A good stir fry can be a boon to busy midlife women who are grappling with perimenopause and post-menopause.

Why? Because a stir fry can pack a nutrient-dense punch while being quick and easy. Plus it can cross off our phytoestrogen, protein, (healthy) fat and fibre (PPFF) guidelines for an anti-inflammatory, Mediterranean-style diet too. Moreover, it ticks the ‘eat a rainbow of colour’ box too.

Read all about PPFF here.

In addition, it’s wonderfully versatile. Vegetarian? No problem. Simply swap out the chicken for tofu or nut meat or, you could use quinoa instead of rice also.

Read: 7 Wellness Pillars For Your Best Menopause

Notes:

Oranges are an excellent source of vitamin C. One large orange provides over 100% of the RDI. One reason we’ve included it in our stir fry. Not to mention that oranges are also delicious!

What’s more, our bodies don’t store vitamin C so we need to get it from our diet. AND it’s a natural antihistamine so may be helpful if you’re experiencing menopause-related itchiness. Learn more in 6 Ways To Tame Itchy Skin.

A good stir fry can be a boon to busy midlife women who are grappling with perimenopause and post-menopause. Share on X

Citrus-sy Chicken Orange Stir Fry

Serves 4

Prep 10 mins
Cook 25 mins

For the sauce:

1 orange, juice only
⅓ cup (100g) marmalade (low sugar)
¼ cup (60ml) soy sauce
1 tsp. sriracha (or as needed)
1 tbsp. buckwheat flour

Note: Sriracha is a hot sauce – here’s a link.

For the stir fry:

1 tbsp garlic, minced

1 red capsicum, chopped
½ cup (25g) carrot, grated
1 tbsp sesame seeds
1 tsp orange zest
1 tbsp EVOO (extra virgin olive oil)
450g chicken breast, chopped
3 spring onions, chopped
1 cup (150g) snap or snow peas
3 cups (450g) cooked brown rice

Method:

Mix all of the sauce ingredients together.
Add some water if necessary to thin it down slightly.
Cook rice according to instructions on the packaging or use leftover rice.
Heat the EVOO in a large pan.
Add in the chicken breasts and cook for 4-5 minutes until the chicken is cooked through.
Remove from the pan and set aside.
Lower the heat and add the garlic and spring onions cooking for 1 minute.
Keep stirring to prevent burning.
Now add the snow peas and capsicum and cook for another 3-4 minutes.
Add in cooked rice and mix well with the vegetables.
Next, add in the cooked chicken, grated carrot and the sauce you made earlier.
Stir well until heated.
Garnish with sesame seeds, orange zest and more spring onion to serve.

Gluten-free
Dairy-free
High protein
Meal prep/freezer friendly

Nutritional info per serving:

Kcal 397
Fats (g) 7
Carbs (g) 53
Protein (g) 34

If you make one of our recipes don’t forget to tag us on Instagram @menome100. We’d love to see your creations!

We recommend a multi-pronged approach to experiencing your best natural menopause journey. Nutrition and hydration play a huge role along with movement, community, humour and appropriate supplementation among other things.

We offer the evidence-based efficacy of Merry Peri^® and Perky Post^® to help alleviate the signs and symptoms of peri- and post-menopause.