“Strong Legs” Power Bowl

Salmon, Sweet Potato & Spinach “Strong Legs” Power Bowl (Omega-3 + Vitamin D + Protein)

Why you’ll love this recipe (especially after 60)

This bowl is designed to hit the “big three” for thriving beyond 60:

• Protein (muscle maintenance)
• Omega-3s (inflammation + brain support)
• Vitamin D (muscle function + overall resilience)

Plus it includes your performance “helpers”:

• spinach + beets for nitric-oxide-supporting nitrates (circulation + muscle efficiency)
• sweet potato for potassium + steady energy

Ingredients (2 servings)

For the bowl

• 2 small/medium sweet potatoes (or 1 very large), scrubbed
• 4–6 cups fresh spinach (or 2 cups cooked)
• 1–2 cooked beets (roasted or pre-cooked), sliced (or 1 cup roasted beet chunks)
• 2 salmon fillets (4–6 oz each), wild-caught if available
• 1 tbsp olive oil
• Salt + pepper
• Optional: 1 tsp garlic powder or 1 clove garlic (minced)

Quick lemon-tahini drizzle (plant-forward)

• 2 tbsp tahini
• 1–2 tbsp lemon juice
• 2–3 tbsp warm water (to thin)
• Pinch salt
• Optional: 1 tsp Dijon mustard or maple (tiny amount)

Optional toppers

• 1–2 tbsp chopped walnuts (extra omega-3 support)
• 2 tbsp plain Greek yogurt (adds extra protein + creamy contrast)
• Fresh dill or parsley

Instructions

1) Roast the sweet potatoes

• Heat oven to 400°F.
• Slice sweet potatoes into wedges or cubes.
• Toss with olive oil, salt, pepper.
• Roast 25–35 minutes, flipping once, until tender and browned at edges.

2) Cook the salmon

• Season salmon with salt, pepper, and optional garlic.
• Bake on a sheet pan at 400°F for ~12–15 minutes (depending on thickness), or pan-sear 3–4 minutes per side.

3) Wilt the spinach

• In a pan, add a splash of water or olive oil.
• Add spinach and cook 2–4 minutes until just wilted. Season lightly.

4) Make the drizzle

• Whisk tahini + lemon + salt. Add warm water gradually until pourable.

5) Assemble

• Divide spinach into two bowls.
• Add sweet potatoes + beets.
• Top with salmon.
• Drizzle sauce. Add walnuts and/or a spoon of Greek yogurt if you like.

Easy swaps (PlantbasedFlex-friendly)

No fish today?

• Replace salmon with 1½–2 cups beans (white beans or chickpeas are great) or 8 oz tofu/tempeh.
• Add walnuts + ground flax to boost omega-3s.

Dairy-free option:

• Skip Greek yogurt topping. Use extra tahini drizzle or a cashew yogurt.

Short on time:

• Use canned wild salmon (drain, flake, season with lemon + pepper).
• Use pre-cooked beets.
• Microwave sweet potato, then crisp slices in a pan for 3–4 minutes.

“Thrive Beyond 60” nutrition notes (simple + helpful)

• Protein: salmon (or beans/tofu) supports muscle maintenance
• Omega-3s: salmon + optional walnuts help support inflammation balance and brain health
• Vitamin D: salmon contributes dietary D (and eggs can join this bowl if you want a boost)
• Potassium + steady carbs: sweet potato supports leg function and energy
• Spinach + beets: support circulation and muscle efficiency

Serving ideas (so you actually keep making it)

• Make double sweet potatoes + beets on Sunday → bowls all week
• Keep Greek yogurt in the fridge as a “protein insurance policy”
• Add eggs on the side if you want an extra quick protein bump

Disclaimer:
This content is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have existing conditions or take medication.

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