As the hottest parts of the summer start to wind down, we wanted to share one more cool, crisp menu option that comes along with some potential benefits for managing those pesky menopause symptoms.
This fan favorite is flavorful, nutrient dense and a great source of protein – a menu item that becomes even more important during menopause because of its role in maintaining skeletal muscle, which supports mobility.1
Here break down some of the other potential benefits of this recipe. We hope you enjoy
The Pros of Lean Protein
The key ingredient in this recipe is shrimp, which is a high-quality source of lean protein. As mentioned, protein intake is important during menopause as it can help to support muscle mass, bone health, and your metabolism2 as your estrogen levels become volatile and then drop. If shrimp isn’t really your thing, feel free to replace it with grilled tofu or chicken.
Low on Carbs
By substituting whole wheat or corn tortillas with lettuce wraps, you’ve selected a low carbohydrate meal option, which can contribute to more stable blood-sugar levels.3 Conditions such as diabetes or problems associated with cardiovascular health are not uncommon during menopause due to the impacts of such significant hormonal changes4,5 By establishing a more-stable blood sugar level you may even be able to reduce energy crashes and find better success with weight management.6
Antioxidant Rich and Heart Healthy
Limes are rich in antioxidants and vitamin C. They may be beneficial in supporting your immune system as well as defending your cells against harmful free radicals and inflammation.7
Avocados, considered to be a “healthy fat,” contain a wealth of nutrients and have been shown to be healthy for the heart, great for supporting vision (since they contain lutein – a phytochemical present in eye tissue), effective at keeping you fuller for longer, and can support bone health8 – all areas that can use some additional nutritional support during menopause and beyond!
We hope you give this recipe a try and as always, let us know how you like it in the comments below!
Ingredients:
- 1lb of fresh peeled and deveined tail-off shrimp
- 1 head of romaine lettuce
- 1 avocado
- 1 bunch of cilantro
- 3 limes
- ¼ tsp chili powder
- ¼ cumin
- ¼ dry oregano
- ½ tsp paprika
- ¼ salt
- 1/8 black pepper
- mexican crema
- ½ tbs olive oil
Instructions:
1. Mix the spices and set aside. Juice one lime over the shrimp in a bowl. Add the spice mix to the shrimp and mix around until all the shrimp are coated.
2. Cut the bottom and the top of the head of lettuce and separate 6 pieces, and set aside.
3. Cut the avocado in half and separate. Use a spoon to separate the skin from the pulp, then dice the avocado and set aside. Next, chop up cilantro roughly and set aside.
4. Heat a skillet with the olive oil. Once the oil is hot, add the shrimp to the skillet. Cook the shrimp for about 4 minutes on each side. Remove the shrimp from the skillet to prevent overcooking.
5. Take one romaine leaf and add 3-4 shrimp, then add avocado, and garnish with cilantro and crema. Serve with fresh lime wedges and enjoy!
Check out our quick instructional video below on how to put this recipe together:
Resources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10780928/
- https://www.ucihealth.org/blog/2024/05/protein-and-womens-health
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10780928/
- https://www.heart.org/en/news/2023/02/20/the-connection-between-menopause-and-cardiovascular-disease-risks
- https://www.sciencedirect.com/science/article/pii/S0378512218305395
- https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/art-20047963
- https://www.healthline.com/nutrition/limes#benefits
- https://www.medicalnewstoday.com/articles/270406#benefits
