As we age, we need to “nourish our bones.” Don’t just rely on milk; incorporate these three foods into your daily diet for stronger legs and a healthier body. With increasing age, bone health has become a focal point for us. Many people are aware that drinking milk helps replenish calcium, but there are actually many other ingredients in our daily diet that greatly benefit bone health. Today, I will share with you the recipes for three delicious and healthy bone-nourishing dishes! First, Black Bean, Walnut, and Pork Bone Soup.
Ingredients: 50 grams of black beans, 30 grams of walnuts, 500 grams of pork bones, appropriate amount of ginger slices, cooking wine, and salt. Steps: 1. Soak the black beans for 2-3 hours in advance, and shell the walnuts for later use. 2. Clean the pork bones, place them in a pot with cold water, add ginger slices and cooking wine, blanch to remove the fishy smell, and rinse clean. 3. Put the soaked black beans, walnuts, and pork bones into the pot, adding an appropriate amount of water. 4. Bring to a boil on high heat, then simmer on low heat for 1.5 to 2 hours until the pork bones are tender and the black beans are fully cooked. 5. Finally, add an appropriate amount of salt for seasoning. Benefits: Black beans are rich in protein, vitamins, and minerals, especially high in calcium; walnuts contain unsaturated fatty acids and vitamin E, which help strengthen bones; pork bones provide collagen and calcium, and the combination of these three makes a nutritious and delicious soup. Second, Shrimp Skin Stir-fried with Eggs.
Ingredients: 20 grams of shrimp skins, 3 eggs, appropriate amount of chopped scallions, salt, and cooking wine. Steps: 1. Rinse the shrimp skins with clean water and drain. 2. Crack the eggs into a bowl, add salt and cooking wine, and beat well. 3. Pour an appropriate amount of oil into a pan, and when hot, add the chopped scallions to sauté. 4. Add the shrimp skins and stir-fry until slightly yellow and fragrant. 5. Pour in the egg mixture and quickly stir-fry with a spatula until the eggs are set and cooked through. Benefits: Shrimp skins are a natural source of calcium, containing extremely high levels. Stir-frying with eggs not only increases calcium intake but also provides rich protein that benefits both bones and muscles. Third, Spinach with Sesame Sauce.
Ingredients: 300 grams of spinach, 2 tablespoons of sesame sauce, 1 tablespoon of light soy sauce, 1 tablespoon of vinegar, an appropriate amount of minced garlic, salt, and sesame oil. Steps: 1. Clean the spinach, blanch it, then remove and cool it in cold water, drain, and cut into sections. 2. Place the sesame sauce in a bowl, add an appropriate amount of clean water, and mix well to achieve a moderate consistency. 3. Then add light soy sauce, vinegar, minced garlic, salt, and sesame oil, mixing evenly to make the sauce. 4. Pour the prepared sauce over the spinach and mix well. Benefits: Sesame sauce is rich in calcium, protein, and various vitamins, while spinach is abundant in vitamin K, which helps promote calcium absorption. This sesame sauce spinach dish is refreshing and excellent for bone health. As we age, it’s even more important to focus on balanced nutrition, so eat more of these bone-nourishing foods to strengthen your legs and enhance your health! Don’t hesitate any longer; start making these dishes for yourself and your family right away!
