Eason Exclusive Sample Recipe: Menopause Kitchen By Rachel Graham


Rachel Graham, the Menopause Nutritionist, is a practicing Nutritional Therapist and Medicinal Chef with over 25 years’ experience. This week, Eason is thrilled to share an exclusive recipe from Rachel’s ground-breaking new medicinal cookbook: The Menopause Kitchen.


Mackerel Niçoise Salad

This is a variant of the classic Niçoise salad, with tuna replaced by mackerel, which contains more beneficial omega-3 fatty acids.


220g French beans, trimmed
2 mackerel fillets
2 large handfuls of mixed green leaves (e.g. spinach, rocket, chicory), washed and spin-dried
4 baby salad potatoes, cooked and quartered
1 red onion, finely sliced
6 cherry tomatoes, halvhandful of black olives, stones removed
2 boiled eggs, sliced

3 tbsp olive oil
1 tbsp red wine vinegar
1 tsp wholegrain Dijon mustard
1 clove of garlic, crushed
salt and pepper, to taste
1 tbsp honey

handful of fresh chives, chopped.
handful of flaked almonds, toasted.



1. If using raw mackerel fillets, preheat the oven to 180°C.

2. Blanch the French beans in boiling water for 2–3 minutes, until just tender. Strain and allow to cool.

3. Prepare the mackerel fillets. If using pre-cooked, simply remove the skin and flake the mackerel in large chunks, ready to add to the salad. If using raw fillets, pan-fry skin-side down on a high heat until crispy, then finish in the preheated oven for 5 minutes. Allow to cool.

4. Blend all the dressing ingredients with a whisk. Set aside.

5. Start to assemble the salad. Place the leaves, French beans, cooked salad potatoes and red onion in a large mixing bowl with half of the dressing. Mix well.

6. Divide the mix between two salad bowls, top each with a mackerel fillet, along with the cherry tomatoes, black olives and a sliced boiled egg.

7. Drizzle the remaining dressing on top and add some chopped herbs – for example, chives – and some toasted flaked almonds.


Menopause Kitchen by Rachel Graham is available to pre order at easons.com. Also find out more about Rachel Graham at www.rachelgraham.ie