Menopause Nutrition: Barley Risotto with Brussels Sprouts and Almonds for Enhanced Well-being

Barley Risotto with Brussels Sprouts and Almonds (Plus Optional Protein)

Close your day on a wholesome note with this hearty barley risotto. The added Brussels sprouts and almonds offer extra phytoestrogens, beneficial for bone health and mood stabilization during menopause.

Ingredients:

• 1 cup barley

• 2 cups vegetable broth

• 1 cup Brussels sprouts, halved

• 1/4 cup slivered almonds

• 1 tablespoon olive oil

• Salt and pepper to taste

• Optional protein: grilled chicken, shrimp, or tempeh

Directions:

1. Heat olive oil in a pot over medium heat.

2. Add barley and stir for 1-2 minutes to toast it lightly.

3. Add vegetable broth, bring to a boil, then reduce to a simmer. Cover and cook until barley is tender, about 30-40 minutes.

4. In a separate pan, sauté Brussels sprouts in a little olive oil until they are golden and tender.

5. Mix cooked barley and Brussels sprouts. Add slivered almonds.

6. If you're adding an optional protein, prepare it as you like (grilling, sautéing, etc.) and add it to the dish.

7. Season with salt and pepper to taste.

This hearty barley risotto is not only rich in phytoestrogens but also adaptable to your protein preferences—making it ideal for menopausal women concerned about bone health and hormonal balance.

For even more phytoestrogen-rich recipe ideas tailored for menopausal women, don't forget to check out the resources page on my website! Link below.