Ingredient: Tofu

Tofu has been eaten across China and Japan for well over 2,000 years, though it took a while to shake off its 1970s health-food reputation.

It is made by curdling soya milk and pressing the curds, rather like cheese-making, with different textures depending on how much water is removed. Silken tofu is soft and creamy, making it great to blend into smoothies, soups, sauces or chocolate puddings. Firm or extra-firm tofu holds its shape better, so it works well in stir-fries, curries, traybakes and marinades. Freezing and defrosting firm tofu before cooking also gives it a more sponge-like texture that soaks up flavour.

Tofu is naturally rich in protein and is one of the few vegan foods to provide all nine essential amino acids. When set with calcium sulphate, which is very common, it also becomes a useful source of calcium and it also contains some iron. Soya foods such as tofu contain natural phyto-oestrogens called isoflavones, which may help to support your hormone balance during perimenopause and menopause.