Here’s an easy veggie patty recipe that is packed with the best nutrition for menopause. You’ll be using easy-to-find ingredients like garbanzo beans, beets, and oats.
Red beets are famous for their beautiful magenta color which can be used as a natural food coloring. The color also works to give a veggie patty a nice look.
I happen to like beets. I like them roasted and I like them raw, grated into a salad. These Garbanzo Beet Patties would be a great way to introduce someone to the earthy, sweet taste of this super nutritious root vegetable.
I packed some Garbanzo Beet Patties up for an overnight trip where I knew healthy food options would be very limited. When it was lunchtime I simply opened my cooler, grabbed a coconut wrap, placed 3 garbanzo beet patties on top with lettuce, sprouts, and avocado slices to garnish. Then added a few dollops of goat cheese spread before I rolled everything up. The wraps made a very satisfying meal and I was so glad I took the time to pack them up as I scanned the available food options.
Making healthy food choices in menopause matters
As estrogen levels go down in menopause cardiovascular health risks go up. Cholesterol levels and blood pressure are on the rise.
This is a reason why nutrients like fiber, healthy fats, and foods like beets can really make a difference in your health as you go through perimenopause and into menopause.
Hormone Balancing Superfood: Beets
The health benefits of beets
Beets are an anti-inflammatory food packed with nutrients and antioxidants. They are a good source of dietary fiber, vitamin C, and potassium. Beets also contain nitrates, which have been shown to improve blood flow and manage increases in blood pressure by reducing the stiffness of blood vessels which occurs with aging during menopause.
Some health benefits of beets for women:
- Improved heart health: Beets can help to lower blood pressure and improve blood flow. This can help to reduce the risk of heart disease and stroke.
- Reduced inflammation: Beets contain antioxidants that can help to reduce inflammation. This can help to protect against a variety of health problems, including arthritis, cancer, and Alzheimer’s disease.
- Improved athletic performance: Beets can help to improve athletic performance by improving oxygen delivery to the muscles. This can help athletes to train harder and recover faster.
- Improved skin health: Beets can help to improve skin health by reducing redness and inflammation. This can help to improve the appearance of acne, scars, and wrinkles.
- Improved menstrual cycle: Beets can help to improve the menstrual cycle by reducing cramps and bloating. This can make menstruation more comfortable.
Fiber is an essential nutrient for women. As hormonal changes occur during this stage of life, women may experience digestive issues, weight gain, and an increased risk of chronic diseases such as heart disease and Type 2 diabetes. Incorporating fiber-rich foods into your diet can help with these issues.
Soluble fiber binds to cholesterol in the gut, preventing its absorption into the bloodstream. This can reduce levels of LDL cholesterol and decrease the risk of heart disease.
The benefits of healthy fats and oils from plants and fish for women in perimenopause and menopause are numerous. These fats can help to improve heart health, reduce inflammation, and protect against cognitive decline.
One of the most important benefits of healthy fats is that they can help to improve heart health. Studies have shown that women who consume a diet high in healthy fats are at a lower risk of heart disease than those who consume a diet high in saturated and trans fats.
Healthy fats can also help to reduce inflammation. Chronic inflammation can lead to a variety of health problems, including heart disease, cancer, and Alzheimer’s disease. Healthy fats can help to reduce inflammation by interfering with the production of inflammatory compounds.
Healthy fats can also help to protect against cognitive decline. Studies have shown that women who consume a diet high in healthy fats are at a lower risk of developing Alzheimer’s disease than those who consume a diet high in saturated and trans fats.
Get a bunch of beets and eat them cooked or raw. Beets can be juiced, added to salads, or used in soups and stews.
Garbanzo Beet Patties
- 3 large red beets
- 1 15- ounce can garbanzo beans, drained and rinsed
- 1 ½ cups rolled oats
- ½ cup onion, chopped
- 2 cloves garlic, minced
- 2 eggs
- ¼ cup fresh basil, chopped
- 2 teaspoons smoked paprika
- 1 teaspoon cumin
- ½ teaspoon sea salt
- ¼ teaspoon cayenne pepper
- 3 tablespoons coconut oil
- 4 ounces goat cheese
- 2 tablespoons lemon juice
- ½ cup seedless cucumber, finely chopped
- 2 tablespoons fresh mint, finely chopped
- 4 coconut wraps
- Wrap beets in foil and roast at 450℉. Remove beets from foil. push skins off with fingers. Grate in food processor. Transfer to a bowl and set aside.
- Place garbanzo beans, oats, onions, garlic, eggs, basil, smoked paprika, cumin, salt, and cayenne pepper in food processor. Pulse until small chunks of garbanzo beans and oats still remain.
- Transfer mixture to a large mixing bowl and blend in the grated beets. Cover bowl with plastic wrap and place in refrigerator so that oats absorb moisture.
- Meanwhile, prepare goat cheese spread. Place all ingredients in a bowl and blend together.
- Heat 1 tablespoon of coconut oil in a large skillet. Remove beet mixture from refrigerator and form 12 small patties. Cook 4 minutes per side until lightly browned. Add coconut oil to pan for repeated batches.
- Place 3 patties in each coconut wrap with sprouts, avocado slices, and chopped lettuce. Top with goat cheese spread.