Smoked Salmon Avocado Cucumber Wraps
Rich smoked salmon and creamy avocado wrapped in crisp cucumber slices with fresh dill and olive oil. A refreshing, completely egg-free and dairy-free keto meal packed with protein and healthy omega-3 fats.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Ellie + Lila
Ellie 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 HealthComfortably 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
Everyday 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 7 steps complete
Next: Lay a clean cutting board flat on…
- 01
Lay a clean cutting board flat on…
Lay a clean cutting board flat on your workspace. Using a wide vegetable peeler, shave the cucumber lengthwise into thin, wide ribbons until you reach the soft seedy center. Lay 6 cucumber ribbons side-by-side on the board, overlapping each long edge by about half an inch (1.2cm) to create one continuous green sheet.
Look for: you reach the soft seedy center
Tap card to mark done - 02
Pat the cucumber sheet gently
Pat the cucumber sheet gently with a paper towel to remove surface moisture so the roll stays intact.
Tap card to mark done - 03
Slice the fresh avocado into thin wedges
Slice the fresh avocado into thin wedges. Evenly layer the avocado slices along the lower third of the cucumber sheet, leaving a small border at the bottom edge.
Tap card to mark done - 04
Arrange the smoked salmon slices directly over…
Arrange the smoked salmon slices directly over the avocado layer.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Sprinkle the fresh dill leaves over the…
Sprinkle the fresh dill leaves over the smoked salmon. Drizzle the extra virgin olive oil and fresh lemon juice evenly across the filling.
Tap card to mark done - 06
Starting from the bottom edge closest to…
Starting from the bottom edge closest to you, tightly roll the cucumber sheet upward around the filling into a neat, compact log.
Tap card to mark done - 07
Slice the log crosswise into 4 equal…
Slice the log crosswise into 4 equal bite-sized pinwheels using a sharp chef knife. Transfer immediately to a plate to serve.
Ready when: everything is assembled and ready to enjoy
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.
Free to download