Salmon Poke Bowl

Sometimes it's difficult to to stay healthy and have a good balance of daily greens and other vegetables, especially when you're at work, so this is a very easy meal that you can quickly throw together, that has 3 portions of vegetables and a healthy protein source that is full of anti-inflammatory omega 3. Omega 3 from fish contains EPA and DHA fatty acids that are super important for progesterone and oestrogen production, and can help regulate hormonal complaints such as hot flushes and PMS. Omega 3 is also important for optimal functioning of the nervous system and can help moods by regulating neurotransmitters such as serotonin and dopamine. Daily greens are also advised because they contain chlorophyll, calcium and vitamin K, which act as an antioxidant and support bone health, vital for women going through menopause.

Cooking and cooling white rice helps to change the starch molecules into resistant starch, making it low GI, enabling the body to break it down slower, resulting in less blood sugar spikes. This method also increases the available prebiotics for beneficial gut bacteria.

Approximate micronutrient info per serving:

Vitamins:

B1 (Thiamine) - 0.5 / 1.1 mg – 43%
B2 (Riboflavin) - 0.5 / 1.1 mg – 48%
B3 (Niacin) - 11.1 / 14.0 mg – 79%
B5 (Pantothenic Acid) - 2.5 / 5.0 mg – 50%
B6 (Pyridoxine) - 0.9 / 1.3 mg – 67%
B12 (Cobalamin) - 5.5 / 2.4 µg – 228%
Folate - 118.7 / 400.0 µg – 30%
Vitamin A - 1071.8 / 700.0 µg – 153%
Vitamin C - 48.7 / 75.0 mg – 65%
Vitamin D - 244.4 / 600.0 IU – 41%
Vitamin E - 3.6 / 15.0 mg – 24%
Vitamin K - 191.6 / 90.0 µg – 213%

Minerals:
Calcium - 178.8 / 1000.0 mg – 18%
Copper - 0.4 / 0.9 mg – 46%
Iron - 1.7 / 18.0 mg – 9%
Magnesium - 86.1 / 320.0 mg – 27%
Manganese - 1.0 / 1.8 mg – 57%
Phosphorus - 381.3 / 700.0 mg – 54%
Potassium - 1223.4 / 2600.0 mg – 47%
Selenium - 32.1 / 55.0 µg – 58%
Sodium - 644 / 1500.0 mg – 43%
Zinc - 1.8 / 8.0 mg – 23%

% RDA per serving base on an adult female