This hormone- and gut-supportive dinner is designed to align with a screen-free, evening-reset ritual. Packed with omega-3s, fibre, and gentle fermented foods, it’s perfect for calming the nervous system and nourishing the body without overpowering flavours.
Serves 4
Ingredients:
- 1600 g wild-caught salmon fillets (about 150 g per person)
- 400 g sweet potato, peeled and cubed
- 2 medium zucchini, sliced into rounds or half-moons
- 1 red bell pepper, sliced
- 1 Tbsp extra-virgin olive oil
- 1 Tbsp flaxseed oil (to drizzle after cooking)
- 1 tsp turmeric powder
- A pinch of black pepper
- Zest and juice of 1 lemon
- 200 g broccoli florets
- 2 Tbsp fresh parsley, chopped
- 2 Tbsp pumpkin seeds, lightly toasted
For the fermented drizzle:
- 4 Tbsp plain kefir yoghurt or goat yoghurt (unsweetened)
- 1 tsp white or chickpea miso paste
- Squeeze of lemon juice
Method
- Preheat the oven to 200°C (400°F).
- In a bowl, toss the sweet potato cubes, zucchini, and red pepper with olive oil, turmeric, black pepper, and lemon zest. Spread on a baking tray and roast for 20 minutes, or until golden and tender.
- Meanwhile, season salmon fillets with salt, pepper, and a squeeze of lemon juice. Place them on a separate sheet or with the vegetables during the last 10 minutes of roasting. Cook until salmon is opaque and flakes easily (8–10 minutes).
- Steam the broccoli florets for about 5 minutes, until vibrant green and just tender.
- In a small bowl, whisk the kefir yoghurt, miso paste, and lemon juice to create a smooth fermented drizzle.
- To serve: divide the roasted vegetables and broccoli between four bowls, top with salmon, and drizzle flaxseed oil over the fish and veggies. Spoon over the fermented yoghurt drizzle. Garnish with fresh parsley and pumpkin seeds.
- Enjoy with a warm mug of chamomile or lemon balm tea to support digestion and signal the body that screen-time is over.
Why this recipe works:
- Omega-3s from salmon support hormone production and reduce inflammation.
- Sweet potatoes and vegetables provide gut-supporting fibre and antioxidants.
- The miso-kefir drizzle introduces beneficial bacteria without overwhelming flavours.
- Flaxseed oil supports healthy fats crucial for hormonal balance.
- Herbs and seeds offer micronutrients and texture.
- A screen-free, mindful dinner atmosphere enhances digestion and parasympathetic activation.
Serving Tip: Dim the lights, silence notifications, and create a calm, screen-free dining space. Eating slowly and mindfully helps the body transition into rest-and-digest mode, making this not just a meal—but a healing ritual.
