Looking for midweek meal inspiration? Always! Dr Federica Amati - author, nutritional scientist and Zoe programme colleague of Prof Tim Spector - is here to help

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It's so boring working out what to make for dinner every night, isn't it? Especially when you're trying to find dishes that are healthy, hearty and good value. But Recipes for a Better Menopause,  £25 - the book by nutrition expert Dr Federica Amati, who works on the Zoe programme (we caught up with her last week at the launch of the M&S Food X Zoe gut shot drink), and award-winning chef Jane Baxter - is full of delicious, nutrient-packed  meal options that have the added benefit of helping women manage menopausal symptoms. (We spoke to Dr Federica recently about how your diet can affect your menopause age and symptoms.) 

This baked kefir chicken is very easy (although you may want to marinate it the day before cooking so plan ahead) and, with the use of kefir, is a smart way to bump up the quotient of probiotics in your diet, to promote a healthy gut microbiome. OK, let's cook.

Baked kefir chicken

The kefir tenderizes the chicken and gives a wonderful flavour with the fresh herbs. Serve with a dressed green salad or mixed vegetables. Serves 4


8 skinless, bone-in chicken thighs 

300ml kefir 

2 garlic cloves 

1 lemon 

2 tbsp chopped tarragon 

2 tbsp chopped flat leaf parsley

2 tbsp chopped chives 

Salt and pepper 


1. Slice each chicken thigh across the bone a few times and place in a shallow container. In a food processor, blend the rest of the ingredients together and pour over the chicken, turning it in the marinade until well coated. Cover and leave in the fridge to marinate, ideally overnight. 

2. Take the chicken out of the fridge 30 minutes before cooking to allow it to come up to room temperature. Preheat the oven to 180ºC/350°F/gas mark 4. 

3. Place the chicken in a shallow baking tray with all of the marinade and juices and cook for about 30 minutes or until the juices run clear.