Contents:
- Medical Video: Chef Robert Irvine's Healthy Steak Recipes 3 Ways
- Tofu soup, spinach and tomatoes
- Steamed tofu, broccoli and rice
- Doogh yogurt drink
Medical Video: Chef Robert Irvine's Healthy Steak Recipes 3 Ways
Your bones play an important role in the body. There are two main keys to bone health: calcium and vitamin D. Calcium and vitamin D work together to repair injured bones and keep your bones strong and not easily broken. You need vitamin D to absorb calcium from your food.
Foods that improve bone health must be rich in calcium and vitamins. Dairy products are a good source, including milk, yogurt, cheese and cream. Vegetables and nuts are on the next list and are followed by meat, fish, tofu and eggs. Vegetables such as watercress, broccoli, and carrots are also high in calcium. You can try simple recipes for healthy food for bones:
Tofu soup, spinach and tomatoes
Nutritional value for bones: 660 mg of calcium (fulfilling 66% of daily calcium intake) and 0.99 IU of Vitamin D
Material:
For this recipe, you need to:
- 1 tsp vegetable oil
- 95 g of chopped onion
- 1 minced garlic
- 1.5 L water or chicken broth or 4 tsp chicken cube broth
- 480 g of silk tofu, dry and cut
- 2 chopped tomatoes
- 3 minced green onions (optional)
- 600 g of fresh spinach leaves, washed and dried, torn or cut (if large)
- 1 tbsp (15 ml) of soy sauce
- Ica pepper tsp.
How to make:
Step 1: Heat the pan over medium heat; add chopped oil and onions. Stir the onion until it's soft but not brown. Add the garlic and stir until you can smell good.
Step 2: Add chicken stock and mix the boiling. Add tomatoes, tofu and reduce heat. Let the soup boil for a few minutes until the tomatoes are soft but not soft.
Step 3: Add the other ingredients, chives, spinach, pepper. Cook until the spinach has wilted.
Step 4: Taste the soup and add seasoning if needed. Good dishes when served hot.
Steamed tofu, broccoli and rice
Nutritional value for your bones: 269 mg of calcium (26.9% of daily intake)
Material:
For this recipe, you need to:
- 500 g of low-fat or ordinary tofu
- 2 cups of rice
- ½ cup of vegetable broth
- 2 tablespoons low-salt soy sauce
- 2 whole broccoli, cut into small pieces
- chili powder (optional).
How to make:
Step 1: Cook the rice and set it aside.
Step 2: Clean the tofu under tap water. Cut a rectangle.
Step 3: Add soy sauce, black bean sauce, ginger, garlic, brown sugar and chili powder (optional), about 2.5 cm from the boiled vegetable broth in the pan.
Step 4: Boil the tofu in the broth. After a few minutes, lift it up. Place the board on the pan and place the tofu on it. Cover the pan and uapkan with high heat for 10 minutes.
Step 5: Lift the tofu. Add water to the broth until about 2.5 cm. Add broccoli to the broth. Cook for about 4 minutes until smooth.
Step 6: Remove broccoli and serve with tofu and rice. Add some soy sauce for flavor if needed.
Doogh yogurt drink
Nutritional value for your bones: 149 mg of calcium (14.94% daily calcium intake)
Material:
For this recipe, you need:
- 1 cup of yogurt
- 2.5 glasses of water or carbonated mineral water (soda)
- 1 tsp dried mint
- salt
- black pepper (optional)
How to make:
Step 1: Beat yogurt until soft.
Step 2: Add mint, salt and black pepper, and stir until smooth. Add water and stir gradually until it reaches the desired density.
Step 3: Put the mixture in the refrigerator for several hours. Stir again before drinking.
