Healthy Eating During Menopause: A Blue Mountains Delight | Recipe for Menopause No. 2: Blue Mountains Quinoa and Roasted Vegetable Salad

Healthy Eating During Menopause: A Blue Mountains Delight | Recipe for Menopause No. 2: Blue Mountains Quinoa and Roasted Vegetable Salad

Continuing our series on healthy eating during menopause with local Blue Mountains produce, this Quinoa and Roasted  Vegetable Salad is a perfect blend of flavors and nutrients. It's designed to help manage menopause symptoms with ingredients rich in vitamins, minerals, and antioxidants. 

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 medium zucchini, diced
• 1 medium red bell pepper, diced
• 1 medium yellow bell pepper, diced
• 1 red onion, diced
• 2 cups cherry tomatoes, halved
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• 1 cup crumbled goat cheese
• 1/4 cup chopped fresh basil
• 1/4 cup chopped fresh parsley
• 1 lemon, juiced
• 2 tablespoons balsamic vinegar

Nutritional Benefits:

1. Quinoa: A complete protein source containing all essential amino acids, quinoa contains fiber, magnesium, and phytoestrogens, which can help regulate hormone levels during menopause.
2. Zucchini: Low in calories but high in essential nutrients, zucchini provides vitamin C, potassium, and fiber. It's great for digestion and helps maintain a healthy weight.
3. Bell Peppers: Rich in vitamin C, vitamin A, and antioxidants, bell peppers support immune function and skin health, which can be affected by hormonal changes during menopause.
4. Cherry Tomatoes: Packed with antioxidants like lycopene and vitamin C, cherry tomatoes support heart health and help reduce inflammation.
5. Goat Cheese: Contains less lactose than cow's milk cheese. It's a good source of calcium and protein, which are essential for bone health during menopause.
6. Olive Oil: Provides healthy fats that support cardiovascular health and reduce inflammation, important for overall wellness during menopause.

Instructions:

1. Cook the Quinoa: In a medium saucepan, bring the quinoa and water or vegetable broth to a boil. Reduce heat, cover, and simmer for 15 minutes or until the liquid is absorbed and the quinoa is fluffy. Set aside to cool.
2. Roast the Vegetables: Preheat your oven to 200°C (400°F). On a large baking sheet, toss the zucchini, bell peppers, red onion, and cherry tomatoes with olive oil, dried oregano, dried basil, salt, and pepper. Spread them out in an even layer and roast for 20-25 minutes, until the vegetables are tender and slightly caramelized.
3. Prepare the Dressing: In a small bowl, whisk together the lemon juice, balsamic vinegar, salt, and pepper.
4. Assemble the Salad: In a large bowl, combine the cooked quinoa, roasted vegetables, crumbled goat cheese, fresh basil, and parsley. Pour the dressing over the salad and toss to combine.
5. Serve: Serve the salad warm or at room temperature. It's perfect as a light lunch or a side dish for dinner.

This Quinoa and Roasted Vegetable Salad is a vibrant, nutritious dish that showcases the fresh produce of the Blue Mountains. It's packed with essential nutrients that support menopausal health. Adding this recipe to your diet can help manage menopause symptoms and promote overall well-being.

Bibliography

• "Quinoa: A Complete Protein." Harvard T.H. Chan School of Public Health,
• "Health Benefits of Zucchini." Healthline, www.healthline.com/nutrition/zucchini.
• "The Nutritional Benefits of Bell Peppers." Cleveland Clinic, www.clevelandclinic.org/health/nutritional-benefits-of-bell-peppers.
• "Tomatoes and Lycopene: Health Benefits." WebMD, www.webmd.com/diet/health-benefits-tomatoes.
• "Goat Cheese Nutrition Facts." Verywell Fit, www.verywellfit.com/goat-cheese-nutrition-facts-calories-and-health-benefits-4177245.