Many of the ingredients for salads are excellent for reducing menopause symptoms and supporting you through this stage of your life.
The basic steps for constructing a great, healthy salad are:
- Pick your leaves – lettuce, rocket, watercress, baby spinach etc
- Add salad vegetables – tomato, cucumber, radish, peppers, beetroot, grated carrot etc
- Add protein – kidney beans, chick peas, tuna, salmon, egg, cheese, edamame beans, chicken etc
- A bit of crunch – seeds such as sunflower, sesame or pumpkin, nuts, croutons etc
- A small amount of carbohydrate- wholemeal noodles, pasta, rice or new organic potatoes in their skins
- Pick a dressing – avoid commercial bottled dressings that include added sugars
Here are my top 10 favourite salad recipes
Butternut Squash and Feta Salad
1. Butternut Squash and Feta Salad By Linda Munster, author of ‘No Caffeine Required’
http://www.nocaffeinerequired.com/recipe/butternut-and-feta-salad/
2. Quinoa Salad with Chicken and Pumpkin by Jo Whitton author of ‘Quirky Cooking’
http://quirkycooking.blogspot.co.uk/search/label/salads
3. Watercress, Walnut, Pear and Roquefort Salad by The Linseed Farm
http://thelinseedfarm.co.uk/recipes/2013/09/watercress-walnut-pear-and-roquefort-salad
4. Easy Flaked Almond ‘Tuna’ Salad by Angela Liddon author of ‘The Oh She Glows Cookbook’
http://ohsheglows.com/2013/08/15/my-favourite-lunch-of-the-moment-easy-flaked-almond-tuna-salad/
5. Caesar on the Lighter Side by Jamie Oliver
http://www.jamieoliver.com/recipes/vegetables-recipes/caesar-on-the-lighter-side
6. Kale, Quinoa, and Avocado Salad with Dijon Dressing by All Recipes
7. Black Bean Salad by Simply Recipes
http://www.simplyrecipes.com/recipes/black_bean_salad/
8. Greek Superfood Salad by Jennifer Irvine
http://uktv.co.uk/food/recipe/aid/658836
9. Wild Rice Salad By BBC Food
http://www.bbc.co.uk/food/recipes/wild_rice_salad_89972
10. Feta, Rocket and Olive Pasta Salad by Jo Pratt
http://www.bbc.co.uk/food/recipes/mintedfetarocketando_67597
See more recipes to support you through menopause in ‘Cool Recipes for Hot Women: How to eat your way to a healthy menopause’ by Pat Duckworth and Jenny Tschiesche
http://www.amazon.co.uk/Cool-Recipes-Hot-Women-Duckworth/dp/099266201X/ref=sr_1_1?s=books&ie=UTF8&qid=1407863868&sr=1-1&keywords=cool+recipes+for+hot+women
