Tempeh, Mushrooms & Cavolo Nero

A perimenopause-focused meal that brings together protein, calcium, vitamin K, magnesium and fibre to support bone health.

Ingredients

• 200g tempeh, sliced or cubed
• 200g mushrooms, sliced
• 2–3 large handfuls cavolo nero, stems removed and leaves roughly chopped
• 1 bunch broccolini
• 1 tbsp extra-virgin olive oil
• 2 cloves garlic, finely chopped
• 1 tsp fresh ginger, grated
• 1 tbsp tamari
• 1 tsp sesame oil
• Optional: a splash of Japanese mirin or rice vinegar (sweetens slightly)
• Optional, to finish: toasted sesame seeds, chilli and spring onion

Method

1. 1Heat the olive oil in a large frying pan. Add the tempeh and cook for 4–5 minutes, turning until lightly golden.
2. 2Add the mushrooms and cook for another 5–7 minutes, allowing them to brown and release their moisture.
3. 3Add the garlic and ginger and cook for 30–60 seconds.
4. 4Add the broccolini with a splash of water, cover and steam for 2–3 minutes, then add the cavolo nero for the final 1–2 minutes, until the leaves soften but retain some texture.
5. 5Stir through the tamari, sesame oil, and mirin or rice vinegar if using.
6. 6Finish with sesame seeds, chilli and spring onion, if using.

Why it’s good for you

Tempeh is made from fermented, cooked soybeans. It's a complete vegetarian protein with a nutty, chewy texture — and unlike tofu, which is made from a soybean extract, tempeh retains its fibre. Tempeh is also high in isoflavones, naturally occurring phytoestrogens that may help support menopausal symptoms, particularly hot flushes. Current evidence suggests whole-soy foods are generally considered safe as part of a balanced diet for women with breast cancer, including many with oestrogen-receptor-positive disease — though individual circumstances and oncology treatment should always be considered.

Cavolo nero (Tuscan kale) is high in calcium and vitamin K, and lower in oxalates than some other leafy greens, namely spinach.