Calcium for Better Bones

things… 

We’ve heard it all before – children need milk and dairy products to grow up big and strong and grown-ups need them to have healthy bones. That’s what the dairy industry have been selling us for decades, but the truth is we don’t need milk for healthy bones at all!

When it comes to bone health, dairy products certainly aren’t any wonder foods. Countries with the highest dairy consumption also have the highest rates of osteoporosis and fragility fractures. The World Health Organization (WHO) calls this the ‘calcium paradox’.

We do need calcium (adults 700mg per day, children a bit less, adolescents and lactating women slightly more), but we can easily get enough from non-dairy sources.   

alternatives

Everything we eat or drink is either acid or alkali forming and our body needs to keep its fine-tuned balance. Animal protein (meat, fish, eggs and dairy products) produces significant volumes of acid compared to plant protein. The main way this acid is neutralised in your body is by using calcium from the blood, muscles and even the skeleton. This is a major problem because the calcium lost from the bones cannot be easily replaced – it has to be gradually built back in. Dairy products come with their own burden of animal protein, and the large quantities of calcium they contain can’t be instantly absorbed and much is lost in urine.

On the other hand, alkali producing foods are not only good for your bones, they are good for your overall health. What are they? The same foods that are good sources of all the nutrients we need for healthy bones – what a coincidence! So stock up on vegetables, fruit, nuts and seeds, lentils, butter beans, tofu, etc. Many grains are also alkali producing or in the ‘neutral’ zone – millet, quinoa, spelt, wild rice and buckwheat. So what you need to be aiming for is a vegan diet full of fresh fruit and vegetables.

Doubtful? OK, what does the science say? Studies show that people who eat the most animal protein have up to four times higher bone loss compared to people who eat none or only tiny amounts. Animal protein is consistently shown to be bad for the bones, while plant protein does not have the same effect. In fact, people whose diets are high in fruit and vegetables have the healthiest bones.

Running for the bus

One last thing – bone adapts to the weight and pressure applied to it and it needs this sort of stimulation to stay strong. There’s no need to sweat your socks off, but moderate, weight-bearing exercise is a must. This means walking, carrying shopping bags, dancing, gardening, ball games, jogging, yoga, weight-lifting exercise, etc.

So stock up on vegetables, fruit, nuts and seeds (almonds, Brazil nuts, sesame seeds and flaxseed), lentils, butter beans, tofu, etc. Many grains are also alkali producing or in the ‘neutral’ zone – millet, quinoa, spelt, wild rice and buckwheat. So what you want to be aiming for is a vegan diet full of fresh fruit and vegetables and all the good things listed below:

Good calcium sources:

• Green leafy vegetables -Broccoli, kale, spring greens, cabbage, parsley, watercress
• Dried fruit -Figs and apricots
• Nuts and seeds -Almonds, brazil nuts, sesame seeds and tahini (sesame seed paste)
• Pulses -Peas, beans, lentils, soya and calcium-set tofu (soya bean curd)
• Enriched products -Plant milks (soya, oat, coconut, rice, etc.)

 

Tips to make your diet work better for your bones:

• Always snack on fresh fruit and vegetables (unlimited) – aim for four portions just as snacks.

• Add fresh fruit to your natural muesli (unsweetened).

• Keep a small box of nuts and dried fruit in your bag to snack on.

• Make or buy fresh smoothies rather than juice (juice can be little more than just sweet water).

• Start using almond butter – it’s healthier, a good calcium source and can be spread on just about anything!

• Soya yoghurt with chopped dried and fresh fruit can be a great snack.

• Avocados are an excellent source of energy – slice them for sandwiches or blend with beans or chickpeas into a spread.

• Always add vegetables to main dishes and/or have a salad on the side.

• Add tahini (sesame paste) to make sauces creamy (one tablespoon per two portions).

• Tofu stir-fries are a great quick dinner.

• Make beans, chickpeas and lentils the main stars of your stews, soups (blend them if necessary), chilli, pasta and Indian meals. Add to salads and use them puréed as sauce bases.

• Make fruit a staple in your desserts – dipped in dark chocolate, frozen and blended into vegan ice cream, or layered with chopped nuts and coconut yoghurt.

Further info

Want to know more? Building bones for life is a handy guide offering nutritional guidance for building strong bones and teeth in children, advice on how to prevent and treat osteoporosis, menu plans and easy and gorgeous recipes for both children and adults.

Lentil Soup

2 Tbs Olive Oil

2 tho minced garlic

1 cup yellow onion, chopped

1 cup carrot, peeled + chopped, about 3

1 cup celery, chopped, with leaves

2 Tbs Tuscan Blend herb mix (my favourite is from World Market but they didnt have any in March 2023

1 Tbs Adobe

1 Tbs freshly ground black pepper

1 tsp Chili + Lime seasoning (Trader Joe's) or red pepper flakes to taste. Don't go crazy. People can add more hot sauce at the table

1 1\2 cup tomato sauce

7 cups chicken broth, divided

1 1\2 cups lentils, rinsed and drained

1 potato , peeled and diced small

1 1\3 or more cups ham, diced small

The original recipe, from @how-to-feed-a-loon used Italian sausage formed into small meatballs, fried and added at the end. We just happened to have leftover ham steak and it was excellent. The original recipe also used oregano and thyme instead of the Tuscan Blend, and salt instead of Adobo.  It also had pancetta, 2 ounces, cubed and fried right at the start, with the chopped veggies added on top. I skipped it because it is expensive and I don't keep it on hand. They only called for 1 cup of tomato sauce and 6 cups of chicken broth, with a note to add more if it was too thick.  Mine was too thick. it would be vegan if you used vegetable broth and vegan sausage. 

In a heavy a bottomed pot, fry onion, carrot and celery until soft and translucent, 7-10 minutes.  Add garlic and cook 30 seconds more. 

Add spices and cook 1 minute more. Add ham.  

Add tomato sauce and chicken broth and bring to a boil. Reduce heat to a steady simmer and add lentils.  Partially cover pot and simmer 40 minutes. Add more broth if too thick.  Add diced potatoes and cook for another 15 minutes. If using fried sausage mini meatballs, add now. 

Blueberry Streusel Muffins

Batter:

1/3 cup sugar

1/4 cup butter, softened

1 egg, beaten

4 tsp baking powder (fresh, not old)

1/2 tsp salt

2 1/3 cup flour

1 cup milk

1 tsp vanilla

1 1/2 cup fresh or frozen blueberries

Topping:

1/2 cup sugar

1/3 cup flour

1/2 tsp cinnamon

1/4 cup butter, softened

Mix topping and sprinkle over batter in muffin pan.

Heat oven to 375 degrees.  Line a cupcake tin with liners (paper, aluminum or silicone)

Cream butter and sugar in mixer until fluffy.  Add egg, and mix well.  Add baking powder and salt.  Add flour and milk alternately and then vanilla.  Don't over mix.  Add blueberries.

Fill muffin tins 2/3 full so there is room for the topping.

Bake 25-30 minutes.

Amish White Bread

2 cups warm water (not hot or it will kill the yeast)

2/3 cup white sugar

1 1/2 Tbl yeast

1 1/2 tsp salt

1/4 cup vegetable oil

6 cups bread flour

melted butter to brush over while baking

1) Place sugar and water in bowl.

2) Sprinkle with yeast.  Let dissolve and work 5-15 minutes.  The yeast should start to act, forming little bubbly areas in the water.  This is to check to make sure the yeast is active and not too old.

3) Add oil, half the flour, and then the salt.  Don't add the salt first, because it inhibits the action of the yeast. Mix well in electric mixer.

4) Add remaining flour.  Change to dough hook and mix until it is pulling away from the sides.

5) Pull out onto lightly floured surface and knead shortly.

6) Place in greased bowl, flipping to coat both sides.

7) Top with warm, damp tea towel

8) Set aside in a draft-free area and let rise until doubled in size (1 hour)

9) Remove cover and punch down.

10) Lay out on lightly floured surface and cut in half.

11) Flatten one half into rectangle and jelly-roll (roll the long side, not the short side) into a loaf shape.  

12) Pinch ends together and place in greased 9x5 loaf pan

13) Repeat with other

14) Cover and let rise till doubled in size, 30-50 minutes.  

15) Preheat oven to 350 degrees.  Bake 25 - 30 minutes

16) Pull out and brush with butter

17) Let rest 10 minutes before removing from pans to cooling rack

Chocolate Cream Pie

From Leatherstocking Country Cookbook.  Take out of fridge 20 minutes before serving.

3 oz cut up unsweetened chocolate

1 1/2 cups sugar

1/2 t salt

2 1/2 Tbl cornstarch

1 Tbl flour

3 cups milk

3 egg yolks, slightly beaten

1 T butter

1 1/2 tsp vanilla

Sweetened whipped cream

Mix first 5 ingredients in saucepan.  Stir in milk gradually and cook over moderate heat, stirring constantly, until mixture thickens and boils.  

Boil 1 minute.  

Remove from heat.  Stir a little of this mixture into egg yolks.  Then blend egg yolks into hot mixture in saucepan.  This is to keep the eggs from getting cooked separately and staying in little eggy chunks.

Boil 1 minute more.  Remove from heat and blend in the butter and vanilla.  Cool, stirring occasionally.

Chill thoroughly (if you put plastic wrap over it so no air gets to it, there wont be a thick skin).  Chill thoroughly and top with whipped cream.  

I grew up with boxed pudding, cook and serve.  A lot of recipes these days call for instant pudding, just add milk, stir and it thickens.  I don't like the flavor or instant pudding.  When the box pudding came onto the market, my Grandma Honey was so happy with it that she wrote to the Jello company to thank them for their excellent product.  In return they sent her a case of it!

Cheeseburger Macaroni

1 lb ground beef or impossible burger

1 white or yellow onion, chopped

1 taco seasoning packet (use half for less kick)

1 can Rotel tomatoes with chilies

2 cups beef broth (or water)

1 cup elbow macaroni

2 T butter

2 T flour

3/4 cup milk

1 c shredded cheddar cheese

salt and pepper

1) Brown hamburger and onions in large skillet.  Drain the grease and return to pan.  

2) Stir in taco seasoning, tomatoes, beef broth and uncooked macaroni noodles.  Bring to a boil.  Reduce heat and cover with a lid.  Simmer 12-14 minutes or until macaroni is tender.  

3) In a small saucepan, melt the butter.  Add the flour and whisk 4`-5 minutes, and it will turn brown.  Add the milk slowly and whisk until thickened and smooth.  Remove from heat.  

4) stir in the shredded cheese and pour over the hamburger mixture.  Stir until combined.  Serve

I made this on 2/4/22, in West Virginia for myself and Bart.  We are waiting for Sprout to be born.  She will be named Cecelia Jeannette.  I thought this was a little more spicy than it needed to be, but for us it was fine.  If we were serving it to people who don't like spice I might use only half the can of Rotel, and half of the taco seasoning packet.  

White Chicken Enchilada Casserole

4 Chicken Thighs

1 cup chicken broth

1/2 can Rotel Tomato and Chiles

1 cup sour cream

1 can cream of chicken soup

1/2 cup milk or broth from cooking the chicken

2 tsp cumin

2 tsp Trader Joe Everyday Seasoning

2 tsp Adobo

2 cups shredded Monterey Jack or Colby Jack cheese

Tortilla chips to cover bottom of 13x9 pan

Optional toppings:

lettuce,

sliced olives,

avocado slices

Pressure cook frozen chicken thighs 25 minutes in chicken broth.  20 minutes if unfrozen.

Take chicken from pot and let cool.  Remove from bones and skin and shred.  

Use broth instead of milk or save for rice.

Preheat oven to 350.

Mix chicken, Rotel, sour cream, soup, broth or milk, and spices.

Spread tortilla chips on bottom of 13x9 pan.  Cover with chicken mixture.

Sprinkle cheese over the top.

Bake at 350 until hot, about 30 minutes.

Serve with optional toppings.

Cross Stitch of Arctic Animals

Strawberry Snowbank Pie from Aunt Ann Miller

Sour Cream Pie Recipe from Grandma Anna B Miller

This recipe is traditional in the Hilltowns of Albany County.  You can get it at community suppers unless you arrive late and it is all taken.  My great grandmother Anna B Gibbs Miller gave this recipe to her daughter in law, my grandma Frances Becker Miller.  

Cocktail Sauce by Jeannette Butler Miller

Chocolate Jumbles Recipe from Great Grandma Anna B Miller

Grilled Salmon with Mango Salsa and Coconut Rice

2 skinless salmon fillets

3 Tbl sesame or olive oil

Zest of 1 lime

Juice of one lime

2 Tbl bottled lime juice 

3 coves garlic, minced or crushed

21 Seasoning Salute

1 1/2 cup coconut water

1 1/4 cup canned coconut milk

1 1/2 cup jasmine rice

1 large mango, peeled and sliced

1 avocado, peeled and sliced

3/4 cup bell pepper, red, yellow or orange

1/3 cup diced red onion or shallots

In a glass bread pan whisk oil, zest and juice from lime, 1 Tbl garlic and 1 Tbl 21 Seasoning Salute. Marinate salmon in pan, about 30 minutes per side. 

Broil salmon about 4 minutes per side, until internal temp reaches 130 degrees. 

Mix salsa with mango, avocado, pepper, onion, 1 Tbl garlic, 1 Tbl oil, bottled lime juice, and 1 Tbl coconut water. 

While salmon is marinating, make rice with coconut water and milk. Cook 20 minutes, fluff with fork. 

Serve salmon warm with rice and salsa. 

Zucchini, Pepper and Tomato Gratin

Zucchini, Pepper and Tomato Gratin

4 Tbl olive oil
2 medium sized yellow onions, thinly sliced
2 cloves garlic, minced
2 medium sized zucchini, sliced 1/4 inch thick
1 large sweet pepper, cored, seeded and diced
3 medium sized tomatoes, halved, seeded, and sliced 1/4 inch thick
1 1/2 tsp each Thyme and Rosemary leaves or 1/2 tsp each Thyme and Rosemary, crumbled
1 tsp Oregano, crumbled.
1/2 tsp salt
1/5 tsp pepper
3 Tbl fresh bread crumbs

Preheat the oven to 375
Heat 2 Tbl of the olive oil in a heavy 12 inch skillet over moderate heat. Add the onions and garlic. Sauté until golden, about 10 minutes.

In a 12x8x2 baking dish, arrange a row of zucchini slices, overlapping slightly, followed by a row of onion mixture, followed by diced pepper and then the sliced tomatoes. Repeat until all the vegetables have been attractively arranges.

Sprinkle the vegetables with the herbs, salt and pepper, and the bread crumbs. Drizzle with the remaining 2 Tbl olive oil.

At this point the vegetables can be refrigerated. Rightly covered, up to 4 hours.

Bake, uncovered, until the vegetables are tender, 50-60 minutes.

Serve hot or at room temperature with fish, poultry or grilled meats.

One hour before baking the gratin, set it out to come to room temperature. Preheat the oven to 375. Proceed to baking instructions.

Allen's Homemade Yogurt

I got a new Instant pot this spring.  When we lived in Prague I bought one on Amazon UK and had it shipped to us.  We used it all the time, and managed to bring it with us when we moved to Croatia.  The bus driver for our ride from Prague to Vienna didn't want to load it (pressure cookers have been used as bombs, we heard).  Then he wanted to charge us about 20 Euros.  I was willing, but only had Czech Koron.  He used his phone to do a converter, and told us 20 Koron, which is about 1 dollar.  His coworker started to disagree, but I turned over the 20 K as fast as I could, smiling and thanking them.  Phew.  Finally when we moved to Ireland I had to leave it behind.  It was way too heavy and bulky, and we were already stressed trying to get our bikes to Dublin.  That's another whole story.

So today I am braving homemade yogurt.  Allen makes it all the time in Scotland, and did when they lived in London, too.  I asked him for his directions, and this is what he told me:

Put half a gallon of milk in the Instant Pot, and push the Yogurt button, then Start.  It will heat to boiling.  Stir occasionally so it doesn't stick to the bottom.  Once it beeps, cool, stirring frequently.  Allen puts his bowl in a sink of cold water to speed it up.  Use a candy thermometer to see when it gets to 115 d or lower.  Add 1/2 - 1 cup yogurt with active culture.  The more yogurt you use, the faster it will be done.  Whisk it to break up and dissolve the yogurt.  Sieve to remove chunks and give the pot a quick clean.  Put yogurt either into glass jars or back in the inner pot.  Click Yogurt button so it ferments (might have to click twice on some models).  Adjust to normal 8 hour program.  Remove after 6 hours for creamy, non-sour yogurt, or 8-11 hours for more sour yogurt, and store in airtight containers or glass jars or Tupperware that seals.  Add 2-3 tsp sugar if desired.

Potato Bread

This recipe comes from Taste of Home, but it was designed for a bread machine, and I don't have one (don't want one).  So I am still experimenting with the temp and time to cook it.  I had good luck with 375 for 35 minutes the first time, but it was just baked enough so I'm going to try 40 minutes today.

It just happens to be vegan.  I saw a lot of recipes online that called for boiling a potato first, or for milk and butter in the recipe.

1 1/4 cup warm water (70-80 d)
1/2 T yeast
3 Tbl vegetable oil
2 1/2 T sugar
1 tsp salt
2 Tbl instant mashed potato
3 cups bread flour

Mix water and sugar.  Add yeast and let rest 5 minutes to make sure the yeast is active.  Add oil, potato flakes and 1 cup flour.  Mix until well combined.  Add the rest of the flour and the salt, and continue mixing/kneading for about 5 minutes.

Cover in greased bowl and let rest 1 hour.
Put in greased bread pan, cover, and let rise 45 minutes.  Make sure you grease the pan all the way to the rim, or it will stick at the rim and then what good is it that it doesn't stick down in the bottom?  You have to rip the sides off to get it out.  Then it will get stale faster.
Heat oven to 375.  Bake about 35-40 minutes.
,
I bought cloth bread bags, and use them until we cut open the loaf.  Then Bart prefers we keep it in a ziplock bag so it doesn't get stale.

Today I'm making a double recipe so we can have cinnamon rolls too.  I'll post pictures soon.

Strawberry Rhubarb Pie

3/4 cup sugar

1/4 cup quick cooking tapioca

3 cups sliced fresh or frozen rhubarb (1/4 inch)

3 cups sliced fresh or frozen strawberries

1/3 cup orange juice

1/4 tsp orange zest

2 Tbl butter

Optional: heaping Tbl orange marmalade

Double pie crust recipe made and rolled out.

In a large bowl, combine tapioca and sugar.  Add fruit; toss to coat.  Gently stir in juice and orange zest (and marmalade if using). Let stand 15 minutes.  Put pie crust in pan and pour in filling.  Sprinkle with dabs of butter.  Cover with top crust.  Pinch edges to seal.  Cut slices to let out steam.  Put pan on a cookie sheet covered with aluminum foil.  Let stand 15 minutes.  Cover pie crust edges with foil.  

Bake at 400 for 40-45 minutes

If using frozen rhubarb, memasure while still frozen.  Then thaw completely.  Drain in a colander but do not press juice out.