Heart-Healthy Beetroot and Salmon Salad with Citrus-Walnut Dressing

Let’s whip up something special for Valentine’s Day, a meal that’s as good for the heart as it is for the soul, especially tailored for those navigating menopause. We’re talking about a gorgeous Heart-Healthy Beetroot and Salmon Salad topped off with a zesty Citrus-Walnut Dressing. This dish is a triple treat: it’s packed with nutrients that support hormonal balance, it’s super easy to make, and you can easily find the ingredients at your local grocery store. So, whether you’re cooking for a loved one or treating yourself, this recipe is all about celebrating love and health in one delicious meal. Let’s dive in!

Ingredients:

  • For the Salad:
    • 2 medium beetroots, roasted and sliced
    • 2 (6-ounce) salmon fillets, skin-on
    • 4 cups mixed salad greens (such as spinach, arugula, and watercress)
    • 1/2 red onion, thinly sliced
    • 1 avocado, sliced
    • 1/4 cup walnuts, toasted and chopped
    • Olive oil
    • Salt and pepper, to taste
  • For the Citrus-Walnut Dressing:
    • 3 tablespoons extra virgin olive oil
    • 1 tablespoon fresh orange juice
    • 1 tablespoon fresh lemon juice
    • 1 teaspoon honey (optional, depending on dietary needs)
    • 1 small garlic clove, minced
    • 2 tablespoons walnuts, finely chopped
    • Salt and pepper, to taste

Preparation Steps:

  1. Preheat the Oven & Roast Beetroots: Preheat your oven to 400°F (200°C). Wrap the beetroots in foil and roast until tender, about 45-60 minutes. Once cool, peel and slice.
  2. Cook the Salmon: Season the salmon fillets with salt and pepper. Heat a skillet over medium-high heat with a drizzle of olive oil. Place the salmon skin-side down and cook for 5-6 minutes, then flip and cook for another 3-4 minutes or until desired doneness. Let it rest for a few minutes before slicing.
  3. Prepare the Citrus-Walnut Dressing: In a small bowl, whisk together the olive oil, orange juice, lemon juice, honey, minced garlic, and chopped walnuts. Season with salt and pepper to taste.
  4. Assemble the Salad: In a large bowl, toss the mixed greens and red onion with half of the dressing. Divide the greens onto plates, then top with roasted beetroot, avocado slices, and salmon. Drizzle with the remaining dressing and sprinkle with toasted walnuts.

Serving Suggestions:

Serve this nutritious and flavorful salad with a side of whole-grain bread or crackers to add a crunchy texture and to increase fiber intake, important for digestive health during menopause.

Benefits for Menopausal Women:

  • Omega-3 Fatty Acids: Support heart health and may help with hormonal balance.
  • Antioxidants: Beetroot contains betaine and other compounds that may help reduce inflammation and oxidative stress.
  • Healthy Fats: Avocado and walnuts provide monounsaturated fats and omega-3s, crucial for maintaining healthy cholesterol levels.
  • Fiber: Promotes digestive health and helps manage weight by keeping you fuller for longer.

Here’s a detailed shopping list for the “Heart-Healthy Beetroot and Salmon Salad with Citrus-Walnut Dressing.” This list is designed to prepare a romantic meal for two, perfect for a special Valentine’s Day celebration while keeping health in mind. This shopping list ensures you have all the necessary ingredients to prepare a delicious and nutritious Valentine’s Day meal that supports the well-being of menopausal women, focusing on heart health, hormonal balance, and ease of preparation.

Shopping List:

Fresh Produce:

  • 2 medium beetroots
  • 4 cups mixed salad greens (e.g., spinach, arugula, watercress)
  • 1/2 red onion
  • 1 avocado
  • 1 orange (for fresh juice)
  • 1 lemon (for fresh juice)
  • 1 small garlic clove

Seafood:

  • 2 (6-ounce) salmon fillets, skin-on

Nuts & Seeds:

  • 1/4 cup + 2 tablespoons walnuts (for salad and dressing)

Pantry Staples:

  • Olive oil (extra virgin preferred)
  • Honey (optional, depending on dietary needs)
  • Salt
  • Black pepper

Optional:

  • Whole-grain bread or crackers (to serve alongside)

Notes:

  • Beetroots: Look for firm, smooth beetroots with unblemished skins. They can be roasted ahead of time to save on preparation.
  • Salmon: Fresh, high-quality salmon is best for this recipe. If unavailable, frozen fillets can be used but allow them to thaw completely before cooking.
  • Mixed Salad Greens: Pre-washed mixed greens save time. Feel free to customize the mix based on preference or availability.
  • Walnuts: Toasting the walnuts before adding them to the salad enhances their flavor. This can be done in a dry skillet over medium heat for a few minutes until fragrant.

This Valentine’s recipe is designed to be both a treat and a healthy choice for menopausal women, focusing on ease of preparation and the availability of ingredients to ensure a stress-free and loving celebration.

Print this recipe + Shopping List

Free Download: 4-Week Menopause Friendly Meal Plan
Free Download: 4-Week Menopause Friendly Meal Plan

Snack Smart: Quick Bites to Balance Hormones During Menopause

Snacks for menopausal women aren’t just about satisfying those hunger pangs; they’re like a secret code to unlock hormonal harmony. During menopause, our bodies transform into intricate, ever-changing ecosystems, especially in the world of hormones. These little guys are the conductors of our mood, energy, and overall wellbeing. And the food we choose? It’s like the perfect melody that keeps these hormonal symphonies in harmony. So, when we talk about snacking smart, it’s not just about quelling hunger – it’s about lovingly guiding our hormones to a place of balance and joy.

So, why are these snacks such a game-changer for menopausal women? Well, as we wave goodbye to our regular menstrual cycles, our bodies start to change the way they deal with hormones like estrogen and progesterone. This can bring a whole carnival of symptoms – hot flashes, anyone? Mood swings? Suddenly, our usual go-to snacks might not cut it anymore. We need something that’s not just tasty, but also kind to our hormones.

This is where our super-snacks swing into action! They’re not your average nibbles; they’re packed with ingredients that have a rep for being awesome at helping balance hormonal fluctuations. Think of them as little helpers, smoothing out the ups and downs of menopause, one bite at a time. From phytoestrogens in soy that mimic estrogen, to omega-3s in nuts that show our heart some love – these snacks are like a hug for your hormones.

And the best part? They’re super easy to whip up. No need to be a master chef here – simple, quick, and utterly delicious is our mantra. So, are you ready to snack your way to hormonal harmony? Let’s dive into these tasty, hormone-friendly bites that are about to make your menopausal journey a whole lot smoother!

Snack Ideas and Recipes

1. Soy-based Snack: Edamame

  • Recipe: Let’s keep it simple yet delicious. Boil or steam shelled edamame until they’re tender, which usually takes about 5 minutes. Then, sprinkle a pinch of sea salt over them for that perfect balance of earthiness and saltiness. You can even add a dash of chili flakes or a squeeze of lemon for an extra zing!
  • Benefits: Edamame is a superstar in the snack world for menopausal women. It’s packed with phytoestrogens, natural compounds that mimic estrogen in the body. This is super helpful because, during menopause, your body’s estrogen levels are on a rollercoaster. By munching on these little green gems, you’re helping smooth out those hormonal bumps, potentially easing symptoms like hot flashes and mood swings. Plus, they’re a great source of protein and fiber – talk about a nutritional powerhouse!

2. Seeds and Nuts Mix: Flaxseed and Pumpkin Seeds

  • Recipe: This is a crunchy delight that’s both satisfying and easy to make. Take equal parts of ground flaxseed and pumpkin seeds, and mix them together. Store this blend in an airtight container, and you’ve got a ready-to-go snack. You can sprinkle it over salads, yogurt, or just enjoy it by the handful.
  • Benefits: Here’s the scoop – flaxseeds and pumpkin seeds are like little nuggets of hormonal harmony. Flaxseeds are rich in lignans, which have estrogenic properties, helping to balance hormones. They’re also a fantastic source of omega-3 fatty acids, which are great for heart health – a big plus during menopause. Pumpkin seeds, on the other hand, are packed with magnesium, known for its mood-stabilizing powers. Together, they’re a dynamic duo for maintaining hormonal balance and keeping your heart healthy.

3. Fruit-based Snack: Berry and Yogurt Parfait

  • Recipe: This one’s as pretty as it is tasty. In a glass or bowl, layer Greek yogurt with a variety of fresh berries like strawberries, blueberries, and raspberries. Drizzle a little honey on top for a touch of sweetness. For an added crunch, throw in some granola or chopped nuts.
  • Benefits: Berries are little jewels loaded with antioxidants and essential vitamins, making them perfect for combating oxidative stress and inflammation – common issues during menopause. Greek yogurt is a fantastic source of calcium, vital for maintaining bone health, which becomes increasingly important as estrogen levels drop. This snack is not just a feast for the eyes; it’s a boon for your bones and overall health.

4. Whole Grains Snack: Oatmeal with Almond Milk

  • Recipe: Start your day or enjoy a hearty snack with this one. Cook oats in almond milk until they’re soft and creamy. Top it with your favorite fruits like sliced bananas, apples, or even a handful of berries. For some added sweetness and flavor, sprinkle cinnamon or a dash of vanilla extract.
  • Benefits: Oats are a fantastic source of fiber, which is essential for good digestive health – something that can be a bit haywire during menopause. The fiber in oats also helps in maintaining a healthy heart and balanced blood sugar levels. Almond milk is a great dairy alternative, rich in healthy fats and often fortified with vitamins, making this snack not just hormone-friendly but also incredibly nourishing.

Alright, fabulous ladies, that’s a wrap on our snack-time adventure! Remember, menopause might feel like a wild ride at times, but your snack game can totally be on point to help smooth out those hormonal waves. Whether you’re crunching on edamame, savoring a seed mix, indulging in a berry parfait, or cozying up with a bowl of oatmeal, these snacks are more than just tasty treats. They’re your allies in this journey, packed with all the good stuff to keep your hormones feeling harmonious and your body feeling fabulous.

Feel free to tweak these recipes to suit your taste buds and needs. And hey, why not get creative and come up with your own hormone-friendly snacks? The key is to enjoy what you eat and listen to your body – it’s always trying to tell you something.

Here’s to happy snacking and thriving through menopause! You’ve got this, ladies!

Menopause and Immunity: How Bone Broth Can Ward Off Winter Colds

Ever noticed how colds seem to sneak up on us more during the winter? It’s not the chilly weather itself that’s the culprit – colds come from viruses and bacteria. But here’s the thing: in winter, we all love to stay indoors, cozy and warm. This means we’re closer together, making it a breeze for germs to hop from one person to another. That’s why it feels like everyone’s sniffling when the temperature drops!

Now, for women going through menopause, this can be a bit trickier. Menopause brings a whole lot of changes, and one of them can be a dip in your immune system’s mojo. So, staying healthy and keeping those germs at bay becomes even more important.

And speaking of staying healthy, let’s talk about chicken soup. Is it really a cold-fighting superhero? Absolutely! Sipping any hot liquid is comforting, but chicken soup has some real science behind it. It’s all about helping your white blood cells – your body’s infection-fighting champions – work better together. This is super helpful when your body is trying to fend off those pesky cold germs.

But wait, there’s more! Have you heard about the wonders of bone broth? This is not just any old broth; it’s a powerhouse for your immune system, especially helpful for women in menopause. Bone broth is packed with nutrients that can give your immune system a big boost, helping it fight off colds more effectively. Plus, it’s super easy to make and can be a comforting, warming addition to your diet.

Here’s a simple and nourishing bone broth recipe that you can make at home:

Bone Broth Recipe

chicken bone broth

Ingredients:

  • 2 kg of mixed bones (beef, chicken, or turkey, preferably including some marrow bones)
  • 2 carrots, roughly chopped
  • 1 onion, quartered (no need to peel)
  • 4 cloves of garlic, smashed (no need to peel)
  • 2 celery stalks, roughly chopped
  • 2 bay leaves
  • A small bunch of fresh parsley
  • 1 teaspoon whole peppercorns
  • 2 tablespoons apple cider vinegar
  • Water to cover

Instructions:

  1. Preparation of Bones: If using beef bones, consider roasting them first. Preheat your oven to 200°C (400°F), place the bones on a baking sheet, and roast for 30 minutes. This step is optional but adds depth to the flavor.
  2. Assembling Ingredients: In a large stockpot or slow cooker, place the roasted (or unroasted) bones. Add the carrots, onion, garlic, celery, bay leaves, parsley, and peppercorns.
  3. Adding Vinegar: Pour in the apple cider vinegar. This helps in extracting nutrients from the bones.
  4. Covering with Water: Add enough water to cover all the ingredients. The water should be just enough to cover the bones and vegetables.
  5. Slow Cooking: Bring the mixture to a gentle boil, then reduce the heat to a simmer. For a richer broth, simmer for 24-48 hours for beef bones or 12-24 hours for chicken or turkey bones. Skim off any foam or impurities that rise to the top.
  6. Straining: After simmering, strain the broth through a fine-mesh sieve to remove all the solids, leaving a clear broth.
  7. Cooling and Storing: Allow the broth to cool. You can skim off the fat that solidifies on the top if desired. Store the broth in the refrigerator for up to 5 days, or freeze it in smaller portions for longer storage.

Serving Suggestions: Use this bone broth as a base for soups and stews, or drink it warm seasoned with a bit of salt. It’s not only delicious but also packed with nutrients beneficial for joint health, digestion, and overall wellness. So, next time you’re feeling a bit under the weather or just want to give your body some extra love, whip up some bone broth. Your immune system will thank you!


Navigating the changes that come with menopause doesn’t have to be a daunting journey. By embracing nourishing foods like bone broth and other immune-boosting soups, women can significantly enhance their overall well-being. These soups not only offer comfort and warmth but also pack a powerful punch of nutrients essential for maintaining a strong immune system. Especially during the colder months, when colds and flu are more prevalent, incorporating these wholesome recipes into your diet can be a game-changer. They are more than just meals; they are a form of self-care, providing the body with the necessary tools to fight off infections and stay healthy. So, whether you’re in the midst of menopause or supporting someone who is, remember that a bowl of nutritious soup can be a simple yet effective way to uplift health and spirits. Embrace these recipes as part of your menopause wellness plan and enjoy the comforting, healing powers they bring to your table.

Free Download: 4-Week Menopause Friendly Meal Plan
Free Download: 4-Week Menopause Friendly Meal Plan

Quinoa and Kale Salad with Flaxseeds For Your Menopause Diet

Embarking on a menopause diet journey can be transformative, especially when you incorporate nutrient-rich meals like the Quinoa and Kale Salad with Flaxseeds. This dish isn’t just a delight for your taste buds; it’s a powerhouse of ingredients that align perfectly with the nutritional needs of a menopause diet.

Menopause brings significant changes to a woman’s body, including altered metabolism and hormonal imbalances. It’s crucial to focus on foods that not only nourish but also help in managing these changes. The Quinoa and Kale Salad with Flaxseeds is a perfect example of how you can turn simple ingredients into a menopause diet staple.

Quinoa, the star of this salad, is a complete protein, packed with all nine essential amino acids. It’s also high in fiber, which is excellent for digestive health and can help in maintaining a healthy weight – a common concern during menopause. Kale, another key ingredient, is loaded with nutrients like calcium, crucial for bone health as estrogen levels drop. The addition of flaxseeds brings in omega-3 fatty acids, known for their anti-inflammatory properties and potential to alleviate menopause symptoms like hot flashes.

This salad isn’t just about what it contains; it’s also about what it lacks. Free from processed ingredients and high in natural, whole foods, it’s perfectly in sync with a menopause diet aimed at reducing processed and high-sugar foods. Every bite of this Quinoa and Kale Salad with Flaxseeds is a step towards balancing your menopause diet with deliciousness and nutrition.

Quinoa and Kale Salad with Flaxseeds

  • Main Ingredients
    • 1 cup quinoa
    • 2 cups water
    • 2 cups chopped kale
    • 1/2 cup diced red bell pepper
    • 1/4 cup chopped red onion
    • 1/4 cup toasted almond slivers
    • 2 tablespoons flaxseeds
    • 1/4 cup dried cranberries
  • For the Dressing:
    • 3 tablespoons olive oil
    • 2 tablespoons apple cider vinegar
    • 1 tablespoon honey (or maple syrup for a vegan option)
    • Salt and pepper to taste

Instructions:

Quinoa
  1. Cook the Quinoa: Rinse the quinoa under cold water. In a saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the water is absorbed. Let it cool.
  2. Prepare the Kale: While the quinoa is cooking, wash and chop the kale. To soften it, you can massage the kale with a little olive oil.
  3. Toast the Almonds: In a dry skillet over medium heat, toast the almond slivers until they’re golden brown. Be careful to avoid burning them.
  4. Make the Dressing: In a small bowl, whisk together olive oil, apple cider vinegar, honey, salt, and pepper.
  5. Combine the Salad: In a large bowl, combine the cooled quinoa, kale, red bell pepper, red onion, toasted almonds, flaxseeds, and dried cranberries.
  6. Add the Dressing: Pour the dressing over the salad and toss everything together until well mixed.
  7. Serve: You can serve this salad immediately or let it sit in the refrigerator for an hour to allow the flavors to meld together.

Nutritional Benefits:

Kale
  • Quinoa: A great source of protein and fiber.
  • Kale: High in vitamins A, C, and K, and calcium.
  • Flaxseeds: Rich in omega-3 fatty acids and lignans, which can help in managing menopause symptoms.
  • Almonds: Provide healthy fats, fiber, and protein.
  • Cranberries: Add a hint of sweetness and are a good source of antioxidants.

Menopause often means dealing with a slower metabolism, weaker bones, and a higher chance of heart issues. Plus, it’s no secret that it can bring some pretty uncomfortable stuff like hot flashes and trouble sleeping.

Eating lots of fruits, veggies, whole grains, top-notch proteins, and dairy can really help ease those menopause symptoms. Including foods with calcium, phytoestrogens and good fats, like the omega-3s you get from fish, is also a smart move.

This recipe is not only nutritious but also versatile. You can add other ingredients like avocado, cucumber, or chickpeas for added nutrients and flavors. Remember, individual dietary needs can vary, so it’s always good to consult with a healthcare provider or dietitian when making significant changes to your diet.

Tip: It’s a good idea to cut back on the sweet stuff, those super processed carbs, booze, caffeine, and salty foods too. Tweaking your diet like this can really smooth out the bumps of this major life change.


Free Download: 4-Week Menopause Friendly Meal Plan
Free Download: 4-Week Menopause Friendly Meal Plan

11 Anti-Inflammatory Foods to Combat Menopause Joint Pain

Are you struggling with joint pain during menopause and looking for natural ways to ease the discomfort? Menopause joint pain is often due to the hormonal changes that affect inflammation levels in your body. But here’s some good news: your diet can play a crucial role in managing these symptoms.

This blog post explores 11 anti-inflammatory foods particularly effective in combating menopause joint pain. These foods are not only delicious but also packed with nutrients that can help reduce inflammation, providing a natural remedy for the discomfort you may be experiencing during menopause.

As we discover these anti-inflammatory powerhouses, you’ll learn not just about what these foods are, but also why they work. We’ll explore the science behind how certain foods can decrease inflammation and, in turn, alleviate joint pain associated with menopause. From everyday fruits and vegetables to some surprising items, you’ll discover a variety of options to incorporate into your diet.

But this post isn’t just a list of foods; it’s a guide to transforming your dietary habits to better support your body during menopause. We’ll provide practical tips on how to integrate these foods into your daily meals in a way that’s both enjoyable and beneficial. Whether you’re a seasoned cook or new to the kitchen, these suggestions will be easy to follow and implement.

By the end of this post, you’ll not only have a comprehensive list of foods to help manage your menopause joint pain but also the knowledge and tools to use them effectively. We promise that by incorporating these foods into your diet, you’ll be taking a big step towards reducing your joint pain and enhancing your overall well-being during menopause.

The Power of Anti-Inflammatory Foods

Some foods combat inflammation through various mechanisms, including inhibiting inflammatory enzymes, reducing oxidative stress, and decreasing the production of inflammatory cytokines. Integrating these foods into your diet can provide a natural way to alleviate menopause joint inflammation and promote overall health. Here’s a listicle of 11 anti-inflammatory foods that can help combat menopause joint pain.

Salmon. Rich in omega-3 fatty acids, salmon can significantly reduce inflammation. Omega-3s are known to decrease the production of molecules and substances linked to inflammation, like eicosanoids and cytokines.

  • Meal Idea: Grill or bake salmon fillets and serve with a side of quinoa and steamed vegetables.
  • Tip: Opt for wild-caught salmon when possible for higher omega-3 content.

Turmeric. Curcumin, the active compound in turmeric, has powerful anti-inflammatory properties. It inhibits key molecules that play a role in inflammation, making it effective in reducing joint pain and swelling.

  • Meal Idea: Add turmeric to your morning smoothie or scrambled eggs for a flavor and health boost.
  • Tip: Combine turmeric with black pepper to enhance the absorption of curcumin.

Ginger. Similar to turmeric, ginger contains compounds like gingerol that have anti-inflammatory and antioxidant properties. These compounds can help reduce oxidative stress resulting from an imbalance in the production of harmful free radicals and the body’s ability to neutralize them.

  • Meal Idea: Grate fresh ginger into stir-fries, soups, or teas.
  • Tip: Ginger can be steeped in hot water for a soothing tea, which can be especially comforting in the evening.

Walnuts. Walnuts are another excellent source of omega-3 fatty acids. Regular consumption of walnuts can help lower the levels of inflammatory markers in the body.

  • Meal Idea: Sprinkle chopped walnuts over salads, oatmeal, or yogurt.
  • Tip: Toast walnuts lightly to enhance their flavor and texture.

Blueberries. These berries are loaded with antioxidants and phytonutrients that can reduce inflammation. The presence of compounds like anthocyanins in blueberries is known to decrease inflammatory markers.

  • Meal Idea: Add blueberries to your breakfast cereal, smoothies, or enjoy them as a snack.
  • Tip: Frozen blueberries are just as nutritious as fresh and can be a more affordable option.

Spinach. Rich in antioxidants and phytonutrients, spinach can help reduce inflammation. The high levels of vitamins and minerals also play a crucial role in maintaining joint health.

  • Meal Idea: Incorporate spinach into salads, omelets, or smoothies.
  • Tip: Spinach wilts easily, making it a great addition to warm dishes at the last minute.

Olive Oil: Extra-virgin olive oil contains oleocanthal, which has properties similar to non-steroidal anti-inflammatory drugs. It works by inhibiting enzymes involved in inflammation, similar to how ibuprofen works.

  • Meal Idea: Use extra-virgin olive oil as a dressing for salads or a dip for bread.
  • Tip: Store olive oil in a cool, dark place to maintain its quality and health benefits.

Avocado: Avocados are packed with monounsaturated fats, which are known to reduce inflammation in the body. They also contain compounds that may reduce the risk of joint damage seen in early osteoarthritis.

  • Meal Idea: Mash avocado on toast, add slices to sandwiches, or mix into salads.
  • Tip: Combine avocado with lemon or lime juice to prevent browning and enhance flavor.

Cherries: Cherries, especially tart cherries, are rich in antioxidants and anti-inflammatory compounds. Studies have shown that they can help reduce symptoms of arthritis and muscle pain.

  • Meal Idea: Add cherries to yogurt, oatmeal, or enjoy them fresh as a snack.
  • Tip: Tart cherry juice can be a convenient way to get the benefits of cherries.

Broccoli: This vegetable is high in sulforaphane, an antioxidant that reduces levels of cytokines, which are compounds known to cause inflammation.

  • Meal Idea: Steam, roast, or stir-fry broccoli to accompany your main dish.
  • Tip: Pair broccoli with flavorful spices or a sprinkle of cheese to enhance its taste.

Green Tea: Green tea is rich in polyphenols and antioxidants. Epigallocatechin-3-gallate (EGCG), a compound in green tea, is known to be anti-inflammatory and helps to reduce certain inflammatory responses in the body.

  • Meal Idea: Replace your morning coffee with a cup of green tea, or have it in the afternoon as a refreshing beverage.
  • Tip: Brew green tea with lemon to add flavor and increase the absorption of antioxidants.

Do not forget that the key is to incorporate these foods into your diet in a way that you enjoy. This not only makes it more likely that you’ll stick to these dietary changes but also ensures that your journey towards managing menopause joint pain is a flavorful and enjoyable one.

Additionally, we’ve created a complimentary ebook featuring easy-to-follow recipes for four weeks, tailored specifically to support women during menopause. Download it, use it, print it out, and feel free to share it with others – it’s yours to utilize as you navigate this phase!

Free Download: 4-Week Menopause Friendly Meal Plan

Fenugreek and Lentil Soup Delight

This Fenugreek and Lentil Soup Delight is one of our easy recipes for menopause. This soup is designed with menopausal women in mind, as it includes fenugreek, which is known for its potential benefits in alleviating some menopausal symptoms. Fenugreek contains phytoestrogens, which are plant compounds that can mimic the hormone estrogen in the body, helping to balance hormonal fluctuations that occur during menopause. You can read more about the benefits of fenugreek to menopausal women here.

Moreover, this recipe is easy to prepare, making it a practical choice for women going through menopause who may not have the energy or time for complicated cooking. With a relatively short prep time of just 10 minutes and a total cooking time of 30 minutes, it’s a convenient and nutritious option for those looking to incorporate menopause-friendly foods into their diet.

The combination of red lentils, rich in protein and fiber, with the warming and aromatic spices like cumin, coriander, and ginger, creates a comforting and flavorful soup that can provide both physical and emotional comfort during this transformative phase of life. By enjoying dishes like this Fenugreek and Lentil Soup Delight, women can take a proactive approach to managing their menopausal symptoms while enjoying a delicious and nourishing meal.

Try this recipe and let us know what you think!

Fenugreek and Lentil Soup Delight

Serving SizePrep TimeCook TimeTotal TimeDifficulty
4 servings10 mins30 mins40 minsEasy
Menopause Comfort Soup: Fenugreek and Lentil Delight

Ingredients:

1 cup dried red lentils, rinsed and drained
1 tablespoon fenugreek seeds
1 small onion, finely chopped
2 cloves garlic, minced
1 carrot, diced
1 celery stalk, diced
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon turmeric powder
1/4 teaspoon ground ginger
4 cups vegetable broth
2 cups water
Salt and pepper to taste
2 tablespoons olive oil
Fresh cilantro or parsley for garnish (optional)

Instructions:

  1. Heat the olive oil in a large pot over medium heat. Add the fenugreek seeds and sauté for a minute or until they start to release their aroma.
  2. Add the chopped onion, garlic, carrot, and celery to the pot. Sauté for about 5 minutes until the vegetables become tender.
  3. Stir in the ground cumin, ground coriander, turmeric, and ground ginger. Cook for another 2 minutes to toast the spices.
  4. Add the rinsed red lentils to the pot and stir to combine with the vegetables and spices.
  5. Pour in the vegetable broth and water. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the lentils are soft and fully cooked.
  6. Season the soup with salt and pepper to taste. Adjust the seasonings as needed.
  7. Use an immersion blender to blend the soup until it reaches your desired consistency. If you don’t have an immersion blender, you can transfer the soup in batches to a regular blender, blend, and then return it to the pot.
  8. Taste the soup and adjust the seasoning if necessary.
  9. Serve the fenugreek and lentil soup hot, garnished with fresh cilantro or parsley if desired.

Enjoy this comforting and menopause-friendly meal!

Is Wild Yam The Ultimate Perimenopause Game-Changer?

Wild yam, known scientifically as Dioscorea villosa, is often talked about in the context of easing perimenopause symptoms.

Let’s break down how it’s thought to help in a more down-to-earth way:

Hormone Harmony

Wild yam contains a substance called diosgenin, which is similar to the hormone progesterone, a hormone that plays a big role in women’s health. During perimenopause, hormone levels, especially progesterone, can be all over the place, leading to a variety of uncomfortable symptoms like mood changes, irregular periods, and those infamous hot flashes.

The idea is that diosgenin in wild yam might help even things out a bit. It’s not exactly the same as our body’s progesterone, but it’s close enough that it might mimic some of its effects. This could mean it helps balance those hormonal ups and downs that come with perimenopause, potentially easing symptoms.

But, it’s not a clear-cut solution. Our bodies manage hormones in a complex manner, and we don’t fully understand the precise role wild yam plays in this process. While many women have found it helpful, the scientific community is still on the fence, needing more evidence to fully back its benefits.

Managing Menstrual Mayhem

When you’re going through perimenopause, your menstrual cycle can start acting like it has a mind of its own. One month it’s business as usual, and the next, it’s either taking a surprise vacation or overstaying its welcome, often with more intensity. It’s like your body’s throwing a curveball at you every month. It’s believed that wild yam has a soothing effect on the uterus. Think of it as a calming influence in the midst of all the hormonal turmoil that’s causing your periods to go haywire. The hope is that by using wild yam, you might be able to nudge your menstrual cycle back towards something that resembles your normal rhythm.

Now, it’s not like flipping a switch.
Wild yam may not be a guaranteed solution, but many think it helps ease symptoms into a more manageable pattern. It’s kind of like having a subtle, natural assistant working behind the scenes to help smooth out those menstrual bumps.

Tackling Hot Flashes and Night Sweats

Dealing with hot flashes and night sweats can feel like you’re in your own personal sauna that you never asked for. They’re like these uninvited guests that show up during perimenopause, making you feel all hot and bothered at the most inconvenient times. And when night sweats join the party, good luck getting a full night’s sleep. Even though the science world hasn’t given its full backing yet, there are quite a few women who swear by wild yam as their go-to for cooling down these fiery episodes. Whether it’s popping a supplement or applying a cream, they find that wild yam seems to turn down the heat a bit. It’s like having a personal thermostat that helps regulate these sudden temperature spikes.

The idea is that wild yam might help dial down both the frequency and intensity of hot flashes and night sweats. Imagine going from having a hot flash that feels like a tropical heatwave to something more like a mild, brief warm-up. Or getting through the night without having to change your pajamas or sheets. That’s the kind of relief we’re talking about.

Combatting Vaginal Dryness

Vaginal dryness during perimenopause can be a real nuisance. It’s like your body suddenly decides to turn the moisture levels down there way down low, leaving you feeling uncomfortable and, frankly, a bit irritated. It’s one of those things that isn’t talked about enough, but it’s a pretty common issue when you’re going through this phase of life. This is where wild yam creams come into play, offering a glimmer of hope.

These creams contain diosgenin, a substance that’s thought to be a bit of a game-changer in the moisture department. The idea is that when you apply wild yam cream, the diosgenin gets to work and helps boost the natural lubrication down there. It’s like giving your body a little nudge to remind it to keep things more comfortably lubricated.

For many women, using wild yam cream can be like finding an oasis in a desert. It can turn those moments of dryness and discomfort into something a lot more bearable, making everyday life and intimate moments much more enjoyable.

Easing Mood Swings and Anxiety

Some women have found this natural remedy to be a bit like an emotional anchor during these turbulent times. The thought is that wild yam might have a calming effect on those hormonal highs and lows, helping to level out the emotional landscape. It’s like having a buffer against those sudden mood shifts, making the journey through perimenopause a bit smoother.

Now, it’s not a magic potion. It doesn’t mean you’ll never feel anxious or moody again. But for some, wild yam seems to take the edge off, making those emotional waves a bit less overwhelming.

It’s crucial to note that opinions on the effectiveness of wild yam vary, and research has yielded mixed results. More studies are needed for a definitive understanding of its benefits. If you’re considering wild yam or any other natural remedy for perimenopause symptoms, consulting with a healthcare provider is a wise step. They can guide you on its safety, appropriate dosage, and compatibility with other medications or health conditions. Making informed health decisions in collaboration with a medical professional ensures that you’re taking the best possible care of yourself.


BONUS: HOW TO MAKE WILD YAM RECIPE AT HOME

Creating an organic DIY wild yam cream can be a rewarding experience, especially if you’re interested in natural skincare products. Wild yam, particularly its extract, is known for its potential benefits in balancing hormones and soothing skin. Here’s a simple recipe to make your own wild yam cream at home:

Preparation Time

  • Gathering Ingredients: About 10 minutes
  • Equipment Setup: 5 minutes

Cooking Time

  • Melting Beeswax and Oil: Approximately 10-15 minutes
  • Mixing and Cooling: Around 20-30 minutes, including the time for the mixture to cool before adding Vitamin E and essential oils.

Total Time

  • Preparation Time: 15 minutes
  • Cooking Time: 30-45 minutes
  • Overall: Approximately 45-60 minutes

Remember, these times can vary slightly depending on factors like the specific temperatures used and the cooling time in your environment. The most time-consuming part is usually waiting for the mixture to cool down sufficiently before whipping it into a cream.

Ingredients

  1. Wild Yam Extract: This is the key ingredient. You can purchase wild yam extract from health stores or online. Ensure it’s organic for the best quality.
  2. Carrier Oil: Choose an organic carrier oil like coconut oil, jojoba oil, or almond oil. These oils are great for the skin and will form the base of your cream.
  3. Beeswax: This natural ingredient helps to thicken the cream and also adds a protective layer to the skin.
  4. Essential Oils: Optional, for fragrance. Lavender or chamomile are great choices for their soothing properties.
  5. Vitamin E Oil: Acts as a natural preservative and is also beneficial for skin health.
  6. Distilled Water or Rose Water: For added hydration.

Equipment

  • Double Boiler
  • Mixing Bowl
  • Whisk or Mixer
  • Measuring Cups and Spoons
  • Sterilized Jar for Storage

Instructions

  1. Prepare the Base:
    • Measure 1/2 cup of your chosen carrier oil and 2 tablespoons of beeswax.
    • Place them in the double boiler over low heat until the beeswax melts completely, stirring occasionally.
  2. Incorporate Wild Yam Extract:
    • Remove from heat as soon as the beeswax and oil mix together.
    • Add 2 tablespoons of wild yam extract. Stir well.
  3. Add Hydration:
    • Slowly add about 1/4 cup of distilled water or rose water to the mixture. It’s important to do this gradually while continuously stirring to create an emulsion.
  4. Cooling Down:
    • Allow the mixture to cool slightly. When it’s warm but not hot, add a few drops of Vitamin E oil and, if desired, 5-10 drops of your chosen essential oil.
  5. Whisking:
    • Use a whisk or an electric mixer to whip the cream until it reaches a smooth, creamy consistency.
  6. Storage:
    • Transfer the cream into a sterilized jar. Store it in a cool, dry place or in the refrigerator for longer shelf life.
  7. Usage:
    • Apply the cream to clean skin, often targeting areas such as the abdomen, thighs, or arms. Remember, a little goes a long way!

Tips

  • Patch Test: Always do a patch test before using the cream extensively, especially if you have sensitive skin.
  • Shelf Life: Homemade creams without strong preservatives typically last a few weeks. Refrigeration can extend this period.
  • Customization: Feel free to adjust the proportions of the ingredients based on your skin type and preferences.

Enjoy your homemade organic wild yam cream, knowing exactly what’s in it and tailoring it to your skin’s needs!

Hold on!!! You can also download a printable copy of this recipe. Hit the download or print icon below.

Can Rosemary Oil Help in Hair Growth?

Ever heard about the magic of rosemary oil for hair? This isn’t just your regular kitchen herb. Rosemary oil, rooted deep in history, is quite the champ for boosting hair growth and tackling thinning spots.

Does this stuff actually work, though?

John Horton’s Health Essentials podcast recently talked about rosemary oil for hair growth, not the cooking kind. Dr. Shilpi Khetarpal, a Cleveland Clinic dermatologist, was on the show to chat about this interesting topic. She said hair is a big deal, culturally and personally, and it’s a common concern in her practice, especially in our online world.

They discussed a 2015 study that compared rosemary oil to 2% minoxidil (Rogaine). The results were promising, but you got to be consistent with using it. They recommend applying it to your scalp every day, though some people might not like the oily feeling.

Dr. Khetarpal explained that rosemary oil, from the actual plant, has a bunch of good properties. It can help with tissue repair, cell turnover, and even scalp circulation. This increased blood flow can feed your hair follicles and lead to healthier hair. Plus, rosemary oil’s anti-inflammatory and antioxidant properties can help fight hair loss and promote growth.

If you’re thinking about trying rosemary oil, Dr. Khetarpal has some tips. Get a pure, fragrance-free version and do a patch test first. There are a bunch of commercial products with rosemary oil, but choose a reputable brand. How you apply it depends on your hair type, but a small amount (about a teaspoon) should be enough for your whole scalp. For best results, use it two to three times a week for at least six months.

What happens if you put rosemary oil in your hair?

Well, the oil itself can be a bit of a buzzkill for your hairdo. If you’ve got thin or fine hair or not a ton of it, using rosemary oil might leave your locks looking all greasy and weighed down. Not a good look, right? If that’s your jam, try slathering this stuff on as a pre-shampoo treatment, but only on days when you’re planning to use a clarifying shampoo.

So, how often should you get cozy with rosemary oil in your hair?

If you’re battling the itchiness from dandruff, mix the oil with some other stuff and slap it on your scalp three to four times a week. Give your noggin a 20-minute massage, then wash it all out with shampoo.

Now, if you’re one of those fine-haired peeps or your scalp’s got a thing for producing extra oil, you might want to use rosemary oil as a scalp treat once a week. Just remember to wash it out pronto to dodge the greasy look.

Can you snooze with rosemary oil in your hair?

Nope, that’s a no-go, according to our expert. Leaving any oil hanging out on your scalp all night can mess with your scalp’s little ecosystem, causing itchiness and redness. And guess what? This rule applies to all oils, not just rosemary.

So, how should you actually use rosemary oil for your hair?

  • Well, don’t just go dumping it straight on your head. Start slow – like once or twice a week.
  • Mix about five drops of rosemary essential oil with a friendly carrier oil like coconut or jojoba.
  • Give your scalp a little love for five to ten minutes, then rinse it out. Diluting the pure stuff helps tone down its power and keeps your skin from getting all cranky.
  • If you’re feeling adventurous, you can blend rosemary oil with other essential oils.
  • Or, if you’re a lazy genius, just toss some in your regular shampoo or conditioner and get the benefits while you wash.

DIY Rosemary Oil Recipe using Fresh Rosemary

DIY Rosemary Oil for Hair Growth

Ingredients

  • 1/2 cup of castor oil
  • 1/2 cup of coconut oil
  • 1/2 cup of fresh rosemary sprigs

Directions

  1. Wash the rosemary sprigs thoroughly under tap water to ensure they’re free from any contaminants. Gently dab them with a dry cloth.
  2. Finely dice the rosemary to bring out its fragrant essence.
  3. In a saucepan, combine the coconut and castor oil, then mix in the diced rosemary.
  4. Warm the mixture on a low flame, allowing it to infuse for roughly 30 minutes. Make sure to stir now and then to avoid the rosemary from adhering to the pan’s base.
  5. Once done, set the saucepan aside and give the oil some time to cool down.
  6. Position a fine sieve over a pristine container or jar. Gradually pour the oil, ensuring the rosemary remnants are trapped by the sieve.
  7. Gently press the rosemary against the sieve using a spoon or your fingers to squeeze out any lingering oil.
  8. Dispose of the residual rosemary and pour the purified rosemary oil into a sterile, tinted glass container for keeping.
  9. To maintain the oil’s efficacy, store the container in a shaded, chilly spot.

And if you’re not into DIY mode, no sweat. There are plenty of hair products out there that already have rosemary oil in the mix. So, go ahead, pamper those locks!


Almond Pancakes: A Breakfast Delight

These almond pancakes are not only delicious but also tailored to support hormonal balance during this transitional phase.

Serving SizeTimeDifficulty
2-3 servings20 minutesSuper Easy

Ingredients:

  1. 1 cup almond flour
  2. 2 large eggs
  3. 1/4 cup almond milk (unsweetened)
  4. 1 tsp vanilla extract
  5. 1/2 tsp baking powder
  6. A pinch of salt
  7. 1 tbsp coconut oil (for frying)
  8. Fresh berries and honey (optional for topping)

Instructions:

  1. In a mixing bowl, combine almond flour, baking powder, and salt.
  2. In another bowl, whisk together eggs, almond milk, and vanilla extract.
  3. Pour the wet ingredients into the dry ingredients and mix until a smooth batter forms.
  4. Heat a skillet over medium heat and add coconut oil.
  5. Pour 1/4 cup of batter onto the skillet for each pancake. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
  6. Serve warm with fresh berries and a drizzle of honey if desired.

Why Almond Pancake is considered a Menopause-Friendly Recipe:
Almond flour is a great source of vitamin E and magnesium, which can help combat hot flashes and support bone health. Eggs provide essential proteins and healthy fats, vital for hormone production and balance. Coconut oil contains medium-chain triglycerides which can aid in weight management, a common concern during menopause.

Approximate Nutritional Information (for the whole recipe):

Nutrition Facts

Serving Size 1plate
Servings 2
 
Amount Per Serving
 
Calories: 650 kcal
 
% Daily Value *
 
 
  • Calories: 650
  • Protein: 25g
  • Carbohydrates: 20g
  • Dietary Fiber: 10g
  • Sugars: 5g
  • Fat: 55g
  • Saturated Fat: 15g
  • Cholesterol: 370mg
  • Sodium: 300mg

Tips:
Choose organic eggs and almond flour when possible. Enjoy these pancakes as a breakfast treat or a comforting snack. Stay nourished and empowered during menopause!


Free Download: 4-Week Menopause Friendly Meal Plan
Free Download: 4-Week Menopause Friendly Meal Plan

Quinoa and Roasted Vegetable Salad

Discover our Quinoa and Roasted Vegetable Salad – a menopause-friendly dish packed with protein, vitamins, and antioxidants. Perfect for balancing blood sugar, boosting mood, and supporting heart health. Dive into a tasty, nutritious meal in just 35 minutes.

Serving SizeTimeDifficulty
2-3Prep Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes
Super Easy

Ingredients:

  • 1 cup quinoa (uncooked)
  • 2 cups water
  • 1 red bell pepper, diced
  • 1 zucchini, diced
  • 1 carrot, diced
  • 1/2 red onion, diced
  • 3 tbsp olive oil
  • Salt and pepper, to taste
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup almonds, chopped and toasted
  • 1/4 cup dried cranberries or raisins
  • Juice of 1 lemon
  • 1 garlic clove, minced
  • 1 tsp honey or maple syrup

Instructions:

  1. Cook Quinoa: In a pot, bring 2 cups of water to boil. Add quinoa, reduce heat, cover, and simmer until the quinoa is cooked and water is absorbed, about 15 minutes. Fluff with a fork and set aside to cool.
  2. Roast Vegetables: Preheat your oven to 400°F (200°C). In a mixing bowl, toss bell pepper, zucchini, carrot, and red onion with 2 tbsp of olive oil. Season with salt and pepper. Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes or until tender and slightly golden.
  3. Prepare Dressing: In a small bowl, whisk together 1 tbsp of olive oil, lemon juice, minced garlic, and honey or maple syrup.
  4. Assemble Salad: In a large bowl, combine cooked quinoa, roasted vegetables, parsley, almonds, and dried cranberries or raisins. Drizzle with the dressing and toss to combine.
  5. Serve: Enjoy the salad warm or refrigerate and serve chilled.

Why Quinoa and Roasted Vegetable Salad is considered a Menopause-Friendly Recipe

  1. Quinoa: A rich source of protein and dietary fiber, quinoa helps to stabilize blood sugar levels, which can be beneficial during menopause when many women experience blood sugar fluctuations.
  2. Vegetables: Packed with vitamins, minerals, and antioxidants. They help combat oxidative stress which can increase during menopause.
  3. Almonds: Rich in vitamin E and magnesium. Almonds can help improve mood, which is beneficial as many women experience mood swings or depression during menopause.
  4. Olive Oil: Contains healthy monounsaturated fats and vitamin E, which are good for heart health and skin elasticity.
  5. Dried Cranberries: Besides being a sweet addition, they’re also good for urinary tract health. Some women become more susceptible to UTIs during menopause, and cranberries can be a preventive measure.
  6. Lemon and Garlic: Both are good for cardiovascular health. The heart can become more vulnerable during menopause due to the decline in estrogen.

Approximate Nutritional Information for the whole recipe

Nutrition Facts

Serving Size1plate
Servings3
Amount Per Serving
Calories800-850kcal
  • Calories: 800-850 kcal
    • Quinoa: ~420 kcal (for 1 cup uncooked, which typically triples in volume when cooked)
    • Olive oil: ~360 kcal (3 tablespoons)
    • Vegetables, almonds, and cranberries: ~50-70 kcal combined
  • Protein: 24-26g
    • Quinoa: ~16g (for 1 cup uncooked)
    • Almonds: ~6-8g (for 1/4 cup)
    • Vegetables: ~2g combined
  • Total Fat: 40-44g
    • Olive oil: ~40g (3 tablespoons)
    • Almonds: ~3-4g (for 1/4 cup)
  • Carbohydrates: 90-100g
    • Quinoa: ~60g (for 1 cup uncooked)
    • Dried cranberries: ~20g (for 1/4 cup, this can vary significantly depending on whether they’re sweetened)
    • Vegetables: ~10-20g combined
  • Dietary Fiber: 12-15g
    • Quinoa: ~10g (for 1 cup uncooked)
    • Vegetables and almonds: ~2-5g combined
  • Micronutrients:
    • High in Magnesium, Iron, Vitamin E, Folate, and Vitamin C among others. Quinoa is a particularly good source of magnesium and iron, while almonds contribute Vitamin E, and the vegetables add a variety of vitamins and minerals.

Remember that these are approximate values and can vary based on the specific sizes, preparation methods, and brands of ingredients used. For a detailed nutritional count, you’d need to use a specific nutrition calculator or software that takes into account the exact brands and quantities of each ingredient.

Free Download: 4-Week Menopause Friendly Meal Plan
Free Download: 4-Week Menopause Friendly Meal Plan

Recipe: Easy Salmon-Spinach Salad

Here’s a recipe for Salmon and Spinach Salad, which is rich in omega-3 fatty acids, antioxidants, and other nutrients that can be beneficial during menopause.

Easy-Prep Salmon and Spinach Salad

Serving SizeTimeDifficulty
2Prep Time: 10 minutes
Cooking Time: 12-15 minutes
Total Time: 22-25 minutes
Super Easy

Ingredients:

  • 1 salmon fillet (about 6 oz)
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • 3 cups fresh spinach leaves, washed and drained
  • 1/4 cup cherry or grape tomatoes, halved
  • 1/4 cup cucumber, sliced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup avocado, sliced
  • 1 tablespoon pumpkin seeds or flaxseeds
  • 2 tablespoons feta cheese, crumbled (optional)
  • Lemon wedges for serving

Dressing:

  • 2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • Salt and pepper, to taste

Instructions:

  1. Salmon: Preheat your oven to 400°F (200°C). Place the salmon on a baking sheet lined with parchment paper. Drizzle with olive oil, then season with salt and pepper. Bake in the preheated oven for 12-15 minutes or until the salmon flakes easily with a fork.
  2. Dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper. Adjust the seasoning according to your taste.
  3. Salad: In a large bowl, combine the spinach, cherry tomatoes, cucumber, red onion, and avocado. Toss the salad with half of the dressing.
  4. Serve: Place the dressed salad on a plate. Top with the baked salmon fillet. Drizzle the remaining dressing over the salmon. Sprinkle with pumpkin seeds or flaxseeds, and feta cheese if using. Serve with lemon wedges on the side.

Benefits:

  • Salmon: Rich in omega-3 fatty acids, which may help reduce the frequency and severity of hot flashes during menopause.
  • Spinach: High in magnesium, which can help improve mood and sleep in menopausal women.
  • Pumpkin Seeds/Flaxseeds: Both are a source of phytoestrogens, which may help balance hormones.
  • Avocado: Contains healthy fats and fiber, which are good for cardiovascular health.
  • Olive Oil: Rich in monounsaturated fats and vitamin E, which supports heart health and skin elasticity.

Enjoy your meal!


Approximate nutritional estimate for the Salmon and Spinach Salad recipe:

Nutrition Facts

Serving Size1plate
Servings2
Amount Per Serving
Calories530-570 kcal
% Daily Value *
Free Download: 4-Week Menopause Friendly Meal Plan

Salmon and Spinach Salad (Approximate Nutritional Information per serving):

  • Calories: 530-570 kcal
    • Salmon: ~367 kcal (for a 6 oz fillet)
    • Olive oil (used in baking and dressing): ~150 kcal (approx. 3 tablespoons in total)
    • Avocado: ~40 kcal (for 1/4 of a medium avocado)
  • Protein: 38-40g
    • Salmon: ~34g (for a 6 oz fillet)
    • Feta cheese: ~2g (optional ingredient)
    • Spinach, avocado, and other vegetables: ~2-4g combined
  • Total Fat: 38-42g
    • Salmon: ~22g (for a 6 oz fillet)
    • Olive oil: ~14g (approx. 3 tablespoons)
    • Avocado: ~3.5g (for 1/4 of a medium avocado)
  • Carbohydrates: 8-12g
    • Spinach, tomatoes, cucumber, and red onion: ~6-10g combined
    • Dijon mustard and other dressing ingredients: ~1-2g
  • Dietary Fiber: 4-6g
    • Spinach, avocado, and other vegetables: ~4-6g combined
  • Omega-3 Fatty Acids: This would be present in a significant amount, primarily from the salmon and to a smaller extent from flaxseeds or pumpkin seeds if used. Omega-3 content in a 6 oz salmon fillet can range between 2,500-3,000mg.
  • Micronutrients: High in Vitamin D, Vitamin B12, magnesium (from spinach), Vitamin K, Vitamin E (from olive oil), and potassium (from avocado).

Please note that the values are approximate and can vary based on the specific sizes and brands of ingredients used. For an exact nutritional count, you’d need to use a specific nutrition calculator or software that takes into account the exact brands and quantities of each ingredient.