Teriyaki Salmon Wrap

Kcal: 560 |
P: 30 |
F: 30 |
C: 47 |
Fiber: 11

Ingredients

Whole wheat wrap 60g (1 large), salmon fillet 100g (3.5 oz, sliced), teriyaki sauce 15ml (1 tbsp), avocado 30g (1/4 medium, sliced), cucumber 50g (1/3 medium, julienned), carrot 30g (1 small, grated), red bell pepper 30g (1/4 medium, thinly sliced), spinach 20g (1 cup, fresh), green onions 10g (2 tbsp, chopped), sesame seeds 5g (1 tsp), rice vinegar 5ml (1 tsp), sesame oil 5ml (1 tsp), ginger 3g (1/2 tsp, grated), garlic 3g (1 clove, minced), salt and pepper to taste

Nutritional info:

Meal Type: lunch
Dietary Suitable for: Pescatarian (includes fish and seafood but excludes other meats)
Cooking Time Minutes: 260
Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Warm the whole wheat wrap until pliable. 2. In a nonstick pan over medium heat, combine 5ml sesame oil, 3g grated ginger and 3g minced garlic; sauté for 30 seconds. Add 100g salmon slices, season with salt and pepper, and cook 2 minutes per side until just opaque. Remove and toss immediately in 15ml teriyaki sauce. 3. In a small bowl, toss 30g avocado with 5ml rice vinegar and a pinch of salt. 4. Lay the wrap flat and layer 20g spinach, 30g grated carrot, 50g cucumber, 30g bell pepper and 10g green onions down its centre. 5. Top with teriyaki salmon, drizzle any remaining sauce, then add avocado, sprinkle 5g sesame seeds and roll up tightly.

Menopause Benefits

This teriyaki salmon wrap delivers omega-3 fatty acids that support heart health and may help reduce hot flashes during menopause. Salmon provides high-quality protein for muscle maintenance and vitamin D for bone strength. Avocado contains healthy monounsaturated fats that support hormone production and brain health. The colourful vegetables (cucumber, carrot, bell pepper, spinach) provide antioxidants that protect cells from oxidative stress while supporting immune function. Spinach delivers magnesium that helps regulate mood and sleep quality. Sesame seeds contain calcium and lignans that may help balance hormones naturally. Ginger offers anti-inflammatory benefits that enhance joint comfort and digestion. The whole wheat wrap provides complex carbohydrates for sustained energy and fibre that supports blood sugar stability, helping moderate mood fluctuations. This nutrient-dense meal supports overall vitality, cognitive function, and skin elasticity during this transformative life phase.

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