Dinner: Grilled Salmon & Roasted Veggies

For an omega-3 boost, this grilled salmon with roasted sweet potatoes and chickpeas is packed with heart-healthy fats and vibrant, nutrient-rich veggies. A simple, comforting meal that’s both delicious and nourishing.

 

Ingredients (Serves approximately 2)

For the Grilled Salmon:

• 2 salmon fillets (about 6 oz each, skin-on or skinless)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice (freshly squeezed)
• 2 garlic cloves, minced
• 1 teaspoon dried oregano (or fresh if available)
• 1/2 teaspoon paprika (optional for extra flavour)
• Salt and pepper, to taste

For the Roasted Vegetables:

• 1 large sweet potato, cubed
• 1/2 cup cooked chickpeas
• 2 carrots, peeled and sliced
• 1 cup broccoli florets
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, sliced
• 2 tablespoons olive oil
• 1 teaspoon dried rosemary (or thyme)
• 1/2 teaspoon garlic powder (optional)
• Salt and pepper, to taste

 

Instructions:

Step 1: Prepare the Marinade for Salmon

1. Mix the marinade: In a small bowl, combine 1 tablespoon of olive oil, 1 tablespoon of lemon juice, minced garlic, dried oregano, paprika, salt, and pepper.
2. Marinate the salmon: Rub the marinade all over the salmon fillets. Let them marinate for at least 15 minutes. You can also marinate them for up to an hour in the refrigerator if you have time.

Step 2: Prepare the Vegetables

1. Preheat the oven: Preheat your oven to 425°F (220°C).
2. Prepare the vegetables: Place the cubed sweet potato, chickpeas, sliced carrots, broccoli florets, cherry tomatoes, and red bell pepper on a baking sheet.
3. Season and coat: Drizzle the vegetables with 1 tablespoon of olive oil. Sprinkle with dried rosemary, garlic powder (if using), salt, and pepper. Toss the vegetables to ensure they are evenly coated.
4. Roast the vegetables: Spread the vegetables in a single layer on the baking sheet. Roast in the preheated oven for 25-30 minutes, or until they are tender and slightly caramelised, tossing halfway through for even cooking.

Step 3: Grill the Salmon

1. Preheat the grill: Preheat your grill to medium-high heat (around 400°F or 200°C).
2. Grill the salmon: Place the salmon fillets on the grill, skin-side down if it has skin. Grill for about 4-5 minutes per side, or until the salmon is cooked through and flakes easily with a fork. Cooking time may vary depending on the thickness of the fillets.

Step 4: Serve

1. Assemble and Serve: Once the salmon is grilled and the vegetables are roasted, put them together on a plate.
2. Optional garnish: You can add a lemon wedge for an extra splash of citrus or sprinkle some fresh herbs like parsley or dill over the salmon for added flavour.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Salmon:

• Omega-3 Fatty Acids: Reduces inflammation, supports heart health, and alleviates menopausal symptoms like mood swings and joint pain.
• Vitamin D: Crucial for bone health, especially during menopause when oestrogen levels drop.
• Protein: Helps maintain muscle mass and supports metabolism, which can slow down during menopause.

2. Sweet Potatoes:

• Beta-Carotene (Vitamin A): Supports skin health and vision, provides antioxidant protection.
• Fibre: Stabilises blood sugar levels and promotes digestive health.
• Vitamin C: Supports collagen production, aiding skin elasticity and healing.

3. Carrots:

• Beta-Carotene: Supports skin health and provides antioxidants.
• Fibre: Promotes good digestion and maintains healthy cholesterol levels.

4. Broccoli:

• Calcium and Vitamin K: Essential for maintaining bone health and reducing the risk of osteoporosis.
• Vitamin C: Acts as an antioxidant, boosts the immune system, and supports skin health.
• Indole-3-Carbinol: Helps balance oestrogen levels by promoting oestrogen metabolism in the liver.

5. Cherry Tomatoes:

• Lycopene: An antioxidant that helps reduce inflammation and supports heart health.
• Vitamin C: Boosts the immune system and supports skin health.

6. Red Bell Pepper:

• Vitamin C: High in vitamin C, which boosts the immune system and supports skin health.
• Fibre: Aids digestion and supports overall gut health.

7. Chickpeas :

• Protein & Fiber: Help balance blood sugar levels and provide sustained energy.
• Phytoestrogens: May help reduce menopausal symptoms like hot flushes.

8. Olive Oil:

• Healthy Fats: Rich in monounsaturated fats, supporting hormone production and reducing inflammation.
• Vitamin E: Maintains skin health, preventing dryness and promoting hydration.

 

Summary:

This Grilled Salmon & Roasted Vegetables meal is a powerhouse of nutrients that can help alleviate menopause symptoms, including hot flushes, joint pain, and mood swings. With omega-3 fatty acids, vitamins D and B6, and calcium, this meal supports heart and bone health, reduces inflammation, and improves skin elasticity. It's a balanced meal that also promotes digestive health and hormone regulation, making it ideal for women going through perimenopause and menopause. Passion Fruit & Peach Umri^® adds a refreshing, fruity complement to this balanced meal.