Beetroot: 100g (1 medium, peeled and sliced), Salmon fillet: 85g (3 oz), Orange: 100g (1 small, segmented), Mixed greens: 50g (2 cups), Red onion: 15g (2 tbsp, thinly sliced), Walnuts: 10g (1 tbsp, chopped), Olive oil: 10ml (2 tsp), Orange juice: 15ml (1 tbsp), Dijon mustard: 2g (1/2 tsp), Honey: 5g (1 tsp), Salt: 1g (pinch), Black pepper: 1g (pinch)
1. Preheat oven to 180C°C (360°F). 2. Wrap 100g sliced beetroot in foil and roast for 30-35 minutes until tender. Let cool, then slice. (Alternatively, use pre-cooked beetroot.) 3. Season 85g salmon fillet with a pinch each of salt and pepper. 4. Heat 3ml olive oil in a skillet over medium-high heat. 5. Cook the salmon for 3-4 minutes per side until cooked through. Let rest for 5 minutes, then flake with a fork. 6. In a small bowl, whisk together 7ml olive oil, 15ml orange juice, 2g Dijon mustard, 5g honey, and a pinch each of salt and pepper to make the dressing. 7. In a serving bowl, arrange 50g mixed greens. Top with the sliced beetroot, 100g orange segments, 15g sliced red onion, flaked salmon, and 10g chopped walnuts. 8. Drizzle with the dressing just before serving.
This vibrant beetroot and salmon salad is a refreshing and nourishing choice for menopause wellness. Beetroot adds beautiful colour and is rich in antioxidants and nitrates, supporting heart health and circulation. Tender salmon fillet provides high-quality protein and omega-3 fatty acids, which help maintain muscle mass, support heart health, and promote radiant skin. Sweet orange segments bring a burst of vitamin C and natural sweetness, enhancing immune function and aiding iron absorption. Mixed greens and red onion add a crisp, nutrient-rich base full of fibre, vitamins, and phytonutrients for overall vitality. Crunchy walnuts supply healthy fats and magnesium, which are wonderful for bone and brain health. A zesty dressing of olive oil, orange juice, Dijon mustard, and honey ties everything together, offering healthy fats and a bright, uplifting flavour. This salad is satisfying and energizing, making nutritious eating enjoyable and supportive during menopause.
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