Soy Foods Limit Hot Flashes

Cool-jams Recipe 

Red wine and chocolate have been making headway in the food-as-medicine race, but good old tofu isn’t giving up any time soon. Researchers have found that consuming two servings a day of soy foods like tofu and soy milk helps reduce the number and severity of hot flashes from menopause.

The study was published in Menopause: The Journal of the North American Menopause Association, two things we did not know existed. In it, researchers from the University of Delaware analyzed the results of 19 different studies of the effects of soy on menopause and ascertained that there is a link between soy consumption and less terrible hot flashes. According to the Huffington Post, the study found that women who consumed 54 milligrams of the estrogen like isoflavones found in soy — about what one would get from two large glasses of soy milk or seven ounces of tofu — reported a 20.6 percent decrease in frequency of hot flashes and a 26 percent decrease in their severity. Two servings a day doesn’t sound like so much, but rather than chugging two glasses of soy milk, mix it up a bit and experiment with some tofu recipes. We'll be adding more of these to our Cool-jams recipe collection in the future. In the meantime, here's a terrific tofu stir fry that  you might like.


  • 3 tablespoons soy sauce
  • 1 tablespoon unseasoned rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon oriental sesame oil
  • 1/4 teaspoon dried crushed red pepper
  • 1 12-ounce package extra-firm tofu, drained, cut into 3/4-inch cubes, patted dry with paper towels
  • 1/4 cup water
  • 1 teaspoon cornstarch
  • 2 tablespoons vegetable oil, divided
  • 6 ounces fresh shiitake mushrooms, stemmed, caps quartered
  • 8 ounces sugar snap peas, trimmed
  • 4 garlic cloves, minced
  • 1 tablespoon minced peeled fresh ginger
  • 4 green onions, sliced on diagonal


Whisk first 5 ingredients in medium bowl to blend. Add tofu and stir to coat; let marinate 30 minutes. Drain, reserving marinade in small bowl. Whisk 1/4 cup water and cornstarch into marinade. Heat 1 tablespoon vegetable oil in large nonstick skillet over medium-high heat. Add tofu and sauté until golden, about 2 minutes. Using slotted spoon, transfer tofu to plate. Add remaining 1 tablespoon vegetable oil to skillet. Add mushrooms and stir-fry until tender, about 3 minutes. Add sugar snap peas; stir-fry 2 minutes. Add garlic and ginger; stir-fry 30 seconds. Return tofu to skillet; drizzle reserved marinade mixture over. Stir-fry until marinade thickens slightly, about 30 seconds. Season to taste with salt and pepper. Transfer to bowl. Sprinkle with green onions and serve.