Asian-Inspired Chicken & Edamame Power Bowl

A perimenopause-friendly meal designed to support your metabolic health

Navigating perimenopause means your body is working harder to maintain stable blood sugar and metabolic function. Research from the SWAN study shows that insulin resistance increases during this transition – independent of age – making metabolic health more crucial than ever. The good news? What you eat can make a significant difference.

This protein and fiber-packed power bowl is specifically crafted to keep you satisfied, energized, and blood sugar stable throughout your afternoon. With chicken and fiber-rich edamame and vegetables, this meal provides the sustained energy you need to power through work and avoid that dreaded 3 PM crash. Better metabolic health truly means better overall health during perimenopause.

Adapted: Munching with Mariyah
Servings: 4

Ingredients:

• 2 packages of Trader Joe’s edamame (or 2 cups of cooked, shelled edamame)
• 2 packs of tiny cucumbers (9 oz pack)
• 2 small bunches of cilantro
• 10 green onions
• 2 packs of Thrive noodles or Miracle Noodles
• 1 lb of cooked chicken 🍗 (chopped air-fried thighs recommended)
• Sesame seeds to top
• Optional – mint torn for topping

Dressing

• 2 tsp sesame oil
• 1 tsp fish sauce
• 2 tsp lime juice
• 1 tsp red pepper flakes
• 2 tsp coconut aminos
• 1 tsp rice vinegar
• 2 tsp allulose

Instructions:

1. Cook the Chicken
   • Season chicken thighs with salt and pepper (or your favorite spices).
   • Air fry at 400°F for 12–15 minutes until golden and cooked through, or prepare with your favorite method.
   • Let cool slightly, then slice into bite-sized pieces.
2. Prepare the Noodles
   • Rinse and drain Thrive/Miracle noodles well.
   • Heat in a dry pan for 3–5 minutes to remove excess moisture. Set aside.
3. Prep the Veggies
   • Slice cucumbers into thin rounds or half-moons.
   • Dice green onions.
   • Tear cilantro leaves off stems.
   • If using, tear mint leaves.
4. Heat the Edamame
   • Warm edamame on the stove or in the microwave according to package directions.
5. Make the Dressing
   • In a small bowl, whisk together sesame oil, fish sauce, lime juice, red pepper flakes, coconut aminos, rice vinegar, and allulose.
6. Assemble the Salad
   • In a large bowl, combine noodles, edamame, cucumbers, scallions, cilantro, and chicken.
   • Pour dressing over and toss until everything is coated.
7. Finish & Serve
   • Sprinkle with sesame seeds and optional mint.
   • Serve warm, chilled, or at room temperature.

Notes:

• For lunches or make-ahead meals, combine noodles, edamame, cucumbers, and chicken in containers.
  Keep cilantro, scallions, mint, and dressing separate until just before eating – this keeps the salad fresh and crisp instead of soggy.