Calcium and Vitamin D work hand in hand for bone health. Calcium helps build and maintain bones, while Vitamin D aids in absorbing calcium efficiently.
This is a great combo – a blend of nuts and seeds for Vitamin D and yogurt for calcium, nourishing your bones! 🍽️
Nutty Almond-Encrusted Tofu
Ingredients:
- 1 block of firm tofu, cut into slices
- 1 cup of almonds, chopped
- 1/2 cup of chia seeds
- 2 tablespoons of olive oil
- 1 teaspoon of lemon zest
- 1 teaspoon of dried thyme
- epper to taste
Instructions:
🔗 Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
🍽️ In a bowl, mix the chopped almonds, chia seeds, lemon zest, dried thyme, salt, and pepper.
🍽️ Dip each tofu slice or cube into olive oil and then coat with the almond and chia seed mixture. Make sure the tofu is evenly covered.
🔗 Place the coated tofu pieces on the prepared baking sheet.
🔗 Bake for about 20-25 minutes or until the tofu is golden brown and crispy.
🍽️ Serve with your favorite dipping sauce or a side of steamed vegetables for a delicious, nutty, and vitamin D-rich meal.
Chia Seed and Almond Yogurt Parfait
Ingredients:
- 1 cup of Greek yogurt (or a dairy-free alternative)
- 2 tablespoons of chia seeds
- 2 tablespoons of sliced almonds
- 1 cup of mixed berries (strawberries, blueberries, raspberries)
- Honey or maple syrup for sweetening
Instructions:
🍽️ In a bowl, mix the Greek yogurt (or dairy-free alternative) with chia seeds. Add a bit of honey or maple syrup if you prefer a sweeter taste.
🍽️ Start by layering the yogurt mixture, followed by a layer of mixed berries.
🔗 Sprinkle a generous amount of sliced almonds on top of the berries.
🔗 Repeat the layers until you fill the glass or bowl.
🍽️ Garnish with an extra drizzle of honey or syrup.
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