Pearl barley: 50g (1/4 cup, dry), Salmon fillet: 85g (3 oz), Zucchini: 50g (1/2 small, diced), Bell pepper (yellow): 50g (1/2 small, diced), Cherry tomatoes: 50g (1/4 cup, halved), Red onion: 25g (1/4 small, diced), Arugula: 30g (1 cup), Olive oil: 10ml (2 tsp), Lemon juice: 5ml (1 tsp), Dijon mustard: 5g (1 tsp), Honey: 5g (1 tsp), Fresh dill: 3g (1 tsp, chopped), Salt and Black pepper: to taste
1. Preheat oven to 180C°C (360°F). 2. Cook 50g pearl barley according to package directions. Drain and set aside. 3. On a baking sheet, toss 50g diced zucchini, 50g diced bell pepper, 50g halved cherry tomatoes, and 25g diced red onion with 3ml olive oil, a pinch of salt, and black pepper. 4. Roast vegetables for 15-20 minutes, stirring halfway through, until tender and lightly browned. 5. Meanwhile, season 85g salmon fillet with a pinch each of salt and pepper. 6. Heat 2ml olive oil in a skillet over medium-high heat. 7. Cook the salmon for 3-4 minutes per side until cooked through. 8. In a small bowl, whisk together 5ml olive oil, 5ml lemon juice, 5g Dijon mustard, 5g honey, and a pinch each of salt and pepper to make the dressing. 9. In a serving bowl, combine the cooked barley, roasted vegetables, and 30g arugula. 10. Drizzle with the dressing and toss to combine. 11. Top with the salmon and sprinkle with 3g chopped dill before serving.
This vibrant salmon and pearl barley salad is a delicious and nourishing way to support menopause wellness. Pearl barley provides steady energy and fibre, promoting digestive health and helping to maintain balanced blood sugar. Tender salmon fillet offers high-quality protein and omega-3 fatty acids, which support heart health, brain function, and radiant skin. Zucchini, yellow bell pepper, cherry tomatoes, and red onion add a colourful mix of antioxidants, vitamins, and minerals that boost immune function and overall vitality. Peppery arugula brings extra fibre and phytonutrients, supporting bone health and digestion. A drizzle of olive oil and a splash of lemon juice create a refreshing, heart-healthy dressing, while Dijon mustard, honey, and fresh dill add bright flavour and extra antioxidants. This salad is satisfying and uplifting, making nutritious eating enjoyable and supportive during menopause.
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