Salmon fillet: 120g (4 oz), Sauerkraut: 75g (1/3 cup), Cabbage (green): 100g (1 cup, shredded), Carrots: 50g (1/2 cup, julienned), Apple: 50g (1/2 small, julienned), Dijon mustard: 5g (1 tsp), Apple cider vinegar: 5ml (1 tsp), Olive oil: 10ml (2 tsp), Caraway seeds: 2g (1/2 tsp), Dill: 5g (1 tbsp, fresh, chopped), Honey: 5g (1 tsp), Lemon: 1/2 (for salmon), Garlic: 3g (1 clove, minced), Quinoa: 40g (1/4 cup), Salt and Black pepper: to taste
1. Prepare salmon: Season 120g salmon with lemon juice, 3g minced garlic, salt and black pepper. Grill or bake at 180°C (360°F) for 15-18 minutes until cooked through. 2. Make slaw: In a bowl, combine 75g sauerkraut drained, 100g shredded cabbage, 50g julienned carrots, and 50g julienned apple. 3. Make dressing: Whisk together 5g Dijon mustard, 5ml apple cider vinegar, 10ml olive oil, 2g caraway seeds, and 5g honey. 4. Combine: Toss slaw with dressing and 5g chopped dill. 5. Serve: Place cooked quinoa on plate, top with grilled salmon, and serve slaw on the side.
This dish is a powerhouse of nutrients for menopause support. Salmon provides high-quality protein and omega-3 fatty acids (EPA/DHA), which help reduce inflammation, support brain and heart health, and may ease mood swings. Quinoa is a complete plant protein and a source of magnesium and iron, supporting bone health and energy. Sauerkraut and cabbage are rich in vitamin C, K, and gut-friendly probiotics, aiding immune function, bone strength, and digestion. Carrots and apples add beta-carotene and polyphenols for skin and eye health. Olive oil and seeds deliver healthy fats and vitamin E, supporting hormone balance and cardiovascular health. Dill, garlic, and caraway add antioxidants and flavour. This vibrant bowl is a delicious way to nourish your body, support bone and heart health, and keep your meals exciting during menopause!
HerNutrea provides science-backed guidance and community support. Please note that our microbiome test is for informational purposes, not for diagnostic purposes. Our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
