The University of Arizona
Bone Builders Bone Builders
Bone Builders
osteoporosis
Bone Builders
Treatment
Bone Builders
Bone Builders
Bone Builders
Bone Builders exercise
Bone Builders
FAQ Bone Builders
Bone Builders
Bone Builders
Bone Builders
nutrition
Bone Builders
Volunteers
Bone Builders
Bone Builders
Bone Builders
screening
Bone Builders
Links
Bone Builders
Bone Builders
en Español

 

Home > Nutrition

High Calcium Recipes

You can increase the amount of calcium in many foods by adding nonfat dry milk to your casserole recipes or yeast bread recipes. Use nonfat plain yogurt instead of sour cream. Try drinking fortified orange or apple juice. Use calcium fortified pasta in salads, casseroles and meat and pasta dishes. Sprinkle parmesan cheeses on pasta dishes, salads and casseroles.

 

Tasty Tower

  • 1 cup non-fat flavored yogurt
  • 1/4 cup raisins
  • 1/4 cup crunchy cereal nuggets or low-fat granola cereal
  • 1/2 cup berries (may use frozen)

Layer 1/2 yogurt, raisins, cereal or granola, 1/2 berries, remaining yogurt and top with remaining berries. Makes 1 serving.

Calories, 476; Fat, 1 gm; Saturated Fat, 0 gm; Cholesterol, 0 mg; Fiber, 6 gm; Sodium, 322 mg; Calcium, 441 mg.

Orange Scream

  • 1, 6 oz. can unsweetened frozen orange juice concentrate
  • 2 cups skim milk
  • 1 teaspoon vanilla
  • 10 ice cubes

Mix all ingredients in a blender until thick and foamy.

Serve immediately. Makes 2 servings

Calories, 228; Fat, 1 gm; Saturated Fat, 0 gm; Cholesterol, 4 mg; Fiber, 1 gm; Sodium 129; Calcium, 329 mg.

 

Leek and Potato Soup

  • 4 to 5 leeks (about 1 pound)
  • 2 potatoes, peeled and quartered
  • 1 cup thinly sliced celery
  • 4 cups low sodium chicken stock
  • 2 cups fat-free milk
  • 1 tablespoon chopped fresh parsley
  • White pepper

Cut off the root ends and green tops from the leeks. Halve the leeks lengthwise, separate the layers and wash them thoroughly. Cut the leeks into 1-inch pieces.

In a large saucepan, combine the leeks, potatoes, celery and stock. Bring to a boil, skimming off any scum. Reduce the heat and simmer, uncovered, about 40 minutes, or until the vegetables are tender. Cool the soup briefly, then puree in a blender or food processor or mash to a coarse puree by hand.

Return the soup to the saucepan, add the milk and reheat the soup just until heated through; do not boil. Ladle the soup into bowls or mugs and sprinkle with parsley and pepper.

Makes 4 servings.

Calories, 236; Fat, 3 gm; Saturated Fat, 1 gm; Cholesterol, 2 mg; Fiber, 3 gm; Sodium, 157 mg; Calcium, 249 mg.

Adapted from The Wellness Lowfat Cookbook, University of California at Berkeley

For more healthy recipes visit the - Arizona Nutrition Network

 

Vegetable Cheese Quesadilla

  • 2 flour tortillas
  • 2 fresh plum tomatoes, sliced
  • 1 red bell pepper, finely chopped
  • 2 green onions, finely chopped
  • 1 large carrot, grated
  • 1/2 cup grated reduced fat Monterey Jack cheese
  • 1/2 cup plain low fat yogurt
  • 2 tablespoon salsa
  • 1/2 cup chopped spinach
  • Heat a medium-size nonstick skillet over medium heat. Place a tortilla in the skillet and warm it 2 to 3 minutes. Turn the tortilla in the skillet and place half of the tomatoes, bell pepper, green onion and carrots on one half of the tortilla. Top the vegetables with half of the cheese, yogurt, salsa and spinach. Fold the tortilla over the filling and cook another 3 minutes, or until the cheese melts.
  • Transfer the quesadilla to a plate, cover it with foil to keep it warm and make another quesadilla in the same fashion. Makes 2 servings.
  • Calories, 299; Fat, 9 gm; Saturated Fat, 5 gm; Cholesterol, 24 mg; Fiber, 6 gm; Sodium, 586 mg; Calcium, 449 mg.
  • Adapted from The Wellness Lowfat Cookbook, University of California at Berkeley
  • For more healthy recipes visit the Arizona Nutrition Network

 

Chicken and Tortilla Casserole

  • 10 corn tortillas
  • 1 teaspoon acceptable vegetable oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 14.5-ounce can no-salt-added tomatillos, drained (or substitute tomatoes, if desired)
  • 2 cups low-sodium chicken broth
  • 1 fresh jalapeno pepper, seeded and diced (about 1 tablespoon)
  • 1/8 teaspoon black pepper
  • Vegetable oil spray
  • 2 pounds boneless, skinless chicken breasts, cooked and cubed
  • 1 cup shredded low-fat Monterey Jack cheese (about 8 ounces)
  • 1/2 cup nonfat sour cream
  • Preheat oven to 350 degrees F.
  • Cut the tortillas into quarters and place them in a single layer on an ungreased baking sheet. Bake for 10 minutes, or until they are crisp. Set aside. (Baking helps to deepen the flavor of the tortilla.) In a large skillet, heat the vegetable oil over medium heat and saute the onion and garlic for 2 to 3 minutes, or until tender. Place the tomatillos, broth, jalapeno, and black pepper in a blender. Blend until smooth. Add this mixture to the onion mixture and simmer, uncovered, for 15 minutes over medium heat. Set aside. Spray a 9 x 13-inch baking dish lightly with vegetable oil spray. Place half the tortilla quarters on the bottom of the dish, followed by half the chicken, half the tomatillo mixture, and half the cheese. Repeat layers. Bake, uncovered, for 40 minutes. Remove from oven and spread sour cream on top. Serve warm. Makes 8 servings.
  • Calories, 340; Fat, 11 gm; Saturated Fat, 5 gm; Cholesterol, 89 mg; Fiber, 3 gm; Sodium; 356 mg; Calcium, 352 mg.
  • For more healthy recipes visit the Arizona Nutrition Network

 

 

[top]

The University of Arizona College of Public Health / The University of Arizona Cooperative Extension
The University of Arizona College of Agriculture & Life Sciences / Cooperative Extension in Maricopa County
The University of Arizona Dept of Nutritional Sciences /
Arizona Osteoporosis Coalition

Hosted by the University of Arizona, College of Agriculture and Life Sciences

Copyright © 2006 - 2010 All rights reserved.
Developed by Andrew Felicetti