Healthy Eating During Menopause: Roasted Pumpkin & Quinoa Salad with Lemon-Tahini Dressing | Recipe for Menopause No.5

Healthy Eating During Menopause: Roasted Pumpkin & Quinoa Salad with Lemon-Tahini Dressing | Recipe for Menopause No.5

Roasted Pumpkin & Quinoa Salad with Lemon-Tahini Dressing

During menopause, many women experience shifts in metabolism, bone health, and mood. Nutrient-rich meals that combine fibre, healthy fats, and phytoestrogens can help balance hormones, improve digestion, and support emotional wellbeing.

This Roasted Pumpkin & Quinoa Salad is a warm, comforting meal that makes use of local Blue Mountains pumpkin, leafy greens, and herbs—all packed with menopause-supportive nutrients. The zesty lemon-tahini dressing adds calcium and healthy fats, while roasted seeds provide crunch and key minerals like zinc and magnesium.

Recipe: Roasted Pumpkin & Quinoa Salad with Lemon-Tahini Dressing 

Why This Recipe Supports Menopause Health

This colourful salad offers complex carbohydrates, plant protein, and antioxidants that help balance energy, regulate digestion, and reduce inflammation, all common concerns during menopause.

- Pumpkin

Locally grown pumpkins are rich in beta-carotene, a precursor to vitamin A, which supports skin, immunity, and vision. Its high fibre content aids digestion and satiety, helpful for weight management during menopause.

- Quinoa

A complete plant protein and good source of magnesium, iron, and phytoestrogens, quinoa can reduce the frequency of hot flashes and support bone and heart health

- Tahini

A smooth paste made from ground sesame seeds, is rich in healthy fats, magnesium, and natural phytoestrogens that may help support hormone balance, heart health, and overall vitality during menopause.

- Leafy Greens

Spinach and local salad greens are full of folate, vitamin K, and antioxidants. Regular intake supports brain function and can help ease mood fluctuations.

- Sunflower Seeds

These small seeds are high in vitamin E, selenium, and zinc, which support thyroid function and skin health,two areas often affected during menopause.

Serves: 4
Prep Time: 15 minutes
Cook Time: 25 minutes

Ingredients:

For the salad:

• 500g Kent or butternut pumpkin, peeled and cubed
• 1 tbsp extra virgin olive oil
• Salt and pepper to taste
• 1 cup tri-colour quinoa, rinsed
• 2 cups water
• 2 handfuls baby spinach or mixed leafy greens
• 1/4 cup sunflower seeds or pepitas, toasted
• 2 tbsp fresh parsley or mint, chopped
• Optional: 50g crumbled feta cheese

For the lemon-tahini dressing:

• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp apple cider vinegar
• 1 tsp honey or maple syrup
• 1–2 tbsp warm water, to thin
• Pinch of sea salt

Instructions:

1. Roast the pumpkin: Preheat oven to 200°C (390°F). Toss pumpkin cubes with olive oil, salt, and pepper. Spread on a lined baking tray and roast for 20–25 minutes or until tender and caramelised.
2. Cook quinoa: In a small saucepan, combine quinoa and water. Bring to a boil, then cover and simmer for 15 minutes. Remove from heat and fluff with a fork.
3. Make the dressing: In a small bowl, whisk together tahini, lemon juice, vinegar, honey, and salt. Add water gradually to reach desired consistency.
4. Assemble the salad: In a large bowl, combine cooked quinoa, roasted pumpkin, leafy greens, herbs, and toasted seeds. Drizzle with dressing and toss gently. Top with crumbled feta if using.

Local Eating, Hormone Healing

Pumpkin and leafy greens can be found fresh at Blue Mountains growers markets, such as in Katoomba and Blackheath. Eating seasonally and locally supports your health—and your local farmers.

This salad is ideal for lunch or a light dinner. It stores well and can be prepped in advance for busy days. Pair it with herbal tea or sparkling water and enjoy a nutrient-dense meal designed to energise and restore you during the menopause journey.

Bibliography:

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• Alessa, H. B., et al. (2017). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ, 353.
• Slavin, J. L. (2003). Dietary fiber and body weight. Nutrition, 21(3), 411–418.
• Sesame ingestion affects sex hormones, antioxidant status, and blood lipids in postmenopausal women - WH Wu · 2006 · Cited by 232
• Marcellino, L., et al. (2020). Dietary Factors and Menopause Symptoms in Women: A Systematic Review. Nutrients, 12(11), 3505.
• Desmawati, E., & Sulastri, D. (2019). Phytoestrogens and Their Health Effect. Open Access Macedonian Journal of Medical Sciences, 7(3), 495–499.