As we age, maintaining a healthy diet becomes increasingly important. For women over 40, focusing on nutrient-dense foods that reduce inflammation, support hormone balance, and increase overall well-being is essential. Barbecuing can be a fantastic way to prepare light and nourishing summer eats that are both delicious and easy to make. Here are some healthy BBQ recipes designed with the needs of women over 40 in mind.
Grilled Salmon with Avocado Salsa
Ingredients:
4 salmon fillets
2 tablespoons olive oil
Juice of 1 lime
1 teaspoon garlic powder
Salt and pepper to taste
Avocado Salsa:
2 ripe avocados, diced
1 small red onion, finely chopped
1 jalapeño, seeded and minced
1/4 cup fresh cilantro, chopped
Juice of 2 limes
Salt to taste
Instructions:
1. Preheat the grill to medium-high heat.
2. Brush the salmon fillets with olive oil and lime juice, then season with garlic powder, salt, and pepper.
3. Grill the salmon for about 4-5 minutes on each side, or until it flakes easily with a fork.
4. While the salmon is grilling, combine the avocado, red onion, jalapeño, cilantro, lime juice, and salt in a bowl to make the salsa.
5. Serve the grilled salmon topped with avocado salsa.
Why This Summer Eat is Great:
Salmon is rich in omega-3 fatty acids. Omega 3’s support heart health and reduces inflammation which is common in women in peri/post menopause. In addition, avocados provide healthy fats and essential nutrients like potassium and vitamin E. Healthy fats help the body absorb the nutrients it needs and reduces the frequency and severity of menopausal symptoms.
Mediterranean Grilled Vegetable Skewers
Ingredients:
zucchini, sliced into rounds
red/yellow bell pepper, cut into chunks
red onion, cut into wedges
1 cup cherry tomatoes
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper to taste
Instructions:
1. Preheat the grill to medium heat.
2. In a large bowl, toss the vegetables with olive oil, oregano, basil, salt, and pepper.
3. Thread the vegetables onto skewers.
4. Grill the skewers for 10-12 minutes, turning occasionally, until the vegetables are tender and slightly charred.
Why This Summer Eat is Great:
These vegetable skewers are packed with antioxidants, vitamins, and minerals. They are low in calories and high in fiber, which is great for digestive health and weight management. Fiber is especially important for women in or approaching menopause because it slows the digestion process which helps stabilize blood sugar and can also fight against fatigue.
Grilled Chicken and Quinoa Salad
Ingredients:
4 boneless, skinless chicken breasts
2 tablespoons olive oil
1 teaspoon paprika
1 teaspoon garlic powder
Salt and pepper to taste
Salad:
1 cup quinoa, cooked and cooled
cucumber, diced
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
feta cheese to taste, crumbled
Dressing:
2 tablespoons olive oil
Juice of 1 lemon
1 teaspoon Dijon mustard
Salt and pepper to taste
Instructions:
1. Preheat the grill to medium-high heat.
2. Brush the chicken breasts with olive oil and season with paprika, garlic powder, salt, and pepper.
3. Grill the chicken for 6-7 minutes on each side, or until cooked through.
4. While the chicken is grilling, prepare the salad by combining quinoa, cucumber, cherry tomatoes, red onion, parsley, and feta in a large bowl.
5. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper to make the dressing.
6. Slice the grilled chicken and serve on top of the quinoa salad, drizzled with dressing.
Why This Summer Eat is Great:
This salad provides a balanced mix of protein, complex carbohydrates, and healthy fats. Quinoa is a complete protein, making it an excellent choice for maintaining muscle mass and energy levels. Added with the chicken and this meal is a powerhouse of protein. A great meal to end a busy day.
Grilled Pineapple with Cinnamon Yogurt Dip
Ingredients:
Fresh pineapple, peeled, cored, and sliced into rings or wedges
1 tablespoon honey
1 teaspoon ground cinnamon
Yogurt Dip:
1 cup Greek yogurt
1 tablespoon honey
1/2 teaspoon ground cinnamon
Instructions:
1. Preheat the grill to medium heat.
2. Brush the pineapple slices with honey and sprinkle with cinnamon.
3. Grill the pineapple slices for 2-3 minutes on each side, until grill marks appear and the pineapple is heated through.
4. In a small bowl, mix together Greek yogurt, honey, and cinnamon for the dip.
5. Serve the grilled pineapple warm with the yogurt dip on the side.
Why This Summer Eat is Great:
Grilled pineapple is a sweet and satisfying dessert that’s lower in calories and higher in nutrients than many traditional desserts. Additionally, Greek yogurt adds protein and probiotics, which increases overall gut health.
These healthy summer recipes are perfect for women over 40 who want to enjoy simple, delicious and nutritious meals that support their menopause journey. Grilling is a fantastic way to cook light, flavorful dishes that support overall health and well-being. It also lends itself to fun and active family time outdoors. Whether you’re looking for a satisfying main course, a vibrant salad, or a sweet treat, these recipes offer something for everyone. Happy grilling!
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Wishing you much love, health, and happiness,
Christine
