March 15, 2026 | by ANNALIISA KAPP
Perimenopause can show up in ways that feel completely disconnected. Brain fog, energy crashes, a slower metabolism, and dull or tired-looking skin often seem like separate issues, but they’re usually linked.
Blood sugar fluctuations, increased stress, and sluggish detox pathways can all play a role.
That’s why meals like this matter.
This spiralized zucchini bowl is one of my go-to easy wins. It’s light, refreshing, and packed with nutrients that support your body from the inside out. Even better, it comes together in just 10 minutes, making it perfect for busy days when you still want to feel good after you eat.
HOW THIS RECIPE SUPPORTS PERIMENOPAUSE
Supports focus and mental clarity: Cilantro offers gentle detox support, while lion’s mane is often used for cognitive support and focus. It contains compounds called erinacines, which are being studied for their role in supporting the nervous system.
Promotes steady energy (no crashes): Avocado provides healthy fats and B vitamins, while black beans and hemp seeds add plant-based protein and fibre. This combination helps support more stable blood sugar levels and sustained energy. One key nutrient here is vitamin B6, also known as pyridoxine.
Supports metabolism and stamina: Cordyceps has traditionally been used to support stamina and energy, particularly in relation to thyroid function. Maitake is often included for its role in metabolic and blood sugar support. Cordyceps contains compounds like cordycepin, which are commonly discussed in this context.
Supports skin health and glow: Healthy fats help maintain the skin barrier, while tremella is often used for hydration support. Reishi is known for its antioxidant properties and overall support for resilience, which can be especially helpful when stress and inflammation start to show up on the skin.
A Traditional Chinese Medicine perspective: In Traditional Chinese Medicine, black beans are often associated with supporting the kidneys and adrenal system. This can feel especially relevant during perimenopause, when energy reserves may feel lower and recovery can take longer.
INGREDIENTS
Sauce
- ½ avocado
- 2 Tbsp water (adjust as needed)
- 1 Tbsp olive oil
- ¼ cup lime juice
- 3 Tbsp hemp seeds
- ½ cup cilantro, chopped
- ½ tsp 5 Mushroom Blend
- ¼ tsp sea salt
Bowl
- 1 small to medium zucchini, spiralized
- 1 small tomato, chopped
- ½ cup black beans, rinsed and drained
- ¼ cup broccoli sprouts
DIRECTIONS
Blend the sauce: Add the avocado, cilantro, olive oil, lime juice, hemp seeds, 5 mushroom blend powder, and sea salt to a blender or food processor. Blend until smooth, slowly adding water until you reach a creamy, pourable consistency.
Prepare the zucchini: Spiralize the zucchini and add it to a bowl.
Assemble: Toss the zucchini with the avocado sauce until evenly coated.
Finish and serve: Top with chopped tomato, black beans, and broccoli sprouts. Serve immediately and enjoy.
