The National Osteoporosis Foundation partnered with chefs across the country to come up with recipes that were good for bone health. Here are two of those recipes.
VANILLA YOGURT PANNA COTTA WITH RASPBERRY, HONEY AND FLAX SEED TOPPING
Recipe Adapted from Colleen Grapes, pastry chef, The Harrison and The Red Cat, New York City
Total Time: 2 hours 12 minutes
Prep Time: 5 minutes
Inactive Time: 2 hours
Cook Time: 7 minutes
Level: Easy
Yield: Eight 1/2-cup portions
Panna cotta ingredients:
- 1/2 cup cold 2% milk
- 1 envelope or 2 1/2 teaspoons unflavored powdered gelatin (such as Knox gelatin)
- 1 teaspoon vanilla extract
- 3 cups non-fat half and half
- 2/3 cup confectioner’s sugar
- 1 teaspoon kosher salt
- 1/4 cup Skyr yogurt or vanilla non-fat Greek style yogurt
In a measuring cup, combine the milk, the gelatin and vanilla extract. Stir to make sure there are no clumps. Let stand for 5 minutes. In a medium saucepan, combine the non-fat half and half, confectioners sugar and salt. Heat over medium heat until very hot, but do not boil, about 5 to 7 minutes. In a bowl, whisk together the gelatin mixture with the vanilla Greek style yogurt. Whisk about 1 cup of the hot half and half liquid into the yogurt gelatin mixture. Whisk until the gelatin is dissolved and the mixture is smooth. Stir in the remaining hot half and half liquid and mix until well combined. Pour hot Panna Cotta mixture into glasses or ramekins. Refrigerate until set, about 2 hours.
Raspberry Topping Ingredients:
- 3 tablespoons flax seed
- 3 pints raspberries
- 1/4 cup orange juice
- 2 tablespoons honey
- 1 Tablespoon cocoa powder
- 5 sprigs mint leaves, roughly chopped
Preheat oven to 325 degrees F. Toast the flax seeds in a preheated oven for 6 minutes and let cool. In a bowl combine the toasted flax seeds, the raspberries, orange juice, honey, cocoa powder and mint leaves. Toss together and reserve on the side. Top each serving of Panna Cotta with 1/2 cup of Raspberry, Honey and Flax Seed Topping. Serve chilled.
NUTRITIONAL INFORMATION: 200 calories, 4 grams total fat, 5 milligrams cholesterol, 290 milligrams sodium, 38 grams carbohydrates, 8 grams fiber, 24 grams sugar, 6 grams protein, 165 milligrams calcium.
HARRI’S SARDINE SANDWICH WITH MUSTARD & YOGURT BUTTER
Chef Todd Gray, Equinox, Washington, D.C.
Make sure to use the sardines with the bones in and packed in oil. The bones are so small you don’t even notice them, but they add calcium and the oil is packed with powerful Omega-3’s.
Total Time: 15 minutes
Prep Time: 10 minutes
Cook Time: 5 minutes
Level: Easy
Yield: 4 sandwiches
- 4 tablespoons unsalted butter, softened
- 2 tablespoons mayonnaise
- 2 teaspoons whole grain mustard
- 2 teaspoons Dijon mustard
- Salt and freshly ground pepper to taste
- 1/2 cup non-fat Greek style yogurt
- 8 slices rye bread
- Two 3.75-ounce cans sardines (oil-packed), bones in
- 1/2 cup very thinly sliced red onions
- 8 soft, sweet lettuce leaves (such as butter or Boston)
Make the mustard butter: With a fork, cream the butter in a small bowl or glass measuring cup. Mix in the mayonnaise, mustards and yogurt. Taste, and add salt and pepper if you wish—the amount will depend on your preference and the seasoning of the mustards you start with.
Assemble the sandwiches. Toast the bread. Arrange all 8 slices on a work surface; spread some of the mustard and yogurt butter on each. Top each of 4 slices with a lettuce leaf and add the sardines and then the onions, dividing both equally. Top with another lettuce leaf and slice of bread. Cut each sandwich in half and serve.
NUTRITIONAL INFORMATION: 950 calories, 23 grams total fat, 125 milligrams cholesterol, 840 milligrams sodium, 88 grams carbohydrates, 9 grams fiber, 51 grams sugar, 99 grams protein, 1,161 milligrams calcium, 2 micrograms vitamin D.