Firm tofu: 100 g (1/2 cup, crumbled), Whole-grain tortilla: 1 medium (50 g), Bell pepper (red): 50 g (1/2 medium, diced), Spinach (fresh): 50 g (1 cup), Olive oil: 5 g (1 tsp), Turmeric: 1/2 tsp (for color), Black pepper & salt: To taste
Firm tofu: 100 g (1/2 cup, crumbled), Whole-grain tortilla: 1 medium (50 g), Bell pepper (red): 50 g (1/2 medium, diced), Spinach (fresh): 50 g (1 cup), Olive oil: 5 g (1 tsp), Turmeric: 1/2 tsp (for color), Black pepper & salt: To taste
1. Sauté vegetables: Heat 5 g olive oil in a pan. Add 50 g diced bell pepper and 50 g spinach, cook for 3 minutes. 2. Add tofu: Crumble 100 g tofu into the pan. Sprinkle with 1/2 tsp turmeric, salt, and pepper. Cook for 5 minutes. 3. Warm tortilla: Heat 1 whole-grain tortilla in a pan or microwave. 4. Assemble wrap: Fill the tortilla with the tofu scramble. 5. Serve immediately: Enjoy this plant-based, high-protein breakfast.
This plant-powered wrap delivers isoflavones from tofu that support bone mineralization during menopause. Tofu provides complete protein with all nine essential amino acids for tissue regeneration. Whole-grain tortilla contributes arabinoxylan fibres that nurture Bifidobacterium populations in the gut microbiome. Bell peppers deliver vitamin C that enhances collagen synthesis for skin elasticity. Spinach provides folate that supports cardiovascular health through methylation pathways. Olive oil contributes oleocanthal, which supports comfortable joint movement. Turmeric delivers curcumin that supports healthy inflammatory responses for joint comfort. Black pepper provides piperine that enhances curcumin absorption. This fibre-rich wrap enhances microbial diversity in the gut microbiome, supporting optimal neurotransmitter production while delivering essential micronutrients for overall vitality. The combination of plant proteins, complex carbohydrates, and phytonutrients creates a balanced meal that supports stable blood sugar levels and provides sustained energy throughout the day. The prebiotic fibres feed beneficial gut bacteria, producing short-chain fatty acids that strengthen intestinal barrier function and support immune regulation.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
