Derek L. Hill, D.O.

Fellowship-Trained Orthopedic Surgeon and Specialist

Honey-Mustard Turkey Burgers-A Bone Health Recipe

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turkeyToday we have another great calcium infused recipe for you to try out.  Ground turkey breasts are an excellent and healthy form of protein and calcium and the honey mustard keeps it moist and tasty.  This recipe was found on Eatingwell.com, a great site full of healthy and tasty recipes.

Ingredients:

  • 1/4 cup coarse-grained mustard
  • 2 tablespoons honey
  • 1 pound ground turkey breast
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 teaspoons canola oil
  • 4 whole-wheat hamburger rolls, split and toasted
  • Lettuce, tomato slices and red onion slices, for garnish

Directions

  1. Prepare a grill.
  2. Whisk mustard and honey in a small bowl until smooth.
  3. Combine turkey, 3 tablespoons of the mustard mixture, salt and pepper in a bowl; mix well. Form into four 1-inch-thick burgers.
  4. Lightly brush the burgers on both sides with oil. Grill until no pink remains in center, 5 to 7 minutes per side. Brush the burgers with the remaining mustard mixture. Serve on rolls with lettuce, tomato and onion slices.

Nutrition Benefits

  • Per serving: 317 calories; 11 g fat ( 3 g sat , 2 g mono ); 65 mg cholesterol; 31 g carbohydrates; 26 g protein; 3 g fiber; 593 mg sodium; 387 mg potassium.

Photo Credit: http://www.eatingwell.com/recipes/honey_mustard_turkey_burgers.html

Calcium Enriched Pear & Celery Salad Recipe

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crunchy-pear-and-celery-saladSince it’s summer a nice light salad is an ideal dinner that won’t weigh to heavy on you and is also healthy.  We searched at Eatingwell.com to find a calcium enriched diet recipe that would accommodate those ideals and found this fantastic and easy to make salad.

Ingredients:

  • 4 stalks celery, trimmed and cut in half crosswise
  • 2 tablespoons cider, pear, raspberry or other fruit vinegar
  • 2 tablespoons honey
  • 1/4 teaspoon salt
  • 2 ripe pears, preferably red Bartlett or Anjou, diced
  • 1 cup finely diced white Cheddar cheese
  • 1/2 cup chopped pecans, toasted (see Tip)
  • Freshly ground pepper, to taste
  • 6 large leaves butterhead or other lettuce

Directions:

  1. Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2-inch pieces.
  2. Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper. Divide the lettuce leaves among 6 plates and top with a portion of salad. Serve at room temperature or chilled.
  3. Prepare salad without pecans up to 2 hours ahead. Stir in pecans just before serving.
  4. To toast chopped pecans, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutritional Facts and Values

  • Per serving: 215 calories; 13 g fat ( 5 g sat , 4 g mono ); 20 mg cholesterol; 20 g carbohydrates; 5 g protein; 4 g fiber; 240 mg sodium; 219 mg potassium.
  • Nutrition Bonus: Calcium (15% daily value)
  • Carbohydrate Servings: 1

Photo Credit: http://www.kitchendaily.com/recipe/crunchy-pear-celery-salad