Silken Tofu Berry Bowl
If you're looking for a breakfast that does serious nutritional work without feeling heavy, this silken tofu berry bowl deserves a spot in your rotation. Blended smooth and left to set in the fridge, it has a thick, creamy texture somewhere between a mousse and a pudding – and at 27g of protein and nearly 17g of fibre with 434k/cal per serving, it punches well above its weight.
The base is silken tofu, which brings not just protein but also phytoestrogens – plant compounds that can support oestrogen balance during perimenopause and menopause. Paired with frozen raspberries for natural sweetness and colour, chia seeds for fibre and omega-3s, and finished with cacao nibs for a little crunch, this is one of those recipes that genuinely earns the word nourishing.
ingredients
serves 1
300g silken tofu
150g frozen raspberries
2 tbsp chia seeds
1 tsp vanilla extract
½ tsp maple syrup (optional)
1 tsp cacao nibs, to top
method
Add the silken tofu, frozen raspberries, vanilla extract and maple syrup (if using) to a blender and blitz until completely smooth.
Pour into a bowl or jar, then stir in the chia seeds.
Transfer to the fridge and leave to set for at least 10 minutes — the chia seeds will thicken the mixture as they absorb the liquid.
Top with cacao nibs and serve straight from the fridge.
the health boost tip
Silken tofu is one of the richest food sources of isoflavones – a type of phytoestrogen that may help ease hormonal symptoms during perimenopause and menopause by gently supporting oestrogen activity in the body. Making it a regular part of your diet, alongside other soy-based foods like edamame and miso, is a simple and delicious way to support your hormones through food.
