Bone
Calcium-Boost Tofu & Kale Bowl
A bone-friendly bowl layering calcium-set tofu, kale, and almonds with a lemon-tahini dressing for calcium, magnesium, and protein.
Prep 15 min Cook 20 min Total 35 min 2 servings
Bones need more than calcium — magnesium, protein, and vitamin K all play a part. This bowl layers calcium-set tofu, calcium- and K-rich kale, magnesium from almonds and tahini, and protein throughout.
Why it helps
Calcium and protein are building blocks for bone, and bone loss speeds up after menopause. Plant sources like calcium-set tofu, kale, almonds, and tahini make it easy to hit calcium targets without relying on dairy.
Ingredients
- 1 block (400 g) calcium-set firm tofu, cubed
- 4 cups chopped kale, stems removed
- 1 cup cooked quinoa
- 2 tbsp sliced almonds
- 1 tbsp tahini
- Juice of 1/2 lemon
- 1 tbsp olive oil
- 1 clove garlic, minced
- 1 tsp maple syrup
- Salt, pepper, and a pinch of chili flakes
Instructions
- 1Heat the olive oil over medium. Roast or pan-fry the tofu until golden, about 12–15 minutes, seasoning with salt.
- 2Massage the kale with a little olive oil and a pinch of salt for 1 minute to soften, then lightly sauté 2–3 minutes.
- 3Whisk the tahini, lemon juice, garlic, maple syrup, and a splash of water into a pourable dressing.
- 4Build the bowls with quinoa, kale, and tofu. Drizzle with dressing and top with almonds.
Nutrition (per serving, approximate)
480
Calories
27 g
Protein
30 g
Carbs
28 g
Fat
8 g
Fiber
300 mg
Sodium
Tips & swaps
- Check the label for 'calcium sulfate' to be sure your tofu is calcium-set.
- Pair with a source of vitamin D (sunlight, fortified foods, or a clinician-advised supplement) for absorption.
- Swap kale for bok choy or collard greens.