Healthy Recipes for Menopause

Roasted Salmon with Lentils and Marinated Fennel

Chef Katie Mist’s Roasted Salmon with Lentils and Marinated Fennel is a vibrant, deeply satisfying dish that brings together clean flavors and thoughtful technique. Roasted salmon is finished simply with extra virgin olive oil, salt, and pepper, allowing its natural richness to shine. Beneath it, tender black lentils are simmered with onion, carrot, and garlic until savory and grounding, then folded with fresh spinach for a soft, earthy balance. The dish is brightened with shaved fennel tossed in red wine vinaigrette and showered with fresh dill, mint, and parsley, adding lift, texture, and an herbal freshness that ties everything together. What makes this dish especially powerful is its reliance on whole, nutrient-dense ingredients that work in harmony. Salmon provides high-quality protein and omega-3 fatty acids that support heart health, brain function, and help calm inflammation. Lentils deliver plant-based protein, iron, and fiber to support stable energy and blood sugar, while vegetables like fennel, carrots, spinach, and onion bring antioxidants, minerals, and gut-supportive compounds. Extra virgin olive oil contributes healthy fats that aid nutrient absorption and support metabolic and cardiovascular health. During perimenopause and menopause, when inflammation, muscle loss, insulin resistance, and cardiovascular risk can increase, meals like this matter. This dish is naturally balanced, satisfying without being heavy, and designed to nourish hormones, support bone and muscle health, and promote digestive ease. It’s a reminder that wellness doesn’t require restriction or complexity, just intentional, real ingredients prepared with care. This is food that supports longevity, energy, and confidence at every stage of life.