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Sweet Potato, Egg, and Tofu Squares

Serves 4.


    Sweet Potato Squares

    Forget “brinner” (breakfast for dinner) and get your egg on at lunchtime. Get double the protein power with eggs and tofu. While sweet potatoes rank higher on the glycemic index, pairing them with protein helps keep insulin levels from shooting through the roof.


    Flavour tip

    For robust, rich, deep flavour, roast the sweet potato; don’t steam or boil it.


    Sweet Potato, Egg, and Tofu Squares


    • 6 organic eggs
    • 1/2 - 300 g package soft tofu
    • 3 sun-dried tomatoes, packed in oil, chopped
    • Sea salt, to taste
    • 1 large sweet potato, cooked, peeled, and chopped
    • 1/2 red pepper, chopped
    • 1 cup (250 mL) chopped broccoli florets
    • 3/4 cup (180 mL) crumbled feta or grated cheddar


    Per serving:

    • calories266
    • protein19g
    • fat15g
      • saturated fat7g
      • trans fat0g
    • carbohydrates17g
      • sugars6g
      • fibre3g
    • sodium465mg



    Preheat oven to 350 F (180 C).


    Crack eggs into large bowl and crumble in tofu. Add sun-dried tomatoes and salt. Using hand blender, whirl until well mixed. Stir in sweet potato, red pepper, and broccoli.


    Pour into 8 in (20 cm) square baking dish lined with parchment paper (to make serving and clean-up easier). Sprinkle with cheese, and then bake until eggs are set, 35 to 40 minutes. Let stand for 5 minutes, and then cut into squares.



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    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.