here. --> Midlife Nourish Bowl - Rachael Cooper - Menopause Nutrition

Midlife Nourish Bowl

This midlife nourish bowl is a perfect recipe for menopause 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.

Jump to Recipe
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. Alternatively, try this baked tofu recipe.


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.

White bowl with rice, cucumber, edamame beans, red cabbage, grated carrot, avocado and crispy tofu.

Midlife Nourish Bowl

A delicious combination of grains, vegetables and tofu.
Prep Time 15 minutes
Cook Time 0 minutes
Tofu & Rice 15 minutes
Course Main Course
Cuisine australian
Servings 2


  • 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 Frozen edamame beans Thawed
  • 1/2 Avocado Diced
  • 1/2 cup Carrot Grated
  • 1 Spring onion Finely sliced
  • 200 Grams Tofu Pan or air-fried
  • 2 tsp Sesame seeds Lightly toasted
  • Kewpie Roasted Sesame Dressing To serve


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


See notes in blog post for instructions on how to make the crispy tofu.
Keyword Salad, Tofu

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating

Scroll to Top