A recipe for strong bones: diet strategy there's more to dietary calcium than just bone health: this vital mineral also may play an important role in weight loss

Shape, May, 2004 by Robin Vitetta-Miller

Osteoporosis, the loss of bone density, is responsible for 1.5 million fractures of the spine, hip and wrist every year in the United States. While these brittle-bone injuries may seem like a danger that threatens only older women, the sooner you act to fend off this preventable disease, the safer you'll be.

One of the best defenses against osteoporosis is a diet high in calcium. Nonfat and lowfat dairy products are the most effective sources of the mineral, but you can find moderate amounts in dark leafy green vegetables (such as spinach, kale and collard greens), canned salmon (if you eat the bones), almonds and calcium-fortified juices and cereals.

It's best to get your calcium from food rather than supplements because food provides you with other critical nutrients as well: vitamin D from dairy products (which works with calcium to maintain strong bones), omega-3 fatty acids from fish, vitamin C from fortified juices, and fiber from dark-green vegetables and fortified cereals. And getting calcium from food sources also may help you lose weight (see "Calcium & Weight Loss," page 218).

The recommended daily allowance for calcium for women ages 19-50 is 1,000 milligrams per day; for women 51 and older, it's 1,200 mg per day. Because May is Osteoporosis Awareness and Prevention Month, we've created three delicious recipes that boast flavor, nutrients and loads of calcium-rich ingredients to help you meet your daily requirement. (To learn some surprising myths about osteoporosis and how to keep the disease at bay, turn to "Bad to the Bone," on page 256.)

Corn-Potato Chowder

Serves 4

Prep time: 5-10 minutes

Cook time: 10 minutes

Note: If desired, add 1/2 pound of diced lean ham (252 calories and 8 grams of fat, 2 grams saturated) when you simmer the vegetables in milk.

    3 cups nonfat milk
    1 cup water
    1 16-ounce bag frozen corn kernels
2 1/2 cups diced red potatoes
    1 red bell pepper, seeded and cut into 1/4-inch pieces
    2 cloves garlic, minced
  1/2 teaspoon minced chipotle chile in adobo sauce
    1 teaspoon sugar
  1/2 teaspoon salt
    1 cup lowfat buttermilk
  1/4 cup chopped fresh cilantro
  1/4 cup chopped fresh chives

Combine first 9 ingredients in a large stockpot; set over high heat and bring to a boil. Reduce heat to medium and simmer 10 minutes, until potatoes are fork-tender. Remove from heat and stir in buttermilk.

Transfer 3 cups only of the corn-potato mixture to a blender or food processor and puree until smooth. Return puree to remaining corn-potato mixture in stockpot and set pan over medium heat. Simmer 1 minute to heat through. Remove from heat and stir in fresh cilantro.

Ladle corn-potato chowder into bowls and top with chives.

Nutrition Score per serving (2 cups): 245 calories, 5% fat (1 g; <1 g saturated), 76% carbs (47 g), 19% protein (12 g), 5 g fiber, 312 mg calcium, 1 mg iron, 227 mg sodium.

Salmon Sandwich With Yogurt Sauce

Serves 4

Prep time: 6 minutes

Cook time: 12-14 minutes

  2 14.75-ounce cans salmon (with bones), drained
1/2 cup fat-free mayonnaise
1/3 cup seasoned dry ltalian-blend bread crumbs
1/2 teaspoon dried oregano
1/4 teaspoon ground black pepper
  2 teaspoons olive or vegetable oil
  1 cup nonfat plain yogurt
  2 teaspoons minced fresh chives
  2 teaspoons Dijon mustard
  2 teaspoons fresh, chopped tarragon
  8 1-ounce slices pumpernickel bread

Preheat oven to 425[degrees]F. In a large bowl, gently combine salmon, mayonnaise, bread crumbs, oregano and black pepper until blended. Shape mixture into 4 cakes, each about 1 inch thick.

Heat oil in a large, oven-proof skillet over medium-high heat. Add salmon cakes and saute 1-2 minutes per side, until browned. Transfer pan to oven and bake 10 minutes, until salmon cakes are golden.

Meanwhile, to make the yogurt sauce, stir together yogurt, chives, Dijon mustard and tarragon.

Arrange each salmon cake on a slice of bread. Spoon yogurt sauce over top and add second slice of bread.

Nutrition Score per serving (1 salmon cake, 1/4 cup sauce, 2 slices bread): 469 calories, 26% fat (14 g; 3 g saturated), 32% carbs (38 g), 42% protein (50 g), 5 g fiber, 346 mg calcium, 3 mg iron, 640 mg sodium.

Almond-Crusted Chicken With Creamy Blue Cheese

Serves 4

Prep time: 5 minutes

Cook time: 10-15 minutes

    Salt and ground black pepper, to taste
    4 4-ounce skinless, boneless chicken breast halves
    2 tablespoons all-purpose flour
1 1/2 teaspoons garlic powder
    2 egg whites
  1/2 cup sliced almonds
    2 teaspoons olive oil
1 1/2 cups nonfat milk
    1 cup whole-wheat couscous
    4 cups broccoli florets
  1/2 cup crumbled blue cheese
  1/8 teaspoon ground nutmeg
  1/4 cup chopped fresh parsley

Salt and pepper both sides of chicken. Mix flour and garlic powder with a fork in a shallow dish; add chicken and turn to coat both sides well.

Place egg whites in a separate shallow dish, add flour-coated chicken and turn to coat both sides. Press almonds into both sides of chicken.

Heat olive oil in a skillet over medium-high heat. Add chicken and saute 1 minute per side, until almonds are golden. Add milk and bring mixture to a boil. Reduce heat to medium-low and simmer 8 minutes, until chicken is cooked through.