Navigating perimenopause and menopause can feel like a nightmare, but what food you end up putting on your plate can make a world of difference to your everyday health challenges. Eating the right foods can support you in stabilising your mood swings, reducing any hot flashes, supporting your bone health and even helping you to sleep better.
One of the most impactful ways to nourish your body during this transition is through whole, nutrient-dense meals that are free from common hormone disruptors like soy, which I know contradicts the mainstream narrative. However, the organic salmon provides omega-3 fatty acids and vitamin D, which are key for mood, heart health and bone support; the quinoa is a complete protein that helps to balance blood sugar and support gut health; the organic olive oil provides a healthy fat that aids in hormone production; and the vegetables offer antioxidants and hydration for managing symptoms like hot flushes.
Ingredients (serves 4)
- 2 organic or wild-caught salmon fillets
- 1 tbsp olive oil
- 1/2 tsp Himalayan or Celtic sea salt
- 1/4 tsp black pepper
- 400g cooked quinoa
- 250g organic cherry tomatoes, halved
- 1 organic cucumber, diced
- 1 large organic red onion, finely chopped
- 1/2 avocado, finely chopped
- Chopped fresh parsley for garnish
For the lemon-tahini dressing:
- 2 tbsp organic tahini
- Juice of 1 organic lemon
- 1 tbsp organic extra virgin olive oil
- 1 clove organic garlic, minced
- 1–2 tbsp filtered warm water (to thin)
- Pinch of Himalayan or Celtic sea salt
Instructions:
- Preheat the oven to 375°F (190°C) and line a baking tray with baking paper.
- Season the salmon with the olive oil, salt and pepper, then bake for 15–18 minutes or until the salmon flakes easily with a fork.
- While the salmon bakes, in a large bowl, mix the quinoa with the cherry tomatoes, cucumber, red onion and avocado.
- Make the dressing by whisking the tahini, lemon juice, olive oil, garlic, salt and water until it reaches a creamy consistency.
- Once salmon is cooked and cooled down, flake it into bowl and drizzle with the lemon-tahini dressing.
- Garnish with the fresh herbs,if desired and serve warm or at room temperature.
Enjoy!
Love, Gaynor x
