Hey Reader,

How do you deal with the winter blahs and cold weather? Asking for a friend 😉

My coping strategy a couple of years ago was chocolate chip cookies made with coconut oil.

I thought, "full permission! I'm allowed to eat cookies whenever I want! If I eat the whole batch in 3 days, I'll make more!"

At the same time, I was coping with more than winter blahs and cold temps.

I was stuck in a broken relationship, living between 2 states, and all with a heavier sense of loneliness than I'd ever felt. Chocolate chip cookies to the rescue!

And since they were made with coconut oil and whole grain pastry flour, that made the full permission even easier.

Until I got my annual lab work done that spring.

My cholesterol has always been on the lower side, thanks to family genetics, being active, and generally eating more plants than animals.

But that year, my cholesterol numbers went through the roof - especially total and LDL (lousy) cholesterol.

It's common for cholesterol levels to increase in late perimenopause and the first year after menopause.

Heart health or cardiovascular disease is a big deal for women - especially if you want to live an active life well beyond menopause.

But you don't have to start following menopause-diet food rules!

Keep cardiovascular health simple with the 3 F's strategy:

• Fiber. Don't fuss. Add in food sources whenever possible, especially at breakfast.
• Fats. Focus on unsaturated fats like olive oil, nuts and seeds, and omega-3s from fish, hemp seeds, flax, and chia
• Fitness, without obsession. Some is better than none.

​Read the details in this blog post​

Recipe Share

Mole Nachos

Who doesn't want a classic comfort food loaded with ingredients to support heart health, bone health, AND satisfaction? This recipe is the perfect blend of heart-healthy ingredients like beans, veg, whole grains, and antioxidant-rich chocolate.

In a recent study, Theobromine, a compound found in dark chocolate, was associated with lower biological age (ie, feeling younger). The antioxidant properties of dark chocolate may improve brain function (goodbye brain fog!) and reduce the risk of cardiovascular disease. Sounds like a delicious reason to enjoy these nachos with a chocolate chip cookie on the side!

Here's a recipe video I did for the Midlife Feast online Community:

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Mole Sauce - Inspired by Bad Manners Cookbook

2 ½ cups vegetable broth (low-sodium)

1 can (3-4 oz) of tomato paste

1 ½ TBSP chili powder

½ tsp ground cinnamon

2 tsp ground cumin

1 tsp granulated garlic

2 tsp tamari or dark miso paste

2 oz dark chocolate, chopped (70% or higher)

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In a medium saucepan over medium heat, combine all ingredients. Whisk with a fork or wire whisk until well combined. Bring to a slow boil, then reduce the heat to a simmer for 15 minutes.​
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Nachos

6 corn tortillas, each cut into 8 triangles, spread in a single layer on a sheet pan, and baked for 10 minutes at 375F, or until lightly golden

(or use ½ bag of prepared tortilla chips, your choice of brand)

½ yellow onion, sliced into half moons

2 TBSP olive oil

½ bunch of kale, leaves and stems chopped together

¼ cup salsa, mild to medium depending on spice preference

½ yellow bell pepper, seeded and chopped

½ cup cooked black beans (rinsed from the can)

1 veggie burger patty, chopped

½ cup mozzarella cheese, shredded

¼ cup smoked or aged cheddar cheese, shredded

¼ cup mole sauce (recipe above)

In an 8-9-inch pie pan, layer baked tortilla chips or prepared chips, overlapping the chips slightly. Set aside.

In a medium skillet over medium heat, saute onions until translucent. Add chopped kale. Toss to saute the kale evenly. Remove from heat.

Sprinkle salsa over tortilla chips. Top with chopped bell pepper, black beans, chopped veggie burger patty, and both kinds of cheese.

Bake at 375F for about 12 minutes, until the cheese is melted and golden brown.

Remove from the oven and drizzle mole sauce over the top.

Serve with side salad or fermented vegetables.

What other savory chocolate dishes have you tried?

Hit reply! I'd love to hear about it!

Have a delicious weekend savoring food and your body!

Amanda

PS: Heart health or cardiovascular disease is a big deal for women - especially if you want to live an active life well beyond menopause. Time to cut through the noise of heart-healthy diet information! Keep it simple with my top 3 suggestions for heart-healthy eating....Read the new blog post.

PSS: Link to the chocolate study mentioned above

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