Special menopause wellness recipe: brown rice with vegetables

Hot flashes can be a daily challenge, but a suitable diet can play a key role in easing them. Today, we offer you a tasty and beneficial recipe, designed to bring you maximum well-being while remaining delicious: brown rice with vegetables accompanied by a flaxseed sauce, a meal rich in nutrients and phytoestrogens to help naturally regulate hot flashes.

Why is this recipe effective?

Flaxseeds are known for their richness in phytoestrogens, natural compounds that help rebalance hormones, thereby contributing to reducing the frequency of hot flashes. Paired with brown rice and vegetables, they offer a complete, satisfying dish that is beneficial for your well-being.

Necessary ingredients

For the rice and vegetables:

- 200 g brown rice, rich in fiber and nutrients

- 1 carrot, diced

- 1 red bell pepper, diced

- 1 zucchini, cut into half-moons

- 1 onion, thinly sliced to enhance the flavor

- 1 tbsp olive oil, for flavorful cooking

- Salt and pepper, to taste

For the flaxseed sauce:

- 1 tbsp ground flaxseeds, for optimal phytoestrogen intake

- 100 g plain yogurt, for a creamy texture

- 1 tbsp whole-grain mustard, for a touch of character

- 1 tbsp lemon juice, for a zest of freshness

- 1 tsp honey, for a slight touch of sweetness

- Salt and pepper, to adjust seasoning

Preparation instructions

The rice and vegetables:

- Cooking the rice

- Rinse the brown rice under cold water.

- Cook in a pot of salted boiling water until tender.

Preparation of the vegetables:

- In a pan, heat the olive oil over medium heat.

- Add the sliced onion and sauté until translucent.

- Incorporate the carrot, bell pepper, and zucchini. Season with salt and pepper.

- Sauté for 8 to 10 minutes, until the vegetables are tender but slightly crisp.

The flaxseed sauce:

- Mixing the ingredients

- In a small bowl, mix the yogurt, mustard, lemon juice, and ground flaxseeds.

- Add the honey for a sweet touch.

- Season with salt and pepper, then stir well to obtain a creamy sauce.

Assembly:

- Drain the cooked rice and incorporate it into the pan with the vegetables. Mix well.

- Serve the rice with vegetables on plates and drizzle generously with the flaxseed sauce.

The nutritional benefits of this recipe

Prepare this recipe today!

Enjoy your meal!