Tofu, broccoli and almond stir fry

Tofu, broccoli, kale and almonds are all very good sources of calcium. Use calcium-set tofu (such as the Cauldron brand available in most supermarkets) for extra calcium content.

Per person:

100-150g tofu
soy sauce or tamari
sesame oil

100g broccoli florets
some kale or spring greens
20g flaked almonds

groundnut or vegetable oil for frying

Sauce -

100ml vegetable stock mixed with 1/2 tsp cornflour
2 tsp peanut butter
squirt of lemon juice
fresh or ground ginger
black pepper
whole dried chillies/chilli powder (optional)

(alternatively, just throw some extra sesame oil, black pepper and ground ginger in with the vegetables)

Rice to serve (preferably brown)

Cook the rice according to the instructions on the pack.

Drain the tofu, cut into chunks and marinade in the soy sauce and sesame oil. Fry the tofu in a large frying pan or wok for about 10 minutes until it begins to go firm. Remove and set aside.

Chop the broccoli and kale, fry for a few minutes, then add the sauce ingredients and the almonds. Re-add the tofu to heat up. Serve with the rice.