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.

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