Peri 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.
Ingredients
- 200g fresh sashimi-grade salmon, cubed
- 1 cup cooked brown rice
- ½ avocado, diced
- ¼ cup red cabbage, thinly sliced
- ¼ cup cucumber, thinly sliced
- 3-4 radishes, thinly sliced
- ½ cup seaweed salad
- 1 tablespoon sesame seeds
- 1 tablespoon black sesame seeds
For the marinade
- 2 tablespoons tamari or soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon honey
- 1 teaspoon fresh ginger, grated
Instructions
- Marinate the salmon cubes in the tamari, sesame oil, honey, and ginger for 15-20 minutes.
- Place cooked brown rice in the base of your bowl.
- Arrange the marinated salmon, avocado, red cabbage, cucumber, radishes, and seaweed salad in sections around the bowl.
- Sprinkle with sesame seeds and black sesame seeds.
- Drizzle any remaining marinade over the bowl.
Perimenopause Benefits
Brown rice: Contains more fibre than white rice, helping to stabilise blood sugar levels which can reduce mood swings and fatigue. The magnesium in brown rice supports bone health and may help with sleep disturbances common during perimenopause.
Salmon: Rich in omega-3 fatty acids which help reduce inflammation and hot flushes. The vitamin D in salmon supports bone health during a time when bone density may decrease due to changing oestrogen levels.
Avocado: Contains healthy fats that support hormone production and help your body absorb fat-soluble vitamins. The B6 in avocados helps regulate mood swings common during perimenopause.
Seaweed: Excellent source of iodine which supports thyroid function which is often affected during perimenopause. Also contains calcium for bone health.
Red cabbage: Provides phytoestrogens that can help balance hormones naturally. The fibre supports digestive health, which can become irregular during perimenopause.
Cucumber and radishes: High water content helps with hydration, potentially reducing dry skin and vaginal dryness. Their cooling properties may help with hot flushes.
Sesame seeds: Rich in calcium, zinc, and phytoestrogens to support bone health and hormone balance. The lignans in sesame seeds may help regulate oestrogen levels.
Enjoy this nutrient-dense bowl as a balanced lunch or dinner option to support your body during peri!
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Disclaimer: The information on Perimenopause Health is for general informational purposes only and not medical advice. I am not a healthcare professional. Always consult your doctor before making any changes to your health routine or treatment plan. Any reliance on this information is at your own risk. In accordance with Australian guidelines, this content should not replace professional medical consultation or treatment.
