"Nutrition is the most under-utilized medication, yet it is the most effective." – Dr. Mary Claire Haver, Author of "The Galveston Diet"

Navigating perimenopause can be challenging, but nourishing your body with the right foods can make a significant difference. This Sheet Pan Veggie Delight is designed to be both delicious and beneficial for women experiencing perimenopause. Packed with essential nutrients, it's a perfect blend of flavors and health benefits that cater to the unique needs of this life stage.

Serves 4

Ingredients:

• 3 cups cooked brown rice (prepared to package instructions) (optional)

• 2 medium zucchini, chopped

• 2 pounds asparagus, tough ends trimmed and discarded, or green beans

• 2 large yellow bell peppers, chopped

• 2 cups cherry tomatoes, halved

• 1 large yellow onion, halved and sliced

• 3 cloves garlic, chopped

• 2 tablespoons coconut oil, melted

• Juice of 1 large lemon

• 1 ½ tablespoons Italian seasoning

• Sea salt and black pepper, to taste

• ½ teaspoon crushed red pepper (optional)

• 2 15-oz BPA-free cans of white kidney beans, drained and rinsed

• 1 cup loosely chopped Italian parsley

For Extra Protein:

• Add 1 lb of whole boneless skinless chicken thighs on top of the tossed vegetables before baking. Or cook separately if you prefer. I like this alongside a whole roast chicken. Can omit the beans.

Directions:

1. Preheat and Prep: Preheat your oven to 400 degrees F. Line a large sheet pan with parchment paper.

2. Combine Ingredients: Add all ingredients (except beans) to the pan. Use tongs to toss everything together, ensuring an even coating of the coconut oil and seasonings. Spread the veggies out in an even layer.

3. Bake: Bake for 45 minutes, tossing halfway through the cooking time with tongs, or until the veggies are tender.

4. Add Beans: Remove the sheet pan from the oven, then stir in the white kidney beans. Bake for an additional 5 minutes to allow the beans to heat through.

5. Finish and Serve: Stir in the chopped parsley. Serve the sheet pan mixture on top of cooked brown rice or enjoy it as is for a lower-carb option.

Nutritional Benefits for Perimenopausal Women

1. Balanced Macronutrients: This recipe provides a balance of complex carbohydrates, lean protein, and healthy fats. The brown rice (optional) offers sustained energy, while the chicken and white kidney beans provide high-quality protein essential for muscle maintenance and overall health.

2. Rich in Fiber: The abundance of vegetables and beans in this dish ensures a high fiber content, which aids digestion and helps regulate blood sugar levels, a common concern during perimenopause.

3. Essential Vitamins and Minerals:

• Zucchini and Bell Peppers: Rich in vitamin C and antioxidants that boost the immune system and support skin health.

• Asparagus/Green Beans: High in folate and vitamin K, promoting bone health and reducing inflammation.

• Tomatoes: Packed with lycopene, a powerful antioxidant that supports heart health.

• Onion and Garlic: Known for their anti-inflammatory and immune-boosting properties.

4. Hormone Balance Support: The inclusion of healthy fats from coconut oil and the phytoestrogens in beans may help balance hormones, easing some perimenopausal symptoms.

5. Anti-Inflammatory Properties: Lemon juice and parsley add a refreshing touch and are known for their anti-inflammatory and detoxifying properties, beneficial during hormonal transitions.

Tips for Perimenopausal Women

1. Stay Hydrated: Drink plenty of water throughout the day to help manage symptoms like hot flashes and bloating.

2. Incorporate Regular Exercise: Combine cardiovascular exercises, strength training, and flexibility workouts to maintain muscle mass, bone density, and overall well-being.

3. Prioritize Sleep: Establish a calming nighttime routine and create a sleep-friendly environment to combat sleep disturbances common in perimenopause.

4. Mindful Eating: Pay attention to how different foods make you feel and adjust your diet to include more nutrient-dense foods that support your overall health.

This Sheet Pan Veggie Delight is more than just a meal; it's a step towards better health and well-being during perimenopause. Enjoy the vibrant flavors and the peace of mind that comes with nourishing your body with the best possible ingredients.

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.