Submitted by Osteoporosis Canada
Osteoporosis Canada is the only national organization serving people affected by osteoporosis. The organization works to educate, empower, and support individuals and communities on bone and muscle health and in the risk-reduction and treatment of osteoporosis, with a renewed focus on reducing fragility fractures.
We teach Canadians how to optimize their bone and muscle health. We support those already diagnosed and work to improve their quality of life. Osteoporosis Canada develops and provides programming such as support groups and educational workshops, webinars and podcasts, as well as print resources. On our website, you will find information on nutrition, exercise, treatments for osteoporosis, as well as information on rare bone and muscle disease.
Nutrition is a key component for strong and healthy bones, and Osteoporosis Canada’s Cook with OC program was developed to provide you with strategies, new ideas, and recipes specifically created to help you get the nutrients needed for good health.
Osteoporosis Canada recommends, whenever possible, getting bone-building nutrients through food sources.
One of our most popular Cook with OC features is our recipe series: a collection of easy and delicious meal ideas featuring bone-building nutrients. Recipes created include meals to cook for one or two people, budget-friendly and freezer-friendly options, and ways to adjust recipes for those who are vegetarian or gluten-free.
Following is one of our newest recipes:
Sweet Potato-Topped Cottage Pie
Osteoporosis Canada Recipe by Emily Richards, PHEc
Ingredients
Cottage Pie is a hearty and comforting meal made with meat and veggies, and our version is a little lighter, made with ground turkey or chicken and topped with a sweet potato mash. This recipe is perfect to enjoy on cooler days and is perfect for using up pantry staples!
2 tsp (10 mL) canola oil
1 red bell pepper, diced
1 small onion, finely chopped
1 pkg (450 g) ground turkey or chicken
3 cloves garlic, minced
1 tsp (5 mL) dried Italian herb seasoning
Pinch salt
3 tbsp (45 mL) all-purpose flour
1 can (354 mL) evaporated milk
1⁄2 cup (125mL) vegetable broth
2 cups (500 mL) frozen diced mixed vegetables
1 tbsp (15 mL) chopped fresh parsley (optional)
Sweet Potato Mash:
2 sweet potatoes (about 11⁄4 lb/600 g), peeled and chopped
3 cloves garlic
1⁄3 (75 mL) grated Parmesan cheese, divided
2 tbsp (25 mL) butter
Preparation
Sweet Potato Mash: In a large pot of boiling salted water, cook potatoes and garlic for about 20 minutes or until fork-tender. Drain well and return to the pot. Add ¼ cup (60 mL) of the cheese and butter; mash potatoes until smooth; set aside.
Meanwhile, in a large nonstick skillet, heat oil over medium heat. Cook pepper, onion, turkey, garlic, and Italian seasoning, stirring for about 8 minutes or until turkey is no longer pink and vegetables are softened. Stir in flour and cook, stirring for 1 minute.
Add milk and broth; bring to a boil. Stir in vegetables; simmer for 3 minutes to thicken. Spread mixture into a 9-inch (2 L) casserole dish. Spoon mashed sweet potato to cover the top to cover evenly. Sprinkle with remaining Parmesan. (Make-ahead: Cover and refrigerate for up to 3 days) Bake in a 400°F (200°C) oven for 20 minutes or until bubbly around the edges.
Substitute 1 cup (250 mL) each of peas and corn for the mixed vegetables if desired.
When making ahead, remove plastic wrap and cover with foil. Reduce oven temperature to 375°F (190°C) and bake for about 30 minutes or until heated through. Uncover and bake for about 15 minutes or until slightly golden on top.
RECIPE TIP
Substitute 1 cup (250 mL) each of peas and corn for the mixed vegetables if desired.
When making ahead, remove plastic wrap and cover with foil. Reduce oven temperature to 375°F (190°C) and bake for about 30 minutes or until heated through. Uncover and bake for about 15 minutes or until slightly golden on top.
Each serving has 500 mg calcium, 38g protein, 2.5 µg vitamin D, 7.5 µg vitamin K, and 100mg magnesium.
For the full nutrient list and other recipes, visit osteoporosis.ca/recipes