This mushroom walnut spread is hormone-friendly with deep, earthy flavor from a simple blend of sautéed mushrooms, toasted walnuts, and fresh herbs. Everything is processed until smooth and creamy, creating a rich spread with plenty of depth. Serve it with crudité for the vitamins and minerals that bodies in perimenopause crave, or smeared on toasted sourdough.

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Simple, hormone-friendly recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about rebel wellness, feral confidence, perimenopause and reducing overwhelm, I’m your people. start here

Mushroom walnut spread on toasted baguette from the midlife health and lifestyle blog findingmyfierce.com

Ingredients:

(see printable recipe card down below)

SERVINGS: 8 | Start to finish: 15 minutes

3 tbsp (30 ml) extra virgin olive oil, divided
1 lb (450 g) mushrooms, mixed varieties if preferred
¼ cup (38 g) chopped onion
1 garlic clove, minced
¾ cup (87 g) walnuts, roughly chopped
¼ tsp (0.25 g) dried oregano
¼ tsp (0.25 g) dried thyme

How to Make This

In a large skillet, heat 1 tablespoon of the olive oil over medium-high heat. Add the mushrooms, onion, and garlic and cook, stirring frequently to prevent scorching, until softened and liquid has evaporated, about 5 minutes. Turn off heat and set aside.
In a food processor or blender, add the walnuts and remaining 2 tablespoons olive oil until well blended. You might need to scrape the sides and if the mixture is too thick, add 1 teaspoon more of olive oil.
Add the mushroom mixture, oregano, thyme and process until well blended. It doesn’t have to be creamy, a few small chunks are okay. Transfer the pâté to a serving bowl and serve warm with crudité, or warm toasted sourdough

Real Talk: Mushrooms

Mushrooms are one of the few plant foods that contain vitamin D precursors, which convert to active vitamin D when exposed to sunlight — and vitamin D deficiency is both widespread in perimenopausal women and directly linked to insulin resistance and estrogen dysregulation. Beyond that, the beta-glucans in mushrooms have been studied for their ability to improve insulin sensitivity and reduce post-meal glucose response. If shiitake are included, the additional compounds supporting estrogen metabolism make this sauté genuinely hormone-supportive.

Before You Go

This recipe came out of the same place where I write the rest of this blog: in a vintage RV parked in the woods next to a river, where I write about rebel wellness, fierce confidence, simple living and hormone friendly meals for women over 40 in perimenopause and menopause. If you’re interested to learn more about these topics, read my story or start here .

If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped or what you added.

Melissa

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