Perimenopause Symptom Relief Bowl - Phytoestrogen-Rich Tofu and Edamame Stir-Fry Bowl
Nutrition per Serving
450
Calories
25g
Protein
45g
Carbs
20g
Fat
This recipe includes tofu and edamame, both rich in phytoestrogens, which can help balance hormones during perimenopause. The mixed vegetables provide a variety of vitamins and minerals, while the brown rice offers a low GI carbohydrate option. Grocery list: tofu, edamame, mixed vegetables, low-sodium soy sauce, sesame oil, garlic, ginger, sesame seeds, brown rice.
Ingredients
1 cup of tofu (cubed), 1 cup of edamame (shelled), 2 cups of mixed vegetables (broccoli, bell peppers, carrots), 2 tablespoons of low-sodium soy sauce, 1 tablespoon of sesame oil, 2 cloves of garlic (minced), 1 inch of fresh ginger (grated), 1 tablespoon of sesame seeds, 2 cups of cooked brown rice
Instructions
1. Heat the sesame oil in a large skillet over medium heat. 2. Add the garlic and ginger, sauté for 1-2 minutes. 3. Add the tofu and cook until golden brown. 4. Add the edamame and mixed vegetables, stir-fry for 5-7 minutes. 5. Stir in the soy sauce and cook for another 2 minutes. 6. Serve the stir-fry over brown rice, garnished with sesame seeds.
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