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.
What:
Tofu-Hummus Sandwiches
Why it’s great:
This vegan option to strengthen your bones relies on tofu for calcium.
What you’ll need:
- ½ large garlic clove, peeled
- ½ can (8 oz.) chickpeas (garbanzo beans), rinsed and drained
- ½ Tbs extra-virgin olive oil
- 1 Tbs lemon juice
- ½ tsp dark sesame oil
- ½ tsp salt
- ¼ tsp ground cumin
- ¼ cup (two oz.) low-fat silken tofu
- Two 6-inch whole wheat pita pockets
- 1 cup mesclun salad
- ¼ cup thinly sliced radishes
How to make it:
With motor running, drop garlic clove through food processor tube. Process until minced. Add chickpeas. Process until finely chopped. Add olive oil, lemon juice, sesame oil, salt and cumin. Process 30 seconds. Add tofu and process until smooth. Stir in mint.
Cut the pitas in half. Open the pockets and stuff with half the mesclun and radishes. Top them with hummus and add remaining radishes and mesclun. Makes two servings.
Nutritional Info Per Serving:
Calories 353
Fat 8.6 grams
Aging fats 2.3 grams
Fiber 3.9 grams
Carbs 82.4 grams
Proteins 30.6
Sodium 526 milligrams
Potassium 1,093 milligrams
