Meal Ideas 31 July 2019

Delicious Recipes for Stronger Bones

(Family Features) If an ounce of prevention is worth a pound of cure, it's good to know that a convenient pantry product can help fight osteoporosis – by the spoonful. Over 44 million American women and men aged 50 and older have osteoporosis or low bone mass. About half of American children under 5 years of age don't get enough calcium in their diets. And once children reach their teen years, more than 85% of girls and 60% of boys don't get their recommended daily allowance of calcium.

Since low lifetime calcium intake is one of the risk factors for osteoporosis, it makes sense to start building stronger bones in childhood, then continue through life. One easy and delicious way to automatically increase your family's calcium intake is to sprinkle nonfat dry milk into your recipes. Sprinkle nonfat dry milk into your favorite meatloaf mixture to help keep it moist.
Add it to breads, muffins and cakes for better texture and browning. Fortified with vitamins A and D, with D aiding calcium absorption, the "magic crystals" can also enrich smoothies, egg dishes, dips, puddings, mashed potatoes, soups and sauces.

For more calcium-boosting recipes and information, visit VeryBestBaking.com.

By the Spoonful
Look how easy it is to boost your calcium intake. Get the most calcium by adding 1 tablespoon of nonfat dry milk to many of the foods you eat every day. Make it a habit to get more calcium this wholesome and natural way.


1 tablespoon of ...

Amount
of calcium

Nonfat dry milk approximately

= 55mg

Fat-free evaporated milk approximately

= 45mg

Fat-free plain yogurt approximately

= 30mg

Refrigerated fat-free milk approximately

= 20mg

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Creamy Garlic Dip

Servings: 10

  • 1          cup reduced-fat sour cream
    1/2       cup dry Nestlé Carnation Instant Nonfat Dry Milk
    2          tablespoons sliced green onions
    1          tablespoon cider vinegar
    1          clove garlic, finely chopped
    1/2       teaspoon salt
    1/4       teaspoon ground black pepper
  1. In small bowl, combine sour cream, dry milk, green onions, vinegar, garlic, salt and pepper; stir until smooth. Serve with assorted cut-up vegetables.

Nutritional information per serving: 70 calories; 5 g protein; 3 g fat (25 calories from fat); 7 g carbohydrates; 10 mg cholesterol; 0 g fiber; 190 mg sodium; 15% daily value calcium.

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Creamy Fruit Smoothie

Servings: 4

  • 3          cups fresh, frozen (unsweetened) or canned fruit, drained
  • 1 1/3    cups (3.2 ounce envelope) dry Nestlé Carnation Nonfat Dry Milk
  • 1/2       cup water
  • 1/2       cup ice cubes
  • 2          tablespoons granulated sugar (optional)
  • 1          teaspoon vanilla extract
  1. Place fruit, dry milk, water, ice, sugar and vanilla extract in blender; cover. Blend until smooth.

Note: For a tropical drink, try a mixture of mango, papaya and pineapple to make up 3 cups fruit. Follow directions above.

Nutritional information per serving: 150 calories; 9 g protein; 0.5 g fat (5 calories from fat); 28 g carbohydrates; 5 mg cholesterol; 2 g fiber; 125 mg sodium; 30% daily value calcium.

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Zesty Potato Salad

Servings: 8

  • 1/4       cup dry Nestlé Carnation Instant Nonfat Dry Milk
  • 1/4       cup water
  • 1/4       cup Dijon-style mustard
  • 1/2       teaspoon salt
  • 1/4       teaspoon freshly ground black pepper
  • 2          pounds (about 6 large) red-skinned potatoes, cut into 1-inch cubes, cooked, drained and cooled
  • 2          cups green beans, cut into 1-inch pieces, blanched (optional)
  • 1          cup chopped red bell pepper
  • 1/4       cup sliced green onions
  • lettuce leaves (optional)
  1. In small bowl, combine dry milk, water, mustard, salt and pepper until well mixed. In large bowl, combine potatoes; green beans, if desired; bell pepper and onions; add milk dressing and toss well to coat. Serve immediately or refrigerate. Serve over lettuce leaves.

Nutritional information per serving: 160 calories; 8 g protein; 1.5 g fat (15 calories from fat); 30 g carbohydrates; 5 mg cholesterol; 4 g fiber; 330 mg sodium; 20% daily value calcium.

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Banana Nut Bread

Servings: 2 loaves

  • 4          cups all-purpose flour
  • 1 1/3    cups (3.2-ounce envelope) dry Nestlé Carnation Nonfat Dry Milk
  • 4          teaspoons baking powder
  • 1          teaspoon ground cinnamon
  • 4          large eggs
  • 3 1/2    cups (about 7 medium) mashed very ripe bananas
  • 2          cups granulated sugar
  • 1          cup vegetable oil
  • 1          cup chopped walnuts
  1. Heat oven to 350° F. Grease two 9-by-5-inch loaf pans.
  2. In medium bowl, combine flour, dry milk, baking powder and cinnamon. In large mixer bowl, beat eggs, bananas, sugar and vegetable oil on medium speed until well blended. Gradually beat in flour mixture; stir in nuts. Spoon into prepared loaf pans.
  3. Bake 60-65 minutes, or until wooden pick inserted in center comes out clean. Cool in pans on wire racks 10 minutes; remove to wire racks to cool completely.

Nutritional information per serving: 310 calories; 6 g protein; 14 g fat (120 calories from fat); 43 g carbohydrates; 35 mg cholesterol; 2 g fiber; 115 mg sodium; 10% daily value calcium.

 

Confetti Frittata

Servings: 4

  •             Nonstick cooking spray
  • 2          cartons (8 ounces each) egg substitute
  • 1 1/3    cups (3.2-ounce envelope) dry Nestlé Carnation Nonfat Dry Milk
  • 2          cups (8 ounces) shredded reduced-fat cheddar cheese
  • 2          cups (about 6 ounces) sliced fresh mushrooms
  • 1/2       cup finely chopped red bell pepper
  • 2          medium green onions, sliced
  • 1/2       teaspoon salt
  • 1/2       teaspoon ground black pepper
  1. Heat oven to 400° F. Spray 10-inch ovenproof skillet with nonstick cooking spray.
  2. In medium bowl, combine egg substitute and dry milk; mix thoroughly. Stir in cheese, mushrooms, bell pepper, green onions, salt and black pepper. Pour mixture in prepared skillet.
  3. Bake 30-35 minutes, or until set in center. Cool on wire rack 5 minutes then cut into wedges and serve.

Nutritional information per serving: 300 calories; 38 g protein; 8 g fat (70 calories from fat); 17 g carbohydrates; 15 mg cholesterol; 1 g fiber; 980 mg sodium; 60% daily value calcium.

Photos courtesy of Getty Images

Source: VeryBestBaking.com

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