One-Pan Tofu & Broccoli Stir-Roast
30 minVeganHormone balanceMenstrual phaseOne-panGut health
Servings:
2
·
Ingredients
- —400 g Firm tofu
- —300 g Broccoli
- —2 tbsp Soy sauce (tamari)
- —1 tbsp Sesame oil
- —1 cm Ginger
- —1 tsp Sesame seeds
Allergens
Contains sesameContains soy
Method
- 01Preheat the oven to 210°C.
- 02Cut the tofu into cubes and pat dry with a paper towel.
- 03Arrange the tofu and broccoli on a tray, drizzle with oil.
- 04Roast for 20 minutes, turning halfway through.
- 05Drizzle with tamari and scatter with sesame seeds before serving.
Why this works
Soy isoflavones from tofu have been studied in systematic reviews for helping ease symptoms linked to hormonal fluctuations, with a moderate confirmed effect. Broccoli adds fibre and vitamin C, which improves the absorption of iron from plant sources in the same meal.
Sources
Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity: systematic review and meta-analysis of RCTs — Menopause, 2012;19(7):776-90Scientific Opinion on the substantiation of a health claim related to vitamin C and increased non-haem iron absorption — EFSA Journal, 2014;12(1):3514Nutrition (per serving)
280
kcal
18g
protein
16g
fat
16g
carbs
3.9g
fiber