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  • Writer's pictureKelly-Anne Peters

Quick and easy meal to balance your hormones and improve your health..

Quick and Easy Healthy Balanced Meal

There is much discussion about the benefits vs risks of soy as part of a healthy diet. In a future article I will delve into the science behind it all which explains why we get so confused. I'll also discuss the pros and cons of soy based foods in relation to health and hormones.

However right now I'll tell you that what it comes down to is making sure that your diet is rich in iodine, and only ever eating natural and organic forms of soy.

Follow these rules and you can enjoy the benefits of soy such as improved hormonal balance, a rich protein source that can turn your morning coffee into a valuable protein packed snack, and a natural, alkalising, healthy, plant based source of calcium, iron and many other essential nutrients.

This recipe is detox friendly, contains foods and nutrients which studies have shown to be protective against many forms of cancer, and is a healthy, tasty, high protein, vegan meal ready in minutes.

The protein content of this meal is really substantial at 25g which comes from the spinach, cauliflower and tofu. The tofu adds 13g total protein so there's a huge 12g coming from the veggies alone - who said your protein had to be able to moo?.

The extra virgin olive oil is anti-inflammatory due to its oleocanthal content which acts in a similar way to anti inflammatory drugs like nurofen (yet without any harmful side effects).

The spinach is a rich source of iron, calcium and magnesium - enough to give you good energy all day long and a deeper sleep at night.

For mum's to be, leafy greens like spinach are your best sure fire way of ensuring that you get adequate levels of folic acid - yes that's right we get it from food. Though the makers of many pregnancy multi vitamins would rather you didn't know that.

The cauliflower offers healthy fibre, which feeds the good bugs in your digestive system which maintain your digestion, appetite and immune function.

The garlic simulates white blood cell production, keeping you healthy through flu season.

All ingredients in this meal stimulate or support liver detoxification in some way. And the cauliflower also supports optimum hormonal detox, to keep yours healthy and balanced.

More importantly though, it's cheap, quick and easy. And it tastes great too. Give it a go.


  • 1/4 head of cauliflower, chopped

  • 1 clove garlic, chopped or crushed

  • 1 Tbsp onion, diced

  • 100g baby spinach

  • 100 g organic tofu, diced

  • 1.5 tbsp extra virgin olive oil

  • Chili, salt and pepper to taste


  • Warm the oil and garlic together over a medium heat.

  • Add cauliflower, onion, tofu and some spinach. Let the spinach wilt before adding more, bit by bit.

  • Stir fry until spinach is wilted and tofu & cauliflower are golden brown.

  • Add salt, pepper, chili flakes and any other chosen spices to taste.

  • Enjoy

Until next time stay deliciously healthy.

Jennifer May Adv.Dip.Nut.Med


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