🟨 ⚠️ Rice Noodles With Roasted Tofu, Sweet Potato & Bok Choy

Serve: 2

Ingredients

• 150 g rice noodles (pad Thai style)
• 125 g firm tofu, cubed (fresh, not marinated)
• 125 g sweet potato, peeled & cubed
• 2 small bok choy, halved lengthwise
• 2 Tbsp olive oil or rice bran oil
• 1 tsp maple syrup (optional)
• Pinch salt

Method

1. Roast sweet potato & tofu: Preheat oven to 200°C (390°F). Toss sweet potato cubes with 1 Tbsp oil + pinch salt. Roast 20–25 min until golden. Add tofu cubes for last 15 minutes, turning once.
2. Cook rice noodles: Prepare according to packet, drain, rinse, set aside.
3. Steam bok choy: Steam 3–4 min until bright green and just tender.
4. Assemble: Divide noodles between bowls. Top with roasted tofu, sweet potato, and bok choy. Drizzle with maple syrup or serve with Maple–Chive Dressing (below).

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Maple–Chive Dressing

Makes: ~½ cup
Prep time: 5 min

Ingredients

• 3 Tbsp light olive oil (or rice bran oil for lighter flavour)
• 2 Tbsp water
• 1 Tbsp pure maple syrup
• 1 Tbsp finely chopped fresh chives
• Pinch salt

Method

1. Whisk oil, water, and maple syrup until smooth.
2. Stir in chives + salt.

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Dietary Notes

Notes (per serve)

• Hopkins (Low Histamine): ⚠️ Suitable with caution — rice noodles, bok choy, sweet potato all safe if fresh; tofu is sometimes included under soy “avoid,” but plain, unfermented tofu can be trialled fresh.
• MED (Migraine Elimination Diet): ❌ Avoid (tofu/soy and sweet potato both restricted).
• Harmony: ✅ Balanced vegan plate (carb + protein + greens). Best with fresh tofu, cooked and eaten immediately.
• Vegan: ✅ Core option; naturally plant-based.

Histamine & Tyramine:

• Tofu: ⚠️ conditional — only plain, unfermented, fresh tofu (not marinated, fermented, or stored long).
• Sweet potato: ⚠️ conditional — safe for Hopkins but not MED; should be very fresh.
• Rice noodles & bok choy: ✅ very low histamine/tyramine.

Carb Balance:

• Noodles + sweet potato = higher carb base (~60–65 g net carbs).
• Protein from tofu helps steady energy release.
• GL: Moderate. Pair with fat (olive oil dressing) for balance.

Calories: ~520–550 kcal per serve (including dressing).

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