Hidden health: Five dishes to get more calcium into your diet

From milk and cheese to figs and leafy greens, here are some tasty ways to add calcium-rich foods to your meal plan

Calcium-rich recipes that you won't mind adding to your weekly dishes

Spanakopita: Greek spinach and cheese pie

recipe by:Darina Allen

Spanakopita can also be made in individual snails, but this delicious flaky version comes in a sauté pan. This version is good for a feast. You could halve the recipe if you’re serving smaller numbers.

Servings

15

Preparation Time

 10 mins

Cooking Time

 60 mins

Total Time

 1 hours 10 mins

Course

 Main

Ingredients

• 50g butter

• 900g leeks, sliced and washed really well 

• 6 tbsp extra virgin olive oil

• 500g onions, finely chopped 

• 8 spring onions (both white and green parts), finely sliced 

• 900g fresh spinach, weighed after the stalks have been removed, washed really well 

• flaky sea salt, freshly ground black pepper and nutmeg 

• 6 tbsp chopped flat-leaf parsley 

• 6 tbsp chopped dill 

• 350g feta cheese, crumbled 

• 125g Parmesan, grated 

• 4 organic, free-range eggs, beaten 

• 15g melted butter, for brushing 

• 9 sheets of filo pastry, 30 x 43cm (about one packet) 

• egg wash, made by beating 1 egg with 2–3 tbsp milk 

• Roasting dish 30x23x4cm 

Method

1. Preheat the oven to 180°C/gas mark 4.

2. Melt the butter in the and cook the sliced leeks with 2–3 tablespoons water for 4-5 minutes until tender (older leeks may take slightly longer). Scoop the leeks out of the pan and set aside on a plate while you cook the spinach.

3. Heat the olive oil in the sauté pan, add the finely chopped onion and spring onions, and sweat over a low heat for 3–4 minutes, covered, until soft but not coloured. Increase the heat to medium, add the spinach and toss well to coat it in the oil. Season with salt, freshly ground pepper and nutmeg.

4. Add the chopped parsley and dill, and continue to cook for 4–5 minutes, stirring, until the spinach has wilted. Turn out the spinach mixture into a colander and set aside to drain and cool Combine the crumbled feta and 100g of the grated Parmesan in a medium bowl and beat in the egg. Add the well-drained spinach and the leeks and season to taste.

5. Brushing each sheet of filo with melted butter as you go, layer up the pastry in the base of the sauté pan so that it comes up the sides of the tin, leaving enough pastry hanging over the sides to fold over and encase the filling.

6. Spread the filling evenly over the pastry and bring up the sides of the filo to encase the filling. Sprinkle the surface with the remaining 25g grated Parmesan. Score the top of the pie into a diamond or square pattern and brush all over with the egg wash.

7. Bake in the oven for about 45 minutes until puffed up and golden.

8. Serve, cut into wedges, while still warm and fluffy. 
   Taken from One Pot Feeds All by Darina Allen. Published by Kyle Books.

 

Sophie Ellis-Bextor and Richard Jones’ Mac and Cheese

A family favourite, with a tasty sage and breadcrumb topping.

Servings

8

Preparation Time

 9 mins

Cooking Time

 30 mins

Total Time

 39 mins

Course

 Main

Ingredients

• 150g salted butter

• 5 garlic cloves, finely sliced

• 6tbsp plain flour

• 11⁄2tbsp English mustard powder

• 1tsp smoked paprika

• 6 bay leaves

• 2L semi-skimmed milk

• 600g dried macaroni

• 300g Cheddar cheese, grated

• 100g Parmesan cheese, grated

• 200g panko breadcrumbs

• 15 sage leaves

• 150g ball of mozzarella

• Olive oil, for drizzling

• Salt and black pepper

• ingredients (one per line)

Method

1. Preheat the oven to 200°C (425°F), Gas Mark 7. Put the butter and garlic in a large saucepan and melt over a medium heat, then add the flour and stir until incorporated. Add the mustard powder, paprika and bay leaves, reduce the heat and cook, stirring continuously, for five minutes.

2. 2. Gradually pour in the milk, whisking as you go to avoid lumps. Bring the sauce to the boil, then leave it over a low heat to simmer, making sure you stir it often.

3. Meanwhile, bring a large pan of salted water to a rapid boil over a high heat. Add the pasta and cook for six minutes.

4. Remove the bay leaves from the sauce, then drain the pasta and add it to the sauce. Remove from the heat, give it a good stir and add two-thirds of the grated cheeses. Season well with salt and pepper to taste.

5. Tip the mixture into a 30 × 20cm baking dish, scatter over the breadcrumbs and place the sage leaves on top. Scatter over the remaining grated cheese and tear the mozzarella on top. Drizzle with olive oil.

6. Bake for 30 minutes, or until golden and crispy on top.