"When it comes to lifestyle, menopause is a great moment to select new healthy habits and to keep consistent with positive current ones." ~ Lisa Mosconi, author of 'The XX Brain'

Perimenopause can bring a host of challenges, but a nutrient-rich diet can play a significant role in managing symptoms and boosting overall well-being. This Raspberry Lime Kale Salad is a perfect blend of vibrant colors and wholesome ingredients, designed to support hormonal health and provide a delicious, refreshing meal. Let’s explore the benefits of each ingredient and how they contribute to your wellness during perimenopause.

Recipe: Raspberry Lime Kale Salad (Serves 2-3)

Ingredients:

• 1 cup shredded kale

• Juice of 1 large lime

• 2 cups shredded purple cabbage

• ½ cup shredded carrots

• 1 large red bell pepper, very thinly sliced

• 1 scallion, thinly sliced

• 1 large avocado, chopped

• Sea salt and black pepper, to taste

• ¼ cup raw pumpkin seeds

• 1 cup raspberries

• ¼ cup cultured vegetables (such as sauerkraut)

• Olive oil drizzle

Optional vegetarian option:

• 1 15-oz BPA-free can of chickpeas, drained and rinsed

Protein Boost:

• Top the prepared salads with 5 oz BPA-free canned wild salmon in water (drained and flaked), or protein of choice. Shredded chicken can also be used instead or in addition to the chickpeas.

Directions:

1. Massage the Kale:

   • Add kale and lime juice to a large mixing bowl. Massage well with your hands until the kale is wilted.

2. Combine Ingredients:

   • Add all remaining ingredients to the bowl. Toss gently to combine.

3. Marinate:

   • Allow the salad to rest and marinate for about 15 minutes before serving.

4. Serve:

   • Serve with your protein of choice for a complete, balanced meal.

Nutritional Benefits:

1. Kale:

   • Kale is a powerhouse of nutrients, rich in vitamins A, C, and K, as well as calcium and magnesium. These nutrients support bone health and help reduce the risk of osteoporosis, a common concern during perimenopause.

2. Lime Juice:

   • Fresh lime juice not only adds a zesty flavor but also provides a boost of vitamin C, which is essential for collagen production and immune support.

3. Purple Cabbage:

   • High in antioxidants and fiber, purple cabbage helps in detoxification and supports digestive health.

4. Carrots:

   • Carrots are an excellent source of beta-carotene, which converts to vitamin A in the body, supporting skin and eye health.

5. Red Bell Pepper:

   • Rich in vitamins A and C, red bell peppers help boost the immune system and support skin health.

6. Scallions:

   • Scallions add a mild onion flavor and are rich in antioxidants that help reduce inflammation.

7. Avocado:

   • Avocado is a great source of healthy fats, which are essential for hormone production and balance.

8. Pumpkin Seeds:

   • Pumpkin seeds are high in magnesium, zinc, and healthy fats, supporting bone health and hormonal balance.

9. Raspberries:

   • Raspberries are packed with antioxidants and fiber, promoting digestive health and reducing inflammation.

10. Cultured Vegetables (Sauerkraut):

    • Fermented foods like sauerkraut support gut health by providing beneficial probiotics, which can help improve digestion and boost the immune system.

Protein Options:

• Chickpeas: A great vegetarian source of protein and fiber, chickpeas help keep you full and support muscle health.

• Wild Salmon: High in omega-3 fatty acids and protein, salmon supports brain health and reduces inflammation.

• Chicken: A lean source of protein, chicken helps build and repair tissues, and supports overall muscle health.

Why These Ingredients Matter:

During perimenopause, incorporating a variety of nutrient-dense foods can help alleviate symptoms such as fatigue, mood swings, and bone density loss. This salad combines a variety of vegetables, healthy fats, and proteins to create a balanced meal that supports your body during this transitional phase.

Conclusion:

The Raspberry Lime Kale Salad is more than just a colorful dish—it’s a nutrient-dense powerhouse designed to support your hormonal health. Enjoy this salad as a refreshing lunch or dinner, knowing that you’re nourishing your body with every bite. Plus, it’s easy to customize with your favorite protein to make it even more satisfying.

Hormonally Yours,

Kimberlee Erin

Just a heads-up: I’m a Certified Menopause Coaching Specialist and Holistic Nutritionist, and while I love sharing what’s worked for me and my clients, this blog is for informational purposes only. It’s not a substitute for medical advice. Always check in with your healthcare provider before starting new supplements, hormones, or treatments—especially since every woman’s perimenopause journey is different. You deserve personalized care that truly fits you.