Relieve Menopausal Symptoms with this Delicious Vegan Tofu Parmesan

Menopause is a natural stage in a woman’s life, but that doesn’t mean it’s always easy. Hot flashes, mood swings, night sweats, and fatigue can all take a toll. But what if you could help manage some of these symptoms with the food on your plate? Enter our vegan tofu parmesan recipe—a delicious, plant-based twist on a classic comfort dish that’s packed with ingredients known for their potential to relieve menopausal symptoms.

Tofu: A Plant-Based Protein Powerhouse

Tofu, the star of this recipe, is a fantastic source of plant-based protein. But what makes it particularly beneficial for women going through menopause is its high content of isoflavones. Isoflavones are phytoestrogens—plant compounds that can mimic the effects of estrogen in the body. As estrogen levels decline during menopause, isoflavones may help alleviate symptoms such as hot flashes and night sweats. Additionally, tofu is rich in calcium, which is essential for maintaining bone health, another important consideration during menopause. Other tofu recipes on HealthyHerMidlife include a vegan tofu stir fry and a vegan tofu chili.

Flaxseed: Supporting Hormonal Balance

In this recipe, flaxseed is used to create a flax egg, a popular vegan substitute for traditional eggs. But flaxseed does more than just hold the tofu coating together. It’s rich in lignans, another type of phytoestrogen. Lignans can help balance hormone levels, potentially easing the intensity and frequency of hot flashes. Flaxseed is also a good source of omega-3 fatty acids, which can support heart health—especially important as cardiovascular risk increases after menopause.

Whole Wheat Breadcrumbs: Fiber for Digestive Health

The whole wheat breadcrumbs used to coat the tofu aren’t just for crunch—they’re also a great source of fiber. During menopause, digestive health can be a concern, and a diet high in fiber can help keep things running smoothly. Fiber also supports heart health by helping to lower cholesterol levels and maintain healthy blood pressure. Plus, it helps you feel full and satisfied, which can be beneficial if you’re dealing with weight management challenges during menopause.

Cashews: Nutrient-Dense and Satisfying

Cashews, the base of our vegan parmesan, are rich in healthy fats, magnesium, and zinc. Magnesium is known to help with mood regulation and sleep, both of which can be disrupted during menopause. Zinc plays a role in hormone regulation and immune function. The healthy fats in cashews can also help manage inflammation, which can be higher during menopause due to hormonal changes.

Tomatoes: Antioxidant-Rich and Heart-Healthy

The marinara sauce in this recipe is made from crushed tomatoes, which are loaded with antioxidants like lycopene. Lycopene has been shown to reduce the risk of heart disease, a concern that becomes more prominent after menopause. Tomatoes are also a good source of vitamin C, which can support skin health as it changes during menopause, and potassium, which helps regulate blood pressure.

A Delicious Way to Support Your Body

This vegan tofu parmesan isn’t just a tasty meal; it’s a dish that can offer real benefits during menopause. The combination of isoflavones, phytoestrogens, healthy fats, and fiber makes it a nutrient-dense option that can help alleviate some of the more uncomfortable symptoms of menopause while also supporting overall health.

Whether you’re looking to add more plant-based meals to your diet or seeking ways to manage menopausal symptoms naturally, this recipe is a delicious and satisfying choice. Give it a try, and enjoy the comforting flavors knowing that you’re nourishing your body in all the right ways.

Vegan Tofu Parmesan

Try this healthy vegan tofu parmesan recipe that may help relieve menopausal symptoms with nutrient-rich, plant-based ingredients.

Author: Kristine Roberson Courses: Mains Recipe Keys: Vegan

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Prep Time 25 mins Cook Time 35 mins Total Time 1 hr Difficulty: Intermediate Cooking Temp: 400  °F Servings: 4 Calories: 400

Ingredients

Servings

Tofu Ingredients

• 1 block firm tofu (pressed and drained)

• 1 cup whole wheat breadcrumbs

• ¹⁄₄ cup nutritional yeast

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp dried oregano

• ¹⁄₂ tsp paprika

• ¹⁄₄ tsp salt

• ¹⁄₄ tsp black pepper

• ¹⁄₂ cup unsweetened almond milk (or any plant-based milk)

Flax Egg

• 1 tbsp Ground flaxseed

• 3 tbsp water

Marinara Ingredients

• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 cloves garlic (minced)
• 1 can crushed tomatoes (28 oz)
• 1 tsp dried basil
• 1 tsp dried oregano
• Salt and pepper to taste
• 1 tbsp fresh parsley, chopped (optional)

Cashew Parmesan Ingredients

• ¹⁄₂ cup raw cashews
• 2 tbsp nutritional yeast
• ¹⁄₂ tsp garlic powder
• ¹⁄₄ tsp salt

For Serving

• Whole wheat spaghetti or your favorite pasta
• Fresh basil leaves (optional)

To Make

Prepare the Tofu

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Slice the tofu into 1/2-inch thick slices.
3. In a shallow bowl, mix the whole wheat breadcrumbs, nutritional yeast, garlic powder, onion powder, dried oregano, paprika, salt, and pepper.
4. In another bowl, whisk together the almond milk and flax egg (ground flaxseed mixed with water, let sit for 5 minutes to thicken).
5. Dip each tofu slice into the almond milk mixture, then coat with the breadcrumb mixture, pressing lightly to adhere.
6. Place the coated tofu slices on the prepared baking sheet and bake for 20-25 minutes, flipping halfway through, until golden and crispy.

Make the Marinara Sauce

1. While the tofu is baking, heat olive oil in a saucepan over medium heat.
2. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic and cook for another minute.
4. Pour in the crushed tomatoes, dried basil, and dried oregano. Season with salt and pepper to taste.
5. Let the sauce simmer for 15-20 minutes, stirring occasionally. If using, stir in fresh parsley before serving.

Prepare the Cashew Parmesan

1. In a food processor, combine the raw cashews, nutritional yeast, garlic powder, and salt. Pulse until you get a crumbly texture resembling grated parmesan.

Assemble the Dish

1. Cook your whole wheat spaghetti or preferred pasta according to package instructions. Drain and set aside.
2. Once the tofu is ready, remove it from the oven.
3. In a serving dish, place a portion of cooked pasta. Top with a generous amount of marinara sauce.
4. Place the baked tofu slices on top and sprinkle with cashew parmesan.
5. Garnish with fresh basil leaves if desired.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 400kcal

% Daily Value *

Total Fat 18g28%

Saturated Fat 3g15%

Sodium 600mg25%

Total Carbohydrate 40g14%

Dietary Fiber 8g32%

Sugars 7g

Protein 22g44%

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Calcium 250 mg

Iron 4 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

This recipe could come together quicker with your favorite jarred marinara sauce.

Keywords: vegan, tofu