Grilled Mackerel with Quinoa and Kale Salad

Grilled Mackerel with Quinoa and Kale Salad

Experiencing menopause comes with its own set of challenges, but maintaining a healthy diet can alleviate many symptoms and enhance overall wellbeing. The Grilled Mackerel with Quinoa and Kale Salad is an ideal meal designed specifically for women going through menopause.

The mackerel is rich in Omega-3 fatty acids, which are known to reduce hot flashes and promote heart health. Quinoa, a powerhouse of protein, aids in maintaining muscle mass and reducing the risk of osteoporosis, while kale, brimming with antioxidants and vitamin K, supports bone health and helps combat oxidative stress. Together, these ingredients form a nutrient-dense, flavourful meal primed to provide relief from menopausal.

Ingredients

For the Grilled Mackerel:

• 1 Mackerel fillet

For the Quinoa and Kale Salad:

• 1 cup cooked quinoa

• 1 cup chopped kale

For the Lemon Vinaigrette:

• Juice of 1 lemon

• 1/2 cup olive oil

• 2 cloves garlic, minced

• Salt and pepper to taste

Instructions

Lemon Vinaigrette

1. In a small bowl, squeeze the juice out of a lemon.

2. Add the minced garlic to the lemon juice.

3. While whisking, gradually add olive oil until the mixture is well combined.

4. Season with salt and pepper according to your taste preference.

This vinaigrette can be made ahead of time and stored in the refrigerator.

Grilled Mackerel with Quinoa and Kale Salad

Directions

1. Preheat the grill to a medium heat, and grill the mackerel for about 7 minutes on each side or until the fish flakes easily with a fork.

2. While the mackerel is grilling, prepare the quinoa and kale salad. Mix the cooked quinoa and chopped kale in a large bowl. Kale can be massaged gently to soften its tough texture.

3. Allow the mackerel to rest for a few minutes after grilling.

4. Drizzle the lemon vinaigrette over the quinoa and kale salad, tossing until everything is well combined.

5. Place the grilled mackerel on top of the salad, adding a bit more vinaigrette on top if desired.

6. Serve and enjoy!

This meal is not only delicious, but it's packed with essential nutrients. It's a prime example of how eating healthily doesn't mean compromising on taste. This recipe is particularly beneficial during menopause, providing the necessary nutrients to support your body. For more recipes ideas check out my resources page below.