Lunch: Roasted Beet & Goat Cheese Salad

This vibrant salad brings together the earthy flavour of roasted beets, creamy goat cheese, and crunchy walnuts – a delicious mix of textures and flavours.

 

Ingredients (Serves approximately 4)

For the Roasted Beets:

• 3 medium beets, peeled and cut into wedges 
• 1 tablespoon olive oil 
• Salt and pepper, to taste

For the Salad:

• 4 cups mixed greens (e.g., spinach, arugula, and baby kale) 
• 1/4 cup goat cheese, crumbled 
• 1/4 cup walnuts, toasted and chopped
• 1/2 cup cooked quinoa or farro 
• 2 tablespoons olive oil (for dressing) [Healthy Fats]
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard (optional for extra flavor)
• Salt and pepper, to taste

 

Instructions:

Step 1: Roast the Beets

• Preheat the oven: Preheat your oven to 200°C (400°F) 
• Prepare the beets: Peel and cut the beets into wedges. Place them on a baking sheet.
• Season and coat: Drizzle 1 tablespoon of olive oil over the beets. Season with salt and pepper. Toss the beets to coat evenly.
• Roast: Spread the beets in a single layer on the baking sheet. Roast in the preheated oven for 30-40 minutes, or until the beets are tender when pierced with a fork. Toss halfway through to ensure even roasting.
• Cool: Allow the roasted beets to cool slightly before adding them to the salad.

Step 2: Prepare the Salad

• Toast the walnuts: In a dry skillet over medium heat, toast the walnuts for 3-4 minutes until fragrant and lightly browned. Stir frequently to prevent burning. Remove from heat and let cool.
• Prepare the grains: Cook 1/2 cup of quinoa or farro according to package instructions. Let cool.
• Prepare the greens: Wash and dry the mixed greens, and place them in a large salad bowl.
• Prepare the dressing: In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of balsamic vinegar, and 1 teaspoon of Dijon mustard (if using). Season with salt and pepper to taste.

Step 3: Assemble the Salad

• Add the roasted beets: Arrange the roasted beet wedges on top of the mixed greens.
• Add the grains: Add the cooked quinoa or farro to the salad for additional fiber and protein.
• Add the goat cheese and walnuts: Sprinkle crumbled goat cheese and toasted walnuts over the salad.
• Dress and toss: Drizzle the prepared balsamic dressing over the salad. Toss gently to combine, or leave the dressing on the side for individual serving.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Beets:

• Antioxidants: Rich in betalains, which help reduce inflammation and oxidative stress, improving symptoms like joint pain and fatigue.
• Fiber: High fibre content supports digestive health and helps prevent constipation, which is common during menopause due to hormonal changes.
• Folate: Beets are a good source of folate, which is important for overall cellular health and may support mood stability during menopause.

2. Goat Cheese:

• Protein: Goat cheese provides high-quality protein, which supports muscle maintenance and repair. This is important as muscle mass often decreases during menopause.
• Calcium: Essential for bone health, calcium helps reduce the risk of osteoporosis, a condition that becomes more common with declining oestrogen levels during menopause.
• Easier to Digest: Goat cheese is generally easier to digest than cow’s milk cheese, which can be beneficial for digestive health.

3. Walnuts:

• Omega-3 Fatty Acids: Walnuts are rich in omega-3 fatty acids, which help reduce inflammation, support heart health, and improve mood. These benefits are particularly useful for managing menopausal symptoms like mood swings and joint pain.
• Fiber: Supports digestion and overall gut health.

4. Quinoa or Farro:

• Complex Carbohydrates: Provide sustained energy and support blood sugar balance, helping prevent mood swings and energy crashes.
• Fiber: Supports digestive health and helps maintain stable blood sugar levels.
• Protein: Provides additional plant-based protein to support muscle health.

5. Mixed Greens:

• Vitamins A, C, and K: Mixed greens provide essential vitamins that support skin health, immune function, and bone health. Vitamin C also helps with collagen production and skin hydration, which can be beneficial as skin can become drier during menopause.
• Fibre: Helps with digestion and maintaining stable blood sugar levels.

6. Olive Oil:

• Healthy Fats: Olive oil is rich in monounsaturated fats, which support hormone balance and heart health.
• Vitamin E: Offers antioxidant benefits that support skin health and can help alleviate dryness.

7. Balsamic Vinegar:

• Low Calorie: Adds flavour without a lot of calories, helping with weight management, which can be a concern during menopause.
• Antioxidants: Contains antioxidants that may help reduce inflammation and improve overall health.

 

Summary:

This Roasted Beet & Goat Cheese Salad is a well-balanced, nutrient-dense lunch ideal for women in perimenopause and menopause. It contains a perfect balance of protein, healthy fats, and fiber-rich carbohydrates, supporting hormone balance, bone health, digestive health, and mood stability. The addition of quinoa or farro adds complex carbohydrates and protein, enhancing the salad’s nutritional profile. With its mix of antioxidants, healthy fats, and fiber, this meal helps manage inflammation, improves skin and heart health, and supports overall well-being during menopause. Sip on Pineapple & Jasmine Umri for a lovely, fruity note to this flavourful salad.