Recipe for good bone health
Today is World Osteoporosis Day, a global day for the prevention, diagnosis and treatment of osteoporosis and bone disease.
Currently two in three Australians over the age of 50 have osteoporosis or osteopenia and by 2022, it is estimated 6.2 million Australians will be affected. Research indicates that about half of all women over the age of 50 years will experience at least one fracture due to osteoporosis.
More than nine out of ten women aged 51 years and over and six out of ten men aged 51 to 70 years do not get enough calcium from their diet. According to Australian Bureau of Statistics, calcium is the number one nutrient of concern in the Australian diet, with more than half the population not getting enough.
Dairy Australia has launched a campaign, “Serve Up Bone Strength”, especially for over-50s to show you how to get enough calcium in your diet for good health. It’s a meal planner that combines the recommended dairy intake with a balance of other core food groups.
Amanda Menegazzo, The Dairy Kitchen manager at Dairy Australia, says everyone will love the range of recipes in the “Nutrition Over 50” meal planner.
“A favourite of ours is the salmon on creamy white bean mash which is a great, high-calcium alternative to mashed potatoes. It is smooth and creamy and best of all it’s ready in no time.”
Sign up for the free Dairy Kitchen Meal Planners here. Find these recipes and more at The Dairy Kitchen here.
Here’s the delicious salmon recipe from Dairy Australia.
Salmon on Creamy White Bean Mash
Serves: 2
Ingredients:
- 400g can butter beans, drained and rinsed
- 1 clove garlic, crushed
- 1/2 cup smooth ricotta cheese
- 2 tablespoons finely grated parmesan cheese
- black pepper, to taste
- 2 x 200g salmon fillet pieces
- olive oil spray
- 2 medium tomatoes, finely chopped
- 1/4 cup basil leaves, shredded
- 2 teaspoons balsamic vinegar
Method:
- Place rinsed beans and garlic in a small saucepan, place over medium heat, shaking occasionally, until beans are hot and dry and garlic is fragrant. Place beans into a food processor with ricotta, parmesan and season with pepper, blend until smooth and keep warm.
- Spray salmon fillets with olive oil and season with pepper. Panfry over medium-high heat for 3 minutes on each side or until cooked to your liking.
- Combine tomatoes, basil and vinegar in a small bowl. To serve, place a dollop of the white bean mash on a plate, top with salmon and drizzle with salsa.
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