One way to build up your bones is by making delicious foods containing calcium, vitamin D and magnesium. We all know that stronger bones keep you in better physical shape as you age, but there are beauty benefits too (big surprise, right?). Hear this, people that lose bone density in their face appear older looking.
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What: Salmon with Spinach & Mustard
Why it’s great: Omega-9 fatty acids help lubricate joints. The spinach contains bone-boosting calcium.
What you’ll need:
- Two 4 to 5-oz. skinless salmon fillets
- ½ Tbs dry white wine
- 1 Tbs soy sauce
- ½ Tbs lemon juice
- ½ Tbs Dijon mustard
- ½ Tbs olive oil
- ½ package (5 oz.) fresh spinach, coarsely chopped
- 1 tsp finely grated lemon peel, if desired
How to make it:
Preheat oven to 450 degrees. Rinse salmon in cold water and pat dry with paper towels. Put salmon on a shallow plate. Top with soy sauce and set aside for 10 minutes. Combine lemon juice, wine, mustard and oil; set aside. Roast salmon in oven for 16 minutes. It should be a little pink inside. Move salmon to serving plate and heat spinach in nonstick skillet. Cook until wilted. Pour sauce and spinach over salmon.
Nutritional Info Per Serving:
Calories 409
Fat 12.4 grams
Aging fats 3 grams
Fiber 3.2 grams
Carbs 24.2 grams
Proteins 22.7 grams
Sodium 667 milligrams
Potassium 533 milligrams
