Hormone-Supporting Recipe: Balanced Quinoa Salad with Avocado & Roasted Vegetables

Perimenopause can be a challenging time for many women, as fluctuating hormones often lead to symptoms like mood swings, hot flashes, weight changes, and fatigue. One of the most important ways to support your body through this transition is by eating nutrient-dense foods that help promote hormone balance. This Balanced Quinoa Salad with Avocado & Roasted Vegetables is a delicious and easy meal to incorporate into your diet to nourish your body and support overall well-being.

Why It’s Great for Hormonal Health:

• Quinoa: A complete protein packed with all nine essential amino acids, quinoa helps stabilize blood sugar levels, which is crucial during perimenopause. Stable blood sugar can reduce mood swings and prevent energy crashes.
• Avocado: Full of healthy fats, especially monounsaturated fats, avocados are excellent for supporting hormone production and maintaining a healthy weight. They also provide fiber to support digestive health.
• Roasted Vegetables: Vegetables like sweet potatoes, bell peppers, and zucchini are rich in vitamins, antioxidants, and minerals that help reduce inflammation and support the body’s detoxification processes - key components for managing perimenopausal symptoms.
• Olive Oil: A healthy fat that helps reduce inflammation and supports hormone function.

Balanced Quinoa Salad with Avocado & Roasted Vegetables Recipe

Ingredients:

• 1 cup cooked quinoa
• 1 cup sweet potato, diced
• 1 cup bell peppers, diced
• 1 cup zucchini, diced
• 1 avocado, diced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon turmeric (helps reduce inflammation)
• 1/2 teaspoon cumin
• Salt and pepper to taste
• A handful of spinach or mixed greens (optional)
• Fresh herbs (parsley or cilantro) for garnish

Instructions:

Roast the Vegetables: Preheat your oven to 400°F (200°C). Toss the diced sweet potato, bell peppers, and zucchini in olive oil, turmeric, cumin, salt, and pepper. Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes or until tender and lightly browned.

Cook the Quinoa: While the vegetables are roasting, cook 1 cup of quinoa according to package instructions. Typically, this is done by simmering the quinoa with 2 cups of water for about 15 minutes, or until the water is absorbed and the quinoa is tender.

Assemble the Salad: In a large bowl, combine the cooked quinoa, roasted vegetables, and fresh spinach or mixed greens (if using). Gently toss to combine.

Add Avocado and Lemon Dressing: Once the salad is assembled, add the diced avocado on top. Drizzle with lemon juice and a bit more olive oil, then gently toss everything together.

Garnish: Sprinkle with fresh herbs and enjoy!

How to Enjoy This Recipe:

This salad is perfect as a standalone meal or as a side dish. It’s packed with healthy fats, fiber, and plant-based protein, making it a great option to help support hormonal balance and energy levels during perimenopause. The ingredients work together to reduce inflammation, stabilize blood sugar, and promote digestive health - key factors in feeling your best throughout this transition.

Pro Tip:

You can easily prep this salad ahead of time. Store the quinoa and roasted veggies in separate containers in the fridge and assemble when you're ready to eat. This recipe is also versatile - feel free to add your favorite vegetables or swap the avocado for nuts or seeds if preferred.