Now that the beautiful summer heat is fading, it’s easy to get fit and agile again. It's time to take care of our bones. What better way to keep your bones limber and strong than to stroll to your Harvest Home Farmers Market. A bit of exercise in the sun! Essential for strong bones!
The benefits begin when the sunlight touches your skin when you leave your house! Sunshine begins the natural production of Vitamin D in our skin. Vitamin D is needed so that calcium can be absorbed into our bones.
Calcium is the builder of bones. It gives them strength and durability (longevity). Calcium and Vitamin D work as a team to help prevent fractures, breaks, and even the risk of Osteoporosis.
After your Vitamin D boost in the sun, it’s time to pick up its partners: Fresh green vegetables at the market loaded with calcium. Your bones are in for a treat! Vegetables such as kale, collard greens, cabbage, and broccoli are packed with calcium. So are fruits like pears and plums.
Calcium and vitamin D are also vital for overall health, including nerve, brain, and cardiovascular systems. Plant sources of calcium give you loads of other nutrients that are all essential for good bones and general health.
So try some delicious combinations that will keep you moving into the fall:
Add chunks of tuna or canned salmon to green salads or sandwiches- oily fish like tuna, salmon, or mackerel contain both vitamin D and calcium
Add pears or blueberries to yogurt in the morning or for a snack
Toss nuts into salads or rice.
With these “tricks”, you will be doing cartwheels to the next market!
Recipes: Delicious Dishes with Calcium
Quick Veggie Dish: Dark Leafy Greens
Chop leaves & stems of a large bunch of collard greens, Swiss chard, or kale
In a large skillet, heat 2 tablespoons of olive oil, add 3 garlic cloves, two thinly sliced carrots & the greens’ stems. Cook till carrots are soft.
Add green leaves, 2 teaspoons of thyme, 2 tablespoons of water. Cook for about 5 minutes till greens are soft.
Use it as a side dish, add cooked meat, or skip the meat, to save some money.
Lentil Soup: Quick & Easy
Lentils are good sources of calcium
Put all the ingredients into a large pan
1 cup of dried red lentils
2 carrots, quartered lengthwise then diced
3 sticks celery, sliced
2 small leeks, sliced
2 medium fresh tomatoes, chopped, or 2 Tablespoons of tomato paste
1 Tablespoon fresh thyme leaves or 1 teaspoon of dried thyme
3 large garlic cloves, chopped
1 heaped teaspoon ground coriander
Pour 6 cups of boiling water over the veggies. (or use a mixture of chicken broth and water) Cover and simmer for 30 minutes or until lentils and carrots are tender. Serve and enjoy!
Tips & Tricks: More Bone-Building Solutions
Smoothie for Breakfast or lunch or a snack
Full of calcium and energizing taste
Mix in a blender:
8 fl oz fat-free milk
1/2 cup plain nonfat Greek yogurt
1/2 cup collard greens or kale
1/2 medium banana
1/2 medium orange
3 medium strawberries or a handful of blueberries
Chill in the frig or add enough ice to chill
Too Tart? Add more fruit or a teaspoon of honey for a slightly sweeter taste.
Too thin? Add more Greek yogurt you’ll get more calcium, too
Sneak some extra calcium in your diet
Chickpeas, kidney beans & white beans are good sources of calcium. Add them to soup stews or salads.
Snack on nuts or add them to your dishes> Almonds have twice the calcium of milk!
Don’t Forget to Walk on the Sunshine