Mediterranean Smoked Salmon and Ricotta Toast
Crispy toasted sourdough spread with creamy ricotta cheese and topped with smoked salmon and fresh cucumber. A quick, high-protein breakfast bursting with savory flavor.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Mendy + Lila
Mendy 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 HealthA better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
For meal prep, slice the cucumber ahead of time so assembly takes under 3 minutes in the morning.
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: Place 1 slice of whole-wheat sourdough bread…
- 01
Place 1 slice of whole-wheat sourdough bread…
Place 1 slice of whole-wheat sourdough bread in a toaster and toast to medium-brown, about 2 to 3 minutes.
Allow: 2 to 3 minutes
Tap card to mark done - 02
Spread 0
Spread 0.25 cup of part-skim ricotta cheese evenly over the warm toasted bread.
Tap card to mark done - 03
Layer 2
Layer 2.5 oz of smoked salmon over the ricotta cheese.
Tap card to mark done - 04
Top with 0
Top with 0.25 cup of thinly sliced cucumber.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Drizzle with 0
Drizzle with 0.5 tsp of extra-virgin olive oil and sprinkle with a small pinch of black pepper, then serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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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.