Although we all know how important it is to eat a low-fat, low-salt diet full of fresh fruit and vegetables; fresh fish; lean, white meat; plenty of whole grains; and lots of beans, it can be difficult to make the effort. But as you make the menopause transition, it's important to stick to a healthy diet and control portion sizes. The following inspiring recipes make it easy to follow a diet packed with all the menopause "superfoods."

Arugula, Egg and Walnut Salad

4 cups arugula leaves
4 cups cherry tomatoes, halved
1/2 cup coarsely chopped walnuts
8 eggs, hard-cooked, peeled and coarsely chopped

For the dressing:
2 tablespoons of freshly
squeezed orange juice
2 tablespoons of freshly
squeezed lemon juice
1 teaspoon of French mustard
Combine arugula, tomatoes, walnuts and eggs in a salad bowl. Toss gently.
Whisk the combined salad dressing ingredients, drizzle over the salad and serve. Serves 4.

SuperfoodsWalnutsBenefits: Walnuts are packed with omega-3, anti-inflammatory polyphenols that help control cholesterol levels and are a great source of protein. Walnuts are also less likely than other nuts to be sold roasted and salted, so they retain all their goodness.

The science bit: As Professor Robert Vogel of the University of Maryland in Baltimore says, “The protective fat from walnuts actually undoes some of the detrimental effects of a high-saturated-fat diet.”

Salmon Cakes

4 teaspoons unsalted low-fat butter, divided
1/4 cup finely chopped celery
2 tablespoons finely chopped shallots
1 tablespoon minced fresh chives
1 large can salmon, drained (about 14 ounces)
2 tablespoons reduced-fat mayonnaise
1 egg, beaten
1/4 to 1/2 cup whole-wheat bread crumbs
4 cups broccoli florets
Lemon wedges

Melt 1 teaspoon butter in a large nonstick skillet. Add celery, shallots and chives. Sauté over medium heat for 2 minutes or until vegetables are limp. Remove vegetables to a bowl.

Break up the salmon with the bones into small chunks in a bowl. Add mayonnaise and egg and stir in enough bread crumbs to hold the mixture together. Mix gently, but well.

Melt the remaining butter in the vegetable skillet. Shape the salmon mixture into 8 cakes and ease them into the skillet. Sauté 3 to 5 minutes per side or until firm and golden brown. Serve with the lightly steamed broccoli and lemon wedges. Serves 4.

Superfoods

SalmonBenefits: Salmon, and other oily fish such as mackerel, lake trout, sardines and albacore tuna, are high in omega-3 fatty acids. These oils reduce the risk of abnormal heart rhythms (which can result in a fatal heart attack), lower triglyceride levels and slow the growth rate of plaque in the arteries.

The science bit: In 2006, a comprehensive review of published clinical studies by research associates at Tufts-New England Medical Center found that eating more omega-3 reduces the rates of “all-cause mortality, cardiac and sudden death, and possibly stroke.”

BroccoliBenefits: Once you reach the age of 50, your risk of breast cancer increases. Broccoli, which is high in phytonutrients, may have a protective effect. It’s also a great source of folate, which helps fight anemia.

The science bit: In 2006, researchers at Georgetown University in Washington, DC, confirmed that a compound found in broccoli called indole-3-carbinol (I3C) helps detect and repair DNA damage in cells that may otherwise develop into breast or ovarian cancers.

Grilled Vegetables with Tofu and Spinach

1 large eggplant, trimmed
1 large mild onion
1 large summer squash
2 red bell peppers
3 tablespoons olive oil, divided
4 cups baby spinach leaves
2 medium ripe tomatoes, chopped
2 tablespoons chopped fresh basil
2 tablespoon chopped Italian parsley
1 teaspoon crushed dried oregano
2 tablespoons red wine vinegar
Salt and pepper to taste
16 ounces firm, calcium-fortified tofu,
drained and diced

Cut eggplant and onion into 1/2-inch thick slices. Quarter the squash lengthwise. Cut the bell pepper into 1-inch pieces lengthwise. Brush the eggplant, onion, bell pepper and squash lightly with about 1 tablespoon oil. Place in a vegetable basket and grill over hot grill.

Remove onion, bell pepper and squash after 10 minutes or when browned and tender; remove eggplant after 12 minutes or when browned and tender.

Coarsely chop grilled vegetables and place in a bowl. Add the uncooked baby spinach leaves. Add the tomato, basil, Italian parsley, oregano, 2 tablespoons olive oil, vinegar and salt and pepper to taste. Gently stir in tofu. Serves 4.

Superfoods

SoyBenefits: Soy is rich in isoflavones, a group of phytoestrogens (plant-derived compounds) that mimic estrogen within the human body. There are claims that isoflavones can reduce the risk of coronary heart disease, improve mental function and prevent bone loss.

The science bit: Evidence to date suggests soy is not beneficial in the prevention of postmenopausal bone loss, but it may inhibit the progression of atherosclerosis (the Women’s Isoflavone Soy Health Trial will report on its findings and tell us more in 2009). Soy is most promising in the area of cognitive function. In 2006, postmenopausal women treated with soy phytoestrogens showed significant improvement in mental flexibility and planning ability.

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