Around 60 per cent of Australians over the age of 50 are living with bone health conditions like osteoporosis.
But building strong bones starts long before old age, with childhood and early adulthood playing a crucial role in our future bone health.
While calcium is essential, it’s not the only nutrient our bones need. Protein, vitamin D and other key nutrients found in everyday foods like dairy, eggs, leafy greens, tofu and oily fish can all help support bone strength.
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On World Osteoporosis Day, Sunrise nutritionist Sarah Di Lorenzo joined the kitchen to explain what we should be eating at every age to help protect our bones, plus a delicious salmon and ricotta fritter recipe that brings some of those bone-strengthening ingredients together.
Ingredients
Serves 1 (makes 3 fritters) | Ready in about 20 minutes
1 small tin (95g) pink salmon with bones, drained
¼ cup ricotta
1 egg
2 tbsp grated parmesan
2 tbsp rolled oats
½ cup baby spinach, finely chopped
1 spring onion, finely sliced
Zest of ½ lemon
Pepper to taste
1 tsp olive oil
1 tsp sesame seeds
Lemon Yoghurt
¼ cup plain Greek yoghurt
Squeeze of lemon juice
1 tsp chopped dill or chives
Method
1. Mash the salmon with a fork, including the soft bones, which are where the calcium is.
2. Mix in the ricotta, egg, parmesan, flour or oats, spinach, spring onion, lemon zest and pepper.
3. Heat the oil in a non-stick pan over medium heat. Spoon in three fritters, sprinkle with sesame seeds and cook for 3 to 4 minutes each side until golden.
4. Stir the yoghurt, lemon juice and herbs together.
5. Serve the fritters with the lemon yoghurt, a rocket salad and a few orange segments.
