5 Fast and Healthy Plant-based Recipes

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At different times of the year our diets can go off the rails pretty quickly. Menopause symptoms can get worse, and we pack on pounds that can take months to lose. To help keep you on track, we’ve curated five nutrition packed plant-based dishes. Each one is quick to make and perfect for toting to work. We even included tips on easy additions that will turn the dish into a full meal. If you have food intolerances, you can make simple adjustments like omitting the breadcrumbs if you are gluten-free or cheese if you are dairy-free. Feel free to experiment and make the recipe your own!

  1. Stir-Fried Brussels Sprouts

    This recipe from Bon Appétit could not be easier and is made healthier with the addition of walnuts. There are too many health benefits for brussels sprouts to list, but they are one of the best plant sources of omega-3 fatty acids and may help with inflammation and maintaining healthy blood sugar levels. Add rotisserie chicken or salmon, and you have a delicious complete meal.

  2. Roasted Cauliflower with Gremolata Bread Crumbs

    We love any dish that tastes as good at room temperature as it does hot. The Thin Chef has created the perfect simple roasted cauliflower recipe. Cauliflower boasts nine nutrients as well as fiber and antioxidants. It’s also an amazing low-carb alternative to grains and legumes. Try pairing it with warm lentils and hummus for a complete protein packed vegetarian meal. Delish!

  3. Fresh Herbed Avocado Salad

    Avocados are a super-food and one of the best things you can eat for brain health. COOKIE+Kate has created an amazingly simple healthy salad recipe with avocados as the star ingredient. Loaded with nutrients and fiber, one study showed that people who eat avocados tend to be healthier. Top with rotisserie chicken, salmon, tuna, white beans, or chickpeas for a fast, easy meal!

 
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4. Chard Salad with Garlic Breadcrumbs and Parmesan

Swiss Chard is one of our favorite powerhouse dark leafy greens and is incredibly fast to make. If you can’t find Swiss Chard in your grocery store or farmer’s market, substitute with fresh spinach leaves or kale. Check out the recipe on Food52. We love topping the salad with canned sardines (Trader Joe’s brand packed in olive oil are fabulous and cheap). Sardines are loaded with healthy Omega 3’s. A poached egg on top is pretty great too. While you’re at it, add lentils, farro, or another grain, and you have a fantastic meal!

5. Winter Salad with Kale, Pomegranate, and Balsamic Dressing

We still haven’t tired of kale, a star super-food. This recipe from A Tasty Love Story is perfect. Bright and crunchy, it hits all the right notes with us. Feel free to play around with the fruit and nut combinations just to mix it up a little. Like the other recipes, rotisserie chicken tastes excellent on top. If you are tired of chicken, pork tenderloin is quick and easy for every day or fancy enough for company. Farro goes well with the dish if you want to make it a meatless entree.

 
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For more information and support around your menopause journey, as well as ideas for improving your nutritional well-being and symptom relief, join us over at Lisa Health.

Related Blog: Diet and Menopause: What You Need to Know