Whole wheat spaghetti or soba noodles: 60g (dry), Edamame (shelled): 60g (1/2 cup), Carrots: 50g (1 medium, julienned), Bell pepper (red): 50g (1/2 cup, thinly sliced), Broccoli: 50g (1/2 cup, small florets), Garlic: 3g (1 clove, minced), Ginger: 5g (1 tsp, grated), Soy sauce: 10ml (2 tsp), Rice vinegar: 5ml (1 tsp), Sesame oil: 5ml (1 tsp), Honey: 5g (1 tsp), Sriracha: 2ml (1/2 tsp, optional), Sesame seeds: 3g (1 tsp), Green onions: 10g (2 tbsp, chopped), Lime juice: 5ml (1 tsp)
1. Cook 60g noodles according to package directions. Drain and set aside. 2. In a small bowl, whisk together 10ml soy sauce, 5ml rice vinegar, 5ml sesame oil, 5g honey, and 2ml sriracha (if using) to make the sauce. Set aside. 3. In a large skillet or wok, heat a small amount of water (about 60ml or 1/4 cup) over medium-high heat. 4. Add 50g broccoli florets and steam for 2 minutes. 5. Add 50g julienned carrots, 50g sliced bell pepper, 3g minced garlic, and 5g grated ginger. Stir-fry for 3 minutes until vegetables are crisp-tender. 6. Add 60g edamame and cook for 1 minute until heated through. 7. Add the cooked noodles and sauce to the skillet. Toss to combine and coat everything with the sauce. 8. Cook for 1-2 minutes until everything is heated through. 9. Remove from heat and stir in 5ml lime juice. 10. Serve garnished with 3g sesame seeds and 10g chopped green onions.
This vibrant noodle stir-fry is a delicious and energizing way to support menopause wellness. Whole wheat spaghetti or soba noodles provide steady energy and fibre, helping to maintain digestive health and balanced blood sugar. Edamame adds plant-based protein, iron, and calcium, which are wonderful for supporting muscle strength and bone health. Colourful vegetables like carrots, red bell pepper, and broccoli bring a rich mix of antioxidants, vitamins, and minerals that promote immune function and overall vitality. Fresh garlic and ginger infuse the dish with aromatic flavour and beneficial compounds that support heart health and digestion. A savoury blend of soy sauce, rice vinegar, and a touch of honey creates a perfectly balanced sauce, while sesame oil and seeds offer healthy fats and a boost of vitamin E for skin health. Green onions and a splash of lime juice add freshness and extra antioxidants, making every bite satisfying and uplifting. This meal is a joyful way to enjoy nutritious eating and support well-being during menopause.
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