Cheese and Osteoporosis

Perhaps only a few know it: a round of Parmigiano Reggiano is made up of 30% water and the other 70% of items useful for our healthy gourmet recipes. Parmigiano is a formidable ally for our health, thanks to its high content of nutrients such as protein, vitamins, and mineral. Among these, calcium merits a few words. 

Calcium in Parmigiano

Parmigiano Reggiano guarantees a high calcium intake. A 50 gram portion of Parmigiano contains 580 milligrams of calcium, which is more than half of our daily requirement, estimated to be circa 750-900 milligrams, depending on the subject. So what are you waiting for? Time to use this on your favorite gourmet recipes.

Why calcium is precious

We all know how useful calcium is to the wellbeing of our bones and teeth. The correct amount of calcium, if eaten regularly, guarantees babies and children a correct skeletal development. But the benefits certainly do not end here. Various scientific studies have demonstrated that calcium stimulates cellular metabolism and energy production, regulates the nervous system's equilibrium, lowers the blood's cholesterol level and stabilises the heart's rhythm. Basically, calcium is an indispensable travelling companion of our lives, middle-age and senior years included.

Calcium and osteoporosis

Calcium helps us combat osteoporosis, the disease which undermines the health of our bones. Osteoporosis typically manifests itself in older people - age is one of the main risk factors. Among women, osteoporosis is a typical symptom of menopause: in this phase of life, the chance of a woman being affected by this disease becomes 4 times more likely. Fortunately, calcium helps us prevent it.

The recommendation is to regularly assume the correct amount of calcium - equal to 750-900 milligrams, as we've already written. Parmigiano Reggiano is one of the few genuine, unprocessed foods to guarantee 50% of our daily requirement of calcium, like Grana Padano (a cow's milk cheese similar to Parmigiano Reggiano).

The recommendation of doctors and nutritionists is the same for calcium as it is for any nutritional substance: avoid an exaggerated consumption, and choose a balanced diet able to offer all the elements necessary for your body's correct functioning.

Prevention is always better than treatment

In order to prevent osteoporosis, it is important to follow some other simple tips:

get regular exercise (motion helps the calcium deposit in your bones)follow a balanced diet, with the right amount of vitamin D (fish, milk and dairy products, eggs, green vegetables)lead a healthy lifestyle (no alcohol, smoking or drugs)get enough Sun exposureavoid eating too many foods rich in animal protein and sodium.

Cheese-Topped Chicken Tortilla Casserole

This recipe was taken from the Biggest Book of Slow Cooker Recipes. It is an easy to follow recipe for those who enjoy cooking. You can prepare this dish in just 29 minutes and cook it for another 35 minutes. The result of the dish is a rich and cheesy meal perfect for some lunch get-togethers. If you enjoy eating cheesy dishes, this recipe will excite you. The ingredients you will need include corn tortillas, cooked chicken, whole kernel corn, salsa, sour cream, cilantro, flour, and Mexican cheese blend. You may use fat-free sour cream for a healthier alternative, especially if you are on a diet.

For more great dishes you're free to visit Gourmandia.ca.

Ingredients

6 6-inch corn tortillas

2 cups cubed cooked chicken

1 cup frozen whole kernel corn

1 jar (16 oz) salsa

3 tbsp. fat-free sour cream

3 tbsp. chopped fresh cilantro

1 tbsp. flour

2 cup (8 oz.) shredded Mexican cheese blend

1. The oven is preheated to 350⁰F. Slice the tortillas into wedges. Each one should have six wedges. With either olive oil or a cooking spray, lightly coat a large casserole dish. Put half of the sliced tortilla wedges on the bottom of the dish.

2. The remaining tortilla wedges is put on a separate baking sheet. Bake in preheated oven for about 10 minutes, or until they become crisp and golden.

3. In a separate bowl, mix cooked chicken, salsa, corn, sour cream, flour, and cilantro while the tortillas are in the oven. Pour mixture on top of tortillas on a baking dish.

4. Remove the plain tortillas when they have finished baking. Set aside. Place the baking dish in oven. Cook uncovered, for 20 minutes. Remove from the oven.

5. Carefully arrange baked tortilla wedges on the casserole. Generously sprinkle with cheese. Put in oven and bake until heated through, about 5-10 minutes. Garnish the dish with extra sour cream, chopped tomatoes, fresh cilantro, and fresh peppers; according to your preference.