Postpartum

Three-Treasure Tofu

Name: Three-Treasure Tofu
Cook time: 18 min
Total time: 18 min
Yield: 1 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#confinement

#protein

#calcium

#under_30

A calcium-and-protein home braise for confinement — soft tofu stewed with shrimp, shiitake and greens; tender, digestible, nutritious and rice-friendly.

MumEat recipe

✨

Nutritional Highlights

🧠

65%

DAILY RDI

DHA

130mg

💪

58%

DAILY RDI

Protein

41.4g

⚡

47%

DAILY RDI

Zinc

5.2mg

+ 5 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Three-treasure tofu is a home calcium-and-protein braise in confinement.

🔬 Modern Science

Tofu adds calcium, shrimp and shiitake give protein, iron and umami, greens add folate — soft, digestible and balanced.

⚠️Moderate evidence

🍳

Instructions

3 steps

Cube and blanch tofu; marinate shrimp.

Fry shiitake, greens and shrimp.

Add tofu and a little broth, simmer, light thicken.

🌿

Full Nutrition Breakdown

🌿Folate

27%(163.1µg)

🦴Calcium

41%(413.1mg)

🍊Vitamin C

10%(8.7mg)

Protein

58%(41.4g)

Iron

26%(7.1mg)

Zinc

47%(5.2mg)

DHA

65%(130mg)

Vitamin D

2%(0.2µg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国哺乳期妇女膳食指南2022》.

哺乳期需充足钙与蛋白，豆制品配海产是优质来源。

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