Get Nourished recipes: Healthy meals to support women through menopause

This week on Get Nourished, Luke Hines and Zoe Bingley-Pullin whip up delicious, healthy meals to help support women through menopause and tackle hormonal symptoms. 

Whether through symptoms or physical changes, menopause is a natural process that affects all women.

It signifies the end of the reproductive years and for some, the fluctuating hormones can also have an effect on mental health and bone health

Rich with calcium, Zoe’s cauliflower hashes served with Greek yoghurt salsa can support bone health during menopause, which could help prevent conditions like osteoporosis. 

Luke’s delicious Tofu Scramble on sourdough recipe is packed with soybeans and phytoestrogens, two ingredients studies show can help relieve menopausal symptoms such as hot flushes. 

Even if you’re not menopausal, you’ll love trying these quick-to-prepare healthy and tasty meals by Luke Hines and Zoe Bingley-Pullin, as seen on Get Nourished on The House of Wellness TV show.

Luke Hines’ Tofu Scramble 


1 tbsp extra virgin olive oil

450g block firm tofu 

2 tbsp nutritional yeast 

1/4 tsp garlic powder

1/4 tsp onion powder

2 tbsp tinned coconut cream

Salt, to season and serve 

To serve 

1 slice of sourdough, pre-toasted 

1/2 avocado, fan-sliced to load up onto the toast 

Some finely sliced chives and or dill 

Pinch of chilli flakes, to serve


Step 1. 

Heat the olive oil in a non-stick fry pan over medium heat.

Step 2.

Using a spatula or wooden spoon, mash the tofu block in the pan until it breaks down and crumbles into smaller pieces just like scrambled eggs. You can also use your hands to do this as you add it to the pan. Cook the tofu for four minutes or so, until the water from the tofu has evaporated. 

Step 3. 

Add in the garlic powder, onion powder, nutritional yeast and a pinch of salt. Cook and stir often until warm for around four to five minutes. Just prior to serving, pour in the coconut cream and stir to mix. Then, place the sliced avocado onto the bread and top with the tofu, sprinkle with the fresh herbs and chilli flakes. 

Zoe Bingley-Pullin’s Cauliflower Hashes with Zesty Greek Yoghurt Salsa 


For the hash browns 

500g packet cauliflower rice

1 tbsp wholemeal or brown rice flour

2 eggs, lightly whisked 

1/2 bunch spring onions, finely sliced 

Pinch of sea salt and pepper 

Extra virgin olive oil, for cooking

For the yoghurt

500g natural Greek yoghurt

1 tbsp lemon juice + 1 to 2 tsp zest

4 tbsp fresh dill, finely chopped

1/2 cherry punnet or grape tomatoes, diced finely 

Finely sliced spring onions


Step 1.

Cook the cauliflower rice according to packet directions and squeeze out as much liquid as possible.

Step 2.

Combine and stir the cauliflower, flour, eggs, spring onions, salt and pepper well in a large mixing bowl. 

Step 3.

Heat the olive oil in a large frying pan and add a spoonful of the mixture to the pan. Press it down slightly to flatten and cook on each side for approximately three minutes or until golden brown. Repeat this with the remaining mixture. 

Step 4. 

For the yoghurt, combine all ingredients in a small bowl and mix well. Serve with the cauliflower hash browns and top with a sprinkle of spring onions.