Why This Supports Menopause & Hormones

• During the menopausal transition, declining oestrogen is associated with increased insulin resistance, greater central fat deposition and shifts in lipid metabolism. Stabilising blood glucose and preserving lean mass become particularly important.
• Chickpeas provide fibre and plant protein, slowing carbohydrate absorption and reducing postprandial glucose spikes. Improved glycaemic control helps reduce cortisol volatility, which can exacerbate hot flushes, sleep disturbance and abdominal fat gain.
• Sweet potato offers slow-digesting carbohydrate along with carotenoids that provide antioxidant protection — relevant as oxidative stress tends to rise post-menopause.
• Eggs contribute high-quality complete protein, supporting muscle preservation at a stage when anabolic signalling declines. They also provide choline, essential for liver function and lipid metabolism — particularly relevant as cardiovascular risk rises after menopause.
• Spinach provides magnesium, which supports nervous system regulation and sleep quality, and folate, which plays a role in methylation and hormone metabolism.
• Tomatoes deliver lycopene, associated with reduced cardiovascular risk — increasingly important as oestrogen’s vascular protection declines.
• This version now supports blood sugar regulation, muscle preservation, cardiovascular health and hormone metabolism in one structured meal.

Ingredients (Serves 4)

1 tbsp olive oil
1 onion, finely chopped
2 garlic cloves, crushed
1 tsp smoked paprika
1 tsp ground cumin
1 medium sweet potato, diced small
2 tins chickpeas, drained
400g chopped tomatoes
4 eggs
2 large handfuls spinach
Chilli flakes (optional)
Sea salt and black pepper

Method

Heat olive oil in a wide, deep pan. Soften the onion over medium heat for 5–7 minutes until translucent.

Add garlic and spices and cook for 1 minute until fragrant.

Stir in the diced sweet potato and chopped tomatoes. Simmer for 10–12 minutes, partially covered, until the sweet potato is just tender.

Add the chickpeas and cook for a further 5 minutes, allowing the sauce to thicken slightly.

Stir in the spinach until wilted.

Make four small wells in the mixture and crack an egg into each one. Cover the pan and cook gently for 5–8 minutes, until the whites are set but the yolks remain slightly soft (or to your preferred doneness).

Season and serve immediately.