Beef sirloin: 120g (4.2 oz, sliced), Broccoli: 150g (1.5 cups, florets), Soy sauce: 15ml (1 tbsp), Olive oil: 5g (1 tsp), Garlic: 5g (2 cloves, minced), Brown rice: 50g (1/4 cup uncooked), Sesame seeds: 5g (1 tsp), Black pepper: to taste
Beef sirloin: 120g (4.2 oz, sliced), Broccoli: 150g (1.5 cups, florets), Soy sauce: 15ml (1 tbsp), Olive oil: 5g (1 tsp), Garlic: 5g (2 cloves, minced), Brown rice: 50g (1/4 cup uncooked), Sesame seeds: 5g (1 tsp), Black pepper: to taste
1. Cook rice: Rinse and cook 50 g brown rice according to package instructions. 2. Stir-fry beef: Heat 5 g olive oil in a pan. Add 150 g beef slices and cook until browned. 3. Add broccoli: Add 150 g broccoli florets and 5 g garlic. Stir-fry for 5-7 minutes. 4. Season: Add 15 ml soy sauce and cook for another 2 minutes. 5. Serve over cooked rice and sprinkle with 5 g sesame seeds.
This Sesame Beef & Broccoli Stir-Fry Bowl is a robust, iron-rich meal that supports energy, muscle maintenance, and overall vitality during menopause. Beef sirloin provides highly bioavailable iron and zinc, which are essential for combating fatigue and supporting immune health. Broccoli adds fibre, vitamin C, and calcium, helping to support bone strength and digestive wellness. Brown rice offers complex carbohydrates for steady energy, while sesame seeds and olive oil supply healthy fats and phytonutrients that may help with hormone balance and cardiovascular health. The combination of garlic and soy sauce not only enhances flavour but also brings additional antioxidants and anti-inflammatory compounds. This bowl is designed to help you feel strong, energized, and resilient through menopause.
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