Recipe to restore your natural hormone balance

Phytoestrogens are substances naturally found in some plant based foods such as soy, seeds (flax), nuts (walnuts), pulses (lentils) and chickpeas. These plant chemicals have a beneficial hormone balancing effect in the body. So if you have too much oestrogen then they will dampen down its effect but if you have too little then they will gently boost your levels.

Asian women, particularly Japanese, are thought to experience fewer and less extreme menopausal symptoms because they eat a lot of soy. Although other factors are also likely to play a role, such as high vegetable and fish consumption and low consumption of sugar, dairy and red meat. This recipe contains pyhytoestrogens in the tofu, broccoli, mushrooms and beansprouts.  

Tofu, Vegetable and Bean Sprout Stir Fry (Serves 4)


2 tbsp olive oil/or coconut oil

6 spring onions cut in half at an angle

1-2 red chillis deseeded and finely chopped (leave this out if you get hot flushes)

1cm cube fresh ginger, peeled and grated

1 clove garlic

285g tofu cut into bit sized cubes

2 red/orange or yellow peppers, deseeded and cut into strips

100g mange tout or sugar snap peas (cut in ½)

100g baby sweetcorn, halved

100g broccoli florets cut into bite size pieces

100g chestnut mushrooms, halved

100g bok or pak choi or other chinese leaves, cut into large pieces

200g beansprouts

Soy sauce to taste

Small splash sesame oil


Heat the oil in a large wok until quite hot and add the spring onions and chillis. Stir fry until wilted and aromatic (2 mins), then remove with a slotted spoon and keep to the side. Then add the tofu and cook until well coloured. Remove and set aside. Add all the peppers, peas, sweetcorn, broccoli, garlic and ginger and stir fry for 2 more minutes. Then add the mushrooms, pak choi and cook for a few more minutes before returning the tofu, onions and chilli to the wok and adding the beansprouts. Cook for a further minute or so and season with the soy sauce and sesame oil and serve at once. Brown rice makes a good accompaniement. 


For more advice from Ceri Morgan and Ann Souter visit

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