October marks Menopause Awareness Month, a time to open the conversation about a stage of life that touches every woman, yet is too often met with silence. Across the UK, experts and brands alike are working to reshape how we talk about menopause - not as a medical condition to be managed, but as a natural transition to be understood, supported and embraced.
Among those voices is Dr Federica Amati PhD MPH MSc RNutr, author, speaker and Head Nutritionist at ZOE, who believes that empowerment during menopause begins with awareness.
“This is a time to tune in, not check out,” says Dr Amati. “Menopause invites us to listen to our bodies - to nourish them, rest them and prepare them for comfort in every sense.”
As oestrogen levels shift, women may notice changes in energy, mood and even how their body responds to food. Dr Amati emphasises the importance of eating in a way that supports this new hormonal landscape.
“Focusing on whole foods, fibre, good fats and colourful vegetables can make a real difference,” she explains. “Nutrition helps regulate inflammation, support metabolism and stabilise energy. It’s one of the most accessible ways to care for yourself through menopause.”
Roman Ribollita With Barley
INGREDIENTS
– 3 tablespoons olive oil
– 1 onion, finely chopped
– 2 celery sticks, finely chopped
– 2 carrots peeled and finely chopped
– 1 leek, finely chopped
– 3 garlic cloves, crushed
– 1 teaspoon dried wild oregano
– pinch of chilli flakes
– Parmesan rind, plus 2 tablespoons grated parmesan
– 400g can chopped tomatoes
– 100g pearl barley
– 750ml vegetable stock
– 300g cavolo nero
– 400g barlotti brans, canned and drained, or cooked from dried beans
– extra virgin olive oil, for drizzling
– salt and pepper
METHOD
In a large pan, heat the olive oil and cook the onion, celery, carrots and leek over a low heat for about 15 minutes without browning. Stir in the garlic, oregano, chilli and Parmesan rind. Cook for a minute then tip in the canned tomatoes and barley.
Season, stir and cook for 5 minutes before pouring in the stock. Simmer for about 30 minutes or until the barley is just cooked.
In a large pan of salted water, blanch the cavolo nero leaves for a few minutes until just tender. Drain, refresh in cold water and squeeze out any excess water. Roughly chop. Add the cooked cavolo nero to the pan along with the barlotti beans and cook for 5 minutes. Remove about 250ml of the soup and blend, then return it to the pan. At this point, add more stock if required, remove the Parmesan rind and season.
Serve with a good sprinkling of Parmesan and a drizzle of extra virgin olive oil.
