In part three of our Food series, our resident nutritionist and wellness chef, Fel, has crafted a quick 10-minute meal designed to boost collagen production, combat inflammation, and nourish your muscles, heart, and brain.
The ultimate fast food recipe
In midlife, many of us lead bustling lives, often relegating ourselves to the bottom of the priority list. Quick meals and snacks become the norm, driven by fatigue and time constraints. But fear not! This recipe is the epitome of fast food convenience. Prepare the broth in advance, store it in the fridge or freezer, and enjoy a nourishing meal whenever hunger strikes.
Nourish and support your body through the changes
Salmon is considered one of the most bioavailable sources of protein and collagen, full of essential amino acids crucial for muscle repair and overall well-being. Rich in omega-3 fatty acids, it holds anti-inflammatory properties that can help reduce joint pain and inflammation, common symptoms during perimenopause and menopause. These same fatty acids contribute to heart health by regulating blood pressure and cholesterol levels, while also supporting the brain and cognitive function.
Meanwhile, ginger and garlic are beneficial during all stages of menopause thanks to their anti-inflammatory properties, helping to reduce joint pain and assist in digestion, easing discomfort such as bloating and gas. Additionally, garlic's potent antioxidant content provides further support for heart health.
As we transition from perimenopause to postmenopause, hormonal changes lead to a decline in collagen production. Incorporating a collagen-rich bone broth into your diet regularly can assist to slow down this process. One of my favourite bone broth recipes, featured in Part 2 of the food series, is rich in essential minerals and proteins, and contains an average of 5–15 grammes of collagen per cup, a substantial contribution that, when paired with salmon in this recipe, will provide a real tangible boost to your skin, hair, and nails.
Bone broth with salmon and asian greens
(Serves 2 )
Ingredients
500ml organic chicken bone broth
2 small Atlantic salmon filets
1 tsp grated Ginger
1 tsp grated Garlic
2 spring onion stalks thinly sliced
1 tbsp fresh Coriander leaves
1⁄2 tsp Himalayan salt
1 small bunch bok choy
Method
1. Warm up the bone broth on a low heat
2. Add the grated ginger and garlic
3. Pan Fry (in olive oil) the 2 pieces of salmon then put aside.
4. Once the broth is simmering add the bok choy and fresh herbs and bok choy.
5. Let it simmer for a few minutes.
6. Take the broth off the heat and ladle into a bowl
7. Place the pan fried salmon in the broth.
8. Garnish with extra fresh herbs (if desired) mint, shallot,coriander or chili.
If you're feeling fatigued and need a more substantial meal, simply add some noodles to the broth. Opt for whole-grain or gluten-free varieties like brown rice, quinoa, or buckwheat noodles, which offer more fibre and nutrients than refined wheat options, supporting overall health and digestion.
Fel Dekeghel is a registered nutritionist, wellness chef, and owner of the popular Byron Bay cleanse bar, Fels Kitchen.
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