Crunchy Tempeh and Broccoli Slaw
A satisfying, crunchy slaw featuring protein-packed tempeh, fresh broccoli, and red cabbage. Tossed in a savory sesame-ginger dressing and topped with almonds for the perfect bite.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthNight sweats
Connect the whole evening
Record evening timing, temperature, alcohol, stress and sleep together. Persistent disruption is worth discussing with a clinician.
Track: night sweats + wake-ups
Hot flashes
Track your personal context
Meals and routines can feel different from day to day. Use this as an observation prompt, not as evidence that a food or supplement treats hot flashes.
Track: timing + personal triggers
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Before you start
Your 20-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Large skillet · Mixing bowl
Time saver
This is a brilliant prep-ahead meal. The sturdy cabbage and broccoli actually taste better when they sit in the dressing for a few hours.
Do these three things first
- 1Prep cups broccoli florets (chopped)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
One clear step at a time
0 of 6 steps complete
Next: Heat a light splash of olive or…
- 01
Heat a light splash of olive or…
Heat a light splash of olive or avocado oil in a skillet over medium heat.
Tap card to mark done - 02
Toss the cubed tempeh into the pan…
Toss the cubed tempeh into the pan with a pinch of salt, black pepper, and garlic powder. Pan-fry for about 5 to 7 minutes, turning occasionally until golden brown and crispy on all sides. Remove from heat.
Tap card to mark done - 03
While the tempeh cooks
While the tempeh cooks, prepare your base by combining the chopped broccoli and shredded red cabbage in a large bowl.
Tap card to mark done - 04
Add the warm
Add the warm, crispy tempeh to the bowl. The residual heat will slightly soften the raw vegetables.
Tap card to mark done - 05
Drizzle the sesame-ginger dressing over the top…
Drizzle the sesame-ginger dressing over the top and toss everything thoroughly to coat.
Tap card to mark done - 06
Sprinkle with sliced almonds for a final…
Sprinkle with sliced almonds for a final layer of crunch.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
If raw broccoli causes bloating or…
If raw broccoli causes bloating or digestive discomfort, quickly steam or blanch it for 2 minutes before adding it to the bowl.
This is a brilliant prep-ahead meal
This is a brilliant prep-ahead meal. The sturdy cabbage and broccoli actually taste better when they sit in the dressing for a few hours.
Tempeh has an earthy flavor
Tempeh has an earthy flavor. If you find it slightly bitter, steaming the whole block for 5 minutes before cubing and pan-frying completely removes the bitterness.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.