Whole wheat couscous (dry): 40g (1/5 cup), Salmon fillet: 120g (4 oz), Asparagus: 100g (10-12 spears), Cherry tomatoes: 100g (1 cup, halved), Shallot: 30g (1 small, minced), Garlic: 3g (1 clove, minced), Water: 60ml (1/4 cup), Olive oil: 5ml (1 tsp), Lemon juice: 5ml (1 tsp), Lemon zest: 2,5g (1/2 tsp), Dill: 5g (1 tbsp, fresh, chopped), Parsley: 10g (2 tbsp, fresh, chopped), Capers: 10g (1 tbsp), Dijon mustard: 5g (1 tsp), Salt and Black pepper: to taste
1. Preheat oven to 180°C (360°F). 2. Place 120 g salmon fillet on a baking tray lined with parchment. Brush with 2.5 g Dijon mustard, sprinkle with 2.5 g lemon zest, 5 g chopped dill, salt, and black pepper. Bake for 12-15 minutes, until just cooked through. 3. Meanwhile, in a saucepan, bring 60 ml water to a boil. Stir in 40 g whole wheat couscous, cover, and remove from heat. Let stand for 5 minutes, then fluff with a fork. 4. In a nonstick pan, heat 5 ml olive oil over medium heat. Add 30 g minced shallot and 3 g minced garlic, sauté for 1 minute. Add 100 g asparagus and 100 g halved cherry tomatoes, cook for 4-5 minutes until asparagus is bright and just tender. Stir in 10 g capers, 5 ml lemon juice, and 10 g chopped parsley, season with salt and black pepper. 5. To serve, spoon couscous into a bowl, top with sautéed vegetables and flaked salmon. Garnish with extra dill and parsley if desired. Serve warm.
This Zesty Salmon & Spring Couscous Bowl is designed for optimal menopause support. Salmon provides high-quality protein and omega-3 fatty acids, which help maintain muscle mass, support heart health, and reduce inflammation. Whole wheat couscous and a variety of vegetables offer complex carbohydrates, fibre, and antioxidants, supporting digestive health, blood sugar balance, and immune function. Asparagus and tomatoes are rich in vitamins C, K, and folate, which are important for bone and cardiovascular health. Capers and fresh herbs add flavour and polyphenols, while olive oil supplies heart-healthy fats. The combination of protein, fibre, and healthy fats helps manage appetite, support hormonal balance, and promote overall vitality during menopause.
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