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: Creamy Goat Cheese Omelet with Chives and Corn
Why it’s great: You get a double dose of calcium from the cheese and milk, plus vitamin D and magnesium from the milk.
What you’ll need:
- Cooking spray or olive oil in a mister
- 3 large egg whites
- 1 large egg
- ¼ cup fresh or thawed frozen corn kernels
- 2 Tbs nonfat soy or skim milk
- ¼ tsp salt
- ¼ tsp freshly ground pepper
- 1 Tbs and 1 tsp chopped fresh chives
- 4 Tbs (1 oz.) crumbled plain or herbed goat cheese
How to make it:
Coat a large, nonstick skillet with cooking spray. Cook over medium heat until hot. Add corn and stir occasionally for two to three minutes, or until the corn browns. In a medium bowl, beat together the egg, egg whites, milk, pepper and salt. Add to skillet and cook two minutes, or until eggs begin to set on bottom. Slowly lift the edges with spatula, allowing uncooked portion of eggs to flow to edges and set. Keep cooking for two minutes or until center’s almost set. Scatter three tablespoons of cheese and one tablespoon chives over the egg mixture. Keep remaining tablespoon cheese and one teaspoon chives for garnish. With a large spatula, fold one half of omelet over the filling. Cook one more minute or until cheese melts. Cut in half and transfer to serving dishes. Garnish with remaining chives and cheese. Makes two servings.
Nutritional Info Per Serving:
Fat 5.6 grams
Aging fats 3.6 grams
Fiber 0.9 gram
Carbs 10.6 grams
Protein 12.2 grams
Sodium 462 milligrams
Potassium 198 milligrams