Tofu (firm): 100g (3.5 oz), Whole wheat tortilla: 50g (1 large), Spinach: 60g (2 cups, fresh), Bell pepper (red): 50g (1/2 medium, diced), Onion: 30g (1/4 small, diced), Cheese (reduced-fat cheddar): 30g (1/4 cup, shredded), Salsa: 30g (2 tbsp), Greek yogurt: 30g (2 tbsp), Cumin: 1g (1/4 tsp), Chili powder: 1g (1/4 tsp), Garlic powder: 1g (1/4 tsp), Olive oil: 5ml (1 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp), Lime juice: 5ml (1 tsp), Fresh cilantro: 5g (1 tbsp, chopped)
1. Cook 50g quinoa according to the package instructions with a pinch of salt and 1g turmeric until fluffy and tender, about 15 minutes. Fluff with a fork and set aside. 2. Press 100g firm tofu between paper towels to remove excess moisture, then cut into 2cm cubes. In a small bowl, whisk together 5g white miso paste, 5g maple syrup, 15ml orange juice, and 3g minced garlic. 3. Heat 5ml olive oil in a non-stick pan over medium-high heat. Add tofu cubes and cook for 2-3 minutes until golden on all sides. Pour the maple-miso glaze over the tofu and cook for another 2 minutes until caramelized. Remove from heat.
4. In a small bowl, whisk together 10g tahini, 10ml rice vinegar, 5ml lemon juice, 5g grated ginger, 5ml sesame oil, and 1 tbsp water to create a creamy dressing. Season with salt and pepper to taste. 5. Arrange the turmeric quinoa in a bowl. Top with glazed tofu, 50g sliced avocado, 50g diced cucumber, 30g shredded purple cabbage, 30g roasted sweet potato cubes, and 30g shelled edamame. 6. Drizzle with the tahini-ginger dressing, sprinkle with 5g sesame seeds and 5g microgreens.
This nutrient-dense bowl provides plant-based protein from tofu and edamame, which contain isoflavones that may help balance hormones and reduce hot flashes. The healthy fats from avocado, tahini, and sesame oil support hormone production and brain health. Turmeric offers powerful anti-inflammatory properties that may help reduce joint pain common during menopause. The fibre-rich vegetables and quinoa (12g total fibre) support digestive health and help maintain steady blood sugar levels. Purple cabbage provides anthocyanins that support cardiovascular health, while sweet potatoes deliver beta-carotene for skin health. The combination of complex carbohydrates and protein helps maintain energy levels throughout the day, combating fatigue often experienced during hormonal transitions.
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