Mediterranean Quinoa Breakfast Bowl

Research has shown that a plant-based diet can significantly help reduce hot flashes and other menopausal symptoms. By incorporating nutrient-rich foods like quinoa, fresh vegetables, and healthy fats into your meals, you can support hormonal balance and overall well-being.

This Mediterranean Quinoa Breakfast Bowl is a perfect example of a flavorful, plant-based dish that can be part of your strategy to manage hot flashes naturally.

 Ingredients:

• 1 cup (180g) cooked quinoa

• 1/2 cup (75g) cherry tomatoes, halved

• 1/2 cup (75g) cucumber, diced

• 1/4 cup (40g) black olives, sliced

• 1 cup (30g) fresh spinach leaves

• 2 tablespoons (30g) tahini

• 1 tablespoon (15ml) fresh lemon juice

• 1 tablespoon (15g) fresh parsley, chopped

• Salt and pepper to taste

• Optional: a drizzle of olive oil

Instructions:

• Prepare the Quinoa: If not already cooked, prepare quinoa according to package instructions. Allow it to cool slightly.

•  Assemble the Bowl: In a large bowl, layer the cooked quinoa at the base. Arrange the cherry tomatoes, cucumbers, black olives, and fresh spinach on top.

•  Make the Dressing: In a small bowl, whisk together the tahini, lemon juice, and a pinch of salt and pepper. If the dressing is too thick, add a teaspoon of water to reach your desired consistency.

•  Drizzle and Garnish: Pour the tahini dressing over the quinoa and veggies. Garnish with chopped parsley and a wedge of lemon. Add a drizzle of olive oil if desired.

•  Serve: Enjoy your Mediterranean Quinoa Breakfast Bowl immediately, or store it in the fridge for a refreshing meal later.

 This breakfast bowl is not only a delicious way to start your day but also a powerful tool in managing menopause symptoms, thanks to its plant-based ingredients rich in phytoestrogens and anti-inflammatory properties.

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