Not so long ago, nuts were generally regarded as contributing to weight gain … and yes, in excess they may, but this opinion has changed in recent years, as nuts find favour with helping to reduce cholesterol in menopausal women and to help us sleep!
Until quite recently, scientists thought that melatonin was only produced in the body, but it is also found in a variety of foods, including walnuts, almonds and pistachios.
With the weekend ahead of you, I thought you might have a bit more time to try this beautiful salad. It’s a perfect combination of pears, which are high in fibre and this helps to fight cholesterol, and pistachios, which are among the most fibre-rich nuts that you can eat.
1/3 cup of pistachios give you around 20% of your fibre needs for the day and they are one of the nuts that has the highest natural amounts of melatonin.
Pears often get overlooked in our menopause diet, but they mustn’t! Pears serve another useful purpose as they contain pectin. This is a soluble fibre which helps to remove cholesterol in the intestine.
Pears are also bone-food as they may contain boron, which plays a role in keeping bones strong. Good news for post-menopausal women at risk for osteoporosis.
I hope you enjoy this wonderful salad when you can.
The MyMT™ KITCHEN: Pistachio, Pear and Courgette Salad
Ingredients (makes enough for 1 person)
- 1 pear, chopped
2 courgettes, chopped
1 tbsp cumin, 1 tbsp paprika
A handful of mint and basil, chopped
Lots of spinach leaves
Toppings: Parmesan, pistachios or walnuts and capers
Dressing: Lemon juice and olive oil
Method
- Fry olive oil, cumin and paprika on low heat for 2 minutes. Add courgette to pan, and fry for a further 15 minutes (until soft)
- Place pear, herbs, spinach leaves, courgettes and toppings into a large bowl, then dress and serve.
