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The Menstrual Phase and Baked Dijon Salmon with Roasted Veggies

Have you ever noticed that during your period, your energy levels are low and you feel a little bit flat? Well, there's actually a reason for that! In fact, this is when the hormones, estrogen and progesterone, are at their lowest - which explains the period slump! Your iron levels may also be a little low, if you have a heavier flow, which is another big contributor to low energy. The menstrual phase starts on Day 1 of our period and ends on the last day of our period - so typically that can be anywhere between 3 to 5 days long.

Luckily, there are key nutrients that you can include during this time to boost your mood, keep energy levels stable and replenish important nutrients:

  • Iron - lean red meat, leafy greens, pumpkin seeds, lentils

  • Vitamin C - citrus, tomatoes, berries, lemon, broccoli, bell peppers

  • Magnesium - pumpkin seeds, almonds, kale, spinach

  • Vitamin B12 - salmon, trout, lean red meat, white fish, eggs, nutritional yeast

Baked Dijon Salmon with Oven Roasted Veggies

Recipe (serves 2)


Grilled salmon

  • Salmon filets

  • 1 teaspoon dijon mustard

  • Juice of ½ lemon

  • Pinch of salt and black pepper

  • 1 Tbsp extra virgin olive oil

Lemony green beans

  • Green beans

  • Drizzle of extra virgin olive oil

  • Juice of ½ lemon

  • Pinch of salt

  • 1 garlic clove, minced

Roasted Carrots

  • Carrots

  • ½ teaspoon ground cumin

  • ½ teaspoon cinnamon

  • 1 Tbsp extra virgin olive oil

  • Pinch of salt

Mashed Potato

  • 2 white russet potatoes

  • ¼ cup almond milk

  • Pinch of salt


  1. Preheat the oven to 400 degrees F.

  2. Rinse and pat dry the salmon filets with a paper towel. Make the salmon marinade by combining dijon mustard, EVOO, lemon juice, salt and black pepper. Place the salmon filet skin down on a baking tray and pour the marinade over the top side of the filet.

  3. Bring a large pot of water to the boil. Peel and cube the potatoes, adding them to the boiling water for 20-25 minutes. Once soft, drain and mash. Add almond milk and a pinch of salt and set aside.

  4. On a large baking tray, add all the ingredients for the carrots and green beans. Bake for 25 minutes.

  5. 12-15 minutes before the veg is ready, place the salmon filet into the oven.

  6. Serve the salmon filets with mashed potato, roasted carrots and green beans. Enjoy!


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