Category: Menopause Friendly Recipes

Discover our Quinoa and Roasted Vegetable Salad – a menopause-friendly dish packed with protein, vitamins, and antioxidants. Perfect for balancing blood sugar, boosting mood, and supporting heart health. Dive into a tasty, nutritious meal in just 35 minutes.

Ingredients:

• 1 cup quinoa (uncooked)
• 2 cups water
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 carrot, diced
• 1/2 red onion, diced
• 3 tbsp olive oil
• Salt and pepper, to taste
• 1/4 cup fresh parsley, chopped
• 1/4 cup almonds, chopped and toasted
• 1/4 cup dried cranberries or raisins
• Juice of 1 lemon
• 1 garlic clove, minced
• 1 tsp honey or maple syrup

Instructions:

1. Cook Quinoa: In a pot, bring 2 cups of water to boil. Add quinoa, reduce heat, cover, and simmer until the quinoa is cooked and water is absorbed, about 15 minutes. Fluff with a fork and set aside to cool.
2. Roast Vegetables: Preheat your oven to 400°F (200°C). In a mixing bowl, toss bell pepper, zucchini, carrot, and red onion with 2 tbsp of olive oil. Season with salt and pepper. Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes or until tender and slightly golden.
3. Prepare Dressing: In a small bowl, whisk together 1 tbsp of olive oil, lemon juice, minced garlic, and honey or maple syrup.
4. Assemble Salad: In a large bowl, combine cooked quinoa, roasted vegetables, parsley, almonds, and dried cranberries or raisins. Drizzle with the dressing and toss to combine.
5. Serve: Enjoy the salad warm or refrigerate and serve chilled.

Why Quinoa and Roasted Vegetable Salad is considered a Menopause-Friendly Recipe

1. Quinoa: A rich source of protein and dietary fiber, quinoa helps to stabilize blood sugar levels, which can be beneficial during menopause when many women experience blood sugar fluctuations.
2. Vegetables: Packed with vitamins, minerals, and antioxidants. They help combat oxidative stress which can increase during menopause.
3. Almonds: Rich in vitamin E and magnesium. Almonds can help improve mood, which is beneficial as many women experience mood swings or depression during menopause.
4. Olive Oil: Contains healthy monounsaturated fats and vitamin E, which are good for heart health and skin elasticity.
5. Dried Cranberries: Besides being a sweet addition, they’re also good for urinary tract health. Some women become more susceptible to UTIs during menopause, and cranberries can be a preventive measure.
6. Lemon and Garlic: Both are good for cardiovascular health. The heart can become more vulnerable during menopause due to the decline in estrogen.

Approximate Nutritional Information for the whole recipe

• Calories: 800-850 kcal
  • Quinoa: ~420 kcal (for 1 cup uncooked, which typically triples in volume when cooked)
  • Olive oil: ~360 kcal (3 tablespoons)
  • Vegetables, almonds, and cranberries: ~50-70 kcal combined
• Protein: 24-26g
  • Quinoa: ~16g (for 1 cup uncooked)
  • Almonds: ~6-8g (for 1/4 cup)
  • Vegetables: ~2g combined
• Total Fat: 40-44g
  • Olive oil: ~40g (3 tablespoons)
  • Almonds: ~3-4g (for 1/4 cup)
• Carbohydrates: 90-100g
  • Quinoa: ~60g (for 1 cup uncooked)
  • Dried cranberries: ~20g (for 1/4 cup, this can vary significantly depending on whether they’re sweetened)
  • Vegetables: ~10-20g combined
• Dietary Fiber: 12-15g
  • Quinoa: ~10g (for 1 cup uncooked)
  • Vegetables and almonds: ~2-5g combined
• Micronutrients:
  • High in Magnesium, Iron, Vitamin E, Folate, and Vitamin C among others. Quinoa is a particularly good source of magnesium and iron, while almonds contribute Vitamin E, and the vegetables add a variety of vitamins and minerals.

Remember that these are approximate values and can vary based on the specific sizes, preparation methods, and brands of ingredients used. For a detailed nutritional count, you’d need to use a specific nutrition calculator or software that takes into account the exact brands and quantities of each ingredient.