5 tasty summer recipes to help with the unique nutritional needs during menopause

 

Creating summer dishes that cater to the unique nutritional needs during menopause can be both delicious and beneficial. Here are a few light and refreshing recipes that are packed with nutrients to support your well-being during menopause:

1. Grilled Salmon with Avocado Salsa

Ingredients:

• 2 salmon fillets
• 1 avocado, diced
• 1 tomato, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• Olive oil
• Salt and pepper to taste

Instructions:

1. Preheat your grill to medium-high heat.
2. Brush the salmon fillets with olive oil and season with salt and pepper.
3. Grill the salmon for about 5-6 minutes per side or until fully cooked.
4. While the salmon is grilling, combine the avocado, tomato, red onion, cilantro, and lime juice in a bowl. Mix well and season with salt and pepper.
5. Serve the grilled salmon topped with the avocado salsa.

2. Quinoa and Chickpea Salad

Ingredients:

• 1 cup quinoa
• 1 can chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Cook the quinoa according to package instructions and let it cool.
2. In a large bowl, combine the cooked quinoa, chickpeas, cucumber, bell pepper, red onion, and parsley.
3. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
4. Pour the dressing over the salad and toss to combine.
5. Chill in the refrigerator for at least 30 minutes before serving.

3. Berry and Spinach Smoothie

Ingredients:

• 1 cup fresh spinach
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 banana
• 1 cup almond milk
• 1 tbsp chia seeds
• 1 tsp honey (optional)

Instructions:

1. Place all the ingredients in a blender.
2. Blend until smooth.
3. Pour into a glass and enjoy immediately.

4. Chilled Cucumber Soup

Ingredients:

• 2 large cucumbers, peeled and chopped
• 1/2 cup plain Greek yogurt
• 1/4 cup fresh dill, chopped
• 2 tbsp fresh lemon juice
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Combine the cucumbers, Greek yogurt, dill, lemon juice, and garlic in a blender.
2. Blend until smooth.
3. Season with salt and pepper.
4. Chill in the refrigerator for at least 1 hour before serving.

5. Stuffed Bell Peppers

Ingredients:

• 4 bell peppers (any color)
• 1 cup cooked quinoa or brown rice
• 1 can black beans, drained and rinsed
• 1 cup corn kernels
• 1/2 cup diced tomatoes
• 1/4 cup chopped cilantro
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds.
3. In a large bowl, combine the quinoa or brown rice, black beans, corn, diced tomatoes, cilantro, cumin, paprika, salt, and pepper.
4. Stuff the bell peppers with the mixture and place them in a baking dish.
5. Cover with foil and bake for 25-30 minutes or until the peppers are tender.

These dishes are not only flavorful but also rich in nutrients that can help manage menopause symptoms.

Enjoy your summer meals,

Trina!