Eat Like a Woman Coconut Crunch Shake

Eat Like a Woman: Coconut Crunch Shake Mini-Meal!

The PERFECT mini-meal designed just for women.


Eat Like a Woman Coconut Crunch smart nutrition bar

1 cup of almond milk (or skim milk)

1 small banana

1 teaspoon vanilla extract

A few ice cubes


Put all the ingredients – crumble the nutrition bar – in a blender and blend until creamy.

300-350 calories

Use 1/2 banana = 280 calories

I love this shake for breakfast when I am on the go.

For those who enjoy yummy cocktails, add a shot of your favorite rum.

You can purchase Eat Like a Woman smart nutrition bars here.

Posted in blog, snacks

Women’s Nutrition Bars With Real Ingredients

Expiration dates can be a bummer when we find that yummy peanut butter hidden in the fridge… But sometimes, they can be a good thing. That’s why I created handmade nutrition bars, designed specifically for women, made with real ingredients.

Unlike traditional nutrition bars, with more additives and preservatives than you’d like to imagine, Eat Like A Woman® bars are handmade in the U.S. and are all natural.

The ingredients are carefully selected to fit the metabolic needs of women, and give you the correct proportions of proteins and carbohydrates for our bodies, as well as other nutrients we need to stay on top of our health.

The new bars come in four delicious flavors — Chewy Peanut Butter, Coconut Crunch, Dark Chocolate & Dates, and Berry Blaster! There’s a flavor for every kind of taste bud! You can order them in an assortment, or all in one flavor.

Try a box of these fresh nutrition bars. Enter code GOB99902YTC3 at checkout to receive a special 10% off!

Posted in blog, food tips, recipes, slider, tips, women's health Tagged ,

Eating high-protein snacks can help you lose weight

By Staness Jonekos, Eat Like a Woman

A recent study published in the Journal of the American Medical Association shows that skipping high-protein foods may lead to overeating and is often one of the biggest causes of excess weight gain especially during the menopause years.

Take away the water in your body and about 75 percent of your weight is protein. This chemical family is found throughout the body – in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood.

Protein is also called the building blocks for the body.  The body needs protein to build new muscles, cartilage, skin and blood.  It is also needed in order for the body to make hormones, enzyme and many other necessary cells.

Protein prevents loss of muscle mass and strength.

Protein increases satiety (the feeling of being satisfied) more than carbohydrates or fats. Animal protein makes you feel full longer than plant protein.

Incorporate these high-protein snacks and start eating like a woman today.



When you’re going for lean protein, low-calorie turkey is one of my favorite choices.   Three ounces of turkey provides a whopping 25 grams of protein for only 140 calories. Deli slices can be high in sodium, so roast a small turkey for dinner and using the leftover slices as nutritious snacks.

Protein Shakes

Homemade protein shakes can be a delicious way to add protein to your diet.  Combine protein powder with nonfat milk or almond milk or low-fat soy milk, then add frozen fruit (blueberries rock in protein shakes), ½ banana for creamy texture, ½ tablespoon of flaxseed (or flaxseed oil), ½ tablespoon of honey, and you have a healthy meal replacement or high-protein snack.

Cottage Cheese

Diet staple low-fat cottage cheese is an excellent protein source, with a half-cup of low-fat cottage cheese providing 14 grams of protein for only 81 calories.  Throw in some berries or your favorite fruit and it makes a terrific snack when you want to stay full between meals or can even be a satisfying meal all on its own.  This snack makes an excellent way to start your day.

Greek Yogurt

Greek yogurt, which is strained to remove whey, is thicker and creamier than regular yogurt, making it a healthful stand-alone snack, a great mixer for fresh fruit, cereal, or nuts, and a healthy swap for fattier dairy products such as sour cream or cream cheese. The yogurt’s power comes from its protein — Greek yogurt contains 15 to 20 grams of protein in a 6-ounce serving versus 9 grams in regular yogurt.  Add some berries for a yummy snack.


Eggs have been getting a bad rap for their cholesterol content. Now the American Heart Association has come around and acknowledged that the benefits of eggs might outweigh the cholesterol risks when eaten in moderation (less than six whole eggs per week). One large egg contains 6 grams of protein and only 70 calories. If you’re concerned about cholesterol, many egg substitutes on the market offer lower-cholesterol alternatives that still pack a protein punch.

Keep a bowl or hard-boiled eggs in your home fridge for an instant healthy snack.


Tofu or soy bean curd is another excellent high-protein meal base and source of healthy fats and nutrients. Because it absorbs flavors so well and can be cut into cubes, strips, or chunks, it can be prepared in a variety of ways. Some research has shown that consuming soy can reduce risk of breast or prostate cancer, thanks to its high levels of phytoestrogens, though that link is still being studied.


Edamame (young soybeans sold in pods and or shelled) contain about 36 percent protein, which is 86 percent higher than mature soybeans. Edamame’s low oil content, combined with its high protein content, makes this vegetable very popular with health-conscious people who want a low-fat, protein-rich snack. Vegetarians and vegans who want a high protein food will find that edamame’s protein is complete, which means it contains all nine essential amino acids the human body needs


As vegans and vegetarians know, lentils pack a powerful punch of protein, fiber, and minerals while containing comparatively few calories and almost no fat. A cup of cooked lentils offers 22 grams of protein, about 300 calories, and less than 1 gram of fat. Lentils are also relatively quick to prepare for a meal or snack, and because they soak up the flavors of whatever they’re cooked with, they can make a tasty base for many dishes.

Nut Butter

Chances are, you loved peanut butter as a kid, but you may have shied away from this traditional treat as an adult because of concerns about fat. Peanut, almond, cashew and other nut butters are high-protein foods, with about two tablespoons providing 7 grams of protein. And though nut butter does contain fat and saturated fat, it can be part of a healthy diet when eaten in small amounts. Just remember not to slather it on crackers — instead, spread it on carrot or celery sticks for healthy snacking.


Whether you go for cashews, walnuts, pistachios or any of the other varieties, whole, raw nuts are a healthy high-protein snack choice. If you’re concerned about calories, limit your nut intake to a handful or two, and remember that though nuts are high in fat, it’s healthy monounsaturated fat, which doesn’t clog arteries and is an essential part of a healthy diet. Plus, nuts are high in fiber, which when paired with their protein content, keeps you feeling full longer.

It doesn’t matter which nut you go nuts for — they all have health benefits — but research consistently indicates that almonds might be the best of the bunch. Numerous studies have found that almonds can help lower levels of harmful LDL cholesterol. They are also extremely high in fiber, vitamins, and minerals, and have been shown to help manage weight.

Posted in blog, food tips, recipes, snacks

The Truth About Cinnamon

We all enjoy a dash of cinnamon in a hot cocoa or on a yummy snickerdoodle, but is it time we start adding it to more delicious recipes? Yes. 

Cinnamon has incredible benefits for women!

Not only does it have anti-inflammatory agents, but it also helps fight fat storage. Women need that since our fat cells are FIVE TIMES the size of our male counterparts’. The spice is also a great source of fiber for digestion, and it’s rich in calcium for to help keep our bones healthy. So swap out some sugar for some delicious cinnamon.

If you need some recipe ideas to add cinnamon to your diet, try acorn squash for a healthy side dish or cinnamon oranges for a quick, delicious dessert!

To learn more about foods that are particularly good for us gals, check out my new book, Eat Like A Woman. Stop dieting and learn how to enjoy food (and don’t worry, there’s always room for dessert)!

I want to hear from you! Do you have a great cinnamon recipe? Send it to me at

Posted in blog, food tips, recipes, women's health Tagged

Jerk Chicken with Mango Salsa

Do you want to try out delicious recipes in the convenience of your own home? Try your hand at this decadent Jerk Chicken with Mango Salsa—made with the freshest ingredients, it has just enough of a kick to satisfy anyone’s spice level.

The sweetness of the mango salsa offsets the spice of the jerk seasoned chicken for a perfectly balanced flavor profile. Every bite with transport you to the bright and colorful Caribbean.

This recipe yields 4 portions. It’s perfect for a family or as leftovers the next few days.

Jerk Chicken:

4—5 oz boneless and skinless chicken breast

2 Tbsp of jerk seasoning (you can use any jerk seasoning without salt)

1 Tbsp of extra virgin olive oil

Pre-heat oven to 350′F

Place chicken breast with jerk seasoning in a mixing bowl and toss chicken breast to coat evenly.

In a skillet or a frying pan, heat oil over medium heat, when oil is heated place chicken breast skin side down and sear for 3 minutes on each side. Remove from stove and place chicken on a baking pan and bake in oven for about 20 minutes or until an internal temperature of 165′F is reached. Remove from oven.

Mango Salsa

1 medium ripe mango (with yellow skin). Diced (1/4″x1/4”)

2 Tbsp of cilantro chopped fine

1 jalapeno. Diced (1/8″x1/8″)  (if you like it spicy you can add one more)

1/4 cup diced red bell peppers (1/8″x1/8″)

1/4 tsp ground cumin

1 Tbsp fresh squeezed lime juice

1/8 tsp sea salt

1/16 tsp white pepper

In a mixing bowl, place all of the above ingredients together and mix, set aside and refrigerate.

Okra Stew

1/2 lb cut okra*

1/4 cup diced onions (1/8″x1/8″)

1/4 cup diced green bell peppers (1/8″x1/8″)

1/4 cup diced celery (1/8″x1/8″)

1 can of fire roasted diced tomatoes with juice

1/2 cup chicken stock (low sodium Swanson)

2 tsp extra virgin olive oil

1/8 tsp white pepper

*If using fresh okra you will have to cut the okra in circles and place in a tray to dry for half an hour. If using frozen okra, add in last.

For fresh okra: In a skillet, heat 1 teaspoon of oil over medium heat. When oil is heated, add the fresh okra and saute for 10 minutes until it starts to brown. Then remove from the stove and set aside.

For frozen okra: Fold into sauce and cook for 4 minutes more.

In the same skillet, heat the other teaspoon of oil and add the onions, green peppers and celery. Cook for 3 minutes until onions are clear, then add chicken stock and cook for 2 more minutes. Add canned tomato and continue cooking for 8 minutes more. Once sauce reduces a little bit, fold in the cooked okra and cook for another 2 minutes, then add pepper and stir. Remove from stove.

Brown Rice with Pigeon Peas

1/2 cup brown rice

1-1/2 cups of chicken stock (low sodium Swanson)

1 can pigeon peas drained and washed

1/2 tsp of fresh chopped thyme

1/8 tsp of white pepper

1/4 cup of chopped onions

1 tsp of extra virgin olive oil

1/2 cup of coconut milk

In a sauce pan, heat oil over medium heat then add onions and saute for 2 minutes. Add rice and saute for 1 minute then add the chicken stock and coconut milk and bring to a boil for 1 minute. Then reduce the heat to low and add the thyme, pepper and pigeon peas. Cover and cook for 25 minutes until all the liquid is gone and the rice is fluffy.


Recipe provided by:  bistroMD the official Eat Like a Woman Approved gourmet food delivery service

Posted in dinner, recipes

Grilled Chicken Pesto

This delicious dinner recipe is more than grilled chicken and pesto, although the pesto is extraordinary. Cannellini white beans and sauteed onions are placed in the center of the plate with salt and pepper, oregano and balsamic vinegar for an added kick. Sauteed green beans with almonds are placed around the ivory white beans. Last, seasoned chicken breast is placed on top with a thick, creamy layer of basil pesto rounding out the dish.

One of my FAVORITES by BistroMD!

Yields 4 servings

What you need:

4 5 ounce chicken breasts (cleaned and trimmed from your butcher)

1/2 teaspoon of garlic powder

1/4 teaspoon of onion powder

A pinch of sea salt


Preheat oven to 350’F.

In a bowl, season Chicken breast with garlic powder, onion powder and sea salt and mix thoroughly. Let chicken marinate for 10 minutes. Next, heat the grill to a medium-high heat. When the grill is hot, place the chicken skin side down and grill for 3 minutes. Turn the chicken clockwise to make a crisscross mark on the chicken and cook for another 3 minutes. Remove chicken from the grill and place in a baking sheet pan grill mark side up and bake at 350′F for 20 minutes or until it reaches an internal temperature of 165’F. Remove and set aside.

Basil Pesto

What you need:

1 cup of basil leaves

2 cloves of garlic

2 tablespoon of extra virgin olive oil

1 tablespoon of pine nuts (you can leave out the nuts if you like, or you can use other nuts to your liking)

A pinch of ground black pepper and a pinch of sea salt


In a blender, add the basil, garlic, pine nuts and salt and pepper. Puree until blended well and then add the oil slowly into the puree and continue to blend until a paste is formed. The paste must be a little loose so remove it from the blender and scrap the sides. Put it into an air tight container and refrigerate for later use.

Italian Style white beans

What you need:

1 14 ounce can of organic cannenilli white beans drained and washed clean

1 tablespoon of chopped onions

1/2 cup of chicken stock

1/2 cup of diced roasted red peppers

1 teaspoon of extra virgin olive oil

1/2 teaspoon of dried oregano leaves

1 teaspoon of modeno balsamic vinegar

Sea salt and white pepper to taste


Drain the white beans and add oil to a skillet heated over medium heat. Add the onions and saute for 3 minutes then add the peppers and oregano and saute for 1 more minute. Add the beans and cook for 3 minutes and then add the chicken stock and bring to a boil. For about 3 minutes, remove from the stove and fold in the balsamic vinegar and salt and pepper.

Green Beans Almondine

What you need:

12 ounces of fresh green beans

1/4 cup of slivered almond Roasted (can be bought at your local farmers Market)

1 teaspoon of extra virgin olive oil

4 cups of water

1/2 teaspoon of sea salt

1/8 teaspoon of white pepper


Bring the water to a boil and add salt and green beans. Boil for 5 minutes, remove and strain into a colander and then rinse with cold water to stop the cooking process (this step is called blanching). Set aside the beans. Heat up a skillet over medium heat, add the oil and heat for 2 minutes. Next add the green beans and saute for 3 minutes then add the pepper and continue to saute for 2 more minutes. Remove from the stove and fold in the roasted almonds.

Note: If you cannot find roasted almonds, place almonds in a baking sheet pan and roast in a 350′ F oven for 7 minutes.

Plating Instructions

Take a white dinner plate (12”) and place the white beans in the center of the plate, then place the green beans around the white beans and place the chicken breast on top of the white beans. Place 1.5 ounces of basil pesto evenly across the chicken breast.

Posted in dinner, recipes

Coffee Mocha Protein Shake

iStock_000001172115XSmall Coffee Mocha Protein Shake

by Staness Jonekos

The Menopause Makeover

1 cup soy milk or skim milk
2 scoops of whey chocolate protein powder
2 teaspoons instant coffee, or a shot of espresso
1 teaspoon of vanilla extract
1 cup ice cubes

In a blender, combine all ingredients and blend until smooth. Enjoy!

Makeover Tip:
You can pre-make this shake and refrigerate, then pour into an insulated thermos, so it will be ready to enjoy mid-afternoon.

Using soy milk:
Calories 243

Protein 29.2 grams
Carbs 15.9 grams
Fat 6.6 grams
Fiber 4.2 grams

Using skim milk:
Calories 206

Protein 28.3 grams
Carbs 16.7 grams
Fat 1.7 grams
Fiber 1 gram

Posted in recipes, snacks

Turkey Chili

By Staness Jonekos, The Menopause Makeover

This is my all-time favorite chili recipe. The good news is that chili is not only comfort food, but it can be healthy, too!

Chili contains lots of protein. This recipe is made with turkey, so it is a leaner alternative to ground beef. Chili can help you lose weight. The “capsaicin,” a colorless compound found in the chilies used to season this dish, can increase your metabolic rate by increasing your body heat production. Chili is also high in iron thanks to the turkey and beans and has vitamin C thanks to the tomatoes, peppers and chilies. Plus, it’s a great source of fiber that helps keep you feeling full for a long time after eating. Enjoy the healthy benefits of chili!

8-10 servings
prep time = 30 minutes

2 medium onions, chopped (1 cup)
1 tablespoon vegetable oil
2 tablespoons chopped fresh garlic
1 medium red bell pepper, chopped (1 cup)
1 medium green bell pepper, chopped (1 cup)
2 pounds ground turkey
2 tablespoons ground cumin
1 tablespoon dried oregano leaves
1 tablespoon chili powder
1 can (4 ounces) chopped green chilies, drained
2 jalapeño chilies, seeded and chopped
28-oz. can of whole Roma (plum) tomatoes
3 cups water for thick meaty chili, or 4 cups for “soupier” chili
2 cans (15 ounces) black beans, drained
1 can (15 to 16 ounces) kidney beans, drained
Salt and pepper to taste
Sweet onions, sliced
Low-fat sour cream

-Cook the onions in vegetable oil in a large saucepan over medium heat for about 10 minutes or until the onions are tender.
-Add garlic and the green and red bell peppers, cook 2 to 3 minutes.
-Add turkey and cook 3 to 4 minutes or until the turkey is no longer pink.
-Add cumin, oregano, chili powder, green chilies, jalapeño chilies, tomatoes and water. Reduce heat to low.
-Cover and simmer about 30 minutes.
-Add beans; simmer 15 to 20 minutes longer. I simmer for a total of 2 hours for a rich flavor.
-To serve, add sliced sweet onions to the top and a dab of low-fat sour cream.

If you want to make this recipe spicy, add one whole red habeñero or one whole serrano chili (deveined, deseeded and chopped). Or if you like a Tex-Mex flavor, add an envelope of taco seasoning as you simmer this recipe.

Calories 175
Protein 15 grams
Carbs 13 grams
Fat 6 grams
Fiber 5 grams

Posted in lunch

Dark Chocolate Dipped Strawberries

Strawberries in chocolate

Healthy dark chocolate has a cocoa content of 60-70 percent or higher. Eating 2 ounces (50 grams) a day of plain chocolate with a minimum content of 60 percent chocolate solids, can be beneficial to health – providing protection against heart disease, high blood pressure, and many other health hazards – as well as providing vitamins, and essential trace elements and nutrients such as iron, calcium and potassium.

A 1-1/2-ounce square of chocolate may have as many cancer-fighting antioxidants as a 5-ounce glass of red wine. And chocolate stimulates the secretion of endorphins, producing a pleasurable sensation.

Don’t feel guilty, enjoy this delicious snack on special occasion, or as desert after a romantic dinner.

4 servings
prep time = 15 minutes

4 ounces semi-sweet chocolate
1 small carton of medium-sized whole strawberries

-Microwave chocolate in a glass bowl, stopping after 30 seconds, then every 10 seconds until almost melted.
-Stir until smooth and glossy.
-Wash strawberries and pat them dry (any moisture from the fruit will spoil the texture of the melted chocolate).
-Dip each strawberry into the melted chocolate, covering the lower half of the strawberry.
-Place on a baking sheet lined with wax paper.
-Refrigerate for at least 1 hour.

Per chocolate strawberry
Calories 48

Protein 0.5 grams
Carbs 6.8 grams
Fat 18 grams
Fiber 1.1 grams

Posted in dessert, recipes

Matcha Green Tea Latte

By Staness Jonekos

Matcha green tea is a finely-milled green tea that has been used for the Japanese tea ceremony for centuries. It is made from shade-grown tea leaves and has incredible health benefits! It is loaded with nutrients and antioxidants, can lower cholesterol levels and boost metabolism if drank regulary. Pound-for-pound matcha green tea contains more antioxidants than blueberries, pomegranates, orange juice and spinach! One cup of matcha is the equivalent of 10 cups of green tea.

Matcha Green Tea Latte Recipe

  • Pour 1 tsp Matcha green tea into a cup (use 1/2 tsp if you like a lighter taste)
  • Add 2 oz hot water and stir  until matcha becomes a smooth paste (it is tradition to use a bamboo whisk)
  • Pour 6 oz steamed low-fat milk (soy or almond milk) into your teacup (if you don’t have a steamer, pour milk in a shaker and shake shake shake until foamy)
  • Add mixed matcha tea to the milk
  • Scoop foamy low-fat milk (soy or almond milk) on top
  • Sprinkle with matcha dust


Sweeten with honey or vanilla

You can also make this as an “iced” drink. Prepare then pour over a glass of ice.

My favorite matcha green tea, click here to purchase.

The perfect traditional Japanese Tea ceremony chasen bamboo whisk! Click here to purchase.

Treat yourself to a matcha gree tea starter kit that includes the tea, bamboo whisk, scoop and special matcha bowl, click here.

Posted in snacks

Red Quinoa Salad

By Pat Shepard
Two Sisters and The Other One

To prepare: Quinoa cooks just like rice. Use a rice cooker if available

1 cup Red Quinoa
2 cups water
1 Red Onion, sliced
1 T Olive Oil
1 Apple, diced
1 Celery Stalk, chopped
½ cup Dried Cranberries
½ cup Walnuts, chopped
¼ cup diced Gouda or crumbled Feta
A few good splashes of a very good Balsamic Vinegar

1.) Place quinoa and water in covered pot, Bring to boil. Simmer for 10-15 minutes, until water is absorbed. Let cool.
2.) Saute sliced onion in olive oil over low heat until caramelized about 15 minutes.
3.) Mix together quinoa, onion, apple, celery, cranberries, walnuts and cheese.
4.) Splash with some good Balsamic Vinegar.

Posted in salads

Rhonda’s Quick and Easy Lunch/Dinner for Ladies on the GO!



  • Microwave Minute Rice for 1 minute
  • Microwave veggies
  • Warm chicken meatballs or chicken brat
  • Mix together in bowl

It is filling and yummy!

Nutrition Facts for Minute “Ready to Serve” BROWN Rice

Serving Size 1 Container (125g, about 1 cup)

Servings Per Container 1

Servings Per Carton 2Calories 230

Total Fat:  3.5 g

Total Carb. 40 g

Total Protein: 5 g

By adding lean protein, this recipe honors the Menopause Makeover Food Pyramid. ENJOY!

Posted in lunch

Tomato, Tuna and Cannellini Salad

Tomato, Tuna and Cannellini Salad

By Holly, creator of one of my favorite online menopause forums!


5 tbsp. extra-virgin olive oil
Zest of 1 lemon
3 tbsp. fresh lemon juice
Less or equal to 1 tsp. of sea salt
1 tsp. ground black pepper
3 tbsp. chopped chives
1 cup fresh parsley, plus garnish
1 can (15oz.) cannellini beans, drained
2 cans (5oz. each) tuna, packed in natural juices, drained and broken into chunks
3 green onions, thinly sliced
4 to 8 thick slices large heirloom tomatoes


1.      In a medium bowl, whisk together oil, lemon zest and juice, salt, pepper, and chives. Add parsley, beans, tuna, and onions and stir gently just until coated.

2.      Arrange tomato slices on 4 plates and spoon tuna mixture evenly on top. Sprinkle with extra parsley and enjoy.

Posted in lunch, recipes, salads

Peach Flat Cake

By Catherine S. Katz, Ph.D

Catherine developed the recipes and meal plan for The Flavor Full Diet

She also contributes to


(Prepared by The Culinary Team @ Griffin Hospital Dining Services.)

This cake is similar to the luscious, buttery galettes from Brittany in the north of France, except, of course, it has no butter! Its dense flat batter topped with fresh peaches rises slightly as it bakes to embrace the fruit, so it’s not only delicious, it’s also beautiful. Surprisingly, it’s quick and simple to make. Freeze any leftovers and save for another Peach Day.

Serves 6 *
1/2 teaspoon + 1/4 cup Smart Balance spread
1/4 cup nonfat dry milk
1/4 cup granulated sugar
1 tablespoon sliced almonds
2 eggs
1/4 cup soft wheat pastry flour †
1/4 teaspoon baking powder
2 medium ripe peaches, peeled and thinly sliced, or 1 can (8 ounces) juice-packed sliced peaches, drained


  1. Preheat the oven to 350°F. Grease the bottom of a round cake pan with 1/2 teaspoon of the spread.
  2. Place the dry milk, sugar, almonds, and the remaining 1/4 cup spread in the bowl of an electric mixer and beat on medium speed until creamy. Add the eggs and beat for a few minutes, or until the batter is “airy.” Add the flour and baking powder and mix again until well blended.
  3. Pour batter into the pan and lay the peaches in a circle on top. Bake for 20 minutes, or until golden.

Per serving
151 calories, 9 g fat (2 g sat fat), 4 g protein, 16 g carbohydrate, 1 g fiber, 60 mg cholesterol, 118 mg sodium

* Serving size: 1 slice
† Arrowhead Mills Organic Pastry Flour or any other brand of soft wheat (not whole wheat) flour with fiber is fine. You can also use Hodgson Mill Oat Bran Flour

Posted in dessert, recipes

Orange Grilled Tuna

By Catherine S. Katz, Ph.D.

Catherine developed the recipes and meal plan for The Flavor Full Diet

She also contributes to


Prepared by The Culinary Team @ Griffin Hospital Dining Services.

(Note: Photo shows variation using chicken instead of tuna.)

You can throw this dinner together in just 15 minutes. You can also make this recipe with chicken!


Serves 4 *
1 1/2 pounds tuna steak (sushi grade)
1/4 cup frozen 100% orange juice concentrate, thawed
1 tablespoon natural honey
1 tablespoon Dijon mustard
Pinch of salt
Freshly ground black pepper to taste
1 teaspoon extra-virgin olive oil


Cut the fish into 8 equal pieces and set aside.
In a medium bowl, stir together the orange juice concentrate, honey, mustard, salt, and pepper. Add the fish and stir to coat.
Add the oil to a cast-iron grill pan and place over high heat. When the pan is very hot, add the fish and grill for 6 to 7 minutes on each side (do not overcook).

Per serving
239 calories, 3 g fat (<1 g sat fat), 40 g protein, 11 g carbohydrate, 0 g fiber, 77 mg cholesterol, 185 mg sodium

* Serving size: 2 pieces

Posted in dinner, recipes

Almond Mocha Protein Shake

Almond Mocha Protein Shake

by Donna


Vanilla Almond Breeze

Protein powder

Instant coffee


1 cup Almond Breeze vanilla

4 ice cubes

1 scoop protein powder

1 tsp instant coffee

Blend it all up in a blender/Magic Bullet

Note:  you can add 1/2 a banana too – yummy

Posted in breakfast, recipes, snacks

Pink Picnic Salad

Pink Picnic Salad

by Chris
  • 2 beets (softball size) boiled, chilled, diced
  • 1 small potato (tennis ball size) boiled, chilled, diced
  • 2 hard boiled eggs, chilled, diced
  • 2 T lite mayo
  • 1 T dill relish
  • 1 green onion, chopped


Combine diced beets, potato and egg. Add last threeingredients to taste. Chill. Serve as you would potato salad.

Health Benefits from red beets:

  1. The fiber in red beets help reduce serum cholesterol by 30 to 40%.
  2. Beets can help in normalizing blood pressure.
  3. It is believed that red beets when used eaten regularly may help against certain oxidative stress-related disorders.
  4. It is an excellent source of folic acid
  5. Stimulates the functions of the liver
  6. Boosts energy

Serve with grilled chicken for a perfectly balanced Menopause Makeover meal.

Posted in recipes, salads

Coffee Mocha Protein Shake

iStock_000001172115XSmall Coffee Mocha Protein Shake

by Staness Jonekos

The Menopause Makeover

1 cup soy milk or skim milk
2 scoops of whey chocolate protein powder
2 teaspoons instant coffee, or a shot of espresso
1 teaspoon of vanilla extract
1 cup ice cubes

In a blender, combine all ingredients and blend until smooth. Enjoy!

Makeover Tip:
You can pre-make this shake and refrigerate, then pour into an insulated thermos, so it will be ready to enjoy mid-afternoon.

Using soy milk:
Calories 243

Protein 29.2 grams
Carbs 15.9 grams
Fat 6.6 grams
Fiber 4.2 grams

Using skim milk:
Calories 206

Protein 28.3 grams
Carbs 16.7 grams
Fat 1.7 grams
Fiber 1 gram

Posted in recipes, snacks

Stuffed Zucchini

Stuffed Zucchini
by Chris

Chris discovered TWO giant zucchini in her garden and created this Menopause Makeover approved meal. The photo shows the zucchini in a 12″ pan – wow, they are big! If you have a couple monster zucchini on hand, this recipe is for you!

Serves 6-8
Preheat oven to 350

2 over sized zucchini, about 10-12″ long. (The ones you missed when harvesting the regular size ones)
3 eggs, beaten
3/8 c Italian bread crumbs
2 T olive oil
1/2 c grated parmesan cheese
1 onion, chopped (next time I would pre-saute the onions. I like them well done.)
2-3 oz cooked turkey breast, cubed. (or other protein source)
Fresh Greek oregano, optional
2 T grated reduced fat cheddar cheese


Parboil zucchini for 15 min

While zucchini are boiling, mix all ingredients but cheddar together in bowl.

When zucchini are done, slice off top by cutting in toward the center of the zucchini not just across the top, put aside.

Scoop center with seeds out of the zucchini.

Scoop any seeds off top wedges. Skin wedges if desired, then dice and add to other ingredients.

Spoon the mixture into the hollowed out zucchini, top with cheddar cheese and bake 30 minutes uncovered.

I did mine in a stove-top to oven skillet so I didn’t have to transfer the soft zucchini to another dish.


Posted in dinner, recipes

White Wine Sangria Cocktail Recipe

1 green apple
1 pear
1 orange
1 c pineapple
1 plum
1 c watermelon
2 Tbsp fresh lemon juice
2 Tbsp agave nectar ($7,
1 bottle sauvignon blanc (Melngailis recommends St. Clair biodynamic white wines; $16,

Dice fruit. Add all ingredients to wine in pitcher or punch bowl. Fill wine glasses with ice and pour. Garnish with orange slices. Makes 6 servings.

Recipe provided by:  Women’s Health Magazine

Posted in cocktails, recipes

Sea Salt Edamame

Edamame is a wonderful snack food.



  1. Cook edamame in microwave.
  2. Sprinkle salt over (sea salt is best).
  3. Note: just eat the beans not the pods!

Recipe provided by:

Per serve – Energy: 147kcal | Carb: 11.05g | Prot: 12.95g | Fat: 6.80g

Posted in recipes, snacks

Herbed Salmon Spread

Delicious salmon that you can spread on cucumbers.



  1. Spoon yogurt onto several layers of pepper towels.
  2. Spread yogurt evenly to 1/2″ thickness.
  3. Cover yogurt with more paper towels. Let stand 5 minutes.
  4. With rubber spatula, scoop yogurt into medium bowl.
  5. Add salmon and remaining ingredients except lemon and parsley. Stir well. Cover and chill.
  6. Garnish with fresh parsley and lemon slice, if desired. Spread on cucumbers

Per serve – Energy: 170kcal | Carb: 5.54g | Prot: 22.96g | Fat: 6.30g

Recipe Provided by:

Posted in recipes, snacks

Oat Protein Bars

Easy way to make your own great protein bars.



  1. Mix protein powder, oats, a package of sugar and fat free pudding, and milk together in a bowl.
  2. Spread mixture in the bottom of a pan, and place in the fridge overnight.
  3. In the morning, cut into 8 squares and use like servings.

Per serve – Energy: 50kcal | Carb: 6.30g | Prot: 5.58g | Fat: 0.45g

Recipe provided by:

Posted in recipes, snacks

Asparagus Egg White Omelet

danabook Asparagus Egg White Omelet

By Dana Slatkin

Author of: The Summertime Anytime Cookbook

The trick to making an omelet look like the professionals do is a well-oiled pan and adequately whipped egg whites. Add some diced vegetables from last night’s dinner or your favorite cheese for extra kick. Serve it with fresh fruit, breakfast potatoes or a simple mixed green salad.

Makes 2 omelets

4 tablespoons extra-virgin olive oil
6 asparagus spears, tough ends trimmed, cut into 1/4-inch pieces
Kosher salt and freshly ground black pepper
8 large egg whites
2 tablespoons chopped chives

1. In a small nonstick pan, heat 2 tablespoons of the oil over medium heat. Add the asparagus and cook, tossing gently, until tender but still crunchy. Season with salt and pepper and set aside.

2. In a medium bowl, beat the egg whites with a fork until frothy. Add the chives and season the mixture generously with salt and pepper.

3. Using the same nonstick pan, heat 1 tablespoon of oil over medium-high heat. Pour half the egg-white mixture into the pan and, using a spatula, quickly draw the edges to the center so that the omelet cooks evenly. Reduce the heat and continue cooking until egg-whites are set but still creamy.

4. Spoon half of the asparagus in the center of the cooked egg-whites and leave on the heat for a half minute or so longer. Using a spatula, fold the omelet toward one edge of the pan, giving the pan a light tap to loosen the omelet. Slide the omelet onto a warm serving plate.

5. Repeat the process for the second omelet. Serve immediately.

Thank you Dana for sharing your elegant and yummy recipes!

Dana Slatkin’s cookbook, The Summertime Anytime Cookbook, can be purchased at The Menopause Makeover Store, click here.

Check out Dana’s website:

Posted in breakfast, recipes, Uncategorized

Roasted Halibut with Fennel-Tomato Sauce

danabook By Dana Slatkin

Author of: The Summertime Anytime Cookbook

Dana’s roasted halibut with fennel-tomato sauce recipe is easy to make and absolutely delicious. This roasted halibut recipe is high in protein, and low in fat. Serve with steamed greens and you have a perfectly balanced meal that is low in calories that will honor your Menopause Makeover.

Roasted Halibut with Fennel-Tomato Sauce

This dish satisfies a protein craving without leaving you lethargic, even on the steamiest night. Don’t be deterred by the long list of ingredients. Once they have been assembled, they can be left simmering on the stove while you relax or prepare the rest of the meal. Toasting the spices for a few minutes in a dry pan over medium heat will intensify their flavors. The result is an alluring light sauce that complements any white-fleshed fish.

Serves 8

1/4 cup extra-virgin olive oil, plus a small amount for cooking the fish
1 medium yellow onion, sliced
3 stalks celery, chopped
2 medium leeks, chopped
8 garlic cloves, minced
1 small fennel bulb with greens, chopped
4 pounds ripe plum tomatoes (about 14), seeded and chopped
1 tablespoon fennel seeds, toasted
1 tablespoon mustard seeds, toasted
2 bay leaves
Pinch of red pepper flakes
3 star anise, optional
2 cups white wine
2 cups low-sodium chicken or vegetable broth
Kosher salt and freshly ground pepper
8 tablespoons (1 stick) unsalted butter, chilled and cut into small cubes
8 (6 to 8-ounce) skinless halibut fillets (preferably thick)

1. Prepare the fennel-tomato sauce: In a large saucepan, heat the olive oil over medium heat. Add the onion, celery, leeks, and garlic and cook until softened, about 10 minutes. Add the fennel bulb and greens and sauté until wilted, a few more minutes. Add the tomatoes, fennel seeds, mustard seeds, bay leaves, red pepper flakes, and star anise. Add the wine and enough broth to cover. Bring to a boil, reduce the heat, and simmer uncovered for about 45 minutes until slightly thickened. Strain through a fine- mesh sieve into another saucepan, season to taste with salt and pepper, and set aside. The sauce can be made up to this point and refrigerated overnight.

2. Preheat the oven to 350?F.

3. Season both sides of the fish with salt and pepper. In a large ovenproof sauté pan, heat a thin film of olive oil over medium-high heat until very hot. Cook the fish until nicely browned on one side, about 4 minutes. Transfer the pan to the oven and roast for 4 to 5 more minutes, until fish is opaque at the thickest part (test with the tip of a knife).

4. Return the sauce to a simmer. Whisk in the cubes of butter, one at a time, until incorporated.

5. Ladle a generous amount of sauce into warm serving bowls; gently place the fish on top, and serve.

Dana Slatkin’s cookbook, The Summertime Anytime Cookbook, can be purchased at The Menopause Makeover Store, click here.

Check out Dana’s website:

Posted in dinner, recipes

Chicken Fajita Pita

This next recipe is delicious for lunch

Chicken Fajita Pita
1 serving, entire recipe

3 ounces raw boneless skinless lean chicken breast, cut into strips
One-half whole-wheat or high-fiber pita
¼ cup sliced green bell pepper
¼ cup sliced onions
1 small lettuce leaf
1 teaspoon dry fajita seasoning mix
Optional toppings: salsa, fat-free sour cream

In a small bowl, combine fajita seasoning with 1 tablespoon water, until mixed well.

Add chicken, green pepper, and onions to the bowl, and stir to coat evenly with seasoning mixture. Place bowl in the fridge to marinate for at least 30 minutes.

Once marinated, bring a medium pan sprayed with nonstick spray to medium-high heat. Add contents of bowl, including any excess marinade, to the pan. Sauté until chicken is cooked through, stirring frequently, 5 to 7 minutes.

Place lettuce leaf inside the pita, and then fill pita with chicken-and-veggie mixture. Add some salsa and/or fat-free sour cream, if you like.

Nutritional information per serving (entire recipe)
180 calories
22.5g protein
3.5g fiber
18.5g carbs
1.5g fat

Recipe provided by:  Hungry Girl: 200 under 200: 200 Recipes under 200 Calories.

More from Hungry Girl

Posted in lunch, recipes

El Ginormo Oven-Baked Southwest Omelette

Start your day off

El Ginormo Oven-Baked Southwest Omelette
Makes 4 servings

2½ cups fat-free liquid egg substitute
½ cup fat-free milk
½ cup shredded reduced-fat cheese blend (look for one with Cheddar and Monterey Jack)
½ cup chopped red bell pepper
½ cup chopped onion
½ cup canned black beans, rinsed and drained
½ cup canned sweet corn, drained
¼ cup canned diced green chilies
1 tablespoon minced garlic
1 teaspoon cumin
½ teaspoon dry taco seasoning mix
Optional toppings: salsa, fat-free sour cream, chopped scallions

Preheat oven to 375 degrees.

Line a deep, round casserole dish (about 9 inches wide) with aluminum foil. Spray lightly with nonstick spray, making sure to coat the sides as well as the bottom.

In a large bowl, combine egg substitute, milk, cumin, and taco seasoning. Whisk mixture for 1 minute, until mixed thoroughly.

Add all of the other ingredients and mix well. Carefully transfer egg mixture to the casserole dish.

Bake in the oven for 60 to 70 minutes, until the top has puffed and the center is firm. Allow to cool slightly before cutting.

Cut into four slices. If you like, finish off with the optional toppings – we highly recommend ‘em!

Nutritional information per serving (1/4 of recipe)
188 calories
22g protein
2.5g fiber
17g carbs
3g fat

Recipe provided by:  Hungry Girl: 200 under 200: 200 Recipes under 200 Calories.

More from Hungry Girl

Posted in breakfast, recipes

Baihian Halibut


  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lime juice
  • 4 (1-inch thick) halibut steak halves (about 2 pounds)
  • 1 small onion, chopped
  • 1 cup chopped green bell pepper
  • 1 teaspoon salt
  • 2 large garlic cloves, thinly sliced
  • 1 serrano chile or jalapeno pepper, seeded and minced
  • 1/2 cup unsweetened coconut milk
  • 1 medium tomato, diced)


  1. With a fork, whisk 1 tablespoon of the oil and all the lime juice on large platter, add fish, and turn to coat.
  2. Heat remaining tablespoon oil in a 12-inch nonstick skillet over medium heat. Add onion and pepper. Cook 6 minutes until onion is translucent and pepper is just tender.
  3. Sprinkle 1/2 teaspoon of the salt over fish, add fish to skillet; pour coconut milk over fish and add tomato. Reduce heat to medium-low and simmer 8 to 9 minutes, turning fish halfway through cooking time.
  4. Stir remaining salt into sauce, spoon over fish a few times, and serve immediately.

Nutritional Information
Per Serving:

Net Carbs: 5.5 grams

Fiber: 2.0 grams

Protein: 49.0 grams

Fat: 18.0 grams

Calories: 394

Recipe Information:

Makes: 4 servings

Prep Time: 0:10:00

Marinate Time: 0:00:00

Cook Time: 0:10:00

Posted in dinner, recipes

Broiled Salmon With Asparagus

Salmon seasoned and broiled, along with stalks of asparagus.



Prepare asparagus by washing and trimming 1″ off ends.

  1. Pre-heat oven to 350-375 °F (175-190 °C).
  2. Place salmon portions on broil pan and season with Montreal steak seasoning, extra virgin olive oil, paprika, parsley, wine and lemon juice.
  3. Also place asparagus stalks on pan, drizzle extra virgin olive oil on them and season with Montreal steak seasoning.
  4. Place in oven for about 7-10 minutes, or until salmon begins to flake.

Recipe provided by:

Posted in dinner, lunch, recipes

Baked apples

iStock_000013584056XSmall Baked Apples

by Staness Jonekos

The Menopause Makeover

A delicious desert

10 to 12 servings

This is my hubby’s family favorite!

12 tart Jonathon apples
1-1/2 cups brown sugar
12 tablespoons light margarine (Smart Balance Light)
6 teaspoons ground cinnamon

• Preheat oven to 350 degrees.
• Core the apples but leave the bottom intact, so it looks like a “well” in the apple.
• Prick the apple skins with a fork so the apple can “breathe” while baking.
• Fill the hole with 2 tablespoons of brown sugar and 1 tablespoon of butter substitute.
• Then place the apples in a baking dish with a thin layer of water on the bottom, and sprinkle each apple with cinnamon.
• Bake at 350 degrees for 20 minutes (10 minutes covered with foil and 10 minutes uncovered) until the apples are tender and begin to caramelize.

You can also add chopped walnuts or pecans to the “stuffing”. And you may want to top this yummy recipe with a low-fat frozen vanilla yogurt.

Posted in dessert, recipes

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