More Recipes for a Dreamy Restful Sleep during Perimenopause and Menopause
More Recipes for a Dreamy Restful Sleep during Menopause Written by Emily Edmonds Loved our last post and looking for more recipes to provide you with restful sleep during the hormone fluctuations of menopause? Read on… Grilled Tofu with Reishi, Shiitake and Wood Ear Mushrooms Firm Tofu – 1 package Wood Ear Mushroom – 16 oz Shiitake Mushrooms – 16 oz Reishi Mushroom Powder – Dried – 1 tsp Porcini Powder – optional – 1/2 tsp Black Sesame Seeds – 1 tbsp Tamari or Soy Sauce – 1 tbsp Sesame Oil – 1 tbsp Ginger – 1” knob – freshly ground 10. Green Onion – 1 fresh – white rings sliced only 11. Miso – 1 tbsp 12.Ume Plum Vinegar – 1 tbsp 13.Maple syrup – 1 tsp Make sauce – peel ginger and zest with a microplane. Combine soy sauce or Tamari, sesame oil, ginger, green onion, miso, maple syrup and Ume plum vinegar into a bowl or blender and mix thoroughly. Slice tofu in 1/2” slices. In a small frying pan, heat sesame oil until hot. Add tofu to frying pan and grill until cooked through. Finish by brushing with sauce. Remove from heat, set aside and brush with sauce. Wash the mushrooms and dry thoroughly. Add more sesame oil to the pan and sauteé mushrooms until cooked through, about 15-20 minutes. Add a small amount of soy sauce to season and add some black sesame seeds and finish cooking until liquid is boiled off. Add reishi powder and porcini powder while still warm and stir thoroughly. This makes enough for about 4-5 nights so have one serving and keep the rest in the refrigerator for future use. Serve warm! Sardines with Wild Yams and Pumpkin Seeds Sardines – 1 can – wild caught Eggs – 2 *Wild Yams – 1 large Pumpkin Seeds – 1 tbsp Vinegar – 1/4 cup Celtic Sea Salt – 1 tbsp Dulse – optional Rye bread – optional This is a simple recipe to put together, but it can be an acquired taste for those who do not like fish. But sardines are the richest source of B12, they are also high in omega 3 fatty acids and quality protein. If you can adapt yourself to the taste, the health benefits you will gain will pay off dividends. Fill a pot with water and heat on the stove until boiling. Generously season with salt. Score the potatoes around the middle and make a small cut just through the skin around the entire width of the potato. Boil until fork tender, around 10-15 minutes. Remove from heat with a slotted spoon and allow to cool. Set aside. Keep the water and add the vinegar. Bring water to a boil. Boil eggs in water with the shell on for about 7-10 minutes. Remove from water and allow to cool completely. This is good to make in advance and have in the refrigerator as needed. Remove the peels from the yams and slice into 1/2” circles. Peel the eggs and slice horizontally into small circles. Slice the bread in 1/2” rounds an gently toast. Toast pumpkin seeds gently over low flame. Drain the sardines and allow to dry on paper towels if necessary. Place 1 slice of wild yam, 3-4 small slices of egg, 1-2 sardines on one slice of toast. Top with pumpkin seeds and dulse, if using. Serve warm! *Note – If you have Hashimoto’s Disease or Graves Disease or if you have been diagnosed with autoimmune thyroiditis – avoid dulse and season with Celtic sea salt. If you have these conditions, eat only the whites of the egg not the yolk (yolk contains a lot of iodine). If you have an allergy to gluten, avoid the rye bread but I don’t recommend eating gluten free bread. If you cannot find wild yams, the white yams are the ones that are closest and will work fine in this recipe but the wild yams are best. Millet with Almond Butter, Figs and Mulberries Millet – 1/2 cup Figs – fresh or dried – 1/4 cup Mulberries – dried – 1/4 cup Almond Butter – 2 tbsp Pea Protein Powder – 2 scoops Date syrup – 1 tbsp Lavender Flowers – 1/2 tsp – optional Boil 1 cup of water and add millet. Add figs, mulberries and lavender flowers if using. Stir frequently over low heat until cooked. Sift or sieve in pea protein powder and stir vigorously to combine. Add almond flour and stir until dissolved. Add date syrup to taste. Serve while warm. Split Pea Soup Leek – 1 – rinsed and cut into quarters Celery – 3 stalks – cut into small pieces Carrots – 2 – peeled and cut into small pieces Dried Split Peas – 1 cup Bone Broth – 2 cups Water – 2 cups Olive Oil – 1 tbsp Bay Leaf – 1 Thyme – fresh – 5 sprigs 10.Celtic Sea Salt Heat olive oil in a large pot over medium heat. Sauteé leeks and celery for 3 minutes. Add bone broth, water and split peas and season with salt. Make a bundle of bay leaf and thyme and tie with a string or cheesecloth, then submerge into the liquid. Cover and simmer for 60-80 minutes, or use in a pressure cooker for 20 minutes. Add carrots to soup. Cover and continue to simmer for about 20 minutes, or until peas have broken down (if using a pressure cooker – 10 minutes is all that is needed). Season with some more salt if necessary. Adzuki Bean Stew Ginger – 1” knob – peeled and finely grated on a microplane zester Leeks – cut and rinsed, minced into small pieces Celery – 3 stalks Soy Sauce or Tamari – 1 tbsp Ume Plum Vinegar – 2 tbsp, divided Sesame Oil – 2 tbsp Date Syrup – 1/2 tsp Adzuki Beans – 1 cup Water – 4 cups, divided Reishi powder – optional Kombu – 1 small piece
