Salmon & Edamame Power Bowl

Why choose between animal and plant protein when you can have both? This power bowl brings together the best of both worlds: wild-caught salmon delivers complete, highly bioavailable protein and omega-3s, while edamame adds plant protein, fiber, and phytoestrogens that may help manage menopause symptoms.

With 42g of protein and a perfect balance of nutrients, this is what optimal protein eating looks like for women over 40.

Why This Combination Is Perfect for Menopause

This bowl isn't random - every ingredient was chosen to support your health during the menopausal transition:

• Wild-Caught Salmon: DIAAS score of 100%, omega-3s for inflammation and hormone production, vitamin D for bone health
• Edamame: Complete plant protein with all essential amino acids, isoflavones (phytoestrogens) that may reduce hot flashes
• Brown Rice: Complex carbs for sustained energy, B vitamins for hormone metabolism
• Avocado: Healthy fats for hormone synthesis, potassium for heart health
• Sesame Seeds: Calcium and healthy fats, lignans for hormone balance

Ingredients

For the Bowl:

• 2 wild-caught salmon fillets (5 oz each)
• 1 cup brown rice, uncooked
• 1.5 cups shelled edamame (fresh or frozen)
• 1 avocado, sliced
• 1 cup shredded purple cabbage
• 1 cucumber, sliced into half-moons
• 2 green onions, sliced
• 2 tablespoons sesame seeds
• 1 tablespoon sesame oil
• Salt and pepper to taste

For the Miso-Ginger Glaze:

• 2 tablespoons white miso paste
• 1 tablespoon maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon fresh ginger, grated
• 1 teaspoon sesame oil
• 1 clove garlic, minced

For the Drizzle:

• 2 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• Sriracha to taste (optional)

Instructions

1. Cook the rice: Rinse brown rice and combine with 2 cups water in a pot. Bring to a boil, reduce heat to low, cover, and simmer 40-45 minutes (or use quick-cooking brown rice for 15 minutes). Fluff with a fork.
2. Make the miso-ginger glaze: In a small bowl, whisk together miso paste, maple syrup, rice vinegar, grated ginger, sesame oil, and garlic until smooth. Set aside.
3. Cook the salmon: Pat salmon dry and season with salt and pepper. Heat 1 tablespoon sesame oil in a skillet over medium-high heat. Place salmon skin-side down, cook 4 minutes. Flip, brush generously with miso-ginger glaze, and cook another 3-4 minutes until salmon flakes easily.
4. Prepare the edamame: If using frozen edamame, steam or microwave according to package directions. Season lightly with salt.
5. Make the drizzle: Whisk together soy sauce, rice vinegar, sesame oil, and sriracha if using.
6. Assemble the bowls: Divide brown rice between two bowls. Arrange salmon fillet, edamame, sliced avocado, purple cabbage, and cucumber in sections over rice.
7. Finish and serve: Drizzle with soy-sesame sauce, sprinkle with green onions and sesame seeds. Serve immediately.

Chef's Tips

Quick Version: Use microwave brown rice pouches and canned salmon for a 10-minute meal that still delivers 40g+ protein.

Meal Prep: Cook rice and prep vegetables ahead. Cook salmon fresh for best texture, or gently reheat pre-cooked salmon.

Make It Plant-Based: Replace salmon with extra-firm tofu marinated in the miso-ginger glaze and pan-fried until crispy. Still delivers 30g+ protein.

Boost It: Add 1 scoop unflavored Genepro to the drizzle sauce for an extra 30g protein (total 72g per serving!).

The Science: Combining Animal + Plant Proteins

This recipe demonstrates optimal protein strategy for women over 40:

Best of Both Worlds: Salmon provides complete, highly bioavailable protein (DIAAS 100%) that your body can use immediately for muscle synthesis. Edamame adds plant protein with the bonus of isoflavones - compounds that act as weak phytoestrogens and may help manage menopause symptoms.

The Edamame Advantage: Unlike most plant proteins, soy (including edamame) is a complete protein with a DIAAS score of 90-100%. Plus, research suggests the isoflavones in soy may help reduce hot flash frequency and severity. One cup of edamame delivers about 17g of protein.

Omega-3 Synergy: The omega-3 fatty acids in salmon are anti-inflammatory and support hormone production. Studies show regular fish consumption is associated with delayed menopause onset and reduced menopause symptoms.

Blood Sugar Balance: The combination of protein, healthy fats, and fiber in this bowl provides steady energy without the blood sugar spikes that can worsen hot flashes and energy crashes.

This bowl is proof that eating for menopause doesn't mean boring or restrictive - it means strategic, delicious, and satisfying.

Sources:
1. Rutherfurd, S.M., et al. (2024). Protein quality assessment using DIAAS methodology. Nutrients.
2. Association Between Fish Consumption and Menopause (January 2025). MDPI.
3. Chen, M.N., et al. (2023). Isoflavones and hot flash reduction in menopausal women. Menopause.