Midlife invites us to pause and listen - to the rhythms of our bodies, the changes that come with time, and the kind of nourishment that begins from within. In The Natural Menopause Method Cookbook, nutritional therapist Karen Newby shares how simple, nutrient-rich meals can help restore balance and support wellbeing through menopause and beyond.

In this feature, we share two recipes from the book: roasted squash and feta with almond pesto, and lemon chicken tagine. Each one is designed to nourish body and mind - bringing comfort, balance, and pleasure to the table.

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Roasted Squash and Feta with Almond Pesto

Calcium-rich yogurt, feta, spinach and almonds make this a soothing dish to eat in the evening, encouraging restful sleep. Squash is a very good source of magnesium too – 100g/3½oz will deliver approximately 34mg, which is over 10 per cent of your recommended daily amount.

Spinach and almonds are also great sources. If you suffer with restless legs that wake you up or prevent you from falling asleep, then more magnesium will be helpful. Serve this as a starter or as a side to roast lamb or chicken, or vegetarian Lebanese- or Persian-style dishes.

Serves 4* *as a starter or side
TIME 20 minutes
COOK TIME 55 minutes

  Ingredients

1 large butternut squash (no need to peel), halved lengthways, Seeds scooped out and then cut into wedges, each about 8 x 2cm/3¼ x ¾in

4 tbsp olive oil, plus extra to serve

1 tsp ground cinnamon

150g/5½oz natural yogurt

120g/4¼oz feta cheese

½ tsp Aleppo chilli flakes (optional)

Salt and black pepper

Almond and Basil Pesto

100g/3½oz whole (skin on) almonds

120g/4½oz baby (or regular) spinach

80g/3oz fresh basil leaves

3 garlic cloves, crushed

1 tsp finely grated lemon zest

1 tbsp lemon juice

100ml/3½fl oz olive oil (or linseed/flaxseed oil)

50g/1¾oz Parmesan or pecorino cheese, finely grated (optional)

Method 

1. Preheat the oven to 160°C fan/350°F/Gas 4.

2. Spread the almonds (for the pesto) out on a baking tray and roast for about 15 minutes, shaking the tray halfway through. Remove from the oven and, once cool, chop them, then set aside 10g/1/4oz to serve. 

3. Increase the oven temperature to 200°C fan/425°F/Gas 7. Line a large baking tray with baking paper. 

4. Place the squash wedges, olive oil and cinnamon in a large bowl, along with 1 teaspoon of salt and a good grind of black pepper. Mix well, then spread out on the lined baking tray, peel-side down. Roast for 35–40 minutes, until a knife inserted into the squash goes through easily and the edges are starting to caramelize. Remove from the oven and set aside to cool.  

5. While the squash is roasting, make the pesto. Add the spinach, basil, the remaining roasted almonds, the garlic, lemon zest, lemon juice and 60ml/21/4fl oz of the oil to a food processor, along with 3/4 teaspoon of salt. Blitz to combine and then stir through the grated cheese (if using) and the remaining oil. Scrape into a bowl, cover and refrigerate until ready to use. 

6. Place the yogurt in a bowl and add in 100g/31/2oz of the feta. Mix well to combine – try and break down the feta as much as possible – and then spoon this onto a serving platter (or separate plates). Arrange the roasted squash on top and then dollop over your desired amount of pesto. Finish with the reserved chopped almonds, the remaining crumbled feta, the Aleppo chilli flakes (if using) and a final drizzle of olive oil.

Cook’s Tip

You’ll make more pesto than you need, but it keeps in a sealed jar (cover the surface with extra olive oil first) in the refrigerator for 3–4 days. It will be super useful to have around as it can be used in several other dishes in this book that call for pesto.

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Lemon Chicken Tagine 

A warming and comforting one-pot tagine with glycine- and B vitamins-rich chicken to calm our nervous system, along with serotonin-supporting saffron. The almonds in the gremolata are also a great source of calcium and magnesium, both of which are known for calming the nervous system. I like to serve this with boiled baby potatoes, slightly mashed to soak up the juices. You can also serve it with a spoonful of Greek-style yogurt alongside. 

Serves 4
 PREP TIME 15 minutes, plus marinating
COOK TIME 1½ hours

 Ingredients

8 chicken thighs, bone in and skin on (or legs, or a mixture of both) (1.4kg/3lb 1oz)

4 tbsp olive oil

½ tsp ground cinnamon

2 tsp ground cumin

½ tsp saffron strands, gently crushed

300ml/10fl oz chicken stock, warm

3 onions, roughly chopped

3cm/1¼in piece of fresh ginger, peeled and finely grated

3 garlic cloves, crushed

4–5 small preserved lemons, drained, quartered, pips discarded, skin and flesh roughly chopped (70g/2½oz)

1 cinnamon stick

2 tbsp lemon juice

120g/4½oz stoned green olives

10g/¼oz fresh coriander, roughly chopped

Salt and black pepper 

Parsley Gremolata to Serve (Optional)

 30g/1oz flaked almonds, lightly toasted (roughly chopped, if desired)

15g/½oz fresh parsley, roughly chopped

1 tsp finely grated lemon zest

1 tbsp olive oil

 Method 

1. Place the chicken in a large bowl with 1 tablespoon of the olive oil, the ground cinnamon, 1 teaspoon of the cumin, 1/2 teaspoon of salt and a good grind of black pepper. Mix well to combine and then set aside in the refrigerator for about an hour (or overnight, covered, if time allows). 

2. Add the saffron to the warm stock and set aside to infuse until needed.

3. Add a tablespoon of olive oil to a large saucepan (with a lid) over a medium-high heat. Add the marinated chicken pieces, skin-side down, and sear for 4–5 minutes, turning halfway through so that both sides are golden brown. Transfer to a plate and set aside. 

4. Add the remaining olive oil to the same pan (no need to wash it) and place over a medium heat. Add the onions and cook for 10 minutes, stirring often and unsticking all the lovely chicken skin goo on the bottom of the pan. Add the ginger, garlic, preserved lemons, cinnamon stick, remaining cumin, 1 teaspoon of salt and a good grind of black pepper. Stir to combine and then cook for another couple of minutes. 

5. Return the chicken to the pan, stir to coat with the onion and spices, then pour over the saffron-infused stock and the lemon juice. Bring to a simmer, reduce the heat to low, then cover and cook for about an hour, stirring once or twice, until the chicken is falling apart.

6. Meanwhile, mix together all the ingredients for the gremolata, if making, along with a good pinch of salt. Set aside until ready to serve.

7. Once the chicken is falling apart, add the olives to the pan and cook for a final 15 minutes, uncovered, so that the liquid thickens and reduces. Stir in the chopped coriander and serve, with the parsley gremolata sprinkled on top (if using).

Menopause & the Art of Eating Well

Karen Newby’s The Natural Menopause Method Cookbook (Pavilion Books), is out now. 

Discover more menopause lifestyle insights in our interview with Karen Newby below.