Quinoa (or couscous): 50g (1/4 cup, dry), Edamame (shelled): 100g (2/3 cup), Cucumber: 75g (3/4 cup, diced), Red bell pepper: 60g (1/2 cup, diced), Carrots: 50g (1/2 cup, shredded), Green onions: 20g (2 tbsp, chopped), Sesame seeds: 5g (1 tsp), Rice vinegar: 15ml (1 tbsp), Sesame oil: 5ml (1 tsp), Soy sauce: 5ml (1 tsp), Ginger: 3g (1/2 tsp, grated), Black pepper: to taste
1. Cook 50g quinoa (or couscous) according to package instructions, let cool. 2. In a large bowl, combine cooked quinoa, 100g edamame, 75g cucumber, 60g red bell pepper, 50g shredded carrots, and 20g chopped green onions. 3. In a small bowl, whisk together 15ml rice vinegar, 5ml sesame oil, 5ml soy sauce, and 3g grated ginger. 4. Pour dressing over the salad and toss well. 5. Sprinkle with 5g sesame seeds and black pepper to taste. 6. Serve chilled or at room temperature.
This Edamame Quinoa Rainbow Bowl is a vibrant, plant-powered meal that supports menopause wellness with a variety of nutrients. Edamame and quinoa provide complete plant proteins and fibre, supporting muscle maintenance, satiety, and blood sugar balance. Colourful vegetables deliver antioxidants, vitamins, and minerals that help reduce inflammation and support immune and skin health. Sesame seeds and oil add healthy fats and phytoestrogens, which may help with hormone balance and heart health. The tangy ginger-sesame dressing not only enhances flavour but also offers anti-inflammatory and digestive benefits. This bowl is energizing, satisfying, and designed to keep you feeling your best through menopause.
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