Turkey Chili

This is my all-time favorite chili recipe. The good news is that chili is not only comfort food, but it can be healthy, too!

Chili contains lots of protein. This recipe is made with turkey, so it is a leaner alternative to ground beef. Chili can help you lose weight. The “capsaicin,” a colorless compound found in the chilies used to season this dish, can increase your metabolic rate by increasing your body heat production. Chili is also high in iron thanks to the turkey and beans and has vitamin C thanks to the tomatoes, peppers and chilies. Plus, it’s a great source of fiber that helps keep you feeling full for a long time after eating. Enjoy the healthy benefits of chili!

8-10 servings
prep time = 30 minutes

2 medium onions, chopped (1 cup)
1 tablespoon vegetable oil
2 tablespoons chopped fresh garlic
1 medium red bell pepper, chopped (1 cup)
1 medium green bell pepper, chopped (1 cup)
2 pounds ground turkey
2 tablespoons ground cumin
1 tablespoon dried oregano leaves
1 tablespoon chili powder
1 can (4 ounces) chopped green chilies, drained
2 jalapeño chilies, seeded and chopped
28-oz. can of whole Roma (plum) tomatoes
3 cups water for thick meaty chili, or 4 cups for “soupier” chili
2 cans (15 ounces) black beans, drained
1 can (15 to 16 ounces) kidney beans, drained
Salt and pepper to taste
Sweet onions, sliced
Low-fat sour cream

-Cook the onions in vegetable oil in a large saucepan over medium heat for about 10 minutes or until the onions are tender.
-Add garlic and the green and red bell peppers, cook 2 to 3 minutes.
-Add turkey and cook 3 to 4 minutes or until the turkey is no longer pink.
-Add cumin, oregano, chili powder, green chilies, jalapeño chilies, tomatoes and water. Reduce heat to low.
-Cover and simmer about 30 minutes.
-Add beans; simmer 15 to 20 minutes longer. I simmer for a total of 2 hours for a rich flavor.
-To serve, add sliced sweet onions to the top and a dab of low-fat sour cream.

If you want to make this recipe spicy, add one whole red habeñero or one whole serrano chili (deveined, deseeded and chopped). Or if you like a Tex-Mex flavor, add an envelope of taco seasoning as you simmer this recipe.

Calories 175
Protein 15 grams
Carbs 13 grams
Fat 6 grams
Fiber 5 grams


By Staness Jonekos, The Menopause Makeover

Posted in recipes, dinner, homepage, lunch

Coconut Crunch Shake

Eat Like a Woman: Coconut Crunch Shake Mini-Meal!

The PERFECT mini-meal designed just for women.


1 Eat Like a Woman Coconut Crunch smart nutrition bar

1 cup of almond milk (or skim milk)

1 small banana

1 teaspoon vanilla extract

A few ice cubes


Put all the ingredients – crumble the nutrition bar – in a blender and blend until creamy.

300-350 calories

Use 1/2 banana = 280 calories

I love this shake for breakfast when I am on the go.

For those who enjoy yummy cocktails, add a shot of your favorite rum.

You can purchase Eat Like a Woman smart nutrition bars here.

Posted in nutrition, snacks

Coffee Mocha Protein Shake

iStock_000001172115XSmall Coffee Mocha Protein Shake

by Staness Jonekos

The Menopause Makeover

1 cup soy milk or skim milk
2 scoops of whey chocolate protein powder
2 teaspoons instant coffee, or a shot of espresso
1 teaspoon of vanilla extract
1 cup ice cubes

In a blender, combine all ingredients and blend until smooth. Enjoy!

Makeover Tip:
You can pre-make this shake and refrigerate, then pour into an insulated thermos, so it will be ready to enjoy mid-afternoon.

Using soy milk:
Calories 243

Protein 29.2 grams
Carbs 15.9 grams
Fat 6.6 grams
Fiber 4.2 grams

Using skim milk:
Calories 206

Protein 28.3 grams
Carbs 16.7 grams
Fat 1.7 grams
Fiber 1 gram

Posted in recipes, snacks

Shrimp with Broccoli

Here’s an example of international cooking at its fastest and best: a speedy Asian take-out favorite given an update with the Italian sparkle of basil, garlic and lemon.

4 servings, 1 1/2 cups each

Active Time: 25 minutes

Total Time: 25 minutes


2/3 cup bottled clam juice, or reduced-sodium chicken broth
1 teaspoon cornstarch
1 tablespoon minced garlic, divided
3 teaspoons extra-virgin olive oil, divided
1/4-1/2 teaspoon crushed red pepper
1 pound raw shrimp, (21-25 per pound), peeled and deveined (see Ingredient note)
1/4 teaspoon salt, divided
4 cups broccoli florets
2/3 cup water
2 tablespoons chopped fresh basil, or parsley
1 teaspoon lemon juice
Freshly ground pepper, to taste
Lemon wedges


Combine clam juice (or broth), cornstarch and half the garlic in a small bowl; whisk until smooth. Set aside.

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the remaining garlic and crushed red pepper to taste; cook, stirring, until fragrant but not browned, about 30 seconds. Add shrimp and 1/8 teaspoon salt. Saute until the shrimp are pink, about 3 minutes. Transfer to a bowl.

Add the remaining 1 1/2 teaspoons oil to the pan. Add broccoli and the remaining 1/8 teaspoon salt; cook, stirring, for 1 minute. Add water, cover and cook until the broccoli is crisp-tender, about 3 minutes. Transfer to the bowl with the shrimp.

Add the reserved clam juice mixture to the pan and cook, stirring, over medium-high heat, until thickened, 3 to 4 minutes. Stir in basil (or parsley) and season with lemon juice and pepper. Add the shrimp and broccoli; heat through.

Serve immediately, with lemon wedges.


Ingredient Note: Shrimp are sold by the number needed to make one pound–for example, 21-25 count or 31-40 count–and by more generic size names, such as large or extra large. Size names don’t always correspond to the actual count size.To be sure you’re getting the size you want, order by the count (or number) per pound.


Per serving: 178 calories; 6 g fat ( 1 g sat , 3 g mono ); 172 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 2 g fiber; 520 mg sodium; 459 mg potassium.

Nutrition Bonus: Vitamin C (120% daily value), Selenium (65% dv), Vitamin A (50% dv), Iron (20% dv).

Recipe by

Posted in recipes

Dark Chocolate Dipped Strawberries

Strawberries in chocolate Dark Chocolate Dipped Strawberries

Healthy dark chocolate has a cocoa content of 60-70 percent or higher. Eating 2 ounces (50 grams) a day of plain chocolate with a minimum content of 60 percent chocolate solids, can be beneficial to health – providing protection against heart disease, high blood pressure, and many other health hazards – as well as providing vitamins, and essential trace elements and nutrients such as iron, calcium and potassium.

A 1-1/2-ounce square of chocolate may have as many cancer-fighting antioxidants as a 5-ounce glass of red wine. And chocolate stimulates the secretion of endorphins, producing a pleasurable sensation.

Don’t feel guilty, enjoy this delicious snack on special occasion, or as desert after a romantic dinner.

4 servings
prep time = 15 minutes

4 ounces semi-sweet chocolate
1 small carton of medium-sized whole strawberries

-Microwave chocolate in a glass bowl, stopping after 30 seconds, then every 10 seconds until almost melted.
-Stir until smooth and glossy.
-Wash strawberries and pat them dry (any moisture from the fruit will spoil the texture of the melted chocolate).
-Dip each strawberry into the melted chocolate, covering the lower half of the strawberry.
-Place on a baking sheet lined with wax paper.
-Refrigerate for at least 1 hour.

Per chocolate strawberry
Calories 48

Protein 0.5 grams
Carbs 6.8 grams
Fat 18 grams
Fiber 1.1 grams

Posted in recipes, dessert

Matcha Green Tea Latte

By Staness Jonekos
The Menopause Makeover

Matcha green tea is a finely-milled green tea that has been used for the Japanese tea ceremony for centuries. It is made from shade-grown tea leaves and has incredible health benefits! It is loaded with nutrients and antioxidants, can lower cholesterol levels and boost metabolism if drank regulary. Pound-for-pound matcha green tea contains more antioxidants than blueberries, pomegranates, orange juice and spinach! One cup of matcha is the equivalent of 10 cups of green tea.

Matcha Green Tea Latte Recipe

  • Pour 1 tsp Matcha green tea into a cup (use 1/2 tsp if you like a lighter taste)
  • Add 2 oz hot water and stir  until matcha becomes a smooth paste (it is tradition to use a bamboo whisk)
  • Pour 6 oz steamed low-fat milk (soy or almond milk) into your teacup (if you don’t have a steamer, pour milk in a shaker and shake shake shake until foamy)
  • Add mixed matcha tea to the milk
  • Scoop foamy low-fat milk (soy or almond milk) on top
  • Sprinkle with matcha dust


Sweeten with honey or vanilla

You can also make this as an “iced” drink. Prepare then pour over a glass of ice.

My favorite matcha green tea, click here to purchase.

The perfect traditional Japanese Tea ceremony chasen bamboo whisk! Click here to purchase.

Treat yourself to a matcha gree tea starter kit that includes the tea, bamboo whisk, scoop and special matcha bowl, click here.

Posted in snacks

Red Quinoa Salad

By Pat Shepard
Two Sisters and The Other One

To prepare: Quinoa cooks just like rice. Use a rice cooker if available

1 cup Red Quinoa
2 cups water
1 Red Onion, sliced
1 T Olive Oil
1 Apple, diced
1 Celery Stalk, chopped
½ cup Dried Cranberries
½ cup Walnuts, chopped
¼ cup diced Gouda or crumbled Feta
A few good splashes of a very good Balsamic Vinegar

1.) Place quinoa and water in covered pot, Bring to boil. Simmer for 10-15 minutes, until water is absorbed. Let cool.
2.) Saute sliced onion in olive oil over low heat until caramelized about 15 minutes.
3.) Mix together quinoa, onion, apple, celery, cranberries, walnuts and cheese.
4.) Splash with some good Balsamic Vinegar.

Posted in salads

Rhonda’s Quick and Easy Lunch/Dinner for Ladies on the GO!



  • Microwave Minute Rice for 1 minute
  • Microwave veggies
  • Warm chicken meatballs or chicken brat
  • Mix together in bowl

It is filling and yummy!

Nutrition Facts for Minute “Ready to Serve” BROWN Rice

Serving Size 1 Container (125g, about 1 cup)

Servings Per Container 1

Servings Per Carton 2Calories 230

Total Fat:  3.5 g

Total Carb. 40 g

Total Protein: 5 g

By adding lean protein, this recipe honors the Menopause Makeover Food Pyramid. ENJOY!

Posted in lunch

Tomato, Tuna and Cannellini Salad

Tomato, Tuna and Cannellini Salad

By Holly, creator of one of my favorite online menopause forums!


5 tbsp. extra-virgin olive oil
Zest of 1 lemon
3 tbsp. fresh lemon juice
Less or equal to 1 tsp. of sea salt
1 tsp. ground black pepper
3 tbsp. chopped chives
1 cup fresh parsley, plus garnish
1 can (15oz.) cannellini beans, drained
2 cans (5oz. each) tuna, packed in natural juices, drained and broken into chunks
3 green onions, thinly sliced
4 to 8 thick slices large heirloom tomatoes


1.      In a medium bowl, whisk together oil, lemon zest and juice, salt, pepper, and chives. Add parsley, beans, tuna, and onions and stir gently just until coated.

2.      Arrange tomato slices on 4 plates and spoon tuna mixture evenly on top. Sprinkle with extra parsley and enjoy.

Posted in recipes, lunch, salads

Peach Flat Cake

By Catherine S. Katz, Ph.D

Catherine developed the recipes and meal plan for The Flavor Full Diet

She also contributes to


(Prepared by The Culinary Team @ Griffin Hospital Dining Services.)

This cake is similar to the luscious, buttery galettes from Brittany in the north of France, except, of course, it has no butter! Its dense flat batter topped with fresh peaches rises slightly as it bakes to embrace the fruit, so it’s not only delicious, it’s also beautiful. Surprisingly, it’s quick and simple to make. Freeze any leftovers and save for another Peach Day.

Serves 6 *
1/2 teaspoon + 1/4 cup Smart Balance spread
1/4 cup nonfat dry milk
1/4 cup granulated sugar
1 tablespoon sliced almonds
2 eggs
1/4 cup soft wheat pastry flour †
1/4 teaspoon baking powder
2 medium ripe peaches, peeled and thinly sliced, or 1 can (8 ounces) juice-packed sliced peaches, drained


  1. Preheat the oven to 350°F. Grease the bottom of a round cake pan with 1/2 teaspoon of the spread.
  2. Place the dry milk, sugar, almonds, and the remaining 1/4 cup spread in the bowl of an electric mixer and beat on medium speed until creamy. Add the eggs and beat for a few minutes, or until the batter is “airy.” Add the flour and baking powder and mix again until well blended.
  3. Pour batter into the pan and lay the peaches in a circle on top. Bake for 20 minutes, or until golden.

Per serving
151 calories, 9 g fat (2 g sat fat), 4 g protein, 16 g carbohydrate, 1 g fiber, 60 mg cholesterol, 118 mg sodium

* Serving size: 1 slice
† Arrowhead Mills Organic Pastry Flour or any other brand of soft wheat (not whole wheat) flour with fiber is fine. You can also use Hodgson Mill Oat Bran Flour

Posted in recipes, dessert

Orange Grilled Tuna

By Catherine S. Katz, Ph.D.

Catherine developed the recipes and meal plan for The Flavor Full Diet

She also contributes to


Prepared by The Culinary Team @ Griffin Hospital Dining Services.

You can throw this dinner together in just 15 minutes. You can also make this recipe with chicken!


Serves 4 *
1 1/2 pounds tuna steak (sushi grade)
1/4 cup frozen 100% orange juice concentrate, thawed
1 tablespoon natural honey
1 tablespoon Dijon mustard
Pinch of salt
Freshly ground black pepper to taste
1 teaspoon extra-virgin olive oil


Cut the fish into 8 equal pieces and set aside.
In a medium bowl, stir together the orange juice concentrate, honey, mustard, salt, and pepper. Add the fish and stir to coat.
Add the oil to a cast-iron grill pan and place over high heat. When the pan is very hot, add the fish and grill for 6 to 7 minutes on each side (do not overcook).

Per serving
239 calories, 3 g fat (<1 g sat fat), 40 g protein, 11 g carbohydrate, 0 g fiber, 77 mg cholesterol, 185 mg sodium

* Serving size: 2 pieces

Posted in recipes, dinner

Almond Mocha Protein Shake

Almond Mocha Protein Shake

by Donna


Vanilla Almond Breeze

Protein powder

Instant coffee


1 cup Almond Breeze vanilla

4 ice cubes

1 scoop protein powder

1 tsp instant coffee

Blend it all up in a blender/Magic Bullet

Note:  you can add 1/2 a banana too – yummy

Posted in recipes, breakfast, snacks

Pink Picnic Salad

Pink Picnic Salad

by Chris
  • 2 beets (softball size) boiled, chilled, diced
  • 1 small potato (tennis ball size) boiled, chilled, diced
  • 2 hard boiled eggs, chilled, diced
  • 2 T lite mayo
  • 1 T dill relish
  • 1 green onion, chopped


Combine diced beets, potato and egg. Add last threeingredients to taste. Chill. Serve as you would potato salad.

Health Benefits from red beets:

  1. The fiber in red beets help reduce serum cholesterol by 30 to 40%.
  2. Beets can help in normalizing blood pressure.
  3. It is believed that red beets when used eaten regularly may help against certain oxidative stress-related disorders.
  4. It is an excellent source of folic acid
  5. Stimulates the functions of the liver
  6. Boosts energy

Serve with grilled chicken for a perfectly balanced Menopause Makeover meal.

Posted in recipes, salads

Coffee Mocha Protein Shake

iStock_000001172115XSmall Coffee Mocha Protein Shake

by Staness Jonekos

The Menopause Makeover

1 cup soy milk or skim milk
2 scoops of whey chocolate protein powder
2 teaspoons instant coffee, or a shot of espresso
1 teaspoon of vanilla extract
1 cup ice cubes

In a blender, combine all ingredients and blend until smooth. Enjoy!

Makeover Tip:
You can pre-make this shake and refrigerate, then pour into an insulated thermos, so it will be ready to enjoy mid-afternoon.

Using soy milk:
Calories 243

Protein 29.2 grams
Carbs 15.9 grams
Fat 6.6 grams
Fiber 4.2 grams

Using skim milk:
Calories 206

Protein 28.3 grams
Carbs 16.7 grams
Fat 1.7 grams
Fiber 1 gram

Posted in recipes, snacks

Stuffed Zucchini

Stuffed Zucchini
by Chris

Chris discovered TWO giant zucchini in her garden and created this Menopause Makeover approved meal. The photo shows the zucchini in a 12″ pan – wow, they are big! If you have a couple monster zucchini on hand, this recipe is for you!

Serves 6-8
Preheat oven to 350

2 over sized zucchini, about 10-12″ long. (The ones you missed when harvesting the regular size ones)
3 eggs, beaten
3/8 c Italian bread crumbs
2 T olive oil
1/2 c grated parmesan cheese
1 onion, chopped (next time I would pre-saute the onions. I like them well done.)
2-3 oz cooked turkey breast, cubed. (or other protein source)
Fresh Greek oregano, optional
2 T grated reduced fat cheddar cheese


Parboil zucchini for 15 min

While zucchini are boiling, mix all ingredients but cheddar together in bowl.

When zucchini are done, slice off top by cutting in toward the center of the zucchini not just across the top, put aside.

Scoop center with seeds out of the zucchini.

Scoop any seeds off top wedges. Skin wedges if desired, then dice and add to other ingredients.

Spoon the mixture into the hollowed out zucchini, top with cheddar cheese and bake 30 minutes uncovered.

I did mine in a stove-top to oven skillet so I didn’t have to transfer the soft zucchini to another dish.


Posted in recipes, dinner

Melon Kiwi-Tini

Kiwi is the Kiefer Sutherland of fruits — diminutive yet powerful (what, you didn’t know that Jack Bauer is only 5’8″?). A Rutgers study labeled it one of the most nutrient-dense fruits. While a fraction of the size of an orange, a single kiwi has as much vitamin C and fiber and is among the few low-fat sources of vitamin E (10 percent of the RDA) — all for about 50 calories. Melngailis paired the kick-ass kiwi with the equally sweet honeydew melon, which gives this drink a thick, creamy texture. Bonus: She swears that sake staves off the next-day hangover.

1/2 ripe honeydew melon, flesh only
2 kiwis, peeled
1 oz lime juice
1 oz agave nectar (more to taste)
4 oz sake

Dice fruit. Puree all ingredients in blender on high speed until completely smooth. Add agave nectar as needed, toss in large handful of ice, and blend again until smooth. Divide between 2 large martini glasses and garnish with mint or thin slice of peeled kiwi. Makes 2 servings.

Recipe provided by Women’s Health Magazine

Posted in recipes, cocktails

Blackberry Sunset

Blackberries fare a lot better under the influence than the intern at the company picnic. A recent study found that adding ethanol — the type of alcohol found in vodka — to blackberries and strawberries boosts their antioxidant levels. This recipe gets an extra dose of vitamins from the juice of yuzu ($12,, a citrus fruit popular in Korea and Japan that’s high in vitamin C and antioxidants.

1 medium handful of blackberries, muddled
2 oz yuzu juice
1 oz lime juice
1 oz lemon juice
1 oz agave nectar
3 oz vodka (or sake) Prosecco (or sparkling white wine) to taste

Divide muddled berries between 2 tall glasses. Fill glasses to rim with ice. Combine next 5 ingredients and pour over ice. Top with splash of Prosecco. Makes 2 servings.

Recipe provided by: Women’s Health Magazine

Posted in recipes, cocktails

White Wine Sangria Cocktail Recipe

1 green apple
1 pear
1 orange
1 c pineapple
1 plum
1 c watermelon
2 Tbsp fresh lemon juice
2 Tbsp agave nectar ($7,
1 bottle sauvignon blanc (Melngailis recommends St. Clair biodynamic white wines; $16,

Dice fruit. Add all ingredients to wine in pitcher or punch bowl. Fill wine glasses with ice and pour. Garnish with orange slices. Makes 6 servings.

Recipe provided by:  Women’s Health Magazine

Posted in recipes, cocktails

Sea Salt Edamame

Edamame is a wonderful snack food.



  1. Cook edamame in microwave.
  2. Sprinkle salt over (sea salt is best).
  3. Note: just eat the beans not the pods!

Recipe provided by:

Per serve – Energy: 147kcal | Carb: 11.05g | Prot: 12.95g | Fat: 6.80g

Posted in recipes, snacks

Herbed Salmon Spread

Delicious salmon that you can spread on cucumbers.



  1. Spoon yogurt onto several layers of pepper towels.
  2. Spread yogurt evenly to 1/2″ thickness.
  3. Cover yogurt with more paper towels. Let stand 5 minutes.
  4. With rubber spatula, scoop yogurt into medium bowl.
  5. Add salmon and remaining ingredients except lemon and parsley. Stir well. Cover and chill.
  6. Garnish with fresh parsley and lemon slice, if desired. Spread on cucumbers

Per serve – Energy: 170kcal | Carb: 5.54g | Prot: 22.96g | Fat: 6.30g

Recipe Provided by:

Posted in recipes, snacks

Oat Protein Bars

Easy way to make your own great protein bars.



  1. Mix protein powder, oats, a package of sugar and fat free pudding, and milk together in a bowl.
  2. Spread mixture in the bottom of a pan, and place in the fridge overnight.
  3. In the morning, cut into 8 squares and use like servings.

Per serve – Energy: 50kcal | Carb: 6.30g | Prot: 5.58g | Fat: 0.45g

Recipe provided by:

Posted in recipes, snacks

Asparagus Egg White Omelet

danabook Asparagus Egg White Omelet

By Dana Slatkin

Author of: The Summertime Anytime Cookbook

The trick to making an omelet look like the professionals do is a well-oiled pan and adequately whipped egg whites. Add some diced vegetables from last night’s dinner or your favorite cheese for extra kick. Serve it with fresh fruit, breakfast potatoes or a simple mixed green salad.

Makes 2 omelets

4 tablespoons extra-virgin olive oil
6 asparagus spears, tough ends trimmed, cut into 1/4-inch pieces
Kosher salt and freshly ground black pepper
8 large egg whites
2 tablespoons chopped chives

1. In a small nonstick pan, heat 2 tablespoons of the oil over medium heat. Add the asparagus and cook, tossing gently, until tender but still crunchy. Season with salt and pepper and set aside.

2. In a medium bowl, beat the egg whites with a fork until frothy. Add the chives and season the mixture generously with salt and pepper.

3. Using the same nonstick pan, heat 1 tablespoon of oil over medium-high heat. Pour half the egg-white mixture into the pan and, using a spatula, quickly draw the edges to the center so that the omelet cooks evenly. Reduce the heat and continue cooking until egg-whites are set but still creamy.

4. Spoon half of the asparagus in the center of the cooked egg-whites and leave on the heat for a half minute or so longer. Using a spatula, fold the omelet toward one edge of the pan, giving the pan a light tap to loosen the omelet. Slide the omelet onto a warm serving plate.

5. Repeat the process for the second omelet. Serve immediately.

Thank you Dana for sharing your elegant and yummy recipes!

Dana Slatkin’s cookbook, The Summertime Anytime Cookbook, can be purchased at The Menopause Makeover Store, click here.

Check out Dana’s website:

Posted in Uncategorized, recipes, breakfast

Roasted Halibut with Fennel-Tomato Sauce

danabook By Dana Slatkin

Author of: The Summertime Anytime Cookbook

Dana’s roasted halibut with fennel-tomato sauce recipe is easy to make and absolutely delicious. This roasted halibut recipe is high in protein, and low in fat. Serve with steamed greens and you have a perfectly balanced meal that is low in calories that will honor your Menopause Makeover.

Roasted Halibut with Fennel-Tomato Sauce

This dish satisfies a protein craving without leaving you lethargic, even on the steamiest night. Don’t be deterred by the long list of ingredients. Once they have been assembled, they can be left simmering on the stove while you relax or prepare the rest of the meal. Toasting the spices for a few minutes in a dry pan over medium heat will intensify their flavors. The result is an alluring light sauce that complements any white-fleshed fish.

Serves 8

1/4 cup extra-virgin olive oil, plus a small amount for cooking the fish
1 medium yellow onion, sliced
3 stalks celery, chopped
2 medium leeks, chopped
8 garlic cloves, minced
1 small fennel bulb with greens, chopped
4 pounds ripe plum tomatoes (about 14), seeded and chopped
1 tablespoon fennel seeds, toasted
1 tablespoon mustard seeds, toasted
2 bay leaves
Pinch of red pepper flakes
3 star anise, optional
2 cups white wine
2 cups low-sodium chicken or vegetable broth
Kosher salt and freshly ground pepper
8 tablespoons (1 stick) unsalted butter, chilled and cut into small cubes
8 (6 to 8-ounce) skinless halibut fillets (preferably thick)

1. Prepare the fennel-tomato sauce: In a large saucepan, heat the olive oil over medium heat. Add the onion, celery, leeks, and garlic and cook until softened, about 10 minutes. Add the fennel bulb and greens and sauté until wilted, a few more minutes. Add the tomatoes, fennel seeds, mustard seeds, bay leaves, red pepper flakes, and star anise. Add the wine and enough broth to cover. Bring to a boil, reduce the heat, and simmer uncovered for about 45 minutes until slightly thickened. Strain through a fine- mesh sieve into another saucepan, season to taste with salt and pepper, and set aside. The sauce can be made up to this point and refrigerated overnight.

2. Preheat the oven to 350?F.

3. Season both sides of the fish with salt and pepper. In a large ovenproof sauté pan, heat a thin film of olive oil over medium-high heat until very hot. Cook the fish until nicely browned on one side, about 4 minutes. Transfer the pan to the oven and roast for 4 to 5 more minutes, until fish is opaque at the thickest part (test with the tip of a knife).

4. Return the sauce to a simmer. Whisk in the cubes of butter, one at a time, until incorporated.

5. Ladle a generous amount of sauce into warm serving bowls; gently place the fish on top, and serve.

Dana Slatkin’s cookbook, The Summertime Anytime Cookbook, can be purchased at The Menopause Makeover Store, click here.

Check out Dana’s website:

Posted in recipes, dinner

Chicken Fajita Pita

This next recipe is delicious for lunch
Chicken Fajita Pita
1 serving, entire recipe

3 ounces raw boneless skinless lean chicken breast, cut into strips
One-half whole-wheat or high-fiber pita
¼ cup sliced green bell pepper
¼ cup sliced onions
1 small lettuce leaf
1 teaspoon dry fajita seasoning mix
Optional toppings: salsa, fat-free sour cream

In a small bowl, combine fajita seasoning with 1 tablespoon water, until mixed well.

Add chicken, green pepper, and onions to the bowl, and stir to coat evenly with seasoning mixture. Place bowl in the fridge to marinate for at least 30 minutes.

Once marinated, bring a medium pan sprayed with nonstick spray to medium-high heat. Add contents of bowl, including any excess marinade, to the pan. Sauté until chicken is cooked through, stirring frequently, 5 to 7 minutes.

Place lettuce leaf inside the pita, and then fill pita with chicken-and-veggie mixture. Add some salsa and/or fat-free sour cream, if you like.

Nutritional information per serving (entire recipe)
180 calories
22.5g protein
3.5g fiber
18.5g carbs
1.5g fat

Recipe provided by:  Hungry Girl: 200 under 200: 200 Recipes under 200 Calories.

More from Hungry Girl

Posted in recipes, lunch

Baihian Halibut


  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lime juice
  • 4 (1-inch thick) halibut steak halves (about 2 pounds)
  • 1 small onion, chopped
  • 1 cup chopped green bell pepper
  • 1 teaspoon salt
  • 2 large garlic cloves, thinly sliced
  • 1 serrano chile or jalapeno pepper, seeded and minced
  • 1/2 cup unsweetened coconut milk
  • 1 medium tomato, diced)


  1. With a fork, whisk 1 tablespoon of the oil and all the lime juice on large platter, add fish, and turn to coat.
  2. Heat remaining tablespoon oil in a 12-inch nonstick skillet over medium heat. Add onion and pepper. Cook 6 minutes until onion is translucent and pepper is just tender.
  3. Sprinkle 1/2 teaspoon of the salt over fish, add fish to skillet; pour coconut milk over fish and add tomato. Reduce heat to medium-low and simmer 8 to 9 minutes, turning fish halfway through cooking time.
  4. Stir remaining salt into sauce, spoon over fish a few times, and serve immediately.

Nutritional Information
Per Serving:

Net Carbs: 5.5 grams

Fiber: 2.0 grams

Protein: 49.0 grams

Fat: 18.0 grams

Calories: 394

Recipe Information:

Makes: 4 servings

Prep Time: 0:10:00

Marinate Time: 0:00:00

Cook Time: 0:10:00

Posted in recipes, dinner

Broiled Salmon With Asparagus

Did you know that salmon is great for your HAIR? Besides being rich in protein and vitamin D (both are key to strong hair) the omega-3 fatty acids found in this tasty cold-water fish are the true superstar. Your body can’t make those fatty acids, which your body needs to grow hair. About 3% of the hair shaft is make up of these fatty acids. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.

Other options: If salmon doesn’t thrill you, you can also get essential fatty acids from fish like herring, sardines, trout, and mackerel, as well as avocado, pumpkin seeds, and walnuts.

Enjoy this healthy, easy-to-make, Menopause Makeover approved meal!



Prepare asparagus by washing and trimming 1″ off ends.

  1. Pre-heat oven to 350-375 °F (175-190 °C).
  2. Place salmon portions on broil pan and season with Montreal steak seasoning, extra virgin olive oil, paprika, parsley, wine and lemon juice.
  3. Also place asparagus stalks on pan, drizzle extra virgin olive oil on them and season with Montreal steak seasoning.
  4. Place in oven for about 7-10 minutes, or until salmon begins to flake.

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Posted in recipes, dinner, lunch

Baked apples

iStock_000013584056XSmall Baked Apples

by Staness Jonekos

The Menopause Makeover

A delicious desert

10 to 12 servings

This is my hubby’s family favorite!

12 tart Jonathon apples
1-1/2 cups brown sugar
12 tablespoons light margarine (Smart Balance Light)
6 teaspoons ground cinnamon

• Preheat oven to 350 degrees.
• Core the apples but leave the bottom intact, so it looks like a “well” in the apple.
• Prick the apple skins with a fork so the apple can “breathe” while baking.
• Fill the hole with 2 tablespoons of brown sugar and 1 tablespoon of butter substitute.
• Then place the apples in a baking dish with a thin layer of water on the bottom, and sprinkle each apple with cinnamon.
• Bake at 350 degrees for 20 minutes (10 minutes covered with foil and 10 minutes uncovered) until the apples are tender and begin to caramelize.

You can also add chopped walnuts or pecans to the “stuffing”. And you may want to top this yummy recipe with a low-fat frozen vanilla yogurt.

Posted in recipes, dessert

Endive, Watercress and Pear Salad

Endive, Watercress and Pear Salad

by Staness Jonekos

The Menopause Makeover

10 to 12 servings

Watercress, 3 large bunches, stems removed
Belgian endive, 3 heads, cored and separated into leaves
Extra-virgin olive oil, 5 tablespoons
Salt and Ground pepper, to taste
White balsamic vinegar (or pear vinegar), 3 tablespoons
3 ripe pears, halved and cored, then cut in half again lengthwise

• In a large bowl, toss watercress and Belgian endive.
• Add 5 tablespoons of extra-virgin olive oil and toss again.
• Sprinkle salt and freshly ground pepper, toss.
• Pour white balsamic vinegar, or pear vinegar, and then toss.
• Garnish your salad with the pear wedges. Serve immediately.

Posted in recipes, salads

Low-fat Hummus Dip

Pita chip and Vegetable Platter Low-fat Hummus Dip

by Staness Jonekos

The Menopause Makeover

10-12 servings

2 cans garbanzo beans drained, and save the juice
6 teaspoons lemon juice
4 tablespoons sesame tahini
6 cloves garlic peeled
1 teaspoon salt
1/2 teaspoon pepper

-Combine all ingredients in a blender or food processor.
-Process until smooth, and add the reserved garbanzo juice for a nice creamy texture.
-Serve with vegetables. Bell peppers, celery, cucumbers and carrots make a lovely and tasty presentation.
-This recipe makes it possible to prepare two bowls of low-fat hummus.

Posted in recipes, appetizers, snacks

Roasted Turkey

Big Bird Roasted Turkey
by Staness Jonekos

The Menopause Makeover

This recipe is perfect for entertaining, or makes a great dinner for two with healthy leftovers.

10-12 servings

12-14 pound whole turkey, giblets removed
A couple sprigs each of fresh thyme, oregano, sage and parsley
3 tablespoons olive oil
2 tablespoons dry white wine
2 tablespoons paprika
Fresh ground pepper to taste
3 small oranges, unpeeled and cut into wedges
2 onions, cut into wedges
1 cup of low-fat, low-sodium chicken broth

Preheat the oven to 325 degrees F.

-Lift up the skin covering the turkey breast.
-Slip the thyme, oregano, sage and parsley underneath the skin.
-Combine the oil, wine, paprika and pepper. Rub this mixture over the surface of the turkey.
-Place the oranges and onions inside the turkey.
Place turkey, breast side down, in a roasting pan. Pour chicken broth into the bottom of the pan. -Cover loosely with aluminum foil.
-Roast for 20-25 minutes per pound, basting periodically.
-Halfway through cooking, place breast side up.
-During last 45 minutes of roasting, remove cover.
-Continue to roast until the leg moves easily and juices run clear.

Let stand for 20 minutes to let juices settle for easier carving.

Posted in recipes, dinner