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5 Recipes Packed With Calcium To Support Aging Bones

5 Recipes Packed With Calcium To Support Aging Bones

As we know, our diet has everything to do with our health - especially as we age. In order to keep your bones supported, you need calcium. Calcium is a mineral most often associated with healthy bones and teeth because of it's ability to keep your bones strong and dense. Learn more about calcium and bone health here.

However, though many healthy adult Americans know this fact, a lot of us still have a hard time keeping our calcium levels up to par. If you're looking to add a little more calcium to your diet, you've come to the right place. Here's a list of 5 delicious and calcium-packed recipes complete with ingredients and instructions.

5 Recipes Packed With Calcium To Support Aging Bones

 Sweet Potato Black Bean Burger 

  • 2 cups grated sweet potato
  • ½ cup old-fashioned rolled oats
  • 1 cup no-salt-added black beans, rinsed
  • ½ cup chopped scallions
  • ¼ cup vegan mayonnaise
  • 1 tablespoon no-salt-added tomato paste
  • 1 teaspoon curry powder
  • ⅛ teaspoon salt
  • 1/2 cup plain unsweetened almond milk yogurt
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 4 whole-wheat hamburger buns, toasted
  • 1 cup thinly sliced cucumber
  • Squeeze grated sweet potato with paper towels to remove excess moisture; place in a large bowl. Pulse oats in a food processor until finely ground; add to the bowl with the sweet potatoes. Add beans, scallions, mayonnaise, tomato paste, curry powder and salt to the bowl; mash the mixture together with your hands. Shape into four 1/2-inch-thick patties. Place the patties on a plate; refrigerate for 30 minutes.

Instructions


  • Squeeze grated sweet potato with paper towels to remove excess moisture; place in a large bowl. Pulse oats in a food processor until finely ground; add to the bowl with the sweet potatoes. Add beans, scallions, mayonnaise, tomato paste, curry powder and salt to the bowl; mash the mixture together with your hands. Shape into four 1/2-inch-thick patties. Place the patties on a plate; refrigerate for 30 minutes.

  • Step 2
    Stir yogurt, dill and lemon juice together in a small bowl; set aside.
  • Step 3
    Heat oil in a large cast-iron skillet over medium-high heat. Add the patties; cook until golden brown, about 3 minutes per side.
  • Step 4
    Divide the yogurt sauce evenly among top and bottom bun halves. Top each bottom bun half with a burger and cucumber slices; replace top bun halves.

Chicken & Broccoli Casserole 

  • 1 tablespoon canola oil
  • 1 ½ pounds boneless, skinless chicken breasts, trimmed and cut into bite-size pieces 
  • 1 small onion, finely chopped 
  • ⅓ cup all-purpose flour
  • 4 cups reduced-fat milk
  • 3 cups broccoli florets
  • 2 tablespoons water
  • 2 (9 ounce) packages precooked brown rice 
  • 1 ½ cups shredded reduced-fat sharp Cheddar cheese
  • 1 teaspoon dry mustard
  • ½ teaspoon garlic powder
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • 1 cup prepared crispy fried onions

 Instructions

  • Step 1
    Preheat oven to 400°F.
  • Step 2
    Heat oil in a large, high-sided, ovenproof skillet over medium-high heat. Add chicken and chopped onion; cook, stirring occasionally, until the chicken is no longer pink on the outside, about 7 minutes. Sprinkle the mixture with flour and cook, stirring occasionally, for 1 minute. Add milk to the pan and bring to a boil, stirring frequently. (Be careful, the pan will be very full.) Boil, stirring, for 1 minute.
  • Step 3
    Meanwhile, place broccoli and water in a microwave-safe container. Cover and microwave on High until the broccoli is tender, about 3 minutes. Drain.
  • Step 4
    Remove the pan from the heat and carefully stir in rice, cheese, dry mustard, garlic powder, salt, pepper and the broccoli. Sprinkle with crispy onions.
  • Step 5
    Bake the casserole until bubbling at the edges, about 10 minutes. Let stand for 5 minutes before serving.

Air Fryer Salmon Cakes 

  • 2 (7.5 ounce) cans unsalted pink salmon (with skin and bones)
  • 1 large egg
  • ½ cup whole-wheat panko breadcrumbs
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons canola mayonnaise
  • 2 teaspoons Dijon mustard
  • ¼ teaspoon ground pepper
  • 2 lemon wedges

 Instructions

  • Step 1
    Coat the basket of an air fryer with cooking spray.
  • Step 2
    Drain salmon; remove and discard any large bones and skin. Place the salmon in a medium bowl. Add egg, panko, dill, mayonnaise, mustard and pepper; stir gently until combined. Shape the mixture into four 3-inch-diameter cakes.
  • Step 3
    Coat the cakes with cooking spray; place in the prepared basket. Cook at 400 degrees F until browned and an instant-read thermometer inserted into the thickest portion registers 160 degrees F, about 12 minutes. Serve with lemon wedges.

Superfood Chopped Salad with Salmon

  • 1 pound salmon fillet 
  • ½ cup low-fat plain yogurt
  • ¼ cup mayonnaise
  • 2 tablespoons lemon juice 
  • 2 tablespoons grated Parmesan cheese 
  • 1 tablespoon finely chopped fresh parsley
  • 1 tablespoon snipped fresh chives
  • 2 teaspoons reduced-sodium tamari or soy sauce 
  • 1 medium clove garlic, minced
  • ¼ teaspoon ground pepper
  • 8 cups chopped curly kale
  • 2 cups chopped broccoli
  • 2 cups chopped red cabbage
  • 2 cups finely diced carrots
  • ½ cup sunflower seeds, toasted

 Instructions

  • Step 1
    Arrange rack in upper third of oven. Preheat broiler to high. Line a baking sheet with foil.
  • Step 2
    Place salmon on the prepared baking sheet, skin-side down. Broil, rotating the pan from front to back once, until the salmon is opaque in the center, 8 to 12 minutes. Cut into 4 portions.
  • Step 3
    Meanwhile, whisk yogurt, mayonnaise, lemon juice, Parmesan, parsley, chives, tamari (or soy sauce), garlic and pepper in a small bowl.
  • Step 4
    Combine kale, broccoli, cabbage, carrots and sunflower seeds in a large bowl. Add 3/4 cup of the dressing and toss to coat. Divide the salad among 4 dinner plates and top each with a piece of salmon and about 1 tablespoon of the remaining dressing.

Shrimp & Grits Stuffed Peppers 

  • 1 ½ cups water
  • 1 cup low-sodium chicken broth
  • ¾ cup quick grits (not instant)
  • ½ teaspoon ground pepper, divided
  • ¾ cup shredded extra-sharp Cheddar cheese
  • ½ teaspoon hot sauce, such as Tabasco (Optional)
  • 4 large bell peppers
  • 1 pound peeled and deveined large shrimp (16-20 count), chopped
  • 1 bunch scallions, trimmed and sliced
  • 1 tablespoon extra-virgin olive oil
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt

 Instructions

  • Step 1
    Preheat oven to 350 degrees F.
  • Step 2
    Bring water and broth to a boil in a large saucepan over medium-high heat. Whisk in grits and 1/4 teaspoon pepper. Reduce heat to medium-low; cover and cook, stirring occasionally, until thickened, 5 to 7 minutes. Remove from heat and stir in cheese and hot sauce (if using). Cover to keep warm.
  • Step 3
    Slice off stem ends of bell peppers and scoop out the seeds from the cavities. Place the peppers on one end of a large rimmed baking sheet; bake for 5 minutes.
  • Step 4
    Meanwhile, toss shrimp, scallions, oil, garlic powder, salt and the remaining 1/4 teaspoon pepper in a medium bowl. Transfer to the empty side of the baking sheet, spreading in an even layer. Bake, stirring the shrimp mixture once, until the peppers are softened and the shrimp is just cooked through, about 10 minutes. Remove from the oven. Stir the shrimp mixture into the grits, then divide the shrimp-and-grits mixture among the 4 bell peppers. Bake until the mixture is hot, about 10 minutes more.

Steak Burritos

  • ½ cup prepared fresh salsa
  • ½ cup water
  • ¼ cup instant brown rice
  • 1 15-ounce can black beans, preferably low-sodium, rinsed
  • 12 ounces strip steak, trimmed and thinly sliced crosswise
  • ¼ teaspoon freshly ground pepper
  • 1 tablespoon canola oil
  • 4 8-inch tortillas, preferably whole-wheat
  • ½ cup shredded sharp Cheddar cheese
  • ¼ cup prepared guacamole
  • 2 tablespoons coarsely chopped fresh cilantro

Instructions

  • Step 1
    Combine salsa and water in a small saucepan; bring to a boil. Stir in rice, reduce heat to a simmer, cover and cook for 5 minutes. Stir in beans, return to a simmer and cook, uncovered, stirring occasionally, until the rice is tender and most of the liquid is absorbed, about 5 minutes more.
  • Step 2
    Meanwhile, sprinkle steak with pepper. Heat oil in a large skillet over medium-high heat. Add steak and cook, stirring occasionally, until browned and cooked through, 3 to 5 minutes.
  • Step 3
    To assemble, divide the steak among the tortillas and top with equal amounts of cheese, guacamole, cilantro and the rice mixture. Roll each tortilla up into a burrito.

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