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Common Ailments ~ Bone Strengtheners 1


Bone strengtheners

Make the most of calcium and antioxidant-rich ingredients with these delicious and easy to cook recipes

Watercress Soup

Serve with crusty bread for a nutritious filling lunch or as a starter for dinner

Serves 4

You will need:

2 bunches of watercress (about 175g in total)

25g butter

1 large onion

1 large floury potato, peeled and cubed

450ml vegetable or chicken stock

2tbsp cornflour

450ml semi-skimmed milk

4tbsp single cream, optional

Salt and ground black pepper

  1. Roughly chop the watercress. Melt the butter in a large saucepan. Add the onion and cook for 5 minutes, or until just beginning to soften, stirring occasionally
  2. Add the potato and continue cooking for a further 5 minutes, stirring occasionally
  3. Add the watercress, stock and seasoning. Bring to the boil, reduce the heat, cover and simmer for 15 minutes or until the potato cubes are soft
  4. Allow to cool slightly, then transfer to a food processor and blend until smooth
  5. Return the soup to a clean pan. Mix the cornflour with a little milk and stir into the soup
  6. Add the milk, bring to the boil and cook, stirring occasionally until the soup begins to thicken. Adjust the seasoning and garnish with a swirl of cream and serve with crusty bread.

Banana & Mango Smoothies

Peel and roughly chop 1 ripe mango and 1 large ripe banana

Place the fruit in a blender with 400ml ice-cold, calcium enriched vanilla-flavoured soya milk

Blend until smooth and serve


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