Eat to Thrive During Menopause - Managing Your Symptoms with Nourishing Foods

For the millions of women grappling with perimenopause and menopause, a groundbreaking, science-based cookbook and nutrition program to reduce hot flashes, night sweats, brain fog, and other troubling symptoms through food by a leading naturopathic doctor.
 
In her first book, nutritionist and naturopath Jenn Salib Huber gives the millions of women in perimenopause or menopause a clear path to using research-based information about food choices to alleviate their symptoms. Salib Huber teaches readers to manage the symptoms of menopause—night sweats, brain fog, and more—with foods they have in their kitchens already. She lays out the key ingredients that can support women in midlife and follows it with recipes to equip them in the kitchen. The recipes include the five key ingredients to help them thrive: Powerful soy and phytoestrogens, protein, calcium, omega3 fats, and fiber. These ingredients are the featured players in such mouthwatering recipes as Ginger Squash Red Lentil Soup (good for protein and fiber), Slow-Cooked Tikka Masala (filled with vital soy and phytoestrogens), Spinach and Mozzarella Pita Pizza (a great source of calcium), and even No Bake Peanut Butter Chocolate Tofu Pie for dessert (for fiber and omega 3s). Eat to Thrive During Menopause shows how nutrition for menopause health can be not only nourishing and satisfying, but healing and restorative too.

  
 

List of contents

Preface
Introduction
PART 1
Midlife Mayhem

• We All Go Through Menopause
• Our Changing Hormone Soup
• Ages and Stages of Midlife: The Menopause Transition 

PART 2
What to Expect When You’re Not Expecting Perimenopause

• Hot Flashes, Night Sweats, and Heart Palpitations
• Sleep Changes
• Mood Changes
• Period Changes
• Muscle and Joint Pain
• Cognitive Health
• Body Changes
• Genitourinary Health
• Heart Health
• Bone Health

PART 3
The Foundations of a Nourished Menopause

• The Basics of Building a Nutrition Capsule Wardrobe
• Key Ingredient: Soy and Phytoestrogens
• Key Ingredient: Protein
• Key Ingredient: Fiber
• Key Ingredient: Calcium
• Key Ingredient: Omega-3 Fatty Acids

PART 4
The Recipes
Breakfast All Day

• Key Lime Overnight Oats
• Carrot Cake Overnight Oats
• Tiramisu Overnight Oats
• Baked Chocolate Chip Oatmeal
• Whipped Cottage Cheese Parfait
• Very Berry Chia Jam
• Pumpkin Smoothie Bowl
• Savory Sweet Potato Egg Bites
• Tofu Scramble

Nourishing Soups and Stews

• Thai Lentil and Sweet Potato Soup
• Pea Soup with Feta and Mint | Ginger Squash
• Red Lentil Soup
• Tortilla Soup
• Mushroom Lentil Stew
• Savory Sweet Potato, Chickpea, and Peanut Stew

Midlife Mains

• Spinach and Mozzarella Pita Pizza
• Lentil Salad with Roasted Carrots and Mushrooms
• Rustic Red Lentil Marinara Sauce
• Cilantro-Lime Chicken Tacos 
• Saucy Slow-Cooked Tikka Masala
• Potato Chickpea Curry
• Sweet Potato and Black Bean Power Bowl
• Spicy Black Bean Burgers
• Sheet-Pan Pistachio-Crusted Fish and Roasted Potatoes
• Sweet Potato Salmon Cakes
• Fresh and Crispy Tofu Rice Bowl
• Marinated Tofu and Soba Noodles with Bok Choy

Salads and Small Plates

• Lemon Lovers Creamy Kale Salad with Roasted Chickpeas
• Warm and Tangy Winter Kale Salad
• Tofu Broccoli Salad with Kimchi Miso Dressing
• Smashed Chickpea Salad
• Cilantro Black Bean Salad
• Easy Edamame, Dill, and Quinoa Salad
• Tuna Salad with Cranberry
• So Easy Soba Noodle Salad
• Beet and Pomegranate Couscous
• Roasted Vegetables with Tangy Miso Dressing

Sweets and Snacks

• Crunchy Miso Snack and Salad Topper
• Rich and Creamy Hummus
• White Bean and Pesto Dip
• Miso Flax Crackers
• Choco-Flax Balls
• Cranberry Energy Balls
• Blueberry Lemon Flax Muffins
• Pumpkin Flax Muffins
• Banana Flax Muffins 
• Chia Seed Pudding
• Tofu Pudding
• Creamy Rice Pudding with Ginger and Vanilla
• No-Bake Peanut Butter Chocolate Tofu Pie

Cooling and Comforting Drinks

• Blueberry Banana Tofu Smoothie
• Chocolate and Chill Smoothie
• Golden Soy Latte
• Cranberry Mocktail Festive Spritzer
• Citrus and Honey Summer Spritzer

Endnotes
Resources
Acknowledgments
Index

About the author

Jenn Salib Huber is a Canadian Registered Dietitian, Naturopath Doctor, and Intuitive Eating Counselor, and she’s on a mission to help women thrive in midlife. A leading voice in the non-diet space for women in midlife, she helps women navigate the physical and emotional changes of menopause. Salib Huber connects with readers on the Midlife Feast podcast. Find her at menopausenutritionist.ca and follow her on Instagram and YouTube @menopause.nutritionist.
 

Summary

For the millions of women grappling with perimenopause and menopause, a groundbreaking, science-based cookbook and nutrition program to reduce hot flashes, night sweats, brain fog, and other troubling symptoms through food by a leading naturopathic doctor.
 
In her first book, nutritionist and naturopath Jenn Salib Huber gives the millions of women in perimenopause or menopause a clear path to using research-based information about food choices to alleviate their symptoms. Salib Huber teaches readers to manage the symptoms of menopause—night sweats, brain fog, and more—with foods they have in their kitchens already. She lays out the key ingredients that can support women in midlife and follows it with recipes to equip them in the kitchen. The recipes include the five key ingredients to help them thrive: Powerful soy and phytoestrogens, protein, calcium, omega3 fats, and fiber. These ingredients are the featured players in such mouthwatering recipes as Ginger Squash Red Lentil Soup (good for protein and fiber), Slow-Cooked Tikka Masala (filled with vital soy and phytoestrogens), Spinach and Mozzarella Pita Pizza (a great source of calcium), and even No Bake Peanut Butter Chocolate Tofu Pie for dessert (for fiber and omega 3s). Eat to Thrive During Menopause shows how nutrition for menopause health can be not only nourishing and satisfying, but healing and restorative too.

  
 

Product details

• Authors: Jenn Salib Huber, Jenn Salib Huber, Jenn Salib Huber
• Publisher: Workman
• Languages: English
• Product format: Hardback
• Release: 21.10.2025
• EAN: 9781523528257
• ISBN: 978-1-5235-2825-7
• No. of pages: 272
• Dimensions: 178 mm x 229 mm x 24 mm
• Illustrations: 50 photos
• Subjects: Guides > Food & drink > Healthy cuisine, light cuisine; COOKING / Health & Healing / General, HEALTH & FITNESS / Women's Health, Health & wholefood cookery, HEALTH & FITNESS / Diet & Nutrition / Nutrition, Dietetics & nutrition, Women's health, Diets & dieting, Women’s health, Dietetics and nutrition, Diets and dieting, nutrition, Health and wholefood cookery, Subject matter intended specifically for women and/or girls