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Midlife Nourish Bowl

Nourishing your midlife body is easy with this recipe for a midlife nourish bowl. This simple recipe is ideal for a quick lunch or dinner and is so colourful you’re going to love putting it together to see how beautiful it looks in the bowl.

Midlife nourish bowl
Midlife nourish bowl

How to prepare crispy tofu

Press your tofu between a clean tea towel and place a heavy object (eg wooden chopping board or a book) on top. This removes the water and helps to create crispier tofu. Cut into 2cm pieces and marinade in 2-3 tbsp soy sauce for at least 15 minutes. Drain the excess soy sauce and toss in a few tablespoons of cornflour. Dust off excess and cook in an air fryer until crispy or fry in a pan with some olive oil.


You can swap the vegetables up depending on the season and what you have on hand. Think about colour and try to include a range of brightly coloured vegetables.

The rice can be swapped for cous cous or quinoa or noodles. Take your pick.

I’ve used store-bought Kewpie roasted sesame dressing here but feel free to use your favourite dressing.

Nutritional benefits

This nourish bowl contains a range of colourful vegetables to add variety to your diet and help to improve your gut health. The addition of edamame beans and tofu increases phytoestrogens which can be helpful during menopause to improve symptoms. And finally, avocado adds healthy fats to help reduce the risk of heart disease.

Midlife Nourish Bowl

Midlife Nourish Bowl

Yield: 2
Author: Rachael Cooper
Prep time: 15 MinTotal time: 15 Min
Nourish your body with this bowl of colourful vegetables, crispy tofu and a tasty dressing.


  • 3/4 cup rice, cooked
  • 1/4 red onion, thinly sliced
  • 1/2 cup cucumber, diced
  • 1/2 cup red cabbage, finely shredded
  • 1/4 cup edamame beans
  • 1/2 avocado, diced
  • 1/2 cup carrot, grated
  • 1 spring onion, finely sliced
  • 200g tofu, pan or air fried
  • 2 tsp sesame seeds, toasted
  • Kewpie roasted sesame dressing to serve


  1. Assemble all ingredients into a bowl, except sesame seeds and dressing.
  2. Sprinkle with sesame seeds and drizzle dressing on top.

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