Ginger Tamari Beef and Crunchy Veggie Bowl
Seared lean beef mince cooked with fresh ginger, garlic, and tamari, served alongside air-fried broccoli and bell pepper over fragrant jasmine rice. Packed with protein and completely gluten-free and dairy-free.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Hayley + Lila
Hayley 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 HealthSteadier 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
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
Comfortably 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
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
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your air fryer to 400°F (200°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Preheat your air fryer to 400°F (200°C)
- 01
Preheat your air fryer to 400°F (200°C)
Preheat your air fryer to 400°F (200°C).
Tap card to mark done - 02
Trim broccoli florets and slice red bell…
Trim broccoli florets and slice red bell pepper into bite-sized pieces.
Tap card to mark done - 03
Toss the broccoli and red bell pepper…
Toss the broccoli and red bell pepper with sesame oil in a small bowl until coated.
Look for: coated
Tap card to mark done - 04
Place the vegetables in the air fryer…
Place the vegetables in the air fryer basket and cook for 8 to 10 minutes, shaking halfway through, until edges are crisp and tender.
Look for: edges are crisp and tender
Tap card to mark done - 05
Heat a non-stick skillet over medium-high heat
Heat a non-stick skillet over medium-high heat.
Tap card to mark done - 06
Add lean beef mince to the skillet…
Add lean beef mince to the skillet and cook for 5 to 6 minutes, breaking it up with a spoon, until brown and cooked through.
Look for: brown and cooked through
Tap card to mark done - 07
Add minced garlic
Add minced garlic, freshly grated ginger, and crushed red pepper flakes to the beef, stirring continuously for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 08
Pour tamari into the beef mixture and…
Pour tamari into the beef mixture and stir for 1 minute to coat completely, then remove from heat.
Allow: 1 minute
Tap card to mark done - 09
Add pre-cooked jasmine rice to a bowl
Add pre-cooked jasmine rice to a bowl, top with the warm tamari beef and air-fried vegetables, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 10
Store any leftovers in an airtight container…
Store any leftovers in an airtight container in the fridge for up to 3 days.
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