Protecting bone health is something you should continue to consider in adulthood. Taking up weight-bearing activity and making lifestyle changes should be combined with a balanced diet containing calcium-rich foods. One such food is paneer (or cottage cheese), which is made from milk. Nutritionist Ashley Bennet says paneer has many benefits and proper intake can strengthen bone health and prevent osteoporosis.
“Thanks to calcium found in cottage cheese nutrition, this healthy food improves bone health. Cottage cheese can also provide eight percent of an ordinary person’s daily need of calcium,” she says. “In addition, dairy products like cottage cheese can have protective effects against osteoporosis. A recent study found there is a close association between high intake of calcium and bone density improvement.” Now try this tasty recipe from food box service Gousto.co.uk
Paneer and Pineapple Noodles
This dish serves two and is based on a Chinese street food classic. Serving time is 35 minutes.
1 tin of pineapple slices
1 flecked coconut cream sachet (50g)
10g fresh coriander, finely chopped
1 tbsp home blend curry powder
15g fresh root ginger, skin removed and finely grated
1 green pepper, deseeded and cut into bite-sized pieces
250g traditional paneer, cut into cubes
5g toasted sesame seeds
4 soy sauce sachets (32ml)
1 spring onion, finely chopped
2 wholewheat noodle nests
1/2 tsp fiery chilli flakes
1 red onion, peeled and cut into wedges
Butter, flour, salt, vegetable oil
1. Submerge noodles in a pot of boiling water. Bring to a boil and cook for five minutes or until tender. Drain and run under cold water until cool.
2. Heat oil in a pan. Add paneer with a generous pinch of salt and cook for five minutes or until cubes are golden on all sides. Then set aside on a plate.
3. Drain pineapple (keep the juice) and chop into bite-size pieces. Roughly chop coconut cream and dissolve in 250ml of boiled water. Once dissolved, add soy sauce and half of the pineapple juice (this is your coconut stock).
4. Return a pan to a medium-high heat. Add onion wedges and green pepper with a pinch of salt and cook for six minutes or until mixture begins to soften. Add the pineapple and cook for two minutes until slightly charred.
5. Add a knob of butter to another pan and melt. Add ginger, curry powder and chilli flakes and cook for one minute. Add one teaspoon of flour and cook for one minute. Add the coconut stock and whisk to combine. Cook for four minutes or until thickened to the consistency of a loose curry sauce.
6. Add cooled noodles to softened vegetables with the paneer and curry sauce. Cook for two minutes, stirring until the sauce sticks to everything. Serve garnished with chopped coriander, sliced spring onion and toasted sesame seeds
Recipe and image: Gousto.co.uk