7 EASY Menopause Friendly Dinner Recipes
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- Mark Owens
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1 7 EASY Menopause Friendly Dinner Recipes I think the hardest thing to do when you are trying to eat healthy is making things that taste good, but also fit into your busy schedule. No one has hours to prepare and cook meals for each day. I ve done some of the leg work for you! What follows are seven of my favorite clean eating, menopause friendly recipes. I ve made them all in my own kitchen. They have passed the flavor test and the is it quick and easy test. I ve modified some of the recipes and two are my very own originals. They are all 21 Day Fix approved, if you are a fixer, but you don t need to be one to get the healthy benefits. Why it s menopause friendly is listed in each recipe. Now let s get cooking! Buffalo Chicken Wraps This one is so easy and quick. Plan it for a night when you get a late start to cooking. Serve with a salad or your favorite fruit. If you're a Fixer, one serving equals: 1 YELLOW 1 RED 1 BLUE 1 ORANGE Why it s menopause friendly: Whole grains, lean chicken, fresh veggies, lowered amounts of spice, calcium in the cheese This recipe is written for two people. Adjust it as you like. You will need: 2 large whole grain wraps or 4 small ones
2 2 Chicken Breasts 6 Tbsp. Hot sauce (I used Texas Pete bbq wing sauce) the amount of hot sauce is cut WAY back to avoid a hot flash trigger. Plus my hubby doesn t like too much heat. ½ cup shredded cheddar cheese Cook the chicken breasts for one hour in at 350 degrees in the oven. I put them in an 8x10 glass pan with enough water to cover the bottom of the pan. If you pre-cook the chicken and shred it the night before, this will take no time at all to make. Pour on the buffalo sauce and mix Put it on your wrap(s). Add cheese. I wrapped these up and put them in the George Foreman Grill for just a few minutes. It made the shells toasty and melted the cheese, yum! Thanks to for the inspiration. Coconut Curry Haddock Spinach and Cous Cous I never cooked with coconut milk before and was a little apprehensive, but it added creaminess and taste without adding fat and calories. If you re a fixer, 1 serving equals 1 YELLOW 1 RED 1 GREEN 1 BLUE
3 Why it s menopause friendly: Lean protein, fresh spinach (folic acid and calcium), whole grains, lowered amounts of spice. This recipe is written for two people. Adjust as necessary. You will need: Two haddock fillets Two servings of cooked cous cous (use serving size from package directions, my container said ½ cup was a serving) 1 tsp curry powder Ginger to taste (I don t like a lot, you might want more) 2 cups raw spinach Prepare cous cous according to package directions and set aside Add haddock and coconut milk to pan with burner on medium high Add curry and ginger When haddock is cooked through, add the spinach Once spinach is wilted, pour mixture onto cous cous Mix and serve Thanks to for the inspiration. Italian Meatballs over Whole Grain Toast This is my own recipe. The Italian dressing adds a pop of flavor to the meatballs. Serve with a side salad to make a complete meal. If you re a fixer, one serving equals 1 RED (3 meat balls) 1 YELLOW
4 ½ GREEN ½ BLUE Why it s menopause friendly: Whole grains, lean protein, antioxidants, calcium This recipe is written for two people. Adjust as necessary. You will need: 1 lb. lean ground beef 1 egg ½ package Italian seasoning. I used Good Seasons Zesty Italian 1 15 oz. can tomato sauce. I used Hunts 2 slices whole grain bread ¼ cup grated parmesan cheese Mix egg, ground beef, and Italian seasoning by hand. Mix thoroughly. Form into meatballs Empty tomato sauce into small saucepan. Heat on medium heat, stirring occasionally Cook meatballs in a pan on medium high heat, turning often. Meatballs are done when they are brown on the outside and slightly pink on the inside Toast bread Place three meatballs on 1 slice of toast Top with tomato sauce Sprinkle with cheese Serve with a side salad
5 Crockpot Pork chops Sometimes it s nice to just come home and dinner is already cooked. That s why a crockpot meal is a great addition to any menu, especially when it is a healthy meal. Just a little prep in the morning and dinner is ready after a long day. If you are a fixer, one serving equals 1 RED 1 YELLOW ½ GREEN Why it s menopause friendly: Complex carbohydrates, lean protein, fresh veggies, low fat broth, lowered amounts of spices. This recipe will feed four people. Adjust as necessary. You will need: Crockpot liner (makes clean-up much easier) Four boneless pork chops Pork seasoning of your choice (I used Bad Byron s Butt Rub, ha, sorry, I always laugh at the name, but it s good) Four potatoes or sweet potatoes (you can put both in if you like) 10.5 oz. of chicken broth 1 small onion Peel the potatoes and cut into chunks Rub each pork chop on both sides with seasoning Put potatoes in the crockpot Top with the pork chops
6 Pour chicken broth over meat and vegetables Set crockpot on low and cook for 6-8 hours 1 serving is one pork chop and ½ cup of potatoes Thanks to for this recipe. Except for the seasoning, I followed her recipe to the letter. Easy Caprese Melt If you have had a heavier lunch, this Caprese Melt is a great supper choice. It s tasty and meatless. Why it s menopause friendly: Whole grains, fresh veggies, folic acid, calcium, antioxidants If you are a fixer, one serving equals 1YELLOW 1 BLUE 1 GREEN 1 TEASPOON This recipe serves two people. Adjust it as necessary. You will need: 1 Slice Whole Grain Toast 1 Large handful fresh spinach 3-4 Fresh Basil Leaves 6-8 Cherry Tomatoes, Sliced
7 ¼ cup Fresh Shredded Mozzarella 1/4 Cup Good Quality Balsamic Vinegar Extra Virgin Olive Oil (EVOO) Pour balsamic vinegar into small saucepan Over medium heat, reduce to half Remove from heat, set aside (I had trouble getting the vinegar to reduce; maybe it wasn t good quality ) While the balsamic is reducing, lightly spray or brush one side of bread with EVOO Toast in in medium pan over medium - high heat Repeat on other side but only toast lightly Remove from pan, set aside Set broiler to low Place toast on baking sheet, lightly-toasted side down Cover toast with spinach Cover spinach with basil Sprinkle 2/3 of mozzarella on top of basil Place half of tomatoes on top of mozzarella Place remaining tomatoes on top of mozzarella Sprinkle remaining mozzarella on top of tomatoes Broil on low until mozzarella just begins to brown Remove from oven, place on plate, drizzle the balsamic vinegar as desired Thanks to for the inspiration Mexican Pizza with Ground Turkey This is a recipe I ve been making for a while. I added ground turkey to up the protein and make it 21 Day Fix approved. If you re a fixer one pizza equals 2 YELLOW 1 RED 1 BLUE 1 GREEN
8 1TEASPOON Why it s menopause friendly: Lean protein, fresh vegetables, antioxidants, calcium Recipe is for two people. Adjust as necessary. You will need: Two ready-made pizza crusts (I used Boboli) 1 1/3 c ground turkey Almost 2 cups diced green pepper (leave some room in the cup for some black olives) 6 Tbsp. Salsa ½ cup shredded cheddar cheese Black olives Two teaspoons olive oil Pre-heat the oven to 350 degrees Brown the ground turkey until no longer pink Brush each pizza crust with the olive oil Spoon 2/3 cups of cooked turkey onto each pizza crust Cover with three tablespoons of salsa Top with half the peppers on each pizza Top with half the black olives on each pizza Cover each pizza with ½ cup cheese Bake at 350 degrees for 8-10 minutes or until cheese melts and pizzas are cooked
9 Garlic Chicken Broccoli Pasta This is another ridiculously easy recipe. It s filling and tasty. If you re a fixer, one serving equals 1GREEN 1RED 1YELLOW Why it s menopause friendly: Lean protein, antioxidants, whole grains, lowered amounts of spices This recipe serves two people. Adjust as necessary. You will need: 2 chicken breasts 2 cups frozen broccoli 1 cup whole wheat spaghetti Juice of two lemons Two Tbsp. Mrs. Dash seasoning 1 clove garlic (you can use 2 cloves if you want, I always go light on the garlic) 2 tsp coconut oil Rub chicken with Mrs. Dash, then marinate in lemon juice and garlic for 30 minutes
10 Cut chicken into bite size pieces Cook spaghetti according to package directions While spaghetti is cooking, sauté the chicken in coconut oil over medium high heat Rinse and drain broccoli in a colander with warm water. Add broccoli to skillet Drain spaghetti and add to the skillet When all ingredients are mixed and cooked, serve and enjoy Thanks to for this recipe Enjoy these recipes and check my Pinterest board for more good/easy/healthy recipes. I add to it daily. Visit my blog for menopause friendly diet and exercise tips
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