There is often a point during perimenopause and midlife where women realise salads are no longer keeping them full. I frequently hear women say they are “trying to be good” by eating light lunches, only to find themselves exhausted, craving sugar or reaching for caffeine by mid-afternoon.

Many women in midlife are unintentionally under-fuelling, particularly earlier in the day. Meals that are too low in protein, fibre or healthy fats can leave blood sugar unstable and energy levels all over the place.

This salad is designed to do the opposite.

It combines protein, omega-3 fats, fibre, colour and healthy fats in a way that feels satisfying, nourishing and realistic for real life. It is quick enough for a weekday lunch but substantial enough to support energy, blood sugar balance and fullness properly. And importantly, it actually tastes good.

Serves 2

Ingredients

• 2 salmon fillets
• 1 large handful mixed leaves
• 1 large handful rocket
• ½ avocado, sliced
• ½ cucumber, chopped
• 10 cherry tomatoes, halved
• ¼ red onion, finely sliced
• 1 tbsp pumpkin seeds
• 1 tbsp flaxseeds
• 1 tbsp extra virgin olive oil
• Juice of ½ lemon
• Black pepper
• Fresh herbs such as parsley or dill

Method

1. Preheat the oven to 180°C fan.
2. Place the salmon fillets on a baking tray, brush with olive oil and season, and cook for approximately 12–15 minutes until cooked through.
3. Meanwhile, prepare the salad vegetables and divide between two bowls.
4. Top with avocado, pumpkin seeds and flaxseeds.
5. Flake the cooked salmon over the salad.
6. Drizzle with olive oil and lemon juice.
7. Finish with black pepper and fresh herbs.
8. Enjoy!

Easy Ingredient Swaps

One of the most important things for sustainable healthy eating is flexibility.

Some easy swaps include:

• Swap salmon for mackerel, trout or grilled chicken
• Use tofu or tempeh for a veggie version
• Add quinoa or lentils for additional fibre and carbohydrates
• Replace pumpkin seeds with walnuts or sunflower seeds
• Add roasted vegetables for a more substantial evening meal
• Include feta or olives for a more Mediterranean-style flavour

This is often how I encourage women to think about meals in clinic, not rigid recipes, but balanced templates they can adapt to real life.

How to Turn This into a Balanced Summer Meal

One of the biggest mistakes I see women make with salads is building meals that are too small or too low in protein. A balanced meal should ideally help you feel:

• Full for several hours
• Mentally clearer
• More energised rather than sleepy
• Less likely to crave sugar later

If you find yourself hungry an hour after lunch, that is often useful feedback rather than a sign you lack willpower. Depending on your needs and activity levels, you could make this salad more substantial by adding:

• Quinoa
• Chickpeas or lentils
• New potatoes
• Extra salmon
• Sourdough bread on the side

Many women feel significantly better when they stop trying to eat the smallest possible meal and instead focus on eating meals that genuinely support energy and resilience.

Magnesium-Rich Dark Chocolate and Walnut Bites

Key Takeaways

• Magnesium plays a role in nervous system regulation and may support relaxation and stress resilience
• Foods such as dark chocolate, nuts, and seeds can contribute to daily magnesium intake
• Combining healthy fats, fibre, and protein supports steady energy and balanced blood sugar
• Simple, nutrient-dense recipes can be a practical way to support mental wellbeing
• Preparing snacks in advance can help reduce overwhelm and support consistency

If you are looking for a simple snack that supports both energy and relaxation, these dark chocolate and walnut bites are a great option.

They are comprised of ingredients naturally rich in magnesium, alongside healthy fats and fibre, making them a more balanced alternative to many processed snacks.

For those experiencing symptoms such as anxiety, low mood, or brain fog, small dietary additions like this can form part of a wider, supportive approach to nutrition.

Why Magnesium Supports Calm

Magnesium is an essential mineral involved in over 300 biochemical processes in the body, many of which are directly related to nervous system function.

It plays a role in regulating neurotransmitters, including those involved in the stress response, and is required for the proper functioning of the hypothalamic–pituitary–adrenal (HPA) axis. This system helps control how the body responds to stress.

Magnesium is also involved in the regulation of GABA, a neurotransmitter that promotes relaxation and helps to balance the excitatory effects of stress-related signals. Low magnesium status has been associated with increased susceptibility to stress, anxiety, and sleep disturbances.

In addition, magnesium contributes to blood glucose regulation and energy metabolism. This is particularly relevant, as fluctuations in blood sugar can influence mood and anxiety, as discussed in my blog on the food–mood connection.

While magnesium supplementation may be appropriate in some cases, increasing intake through whole foods is a practical and accessible starting point. Foods such as dark chocolate, nuts, seeds, and whole grains can all contribute to magnesium intake, alongside providing additional nutrients that support overall wellbeing.

These bites are quick to prepare and require minimal equipment, making them a useful option for batch preparation.

Ingredients (makes approximately 10–12 bites)

• 100 g dark chocolate (85 percent cocoa or higher)
• 80 g walnuts
• 2 tablespoons ground flaxseed
• 1 tablespoon chia seeds
• 1 tablespoon nut butter (almond or peanut)
• 1–2 tablespoons milk (or dairy-free alternative, as needed)

Method

1. Melt the dark chocolate gently using a bain-marie or in short bursts in the microwave, stirring regularly.
2. Roughly chop the walnuts and add them to a mixing bowl along with the flaxseed and chia seeds.
3. Stir in the melted chocolate and nut butter until well combined.
4. Add a small amount of milk if needed to bring the mixture together.
5. Spoon the mixture into small portions and place onto a lined tray or into silicone moulds.
6. Refrigerate for 1–2 hours, or until firm.

These bites provide a combination of healthy fats, fibre, and a small amount of protein, which can help support more stable energy levels compared to high-sugar snacks.

Storage Tips

Store the bites in an airtight container in the fridge for up to one week.

They can also be frozen and defrosted as needed, which can be helpful if you prefer to prepare snacks in advance. Keeping a batch ready to go can reduce reliance on convenience foods and support more consistent choices during busy periods.

Recipes like this can be a simple way to incorporate nutrient-dense foods into your routine without adding complexity. While no single food will directly “treat” symptoms, these small additions can support overall dietary patterns linked to better mental wellbeing.

If you would like further recipes, why not check out the recipe index here on the blog, or sign up for my monthly newsletter.

Kale and New Potato Frittata

When people think about supporting bone health, nutrients such as calcium and vitamin D are often the focus. However, bones rely on a combination of nutrients working together, including protein, magnesium and vitamin K.

Meals that combine these nutrients can help support overall bone health as part of a balanced diet. This kale and new potato frittata is a perfect example. It provides protein from eggs, calcium from cheese and milk, and beneficial plant nutrients from leafy greens.

Frittatas are also super practical for busy days - they can be prepared in advance, enjoyed warm or cold, and work well for lunch, dinner or even breakfast.

How This Recipe Supports Bone Health

Several nutrients in this recipe contribute to the maintenance of normal bones.

Kale is a nutrient-dense leafy green that contains vitamin K. This nutrient plays a role in bone metabolism and supports the proteins involved in maintaining bone structure. Kale also provides small amounts of calcium and magnesium.

Eggs contribute high-quality protein, which forms part of the structural matrix of bone tissue. Adequate protein intake also supports muscle health, which is important for balance and stability as we age.

Cheese and milk provide calcium, a mineral that contributes to the maintenance of normal bones. Including calcium-rich foods regularly can help support overall intake as part of a varied diet.

New potatoes provide fibre and potassium while helping to make the meal satisfying and balanced.

Serves 2

Ingredients

6 large eggs
200 g new potatoes, sliced
100 g kale, stalks removed and roughly chopped
40 g mature cheddar cheese, grated
1 tsp Dijon mustard
50 ml milk (or calcium-fortified plant milk)
1 small onion, finely sliced
1 tablespoon olive oil
Salt and black pepper to taste

Method

1. Preheat the oven to 180°C (fan 160°C).
2. Bring a saucepan of water to the boil. Add the sliced new potatoes and cook for around 8–10 minutes until just tender. Drain and set aside.
3. Heat the olive oil in an ovenproof frying pan over a medium heat. Add the sliced onion and cook for 4–5 minutes until softened.
4. Add the chopped kale to the pan and cook for 2–3 minutes until wilted.
5. In a bowl, whisk together the eggs, milk, mustard, grated cheese and a pinch of salt and pepper.
6. Add the cooked potatoes to the pan and pour the egg mixture evenly over the vegetables.
7. Cook gently on the hob for a few minutes until the edges begin to set.
8. Transfer the pan to the oven and bake for 10–12 minutes until the centre is fully set.
9. Allow to cool slightly before slicing and serving.

Serving Ideas

This kale and new potato frittata can be enjoyed warm or cold, making it a flexible option for different meals.

Serve it with a mixed salad and olive oil dressing for a light lunch, or alongside roasted vegetables for a more substantial evening meal.

It also stores well in the fridge for up to two days, so leftovers can be used for packed lunches or quick meals during the week.

If you would like to increase the calcium content further, consider serving it with extra leafy greens such as steamed broccoli or spinach.

If you would like to learn more about how nutrition supports strong bones, you can read our guide to bone health and osteoporosis prevention.

You can also explore more ideas in the recipe index for practical ways to include nutrient-rich meals in your weekly routine.

Spring Gut Glow Salad

A fresh, fibre-rich quinoa and chickpea salad with spring vegetables, feta and seeds, designed to gently support digestion and microbiome diversity.

If you’re trying to support your gut health, you’ll often hear advice to “eat more fibre” or “add prebiotics”. But that can feel confusing (and honestly a bit intimidating) if you’re someone who experiences bloating or IBS-type symptoms.

The good news is that gut-friendly eating doesn’t have to involve extreme restriction, expensive supplements, or forcing down foods that don’t agree with you. Often, the most helpful approach is simply to include a variety of plant fibres, introduce them gradually, and build meals that are balanced and satisfying.

This recipe is designed to do exactly that.

It combines several ingredients known to support microbiome diversity and digestive function:

• Chickpeas provide prebiotic fibres that feed beneficial gut bacteria, alongside plant-based protein and slow-release carbohydrates.
• Quinoa is a gentle wholegrain option that adds extra fibre and magnesium, while keeping the salad more filling and stable for blood sugar.
• Asparagus and peas are natural sources of prebiotic fibres and plant compounds that support microbial variety.
• Leafy greens, radishes and fresh herbs offer a wide range of fibres and polyphenols (protective plant compounds) which interact with gut bacteria.
• Extra virgin olive oil and seeds provide healthy fats that support digestion and nutrient absorption, plus added fibre and minerals.
• Feta cheese adds flavour and satisfaction and can help make this a more balanced meal (particularly for those who find it hard to meet protein needs).

The result is a fresh spring salad that’s colourful, nourishing, and easy to prep ahead - ideal if you’re looking for simple, realistic ways to care for your gut without overcomplicating things.

Serves 3

Ingredients

• 120g quinoa (dry weight)
• 1 tin chickpeas (400g), drained and rinsed very well
• 1 bunch asparagus, woody ends removed, sliced into bite-size pieces
• 150g peas (frozen is fine)
• 4–6 radishes, thinly sliced
• 2 large handfuls rocket or baby spinach
• ½ cucumber, diced
• 100g feta cheese, crumbled
• 2 tbsp fresh parsley, finely chopped
• 1 tbsp fresh mint (optional), finely chopped
• 2 tbsp pumpkin seeds
• 2 tbsp hemp hearts

Dressing

• 2 tbsp extra virgin olive oil
• juice of ½ lemon
• 1 tsp Dijon mustard
• sea salt and black pepper

Method

1. Rinse quinoa well under running water. Cook according to packet instructions (usually 1 part quinoa to 2 parts water). Once cooked, fluff with a fork and allow to cool slightly.
2. Bring a small pan of water to the boil. Blanch the asparagus for 2–3 minutes until just tender, then add peas for the final minute. Drain and rinse briefly under cool water.
3. Drain and rinse chickpeas thoroughly (this helps make them easier to digest for many people). Shake off excess water.
4. In a large bowl combine quinoa, chickpeas, asparagus, peas, radishes, leafy greens and cucumber (if using). Toss gently.
5. Whisk the olive oil, lemon juice, Dijon mustard and honey (if using). Season with salt and pepper.
6. Pour dressing over the salad and mix well. Top with crumbled feta, fresh herbs, pumpkin seeds and hemp hearts.
7. Enjoy!

If you’re prone to bloating, IBS-type symptoms, or feel nervous about fibre-rich foods:

• start with a smaller portion and build up gradually
• choose cooked veg earlier in the day, and save raw salad for when your gut feels calm
• if legumes feel too much, use ½ tin chickpeas and increase quinoa/veg instead

Storage & meal prep

• Keeps well for up to 2 days in the fridge.
• If meal prepping, store the dressing separately for best texture.

If you're interested in further recipes, why not check out the recipe folder?

Omega-3-Rich Mackerel and Beetroot Salad

When it comes to heart health, nutrition does not need to be complicated to be effective. Simple meals built around the right balance of fats, fibre and plant compounds can support cardiovascular health while still feeling enjoyable and realistic.

This omega-3-rich mackerel and beetroot salad is a good example of how everyday ingredients can come together to support heart health and inflammation balance, without relying on ultra-processed foods or lengthy preparation.

Why omega-3 fats support heart health

Omega-3 fatty acids, particularly EPA and DHA found in oily fish, have been widely studied in relation to cardiovascular health. Evidence from recent systematic reviews and large-scale trials suggests that omega-3 intake supports heart health through several complementary mechanisms.

Omega-3 fats help regulate inflammatory signalling pathways and are involved in the production of compounds that support resolution of inflammation. They also play a role in supporting normal triglyceride levels and vascular function.

Mackerel is one of the richest and most affordable sources of omega-3 fats available in the UK. Including oily fish regularly, in line with UK dietary guidance, is consistently associated with improved cardiovascular outcomes within overall dietary patterns such as the Mediterranean diet.

Beetroot complements this by providing dietary nitrate, fibre and polyphenols. Dietary nitrates are converted in the body to nitric oxide, which supports blood vessel function and healthy blood flow. Beetroot fibre also contributes to gut health, which is increasingly recognised as part of the inflammation and heart health picture.

Together, these ingredients create a meal that supports multiple aspects of cardiovascular health in a food-first way.

Mackerel and Beetroot Salad

This recipe works well as a light lunch or as part of a larger meal.

Serves 2

Ingredients:

• 2 mackerel fillets, smoked or freshly cooked and flaked
• 2 medium cooked beetroot, sliced or cubed
• ½ tin chickpeas, drained
• A handful of rocket or mixed salad leaves
• Half a small red onion, finely sliced
• A tablespoon of capers or chopped gherkins (optional)
• Extra virgin olive oil
• Lemon juice or red wine vinegar
• Fresh black pepper

Method:

• Arrange the salad leaves on a serving plate or in a bowl. 
• Add the chickpeas, beetroot and red onion, then gently flake the mackerel over the top. 
• Sprinkle with capers and gherkins, if using.
• Drizzle with extra virgin olive oil and a squeeze of lemon juice or vinegar. Finish with black pepper and serve.
• Enjoy!

Simple variations

This salad is easy to adapt depending on preferences and availability.

If you prefer a warmer dish, the beetroot can be gently warmed before assembling the salad. For extra fibre and texture, you can add cooked lentils or butter beans. If smoked mackerel feels too strong, freshly grilled or poached mackerel works just as well.

For those who do not eat mackerel, sardines or trout provide a similar omega-3 profile and can be used in the same way.

Power Porridge

A warm bowl of porridge can be a great start to the day, especially when it’s cold and icy outside. Oats are a healthy option, but on their own can spike your blood sugar. But with a few simple tweaks, this breakfast can become a protein-rich, fibre-focused option that helps keep you full all morning. My recipe balances oats with ground flaxseed, chia seeds and a generous portion of protein to reduce the usual glucose spike and support better blood sugar control.
(Internal link cue: November “Steady Energy” blog)

Why Porridge Can Support Blood Sugar

Oats are naturally rich in beta glucan, a type of soluble fibre that slows digestion and supports a more gradual rise in blood glucose. When combined with protein, healthy fats, and additional fibre from seeds, porridge can become a balanced breakfast that supports appetite regulation and steadier energy release.

This version uses a smaller serving of oats and blends them with flaxseed and chia to increase fibre diversity while keeping the overall carbohydrate load moderate. The added protein helps promote satiety and supports blood sugar balance throughout the morning.

Ingredients and Method

Serves 1. Provides approximately 27–30 g protein.

Ingredients

Dry ingredients
• 25 g porridge oats
• 1 tbsp ground flaxseed
• 1 tbsp chia seeds
• 15 g mixed nuts, roughly chopped (almonds, walnuts or hazelnuts)

Protein
Choose one of the following to reach 25–30 g protein:
• 150 g plain Greek yoghurt (2 percent or higher)
or
• 1 scoop vanilla or unflavoured protein powder (whey, pea or mixed plant protein), added to cooked porridge

Liquid
• 150–200 ml water or milk of choice (dairy or unsweetened plant milk)

Optional toppings
• A handful of fresh or frozen berries
• A sprinkle of cinnamon
• Extra nuts or seeds

Method

1. Add the oats, flaxseed and chia seeds to a small saucepan.
2. Pour in the water or milk and stir well. Allow the mixture to sit for 1–2 minutes so the chia seeds begin to thicken.
3. Heat gently and simmer for 5-7 minutes, stirring often, until creamy.
4. If using protein powder, remove the pan from the heat and whisk the powder in gradually to avoid lumps. Add a splash more liquid if needed.
5. Pop the porridge to a bowl. And if using Greek yoghurt, stir it through the porridge or spoon it on top.
6. Finish with nuts, cinnamon and berries.

Optional Flavour Variations

Cinnamon and Apple
Stir through finely grated apple and a pinch of cinnamon while cooking. Keeps sweetness gentle while adding extra fibre.

Ginger and Pear
Add chopped pear and a little ground ginger for a warming winter flavour.

Cocoa and Almond
Whisk 1 tsp cocoa powder into the porridge and top with chopped almonds for a richer, yet still balanced breakfast.

Serving Suggestions and Storage Tips

Make it ahead
Prepare the dry mix in a jar so it is ready to pour into a saucepan in the morning. Chia thickens over time, so add liquid just before cooking.

Storage
Cooked porridge keeps well in the fridge for up to two days. Add an extra splash of liquid when reheating to loosen the texture.

Pair it well
For a balanced winter breakfast, serve with a small portion of berries for antioxidants and colour.