This dish is easy to prepare. It is very energetic and full of protein supplement.

Serves:     3
Time:      3 hours

Ingredients

• 3 slices - wheat bread

• 2 tablespoons - Butter

• 6 ounces cut into 1/2-inch-thick slices - Tofu

• 6 ounces (sharp cheddar) - Cheese

• 1 tablespoon Chopped onion or 1/4 teaspoon onion powder

• 1 1/4 cups - Milk (soy or dairy)

• 2 - Eggs, lightly beaten

• 1/2 teaspoon  - Salt

Directions

Butter the bread and slit each slice into 4 or 5 pieces. Lightly Coat a casserole with butter, then layer bread, tofu, cheese, and onion, repeating the layers until all ingredients are used. Mix up milk, eggs, salt and pepper in a bowl, and pour into the casserole now leave it for 1 to 2 hours. Bake casserole in a pan of water for 45 minutes in a preheated 350′ oven. The dish is ready now enjoy it.

TOFU: This meatless dish has much protein supplement. It is easy to prepare. Non-vegetarian must try it.

Serves: 2

Time: 1 ½ hours

Ingredients:

Tofu: 12 ounces (300g)
Mixed vegetable (Frozen) : 1 pound (450g)
Egg: 1
Soy sauce: 1 1/2 tablespoons
Sugar: 1 1/2 tablespoons
Cooking or white wine: 3 1/2 tablespoons
Salt to taste
Oil: 2 tablespoons

Instructions:

Boil 2 cup of water add a pinch of salt. Put uncut tofu into the boiling water and boil it again for 5 min. after it drain water well. Now stay for 30 to 60 minutes and change towels several times. Cook frozen mixed vegetables as directed on package; drain. Heat oil in pan until hot then add the mixed drain vegetables and well drained tofu. Mix up tofu with wooden spatula until tofu break into small pieces. Now mix soy sauce, sugar and wine. Pour in tofu then mix constantly until almost all liquid become dry. Then add beaten egg into tofu and vegetable mixture. Stir until egg is cooked. The dish is ready now you can enjoy with you family or friends.

Eggs biologically are laid by the females of many animals such as the birds and the reptiles. An egg consisting of the ovum is surrounded by layers of membranes and an outer casing. The eggshell’s color varies with the breed and has nothing to do in particular with the taste and its nutritive value. The color of the yolk again depends on the diet of the animals such as wheat-fed hen lay darker yolk eggs than the grass-fed hens. The most common egg used today is the hen’s egg. Eggs of other animals such as goose, duck and fowl are also available in some areas.

Eggs are the powerhouse of essential nutrients and minerals. It is found that the incredible egg has the 13 essential nutrients. It consists of the protein of the highest quality, zinc, folate and iron. It is extremely nutrient-dense food. Eggs are the source of nutrition of people of all ages.

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A very easy dish to make and healthy too. Check out apricot and pineapple smoothie and cook it within few minutes.

Serves: 2

Time: 5 Min

Ingredients

• Crushed pineapple : 1/4 cup
• Fresh apricot (small pieces) : 1
• Strawberries: 6
• Banana: 1
• Water: 1 ½ cup
• Skim milk powder: 1 tbsp.
• Quality protein powder (optional): 1 tbsp
• Flax seed oil: 1 tsp.
• Granulated sugar: To taste
• Ice cubes : 6

Directions

Take all fruits and other ingredients in a blender. Flax seed are optional if available add it other wise no problem. Run mixer and blend all the ingredients together. Serve a chilled shake and enjoy it.