Tomatoes are full of health-promoting nutrients including minerals, vitamins C and E, β-carotene, lutein and flavonoids such as quercetin[1]. It is an excellent source of the antioxidant lycopene (the red pigment in tomatoes) and studies have shown that tomato consumption is associated with a decreased risk of certain types of cancer, including breast cancer and prostate cancer, and cardiovascular diseases[2]. Certain variants such as the San Manzano tomato and cherry tomatoes are particularly high in lycopene[3].
Nothing beats fresh sun ripened tomatoes but cooking actually increases the bioavailability of lycopene. Keep the skins on as these are full of lycopene
Teriyaki Tofu (Low FODMAP)
roasted tofu & aubergine in a miso, soy and ginger teriyaki glaze with broccoli florets, whole leaf spinach, edamame, chives & red pepper mixed into a mixture of red quinoa & wholegrain rice and topped with toasted pumpkin seeds.
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One serving of a meal made in accordance with this recipe is low in FODMAPs and can assist with following the Monash University Low FODMAP diet™ read more |
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Diversity score = 10.5 of your 30 weekly plant types contributing to a more diverse gut microbiome read more |
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Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels. |
| vegan | |
| 1 person | 377g |
| 2 people | 754g |
| cooking | microwave / oven |
Tofu (60.6%) [Water, SOYBEANS, Calcium Sulphate], Aubergine (54.5%), Ginger (4.5%), Broccoli (11.4%), Edamame (9.9%), Quinoa (7.9%), Spinach (6%), Red Peppers (3.5%), Pumpkin Seeds (1.2%), Chives (0.5%) water, Extra Virgin Olive Oil, Tamari SOY Sauce (9.9%) [SOYA Beans, Water, Salt, Distilled Alcohol (from Sugar Cane), Koji Seed (Aspergillus Oryzae)], Brown Sugar, Red Wine Vinegar [Cabernet Sauvignon Vinegar, Concentrated Grape Must, SULPHITES], White Miso (4.4%) [Cultured Rice, Water, SOYA Beans, Sea Salt], Ginger, Tapioca Starch, Dried Chives, Brown Rice (20.8%)
For allergens please see ingredients in bold.
this meal contains a FODMAP safe amount of beans
this meal contains a FODMAP safe amount of red pepper
this meal contains a FODMAP safe amount of broccoli
read more about how we develop our Low FODMAP meals
| Typical Values | per 100g | per 377g |
|---|---|---|
| energy kJ | 520 | 1961 |
| energy kCal | 124 | 469 |
| fat g | 6 | 21 |
| of which saturates g | 0.8 | 3.1 |
| carbohydrates g | 12 | 45 |
| of which sugars g | 4 | 16 |
| fibre g | 2 | 9 |
| protein g | 5 | 20 |
| salt g | 0.5 | 1.7 |
Per Serving:
Vitamin A (ret eq)
286.5 ug
35.3% of RI
Vitamin C
24.5 mcg
29.7% of RI
Vitamin K
199.8 ug
269.3% of RI
Folates (B9)
120.6 ug
62.1% of RI
Phosphorus
282.75 mg
40.4% of RI
Manganese
1.5 mg
68.7% of RI
Selenium
5.7 ug
10.3% of RI
Potassium
656 mg
32.3% of RI
Sat Fat
3.1 g
15.8% of RI
RI = Reference Intake
Low Sugar
Low Saturated Fat - Heart*
Source of Fibre
High in Vitamin K - Bones, Blood
Source of Protein - Bones, Muscles
Source of Folic Acid - Energy, Brain**
Source of Manganese - Bones, Energy
*normal cholesterol levels
**normal psychological function
Microwave
1 Person
microwave 800W
8.5 mins
Remove sleeve and pierce film. Cook for 5 mins. Stir, re-cover and cook for a further 3.5 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
Microwave 800W 15 mins
Remove sleeve and pierce film. Cook for 10 mins. Stir, re-cover and cook for a further 5 mins. Rest for 2 mins, check piping hot & enjoy!
Oven
1 Person: oven 195°C / 175°C Fan / Gas mark 5
50 mins
Preheat oven. Remove sleeve and pierce film. Cook for 50 mins, ideally on a flat baking tray, and then stir. Rest for 2 mins, check piping hot & enjoy!
2 People: Oven 195°C / 175°C Fan / Gas mark 4 - 60 mins
Preheat oven. Remove sleeve and pierce film. Cook for 60 mins, ideally on a flat baking tray, and then stir. Rest for 2 mins, check piping hot & enjoy!
Microwave
Oven
Contains sulphites, soy.
Get in touch if you’d like to know more.
We use tree nuts in almost all our meals.
Please note that our kitchen does handle celery, milk, fish, mustard, tree nuts, sesame, soy, and sulphites. Please drop us an email to hello@fielddoctor.co.uk if you’d like to know more.
Keep frozen below -18C and do not refreeze if defrosted.
