Key Nutrients: Isoflavones, iodine, curcumin, zinc, tryptophan.
Benefits:
Miso, made from fermented soybeans, contains isoflavones which are phytoestrogens. These compounds can mimic estrogen in the body, potentially easing symptoms related to estrogen decline. Edamame beans are immature soybeans. Nori seaweed is packed with iron, calcium and magnesium, plus iodine to support thyroid function. Turmeric contains curcumin, a compound found to help balance estrogen and lift mood. Linseed and pumpkin seeds are high in zinc which helps balance blood sugar to reduce cravings, as well as supporting the nervous system and brain function. Pumpkin seeds are source of tryptophan, an amino acid that is a precursor for serotonin and melatonin. These are beneficial for mood regulation and improving sleep.
Symptoms Helped: Hot flushes, night sweats, mood swings, weight management, brain fog.
Ingredients:
- 3 tbsp miso paste (preferably organic)
- 1 litre water
- 1 block silken tofu, diced
- 50g dried seaweed (nori or wakame), rehydrated
- 100g edamame (shelled)
- 100g sliced mushrooms (shiitake or button mushrooms work well)
- 50g kale, finely chopped
- 1 tsp grated ginger
- ¼ tsp turmeric powder (or more if desired, to taste)
- 1 tbsp ground linseeds
- 1 tbsp unsalted pumpkin seeds (sprouted, if available)
Instructions:
- Heat water in a pot until just simmering.
- Add the seaweed and simmer for 5 minutes.
- Dissolve the miso paste in a small amount of warm water to prevent clumping and add it to the pot.
- Add ginger, turmeric, tofu, and vegetables like mushrooms and kale. Let them simmer gently (avoid boiling to preserve the benefits of miso).
- Add edamame and cook until they are warmed through.
- Serve the soup hot, topped with the ground linseeds and pumpkin seeds,
This miso soup recipe is rich in nutrients particularly beneficial for managing perimenopause symptoms, making it not only comforting but also supportive of overall health during this transitional phase.
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