The High-Protein Bowl Recipe Every Menopausal Woman Should Try
The High-Protein Bowl Recipe Every Menopausal Woman Should Try
Almond Pancakes: A Breakfast Delight
These almond pancakes are not only delicious but also tailored to support hormonal balance during this transitional phase.
| Serving Size | Time | Difficulty |
|---|---|---|
| 2-3 servings | 20 minutes | Super Easy |
Ingredients:
- 1 cup almond flour
- 2 large eggs
- 1/4 cup almond milk (unsweetened)
- 1 tsp vanilla extract
- 1/2 tsp baking powder
- A pinch of salt
- 1 tbsp coconut oil (for frying)
- Fresh berries and honey (optional for topping)
Instructions:
- In a mixing bowl, combine almond flour, baking powder, and salt.
- In another bowl, whisk together eggs, almond milk, and vanilla extract.
- Pour the wet ingredients into the dry ingredients and mix until a smooth batter forms.
- Heat a skillet over medium heat and add coconut oil.
- Pour 1/4 cup of batter onto the skillet for each pancake. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
- Serve warm with fresh berries and a drizzle of honey if desired.
Why Almond Pancake is considered a Menopause-Friendly Recipe:
Almond flour is a great source of vitamin E and magnesium, which can help combat hot flashes and support bone health. Eggs provide essential proteins and healthy fats, vital for hormone production and balance. Coconut oil contains medium-chain triglycerides which can aid in weight management, a common concern during menopause.
Approximate Nutritional Information (for the whole recipe):
Nutrition Facts
Serving Size 1plate
Servings 2
Amount Per Serving
Calories: 650 kcal
% Daily Value *
- Calories: 650
- Protein: 25g
- Carbohydrates: 20g
- Dietary Fiber: 10g
- Sugars: 5g
- Fat: 55g
- Saturated Fat: 15g
- Cholesterol: 370mg
- Sodium: 300mg
Tips:
Choose organic eggs and almond flour when possible. Enjoy these pancakes as a breakfast treat or a comforting snack. Stay nourished and empowered during menopause!
Quinoa and Roasted Vegetable Salad
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.
| Serving Size | Time | Difficulty |
|---|---|---|
| 2-3 | Prep Time: 10 minutes Cooking Time: 25 minutes Total Time: 35 minutes | Super Easy |
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:
- 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.
- 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.
- Prepare Dressing: In a small bowl, whisk together 1 tbsp of olive oil, lemon juice, minced garlic, and honey or maple syrup.
- 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.
- Serve: Enjoy the salad warm or refrigerate and serve chilled.
Why Quinoa and Roasted Vegetable Salad is considered a Menopause-Friendly Recipe
- 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.
- Vegetables: Packed with vitamins, minerals, and antioxidants. They help combat oxidative stress which can increase during menopause.
- 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.
- Olive Oil: Contains healthy monounsaturated fats and vitamin E, which are good for heart health and skin elasticity.
- 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.
- 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
Nutrition Facts
Serving Size1plate
Servings3
Amount Per Serving
Calories800-850kcal
- 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.
Recipe: Easy Salmon-Spinach Salad
Here’s a recipe for Salmon and Spinach Salad, which is rich in omega-3 fatty acids, antioxidants, and other nutrients that can be beneficial during menopause.
Easy-Prep Salmon and Spinach Salad
| Serving Size | Time | Difficulty |
|---|---|---|
| 2 | Prep Time: 10 minutes Cooking Time: 12-15 minutes Total Time: 22-25 minutes | Super Easy |
Ingredients:
- 1 salmon fillet (about 6 oz)
- 1 tablespoon olive oil
- Salt and pepper, to taste
- 3 cups fresh spinach leaves, washed and drained
- 1/4 cup cherry or grape tomatoes, halved
- 1/4 cup cucumber, sliced
- 1/4 cup red onion, thinly sliced
- 1/4 cup avocado, sliced
- 1 tablespoon pumpkin seeds or flaxseeds
- 2 tablespoons feta cheese, crumbled (optional)
- Lemon wedges for serving
Dressing:
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- Salt and pepper, to taste
Instructions:
- Salmon: Preheat your oven to 400°F (200°C). Place the salmon on a baking sheet lined with parchment paper. Drizzle with olive oil, then season with salt and pepper. Bake in the preheated oven for 12-15 minutes or until the salmon flakes easily with a fork.
- Dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper. Adjust the seasoning according to your taste.
- Salad: In a large bowl, combine the spinach, cherry tomatoes, cucumber, red onion, and avocado. Toss the salad with half of the dressing.
- Serve: Place the dressed salad on a plate. Top with the baked salmon fillet. Drizzle the remaining dressing over the salmon. Sprinkle with pumpkin seeds or flaxseeds, and feta cheese if using. Serve with lemon wedges on the side.
Benefits:
- Salmon: Rich in omega-3 fatty acids, which may help reduce the frequency and severity of hot flashes during menopause.
- Spinach: High in magnesium, which can help improve mood and sleep in menopausal women.
- Pumpkin Seeds/Flaxseeds: Both are a source of phytoestrogens, which may help balance hormones.
- Avocado: Contains healthy fats and fiber, which are good for cardiovascular health.
- Olive Oil: Rich in monounsaturated fats and vitamin E, which supports heart health and skin elasticity.
Enjoy your meal!
Approximate nutritional estimate for the Salmon and Spinach Salad recipe:
Nutrition Facts
Serving Size1plate
Servings2
Amount Per Serving
Calories530-570 kcal
% Daily Value *
Salmon and Spinach Salad (Approximate Nutritional Information per serving):
- Calories: 530-570 kcal
- Salmon: ~367 kcal (for a 6 oz fillet)
- Olive oil (used in baking and dressing): ~150 kcal (approx. 3 tablespoons in total)
- Avocado: ~40 kcal (for 1/4 of a medium avocado)
- Protein: 38-40g
- Salmon: ~34g (for a 6 oz fillet)
- Feta cheese: ~2g (optional ingredient)
- Spinach, avocado, and other vegetables: ~2-4g combined
- Total Fat: 38-42g
- Salmon: ~22g (for a 6 oz fillet)
- Olive oil: ~14g (approx. 3 tablespoons)
- Avocado: ~3.5g (for 1/4 of a medium avocado)
- Carbohydrates: 8-12g
- Spinach, tomatoes, cucumber, and red onion: ~6-10g combined
- Dijon mustard and other dressing ingredients: ~1-2g
- Dietary Fiber: 4-6g
- Spinach, avocado, and other vegetables: ~4-6g combined
- Omega-3 Fatty Acids: This would be present in a significant amount, primarily from the salmon and to a smaller extent from flaxseeds or pumpkin seeds if used. Omega-3 content in a 6 oz salmon fillet can range between 2,500-3,000mg.
- Micronutrients: High in Vitamin D, Vitamin B12, magnesium (from spinach), Vitamin K, Vitamin E (from olive oil), and potassium (from avocado).
Please note that the values are approximate and can vary based on the specific sizes and brands of ingredients used. For an exact 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.