The Calcium Cookbook by Genell Subak-Sharpe [azw3, ISBN: B00JT5VMA4]


  • Full Title : The Calcium Cookbook
  • Autor: Genell Subak-Sharpe
  • Print Length: 192 pages
  • Publisher: M. Evans & Company
  • Publication Date: March 17, 1998
    April 9, 2014
  • Language: English
  • ISBN-10: B00JT5VMA4
  • ISBN-13: 
  • Download File Format: azw3

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Osteoporosis, the brittle-bone disease, was long considered one of the inevitable curses of aging. Many of us have watched our grandmothers and mothers gradually become more stooped, more prone to bone fractures.

Medical evidence indicates that osteoporosis may be prevented if we increase our calcium intake beginning in our late twenties, and prevention is still possible even if we do not start increasing our calcium intake until our forties.

For calcium to work most effectively against bone loss it must be taken in specific proportion to other kinds of foods—something a simple calcium supplement does nothing to ensure. The Calcium Cookbook shows us how to do just that—in two hundred delicious ways. It offers recipes that provide the calcium and other nutrients essential for prolonged well-being, without depending on high-calorie or high-cholesterol foods. Each recipe is carefully designed to maximize the absorption of calcium.

 

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ni star and moon cookie cutters

1. Use the child scissors to cut out 8 identical rocket shapes from the tortillas. On 4 of the rocket shapes, evenly divide the shredded cheese and chicken. Top with salsa, if desired, and the remaining tortillas.

2. Heat a large skillet over medium heat and add extra-virgin olive oil. Carefully add the rockets to the skillet. Cook until golden on both sides, about 3 minutes per side.

3. While the rockets are cooking, cut the jicama into thin slices. Use the mini cutters to cut 16 to 20 stars and moons. Use the child scissors to cut flame shapes from orange and red bell peppers.

4. Use the back of a spoon to spread the warmed refried beans across 4 plates. Place a rocket quesadilla in the middle of each plate. Add pepper flames at the bottom of the rocket and olive slices in the center for portholes. Add jicama stars and moons on the refried beans.

Bean appétit!

Makes 4 Spaceadillas

bean there, ate that

What other veggies can you experiment with to create solar systems and planets on your plate?

◁ ROLLER TOASTER

This garlic toast coaster both starts and ends in a splash of yummy tomato soup.

FOR THE SOUP:

1/4 cup (55 g) unsalted butter

1/2 yellow onion, diced

1 can (28 ounce or 794 g) whole peeled tomatoes, undrained

11/2 cup (355 ml) water

2 tablespoons (30 g) pesto

1/4 cup (60 ml) milk

Salt to taste

1/2 cup (58 g) your favorite shredded cheese

FOR THE ROLLER TOASTER:

Cooking spray

1 container pizza dough

1 tablespoon (14 g) unsalted butter, melted

1 teaspoon garlic powder

1/2 teaspoon salt

YOU WILL ALSO NEED:

Muffin tin

Pastry brush (optional)

To make the soup:

1. Melt the butter in a medium pot over medium heat. Add the onion and lightly brown, about 5 to 7 minutes. Add can of tomatoes with juice, water, and pesto and bring to a boil. Reduce to a simmer and cook uncovered for about 40 minutes. Stir occasionally.

2. Remove from heat and let cool slightly. Stir in milk. Puree in small batches in food processor and return to stovetop on simmer until the Roller Toaster is out of the oven.

To make the Roller Toaster:

1. Preheat the oven to 400°F (200°C).

2. Spray the backside of a muffin tin with cooking spray.

3. If your pizza dough is already rolled and flat, cut dough into long strips. If the dough is in a ball, roll the dough to about 1/4 inch (6 mm) first, and then cut into strips. Use pastry brush or your finger to brush strips with melted butter. Sprinkle with garlic powder and salt.

4. Weave the strips around the bumps on the bottom side of the muffin tin in whatever Roller Toaster track design you’d like, buttered side facing out (see opposite, bottom).

5. Gently press the dough against the muffin tin bumps to help hold the shape. Bake track side up for 8 to 10 minutes or until the surface is lightly browned. Let cool slightly. Carefully remove from the muffin tin.

6. Divide the soup into 2 bowls. Sprinkle cheese on top. Position your Roller Toaster so each end of the bread dips into a bowl of soup.

Bean appétit!

Serves 2

bean there, ate that

Test the limits of your track by adding as many hills, loops, and drops as your dough (and physics) will allow.

◁ ARMADILL-YO

This dill-yogurt dipping sauce is no choke—you’ll dig it.

FOR THE ARMADILL-YO:

1 artichoke

2 asparagus stalks

8 broccoli stems, about 1 inch (2.5 cm) long

1-inch (2.5 cm) thick slice of cooked chicken or turkey breast

FOR THE DILL-YOGURT DIPPING SAUCE:

1/4 cup (60 g) mayonnaise

1/4 cup (60 g) plain yogurt

1 teaspoon lemon juice

1 tablespoon (4 g) minced fresh dill, plus a pinch for sprinkling

1 teaspoon minced garlic

YOU WILL ALSO NEED:

Toothpicks

1. Bring a large pot of water to a boil.

2. Slice the artichoke in half lengthwise. Carefully place in the boiling water and boil for 30 minutes, or until you can easily pull away one of the lower leaves. Remove artichoke halves and set aside. Place the asparagus stalks in the pot and boil for 2 minutes.

3. Remove the stalks from the cooked artichoke halves. Press 4 broccoli stems into each flat half of the artichokes (for legs).

4. Cut the asparagus spear to the desired length (for a tail) and press into the large end of the artichoke.

5. Cut the chicken or turkey slice into 2 triangles for heads. Place a toothpick on one side of the slice and push into the artichoke to fix the head in place.

6. Mix the mayonnaise, yogurt, lemon juice, dill, and garlic in a small bowl. Place in a small dish and sprinkle dill on top.

7. To eat, pull off the artichoke petals and dip the bases into the dill-yogurt sauce. Pull the bases through your teeth to remove the pulp from the end of the petal. Spoon out the fuzzy center and throw away. Dip the artichoke heart into the sauce and eat.

Bean appétit!

Makes 2 Armadill-Yos

note

Use this dill-yogurt dip to make Supergyros.

◁ DO-RE-FOR-ME

This musical munchie was named the National Restaurant Association’s Best Kids’ Meal in the United States!

2 slices whole wheat bread

11/2 tablespoons (24 g) nut, seed, or soy butter

1 tablespoon (20 g) natural strawberry jam

1 slice pumpernickel bread

1. Use a knife to remove crusts from bread and cut into a large rectangle shape.

2. Spread nut, seed, or soy butter across one slice of bread. Spread jam across the other slice of bread. Stack the slices of bread. Cut sandwich into fourths and place side-by-side to make keys.

3. Cut pumpernickel bread slice into three little rectangles to make the “black keys,” and place each on a crack at the top of the wheat bread, between the “white keys.”

Bean appétit!

Makes 1 Do-Re-for-Me

bean there, ate that

Try a new tune with these additional combos:

• Nut, seed, or soy butter + Apricot jam + Pomegranate seeds

• Nut, seed, or soy butter + Honey + Granola + Dried fruit

• Nut, seed, or soy butter + Apple butter + Freeze-dried apple slices

note

If your child isn’t a fan of pumpernickel bread, use the dark side of the crusts for the black keys instead.

◁ LOLLIPAWS

Your family will paw over these hot little pockets.

1 cup (140 g) diced cooked chicken

1/4 cup (65 g) pesto

1 container biscuit dough

2 pieces of string cheese, cut into 48 thin rounds

4 slices of provolone or mozzarella cheese

YOU WILL ALSO NEED:

12 lollipop sticks

Child scissors

Small circle cookie cutter (optional)

1. Preheat oven to 350°F (180°C).

2. In a small bowl, combine the cooked chicken and pesto.

3. Carefully peel each biscuit into 4 thinner layers. Place half of them 4 inches (10 cm) apart on greased baking sheets.

4. Place a lollipop stick in the middle of each biscuit round so it almost reaches the other side (see opposite, bottom). Use a spoon to put 1 tablespoon (9 g) of chicken mixture in the center of each biscuit layer. Place 1 thin circle of string cheese on top.

5. Top each round with a biscuit layer. Pinch at the sides to prevent filling from spilling out. Make sure to especially pinch around the lollipop stick so it stays secure. Bake for 11 minutes or until golden brown.

6. Use a small round cookie cutter or child scissors to cut 12 circles from the provolone or mozzarella cheese slices. The circles should be slightly larger than the string cheese circles.

7. Immediately after taking pockets out of the oven, flip them over so the flat sides face up. Gently press 3 string cheese circles at the top of the circle and 1 provolone cheese circle at the bottom center of the circle to form a paw shape.

8. Place back in the oven for 2 minutes for the cheese to adhere to the biscuit. Let cool slightly and then eat.

Bean appétit!

Makes 10 to 12 Lollipaws

bean there, ate that

Try filling the pocket with scrambled eggs, veggies, and cheese for breakfast Lollipaws.

◁ MASH OF THE PENGUINS

This potato-meatball mash-up is the coolest.

1 cup (256 g) black beans, rinsed and drained

1 pound (455 g) lean ground turkey breast

1 egg white, beaten

1 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon salt

1/2 cup (55 g) Italian breadcrumbs

20 carrot circles, about 1/8 inch (3 mm) thick

1 cup (225 g) mashed potatoes, heated

YOU WILL ALSO NEED:

Child scissors

Toothpicks

1. Preheat the oven to 400°F (200°C).

2. Mash black beans in a large mixing bowl. Mix in ground turkey, egg white, onion powder, garlic powder, and salt. Fold in breadcrumbs.

3. Use 2/3 of the mixture to form into 2-inch (5-cm) balls. Place on a baking tray lined with foil. Use your fingers to press the meatballs into flat oval shapes, about 1/2 inch (1.3 cm) thick.

4. Use the other 1/3 of the mixture to form 1-inch (2.5-cm) meatballs and place on the foil-lined tray. Cook all meatballs for 20 minutes or until they are no longer pink in the center.

5. While the meatballs are cooking, use the scissors to cut each carrot circle into a triangle foot. Snip 2 mini triangles from the wide end of the triangles to create toes. Save snippings for the penguins’ beaks.

6. Once cooked, slice a thin strip off the thin end of one of the oval meatballs so it can stand easier. Save the meatball crumbs.

7. Place a toothpick in one of the round meatballs (the head), and push the toothpick down the long side of the oval meatball to form a complete body.

8. Use a spoon or a toothpick to spread the mashed potatoes on the meatball body to make a white belly and face. Place the carrot nose on the face with 2 of the meatball crumbs for eyes. Stand upright with the triangle feet sticking out of the body.

Bean appétit!

Makes 10 to 12 penguins

note

You can freeze extra meatballs and use later to make Spagiggles (recipe).

◁ TASTE BUDS

Two halves make a whole friendship with this wrap.

1/4 cup (60 g) Greek yogurt

3/4 teaspoons curry powder

Pinch of salt

1/2 teaspoon Dijon mustard

1/4 teaspoon lemon juice

1/2 teaspoon honey

1/2 teaspoon extra-virgin olive oil

1 cup (150 g) diced Granny Smith apples

1 cup (140 g) cooked chicken breast, diced

2 tablespoons (20 g) diced red onion (optional)

1 cup (30 g) baby spinach leaves

3 pieces flatbread

6 olive slices

3 zucchini rounds, cut in halves

1. In a mixing bowl, combine first 7 ingredients (yogurt through extra-virgin olive oil) and whisk until combined.

2. Add the apples, chicken, and red onion (optional) to the mixture and toss to coat.

3. Scatter spinach on the top and bottom of each flatbread, making sure some of the spinach hangs over the edges. Top with the chicken mixture.

4. Roll flatbread from side to side so the spinach pokes out both edges. Lightly press down after rolling to make sure the sandwich doesn’t unwrap.

5. Cut each wrap in halves. Add 2 olive slices on each half as eyes and 1 zucchini half as a mouth.

Bean appétit!

Makes 3 sets of Taste Buds (6 buddies altogether)

bean there, ate that

What other veggies can you experiment with to create the faces and hair?

◁ A-SPARE-AGUS

Your family will be bowled over by these falafel balls.

1/4 cup (40 g) diced onion

1/4 cup (15 g) parsley

1/4 cup (15 g) cilantro

11/2 teaspoons minced garlic

1 teaspoon ground cumin

1/4 teaspoon salt

1/4 teaspoon baking soda

1 tablespoon (8 g) flour

1 egg

1 15-ounce (425 g) can garbanzo beans, drained

1 tablespoon (15 ml) extra-virgin olive oil

10 asparagus stalks

1/2 cup (113 g) hummus plus extra for dipping falafel

YOU WILL ALSO NEED:

Small ice cream scooper (optional)

Pastry brush (optional)

1. Preheat oven to 400°F (200°C).

2. Place the first nine ingredients (onion through egg) in a food processor and pulse until coarsely chopped. Blend in garbanzo beans. Let the mixture stand for 10 to 15 minutes.

3. Use a small ice cream scooper or spoon to scoop 1 tablespoon (14 g) of mixture and place on a baking sheet lined with parchment paper. Use a pastry brush or your finger to lightly coat the falafel balls with extra-virgin olive oil.

4. Bake for 15 to 18 minutes. The falafel will spread out a bit. Once cooked, and while they are still warm, use your fingers to form the falafel balls into a more perfect circle.

5. While the falafel balls are baking, fill a small pot with 2 cups (475 ml) of water and bring to a boil. Also prepare a small bowl with 2 cups (475 ml) ice water.

6. Cut the asparagus tips off in 1 to 11/2-inch (2.5 to 3.7 cm) segments. If you have skinny asparagus cut them shorter so they can more easily stand. Place in the boiling water for 2 to 3 minutes until they turn bright green. Immediately remove them and place in the ice water to stop the cooking.

7. Dab the cut ends of the asparagus tips with hummus and stand up in a triangle shape on a plate. Take turns “bowling” with the falafel balls before you dig in.

Bean appétit!

Makes 16 to 18 bowling balls

note

If you have a cake pop maker, feel free to use that instead when baking the falafel balls—it will make the falafel more circular. Pour 1/8 teaspoon extra-virgin olive oil in the wells and bake falafel mixture for 10 minutes.

note

Save the asparagus stalks to make Armadill-Yo. And use the liquid from the can of chickpeas to create the Meringue Gang dessert.

◁ WHOOPSIE DAISY

You won’t be able to leaf this foodie flower alone.

1 can (5 oz or 142 g) tuna, drained

2 tablespoons (28 g) mayonnaise

2 teaspoons (10 g) plain Greek yogurt

1 red bell pepper

1 zucchini cut into 10 round slices

2 celery stalks

1 cherry tomato cut in half

4 spinach leaves

1. Mix the tuna, mayonnaise, and yogurt. Set aside.

2. Cut the red bell pepper widthwise into two 1/2-inch (1.3-cm) rings. Remove the seeds and core. Set the rest of the pepper aside for dipping.

3. Place 5 zucchini rounds on each plate. Top with a red bell pepper ring. Spoon the tuna salad into the pepper rings. Top with a cherry tomato half.

4. Place a celery stalk at the base of the red pepper rings for a stem. Add spinach leaves to the stems.

Bean appétit!

Makes 2 Whoopsie Daisies

note

Chicken salad also works well inside the red pepper ring.

◁ ITSY BITSY BITER

Celery and olives make this sandwich a silly sort of spider bite.

2 slices whole wheat bread

1 teaspoon mustard (optional)

2 slices deli turkey

5 slices pepperoni

1 teaspoon balsamic vinaigrette (optional)

1/4 cup (30 g) shredded mozzarella cheese

Cooking spray

4 celery sticks

2 olive slices

YOU WILL ALSO NEED:

Large circle cookie cutter (optional)

1. Cut the slices of bread with a circle cookie cutter or rim of a drinking glass.

2. Spread mustard (optional) on one slice and top with turkey and pepperoni. Drizzle balsamic vinaigrette (optional). Sprinkle mozzarella cheese and top with other slice of bread.

3. Grill sandwich in pan coated with cooking spray over medium heat. Once lightly browned, flip the sandwich over and continue grilling until cheese is melted.

4. Cut the celery sticks in halves lengthwise. Place the 8 celery pieces around the sandwich for legs. Top the sandwich with 2 olive slices for eyes.

Bean appétit!

Makes 1 Itsy Bitsy Biter

◁ GNOCCHI POKEY

There’s no right or wrong design here—poke the gnocchi to construct anything you can imagine.

1 medium beet, roasted and peeled

1 egg

1 cup (250 g) ricotta cheese

1/4 teaspoon salt

2 cups (250 g) flour

2 tablespoons (28 g) unsalted butter

Your favorite sauce for dipping

YOU WILL ALSO NEED:

Toothpicks

1. Place the beet, egg, ricotta cheese, and salt in a food processor and blend until smooth.

2. Place mixture in a medium bowl and add half the flour. Stir. Add the rest of the flour and stir. Use your hands to briefly knead the dough until everything is combined (you don’t want to overwork it, or the gnocchi turns out tough). Cover with plastic wrap and let sit for 30 minutes.

3. Divide dough into four sections. On a lightly floured surface, use your hands to roll the first section of dough into a 1/2-inch-thick (1.3 cm) rope. Cut the rope into 1-inch (2.5 cm) segments. If desired, lightly press the tines of a fork on the segments to create lines. Repeat with rest of the dough.

4. Fill a large pot with water and bring to a boil. Boil the gnocchi in batches, for about 3 minutes, until they float.

5. Melt the butter in a large pan over medium heat. Place cooked gnocchi in the pan and lightly brown on either side, about 1 to 2 minutes per side.

6. Pierce and combine gnocchi with toothpicks to create any three-dimensional design you’d like. Serve with your favorite sauce—a creamy white sauce is especially delicious.

Bean appétit!

Serves 8

◁ SNACK-A-PILLAR

See-through rice paper makes assembling this sandwich transformational.

FOR THE FILLING:

2 tablespoons (30 ml) rice vinegar

2 tablespoons (30 ml) low-sodium soy sauce

1 tablespoon (16 g) nut, seed, or soy butter

1/2 teaspoon sesame oil

1/2 teaspoon minced garlic

1 cup (225 g) shredded rotisserie chicken

1/2 cup (38 g) chopped snow peas

1 cup (55 g) chopped romaine lettuce

1/4 cup (45 g) diced mango

1/2 cup (65 g) carrot matchsticks

TO ASSEMBLE THE SNACK-A-PILLAR:

4 pieces of circular rice paper

1 cup (40 g) pretzel sticks

8 raisins

4 roma tomatoes

8 carrot matchsticks

YOU WILL ALSO NEED:

Toothpicks

To make the filling:

1. Whisk the rice vinegar, soy sauce, nut butter, sesame oil, and garlic in a large mixing bowl until smooth. Add the chicken, snow peas, lettuce, mango, and carrot matchsticks and toss.

To make the Snack-a-Pillar:

1. Fill a large flat bowl or pan with warm water and place one piece of rice paper into the bowl. Let the rice paper soak until it is soft, about 1 minute. Carefully place it on a clean, flat surface.

2. Spoon 1/2 cup (112 g) of the mixture across the center of each circle, leaving space on each side.

3. Fold the outer two sides in and roll up the paper as if you’re making a burrito or a log. Place on plate and carefully slice the roll into five slices.

4. Place pretzel sticks around the body for legs. Cut a 1/2-inch (1.3 cm) slice from the flat end of the tomato. Place it at one end of the caterpillar. Balance the other side of the tomato on top to make a goofy grin.

5. Use a toothpick to poke eye holes in the tomato and press in the raisins. Poke two more holes on top of the head and push in carrot matchsticks.

6. Repeat with other sheets of rice paper.

Bean appétit!

Makes 4 Snack-a-Pillars

bean there, ate that

Rice paper has a neutral flavor and works with both savory and sweet ingredients. Try making a Snack-a-Pillar stuffed with fruit salad and a strawberry head.

◁ SUPERGYRO

You don’t need superhero powers to make this sandwich disappear.

1 tablespoon (15 ml) extra-virgin olive oil

1 cup (140 g) cooked diced chicken breast

1 teaspoon minced garlic

1 teaspoon dried oregano

4 pita rounds

2 tablespoons (30 g) dill-yogurt sauce from Armadill-Yo recipe, divided

1 cucumber, cut into round slices

1 spinach tortilla

YOU WILL ALSO NEED:

Child scissors

To make the filling:

1. Heat the extra-virgin olive oil in a large skillet over medium-low heat. Add the chicken, garlic, and oregano and stir until heated through, about 3 to 5 minutes.

To assemble the pita:

1. Use the child scissors to cut each pita round into a large triangle (like a pizza slice), about 4 to 5 inches (10 to 13 cm) long. Spread 1

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