Food, Herbs, + Attitude
for Menopause
Food, Herbs, + Attitude
for Menopause
Food, Herbs, + Attitude
for Menopause
Food, Herbs, + Attitude
for Menopause

Become the Expert of your own Menopause!

Sage+Sisters: Food, Herbs, and Attitude for Menopause; program on women's menopausal health



Virtual Educational Experience on Nutrition and Menopause.

Learn about menopause, embrace its gifts, remedy its challenges, nourish yourself, and strategize for longevity.

Are you struggling with these
Common Menopause Symptoms?

is an Inclusive Collective

We are committed to creating a safe space for ALL going through menopause. ​We honor you and your menopause journey, and embrace you as a human who is:

3 Healing Foods and Herbs
for Menopausal Health

3 Healing Foods and Herbs
for Menopausal Health

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Flaxseed can help regulate the menstrual cycle, reduce inflammation, and keep the vagina lubricated. Women who consume 4 Tbsp. of freshly-ground flaxseed daily have cut their hot flashes in half over 6 weeks and have reduced their intensity by 57% (Pizzorno, 2016.)

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Maca is an adaptogen, which helps modulate the body’s response to stress. It gently aids in the body’s innate production of estrogen and lowers cortisol levels. Maca improves sleep, mood, energy, and mental clarity. 1 Tbsp. of maca daily can decrease anxiety, depression, insomnia, and hot flashes, and increase bone density and sexual function (Pizzorno, 2016.)

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Vitex (chasteberry) increases the production of progesterone and dopamine, our happy hormones. Vitex can lower PMS symptoms by 50% in 3 months (Weed, 2002). In perimenopause, it can regulate our menstrual cycles and keep the vaginal wall strong.

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Recipes for Menopause

Ingrid’s Miso Salmon

Salmon Supports Cognitive Health: Ingrid’s Coconut Miso Salmon
Course Dinner, Entertaining, Lunch
Servings 4 servings


  • 3 Tbsp. coconut oil
  • 1 red onion sliced 1/2 inch thick
  • 3 Tbsp. fresh ginger minced
  • 4 garlic cloves thinly sliced
  • 1 dried red chili (whole)
  • 1/4 cup white miso
  • 1 cup unsweetened coconut milk (reserve remaining for chia pudding!)
  • 1 cup water (or up to 1 1/2 cups)
  • 1 1/2 lbs. salmon fillet cut into large, 2 inch pieces
  • 5 ounces baby spinach (about 5 packed cups)
  • 1 Tbsp. lime juice plus lime wedges for serving
  • 1/4 cup fresh basil for serving
  • 1/4 cup cilantro for serving
  • pinch sea salt
  • pinch black pepper

serving options

  • 2 bags cauliflower rice (for dinner)
  • 2 cups white rice (for lunch)
  • 1 tsp. turmeric
  • 1 bay leaves
  • 4 whole cloves
  • 1 cinnamon stick
  • 5 cardamom pods


  • In a large pot, heat oil over medium heat and add onion, ginger, red chili, and garlic, and season with salt and pepper. Cook until softened, about 3 minutes. Add miso and cook, stirring frequently, until miso is carmelized (about 2 minutes.)
  • Add coconut milk and 1 cup water and bring to low boil over high heat. Cook until liquid is slightly reduced--about 5 minutes.
  • Stir in salmon, reduce heat to medium-low and simmer gently until just cooked through--about 5 minutes. Turn off heat and add in spinach and lime juice. Remove dried chili.
  • You will be serving the salmon over cauliflower rice or rice, depending on whether you are doing grain-free. For the cauliflower rice, sauté the cauliflower in olive oil, adding the spices mentioned, and cook (checking seasoning) until lightly browned (about 15 minutes.) For the rice, cook according to package instructions, bringing the water to a boil and adding the rice and all the spices, covering, and reducing heat to low. At end of either process, remove the spice pods, and serve.
  • Serve salmon over a bowl of rice, and garnish with cilantro, basil, and a lime wedge.
Keyword curry, miso, salmon


All Things
Menopause and Nutrition

About Us

We joined forces in 2018 after seeing a need to address menopause in a positive, honest, inclusive and holistic way. After observing this lack of information and the adverse perception of menopause, we created Sage+Sisters. Our goal is to support and educate all those going through menopause, easing their transition through nutrition. Our platform allows people to connect, focus on their health, and open themselves to affirming, creative prevention strategies for longevity, all from a feminist perspective.

Learn more about our menopause experts and founders

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