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

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.