Sip, Scroll, and Learn (Midlife Edition)

Prep time: 10 minutes
Cook time: 60 minutes
Servings: 4 

Looking for a hearty, plant-powered dinner that doesn’t leave you feeling heavy? This Scrambled Tofu & Mushroom Bolognese over Spaghetti Squash is a fiber-rich, protein-packed twist on a classic Italian favorite. By swapping traditional pasta for spaghetti squash, you get a lighter, nutrient-dense meal that’s naturally gluten-free and hormone-friendly.

Ingredients

• 2 large spaghetti squash, halved and seeds removed
• 16 oz (454 g) firm tofu, crumbled
• 1 tbsp avocado oil (or olive oil)
• 1 yellow onion, finely diced
• 4 cups mushrooms (portobello, shiitake, cremini – chopped)
• 3 garlic cloves, minced
• 2 stalks celery (about ½ cup diced)
• 4 cups marinara sauce
• ¼ cup nutritional yeast

Directions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Drizzle squash halves with oil, salt, and pepper, then place face-down on the sheet. Roast for 30–40 minutes, until tender.

2. Meanwhile, press excess water from tofu, crumble, and set aside.

3. Heat oil in a skillet over medium heat. Add onion and cook until translucent, about 6–8 minutes. Stir in mushrooms and cook until browned. Add garlic, celery, and tofu, cooking for another 5–6 minutes.

4. Stir in marinara sauce and nutritional yeast. Season with salt and pepper. Simmer on low for 10–12 minutes.

5. Use a fork to scrape squash into spaghetti-like strands. Divide among bowls and top with tofu-mushroom bolognese.

🌿 Midlife Wellness Tips

• Tofu for Hormone Health: Tofu contains phytoestrogens, plant compounds that can gently support estrogen balance during and after menopause.
• Mushrooms for Immunity: Packed with antioxidants, vitamin D, and beta-glucans, mushrooms help strengthen your immune system; a great ally in midlife.
• Spaghetti Squash Swap: A lighter alternative to pasta that’s rich in fiber, keeping you fuller longer while supporting digestion.
• Nutritional Yeast Boost: Adds a cheesy flavor plus B vitamins, which help with energy metabolism and stress resilience.

Pro Tips & Swaps

• More Carbs: Sub spaghetti squash with brown rice pasta or chickpea pasta if you want a heartier meal.
• Homemade Marinara: Choose a sauce with minimal added sugar, or make your own for a cleaner option.
• Add More Veggies: Toss in spinach, zucchini, or bell peppers for extra plant diversity.

Storage Tips

• Fridge: Store in airtight containers for up to 4 days.
• Freezer: Freeze portions of the tofu-mushroom sauce (without squash) for up to 2 months.

Nutrition (per serving)

• Calories: 404
• Fat: 17 g
• Protein: 24 g
• Total Carbs: 42 g
• Net Carbs: 32 g
• Sugar: 11 g
• Fiber: 10 g