Eating Through the Rage - A Chickpea and Flaxseed Buddha Bowl

Managing mood swings, including feelings of rage, is a common concern during menopause. A diet rich in phytoestrogens, Omega-3 fatty acids, and certain vitamins and minerals can help balance hormones and improve mood.

Here's a recipe for a Chickpea and Flaxseed Buddha Bowl, which is rich in phytoestrogens from flaxseeds, protein from chickpeas, and Omega-3 fatty acids, all beneficial for hormonal balance.

Eating Through the Rage - A Chickpea and Flaxseed Buddha Bowl

Ingredients:

• 1 cup cooked chickpeas (canned is fine, rinse and drain)

• 1/2 cup quinoa (uncooked)

• 1 cup mixed greens (spinach, kale, or arugula)

• 1 small cucumber, sliced

• 1/2 avocado, sliced

• 1 small carrot, grated

• 2 tablespoons ground flaxseeds

• Olive oil

• Lemon juice

• Salt and pepper to taste

• Optional: A sprinkle of pumpkin seeds or sunflower seeds for extra magnesium

Dressing:

• 3 tablespoons olive oil

• 1 tablespoon apple cider vinegar

• 1 teaspoon Dijon mustard

• 1 teaspoon honey or maple syrup (optional)

• Salt and pepper to taste

Instructions:

1. Cook Quinoa: Rinse the quinoa under cold water. In a pot, add 1 cup of water to the quinoa and bring to a boil. Reduce heat, cover, and simmer for about 15 minutes or until water is absorbed. Fluff with a fork.

2. Prepare Vegetables: While the quinoa is cooking, prepare the cucumber, carrot, and avocado.

3. Make Dressing: In a small bowl, whisk together olive oil, apple cider vinegar, mustard, honey (if using), and season with salt and pepper.

4. Assemble Buddha Bowl: Start with a bed of mixed greens in a large bowl. Add cooked quinoa, chickpeas, cucumber, carrot, and avocado. Sprinkle ground flaxseeds and optional seeds.

5. Drizzle Dressing: Drizzle the dressing over the bowl. Give it a gentle toss if you like.

6. Serve: Enjoy this nutrient-rich bowl immediately!

Calories:

The Chickpea and Flaxseed Buddha Bowl is nutrient-rich and well-balanced in terms of calories. The total calorie count for the Buddha Bowl (including dressing and optional honey/maple syrup) is roughly 1,330 calories. This total can serve 2-3 portions, so each serving would be approximately 440-665 calories, depending on portion size. This meal is rich in fibre, protein, healthy fats, and essential nutrients, making it an excellent choice for hormonal balance and overall health during menopause.