Tomato, Tuna and Cannellini Salad

By Holly, creator of MenopauseChitChat.com one of my favorite online menopause forums!

Ingredients

5 tbsp. extra-virgin olive oil
Zest of 1 lemon
3 tbsp. fresh lemon juice
Less or equal to 1 tsp. of sea salt
1 tsp. ground black pepper
3 tbsp. chopped chives
1 cup fresh parsley, plus garnish
1 can (15oz.) cannellini beans, drained
2 cans (5oz. each) tuna, packed in natural juices, drained and broken into chunks
3 green onions, thinly sliced
4 to 8 thick slices large heirloom tomatoes

Directions

1.      In a medium bowl, whisk together oil, lemon zest and juice, salt, pepper, and chives. Add parsley, beans, tuna, and onions and stir gently just until coated.

2.      Arrange tomato slices on 4 plates and spoon tuna mixture evenly on top. Sprinkle with extra parsley and enjoy.

Chicken, Charred Tomato & Broccoli Salad by Eat Well

6 servings, 1 1/3 cups each

Active Time: 40 minutes

Total Time: 1 hour

This simple but substantial main-course salad gets its goodness from smoky skillet-blackened tomatoes and a dressing prepared right in the pan—maximizing all the flavor from the tomatoes.

Make Ahead Tip: Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.

INGREDIENTS

• 1 1/2 pounds boneless, skinless chicken breasts, trimmed, or 3 cups shredded cooked chicken breast (skip Step 1)
• 4 cups broccoli florets
• 1 1/2 pounds medium tomatoes
• 2 teaspoons plus 3 tablespoons extra-virgin olive oil, divided
• 1 teaspoon salt
• 1 teaspoon freshly ground pepper
• 1/2 teaspoon chili powder
• 1/4 cup lemon juice

PREPARATION

1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.
2. Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool.
3. Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.
4. Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.
5. Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.
6. Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.

NUTRITION

Per serving: 231 calories; 11 g fat (2 g sat, 8 g mono); 60 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 24 g protein; 3 g fiber; 460 mg sodium; 619 mg potassium.

Nutrition Bonus: Vitamin C (110% daily value), Vitamin A (50% dv), Selenium (30% dv), Potassium (18% dv).

Pink Picnic Salad

• 2 beets (softball size) boiled, chilled, diced
• 1 small potato (tennis ball size) boiled, chilled, diced
• 2 hard boiled eggs, chilled, diced
• 2 T lite mayo
• 1 T dill relish
• 1 green onion, chopped

Directions

Combine diced beets, potato and egg. Add last threeingredients to taste. Chill. Serve as you would potato salad.

Health Benefits from red beets:

1. The fiber in red beets help reduce serum cholesterol by 30 to 40%.
2. Beets can help in normalizing blood pressure.
3. It is believed that red beets when used eaten regularly may help against certain oxidative stress-related disorders.
4. It is an excellent source of folic acid
5. Stimulates the functions of the liver
6. Boosts energy

Serve with grilled chicken for a perfectly balanced Menopause Makeover meal.

Chicken and salad greens in a light dressing.

Ingredients

• 1/4 tsp Kosher salt
• 2 tbsps mayonnaise
• 2 tbsp red wine vinegar
• 3 tbsps extra virgin olive oil
• 12 cherry tomatoes, cut in half
• 4 cups shredded or chopped mixed salad greens
• 2 tbsps basil sprigs, leaves and stems removed
• 1 lb boneless skinless chicken breast
• 2 medium carrots, shredded
• 2 stalks medium celery, thinly sliced
• 1 cup pared, chopped cucumbers, diced
• 1 large yellow pepper, diced

Directions

1. Season the chicken with salt. Also add pepper if desired.
2. Grill or bake the chicken breast until cooked through.
3. Slice the chicken into strips 1/2″ wide.
4. In a small bowl, whisk together the mayonnaise, vinegar and oil.
5. Toss the tomatoes, peppers, carrots, cucumbers and celery in the vinegar mixture.
6. Divide the salad greens into four portions, place vegetables and chicken on top.
7. Garnish with basil.

Recipe provided by: FatSecret.com

Recipe provided by:  FatSecret.com

Endive, Watercress and Pear Salad

by Staness Jonekos

The Menopause Makeover

10 to 12 servings

Ingredients
Watercress, 3 large bunches, stems removed
Belgian endive, 3 heads, cored and separated into leaves
Extra-virgin olive oil, 5 tablespoons
Salt and Ground pepper, to taste
White balsamic vinegar (or pear vinegar), 3 tablespoons
3 ripe pears, halved and cored, then cut in half again lengthwise

Directions
• In a large bowl, toss watercress and Belgian endive.
• Add 5 tablespoons of extra-virgin olive oil and toss again.
• Sprinkle salt and freshly ground pepper, toss.
• Pour white balsamic vinegar, or pear vinegar, and then toss.
• Garnish your salad with the pear wedges. Serve immediately.

Once you add the lettuce, pita or wrap this meal honors The Menopause Makeover Food Pyramid food ratios of 35% protein, 40% carbohydrates, and 25% fats. This yummy recipe helps you fight the menopause midsection and love handles!

Chicken Curry Salad

by Staness Jonekos

The Menopause Makeover

6 servings
prep time = 20 minutes, allow time to chill before serving

Ingredients
1/2 cup low-fat cottage cheese
1 teaspoon curry powder
2 spring onions, large
1/4 cup walnut halves, chopped
1 small apple, peeled and cubed
2 cups cooked chicken, breast meat only, chopped
Dash of pepper
¼ cup scallions, thinly sliced

Directions
-Puree the cottage cheese in a food processor. Add curry powder and pepper. Mix well. Puree to the desired consistency. I prefer a thicker puree, so be careful not to over-process this mixture.
-Add onions, walnut halves, apples and chopped chicken to the curry mixture.
-Serve on a bed of baby lettuce, or in 1/2 whole wheat pita, or 1/2 a whole wheat wrap.
-Serve chilled. Please note, it is best to make this recipe a few hours before serving. Sprinkle thinly sliced scallions on top.

Calories 193 (without the pita or wrap)
Protein 26.3 grams
Carbs 6.3 grams
Fat 7.2 grams
Fiber 1.5 grams

By using curry, this scrumptious recipe contains enhanced health benefits. Curry is a blend of various spices, with the most common mixture being turmeric, ground cumin, cardamom and coriander. Curry boasts anti-inflammatory properties and can help promote neurological health.

With the addition of other healthy ingredients such as onions, apples and chicken (an excellent lean meat choice), this salad is a healthy yet delicious way to jumpstart your summer.

I like to serve this salad with sliced, chilled pears or apples on the side, and sparkling water with a sprig of mint … yummy!

Roasted Corn & Grilled Chicken Salad
by Chrissie

2c brown basmati rice (this is the uncooked measure, cook according to pg directions)
Corn cut from 8 ears (I used canned corn the second time I made this last year)
3T corn oil (to roast the corn [on a cookie sheet 15min], I didn’t use this much and I used olive oil)
3 tomatoes, peeled, seeded, diced (that’s a slippery job)
1 red onion, diced (I used about half. And why aren’t the red onions from the market as sweet as the red onions you get at a restaurant?)
6 green onions, chopped

Dressing
1 lemon, juiced
1/2 c red wine vinegar
1/2 c olive oil
1 T white sugar
1/2 c minced fresh basil
salt and pepper to taste

Grill chicken breast
Chop chicken
Toss in salad