Welcome! I’m Casey, a cordon bleu–trained chef, food writer and busy mom in my 40s, with education in hormone health through the Institute for Integrative Nutrition. I share how I’m currently cooking and eating as I navigate perimenopause, with a focus on simple, nourishing food that fits real life.
What You'll Find Here
I began noticing changes associated with perimenopause in my late 30s and, like many women, started learning more about how everyday food choices could support how I felt day to day. Through plenty of reading, experimentation, and time in my kitchen, I found that low-processed, thoughtfully balanced meals worked best for me and my family.
This blog is where I share what’s been working in my own kitchen: flavour-forward recipes that prioritise protein, fibre, and minimally processed ingredients — meals my whole family genuinely enjoys, while also being supportive of the perimenopausal season of life.
Food has always been my grounding place. My kitchen is where I create, reset, and find calm — from gentle Sunday meal prep to midweek dinners and the occasional baked treat (because joy belongs in the kitchen too). I believe strongly in eating in a way that feels flexible, satisfying, and sustainable, rather than restrictive.
My goal here is to help you work on easy, delicious ways to increase protein and fibre, make blood sugar balancing breakfasts and boost the nutrient density in your meals during perimenopause and beyond.
Family life has also shaped how I cook. I’m a mom to a teenage daughter with a diagnosed immune-related condition, which has meant learning how to cook in a way that supports overall wellbeing alongside appropriate medical care. Some of the recipes shared here are ones we’ve created together, with a focus on gentle, comforting meals that feel nourishing and enjoyable for everyone at the table. These food choices are not a replacement for medical treatment, but part of how we care for ourselves day to day, alongside guidance from qualified healthcare professionals.
As an experienced chef and recipe developer with training in hormone health, I blend practical wellness principles with solid cooking technique. You’ll find familiar comfort foods here, lightly adapted to increase protein, fibre, and overall nutrient density, with an emphasis on steady energy and satisfaction.
My goal is to help you explore easy, delicious ways to:
- build balanced meals
- prioritise protein and fibre
- create blood-sugar-friendly breakfasts
- cook nourishing food that fits real life
I’d love you to browse my recipes, connect with me on social media (you’ll usually find me in my home kitchen), and sign up for my newsletter for food-focused tips and inspiration. We’re navigating this stage of life together — and my hope is that this space makes everyday cooking feel supportive, calm, and enjoyable.
All content shared here is based on personal experience and is provided for informational purposes only. It is not intended to replace personalised medical or nutritional advice. Always consult a qualified healthcare professional for guidance tailored to your individual needs.
Disclaimer: Note that my content here is for informational, inspirational and educational purposes. Read the full disclaimer here.
My Qualifications and Training
- Silwood School Of Cookery in Rondebosch, Cape Town:
Grande Diplome Course (3-year professional cookery programme), 2003 - Institute Of Integrative Nutrition (IIN)
Certificate in Hormone Health, 2025
These qualifications support my work as a chef and food writer and do not replace professional medical or nutritional advice.
Who I've Worked With
