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This is a recipe that I experimented with, and I love the final results! It is super creamy and makes a wonderful replacement compared to regular cream cheese. If you are lactose intolerant, this also makes a great replacement but still retains good flavor and creamy texture.

Regular cream cheese has high saturated fat and limited nutrients. With this creamy cashew hemp cream cheese, you get the heart healthy benefits of cashews which can help lower LDL (bad cholesterol)  

Makes 3/4 cup

Ingredients:

3/4 cup raw cashews
(Soaked in hot water, for 1 hour then drained)
3/4 cup of hemp hearts
1 & 1/2 teaspoons of lactic acid
1 & 1/2 tablespoons of light tasting olive oil or refined coconut oil (no coconut taste)
1/4 teaspoon of salt and up to 1/2 teaspoon to taste
1/4 cup of water plus additional 2 tablespoons if needed
1 teaspoon of lemon juice
1/2 teaspoon of apple cider vinegar
1/2 tablespoon of nutritional yeast
1/2 teaspoon of onion or garlic powder

Directions:
To a high-speed blender, add water first then everything else. Pulse the mixture until somewhat creamy. The texture should me somewhat smooth.

Place into an air-tight container and put in the fridge. The flavor is more concentrated the next day.  This will keep for 5-7 days and can be frozen for up to 1 month.


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​Hot flashes, bloating, fatigue, and mood swings—sound familiar? You may only have some of these symptoms or may have all, but all of these symptoms can be from hormones that shift in midlife.

​These symptoms often worsen with dehydration. Water plays a surprisingly powerful role in supporting hormonal balance, circulation, and temperature regulation.
By adding nutrient-rich ingredients to your water, you can create simple, delicious infusions that help your body feel more grounded, cool, and balanced throughout the day.

​Dehydration can stress your adrenal glands, raise cortisol (stress hormone) levels, and worsen hot flashes. When you’re hydrated, your body can better regulate your body temperature, transport nutrients, and maintain a calmer, more balanced state.

Berry Basil Balance Water

​½ cup mixed berries

4–5 basil leaves

1 quart filtered water

Chill overnight for a lightly sweet flavor

Lemon Chia Hormone Helper

​1 lemon, sliced

1 tbsp chia seeds

1 quart water

Shake before sipping—great for gentle digestion and sustained hydration.

Lavendar Calm Fusion

​½ tsp dried lavender or 2 sprigs fresh

1 sliced pear

1 quart water

Ideal in the evening for cooling and relaxation.

​Hydration isn’t just about drinking more water—it’s about creating rituals that support your energy, mood, and hormonal balance. Start with one infused water each day and notice how your body feels more refreshed and centered.

​Do you often feel sluggish or foggy during the day? You’re not alone. Many women over 40 experience dips in energy and focus as hormones shift and hydration needs change. 
While the first instinct might be to grab another cup of coffee, there’s a gentler (and more effective) way to feel revitalized: infused water.

​Infused waters hydrate your body while delivering a burst of natural flavor and energy-boosting nutrients—without caffeine or added sugar.

​Even mild dehydration can make you feel tired, affect concentration, and slow digestion. Proper hydration supports your metabolism, helps maintain steady blood sugar, and keeps your brain alert. Think of water as your body’s “charging cable.”

Ingredients:

​4–5 slices fresh ginger

1 lemon, sliced

1 quart water

Enjoy warm or chilled to jump-start your day.

Ingredients:

​1 orange, sliced

1 sprig rosemary

1 quart water

Perfect mid-morning pick-me-up when energy dips.

Ingredients:

​½ cucumber, sliced

1 lime, sliced

Pinch of sea salt for electrolytes

Hydrate post-workout or after long afternoons.

Chef’s Tip:

Prep a few jars in advance and refrigerate them overnight for fuller flavor.
Rotate ingredients based on the season—ginger and citrus in cooler months, cucumber and mint in summer.

If you loved these infused water ideas, you’ll love what I share next!
Join my list and I’ll send you simple ways to boost energy and focus naturally.

As women it becomes vital as we move through our 40s and beyond, hydration becomes more than a wellness buzzword—it’s a true act of self-care. 
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Our skin’s natural oil and moisture balance starts to shift due to hormonal changes, making us more prone to dryness, dullness, and fine lines. But before reaching for another pricey serum, (although I do use, I do it on a budget, lol ) consider this: glowing skin really begins from the inside out.

One of the simplest and most refreshing ways to nourish your skin is through infused water. These light, flavorful blends support hydration while delivering antioxidants, vitamins, and minerals that keep your skin supple and radiant. (Make sure you are using filtered or spring water as you don't want additional toxins in the body.)

​Dehydration doesn’t just make you feel sluggish—it shows up on your skin as tightness, flakiness, or loss of elasticity. Water supports circulation, flushes out toxins, and transports nutrients to skin cells. When you’re hydrated, your skin reflects that healthy balance with a natural, youthful glow.

​​Cucumber: Hydrating and soothing, helps reduce puffiness.

​Lemon: Packed with vitamin C for collagen production.

​Mint: Refreshes the senses and supports digestion.

​Berries: Rich in antioxidants that fight skin-aging free radicals.

Ingredients:

​½ cucumber, thinly sliced

6–8 fresh mint leaves

1 quart filtered water

Chill for 2–4 hours before sipping.

Ingredients:

½ cup mixed berries (strawberries, raspberries, blueberries)

1 lemon, sliced

1 quart water
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Steep overnight for a richer color and flavor.

Ingredients:

​1 orange and ½ grapefruit, sliced

1 sprig fresh rosemary (optional)

1 quart water

Enjoy first thing in the morning to rehydrate after sleep.

​Make infused waters part of your daily rhythm—sip throughout the day or pair them with your meals. You’ll not only support your skin but feel more energized and refreshed from within.

Ready to take your glow game up a notch? Join my insider list for exclusive wellness recipes, chef tips, and updates on upcoming virtual cooking classes for women 40+. You’ll also get my free "Anti Inflammatory Guide" to kickstart your journey.

This soup is all about fall comfort food. Simple & delicious. To get the creamy texture, I blended this up in my Vitamix, but a regular blender will do by just blending it longer. Also, if you don't care about your soup being a little bit more rustic, you can simply use an immersion blender. 
Don't be put off with using a whole head of garlic as it mellows out when roasted but gives good flavor to this simple soup. 
Lastly, you can use plant-based milk to be added to this pureed soup, but for a slightly creamier texture, I used soaked cashews.  The garnishing of the roasted chickpeas and herbed parsley oil is optional, but it does create a beautiful presentation and adds another layer of flavor. ​

This is a delicious recipe using moong beans. I find the best value purchasing these beans at my local Indian market.
​ I wanted to give this pancake a Latin flavor, so I added fresh shredded yucca and spices which also give good flavor and a crispier edge.
​If you prefer you can just make it strictly with the bean batter. Feel free to get creative with your vegetables to this savory pancake to suit your preference. 

1 cup of spilt yellow moong dal beans (soaked for at least 1 hour and up to 4 hours
1 cup of grated raw mashed yucca (cassava)]
2-3 cloves of minced garlic
1/2 small red onion or white onion, finely chopped
1/2 teaspoon of cumin
1/4 teaspoon of Spanish smoked paprika
1 small jalapeno pepper, finely chopped
1-2 tablespoon of chopped cilantro
1/4 teaspoon of baking powder (optional for lightness)
1/2 teaspoon of ground turmeric (optional, but adds nice color)
Salt & pepper to taste
Olive oil for pan frying​

Prep the Moong Dal and soak in water for 1 hour and up to 4 hours . Drain.

Add the soaked beans into a blender and add the minced garlic. with a splash of water until it becomes thick and gritty almost like pancake batter.

Stir in the shredded yucca, vegetables and spices. Batter will be thick.
Preheat a nonstick skillet or cast-iron skillet on medium heat.
Add 1-2 tablespoons of olive oil for each pancake.

​Using a ladle, spoon into the pan and pan fry for 4-5 minutes on each side until golden and crisp. Serve immediately.
Serving Ideas:
Dip: Serve with a garlicky avocado crema, or lime yogurt 
Serve with fresh salsa

This recipe is a fun and delicious take from traditional burgers. The heart healthy beets add wonderful flavor and color. There is optional flavor boosters but you can simply leave out but they really do enhance the flavor of these plant-based burgers. Enjoy!

Ingredients:
(Base)
1 cup of cooked lentils (brown or green-not mushy)
¾ cup of shredded beets
½ cup of cooked brown rice (or quinoa)
½ small onion, finely chopped
2 garlic cloves minced
2 tablespoons of tomato paste
1 tablespoon of soy sauce (you can also use reduced sodium)
1 teaspoon of of miso paste (white or red)
1 tablespoon of olive oil
½ teaspoon of smoked paprika
½ teaspoon of of black pepper
½ teaspoon of sea salt or to taste 
¼ cup of dried shitake mushroom powder

(Binder)
¼ cup of quick oats
1 tablespoon of flaxseed powder or chia seeds
2 ½ tablespoons of water

(Optional Flavor boosters)
1 teaspoon of cocoa powder
1 teaspoon of liquid smoke
Directions:

Make your flax or chia seed egg by combining with the water in a bowl. (Set aside and let it thicken in 5-10 minutes.

Saute aromatics. In a skillet, heat a little olive oil and saute the onion for 3-4 minutes.
Add the minced garlic and cook for another minute. Set aside.

Build the burger mix by putting all of the remaining ingredients inside a bowl, (or use a food processor) including the sauteed garlic onion mixture including the chia or flax egg.

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Let the mixture chill in the fridge for 15-20 mins.

Shape into 4 thick patties. ​

​Bake at 375 for 25-30 minutes. (Flip halfway through) If using an air-fryer reduce to 350F. (Cooking time may only be 15 minutes.)

Affordable, fast-cooking, and endlessly adaptable, lentils are a powerhouse food for women seeking vibrant health in their 40s and beyond. Not only are they super healthy, but they can be cooked in endless ways such as in Indian Dahl or used as a half replacement option in ground meat and you can make a twist on traditional hummus by subbing chickpeas with one of these colorful options such as red lentils. The possibilities are endless! 

​Fiber Champion: Supports gut health, cholesterol management, and hormone detoxification.

Iron & Folate Boost: Essential for energy and red blood cell production.

Low-Glycemic & Satisfying: Keeps you full and your blood sugar steady.

​Make a warming lentil soup with plenty of veggies.

​Toss into a Mediterranean salad with lemon and olive oil.

​Use as a meaty base for tacos or shepherd’s pie.

This is a wonderful recipe if you want to incorporate more plant-based protein into your diet. Although some of the ingredients may seem extensive, you can also leave out some of the optional flavor boosters but they do make a difference. Comment below if you make. I would love to know your results!

Hormone Helper:  Rich in phytoestrogens that can gently support fluctuating estrogen levels.

Blood Sugar Balance: Their high fiber and protein slow glucose release, helping prevent energy crashes.

Heart & Bone Health: Packed with folate, magnesium, and calcium for cardiovascular and bone strength.

​Add to salads or grain bowls for an easy protein boost.

Roast with spices for a crunchy snack.

Mash for a creamy, dairy-free “tuna” salad alternative

Forget about buying hummus from your local grocery store. This homemade version of hummus is so much better than store bought. This recipe kicks up ordinary hummus by added roasted garlic. Great served with fresh veggies, or as a vegetarian sandwich on whole grain bread of your choice. Follow and make your own here. 

You can also learn how to make it super creamy by following my recipe video demo here.

​Enjoy! Let me know if you made either version in the comments!

Collard greens are delicious when cooked right. Here is my recipe on how to cook these in a healthy way without a fatty pork ham hock and its cooked vegetarian style with lots of flavor! Purchase good quality local or organic greens, if possible, for the best outcome. 

Ingredients:

2 lbs. fresh collard greens, cleaned and sliced thinly
2 tablespoons of extra virgin olive oil
1 medium onion, finely chopped
3 garlic cloves, minced
1 tablespoon of Spanish smoked paprika
4 cups of vegetable broth or garlic broth (you can also use reduced sodium also to control the salt content.)
2 tablespoons of coconut sugar
1 tsp red pepper flakes (adjust to taste)
1 tablespoon of liquid smoke
2 tbsp raw apple cider vinegar (or to taste)
Pickled jalapenos or other pickled peppers of your choice
Salt and pepper to taste

Directions:
In a large pot, add the olive oil over medium heat. Swirl the pan to coat.
Add onions and garlic to the pot, sautéing until softened. Add the smoked paprika and stir another minute to coat and it becomes fragrant. 
Stir in the sliced collard greens, cooking for 2–3 minutes to wilt them slightly.
Pour in the broth, coconut sugar, red pepper flakes, and liquid smoke.
Reduce heat to low, cover, and simmer for 45 minutes to an hour, stirring occasionally or until tender. (If the greens are still not tender, you can sprinkle a half a teaspoon of baking soda to soften) 
Add apple cider vinegar in the last 5 minutes of cooking for a tangy kick and pickled peppers if using.
Season with salt and pepper to taste to adjust if needed. Serve.