Are you looking for a delicious, nutritious meal that fits perfectly into a perimenopause-friendly diet?
This Quinoa, Brussels Sprouts & Sweet Potato Bowl is packed with the goodness midlife women need to feel energized and balanced. With its hearty mix of superfoods like quinoa, sweet potatoes, and Brussels sprouts, this recipe is designed to help fuel your day with essential nutrients.
Whether you're managing hormonal changes, or looking for easy meal prep ideas, this dish is a must-try. Plus, it’s quick to prepare, loaded with flavour, and so satisfying!
Here’s everything you need to create this nourishing bowl.
Why This Recipe is Perfect for Midlife Women
Midlife and perimenopause bring about changes in your body's needs. During this stage, nutrition becomes more important than ever to support hormonal health, bone density, energy levels, and overall well-being. This recipe is not only bursting with flavour but also delivers key nutrients tailored for midlife women:
Quinoa provides plant-based protein along with magnesium and fibre, which support bone health and improve digestion.
Brussels sprouts and sweet potatoes are rich in antioxidants, crucial for combating inflammation and promoting overall cellular health.
Pumpkin seeds are loaded with zinc, which is fantastic for hormonal balance.
Avocado offers healthy fats that are essential for brain health and reducing “bad” LDL cholesterol.
Together, these ingredients create a nutrient-dense meal perfect for your midlife nutritional goals.
Now, let's get started!
Quinoa, Brussel Sprouts & Sweet Potato Bowl
Ingredients
Here’s what you’ll need:
Bowl (serves 2):
2 cups Brussels sprouts, trimmed and halved
1 medium sweet potato, cubed
1 tbsp extra virgin olive oil
1/2 tsp harissa (optional, for a flavorful kick)
1/2 cup quinoa, dry
1 cup baby spinach, finely chopped
1/4 cup hummus
2 tbsp water (warm)
1/2 medium avocado, sliced
2 tbsp pumpkin seeds
Directions
Here’s how to put it all together step by step:
Step 1: Preheat and Prep the Veggies
Preheat your oven to 400°F (205°C) and line a baking sheet with parchment paper. Toss the Brussels sprouts and sweet potato cubes with the extra virgin olive oil and harissa for added spice (optional). Spread the veggies evenly on the baking sheet and roast for 20 to 25 minutes, stirring halfway through, until tender and golden brown.
Step 2: Cook the Quinoa
While the veggies roast, prepare the quinoa according to the package instructions. (Pro tip: Rinse quinoa before cooking to remove its natural bitter coating.) Once it’s cooked, stir in the finely chopped spinach. The residual warmth will soften the spinach, blending it perfectly into the quinoa.
Step 3: Make the Hummus Dressing
Combine the hummus and warm water in a small bowl. Stir until you have a smooth, creamy dressing.
Step 4: Assemble Your Bowl
Divide the quinoa and spinach mixture between two bowls. Top with roasted Brussels sprouts, sweet potatoes, and slices of avocado. Drizzle on the hummus dressing, and finish with a sprinkle of pumpkin seeds for added crunch and nutrients.
Customization Tips
You can easily adapt this recipe based on your taste preferences or what you have on hand. Here are a few ideas to make it your own:
Protein Boost: Add grilled chicken, boiled eggs, or chickpeas for extra protein.
Extra Greens: Swap out spinach for kale or arugula, depending on your preference.
Dress it Up: Experiment with tahini-based sauces, lemon vinaigrettes, or yogurt dressings to change up the flavours.
Add a Crunch: Toss in some roasted almonds or walnuts along with the pumpkin seeds.
Why You'll Love This Bowl
Not only does this dish taste amazing, but it also offers a ton of health benefits tailored to midlife women. Here’s a closer look at the ingredients:
Brussels Sprouts
A cruciferous veggie powerhouse, Brussels sprouts are known for their high levels of vitamins C and K—essential for immune health and blood clotting. They also contain phytonutrients that can help balance hormones.
Sweet Potatoes
Rich in beta-carotene, these naturally sweet root veggies promote glowing skin while supporting eye health and immunity. They’re a wonderful source of healthy carbs to keep you energized!
Quinoa
Protein-packed and gluten-free, quinoa is the ultimate grain alternative for those watching blood sugar levels. It’s also loaded with fibre and minerals like magnesium, which supports bone strength.
Avocado
This creamy superfood supplies plenty of monounsaturated fats, which are good for your heart and brain. It also contains potassium to help regulate blood pressure.
Pumpkin Seeds
A handful of these tiny seeds is an easy way to add a dose of zinc and magnesium, two crucial minerals for midlife health. Plus, they add the perfect crunch!
Eating healthily doesn’t have to be boring or complicated, especially when it involves colourful, nourishing recipes like this Quinoa, Brussels Sprouts & Sweet Potato Bowl.
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