Osteoporosis Connections Question of the Week on Calcium

 

 

  

  

What a great idea for question for the week.   I'm sorry i don't know the calcium content of hummus or any of my recipes, but from the ingredients i know they are a good source.  Hummus is a good one because both the garbanzo beans and tahini are high in calcium, it also a good source of fiber, protein and great taste. 

 

  

  

  

GREEK HUMMUS with 5 VARIATIONS

Some of the variations do not add tahini. I like to rinse my chick peas in a pot of water and remove the skins by rubbing them with my hand and floating the skins off. It might take a few rinses.
 
1 (19 oz.) can chick-peas, drained and rinsed 540 mL
1/3 cup tahini
3 Tbsp. lemon juice
3 Tbsp. water
1 Tbsp. olive oil
3/4 tsp. ground cumin
1/4 tsp. salt
2 cloves garlic, minced
  
In food processor, puree together chick peas, tahini, lemon juice, water, oil, cumin and salt until smooth; transfer to bowl.
  
Stir in garlic, (Hummus can be covered and refrigerated for up to 3 days.)  Makes 2 cups.
  
VARIATIONS:
  
HERBED HUMMUS:  Omit tahini and cumin.  Stir in 1/4 cup chopped fresh parsley, 2 green onions, chopped, and 1 tsp. dried oregano.
  
CREAMY HUMMUS:  Omit tahini and cumin.  Stir in 1/4 cup herbed cream cheese, softened.
  
BLACK OLIVE HUMMUS:  Stir in 1/4 cup chopped oil-cured black olives.
  
SUN DRIED TOMATO HUMMUS:  Omit tahini, cumin and salt.  Substitute sun dried tomato oil for olive oil and stir in 1/4 cup chopped drained oil packed sun dried tomatoes.
  
ROASTED RED PEPPER HUMMUS:  Omit tahini and cumin.  Blend in 1/4 cup chopped roasted red peppers.
  
Canadian Living Cooks Step by Step Daphna Rabinovitch

***This is a Latte i make when its hot out.  i use a cup or more of  milk so i know this has 300 mg. of calcium.  There has been talk about coffee, but i feel a teaspoon isn't going to cause and harm and all the milk makes up for it.

Iced Latte....

1. fill a tall glass with ice
2. add a teaspoon of instant coffee...reg or decaf...powdered espresso
would be good too.
3. fill glass with milk..we compromised and drink 1%
4. a splash of flavored creamer..liquid or powder...i like hazelnut best
5. a small splash of vanilla.

Mix and enjoy...

 

 

 

Dear Pam,

 

Nice to hear from you again! I presume all is well with your health!

 

While we can think of foods with Calcium, I wonder whether there are any foods that have calcium and Vit D both. Since I was taking loads of calicum through milk and still had osteopenia-- because I wasnt sitting in the sun and not getting any Vit D. So any calicum we take will simply go to waste unless there is Vit D to help absorb it. I dont believe there are any natural foods that contain both calcium and vit D. It would be good if someone could tell us -- maybe yourself!

 

Yours,

With best wishes,

Priya

APPETIZERS

 

Lite and Lean Nachos

 

A special preparation method results in nachos exceptionally low in fat but high in flavor.

           

            6 6-inch corn tortillas

            Vegetable oil spray

            Salt

            1 15-ounce can pinto beans, drained

            3 ounces (3/4 cup) shredded Cheddar cheese

            2 small tomatoes, chopped

            2 green onions, chopped

            ¼ cup plain yogurt

 

            Cut each tortilla into 6 wedges, like a pie.  Spread wedges in a single layer on a cookie sheet.  Spray with vegetable oil spray and sprinkle with salt.  Bake at 375 degrees for about 5 minutes.  Turn wedges over and sprinkle with salt.  Bake for about 5 more minutes or until crispy.  Mash pinto beans with a potato masher or fork, and heat thoroughly over medium high heat, stirring occasionally.  Spread tortilla chips on a heatproof platter; top with beans and cheese.  Bake at 375 degrees for about 5 minutes, until cheese melts.  Top with tomatoes, onions and yogurt.

 

            Servings: 4

            Calories per serving: 228

            Calcium per serving: 282 mg

 

 

Seasoned Mozzarella Snacks

 

            8 ounces part-skim mozzarella cheese

            2 eggs

            1 Tablespoon nonfat milk

            ¾ cup dry bread crumbs

            2 teaspoons Italian seasoning, crushed

            2 teaspoons garlic powder

            1½ Tablespoons chopped parsley

            ¼ cup unsifted flour

 

 

            Cut cheese into 24 1-inch square cubes; set aside.  In a pie pan beat eggs and milk.  In another pie pan combine bread crumbs, Italian seasoning, garlic powder and chopped parsley.  Place flour in a small bowl.  Coat cheese cubes completely with flour, then egg mixture, and finally with breadcrumbs.  Repeat egg and bread crumb coatings.  Place a single layer on a plate, cover with foil, and refrigerate 2-3 hours or overnight.  Preheat oven to 400 degrees.  Place cheese cubes on a foil-lined baking sheet.  Bake until crisp, 6-7 minutes.  Let stand a few minutes before serving.

 

            Servings: 12, 2 pieces each

            Calories per serving: 82

            Calcium per serving: 149 mg

 

 

Stuffed Bread Rolls

 

            1 16-ounce loaf frozen bread dough

            1 bunch Swiss chard

            3 ounces (3/4 cup) shredded Cheddar cheese

            1 egg, beaten

            2 Tablespoons minced onion

            1 Tablespoon margarine

            ½ teaspoon garlic powder

            2 Tablespoons grated Parmesan cheese

 

            Let bread dough thaw to room temperature according to package directions.  Boil Swiss chard 15-20 minutes in covered pot with 1-2 inches water.  Drain well and cool.  Mix Swiss chard, Cheddar cheese, egg and onion.  Cut dough in half.  On a lightly floured board, roll out dough into two 8-by-10-inch rectangles.  Spread Swiss chard mixture over dough to within 1 inch of edges.  Beginning with the long side, roll up tightly.  Lightly grease or spray bottom of a 9-by-13-inch pan.  Place dough rolls in pan, seam down.  Melt margarine and combine with garlic powder and Parmesan cheese; brush on top of rolls.  Let rolls rise until tripled.  Bake at 375 degrees for 25-30 minutes or until golden brown.  Cut each roll into 12 slices.

 

            Servings: 12, 2 slices each

            Calories per serving: 154

            Calcium per serving: 112 mg

 

 

 

BEVERAGES

 

 

Tropical Teaser

 

            1 cup pineapple juice

            ½ cup evaporated nonfat milk

            1/3 cup instant nonfat dry milk

            ¼ teaspoon coconut extract or to taste

            ½ teaspoon rum extract or to taste

            1 ripe medium banana, sliced

            6 ice cubes

 

            Pour pineapple juice and evaporated milk into a blender; add dry milk and blend until smooth.  Add extracts and sliced banana and blend again until smooth.  Add ice cubes, one at a time, and blend on low speed after each one until smooth.  Blend on high until thick and frothy, about 30 seconds.

 

            Servings: 3

            Calories per serving: 129

            Calcium per serving: 220 mg

 

 

Mocha Instant Breakfast

... with just enough caffeine to get you going in the morning!

 

            ¾ cup whole milk, very cold

            ¾ cup instant nonfat dry milk

            ½ teaspoon instant coffee

            2 teaspoons cocoa

            1 Tablespoon sugar

            Pinch of salt

            5 ice cubes

 

            Blend liquid milk and dry milk in blender.  Add coffee, cocoa, sugar and salt and blend until smooth.  Add ice cubes, one at a time, and blend on low speed after each one, until smooth.  Blend on high for 30 seconds, until thick and frothy.

 

            Servings: 2

            Calories per serving: 163

            Calcium per serving: 391 mg

 

 

Berry Delight

 

Try making this refreshing drink with raspberries or strawberries, too.

 

            1 cup plain yogurt

            2 Tablespoons boysenberry or strawberry jam or preserves

            1 cup water

            ¾ cup frozen boysenberries, unsweetened

 

            Blend ingredients in a blender until smooth, adding berries slowly.

 

            Servings; 2, 1 cup each

            Calories per serving: 151

            Calcium per serving: 225 mg

 

 

 

SOUPS

 

 

Cream of Broccoli Soup

 

            2 cups chicken broth

            1 10-ounce package chopped broccoli

            4 Tablespoons chopped parsley

            1 medium onion, chopped

            2 Tablespoons lemon juice

            2 cups evaporated nonfat milk

            1 Tablespoon cornstarch

            Dash nutmeg

            2 teaspoons garlic salt

            ¼ teaspoon pepper

            Parsley for garnish

 

            Heat broth with broccoli, chopped parsley, onion and lemon juice to boiling.  Cover and heat until broccoli is tender, according to package instructions.  Remove vegetables from broth with a strainer and cool.  Place vegetables in blender and add evaporated milk until blender is three-quarters full.  Add cornstarch and blend until smooth.  Slowly stir the vegetable-milk mixture, the rest of the evaporated milk, and the nutmeg, garlic salt and pepper into the broth.  Heat over low flame until thickened, stirring constantly.  Bring to a boil and boil lightly for 1 minute.  Serve hot, garnish with parsley.

 

            Servings: 5, ¾ cup each

            Calories per serving: 125

            Calcium per serving: 355 mg

 

 

Hearty Bean Soup

 

Serve with a green salad and cornbread.

 

            1 pound navy beans, washed and drained

            3 quarts water

            2 smoked ham hocks

            1 10 3/4-ounce can beef broth

            3 cloves garlic, minced

            1 bay leaf

            ½ teaspoon salt

            ½ teaspoon pepper

            2 cups mashed potatoes

            3 medium onions, chopped

            1 ½ cups diced celery, with leaves

            ¼ cup finely chopped parsley

            2 cups diced carrot

            2 Tablespoons cider vinegar

 

            Cover dry beans with water in soup pot, bring to a boil and boil 2 minutes.  Remove from heat, cover and allow to stand for 1 hour.  After 1 hour, add ham hocks, beef broth, garlic, bay leaf, salt and pepper to the beans.  Simmer, covered, for 2 hours.  Remove ham hocks; trim fat and bone from ham and cut ham into pieces; set aside.  Add a little liquid from the soup to mashed potatoes to thin them until runny (this is done to prevent lumps).  Stir potatoes, onions, celery, parsley, carrots and ham into the soup.  Cover and simmer for another 1-1 ½ hours.  Stir in cider vinegar.  Let simmer a few minutes more.

 

            Servings; 12 main-dish servings

            Calories per serving: 200

            Calcium per serving: 78 mg

 

 

Marvelous Meatless Chili

 

Great for leftovers, this low-calorie chili is one of our favorites.

 

 

            1 ½ cups sliced carrot

            1 ½ cups chopped onion

            1 ½ cups chopped green pepper

            1 ½ cups sliced celery

            1 15-ounce can stewed tomatoes

            1 15-ounce can tomato puree (or tomato sauce)

            1 6-ounce can tomato paste

            1 6-ounce can tomato juice

            Juice of 1 lemon

            2 15-ounce cans kidney beans, drained (reserve liquid)

            1 15-ounce can chickpeas (garbanzo beans)

            3 large cloves garlic, minced

            2-3 Tablespoons chili powder

            1 teaspoon sugar

            1 ½ teaspoons dried basil

            1 teaspoon salt

            ½ teaspoon pepper

            ½ teaspoon red pepper sauce

 

            Heat cut-up vegetables in a large nonstick pot until just barely tender, stirring occasionally.  Add rest of ingredients and mix well.  If too thick, add reserved kidney bean juice.  Cover and simmer for about 20 minutes.  Do not overcook or vegetables will be mushy.

 

            Servings: 16, ¾ cup each

            Calories per serving: 122

            Calcium per serving: 48 mg

 

 

 

SALADS  

 

Refreshing Fruit Salad

 

This unique fruit salad is sure to get rave reviews!

 

 

            1 8-ounce package Neufchatel cheese, softened

            1 cup cherry yogurt

            1 Tablespoon sugar

            1/8 teaspoon vanilla

            ¼ teaspoon salt

            1 16-ounce can pitted dark sweet cherries, drained

            1 cup orange sections, cut in half

            1 8-ounce can juice-packed crushed pineapple, drained

            ½ cup dried currants

            Salad greens

 

            Beat Neufchatel cheese in large mixing bowl until smooth.  Beat in yogurt, sugar, vanilla and salt on low speed.  Set aside 6-12 cherries for garnish.  Stir remaining cherries, orange sections, pineapple and currants into cheese mixture.  Pour into a 4 ½ cup mold or six individual molds.  Freeze at least 8 hours.  Remove mold(s) from freezer and let stand at room temperature until softened, about 45-60 minutes for large mold.  Unmold on salad greens.  Garnish with reserved cherries.

 

            Servings: 6

            Calories per serving: 265

            Calcium per serving: 115 mg

 

 

Caesar Salad

 

Delightful with sourdough bread.

 

            1 egg

            3 Tablespoons olive oil

            ¼ teaspoon garlic powder

            1 cup cubed white bread, crust removed

            2 medium clove garlic, crushed

            ¼ teaspoon dry mustard

            ½ teaspoon salt

            ¼ teaspoon ground pepper

            2 Tablespoons water

            1 ½ teaspoons Worcestershire sauce

            8 anchovy fillets, drained and chopped

            1 large bunch romaine lettuce, torn

            ¼ cup grated Parmesan cheese

            ¼ cup crumbled blue cheese

            2 Tablespoons lemon juice

 

            Warm cold egg by immersing in warm water.  In a small saucepan, boil enough water to cover egg completely.  Immerse egg in boiling water with spoon; remove from heat.  Cover and let stand 30 seconds.  Immediately cool egg in cold water to prevent further cooking.  Heat 1 tablespoon of the olive oil and garlic powder in nonstick skillet.  Add bread cubes and sauté until browned, stirring often.  Combine crushed garlic, mustard, salt, pepper, oil, water, Worcestershire sauce and anchovies in jar; cover and shake vigorously.  Pour this dressing over lettuce in salad bowl, add cheeses and toss salad until well coated.  Break egg into center of the salad.  Pour lemon juice on top of egg and toss well.  Add bread cubes, toss gently and serve immediately.

 

            Servings: 6

            Calories per serving: 136

            Calcium per serving: 143 mg

 

 

Salmon Macaroni Salad

 

This dish is a complete meal and can be served as a main course or side dish.

 

            1 12-ounce package salad macaroni (about 2 ¾ cups dry)

            1 15-ounce can salmon

            1 ½ cups cooked whole-kernel corn

            1 ½ cups finely chopped bell pepper (red and/or green)

            ½ cup chopped onion

            ¾ cup chopped jicama

            Salt and pepper to taste

            2/3 cup diet mayonnaise

            2/3 cup plain yogurt

            Paprika

            1 package pre-washed spinach

 

Cook macaroni according to package directions, omitting salt.  Drain and cool.  Drain salmon and break into chunks in a large bowl.  Add macaroni, corn, bell pepper, onion, jicama, salt and pepper, mixing well.  Blend together mayonnaise and yogurt.  Fold into salad ingredients.  Place on salad plates lined with spinach leaves.  Sprinkle with paprika.

 

            Servings: 18, ¾ cup each

            Calories peer serving: 152

            Calcium per serving: 74 mg

 

 

 

ENTREES

 

 

Broccoli-stuffed Pasta

 

            6 ounces (18-20) jumbo pasta shells

            1 16-ounce bag frozen chopped broccoli, thawed

            1 pound low-fat cottage cheese

            8 ounces (2 cups) shredded part-skim mozzarella cheese

            ½ cup grated Parmesan cheese

            1 Tablespoon grated onion

            ½ teaspoon pepper

            2 cloves crushed garlic or 1 teaspoon garlic powder

            2 15 ½ ounce jars marinara sauce (or spaghetti sauce)

 

            Cook pasta according to package directions.  Drain.  Combine broccoli, cottage cheese, 1 ½ cups mozzarella cheese, Parmesan cheese, onion, pepper and garlic.  Fill shells with cheese-broccoli mixture.  Spoon enough marinara sauce into bottom of 9-by-13-inch baking pan to cover the bottom.  Arrange shells in single layer; spoon remaining sauce over shells.  Sprinkle the rest of the mozzarella cheese on top.  Cover pan with foil and bake at 375 degrees for 15 minutes.  Remove the foil and bake for 15 more minutes, until heated thoroughly.

 

            Serving: 6

            Calories per serving: 437

            Calcium per serving: 493 mg

 

 

Chicken Enchiladas

 

Even the strictest waist-watcher will enjoy this low-fat version of a favorite Mexican dish.

 

            1 ½ chicken breasts, skinned

            1 ¾ cups (14 fluid ounces) low-fat chicken broth

            ¼ cup cornstarch

            1 28-ounce can enchilada sauce

            1 teaspoon sugar

            1 teaspoon chili powder

            12 corn tortillas

            2 cups plain yogurt

            2 ounces (1/2 cup) shredded part-skim mozzarella cheese

            2 ounces (1/2 cup) diced low-calorie processed Cheddar cheese

            1 large onion, finely chopped

            3 ounces (3/4 cup) shredded Cheddar cheese

            3 ounce (3/4 cup) shredded Monterey Jack cheese

            2 green onions, chopped

 

            Cook chicken in water (to cover) until tender.  Cool, then shred meat finely and discard bones.  Dissolve cornstarch thoroughly in ½ cup enchilada sauce.  Pour remaining enchilada sauce into a saucepan; blend in cornstarch mixture, sugar and chili powder.  Soften tortillas by wrapping the in stacks of six in moistened paper towels and then in foil.  Seal foil tightly; heat in 250 degree oven for 15 minutes.  Beat yogurt with a fork until smooth; add small amount of broth until runny.  Add yogurt and remaining reserves broth to enchilada sauce mixture.  Heat and stir over low-medium flame, adding mozzarella and low-calorie Cheddar cheeses and heating until melted.  Do not boil.  To assemble enchiladas, unwrap warmed tortillas.  Place on each some of the chicken, onion, Cheddar cheese and 1 tablespoon sauce.  Roll and place seam side down in a 9-by-13-inch baking pan.  Top with sauce, using at least 2 cups.  Sprinkle with Monterey Jack cheese and remaining Cheddar cheese.  Bake at 350 degrees until cheese is melted and sauce is bubbly, about 25-30 minutes.  Top with green onions.

 

            Servings: 6

            Calories per serving: 447

            Calcium per serving: 617 mg

 

 

Oriental Omelet

 

            9-10 ounces firm tofu, drained and finely cubed

            3 eggs, lightly beaten

            1 Tablespoon soy sauce

            ¼ teaspoon honey

            1 Tablespoon sesame oil

            3 large fresh mushrooms, sliced

            2 green onions, chopped

 

            Combine first four ingredients in a large bowl and mix well.  Heat oil in a large nonstick skillet.  Add mushrooms and green onion, and sauté 2-3 minutes, until slightly cooked.  Add mushrooms and onions to tofu-egg mixture and stir.  Pour mixture back into skillet and cook over low heat, lifting gently at sides to allow uncooked egg to flow underneath.  When omelet is cooked, fold and serve.

 

            Servings: 3

            Calories per serving: 193

            Calcium per serving: 149 mg

 

 

Pineapple Chicken

 

            2 ounces sliced unsalted almonds

            1 large onion, diced

            2 12-ounce cans nonfat evaporated milk

            1 4-ounce can sliced mushrooms

            1 teaspoon salt

            ½ teaspoon pepper

            1/8 teaspoon powdered ginger

            1 16-ounce can unsweetened pineapple chunks, drained

            2 teaspoons cornstarch

            2 1/3 cups cooked skinless chicken, cubed

            4 cups cooked rice

            Parsley

 

            Brown almonds in nonstick skillet.  Remove almonds and cook onions until tender. (Add a little water to pan, if needed.)  To onion add all but ½ cup of the milk, mushrooms, salt, pepper, ginger and pineapple.  Stir over medium heat until hot.  Add cornstarch to reserved milk and blend.  Add chicken, almonds and cornstarch mixture to sauce and bring to a boil, stirring constantly.  Boil 1 minute.  Serve over rice.  Garnish with parsley.

 

            Servings: 6

            Calories per serving: 457

            Calcium per serving: 427 mg

 

 

 

VEGETABLES

 

 

Colorful Vegetable Bake

 

            1 cup sliced carrots, fresh or frozen, thawed and drained

            1 ½ cups sliced green beans, fresh or frozen, thawed and drained

            1 14-ounce block firm tofu, drained

            1 1-pound can whole tomatoes, drained

            1 cup corn, fresh or frozen, thawed and drained

            2 cloves garlic, minced

            ½ teaspoon salt

            Dash pepper

            ½ cup slivered almonds

 

            If fresh carrots and green beans are used, they will be crunchy unless partially precooked.  Steam them for 5 minutes, if desired.  Cut tofu into ½-inch cubes and quarter the canned tomatoes.  Combine all ingredients except almonds in a large bowl and mix thoroughly.  Transfer into a greased 2-quart casserole.  Top with almonds.  Bake uncovered at 375 degrees until vegetables are cooked and tender, 30-40 minutes.

 

            Servings: 12, ½ cup each

            Calories per serving: 64

            Calcium per serving: 69 mg

 

 

Spaghetti Squash Mozzarella

 

Spaghetti squash is a large oblong yellow summer squash that separates into spaghetti-like strands after it is cooked.

 

            ½ spaghetti squash, cut lengthwise

            2 ounces (1/2 cup) shredded part-skim mozzarella cheese

            1 Tablespoon grated Parmesan cheese

            3 Tablespoons seasoned dry bread crumbs

            1 teaspoon garlic powder

            1 Tablespoon chopped parsley

 

            Clean out seeds from squash.  Place squash, cut side down, in a pot with 2 inches of water; cover and boil for 20 minutes.  Completely scoop out strands of cooked squash into a bowl by running a fork over inside.  In another bowl, combine remaining ingredients and mix well.  Add this mixture to bowl with the squash and blend.  Place in a casserole dish and bake uncovered at 350 degrees until slightly browned and cheese melts, about 20 minutes.

 

            Servings: 4, ½ cup each

            Calories per serving: 53

            Calcium per serving: 69 mg

 

 

Broccoli Stir-fry

 

A classic Chinese dish.

 

 

            1 pound broccoli

            1 Tablespoon vegetable oil

            1 clove garlic, minced

            ½ teaspoon salt

            1 teaspoon rice wine or dry sherry

            ¼ teaspoon sugar

            3 Tablespoons chicken broth

            ¼ cup water

 

            Rinse broccoli in cold water.  Cut into 2-inch flowerets and slice stems ¼ inch thick.  Heat oil in a nonstick skillet or wok over high heat for 30 seconds.  Add broccoli stems and salt.  Stir-fry for 30 seconds.  Add broccoli flowerets.  Stir-fry 1 minute.  Add wine, sugar, broth and water.  Reduce heat to medium-low and continue to stir-fry until water is almost gone.  Serve hot.

 

            Servings: 4, ¼ cup each

            Calories per serving: 53

            Calcium per serving: 69 mg

 

 

 

DESSERTS

 

 

Almond Coffee Cake

 

            1 cup sugar

            1/3 cup margarine, softened

            3 eggs

            1 ½ teaspoons vanilla

            1 12-ounce can almond filling

            3 cups whole-wheat flour

            2 teaspoons baking powder

            ½ cup nonfat dry milk

            1 ½ teaspoons baking soda

            ½ teaspoon salt

            1 ½ cup plain yogurt

            7 Tablespoons powdered sugar

            2 teaspoons warm milk

 

            Grease tube pan or Bundt cake pan.  Beat sugar, margarine, eggs and vanilla in a large mixing bowl on medium speed for about 2 minutes, scraping bowl occasionally.  Blend in almond filling.  Combine flour, baking powder, dry milk, baking soda and salt; blend into egg mixture alternately with yogurt.  Pour batter into pan and bake in preheated oven at 350 degrees about 1 hour, until toothpick inserted near center comes out clean.  Cool in pan about 15 minutes, then remove from pan.  Mix powdered sugar and warm milk until smooth.  Drizzle over cake.

 

            Servings: 16

            Calories per serving: 315

            Calcium per serving: 141 mg

 

 

Cottage Cheesecake

 

Serve with fresh strawberries or other fruit topping.

 

            Crust: 

            20 graham cracker squares

            4 Tablespoons margarine, softened

            2 Tablespoons sugar

 

            Filling:

            2 pounds low-fat cottage cheese, drained

            ¾ cup sugar

            3 eggs, lightly beaten

            1 teaspoon vanilla

 

            Topping:

            1 cup plain yogurt, drained of excess liquid.  (If firm topping is desired, hang

            yogurt in triple-layered cheesecloth for 1-2 hours to remove excess liquid.)

            2 ½ Tablespoons sugar

            1 ½ teaspoons vanilla

 

            To make pie crust, crush graham crackers with rolling pin, or in blender or food processor.  Mix in margarine and sugar until fine crumbs are made.  Press mixture into the bottom of a 9-inch spring-form  pan.  Bake at 350 degrees about 10 minutes.

            To make the filling, blend cottage cheese, sugar, eggs and vanilla in blender or food processor until smooth.  Pour into pie crust and bake at 350 degrees until firm, about 40 minutes.

            To make the topping, blend yogurt, sugar and vanilla.  Spread over baked cheesecake and let cool.  Refrigerate before serving.

 

            Servings: 12

            Calories per serving: 245

            Calcium per serving: 100 mg

 

 

Special Baked Apple

 

            1 large apple

            ¼ teaspoon cinnamon

            1 Tablespoon brown sugar

            1 cup plain yogurt

 

            Care and slice apple; arrange in small casserole.  Top with cinnamon and brown sugar.  Bake uncovered at 375 degrees until tender, about 40 minutes.  After 20 minutes, stir slices.  Transfer slices to serving dishes and top each with plain yogurt.

 

            Servings: 2

            Calories per serving: 164

            Calcium per serving: 222 mg

 

 

 

CALCIUM-RICH RECIPES FOR KIDS

 

 

Old-Fashioned Hot Cocoa

 

            5 Tablespoons sugar

            1/3 cup cocoa

            ¼ teaspoon salt

            1 ½ cups water

            4 ½ cups whole milk

            1 cup instant nonfat dry milk

            ½ teaspoon mint extract (optional)

 

            Mix sugar, cocoa and salt in a 2-quart saucepan.  Add water.  Heat to boiling stirring constantly.  Boil and stir for 2 minutes.  Stir in liquid milk and then slowly add dry milk, stirring continuously.  Heat thoroughly but do not boil.  Stir in extract, if desired.  Just before serving, beat with a hand beater until foamy.

 

            Servings: 6, 1 cup each

            Calories per serving: 202

            Calcium per serving: 365 mg

 

 

Garden Burrito

 

            1 8-inch flour tortilla

            ½ cup canned, drained pinto beans

            1 cup shredded lettuce

            1 tomato, chopped

            1 Tablespoon chopped onion

            2 ounces (1/2 cup shredded Cheddar or Monterey Jack cheese

            Salsa to taste

 

            Warm flour tortilla in oven or microwave.  Mash beans with potato masher or fork and cook over medium heat, stirring occasionally.  Spread beans on tortilla.  Top with lettuce, onion, tomato, cheese and salsa.

 

            Servings: 1

            Calories per serving: 527

            Calcium per serving: 551 mg

 

 

Michigan Meatloaf

 

            2 pounds ground round beef

            2 eggs

            1 cup nonfat dry milk

            1 medium onion, diced

            ½ cup Italian-style bread crumbs

            2 teaspoons salt

            ½ teaspoon garlic powder

 

            Bland all ingredients well; form into a loaf.  Bake in loaf pan or roasting pan, covered, at 350 degrees for about 1 ½ hors.

 

            Servings: 4

            Calories per serving: 212

            Calcium per serving: 106 mg

 

 

Turkey Taco Casserole

 

 8 6-inch corn tortillas

1 ¾ pounds ground turkey

1 onion, chopped 

2 cloves garlic, pressed  

1 ½ teaspoons chili powder

¼ teaspoon ground cumin

¼ teaspoon salt

¼ teaspoon thyme

½ teaspoon oregano

 1 pound Monterey Jack cheese, shredded

 6 eggs

2 cups nonfat milk

1 cup plain yogurt

1 tomatoes, chopped

3 cups shredded lettuce

Olives (optional)

Salsa (optional)

 

 

  

            Line greased 9-by-13-inch baking dish with tortillas, tearing to fit and putting in two layers.  In large skillet, brown turkey and onion, draining off fat.  Add garlic, chili powder, cumin, thyme, salt and oregano.  Pour into baking dish.  Top with cheese.  In bowl, beat eggs with milk and pour over ingredients in baking dish.  Bake at 350 degrees for 1 hour, until custard sets.  While still warm, spread with yogurt, then tomatoes, lettuce and olives, if desired.  Pass salsa at table, if desired.

 

            Servings: 12

            Calories per serving: 378

            Calcium per serving: 437 mg

 

 

Frozen Orange Yogurt

 

This is as good as the soft-serve kind, and easy to make at home.

 

            1 3-ounce package orange-flavored gelatin

            ¾ cup sugar

            1 cup water

 &n