"The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison. For women in perimenopause, a diet rich in whole foods, lean proteins, and healthy fats is crucial for maintaining hormonal balance and overall health." ~ Dr. Sara Gottfried, author of 'The Hormone Cure'

Are you searching for a nutritious, delicious, and easy-to-make salad that supports your hormonal health during perimenopause? Look no further! This refreshing apple and veggie salad is one of my all-time favorites. Packed with fresh fruits, crunchy vegetables, and wholesome seeds, it's not only satisfying but also incredibly versatile. And for those who enjoy a bit of extra protein, there's a delightful tuna option that you simply can't miss.

Let's dive into this vibrant salad recipe that serves two and can be prepared in just a few minutes.

Ingredients (serves 2)

For the Salad:

• 1 small red apple, cored and diced

• 1 small green apple, cored and diced

• 2 tablespoons extra-virgin olive oil

• Juice of 1 lemon

• Sea salt and black pepper, to taste

• 1 cup cauliflower florets, chopped

• 1 15-oz BPA-free can of black beans, drained and rinsed (optional if using tuna)

• ½ cup shredded carrots

• ½ cup radishes, diced

• 1 red bell pepper, chopped

• 4 cups arugula

• ¼ cup raw pumpkin seeds

Omnivore Option:

• 5 oz BPA-free canned tuna in water, drained and flaked (for each jar)

Directions

1. Prepare the Ingredients:

   • Core and dice the red and green apples.

   • Chop the cauliflower florets, radishes, and red bell pepper.

   • Shred the carrots.

   • Rinse and drain the black beans if using.

2. Mix the Dressing:

   • In a small bowl, whisk together the extra-virgin olive oil, lemon juice, sea salt, and black pepper. This simple yet flavorful dressing will keep the salad fresh and vibrant.

3. Layer the Salad:

   • Divide the ingredients between two 4-cup mason jars. Start with the diced apples, followed by the cauliflower, black beans (if using), shredded carrots, radishes, and red bell pepper.

   • Add the arugula and top with raw pumpkin seeds for a delightful crunch.

   • If you choose the omnivore option, add 5 oz of flaked tuna to each jar.

4. Store the Salad:

   • Seal the jars tightly and store them in the fridge. This salad can stay fresh for up to 3 days, making it an excellent choice for meal prep.

To Serve

When you're ready to enjoy your salad, simply shake the sealed jars gently to distribute the dressing evenly. You can eat the salad straight from the jar or pour it into a serving bowl.

Why This Salad is Great for Hormonal Health

This salad is not just about great taste; it's also packed with health benefits that support hormonal balance, especially during perimenopause:

• Apples: Rich in fiber and antioxidants, apples help stabilize blood sugar levels, which can reduce mood swings and energy crashes.

• Cauliflower: Contains indole-3-carbinol, which supports estrogen metabolism and helps balance hormones.

• Black Beans: (if using) A great source of plant-based protein and fiber, helping to maintain steady energy levels and support gut health.

• Carrots and Radishes: These colorful veggies are high in vitamins and antioxidants, supporting overall health and reducing inflammation.

• Red Bell Pepper: Packed with vitamin C, which is essential for adrenal health and hormone production.

• Arugula: A leafy green that's high in vitamins K and C, supporting bone health and overall wellness.

• Pumpkin Seeds: Rich in magnesium and zinc, essential minerals for hormonal health and reducing symptoms of PMS and perimenopause.

• Tuna: For the omnivores, it adds a lean source of protein and omega-3 fatty acids, which are crucial for brain health and reducing inflammation.

This salad is perfect for lunch, a light dinner, or even a picnic. It’s easy to prepare, store, and transport, making it ideal for busy individuals who want to maintain a healthy diet without sacrificing taste.

Additional Tips for Hormonal Balance

• Stay Hydrated: Drinking plenty of water helps flush out toxins and supports overall hormonal balance.

• Manage Stress: Incorporate relaxation techniques such as yoga, meditation, or deep breathing exercises to reduce stress, which can negatively impact hormone levels.

• Get Enough Sleep: Aim for 7-9 hours of quality sleep per night to support your body's natural hormone production.

Enjoy this vibrant, nutrient-packed salad that not only satisfies your hunger but also supports your hormonal health. Happy eating!

Hormonally yours,

Kimberlee Erin

Disclaimer: This blog post is intended for informational purposes only and should not be considered as medical advice. Always consult with a healthcare provider before making any significant changes to your diet or health routine, especially if you have underlying health conditions or are taking medication.