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Healthy Menopause Diet Bowl Recipe for Hormone Balance and Hot Flash Relief

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A vibrant, nutrient-dense bowl designed to support hormone balance and relieve hot flashes, featuring quinoa, leafy greens, plant-based proteins, and fresh veggies. Quick and easy to prepare, perfect for any meal.

Ingredients

Scale
  • 1 cup (185g) cooked quinoa
  • 2 cups (60g) baby spinach or kale, chopped
  • ½ cup (125g) cooked or canned chickpeas
  • ½ cup (125g) firm tofu, cubed
  • ½ cup (75g) cucumber, diced
  • ½ cup (75g) red bell pepper, julienned
  • ½ medium avocado, sliced
  • 1 tbsp ground flaxseed
  • 2 tbsp fresh lemon juice
  • 1 tbsp extra virgin olive oil
  • 2 tbsp fresh herbs (cilantro or parsley), chopped
  • Sea salt and black pepper, to taste
  • Optional: 1 tsp chia seeds
  • Optional: ½ cup (100g) cooked sweet potato chunks

Instructions

  1. Rinse 1 cup (185g) of quinoa under cold water to remove bitterness. In a medium saucepan, combine quinoa with 2 cups (475ml) of water. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes until water is absorbed and quinoa is fluffy. Fluff with a fork and let cool slightly (about 5 minutes).
  2. While quinoa cooks, wash and chop baby spinach or kale into bite-sized pieces. Dice cucumber, julienne red bell pepper, and slice avocado just before assembling to prevent browning.
  3. If using canned chickpeas, drain and rinse them well. Cube tofu and pat dry with a towel to remove excess moisture. Optionally, lightly pan-sear tofu cubes in a non-stick skillet over medium heat for 3-4 minutes per side until golden.
  4. In a small bowl, whisk together fresh lemon juice, extra virgin olive oil, sea salt, and black pepper to make the dressing.
  5. In a large bowl, combine cooked quinoa, spinach or kale, chickpeas, tofu, cucumber, and red bell pepper. Drizzle with dressing and toss gently to coat.
  6. Sprinkle ground flaxseed and fresh herbs on top. Arrange avocado slices on the side or center. Add optional ingredients like sweet potato chunks or chia seeds if desired.
  7. Serve immediately or refrigerate for up to 24 hours. If chilling, add avocado just before eating to keep it fresh.

Notes

Rinse quinoa before cooking to remove bitterness. Pat tofu dry to avoid sogginess and optionally pan-sear for added texture. Keep avocado pit in bowl if not serving immediately to slow browning. Toss greens with dressing to soften without wilting. Store components separately if prepping ahead to maintain texture.

Nutrition

Keywords: menopause diet, hormone balance, hot flash relief, healthy bowl, plant-based, vegan, gluten-free, quinoa bowl, menopause recipe

Find it online: https://piperplate.com/healthy-menopause-diet-bowl-recipe-for-hormone-balance-and-hot-flash-relief/