3 Tasty Salads for Menopause

Why You Need Healthy Salads in Your Diet for Menopause

Diet for MenopauseDid you know that the more phytochemicals you can consume, the greater your chances of experiencing fewer hot flashes and menopausal symptoms? Phytochemicals are nutrients found in plants. The greater the variety of plants in your diet, the more you can potentially impact your symptoms.

Take a little time right now to evaluate your diet for menopause. How many fruits, vegetables, nuts and seeds have you been consuming? Make a list of what you ate yesterday. Did you eat more than five servings of these foods? Did you eat more than 10 servings?

Often those who are having the greatest problems with menopausal symptoms are not eating regular meals, nor are they eating close to five servings of these foods. They are concentrating on quick energy and often too tired to eat a healthy meal for breakfast, lunch and dinner.

You don’t have to spend a lot of time cooking in the hot kitchen to meet a goal of 10+ servings of foods that provide phytonutrients. You can make a few salads at the beginning of the week and then munch on them during the week at meal time. Here are a few to get you started:

Beet Broccoli Detox Salad

Yield: 5 servings (13 servings vegetables)


  • 1-1/2 cups beets, diced
  • ½ cup chopped parsley
  • ½ cup celery, chopped
  • 1 cucumber, chopped
  • 1 cup carrots, shredded
  • 1 clove garlic, minced
  • ¼ cup cilantro, chopped
  • ½ pound broccoli florets
  • 1 bunch green onions, sliced thinly
  • 4 tablespoons olive oil
  • 1 teaspoon Dijon mustard
  • 3 tablespoons apple cider vinegar



  1. Mix all vegetables together in a very large bowl.
  2. In the blender, mix olive oil, mustard and apple cider vinegar. Blend for 15 seconds.
  3. Pour blended mixture over vegetables. Toss and serve.

It’s primarily the broccoli and beets that assist in detoxification in this recipe. Let’s look at another detoxification recipe with broccoli.

Next page: antioxidant salads.

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