Salmon in a Pistachio & Almond Crust, Black Rice and Broccoli

During perimenopause, hormonal fluctuations can disrupt your sleep. This dish was designed as an end-of-day ritual: the combination of pistachios (a natural source of melatonin) and almonds (rich in magnesium) helps soothe your nervous system.

Salmon with, a cornerstone of an anti-inflammatory diet, provides the Omega-3 fatty acids essential for joint flexibility. To complete this nutritional profile, we've chosen black rice, its low glycemic index, and broccoli, a champion of plant-based calcium. If you wish, you can add braised romaine lettuce, a natural secret of herbalists, which contains lactucarium to promote restful sleep. A complete, flavorful, and protective dinner to help you navigate menopause with ease.

Preparation time: 10 minutes

Cooking time 35 minutes

Total time 45 minutes

Cooking method: Ninja Foodi, Traditional

Difficulty: Beginner

Servings: 4

Special diet: naturally gluten-free

Ingredients

4 fillets salmon (Omega-3)
40g of unsalted pistachios & 40g of crushed almonds
1 tsp of acacia honey (for the moderate GI glaze)
240g of black rice (fiber & slimming)
1 broccoli, cut into pieces
2 hearts of lettuce cut in half (optional) (sucrine lettuce)
Salt and pepper to taste
1 pinch of turmeric and black pepper (for joints)
1 drizzle of olive, walnut or sesame oil (for seasoning).

Preparation

1
Wash the rice thoroughly and cook it according to the package instructions, usually around 30 minutes. (In the Ninja Foodi method, the cooking time is 12 minutes, on HI, delayed setting). Meanwhile, steam the broccoli for 8 to 10 minutes. It should be cooked "al dente" to remain crisp and retain its vitamins.
2
The Crust: Roughly chop the pistachios and almonds. Brush the salmon with a little honey, turmeric, and black pepper, then press the almond and pistachio mixture over the top. Bake at 180°C (350°F) for 12 to 15 minutes.
3
If you wish to add the baby gem lettuce, cut it in half. In a pan with a drizzle of olive oil, brown it cut-side down for 3 minutes. The cooked lettuce releases its soothing properties.
4
Season the vegetables and rice with salt, pepper and a drizzle of oil.
5
Serve the salmon on a bed of black rice, surrounded by broccoli and braised lettuce.

Keywords: Menopause sleep recipe, salmon omega-3 joints, benefits of pistachios and melatonin, low glycemic index dinner for menopause, magnesium almonds, vegetables for sleep.