Sardine omelette - a bone building lunch
Sardines are one of the most non-dairy, nutrient dense forms of calcium with a 135g tin usually containing 363mg of calcium. Choose a good quality tin of sardines with the bones. I like the brands Parmentier or King Oscar. This lunch contains a whopping 561.5mg of calcium to show you just how easy it is to incorporate calcium in a non-dairy way to your diet. See tips below for calcium amounts of other food ingredients.
ingredients
serves 1
Tin of sardines in olive oil
2 large eggs
70g broccoli
20g rocket
1 tbsp sesame seeds
small bunch of chives
1/2 tbsp extra virgin olive oil
drizzle of apple cider vinegar
method
prep time: 10 mins
Heat a small omelette pan.
Add the tin of sardines (with the oil) to the pan and squash down.
Whisk the eggs together with a little pepper and add to the pan.
Leave to cook while you steam the broccoli.
Add the rocket to a plate and dress with olive oil and apple cider vinegar.
Add the cooked broccoli to plate.
When omelette cooked to your liking, snip in the chives and add omelette to your plate.
Sprinkle with the sesame seeds and enjoy knowing your bones are being looked after.
the health boost tip
A normal healthy adult needs around 800mg of calcium a day. If you have been diagnosed with osteopenia, osteoporosis or are over the age of 50 then this amount should be 1,200mg of calcium per day. Calcium amounts for this lunch are:-
Sardines = 362.9mg calcium
2 eggs = 50mg calcium
70g broccoli = 28mg calcium
1 tbsp sesame seeds = 87.7mg calcium
20g rocket = 32mg calcium
chives = 0.9mg calcium
TOTAL = 561.5mg calcium
This lunch also contains 40g of protein. Protein is also essential for health bones. See our blog post for more foods to support bone health.
