Smoked Salmon Avocado Toast on Ezekiel Bread
A nourishing open-faced sandwich featuring omega-3 rich smoked salmon, creamy guacamole, and fiber-packed Ezekiel flax seed bread. Perfect for a balanced, hormone-supportive meal.
Prep
5 min
Cook
5 min
Total
10 min
Makes about
1 serving
Created together. Shared with you.
Made by Jenn + Lila
Jenn 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 HealthTrigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Store any leftovers separately to maintain texture.
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 4 steps complete
Next: Toast the slices of Ezekiel flax seed…
- 01
Toast the slices of Ezekiel flax seed…
Toast the slices of Ezekiel flax seed bread until golden and crisp.
Look for: golden and crisp
Tap card to mark done - 02
Spread the guacamole evenly over each slice…
Spread the guacamole evenly over each slice of toasted bread.
Tap card to mark done - 03
Layer the smoked salmon on top of…
Layer the smoked salmon on top of the guacamole.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Optionally
Optionally, garnish with freshly ground black pepper or a squeeze of lemon juice for extra flavor.
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.
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.