Posted May 14, 2010
May is National Osteoporosis Awareness and Prevention Month. Osteoporosis is a medical condition where bones become fragile and more likely to break. Across the country, 50 percent of all women and 25 percent of men over age 50 will suffer an osteoporosis-related bone fracture in their lifetime.
Foods rich in calcium and vitamin D, like milk and milk products, and weight bearing exercise like walking, jogging or even carrying groceries build bone strength and reduce the risk of osteoporosis. So this week we’re featuring a number of calcium and vitamin D-rich recipes to help families build their bone health.
Start with a family meal of Skillet Seared Tomatoes with Melted Gruyere, Sirloin with Red Wine and Mushroom Sauce and Garlic Mashed Potatoes. Combine other recipes this week, like Cheesy Wild Rice Soup, Chilled Asparagus with Lemony Garlic Dressing, Creamy Couscous Florentine and Vegetable Casserole with a post meal walk around the block for extra bone-building benefits. Remember, it’s never too early, or too late to start eating well and exercising to reduce the risk of fractures from osteoporosis.
“Family Meals Matter” features recipes selected by registered dietitians from the thousands of user-contributed recipes available at our free online nutrition and meal-planning website, Meals Matter (www.MealsMatter.org), sponsored by Dairy Council of California.
FEATURED FAMILY MEAL
Skillet Seared Tomatoes with Melted Gruyere
2 tablespoons extra-virgin olive oil
4 large ripe but firm plum tomatoes, halved lengthwise (about 1 1/4 pounds) =
2 tablespoons finely chopped flat-leaf parsley
1 medium clove garlic, minced
1/2 teaspoon sugar (optional)
1/2 teaspoon Kosher salt
Freshly ground pepper to taste
3/4 cup Shredded Gruyere, Comte, fontina or mozzarella cheese
Preparation
1. Heat a 12-inch heavy stainless-steel or cast-iron skillet over medium heat until hot enough to sizzle a drop of water. Add oil. Arrange tomatoes cut-side down in the pan and cook, uncovered, until just tender and the undersides are darkened, 10 to 15 minutes.
2. Mix parsley and garlic in a small bowl.
3. Using a wide spatula, carefully turn each tomato cut-side up. Reduce the heat to medium-low. Sprinkle each tomato with sugar (if using), salt and pepper, followed by equal portions of the parsley mixture and shredded cheese. Cover and cook until the cheese is melted, about 2 minutes. Serve warm.
Sirloin with Red Wine and Mushroom Sauce
Ingredients
1-pound boneless top sirloin (about 1 inch thick), all visible fat discarded
5 ounces button mushrooms, sliced
1/3 cup Merlot or other dry red wine (regular or nonalcoholic)
4 ounces no-salt-added tomato sauce
2 medium green onions, finely chopped
1 teaspoon very low sodium beef bouillon granules
1 teaspoon dried basil, crumbled
3/4 teaspoon sugar
1/2 teaspoon dried oregano, crumbled
1/8 teaspoon garlic powder
1/8 teaspoon salt
Vegetable oil spray
2 tablespoons snipped fresh parsley
Preparation
In a large airtight plastic bag, combine the steak, mushrooms, and wine. Seal the bag and turn to coat. Refrigerate for 8 to 12 hours, turning occasionally.
In a small bowl, stir together the tomato sauce, green onions, bouillon granules, basil, sugar, oregano, garlic powder, and salt. Set aside.
Heat a large nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Remove the steak from the marinade; reserve the marinade. Shake the excess liquid from the steak. Cook the steak for 4 minutes. Turn the steak. Cook for 2 minutes, or until the desired doneness. Transfer to a cutting board.
Pour the reserved marinade with the mushrooms and the tomato sauce mixture into the pan residue in the skillet, scraping the bottom and side to dislodge any browned bits. Cook over medium-high heat for 3 minutes, or until the liquid is reduced to 1 cup.
To serve, slice the steak and transfer to plates. Spoon the mushroom sauce over the steak. Sprinkle with the parsley.
Garlic Mashed Potatoes
1 whole garlic head
1 1/2 pounds Russet or Yukon gold potatoes, washed, cut into quarters
1/2 medium onion, peeled, diced
1/4 cup fat free milk
1/4 cup plain non fat yogurt
1 tsp dried rosemary
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp onion powder
Preheat oven to 350 degrees.
Peel papery skin from garlic, leaving whole head intact. Wrap in foil and bake at 350 degrees for 1 hour. Cool and separate cloves to extract garlic pulp. Discard skin and squeeze garlic pulp into small bowl; set aside.
Meanwhile, place potatoes and onion in large pot with water to cover. Bring to a boil, cover and reduce heat; simmer 15-20 minutes or until potatoes are fork tender. Drain in colander.
In large bowl, combine potatoes, onion, garlic pulp, milk, yogurt, rosemary, salt, pepper and onion powder. Mash with potato masher until all blended but still chunky. Serve immediately.
© 2010, Dairy Council of California, MealsMatter.org.
Distributed by McClatchy-Tribune Information Services.