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Recipe: Menopause-Friendly ANZAC Biscuits


One of the secrets to getting through perimenopause, menopause and post-menopause is making some lifestyle changes.

Finding good support (like our 40+ and 55+), moving your body and good nutrition are all factors.

The Six Wellness Pillars For Your Best Menopause


We recommend six pillars for your happiest menopause transition.

Regular readers will know we recommend food that is as unprocessed as possible. This is because goods made with refined sugars and carbohydrates can be problematic. Consequently, our bodies can’t process them as they once did. Therefore, eating them can have several unwanted side effects including weight gain and hormone imbalance.

However, we understand that can be very difficult if you love your traditional treats. Things like Easter Eggs. Pavlova at Christmas. And….ANZAC biscuits.

The Good News

You can bake versions that are less disruptive while being hormone friendly and waistline respecting! We’ll give you some options for healthier ANZAC biscuits a little further down. But first let’s talk about ANZAC Day.


It feels like the older I get the more important ANZAC Day feels. Do you feel like that too? 

The world is still going through COVID-19 and many memes have popped up on social media like the following.


It’s a noteworthy reminder to us all.


What Exactly Is ANZAC Day?

ANZAC day is a time of remembrance in Australia and New Zealand. First of all, it commemorates all of the Australian and New Zealanders “who served and died in all wars, conflicts, and peacekeeping operations” and “the contribution and suffering of all those who served.” [1][2]

Originally ANZAC Day was created to honour the Australian and New Zealand Army Corps (ANZAC) who served in Gallipoli.

How Did ANZAC Biscuits Come About?

According to Wikipedia ANZAC biscuits originated when wives and women’s groups sent biscuits to soldiers during World War I. They were made with ingredients that didn’t spoil easily like golden syrup, rolled oats, baking soda and boiling water.

Some say that’s not so. The true story is that Australasians made them at home to raise funds for the boys off at war.

Whichever tale is accurate they’re a much-loved treat for Kiwis and Australians. They’re also a great fundraiser for the Returned and Services League of Australia (RSL) and the Royal New Zealand Returned Services Association (RSA).

Menopause-Friendly ANZAC Biscuits

We created an ANZAC biscuit recipe with a difference. It uses rice malt syrup, extra virgin olive oil, whole grain rolled oats, pumpkin seeds and almonds. As a result, they’re more hormone friendly. Here’s why:

  • Rice malt syrup is made from fermented rice. It’s still a form of sugar but it is causes less insulin disturbance than refined sugar.
  • Many people are intolerant to gluten without being aware of it so we used gluten-free flour.
  • Butter was replaced with extra virgin olive oil because a lot of women find it difficult to digest dairy products and may experience bloating.
  • We halved the amount of almonds and added pumpkin seeds to the balance. Fat content is lower, protein is still high and there’s added zinc, magnesium and tryptophan.  These all help with sleep.


  • 1 Cup gluten-free flour
  • 1 Cup whole grain rolled oats
  • 1 Cup desiccated coconut
  • 1/2 Cup flaked almonds
  • 1/2 Cup pumpkin seeds
  • 1/4 – 1/2 Cup extra virgin olive oil 
  • 1/2 tbsp baking soda
  • 1 tbsp boiling water
  • 2 tbsp rice malt syrup
  • 1/2 tsp cinnamon
  • Pinch of Himalayan salt
1. Start off with the smaller amount of olive oil and add as needed. You don’t want your mixture to be too dry or too runny in consistency.

2. You may want a little more rice syrup if you’re used to refined sugars. 


  1. Pre-heat the oven to 180 degrees celsius.
  2. Combine the dry ingredients in a bowl.
  3. Blend the olive oil and brown rice syrup in another bowl.
  4. Mix all of the ingredients together.
  5. Add the baking soda to the boiling water and add it to the mixture as it froths.
  6. You may want to add a little more water or oil.
  7. Pop into spoonfuls on a baking sheet prepared with baking paper or greased with coconut oil.
  8. Flatten.
  9. Bake for 15 minutes (dependent on your oven).

Tip: Some people like to use a lower oven temperature and bake for longer.


Lest We Forget

Let’s take a moment to remember our extraordinary ANZAC’s.

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This is the time when menstruation is well and truly over, the ovaries have stopped producing high levels of sex hormones and for many ladies, perimenopause symptoms subside.

Estrogen has protective qualities and the diminished levels mean organs such as your brain, heart and bones become more vulnerable. It’s also a key lubricant so your lips may become drier, your joints less supple and your vagina might be drier. In addition, your thyroid, digestion, insulin, cortisol and weight may alter.

At this juncture, a woman might experience an increase in the signs of reduced estrogen but she should have a decrease of perimenopause symptoms. That said, some women will experience symptoms like hot flushes for years or even the rest of their lives.


Peri = ‘near’

Most females begin to experience the symptoms of perimenopause in their mid-forties. Your progesterone levels decline from your mid-30s but it’s generally from around 40 that the rest of your sex hormones begin to follow suit. 

Perimenopause is a different experience for every woman and some women may barely notice it. The first indicators are usually changes to the monthly cycle. This means that for some ladies, this can be accompanied by things like sore breasts, mood swings, weight gain around the belly, and fatigue as time goes on.

For those with symptoms it can be a challenging time physically, mentally and emotionally.

Importantly, perimenopause lasts – on average – four to 10 years. The transition is usually a gradual process and many women enter perimenopause without realising.