Calcium foods for stronger bones
You don't have to gorge yourself on milk and cheese to get your daily quota of calcium. Keep your bones strong and healthy and ward off osteoporosis, a bone-deteriorating disease, by incorporating other calcium-rich foods such as fish, broccoli and beans into your diet.
The following 15 calcium-rich recipes will help you to boost your intake of this must-have mineral in fresh and tasty ways.
Foods that fight osteoporosis: Calcium-rich recipes for breakfast
Yogurt Pear Smoothie
Start your day with a big hit of calcium (about 29% of your recommended daily intake) with this breakfast smoothie.
Calcium-Enriched Low-Fat Date and Bran Muffins
These sweetly spiced muffins are low in fat and high in fibre and have the bonus of added calcium from the skim milk powder.
Foods that fight osteoporosis: Calcium-rich recipes for lunch and supper
Grilled Coriander Chicken Satays
Fresh coriander is the main flavouring here in both the marinade and the raita (spiced yogurt) you make to serve alongside the skewers. Serve with sliced cucumber, jicama and red onion to dip in the raita, accompanied by Bulgur Pilaf or rice.
Spicy Stir-Fried Cabbage, Tofu and Peanuts
Perfect with rice, this Chinese homestyle vegetarian dish features plenty of healthy ingredients. Seed the hot peppers, if desired.
Spiced Broccoli Salad
Blanched broccoli is annointed with sizzling Italian-spiced olive oil and tossed with lemon juice.
Tzatziki is a simple dip that goes well with Greek dishes. You can use drained full-fat or 2% yogurt, or homemade Drained Goat's Milk Yogurt (see recipe link at bottom of page) for an even more authentic and tangy flavour. Serve this dip with warmed pita or garlic bread or Deep-Fried Calamari (see recipe link at bottom of page).
No way of cooking whole trout is as easy as this, and no way better emphasizes the beautiful subtle flavour of fresh trout. You can replace the dill with any fresh herb you prefer, such as rosemary, bay leaves or parsley.
A full-flavoured fish such as salmon pairs well with sauerkraut. This choucroute (the French version of sauerkraut) is light yet flavourful.
Lamb Shanks with White Beans
Braising the lamb slowly in this easy, low-maintenance dish makes the meat fall-off-the-bone tender. Use white navy, white kidney or cannellini beans.
Spinach and Ricotta Manicotti
Decor guru Karen Kirk always makes spinach manicotti. She uses ovenready dry cannelloni shells. You can, too; just stir 1/2 cup/125 mL water into tomato sauce before spreading over stuffed pasta.
Pork Tenderloin with Tofu and Green Peppers
Heart-healthy eating recommendations suggest that you include plant protein–rich selections, such as soybeans and legumes, while reducing animal protein in your diet. It's an easy task in a dish like this. Soy foods, such as tofu, offer a variety of cardiovascular benefits thanks to the mix of components in the soybean, including unsaturated fat and a combination of soy protein and isoflavones. Isoflavones are thought to act as phytoestrogens, or compounds that act like human estrogen.
Any mild to moderately full-flavoured fish, such as tilapia, can replace the pickerel in this succulent dish.
Pork with Romano Cheese
Flattening the tenderloin ensures quick cooking and, thus, juicy meat.
Foods that fight osteoporosis: Calcium-rich recipes for dessert
Spiced Gingerbread Women and Men
Crystallized ginger gives these well-spiced gingerbread cookies a real flavour boost. Leave them plain or decorate them – before baking, simple adornments of currants, raisins or candied fruit can be added. Or, after baking, pipe on icing designs.
Almond Curd with Lime Strawberries
Simply macerated in a sweet and tart sauce, these berries are a wonderful topping for the almond curd. You can also serve them on almond-flavoured or other sweet tofu or over frozen yogurt.