Eggs With Kale, Smoked Salmon & Turmeric Sauce
A simple inflammation-busting recipe that will rock your next brunch!
This is a wonderful recipe for a quick and nourishing breakfast! It's even fancy enough to serve at your next Sunday's Brunch, and it's guaranteed to rock your taste buds. I often make it with kale because of its super-duper nutrient-dense goodness. However, I also make it with spinach (shown above), arugula, and sometimes lightly sauteed or blanched rainbow Swiss chard. I encourage you to use the greens you have on hand or those you and yours enjoy the most.
Embracing the Midlife Marvels…
Kale, Turmeric, and Salmon for the Perimenopausal Powerhouse!
If you're in the perimenopausal phase like me, you might be ready for a deep dive into a world of vibrant health and energy. Well, look no further because I've got the ultimate trio to help you sail through the perimenopausal phase like a champ. Say hello to kale, turmeric, and salmon—your new best friends for increasing energy, reducing inflammation, and enjoying a healthy, vibrant life. Let's uncover the secrets of these nutritional powerhouses and how they can supercharge your journey!
Kale: The Green Queen of Vitality
First up, we have the reigning queen of greens—kale! Packed with vitamins A, C, and K, as well as calcium, potassium, and antioxidants, kale is a nutritional powerhouse. But what does all that mean for you? Well, my friend, it means a boost in energy and a reduction in those pesky aches and pains.
Research has shown that kale's potent antioxidants help combat inflammation, and it's loaded with iron, which helps combat fatigue and keeps your energy levels up. Just remember to drink your coffee at least one hour before consuming this queen green so you don't interfere with iron absorption. Kale is also a great source of fiber which can aid digestion, support your gut health, and keep you feeling full and satisfied. So go ahead and scroll on down to today’s recipe for a nutrient-packed start to your day!
Research-backed benefits of kale:
Anti-inflammatory properties: Kale is rich in antioxidants and flavonoids, which help fight inflammation in the body (1).
Hormonal balance: The glucosinolates found in kale may assist in hormone regulation during perimenopause (2).
Bone health: Kale is an excellent source of vitamin K, which plays a vital role in bone health and may reduce the risk of osteoporosis (3).
Turmeric: The Golden Goddess of Relief
Who knew that a humble spice could be such a game-changer? Turmeric, with its vibrant golden color and earthy flavor, has been used for centuries in traditional medicine. One of its key compounds, curcumin, possesses powerful anti-inflammatory and antioxidant properties that can be a godsend during the perimenopausal journey. Research suggests that curcumin may help alleviate joint pain, reduce the risk of chronic diseases, and promote brain health.
Research-backed benefits of turmeric:
Anti-inflammatory effects: Curcumin in turmeric has been shown to inhibit inflammatory pathways in the body, providing relief from pain and inflammation (4).
Cognitive support: Curcumin may enhance brain function and protect against age-related cognitive decline (5).
Cardiovascular health: Turmeric has been linked to improved cardiovascular health markers, including reduced cholesterol levels (6).
Salmon: The Omega-3 Superstar
When it comes to eating healthy, salmon reigns supreme. Not only is it a delicious and versatile fish, but this fatty fish is a fantastic source of omega-3 fatty acids, which can work wonders for your perimenopausal well-being. Omega-3s have been shown to reduce inflammation, support heart health, boost brain function, and even help alleviate joint pain. In addition, salmon is rich in vitamin D, which is essential for strong bones and immune function. Omega-3s are known to reduce inflammation, promote heart health, and support brain function. They can help ease joint pain, enhance cognitive abilities, and even boost your mood. Talk about a win-win!
Just remember that not all fish is created equal. When it comes to sourcing your fish, make sure that it’s wild-caught. Personally, I buy all of my fish from Wild Alaskan Company as they are committed to sustainability. Plus, the quality is impeccable.
Research-backed benefits of salmon:
Anti-inflammatory properties: Omega-3 fatty acids found in salmon help modulate the body's inflammatory response, reducing inflammation and pain (7).
Cardiovascular health: Regular consumption of omega-3-rich fish, such as salmon, has been associated with a reduced risk of heart disease (8).
Brain health: Omega-3s may support cognitive function and protect against age-related decline (9).
Conclusion:
It's time to nourish your tastebuds and embark on a journey of increased energy, reduced inflammation, and overall well-being during this mid-life 'pause. So, let's eat our way to vitality and deliciousness with these fantastic ingredients. Bon appétit!
Note: This blog post is intended for inspirational and informational purposes only. It should not replace professional medical advice. Please, consult your healthcare provider before making any significant changes to your diet or lifestyle.
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Gupta C, et al. (2014). Anti-inflammatory and anti-oxidant effects of kale powder in rats. Journal of Food Science and Technology, 51(5), 932-937.
Kotsopoulos D, et al. (2018). The role of cruciferous vegetables and isothiocyanates for lung cancer prevention: current status, challenges, and future research directions. Frontiers in Nutrition, 5, 34.
Booth SL. (2013). Roles for vitamin K beyond coagulation. Annual Review of Nutrition, 33, 581-599.
Gupta SC, et al. (2013). Therapeutic roles of curcumin: lessons learned from clinical trials. The AAPS Journal, 15(1), 195-218.
Ng TP, et al. (2006). Curry consumption and cognitive function in the elderly. The American Journal of Epidemiology, 164(9), 898-906.
Cicero AFG, et al. (2016). Effects of a new oral curcumin formulation on endothelial function in healthy subjects: a randomized controlled trial. Phytotherapy Research, 30(10), 1543-1548.
Calder PC. (2013). Omega-3 fatty acids and inflammatory processes. Nutrients, 5(7), 3020-3036.
Mozaffarian D, et al. (2011). Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systematic review and meta-analysis of randomized controlled trials. PLoS Medicine, 8(3), e1000252.
Dyall SC. (2015). Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA, and DHA. Frontiers in Aging Neuroscience, 7, 52.
