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Plant-based diets with a sufficient amount of soy can reduce hot flashes while also aiding weight loss, according to the Women’s Study for the Alleviation of Vasomotor Symptoms (WAVS) trial. A study published by the North American Menopause Society in the journal Menopause found that a diet intervention is about as effective as hormone replacement therapy for reducing menopausal hot flashes, without the associated health risks. “We do not fully understand yet why this combination works but it seems that these three elements are key—avoiding animal products, reducing fat, and adding a serving of soybeans,” explained lead researcher Neal Barnard, MD, president of the Physicians Committee and adjunct professor at the George Washington University School of Medicine. “Our results mirror the diets of places in the world, like pre-Westernized Japan and modern-day Yucatán Peninsula, where a low-fat, plant-based diet including soybeans is more prevalent and where postmenopausal women experience fewer symptoms.” To conduct the study, researchers recruited 84 postmenopausal women that reported episodes of hot flashes two or more times per day. Participants were randomly assigned into two groups. One group was an intervention group that was on a low-fat vegan diet consuming half a cup of cooked soybeans daily, while the other was a control group with no dietary changes for 12 weeks. After 12 weeks, researchers found that those on a vegan diet had a 88 per cent decrease in moderate to severe hot flashes and had lost an average of eight pounds. This is about the same success rate as hormone replacement therapy (HRT), which is usually 70 to 90 per cent effective against hot flashes. The trial was split into two parts, the first being published in 2021 and the second being published this year. It successfully addressed the point that there may be positive changes seen in menopause relief due to seasonal temperature variations. The first trial, which was conducted during the autumn season raised the question of whether this symptomatic improvement might have been attributed to cooler temperatures. But women who began the study as the weather warmed up in the spring had the same benefit, ruling out the effect of the temperature outside. “These new results suggest that a diet change should be considered as a first-line treatment for troublesome vasomotor symptoms, including night sweats and hot flashes,” explains Dr Barnard. Dr Barnard and the team agree said their results not only support putting diet and lifestyle at the forefront of the conversation with hot flash relief during menopause but also for other common complications such as weight gain and chronic disease implications. “This study demonstrates the effectiveness of a dietary intervention for menopausal symptoms,” Dr Barnard said. “As well, it is precisely the diet that would be expected to reduce the health concerns of many women reaching menopause: an increasing risk of heart disease, breast cancer, and memory problems.” The findings are published in the journal Menopause. Read More What are the symptoms of menopause and how can they be relieved? What’s the link between the menopause and anxiety? Menopause affecting your mental health? Experts reveal what to do What I gained (and lost) by walking 10,000 steps each day for 5 months Raven-Symoné details cosmetic surgeries she had before she turned 18 Nearly half of US adults are interested in taking weight loss prescription drugs

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Sometimes dinnertime is not just about satisfying our hunger. It’s a chance to embark on a culinary adventure from the comfort of our homes. To elevate your dining experience this week, we’ve curated a selection of five diverse and sustainable dinner recipes that celebrate global powerhouses of flavour while keeping an eye on our ecological footprint. Transport yourself to the bustling markets of Morocco with an aromatic vegetarian taigne. Embracing the harvest of the season, this hearty dish brings together the earthiness of butternut squash and carrots with the protein-packed goodness of chickpeas. Topped with a zesty lemon-dill sauce, the baked salmon dish below offers a refreshing twist to your taste buds while delivering a dose of healthy omega-3 fatty acids. A true taste of British comfort, a classic beef and mushroom pie is a hearty masterpiece that showcases locally sourced beef. The recipe also minimises waste and maximises taste, making it an economical choice for families. Capturing the vibrant colours of the Mediterranean, stuffed peppers are a celebration of wholesome and vegetarian goodness. Filled with couscous, chickpeas and a medley of vegetables, this dish burts with nutritious delights. Lastly, journey to the aromatic landscapes of Thailand with a tantalising green curry. Tender chicken thighs dance harmoniously with fresh vegetables, bathed in a luscious coconut curry sauce. Bon appétit! Spiced vegetable tagine This Moroccan-inspired vegetarian tagine is bursting with flavour from seasonal vegetables and aromatic spices. It’s perfect for a cosy dinner and packed with nutritious goodness. Serves: 4 Prep time: 15 minutes | Cooking time: 1 hour Ingredients: 2 tbsp olive oil 1 large onion, finely chopped 3 garlic cloves, minced 2 tsp ground cumin 1 tsp ground coriander 1 tsp ground cinnamon ½ tsp ground ginger 1 butternut squash, peeled and diced 2 carrots, peeled and sliced 1 tin (400g) chickpeas, drained and rinsed 1 tin (400g) chopped tomatoes 500ml vegetable broth 100g dried apricots, chopped Salt and pepper to taste Fresh coriander leaves for garnish Method: 1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, sauté until softened. 2. Stir in the ground cumin, coriander, cinnamon, and ginger. Cook for another minute until fragrant. 3. Add the butternut squash and carrots, tossing them with the spices. 4. Pour in the chickpeas, diced tomatoes, vegetable broth, and chopped apricots. Season with salt and pepper. 5. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 1 hour or until the vegetables are tender. 6. Serve the tagine over couscous or rice, and garnish with fresh coriander leaves. Baked salmon with lemon-dill sauce This delicious and sustainable salmon dish is baked to perfection and served with a zesty lemon-dill sauce. It’s a delightful dinner that’s easy to prepare and full of omega-3 fatty acids. Serves: 2 Prep time: 5 minutes | Cooking time: 20 minutes Ingredients: 2 salmon fillets 1 tbsp olive oil 1 lemon, thinly sliced Salt and pepper to taste ¼ cup (60g) plain yogurt 1 tbsp fresh dill, chopped 1 tsp lemon zest 1 tsp lemon juice Method: 1. Preheat the oven to 200C (180C fan). Grease a baking dish with olive oil. 2. Place the salmon fillets in the baking dish. Season with salt and pepper, then lay lemon slices on top of each fillet. 3. Bake the salmon for 15-20 minutes or until it flakes easily with a fork. 4. While the salmon is baking, prepare the lemon-dill sauce. In a small bowl, mix together the plain yogurt, fresh dill, lemon zest, and lemon juice. 5. Serve the baked salmon with the lemon-dill sauce drizzled on top. Beef and mushroom pie This classic British beef and mushroom pie is a comforting and hearty dish, perfect for a family dinner. The tender beef and earthy mushrooms are enveloped in a rich gravy, all wrapped in a flaky pastry. Serves: 6 Prep time: 20 minutes | Cooking time: 2 hours Ingredients: 500g beef stew meat, diced 2 tbsp vegetable oil 1 large onion, finely chopped 2 garlic cloves, minced 250g button mushrooms, sliced 2 tbsp plain flour 500ml beef broth 2 tsp Worcestershire sauce Salt and pepper to taste 1 pack (320g) ready-rolled puff pastry 1 egg, beaten Method: 1. Preheat the oven to 180C (160C fan). 2. In a large oven-safe pot, heat the vegetable oil over medium-high heat. Add the diced beef and brown on all sides. Remove the beef from the pot and set it aside. 3. In the same pot, sauté the chopped onion and garlic until softened. Add the sliced mushrooms and cook until they release their juices. 4. Stir in the plain flour and cook for a minute to form a roux. 5. Pour in the beef broth and Worcestershire sauce, stirring to combine. Season with salt and pepper. 6. Return the browned beef to the pot, cover with a lid, and transfer the pot to the preheated oven. 7. Bake the beef mixture for about 1 hour and 30 minutes or until the beef is tender and the gravy has thickened. 8. Meanwhile, roll out the puff pastry and cut it to fit the top of the pie dish. 9. Once the beef mixture is done, pour it into a pie dish and cover it with the puff pastry. Brush the pastry with beaten egg for a golden finish. 10. Bake the pie in the oven at 200C (180C fan) for 20-25 minutes or until the pastry is puffed and golden. Mediterranean stuffed peppers These vibrant Mediterranean stuffed peppers are a flavourful vegetarian option that’s easy to make. Filled with couscous, chickpeas, and Mediterranean vegetables, they are a healthy and delicious dinner choice. Serves: 4 Prep time: 15 minutes | Cooking Time: 25 minutes Ingredients: 4 large bell peppers (any color) 100g couscous 200ml vegetable broth 1 tin (400g) chickpeas, drained and rinsed 1 courgette, diced 1 red onion, diced 1 tbsp olive oil 1 tsp dried oregano ½ tsp ground paprika Salt and pepper to taste Fresh parsley for garnish Method: 1. Preheat the oven to 200C (180C fan). 2. Cut the tops off the bell peppers, removing the seeds and membranes. Brush the outside of the peppers with olive oil. 3. In a saucepan, bring the vegetable broth to a boil. Remove from heat, add couscous, cover, and let it sit for 5 minutes until fluffy. 4. In a separate pan, heat olive oil over medium heat. Add the diced zucchini and red onion, sautéing until softened. 5. Stir in the cooked couscous, chickpeas, dried oregano, ground paprika, salt, and pepper into the sautéed vegetables. 6. Stuff the mixture into the prepared bell peppers and place them in a baking dish. 7. Bake the stuffed peppers for 20-25 minutes or until the peppers are tender and slightly charred on the outside. 8. Garnish with fresh parsley before serving. Thai green curry with chicken Transport your taste buds to Thailand with this aromatic and creamy Thai green curry. Made with tender chicken and seasonal vegetables, it’s a delightful balance of spicy, savoury, and coconut goodness. Serves: 4 Prep time: 15 minutes | Cooking time: 25 minutes Ingredients: 500g boneless chicken thighs, sliced 2 tbsp vegetable oil 2 tbsp green curry paste 400ml coconut milk 1 red bell pepper, thinly sliced 100g green beans, trimmed and halved 1 courgette, sliced 2 tbsp fish sauce 1 tbsp brown sugar Fresh basil leaves for garnish Cooked jasmine rice to serve Method: 1. In a large pan or wok, heat the vegetable oil over medium heat. Add the green curry paste and cook for a minute until fragrant. 2. Stir in the sliced chicken and cook until it’s browned on all sides. 3. Pour in the coconut milk and bring the mixture to a simmer. 4. Add the sliced red bell pepper, green beans, and courgette to the curry. Cook until the vegetables are tender-crisp. 5. Season the curry with fish sauce and brown sugar, adjusting the seasoning to taste. 6. Serve the Thai green curry over jasmine rice and garnish with fresh basil leaves. Read More Hi Barbie! Nine cocktails inspired by the doll’s most iconic outfits The National Portrait Gallery’s new restaurant is fabulous upgrade Three barbecue recipes to try that aren’t burgers The dish that defines me: Alex Outhwaite’s Vietnamese bun cha 3 TikTok-approved recipes for picnic season Imad Alarnab: In Calais’ Jungle refugee camp, food restored our faith

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