December 02, 2022

Doesn't it seem like there is a flood of information and “advice” for people hitting middle age? What information can you actually trust?

Well don’t worry — if there’s one thing you can trust, it’s that different foods provide different kinds of nutrients. You just need to know what nutrients are best for you and your age.

There’s a precise science behind food and the body. So let’s take a look at the best nutrients for women over 40 and delicious recipes to make sure you are packing in the good stuff!

Plant-Based Lentil Chia Burgers

The Superfood:

Chia Seeds for Omega-3


✓ Cognitive Function

✓ Cardiovascular Support

✓ Bone and Joint Strength

✓ Respiratory Function


  • 1 cup red onion, diced (120g)
  • 3 cups sliced mushrooms, any variety (180g)
  • 1/2 cup diced celery (60g)
  • 1 large garlic clove, minced
  • 1 green onion, sliced (discard root end and use white and green portions)
  • 1 1/2 cups cooked lentils (260g)
  • 1/2 cup rolled oats (60g)
  • 1/4 cup chia seeds (40g)
  • 1/4 cup chopped parsley (8g)
  • 1/4 teaspoon black pepper (about 5 turns)
  • 3/4 teaspoon salt


  1. Prep and measure out all of your ingredients and set them aside.
  2. Preheat your oven to 375°F (190°C).
  3. Heat a large skillet over medium heat for 2 minutes and then add the onions and cook for 5 minutes, stirring frequently and adding a splash of water when they start to stick or look dry.
  4. Add the mushrooms, celery, garlic and green onion and cook for an additional 3 minutes. Turn off the heat and transfer the mixture from your skillet into your food processor, along with the cooked lentils and rolled oats. Pulse 10 - 15 times, until the mixture is coarsely mixed up.
  5. Transfer the mixture from the food processor to a large mixing bowl and add the chia seeds, parsley, black pepper and salt. Stir the mixture until well combined and then form into 7 equal-sized patties and place on a parchment covered baking sheet.
  6. Bake for 15 minutes and then flip, and bake for another 15 minutes on the other side.
  7. Top with thinly sliced red onions, fresh tomatoes, lettuce, and plant based mayo when serving!

Veggie Whole Wheat Penne

The Superfood:

Whole Wheat Pasta for Fiber


✓ Blood Sugar Regulation

✓ Proper Digestion

✓ Cholesterol Management


  • 13.25 ounces whole wheat penne pasta
  • 2 tablespoons avocado oil
  • 5 cloves garlic, minced
  • 1 shallot, thinly sliced
  • 1/3 cup dry white wine
  • 1 pound baby ‘bella mushrooms, rinsed and lightly patted dry
  • 1 tablespoon Italian seasoning blend
  • 3/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground pepper
  • 1 (28 ounce) can diced tomatoes with juice
  • 5 ounces baby spinach


  1. Cook your pasta in a pot of salted water, according to the package directions, while you proceed with the rest of the recipe.
  2. Heat the oil in a large skillet. When the oil is hot, add the garlic and shallot and cook 2-3 minutes, until the shallot is soft and translucent.
  3. Add the wine and allow it to simmer for about 2 minutes.
  4. Add the mushrooms, Italian seasoning, salt, and pepper to the skillet. Mix so that the seasonings are evenly distributed among the mushrooms. Allow to cook, stirring frequently, until the mushrooms are tender and reduced in size, about 6-8 minutes.
  5. Add the tomatoes with their juice to the skillet. Allow to simmer for about 10 minutes. The sauce should reduce slightly.
  6. Add the spinach and stir until it begins to wilt, about 2-3 minutes.
  7. Add the cooked penne to the skillet and stir to mix with the other ingredients.
  8. Plate and serve. Enjoy!

Baked Pesto Chicken

The Superfood:

Chicken for Protein


✓ Muscle Mass Preservation

✓ Bone Health

✓ Immune Support


  • 4 (4-5 ounce) chicken breasts
  • Salt and pepper to taste
  • ½ cup basil pesto (bought or homemade)
  • 4 ounces fresh mozzarella (optional)


  1. Preheat the oven to 400°F. Pat the chicken dry and trim off any excess fat if needed. If your chicken breast is much larger than 4-5 ounces, you may need to slice it in half lengthwise to get a 4-5 ounce portion (chicken breasts can be very thick and large). The chicken will cook more evenly if each piece of chicken is similar in size. Season both sides of the chicken with salt and pepper.
  2. Spread 1/4 cup of the pesto into the bottom of a square baking dish. Place the chicken breasts in the dish and cover them with the remaining pesto. If using the mozzarella, place a 1-ounce slice on top of each piece of chicken.
  3. Bake in the preheated oven for 22-26 minutes, or until the internal temperature of the chicken reaches 165°F. If you want the mozzarella brown and bubbly, turn on the broiler for the last 1-2 minutes.
  4. If using the fresh mozzarella, remove the chicken from the oven at 20 minutes (or when it reaches about 160 degrees) and place back in the oven and broil for 2-3 minutes

Roasted Broccoli Salad

The Superfood:

Broccoli for Antioxidants


✓ Eye Health

✓ Brain Function

✓ Maintain Energy

✓ Skin Care

✓ Immune Support


  • 2 12 ounce bags of steamable frozen broccoli
  • 1/2 cup dried cranberries
  • 1/4 cup roasted pine nuts
  • 1/4 cup crumbled goat cheese
  • 2 tablespoons olive oil
  • 2 tablespoons maple syrup
  • salt and pepper to taste


  1. Steam the bags of frozen broccoli in the microwave according to the instructions. Preheat the oven to 375 f
  2. Open the bags of cooked broccoli and arrange them on a baking sheet.
  3. Toss the broccoli with salt, pepper, maple syrup, and olive oil.
  4. Cook broccoli in the oven until it is roasted to your specifications. About 25 minutes. About 20 minutes in, add the pine nuts to the baking sheet.
  5. Arrange the broccoli on a dish. Arrange pine nuts, dried cranberries, and goat cheese.
  6. Serve warm

Give Them A Go

Omega-3, Fiber, Protein, and Antioxidants are some of the big-name nutrients needed for any age, but even more important as we get older.

These are just a few of many recipes to try! Keep track of the big guys and make sure you are getting everything that you need to be a strong, healthy aging human.

If you would like to learn more about me, or are interested in Beachbody or Coaching, CLICK HERE to visit my website. CLICK HERE to learn more and sign up for my course, Rise & Shine.

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