Nourished Body Temple

Gentle lunches for women who want to feel more supported

There are times when a woman’s body asks for softness.

PMS can make everything feel heavier. Hormonal shifts can leave you tired, bloated, emotional, or simply not quite yourself. Menopause can bring its own mix of heat, restlessness, mood changes, and discomfort.

In those moments, food does not need to become another rule to follow. It can become support.

These salads are simple, fresh, and satisfying. They bring together greens, healthy fats, protein, seeds, nuts, and ingredients that feel grounding and kind. The kind of lunches that feel a little gentler on the body and a little calmer on the mind.

Chickpea Feta Salad

A very easy, nourishing bowl when you want something fresh but filling.

What you need

• Cooked chickpeas
• lettuce
• Cherry tomatoes
• Feta
• Pumpkin seeds

Dressing

• Olive oil
• Pepper

How to make it

Wash the lamb’s lettuce and place it in a bowl. Add the chickpeas, halved cherry tomatoes, crumbled feta, and pumpkin seeds. Drizzle with olive oil and finish with pepper.

Mango Endive Salad

A lovely mix of slightly bitter, sweet, soft, and crunchy.

What you need

• Endive
• 1 mango
• 1 egg
• Young cheese
• Sunflower seeds

Dressing

• Olive oil
• Pepper
• Sea salt

How to make it

Boil the egg and slice it. Wash and chop the endive. Cut the mango into cubes and add pieces of young cheese. Sprinkle sunflower seeds on top. Finish with olive oil, pepper, and sea salt.

Minty Quinoa Salad

Light, fresh, and beautiful in the bowl.

What you need

• Cooked quinoa
• Pomegranate seeds
• Fresh mint
• Almonds

Dressing

• Olive oil
• Honey
• Cinnamon
• Pepper
• Sea salt

How to make it

Place the cooked quinoa in a bowl. Add pomegranate seeds, chopped mint, and almonds. Mix olive oil with a little honey, cinnamon, pepper, and sea salt, then drizzle it over the salad.

Cannellini Mint Salad

Soft, steady, and quietly supportive.

What you need

• Cannellini beans
• Cottage cheese
• Fresh mint
• Red bell pepper
• Pumpkin seeds

Dressing

• Olive oil
• Pepper
• Sea salt

How to make it

Rinse the beans and place them in a bowl. Add cottage cheese, chopped mint, sliced red bell pepper, and pumpkin seeds. Drizzle with olive oil and finish with pepper and sea salt.

Broccoli Cottage Salad

A nice mix of crunch, sweetness, and softness.

What you need

• Broccoli
• Cottage cheese
• Raisins
• Pine nuts
• Corn

Dressing

• Olive oil
• Pepper
• Sea salt

How to make it

Cut the broccoli into small florets. Keep it raw or lightly steam it if you prefer. Add cottage cheese, raisins, pine nuts, and corn. Drizzle with olive oil and season with pepper and sea salt.

Pesto Penne Salad

For days when you want your salad to feel a little more substantial.

What you need

• Whole wheat penne
• Green olives
• Sun dried tomatoes
• Pine nuts
• Spinach

Dressing

• Pesto
• Olive oil
• Pepper

How to make it

Cook the penne and let it cool slightly. Place spinach in a bowl and add the pasta, olives, sun dried tomatoes, and pine nuts. Mix pesto with a little olive oil and pepper and stir it through.

Arugula Penne Salad

Simple, peppery, and easy.

What you need

• Whole wheat penne
• Arugula
• Sunflower seeds
• Yellow bell pepper

Dressing

• Olive oil
• Pepper
• Sea salt

How to make it

Cook the penne and let it cool slightly. Place arugula in a bowl and add pasta, sunflower seeds, and sliced yellow bell pepper. Drizzle with olive oil and finish with pepper and sea salt.

Fig Walnut Salad

A feminine, comforting salad with a little elegance.

What you need

• Fresh figs
• Arugula
• Cucumber
• Aged cheese
• Walnuts

Dressing

• Yoghurt
• Honey
• Mustard
• Dill
• Pepper
• Sea salt

How to make it

Place arugula in a bowl. Slice the cucumber and quarter the figs. Add walnuts and pieces of aged cheese. Mix yoghurt with honey, mustard, dill, pepper, and sea salt, then drizzle it over the salad.

Endive Strawberry Salad

Fresh, soft, and especially lovely when you want something light but complete.

What you need

• 1 Belgian endive
• 1 avocado
• Strawberries
• 1 egg
• Almonds

Dressing

• Yoghurt
• Honey
• Pepper
• Sea salt

How to make it

Boil the egg and slice it. Wash and separate the Belgian endive leaves. Slice the avocado and strawberries. Arrange everything in a bowl and scatter almonds on top. Mix yoghurt with honey, pepper, and sea salt and drizzle over the salad.

Watermelon Feta Salad

Cooling, crisp, and perfect for warm or heavy days.

What you need

• Watermelon
• Feta
• Almonds
• Cucumber
• Arugula
• Fresh mint

Dressing

• Olive oil
• Lemon
• Pepper
• Sea salt

How to make it

Cut the watermelon into cubes and slice the cucumber. Place arugula in a bowl and add watermelon, cucumber, feta, almonds, and mint. Drizzle with olive oil and lemon, then season with pepper and sea salt.

Why These Salads Help

When hormones feel loud, many women do not need more extremes. They need meals that feel steady.

More greens. More colour. More healthy fats. More calm.

These salads are not meant to fix everything. They are simply gentle lunches that can feel kinder on difficult days. Fresh enough to feel light. Nourishing enough to feel supportive. Simple enough to make again.

At Nourished Body Temple, food should feel like care.

These salads are for the woman who wants to feel a little lighter, a little more supported, and a little more at home in her body.

Rotate dressing as you like from here and let me know which one you like the most. 🙂