Whole wheat wrap 60g (1 large), chickpeas 100g (1/2 cup, cooked), mango 50g (1/2 small, diced), spinach 20g (1 cup, fresh), red bell pepper 30g (1/4 medium, diced), red onion 20g (2 tbsp, diced), Greek yogurt 30g (2 tbsp), curry powder 3g (3/4 tsp), turmeric 1g (1/4 tsp), cumin 1g (1/4 tsp), honey 5g (1 tsp), lime juice 5ml (1 tsp), cilantro 5g (1 tbsp, chopped), mint 5g (1 tsp, chopped), salt and black pepper to taste
1. In a bowl, combine 100g cooked chickpeas, 50g diced mango, 30g diced red bell pepper, 20g diced red onion, 5g chopped cilantro, and 5g chopped mint. 2. In a separate small bowl, mix 30g Greek yogurt, 3g curry powder, 1g turmeric, 1g cumin, 5g honey, 5ml lime juice, and salt and black pepper to taste. Stir until well combined. 3. Add the yogurt dressing to the chickpea mixture and toss gently to coat. 4. Warm the whole wheat wrap until pliable. 4. Place 20g fresh spinach onto the centre of the wrap, then spoon the chickpea mixture on top. 5. Fold in the sides of the wrap and roll up tightly. Slice in half and serve.
This curry chickpea wrap delivers plant-based protein that supports muscle maintenance during menopause. Chickpeas contain phytoestrogens that may help balance hormones naturally and fibre that promotes digestive wellness. Mango provides vitamin C for collagen production and skin elasticity while delivering natural sweetness. Spinach offers magnesium that helps regulate mood and sleep quality while providing iron to combat fatigue. Greek yogurt delivers calcium for bone strength and probiotics that nurture gut health. The warming spices (curry powder, turmeric, cumin) provide anti-inflammatory benefits that enhance joint comfort and circulation. Turmeric specifically contains curcumin that reduces inflammation associated with hormonal changes. The fresh herbs (cilantro, mint) support digestion and provide antioxidants. The whole wheat wrap delivers complex carbohydrates for sustained energy and fibre that supports blood sugar stability, helping moderate mood fluctuations throughout the day. This vibrant, nutrient-dense meal supports overall vitality during this transformative life phase.
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