Three Scrumptious Recipes That’ll Enhance Your Bone Well being

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For 4-6

This hearty, warm, plant-based meal rich in fiber and protein is perfect for a cold winter evening. The dish is packed with dark green leafy vegetables, which are a good source of calcium for strong healthy bones and teeth. The peppers provide a dash of vitamin C so that we can also absorb the iron from the dark leafy vegetables.

ingredients

– 600g brown or white long grain rice

– 2 tablespoons of olive oil

– 2 x medium brown onions, peeled and chopped

– 120g Thai green curry paste

– 400 ml of coconut milk

– 300ml vegetable stock

– 1 medium broccoli head, chopped

– 2 x medium-sized carrots, sliced

– 4-5 asparagus spears, chopped

– 1 medium red pepper, chopped

– medium fret Pak Choy

– 2 x 400g cans of Edamame beans, drained and rinsed

– Bunch of coriander, washed and chopped

– 1 tbsp fish sauce

– 2 x limes, cut into wedges

method

1. Cook the rice according to the instructions on the packet.

2. In the meantime, heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring, for 2 minutes or until the onion becomes soft. Add the curry paste. Cook, stirring, for 2 minutes or until fragrant.

3. Add coconut milk and broth. Bring to a boil. Add the rest of the vegetables except for the pak choi and beans. Cook until all vegetables are soft and tender. Chop half of the coriander leaves and add to the curry with pak choi and edamame beans.

4th Stir in fish sauce. Squeeze half of the lime wedges. Season to taste and add more fish sauce or lime juice if you like.

5. Cover the curry with the remaining coriander leaves. Serve with rice and lime wedges.

For 2

This delicious, warm, and fluffy dish can serve as a decadent breakfast or dessert. The oatmeal, fruits, and nuts are packed with various types of fiber that will help you maintain a healthy bowel. The oats also contain B vitamins, which support our metabolism and keep it healthy.

ingredients

1 cup of oatmeal

2 ripe bananas medium-sized

2 large eggs

2 tbsp honey or maple syrup or more to taste

1 teaspoon of baking powder

2 pinches of salt

6 strawberries, chopped

10 almonds, chopped

** vegan variant: use ‘flaxseed egg’ instead of egg (1 tablespoon of flaxseed with 3 tablespoons of water – leave to rest for 5 minutes until they have thickened slightly).

Method:

1. Oven to 180. preheat° C. Grease 250 ml casserole dishes with olive oil.

2. Mix the oats, milk, honey, cinnamon, baking powder and banana in a blender until smooth.

3. Stir in the strawberries and almonds and pour the mixture into greased casserole dishes. Top with additional berries and almonds before putting them in the oven.

4th Bake the oatmeal in the oven for 20 minutes or until fluffy and golden brown.

5. Optional: serve with yogurt and drizzle with honey.

For 4-6

Looking for a quick, easy weekday meal? Then you are at the right place with this “Tik Tok” inspired pasta with one dish! Although feta is a high-fat ingredient, mixing it with high-fiber whole wheat pasta and lots of vegetables makes for a very nutritious meal. Feta is a fantastic source of calcium that is great for maintaining strong bones and teeth. It is also a rich source of chloride that helps digest the food we eat.

ingredients

– 3 tbsp olive oil

– 150g feta

– 1 x bowl of cherry toms

– 3 cloves of garlic, crushed.

– 200g pumpkin, peeled.

– 1 x small eggplant

– 200g spinach

– 350g whole grain or legume noodles / spaghetti

– 2 teaspoons of dried basil and oregano

– 1 x bunch of fresh basil

method:

6th Preheat the oven to 200 ° C. In a medium baking dish, mix together the oil, garlic, tomatoes, chopped pumpkin and eggplant. Season with salt and pepper and mix.

7th Put the feta in the middle of the vegetable mixture. Scatter the dried basil and oregano over the vegetable mixture. Bake for 40 to 45 minutes, until the vegetables are brown and pop and the feta is golden brown on top.

8th. In the meantime, cook the pasta in a large pot of boiling water according to the package instructions. Save cup of pasta water before draining.

9. To a baking dish with vegetables and feta, add the cooked pasta, the reserved pasta water and the spinach to the bowl and stir until completely mixed. Garnish with basil before serving.