Savoring Steel-Cut Oats and Tofu Bowl
A cozy, savory porridge bowl packed with golden steel-cut oats, pan-seared tofu, shiitake mushrooms, and tender bok choy. Flavored with nutritional yeast and coconut aminos for a rich umami taste.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
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 HealthDigestive 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Knife and cutting board
Time saver
Store leftover portions in an airtight container in the refrigerator for up to 4 days.
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 8 steps complete
Next: Measure water and low-sodium vegetable bouillon cube…
- 01
Measure water and low-sodium vegetable bouillon cube…
Measure water and low-sodium vegetable bouillon cube into a medium saucepan. Bring to a boil over medium-high heat on the stove.
Tap card to mark done - 02
Stir steel-cut oats
Stir steel-cut oats, ground turmeric, ground ginger, and garlic powder into the boiling broth.
Tap card to mark done - 03
Reduce heat to low
Reduce heat to low, cover saucepan with a lid, and simmer gently for 20 minutes until oats are tender and creamy.
Look for: oats are tender and creamy
Tap card to mark done - 04
Cut firm tofu into bite-sized cubes
While oats simmer, cut firm tofu into bite-sized cubes.
Tap card to mark done - 05
Heat a non-stick skillet over medium heat
Heat a non-stick skillet over medium heat. Add tofu cubes and cook for 8 to 10 minutes, turning occasionally until golden brown on all sides.
Look for: golden brown on all sides
Tap card to mark done - 06
Add shiitake mushrooms
Add shiitake mushrooms, thawed and quartered artichoke bottoms, and chopped bok choy to the skillet with the tofu. Cook for 3 to 4 minutes until greens are wilted.
Look for: greens are wilted
Tap card to mark done - 07
Stir nutritional yeast and coconut aminos into…
Stir nutritional yeast and coconut aminos into the cooked oats until smooth and well combined.
Look for: smooth and well combined
Tap card to mark done - 08
Transfer savory oats to a bowl and…
Transfer savory oats to a bowl and top with the sautéed tofu and vegetable mix. Serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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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.