Grilled Peach & Green Chickpea Salad by Chef Carrie Bonfitto

This Salad Has Peachy Power: A Perimenopause-Friendly Recipe

At times, the kitchen can be an intense place to work. Ovens set to over 400 degrees, pots of steaming water standing at the ready, burners cranked up to high, and the speed and precision needed to get all the components of your dish to come together on one plate at the same time is more than enough to make anyone’s temperature rise! There’s no doubt that being a chef is a hot job. You may have heard the phrase, “If you can’t take heat, get out of the kitchen!” I’m someone who thrives in this heat! I love the good stress and occasional sweat that comes with working in a sweltering kitchen.

Well…that was until recently.

Try having a hot flash in a hot kitchen. I’ve got to tell you, that’s a whole new level of heat. It’s Carolina Reaper pepper hot. I’m talking a 2 million on the Scoville scale! Perhaps this is why the walk-in fridge was invented. I’m not sure. But one thing I do know: perimenopause just expedited my ticket!

As a holistic chef and nutrition consultant, I believe food can be one of our most powerful allies during this time. That’s why I created this Grilled Peach & Green Chickpea Salad—a dish that’s as nourishing as it is delicious. It’s a celebration of summer produce and hormone-supportive ingredients, packed with phytoestrogens (plant estrogens) that offer gentle, natural support for this life stage.

Let’s Talk Peaches (and Why Your Hormones Love Them)

Peaches aren’t just beautiful—they’re beautifully functional. Especially when you leave the skin on.

Here’s why they’re a must-have in your perimenopause kitchen:

• Fiber: A medium peach with skin delivers 2–3 grams of soluble fiber, which supports digestion and hormone clearance.
• Phytoestrogens: Peaches contain lignans, which have mild estrogenic activity that can help take the edge off fluctuating hormones.
• Antioxidants: From carotenoids to vitamin C, peaches help protect your skin, mood, and heart.
• Low glycemic load: Naturally sweet, yet blood-sugar friendly—no crash equals a more even mood.

What’s in This Hormone-Happy Salad?

This salad is a symphony of textures and flavors, each one selected with wellness in mind:

• Green chickpeas: Young, tender, and slightly sweet. Rich in plant protein, fiber, and—you guessed it—phytoestrogens.
• Leafy greens: Arugula, spinach, baby kale… full of calcium, magnesium, and minerals that help your nervous system and bones thrive.
• Goat cheese: Creamy and tangy, often better tolerated than cow’s milk cheese.
• Toasted nuts: Crunchy, satisfying, and rich in healthy fats and more phytoestrogens.
• Flaxseed vinaigrette: Bright, balanced, and rich in even more phytoestrogens and  fiber.

Why Phytoestrogens Matter

During perimenopause, estrogen levels naturally decline—but not in a gentle slope. It’s often more like a roller coaster. Phytoestrogens are plant compounds that gently mimic estrogen in the body, offering support when your levels dip.

They won’t solve everything, but they can help ease symptoms like hot flashes, mood swings, and brain fog. Think of them as botanical allies—quiet, steady, and supportive.

Pantry Allies: Foods Rich in Phytoestrogens

When you’re stocking your kitchen with perimenopause in mind, these foods are worth reaching for:

• Flaxseeds (ground is best for absorption)
• Organic soy (edamame, tofu, tempeh)
• Lentils
• Chickpeas
• Sesame seeds
• Barley
• Berries
• Apples
• Carrots
• Garlic
• Alfalfa sprouts
• Green tea
• Peaches (with the skin)

Whole, plant-based foods are a solid foundation. If it grows from the earth and nourishes your body, you’re on the right path.

Why This Salad Works

This salad is the perfect blend of nourishment and pleasure. The grilled peaches become warm and caramelized, adding just the right touch of natural sweetness. Their softness plays beautifully against the pop of green chickpeas, the crunch of toasted nuts, and the tangy richness of goat cheese.

This salad isn’t just a recipe; it’s a reminder that even in times of change, you can nourish yourself with grace, beauty, and intention. Make it for yourself on a sunny afternoon or share it with friends who could use your support during this stage in their lives.

Check out the recipe below or learn more about Chef Carrie Bonfitto, NC, BCHN® and the rest of the Holistic Chef Team by visiting our faculty page.

Grilled Peach & Green Chickpea Salad

Recipe by Chef Carrie Bonfitto | Serves 4

INGREDIENTS

For the Salad

• 1 cup green chickpeas (fresh or frozen)
• 3 ripe but firm peaches, pitted, and sliced into 1 ½ inch pieces
• 1 tbsp olive oil (for grilling)
• 5 oz mixed greens (arugula, baby kale, or spinach)
• 1 small cucumber, peeled into ribbons
• 4 oz goat cheese, crumbled
• ¼ cup scallions, thinly sliced
• ¼ cup toasted walnuts or pecans
• Fresh basil or mint leaves (optional)
• Salt & pepper, to taste

For the Dressing

• 1 tbsp ground flaxseeds (grind fresh if possible)
• 2 tbs water
• 3 tbsp extra virgin olive oil
• 1 tbsp apple cider vinegar
• 1 tsp honey or maple syrup
• 1 tsp Dijon mustard
• Salt & pepper, to taste
   

INSTRUCTIONS

Preparing the Hasselback Potatoes

1. Prep the green chickpeas:
    If using fresh: shell them and blanch in boiling salted water for 3–4 minutes, then drain and rinse under cold water.
    If using frozen: blanch for only 1 minute.
2. Grill the peaches:
    Preheat a grill or grill pan over medium-high heat. Brush the grate with olive oil and grill peaches on one side for 1-2 minutes until caramelized. Flip and grill the other side. This should leave nice grill marks in your peach slices.
3. Make the dressing:
    Add the flaxseeds and the water to a jar and let soak for about 5 minutes. Add the olive oil, balsamic vinegar, honey/maple syrup, Dijon mustard, salt, and pepper Shake until well emulsified, a good 2 minutes.
4. Assemble the salad:
    In a large bowl, toss the greens, scallions and the chickpeas with just enough dressing to coat. On a large platter, spread mixed greens. Top with grilled peach slices, cucumbers, goat cheese, toasted nuts, and herbs if using. Lightly brush the peaches and the cucumbers with some of the remaining dressing.