As a soon to be 46-year-old woman, (I have a birthday this month), I find myself paying more attention to the way my body responds to my eating habits. If you are anything like me, you used to be able to eat whatever you wanted without much changing. I was a dancer growing up and my activity levels were through the roof. I ate a well-balanced nutrition plan to support my body through my rigorous training, but I also ate lots of chips, crackers, and Oreos. That is no longer the case. As you get older you learn things and as the saying goes, when you know better, you do better.
I’ve noticed that as I begin to transition through perimenopause, my body is going through some significant changes. I’ve realized it’s more important than ever to prioritize healthy, balanced meals to feel my best. In my humble opinion, winter is a perfect time to indulge in comforting, nutritious dinners. Here are some healthy options perfect for the season.
NOTE: These aren’t exact recipes. The idea is to create meals that are unique to your taste. My goal is to give ideas and let you experiment with what tastes good to you. Let’s be honest, if you don’t like what you are cooking you won’t enjoy your food. Go have fun and experiment!
Roasted Vegetable Quinoa Bowl
What I love most about creating bowls is that you can make them to suite your unique tastes as well as use up ingredients you want to get rid of. This dish is loaded with flavorful nutrient-dense ingredients which makes it a perfect light dinner choice.
Step 1: Choose your veggies. Roast a colorful array of winter vegetables such as sweet potatoes, Brussel sprouts, carrots, or whatever you have on hand. I like to toss in some olive oil and season as preferred on that given day.
Step 2: Cook your quinoa while the veggies are cooking. I like to cook mine in broth for added flavor. Season as you wish.
Step 3: Grab your bowls and serve your roasted veggies over a bed of the protein-packed quinoa. Top with a drizzle of tahini or balsamic dressing (or whatever compliments your spices) for a flavorful and satisfying meal.
This dish provides essential nutrients and fiber, which can help manage perimenopausal symptoms such as weight gain and digestive issues.
If you really want a recipe here’s one from twopeasandtheirpod.com. The picture above is also from their website.
SIDENOTE: Protein is a very important part of a perimenopausal nutrition plan. Proteins help regulate blood sugar, stabilize moods, contribute to bone health, as well as combat fatigue. If you haven’t met your protein intake for the day by this meal and the quinoa isn’t enough, feel free to add in a lean protein such as chicken, ground turkey, or even shrimp or fish.
Salmon with Warm Winter Salad
Salmon is rich in omega-3 fatty acids, which are known to help with perimenopausal symptoms such as mood swings and joint pain.
Step 1: Cook your salmon with your favorite seasonings.
Step 2: Pair this salmon fillet with a warm winter salad made up of cooked kale, roasted beets, and citrus segments.
The powerhouse combo of hearty greens and omega-3 fatty acids makes this dish heart healthy and anti-inflammatory. An added bonus is that the citrus will help fight fatigue.
Lentil and Vegetable Stew
I love a good soup or stew during the colder months and this hearty lentil and vegetable stew is a wonderful way to nourish the body this time of year. It’s loaded with protein, fiber, and a wide variety of vitamins and minerals. After consuming this stew, you can expect sustained energy and stable blood sugar levels. I like to include vegetables that are in season. For winter, veggies like butternut squash and kale work and adds a nutritional boost.
- Choose your lentils, wash, and cook in broth of your choice.
- Chop the veggies of your choice and add to lentils. Let simmer until it’s time for dinner.
- Again, if you need more protein add chicken or ground turkey.
Turkey and Quinoa Stuffed Bell Peppers
Bell peppers stuffed with a mix of lean ground turkey, quinoa, and diced vegetables make for a colorful and satisfying dinner. Bell peppers add a dose of vitamin C which supports the immune system and helps with the production of collagen while turkey offers a great source of tryptophan, for better sleep—a common challenge during perimenopause.
The addition of quinoa provides an extra punch of protein. I also like to add tomato sauce to bring it all together, but you can skip it if tomato sauce is too acidic for you and gives you indigestion.
Step 1: Cut peppers in half and boil
Step 2: Cook your turkey and season as you prefer. Add tomato sauce if you choose to.
Step 3: While everything is cooking you can dice up some red, orange, or yellow peppers, onions, and mushrooms. Add to meat mixture.
Step 4: Assemble your stuffed peppers. Sprinkle with a bit of cheese if you like or some nutritional yeast if you are eating dairy free.
Butternut Squash and Apple Soup
I always forget how much I love butternut squash until I make something like this. A velvety butternut squash and apple soup is both comforting and nutritious. I like to add cinnamon to mine for added spice which also happens to be anti-inflammatory. It may even help with hot flashes and night sweats for some.
Butternut squash is high in beta-carotene, which is known to support skin health, while apples provide much needed soluble fiber that helps manage cholesterol levels.
Incorporating these simple, nourishing and balanced meals into a perimenopausal diet can provide essential nutrients and support your changing body during this transitional phase of life. For this one I found a recipe here. Check it out and tell me what you think!
REMINDER: Consult with your healthcare professional to ensure your unique dietary needs are being met, especially if you are experiencing health challenges alongside significant life changes such as perimenopause. It’s also important to note that consulting a dietitian or nutritionist may be helpful during this stage in life for optimal results.
Need more ways to make dinner easier? Check out my blog post, The Organized Kitchen: How to Streamline Groceries, Meal Planning, and Meal Prepping for a Successful New Year
I challenge you to whip one of these up this weekend. I’d love to see what you create. Email your creations to [email protected].
Christine
