Category Archives: Calcium

The ultimate vegetable grilled cheese sandwich! *Whew!*

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Ohh yah! I said it!

I had the most healthiest lunch today, it was Friday of course! So I decided to continue on and make this delicious vegetable grilled sandwich for dinner! I made two different ones for the occasion. I chose to top mine with avocado and made my boyfriend a cheesy mushroom melt!

Groceries:

  • 4 slices of thick bread
  • 1/2 Red pepper
  • 1/2 Avocado
  • 3 mushrooms
  • Green leaf lettuce or spinach
  • Salt & trans fat free margarine
  • 1/2 tbsp of vegetable oil
  • Dash of pepper
  • 6 slices of brick Marble cheese
  • 1/2 cup of goat cheese

Makes 2 servings

Get your grill on.. the stove top:

1 mushroom melt and one avocado grilled sandwich.

  1. In a large pan, heat oil and pepper
  2. Wash and cut up mushrooms and red pepper
  3. Add to pan and saute peppers unit they are soft and mushrooms are golden brown
  4. While the vegetables are grilling, cut up half of the avocado and lettuce (or spinach)
  5. Remove vegetables from pan and let sit for a few minutes
  6. Wipe pan clean with paper towel
  7. Butter one side of each piece of bread
  8. Place bread – butter side down onto pan, top one slice of bread with 3 slices of marble cheese, 1/4 cup of goat cheese, and red peppers
  9. On another slice, top with 3 slices of marble cheese, mushrooms, 1/4 cup of goat cheese and red peppers
  10. Grill all 4 slices until golden brown, and the marble cheese has melted
  11. Remove from heat, and top the mushroom melt with lettuce, the other with avocado and lettuce!
  12. Place the other grilled bread slices on top and enjoy!

*These instructions are guidelines only. Cooking times and oven temperatures may vary*

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Chinese Vegetable Stir Fry!

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If you are ever craving Chinese food, but don’t want to pay for delivery, or have to wonder how fresh your take out is. Not to worry, this vitamin K, C and Calcium packed stir fry will fulfill all your needs! It’s so fresh, and takes less then 30 minutes to make… if you are quick, like me!

From researching here’s just a few benefits that I found of eating this delicious meal: Vitamin C helps keep your immune system in check. While vitamin K helps in creating bone density, and preventing blood clots. Calcium makes your teeth pearly white nd bones strong! That sounds pretty good to me!

*These instructions are guidelines only. Food handling, oven temperatures and cooking times may vary*

Prep time: 10 minutes Cook time: 20 minutes

What you need:

  1. 4 baby bok choy’s
  2. 1 celery stalk
  3. 1/2 cup sugar snap peas
  4. 1 bag of bean sprouts (rinsed)
  5. 1 tbsp of vegetable oil
  6. 1/2 tsp pepper
  7. 1/4 cup vegetable or chicken broth
  8. 1/3 cup of low sodium soy sauce
  9. Very large frying pan or wok
  10. Large bowl or container
  11. 4 cups boiling water

Let’s get cooking!

  1. Heat frying pan
  2. Add oil and pepper to pan – simmer for 3 minutes
  3. Add broth to frying pan
  4. In a kettle, boil 4 cups of water
  5. While water is boiling rinse bean sprouts well
  6. Place bean sprouts in a bowl with the boiling water for 5 minutes
  7. Drain sprouts then add to frying pan
  8. Rinse celery, snap peas, bok choy and cut the leaves off, chop up celery
  9. Add vegetables to the pan and stir
  10. Cover with lid and let cook for 10-14 minutes on medium heat, stirring often (until desired tenderness)

Enjoy!

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Yogurt Passion Fruit Pops!

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From Brazil, the passion fruit smells exactly like the body wash you once bought. AMAZING! But it has a very acquired taste! It’s sweet when ripe, but mostly sour (to me)! I love what it is known for, and how rich it is in antioxidants. It is a very good source of fiber, and contains great levels of vitamin A (good for your eye sight, skin) and C (helps develop resistance against the flu.)

If you are on the go, or just want a quick vitamin A, C and fiber fix. This is a great option, and so easy to make. Passion Fruits are ripe when the skin is wrinkly and soft.

I am not a nutritionist, or involved in any health practice. This information comes from extensive reading and research.

*These instructions are guidelines only. Freezing times may vary*

Yogurt gives you calcium, Vitamin D, Vitamin B12 and so much more!

Prep time: 10 minutes Freeze: 4 hours

What you will need:

  • 2 servings of Fat Free Vanilla Yogurt (200g)
  • 2 Passion Fruits of your choice
  • Popsicle sticks
  • Ice cube tray
  • Makes 12

How to make the pops:

  • I chose two passion fruits and divided my yogurt and passion fruit goodness in half
  • Scoop out the fruit and add to your yogurt
  • Mix it up, and divide evenly to your ice cube tray
  • Freeze for 4 hours or overnight
  • Pop out and enjoy! Rub hot water on the bottom of the tray if your having a hard time popping them out.

For more pops – just double the yogurt to 4 servings (400g) Makes 24

*Freezing times may vary, these are just guidelines*

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