Description:
A quick, satisfying stir-fry loaded with plant-based protein, calcium, and phytoestrogens from tofu and bok choy. These ingredients are known to balance hormones naturally and help reduce skin flare-ups linked to hormonal shifts. Perfect for a light yet nourishing lunch or dinner.
🖼️ Image:
(Optional: Image of golden tofu cubes and vibrant green bok choy in a glossy soy-based sauce served over rice or on a white plate.)
🕒 Preparation Time:
20 minutes
🔥 Calories:
310 kcal per serving
🍽️ Servings:
2 servings
🏷️ Tags:
Hormone, Vegan, Asian, Quick, Skin
📊 Nutrition Highlights:
- Calcium: 35% Daily Value (DV)
- Protein: 24g
- Iron: 18% DV
🛒 Ingredients:
- 200g firm tofu (pressed and cubed)
- 2 cups baby bok choy (washed and halved)
- 1 tbsp sesame oil
- 2 cloves garlic (minced)
- 1 tsp fresh ginger (grated)
- 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tsp rice vinegar
- 1 tsp maple syrup (optional)
- 1 tbsp water
- 1 tsp cornstarch (optional, for thickening)
- Sesame seeds & chopped green onions (for garnish)
👩🍳 Instructions:
- Prep the Tofu
Press tofu for at least 10 minutes to remove excess moisture. Then cut into 1-inch cubes. - Crisp the Tofu
In a large non-stick pan or wok, heat 1/2 tbsp sesame oil over medium heat. Add tofu cubes in a single layer. Cook for 3–4 minutes per side until golden and crisp. Remove and set aside. - Sauté Aromatics
In the same pan, add the remaining 1/2 tbsp sesame oil. Sauté garlic and ginger for 30 seconds until fragrant. - Add Bok Choy
Add bok choy halves to the pan. Stir-fry for 3–4 minutes until wilted but still vibrant and slightly crisp. - Make the Sauce
In a small bowl, mix soy sauce, rice vinegar, maple syrup (if using), and cornstarch mixed with water. Pour into the pan. - Combine & Simmer
Return the tofu to the pan. Toss everything well to coat. Let simmer for 2–3 minutes until the sauce thickens slightly and coats the tofu and bok choy. - Serve & Garnish
Plate immediately and top with sesame seeds and chopped green onions. Serve over brown rice or quinoa for a complete meal.
💡 Tips & Notes:
- Tofu Texture: Use extra-firm tofu for the best crisping. Air-frying or oven-baking the tofu before stir-frying adds even more texture.
- Hormone-Friendly Boost: Add flaxseeds or edamame for more phytoestrogens.
- Flavor Variations: Add chili flakes or sriracha for heat, or mushrooms for an umami-rich version.
- Meal Prep: This dish stores well in the fridge for up to 2 days and can be reheated gently in a pan.
