If your body has been asking for something nourishing, this is it. Flaky salmon, creamy avocado, edamame and a sesame miso dressing that ties it all together — this bowl is the kind of meal that feels good while you're eating it and even better after. Every ingredient was chosen with your hormones in mind, but honestly you'd make it just because it's delicious.
Serves 2 · Ready in 25 minutes
Ingredients
For the salad
- 2 salmon fillets
- 1 cup frozen edamame, shelled
- 2 cups mixed greens
- ½ cucumber, thinly sliced
- 1 avocado, sliced
- ½ cup cooked brown rice or quinoa
- 2 tbsp sesame seeds, toasted
For the sesame miso dressing
- 2 tbsp white miso paste
- 1 tbsp tamari or soy sauce
- 1 tbsp rice wine vinegar
- 1 tsp sesame oil
- 1 tsp fresh ginger, grated
- 1 tsp honey
Method
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Whisk together the miso paste, tamari, rice wine vinegar, sesame oil, ginger and honey until smooth. Taste and adjust — add a little more vinegar if you want it sharper, more honey if you prefer it sweeter. Set aside.
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Heat a non-stick pan over medium heat with a light drizzle of oil. Cook the salmon fillets for 4 to 5 minutes each side until cooked through. Remove from the heat and rest for 2 minutes, then flake into chunks with a fork.
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Defrost the edamame by placing in a bowl of boiling water for 3 minutes. Drain well.
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Build your bowls: start with a base of mixed greens and brown rice or quinoa, then add the edamame, cucumber and avocado.
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Top with the flaked salmon and drizzle generously with the sesame miso dressing.
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Scatter toasted sesame seeds over the top and serve warm.
Tips
- Make a double batch of the dressing and keep it in the fridge for up to a week — it works beautifully on roasted vegetables, noodles and grain bowls.
- Swap salmon for ocean trout if you prefer a milder flavour.
- To meal prep, keep the dressing separate and assemble just before eating to keep the greens fresh.
- For extra crunch, add a small handful of edamame on top after dressing.
Why this recipe supports hormonal balance
- Salmon is one of the richest dietary sources of omega-3 fatty acids, which are essential for hormone production and help reduce the inflammation that can worsen hormonal symptoms.
- Edamame contains natural phytoestrogens that may help support oestrogen balance, particularly during perimenopause.
- Miso is a fermented food that supports beneficial gut bacteria — and a healthy gut plays a direct role in how your body metabolises and clears excess oestrogen.
- Avocado provides the healthy monounsaturated fats your body needs as the raw material to produce oestrogen and progesterone.
