40 Minute Sausage and Tomato Risotto: Comfort food that loves you back
In the chilly winter months, I am always looking for a meal that satisfies both my comfort food cravings but I refuse to sacrifice my perimenopause nutritional needs. This protein-packed Sausage and Tomato Risotto does exactly that, while being delicious enough that your whole family will ask for seconds. The best part? It's ready in under 40 minutes.
Why This Risotto is Different
During menopause, our bodies need extra support with protein for muscle maintenance and fiber for gut health and blood sugar regulation. Traditional risotto, while delicious, often falls short in these areas. This recipe transforms the classic Italian dish into a hormone-supporting powerhouse without sacrificing any of the creamy comfort we crave.
The Science Behind the Satisfaction
The combination of protein from Italian sausage and complex carbohydrates from arborio rice helps stabilize blood sugar levels – crucial for managing menopausal symptoms. The tomatoes add lycopene, an antioxidant that supports heart health, while the cooking process actually increases its bioavailability. This means you're not just eating comfort food; you're nourishing your body at a cellular level.
Time-Saving Tips
Use pre-chopped onions and garlic
Keep tomato mixture hot in a separate pot to speed up absorption
Prep all ingredients before starting
Multi-task during stirring time (the risotto is forgiving) I check emails, help with homework, fold laundry (exciting, I know)
Nutritional Benefits for Menopausal Women
We all now know we need protein to supports muscle mass maintenance
Complex carbs help manage mood swings
Tomatoes provide antioxidants
Parmesan offers a whopping 10g of protein/ounce and also has calcium for bone health
Fresh spinach give you fibre, iron and magnesium
40 Minute Sausage and Tomato Risotto: Comfort food that loves you back
Ingredients:
1 (28oz) can diced tomatoes
1 tbsp olive oil
1 lb lean ground sausage meat (casings removed)
1 onion, finely chopped
S & P
1 cup arborio rice
1/2 cup dry white wine
2 medium tomatoes (optional)
1 clamshell baby spinach (approx 10-14oz)
1 cup Parmesan cheese, fresh grated
2 tbsp butter
Fresh parsley to garnish (optional)
Directions:
Combine the 1 can of diced tomatoes and 3 cups of water. You can put this in a pot over medium heat or just leave it at room temperature. The warmer the tomato liquid, the quicker the risotto will cook.
Put 1 tbsp olive oil into a large pot over medium high heat. Add 1 lb sausage meat and 1 chopped onion and cook until the sausage is cooked through. About 4-5 minutes, breaking up the sausage meat with a wooden spoon. Season with salt & pepper.
Add in the 1 cup arborio rice and mix it well into the sausage juices. Add in 1/2 cup wine and stir until it is absorbed. Add in the chopped tomatoes and stir through.
Add about 2 cups of the tomato mixture to the rice mixture and stir occasionally until absorbed. Approx 4-5 mins. Continue adding tomato mixture, 1 cup at a time, allowing the liquid to be absorbed before adding more. Stir occasionally. Approx 25 mins.
Remove the pot from the heat. Stir through the clamshell spinach, 1 cup parmesan and 2 tbsp butter. Garnish with fresh parsley, if desired and dig in!
Enjoy!
Remember, eating well during menopause doesn't mean giving up the foods you love. It's about making smart choices that satisfy both your taste buds and your body's changing needs. This 40-Minute Sausage and Tomato Risotto proves that comfort food can be both delicious and nutritious.
Ready to try this family-friendly, menopause-supporting meal? Let me know in the comments how it turned out for you!
When you see how easy it is and how great it feels to nourish your body in midlife, you won’t ever go back to highly processed foods that are void of nutritional value. My 7-Day Meals for Menopause Guidebook will walk you through the menopause transition with ease. You’ll find dozens of delicious recipes, sneaky ways to hit your protein target and so much more to help you look and feel amazing.
Grab my FREE Ultimate Hormone Supporting Grocery Guide
Understanding which foods help manage inflammation and metabolic health and which foods hinder your efforts to feel like yourself again in this transitional season is so key. My free guide will show you the 20 ingredients that are always in my kitchen, why they matter and how you can easily incorporate them into your weekly diet.