The Perimenopause Hormone-Balancing Salmon & Greens Bowl

Designed to deliver omega-3 fatty acids, phytoestrogens, and magnesium to support cardiovascular health, reduce hot flashes, and calm the nervous system.

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• Prep time: 15 minutes | Cook time: 15 minutes | Servings: 2

• Key Health Benefit: Rich in anti-inflammatory omega-3 fats from wild salmon (which help mitigate inflammation and joint stiffness common in perimenopause), dark leafy greens for calcium, and sesame/pumpkin seeds for mineral support.

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Ingredients:

• 2 wild-caught salmon fillets

• 1 tbsp olive oil or avocado oil

• 1 tbsp tamari or low-sodium soy sauce

• 1 tsp freshly grated ginger

• 4 cups baby spinach or mixed dark greens

• 1 cup cooked brown rice, quinoa, or wild rice

• 1/2 cup steamed broccoli florets or edamame

• 1 tbsp sesame seeds or pumpkin seeds

• For the Lemon-Tahini Dressing:

  • 2 tbsp tahini (rich in calcium and healthy fats)

  • Juice of 1/2 fresh lemon

  • 1 tsp raw honey or maple syrup

  • Warm water to thin

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Instructions:

1. Glaze the Salmon: In a small bowl, mix the olive oil, tamari, and grated ginger. Brush the mixture over the salmon fillets.

2. Cook the Salmon: Pan-sear the salmon in a skillet over medium heat for 4–5 minutes per side until cooked through and flaky, or bake at 200°C (400°F) for 12–15 minutes.

3. Prepare the Dressing: Whisk together the tahini, lemon juice, honey, and a splash of warm water until smooth and creamy.

4. Assemble: Divide the warm grains and fresh greens between two bowls. Top with the steamed broccoli or edamame, place a warm salmon fillet on each, and sprinkle with seeds. Drizzle the lemon-tahini dressing generously over the top.

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