Lunch: Grilled Chicken & Avocado Salad

Imagine a salad so fresh and vibrant that it feels like a spa day on a plate! This Grilled Chicken & Avocado Salad is more than just a meal; it’s a nutrient-packed powerhouse ready to support your journey through perimenopause and menopause. With protein-rich grilled chicken, creamy avocado, and a colourful mix of greens, each bite brings a balance of lean protein, healthy fats, and essential nutrients to keep you glowing all day.

 

Ingredients (Serves approximately 2)

For the Salad:

• 1 boneless, skinless chicken breast (about 6 oz)
• 1 ripe avocado, sliced
• 4 cups mixed greens (spinach, arugula, or a mix)
• 1/4 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/4 cup cucumber, sliced
• 1 tablespoon olive oil (for grilling the chicken)
• Salt and pepper, to taste

For the Dressing:

• 2 tablespoons olive oil
• 1 tablespoon lemon juice (freshly squeezed)
• 1 teaspoon Dijon mustard (optional, for flavour)
• Salt and pepper, to taste

 

Instructions:

Step 1: Grill the Chicken

1. Prepare the chicken: Season the chicken breast with salt, pepper, and a drizzle of olive oil.
2. Grill the chicken:
• If using a grill: Preheat the grill to medium-high heat. Grill the chicken for about 6-8 minutes per side, or until the internal temperature reaches 165°F (75°C). Let it rest for a few minutes before slicing.
• If using a stovetop: Heat a grill pan or skillet over medium-high heat and cook the chicken for about 6-8 minutes per side.

3. Slice the chicken: After letting it rest for a few minutes, slice the chicken breast into thin strips.

Step 2: Prepare the Salad

1. Assemble the salad: In a large bowl, combine the mixed greens, cherry tomatoes, red onion, and cucumber. Add the sliced avocado.
2. Make the dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard (if using), salt, and pepper until emulsified.
3. Add the chicken: Arrange the grilled chicken strips on top of the salad.
4. Dress the salad: Drizzle the dressing over the salad and toss gently to combine.
5. Serve immediately.

 

 

Nutritional Benefits for Perimenopause and Menopause:

1. Chicken:

• Lean Protein: Chicken is an excellent source of lean protein, which helps maintain muscle mass, something that often decreases during menopause. Protein also helps with satiety, keeping you fuller for longer, and supports metabolism.

2. Avocado:

• Healthy Fats: Avocado is rich in heart-healthy monounsaturated fats that support hormone production and balance during menopause. Healthy fats also promote brain function and help alleviate mood swings and fatigue.
• Potassium: Avocados are a good source of potassium, which can help regulate blood pressure and reduce bloating often experienced during perimenopause.

3. Mixed Greens (Spinach, Arugula, etc.):

• Folate & Iron: Greens like spinach are high in folate and iron, essential for red blood cell production and energy levels, particularly during perimenopause when some women may experience fatigue.
• Calcium & Magnesium: Dark leafy greens provide calcium and magnesium, both crucial for bone health, which is a concern during menopause due to the increased risk of osteoporosis.

4. Olive Oil:

• Anti-Inflammatory: Olive oil is rich in anti-inflammatory compounds, including oleic acid and antioxidants. It supports heart health and helps reduce inflammation, which is beneficial for menopausal women experiencing joint pain or other inflammation-related issues.

5. Lemon Juice:

• Vitamin C: Lemon juice provides vitamin C, which supports collagen production, improving skin elasticity and combating dryness, which is common during menopause.

6. Cherry Tomatoes:

• Antioxidants: Tomatoes are rich in antioxidants like lycopene and vitamin C, which help protect against cell damage and support heart health during menopause

 

Summary:

This Grilled Chicken & Avocado Salad is a nutrient-dense, balanced meal that provides lean protein, healthy fats, fibre, and essential vitamins and minerals. It helps maintain muscle mass, supports hormone balance, and promotes heart health, making it ideal for women going through perimenopause and menopause. The antioxidants and healthy fats also support skin health, reduce inflammation, and improve energy levels. A glass of Raspberry & Pomegranate Umri brings a fruity and refreshing finish to this nutrient-packed salad, elevating each bite with a splash of natural sweetness.