Protein, Fiber & Iron: The Lasagna That Empowers You

Craving a lasagna that not only tastes amazing but also gives your body a powerful boost? This nutrient-packed, protein-rich lasagna is tailored to meet women’s unique health needs. It provides essential protein for hormone balance, fiber for a healthy gut, and iron to fuel your energy levels—all while being completely plant-based! Perfect for anyone who wants to enjoy a delicious meal and nurture their health at the same time.

1. Plant-Based Proteins for Hormone Balance and Recovery

Hormone production relies on high-quality amino acids, which are abundant in plant-based proteins. This lasagna features tofu and white beans, both excellent sources of protein:

• Tofu provides a complete plant-based protein with all essential amino acids and is easily digestible.

• White beans are rich in fiber and also contain iron and magnesium, promoting muscle relaxation and stress regulation.

The combination of these ingredients ensures your body gets optimal support—whether it’s after exercise, during stressful times, or throughout your cycle.

2. Fiber for a Healthy Digestion

A healthy digestion is key to hormonal balance since the gut helps eliminate excess hormones like estrogen from the body. This lasagna is packed with fiber from vegetables, white beans, and gluten-free corn or rice lasagna sheets.

Fiber:

• Promotes gut health by acting like a "broom," cleaning the digestive tract.

• Keeps you feeling full for longer and stabilizes blood sugar—helpful in avoiding cravings.

A fiber-rich diet also supports your gut microbiome, which is closely linked to hormonal health. A healthy gut = balanced hormones!

3. Iron for Energy and Vitality

Women lose iron regularly during menstruation and need to replenish it through diet. The white beans in the ricotta mix are a fantastic plant-based iron source. When paired with tomatoes (rich in Vitamin C), iron absorption is enhanced.

Iron is essential for red blood cell production and oxygen transport throughout the body. Including enough iron in your diet helps combat fatigue and boosts your energy levels.

The Recipe: Protein-Packed Lasagna

Ingredients for the Vegetable Sauce:

• 1 onion, finely chopped

• 2 garlic cloves, minced

• Mixed vegetables (e.g., zucchini, carrots, bell peppers, spinach)

• 500 ml tomato passata

• 1 tsp vegetable bouillon powder

• Seasonings (e.g., oregano, thyme, paprika)

Ingredients for the Ricotta-Bechamel:

• 200 g tofu

• 250 g white beans (cooked)

• 150 ml plant-based milk (e.g., oat milk)

• Salt, pepper, garlic powder

• 4 tbsp nutritional yeast

Other Ingredients:

• Gluten-free corn or rice lasagna sheets

Instructions:

1. Prepare the Vegetable Sauce:

   • Sauté the onion and garlic in a little oil.

   • Add the mixed vegetables and cook briefly.

   • Stir in the tomato passata and bouillon, add seasonings, and simmer until thickened.

2. Make the Ricotta-Bechamel:

   • Blend tofu, white beans, plant-based milk, nutritional yeast, and seasonings until smooth.

3. Layer the Lasagna:

   • Start with a layer of vegetable sauce.

   • Add a layer of lasagna sheets.

   • Repeat with vegetable sauce, then ricotta-bechamel.

   • Continue layering until all ingredients are used, ending with ricotta-bechamel.

4. Bake:

   • Cover the lasagna with foil and bake at 240 °C (475 °F) for 35 minutes.

   • Remove the foil and bake for an additional 20 minutes at 200 °C (400 °F), until the top is golden brown.

This lasagna isn’t just delicious—it’s a true nutrient powerhouse that benefits women at any stage of life. It supports hormone balance, promotes a healthy gut, and helps maintain optimal iron levels for sustained energy and vitality. Give it a try and experience how it can transform your meals into a source of strength and health. 😊

Enjoy and thrive!