White beans (cannellini, canned, drained): 100g (1/2 cup), Whole wheat pasta: 50g (1/3 cup), Cherry tomatoes: 100g (1/2 cup, halved), Cucumber: 50g (1/2 cup, diced), Artichoke hearts (canned, drained): 50g (1/4 cup, quartered), Pesto: 20g (4 tsp), Spinach: 30g (1 cup, fresh), Lemon juice: 5ml (1 tsp), Olive oil: 5ml (1 tsp), Pine nuts: 10g (1 tbsp), Parmesan cheese: 10g (1 tbsp, grated), Salt and Black pepper: to taste
1. Cook 50g whole wheat pasta according to package directions. Drain and rinse with cold water. 2. In a large bowl, combine the cooked pasta, 100g white beans, 100g halved cherry tomatoes, 50g diced cucumber, 50g quartered artichoke hearts, and 30g spinach. 3. In a small bowl, whisk together 20g pesto, 5ml olive oil, 5ml lemon juice, a pinch of salt, and black pepper to make the dressing. 4. Pour the dressing over the pasta salad and toss gently to combine. 5. Sprinkle with 10g pine nuts and 10g grated Parmesan cheese before serving.
This Mediterranean White Bean & Pesto Pasta Salad is thoughtfully composed to support menopausal health with its vibrant mix of plant-based protein, fiber, and phytonutrients. Cannellini beans and whole wheat pasta work together to provide a complete protein profile, supporting muscle maintenance and helping to keep energy levels steady. Whole wheat pasta also delivers magnesium and B vitamins, which may help ease fatigue and support bone health. Cherry tomatoes, cucumber, artichoke hearts, and spinach add a colorful array of antioxidants, including vitamin C, carotenoids, and polyphenols, which help protect cells and support skin vitality. Artichokes and spinach are also rich in folate and potassium, supporting cardiovascular and cognitive health. A drizzle of olive oil and pesto supplies heart-healthy monounsaturated fats and anti-inflammatory compounds, while lemon juice brightens the flavors and enhances iron absorption from the beans and greens. Pine nuts and Parmesan cheese add a satisfying crunch and boost calcium and magnesium, both important for bone strength. Altogether, this fiber-rich, nutrient-dense salad promotes digestive comfort, stable energy, and bone health, making it a delicious and revitalizing choice for women during menopause.
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