Mediterranean food is delicious, but did you know it’s also remarkably nutritious? You may underestimate cod, but this firm, white fish has many health benefits, especially when paired with kale and lentils.
A balanced diet is an important component of managing menopausal changes. Trusted supplements like her life STAGES can provide additional support for women as they navigate everything from menstruation to postmenopause, especially when paired with a balanced diet.
That’s why the chefs at Homemade—the largest livestream cooking community in the world—selected kale, cod, and lentils as featured ingredients for the latest “Cooking at Every Stage” class.
This free, six-part culinary series teaches you how to make healthy meals built around some of the ingredients in STAGES. Talented female chefs also share their experiences navigating their stage of life, from PMS through postmenopause.
Don’t worry if you weren’t able to attend the classes live: This and all previous classes are recorded, so you can cook alongside these talented chefs anytime.
Below, find a video of the full Easy Mediterranean Cod class, plus the recipe. While they cook the cod and lentils, Chefs Christa and Rosie talk about the challenges of menopause, the ways STAGES Menopause can support women through this stage of life, and how they connect with other women about this once taboo topic.
“It’s like these menopause stages that no one tells us about until you’re talking to just another woman and all of a sudden you find out she’s also going through things that she was never told about. And then you know you’re going to get through it.”
- Chef Christa
Own your stage and get cooking.
Easy Mediterranean Cod with Lentil Salad
“I hope your kitchen is your happy place.”
- Chef Rosie
Servings: 4
Prep Time: 10 minutes
Cook Time: 30-40
Ingredients:
For the Baked Cod:
- 1 pint cherry tomatoes, halved
- 1 small fennel bulb, stocks and fronds removed (or 1 large shallot or 1/2 yellow onion)
- 3 garlic cloves, thinly sliced
- 1 Tbsp. capers
- 5 Tbsp. extra-virgin olive oil, divided
- 1 Tbsp. red wine vinegar
- 1 tsp. honey
- 1 tsp. kosher salt, divided
- Pinch of red chili flakes (optional)
- 1-1.25 lbs. cod, cut into four fillets (or halibut or sea bass)
- 1/2 tsp. black pepper
- 4 thinly sliced lemon slices (from 1 lemon)
Instructions:
- Prep the Fennel: Preheat the oven to 400F. Cut off the fennel stalks and root. Slice the fennel bulb into quarters, remove the core, and slice what's left into 1⁄2-inch slices.
- Bake the Veggies: In a 4-quart baking dish, toss together the sliced fennel, tomatoes, garlic, capers, 3 tablespoons of olive oil, a splash of vinegar, a drizzle of honey, ½ teaspoon of salt, and a pinch of chili flakes if desired. Stir to coat everything. Bake, uncovered, for 20-25 minutes, until the tomatoes become jammy and broken down.
- Season the Cod: Meanwhile, pat your fish dry, then brush it all over with the remaining 2 tablespoons of olive oil. Season the fillets with the rest of the salt and black pepper.
- Cook the Cod: Once the tomatoes and fennel are ready, give them a stir. Nestle the fish fillets into the tomato mixture, making sure they have a little space between them. Top each fillet with a thin slice of lemon. Roast everything for another 10-15 minutes, until the fish is flaky. Serve the fish with a spoonful of jammy tomatoes on top.
Warm Lentil Salad with Feta
Servings: 4
Prep Time: 10 minutes
Cook Time: 20-30 minutes
Ingredients:
- 1/4 cup plus 1 Tbsp. extra-virgin olive oil
- 1 medium shallot, thinly sliced
- 2-3 garlic cloves, thinly sliced
- 1 tsp. ground coriander
- 1 cup dry green lentils
- 4 cups water
- 3/4 tsp. kosher salt, or more to taste
- 4 cups chopped kale
- 1/2 cup roasted red peppers (from a jar), thinly sliced
- 4 oz. feta cheese, broken into chunks
- 1 tsp. lemon zest, plus 2 Tbsp. fresh lemon juice
- 3 Tbsp. finely chopped fresh parsley
- 2 pitted and chopped Medjool dates
Instructions:
- Cook the Lentils: Heat a medium saucepan over medium heat. Add the olive oil, and then the shallots and garlic, and saute until fragrant and starting to look transparent, about 3 minutes. Stir in the coriander, lentils, 4 cups of water, and salt. Bring the mixture to a boil, then reduce the heat and simmer until the lentils are tender, 20-30 minutes.
- Marinate the Feta: While the lentils are cooking, combine the feta, lemon zest and juice, parsley, dill, and 1⁄4 cup olive oil in a medium bowl. Season with a pinch of salt and some freshly ground black pepper.
- Mix the Salad: When the lentils are nice and tender, drain any excess liquid and add the sliced kale, stirring to wilt it. Stir in the sliced roasted red peppers and diced dates. Taste and season with salt.
- Plate: Empty the lentils onto a serving bowl or platter and scatter the feta mixture over the top.