Bone & muscle strength Vegetarian Squash & feta frittata muffins (lunchbox batch)
Baked frittata muffins with roast squash, feta and spinach; grab-two lunches all week.
Calcium tofu & sesame noodle soup
A restorative ginger broth with calcium-set tofu, tahini, noodles and bok choi.
Ingredients
Servings 2
Quantities scaled from the original (2 servings).
Tick ingredients off as you gather them.
Method
- Step 1
Simmer the stock with ginger and garlic for 5 minutes.
- Step 2
Whisk in miso and tahini off the boil.
- Step 3
Add noodles for 3 minutes, then tofu and bok choi for 3 more.
- Step 4
Season with soy and sesame oil; top with spring onions and seeds.
Make it work for your circle: cooking for someone in
perimenopause? Every recipe on this site explains its own "why", so
you don't have to; just cook it. Doubling the vegetables never hurts.
Nutrition per serving
| Calories | 470 kcal |
|---|---|
| Protein | 24g |
| Carbohydrates | 52g |
| – of which sugars | 4g |
| Fibre | 7g |
| Fat | 19g |
| – of which saturates | 3g |
| – of which omega-3 | 0.6g |
| Calcium | 520mg |
| Iron | 4.4mg |
| Salt | 2.2g |
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