Recipe 9: Mediterranean Salmon and Lentil Power Bowl

Lifestyle |
Recipes |
5 min read

Written By

Mallory Junggren

Published

March 31, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

If you’re looking for a way to better support your hormones through nutrition, incorporating elements from the menopause-friendly Mediterranean diet may be one of the most evidence-backed places to start.

Rich in whole foods, healthy fats, and free radical fighting antioxidants, this way of eating has consistently been recommended for women traversing menopause because it can help to support better metabolic health and reduced inflammation throughout the body — two things that can potentially exacerbate symptoms during this transitional time.^1,2

Today, we’re turning those principles into something tangible: a delicious and functional Mediterranean salmon and lentil power bowl.

Why the Mediterranean Diet Matters for Hormones

Menopause is marked by extremely volatile then declining hormone levels (primarily of estrogen and progesterone), which can influence everything from your mood and metabolism to your bone density and cardiovascular health.³ Diet and nutrition can play a central role in how you experience these changes.⁴

Additionally, research has shown that incorporating aspects of a Mediterranean-style diet into your routine can be associated with lower severity of menopausal symptoms, improved emotional well-being, and better long-term health.^5,6

This is largely due to its emphasis on:⁷

Anti-inflammatory foods
Antioxidant-rich produce
Fiber
Healthy fats

Green Lentils Can Support Energy and Blood Sugar

This recipe starts with green lentils. These complex carbohydrates are rich in fiber and plant-based protein, which is helpful for stabilizing blood sugar and prevent the afternoon energy crashes and junk food cravings.⁸

Antioxidant Rich Pomegranate Seeds + Red Onion Provide Protection

Next, we layer in two ingredients known to be high in antioxidants.

Pomegranate seeds are packed with polyphenols that help combat oxidative stress—a process that contributes to aging and inflammation.⁹
Red onion adds quercetin, a flavonoid known for its anti-inflammatory effects.¹⁰

Oxidative stress and inflammation are key drivers of many menopausal symptoms, and incorporating more antioxidant-rich foods into your diet may help counteract these processes.¹¹

Why We Incorporate Healthy Fats

We finish the base of this recipe with a simple dressing of extra virgin olive oil and curry powder. Olive oil is a cornerstone of the traditional Mediterranean diet and has been linked to reduced symptoms in menopausal women.¹²

Incorporating healthy fats like extra virgin olive oil into your diet is essential for the absorption of fat-soluble nutrients. Spices like curry add additional anti-inflammatory compounds that support overall metabolic health.^{13, 14}

A Healthy Serving of Protein, Omega-3s for Symptom Support

Finally, we top off the bowl with a healthy filet of seared salmon. Fatty fish, like salmon, are known to be rich in omega-3 fatty acids and high-quality protein, two nutrients that are important during menopause. Protein helps maintain muscle mass, which naturally declines with age, while omega-3s may help to support reduced inflammation, as well as joint health.¹⁵

Supporting Self-Care Through Nutrition

At the end of the day, this isn’t just a salad. It’s a strategic combination of nutrients designed to support your body through significant hormonal shifts, like the menopause transition.

The Mediterranean diet approach reminds us that food can be much more than fuel—it’s a collection of important nutrients that support critical body functions that can help us feel our best.

For a quick instructional video on how to put this recipe together, check out the below clip!

Ingredients:

Mediterranean Salmon and Lentil Power Bowl

Yields: 4 servings

Prep time: 20 minutes

Cook time: 25 minutes

Lentil Salad Base Ingredients:

2 cups Green Lentils, dried

6-8 cups Water

1 Honeycrisp Apple, diced

1 Red Bell Pepper, chopped

1/4 cup Red Onion, finely chopped

1/3 cup Pomegranate Seeds

1/8 cup Fresh Cilantro, chopped

1/8 cup Fresh Mint Leaves, chopped

Dressing Ingredients:

¼ cup Extra Virgin Olive Oil

Juice of 1 Lemon

1 tbsp Raw Honey

1/4 tsp Cumin

1/8 tsp Cinnamon Powder

1/8 tsp Curry Powder

Sea Salt

Salmon:

4 Salmon Fillets, Skin-On

1 tbsp Extra Virgin Olive Oil

¼ tsp Garlic Powder

½ tsp Paprika

Salt & Black Pepper to taste

Instructions:

1. Rinse the lentils thoroughly, then boil in 6-8 cups of water for 20-25 minutes until tender. Drain well and set aside to cool.

2. Whisk the olive oil, lemon juice, honey, cumin, cinnamon, curry powder, and sea salt in a small bowl or jar until emulsified.

3. Combine the cooked lentils, diced apple, chopped bell pepper, red onion, pomegranate seeds, cilantro, and mint in a large mixing bowl.

4. Pour the dressing over the salad mixture and toss gently to coat everything evenly.

5. Pat the salmon fillets dry and season with salt, paprika, garlic powder, and black pepper.

6. Heat 1 tablespoon of olive oil in a skillet over medium-high heat. Sear the salmon skin-side down for 4-5 minutes until crispy, then flip and cook for another 2-4 minutes or until cooked through. Serve and enjoy!

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