Tofu (firm): 120g (4 oz), Brown rice: 50g (1/4 cup, dry weight), Broccoli: 80g (1 cup, florets), Bell pepper (red): 60g (1/2 medium, sliced), Snow peas: 50g (1/3 cup), Carrot: 50g (1 medium, julienned), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Soy sauce: 15ml (1 tbsp), Hoisin sauce: 10g (2 tsp), Sesame oil: 5ml (1 tsp), Olive oil: 5ml (1 tsp), Cornstarch: 5g (1 tsp), Water: 30ml (2 tbsp), Green onions: 10g (2 tbsp, chopped), Sesame seeds: 5g (1 tsp)
1. Cook 50g brown rice according to package instructions until tender, then set aside. 2. Press 120g firm tofu between paper towels to remove excess moisture, then cut into 2cm cubes. In a small bowl, mix 5g cornstarch with 15ml soy sauce. 3. Heat 5ml olive oil in a large non-stick pan or wok over medium-high heat. Add tofu cubes and cook for 3-4 minutes until golden on all sides. Remove and set aside. 4. In the same pan, add 5ml sesame oil. Add 6g minced garlic and 5g grated ginger, stir for 30 seconds until fragrant. 5. Add 80g broccoli florets and 50g julienned carrot, stir-fry for 2 minutes. Add 60g sliced red bell pepper and 50g snow peas, cook for another 2 minutes until vegetables are crisp-tender. 6. In a small bowl, whisk together 10g hoisin sauce and 30ml water. Pour into the pan along with the tofu. Stir to coat everything evenly and cook for 1 minute until sauce thickens slightly. 7. Serve the stir-fry over the brown rice, garnish with 10g chopped green onions and 5g sesame seeds.
This balanced meal provides complete plant protein from tofu, which contains isoflavones that may help reduce hot flashes and night sweats. The colorful vegetables deliver essential vitamins, minerals, and antioxidants that support bone health and combat oxidative stress. Brown rice provides complex carbohydrates for sustained energy, while sesame seeds offer calcium and healthy fats. The moderate protein content (24g) helps maintain muscle mass, which naturally declines during menopause. Ginger may help reduce inflammation and digestive discomfort, while the fiber-rich vegetables (10g total fiber) support gut health and help maintain healthy weight during hormonal transitions.
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