Salmon Over Greens with Lemon Garlic Dressing

Following is a menopause diet recipe that includes the vitamins and minerals necessary to support your body as it goes through the many hormone changes during Menopause.  Learn the benefits of each ingredient and how to prepare this delicious salad that promotes good health and nutrition.

Menopause Diet Recipe:  Salmon Over Greens

4 oz fillet salmon (preferably wild) – a good source of protein and heart-healthy omega 3 fatty acids

arugula or spinach – these leafy greens contain phytonutrients including iron, magnesium, Vits A, K and C (C helps with iron absorption) and yes, even calcium (calcium along with Vit D, magnesium are important for preventing osteoporosis) and they are also a good source of fiber (for regularity)

broccoli steamed – also a good source of calcium

ground flax – a good source of omega 3’s


4 oz poached salmon
1 TBS ground flax
1/2 cup steamed broccoli
1 – 2 loose cups leafy salad greens (mixed greens, spinach and/or arugula)

Lemon Tamari Garlic Dressing:

(makes 2 servings)


1 squeeze of 1/2 lemon
1 TBS low sodium tamari or soy sauce
1 clove crushed garlic
2 TBS olive oil
1 TBS flour or cornstarch


In VitaMix or blender blend lemon, tamari, garlic and flour, slowing drizzle in olive oil and continue to blend at low speed about 5 minutes.(Use 1/2 or less for each serving of the salmon over greens salad)

Make bed of leafy greens, place chopped salmon atop, add steamed broccoli then toss in lemon garlic dressing.

Lauren O’Connor, Registered Dietitian, Nutri-Savvy



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