11/16/2025
Ingredients
1 cup cooked quinoa (I used red quinoa for extra crunch + color)
2 cups kale, chopped
½ cup white beans (cannellini or great northern)
½ avocado, diced
½ cup tofu, cubed and pan-seared (or sub grilled chicken)
1 cup roasted asparagus
2 tbsp roasted almonds or mixed nuts
2 tbsp crumbled goat cheese
For the dressing
-2 tbsp olive oil
-1 tbsp apple cider vinegar or lemon juice
-1 tsp Dijon mustard
-1 tsp maple syrup or honey
-Salt + pepper to taste
How to make it
-Cook the quinoa according to package directions and let it cool slightly.
-Sauté or roast the tofu or chicken. Season with salt, pepper, and a drizzle of olive oil until golden on all sides.
-Roast the asparagus at 400°F for about 10–12 minutes, until tender and slightly crisp.
In a large bowl, massage the kale with a drizzle of olive oil and a pinch of salt (this helps soften the leaves).
-Add quinoa, white beans, avocado, nuts, and tofu to the kale.
-Whisk together the dressing and toss everything to coat evenly.
-Top with roasted asparagus and goat cheese.
💫 Why this bowl works for menopause:
Kale + beans → fiber + phytonutrients for hormone metabolism
Tofu → plant-based protein + phytoestrogens
Avocado + nuts → healthy fats for hormone production
Quinoa → complete protein + magnesium for mood + sleep
✨ Nourishing, colorful, and full of texture — exactly what your body craves this season.
