Perimenopause and menopause eating should not be a rocket science. Knowing the effects that many foods, especially highly processed foods, have on on a woman’s body makes it easier and more practical to plan your meals throughout the day. This vegetarian instant pot lentil vegetable stew is one of the many recipes that can easily become your favorite staple.
This recipe is an example of a meal with dense nutrient components. Take fiber from lentils and vegetables that regulates blood sugar levels. Phytonutrients and minerals, vitamins and essential amino acids – these are the quality ingredients that will feed your body on the cellular level.
Adding healthy fats to this summer or winter vegetable stew recipe is an important part of your menopause diet. I’ll write a post outlining how quality fats affect your cell integrity and play a ginormous role in the well-being of your brain and internal organs.
Good Fats List for Your Optimal Menopause Diet
Good fats are the ones that contribute the building blocks for your cells in your body. Don’t get lost in the terminology of polyunsaturated, monounsaturated, monosaturated and polysaturated. When you reach out for the types of fats that have been cold pressed and come from the non-GMO sources, you will add an integral part to your daily diet intended by Mother Nature, not human advertising. Here are some of the good fats that belong in your daily menopause diet!
– Extra virgin olive oil
-Avocado oil – I use avocado oil for cooking, as it has a high burn level. For salads, I use other oils.
– Butter – Yes, butter is good for you! I will write up a post on good fats and bad fats that shows what happens to a cell membrane when we eat bad fats. Literally, there are holes in the cellular membrane when our nutrition is based on bad fats.
Bacon fat – Yes, it is good for you! The same as butter, bacon fat could be used to add the fats that build the blocks for our cells and DNA.
– Sesame oil
– Coconut oil – Yes, it is good for your well-being!
Bad Fats List That Contribute to Chronic Diseases
I am so appalled to see the so prevalent posts that label different types of fats as unhealthy and bad for our well-being. I’ve been doing research and reading up on clinical studies of many sorts for years now. What I’ve seen in the results of those studies is the necessity to add good fats to our daily diet. Fats are especially become significant when a woman transitions from perimenopause to menopause lifestyle. And such transition can start as early as in her 30s. The changes in the body may be subtle. Yet they will accumulate and produce a result based on what a lifestyle you lead, food choices included.
The bad fats on the list are those that have been altered during their preparation. I never touch these oils. Here are a few examples.
– Vegetable oil
– Cottonseed oil
– Canola oil
– Corn oil
As weight gain is one of the prevalent symptoms of menopause, eating foods with wholesome ingredients that offer nutrition to the body while keeping your satiety levels is critical.
Swipe this recipe and add it to your new recipe library for your own menopause diet! I was inspired by one of the recipes at Lentils website who know their favorite legume!
Instant Pot Lentil Vegetable Stew
This recipe for a lentil vegetable stew can be modified in several ways.
One way is to add your favorite vegetables. This particular recipe uses zucchini, cabbage, onions, potatoes and herbs. Another way is to add or substitute legumes. You can cook this recipe with ancient grains like quinoa, and this recipe will become a quinoa vegetable stew. Or you could split proportionately between lentils and other beans. One of my favorite beans to cook with is white beans.
In addition, you can add healthy fats like sliced avocados when you serve this stew. To boost the protein for this meal, feel free to cut up some organic turkey or chicken and drop a few pieces into the bowl of stew.
Whatever you do, keep in mind that if you want a spicy vegetable stew to eat, it may increase the severity of your hot flashes. The study was looking at how different life’s variable affect women in perimenopause and menopause. Spicy foods definitely play their role in adding the intensity of hot flashes.
- 2 Tbsp (30 mL) extra virgin olive oil
- 2 cups (500 mL) chopped onions
- 3 garlic cloves, minced
- 1 Tbsp (15 mL) minced ginger, optional
- 3 cups (750 mL) white potato, cut into 1 inch (2.5 cm) cubes
- 2 cups (500 mL) chopped green cabbage
- 1 medium zucchini, chopped
- 1 cup (250 mL) lentils of any kind
- 5 cups (1.25 L) tomato juice
- 1 (14.5 oz/398 mL) can diced tomatoes, undrained
- 1 cup (250 mL) water
- 1 tsp (5 mL) salt
- 1 tsp (5 mL) sugar
- 1/4 tsp (1 mL) pepper
- 1/2 cup (125 mL) chopped cilantro or any fresh herb you love, plus more for garnish
- Press “sauté” button on Instant Pot and add olive oil. Add the onions. Keep the lid off and sauté until the onions are soft.
- Add garlic and ginger. Sauté for another couple of minutes.
- Add potatoes, cabbage, zucchini, lentils, tomato juice, tomatoes, water, salt, sugar, and pepper to the Instant Pot.
- Press cancel to stop the sauté function, seal the lid, set to cook on HIGH pressure for 6 minutes.
- Once the timer has stopped, turn to vent to release the remaining pressure completely before opening the lid.
- Season to taste with salt and pepper. Garnish with more cilantro or herbs of your choice and serve.