Grilled Salmon & Roasted Veggies

A comforting, omega-3–rich dinner for heart, hormones & calm sleep

End your day with warmth, colour, and nourishment.
This Grilled Salmon & Roasted Veggies dinner combines flaky, lemon-garlic salmon with a medley of roasted sweet potatoes, chickpeas, and vibrant veggies — a meal that feels as good as it tastes.

Rich in omega-3s, fibre, and antioxidants, it supports heart health, hormone balance, and better sleep — all while being deeply satisfying.
Pair it with Passion Fruit & Peach Umri for a refreshing complement that helps you unwind while supporting mood and hydration.

Ingredients (Serves ~2)

For the Grilled Salmon

• 2 salmon fillets (about 6 oz each, skin-on or skinless)
• 1 tbsp olive oil
• 1 tbsp freshly squeezed lemon juice
• 2 garlic cloves, minced
• 1 tsp dried oregano (or fresh if available)
• ½ tsp paprika (optional, for a smoky touch)
• Salt & pepper to taste

For the Roasted Vegetables

• 1 large sweet potato, cubed
• ½ cup cooked chickpeas
• 2 carrots, peeled and sliced
• 1 cup broccoli florets
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, sliced
• 2 tbsp olive oil
• 1 tsp dried rosemary (or thyme)
• ½ tsp garlic powder (optional)
• Salt & pepper to taste

Instructions

Step 1 – Marinate the Salmon

In a bowl, whisk olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Rub this marinade over the salmon fillets and let them rest for at least 15 minutes (or up to 1 hour in the fridge for deeper flavour).

Step 2 – Roast the Vegetables

Preheat oven to 425°F (220°C).
Place sweet potato, chickpeas, carrots, broccoli, tomatoes, and red pepper on a baking sheet.
Drizzle olive oil, season with rosemary, garlic powder, salt, and pepper, and toss well.
Roast for 25–30 minutes, tossing halfway until golden and caramelized.

Step 3 – Grill the Salmon

Preheat grill to medium-high (400°F / 200°C).
Grill salmon for 4–5 minutes per side, until the flesh flakes easily with a fork.
(You can also pan-sear if preferred.)

Step 4 – Plate & Serve

Serve the grilled salmon over the roasted veggies.
Add a lemon wedge or sprinkle with parsley or dill for a fresh finish.
Enjoy warm with a glass of Passion Fruit & Peach Umri® for a naturally calming dinner ritual.

Why It Supports Menopausal Health

Salmon

• Omega-3 Fatty Acids: Reduce inflammation, support heart and brain health, and ease mood swings.
• Vitamin D: Crucial for bone strength as estrogen declines.
• Protein: Supports metabolism and muscle tone.

Sweet Potatoes & Carrots

• Beta-Carotene & Vitamin C: Support collagen and glowing skin.
• Fibre: Balances blood sugar and promotes gut health.

Broccoli & Red Pepper

• Calcium + Vitamin K: Maintain bone density.
• Indole-3-Carbinol: Supports estrogen metabolism.
• Vitamin C: Boosts immune function and aids iron absorption.

Chickpeas

• Phytoestrogens: Naturally mimic estrogen to reduce hot flushes.
• Fibre + Protein: Keeps you fuller for longer and provides steady energy.

Olive Oil

• Monounsaturated Fats: Aid hormone balance and reduce inflammation.
• Vitamin E: Promotes hydrated, supple skin.

For more on Umri’s hormone-supportive botanicals and ingredient sourcing, explore the Umri Ingredients Detail Page — your guide to what makes every sip and meal smarter.

Nutrition Snapshot (per serving approx.)

Tips & Variations

• No grill? Bake salmon at 400°F for 15–18 minutes instead.
• Plant-based swap: Replace salmon with grilled tofu or tempeh.
• Add greens: Toss in kale or spinach for a calcium boost.
• Batch cook: Double the veggies for lunch leftovers tomorrow.
• Flavor twist: Add tahini-lemon drizzle or a sprinkle of chilli flakes.

Science Corner

Studies show that omega-3 fatty acids (EPA & DHA) from salmon can help reduce joint stiffness, improve mood, and support cognitive function in postmenopausal women.

FAQs — Umri & Dinner Wellness

Q1: Can I meal prep this ahead?
Yes — grill extra salmon and roast more veggies. Store separately and reheat gently.

Q2: Can I enjoy this with Umri at dinner?
Absolutely. Passion Fruit & Peach Umri® is formulated to support calm energy, hydration, and hormonal balance after a long day.

Q3: Is this recipe suitable for perimenopause?
Yes — it’s rich in omega-3s, calcium, and phytoestrogens that target inflammation, mood, and bone health.

Q4: Can I make it dairy-free or vegetarian?
Easily! Skip feta or replace salmon with tofu or tempeh for a plant-based version.

Q5: Why does this help with sleep?
Omega-3s and vitamin D support melatonin production, while balanced blood sugar reduces nighttime energy crashes.