Calcium and Health

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!

Mango Banana Smoothie

Ingredients:

1. 125ml low fat milk
2. 50g non/low fat Greek yoghurt
   
3. 1 medium frozen banana
   
4. 100g frozen mango
   

Method:

1. 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:

High Calcium Tuna Sandwich

Ingredients:

1. 2 slices calcium enriched bread
2. 1 slice low fat cheese
   
3. 2 slices tomato
   
4. 100g canned tuna in oil (to drain the oil)
   
5. ¼ teaspoon black pepper
   

Method:

1. Mix the tuna with pepper.
2. Spread tuna mixture on bread, top with cheese and tomato. Top with remaining bread slice.

Recipe Variations:

• 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.
  

Nutrients Analysis: