Healthy Eating During Menopause: A Blue Mountains Delight | Recipe for Menopause No. 1

Healthy Eating During Menopause: A Blue Mountains Delight | Recipe for Menopause No. 1

Menopause can bring about various symptoms, such as hot flashes, night sweats, mood swings, and weight gain. A balanced diet rich in vitamins, minerals and phytoestrogens can help alleviate some of these symptoms. The Blue Mountains in Australia offer a bounty of fresh, local produce that can be incorporated into your diet to support menopausal health. One such dish is the Spinach and Sweet Potaton Frittata, which is not only delicious but also packed with nutrients beneficial for women going through menopause.

Ingredients:

• 1 medium sweet potato, peeled and diced
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 2 cups fresh spinach, chopped
• 8 large eggs
• 1/4 cup milk (dairy or plant-based)
• 1/2 cup feta cheese, crumbled
• 1 tablespoon fresh thyme leaves
• Salt and pepper to taste
• 1/4 cup chopped fresh parsley (optional, for garnish)

Nutritional Benefits:

1. Sweet Potatoes: Rich in beta-carotene and fiber, sweet potatoes help in regulating blood sugar levels and provide a steady source of energy. They are also high in antioxidants, which can help combat oxidative stress during menopause.
2. Spinach: This leafy green is a source of iron, calcium, and magnesium, all of which are essential for maintaining bone health and reducing the risk of osteoporosis, a common concern during menopause. Spinach is also high in phytoestrogens, which can help balance hormone levels.
3. Eggs: A great source of high-quality protein and vitamin D. Eggs support muscle mass and bone health. They also contain choline, which is vital for brain health and can help improve mood swings and cognitive function.
4. Feta Cheese: Provides a good amount of calcium and protein. The inclusion of dairy in the diet can help meet the increased calcium needs during menopause, supporting bone health.
5. Olive Oil: Rich in healthy monounsaturated fats and antioxidants, olive oil can help reduce inflammation and support heart health, which is especially important as the risk of cardiovascular disease increases during menopause.

Instructions:

1. Preheat the Oven: Preheat your oven to 180°C (350°F).
2. Prepare the Sweet Potato: Place the diced sweet potato in a pot of boiling water and cook until tender, about 10 minutes. Drain and set aside.
3. Sauté the Onions and Garlic: In a large ovenproof skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for another minute, until fragrant.
4. Add the Spinach: Add the chopped spinach to the skillet and cook until wilted, about 2-3 minutes.
5. Combine Ingredients: In a large bowl, whisk together the eggs, milk, salt, and pepper. Stir in the cooked sweet potato, sautéed onions, garlic, and spinach. Mix in the crumbled feta cheese and fresh thyme leaves.
6. Cook the Frittata: Pour the egg mixture into the skillet, spreading it out evenly. Cook over medium heat for about 5 minutes, until the edges start to set.
7. Bake: Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is puffed and golden brown. A knife inserted into the center should come out clean.
8. Garnish and Serve: Remove the frittata from the oven and let it cool for a few minutes. Garnish with chopped fresh parsley, if desired. Slice into wedges and serve warm or at room temperature.

This Spinach and Sweet Potato Frittata is a nutrient-dense dish that leverages the fresh, local produce of the Blue Mountains. It's easy to make, delicious, and packed with vitamins and minerals that support overall health during menopause. Incorporating such wholesome recipes into your diet can help manage menopausal symptoms and promote long-term well-being.

Bibliography

• "Nutrition and Bone Health During Menopause." National Osteoporosis Foundation, www.nof.org/patients/treatment/nutrition.
• "The Benefits of Phytoestrogens in Menopause." North American Menopause Society, www.menopause.org/for-women/menopauseflashes/nutrition.
• "Heart Health and Menopause." American Heart Association, www.heart.org/en/health-topics/menopause/menopause-and-your-heart.