Recipe Library
NOURISHING MEALS FOR EVERYDAY WELLBEING
Delicious Recipes to Support You Through Midlife
Eating well doesn’t have to be complicated. This collection of simple, nourishing recipes from the Simply Nourish newsletter gives you tasty, midlife-friendly meals all in one place. Each dish is designed to help you feel energised, balanced, and supported — one meal at a time.
Overnight Oats
This simple, balanced recipe supports energy, gut health, and bone strength. It's high in protein and fiber to keep you full longer.
Ingredients:
½ cup rolled oats
1 tablespoon chia seeds
1 tablespoon vanilla protein powder (optional)
¼ teaspoon cinnamon
½ cup Greek yoghurt (natural, unsweetened)
½ cup milk (any sort)
½ teaspoon vanilla extract (optional)
1 tablespoon sunflower and/or pumpkin seeds
Fruit for topping (eg, berries, banana, kiwifruit)
Instructions:
In a jar/bowl with a lid, simply mix all dry ingredients, then add the wet ingredients and mix well. Cover, chill overnight (or 3+ hours). Serve with seeds and fruit toppings.
Nutrition Snapshot (per serve):
Calories: 425 | Protein: 30 g (depending on protein powder choice) | Carbohydrates: 44 g | Fat: 12 g | Fibre: 10 g
Mediterranean Salad
Mediterranean food is absolutely fantastic because of its emphasis on using whole, plant-based foods like vegetables, fruits, and whole grains, along with heart-healthy fats from olive oil, nuts, and fish.
This recipe uses all of these ingredients but you can certainly change it up to suit your taste by adding a different protein, eg salmon or chicken, using olives and adding different grains or legumes. So many wonderful options out there.
Ingredients:
½ cup Brown rice (optional add Quinoa as well), cooked
¼ cup sundried tomatoes (use some of the oil from the jar), diced
½ red onion, finely chopped
120g (⅓ tin) four bean mix (or beans of choice)
½ cup cherry tomatoes, cut in half
½ cup capsicums
Tuna, small tin
25g feta cheese
½ avocado, diced
Instructions:
Prepare rice according to directions. Combine all the ingredients in a bowl and serve. You can add a splash of olive oil if desired. Storage - Keep in covered in the fridge for up to three days
Watch the recipe come to life in my latest YouTube video here
Nutrition Snapshot (whole salad):
Calories: 771 | Carbohydrates: 103 g | Protein: 40g | Fat: 21g | Fibre: 13g
Festive Dark Chocolate Gut-Loving Slice
This easy, no-bake slice is the perfect way to enjoy a guilt-free treat this festive season. It uses dark chocolate and nutrient-rich seeds to create a delicious bark that supports your energy and manages those holiday sweet cravings.
Serves 10–12 | Takes 15 minutes + chilling time | Refined-sugar minimal
Why it’s gut + menopause friendly:
High-polyphenol chocolate + fibre-rich nuts + seeds + natural antioxidants = a fabulous combo for digestion, energy, blood sugar support, and reducing sweet cravings.
Ingredients:
200g dark chocolate (70–85% cocoa), chopped
¼ cup pistachios, roughly chopped
¼ cup almonds or walnuts, roughly chopped
¼ cup dried cranberries (NZ brands like Ceres, Countdown, FreshLife)
2 Tbsp Pumpkin Seeds
1–2 Tbsp freeze-dried raspberries (optional but festive!)
1 tsp orange zest (optional but delicious)
Pinch of flaky sea salt
Instructions:
1. Melt the chopped chocolate slowly over a pot of simmering water (double-boiler style) or in the microwave in 20–30 second bursts, stirring well between each.
2. Toss together the nuts, seeds, cranberries, raspberries, and orange zest for your topping mix.
3. Line a baking tray with baking paper. Pour the melted chocolate onto the tray and spread into a thin layer (4–5mm thick).
4. Scatter your topping mix evenly over the chocolate immediately. Finish with a pinch of flaky sea salt.
5. Chill in the refrigerator for 30–45 minutes until firm.
6. Use your hands or a knife to break the bark into serving shards.
Nutrition Snapshot (Total per Recipe):
Calories: 1,812kcal | Carbohydrates: 145g | Protein: 35g | Fat: 127g | Fibre: 34g | Magnesium: 520 mg | Iron: 28 mg
Watch the recipe come to life in my latest YouTube video:
Seize the moment to rediscover your wellbeing!
Start your personalised menopause support plan today — let's take the first step together.
Christchurch menopause nutritionist, accredited and qualified educator, and specialist coach supporting women to feel and be their best through midlife with personalised nutrition and lifestyle guidance.
Email: brenda@simplynourish.co.nz
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