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The Natural Menopause Method Cookbook: The empowering healthy cookbook for wellness and lifestyle choices in midlife
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?
recipes include Salmon Traybake with Tarragon Pesto and the ‘Stop Feeling 100’ Joint Rejuvenation Smoothie
One-pot Cod and Coconut Curry and High Protein Turmeric Granola
Fat, especially around the Grilled Prawns with Sweetcorn 'Polenta' and No-Broth Ramen
Mushroom Mapo Tofu and Spatchcock Chicken with Harissa Butter
Hot!: Cauliflower Steaks with Basil & Brazil Nut Pesto and 'Put Out The Fire' Green Juice
3 p.m. Slump Flapjacks and Turkish Eggs
Overwhelmed and Shepherdess Pie with a Tahini Crust and Lemon Chicken Tagine
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.
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?
recipes include Salmon Traybake with Tarragon Pesto and the ‘Stop Feeling 100’ Joint Rejuvenation Smoothie
One-pot Cod and Coconut Curry and High Protein Turmeric Granola
Fat, especially around the Grilled Prawns with Sweetcorn 'Polenta' and No-Broth Ramen
Mushroom Mapo Tofu and Spatchcock Chicken with Harissa Butter
Hot!: Cauliflower Steaks with Basil & Brazil Nut Pesto and 'Put Out The Fire' Green Juice
3 p.m. Slump Flapjacks and Turkish Eggs
Overwhelmed and Shepherdess Pie with a Tahini Crust and Lemon Chicken Tagine
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.
224 pages, Kindle Edition
Published September 25, 2025
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Displaying 1 - 20 of 20 reviews
November 11, 2023
I did love this book! It has lots of great ideas for an entirely natural approach to menopause, for those of us who are higher risk for HRT, or to compliment HRT, for those lucky enough to be able to use it :-) I have only taken a star off, as I love the gentle approach, but find the chapters on the cleanse phase (a pretty radical fast of caffeine, sugar, processed foods etc.) as anything BUT gentle, lol! I am not going to be doing a 2 week detox, but I am going to be using the principles to cut down on sugar and processed foods and use some of the targeted nutrition to deal with specific issues, such as hot flushes. I personally have found Self-help CBT really very helpful, which this book also touches on too. Finally, it is also completely BEAUTIFUL! It is such a joy to read and own, with a beautiful, calming colour scheme, fantastic illustrations and a pretty page layout. Definitely get the hard-backed, real life copy. It is joyous. It is staying on my shelf and I have already used it a number of times for reference.
April 10, 2023
Every women should read this. So much information and solutions to help you through menopause. It gives you explanations of what symptoms you may get and how to help reduce your symptoms. She gives you suggestions on what you can eat and what supplements to take. I found this book so interesting and helpful. Quite a lot of the advice overlaps, on what foods and supplements to take, which makes it a bit easier. This book is so important and helps you to understand what your body is going through and just makes everything seem manageable. Looking forward to improving my diet and getting some supplements to help me.
July 18, 2023
Currently trying to learn as much info as I can around this topic & this book was a very informative read. I learnt a few things, but had no need to make any notes as there are easy to digest tables towards the latter part of the book. I particularly enjoyed the quality of the thick paper pages, as well as the illustrations, making for a more enjoyable read. Far from being overly 'busy', the layout was well put together, providing spaces throughout. A book I will most likely refer to again if the 'need' arises.
June 7, 2024
2.5 stars. Read this as a pre to a pre-perimenopause to see what I’d be in for. Some interesting insights. Enjoyed the chapter on the cycle. However when it comes to the nutrition recommendations if you have more than one symptom then like all diets, what’s good for one is bad for another. Pepper seems to pop up as a thumbs up or a thumbs down a lot. So not at all really helpful. Nutrition recommendations aren’t all that different than a lot of what is already the latest nutrition trend of no caffeine, no gluten, no dairy, dark leafy greens, etc. Would have liked more science.
October 16, 2023
3.5 stars
This gives an overview of the biochemical changes leading to menopause give rise to a range of physical and psychological effects, then discuss in detail how certain dietary and lifestyle habits can lessen the unpleasant side of these effects. Essentially, this means finding ways to slow down the drop in oestrogen, and also manage / smooth out blood sugar levels throughout the day.
This book doesn't go into a lot of scientific details but is easy to read and clearly laid out.
I like the way the advice is given at two levels - an easier-to-achieve lifestyle tweak, or a more significant dietary/behaviour change - the ethos of the book is to be gentle to yourself during this time, but nonetheless even small changes can make a difference.
The book contains a detailed list of common menopause symptoms, why they happen and how to manage them with dietary and lifestyle improvements. The advice can seem a bit repetitive as many of the signs and symptoms are related to a few core chemicals / nutrients.
This gives an overview of the biochemical changes leading to menopause give rise to a range of physical and psychological effects, then discuss in detail how certain dietary and lifestyle habits can lessen the unpleasant side of these effects. Essentially, this means finding ways to slow down the drop in oestrogen, and also manage / smooth out blood sugar levels throughout the day.
This book doesn't go into a lot of scientific details but is easy to read and clearly laid out.
I like the way the advice is given at two levels - an easier-to-achieve lifestyle tweak, or a more significant dietary/behaviour change - the ethos of the book is to be gentle to yourself during this time, but nonetheless even small changes can make a difference.
The book contains a detailed list of common menopause symptoms, why they happen and how to manage them with dietary and lifestyle improvements. The advice can seem a bit repetitive as many of the signs and symptoms are related to a few core chemicals / nutrients.
September 28, 2023
I really liked this book. I really expected it to be a wacko type of holistic book, but the author is a nutritionist and really cleared up a lot of questions about what foods go to fix what. I especially liked that there was a very concrete list of symptoms of perimenopause and then she went section by section talking about how to fix those with foods. To be clear, I will not be doing 90% of what was written, but it's nice to see that there is a set list, I am not crazy, and I could fix a lot of it with food and pretty simply.
Read
March 14, 2024It's so strange to me that I know nothing about this major life thing all women go through. I was curious so I decided to read this. I don't know whether this book is helpful to women going through perimenopause/menopause, but I thought it was helpful in understanding some of what's in store for those of us in our 40s/50s and how hormones play a role in our physical and mental well being.
February 12, 2023
Really good, very informative...just wish she could lay out a plan to kick start it all as in.. ideas to eat for today kind of thing as I can never come up with anything with just suggested ingredients.
June 13, 2023
A wealth of information for this difficult time in a woman's life. I learned a lot about phytoestrogens, which I was hoping for. Some things throughout the book are repeated but needed to be. A very handy book!
February 17, 2024
This book is from a British naturopath perspective and though it provides some good tips and lovely illustrations its voice and guidance comes off as judgy and impossible to meet all the lifestyle changes. It’s a should yourself to death guide to menopause.
January 30, 2025
Easy to read and contains useful practical advice on nutrition for health benefits in menopause. Most of it seems sensible and achievable. There's a fair amount of repetition so I skimmed through some parts.
November 7, 2023
Compact and easy-to-follow. Dietary suggestions are given to help alleviate the various symptoms that can come with menopause.
March 29, 2024
Leafy leafy greens!
May 20, 2024
Found this book so useful as it was broken down and explained well.
June 22, 2024
Good, useful suggestions. Good book
January 26, 2023
Pro:
A very pretty and visually appealing book which is easy to read with large, simple infographics and good quality paper. A lot of thought and attention has gone into the design aspect of this book, meaning it is something you would be happy to have on display and refer to regularly.
I liked the emphasis on the importance of self-care, rest and de-stressing. The in-depth information on food and what is helpful/unhelpful, and more importantly why, was very handy. The symptom trouble shooting was also very useful (and heavily highlighted in my case), as it allows the reader to review symptoms as needed and cross-refer to the corresponding food sections for advice & support.
Con:
The majority of chapter 1 focused on periods and tracking. As someone on the mini pill, who does not have a period, this was not of any use and I was surprised that this was not covered sufficiently.
I do not agree with the recommendation for eliminating food groups, unless diagnosed to do so. I believe this is unnecessary and unsustainable. I also do not agree with cleanses as the body naturally detoxes itself of unwanted nasties. To me, cleanses fall under the fad-diet heading and can encourage poor dietary habits.
Overall, a useful companion to the (peri)menopause and a good reference for nutritional based support. We should all initially look towards our own health and changeable habits first, rather than expecting medication to be the easy fix.
A very pretty and visually appealing book which is easy to read with large, simple infographics and good quality paper. A lot of thought and attention has gone into the design aspect of this book, meaning it is something you would be happy to have on display and refer to regularly.
I liked the emphasis on the importance of self-care, rest and de-stressing. The in-depth information on food and what is helpful/unhelpful, and more importantly why, was very handy. The symptom trouble shooting was also very useful (and heavily highlighted in my case), as it allows the reader to review symptoms as needed and cross-refer to the corresponding food sections for advice & support.
Con:
The majority of chapter 1 focused on periods and tracking. As someone on the mini pill, who does not have a period, this was not of any use and I was surprised that this was not covered sufficiently.
I do not agree with the recommendation for eliminating food groups, unless diagnosed to do so. I believe this is unnecessary and unsustainable. I also do not agree with cleanses as the body naturally detoxes itself of unwanted nasties. To me, cleanses fall under the fad-diet heading and can encourage poor dietary habits.
Overall, a useful companion to the (peri)menopause and a good reference for nutritional based support. We should all initially look towards our own health and changeable habits first, rather than expecting medication to be the easy fix.
April 24, 2026
Muy buen libro, con mucha información interesante y muy buenas recetas.
La autora tiene amplio conocimiento de nutrición consciente y saludable, usando los alimentos para ayudar a los distintos síntomas que aparecen a esta edad. Las recetas sin para toda la familia, tuvieron todas muy buena aceptación!
Es un libro que toda mujer debería leer para estar informada sobreblo simple que puede ser compensar a través de la comida y no de los suplementos farmacéuticos.
La autora tiene amplio conocimiento de nutrición consciente y saludable, usando los alimentos para ayudar a los distintos síntomas que aparecen a esta edad. Las recetas sin para toda la familia, tuvieron todas muy buena aceptación!
Es un libro que toda mujer debería leer para estar informada sobreblo simple que puede ser compensar a través de la comida y no de los suplementos farmacéuticos.
April 20, 2023
Brilliant, practical, repetitive in a good way...the reader has brain fog after all. Not heavy going like other books- just the right amount of science for me. Feeling a bit more confident in my approach and reminded of things that re good for me, perimenopausal or not.
September 9, 2023
Basic but helpful
The main takeaway from this book is you should eat healthy and take care of yourself. Its helpful to have the specifics in o e resource, but most of us know what we should be doing and we just need to do it.
The main takeaway from this book is you should eat healthy and take care of yourself. Its helpful to have the specifics in o e resource, but most of us know what we should be doing and we just need to do it.
Did Not Finish
August 6, 2023Readable, but a diet book in disguise. Abandoned it just under halfway.
Displaying 1 - 20 of 20 reviews