The Plant-Based Perimenopause Kitchen

On every recipe

• A full-page photo. The finished dish opposite the recipe, so you know what you're aiming for.
• Five numbers per serving. Calories, protein, fiber, calcium and sodium, calculated from USDA FoodData Central for the exact amounts listed.
• One serving that scales. Doubles or quadruples easily, so the numbers stay true whether you cook for one or four.
• An allergen line for soy, wheat or gluten, peanuts, tree nuts and sesame. 27 recipes contain none of them.

Also in the book

• ·11 breakfasts, 15 lunches, 19 dinners and 13 snacks — no meat, fish, eggs, dairy or honey
• ·Every lunch and dinner has 23 to 39 g of protein; breakfasts have 18 to 32
• ·Soy and hot flashes, read honestly: what the best-known vegan diet trial found, what it can't show, and what The Menopause Society says
• ·Four nutrients to plan for: vitamin B12, calcium, iron and vitamin D, with tables of plant protein, plant milks and calcium
• ·A sample week with daily totals, a recipe finder, and swaps for soy-free, gluten-free, nut-free and sesame-free cooking

Recipe numbers for tofu use USDA firm tofu prepared with calcium sulfate (~17 g protein and ~683 mg calcium per 100 g). Store brands often have 9–13 g protein and 80–280 mg calcium.

Questions