Smoked Salmon Cucumber And Dragon Fruit Salad
A refreshing, low-FODMAP lunch featuring savory smoked salmon, crisp cucumbers, and sweet dragon fruit. Balanced with a light vinaigrette, it provides high-quality protein and steady energy without digestive discomfort.
Prep
15 min
Cook
0 min
Total
15 min
Makes
2 servings
Created together. Shared with you.
Made by Lisa + Lila
Lisa 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 HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
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
Comfortably 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
0 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
Make Ahead: You can chop the cucumber and bell pepper up to 24 hours in advance. Keep them in an airtight container lined with a paper towel to absorb excess moisture.
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 5 steps complete
Next: Prepare the produce by washing and dicing…
- 01
Prepare the produce by washing and dicing…
Prepare the produce by washing and dicing the English cucumber and red bell pepper into bite-sized pieces. Slice the fresh dragon fruit into cubes.
Tap card to mark done - 02
Whisk together the olive oil
In a small bowl, whisk together the olive oil, lemon juice, dried dill, salt, and black pepper to form a smooth vinaigrette.
Tap card to mark done - 03
Combine the diced English cucumber
In a large serving bowl, combine the diced English cucumber, red bell pepper, and dragon fruit cubes.
Tap card to mark done - 04
Gently flake or chop the smoked salmon…
Gently flake or chop the smoked salmon and fold it into the salad mixture.
Tap card to mark done - 05
Drizzle the vinaigrette over the salad and…
Drizzle the vinaigrette over the salad and toss gently to combine just before serving.
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.