Dinner: Hypothalamic Amenorrhea Recovery Meal - High-Calorie Avocado and Salmon Rice Bowl

Grocery list: brown rice, salmon fillets, ripe avocado, soy sauce, sesame oil, honey, crushed garlic, salt, pepper, sesame seeds, green onions. The brown rice (GI 50) provides complex carbs for sustained energy, while the salmon is a great source of protein and omega-3 fatty acids.

This high-calorie recovery meal is designed to help those with Hypothalamic Amenorrhea, often associated with PCOS. The meal is rich in omega-3 fatty acids from the salmon, which are known to reduce inflammation and help regulate hormones. The avocado provides healthy monounsaturated fats, which are beneficial for heart health and blood sugar control. The brown rice is a source of complex carbohydrates, providing sustained energy and helping to manage blood sugar levels. This meal is not only delicious, but also empowering, providing the nutrients needed for recovery and the knowledge to make informed dietary choices.

Prep Time: 15 mins

Cook Time: 20 mins

Total Time: 35 mins

This recipe includes superfoods such as:

Brown Rice

Health benefits of Hypothalamic Amenorrhea Recovery Meal - High-Calorie Avocado and Salmon Rice Bowl

Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

1 cup of brown rice (200g), 2 salmon fillets (150g each), 1 ripe avocado (200g), 2 tablespoons of soy sauce (30ml), 1 tablespoon of sesame oil (15ml), 1 tablespoon of honey (21g), 1 teaspoon of crushed garlic (5g), Salt and pepper to taste, 2 tablespoons of sesame seeds (18g), 2 green onions (30g)

Instructions

1. Cook the brown rice according to package instructions. 2. Season the salmon fillets with salt and pepper. 3. Heat a pan over medium heat and cook the salmon fillets for about 4 minutes on each side. 4. In a small bowl, mix the soy sauce, sesame oil, honey, and crushed garlic. 5. Slice the avocado and green onions. 6. Divide the cooked rice into two bowls. Top with the cooked salmon, sliced avocado, and green onions. 7. Drizzle the soy sauce mixture over the bowls and sprinkle with sesame seeds.

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