Smoked Salmon and Smashed Avocado Toast
A nourishing breakfast featuring omega-rich smoked salmon and creamy avocado. Served over crispy sourdough with fresh dill for a delicious, brain-boosting start to your day.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthLow energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Brain fog
Add the missing context
Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Mood changes
Watch the whole day
Mood can overlap with sleep, stress and cycle changes. Food and supplements are not substitutes for support when symptoms persist.
Track: mood + sleep + cycle
Before you start
Your 10-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
One clear step at a time
0 of 4 steps complete
Next: Toast the sourdough slices until golden and…
- 01
Toast the sourdough slices until golden and…
Toast the sourdough slices until golden and crisp.
Tap card to mark done - 02
Scoop the avocado directly onto the warm…
Scoop the avocado directly onto the warm toast. Use a fork to mash it into an even layer, then sprinkle lightly with a pinch of coarse sea salt and cracked black pepper.
Tap card to mark done - 03
Drape the smoked salmon generously over the…
Drape the smoked salmon generously over the mashed avocado.
Tap card to mark done - 04
Tear the fresh dill sprigs and scatter…
Tear the fresh dill sprigs and scatter them over the top. Finish with a very light drizzle of extra virgin olive oil if desired.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Wild-caught sockeye or king salmon typically…
Wild-caught sockeye or king salmon typically has a firmer texture and higher omega-3 content than farmed Atlantic salmon, making it a wonderful choice for brain health.
Mashing the avocado directly on the…
Mashing the avocado directly on the warm toast rather than in a separate bowl saves time and makes cleanup effortless.
Sourdough is naturally fermented
Sourdough is naturally fermented, which means its carbohydrates are absorbed more slowly, but making sure the slices aren't cut too thick will help keep the carb-to-protein ratio balanced.
Your symptoms change. Your plan should too.
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