This healthy Pine Nut crusted Salmon and Lentils recipe is taken from my new book Eat Right, Balance Hormones which helps you uncover the root cause of hormonal imbalances and shows how you can adjust your diet in order to achieve a better balance.
Ingredients
Serves 2
- 1 tbsp Pine nuts
- 1 tbsp Pumpkin seeds
- 1 tsp Basil pesto
- 2 Salmon fillets
- 250g Cooked puy lentils
- 6 cm Piece of cucumber
- 2 Large handfuls Rocket
- 3 tbsp Pomegranate seeds
Dressing
- 2 tbsp Extra virgin olive oil
- Juice and zest of 1 lemon
- Salt and Pepper
Method
- Preheat the oven to 180ºC.
- Chop the pine nuts and pumpkin seeds into a coarse crumb then spread out onto a plate.
- Spread the pesto over the top of the salmon fillets then press into the nut crumb to coat the top.
- Transfer to a baking tray lined with foil and bake for 15 minutes or until cooked through.
- Whisk the dressing ingredients together, seasoning to taste then toss with the rest of the salad ingredients.
- Serve the salmon on top of the salad.
Salmon is an excellent dietary choice for women in perimenopause. It’s a rich source of omega-3 fatty acids, which are crucial for heart health, a key concern as the risk of cardiovascular issues can increase during perimenopause. Omega-3s also have anti-inflammatory properties, potentially helping to alleviate joint pain and stiffness often associated with hormonal changes during this period. Additionally, salmon is a great source of vitamin D and calcium, essential for maintaining bone health and reducing the risk of osteoporosis, a common concern in perimenopause. Its high-quality protein content supports muscle mass maintenance, important as muscle strength can decline with age and hormonal shifts.
