Calcium is more than just about strong and healthy bones (although that’s very important, too!). It is also needed for a healthy cardiovascular system and regular heartbeat and proper functioning of the nerve and muscle cells. It has also been shown to reduce cholesterol levels and lower the risk for certain forms of cancer. Most people, though, do not get enough calcium in their diets, so below are 5 recipes that are simple to make, delicious, and loaded with this health-boosting mineral.
Morning Starter
- ½ cup plain yogurt
- 1 small banana
- ½ cup low-fat granola with almonds and raisins
In bowl, mix all ingredients together and serve
Sardines and White Beans
- 1 can (3.75 oz.) sardines
- 1 ½ cups watercress, chopped
- 1 can white beans
- 2 tablespoons creamy garlic dressing
- 1 teaspoon red wine vinegar
Cut sardines crosswise into quarters and place in a bowl. Toss in the watercress, then remaining 3 ingredients and serve on a whole wheat roll.
Scallop and Broccoli Chowder
- 1 can cannelli beans
- 3 large slivered garlic cloves
- 1 tablespoon canola oil
- ½ cup water
- 2 ¼ cups fat-free milk
- 1 teaspoon thyme
- 2 cups chopped broccoli
- 12 oz. bay scallops
- ½ chopped red onion
Saute beans and garlic in oil in a medium skillet for about 3 minutes. Add water, then cover and simmer for 5 minutes. Process mixture in a blender until smooth. Add milk and blend in, then return to pan. Add thyme and bring to a simmer. Add broccoli and simmer for an additional 5 minutes. Then add scallops and simmer until scallops are opaque. Ladle out in bowls to serve.
Macaroni and Cheese with Vegetables
- 1 ½ cups small pasta shells
- 1 cup chopped onion
- 1 clove minced garlic
- 1 10-oz. package mixed peas and carrots, thawed
- 2 cups broccoli, chopped
- 2 tablespoons milk
- 1 cup cottage cheese
- ½ teaspoon mustard powder
- Salt and pepper to taste
- 1 ½ shredded cheddar
Add pasta, onion and garlic to pot of boiling water and cook for 3 minutes. Add vegetables. Cook for 5-7 minutes or until pasta is tender. Drain in colander, then return to the pot. In medium bowl, combine milk, cottage cheese, mustard, salt and pepper. Blend then add to pasta. Add shredded cheddar to pasta mix. Cook on low heat, stirring constantly, for 2 minutes then serve.
Deluxe Milkshake
- 1 cup ice cream (any flavor)
- 1 cup milk
- 4 tablespoons whipped topping
- 2 maraschino cherries
Combine milk and ice cream in blender and process until smooth. Pour into glass and top with whipped cream and cherries.
So try to fit these recipes and others like them into your daily diet. It will help boost your calcium levels in a way that supplements alone cannot and will lead to overall better health.
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