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 (Mediterranean)
Firm tofu in a teriyaki glaze with pumpkin seeds, spring onions, broccoli, spinach, edamame & red pepper with a tamari ginger dressing on steamed red quinoa & whole grain rice.
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Diversity score = 11.5 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 | 382g |
| 2 people | 764g |
| cooking | microwave / oven |
Smoked Tofu (17%) [Water, SOYA Beans, Firming Agent Nigari (Magnesium Chloride)], Water, Edamame (14%) [Edamame (SOYA)], Aubergine (12%), Brown Rice (19%), Broccoli (10%), Red Peppers (7%), Spinach (5%), Quinoa (6%), Extra Virgin Olive Oil, Gluten Free Tamari SOY Sauce [Water, SOYBEANS, sea salt], Crushed Dried Dates, Red Wine Vinegar [Cabernet Sauvignon Vinegar], Ginger (5%), Onions, Garlic, Pumpkin Seeds, Spring Onions (1%) White Miso [Cultured Rice, Water, SOYA Beans, Sea Salt], Tapioca Starch, Vitamin D (Cholecalciferol)
For allergens please see ingredients in bold.
| Typical Values | per 100g | per 382g |
|---|---|---|
| energy kJ | 510 | 1947 |
| energy kCal | 122 | 465 |
| fat g | 5 | 20 |
| of which saturates g | 1 | 3 |
| carbohydrates g | 12 | 45 |
| of which sugars g | 4 | 15 |
| fibre g | 3 | 10 |
| protein g | 5 | 21 |
| salt g | 0.4 | 1.7 |
Per Serving:
Sat Fat
3 g
15.3% of RI
RI = Reference Intake
Low Saturated Fat - Heart*
Source of Fibre
High in Vitamin K - Bones, Blood
Low Sugar
Source of Protein - Muscles
Source of Vitamin D
*normal cholesterol levels
Microwave
1 Person
microwave 800W
8.5 mins
Remove sleeve and pierce film. Cook for 4.5 mins. Stir, re-cover and cook for a further 4 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
microwave 800W
17 mins
Remove sleeve and pierce film. Cook for 9 mins. Stir, re-cover and cook for a further 8 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 5
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 Soy, garlic, onion, sulphites.
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.
