From the Kitchen of Dr. Bonnie Brock, NMD, MPH, RD
Menopause is a natural phase of life, but the hormonal shifts it brings—declining estrogen and progesterone levels, especially—can lead to symptoms like hot flashes, mood swings, weight gain, sleep issues, and brain fog. Nutrition plays a powerful role in helping your body adapt. Choosing the right foods can support hormone balance, ease symptoms, and improve your overall well-being during this transition. Cruciferous vegetables like broccoli contain indole-3-carbinol and sulforaphane, compounds that support estrogen detoxification in the liver. Soy (tofu), is a natural source of isoflavones, or plant-based compounds that act as mild estrogens and may ease hot flashes, improve bone density, and support heart health.
Ingredients
· 1 refrigerated pie dough
· 1 14 oz block extra-firm tofu
· 2 Tbsp avocado oil
· 1 small onion, diced
· 8 oz mushrooms
· 3 cups fresh broccoli, lightly steamed and chopped
· 3 cloves minced garlic
· 2 Tbsp unsweetened almond milk
· 2 Tbsp gluten-free or wholegrain flour
· 2 cups cherry tomatoes, halved
· Salt and pepper and Parmesan
Instructions:
- Unroll a pie dough and place in a tart pan and use your fingers to press into the bottom and up the sides. Poke a few holes with a fork across the bottom. Bake crust for 10 minutes at 350 degrees. Remove from the oven.
- Heat oil in skillet and saute onions until lightly browned. Add garlic cloves and saute 1 min. Add mushrooms and saute until softened. Add broccoli and saute. Sprinkle with salt and pepper, remove from heat.
- Break up tofu and add to food processor along with milk and flour. Process until smooth, about 2 minutes. If mixture is not “spreadable”, add more milk, 1 tsp at a time. Combine tofu mixture with sautéed vegetables and spread over warm crust. Add the halved cherry tomatoes on the top of the mixture and press in a little.
- Return to the oven and bake for 25-30 minutes (until the base is crispy and the tomatoes are cooked and caramelizing).
- Allow to cool before removing the pan. Sprinkle with salt and pepper and Parmesan when serving
