Foods that are useful for bone tissue can be also delicious! Try to prepare meals, fortified with calcium and vitamin D, today.
If you have been diagnosed with osteoporosis, you need a diet that will consistently provide you with enough kosteformiruyuschih nutrients. The following delicious recipes high in calcium and vitamin D, which is the basis of the diet to strengthen the skeleton, as well as many other important nutrients for bone health, including protein.
Bonus: Poached salmon is particularly rich in polyunsaturated fatty acids omega-3, which are very useful for the bones and heart, and contains almost a daily dose of vitamin D for most adults aged 19 to 50 years, and the savory pie, casserole with ham, broccoli and cheese contains more calcium than milk 200 ml.
Poached Salmon
3 tablespoons margarine in a plastic box
1 peeled and chopped yellow onion, medium size
Peeled and chopped 2 cloves garlic
3 diced unpeeled red potatoes
2 cups 2% of skim milk
1170 g of a tin of salmon without skin and bones, drained, or 170g cooked salmon
1 tablespoon of dried herbs
Salt and freshly ground black pepper, to taste
Melt margarine in a medium size saucepan over medium heat.
Add the onion and fry it until almost transparent state, add the garlic and, stirring constantly, cook until tender.
Add to the pan with milk and potatoes.
Close the lid and boil over medium heat, stirring every few minutes until the potatoes will not be ready, about 15-20 minutes.
Add the salmon, fresh herbs and stir. Serve warm. The remains can be stored in the refrigerator.
4 servings (about 3/4 cup each).
Serving: 348 calories, 18 grams protein, 35 grams carbohydrates, 3 grams fiber protein, 15 grams fat, 3 grams saturated fat, 0 grams of hydrogenated fat, 40 milligrams cholesterol, 213 milligrams sodium, 169 International Units of vitamin D; 155 milligrams of calcium.
Pie with broccoli, ham and Cheddar cheese
2 tablespoons margarine in a plastic box
1 peeled and chopped yellow onion, medium size
1 package (340 mL) 2% of skimmed UHT milk
2 large eggs
2 protein of the large eggs
1/4 cup flour
1/4 teaspoon freshly ground black pepper
1 cup (100 g) chopped 50% - of low-fat cheddar cheese
1 cup finely chopped ham finished (about 3 large slices of ham)
January 10-ounce package frozen chopped broccoli, thawed, or 2 cups cooked
Preheat oven to 350 degrees. Cover the 10 "form spray for vegetables.
Melt the margarine over medium heat in a pan of medium size. Add the onion and fry it until almost transparent state.
In a bowl, whisk together the average size of the milk, egg whites, flour and pepper. Set aside for a while.
Spread half the cheese in the form of (1/2 cup), and ham. On top coat onions and broccoli.
Fill in the form of a mixture of milk and eggs. Spread the remaining cheese.
Bake 35 - 40 minutes, or until a knife inserted in the middle of the center will not be dry. Before serving, refrigerate on a wire rack for 10 minutes.
6 servings.
Serving: 217 calories, 16 grams protein, 16 grams carbohydrates, 2 fiber protein, 10 grams fat, 4 grams of saturated fat, 0 grams of hydrogenated fat, 96 milligrams cholesterol, 473 milligrams sodium, 53 international units of vitamin D; 323 milligrams of calcium.
