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:
- 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.
- 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.
- 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.
- 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.
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