Salmon Brown Rice Bowl & Broccoli, Tomato & White Bean Quiche : Healthy Lunch Recipes Series Part 3

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By Jinnywise | Registered Nurse | 28 Years Medical Experience

⚠️ Disclaimer: All recipes and nutritional information published on this blog are for informational and enjoyment purposes only.

 For women in their late 40s and 50s, a healthy lunch should focus on a 3-part formula: high-quality protein to maintain muscle, fiber for steady energy, and healthy fats to keep you satisfied and support hormone health. 

Here are  easy-to-make and healthy lunch recipes 
1. Salmon Brown Rice Bowl




A balanced "power bowl" rich in Omega-3 fatty acids and complex carbohydrates. 
  • Ingredients: 1 grilled salmon fillet, 1/2 cup cooked brown rice, diced cucumber, edamame, and sliced mango. 
  • Steps:
    1. Place the brown rice in a bowl as the base.
    2. Arrange the grilled salmon, cucumber, edamame, and mango on top.
    3. Drizzle with a light soy or ginger dressing. 

2.. Broccoli, Tomato & White Bean Quiche


                            


An easy "make-ahead" meal that is excellent for healthy aging and provides leftovers for several days.
  • Ingredients: Chopped broccoli, cherry tomatoes, 1 can white beans, 4 eggs, and savory cheese.
  • Steps:
    1. Lightly roast the broccoli and tomatoes in the oven.
    2. In an oven-safe dish, combine the vegetables and white beans.
    3. Pour whisked eggs over the mixture, top with cheese, and bake until set. 

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