Calcium-rich recipes
Calcium
At all ages and stages of life, women need to be sure that they are consuming enough calcium, which is essential to build and maintain strong bones and teeth. In addition, eating a diet high in calcium-rich foods helps prevent osteoporosis and can contribute to a reduced risk of high blood pressure and colon cancer.
From adolescence up until the age of about 35, bone is built and stored efficiently. As we age, however, bone begins to break down faster than new bone can be formed. This is especially the case after menopause, when the ovaries stop producing estrogen – the hormone that protects against bone loss.
When bones lose their density and structural integrity, they become fragile and more likely to fracture, a condition known as osteoporosis. Women are four times more likely than men to develop osteoporosis.
One of the best ways to keep bones strong is to eat a diet rich in calcium. Adults need to consume 1,200 to 1,500 milligrams of calcium each day. Pregnant women need even more calcium to ensure they have enough to help their baby develop and also to protect their own bones later in life.
Foods rich in calcium include yogurt, milk, buttermilk, cheese, pudding, ice cream and cottage cheese.
For more information on bone health, view the Women & Infants 2008 calender.
Zesty Ricotta Bake
1 pkg. (16 oz.) corkscrew past
1 pkg. (6 oz.) grated part-skim mozzarella cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed
2 eggs, beaten
15 ½ oz. part-skim ricotta cheese
1 jar (14 oz.) prepared spaghetti sauce
2/3 cup parmesan cheese
1 tsp. salt
½ tspn. ground black pepper
Directions: Preheat oven to 375 degrees. Cook past according to package directions; drain; reserve. Spray a 13 x 9 inch pan with cooking spray. In a colander, squeeze the spinach to remove as much liquid as possible. In a large bowl, put half of the grated mozzarella cheese. Add all other ingredients; stir well. Spoon into pan. Cover with foil and bake until hot, about 15 minutes. Remove foil. Sprinkle remaining mozzarella cheese on top. Bake until cheese melts, 5-10 minutes. Yield: 8 servings
Nutritional information per serving: Calcium: 455 mg; Fat: 12 grams; Calories: 423
Courtesy of www.WhyMilk.com
Tropical Fruit Smoothie
1 1/2 cup 1% lowfat lactose-free milk*
1 large ripe mango, peeled, seeded, chopped
1 large ripe papaya, peeled, seeded, chopped
1 7-oz. can guava nectar
3 tablespoons honey
4 ice cubes
Directions: In a blender jar, combine milk, fruit, guava nectar, honey and ice. Process until smooth, scraping sides as necessary. Garnish each serving with additional fruit or papaya seeds if desired. Makes 5 servings (7oz each).
Nutritional facts: 150 calories, 1 g fat Calcium: 10% DV.
*Can substitute regular milk
Courtesy of www.WhyMilk.com
Poached Salmon with Mustard-Dill Sauce
1 teaspoon olive or vegetable oil
2 tablespoons finely chopped shallots
1 1/2 cups fat free skim or 1% lowfat milk
1/2 teaspoon salt
Freshly ground black pepper to taste
1 1/4 pounds salmon fillet, about 1 inch thick, skin on, out into 4 portions
1 tablespoon fresh lemon juice
1 1/2 teaspoons cornstarch
2 tablespoons chopped fresh dill
1/4 cup reduced-fat sour cream
2 teaspoons Dijon mustard
Lemon wedges and fresh dill sprigs for garnish
Directions: In a 10-inch skillet or sauté pan, heat oil over medium heat. Add shallots and sauté until softened, 30 to 60 seconds. Add milk, shallots, salt and pepper; bring to simmer, stirring. Reduce heat to low.
Slip in salmon pieces, skin-side up; immediately turn over. Cover and poach gently, spooning cooking liquid over top of salmon occasionally, just until interior is opaque, 10 to 12 minutes.
With a slotted spoon, carefully transfer salmon to a warm platter. Cover and keep warm. In a small bowl, mix lemon juice and cornstarch; add to poaching liquid and cook, stirring constantly, until slightly thickened, about 1 minute. Stir in sour cream, chopped dill and mustard. Garnish salmon with lemon wedges and dill sprigs. Serve with the mustard-dill sauce.
Makes 4 servings.
Nutritional facts: 300 calories, 17 g fat, 15% calcium
Courtesy of www.WhyMilk.com
Marvelicious Mac and Cheese
Makes 6 servings Ingredients:
2½ cups fat free milk
2 cups uncooked elbow macaroni (7 ounces)
1 tablespoon butter
3 tablespoons all-purpose flour
¾ teaspoon salt
½ teaspoon dry mustard
2 cups shredded reduced fat sharp cheddar cheese
½ cup shredded reduced fat sharp cheddar cheese (optional topping)
Directions: Preheat oven to 375 degrees. Cook macaroni according to package directions.
Meanwhile, heat milk and butter in a medium saucepan over medium heat. Gradually whisk in flour, salt and dry mustard and simmer for 1 minute, whisking occasionally.
Remove from heat; stir in 2 cups of cheese until melted. Add drained macaroni to saucepan and toss with cheese sauce. Transfer mixture to an 8- or 9-inch square baking dish.
Bake uncovered in until hot and bubbly, about 20 minutes. Let stand 5 minutes before serving.
Variation
Make Mom add some color, and some extra nutrition. Sauté some chopped red pepper and broccoli florets in the butter before adding the flour for a gourmet version of this comforting creation.
Nutrition facts per serving: 285 calories; 8 g fat; 5 g saturated fat; 20 mg cholesterol; 635 mg sodium; 33 g carbohydrates; 20 g protein; 40% Daily Value calcium; 15% Daily Value vitamin A; 10% Daily Value vitamin D; 8% Daily Value iron.
Courtesy of www.WhyMilk.com
