Vitamin D and calcium work together to help protect bones and keep them strong. Foods rich in vitamin D include fatty fish (like salmon and tuna), cheese and egg yolks. These foods help with the absorption of calcium in the body.
Many people associate dairy products with calcium, but the mineral also can be found in vegetables, fish, nuts and beans. Broccoli and soy beans, along with dairy products, are good sources, helping to maintain and build strong bones.
The following recipes feature foods rich with vitamin D and calcium.
>> Tip: Sprinkle sesame seeds over vegetables and salads, as sesame seeds are high in calcium.
PASTA PRIMAVERA
By Hawaiian Electric Co.
- 1 cup chopped fresh or canned tomatoes
- 2 tablespoons chopped fresh basil
- 1 teaspoon olive oil
- 2 tablespoons capers
- 2 cups broccoli florets
- 1/4 cup diced zucchini
- 1/2 cup chopped red bell pepper
- Vegetable oil spray
- 1/2 cup chopped red onion
- 2 teaspoons minced garlic
- 4 cups cooked fettuccine
- 1/4 cup grated Parmesan cheese
In medium bowl, combine tomato, basil, olive oil and capers; set aside.
Steam broccoli, zucchini and bell pepper until crisp-tender.
Heat large skillet on medium-high; lightly spray with vegetable oil. Add onion; saute 2-3 minutes, until onion is translucent.
Add garlic; cook 1 more minute. Add tomato mixture; cook a few minutes. Add vegetables and pasta; toss gently. Serve with Parmesan cheese. Serves 4.
Approximate nutritional information, per serving (using fresh tomatoes): 500 calories, 8 g total fat, 1.5 g saturated fat, 5 mg cholesterol, 250 mg sodium, 86 g carbohydrate, 2 g fiber, 6 g sugar, 18 g protein.
SALMON FAJITA
By Hawaiian Electric Co.
- 4 ounces salmon fillet, thinly sliced into 8 pieces
- Salt, to taste
- 1/2 cup nonfat plain yogurt
- 1 -1/3 tablespoons chopped fresh dill
- 1/8 teaspoon ground black pepper
- 8 (fajita-size) fat-free tortillas
- 24 snow peas, blanched
- 1/2 cup diagonally sliced green onions
- 1/2 cup cucumber slices
- 1/2 cup slivered red bell pepper
- Pesto sauce (optional)
Heat oven to 450 degrees. Place salmon in baking pan; sprinkle lightly with salt. Bake 3-4 minutes; cool.
In a small bowl, combine yogurt, dill and pepper; set aside.
Microwave each tortilla on high about 15-30 seconds, until soft but not sticky. Spread 1 tablespoon yogurt mixture on each tortilla; top each with 3 snow peas, a piece of salmon, green onions, cucumber slices and bell pepper.
Roll tightly; cut rolls into bite-size pieces. Serve with pesto sauce, if desired. Makes 8 fajitas.
Approximate nutritional information, per fajita (not including salt to taste or optional pesto): 140 calories, 3 g total fat, no saturated fat, 10 mg cholesterol, 250 mg sodium, 20 g carbohydrate, no fiber, 3 g sugar, 6 g protein.
RASPBERRY TOFU CHEESECAKE
By Hawaiian Electric Co.
- 1 (9-inch) graham cracker pie crust
- 1/2 cup fresh or frozen raspberries
- 1/4 cup sugar
- Fresh raspberries, for garnish
>> Filling:
- 1 (12-ounce) package extra-soft tofu, well drained
- 1 (8-ounce) package cream cheese, room temperature
- 1/2 cup sugar
- 1 tablespoon grated lemon zest
- 1 tablespoon lemon juice
- 1 tablespoon vanilla extract
- 1 envelope unflavored gelatin
- 1/4 cup water
>> To make filling: In large mixing bowl, beat tofu, cream cheese and sugar until smooth. Stir in lemon zest, lemon juice and vanilla.
In a small saucepan, soften gelatin in water, heat over low until gelatin is dissolved; stir into tofu mixture. Pour filling into crust.
In a blender, puree raspberries with sugar; pour over tofu filling. Refrigerate pie overnight. Garnish with fresh raspberries. Serves 8.
Approximate nutritional information, per serving: 350 calories, 19 g total fat, 250 g saturated fat, 30 mg cholesterol, 250 mg sodium, 41 g carbohydrate, 1 g fiber, 31 g sugar, 6 g protein.
More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.
