This week’s recipe is chock full of vitamins, nutrients, amino acid filled plant protein, and omega 3’s for cleansing, healing and, in honor of Valentine’s Week, heart-healthy goodness – my Winter Quinoa dish – one of the many wholesome, easy and delicious meals included in my 21 Day Metabolic Rehab Program
- 1 cup quinoa, rinsed and soaked for 20 minutes
- 2 cups vegetable broth
- 4 cloves of garlic minced
- 2 shallots, chopped
- ½ bunch Swiss Chard, cut into ribbons
- 1 15oz can of garbanzo beans (Eden Organics is a great brand)
- 1 medium head of broccoli, grated
- 1 medium head of cauliflower, grated
- 1 carrot, grated
- Large bunch of parsley, chopped
- ½ cup chopped walnuts or pecans
- Zest and juice of one blood orange
- ¼ cup extra virgin olive oil
- salt and pepper to taste
In a pot, combine quinoa, vegetable broth, garlic and shallots. Cook on medium heat for 15 – 20 minutes until liquid is absorbed. Stir in the rest of the ingredients and season with salt and pepper
This relatively quick, fresh recipe was curated specifically to help with lowering cholesterol, hormone balancing, weight management, and overall wellbeing – you wanna GLOW, right?
Tastiness aside, we love to embrace that psychological connection between feeling better and eating foods we know are healing and nourishing our bodies on so many levels. And while we’re here, how does this meal help with menopausal symptoms specifically? Glad you asked!
- Quinoa is high in both protein and fiber, which helps regulate blood sugar levels, potentially reducing hot flashes.
- Swiss chard contains an array of vitamins and minerals such as calcium, vitamin K, magnesium, iron and phosphorus that help support hormone balance.
- Garbanzo beans provide essential nutrients like magnesium, manganese, B vitamins and antioxidants which can protect against disease. They also contain soluble fiber for better digestion and weight maintenance.
- Broccoli and cauliflower contain phytoestrogens which acts similarly to estrogen in the body to relieve menopausal symptoms relief.
- Carrots are a great source of beta carotene to keep skin looking fresh during menopause and they have anti-inflammatory properties.
- Walnuts are packed with omega-3 fatty acids needed for healthy skin, brain function and hormone regulation.
- Blood oranges are rich with red antioxidant compounds called anthocyanins and Vitamin C to combat bone loss brought on by menopause.
- And lastly, our fave: Garlic has potent antioxidants to reduce inflammation while providing manganese and Vitamin B6 for better circulation throughout the body and lower risk of heart disease due to its ability to prevent platelet clumping as well as reduce cholesterol levels; it may help reduce hot flashes or night sweats caused by declining hormones levels too.
Bon Appetit ladies, your body will thank you!