Cabbage and Turkey Lettuce Wraps

Kcal: 460 |

P: 27 |

F: 16 |

C: 52 |

Fiber: 8

Ingredients

Ground turkey (lean): 100g (3.5 oz), Napa cabbage: 80g (3/4 cup, finely chopped), Carrot: 50g (1 small, grated), Water chestnuts: 30g (1/4 cup, diced), Shiitake mushrooms: 40g (1/3 cup, diced), Green onions: 20g (2 tbsp, chopped), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated) or dried ginger: 2g (1/2 tsp), Butter lettuce: 60g (6 large leaves), Brown rice: 30g (2.5 tbsp, dry weight), Hoisin sauce: 8g (1.5 tsp), Coconut aminos: 10ml (2 tsp) or low-sodium soy sauce, Rice vinegar: 5ml (1 tsp), Chili garlic sauce: 3g (1/2 tsp), Sesame oil: 5ml (1 tsp), Sesame seeds: 5g (1 tsp), Fresh cilantro: 5g (1 tbsp, chopped) or dried cilantro: 2g (1/2 tsp), Fresh mint: 3g (1 tsp, chopped) or dried mint: 1g (1/4 tsp), Salt and pepper: to taste

Nutritional info:

Meal Type: lunch

Dietary Suitable for: High Protein

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Cook 30g brown rice according to package instructions. Set aside. 2. Heat 3ml sesame oil in pan over medium heat. Add 6g minced garlic, 5g grated ginger (or 2g dried), cook 30 seconds until fragrant. 3. Add 100g ground turkey, cook 4 minutes until no longer pink, breaking into small pieces. 4. Add 40g diced shiitake mushrooms, cook 2 minutes until softened. 5. Add 80g chopped napa cabbage, 50g grated carrot, 30g diced water chestnuts, 20g chopped green onions. Cook 2 minutes until vegetables begin to soften. 6. Stir in cooked brown rice, 8g hoisin sauce, 10ml coconut aminos (or soy sauce), 5ml rice vinegar, 3g chili garlic sauce. Cook 1 minute to combine flavours. 7. Remove from heat, stir in 3g fresh mint (or 1g dried) and half the cilantro. 8. Serve in 60g butter lettuce leaves, topped with remaining cilantro, 5g sesame seeds.

Menopause Benefits

This balanced meal provides lean protein from turkey that supports muscle maintenance during hormonal transitions. The brown rice offers complex carbohydrates for sustained energy to combat menopausal fatigue. Shiitake mushrooms contain beta-glucans that support immune function and may help regulate blood sugar. Water chestnuts and napa cabbage provide a satisfying crunch with minimal calories, supporting weight management goals. The sesame seeds deliver calcium and magnesium for bone health when estrogen levels decline. Ginger offers anti-inflammatory properties that may help reduce joint discomfort. The combination of protein, fibre, and healthy fats helps stabilize blood sugar levels, reducing energy crashes and mood fluctuations throughout the day.

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