Menopause Porridge
Serve with frozen berries...
I developed this filling morning treat for us ladies during the menopause. A carrot and apple porridge, all good ingredients for this life transition. I added flaxseed to help balance hormones and omega 3 for brain health to help keep anxiety and depression at bay.
You can adjust this recipe, depending on how you like your porridge. I enjoyed most of it liquidised and the porridge oats added whole before cooking. However if you are a hungry girl, or don't have a liquidiser, a fine grate for the carrot should suffice.
To up the protein levels and flavour of this porridge I added some vanilla protein powder, however, you could use some low or no fat Greek yogurt and vanilla extract.
Soya milk to helps to raise your oestrogen levels and add extra protein to reduce muscle loss and increase satiety, but any milk would work.
This porridge is a delicious sweet treat that won't cause a huge spike in blood sugar levels due its fibre and cinnamon. Sharp rises in blood sugar levels can increase menopausal symptoms, such as hot flushes, night sweats, mood swings. Plus when those the blood sugar levels drop, fatigue and snacking can set in.
Most importantly, this porridge is a great source of phytoestrogens to help relieve or reduce the occurrence, and severity, of those pesky menopausal symptoms, such as hot flushes.
Method
1. Blend the following in a liquidiser:
180 ml soya milk - or milk of choice
1 small carrots (or half a large), grated
1 medium apple, grated
1 tbsp ground flaxseed (I use Linwoods with added vitamin D)
1/8 tsp cinnamon
half a scoop of vanilla protein powder (or 50g Greek yogurt* and .5 tsp vanilla extract)
*if using yogurt instead of powder, you will need to decrease milk by 50ml to compensate.
2. Add above to a microwavable bowl, stir in:
30g wholegrain porridge oats
3. Microwave for 3 min stirring halfway
4. Serve with toppings of choice:
Greek/plain yogurt, fresh berries, chopped nuts or seeds.