Hot flashes during the menopause transition occur year-round although you might find some respite in winter if you live in a temperate climate since it’s easier and cheaper to keep your home cooler in the winter. Winter is also citrus season which means there are lots of “cool” to “cold” options to eat which can also balance some of those foods with “warm” or “hot” ingredients such as most spices and ingredients that meals are centered around like chicken, turkey, lamb, ham, game meats, salmon, trout, shrimp, black beans, and tempeh. These thermal attributes are written with quotation marks to indicate that this has nothing to do with serving temperature, but the Traditional Chinese Medicine property ascribed to each food. Those experiencing hot flashes and night sweats benefit from eating fewer “hot” and “warm” foods and more “neutral,” “cool,” and “cold” foods. (See PUT OUT THE FIRE: Extinguishing Hot Flashes for more information.)
Except for kumquats, citron, and any citrus zest (all “warm”), all other citrus are in the cooling camp. Limes and grapefruit are both “cold” and lemons, oranges, pomelos, tangerines, and mandarins are all “cool.” Choosing or making dressings and sauces with citrus for the main dish or sides can help lower the overall thermal quality of a meal. Lime juice is great for balancing out Thai or Mexican food whether it’s found in the meal, sprinkled on top, or used in an accompanying beverage.
Admittedly, I use a lot of citrus juice in the recipes for my upcoming book about the Hot Flash Diet™, not only for its “cooling” power, but to add acidic brightness to the finished dish. Try this tasty recipe which uses both lemon and orange juice as well as tomatoes to “cool out” the “warm” chicken:
CITRUS CHICKEN Serves 4
4 boneless chicken thighs OR 2 large breasts, pounded to a uniform thickness and cut in half to yield 4 pieces
1 TBSP avocado or olive oil
¼ tsp sea salt
1/8 tsp ground pink peppercorns (opt.)
1 TBSP avocado or olive oil
½ cup chopped onion (about 3 to 4 slices)
½ cup chopped celery, (about 2 stalks)
3 TBSP orange juice (~1/2 orange)
2 TBSP lemon juice (~1/2 lemon)
8-12 cherry tomatoes, cut in half
¼ tsp sea salt, or more to taste
After pounding the chicken to the desired thickness, dry with a paper towel, and sprinkle on the salt. In a pan over medium heat, sauté the flattened chicken in the oil until browned on both sides. Season with salt and pink peppercorns if using. Remove to a plate and cover.
Place more oil in the pan and sauté the onion and celery over medium heat until the onion is translucent. Add the citrus juices, cherry tomatoes, salt, and pink peppercorns, if using. Scrape up any brown bits into the juice, add the chicken back to the pan, cover, and cook over medium-low heat until done, about 15 to 20 more minutes. Juices should run clear when pricked or thermometer reading should read 165°F.
Bon Appétit!
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