Here is a comforting and balanced recipe, specially developed by MyMenoChef. This complete dish showcases butternut squash, a source of carbohydrates with a moderate glycemic index (GI), ideal for maintaining stable energy throughout the evening without weighing down digestion.

The combination of fresh salmon and spinach provides a true nutritional shield: Omega-3 fatty acids act as natural anti-inflammatories to relieve joint stiffness, while the calcium in the spinach and sheep's cheese supports bone density. Enhanced with a hint of curry and coconut milk, this smooth and fragrant stuffing adds a touch of healthy exoticism. The addition ofgarlic and onionfurther strengthens the protection of your cardiovascular system, a key pillar of hormonal well-being after 40. A delicious dinner, rich in essential nutrients, to nourish your body and soothe your mind.

Butternut squash stuffed with salmon and spinach

Bones & joints

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Preparation time: 15 minutes Cooking time: 1 hour Total time 1 hour 15 minutes

Difficulty: Beginner Servings: 4 Special regime:

Naturally gluten-free

Cooking method: Traditional

Ingredients

Portions

• 1 large butternut squash
• 450g of fresh salmon (skinless)
• 200g of fresh spinach
• 1 onion
• 1 clove of garlic
• 3 tablespoons of coconut milk
• 1 tsp curry powder
• 100g of cheese (goat, feta, sheep) (cut into small cubes)
• Salt, pepper, Espelette pepper, olive oil

Preparation

1. Preheat the oven to 190°C.
2. Cut the squash in half lengthwise and remove the seeds.
3. Drizzle the inside with a little olive oil and bake for 30 to 40 minutes until the flesh is tender.
4. Meanwhile, sauté the chopped onion and garlic in a pan.
5. Add the spinach.
6. Cut the salmon into cubes, add it and cook for a few minutes.
7. Add the coconut milk, curry, and Espelette pepper. Season with salt and pepper.
8. Add the small cubes of cheese.
9. Score the halved squashes with a knife and fill them with the mixture.
10. Return to the oven for 10 to 15 minutes to finish cooking.

11. Serve hot, on its own or accompanied by a green salad, quinoa or brown rice.

Note

-oriented version Silhouette & Digestion, opt for sheep or goat cheese, which is often easier to digest than cow's milk products at the end of the day.

Keywords: Salmon menopause recipe, hormonal balance menu, butternut benefits menopause, anti-inflammatory diet for women, natural calcium spinach, omega-3 joint dish, low GI menopause dinner.

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