This hearty version of the salmon bowl features brown rice and green peas for added fiber, protein, and a boost of vitamins that support hormonal balance during perimenopause and menopause.

Ingredients (Serves 2)

For the bowl:

• 2 salmon fillets (4-6 oz each)

• 1 cup cooked brown rice

• 1 cup green peas (fresh or frozen)

• 1 cup steamed broccoli florets

• 1/2 cucumber, diced

• 1 cup cherry tomatoes, halved

• 1/4 red onion, thinly sliced

• 2 tbsp crumbled feta cheese (optional)

• 1 tbsp olive oil

For the lemon-herb yogurt dressing:

• 1/4 cup plain Greek yogurt (or dairy-free yogurt)

• 1 tbsp extra virgin olive oil

• 1 tbsp freshly squeezed lemon juice

• 1 tsp lemon zest

• 1 tbsp fresh dill, chopped (or parsley)

• 1 tbsp fresh chives, chopped

• Salt and pepper to taste

Instructions

1. Cook the salmon:

• Preheat the oven to 400°F (200°C).

• Season the salmon with salt, pepper, and a pinch of paprika.

• Bake for 12-15 minutes or until the salmon flakes easily with a fork.

2. Prepare the brown rice:

• Cook brown rice according to package instructions. For extra flavor, use vegetable or chicken broth instead of water.

• Once cooked, fluff with a fork and set aside.

3. Cook the peas:

• If using fresh peas, blanch them in boiling water for 2-3 minutes until bright green and tender, then drain.

• If using frozen peas, heat in a skillet with a splash of water for 2-3 minutes until warmed through.

4. Steam the broccoli:

• Steam the broccoli florets for 4-5 minutes until tender but still bright green.

5. Make the lemon-herb yogurt dressing:

• In a small bowl, whisk together the Greek yogurt, olive oil, lemon juice, and lemon zest.

• Stir in the chopped dill and chives. Season with salt and pepper to taste. Add water if needed to thin the dressing slightly.

6. Assemble the bowl:

• Divide the brown rice between two bowls.

• Arrange the baked salmon, peas, steamed broccoli, cucumber, cherry tomatoes, and red onion around the rice.

• Drizzle with the lemon-herb yogurt dressing and sprinkle with crumbled feta (if using).

• Garnish with additional fresh herbs and serve with lemon wedges.

Nutritional Benefits for Perimenopause and Menopause

• Brown Rice: A whole grain rich in fiber and magnesium, helping to regulate blood sugar and support bone health.

• Green Peas: High in plant-based protein and fiber, they contain phytoestrogens, which may help balance hormones.

• Salmon: Rich in omega-3s and high-quality protein, promoting heart and brain health.

• Greek Yogurt Dressing: Provides calcium and probiotics, which are beneficial for gut and bone health.

• Broccoli: A cruciferous vegetable that supports detoxification and hormone balance.