Recipes ~ Get Your Calcium Here! from Sentry Foods   CLICK HERE FOR MORE RECIPES

As you probably know, dairy products are excellent sources of calcium. Canned salmon (with bones), tofu, broccoli and almonds are also good natural dietary sources of calcium.

But what you may not know is that any green, leafy vegetable is also high in calcium, but it is important to note that not all dark green vegetables are rich in absorbable calcium. For example, spinach, beet greens and Swiss chard are high in calcium, but their high levels of oxalate bind calcium and reduce its absorption. A quick steam will help to release some of the calcium, and eating these delicious vegetables with a protein will also help you reap the full benefits of these foods.

Calcium is essential to maintaining total body health. Your body needs it every day not just to keep your bones and teeth strong over your lifetime, but to ensure proper functioning of muscles and nerves. It even helps your blood clot.

Most Americans think they are getting enough calcium everyday, but, the fact is, they are not - they’re calcium deficient. Calcium deficiency is usually due to an inadequate intake of calcium. When blood calcium levels drop too low, the vital mineral is “borrowed” from the bones. It is returned to the bones from calcium supplied through the diet. The average person loses 400 to 500 mg of calcium per day. If an individual’s diet is low in calcium, there may not be sufficient amounts of calcium available in the blood to be returned to the bones to maintain strong bones and total body health.

So to ‘Build Strong Bones 12 Ways’ (like the old Wonder Bread ads ), we need to get creative in our cooking!  The recipes in this edition of The Whitewater Press come from www.sentryfoods.com 

Thanks to our hometown grocery store, Daniels Sentry!  Their store website is full of helpful hints, coupons and great recipes.  Check it out and start cooking!

Slow Cooker Fresh Veggie Lasagna

Prepare and serve right from your crock pot for easy prep and clean up.
Yield: Serves 6  -1/4 cups per serving, 11.4 g dairy protein, 35% calcium daily value

Ingredients Nonstick cooking spray 1-1/2 cups mozzarella cheese, shredded 1/2  cup part skim ricotta cheese 1/3  cup parmesan cheese, grated 1 egg, lightly beaten 1  teaspoon dried oregano 1/4 teaspoon garlic powder 1 cup low sodium marinara sauce (plus additional for serving) 1 medium zucchini, diced 4 no boil lasagna noodles 1 bag baby spinach 1 cup thinly sliced mushrooms Fresh basil leaves, optional

Directions

Spray crockery pot of slow cooker with nonstick cooking spray; set aside.  In a small bowl, mix together mozzarella, ricotta, parmesan, egg, oregano and garlic powder.
 
Spread 2 T of pasta sauce in bottom of pot.  Sprinkle 1/2 of the zucchini over sauce and top with 1/3 of the cheese mixture.  Break 2 noodles into pieces to cover the cheese.  Spread 2 T of sauce and then layer 1/2 of the spinach and 1/2 of the mushrooms.  Repeat layering, ending with cheese and the remaining sauce.  Firmly press ingredients into pot.
 
Cover and cook over low heat for 4-5 hours.  Allow lasagna to rest 20 minutes before cutting into wedges to serve.  Spoon a little extra sauce over each serving and top with a basil leaf if desired.

Photo and recipe compliments of The Midwest Dairy Association, www.midwestdairy.com