Whole grain wrap: 1 large (60g), Canned salmon (drained): 85g (3 oz), Avocado: 50g (1/4 medium), Mixed greens: 30g (1 cup), Red bell pepper: 30g (1/4 cup, sliced), Red onion: 20g (2 tbsp, thinly sliced), Greek yogurt: 30g (2 tbsp), Lemon juice: 5ml (1 tsp), Dill: 2g (1 tsp, chopped), Black pepper: to taste
1. In a small bowl, mash 50g avocado and mix with 30g Greek yogurt, 5ml lemon juice, 2g chopped dill, and black pepper to taste. 2. Lay 1 whole grain wrap flat and spread the avocado-yogurt mixture evenly over the centre. 3. Top with 85g canned salmon, 30g mixed greens, 30g sliced red bell pepper, and 20g thinly sliced red onion. 4. Roll up tightly, slice in half, and serve immediately.
This Salmon Avocado Vitality Wrap is designed for optimal menopause support. Salmon provides high-quality protein and omega-3 fatty acids, which help maintain muscle mass, support brain health, and reduce inflammation. Avocado and Greek yogurt add healthy fats, calcium, and probiotics for heart, bone, and gut health. The whole grain wrap and mixed vegetables supply fibre, vitamins, and antioxidants, supporting digestive health and immune function. Dill and lemon juice add fresh flavour and extra antioxidants. This wrap is balanced for energy, satiety, and hormonal wellness, making it an excellent choice for menopause nutrition.
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.
