By Dr. Janet Brill
We all want strong healthy, osteoporosis-proof bones, but we also want a healthy heart! With all the hoopla over calcium supplements potentially increasing the risk for heart attacks, what should one do?
Your best bet is to aim for getting in your bone-building calcium from FOOD FIRST, supplementing only when you fail to get in the recommended 1000 to 1200 mg of calcium per day.
Vitamin D should be included in your calcium regimen. Vitamin D is obtained from sun exposure as well as dietary intake.
As it is very hard to get enough Vitamin D from food alone—I suggest supplementing with 1,000 IU per day (under your doctor’s supervision).
Calcium-packed Eggplant Rollatini
At 400 mg calcium per serving, this eggplant dish is a delicious, light way to pump up your calcium intake.
- 1 medium eggplant, sliced lengthwise into ~ ¼ inch slices
- 1 tbsp extra virgin olive oil
- 3 garlic cloves, chopped
- 1 28 oz. can crushed tomatoes
- 1 tbsp sugar
- 4 tbsp fresh chopped basil
- 1 medium zucchini, diced
- 1 medium white onion, chopped
- 8 oz. part-skim ricotta cheese
- ½ cup chopped fresh parsley
- 2 egg whites
- 4 tablespoons shredded parmesan cheese
- ¼ teaspoon fresh black pepper
Preheat oven to 425 °F.
Spray a large cookie sheet with olive oil spray.
Place eggplant on baking sheet in a single layer.
Spray eggplant lightly with olive oil spray.
Bake in oven for 15 minutes per side until lightly browned.
Remove eggplant and let cool.
Reduce oven heat to 400 °F.
For the Sauce:
In a medium saucepan, heat the olive oil over medium high heat.
Add 2 cloves of chopped garlic and cook until golden brown, stirring frequently.
Add the tomatoes, basil and sugar. Stir frequently as you bring to a simmer.
Reduce heat to simmer and continue to cook while you prepare the filling.
For the Filling:
Spray a large skillet with olive oil spray and place over medium-high heat.
Add the zucchini, onion and garlic clove and cook until onion is golden brown in color, stirring frequently.
Remove from heat.
In a large mixing bowl, combine ricotta, parsley, egg whites and 3 tablespoons of parmesan cheese.
Add vegetable mixture and pepper and mix together.
For the Rollatini:
Spray a baking dish or aluminum tin with olive oil spray.
Spread 4 tablespoons sauce evenly over the bottom.
Take an eggplant slice, add a dollop of filling in the center and roll, placing seam side down in a single layer of the baking dish.
Spoon remaining sauce over eggplant rolls, sprinkle with remaining parmesan cheese, add a touch of fresh basil leaves and bake uncovered for approximately 30 minutes.
Nutrition facts per serving:
- Calories: 280,
- Fat: 12 g,
- Cholesterol: 25 mg,
- Sodium: 490 mg,
- Fiber: 9 g,
- Sugars: 17 g,
- Protein: 17 g.
Serve with an arugula and radicchio side salad dressed with extra virgin olive oil and a good aged balsamic vinegar.