This recipe can help with menopause symptoms

This recipe can help with menopause symptoms

If you are looking for foods to help with menopause symptoms then this healthy salmon sushi bowl recipe is a great one to try.

It is from our Zing Wellbeing health program and we think you will LOVE it.

Here are just some of the health benefits from this salmon sushi recipe and why it can help with menopause symptoms. 

This recipe can help with menopause symptoms

1. Salmon (Rich in Omega-3 Fatty Acids)

  • Benefits: Salmon is a powerhouse of omega-3 fatty acids, which have anti-inflammatory properties and help regulate hormonal imbalances often experienced during menopause. Omega-3s are also beneficial for brain health, reducing the risk of brain fog and boosting mood.
  • Bone Health: Salmon is a good source of vitamin D, which aids calcium absorption, essential for maintaining bone density and reducing the risk of osteoporosis—a common concern for women in menopause.

2. Brown Rice (High in Fibre)

  • Benefits: Brown rice is a whole grain, packed with fibre that supports digestive health and balances blood sugar levels. During menopause, women can experience fluctuating blood sugar levels, so incorporating complex carbohydrates like brown rice helps in maintaining steady energy.
  • Gut Health: A fibre-rich diet is important for gut health, which in turn influences hormonal health and reduces symptoms such as bloating and sluggish digestion.

3. Avocado (Rich in Healthy Fats)

  • Benefits: Avocado provides monounsaturated fats, which support heart health. Heart disease risk increases after menopause due to lower estrogen levels, and healthy fats help in maintaining optimal cardiovascular health.
  • Hormonal Support: Avocados are rich in B vitamins, which play a role in managing stress and balancing hormones, making it easier to navigate mood swings or irritability during menopause.

4. Edamame (High in Plant-based Protein and Phytoestrogens)

  • Benefits: Edamame contains phytoestrogens, compounds that mimic estrogen in the body and may help alleviate symptoms of hormonal decline during menopause. It’s also an excellent source of protein, vital for muscle mass retention, which declines with age.
  • Bone Health: Edamame provides calcium and magnesium, essential minerals for bone strength and density during menopause.

5. Purple Cabbage and Carrot (Rich in Antioxidants)

  • Benefits: These vibrant vegetables are rich in antioxidants, which help to fight oxidative stress that increases with age. Antioxidants also support skin health by protecting against collagen loss, which can accelerate during menopause.
  • Fibre: Both cabbage and carrots contribute to the overall fibre content, further supporting digestive health and hormonal balance.

6. Ginger and Garlic (Anti-inflammatory and Immune-boosting)

  • Benefits: Ginger and garlic are well-known for their anti-inflammatory properties. Chronic inflammation is a common issue during menopause, contributing to joint pain and fatigue. Ginger can help with digestive issues and is a natural way to reduce nausea or stomach discomfort.
  • Immune Health: Garlic boosts immune function, which can be especially important during periods of stress or hormonal changes.

7. Nori and Sesame Seeds (Mineral-rich for Bone and Skin Health)

  • Benefits: Nori (seaweed) is a rich source of iodine, which supports thyroid health, a key factor in regulating metabolism and energy levels, often disrupted during menopause.
  • Sesame seeds provide calcium and magnesium, critical for bone health and reducing symptoms like muscle cramps or fatigue.

8. Tamari (Low Sodium Alternative for Gut Health)

  • Benefits: Tamari is a gluten-free soy sauce that offers a lower sodium content, which is beneficial for reducing water retention and bloating that women often experience during menopause. Reducing high-sodium foods helps with heart health as well.

Overall Benefits for Menopause and Perimenopause:

  • Hormone Support: With ingredients like salmon and edamame, this recipe helps manage the decline in estrogen levels, while phytoestrogens from edamame offer natural hormone balancing effects.
  • Heart Health: The combination of healthy fats, fibre, and omega-3s helps to reduce the risk of cardiovascular issues that become more prominent during menopause.
  • Bone Health: Nutrients like calcium, vitamin D, and magnesium work together to support bone density and reduce the risk of osteoporosis.
  • Cognitive Function: Omega-3s from salmon and antioxidants from vegetables can help combat symptoms like brain fog and promote mental clarity.

This recipe provides a delicious and balanced meal that addresses key health concerns during menopause and perimenopause, from hormonal balance to bone and brain health.

Salmon sushi bowl

Serves 6

INGREDIENTS
• 3 tsp honey
• 1 garlic clove, crushed
• 2cm piece ginger, peeled, grated
• 2 tablespoon Tamari
• 1 tablespoon sesame oil
• 500g salmon skinless fillets, cut into 3cm cubes
• 1 cup brown rice
• 1 Lebanese cucumber
• 1 carrot, cut into matchsticks
• 1 avocado, sliced
• 2 spring onions, thinly sliced
• 1/4 purple cabbage, shredded
• 1 nori sheet, finely shredded
• 1 tablespoon sesame seeds, toasted
• 200g frozen Edamame beans, defrosted

METHOD

  1. Combine tamari, honey, garlic, ginger and half the oil in a large bowl. Add salmon to marinade, turning to coat.
  2. Meanwhile add the rice to a pot over medium high heat and add 2 cups of water. Bring to a boil and then reduce to a simmer. Cook until rice is soft and fluffy.
  3. Over medium-high heat, place a large frying pan. Add salmon. Cook, turning, for 3 to 4 minutes, or until just cooked through.
  4. Heat the edamame through in the microwave for 1 minute until warm.
  5. Divide rice amongst bowls, place cabbage, cucumber, carrot, avocado and edamame on top. Top with cooked salmon.
  6. Sprinkle with nori and sesame seeds. Add chilli flakes as desired.


Benefits
Edamame is rich in folate, crucial for cell function, Vitamin C and flavonoids,
which help combat oxidative stress and inflammation.

Purple cabbage and carrots provide antioxidants like Vitamin C and beta-carotene, supporting immune function and vision. While Nori is rich in Iodine supporting thyroid function and contributing to hormone balance.

CALORIES + MACRO NUTRIENTS PER SERVE

FAT 21.7g
CAL 432
PROTEIN 25.3g
FIBRE 5g
CARBS 31.2g

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