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    Osteoporosis and Diet: Recipes for Strong Bones

    Eating for bone health can be delicious! Try these calcium and vitamin D-rich recipes today.
    By
    WebMD Feature

    When you've been diagnosed with osteoporosis you want a diet with a steady supply of bone-building nutrients. The delicious dishes that follow offer a bevy of calcium and vitamin D, which form the foundation of a diet for a sturdy skeleton, as well as other nutrients critical for bone health, including protein.

    An added bonus: The salmon chowder is especially rich in omega-3 fats, beneficial to your bones and your heart, and supplies nearly all the vitamin D most adults 19 to 50 years old need for the day, while one serving of quiche supplies more calcium than eight ounces of milk.

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    Salmon Chowder

    3 tablespoons tub margarine

    1 medium yellow onion, peeled and chopped

    2 cloves garlic, peeled and minced

    3 red bliss potatoes, skin on, diced

    2 cups 2% reduced-fat milk

    1 6-ounce can skinless, boneless, salmon, drained; or 6 ounces cooked salmon

    1 tablespoon dried parsley

    Salt and fresh ground black pepper, to taste

    • Heat margarine in medium saucepan over medium heat.
    • Add onion and sauté until nearly translucent; add garlic, stirring constantly and cooking until softened.
    • Add potato and milk to the pan.
    • Cover and simmer on low heat, stirring every few minutes or so, until potatoes are cooked, about 15-20 minutes.
    • Add salmon and parsley and stir. Serve warm. Refrigerate unused portion.

    Makes 4 servings (about 3/4 cup each).

    Per serving: 348 calories; 18 grams protein; 35 grams carbohydrate; 3 grams fiber; 15 grams fat; 3 grams saturated fat; 0 trans fat; 40 milligrams cholesterol; 213 milligrams sodium; 169 International Units Vitamin D; 155 milligrams calcium.

    Broccoli, Ham and Cheddar Quiche

    2 tablespoons tub margarine

    1 medium yellow onion, peeled and chopped

    1 can (12 fluid ounces) 2% reduced-fat evaporated milk

    2 large whole eggs

    2 large egg whites

    1/4 cup all-purpose flour

    1/4 teaspoon fresh ground black pepper

    1 cup (4 ounces) 50% reduced fat Cheddar cheese, shredded and divided

    1 cup finely chopped cooked ham (about 3 large deli ham slices)

    1 10-ounce box chopped frozen broccoli, thawed or 2 cups cooked

    • Heat oven to 350 degrees. Lightly coat a 10" pie pan with vegetable cooking spray.
    • Heat margarine over medium heat in a medium skillet. Sauté onions until translucent.
    • In a medium bowl, whisk together the evaporated milk, eggs, egg whites, flour and ground black pepper. Reserve.
    • Sprinkle half the cheese (1/2 cup) and the ham in the pan. Top with onions and broccoli.
    • Pour milk and egg mixture into pie pan. Sprinkle with remaining cheese.
    • Bake for 35 to 40 minutes, or until knife inserted in center comes out clean. Cool on wire rack for 10 minutes before serving.

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