Smoked Salmon and Avocado Rice Stacks
A savory, elegant stack of rich smoked salmon, creamy avocado, crisp cucumber, and wholesome brown rice. Tossed with a quick sesame-soy drizzle, it delivers rich flavors with zero cooking required.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Amy + Lila
Amy created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Pre-Cooked Rice: Use leftover cold brown rice or a convenient pre-packaged microwaveable brown rice pouch (cooled) to keep this completely no-cook.
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
Cook along
Instructions
0 of 8 steps complete
Next: Combine the pre-cooked
- 01
Combine the pre-cooked
Combine the pre-cooked, chilled brown rice with sesame oil and soy sauce in a small bowl. Stir with a fork to distribute the dressing evenly.
Tap card to mark done - 02
Lightly grease a 1 cup (240ml) dry…
Lightly grease a 1 cup (240ml) dry measuring cup or small ramekin with a tiny drop of sesame oil to prevent sticking.
Tap card to mark done - 03
Press the smoked salmon firmly into the…
Press the smoked salmon firmly into the bottom of the measuring cup, creating an even layer.
Tap card to mark done - 04
Layer the diced avocado directly over the…
Layer the diced avocado directly over the salmon, pressing down gently with the back of a spoon to pack it.
Tap card to mark done - 05
Add the diced cucumber as the next…
Add the diced cucumber as the next layer, pressing to secure it.
Tap card to mark done - 06
Fill the remaining space in the cup…
Fill the remaining space in the cup with the seasoned brown rice, pressing firmly to compact the entire stack.
Tap card to mark done - 07
Place an serving plate upside down over…
Place an serving plate upside down over the top of the cup, then quickly and carefully invert both together. Tap the top of the cup gently and lift it slowly to release the stack onto the plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Garnish with sesame seeds and serve cold…
Garnish with sesame seeds and serve cold immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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