Vegetable and Tofu Wrap Recipe

Preparing lunch can get boring. It seems to be sandwich after sandwich, so why not add a twist this week and serve up a vegetable and tofu wrap!

Hacked to include high levels of nutrition and reduce menopause and perimenopause symptoms, this vegetable and tofu wrap will rank high in your list of lunchtime delights.

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Is tofu good during menopause?

Yes, tofu is extremely good to eat during menopause. It’s full of soy isoflavones which may help with hot flashes and night sweats.

On top of this, tofu is good for heart health and lowering cholesterol, strengthening blood vessels and improving bone density.

Vegetable and tofu wrap recipe

This vegetable and tofu wrap is full of nutritional gems without compromising on flavour.

Perfect for anyone going through perimenopause and menopause, this nutritional powerhouse is the perfect lunch-time pick-me-up.

Is this recipe vegan?

Yes, this vegetable and tofu wrap recipe is both vegan and vegetarian. For meat-eaters, I guarantee you won’t miss the meat, but if you do, you can swap the tofu for chicken breast.

Ingredients to make this vegetable and tofu wrap

This vegetable and tofu wrap recipe requires:

• 150g tofu (extra firm, pressed, sliced)
• 1 tbsp Tamari
  • If you can’t find tamari, opt for soy sauce (reduced salt)
• 1 brown rice tortilla
• 1 cup baby spinach
• ¼ cucumber (julienned)
• ¼ carrot (julienned)
• ¼ purple cabbage (chopped)

Serves: 1

Time: 25 mins

Nutritional benefits of this vegetable and tofu wrap

One of the best parts of making a wrap is that you can essentially add anything. So, this recipe has been curated to pack a nutritional punch.

• Tofu
  • As mentioned before, tofu is among the best things to eat when going through menopause and perimenopause. Tofu, rich in isoflavones, mirrors oestrogen, helping with hormone balance and reducing symptoms. Tofu is especially great to combat hot flashes and night sweats.
• Tamari
  • A fermented soy product, tamari also contains phytoestrogens, which mimic oestrogen inside the body. This helps with a range of menopause symptoms, including hot flashes and vaginal dryness.
• Brown rice tortilla
  • Brown rice tortilla is a healthier alternative to white tortillas due to the higher amount of fibre, minerals and vitamins. This is beneficial for heart health and weight control.
• Baby spinach
  • Dense in vitamin K, baby spinach is excellent for improving bone density. It’s also rich in calcium and combats hot flashes and night sweats.
• Cucumber
  • Cucumber is anti-inflammatory, helping with menopause and perimenopause bloating. Not to mention, cucumbers are mainly water and fibre, helping to hydrate the body (which aids with skin elasticity and hair health), making them a “cooling food.” This means they’ll reduce the number and severity of hot flashes.
• Carrots
  • Carrots may help balance your hormones and will also keep you fuller for longer due to the high fibre content, making them excellent for weight control.
• Purple cabbage
  • Nutrient-rich, purple cabbage is often overlooked when it comes to the best foods for menopause. However, studies have suggested that purple cabbage can reduce inflammation in the body, improve heart health, make your bones stronger and aid with digestion.

How to make this vegetable and tofu wrap

To make this easy vegetable and tofu wrap, follow the steps:

1. Marinate your tofu slices in tamari for 15 minutes.
2. Heat a skillet or cast-iron pan over medium heat and add the drained tofu.
3. Cook for 3 to 4 minutes per side, until crispy and browned on each side. Remove and set aside.
4. Place the tortilla flat and layer the spinach, cucumber, carrot, cabbage, and marinated tofu on top.
5. Tightly roll up the wrap and enjoy!

Vegetable and tofu wrap recipe – in a nutshell

This vegetable and tofu wrap is delicious and jam-packed with nutritional value. From opting for a tofu wrap rather than using meat, including ingredients chosen specifically to reduce menopause symptoms such as baby spinach and cucumber and making sure flavour isn’t compromised, this vegetable and tofu wrap will be a go-to for lunch!