Roasted Sunflower Seed And Kale Salad
A crunchy, nutrient-dense salad featuring toasted sunflower seeds, massaged kale, and a zesty lemon dressing. This simple dish is packed with vitamin E and magnesium to fits easily into a nourishing week.
Prep
5 min
Cook
10 min
Total
15 min
Makes about
1 serving
Created together. Shared with you.
Made by Holly + Lila
Holly 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 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
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
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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
You can toast a larger batch of sunflower seeds and store them in an airtight container for up to two weeks to use as a quick snack or topper.
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: Toast the sunflower seed until golden and…
- 01
Toast the sunflower seed until golden and…
In a small dry skillet over medium heat, toast the sunflower seed until golden and fragrant, about 3-5 minutes. Set aside to cool.
Look for: golden and fragrant
Tap card to mark done - 02
Combine the kale with a small amount…
In a large bowl, combine the kale with a small amount of olive oil and a pinch of salt. Massage the leaves with your hands for 2-3 minutes until they become soft and dark green.
Look for: they become soft and dark green
Tap card to mark done - 03
Whisk together the lemon juice
In a small jar, whisk together the lemon juice, remaining olive oil, and garlic to create the dressing.
Tap card to mark done - 04
Add the toasted sunflower seed and dried…
Add the toasted sunflower seed and dried cranberry to the kale.
Tap card to mark done - 05
Pour the dressing over the salad and…
Pour the dressing over the salad and toss well to combine.
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.