salads

salads

Red Quinoa Salad

By Pat Shepard
Two Sisters and The Other One

To prepare: Quinoa cooks just like rice. Use a rice cooker if available

Ingredients
1 cup Red Quinoa
2 cups water
1 Red Onion, sliced
1 T Olive Oil
1 Apple, diced
1 Celery Stalk, chopped
½ cup Dried Cranberries
½ cup Walnuts, chopped
¼ cup diced Gouda or crumbled Feta
A few good splashes of a very good Balsamic Vinegar

Directions
1.) Place quinoa and water in covered pot, Bring to boil. Simmer for 10-15 minutes, until water is absorbed. Let cool.
2.) Saute sliced onion in olive oil over low heat until caramelized about 15 minutes.
3.) Mix together quinoa, onion, apple, celery, cranberries, walnuts and cheese.
4.) Splash with some good Balsamic Vinegar.

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Posted in salads

Tomato, Tuna and Cannellini Salad

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.

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Posted in recipes, lunch, salads

Pink Picnic Salad

Pink Picnic Salad

by Chris
Ingredients
  • 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.

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Posted in recipes, salads

Endive, Watercress and Pear Salad

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.

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Posted in recipes, salads

Chicken Curry Salad

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!

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Posted in recipes, lunch, salads

Roasted Corn & Grilled Chicken Salad

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

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Posted in recipes, dinner, lunch, salads