Tofu Stir-Fry with Bok Choy & Sesame

Name: Tofu Stir-Fry with Bok Choy & Sesame
Cook time: 22 min
Total time: 22 min
Ingredients: 300 g firm tofu, cubed; 2 heads bok choy; 1 carrot, sliced; 1 tbsp ginger; 2 tbsp tamari; 1 tsp sesame oil; 2 tbsp coconut oil; Sesame seeds, scallion greens

22 minVegetarianVeganLow FODMAPGluten-freeStovetopGut healthHormone balanceLess inflammationOvulationDairy-freeAnti-inflammatoryLow carb

Servings:

Ingredients

—Firm tofu — 300 g
—Pak choi — 2 head
—Carrot — 1
—Ground ginger — 1 tbsp
—Tamari — 2 tbspchoose one labelled gluten-free
—Sesame oil — 1 tsp
—Coconut oil — 2 tbsp
—Sesame seeds

Allergens

Contains soyContains sesame

Method

01Pat the tofu dry with paper towel — this is essential for a golden crust. Heat the coconut oil in a pan over medium heat. Fry the tofu for 6 minutes without touching it until a crust forms, then flip.
02Add the grated ginger and julienned carrot. Cook for another 2 minutes, stirring — the carrot should soften slightly but keep a little bite.
03Add the bok choy and tamari. Cook for 3 minutes — the leaves should wilt and the stems should stay slightly crisp.
04Remove from the heat. Drizzle with sesame oil, sprinkle with sesame seeds and sliced scallion. Sesame oil goes in at the end — it loses its aroma if heated.

Why this works

Soy isoflavones have been studied for helping ease menopausal hot flashes and other vasomotor symptoms. Bok choy is a cruciferous vegetable containing compounds studied in relation to estrogen metabolism. Ginger is traditionally used to support digestive comfort.

Sources

Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity: systematic review and meta-analysis of RCTs — Menopause, 2012;19(7):776-90

Nutrition (per serving)

308

kcal

15.7g

protein

23.5g

fat

13.7g

carbs

fiber

Always check product labels for allergens.