Menopause-Friendly Soy Tofu Stir Fry

This is a fifteen-minute stir fry for the nights you want something hot, savory, and genuinely satisfying without much cleanup — one wok, a handful of vegetables, and a block of tofu.

Soy foods like tofu contain plant compounds called isoflavones, which is why dishes built around them are often recommended as part of a menopause-friendly diet. Here it's browned until golden, then tossed with broccoli, bell pepper, and carrot in a garlic-ginger soy sauce that keeps things light rather than heavy.

Serve it over steamed rice or quinoa if you want a more filling plate, or enjoy it on its own. Leftovers reheat quickly in a skillet the next day, and the dish is easy to scale up if you're cooking for more than two — just add another block of tofu and a bit more sauce.