Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Calcium, Protein and Iron.
- Calcium — Calcium helps build and maintain strong bones and teeth and supports normal muscle and nerve function — important throughout life and particularly around menopause.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
A savoury plant-based breakfast built on calcium-set tofu, with iron and protein.
Breakfast · Serves 2 · Ready in 15 min · Rich in Calcium, Protein, Iron
Ingredients
- 300g firm calcium-set tofu, crumbled
- 2 handfuls baby spinach
- 4 cherry tomatoes, halved
- ¼ tsp turmeric
- 1 tsp olive oil
- Cracked pepper
Method
- Heat the oil and add the crumbled tofu with the turmeric.
- Cook 3 to 4 minutes, then add the tomatoes and spinach until wilted.
- Season and serve on grainy toast.
Tip: Use calcium-set tofu (calcium sulphate) and a pinch of turmeric for colour.
Roughly per serve
- Iron: 3.5 mg
- Calcium: 250 mg
- Protein: 18 g
- Folate: 60 µg
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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