Description: Simple and easy to prepare. Tofu can be very nice with seasonings. This can be added into a salad as well. It is healthy and refreshing.
Serves: 1 
Cooking time: 15 minutes

Ingredients

• Tofu – 150g
• Spring onion – chopped, 15g
• Sesame oil – 1 teaspoon
• Lemon juice –  1 teaspoon or squeeze from 1 wedge of lemon
• Salt – 1 dash
• Ground black pepper – 1 dash

Method

1. In a small bowl, mix spring onion, salt, ground black pepper and sesame oil.
2. Place the tofu on a plate and pour the sauce on top.

Nutritional Values Per Serving

Kcal	Protein	Fat	Carbs	Fibre	Sugars	Salt	Saturated Fat
128.9	7.5g	8.6g	5.8g	0.6g	2.4g	0.4g	1.2g
6.4%	15.0%	12.3%	2.2%	1.8%	2.7%	6.9%	5.9%

Nutritional Tips

Tofu is made from soya beans and contains “isoflavone” which has a similar structure to estrogen. Due to the similarity in structure, they could interfere with the action of our own estrogen and it could help to ease menopause symptoms including improving bone health (Ikeda et al, Journal of Nutrition, 2006, 136:1323-1328). There are some other known benefits, such as reducing the risk of breast and prostate cancers or improving skin health. 

Eating tofu or other soy food products more often than animal products for proteins would lower the intake of saturated fat and cholesterol. This may help to reduce the risk of cardiovascular diseases. However, you may find the taste of tofu on its own may be bland or too plain (no taste) and may want to add seasonings. Bear in mind the amount of seasonings you will be putting as the tofu absorbs the seasoning/tastes very well, so it may be better to dip it rather than pour the sauce or soak it for too long.