Recipes for Stronger Bones

30 Delicious Recipes Packed Full of

Calcium and Magnesium.

Sponsored by:

Finally, a Plant-Source Calcium!

 Bone Building Recipes
We all know how important calcium and magnesium is to our bone health, but research shows that we are
not meeting the recommended daily intakes for these bone building nutrients. To see how your current diet
compares to the RDI for the most important bone building ingredients please use our bone health calculator.

It is always best to get as much calcium and magnesium from your diet, and then supplement if necessary. All
the recipes found in this ebook will give you a serving that meets 20% of the RDI of calcium, magnesium or
both.

Legend: + 20% of the RDI:

• Calcium Rich Recipes = + 200 mg of Calcium per serving

more info on the benefits of calcium

• Magnesium Rich Recipes = + 80 mg of Magnesium per serving

more info on the benefits of magnesium

-2-

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 Index
Recipes High In Calcium
Chocolate, Malt Pudding 4
Zucchini Lasagna 5
Broccoli-Cheese Quesadillas 6
Chicken Broccoli Soup 7
Welsh Rarebit 8
Baked Egg Frittata 9
Spinach Squares 10
Baked Feta Cheese Dip 11
Zesty Ricotta Bake 12
No-Crust Spinach Pie 13
Asparagus Pesto Pizza 14
Jalapeno Cheese Squares 15

Recipes High In Magnesium

Chili Chicken with Banana Chutney 16
Couscous with Broccoli 18
Tortellini and Bean Soup 19
Halibut with Tomatoes and Capers 20
Venison Lasagna Rolls 21
Paella 22
Linguine with Shrimp and Leeks 24
Black Bean, Corn and Tomato Salad 25
Apricot, Pistachio and Coriander Stuffed Trout 26

Recipes Rich in Calcium and Magnesium

Eggplant Parmesan 27
Cheesy Brussel Sprouts 28
Almond Chicken Melt 29
Spinach and Ricotta Stuffed Manicotti 30
Mediterranean Shrimp Casserole 31
Baked Risotto Primavera 32
Turnip Soup 33
New England Baked Beans 34
Spinach Calzones 36
 Recipes High In Calcium

Chocolate, Malt Pudding – Calcium

303 mg of Calcium, 10 mg of Magnesium Yield: 6 servings

2/3 cup malted milk powder

1/3 cup sugar
1/3 cup cornstarch
1/8 teaspoon salt
4 cups 1% low-fat milk
1/3 cup semisweet chocolate chips
1 teaspoon vanilla extract
8 malted milk ball candies, crushed

Combine first 4 ingredients in a medium, heavy saucepan, stirring well with a whisk.
Gradually add milk to sugar mixture, stirring constantly with a whisk until well blended.
Place pan over medium heat, and bring to a boil. Cook for 1 minute or until thick, stirring
constantly with a whisk. Remove from heat. Add chocolate chips, and stir until smooth. Stir
in vanilla. Pour pudding into a bowl; cover surface of pudding with plastic wrap. Chill.
Remove plastic wrap; spoon 2/3 cup pudding into each of 6 bowls. Sprinkle each serving
with 2 teaspoons crushed malted milk balls.

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Zucchini Lasagna – Calcium

310 mg of Calcium 46 mg of and Magnesium - Yield: 6 servings

1/2 pound cooked lasagna noodles (in unsalted water)

3/4 cup mozzarella cheese, part-skim, grated
1 1/2 cups cottage cheese, fat free
1/4 cup Parmesan cheese, grated
1 1/2 cups zucchini, raw, sliced
2 1/2 cups tomato sauce, no salt added
2 tsp basil, dried
2 tsp oregano, dried
1/4 cup onion, chopped
1 clove garlic
1/8 tsp black pepper

Preheat oven to 350°F. Lightly spray a 9 x 13 inchbaking dish with vegetable oil spray.
In a small bowl, combine 1/8 cup mozzarella and1 Tbsp Parmesan cheese. Set aside.
In a medium bowl, combine remaining mozzarellaand Parmesan cheese with all of the
cottagecheese. Mix well and set aside.
Combine tomato sauce with remaining ingredients. Spread a thin layer of tomato sauce in
the bottom of the baking dish. Add a third of thenoodles in a single layer. Spread half of the
cottage cheese mixture on top. Add a layer of zucchini. Repeat layering. Add a thin coatingof
sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.

Bake 30 to 40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.

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Broccoli-Cheese Quesadillas - Calcium

256 mg of Calcium, 24 mg of Magnesium

1 c. Shredded cheddar cheese

1/2 c. Finely chopped fresh broccoli
2 tbsp. Picante sauce or salsa
4 Corn or flour tortillas (6 to 7 inch)
1 tsp. Butter, divided

Combine cheese, broccoli, and picante sauce in small bowl; mix well.
Spoon 1/4 of the cheese mixture onto 1 side of each tortilla; fold tortilla over filling.
Melt 1/2 tsp. butter in 10 inch nonstick skillet over medium heat. Add 2 quesadillas; cook
about 2 minutes on each side or until tortillas are golden brown and cheese is melted.
Repeat with remaining butter and quesadillas. Cool completely. Makes 4 servings.

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Chicken Broccoli Soup - Calcium

439 mg Calcium, 54 mg Magnesium – 4 Servings

2 10-3/4 oz Cans condensed cream of chicken soup

2 cups Milk
1-1/2 cups cut broccoli
1 cup Cubed cooked chicken
1/2 cup Finely shredded carrot
1 tsp Dijon-style mustard
1/2 tsp Dried basil, crushed
Dumplings (see preparation section)
1/2 cup Shredded cheddar cheese

In large saucepan stir together soup, milk, broccoli, chicken, carrot, mustard, and basil.
Bring mixture to boiling then reduce heat.
Meanwhile, prepare dumplings. Spoon batter in 4 or 5 mounds onto bubbling mixture in
saucepan. Reduce heat. Cover and simmer 10-12 minutes or until a wooden toothpick
inserted into a dumpling comes out clean. Sprinkle dumplings with cheese.
Dumplings: In a small bowl, combine 2/3 cup all purpose flour and 1 tsp. baking powder.
Add 1/4 cup milk and 2 Tbsp cooking oil. Stir just until moistened.

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Welsh Rarebit - Calcium

Calcium 975 mg, Magnesium 66 mg. 4 Servings (294 g per serving)

1/2 teaspoon worcestershire sauce

1/8 teaspoon paprika
1/2 teaspoon dry mustard
1 pinch cayenne
1 pinch salt
1/2 cup beer
1 lb sharp cheddar cheese, shredded
6-8 pieces toast

Mix all seasonings with worcestershire sauce to a smooth paste in skillet.

Add beer and let stand over low heat until the beer is hot.
Add cheese and stir until completely melted and smooth.
Serve over crisp toast. Enjoy!

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Baked Egg Frittata - Calcium

Calcium 527mg, Magnesium 40mg, 4 Servings (254 g per serving)

6 eggs
1 cup milk (I like to use half milk
and half heavy cream instead)
1 green onion, minced
1/8 teaspoon nutmeg
1/2 teaspoon salt
1/8 teaspoon pepper
1 (8 ounce) package shredded mild cheddar cheese
1/2 lb bacon (fried and crumbled)

Fry bacon until crisp, then remove strips and drain. Crumble bacon.
Wisk all other ingredients together except cheese, and pour into an 8 x 8 inch greased
glass pan.
Sprinkle bacon and cheese evenly over top.
Bake in a preheated 400 degree oven for 20 minutes, watching so that it does not get too
brown.
Garnish with chopped, fresh parsley.

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Spinach Squares - Calcium

Calcium 446mg, Magnesium 61mg, 6 Servings (188 g per serving)

1/4 cup butter, melted

1 cup milk
1 teaspoon baking soda
1 (10 ounce) package frozen spinach,
thawed, drained and chopped
8 ounces monterey jack cheese, cubed
3 eggs
1 cup flour

Combine eggs, milk, flour, and baking powder.

Beat well.
Add spinach and cheese; mix well.
Pour melted butter into a 13 x 9” pan.
Pour spinach mixture over butter and combine. Bake at 350 degrees for 35 minutes.
Cool 10 minutes before cutting into squares

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Baked Feta Cheese Dip - Calcium

Calcium 800mg, Magnesium 38mg. 3 Servings (234 g per serving)

16 ounces feta, crumbles

12-15 cherry tomatoes
1 tablespoon olive oil
2 teaspoons minced garlic
onion powder

Preheat oven to 400 degrees Fahrenheit.

Finely chop cherry tomatoes (I keep the juices so the dish isn’t dry).
Add all ingredients into small baking dish and mix together.
Bake 15-20 minutes until olive oil is bubbling.
Serve in baking dish with dipping bread.

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Zesty Ricotta Bake - Calcium

Yield: 8 servings
Calcium: 455 mg; Magnesium 53 mg

1 pkg. (16 oz.) corkscrew pasta

1 pkg. (6 oz.) grated part-skim mozzarella cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed
2 eggs, beaten
15 ½ oz. part-skim ricotta cheese
1 jar (14 oz.) prepared spaghetti sauce
2/3 cup parmesan cheese
1 tsp. salt
½ tspn. ground black pepper

Directions: Preheat oven to 375 degrees. Cook past according to package directions; drain;
reserve. Spray a 13 x 9 inch pan with cooking spray. In a colander, squeeze the spinach
to remove as much liquid as possible. In a large bowl, put half of the grated mozzarella
cheese. Add all other ingredients; stir well. Spoon into pan. Cover with foil and bake until
hot, about 15 minutes. Remove foil. Sprinkle remaining mozzarella cheese on top. Bake
until cheese melts, 5-10 minutes.

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No-Crust Spinach Pie - Calcium

Calcium 354mg, Magnesium 67mg – Serves 4

2 Tbs. vegetable oil

1 cup mushrooms, sliced
1 cup red bell pepper, sliced
1 lb. ricotta cheese
9 ounces frozen spinach, drained
4 eggs

Preheat oven to 350°F. Heat oil in a heavy nonstick skillet over medium-high heat. Sauté
mushrooms and peppers 5-7 minutes, or until softened. Cool. Blend all ingredients together
and season with salt and pepper to taste. Pour into a buttered 13x9 inch pan. Bake 40
minutes.
This recipe serves 4 people. Due to the nature of this recipe, it adjusts the number of
servings in multiples of 4 only.

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Asparagus Pesto Pizza - Calcium

Calcium 574mg, Magnesium 48mg – Serves 4

3/4 lb. asparagus, cut into 3/4 inch lengths

1 Tbs. oil
1 Tbs. pine nuts
1 cup fresh basil leaves
1 clove garlic, chopped
2 Tbs. Romano or Parmesan cheese, grated
1 Tbs. oil
1 large baked cheese pizza crust
1 red bell pepper, seeded and chopped
1/2 lb. shredded mozzarella cheese
1/4 cup grated Parmesan cheese

Preheat oven to 350°F. Place asparagus in a steamer basket over boiling water. Cover
pan and steam 5 minutes, or until bright green and almost tender. Drain, rinse under cold
water and rinse again. Heat oil in a heavy saucepan over medium high heat. Sauté pine
nuts 3-5 minutes, stirring constantly, until lightly browned. Transfer pine nuts in oil and next
4 ingredients to a blender or food processor and process until smooth. Spread pesto over
crust and top with asparagus, pepper, mozzarella and Parmesan. Place pizza on an oven
tray and bake 15 minutes, or until topping is golden brown.

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Jalapeno Cheese Squares – Calcium

Calcium 953 mg, Magnesium 47 mg – Serves 8

1 lb cheddar cheese, shredded

1 lb monterey jack cheese, shredded
1/2 cup chopped jalapenos
2 eggs
1 (12 ounce) can evaporated milk
1 cup flour

Mix cheeses and jalapeno and put into a 9x13 greased pan.
Mix the egg, milk, and flour and pour on top.
Bake at 350 for 35 minutes.
You can use more or less jalapeno according to your taste or you can even use green chilis
if you prefer.

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 Recipes High In Magnesium

Chili Chicken with Banana Chutney – Magnesium

83 mg of Magnesium and 25 mg of Calcium – Serves 4

Marinade:

2 tbsp. orange peel, grated

2 jalapeno peppers, seeded and coarsely chopped
1 tbsp. ginger root, peeled and grated
2 tbsp. lime juice
2 tsp. olive oil
2 garlic cloves, peeled and halved 1/2 tsp. allspice
1/4 cup pineapple, crushed

Chicken:
4 chicken breast halves, boneless/skinless

Banana Mango Chutney:

2 tbsp. ginger root, peeled and grated

1/2 cup apple, peeled and diced
1/2 cup raisins
1 cup mango, peeled and diced
1 cup pineapple, crushed
1 tbsp. lime juice
1/2 cup molasses
1/4 cup cider vinegar
2 tsp. cayenne pepper
2 cups banana, coarsely chopped

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Chutney Instructions:

In a mixing bowl, mix first 6 ingredients. In a large saucepan, combine molasses and
vinegar; bring to a simmer; stir in fruit mixture and cayenne pepper. Simmer 5-8 minutes;
remove from heat. Just prior to serving stir in bananas.

Marinade and Chicken Instructions:

Heat grill. In blender combine all marinade ingredients; process 2 minutes or until smooth.
Place chicken breast in shallow baking dish, spoon marinade mixture evenly among the
breast; cover and refrigerate 1 hour. In small bowl, combine all chutney ingredients, mix
well and set aside. When grill is properly heated to a medium heat, lightly oil grill rack, cook
chicken breast 5 minutes and turn each breast, spoon on remaining marinade and cook
another 5 minutes until internal temperature is 165 degrees. Remove the chicken from the
grill and serve with the Banana Chutney.

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Couscous with Broccoli – Magnesium

112 mg of Magnesium and 163 mg of Calcium Yield: 6 serv

2 medium plum tomatoes, roughly chopped

¼ cup green onions, roughly chopped
¼ cup raisins
¼ teaspoon dried basil
¼ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
1 tablespoon olive oil
2 cups water
2 ½ cups broccoli florets
1 ¾ cups couscous

In a mixing bowl, combine the tomatoes with the green onions, raisins, basil, cumin, pepper
and olive oil. Set aside. Place the water and broccoli florets in a large saucepan and add
the tomato mixture to the saucepan, then stir in the couscous. Cover and remove from the
heat. Let stand for 5 minutes. Fluff lightly with a fork before serving.

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Tortellini and Bean Soup – Magnesium

112 mg of Magnesium and 163 mg of Calcium Yield: 6 servings

1 teaspoon olive oil

2 cups roughly chopped white onions
1 small red bell pepper, seeded and roughly chopped
3 cloves garlic, minced
1 teaspoon Italian seasoning
2/3 cup water
2 cups roughly chopped raw spinach
1 (16-ounce) can no-salt-added navy beans, drained
1 (14.5-ounce) can low-sodium chicken broth
1 (14.5-ounce) can no-salt-added whole tomatoes
1 (14-ounce) can artichoke hearts packed in water, drained
9 ounces cheese tortellini

Heat the oil in a soup pot over medium-high heat.

Add the onions, bell pepper, garlic, and Italian seasoning to the pot.
Sauté, stirring occasionally, for 5 minutes or until the ingredients are tender.
Add the water, spinach, beans, broth, tomatoes with their juice, and artichokes to the pot.
Raise the heat to high and bring to a boil.
Lower the heat and simmer for 2 minutes.
Add the tortellini to the pot and cook until thoroughly heated, about 7 minutes.
Serve

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Halibut with Tomatoes and Capers – Magnesium

Calcium 115 mg, Magnesium 143 mg – Serves 4

1 tablespoon olive oil

1 onion, chopped
2 cloves garlic, minced
2 cups diced, canned tomatoes, drained
1 tablespoon capers
4 halibut fillets, about 4 to 6 ounces each
salt to taste
freshly ground black pepper

Preheat the oven to 350°F.

Heat the olive oil in a large skillet over medium heat. Add the onion and cook, stirring
occasionally, until it is soft and translucent, about 5 minutes. Add the garlic and cook for 2
minutes more. Add the tomatoes and capers, season with salt and pepper and cook for 5
more minutes.
Spoon a few tablespoons of sauce into a baking dish. Season the halibut fillets with salt
and pepper and place them in a baking dish. Pour the rest of the sauce over the fish and
bake until the fish is just cooked through, about 12 to 15 minutes, depending on the
thickness of the fish.

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Paella – Magnesium

Calcium 146 mg, Magnesium 101 mg – Serves 8

1 teaspoon dried oregano

2 cloves garlic, minced
salt to taste
freshly ground black pepper
3 tablespoons olive oil
1 pound boneless, skinless chicken thighs
1/2 pound low-fat chorizo sausage or other spicy sausage
1 large onion, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
1 cup diced, canned tomatoes with their juices
2 1/4 cups long grain rice
4 cups low-sodium chicken broth
1/2 teaspoon saffron threads
1 pound medium shrimp, peeled and deveined
2 dozen cherrystone clams, scrubbed
2 pounds mussels, scrubbed
2 cups (1 package) frozen peas

1. Combine the oregano, garlic, salt and pepper with 1 tablespoon of olive oil and rub the
chicken with it.
2. Heat 2 tablespoons of olive oil in a deep skillet over moderate heat. Brown the chicken
lightly on both sides. Add the chorizo, onion, green and red peppers and cook until the
vegetables are soft, about 10 minutes.

3. Add the tomatoes and rice and cook 5 minutes more. Add the chicken broth and saffron,
mix well, cover with foil and cook until the liquid is almost absorbed, about 15 minutes.

4. Add the shrimp, cherrystones, mussels and peas. Cover and cook until the mussels and
clams are opened, about 10 minutes more. Serve in a large shallow dish or in individual
bowls.

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Venison Lasagna Rolls – Magnesium

Calcium 173 mg, Magnesium 113 mg – Serves 6

12 ounces lean venison steak (or lean beef)

3 tablespoons chicken stock
2 tablespoons diced onion
1 tablespoon diced shallots
2 teaspoons minced fresh garlic
1 cup sliced mushrooms
3 cups canned, chopped tomatoes (or fresh)
1 cup tomato puree
2 tablespoons tomato paste
1/4 cup Cabernet Sauvignon or similar dry red wine
12 lasagna noodles
2 teaspoons fresh lemon juice
2 bunches spinach
3/4 cup part skim ricotta cheese
1/4 cup non-fat cottage cheese

1. Preheat oven to 350°F.

2. Sear venison in a hot sauté pan on all sides. Place venison in baking pan and finish
cooking in oven until medium rare, about 12 to 15 minutes depending on thickness. Remove
from oven and let rest 15 minutes. Slice into very thin strips.

3. Heat a sauté pan over medium heat. Add 2 tablespoons of the chicken stock, onion
and shallots and sauté until transparent. Add garlic and mushrooms and sauté another 2
minutes. Add tomatoes and cook an additional 2 to 3 minutes. Add tomato puree, tomato
paste and wine. Reduce heat and let simmer, uncovered, about 30 minutes. The finished
sauce should be of a rather thick, spreadable consistency.

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4. While the sauce is cooking, bring a large pot of salted water to a boil. Add lasagna
noodles and cook until al dente (still a little firm). Remove from pot and run under cool
water to stop the cooking. Lay each noodle flat, not overlapping, on flat surface. Cover with
plastic wrap.

5. Remove stems from spinach. Rinse thoroughly and drain. In a large sauté pan, heat
remaining chicken stock and lemon juice and quickly wilt the spinach, about 20 seconds,
just until softened and bright green in color. This may need to be done in batches.

6. In a food processor, puree ricotta cheese until smooth. Add cottage cheese and puree
again. All the ingredients are now ready for assembling the lasagna.

7. Uncover 1 lasagna noodle. Using a spatula, spread about 1 1/3 tablespoons of ricotta
mixture halfway down the lasagna noodle. Top cheese with a layer of the spinach leaves,
laid flat. Add some of the tomato sauce and spread over the spinach. Add 1 ounce of the
thinly sliced venison, per noodle.

8. Roll the noodle from the end with all the ingredients to the empty end. Place on a baking
sheet and continue rolling the remaining lasagna noodles.

9. When ready to serve, warm in a 350°F oven for 5 to 7 minutes. Serve with some of the
remaining sauce.

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Linguine with Shrimp and Leeks – Magnesium

Magnesium 206 mg, Calcium 160 mg, – Serves 4

2 quarts water
4 ounces whole wheat linguine
2 tsp. extra virgin olive oil
2 large leeks (cleaned well and sliced into rounds)
2 Tbsp. white wine vinegar
2 Tbsp. white wine
1/2 cup chicken stock
1 Tbsp. capers
3/4 ounce goat cheese
fresh ground black pepper to taste
8 ounces shrimp (peeled and deveined)
2 Tbsp. dried pumpkin seeds
2 Tbsp. fresh basil leaves
2 Tbsp. red bell pepper (diced)

Place the water in a large stock pot over high heat.

While the water is coming to a boil place the olive oil in a large skillet over medium-high
heat. Add the leeks and cook, stirring frequently. Don’t let the leeks brown too much
(slightly golden at the most).
When the leeks are soft add the linguine to the boiling water. Stir frequently.
Add the vinegar, wine, chicken stock, capers, pepper and shrimp to the skillet with the
leeks. Increase the heat to medium-high. Cook, stirring frequently, After the sauce is
simmering and the shrimp begin to turn pink, reduce the heat to medium and add the
pumpkin seeds.
When the linguine is done move it from the pasta water to the skillet with the leeks using
tongs. Let most of the linguine drain (it is OK to have some of the pasta water in your
sauce).
Add the basil and cook for another minute tossing to blend the pasta with the leeks and
sauce.
Serve topped with the diced red bell pepper

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Black Bean, Corn and Tomato Salad – Magnesium

Magnesium 119mg, Calcium 115mg, - Serves 4

1/4 cup fresh lemon juice

3 Tbs. olive oil
2 cups corn kernels, thawed if frozen
2 lbs. canned black beans, rinsed and drained
4 plum tomatoes, seeded and chopped
2 scallions, minced
1/4 cup fresh parsley, minced
1/8 tsp. cayenne
8 lettuce leaves

Combine lemon juice, oil and salt to taste in a jar with a tight fitting lid. shake vigorously.
Place corn in a steamer basket over boiling water. Cover pan and steam 3-4 minutes, or
until just cooked. Drain and combine with remaining ingredients, except lettuce. Season
with salt and pepper to taste. Set aside 15 minutes, stirring occasionally. Serve salad over
lettuce leaves.

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Apricot, Pistachio and Coriander Stuffed Trout – Magnesium

Calcium 157mg, Magnesium 145mg – Serves 4

2 ounces fresh white breadcrumbs

1/4 lb. ready-to-eat dried apricots, finely chopped
1/4 cup coriander, freshly chopped
3 ounces pistachio nuts, shelled, chopped
1/4 lb. butter, melted
1/4 tsp. salt, approximately
1/4 tsp. freshly ground black pepper, approximately
foil
4 fresh whole trout, gutted, rinsed
Preheat the oven to 350°F. Place the breadcrumbs, apricots, coriander, pistachio nuts,
half the butter, and seasoning in a bowl and mix well. Place each trout on a large sheet of
buttered foil. Spoon half the stuffing inside each cavity. Brush the trout with melted butter
and enclose the foil around each one. Place on a baking tray and bake for 25-30 minutes.
Remove from foil and serve immediately.

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 Recipes Rich in Calcium and
Magnesium
EGGPLANT PARMESAN – Calcium/ Magnesium

561 mg of Calcium and 83 mg of Magnesium Yield: 6 - 8 servings

1 lb boneless skinless chicken breasts (thin sliced)

1 medium eggplant (approximately 1 pound)
1/3 cup Italian breadcrumbs
3/4 lb mozzarella cheese, sliced thin
1 (26 ounce) jar marinara sauce (approximately 3 cups)
1/4 lb parmesan cheese, grated

Preheat oven to 350 degrees Fahrenheit.

Peel and slice eggplant.
Lay between two layers of paper towels for 15-20 minutes to drain moisture from eggplant,
then discard paper towels.
Line bottom of 13x9 inch baking dish with the chicken breast slices.
Cover chicken with the eggplant slices.
Sprinkle breadcrumbs over eggplant.
Cover breadcrumbs with mozzarella cheese slices (or grated if you prefer).
Pour marinara sauce over cheese.
Sprinkle Parmesan cheese over top.
Bake for 30-40 minutes at 350 degrees.

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Cheesy Brussel Sprouts – Calcium/Magnesium

Calcium 737mg, Magnesium 81mg, 4 servings (300 g per serving)

1-1 1/2 lb fresh Brussels sprouts

(roughly all same size otherwise cut in half)
2 cups seasoned bread crumbs
2 cups grated parmesan cheese
salt and pepper
Italian spices
4 eggs

Wash sprouts off, peel first couple leaves off outside, cut small piece off bottoms and then
lightly cut an X into the bottom of each sprout.
Bring a pot of salted water to a boil and blanch the sprouts until they are almost done. Then
put them into an ice bath until they are cold(this will stop the cooking process and prevent
them getting mushy) . Drain them and set aside.
When ready for dinner, combine bread crumbs, parmesan cheese, and seasonings. Beat
eggs in a small bowl with a little water.
Heat a large skillet over medium heat with some olive oil.
Dunk drained sprouts in egg, let as much drain off as possible, then toss in the bread
crumb/cheese mixture, pressing the crumbs lightly onto the sprouts.
Pan cook the sprouts in the oil till golden brown and delicious.

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Almond Chicken Melt – Calcium/Magnesium

Calcium 586mg, Magnesium 84mg. 4 Servings (292 g per serving)

3 cups chopped cooked chicken

1/3 cup mayonnaise
1/3 cup sour cream
1/3 cup toasted slivered almonds
1 tablespoon chopped flat leaf parsley
1 teaspoon honey
3/4 teaspoon salt
8 slices country white bread
1/4 cup thousand island dressing
8 slices swiss cheese
1/4 cup butter

In a medium bowl, combine chicken, mayonnaise, sour cream, almonds, parsley, honey,
and salt, tossing gently to combine.
Spread one side of each slice of bread evenly with Thousand Island dressing. Top half of
bread slices evenly with chicken salad. Place 2 slices Swiss cheese over chicken. Top with
remaining slices of bread.
Spread half of butter on outside of one side of each sandwich. Place sandwiches, buttered
side down, onto a griddle or skillet over medium-low heat. Cook 3 to 4 minutes, or until
golden.
Spread remaining butter on ungrilled sides of sandwiches, and cook until golden and
cheese is melted. Serve immediately.

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Spinach and Ricotta Stuffed Manicotti – Calcium/ Magnesium

Calcium 390 mg, Magnesium 124 mg – Serves 6

1 pound manicotti
1 pound spinach leaves
2 cups low-fat ricotta cheese
1 egg
1/4 cup freshly grated Parmesan cheese
1/2 cup bread crumbs
salt to taste
freshly ground black pepper
nutmeg to taste
2 cups your favorite tomato sauce

1. Cook the manicotti according to the directions on the package.

2. Heat a large nonstick skillet over high heat. Wash the spinach and add it to the skillet
with just the water that clings to the spinach leaves. Toss the spinach until it is wilted and
remove from heat.

3. Transfer the spinach to a food processor and puree. Add the ricotta cheese, egg and
Parmesan cheese and puree again. Transfer the spinach mixture to a mixing bowl, add the
bread crumbs and generously season with salt, pepper and nutmeg.

4. Using a spoon, fill the manicotti with the spinach mixture.

5. Preheat the oven to 350°F.

6. Spread 1/2 cup of tomato sauce on the bottom of a large baking dish. Add the filled
manicotti in a single layer and cover with the remaining tomato sauce. Cover the entire dish
with foil.

7. Bake for 20 minutes. Remove the foil and continue to bake until the edges of the dish are
bubbly, about 10 more minutes.

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Mediterranean Shrimp Casserole – Calcium/ Magnesium

Calcium 463mg, Magnesium 108mg – Serves 4

2 cups small shell pasta

3 cloves garlic, crushed
1-1/4 lbs. canned plum tomatoes,
drained, coarsely chopped, juice reserved
1/3 cup white wine
5 ounces tomato sauce
1/8 tsp. cayenne pepper
11 ounces cooked shrimp, peeled,
deveined, and drained
2/3 cup fresh dill, finely chopped
1-1/3 cups Asiago cheese, grated

Preheat oven to 400°F. Cook pasta in a large pot of boiling water about 6 minutes, until
partially cooked. Drain. Combine garlic with juice from tomatoes and wine in a heavy
nonreactive saucepan over medium heat. Bring to a boil, stirring frequently. Simmer 5-7
minutes, until most of liquid has evaporated. Stir in tomatoes, tomato sauce and cayenne.
Bring to a boil. Add shrimp, pasta, dill and half the cheese. Mix thoroughly. Transfer to a
shallow baking dish. Sprinkle with remaining cheese. Bake 15-20 minutes, or until heated
through.

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Baked Risotto Primavera – Calcium/Magnesium

Calcium 305mg, Magnesium 80mg – Serves 4

1 Tbs. extra virgin olive oil

2 medium onions, chopped
1 cup brown rice, short- or medium-grain
3 cloves garlic, minced
1/2 cup dry white wine
3-1/2 cups vegetable broth, or reduced-sodium chicken broth
1/2 lb. asparagus, ends trimmed, cut into 1 inch pieces
1 cup sugar snap peas, or snow peas, trimmed and cut into 1 inch pieces
1 cup diced red bell pepper
1-1/2 cups freshly grated Parmesan cheese
1/4 cup chopped fresh parsley
1/4 cup chopped fresh chives
2 tsp. lemon zest
1/8 tsp. freshly ground black pepper, to taste
1. Preheat oven to 425°F.

2. Heat oil in a Dutch oven or ovenproof deep sauté pan over medium heat. Add onions and
cook, stirring occasionally, until softened, 3-5 minutes. Stir in rice and garlic; cook, stirring,
1-2 minutes. Stir in wine and simmer until it has mostly evaporated. Add broth and bring to
a boil. Cover the pan and transfer to the oven.

3. Bake until the rice is just tender, 50-60 minutes.

4. Shortly before the risotto is done, steam asparagus, peas, and bell pepper until crisp-
tender, about 4 minutes.

5. Fold the steamed vegetables, Parmesan, parsley, chives, lemon zest, and pepper into the
risotto. Serve immediately.

Makes 6 servings, about 1 cup each.

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Turnip Soup – Calcium/Magnesium

Calcium 643 mg, Magnesium 232 mg

500 g turnips
100 g long grain rice or basmati rice
200 g ground lamb or ground beef
2 large onions
50 g split peas
1/2 teaspoon turmeric
100 g fresh mint
cooking oil
salt
black pepper

Mix ground meat with grated onions, salt and black pepper. Shape into small balls, and
fry in oil until colour changes. Add 4-5 glasses of hot water and split peas and cook over
medium heat for about 10 minutes.
Wash turnip and rice. Peel turnip and cut into a few pieces. Add both to aash. Also add
turmeric, salt and black pepper. Mix well and cook over low heat for about 15-20 minutes,
stirring occasionally.
If using fresh mint, wash and chop finely. Fry mint in oil over medium heat for 2-3 minutes
and pour over aash when serving.

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New England Baked Beans – Calcium/Magnesium

Calcium 411mg, Magnesium 153 mg – Serves 12

2 lbs dried navy beans

1 lb salt pork
1 cup sugar
1 1/3 cups dark molasses
2 teaspoons dried mustard
2 teaspoons fresh ground white pepper
2 teaspoons sea salt

Carefully sort the beans, discarding any misshapen or discolored beans. Check carefully for
small stones. Place beans in a colander & rinse thoroughly to remove all dust.
Then place the beans in a large pot or bowl. Add enough cold water to cover by several
inches. Soak the beans about 12 to 15 hours The beans should be smooth & doubled
in size. Drain the beans in a colander. Rinse well with cold water. Discard any beans that
haven’t re-hydrated.
Place the beans in a stock pot. Add enough cold water to cover the beans by about ½ inch.
Bring to a boil & boil vigorously for 10 minutes. Continue to boil the beans for another 5 to
10 minute until the skin moves on the beans when blown on or you can slip the skin from
the bean by pinching a bean between your thumb & forefinger. BE CAREFUL not to over
cook. It’s better to err on the under done side.
Drain & rinse the beans reserving the cooking liquid.
Preheat oven to 300 degrees F.
Cut the salt pork in half, if the salt pork is thick, cut horizontally. Score the rind. Cut half of
the salt pork—the rindless section if halved horizontally—into 3 or 4 pieces and place them
in the bottom of the bean pot.
Add the beans to the bean pot.

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Mix together the sugar, molasses, mustard, salt & pepper. Scoop onto the top of the beans
but do not stir.
Add enough of the reserved bean-cooking liquid to barely cover the beans. If the water is
not penetrating the beans, insert a table knife & gently push the beans apart allowing the
water to penetrate.
Place the remaining half of the salt pork, rind side up, on top of the bean mixture. Cover the
bean pot. Bake for 6 or 7 hours Check the beans periodically for liquid—about once every
1 ½ hrs or so. Adding additional reserved liquid as necessary—the liquid should be boiling
when added.
Beans are done when they become dark & tender. The beans should not be mushy. Allow
the beans to stand for 30 minute before serving.

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Spinach Calzones – Calcium/Magnesium

Calcium 528mg, Magnesium 93mg – Serves 6

Dough
1 1/2 teaspoons yeast
1 tablespoon honey
1 cup warm water
1 1/2 teaspoons salt
2 1/2-3 cups flour

Filling
1 lb ricotta cheese
2 minced garlic cloves
1/2 cup minced onions
1 lb fresh spinach (10 oz pkg of frozen spinach, thawed, works fine)
2 cups grated mozzarella cheese
1/2 cup grated parmesan cheese
2 tablespoons butter
1 dash nutmeg
salt
pepper

Filling:.
If using fresh spinach, wash, stem and finely chop, steam it quickly on medium high heat, adding no
additional water. When wilted and deep green, remove to a bowl with a slotted spoon. (if using frozen
- thaw and squeeze out as much moisture as you can).
Saute onion and garlic in butter till translucent and soft.
Combine all ingredients, mix well, salt and pepper to taste.
Dough:.
Soften together yeast, water and honey.
Add salt and flour to make a soft dough. Knead 10 minutes, or till smooth and elastic, adding flour if
necessary to keep from being sticky.
Cover and let rise till doubled (about 1 hour - less if using rapid rise yeast).
Punch down. Divide into six sections and roll out in rounds 1/4 inch thick.
Fill with 1/2-3/4 cup filling, placing filling on one half of the circle, leaving a 1/2 inch rim.
Moisten the rim with a little water, fold the empty side over, and crimp the edges.
Prick here and there with a fork to allow steam to escape.
Bake on an oiled tray (I use a baking stone) in a preheated 450 oven for 15-20 minutes or till crisp
and lightly browned.
Brush each pastry with a little butter as it comes from the oven.
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 Product Information
All the recipes included in this book are great sources of calcium and magnesium. Try to include as many foods
rich in calcium and magnesium in your diet as possible and if necessary, supplement the shortfall with bio-
available AlgaeCal, the world’s only plant-sourced Calcium. To learn more about AlgaeCal Plus click here

AlgaeCal Plus
AlgaeCal Plus Supplement Facts
Serving Size: 4 Capsules
Amount Per Serving %D.V.*
Vitamin D3 (Cholecalciferal) 800 IU 200%
Vitamin K2 (as MK-4) 5 mg **
Calcium (from Algae) 720 mg 72%
Magnesium (from Algae) 216 mg 54%
Trace Minerals (from Algae) 1464 mg **

* Percent Daily Value Based on a 2,000 Calorie Diet

** Percent Daily Value Not Established
Other Ingredients: Veggie Capsule
*This product does not contain: sugar; yeast; wheat; gluten; corn; soy; dairy; artificial color, sweeteners, flavors, or preservatives

If you are actively trying to build bone, Strontium Boost is very important. This formula was included in
the AlgaeCal Bone Health Program because recent exciting French studies have shown Strontium to be very
effective in enhancing bone growth. To learn more about Strontium click here

Strontium Boost
Strontium Boost Supplement Facts
Serving Size: 3 Capsules
Amount Per Serving %D.V.*
Strontium Citrate
2230 mg *
(680 mg of elemental Strontium)
* Percent Daily Value Not Established
Other Ingredients: Veggie Capsule

*This product does not contain: sugar; yeast; wheat; gluten; corn; soy; dairy; artificial color, sweeteners, flavors, or preservatives

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