Whole wheat spaghetti: 40g (dry), Eggplant: 50g (1/2 cup, diced), Zucchini: 50g (1/2 cup, diced), Bell pepper (red): 50g (1/2 cup, diced), Cherry tomatoes: 50g (1/4 cup, halved), Red onion: 30g (1/4 cup, diced), Garlic: 3g (1 clove, minced), Feta cheese: 30g (2 tbsp, crumbled), Kalamata olives: 15g (5-6, pitted and sliced), Olive oil: 10ml (2 tsp), Balsamic vinegar: 5ml (1 tsp), Dried oregano: 1g (1/4 tsp), Fresh basil: 5g (1 tbsp, chopped), Salt and Black pepper: to taste
1. Preheat oven to 180C°C (360°F). 2. In a bowl, toss 50g diced eggplant, 50g diced zucchini, 50g diced bell pepper, 50g halved cherry tomatoes, 30g diced red onion, and 3g minced garlic with 7ml olive oil, 1g dried oregano, salt and black pepper. 3. Spread the vegetables on a baking sheet and roast for 20-25 minutes, stirring halfway through, until tender and slightly caramelised. 4. Meanwhile, cook 40g whole wheat spaghetti according to package directions. Drain. 5. In a large bowl, toss the cooked pasta with the roasted vegetables, 15g sliced olives, 5ml balsamic vinegar, and the remaining 3ml olive oil. 6. Serve topped with 30g crumbled feta cheese and 5g chopped basil.
This vibrant Mediterranean vegetable pasta is a delicious way to support well-being during menopause. Whole wheat spaghetti offers steady energy and fibre, promoting digestive health and helping you feel satisfied. Eggplant, zucchini, and red bell pepper provide a colourful array of antioxidants, vitamins, and minerals that help protect cells and support immune function. Cherry tomatoes and red onion add natural sweetness and phytonutrients, while garlic brings aromatic flavour and heart-healthy compounds. Creamy feta cheese supplies calcium and protein, both important for maintaining strong bones and muscle mass. Kalamata olives and extra-virgin olive oil offer healthy fats and polyphenols that nourish the skin and support cardiovascular health. A splash of balsamic vinegar, dried oregano, and fresh basil add bright, aromatic notes and extra antioxidants. This dish is satisfying and uplifting, making nutritious eating a joyful part of menopause wellness.
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