The festive season can leave our energy, digestion and resilience feeling stretched. In midlife, when oestrogen, progesterone and cortisol levels fluctuate more dramatically, our nutritional foundations matter more than ever. What we put on our plates can help steady blood sugar, support inflammation balance, and nurture the brain, gut and stress systems that take the brunt of hormonal change.
This season, we are celebrating whole foods that nourish deeply and taste joyful. Below you’ll find three hormone-loving salads built around ingredients studied for their impact on metabolic health, cognitive function, inflammation, and oestrogen metabolism.
Each recipe serves four and has been crafted to feel abundant enough for the festive table. Where relevant, we’ve added links to formulations across the MPOWDER daily blends, which provide many of these hormone-supportive nutrients in therapeutic quantities.
If you’d like personalised support, you can also book time with our Health Concierge for guidance on ingredients, routines and dosage too HERE.
Warm Brussels Sprout, Walnut and Pomegranate Salad
Bright, grounding and packed with fibre and plant polyphenols
Ingredients (serves 4)
- 600g Brussels sprouts, trimmed and halved
- 2 tbsp olive oil
- 1 garlic clove, finely chopped
- 1 tsp Dijon mustard
- 1 tbsp apple cider vinegar
- 1 tsp maple syrup
- 80g walnuts, toasted
- 120g pomegranate seeds
- Sea salt and black pepper
- Optional: flat-leaf parsley
Method
- Heat oven to 200°C. Toss the sprouts with olive oil, salt and pepper.
- Roast for 20–25 minutes until crisp at the edges.
- Whisk garlic, mustard, apple cider vinegar and maple syrup into a dressing.
- Toss the warm sprouts with the dressing.
- Add walnuts, pomegranate seeds and parsley if using.
Why this supports you in midlife
- Brussels sprouts contain glucosinolates that support the liver pathways involved in oestrogen metabolism.
- Walnuts provide plant-based omega-3 ALA, supporting cognitive health and inflammation balance.
- Pomegranate seeds are rich in polyphenols studied for their antioxidant actions and potential benefits for cardiovascular and menopausal health.
- Warm salads can be easier to digest in colder months and offer grounding support when digestion is more sensitive.
Ingredients such as vitamin C, plant polyphenols, magnesium and zinc feature across the PERI-BOOST and MENO-BOOST blends, supporting whole-body resilience at this lifestage.
Chickpea, Roasted Carrot and Tahini Herb Salad
Fibre-rich and grounding, ideal for digestion and blood sugar stability
Ingredients (serves 4)
- 2 x 400g tins chickpeas, drained and rinsed
- 6 medium carrots, sliced lengthways
- 2 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- Sea salt and pepper
- 3 tbsp tahini
- Juice of 1 lemon
- 1 garlic clove, crushed
- 4 tbsp water
- Large handful parsley, chopped
- Large handful mint, chopped
Method
- Heat oven to 200°C. Toss carrots with oil, cumin, paprika, salt and pepper. Roast for 25 minutes.
- Whisk tahini, lemon, garlic and water to make a creamy dressing.
- Combine chickpeas, roasted carrots, herbs and dressing in a large bowl.
- Adjust seasoning to taste.
Why this supports you in midlife
- Chickpeas contain fibre, plant protein and phytoestrogens. Together they help stabilise blood sugar, support gut motility and provide gentle oestrogen-modulating activity.
- Tahini is rich in calcium and healthy fats, essential as bone turnover accelerates during perimenopause and menopause.
- Carrots provide beta-carotene for skin health and fibre to support hormone clearance.
- Fresh herbs support digestion and provide additional antioxidants that aid inflammation control.
For additional gut support, the GUT-INSTINCT blend brings together ACTAZIN® green kiwi powder and demulcents like slippery elm and marshmallow root to soothe and support digestion at midlife.
Tofu, Spinach and Crunchy Peanut-Lime Salad
Protein-forward, stabilising and ideal for supporting the stress response
Ingredients (serves 4)
- 400g firm tofu, drained and cubed
- 2 tbsp tamari or soy sauce
- 1 tbsp sesame oil or olive oil
- 1 tbsp rice vinegar
- 250g fresh spinach
- 1 red pepper, thinly sliced
- 1 small cucumber, sliced
- 3 spring onions, chopped
- 50g roasted peanuts, chopped
Peanut Dressing:
- 3 tbsp smooth peanut butter
- Juice of 1 lime
- 1 tbsp tamari or soy sauce
- 1 tsp maple syrup
- 2–3 tbsp warm water to loosen
Method
- Toss tofu with tamari, oil and rice vinegar. Bake or pan-fry until golden and crisp.
- Whisk dressing ingredients until smooth.
- In a large bowl, combine spinach, pepper, cucumber and spring onions.
- Add tofu and peanuts.
- Dress lightly before serving.
Why this supports you in midlife
- Tofu provides complete plant protein and phytoestrogens, which may support hot-flash reduction, cholesterol metabolism and bone health.
- Spinach is rich in magnesium, iron and vitamin C, nutrients commonly depleted in midlife due to stress and changing hormonal demands.
- Peanuts and peanut butter support satiety and help balance blood sugar — essential for energy, mood and weight management during perimenopause.
- Bright vegetables and lime deliver antioxidants that support the HPA axis, the body’s central stress-response system.
Ingredients such as ashwagandha, B vitamins, magnesium and botanicals for stress support can also be found within MOOD-FOOD, designed to nourish the nervous system and help you navigate hormonal stressors more smoothly.
Bringing these salads into your festive rituals
Midlife is a time of recalibration. Our bodies often ask for deeper nourishment, steadier energy and more consistent rest. These salads were created not only to celebrate powerful seasonal ingredients, but to give you simple, joyful meals that bring your hormones, digestion and mood back into balance at a time of year when this matters most.
For more nutritional guidance and personalised advice, you can explore:
- MPOWDER’s daily blends across perimenopause and menopause
- View Our recipe archive
- Our Health Concierge, available through the MPOWDER academy, for tailored support across nutrition, supplementation and routine-building.
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