The London Nutritionist

Good nutrition can influence menopause symptoms like hot flushes, poor sleep, weight gain and vaginal dryness. Read on to see what you can do and to download your free quick and simple guide to menopause nutrition.

Perimenopause, Menopause & Health

Perimenopause (often referred to as “going through menopause”) and menopause (one year after your last period) have a profound effect on women’s bodies, cognition, mood and long term health. Oestrogen gradually stops being produced during perimenopause, and this is the cause of the symptoms that many people suffer with. Because so many of our cells have oestrogen receptors, many systems are affected when there’s no circulating oestrogen in the body. Muscle, bone and cardiovascular are three major systems affected, as well as a part of the brain called the hypothalamus which is responsible for hot flushes. Muscle and bone mass go down and cholesterol and blood pressure go up along with body weight.

There are many medical options for treating menopause symptoms, including but not limited to hormone replacement therapy, so if you are suffering, go and see your GP who will be able to advise you. But, what you eat can influence the symptoms associated with the menopause, and can also moderate the risks of non-communicable diseases that increase following it. Having a good nutritional foundation will always help you feel better and help your long term health. Let’s have a look at some of the things that proper menopause nutrition can help with.

Mental health, menopause & nutrition

Anxiety, low mood and poor cognition are all symptoms that can arise as a result of menopause, but there are some simple ways to minimise the risks of developing them. B vitamins play a really important role in so many cellular functions affecting mood, energy levels, behaviour and nerve function, as well as acting as catalysts and co-factors in the synthesis of hormones and neurotransmitters[i]. So it is easy to see how deficiency in these vitamins can contribute to mental health issues during this life stage.

Mood disorders and cognitive issues like ‘brain fog’ during perimenopause and beyond may be worsened by a lack of B vitamins[ii], particularly vitamins B5, B6 and folate, and helped by eating a diet rich in them. Good sources of B6 are bananas, peanuts, soy and poultry, and folate can be found in dark green leafy vegetables, citrus fruits an d peas. Taking a supplement may also be useful if getting these foods in your diet is difficult, but eating the whole food has so many additional benefits beyond the vitamin content that I always recommend food over supplements.

Omega 3 has been shown in studies to regulate the production of serotonin and help to relieve major depressive disorder due to menopause[iii]. It is also thought to be protective against cognitive decline and the development of dementia. Omega 3 is an essential fatty acid, which means our bodies can’t make it and we must get it through the diet. It is found in oily fish, walnuts and flax seeds. Although there is no recommended daily intake for omega 3 in menopause, 1-2 portions a week are recommended by the British Dietetic Association for general health.

Weight gain, Menopause & nutrition

While weight gain itself is a symptom of the menopause, it can also make other symptoms such as hot flushes and aches and pains worse[iv]. And losing weight has been shown to improve them[v]. However, weight loss during the perimenopause and in the years following the menopause has been shown to have a negative effect on bone health[vi], which is a serious long term problem for women as they lose hormonal protection of their bones. This is especially likely with calorie restriction where it becomes more difficult to get all the micronutrients you need.

Menopause nutrition - The Mediterranean Diet
Vegetables, fruit, wholegrains, oily fish, nuts and seeds make up the majority of the Mediterranean Diet.
The Mediterranean Diet has been shown to help keep weight, cholesterol and blood pressure in check[vii], and along with weight-bearing exercise can preserve bone density. So with this in mind, The British Dietetic Association recommends getting enough calcium and vitamin D and calcium for bone health; eating plenty of vegetables, fruit, beans and pulses and wholegrains which provide vitamins and minerals and fibre to lower cholesterol and blood pressure; and good fats which are heart healthy.

Menopause nutrition and healthy weight loss isn’t just about what you eat though – it’s also about what you don’t eat. Refined carbohydrates can push blood sugar above a safe level which can result in that sugar being converted to fat. Try to switch to wholegrain carbs like brown rice, granary bread, beans and lentils and avoid white bread, white pasta and sugary foods and drinks. Portion sizes are also important. Stick to around a fist-size portion of carbohydrate at a time. This can also have a marked difference in energy levels.

Sexual wellbeing, Menopause & Nutrition

Polyphenols are chemicals found in plants that are beneficial for our health above and beyond the vitamin and mineral content. This is one reason why eating a diet rich in plant foods is better than just taking a multivitamin. Isoflavones are a type of polyphenol which can help relieve vaginal dryness because it is a plant form of oestrogen[viii]. Although more research is needed to see if every perimenopausal women can benefit, there have been some promising studies that supplementing with polyphenols and a microbial metabolite called equol[ix] can significantly improve menopausal women’s reported quality of s*x. Soy products are especially high in isoflavones, but you can also get them from many fruits and vegetables.

Menopause nutrition Vitamin D for vaginal dryness
Vitamin D[x],[xi] has also been shown to be beneficial in reducing vaginal dryness. Vitamin D levels tend to drop with time after menopause, but replacing vitamin D can help to moderate the negative effects of the lack of oestrogen on the cells lining the vagina[xii]. It is actually in very few foods but vitamin D is made in the skin in the presence of sunlight, but you can also take a supplement if you don’t get much sun! 10mcg/d (400IU) is the current recommendation, although there are no specific menopause nutrition guidelines as yet.

Nutrition for Hot Flushes & Night Sweats

Unfortunately caffeine and alcohol can make hot flushes and night sweats worse[xiii], so the recommendation is to cut down on these. Smoking also increases the risk of these, symptoms, as well as having long-term consequences for your cardiovascular and brain health so if you smoke, giving up should be a priority.

As with other symptoms, polyphenols like isoflavones may reduce hot flushes and night sweats in some women but a recent study found that it might be the overall dietary pattern rather than the just the inclusion of isoflavones[xiv]. It showed that a plant-based diet can reduce hot flushes significantly, although in this study the participants also lost weight while following the diet so it’s unclear which was having the effect. It’s likely that both things combined are beneficial.

Menopause nutrition for Hot flushes
Improving Sleep & Fatigue in Menopause

Menopause nutrition for sleep
Sleep is important for good health at every life stage, not just for making us feel less fatigued, but also for essential repair and maintenance that can’t happen while we are awake. Unfortunately the menopause is notorious for sleeping difficulties. Magnesium can improve sleep quality and duration[xv], so if you find it hard to get your head down and to stay asleep once you have dropped off, increasing your magnesium intake could help.

Magnesium is found in lots of high-fibre plant foods like dark-green leafy vegetables, beans, nuts, seeds and wholegrains. It’s also found in meat in smaller quantities.

Getting good quality sleep can really help with other symptoms too so it can become a positive cycle once you get going. As well as getting a good diet, practice sleep hygiene. This means having a regular bed time, have your bedroom cool, dark and quiet (investing in ear plugs and a sleep mask can help with this). It might surprise you to know that good sleep actually starts when you first wake up. Get plenty of daylight in the mornings which helps your circadian rhythm (aka your body clock) get in sync. Doing some physical activity – it can be as simple as a gentle walk – has also been shown to help people sleep better[xvi][xvii]. Caffeine can also affect sleep, as well as the frequency of hot flushes, so it’s a good idea to avoid caffeinated drinks in the afternoon.

Stabilising blood sugar can also help to feel more energetic throughout the day without slumps in the afternoon. Getting the right size portions of carbohydrates and limiting refined ‘white’ carbs and sugary foods keep energy levels more constant throughout the day. This can help with cognition as well as fluctuations in blood sugar can make ‘brain-fog’ more likely[xviii].

Get Help with Your Menopause Nutrition

Menopause nutrition can have a significant impact on the acute symptoms you feel in the moment, but also on the long-term health outcomes of women. You can book a consultation or a free 15min call to discuss your symptoms and how nutrition can help.

For a free guide on what to eat for perimenopause and beyond, click here.

[i] Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review. Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032.

[ii] Milart P, Woźniakowska E, Wrona W. Selected vitamins and quality of life in menopausal women. Prz Menopauzalny. 2018 Dec;17(4):175-179. doi: 10.5114/pm.2018.81742. Epub 2018 Dec 31. PMID: 30766465; PMCID: PMC6372850.

[iii] Freeman MP, Hibbeln JR, Silver M, Hirschberg AM, Wang B, Yule AM, Petrillo LF, Pascuillo E, Economou NI, Joffe H, Cohen LS. Omega-3 fatty acids for major depressive disorder associated with the menopausal transition: a preliminary open trial. Menopause. 2011 Mar;18(3):279-84. doi: 10.1097/gme.0b013e3181f2ea2e. PMID: 21037490; PMCID: PMC3195360.

[iv] Shobeiri F, Jenabi E, Poorolajal J, Hazavehei SM. The Association between Body Mass Index and Hot Flash in Midlife Women: A Meta-analysis. J Menopausal Med. 2016 Apr;22(1):14-9. doi: 10.6118/jmm.2016.22.1.14. Epub 2016 Apr 26. PMID: 27152309; PMCID: PMC4854655.

[v] Chopra S, Sharma KA, Ranjan P, Malhotra A, Vikram NK, Kumari A. Weight Management Module for Perimenopausal Women: A Practical Guide for Gynecologists. J Midlife Health. 2019 Oct-Dec;10(4):165-172. doi: 10.4103/jmh.JMH_155_19. PMID: 31942151; PMCID: PMC6947726.

[vi] Riedt CS, Cifuentes M, Stahl T, Chowdhury HA, Schlussel Y, Shapses SA. Overweight postmenopausal women lose bone with moderate weight reduction and 1 g/day calcium intake. J Bone Miner Res. 2005 Mar;20(3):455-63. doi: 10.1359/JBMR.041132. Epub 2004 Nov 29. PMID: 15746990; PMCID: PMC4042194.

[vii] Silva TR, Oppermann K, Reis FM, Spritzer PM. Nutrition in Menopausal Women: A Narrative Review. Nutrients. 2021 Jun 23;13(7):2149. doi: 10.3390/nu13072149. PMID: 34201460; PMCID: PMC8308420.

[viii] Gościniak A, Szulc P, Zielewicz W, Walkowiak J, Cielecka-Piontek J. Multidirectional Effects of Red Clover (Trifolium pratense L.) in Support of Menopause Therapy. Molecules. 2023 Jul 3;28(13):5178. doi: 10.3390/molecules28135178. PMID: 37446841; PMCID: PMC10343205

[ix] Mayo B, Vázquez L, Flórez AB. Equol: A Bacterial Metabolite from The Daidzein Isoflavone and Its Presumed Beneficial Health Effects. Nutrients. 2019 Sep 16;11(9):2231. doi: 10.3390/nu11092231. PMID: 31527435; PMCID: PMC6770660.

[x] Riazi H, Ghazanfarpour M, Taebi M, Abdolahian S. Effect of Vitamin D on the Vaginal Health of Menopausal Women: A Systematic Review. J Menopausal Med. 2019 Dec;25(3):109-116. doi: 10.6118/jmm.19194. PMID: 32307935; PMCID: PMC6952708.

[xi] https://www.ijrcog.org/index.php/ijrcog/article/view/5

[xii]Riazi H, Ghazanfarpour M, Taebi M, Abdolahian S. Effect of Vitamin D on the Vaginal Health of Menopausal Women: A Systematic Review. J Menopausal Med. 2019 Dec;25(3):109-116. doi: 10.6118/jmm.19194. PMID: 32307935; PMCID: PMC6952708.

[xiii] https://www.bda.uk.com/resource/menopause-diet.html

[xiv] Barnard ND, Kahleova H, Holtz DN, Del Aguila F, Neola M, Crosby LM, Holubkov R. The Women’s Study for the Alleviation of Vasomotor Symptoms (WAVS): a randomized, controlled trial of a plant-based diet and whole soybeans for postmenopausal women. Menopause. 2021 Jul 12;28(10):1150-1156. doi: 10.1097/GME.0000000000001812. PMID: 34260478; PMCID: PMC8462449.

[xv] Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264.

[xvi] Sullivan Bisson AN, Robinson SA, Lachman ME. Walk to a better night of sleep: testing the relationship between physical activity and sleep. Sleep Health. 2019 Oct;5(5):487-494. doi: 10.1016/j.sleh.2019.06.003. Epub 2019 Jul 26. PMID: 31358470; PMCID: PMC6801055.

[xvii] Kline CE, Hillman CH, Bloodgood Sheppard B, Tennant B, Conroy DE, Macko RF, Marquez DX, Petruzzello SJ, Powell KE, Erickson KI. Physical activity and sleep: An updated umbrella review of the 2018 Physical Activity Guidelines Advisory Committee report. Sleep Med Rev. 2021 Aug;58:101489. doi: 10.1016/j.smrv.2021.101489. Epub 2021 Apr 9. PMID: 33934046; PMCID: PMC8338757.

[xviii] Warren RE, Frier BM. Hypoglycaemia and cognitive function. Diabetes Obes Metab. 2005 Sep;7(5):493-503. doi: 10.1111/j.1463-1326.2004.00421.x. PMID: 16050942

This Coronation Chicken recipe is a picnic classic - delicious eaten as is or stuffed into wraps and rolls.
It is traditionally made with chicken breast, however try using chicken thighs as dark meat is higher in iron than white meat. Thighs are also tastier and cheaper! Use yogurt for the dressing as it is higher in protein and less oily than mayonnaise.

Created by The London Nutritionist Jo Travers, Dietitian and Nutritionist

https://www.californiaprunes.net/recipes/coronation-chicken-2/

California Prune Sweet and Sour Prawns is more than a fakeaway! This dish has a beautifully deep flavour, with the California Prune puree providing sweetness.

Created by Jo Travers dietitian and nutritionist - this recipe tastes great, and is better for you and your gut health.

Let us know what you think in comments, and share a link if you will be making this 💜

https://www.californiaprunes.net/recipes/california-prune-sweet-and-sour-prawns/

California Prune Sweet and Sour Prawns is more than a fakeaway! This dish has a beautifully deep flavour, with the California Prune puree providing sweetness.

Created by Jo Travers dietitian and nutritionist - this recipe tastes great, and is better for you and your gut health.

Let us know what you think in comments, and share a link if you will be making this 💜

https://www.californiaprunes.net/recipes/california-prune-sweet-and-sour-prawns/

California Prune Sweet and Sour Prawns California Prune Sweet and Sour PrawnsThis isn’t the luminous sweet and sour of the Chinese takeaway (which is mainly high glycaemic index sugar) but a much more delicious one. Usually the sweetness comes from pineapple juice and sugar and it’s thickened with cornflour, but I have used a Califor...

A twist on an English classic pudding.

The great thing about this version is that you don’t need to wait for
strawberries to come into season as California Prunes are always in the cupboard!

Serves 6

Ingredients

For the meringue
2 large egg whites
120g caster sugar
For the ‘mess’
12 California Prunes
300ml double cream

Method
Preheat the oven to 100C.
Put the California Prunes in a small pan with just enough water to cover them. Bring to
the boil and simmer for about 5mins. Remove the prunes and set aside to cool.
Continue bubbling the liquid with the lid off until it has reduced to a syrupy
consistency, about 5-10mins. Allow to cool.
To make the meringue, in a clean bowl, whisk the egg until it forms stiff peaks. You
should be able to turn the bowl upside down without the eggs coming out. Whisk in
the sugar and 1-2tsp of your syrup until you have a lovely glossy mixture.
Line a baking tray with parchment and spoon out your meringue into dollops on to it.
Don’t worry about how they look, we will be breaking them up later. Cook in the oven
for an hour. They should be crispy and come away from the paper in one piece. If they
aren’t quite done, check them again in another 5 minutes or so.
While the meringue is cooking you can make the mess. Whisk the cream until thick and
forming soft peaks. Chop your reserved California Prunes. When your meringue is cool,
crumble half of your meringues into the cream and prunes and fold gently. Spoon into
bowls and drizzle with a little of the remaining syrup if desired.
Freeze the rest of the meringue in a sealed container for next time.

Adding California Prunes to your scone mix makes them deliciously sweet so no need for sugar. Delicious as is or fantastic with a slice of sharp cheddar.

Will you try baking these? Let us know in comments.
You'll want to save this one for later 💜

Recipe by The London Nutritionist Jo Travers registered dietitian and nutritionist.

https://www.californiaprunes.net/recipes/prune-scones/ #&gid=1&pid=1

Cake for everyone!
Try this recipe for California Prune and Almond Cake by Jo Travers dietitian and nutritionist The London Nutritionist

This cake happens to be gluten and dairy free, but that isn’t what makes it healthy per se! (Unless of course you have allergies to either of these things, gluten and dairy are not bad for us.)

This cake is healthier than most due to the type of fat that it contains. This cake uses olive oil instead of butter and almonds instead of flour, meaning it has a lot of heart-healthy mono- and poly unsaturated fat instead of the inflammatory saturated fat from butter.
It does have sugar but not much, making it more chocolaty and sophisticated rather than sweet, so the effect on blood sugar will be smaller than a usual cake.

https://www.californiaprunes.net/recipes/california-prune-and-almond-cake/

This recipe is a one-stop shop for vegetables, fibre, nuts and healthy fats - a perfect Mediterranean Diet Recipe!

The reason the Mediterranean Diet is so good for us is that it reduces inflammation and lowers the risk of non-communicable diseases, like cancer, dementia, and heart disease meaning that it’s good for your body as well as your taste buds! You can add salmon to this recipe as a tasty accompaniement and added nutrient boost.

Created by The London Nutritionist, Jo Travers

https://www.californiaprunes.net/recipes/caponata-bruschetta/

California Prunes make a great addition to your healthy breakfast. Add alongside berries and greek yoghurt for a tasty and healthy start to the day.

California Prunes are 'Bone Health Approved' by the Royal Osteoporosis Society. Prunes are high in Vitamin K and a source of manganese, both of which contribute to the maintenance of normal bones.

Share your favourite healthy breakfast with California Prunes in the comments 💜

Planning for a special dinner this weekend? Here's a delicious recipe which is high protein, bone-healthy, and is easy to make and enjoy!
Chicken with Herby California Prune & Mushroom Stuffing

California Prunes are Bone Health approved by the Royal Osteoporosis Society . California Prunes are high in vitamin K and a source of manganese, both of which contribute to the maintenance of normal bones.

This recipe was created by registered dietitian and professional nutritionist Jo Travers The London Nutritionist

https://www.californiaprunes.net/recipes/chicken-herby-california-prune/

This recipe is great for making in the slow cooker - California Prune & Stout Beef Stew.

Created by Jo Travers The London Nutritionist - Jo notes "This is a nutrient-dense meal with a high mineral content. It is high in iron and the California Prunes add manganese, potassium and copper. The stout also contains a surprising amount of calcium – taken together this all makes a good recipe for your bones!"

Tap save now and let us know what you think in comments.
https://www.californiaprunes.net/recipes/california-prune-stout-beef-stew/

Join us to celebrate our third year being Bone Health Approved by the Royal Osteoporosis Society (ROS).💜❤️

California Prunes were the first natural food to have been awarded Bone Health Approved status in 2022 by the ROS, thanks to the positive effects the dried fruit can have on bones.

Registered dietitian and professional nutritionist, Jo Travers The London Nutritionist, explains: “California Prunes contain a range of nutrients that help to build healthy bones, including vitamin K and manganese. Recent published research has shown how daily consumption of prunes can reduce the effects of bone loss among postmenopausal women while further studies show the protective effects prunes can have on bone health in men over 50.

Statistics from the ROS, reveal that more than half of women and 20 percent of men over 50 will break a bone because of osteoporosis.

Jamie Grier, Director of Income and Engagement for the ROS,says: “The Royal Osteoporosis Society is dedicated to improving bone health for everybody. This includes practical information and support to look after your bones through a balanced diet and exercise. We’re delighted to continue working with California Prunes as we continue to raise awareness of the importance of good bone health.”

Read on for the recipe ⬇️ Feeling like you need a burst of nutrients? Try this California Prune Bone Health Smoothie 💜

This smoothie has everything you need for a meal or snack: energy, protein, fibre, phytonutrients, along with minerals such as calcium, manganese, and iron.

In fact, these are necessary for good bone health too.
Protein is needed for making the collagen structure of bone; calcium is used for making bones strong; manganese and iron are co-factors in the formation of bone; and fibre and phytonutrients from the dark purple fruit help to reduce inflammation, which can cause bone breakdown if left unchecked.

California Prunes are 'Bone Health Approved' by the Royal Osteoporosis Society. California Prunes are high in vitamin K and a source of manganese, both of which contribute to the maintenance of normal bones.

This recipe was created by registered dietitian and professional nutritionist Jo Travers The London Nutritionist

Ingredients:
½ cup oats
1 teaspoon chia seeds
1 cup Greek yoghurt
30g California Prunes
80g frozen blueberries
½ cup skimmed milk

Directions:
1. Add all the ingredients to a blender and add ice (or water) to achieve your desired consistency.
2. And, enjoy!

Save this now 👉🏼

Healthy and Indulgent? Step this way!

Spiced Orange & Prune Chocolate Mousse - This is a lovely make-ahead dinner party dessert which feels very indulgent but is actually rather nutritious. It is high in protein and fibre and low in sugar. The orange and cinnamon give it a really festive flavour.

https://www.californiaprunes.net/recipes/spiced-orange-prune-chocolate-mousse/

Spiced Orange & Prune Chocolate Mousse Spiced Orange & Prune Chocolate MousseThis is a lovely make-ahead dinner party dessert which feels very indulgent but is actually rather nutritious. It is high in protein and fibre and low in sugar. The orange and cinnamon give it a really festive flavour. Makes: 6Prep Time: 15 minutesCook Time: Fri...

Looking for a family meal recipe which is better for you? Try this Cheesy Leek and Mushroom Pasta Bake with California Prunes.

It was created by me, Jo Travers, Dietitan and Ambassador
My message :
“Usually I don’t advocate for reduced fat products, because typically, when removing the fat, manufacturers tend to add in a lot of other ingredients to make it palatable. Reduced fat cheese is different in this respect because it is made using skimmed milk rather than whole milk with nothing else added. This definitely alters the texture and taste of the cheese but for this recipe it works well: reducing the fat content and keeping the protein and calcium content high. Along with the California Prunes which contain other bone-building minerals like manganese, this is a great recipe for bone health.”

Use the link for the recipe, and share a like if you are trying it too
https://www.californiaprunes.net/recipes/cheesy-leek-mushroom-pasta-bake-with-california-prunes/

Looking for a family meal recipe which is better for you? Try this Cheesy Leek and Mushroom Pasta Bake with California Prunes.

It was created by me,Jo Travers, Dietitan and California Prune Board - Europe Ambassador
My message :
"Usually I don’t advocate for reduced fat products, because typically, when removing the fat, manufacturers tend to add in a lot of other ingredients to make it palatable. Reduced fat cheese is different in this respect because it is made using skimmed milk rather than whole milk with nothing else added. This definitely alters the texture and taste of the cheese but for this recipe it works well: reducing the fat content and keeping the protein and calcium content high. Along with the California Prunes which contain other bone-building minerals like manganese, this is a great recipe for bone health."

Use the link for the recipe, and share a like if you are trying it too
https://www.californiaprunes.net/recipes/cheesy-leek-mushroom-pasta-bake-with-california-prunes/

Cheesy Leek & Mushroom Pasta Bake with California Prunes Cheesy Leek & Mushroom Pasta Bake with California PrunesUsually I don’t advocate for reduced fat products, because typically, when removing the fat, manufacturers tend to add in a lot of other ingredients to make it palatable. Reduced fat cheese is different in this respect because it is made usin...

Pan-Fried Chorizo, California Prune and Potato Salad - easy to make and anything goes 👏
Using all your leftovers is a great way to reduce your carbon footprint and your food bill! This recipe is for using leftover boiled potatoes and any other scraps you have in the salad drawer.

This is very quick to cook so it can help to have everything cut and ready to go before you start cooking it.
Created by me for California Prune Board - Europe

https://www.californiaprunes.net/recipes/pan-fried-chorizo-potato-salad/

It’s and Love Your Gut are working with
The London Nutritionist to raise on how learning to listen to and love your can benefit your overall health 💫

For more , head over to 👉 www.loveyourgut.com

Homepage - Love Your Gut What does the Gut do? The gut isn't just responsible for processing food. This nine metre marvel also holds the majority of the immune system. Take care of it and it will take care of you!

California Prunes and Feta Bites
Great served as part of a buffet or snack table. I always find that snack tables are awash with high-carb food that can lead to sugar spikes, but this is a neat little appetizer that has a little of everything: slow-release carbohydrate and lots of fibre from the California Prunes and protein and calcium from the feta. The mint and cucumber add a freshness to the flavour. For the full recipe check out the California Prunes website www.californiaprunes.net.