Red rice is rich in antioxidants, fibre and essential minerals, supporting heart health, digestion and blood sugar control. SERVES 4-6 PREP 10 mins COOK 20 mins EASY V 50g flaked almonds2 tbsp ras el

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Pearl barley creates robust, nutty texture and, while it takes longer to cook than rice, it’s worth the effort. Dairy adds richness – we’ve gone for a triple hit with brown butter, mascarpone and goat

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What we eat is the biggest lever we have to pull when it comes to reducing menopausal symptoms. A higher intake of ultra-processed foods has been shown to be associated with higher menopausal symptom

Nutritionist Karen Newby’s latest book is designed to ...