The great thing about summer is that we can start to enjoy outdoor living, bring out the BBQ and get together with the family and friends. It gives me the opportunity to be creative and make easy to follow menopause healthy eating recipes.
My favourite menopause healthy eating summer salad recipes.
I created these menopause healthy eating salad recipes using simple ingredients that can be bought anywhere in any supermarket or in our local fruit and vegetable shop. They are healthy and easy to make, they’re great tasting menopause healthy salads that boost the immune system and increase phytoestrogen levels for healthy menopause.
1.Broad bean, beetroot, and rocket salad
I love broad beans, so I wanted to create a dish that was inspired by using one of my favourite vegetables. Broad beans are high in fibre and vitamins and have a nice crunchy taste. Broad beans are packed with a whole host of vitamins and minerals including iron, magnesium, folate, copper, zinc, as well as vitamins B and C. Eating broad beans as part of your diet can be beneficial to your bones, brain function, and even your immune system.
One of my favourite healthy recipes is a salad made with broad beans, beetroot, and rocket.
Here’s my recipe:
500gms of broad beans
packet of cooked beetroot
Two tablespoons of extra virgin olive oil
Hand full of fresh rocket to garnish
Sprinkle of dried Oregano to garnish
Preparation
Put the broad beans in a pan with cold water. Boil/Simmer for 10 minutes. Drain and leave to cool.
Put cooked and cooled beans in a bowl. Cut each beetroot into quarters and add to the bowl with cooled broad beans.
Add the two tablespoons of extra virgin olive and stir gently.
Add to serving dish.
Sprinkle some rocket to garnish and now it’s ready to serve.
2. Typical Greek Salad
The combination of healthy ingredients in a traditional simple Greek salad produces an array of colour to make your salad table stand out. Greek salad is healthy and a great alternative to fad diets. It is a highly nutritious and natural menopause healthy enjoyable meal. It is also phytoestrogen rich and helps to control menopausal symptoms.
The Greek Salad It’s another favourite of mine as it is healthy, and contains an array of body nourishing and supporting natural ingredients, such as olives and feta cheese. Feta cheese is wonderful and contains more calcium than many other cheese. Calcium helps to maintain healthy teeth and bones. Feta cheese also has high levels of phosphorus. Consuming these phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention.
Greek Salad Recipe
One packet of Bistro or Green Salad
Half a cucumber (sliced)
One packet of ripe baby vine tomatoes
One packet of fresh mixed Olives
one packet of organic feta cheese or feta cheese cubes
2 tablespoons of extra virgin olive oil
Half a small red onion thinly slices and separated.
Hand full of fresh rocket to garnish
Preparation
Wash and dry the green salad and put it in a bowl.
Wash and slice the cucumber
Wash and cut the tomatoes in half
Add the cucumber and tomatoes to the green salad
Add the olives and olive oil and gently stir everything together
Add the feta cheese (cut into small cubes if it is a block)
Separate and add the thin slices of red onion.
Finish with spreading a hand full of rocket over the top
Ready to serve.
3. Potato, Mint & Pomegranate Salad
I was inspired by my love of fresh mint and pomegranate to create this tropical style potato salad. Pomegranate is a plant with oestrogen-like effects, which has been used as a traditional remedy to treat hormonal imbalances.
Recipe
500 grams baby salad potatoes
2 Tables pops of extra virgin olive oil
800-100gms of pomegranate seeds
1 packet of fresh mint leaves
Low calorie mayonnaise and black pepper
Preparation
This fruity and minty recipe is my best friends favourite and here’s how to make it:
Boil/simmer the baby salad potatoes until cooked
Drain and leave to cool
Cut each potato in half when cool
Add 2 tablespoons of extra virgin olive oil, a sprinkle of black pepper, low-calorie mayonnaise, and pomegranate seeds
Stir gently
Add fresh mint leaves to garnish and serve.
4. Mozzarella and Beef Tomato Salad
This popular simple Mediterranean salad is one that I make for lunch as it’s filling and easy to make, is cheap and healthy. This is all you need to make this wonderful healthy salad dish
2 packs of Italian Mozzarella cheese blocks
2 Beef tomatoes
1 packet of fresh basil leaves
2 tablespoons of Extra Virgin Olive Oil
Oregano to garnish
Preparation
Use a flat plate or serving bowl.
Slice the mozzarella balls
Slice the Beef tomatoes
Display both on the palate or flat dish
Gently spread the olive oil over the cheese and tomato
Add the basil leaves on top
Sprinkle the original to garnish.
5. Caribbean Tropical Rum Trifle
This is my party recipe. I love a good sherry trifle, but I wanted to create my own tropical version, inspired by my Jamaican heritage, so I created a trifle with a Caribbean twist. The trifle is made in the same way that you would make a sherry trifle, with the sponge as the base, followed by fresh fruit, a jelly layer, cold custard layer and finished off with a Caribbean cream topping made with fresh whipped cream laced with brandy, and rum and a sprinkle of cinnamon.
Recipe
480 -500gms of plain madeira cake
200- 250 fresh mango chunks
200-250 fresh pineapple chunks
100gms fresh strawberries cut into quarters
500ml of jelly made and cooled
500ml of cold custard
500ml whipped cream
100ml of Caribbean cocktail mixture (80ml of sherry, 10ml of brandy and 10ml of white rum)
½ teaspoon of cinnamon
Sprinkles – dark chocolate and berries to decorate.
Preparation
Slice a plain madeira and place at the bottom of a big round dish.
Pour the sherry, brandy and rum cocktail mixture evenly over the sponge and leave to soak for about an hour the mixture is approx. 80ml sherry, 10ml brandy and 10ml rum).
Add fruit: fresh mango chucks, pineapple chunks and cut strawberries.
Add the jelly (make it before so it’s semi solid and easy to put on top of the fruit and sponge).
Make and add the cold custard about 500ml should be enough- spread over the jelly until you have an even layer.
Finally, here comes the Crème de la Crème of toppings, my caribe whipped cream topping.
Pour and whisk a pot of whipping cream in bowl add a teaspoon of brandy, a teaspoon of white rum and a sprinkle of cinnamon. Whisky until firm and then spread on the top of the trifle.
I hope you enjoy my favourite barbecue salads and my Caribbean trifle recipes, which I hope are simple and easy to make for your family and friends, and their great menopause healthy eating foods.
