Blueberry, Avocado & Goat’s Cheese Summer Salad

A fresh summer salad with fibre, healthy fats and antioxidants. This Blueberry, Avocado & Goat’s Cheese Summer Salad is colourful, simple and full of flavour. It makes a lovely light lunch or side dish with your favourite protein. It is also a great option for women 40 plus, as it contains fibre for digestion, healthy fats to support hormone health and antioxidants from the blueberries that may help support healthy ageing.

Why You’ll Love This Salad

• Quick to make

• Full of colour and texture

• Rich in fibre

• Contains healthy fats

• Easy to add protein

• Great for lunch or as a side dish

Ingredients

Serves 1

• 60g mixed salad leaves (2 cups)

• ¼ avocado, diced

• 30g radishes, sliced (¼ cup)

• 40g blueberries (¼ cup)

• 1 spring onion, sliced (1 green onion)

• 1 tbsp fresh mint, chopped

• 15g goat’s cheese, crumbled (1 oz)

• 1 tbsp pumpkin seeds

• ¼ cucumber, diced (¼ cup)

• 1 tbsp extra virgin olive oil

• 2 tsp fresh lemon juice

• Sea salt and black pepper, to taste

Method

Place everything in a bowl. Drizzle with olive oil and lemon juice, season with sea salt and black pepper, toss gently and enjoy.

Optional Protein Boost

Choose one:

• 75g grilled chicken breast (2½ oz)

• 75g smoked salmon (2½ oz)

• 75g cooked chickpeas (½ cup)

• 100g cottage cheese (½ cup)

• 100g tofu, cubed (3½ oz)

Approximate Macros

Without optional protein:

• Calories: 290 kcal

• Protein: 7g

• Carbohydrates: 12g

• Fibre: 6g

• Fat: 24g

Why This Salad Supports Women 40 Plus

During perimenopause and menopause, many women find that energy, weight, digestion and cravings change. Food does not need to be complicated, but it does need to give the body what it needs. Blueberries are rich in anthocyanins, plant compounds with antioxidant and anti-inflammatory properties that may help support healthy ageing and overall wellbeing.

This salad gives you fibre from the salad leaves, radishes, cucumber and blueberries. It also gives you healthy fats from avocado, olive oil and pumpkin seeds, which help make the meal more satisfying. Blueberries add natural sweetness and provide antioxidants, while goat’s cheese adds flavour without needing much. Add one of the protein options above to make it more filling and better balanced.

Want More Practical Menopause Advice?

For more simple, realistic advice on nutrition, energy, weight, sleep, stress and feeling good through menopause, my book Have a Magnificent Menopause is available via the link below.