"The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison. For women in perimenopause, a diet rich in whole foods, lean proteins, and healthy fats is crucial for maintaining hormonal balance and overall health." ~ Dr. Sara Gottfried, author of 'The Hormone Cure'

For women navigating perimenopause, diet is your secret weapon—and this vibrant apple and veggie tuna salad is designed to support your hormonal health deliciously and effortlessly. Bursting with colorful vegetables, crunchy seeds, and protein-rich tuna, this recipe ensures steady energy, balanced hormones, and reduced inflammation. Quick, convenient, and nutritious, it's perfect for busy days or meal prep.

Ingredients (Serves 2)

• 1 small red apple, diced

• 1 cup cauliflower florets, chopped

• 5 oz canned tuna in water (BPA-free), drained and flaked

• ½ cup shredded carrots

• ½ cup radishes, diced

• 1 red bell pepper, chopped

• 4 cups arugula

• ¼ cup raw pumpkin seeds

• ½ cup black beans (optional for extra fiber and plant-based protein)

For the Dressing:

• 2 tablespoons extra-virgin olive oil

• Juice of half a lemon

• Salt and pepper to taste

Directions

Prepare the Ingredients:

• Chop the apple, cauliflower, radishes, and bell pepper.

• Flake the tuna into bite-sized pieces.

• Rinse and drain black beans if using.

Make the Dressing:

• Whisk together olive oil, lemon juice, salt, and pepper in a small bowl until combined.

Assemble the Salad:

• Divide arugula evenly between two bowls.

• Top with diced apple, cauliflower, shredded carrots, radishes, bell pepper, tuna, and black beans if using.

• Sprinkle pumpkin seeds over the top for a crunchy finish.

Serve:

Drizzle dressing evenly over each serving and gently toss to combine.

Why This Salad Supports Your Hormonal Health

• Apples provide fiber to balance blood sugar, reducing mood swings.

• Tuna is packed with lean protein and omega-3 fatty acids, crucial for mood stability, reducing inflammation, and supporting brain health.

• Cauliflower and Radishes contain powerful antioxidants that combat inflammation, common during perimenopause.

• Carrots offer antioxidants and fiber, supporting gut health and digestion.

• Red Bell Peppers boost vitamin C intake, essential for adrenal and hormone support.

• Pumpkin Seeds add healthy fats, magnesium, and zinc—minerals important for hormonal regulation.

• Black Beans (optional) provide additional fiber and plant-based protein to enhance satiety and digestive health.

Extra Tips for Hormonal Balance

• Stay hydrated throughout the day.

• Prioritize 7-9 hours of sleep nightly.

• Incorporate mindful stress-reduction practices, like meditation or yoga.

Want to dive deeper into hormone optimization and health? For an in-depth discussion on optimizing female hormone health, you can watch Dr. Sara Gottfried's interview on the Huberman Lab Podcast:

Enjoy this deliciously nutritious salad and support your hormonal journey with every bite!

Hormonally yours,

Kimberlee Erin

Just a heads-up: I’m a Certified Menopause Coaching Specialist and Holistic Nutritionist, and while I love sharing what’s worked for me and my clients, this blog is for informational purposes only. It’s not a substitute for medical advice. Always check in with your healthcare provider before starting new supplements, hormones, or treatments—especially since every woman’s perimenopause journey is different. You deserve personalized care that truly fits you.