This protein-packed dinner is specifically designed for women over 50 who want to support bone health, muscle maintenance, heart health, and overall vitality. Each serving delivers approximately 45 grams of high-quality protein along with essential omega-3 fatty acids, calcium, vitamin D, and phytonutrients.
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4
Ingredients
For the Salmon:
• 4 wild-caught salmon fillets (6 ounces each)
• 3 tablespoons extra virgin olive oil
• Zest and juice of 2 lemons
• 4 cloves garlic, minced
• 2 tablespoons fresh dill, chopped
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon dried oregano
• Sea salt and black pepper to taste
For the Ancient Grain Base:
• 1 cup dry quinoa
• 1/2 cup dry farro
• 2 1/2 cups low-sodium vegetable broth
• 1/2 teaspoon turmeric powder
For the Power Vegetable Mix:
• 2 cups baby spinach
• 1 cup kale, stems removed and chopped
• 1 cup broccoli florets
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 2 tablespoons olive oil
For the Creamy Tahini Dressing:
• 1/4 cup tahini
• 3 tablespoons fresh lemon juice
• 2 tablespoons Greek yogurt (full-fat for better nutrient absorption)
• 2 cloves garlic, minced
• 3-4 tablespoons water to thin
• 1/4 teaspoon cumin
• Salt and pepper to taste
For the Protein-Boost Toppings:
• 1 cup chickpeas, drained and roasted
• 1/4 cup pumpkin seeds
• 1/4 cup hemp hearts
• 1/2 cup crumbled feta cheese
• 2 hard-boiled eggs, quartered
• Fresh microgreens
Instructions
Step 1: Prepare the Ancient Grains
Rinse quinoa and farro thoroughly under cold water. In a medium saucepan, combine grains with vegetable broth and turmeric. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes until liquid is absorbed and grains are tender. Fluff with a fork and set aside.
Step 2: Marinate and Cook the Salmon
Preheat oven to 400°F. In a small bowl, whisk together olive oil, lemon zest, lemon juice, minced garlic, dill, parsley, oregano, salt, and pepper. Place salmon fillets skin-side down on a parchment-lined baking sheet. Pour marinade over salmon, ensuring each fillet is well-coated. Let marinate for 10 minutes while oven preheats. Bake for 12-15 minutes until salmon flakes easily with a fork and reaches an internal temperature of 145°F.
Step 3: Roast the Chickpeas
While salmon bakes, toss drained chickpeas with 1 tablespoon olive oil, 1/2 teaspoon paprika, and a pinch of sea salt. Spread on a small baking sheet and roast alongside the salmon for 15-20 minutes until crispy.
Step 4: Sauté the Power Vegetables
Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Add red onion and bell pepper, sauté for 3 minutes. Add broccoli florets and cook for 4 minutes. Add kale and spinach, cooking until wilted, about 2-3 minutes. Add cherry tomatoes in the last minute. Season with salt and pepper.
Step 5: Make the Tahini Dressing
In a small bowl, whisk together tahini, lemon juice, Greek yogurt, garlic, and cumin. Add water one tablespoon at a time until you reach desired consistency. The dressing should be pourable but still creamy. Season with salt and pepper.
Step 6: Assemble the Powerhouse Bowls
Divide the ancient grain mixture among four large bowls. Arrange sautéed vegetables on one side of each bowl. Place a salmon fillet in the center. Add roasted chickpeas, hard-boiled egg quarters, crumbled feta, pumpkin seeds, and hemp hearts around the bowl. Drizzle generously with tahini dressing and top with fresh microgreens.
Nutritional Benefits for Women Over 50
Protein Power: Each serving provides approximately 45-50 grams of complete protein from multiple sources including salmon, eggs, chickpeas, quinoa, Greek yogurt, and feta cheese. This supports muscle maintenance and prevents age-related muscle loss.
Omega-3 Fatty Acids: Wild-caught salmon delivers essential omega-3s that support brain health, reduce inflammation, and promote cardiovascular wellness.
Bone Health Support: Calcium from Greek yogurt, feta cheese, and tahini, combined with vitamin K from leafy greens, helps maintain bone density.
Fiber and Digestive Health: Ancient grains, vegetables, and chickpeas provide over 12 grams of fiber per serving to support healthy digestion and gut health.
Antioxidants: Turmeric, colorful vegetables, and fresh herbs deliver powerful antioxidants that combat oxidative stress and support healthy aging.
Healthy Fats: Olive oil, tahini, hemp hearts, and pumpkin seeds provide essential fatty acids that support hormone balance and nutrient absorption.
Chef’s Tips and Variations
Make It Ahead: Cook grains and roast chickpeas up to 3 days in advance. Store in airtight containers in the refrigerator. Prepare dressing up to 5 days ahead.
Protein Substitutions: Replace salmon with grilled chicken breast, seared tuna, or baked tempeh for variety while maintaining high protein content.
Seasonal Variations: In summer, add sliced avocado and fresh cucumber. In winter, substitute roasted Brussels sprouts and butternut squash for the lighter vegetables.
Budget-Friendly Option: Use canned salmon instead of fresh, and substitute lentils for some of the chickpeas.
Extra Crunch: Add toasted almonds or walnuts for additional healthy fats and texture.
Storage and Meal Prep
Store components separately in airtight containers for up to 4 days. Keep dressing separate until ready to serve. Salmon can be enjoyed cold or gently reheated. This recipe is perfect for meal prep—prepare all components on Sunday and assemble fresh bowls throughout the week for convenient, nutritious dinners.
Serving Suggestions
Pair with a glass of antioxidant-rich green tea or herbal tea. For additional calcium, serve with a small side of fortified plant milk. This complete meal requires no additional sides, but a small portion of fermented vegetables like kimchi or sauerkraut can add beneficial probiotics for gut health.
This Mediterranean Powerhouse Bowl represents a complete, balanced meal that addresses the specific nutritional needs of women over 50 while delivering exceptional flavor and satisfaction in every bite.
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