Heart-Healthy Beetroot and Salmon Salad with Citrus-Walnut Dressing

Lynne on February 9, 2024

Let’s whip up something special for Valentine’s Day, a meal that’s as good for the heart as it is for the soul, especially tailored for those navigating menopause. We’re talking about a gorgeous Heart-Healthy Beetroot and Salmon Salad topped off with a zesty Citrus-Walnut Dressing. This dish is a triple treat: it’s packed with nutrients that support hormonal balance, it’s super easy to make, and you can easily find the ingredients at your local grocery store. So, whether you’re cooking for a loved one or treating yourself, this recipe is all about celebrating love and health in one delicious meal. Let’s dive in!

Ingredients:

For the Salad:
- 2 medium beetroots, roasted and sliced
- 2 (6-ounce) salmon fillets, skin-on
- 4 cups mixed salad greens (such as spinach, arugula, and watercress)
- 1/2 red onion, thinly sliced
- 1 avocado, sliced
- 1/4 cup walnuts, toasted and chopped
- Olive oil
- Salt and pepper, to taste
For the Citrus-Walnut Dressing:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon fresh orange juice
- 1 tablespoon fresh lemon juice
- 1 teaspoon honey (optional, depending on dietary needs)
- 1 small garlic clove, minced
- 2 tablespoons walnuts, finely chopped
- Salt and pepper, to taste

Preparation Steps:

Preheat the Oven & Roast Beetroots: Preheat your oven to 400°F (200°C). Wrap the beetroots in foil and roast until tender, about 45-60 minutes. Once cool, peel and slice.
Cook the Salmon: Season the salmon fillets with salt and pepper. Heat a skillet over medium-high heat with a drizzle of olive oil. Place the salmon skin-side down and cook for 5-6 minutes, then flip and cook for another 3-4 minutes or until desired doneness. Let it rest for a few minutes before slicing.
Prepare the Citrus-Walnut Dressing: In a small bowl, whisk together the olive oil, orange juice, lemon juice, honey, minced garlic, and chopped walnuts. Season with salt and pepper to taste.
Assemble the Salad: In a large bowl, toss the mixed greens and red onion with half of the dressing. Divide the greens onto plates, then top with roasted beetroot, avocado slices, and salmon. Drizzle with the remaining dressing and sprinkle with toasted walnuts.

Serving Suggestions:

Serve this nutritious and flavorful salad with a side of whole-grain bread or crackers to add a crunchy texture and to increase fiber intake, important for digestive health during menopause.

Benefits for Menopausal Women:

Omega-3 Fatty Acids: Support heart health and may help with hormonal balance.
Antioxidants: Beetroot contains betaine and other compounds that may help reduce inflammation and oxidative stress.
Healthy Fats: Avocado and walnuts provide monounsaturated fats and omega-3s, crucial for maintaining healthy cholesterol levels.
Fiber: Promotes digestive health and helps manage weight by keeping you fuller for longer.

Here’s a detailed shopping list for the “Heart-Healthy Beetroot and Salmon Salad with Citrus-Walnut Dressing.” This list is designed to prepare a romantic meal for two, perfect for a special Valentine’s Day celebration while keeping health in mind. This shopping list ensures you have all the necessary ingredients to prepare a delicious and nutritious Valentine’s Day meal that supports the well-being of menopausal women, focusing on heart health, hormonal balance, and ease of preparation.

Shopping List:

Fresh Produce:

2 medium beetroots
4 cups mixed salad greens (e.g., spinach, arugula, watercress)
1/2 red onion
1 avocado
1 orange (for fresh juice)
1 lemon (for fresh juice)
1 small garlic clove

Seafood:

2 (6-ounce) salmon fillets, skin-on

Nuts & Seeds:

1/4 cup + 2 tablespoons walnuts (for salad and dressing)

Pantry Staples:

Olive oil (extra virgin preferred)
Honey (optional, depending on dietary needs)
Salt
Black pepper

Optional:

Whole-grain bread or crackers (to serve alongside)

Notes:

Beetroots: Look for firm, smooth beetroots with unblemished skins. They can be roasted ahead of time to save on preparation.
Salmon: Fresh, high-quality salmon is best for this recipe. If unavailable, frozen fillets can be used but allow them to thaw completely before cooking.
Mixed Salad Greens: Pre-washed mixed greens save time. Feel free to customize the mix based on preference or availability.
Walnuts: Toasting the walnuts before adding them to the salad enhances their flavor. This can be done in a dry skillet over medium heat for a few minutes until fragrant.

This Valentine’s recipe is designed to be both a treat and a healthy choice for menopausal women, focusing on ease of preparation and the availability of ingredients to ensure a stress-free and loving celebration.

Print this recipe + Shopping List

Heart-Healthy Beetroot and Salmon Salad with Citrus-Walnut Dressing Download

Free Download: 4-Week Menopause Friendly Meal Plan

Fenugreek and Lentil Soup Delight

Lynne on November 3, 2023

This Fenugreek and Lentil Soup Delight is one of our easy recipes for menopause. This soup is designed with menopausal women in mind, as it includes fenugreek, which is known for its potential benefits in alleviating some menopausal symptoms. Fenugreek contains phytoestrogens, which are plant compounds that can mimic the hormone estrogen in the body, helping to balance hormonal fluctuations that occur during menopause. You can read more about the benefits of fenugreek to menopausal women here.

Moreover, this recipe is easy to prepare, making it a practical choice for women going through menopause who may not have the energy or time for complicated cooking. With a relatively short prep time of just 10 minutes and a total cooking time of 30 minutes, it’s a convenient and nutritious option for those looking to incorporate menopause-friendly foods into their diet.

The combination of red lentils, rich in protein and fiber, with the warming and aromatic spices like cumin, coriander, and ginger, creates a comforting and flavorful soup that can provide both physical and emotional comfort during this transformative phase of life. By enjoying dishes like this Fenugreek and Lentil Soup Delight, women can take a proactive approach to managing their menopausal symptoms while enjoying a delicious and nourishing meal.

Try this recipe and let us know what you think!

Fenugreek and Lentil Soup Delight

Serving Size	Prep Time	Cook Time	Total Time	Difficulty
4 servings	10 mins	30 mins	40 mins	Easy

Menopause Comfort Soup: Fenugreek and Lentil Delight

Ingredients:

1 cup dried red lentils, rinsed and drained
1 tablespoon fenugreek seeds
1 small onion, finely chopped
2 cloves garlic, minced
1 carrot, diced
1 celery stalk, diced
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon turmeric powder
1/4 teaspoon ground ginger
4 cups vegetable broth
2 cups water
Salt and pepper to taste
2 tablespoons olive oil
Fresh cilantro or parsley for garnish (optional)

Instructions:

Heat the olive oil in a large pot over medium heat. Add the fenugreek seeds and sauté for a minute or until they start to release their aroma.
Add the chopped onion, garlic, carrot, and celery to the pot. Sauté for about 5 minutes until the vegetables become tender.
Stir in the ground cumin, ground coriander, turmeric, and ground ginger. Cook for another 2 minutes to toast the spices.
Add the rinsed red lentils to the pot and stir to combine with the vegetables and spices.
Pour in the vegetable broth and water. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the lentils are soft and fully cooked.
Season the soup with salt and pepper to taste. Adjust the seasonings as needed.
Use an immersion blender to blend the soup until it reaches your desired consistency. If you don’t have an immersion blender, you can transfer the soup in batches to a regular blender, blend, and then return it to the pot.
Taste the soup and adjust the seasoning if necessary.
Serve the fenugreek and lentil soup hot, garnished with fresh cilantro or parsley if desired.

Enjoy this comforting and menopause-friendly meal!

Can Rosemary Oil Help in Hair Growth?

Lynne on September 6, 2023

Ever heard about the magic of rosemary oil for hair? This isn’t just your regular kitchen herb. Rosemary oil, rooted deep in history, is quite the champ for boosting hair growth and tackling thinning spots.

Does this stuff actually work, though?

John Horton’s Health Essentials podcast recently talked about rosemary oil for hair growth, not the cooking kind. Dr. Shilpi Khetarpal, a Cleveland Clinic dermatologist, was on the show to chat about this interesting topic. She said hair is a big deal, culturally and personally, and it’s a common concern in her practice, especially in our online world.

They discussed a 2015 study that compared rosemary oil to 2% minoxidil (Rogaine). The results were promising, but you got to be consistent with using it. They recommend applying it to your scalp every day, though some people might not like the oily feeling.

Dr. Khetarpal explained that rosemary oil, from the actual plant, has a bunch of good properties. It can help with tissue repair, cell turnover, and even scalp circulation. This increased blood flow can feed your hair follicles and lead to healthier hair. Plus, rosemary oil’s anti-inflammatory and antioxidant properties can help fight hair loss and promote growth.

If you’re thinking about trying rosemary oil, Dr. Khetarpal has some tips. Get a pure, fragrance-free version and do a patch test first. There are a bunch of commercial products with rosemary oil, but choose a reputable brand. How you apply it depends on your hair type, but a small amount (about a teaspoon) should be enough for your whole scalp. For best results, use it two to three times a week for at least six months.

What happens if you put rosemary oil in your hair?

Well, the oil itself can be a bit of a buzzkill for your hairdo. If you’ve got thin or fine hair or not a ton of it, using rosemary oil might leave your locks looking all greasy and weighed down. Not a good look, right? If that’s your jam, try slathering this stuff on as a pre-shampoo treatment, but only on days when you’re planning to use a clarifying shampoo.

So, how often should you get cozy with rosemary oil in your hair?

If you’re battling the itchiness from dandruff, mix the oil with some other stuff and slap it on your scalp three to four times a week. Give your noggin a 20-minute massage, then wash it all out with shampoo.

Now, if you’re one of those fine-haired peeps or your scalp’s got a thing for producing extra oil, you might want to use rosemary oil as a scalp treat once a week. Just remember to wash it out pronto to dodge the greasy look.

Can you snooze with rosemary oil in your hair?

Nope, that’s a no-go, according to our expert. Leaving any oil hanging out on your scalp all night can mess with your scalp’s little ecosystem, causing itchiness and redness. And guess what? This rule applies to all oils, not just rosemary.

So, how should you actually use rosemary oil for your hair?

Well, don’t just go dumping it straight on your head. Start slow – like once or twice a week.
Mix about five drops of rosemary essential oil with a friendly carrier oil like coconut or jojoba.
Give your scalp a little love for five to ten minutes, then rinse it out. Diluting the pure stuff helps tone down its power and keeps your skin from getting all cranky.
If you’re feeling adventurous, you can blend rosemary oil with other essential oils.
Or, if you’re a lazy genius, just toss some in your regular shampoo or conditioner and get the benefits while you wash.

DIY Rosemary Oil Recipe using Fresh Rosemary

DIY Rosemary Oil for Hair Growth

Ingredients

1/2 cup of castor oil
1/2 cup of coconut oil
1/2 cup of fresh rosemary sprigs

Directions

Wash the rosemary sprigs thoroughly under tap water to ensure they’re free from any contaminants. Gently dab them with a dry cloth.
Finely dice the rosemary to bring out its fragrant essence.
In a saucepan, combine the coconut and castor oil, then mix in the diced rosemary.
Warm the mixture on a low flame, allowing it to infuse for roughly 30 minutes. Make sure to stir now and then to avoid the rosemary from adhering to the pan’s base.
Once done, set the saucepan aside and give the oil some time to cool down.
Position a fine sieve over a pristine container or jar. Gradually pour the oil, ensuring the rosemary remnants are trapped by the sieve.
Gently press the rosemary against the sieve using a spoon or your fingers to squeeze out any lingering oil.
Dispose of the residual rosemary and pour the purified rosemary oil into a sterile, tinted glass container for keeping.
To maintain the oil’s efficacy, store the container in a shaded, chilly spot.

And if you’re not into DIY mode, no sweat. There are plenty of hair products out there that already have rosemary oil in the mix. So, go ahead, pamper those locks!

The High-Protein Bowl Recipe Every Menopausal Woman Should Try

Lynne on September 1, 2023

The High-Protein Bowl Recipe Every Menopausal Woman Should Try

Recipe: Easy Salmon-Spinach Salad

Lynne on August 4, 2023

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.