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Calcium-rich Recipes
Delicious dishes that benefit your bones
Chicken and Kale
4 split chicken breasts (skinless, boneless and cut into strips)
1 large onion OR 2 medium – diced
6 oz mushrooms
1 large bunch of kale (10-12 cups, washed and torn into pieces)
Sauté onions in a large pan or wok. Add kale and cook until wilted and partially cooked. Stir occasionally. Add chicken strips and mushrooms and cook until done.
Makes 4 servings – about ¾ cup cooked kale plus onions and chicken.
Calories 200; Fat 3.6 gm; Saturated fat .8 gm; Cholesterol 73 mg; Fiber 1.7 gm; Sodium 112 mg; Calcium 162 mg.
Our thanks go to the Arizona BoneBuilders Program for sharing this recipe.
Pollo con Col Rizada
4 - pechugas de pollo (sin hueso y sin cuero) cortadas en tiras
1 - cebolla grande o 2 medianas, picadas
6 onzas - champinones
1 racimo - col rizada (10-12 tazas, lavada y cortada en pedazos)
En un zarten grande o en un wok, dore la cebolla. Agrege la col rizada y cocine hasta que este medio cocida. Revuelva seguido. Agrege las tiras de pollo, los champinones y cocine has ta estrar listo. Rinde 4 porciones – aproximadamente ¾ taza col rizada cocida mas la cebolla y el pollo.
Calorias 200; Graza 3.7 g; Graza saturada .8g’ Colesterol 73mg; Fibra 1.7g; Sodio 112 mg; Calcio 162 mg.
I.Gracias a la Arizona BoneBuilders Program.
Chocolate Tofu Pie
2 (12.3 oz.) pkgs extra-firm silken tofu (calcium-fortified)
1 cup honey
3 teaspoons vanilla
1 cup cocoa powder
Premade pie crust or custard cups (reduced fat graham cracker crusts work well)
In a food processor or blender, whip tofu until smooth. Heat honey in a microwave 90 seconds on medium-high setting. Add cocoa powder; stir until smooth. Add vanilla. Blend tofu and chocolate mixture for 1 minute. Pour into premade pie shell or custard cups and chill for 1-2 hours. May be garnished with banana or strawberry slices. Makes 10 servings.
With standard frozen pie crust; baked:
Calories 253; Fat 10gm; Saturated fat 2.2 gm; Cholesterol .2 gm; Calcium 495 mg
Our thanks go to the Arizona BoneBuilders Program for sharing this recipe.
Strawberry Smoothies
2/3 cup of fresh strawberries
1/3 cup of bananas
1 cup of low fat strawberry banana yogurt
1 cup of strawberry juice concentrate
Fill blender ¼ full with ice. Add fresh strawberries and bananas to 2/3 full. Top with 1 cup of strawberry banana low fat yogurt. Pour in ½ - 1 cup of strawberry juice concentrate and blend
Calories 77; Fat 4gm; Protein 17gm; Carbohydrates 175gm; Calcium 417mg
Our thanks go to Barbara Llewellyn Catering & Event Planning for sharing this recipe.
Fruit Ice-e
Calcium fortified orange juice
Guava juice
Fresh pineapple
Fill blender ¼ full with ice, then add pineapple chunks and orange juice. Fill just below the top with guava juice and blend
Calories 58gm; Fat 2gm; Protein 8gm, Carbohydrates 140 gm; Calcium 700 mg
Our thanks go to Barbara Llewellyn Catering & Event Planning for sharing this recipe.
Yogurt Cucumber Sauce
Ingredients:
2 cups plain yogurt
1/2 cucumber ,peeled, grated, drained
2 cloves garlic, crushed
juice of 1/2 lemon, about 1 to 1 1/2 tablespoons
salt and pepper, to taste
pinch ground cayenne pepper
Mix all of the ingredients together and serve as a sauce or a dip. This sauce is particularly tasty on gyros, falafel or fish. And don't forget: fish is a great source of vitamin D!
Recipe adapted from http://www.dianaskitchen.com/page/sauce/yogurt.htm.
Frozen Peach Pops
Ingredients
20 ounces frozen sweetened peaches
Reserved peach juice from frozen peaches (if unsweetened peaches are used, add a little sugar to juice)
1 envelope unflavored gelatin
2 cups plain yogurt
Also needed:
12 3-ounce paper cups
12 wooden ice cream sticks
Thaw peaches completely. Press thoroughly to remove all juice. Place drained juice (and sugar, if used) in a saucepan and sprinkle with gelatin. Cook over low heat, stirring until gelatin dissolves. Blend peaches, yogurt and juice with gelatin in a blender until smooth. Place cups in a baking pan and fill each with fruit mixture. Cover each cup with waxed paper; make a slit in the paper over the center of each cup and insert a stick for each pop. Freeze until firm. Run warm water on the outside of cup to loosen it from pop before serving.
Servings: 12 pops
Calcium per serving: 70 mg
Recipe adapted from http://www.cereusmed.com/MyBones/Calcium_rich_recipes.html#27
Chilaquiles
Ingredients
1 Skinless chicken breast
2 cups Tortilla chips
1/2 cup Chopped onion
2 eight-ounce cans tomato sauce
2 ounces Mexican style hot tomato sauce
1 cup Shredded mozzarella cheese
1 cup Shredded jack cheese
Optional: avocado slices
Preheat oven to 425 degrees. Microwave raw chicken breast following poultry cooking instructions for your microwave. Place 1 cup of chips in a glass baking dish and crush them to make a fairly flat layer of chips covering the bottom of the pan. In a small bowl mix both cans of tomato sauce with 2 ounces hot Mexican sauce. Pour 1/2 of the mixture over crushed chips. Once chicken breast is thoroughly cooked, wait until it is cool enough to touch and shred it. Place half the shredded chicken over the mixture in the pan. Add a layer of chopped onion using about half the onion. Add a layer of mozzarella cheese, using half the cheese. Then repeat this step using the Jack cheese. Repeat the layers as done in steps 2-7 with the remaining ingredients. Top the whole thing off with cheese and bake at 425 degrees for about 20 minutes or until cheese is melted.
Optional: Once the dish is out of the oven you can add sliced avocado on top and serve.
Recipe adapted from: http://www.mealsmatter.org/recipes-meals/recipe/10071
Three-Cheese Spinach Frittata
Yields: 1 serving
Prep time: 4 minutes
Cook time: 8 minutes
Total time: 12 minutes
Ingredients:
For the frittata
1 cup baby spinach leaves
Olive-oil flavored cooking spray
1 egg
4 egg whites or ½ cup egg substitute
2 teaspoons fresh minced basil leaves
3 tablespoons fat-free milk
½ ounce provolone cheese
2 tablespoons feta cheese
½ ounce shredded mozzarella cheese
Serve with:
Once 6-ounce container plain fat-free Greek yogurt
½ cup fresh or frozen unsweetened raspberries
Directions:
Tear the stems from the spinach leaves and tear the leaves into small pieces. Set aside. Spray a skillet with the cooking spray. Whisk together the egg/egg whites, basil and milk. Pour the eggs into the skillet and heat over low to medium heat. Sprinkle the spinach over the eggs.
Tear the provolone cheese into tiny pieces and sprinkle over the eggs. Add the feta and mozzarella cheese over the eggs. Continue to heat the frittata for 6-7 minutes or until eggs are puffed, browned and set.
Serve with the yogurt topped with raspberries.
Recipe adapted from http://www.goodhousekeeping.com/health/nutrition/nutrition-calcium-recipes-gensler-1006-2.
Old-Fashioned Hot Cocoa
5 tablespoons sugar
1/3 cup cocoa
¼ teaspoon salt
1½ cups water
4½ cups low fat milk
1 cup instant non-fat dry milk
½ teaspoon mint extract (optional)
Mix sugar, cocoa and salt in a 2-quart saucepan. Add water. Heat to boiling, stirring constantly. Boil and stir for 2 minutes. Stir in liquid milk and then slowly add dry milk, stirring continuously. Heat thoroughly but do not boil. Stir in extract, if desired. Just before serving, beat with a hand beater until foamy.
Servings: 6, 1 cup each
Calories per serving: 202
Calcium per serving: 365 mg
Recipe adapted from http://www.cereusmed.com/MyBones/Calcium_rich_recipes.html#23