Salmon fillet: 85g (3 oz), Brown rice (uncooked): 40g (1/4 cup), Bok choy: 100g (2 cups, chopped), Mushrooms: 30g (1/2 cup, sliced), Carrot: 30g (1 small, julienned), Garlic: 3g (1 clove, minced), Ginger: 5g (1 tsp, grated), Miso paste: 10g (2 tsp), Honey: 5g (1 tsp), Soy sauce: 5ml (1 tsp), Rice vinegar: 5ml (1 tsp), Sesame oil: 5ml (1 tsp), Water: 120ml (1/2 cup), Green onions: 10g (2 tbsp, chopped), Sesame seeds: 3g (1 tsp)
1. In a small bowl, whisk together 10g miso paste, 5g honey, 5ml soy sauce, and 5ml rice vinegar to make the glaze. Set aside. 2. Heat 5ml sesame oil in a large skillet over medium heat. 3. Add 3g minced garlic and 5g grated ginger. Cook for 30 seconds. 4. Add 40g uncooked brown rice and stir to coat with oil. 5. Add 120ml water and bring to a simmer. Cover and cook for 20 minutes. 6. Add 30g julienned carrot and 30g sliced shiitake mushrooms on top of the rice. Do not stir. Cover and cook for another 5 minutes. 7. Place 85g salmon fillet on top of the vegetables, skin-side down if it has skin. Brush with half of the miso glaze. 8. Add 100g chopped bok choy around the salmon. Cover and cook for 5-7 minutes until salmon is cooked through and flakes easily. 9. Brush salmon with remaining glaze. 10. Serve garnished with 10g chopped green onions and 3g sesame seeds.
This nourishing salmon and brown rice bowl is a wonderful way to support well-being during menopause. Salmon fillet is rich in high-quality protein and omega-3 fatty acids, which help maintain muscle mass, support heart health, and promote radiant skin. Brown rice provides steady energy and fibre, encouraging balanced blood sugar and digestive comfort. Bok choy, mushrooms, and carrots add a colourful array of vitamins, minerals, and antioxidants that boost immune function and support bone health. Fresh garlic and ginger infuse the dish with aromatic flavour and beneficial compounds that aid digestion and support cardiovascular wellness. Miso paste, honey, soy sauce, and rice vinegar create a savoury-sweet sauce that adds depth and probiotics for gut health. A drizzle of sesame oil, a sprinkle of green onions, and sesame seeds offer healthy fats and extra nutrients for skin and hormonal balance. This vibrant bowl is both satisfying and uplifting, making nutritious eating a joyful and supportive part of menopause wellness.
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