30/03/2026
During perimenopause & menopause we want to support our hormones, protect our heart health, manage the stubborn unwanted tummy & strengthen our bones.
🔸️ Leafy greens & vegetables provide nutrients that can support hormonal stability.
🔸️ Risk of heart disease increases after menopause. Salads rich in vegetables, olive oil, nuts & seeds provide fibre & healthy fats that can help lower cholesterol & support cardiovascular health.
🔸️ Our metabolism tends to slow as we age. Salads are low in calories but high in volume & fibre, helping you feel full without overeating.
🔸️ In midlife, our bone density decreases so ingredients like kale, spinach, almonds & seeds, provide calcium, vitamin K & magnesium. They will protect bone health.
The lighter days put me in the mood for a good salad, so I made this over the weekend, using up all the bits in the fridge that needed used up.
Not all salads are created equal. A bowl of iceberg lettuce is not going to do it but a good salad includes:
💚 A mix of colourful, fibre filled vegetables.
💚 A protein source like chicken, beans, salmon, tofu.
💚 Healthy fats like olive oil, nuts.
My salad contained chickpeas, rocket, feta cheese, red cabbage, red onion, yellow pepper, toasted walnuts & pumpkin seeds. The dressing was simply olive oil, lemon juice, Dijon mustard, maple syrup, salt & pepper.
I made a big batch & have added it alongside most meals over the weekend, an easy way for added nourishment 🙌
🥗 What's your go to salad that is tasty & actually keeps you full?
