In celebration of Dietitians' Day 2024, our dietitians have recommended 2 recipes for their good amount of calcium content, which only takes less than 15 minutes to prepare!
Ingredients:
125ml low fat milk
50g non/low fat Greek yoghurt
1 medium frozen banana
100g frozen mango
Method:
Combine all ingredients in a blender and blitz until smooth and creamy.
Recipe Variations:
The milk and yoghurt in smoothie are good sources of protein, which can help with wound healing, decrease risk of infection and reduce muscle loss.
Swap out mango for any of your favourite fruits.
If lactose intolerant, you may replace the milk with lactose free milk or calcium fortified soy milk.
Nutrients Analysis:
Nutrients
Per serving (1 cup)
Calorie
234kcal
Protein
10g
FatSaturated fat
2g1g
CarbohydratesSugar
44g33g
Calcium
340mg
Dietary fibre
3g
Sodium
850mg
High Calcium Tuna Sandwich
2 slices calcium enriched bread
1 slice low fat cheese
2 slices tomato
100g canned tuna in oil (to drain the oil)
¼ teaspoon black pepper
Mix the tuna with pepper.
Spread tuna mixture on bread, top with cheese and tomato. Top with remaining bread slice.
Add slices of cucumber for more crunch, colour and fibre.
Serve alongside a fruit for a complete and balanced meal.
You may also replace tuna with sardines if preferred.
Per serving
399kcal
35g
FatSaturated fat
15g5g
31g3g
335mg
2g
830mg
Subscribe to our mailing list to get the updates to your email inbox...
