Cucumber-Melon Hydration Bowl with Greek Yogurt

Ingredients

• 160 g firm tofu — drained and cut into small cubes
• 80 g quinoa — rinsed
• 200 ml water — for cooking quinoa
• 120 g cucumber — peeled, deseeded, and finely diced
• 150 g cantaloupe melon — cut into small cubes
• 160 g lactose-free greek-style yogurt — plain
• 4 g fresh ginger — very finely grated optional
• 6 g extra-virgin olive oil — for drizzling optional
• 1 g salt — fine optional

Instructions

1. Rinse the quinoa thoroughly under cold water using a fine mesh sieve to remove saponins, which can be irritating for sensitive stomachs.
2. Add the quinoa and water to a small saucepan, bring to a gentle boil, then reduce to low heat, cover, and simmer for 12–15 minutes until very soft and most of the water is absorbed.
3. While the quinoa cooks, prepare the vegetables and fruit: peel, deseed, and finely dice the cucumber, and cut the cantaloupe melon into small cubes so they are easy to chew and digest.
4. Pat the firm tofu dry with paper towel and cut into small cubes; if desired, briefly steam the tofu for 3–4 minutes to make it extra tender and easier on the stomach.
5. In a small bowl, stir the lactose-free Greek-style yogurt with the finely grated ginger and a pinch of salt if using, creating a smooth, gentle sauce.
6. When the quinoa is cooked, let it sit uncovered for 3–5 minutes to cool slightly, then divide it between two shallow bowls.
7. Top each bowl with half of the tofu, cucumber, and melon, then spoon the yogurt-ginger sauce over the top and finish with a light drizzle of olive oil if using.
8. Serve the bowls at room temperature, eating slowly and stopping when comfortably satisfied to reduce bloating risk with GLP-1 medications.