Menopause Nutrition Ideas with Stockan’s Oatcakes & Dr Laura Wyness

October is Menopause Awareness Month, a time to open up conversations about how lifestyle, nutrition and everyday choices can help support wellbeing during this stage of life.

Working with insights from nutrition experts Dr Laura Wyness and Nutrition Scotland , we’ve been exploring practical ways to bring balance to meals and snacks. One theme that stands out is the role of wholegrains, fibre and protein in everyday eating.

Spotlight Recipe: Mackerel, Avocado & Walnut on Oatcakes - One of our favourite menopause nutrition ideas is this topping combination – delicious, nutrient-rich, and quick to prepare. Why it works:

• Eating well for your heart, bones and brain is particularly useful for women approaching or going through menopause.
• Mackerel is rich in beneficial omega-3 fatty acids which help support brain function, heart health and reduce inflammation. Oily fish are one of the few foods that provide vitamin D which helps the body absorb calcium needed for strong bones.
• Avocado provides healthy fats, fibre and key nutrients such as folate, vitamin E and vitamin K that help support brain and nerve health.
• Walnuts provide heart healthy fats and are useful to include in your diet helping to lower cholesterol.

How to make it:

• Take a Stockan’s Thick Oatcake as your base.
• Mash half an avocado with a little lemon juice and spread over the oatcake.
• Add flaked fresh, tinned or smoked mackerel.
• Finish with a sprinkle of chopped walnuts for crunch.
• Perfect as a light lunch, post-gym snack, or even as part of an evening plate.

Other Menopause Nutrition Ideas to Try - While the mackerel recipe is a standout, there are plenty of other ways to combine hearty, nutritious toppings with Stockan’s Oatcakes:

• Soft-boiled egg & watercress – quick and balanced.
• Hot smoked salmon & dill yogurt – smooth and flavourful.
• Cottage cheese & roasted tomatoes – light but filling.

Why Oatcakes Work for Everyday Eating

Stockan’s Oatcakes are baked with oats, providing fibre and slow-release carbohydrates that can fit into a balanced diet. Available in Thick, Thin, Mini and Heritage ranges, they’re versatile enough for breakfast, lunch, snacks or light suppers. Paired with protein, vegetables, or fruit, they offer a straightforward way to create meals that support wellbeing throughout the day.

Supporting Everyday Wellbeing

This Menopause Awareness Month, try our mackerel, avocado and walnut topping – or one of the other combinations – and see how Stockan’s Oatcakes can fit into your daily routine.

Explore our full range here