Savory Steel-Cut Oat and Tofu Porridge Portion
A single serving of warm, savory oat porridge cooked with crumbled firm tofu, artichoke bottoms, shiitake mushrooms, and bok choy. Comforting and richly seasoned with nutritional yeast, garlic, and golden turmeric.
Prep
10 min
Cook
30 min
Total
40 min
Makes
3 servings
Created together. Shared with you.
Made by Alicia + Lila
Alicia created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
30 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Knife and cutting board
Time saver
Reheat leftover portions on the stovetop or in the microwave with 1 to 2 tbsp of water or vegetable broth to restore creaminess.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
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- 01
Measure 0
Measure 0.5 cup steel-cut oats, 1 block firm tofu, 0.25 cup nutritional yeast, 2 artichoke bottoms, 1 cup chopped bok choy, 0.25 cup sliced shiitake mushrooms, 0.5 tsp garlic powder, 0.5 tsp ginger powder, 0.25 tsp turmeric, and 0.5 cube vegetable bouillon into a large saucepan.
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Add 3 cups water (710ml) to the…
Add 3 cups water (710ml) to the saucepan and stir well to combine all ingredients.
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Place the saucepan over medium-high heat and…
Place the saucepan over medium-high heat and bring the liquid to a rolling boil.
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Reduce heat to low
Reduce heat to low, cover the saucepan with a lid, and simmer gently for 25 to 30 minutes, stirring occasionally, until the oats are tender and creamy.
Look for: the oats are tender and creamy
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Remove the saucepan from heat and uncover
Remove the saucepan from heat and uncover. Stir thoroughly to distribute the tofu and vegetables evenly.
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Divide the porridge into 3 equal portions
Divide the porridge into 3 equal portions. Serve 1 portion immediately in a bowl.
Ready when: everything is assembled and ready to enjoy
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Allow remaining portions to cool completely before…
Allow remaining portions to cool completely before transferring to airtight containers for refrigerator storage for up to 4 days.
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