Lunch Today: Protein-Packed Egg and Tofu Bites

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egg-tofu-bitesWhether you’re brown bagging it at the office, packing a school lunch, or simply sitting down for a midday meal, you want to be energized by food that delivers a tasty nutritional punch. This recipe gives you double the protein power and is ideal for many people, including those concerned about sugar intake or managing diabetes.

Whole eggs have high-quality protein and are rich in B vitamins (B2, biotin, choline, inositol, B5, and B12), as well as vitamins A, D and E. In addition, they provide important minerals such as iron, phosphorus, zinc and sulfur. Egg yolks also provide cholesterol and lecithin. Cholesterol plays many important roles in the body and is necessary for the production of adrenal hormones, vitamin D and sex hormones.

Tofu is a protein-rich meat alternative that is easily available, inexpensive, low in fat and nutritious. It also helps give a nice texture to this recipe. I make a tray and stack them in a small thermos for my kids’ lunches, but they also make a great post workout snack!

Egg and Tofu Bites

• 6 organic eggs
• 1/2 of a 300 g package soft tofu (organic is best)
• Sea salt, to taste
• 1 large sweet potato, cooked, peeled, and chopped (roasted is best)
• 1/2 red pepper, chopped
• 1 cup  chopped broccoli florets
• 3/4 cup crumbled feta or grated cheddar cheese

Preheat oven to 350 F. Crack eggs into a large bowl and crumble in tofu. Season with salt. Using a whisk or hand blender, mix well. Stir in sweet potato, red pepper and broccoli.

Pour the mixture into a mini muffin baking sheet (with cupcake liners) or in an 8 inch square baking dish lined with parchment paper. Sprinkle with cheese, and then bake for 20 to 25 minutes (for mini muffin size) or 35 to 40 minutes (square dish) until the eggs are set. Remove from the oven and let it stand for 5 to 10 minutes. If using the square dish, cut them into squares.

Photo from here, with thanks.

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February 2023