Salmon fillet: 150 g (5 oz), Sweet potato: 200 g (1 medium), Broccoli: 100 g (1 cup, steamed), Olive oil: 5 g (1 tsp), Lemon juice: 10 ml (2 tsp), Dill (fresh): 5 g (1 tbsp, chopped), Salt and Pepper: to taste
Salmon fillet: 150 g (5 oz), Sweet potato: 200 g (1 medium), Broccoli: 100 g (1 cup, steamed), Olive oil: 5 g (1 tsp), Lemon juice: 10 ml (2 tsp), Dill (fresh): 5 g (1 tbsp, chopped), Salt and Pepper: to taste
1. Cook sweet potato: Peel and boil in lightly salted water 200 g sweet potato until tender. Mash with a fork. 2. Cook salmon: Season 150 g salmon with salt and pepper. Pan-fry in 5 g olive oil for 4-5 minutes per side. 3. Steam broccoli: Steam 100 g broccoli until tender. 4. Assemble plate: Serve salmon with mashed sweet potato and steamed broccoli. Drizzle with 10 ml lemon juice and sprinkle with 5 g dill.
This balanced plate delivers omega-3 fatty acids from salmon that support cognitive function during menopause. Salmon provides vitamin D that enhances calcium absorption for bone strength. Sweet potatoes contribute beta-cryptoxanthin that supports skin elasticity through collagen synthesis. Broccoli delivers sulforaphane that activates detoxification enzymes for cellular protection. Olive oil provides oleocanthal that supports comfortable joint movement. Lemon juice contributes citric acid, which enhances mineral absorption for optimal nutrition. Fresh dill delivers calcium that strengthens bone architecture for skeletal support. This nutrient-dense meal combines quality protein, complex carbohydrates, and fibre-rich vegetables to support stable blood sugar levels and provide sustained energy while delivering essential micronutrients for overall vitality during this transformative life phase.
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.
