We all need calcium in order to keep our bones healthy and milk and supplements are not the only ways to assure our daily dose of calcium.

Make variations in your menu with these tasteful snacks!


Cheese
If you don't want to simply eat cheese with bread, try this simple and tasty recipe: fry bagel slices and put on them some tomatoes and parmesan. Or you can grease the French toast with a bit of olive oil and ad mozzarella and some fresh basil.

This way, your snacks are not only healthy, but also delicious and good for your bones.

If you like to cook you can try:
- Green bean with parmesan
- Zucchini with mozzarella, basil and lemon
- Salad with mozzarella and figs


Broccoli
If you like vegetables, choose broccoli because it has a high content of calcium, not to mention beta-carotene and potassium. The best is to consume it raw, in salads or combined with a light dressing (mix yoghurt with olive oil, lemon juice and condiments- salt, pepper, oregano etc.) or with guacamole sauce.

For a double portion of calcium, combine broccoli with hummus, this also has a high content of calcium.

If you like to cook you can try:
- Broccoli soup with mint
- Broccoli with vegetables and stake


Yoghurt
His advantage is that you can combine it with a lot of ingredients for always obtaining new tastes. Start with yoghurt and cereals (with no sugar) and ad fruits (drained or fresh) and whatever seeds you want: sunflower seeds, pumpkin seeds, flaxseeds, almonds, pistachio, nuts, cashew etc. the only condition is to choose raw ingredients, not salted and fried ones.

If you want a sweeter choice ad some honey.

If you like to cook you can try:
- Salad with yoghurt
- Salad with potatoes and yoghurt sauce
- Hake with yoghurt topping


Sardines
Besides calcium and vitamins B12 and D, sardines have a high content rich in Omega 3 fat acids, which makes them a good ally in fighting premature ageing. Another advantage is the reduced content of mercury, unlike other types of fish that we eat.





Almonds
They can be consumed as they are, when you want to grab something in front of TV, or you can put them in salads or on yoghurt with cereals.

Always choose raw almonds - the fried and salted ones are losing their nutritive qualities and have more calories.

If you like to cook you can try:
- Biscuits with almonds
- Chicken rolls with almonds and apricots
- Cake with carrots and almonds

So, try to add as much as you can these ingredients in your life style.

They are healthy, tasty and light. Perfect for every diet.

Bon apetit!