Nutritionist Karen Newby has compiled 60 simple recipes to combat and minimise the most commonly reported symptoms of menopause. Packed with nutrition but bursting with flavour, these meals are ideal for time-poor menopausal women.

There is so much going on at menopause. Not only are there the physical and emotional changes but also the question of what am I going to eat? Thinking about what to cook every day can be, quite frankly, exhausting. These simple and nutritious recipes recipes are designed to tackle the most commonly reported symptoms of menopause.

Are you feeling?

Achy: recipes include Salmon Traybake with Tarragon Pesto and the ‘Stop Feeling 100’ Joint Rejuvenation Smoothie

Exhausted: One-pot Cod and Coconut Curry and High Protein Turmeric Granola

Fat, especially around the middle: Grilled Prawns with Sweetcorn 'Polenta' and No-Broth Ramen

Forgetful: Mushroom Mapo Tofu and Spatchcock Chicken with Harissa Butter

Hot!: Cauliflower Steaks with Basil & Brazil Nut Pesto and 'Put Out The Fire' Green Juice

Irritable: 3 p.m. Slump Flapjacks and Turkish Eggs

Overwhelmed and anxious: Shepherdess Pie with a Tahini Crust and Lemon Chicken Tagine

Sleep-deprived: Vietnamese Noodle Salad and Cherry Chia Pudding

This book is the modern perimenopausal and menopausal woman’s go-to resource for understanding how food can be a healing force to restore vitality.

Each chapter includes a ‘menu’ listing the recipes at the beginning, making the book easy to navigate, and for each symptom, Karen lists her ‘hero ingredients’ that will help to alleviate the most commonly reported symptoms of perimenopausal and menopausal women. Specifically designed for time-poor women who are also juggling careers, family and caring responsibilities, the book is packed with delicious recipes including traybakes, on-the-go lunches and snacks and one-pot wonders to cut down on the time spent washing dishes.

Karen Newby is a nutritional therapist with over 15 years’ clinical experience. She holds a BSc in Nutritional Medicine and is registered with BANT and CNHC. She runs a specialist menopause clinic and hosts regular retreats, corporate talks and workshops on the subject. She has helped countless women on their road to midlife vitality. Her approach is highly practical, realistic and achievable with a focus on small shifts that can make the biggest changes. Her aim is to equip women with the tools they need to deal with menopause in our turbo-charged, modern day world. She is the author of The Natural Menopause Method and The Natural Menopause Method Cookbook (Pavilion).