By Daniella Chace, MS, CN
Italian Sardine Spread
Sardines contain a whopping 372 milligrams of calcium in just 3 ounces, and they are also a great source of boron. The mayonnaise in this recipe provides vitamin B12, and the
olive oil is a key source of vanadium. All of these nutrients are building blocks for bones.
2 small cans sardines packed in olive oil, drained
¼ cup mayonnaise
3 tablespoons Italian parsley, finely chopped
2 teaspoons drained bottled capers
2 teaspoons fresh lemon juice
1 teaspoon finely grated fresh lemon zest
¼ teaspoon black pepper, freshly ground
1/8 teaspoon salt
Lightly mash all ingredients in a bowl with a fork until combined well. Serve with crunchy French bread, crackers, or corn chips.
Serving tips: Use minimally processed corn chips (such as the Have A Chip brand), which don’t contain additives or food coloring. Try serving this spread as a dip with a drizzle of lemon juice on top. Serves 4
Ginger Yogurt with Berries
Yogurt provides 352 milligrams of calcium in each cup and is a great source of boron.
Greek yogurt is exceptionally high in protein and comes in a fat-free variety that provides 16 grams of protein and 0 grams of fat.
3 (7-ounce) containers plain yogurt
2 ounces crystallized ginger, minced
3 cups berries (blackberries, blueberries, raspberries, and/or strawberries)
Mix yogurt and ginger in medium bowl; spread in large shallow serving bowl. Cover yogurt with berries and serve or chill for up to eight hours.
Serving tip: Add honey to the yogurt if you prefer a sweeter dessert and/or a teaspoon of cinnamon. Serves 4
Spanish Collard Greens
Collard greens are exceptionally high in calcium. In fact, most dark leafy greens contain calcium and are delicious substitutes for collard greens in this recipe. Use Spanish olive oil as it has been found to have the highest level of health-promoting polyphenols over all other oils of origin. Dark leafy greens also contain folic acid, and collard greens have 357 milligrams of calcium in each cup.
1 pound collard greens, stems and center ribs discarded and leaves halved lengthwise
6 garlic cloves, minced
¾ teaspoon salt
1 tablespoon Spanish olive oil
¼ teaspoon pepper
Stack half of the collard leaves and roll into a cigar shape. Cut crosswise into very thin strips (1/16-inch wide). Repeat with remainder. Mash garlic to a paste with 3/4 teaspoon salt. Sauté garlic in olive oil over medium heat for about 30 seconds. Add collards with ¼ teaspoon pepper and cook, tossing, until just tender and bright green, three to four minutes.
Serving tip: If you love garlic, use up to 12 cloves and sauté them just lightly. Serves 4