{"id":49661,"date":"2026-07-26T14:21:46","date_gmt":"2026-07-26T12:21:46","guid":{"rendered":"https:\/\/getitmagazine.co.za\/highway-berea\/?p=49661"},"modified":"2026-07-21T14:35:55","modified_gmt":"2026-07-21T12:35:55","slug":"the-roasted-rose-cooking-for-calm-connection-and-midlife-nourishment","status":"publish","type":"post","link":"https:\/\/getitmagazine.co.za\/highway-berea\/blog\/2026\/07\/26\/the-roasted-rose-cooking-for-calm-connection-and-midlife-nourishment\/","title":{"rendered":"The roasted rose … Cooking for calm, connection and midlife nourishment."},"content":{"rendered":"

There is a certain kind of kitchen that does not just feed a family, it holds them. For Hillcrest\u2019s Casey Bumpsteed, that place is painted soft pink, filled with light and always quietly alive with something on the stove. It is where she works, creates, photographs and, most importantly, where life gathers.<\/p>\n

Known as The Roasted Rose, Casey is a Cordon Bleu-trained chef, food writer, photographer and mother of two. But those titles only tell part of the story.<\/p>\n

At her core, she is building something softer, a life shaped around food, rhythm and connection. And for many women moving through midlife, that philosophy feels instantly familiar.<\/p>\n

Casey did not arrive at food through trend or training alone. It has always been there, woven into the way she moves through the world.<\/p>\n

Cooking, she says, has always been how she expresses care, and not through performance or pressure, just presence.<\/p>\n

\"\"
Photo: Casey Bumpsteed<\/figcaption><\/figure>\n

\u201cIt was never one defining moment,\u201d she says. \u201cMore a lifelong rhythm of feeding people and noticing how food shifts the energy of a space.\u201d<\/p>\n

Over time, that rhythm deepened into something more intentional, especially as she began paying closer attention to women navigating midlife, energy shifts and hormonal change. Not as something to fix, but something to understand.<\/p>\n

Midlife, she believes, is often where things get louder before they get clearer. Energy changes, sleep shifts, appetite feels different. Life, in general, feels full in a way that is harder to ignore.<\/p>\n

And in the middle of all of that, food can either add to the noise or soften it. For Casey, that is where the work begins. Not in restriction or rules, but in steadiness.<\/p>\n

\u201cI am really interested in how food and rhythm can become anchors,\u201d she says, \u201cnot stressors.\u201d<\/p>\n

Step into her kitchen and that intention is easy to feel. It is not minimalist or styled for perfection. It is layered, lived-in, full of colour and personality. It\u2019s a space where creativity and everyday life exist side by side.<\/p>\n

At the centre is a large farm table where her family gathers, phones aside, where conversations are casual but meaningful.<\/p>\n

\u201cI prefer eating in the kitchen,\u201d she says. \u201cThat is where the connection happens.\u201d<\/p>\n

With an 18-year-old daughter, an 11-year-old son and a husband who travels often, those shared meals have become a quiet anchor in a busy household. Nothing elaborate, just consistent, familiar and real.<\/p>\n

Her approach to food mirrors that same philosophy. It\u2019s flexible, seasonal and grounded.<\/p>\n

There are no strict rules in her kitchen, no rigid definition of healthy eating. Instead, there is a focus on balance, on listening to the body and on keeping things simple enough to actually sustain.<\/p>\n

\u201cI would rather embrace moderation than restriction,\u201d she says.<\/p>\n

Meals are built around what is available, what is fresh and what feels achievable in the moment. Protein where possible, plenty of fibre, healthy fats that carry energy through the day, and always permission to enjoy food without guilt.<\/p>\n

Increasingly, Casey also works within the space of hormone health, something she has studied formally and now weaves into her everyday philosophy. But even here, her approach remains grounded.<\/p>\n

This is not clinical wellness. It is lived wellness. Understanding how energy, mood, sleep and appetite shift through different seasons of life, and responding with care rather than control.<\/p>\n

\u201cMidlife often comes with a lot of internal noise,\u201d she says. \u201cFood can be a place where things soften again.\u201d<\/p>\n

There is something quietly refreshing about the way she speaks about nourishment because it is practical. Cook more simply and sit down to eat. Slow one meal a day and pay attention to how you feel afterwards. Small, repeated things that actually last.<\/p>\n

Food, for Casey, is never separate from life. It\u2019s woven into mornings and school runs, into late afternoons and shared dinners, into the quiet rituals that hold a home together.<\/p>\n

It is also where joy lives, in baking with her children, in experimenting with new ideas, in recreating old family recipes and in the everyday messiness of feeding people you love.<\/p>\n

\u201cIt is not one thing,\u201d she says. \u201cIt is the rhythm of everyday living.\u201d<\/p>\n

There is something quietly grounding about that approach, especially in midlife, where so much begins to shift at once.<\/p>\n

To bring that philosophy into the kitchen, Casey shares three seasonal recipes that reflect exactly how she cooks at home, nourishing, unfussy and made to be shared.<\/p>\n

You can follow Casey on Facebook, Instagram and Tiktok @caseytheroastedrose.<\/p>\n

Details: \u00a0caseytheroastedrose.com<\/em><\/p>\n

\"\"
Photo: Casey Bumpsteed<\/figcaption><\/figure>\n

Family-Style Butter Bean Caesar Salad<\/strong><\/p>\n

Serves 4 to 6<\/p>\n

Caesar salad has always been one of Casey\u2019s favourites, so this version keeps the comfort while adding extra nourishment. Butter beans bring creaminess, while sardines melt into the dressing for depth, richness and omega-3 goodness.<\/p>\n

You\u2019ll need<\/p>\n

Parmesan seed crisps: finely grated Parmesan 100g; pumpkin seeds 2 tbsp; sunflower seeds 1 tbsp; sesame seeds 1 tbsp; cracked black pepper.<\/p>\n

Sardine Caesar dressing: sardines in olive oil 120g, drained; butter beans \u00bd cup; plain Greek yoghurt \u00bd cup; mayonnaise 2 tbsp; finely grated Parmesan 2 tbsp; garlic 1 clove; Dijon mustard 1 tsp; lemon juice 1 lemon; Worcestershire sauce 1 tsp; black pepper; water 2 to 3 tbsp if needed.<\/p>\n

Salad: salad leaves 2 cups; broccoli 2 heads or tenderstem broccoli 2 bunches; eggs 4; pickled red onions 1 tbsp; Parmesan 50g shaved; olive oil; sea salt and black pepper; lemon zest 1; dill or parsley.<\/p>\n

How to make<\/p>\n

Preheat the oven to 190\u00b0C. Combine Parmesan, pumpkin seeds, sunflower seeds, sesame seeds and black pepper. Spoon into small rounds on a lined tray and bake for 6 to 8 minutes until golden. Cool completely until crisp.<\/p>\n

Boil eggs for 7 minutes, then cool, peel and halve. Roast broccoli with olive oil, salt and pepper at 190\u00b0C for 18 to 20 minutes until lightly charred.<\/p>\n

Blend all dressing ingredients until smooth and creamy, loosening with water if needed.<\/p>\n

Arrange salad leaves on a platter, top with broccoli, eggs, Parmesan shavings and pickled onions. Drizzle with dressing and finish with seed crisps, herbs and lemon zest.<\/p>\n

\"\"
Photo: Casey Bumpsteed<\/figcaption><\/figure>\n

Golden Chicken Thighs with Roasted Chickpeas, Tomatoes & Coriander Yoghurt<\/strong><\/p>\n

Serves 4 to 6<\/p>\n

A vibrant tray bake designed for ease and nourishment. Yoghurt-marinated chicken stays tender and fragrant while chickpeas crisp and tomatoes turn jammy in the oven.<\/p>\n

You\u2019ll need<\/p>\n

Chicken marinade: chicken thighs 8 bone-in skin-on; Greek yoghurt \u00be cup; lemon zest and juice 1 lemon; olive oil 1 tbsp; smoked paprika 2 tsp; cumin 2 tsp; turmeric 1 tsp; garlic powder 1 tsp; fresh ginger 1 tbsp grated; sea salt; black pepper.<\/p>\n

Roasting tray: chickpeas or butter beans 2 x 400g tins drained; cherry tomatoes 300g; red onion 1 sliced; olive oil 2 tbsp; smoked paprika 1 tsp; cumin \u00bd tsp; salt and pepper.<\/p>\n

Coriander yoghurt: Greek yoghurt \u00be cup; coriander 1 packed cup; lemon juice \u00bd lemon; garlic 1 clove; olive oil 2 tbsp; salt; water splash.<\/p>\n

To finish: pumpkin seeds \u00bc cup toasted; coriander; lemon wedges; feta 50g optional.<\/p>\n

How to make<\/p>\n

Mix marinade ingredients and coat chicken. Chill for at least 2 hours or overnight.<\/p>\n

Preheat oven to 200\u00b0C. Roast chickpeas for 15 minutes with spices, then add tomatoes, onion and chicken. Roast 35 to 40 minutes until golden and cooked through.<\/p>\n

Blend coriander yoghurt until smooth and drizzleable.<\/p>\n

Serve everything on a platter, topped with yoghurt, seeds, herbs, lemon and feta.<\/p>\n

\"\"
Photo: Casey Bumpsteed<\/figcaption><\/figure>\n

Rustic Mixed Berry Galette with Almond Crust & Vanilla Ice Cream<\/strong><\/p>\n

Serves 6<\/p>\n

A relaxed dessert built for sharing, where seasonal berries bake into a jammy filling inside a crisp almond pastry.<\/p>\n

You\u2019ll need<\/p>\n

Almond dough: plain flour 250g; cold butter 125g cubed; icing sugar 50g; ground almonds 30g; egg 1; salt pinch; cold water 1 to 2 tbsp if needed.<\/p>\n

Berry filling: strawberries 2 cups halved; blueberries 1 cup; raspberries 1 cup; cornflour 2 tbsp; honey or brown sugar 3 tbsp; vanilla extract 1 tsp; lemon zest 1; ground almonds \u2153 cup; chia seeds 2 tbsp.<\/p>\n

To finish: egg yolk 1 mixed with water 1 tbsp; demerara sugar 1 to 2 tbsp; vanilla ice cream.<\/p>\n

How to make<\/p>\n

Rub flour, butter, icing sugar, almonds and salt together until crumbly. Add egg and bring together into dough, chilling for 20 to 30 minutes.<\/p>\n

Toss berries with cornflour, honey, vanilla, lemon zest and chia seeds.<\/p>\n

Roll dough into a rough circle, place on a tray, sprinkle centre with ground almonds, add filling and fold edges over.<\/p>\n

Brush with egg wash, sprinkle sugar and bake at 190\u00b0C for 35\u201340 minutes until golden and bubbling.<\/p>\n

Serve warm with vanilla ice cream.<\/p>\n

\"\"
Photo: Casey Bumpsteed<\/figcaption><\/figure>\n

Understanding hormone health in midlife<\/strong><\/p>\n

Hormone health refers to the natural shifts that affect energy, mood, sleep, appetite and digestion during midlife. Rather than something to manage, it is about learning to support the body through change.<\/p>\n

Common shifts can include:
\n<\/em>\u2022 fluctuating energy levels
\n\u2022 changes in sleep quality
\n\u2022 increased stress sensitivity
\n\u2022 shifts in appetite and mood<\/p>\n

Simple ways to support balance:
\n<\/em>\u2022 prioritise protein and healthy fats earlier in the day
\n\u2022 aim for balanced meals to steady energy
\n\u2022 avoid long gaps between meals
\n\u2022 stay hydrated throughout the day
\n\u2022 build calmer daily rhythms where possible<\/p>\n

Casey\u2019s way of keeping food real<\/strong><\/p>\n

    \n
  • Keep meals simple and seasonal
    \n\u2022 Cook from what is already in the kitchen
    \n\u2022 Aim for balance, not perfection
    \n\u2022 Slow down at least one meal a day
    \n\u2022 Let food be both nourishment and joy
    \n\u2022 Repeat what works instead of overcomplicating<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

    There is a certain kind of kitchen that does not just feed a family, it holds them. For Hillcrest\u2019s Casey Bumpsteed, that place is painted soft pink, filled with light and always quietly alive with something on the stove. It is where she works, creates, photographs and, most importantly, where life gathers. Known as The […]<\/p>\n","protected":false},"author":24,"featured_media":49668,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2060,20],"tags":[13025,13026],"class_list":{"0":"post-49661","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-food-wine","8":"category-personalities","9":"tag-casey-bumpsteed","10":"tag-the-roasted-rose"},"yoast_head":"\nThe roasted rose ... 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