Black beans (canned, drained): 150g (1 cup), Corn kernels: 100g (1 cup), Red bell pepper: 50g (1/2 cup, diced), Red onion: 30g (1/4 cup, chopped), Cilantro: 10g (2 tbsp, chopped), Lime juice: 15ml (1 tbsp), Olive oil: 5g (1 tsp), Ground cumin: 1g (1/2 tsp), Quinoa (dry): 30g (2 tbsp), Avocado: 50g (1/3 small, diced), Salt: to taste, Black pepper: to taste
1. Rinse 30g quinoa under cold water. In a small saucepan, combine quinoa with 60ml water and a pinch of salt. Bring to a boil, then reduce heat, cover, and simmer for 12-15 minutes, or until water is absorbed and quinoa is tender. Fluff with a fork and let cool slightly. 2. In a large bowl, combine 150g black beans, 100g corn kernels, 50g diced red bell pepper, 30g chopped red onion, 10g chopped cilantro, and the cooked quinoa. 3. In a small bowl, whisk together 5g olive oil, 15ml lime juice, and 1g ground cumin. Pour the dressing over the salad and toss gently to combine. Season with salt and black pepper to taste. 4. Top the salad with 50g diced avocado. Serve immediately, garnished with extra cilantro if desired.
This salad delivers anthocyanins from black beans that support microcirculation during menopause. Black beans provide molybdenum that supports hormone detoxification pathways. Corn contains lutein that protects retinal cells from blue light damage. Red bell peppers deliver vitamin B6 that aids in neurotransmitter synthesis for mood balance. Quinoa provides complete protein with all essential amino acids for tissue maintenance. Avocado contributes glutathione precursors that support cellular detoxification. Red onions deliver quercetin that supports histamine balance for seasonal comfort. Cilantro provides dodecenal that supports digestive wellness through antimicrobial properties. Lime juice contributes vitamin C, which enhances collagen synthesis for skin elasticity. This fibre-rich meal enhances microbial diversity in the gut microbiome, supporting optimal neurotransmitter production while delivering essential micronutrients for overall vitality during this transformative life phase.
HerNutrea provides science-backed guidance and community support. Please note that our microbiome test is for informational purposes, not for diagnostic purposes. Our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
