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
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
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