Why This Supports Menopause & Hormones

• During menopause, falling oestrogen increases cardiovascular risk and inflammatory tone. Salmon provides EPA and DHA, which improve lipid profiles and support mood regulation through membrane fluidity and reduced inflammatory signalling.
• Miso and sesame provide phytoestrogenic compounds that gently interact with oestrogen receptors, offering mild modulatory effects without pharmacological stimulation. Fermented miso also supports gut microbiota diversity — important because the “estrobolome” (gut bacteria involved in oestrogen metabolism) influences circulating oestrogen balance.
• Soba (buckwheat) is rich in rutin, a flavonoid that strengthens blood vessels and supports vascular integrity.
• Dark greens contribute calcium, magnesium and vitamin K — critical nutrients as bone turnover accelerates after menopause.
• This dish supports cardiovascular resilience, mood stability and bone integrity.

Ingredients (Serves 2)

2 salmon fillets
1 tbsp white miso
1 tsp honey
1 tsp rice vinegar
1 tsp sesame oil
150g soba noodles
1 tbsp olive oil
2 garlic cloves, sliced
1 large handful pak choi or kale, sliced
1 tbsp sesame seeds
Juice of ½ lime

Method

Preheat oven to 180°C.

Mix miso, honey, rice vinegar and sesame oil. Brush over salmon and bake for 12–15 minutes.

Cook soba according to packet instructions. Drain.

In a pan, heat olive oil, gently sauté garlic, then add greens and cook until wilted.

Toss noodles with greens and lime juice.

Serve salmon over noodles, scattered with sesame seeds.