Susan from Food Blogga is having a wonderful event going on in her blog: Beautiful Bones... It's all about Osteoporosis, how to prevent and fight against it. Please go to her blog for good info on this subject... She does know what she talks about!Looking for information about Calcium in Internet and also in my nutrition books, I found this risk list.
* Being white
* Being a female
* Having irregular menstrual cycles
* None or a few exercise
* Few consume of calcium in the diet
* Weight under normal expectations
* Family members having osteoporosis
* Alcohol and cigarettes consume
As you all probably know by now, in my family, we are not big milk/cheese consumers and this bad habbit doesn't help at all to fight against the Osteoporosis. The higher content in calcium is in the milk and cheese products, but for those of us who are not great lovers of its taste, here you have a list of other food with some calcium content:
* Canned fish preserved in olive oil (with fish bones): Sardines, Anxovies, Salmon.
* Dryed fruits: Almonds, Hazelnuts, Sunflower seeds.
* Fruits: Figs or dryed figs.
* Green veggies: Parsley, Spinachs, Swiss Chard, Fennel.
* Legumes: Lentils, cooked Soybean, garbanzos
* Eggs
Combining a big glass of milk and some of the previous food we could achieve what we (women) need per day: 800 mg.
Big glass of milk (200 grs) -----------> 260 mg
50 grs. of almonds -------------------> 125 mg
100 grs. of canned oil sardines -------> 400 mg (the fish bone is important to eat too!)
So, if you want your bones to be beautiful, here you have my recipe for that! My sardines are fresh and not canned but the final result gets compensated with the parsley (Each 100grs of parsley has 200 mg of calcium). Also I took the bone off, but you can leave it there and eat it. If you do so, make sure your sardines are the smallest possible and let them marinate more than 24 hours.
Ingredients for 4 servings: 450 cleaned and washed fresh sardines, half a lemon's juice, 1 minced garlic clove, 1 spoon table of dill or parsley, 1 tea spoon of smashed red chili pepper, extra virgin olive oil, salt and ground black pepper. 1 big red roasted pepper. Some bread.
* Wash the fish scale away, take the head and guts off and clean under tap water. Once cleaned, place the sardines in a plate with the skin touching the bottom and pour the juice of half lemon on top. Let it rest outside the fridge for 30 minutes.
* Rinse the sardines from the lemon juice, sprinkle the minced garlic on top, the dill (or parsley) and the smashed red chili pepper. Add salt and black ground pepper and pour the olive oil until covered. Protect with transparent film and have in the fridge for 24 hours.
* The day you eat them, leave outside the fridge for a while until you see the olive oil gets back to its normal texture. Have a slice of bread ready, place a piece of red roasted pepper and the sardine using a toothpick on top.
The sardines' flavour will surprise you!!! You can have them this way contrasting with the roasted red pepper or just alone on the piece of bread. It's a very cheap and easy way to fight against Osteoporosis!!! Come join us! You can still present your dish until the end of this month :D
Don't forget to eat your Sardine's Sushi while reading a good book in your terrace with a glass of good red wine and the sun warming your skin. Having a sunbath helps to fix the Calcium on your bones!
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