{"id":2120581,"date":"2026-08-21T10:22:45","date_gmt":"2026-08-21T17:22:45","guid":{"rendered":"https:\/\/www.goldenhousetucson.com\/chinese-food\/?p=2120581"},"modified":"2026-08-21T10:22:45","modified_gmt":"2026-08-21T17:22:45","slug":"22g-protein-quick-10-minute-lunch","status":"publish","type":"post","link":"https:\/\/www.goldenhousetucson.com\/chinese-food\/2026\/08\/21\/22g-protein-quick-10-minute-lunch\/","title":{"rendered":"22g protein, quick 10 minute lunch"},"content":{"rendered":"<p>Date: <b>2026-08-21 11:00:35<\/b><\/p>\n\n<div id=\"wrap_aoa78b94\" class=\"aoa_wrap \">\n  <iframe loading=\"lazy\" id=\"player\" type=\"text\/html\" width=\"750\" height=\"440\"\r\n  \t\t\t\t\tstyle=\"width:750px;height:440px;\" src=\"\/\/www.youtube.com\/embed\/B_Xt6z8ed14?enablejsapi=1\"\r\n  \t\t\t\t\tframeborder=\"0\"><\/iframe>\n    <div id=\"aoa78b94\" class=\"aoa_overlay \">\n        <div class=\"aoa_content\"><a target=\"_blank\" href=\"\"><img style=\"margin:0 auto;max-height:400px;\" data-src=\"\" alt=\"\" \/><\/a><\/div>\n        <span id=\"close_aoa78b94\" class=\"aoa_close\"><\/span>\n        <a id=\"close_btn_aoa78b94\" class=\"aoa_close_btn\" onclick=\"setVisibility('aoa78b94', 'none');\">&times;<\/a>\n    <\/div>\n<\/div>\n\n<p>This one is my Herby Tofu Cream Cheese on Toast with Mushrooms.<\/p>\n<p>You get some great benefits from the ingredients too:<br \/>\n\ud83c\udf44 Miso mushrooms \u2013 They contain beta-glucans that support immune health, and can also provide vitamin D if they\u2019ve been exposed to UV light.<br \/>\n\ud83c\udf31 Tofu \u2013 the secret ingredient here. It adds protein and blends into a really satisfying creamy texture.<br \/>\n\ud83e\uddc0 Nutritional yeast \u2013 for a little extra protein and that lovely cheesy, savoury flavour.<br \/>\n\ud83e\uded2 Extra virgin olive oil \u2013 full of polyphenols with anti-inflammatory benefits.<\/p>\n<p>Ingredients (serves 2)<\/p>\n<p>For the tofu:<\/p>\n<p>300g firm tofu<br \/>\n3 tbsp nutritional yeast<br \/>\n1 tbsp apple cider vinegar<br \/>\n2 tbsp olive oil<br \/>\n1 tsp dried onion (granules)<br \/>\n1 tsp garlic powder<br \/>\n1 tbsp white miso paste<br \/>\n20g chives, roughly chopped<br \/>\n2\u20134 tbsp plant-based milk (use as much as needed for desired consistency)<\/p>\n<p>To serve:<\/p>\n<p>200g mixed mushrooms, roughly chopped (we used oyster and shiitake)<br \/>\n1 tsp red chilli flakes<br \/>\n30g spring onion, finely sliced<br \/>\n1 tsp toasted sesame seeds<\/p>\n<p>Method:<\/p>\n<p>1. Prepare all your ingredients.<br \/>\n2. Break the tofu into chunks and add to a food processor with the nutritional yeast, apple cider vinegar, olive oil, onion and garlic powders, miso and chives. Blend for 2\u20133 minutes until smooth, adding the milk gradually until you reach your desired consistency. Season to taste, then transfer to an airtight container and chill until needed.<br \/>\n3. Heat a drizzle of olive oil in a large frying pan over medium heat. Add the mushrooms and cook for about 10 minutes, stirring often, until softened and reduced. Season to taste.<br \/>\n4. Divide the toast between plates, spread with the tofu cream cheese, then top with the mushrooms. Finish with dried chilli flakes, sliced spring onion and toasted sesame seeds.<\/p>\n<p>For a step-by-step image recipe \u27a1\ufe0f\u00a0download The Doctor\u2019s Kitchen app and search for \u201cHerby Tofu Cream Cheese on Toast with Mushrooms\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Date: 2026-08-21 11:00:35 This one is my Herby Tofu Cream Cheese on Toast with Mushrooms. You get some great benefits from the ingredients too: \ud83c\udf44 Miso mushrooms \u2013 They contain beta-glucans that support immune health, and can also provide vitamin D if they\u2019ve been exposed to UV light. \ud83c\udf31 Tofu \u2013 the secret ingredient here. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2120582,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-2120581","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","traffikrr"],"_links":{"self":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2120581","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/comments?post=2120581"}],"version-history":[{"count":1,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2120581\/revisions"}],"predecessor-version":[{"id":2120583,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2120581\/revisions\/2120583"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/media\/2120582"}],"wp:attachment":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/media?parent=2120581"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/categories?post=2120581"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/tags?post=2120581"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}