Salmon Poke Bowl

I'm addicted to Poke Bowls so I wanted to make one that combines hormone-balancing ingredients specifically selected to ease perimenopause symptoms. Each component works to support your changing body while delivering a delicious, satisfying meal.

• 7 oz (200g) fresh sashimi-grade salmon, cubed

• 1 cup (180g) cooked brown rice

• ½ avocado (about 75g), diced

• ¼ cup (25g) red cabbage, thinly sliced

• ¼ cup (30g) cucumber, thinly sliced

• 3-4 radishes (about 30g), thinly sliced

• ½ cup (50g) seaweed salad

• 1 tablespoon (15g) sesame seeds

• 1 tablespoon (15g) black sesame seeds

• 2 tablespoons (30ml) tamari or soy sauce

• 1 tablespoon (15ml) sesame oil

• 1 teaspoon (5ml) honey

• 1 teaspoon (5g) fresh ginger, grated

1. In a small bowl, combine the tamari (or soy sauce), sesame oil, honey, and grated ginger to create your marinade.

2. Add the cubed salmon to the marinade, gently toss to coat evenly, and let it marinate for 15-20 minutes in the refrigerator.

3. Meanwhile, place the cooked brown rice in the base of your serving bowl, spreading it evenly to create a foundation.

4. Arrange the marinated salmon, diced avocado, sliced red cabbage, cucumber, radishes, and seaweed salad in separate sections around the bowl, creating a colorful display.

5. Sprinkle both white and black sesame seeds across the entire bowl.

6. Drizzle any remaining marinade over the top for extra flavor.

7. Serve immediately, mixing the ingredients together just before eating to enjoy all the flavors and textures combined.

8. For optimal hormone support, enjoy this bowl within 30 minutes of preparation to preserve the nutrients that may help manage perimenopause symptoms.

• Salmon: Rich in omega-3 fatty acids that may help reduce inflammation and support brain function during hormonal fluctuations; contains vitamin D that supports bone health when estrogen levels decline

• Brown rice: Complex carbohydrates that help stabilize blood sugar to potentially reduce mood swings; contains magnesium that supports sleep quality when night sweats disrupt rest

• Avocado: Healthy monounsaturated fats that may support hormone production; contains vitamin E that supports skin health during estrogen decline

• Seaweed: Natural source of iodine that supports thyroid function when metabolic changes occur; provides minerals that may help with energy levels

• Red cabbage: Contains glucosinolates that support liver detoxification of changing hormones; provides antioxidants that may help reduce oxidative stress

• Cucumber & radishes: High water content for hydration when hot flashes increase fluid needs; contain silica that supports connective tissue health

• Sesame seeds: Provide calcium and zinc that support bone health when risk of bone density loss increases; contain lignans that may help modulate estrogen activity

• Calories: 685

• Protein: 34g

• Carbohydrates: 58g (5g fiber, 8g sugar)

• Fat: 38g (6g saturated, 20g monounsaturated, 12g polyunsaturated)

• Omega-3 fatty acids: 2.8g

• Calcium: 20% DV

• Iron: 15% DV

• Magnesium: 22% DV

• Vitamin D: 90% DV

• Vitamin E: 25% DV

• Vitamin B6: 30% DV

This nutrient-dense bowl provides a balanced macronutrient profile to support hormonal balance, energy levels, and overall wellbeing during perimenopause.

My perimenopause cookbook offers a comprehensive symptom management approach through targeted recipes. Breakfast features fiber-rich overnight oats for sustained fullness, dinner provides anti-inflammatory Mediterranean dishes for joint comfort, while lunch options stabilize blood sugar for consistent energy. Brain-nourishing ingredients combat cognitive fog throughout. The mocktail collection includes a cooling Cucumber Mint Sparkler for hot flash relief and the antioxidant-rich Blood Orange Hibiscus Fizz for inflammation support. Each recipe doubles as both delicious meal and functional therapy - turning your kitchen into a place where perimenopause symptoms meet their match in flavor and strategic nutrition.

Start Now With My Cookbook

Disclaimer: This information is for general educational purposes only, not medical advice. Always consult a qualified medical provider before changing any health regimen. Medical practices vary globally. Information presented here should not replace professional medical consultation or treatment. Any reliance on this content is at your own risk.

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