Nourish Your Hormones: Baked Salmon with Steamed Veggies (The Ultimate Omega-3 Dinner for Midlife Women)
Navigating perimenopause or menopause? Your body is going through some serious changes—and what you eat matters more than ever. This Baked Salmon with Steamed Veggies recipe is simple, nourishing, and packed with the exact nutrients your body craves during this phase of life.
Let’s break it down:
🐟 Why Salmon is Your Midlife Superfood
Salmon is rich in omega-3 fatty acids, which are essential for midlife wellness. These healthy fats support:
Hormonal balance by reducing inflammation that disrupts endocrine function
Brain health + memory, which can take a hit during perimenopause
Mood regulation, helping to ease anxiety and depression
Heart health, which becomes increasingly important in menopause
Joint support (because who has time for aching knees?)
Bonus: It’s also high in protein, which supports lean muscle mass and keeps you feeling full longer—key for weight management in your 40s and 50s.
🥦 The Best Veggies for Midlife Women
In this recipe, we pair salmon with steamed cruciferous vegetables like broccoli, cauliflower, and asparagus. Here’s why:
🥦 Broccoli + cauliflower: Rich in indole-3-carbinol, which supports estrogen metabolism and detoxification
🌱 Asparagus: Packed with folate, fiber, and antioxidants to support digestion, mood, and hormonal balance
🌈 Bonus fiber: Helps regulate blood sugar and keeps digestion moving smoothly (yes, even that is a hormone issue)
The Recipe: Baked Salmon with Steamed Veggies
Ingredients (Serves 2):
2 wild-caught salmon filets
1 tablespoon olive oil
2 cloves garlic, minced
Juice of ½ lemon
1 teaspoon Dijon mustard (optional)
Salt + pepper to taste
2 cups broccoli florets
1 cup cauliflower florets
1 cup asparagus, trimmed
Optional: chopped fresh herbs (parsley, dill, or basil)
Instructions:
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Whisk together olive oil, garlic, lemon juice, mustard, salt + pepper in a small bowl.
Place salmon filets on the prepared baking sheet and brush with the olive oil mixture.
Bake for 12–15 minutes or until salmon flakes easily with a fork.
While the salmon bakes, steam your veggies for 5–7 minutes until tender but still vibrant and crisp.
Serve the salmon over a bed of veggies and garnish with fresh herbs.
Optional Add-ons:
Add a side of quinoa or brown rice for slow-burning energy
Drizzle veggies with tahini or a spoonful of pesto for extra flavor and healthy fats
Looking for More Hormone-Supportive Meals?
✨ Check out my Happy Hormones Recipe + Meal Plan Bundle—packed with hormone-balancing recipes, simple meal prep tips, and everything you need to feel energized, nourished, and more like YOU again.
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Final Thoughts
Supporting your body through perimenopause and menopause doesn’t have to be overwhelming—or boring. Start with meals that are simple, deeply nourishing, and aligned with what your body actually needs.
💬 Have questions about midlife nutrition or hormone balance? Drop them in the comments—I’d love to help!
📩 Want more support? DM me HAPPY on Instagram and I’ll send you the recipe bundle!
