Bulk Up on Bone Foods

Everyone knows that calcium is important. Its role in preventing bone-weakening osteoporosis was established long ago. But more recently, calcium has also been shown to help ward off hypertension, heart disease and stroke. So how much of this miracle mineral do we need? Lots. The National Academy of Sciences recommends 1,000 milligrams per day for men and women under 50, and 1,500 milligrams per day after 50.

While it's tough to get that much in food, it's smart to get as much as you can from your diet, then add a supplement.

Calcium is absorbed far more efficiently when it's spread throughout the day, so take your supplement with meals. Today's supermarket shelves are lined with calcium-fortified foods, including orange juice, bread and breakfast cereals. The produce aisle is stocked with good bone foods, too.For starters, broccoli, leafy greens, almonds and kiwi are natural calcium sources -- and these foods are spotlighted in the following recipes. When you taste how good they are, you may forget how good they are for you.

Pasta With Spinach, Chickpeas and Feta
Serves six

30 minutes or fewer

This quick-and-easy pasta dish offers a way to add not only calcium to your diet, but also protein and vitamins A and C.

• 8 ounces uncooked spiral-shaped pasta
• 4 cups coarsely chopped fresh spinach leaves
• 1/3 cup crumbled feta cheese
• 1 tablespoon olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon salt
• 1 teaspoon freshly ground black pepper
• 1 19-ounce can of chickpeas, drained and rinsed
• 2 cloves garlic, minced

1. Bring large pot of lightly salted water to a boil. Cook pasta according to package directions, or until "al dente," about 10 minutes. Meanwhile, combine all other ingredients.

2. When pasta is done, drain and transfer to large bowl. Add remaining ingredients and toss well. Serve right away.

Per serving: 300 calories, 12 grams of protein, 6 grams total fat (2 grams saturated fat), 51 grams carbohydrates, 5 milligrams cholesterol, 380 milligrams sodium, 6 grams fiber, 3 grams sugars, 102 milligrams calcium.

Broccoli and Cheese Crustless Quiche
Serves six

Enjoy this no-crust savory custard pie with a salad for lunch or dinner. For a variation, substitute 5 cups spinach for the broccoli. Serve with warm whole-grain bread.

• 2 teaspoons olive oil
• 1 cup thinly sliced onion
• 1 clove garlic, minced
• 5 cups broccoli florets
• 1 cups 1 percent milk
• 1 cup shredded reduced-fat Swiss cheese
• 2 teaspoons Dijon mustard
• 4 large egg whites, lightly beaten
• 2 large eggs, lightly beaten
• 1 teaspoon salt
• 1 teaspoon freshly ground black pepper
• 1 teaspoon ground nutmeg
• 1 tablespoon grated fresh parmesan cheese

1. Preheat oven to 350 degrees. Spray a 9-inch pie pan with cooking spray.

2. Heat oil in large nonstick skillet over medium-high heat. Add onion and garlic and cook, stirring often, one minute. Add broccoli and cook, stirring often, one minute. Spread mixture in pie pan.

3. Combine milk, cheese, mustard, egg whites, eggs, salt, pepper and nutmeg in large bowl. Pour over broccoli mixture; sprinkle with parmesan cheese.

4. Bake 40 minutes, or until top is golden and knife inserted in center cornes out clean. Let stand five minutes before serving.

Per serving: 14 grams protein, 4 grams saturated fat, 8 grams carbohydrates, 85 milligrams cholesterol, 370 milligrams sodium, 2 grams fiber, 3 grams sugars, 313 milligrams calcium.

Kiwi and Orance Compote With Almonds
Serves four (vegan)

This is a very simple dessert-nothing more than fresh kiwi, oranges and a spiced syrup -- but it tastes heavenly.

• 1/3 cup granulated sugar
  
  
• 2 whole cardamom pods, crushed
  
  
• 2 whole allspice
  
  
• 1 cinnamon stick
  
  
• 1 teaspoon vanilla extract
  
  
• 3 large oranges, peeled and white pith removed, cut crosswise into 1/3-inch-thick slices
  
  
• 4 kiwis, peeled and cut crosswise into 1/3-inch-thick slices
  
  
• 2 tablespoons sliced almonds, toasted

1. Combine cup water, sugar, cardamom, allspice and cinnamon in saucepan. Stir over medium-high heat until sugar dissolves, about five minutes. Bring to a boil. Reduce heat to low, and cook until liquid is syrupy and slightly reduced, about eight minutes. Remove from heat. Stir in vanilla.

2. Put orange and kiwi slices in shallow bowl. Pour hot syrup over fruit. Let cool to room temperature, cover and chill at least one hour, up to four hours. Sprinkle with almonds and serve.

Per serving: 3 grams protein, 0 grams saturated fat, 46 grams carbohydrates, 0 milligrams cholesterol, 0 milligrams sodium, 0 grams fiber, 37 grams sugars, 92 milligrams calcium.

Note: If you're vegan, then 33 percent of your daily diet needs to come from calcium-enriched tofu supplies.

Source: Vegetarian Times. Powered by Yellowbrix