Eggs: The Menopause Superfood You Can’t Afford to Miss

Why Eggs Are a Nutritional Powerhouse

Eggs are often celebrated as one of nature’s most complete foods—and for good reason. They provide high-quality protein, essential for maintaining muscle and supporting metabolism. Rich in vitamins such as B12, which aids energy production and nerve health, and vitamin D, crucial for calcium absorption and bone strength, eggs are a smart choice for anyone looking to support overall wellbeing. They also contain choline, a nutrient vital for brain function and memory. Recent research, including studies published in the British Journal of Nutrition, highlights the significant benefits eggs can offer, particularly during menopause, when nutritional needs shift and supporting bone, muscle, and cognitive health becomes increasingly important.

Menopause Superfood Pancakes: Power Your Day with Protein & Hormone-Friendly Ingredients

Packed with buckwheat, eggs, chia, flax, and antioxidant-rich fruits, these pancakes support muscle, bone, and hormone health—while tasting absolutely delicious.

Ingredients

• 150g buckwheat flour

• 2 large eggs

• 300ml milk (or your plant-based alternative)

• 1 tbsp baking powder

• 1 tbsp honey or maple syrup

• 1 pinch of salt

• Fresh fruits (like blueberries and bananas) for toppings

Superfood Additions:

1. Chia seeds (1 tbsp) – Omega-3s for heart health and hormone support

2. Ground flaxseeds (1 tbsp) – Phytoestrogens to help balance estrogen levels

3. Cinnamon (1 tsp) – Helps stabilise blood sugar, supporting energy and metabolism

4. Greek yogurt topping (optional) – Extra protein and calcium for bones

5. Pumpkin seeds or walnuts (1–2 tbsp) – Zinc, magnesium, and healthy fats for hormones and brain function

6. Berries (extra) – Antioxidants for skin, heart, and cellular health

7. Mix in a handful of grated carrot for added fibre and vitamins—sneaky but tasty!

Kitchen Equipment

• Mixing bowl

• Whisk or fork

• Non-stick frying pan

• Spatula

• Measuring cups and spoons

Method

1. In a mixing bowl, combine the buckwheat flour, baking powder, and salt.

2. In another bowl, whisk together the eggs, milk, and honey until smooth.

3. Gradually pour the wet ingredients into the dry ingredients, stirring until just combined. Avoid over-mixing to keep your pancakes fluffy.

4. Heat a non-stick frying pan over medium heat and lightly grease with oil or butter.

5. Pour about 60 ml of the pancake batter onto the hot pan for each pancake.

6. Cook until bubbles form on the surface, then flip and cook the other side until golden brown. Repeat until all batter is used.

7. Serve warm with fresh fruits, a drizzle of honey or maple syrup, and if you need to make in advance we love these pancake keepers here!

Enjoy the Benefits!

These delicious buckwheat pancakes are not only easy to make but also provide a fantastic mix of nutrients thanks to the eggs and fresh fruits involved. Remember, incorporating eggs into your diet can offer significant health benefits, particularly for women undergoing menopause, as noted in findings from the European Journal of Clinical Nutrition. So gather your ingredients, and enjoy a tasty Pancake Day that fuels both your body and mind!

Why this recipe works for menopause:

• Protein & calcium: Maintain muscle and bone strength

• Omega-3s & healthy fats: Support brain, heart, and hormone balance

• Phytoestrogens: Gentle support for fluctuating estrogen

• Antioxidants & fibre: Reduce inflammation and support digestion