• Tofu and Mushroom Flan
• Sardines and Watercress on Toast
• Cheese and Watercress Scramble
• Crunchy Thai-style tofu and pine nut salad

Tofu and Mushroom Flan

(Serves 4)

Energy per serving 555 kcal

Calcium per serving 1228mg

Ingredients

• 100g (4oz) self-raising flour
• 65g (2¼ oz) polyunsaturated margarine
• 1 onion peeled and finely chopped
• 25g (1oz) vegetable margarine
• 1 garlic clove, crushed
• 110g (4oz) white button mushrooms, washed and thinly sliced
• 300g (10½ oz) packet tofu
• salt and black pepper
• 25g (1oz) ground almonds

Method

1. Preheat oven to 190°C/375°F/gas mark 5.
2. Grease a 20cm (8in) round flan tin or dish.
3. Sift the flour and a pinch of salt into a bowl.
4. Rub in the margarine until the mixture looks like fine breadcrumbs.
5. Gently press together to make a dough (no water needed). Place the dough on a lightly floured board and knead into a circle.
6. Roll out thinly and lift into a flan dish. Trim the edges.
7. Fry the onion gently in the margarine until soft, then put in the garlic and mushrooms and cook for a further 3 mins.
8. Remove from the heat and stir in the tofu. Season with salt and pepper.
9. Spoon into a flan case, level the top, and sprinkle with ground almonds.
10. Bake for 40 mins until the pastry is crisp and golden brown and puffed up.

Sardines and watercress on toast

(Serves 1)

Ingredients

• 1 slice of granary bread
• 1 garlic clove , halved
• 1 tomato , thinly sliced
• ½ x 115g can sardines in spring water, drained
• Handful of watercress
• Splash of balsamic vinegar

Method

1. Lightly toast the bread. Rub the cut side of the garlic over the surface of the toast and arrange the tomato slices on top. Add seasoning if you want to.
2. Break up the sardines with a fork and arrange on top. Pile on the watercress and drizzle with balsamic vinegar.

This recipe contains calcium, iron and omega 3's

Cheese and watercress scramble

(Serves 2)

Ingredients

• 2 slices of wholemeal bread
• 4 large eggs
• 4 tbsp milk
• 50g mature cheddar
• Generous knob of butter , plus extra for spreading
• 10 cherry tomatoes
• Generous handful watercress

Method

1. Toast the bread on both sides. Beat together the eggs and milk and season. Grate the cheese.
2. Heat the butter in a small-to-medium-sized frying pan (preferably non-stick) and when melted add the tomatoes and cook them for about 3 minutes over a fairly high heat, shaking the pan occasionally until they start to soften and the skins split.
3. Pour the eggs into the pan and leave them undisturbed for about 10 seconds. Stir and leave to settle again, then stir again until the eggs are almost scrambled. Sprinkle in the cheese, roughly chop and add the watercress, then take from the heat.
4. Butter the bread and put on serving plates, pile the scramble on top and serve straight away.

This recipe contains calcium and iron

Crunchy Thai-style tofu and pine nut salad

(Serves 2)

Ingredients

• 250g pack tofu
• 4 tbsp Thai sweet chilli dipping sauce
• 1 tbsp dark soy sauce
• 1 tbsp toasted sesame oil
• 300g pack vegetable and bean sprout stir-fry
• 25g pine nuts
• Dark soy sauce, to drizzle

Method

1. Drain the tofu, pat dry with kitchen paper and cut into chunky bite-size pieces. Put into a bowl, add 2 tablespoons Thai sweet chilli dipping sauce and 1 tablespoon dark soy sauce. Toss together and set aside to marinate for 15 minutes.
2. Heat 1 tablespoon toasted sesame oil in a wok or large frying pan over a medium-high heat. When hot, add the tofu and cook for 3-4 minutes, turning halfway, until golden and sticky. Set aside in a large bowl to cool slightly.
3. Add the vegetable and bean sprout stir-fry, pine nuts and 2 tablespoons Thai sweet chilli dipping sauce and toss together well.
4. Divide between 2 wide bowls and scatter with extra pine nuts. Serve with extra dark soy sauce, to drizzle over.