During menopause, your body’s level of estrogen drops and causes a variety of symptoms like hot flashes. The lower estrogen level can also increase your risk of developing conditions like osteoporosis. According to recent studies, soy contains isoflavones that can mimic the role of estrogen in your body, which in turn alleviates some of your symptoms and strengthens your bones. Additionally, incorporating vegan meals into your diet can help with your weight management as many women experience a drop in their metabolism during menopause.
3 Great Soy-Based Recipes
1. Miso Soup
Servings: 4
Ingredients:
4 cups water
1 tbsp shredded nori (or wakame seaweed)
⅓ cup white miso
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3 scallions, chopped
½ block silken tofu, cut into 1-inch cubes
1 dash soy sauce, optional
Method:
- Bring the water to a slow simmer in a medium pot and add the shredded seaweed. Allow the seaweed to simmer for at least 5 to 6 minutes.
- Reduce the heat to very low and add the miso, scallions, tofu, and soy sauce, if using. Stir until the miso is well dissolved. Don’t boil the miso as this will ruin some of its healthy properties, as well as change the flavor of the soup.
- Ladle into bowls, serve hot, and enjoy.
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2. Tofu Lasagna
Servings: 6 - 8
Ingredients:
½ pound lasagna noodles
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2 (10-ounce) packages frozen spinach, thawed, chopped
1 pound soft tofu
1 pound firm tofu
1 tbsp sugar
¼ cup soy milk
½ tsp garlic powder
2 tbsp lemon juice
3 tbsp minced fresh basil
2 tsp salt
1 (32-ounce) jar tomato sauce
Method:
- Prepare the lasagna noodles according to package directions.
- Drain carefully and set aside.
- Preheat oven to 350 F.
- Squeeze the spinach as dry as possible and set aside.
- Place the tofu, sugar, soymilk, garlic powder, lemon juice, basil, and salt in a food processor or blender and blend until smooth.
- Cover the bottom of a 9 x 13-inch baking pan with a thin layer of tomato sauce, then a layer of noodles.
- Follow that with a layer of half the tofu and half the spinach.
- Continue in the same order, using half the remaining tomato sauce and noodles and the rest of the tofu mixture and spinach.
- End with the remaining noodles covered by the remaining tomato sauce.
- Bake for 25 to 30 minutes, or until tomato sauce bubbles.
3. Miso Braised Tofu
Servings: 4
Ingredients:
Two 12-ounce blocks of extra-firm tofu, drained
2 to 3 tbsp sweet white rice flour (mochiko)
½ cup fresh orange juice, from two large oranges
1 tbsp sambal oelek chili paste
Neutral oil for frying, like grapeseed oil
One 1 ½ by 1 1/2-inch piece fresh ginger, peeled and cut into matchsticks
4 cloves garlic, thinly sliced
2 tsp ground coriander
2 tbsp white miso paste
Orange slices, optional
Fresh cilantro sprigs
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Method
- Place the blocks of tofu on a plate turned upside down then place another plate right side up on the block of tofu and use a large can or heavy dish to weigh down the top plate. Set the plates in the sink or somewhere the water can drain. Press the tofu until the water stops seeping out of the sides.
- After the tofu is drained, blot it dry on a paper towel. Slice the tofu into 1/2-inch-thick pieces.
- Place the rice flour in a small dish and set a rimmed baking sheet large enough to hold all the sliced tofu in a single layer next to the dish.
- Dredge the tofu in the rice flour one piece at a time. Set the dredged tofu on the baking sheet and continue with the rest of the pieces.
- Mix the orange juice and sambal together with ½ cup water in a measuring cup.
- Heat a large wok or 10-inch cast iron skillet over medium-high heat. When the pan is hot add enough oil to cover the bottom of the pan 1/2-inch deep. Heat the oil until it begins to shimmer.
- Gently place as many pieces of tofu as fit in one layer, without touching, in the hot oil. Fry the tofu without turning, until it is golden and crisp on the first side.
- Turn the tofu over and fry for another two to three minutes on the second side until golden and crisp. Transfer the fried tofu back to the baking tray and fry the rest of the tofu.
- When all the tofu is fried, pour any remaining oil out of the wok, leaving a light coating of oil. If there is a lot of rice flour in the wok carefully wipe it out with a wadded paper towel and add a tablespoon of fresh oil.
- Lower the heat to medium-low and add the ginger and garlic. Cook until they smell fragrant and the garlic is starting to look golden.
- Add the coriander to the wok and cook stirring, until the coriander smells fragrant. Continue to cook, stirring until the garlic is lightly browned.
- Carefully add the orange juice and sambal mixture to the hot wok and stir to scrape up any cooked bits from the bottom of the pan. Simmer the mixture until it has reduced by about one-quarter.
- Stir the miso into ¼ cup water and stir it into the liquid in the wok.
- Add the fried tofu back to the pan and turn it so that it is completely covered in sauce. Set the temperature to low and cover the pan. Cook until the tofu has absorbed some of the sauce and the sauce has thickened to the consistency of a gravy.
- Transfer the tofu and sauce to a serving dish and garnish with fresh orange slices, if using, and fresh cilantro.
