Navigating through menopause requires not just emotional support and physical care but also a mindful approach to nutrition.

A diet rich in whole grains, lean proteins, and a variety of fruits and vegetables can help manage some of the symptoms associated with menopause, such as hot flashes, weight gain, and mood swings.

Today, I'm excited to share a delicious, nutrient-packed recipe that's perfect for anyone looking for a menopause-friendly meal: Quinoa and Roasted Vegetable Salad.

Ingredients:

- 1 cup quinoa
- 2 cups water or low-sodium vegetable broth
- 1 medium zucchini, chopped
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 small red onion, chopped
- 2 tablespoons olive oil
- Salt and pepper, to taste
- 1/2 cup cherry tomatoes, halved
- 1/4 cup chopped fresh parsley
- 2 tablespoons lemon juice
- 1 garlic clove, minced
- 1/4 cup feta cheese, crumbled (optional)
- 2 tablespoons pumpkin seeds

Dressing:

- 3 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper, to taste

Instructions:

1. Cook the Quinoa: Rinse the quinoa under cold running water. In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside to cool.

2. Roast the Vegetables:Preheat your oven to 400°F (200°C). On a large baking sheet, toss the chopped zucchini, bell peppers, and red onion with 2 tablespoons of olive oil, salt, and pepper. Roast in the preheated oven for 20-25 minutes, or until vegetables are tender and slightly caramelized. Remove from the oven and let cool.

3. Prepare the Dressing: In a small bowl, whisk together the extra virgin olive oil, balsamic vinegar, Dijon mustard, salt, and pepper. Set aside.

4. Assemble the Salad:In a large bowl, combine the cooled quinoa, roasted vegetables, cherry tomatoes, and chopped parsley. Add the minced garlic and crumbled feta cheese (if using). Drizzle the dressing over the salad and toss to combine.

5. Garnish and Serve:Sprinkle pumpkin seeds over the top of the salad for added texture and a boost of magnesium. Serve the salad at room temperature or chilled.

Why It's Great for Menopause:

Quinoa: A complete protein, quinoa contains all nine essential amino acids, making it an excellent protein source for plant-based diets. It's also high in fiber, which can help manage weight and promote digestive health.
Vegetables: Rich in vitamins, minerals, and antioxidants, the vegetables in this salad can help combat oxidative stress and inflammation, common during menopause.
Pumpkin Seeds: A good source of magnesium, pumpkin seeds can help improve mood and sleep quality, both of which can be affected during menopause.
Olive Oil & Avocado: Healthy fats are crucial for hormone production and can help manage menopause symptoms. They also contribute to the salad's satisfying and heart-healthy profile.

This Quinoa and Roasted Vegetable Salad is not just a feast for your taste buds but also a boon for your health, especially during menopause.

It's packed with nutrients that support hormonal balance, bone health, and overall well-being. Enjoy this delightful salad as a main dish or a hearty side, and embrace the positive impact of nourishing foods on your menopause journey.

For more recipes and tips on thriving through menopause, keep following the Menopause Pal. We're here to support you with expert advice and a community that understands your needs.