4 Recipes That Help Support Strong Bones
by RYAN MILEJCZAK
An estimated 10 million people 50 and older have osteoporosis, and it’s the leading cause of broken bones among the elderly. Thankfully, with proper nutrition, you can help prevent the loss of bone mass associated with osteoporosis.
The most important of these nutrients is — you guessed it — calcium. As any kid knows, drinking calcium-rich milk helps support strong bones, and the same is true even for grownups. And it’s not just milk! Tinned sardines, dairy of any kind, chia seeds, and leafy greens are packed with calcium, too.
Here are four of our favorite high-calcium recipes, from breakfast, to snack time, to dinner, all the way to dessert.
Overnight oats
Adapted from Eating Well
Ingredients
- 1 ⅓ cups whole milk, or fortified plant milk of choice
- 1 cup rolled oats
- ¼ cup low-fat Greek yogurt
- 1 tbsp chia seeds
- ¼ tsp cinnamon
- ⅛ tsp salt
- ¾ cup fresh or canned peaches, chopped, divided
- ¼ cup plus 2 tbsp chopped pecans
- 2 tsp maple syrup
Instructions
Combine ingredients except maple syrup, half of peaches, and 2 tbsp pecans in a medium bowl and stir until well combined. Divide mixture between two jars or containers of choice, cover, and let sit in the fridge for at least 8 hours, up to 5 days. When ready to enjoy, top with remaining peaches, pecans, and drizzle of maple syrup.
Spicy Sriracha Sardine Dip
Adapted from BBC Good Food
Ingredients
- One tin of sardines
- ½ cup creme fraiche (can sub greek yogurt or sour cream)
- 1 tbsp Sriracha
- Zest and juice of one lemon
- 1 shallot, finely diced
- Handful fresh parsley, finely chopped
- 1 tsp garlic powder
- 1 tsp cayenne
- 1 tsp smoked paprika
- Salt and pepper to taste
Instructions
Transfer the sardines to a bowl, reserving the oil. Mash sardines using a fork, then add in remaining ingredients. Mix until well combined, then top with an additional sprinkle of smoked paprika and a drizzle of the oil from the sardines. Enjoy immediately with crackers or crusty bread.
Palak Paneer
Adapted from Recipe Tin Eats
Ingredients
- 12 oz paneer, cut into small rectangles (can sub for tofu, or make your own paneer with 2 qt whole milk and 4 tbsp lemon juice or vinegar; instructions below)
- 1.4 lb fresh spinach, roughly chopped
- 2 tbsp plus 2 tbsp ghee or neutral oil
- 1 yellow onion, finely chopped
- 2 tsp ginger, grated
- 2 tomatoes, peeled and diced
- 2 tsp cumin seed
- 1 tsp ground coriander
- 3 garlic cloves, finely diced
- ½ tsp cayenne (optional)
- ⅓ cup plus 1 tbsp heavy cream
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
To make paneer, heat milk in a large saucepan over medium until foamy, turn off the heat, add lemon juice, and stir for 1 minute. Strain through a cheesecloth-lined colander and let drain. Bundle up paneer in cheesecloth and briefly rinse under cold water, then gently squeeze out excess water. Let sit in the fridge for at least 4 hours.
To make the palak paneer, first saute your spices and onions in ghee or oil over medium heat. Cook until onion is softened, about 3 minutes, then add garlic and ginger and cook for another minute. Add tomato and cook for another 3 minutes.
Add ⅓ of the spinach and cook until wilted, then add another third and wilt, before adding the final third.
Cook for 10 minutes, stirring occasionally, over medium heat. Add cream and lemon juice and cook, gently stirring, for another 3 minutes.
Remove half the spinach into a blender and puree. Pour this back into the pot and stir to combine.
Finally, in a separate pan heat remaining ghee or oil over medium high and fry paneer or tofu until golden brown; about a minute per side. Drain on a paper towel then transfer and gently stir the paneer into the mixture. Enjoy hot with basmati rice and naan.
Frozen Yogurt Bites
Adapted from BBC Good Food
Ingredients
- 2 tbsp honey
- 1 ½ cup Greek yogurt
- ⅓ cup fresh blueberries
- ⅓ cup fresh strawberries, chopped
- ⅓ cup fresh kiwi, chopped
- ⅓ cup fresh mango, chopped
- ½ cup chocolate, melted
- ⅓ cup granola
Instructions
Prepare a large baking tray with parchment paper.
In a bowl, combine honey and yogurt, then add in fruits.
Spoon 12 globs of yogurt and fruit mixture onto the tray and transfer to the freezer for one hour. Remove from the freezer, then drizzle melted chocolate over top and sprinkle with granola, then return to the freezer for at least another 20 minutes, then enjoy cold.