My Peri-friendly Protein Choc Brownies

A one bowl, wholesome, satiating snack with black beans and tahini, that's also gluten and dairy free!

Hello everyone! Well, it looks like I’m on the protein train, and we are NOT going to talk about cottage cheese! (I feel like it’s all I hear about at the moment, lol). Don’t get me wrong, I still love and enjoy my pasta and vino. But like so many others, as I approach my “Second Spring” (the much talked about peri-menopause phase), I’m making a more conscious effort to support my mind, body and emotional health. And it feels good!

I’ve been a long time advocate for eating whole, unprocessed foods that are sourced as locally as possible, and cooked at home. And during different phases of life, I’ll hone in more specifically on what my body needs to ride that wave (with its various hormonal, physical, mental and emotional ebbs and flows) with as much support and grace as I can.

I remember how powerful this approach was during pregnancy and especially post-partum. Informed by Chinese tradition and Arurveda, I prioritised warming, soft, easily digestible foods that nourished body my body through its intense transformation. Food isn’t the only factor in healing of course, but I think I’m better for it today.

So now, as I gently move towards the next phase of my life, I’m looking at my wholefoods diet with new curiosity about how I can support myself with continued deliciousness and nourishment. I’m focusing more on whole foods rich in protein, healthy fats, and fibre and steady, satiating meals.

You will likely already be familiar with the benefits of protein during perimenopause because it helps:

• Preserve muscle mass, which naturally declines with age and hormonal shifts

• Support metabolism, aiding fat loss and energy balance

• Stabilise blood sugar, reducing mood swings and cravings

• Promote satiety, helping you feel full longer

• Aid in hormone and neurotransmitter production, supporting mood, sleep and cognitive function

• Support bone health, alongside calcium and vitamin D

Most experts I’ve spoken to suggest ideally 20-30g protein per meal during this time to counteract the effects of falling oestrogen. But in my experience, it really takes some thought and planning to clock up this amount! If you’re keen on me sharing some of my go-to protein-rich meals, do let me know!

To curb some of my cravings, I came up with these Peri-friendly Protein-rich Choc Brownies. They’re actually an evolution from my very popular Breastfeeding Brownies, but with more of a focus on protein this time. They are still one bowl, gluten free, dairy free and refined sugar free. Each square serve has 6 grams of protein!

Now if 6g protein was the goal for a snack, then one could just have an egg. So these brownies are the snack that I have when I actually want something sweet and satisfying (but not overly processed like some of the various bars and chocolate out there!).

What makes them good (especially for perimenopause)?

• Plant + animal protein for muscle and energy

• Healthy fats and minerals for hormones and bones

• Cacao for mood, magnesium and antioxidants

I like to enrich them with a dollop of greek yoghurt (extra protein!) and drizzle of honey/maple, or a smear of wholefoods chocolate hazelnut spread on top!

Here is the recipe, enjoy.

Peri-friendly Protein Choc Brownies

Makes 16 squares