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PPFF Edamame & Spinach Soba Noodle Salad. What The Heck Is PPFF?


Our recipes follow PPFF guidelines for women in pre-, peri- and post-menopause.

To clarify, this stands for Protein, Phytoestrogens, (Healthy) Fat and Fibre.

In addition, they’re anti-inflammatory and guided by the Mediterranean Diet.

Why do we follow PPFF?

As a result of PPFF, your body works beautifully to keep your blood sugar balanced, your hunger hormone satisfied, your body packed with nutrients and your weight under control.

Furthermore, phytoestrogens can weakly mimic your body’s natural estrogen supplementing depleted estrogen receptors.

There’s also compelling evidence that a plant-based diet or certainly a diet heavily skewed to plants can help to minimise menopausal symptoms.

Indeed, the European Menopause and Andropause Society released a position statement that summarised the evidence of the Mediterranean Diet and menopausal health.

By all means, download a copy of our FREE Phytoestrogen Food List here. 😊

The Goods: Edamame & Spinach Rice Noodle Salad

To that end, this delicious salad uses lots of midlife-body-loving greens and protein/healthy fat from beans, soba noodles, peanut butter and seeds.

Soba noodles are made from buckwheat, a gluten-free grain which is a complete protein.

Note: this recipe is flexible. We’ve made it a vegetarian base but you can add other proteins such as eggs or fish dependent on your preferences.

Serves 4

Prep time: 10 minutes Cook time: 5 minutes


edamame-spinach-soba-noodle-saladFor the noodles:
  • 200g soba noodles (or you could use rice noodles)
  • ½ cup (75g) edamame beans
  • 140g baby spinach, torn
  • ½ tsp chilli flakes, to serve
  • 2 tsp sesame seeds, to serve

For the dressing:

  • 2 tbsp peanut butter
  • 1 tbsp rice vinegar
  • 1 tbsp tamari
  • 1 tbsp rice syrup
  • ½ tsp chilli flakes
  • 2 tsp sesame seeds
  • 1 tsp extra virgin olive oil, avocado oil or hemp seed oil


  1. Cook the noodles according to the instructions on the packaging.
  2. Once ready, drain, and run under cold water.
  3. In a small bowl, mix together all the dressing ingredients and set aside until needed.
  4. Transfer the noodles to a bowl with the edamame beans and spinach.
  5. Drizzle over the dressing and toss gently until coated.
  6. Serve topped with chilli flakes and sesame seeds.

Nutritional Information:

  • Gluten-Free (depending on noodles used)
  • Dairy-Free
  • Meal Prep/Freezable
  • Quick
Approximate nutritional value per serve:
  • Kcal 293
  • Fats(g) 6
  • Carbs (g) 50
  • Protein (g) 6
  • Fibre (g) 
7 Wellness Pillars of Menopause



Compliment all the goodness of PPFF with 40+ or 55+ and you’ll tick off two wellness pillars – nutrition and appropriate supplementation. Learn more.


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This is the time when menstruation is well and truly over, the ovaries have stopped producing high levels of sex hormones and for many ladies, perimenopause symptoms subside.

Estrogen has protective qualities and the diminished levels mean organs such as your brain, heart and bones become more vulnerable. It’s also a key lubricant so your lips may become drier, your joints less supple and your vagina might be drier. In addition, your thyroid, digestion, insulin, cortisol and weight may alter.

At this juncture, a woman might experience an increase in the signs of reduced estrogen but she should have a decrease of perimenopause symptoms. That said, some women will experience symptoms like hot flushes for years or even the rest of their lives.


Peri = ‘near’

Most females begin to experience the symptoms of perimenopause in their mid-forties. Your progesterone levels decline from your mid-30s but it’s generally from around 40 that the rest of your sex hormones begin to follow suit. 

Perimenopause is a different experience for every woman and some women may barely notice it. The first indicators are usually changes to the monthly cycle. This means that for some ladies, this can be accompanied by things like sore breasts, mood swings, weight gain around the belly, and fatigue as time goes on.

For those with symptoms it can be a challenging time physically, mentally and emotionally.

Importantly, perimenopause lasts – on average – four to 10 years. The transition is usually a gradual process and many women enter perimenopause without realising.