Why This Supports Menopause & Hormones

• As oestrogen declines, we see increased insulin resistance, altered fat distribution and changes in vascular and bone physiology.
• Tofu provides isoflavones such as genistein and daidzein, plant compounds that gently interact with oestrogen receptors — particularly ER-β. In a low-oestrogen state like menopause, these compounds may exert mild oestrogenic effects, which is why they’re often associated with reduced hot flush frequency and improved vascular tone in some women.
• Cruciferous vegetables such as broccoli provide glucosinolate compounds that support phase II detoxification pathways in the liver. Efficient clearance of oestrogen metabolites matters during perimenopause, when hormone levels fluctuate unpredictably. Broccoli also activates Nrf2, enhancing endogenous antioxidant defences at a time when oxidative stress tends to rise.
• Tofu also supplies high-quality plant protein, important for preserving lean muscle mass. Muscle becomes metabolically protective post-menopause, helping maintain insulin sensitivity and reduce visceral fat accumulation.
• Ginger contributes anti-inflammatory compounds that can help modulate joint discomfort and inflammatory tone, which often shift during this life stage.
• Brown rice provides slow-release carbohydrate, preventing sharp glucose swings. Blood sugar volatility drives cortisol fluctuations, and cortisol instability can worsen sleep disturbance and hot flushes.
• This dish supports hormone modulation, metabolic resilience and inflammatory balance in one balanced plate.

Ingredients (Serves 2)

200g firm tofu, cubed
1 tbsp olive oil
1 tbsp grated ginger
2 garlic cloves, sliced
1 head broccoli, in florets
1 red pepper, sliced
2 tbsp tamari
150g brown rice
1 tsp sesame seeds

Method

Cook brown rice according to packet instructions.

Heat olive oil in a wok. Add ginger and garlic briefly.

Add tofu and cook until golden on edges.

Add broccoli and pepper, stir fry 5–6 minutes until tender-crisp.

Stir in tamari.

Serve over brown rice with sesame seeds.