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Recipes for
Healthy Bones

Diet is one of the most important and much preferred sources of obtaining Calcium and Vitamin D3. Dairy products and fish with bones are one among the best sources of Calcium; a detailed list is provided in this article. Presenting to you three healthy recipes that are rich in Calcium and will help to build strong bones. 

Mix Flour Paneer Parantha 

Ingredients: 

Ragi flour: 1 cup 

Wheat flour: 1 cup 

Paneer: 1/2 cup 

Chopped green chillies: 2 no's or as per taste

Lemon juice: 1 tsp 

Salt: as per taste 

Jeera powder: 1 tsp 

Garam masala: 1 tsp 

Chopped coriander leaves: 3 tsp 

Water: enough to make a dough 

Oil: 3 tsp for making the parantha 

Methods: 

1. This is an easy-to-make parantha with the crumbled paneer mixed with the dough. You can alternatively prepare by making a paneer mix and stuffing it in the dough. 

2. In a big bowl, mix both ragi and wheat flour, salt, crumbled paneer, green chillies, chopped coriander leaves, lemon juice, jeera powder, and garam masala powder. Mix it well till the flour mixes with the paneer and spices well. 

3. Add water teaspoon by teaspoon to make a soft dough. Divide it into equal balls and start spreading them like you would do for a chapatti. 

4. Heat a pan and with minimal oil, cook the parantha on both sides till well done. 

5. Serve hot with cucumber raita. 

Nutrition information about this recipe2

Ragi and paneer are Calcium rich foods 

This recipe provides 580 calories; 26 g protein; 10 g fat and 622 mg of Calcium 

Sardine fish fry 

Ingredients: 

5 or 6 sardines or chunnee machli 

For fish marinade 

Chilli powder: 1 tsp

Salt: as per taste 

Turmeric or haldi powder: 1 tsp 

For the masala: 

Chopped onions: 2 small Chopped tomatos: 1 small Garlic: 2 cloves mashed Garam masala: 1 tsp Lemon juice: 1 tsp Chopped coriander leaves: 3 tsp Oil: 2 tsp for frying + 1 tsp for sauteing 

Methods:

 1. Marinate the cleaned fish with chilli, salt, and haldi powder for half an hour.

 2. In a pan, heat 2 tsp of oil and shallow fry the marinated fish until crisp and browned from both sides. Take it aside on a tissue paper to drain excess oil. 

3. In another pan, add the chopped onion, tomato, garlic, and garam masala. Saut√© on high flame until the mix becomes dry. 

4. Add the fried fish until the masala coats it. Garnish with lemon juice, coriander leaves and serve with rice 

Nutrition information about this recipe 2 : Sardine or chunnee machchli is rich in Calcium and Vitamin D3. This recipe provides 260 calories; 17g of protein; 12.5g of fat, 229.2 mg of Calcium and 65 IU of Vitamin D3

Fruit, nut, and seed parfait 

Ingredients: 

Mixed fruits such as papaya, banana, apple, pear: 1 cup

 Toasted almonds: 3 tsp 

Toasted walnuts: 3 tsp 

Toasted pumpkin seeds: 3 tbsp 

Hung curd or Greek yogurt: 1 cup

Honey: 2 tsp 

Methods:

1. Take hung curd or Greek yogurt in a bowl and mix it with honey. Keep it aside in a refrigerator. 

2. Now assemble the cut fruits, nuts, seeds and the sweetened yogurt on the kitchen counter. 

3. In a tall glass, first add a layer of cut fruits, then add 2 tsp of hung curd, and then add a layer of crunchy nuts and seeds. Again, add a layer of curd, fruits, nuts, and seeds. 

4. Repeat it till the glass fills up as shown. 

5. You can garnish with chocolate pieces or any flavoured syrups for extra sweetness. Serve chilled. 

Nutrition information about this recipe 2: Curd is a good source of Calcium whereas nuts and seeds provide micronutrients required for strong bones. This recipe provides 890 calories; 32 g of Protein; 48 g of Fat and 919 milligrams of Calcium 

References

1. National Health Services. Food for Strong bones. Available from: https:/www.nhs.uk/live-well/healthy-body/food-for-strong-bones/. Accessed on: 28 August 2020

2. National Institute of Nutrition. Indian Food Composition Table. Available from: http:/www.indiaenvironmentportal.org.in/files/file/ IFCT%202017%20Book.pdf. Accessed on: 28 August 2020

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