Calcium and Vitamin D3 - two delicious meals for osteoporosis prevention

Calcium and Vitamin D3 - two delicious meals for osteoporosis prevention

Salmon contains calcium and vitamin D3. © Benjamin_Klack / Pixelio

Vegetarian Gratin with calcium and vitamin D3 - a recipe

This dish is kale, which contains a lot of calcium, with chanterelles - one supplier for Vitamin D3 - combined. Calcium Rich Emmentaler completes the meal.

  1. For the preparation of delicious gratins you blanch the kale in the first step before then cook this one hour in the vegetable broth.
  2. Litters between the onions and fry them in a little oil. Then add the mushrooms.
  3. Prepare for the butter and flour roux to the then pour the cooking water from the kale. Stir the sauce thoroughly with a whisk.
  4. Now you can stir in the sour cream. Season the mixture with salt, pepper and nutmeg.
  5. Fill the kale in a baking dish and add the mushrooms on top.
  6. Sprinkle the cheese over the end the court and let the gratin at 200 ° C bake for about 20 minutes.
  7. Serve with boiled potatoes.

A tasty fish dish with calcium and vitamin D3

This fish dish combined calcium and vitamin D3-containing calcium-rich salmon with Parmesan.

  1. Thaw first on the spinach and salmon.
  2. Cut the onions, the garlic and the tomatoes into small cubes.
  3. Cover with half of tomatoes the bottom of a greased baking dish. Do not add the half of the Parmesan.
  4. Then roast the garlic and onion in oil and then type, add the spinach.
  5. Pour the mixture over the cooking cream and let the mixture simmer for a few minutes.
  6. Taste the mixture spicy with pepper and salt from.
  7. Spread the mass over the tomatoes into the baking dish and top up to the end of the fish and the remaining tomatoes on it.
  8. Cook the casserole at 180 ° C for about 20 minutes. Shortly before the end of the cooking time you redistribute the remaining Parmesan on the court. Bon Appetite!

Please note: Calcium and vitamin D3 must often be additionally supplied as a dietary supplement to ensure optimal treatment for osteoporosis. Consult your doctor for this!

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