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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