Salmon Quinoa Salad

Did you know that Omega 3’s are super important during menopause?

Why?

1. Heart Health: Menopausal women are at an increased risk of cardiovascular disease. Omega-3s help reduce inflammation, lower triglycerides, and support overall heart health.
2. Bone Health: Menopause often leads to a decrease in bone density. Omega-3s can improve calcium absorption and bone strength, potentially reducing the risk of osteoporosis.
3. Mood and Mental Health: Omega-3s have been linked to improved mood and reduced symptoms of depression and anxiety, which can be particularly beneficial during the hormonal changes of menopause.
4. Cognitive Function: These fatty acids support brain health and cognitive function, which can be affected by the hormonal fluctuations during menopause.
5. Joint Health: Omega-3s have anti-inflammatory properties that can help alleviate joint pain and stiffness, common complaints during menopause.
6. Skin Health: They help maintain skin elasticity and hydration, combating the dryness and thinning that can occur with menopause.

Serves 2

3.2 oz. (90g) quinoa

12 oz. (340g) salmon filets

1 small red onion, sliced

4 tbsp. lemon juice, divided

10.6 oz. (300g) cherry tomatoes, halved

½ cucumber, sliced

2 tbsp. cilantro, to serve

salt & pepper, to taste

What you need to do:

Cook the quinoa according to package directions. Drain and set aside.

Preheat the oven to 375ºF (190ºC). Line a small baking dish with parchment paper.

Place the salmon in the baking dish. Top with the sliced onion and 2 tablespoons of the lemon juice. Cook in the hot oven for 12 minutes, or until the salmon is cooked through.

Meanwhile, add the tomatoes, cucumber, remaining 2 tablespoons of lemon juice and cilantro to the cooked quinoa and mix well. Add salt and pepper to taste and mix again.

To serve, divide the quinoa salad between 2 bowls and top with the salmon.

Enjoy!!

Michelle