Whole wheat spaghetti: 50g (dry), Egg: 50g (1 medium), Greek yogurt (plain, low-fat): 30g (2 tbsp), Turkey bacon (lean): 30g (2 slices, diced), Garlic: 3g (1 clove, minced), Parmesan cheese: 10g (2 tsp, grated), Fresh parsley: 5g (1 tbsp, chopped), Olive oil: 5ml (1 tsp), Cherry tomatoes: 100g (1/2 cup), Salt and Black pepper: to taste
1. Cook 50g whole wheat spaghetti according to package directions. Reserve 60ml (1/4 cup) of pasta water before draining. 2. While pasta is cooking, heat 5ml olive oil in a skillet over medium heat. 3. Add 30g diced turkey bacon and cook until crispy, about 5 minutes. 4. Add 3g minced garlic and cook for 30 seconds. Remove from heat. 5. In a bowl, whisk together 50g egg, 30g Greek yogurt, and 10g grated Parmesan cheese. 6. Add the hot, drained pasta to the skillet with the bacon and garlic. 7. Working quickly, add the egg mixture to the pasta, tossing constantly. If the sauce is too thick, add a splash of the reserved pasta water. 8. Season with salt and black pepper. 9. Serve immediately, topped with remaining 5g grated Parmesan cheese, 5g chopped parsley and 100g cherry tomatoes on the side.
This vibrant spaghetti carbonara-inspired dish is a delicious way to nourish your body during menopause. Whole wheat spaghetti delivers steady energy and fibre, supporting digestive health and helping you feel satisfied. A medium egg and creamy Greek yogurt provide high-quality protein and essential nutrients, which are wonderful for maintaining muscle mass and supporting bone strength. Lean turkey bacon adds savoury flavour and a boost of lean protein, while garlic and fresh parsley bring aromatic freshness and beneficial phytonutrients that support heart and immune health. Parmesan cheese offers a touch of richness and is a valuable source of calcium, important for bone wellness. Olive oil supplies healthy fats that help keep skin radiant and support overall hormonal balance. Juicy cherry tomatoes add a burst of antioxidants and natural sweetness, making every bite both nourishing and enjoyable. This meal is a perfect blend of comfort and nutrition, supporting energy, strength, and well-being throughout menopause.
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