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Menopause Recipes and Meal Plans

  • big serving dish of raw brussels sprouts salad topped with apple, chickpeas, and cheese
    Menopause Salads

    Raw Brussels Sprouts Salad

    April 12, 2025 - By Jen Casey

    Quick and easy Brussels sprouts salad with crispy apple, raisins, chickpeas and goat cheese, marinated in a simple honey Dijon vinaigrette. Your skin, gut health and liver are going to…

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  • bowl of baked berry crumble with yogurt
    Menopause Breakfast

    Breakfast Berry Crumble (gluten free)

    April 12, 2025 - By Jen Casey

    Like a warm hug in the morning, this Breakfast Berry Crumble is a healthy mix of warm berries baked under a bed of naturally sweetened oats and nuts, topped with a spoonful of…

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  • pizza made with a portobello mushroom as a base in place of crust
    Menopause Main Dishes - Metabolic Balance

    Lightened Up Portobello Mushroom Pizza (no dough, low carb)

    April 11, 2025 - By Jen Casey

    Save the dough and heavy crust and swap it for these low carb, lightened up pizza stuffed portobello mushroom caps. Why use portobello mushrooms as a pizza base? If you…

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  • Healthy blueberry oatmeal squares sliced into 9 servings
    Menopause Snacks

    Healthy Baked Blueberry Squares

    April 11, 2025 - By Jen Casey

    These Healthy Baked Blueberry Oatmeal Squares make an easy handheld breakfast or snack without refined sugar or gluten. Takes just 10 minutes to prep! What you will need to make these healthy…

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  • Big pot of chili topped with avocado and sour cream
    Menopause Main Dishes

    Lean Turkey Chili With Warming Spices

    April 10, 2025 - By Jen Casey

    A lean, healthy Turkey Chili with cinnamon and cacao adds a deep warmth and unique flavour to this one pot comfort food meal Ingredients in a lean turkey chili recipe…

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  • slices of healthy chickpea blondies with chocolate chips and sea salt
    Menopause Snacks

    Healthy Chickpea Blondies

    April 9, 2025 - By Jen Casey

    Healthy Chickpea Blondies are an allergen-friendly snack packed with natural goodness and free from nuts, gluten, eggs, oil, and refined sugar. What are Chickpea Blondies? Chickpea blondies are a type…

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  • Healthy brownies for menopause made with black beans and sugar-free
    Menopause Snacks

    Fudgy Black Bean Brownies That Are Heart Healthy

    April 9, 2025 - By Jen Casey

    Look no further for the best, fudgy Black Bean Tahini Brownies recipe that is nutritious while being free from nuts and gluten for those with dietary restrictions. These are packed with fibre…

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Meet Jen Casey

Jen Casey, CNP Menopause Nutritionist

Welcome!

I’m Jen Casey, the menopause-focused Nutritionist and Health Coach here at HelloMeno.ca.

Here, you will find recipes and strategies to support perimenopause and menopause symptoms with real food and lifestyle habits. Read more…

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