Low Salt and Low Sugar Stir Fry for Menopause

Why is this stir fry better than a takeaway for menopause?

You might think it’s the abundance of vegetables especially if you know I am obsessed with incorporating more veggies in meals. But today It’s more about the salt and sugar content. When over 150 Chinese takeaways were analysed by the Action Salt it was found some contained half an adult’s recommended amount. Thats not including side dishes! The daily allowance is 6g (0.2oz) of salt. So even if you don’t eat a load of Chinese takeaways  you may just fancy an easy yet healthy alternative stir fry.

Low Salt can Lower Blood Pressure

High salt is known to raise blood pressure which can lead to heart disease. Salty snacks may trigger hot flushes, sweats and palpitations. Not something we need more of at menopause. It can also lead to anxiety because dehydration reduces brain energy. Not to mention dry skin and joint pains. All symptoms that sound familiar at menopause.

Falling oestrogen may also make women more salt sensitive. What’s more under stress, we may crave salty foods because your adrenal glands are producing extra cortisol, the stress hormone. Your adrenal glands can become exhausted, causing lower electrolyte levels.

We’d expect processed foods like ready meals, sauces, to have high salt but it is often added to other staples too; Bread, cereals tinned foods. So where possible eating unrefined home cooked food is better regarding salt intake. Good alternative salts that aren’t processed, include Sea Salt, or Himalayan Salt. They contain minerals that are beneficial necessary for our health.

High Sugar Warning at Menopause

High sugar is also common in stir-fry’s and sauces by making your own you can control how much is used. At menopause keeping our blood sugar balanced is key. Fluctuations cause energy dips, cravings and weight gain. Read more about Balanced Blood Sugar. 

The Secret of a Low Salt and Low sugar Stir Fry

It’s all about the sauce, and I always make plenty! This simple recipe is easily adapted with vegetables and protein that suit you or what’s in your fridge. This stir fry recipe fits the bill as it’s low salt and low sugar when compared to bought sauces. It’s also quick and easy to make from store cupboard ingredients. Add these items to your list now and you’ll have a quick easy meal up you’re sleave.

This low salt, low sugar stir fry is perfect for menopause

The stir fry sauce can be easily made ahead and stored in the fridge for a few days. To be low salt you need to make it with low salt stock and low salt soy sauce. This reduces the salt content considerably. You can use tamari for a gluten free version. It is naturally less salty and has a richer flavour so you can reduce the amount. This gives the stir fry a deep umami flavour that is mellower than soy sauce.  Whatever you decide the sauce ties everything together for a delicious stir fry.

The Low Salt and Low Sugar Menopause Stir Fry

Recipe serves 4

Plus brown Rice or Noodles ( brown rice noodles or Soba)

450g protein: chicken, beef, or pork cut into small pieces, prawns or firm tofu cubes.
4 cups of hard vegetables: broccoli or cauliflower florets, carrots, bell peppers, green beans chopped. Use a mix for healthy variety.
4 cups tender vegetables: sugar snap or peas, diced courgette or summer squash, sliced mushrooms, bean sprouts, baby spinach, chopped pak choi.
1 clove Garlic, ½ thumb size root ginger, 5 spring onions to taste.

The Sauce

1/2 cup low-sodium chicken or vegetable broth
4 tablespoons soy sauce or tamari
4 tablespoons fresh orange juice
2 tablespoon honey
4 teaspoons toasted sesame oil
4 teaspoons Sriracha or chilli sauce
2 teaspoon rice vinegar
1 teaspoon fish sauce (optional)
2 tablespoon cornflour
2 garlic clove, grated
2 teaspoon grated ginger

Prep the vegetables, crush garlic, grate the ginger before starting to cook because once you get started, it goes quickly.
In small bowl whisk everything together except the cornflour. Mix the cornflour with a small amount of the sauce mix so it’s not thick but not watery.
Use your largest frying pan or wok and preheat beforehand with a little cooking oil.  Coconut oil or ghee is best as they don’t deteriorate at high temperatures.

  1. Start to cook the protein in a preheated oiled pan or wok for 3 minutes.
  2. Next add the hardy vegetables cook for a further 3 minutes.
  3. Then garlic, ginger and onions and cook until fragrant, about 30 seconds.
  4. Then pour in the stir fry sauce mix leave to simmer for 5 minutes.
  5. Add tender vegetables last for 3 minutes or until soft.
  6. Finally add cornflour mix and bring it to a boil and cook until the sauce thickens.
  7. Serve with brown rice preferably …yes I know mines Basmati it was late

Refrigerate the sauce for up to 5 days. Remember to mix in the cornflour to thicken.


  • Use this stir fry sauce with any Stir Fry Recipe
  • You can make the sauce in a lidded jar shake and easily store it.
  • For a gluten free use gluten free tamari or GF soy sauce.
  • For a vegan sauce, omit the fish sauce.
  • You can swap the orange for lime juice.
  • You can swap the honey for brown sugar or maple syrup.
  • You can swap corn flour for arrowroot.


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