1. Cut the sweet potato into cubes, drizzle with olive oil and salt, roast for 15 minutes in the oven at 200°C.
2. Meanwhile, pan-fry tofu cubes until golden brown with soy sauce.
3. Cook quinoa according to package instructions.
4. Assemble the bowl: spinach as a base, quinoa, sweet potato, tofu.
5. Sprinkle with sesame seeds and pumpkin seeds.
6. Drizzle with tahini dressing.

Tofu (with calcium sulphate) provides ~350 mg of calcium per 100 g — comparable to dairy. Pumpkin seeds contain plenty of magnesium. Sesame adds calcium and magnesium. Spinach provides magnesium and vitamin K. Calcium, magnesium and vitamin K contribute to the maintenance of normal bones.

Tips & variations

• For extra calcium: add a glass of fortified plant-based milk
• Variation: replace tofu with tempeh for B vitamins
• For sports: add grilled chicken