In each season of our lives there are different foods to support our health.
In perimenopause, foods rich in fibre become important in our diet as they help us to manage excess hormones in our bodies, encouraging us to ‘detox’ spikes in hormones when we do our daily poop.
In Menopause, foods with specific fibres which act as phytoestrogen support our overall health, as the choices we make with our meals can drip feed us estrodiol as these lignans and isoflavins protect our brain, bone and heart health.
When we understand nutrition and how food is a tool for us to powerfully step up and support our bodies in hormonal change, we understand we have the power to manage our menopause experince and and reduce our hormonal symptoms.
You have way more power in your hands and on your plate than you realize.
Chickpeas and sesame seeds are packed with phytoestrogens and sesame seeds are also rich in easily absorbed plant based calcium. I wanted to bring these two ingredients together with collagen rich bone broth and Middle Eastern flavours to make a soup that deeply supports our joint and bone health and at the same time reduces our menopausal symptoms.
Onions, garlic and thyme form the flavour back-bone of this soup with cumin, lemon and chilli pepper flakes freshening up the flavour palate.
When the chickpeas are blended into the soup, they have a smooth and creamy texture and tahini paste adds further unctuousness, without having to add dairy.
Top with 1/2 a diced avocado to extend the creamy on creamy vibe. Or serve with softly boiled eggs and cheese on toast for a perfect lunch, as I did below.
Ingredients
3 tbsp extra virgin olive oil
1 onion finely diced
3 medium carrots chopped
2 cloves garlic minced
2 sprigs fresh thyme or 1/2 tsp dried thyme
1/2 tsp red pepper flakes
1 tsp ground cumin
1 x 14 oz can chickpeas
450 ml beef or chicken broth
Juice of 1/2 lemon
4 tbsp tahini
1/2 bunch parsley
Instructions
1. Add the olive oil to a soup pan and sauté the onion, carrots, garlic, thyme, red pepper flakes and cumin on a gentle heat until the onion begins to soften.
2. Add the broth and juice of 1/2 a lemon and simmer until the carrots are soft.
3. Add the chickpeas and simmer for another 5 minutes to combine all the flavours.
4. Put the soup in a high speed blender adding 4 tbsp tahini and 1/2 bunch parsley or add the tahini and roughly chopped parsley to the pan and blend with a hand blender until smooth.
5. Season to taste and serve with chopped vegetables and pitta bread.