Hormone-Balancing Quinoa & Salmon Bowl
A nutrient-dense meal rich in omega-3s, fiber, and antioxidants designed to support hormonal balance and reduce inflammation during perimenopause.
Prep
10 min
Cook
15 min
Total
25 min
Makes about
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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 HealthEveryday nourishment
A simple win you can notice for yourself
A clear, satisfying meal can make feeding yourself well feel easier. Notice your energy, fullness and comfort afterward.
Track: energy + comfort
Before you start
Know the plan before you begin
Set your servings, gather everything, then tap ingredients and steps as you go.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat oven to 375°F (190°C).
- 2Cook or warm any pre-cooked grain before assembly
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
Cook along
One clear step at a time
0 of 6 steps complete
Next: Preheat oven to 375°F (190°C)
- 01
Preheat oven to 375°F (190°C)
Preheat oven to 375°F (190°C). Season salmon with salt, pepper, and turmeric powder.
Tap card to mark done - 02
Bake salmon for 15-18 minutes until cooked…
Bake salmon for 15-18 minutes until cooked through.
Look for: cooked through
Tap card to mark done - 03
Meanwhile
Meanwhile, steam broccoli until tender but crisp.
Look for: tender but crisp
Tap card to mark done - 04
Combine cooked quinoa
In a bowl, combine cooked quinoa, steamed broccoli, diced bell pepper, and shredded carrots.
Tap card to mark done - 05
Drizzle olive oil and lemon juice over…
Drizzle olive oil and lemon juice over the quinoa and veggies; toss gently.
Tap card to mark done - 06
Serve the baked salmon on top of…
Serve the baked salmon on top of the quinoa and vegetable mix.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Cooked by the community
Made it? Help the next woman.
Share what worked, what you changed, or the one thing you wish you had known before starting. Practical notes make this recipe better for everyone.
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