BONE BOOSTING

cals 412 fat 23g protein 20g carbs 35g serves 2

Vegan? Almonds are your friends. They contain more bone-boosting calcium – harder to come by if you’re swerving dairy – than any other nut

INGREDIENTS

200g firm tofu, cubed • 120g brown rice • 4 heads of pak choi, torn • fresh coriander, to garnish For the marinade: thumbsized piece of ginger, grated • 3 garlic cloves, crushed • 1 tbsp honey • 3 tbsp tamari • 1 tbsp sesame oil • 1 tbsp almond butter • 1 tsp chilli powder

METHOD

1. Mix the ingredients for the marinade together in a bowl and add the tofu. Leave while you prep the rice to let the spices infuse. Smells gooood.

2. While the tofu is busy marinating, put your rice on. Brown takes an age, but it’s worth it for the wholegrain goodness. Bring a saucepan of water to the boil, then add the rice and turn down to a simmer for 45 mins.

3. Meanwhile, remove the tofu from the marinade and place a frying pan over a medium heat. Add the tofu and cook until crisp.

4. Remove the tofu from the pan, then throw in the remaining marinade, along with 100ml water. Bring to the boil, then add the pak choi and cook for 1-2 mins until slightly wilted. Once the rice is cooked, drain it and spoon it into bowls.

5. Quickly stir the tofu into the pak choi mixture. Serve atop the rice and garnish with coriander if that’s your thing.