Calcium is necessary for healthy and strong bones. But not everyone likes drinking milk! Here’s good news for those looking for their daily dose of calcium through some tasty but healthy recipes.

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Swiss Enchiladas

Ingredients

• 2 roasted chicken breasts
• 1 and ½ cups chopped onions
• 1 can diced tomatoes
• 2 cans diced green chilies
• 2 cups low fat milk
• 2 tablespoons flour
• 2 cups shredded Swiss cheese
• 6 fat-free flour tortillas
• 2 minced garlic cloves

How to prepare
Preheat your oven to 350 F and heat a nonstick skillet on medium heat. Spray cooking an oil on pan and fry onions for 5 minutes. Add garlic, tomatoes, chicken, chilies and simmer for 7 minutes and set aside. Cook milk and flour for 5 minutes in a saucepan and stir till it becomes thick and add a pinch of salt. Warm the tortillas on a pan and roll them after putting cheese and chicken mixture down their centers. Arrange tortillas in a baking dish sprayed with oil, pour milk mixture over them and top with cheese evenly. Bake for 25 minutes at 350F and then broil it in a preheated broiler for 3 minutes. Remove when the cheese gets browned and serve it hot.   

Baked Macaroni & Cheese

Ingredients

• 8-ounce macaroni
• 4 tablespoons flour
• 4 tablespoons butter
• 1 cup cream
• 1 cup milk
• ½ teaspoon salt
• 2 cups shredded cheddar cheese
• ½ cup breadcrumbs
• Freshly ground black pepper

How to prepare
Cook the macaroni in water and drain the water. Preheat the oven to 400F. Melt butter in large saucepan and blend it with flour, salt and pepper and add milk and cream slowly and stir continuously. Boil this mixture for 2 minutes and cook for 10 minutes on reduced heat. Add cheddar cheese and cook till it melts, and then turn off the gas. Add macaroni to saucepan and coat it nicely with the sauce. Put it in a buttered baking dish, sprinkle breadcrumbs and bake till the top is golden brown.

Berry Bircher

Ingredients

• 70 grams porridge oats
• 2 tablespoons golden linseed
• 140 grams frozen blueberries
• 175 grams natural bio yogurt
• 2 ripe bananas

How to prepare
Take the oats and linseeds in a bowl and add 200 ml of boiling water. Stir well and add the bananas and 3/4 th of the raspberries. Allow the remaining raspberries to chill. Mash the mixture in the bowl and let it chill in the fridge overnight. Next morning, layer the chilled mixture of oats, bananas and blueberries with yogurt before serving.

Pesto & Goat’s Cheese Risotto

Ingredients

• Olive oil
• 700ml chicken or vegetable stock
• 200 grams risotto rice
• 100 grams goat’s cheese
• 1 tub of fresh pesto

How to prepare
Heat some olive oil in a saucepan and fry the rice in it for a minute. Then add half of the stock and cook till it absorbs the rice. Keep adding the rest of the stock and stir constantly; cook this mixture for 20 to 25 minutes. Add goat’s cheese and pesto and mix well before serving hot.

Sardine toast

Ingredients

• 135 grams sardines in olive oil
• 1 halved garlic clove
• 130 grams cherry tomatoes, halved
• 1 tablespoon roughly chopped parsley
• Watercress
• 2 toasted sourdough bread slices

How to prepare
Rub the garlic on each piece of toast. Mix the sardines with watercress, tomatoes, and seasoning. Pile each toast high with this mixture and sprinkle the parsley on top. Add a dash of lemon for a zesty flavor.

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