Salmon, Spinach and Cheese Salade

Why?

This salade is great for your bone health. The vitamin D helps in the absorption of calcium from the intestine and promotes calcium deposition in bones, aiding in bone health. Without sufficient vitamin D, calcium absorption can be compromised. That is why this vitamine mineral combo is a great one to have.

• Vitamin D from the Salmon
• Calcium from the Spinach and Cheese

Ingredients

• Grilled or baked salmon: Salmon is an excellent source of vitamin D and also contains some calcium.
• Fresh spinach leaves: Spinach is a good source of calcium and contains a moderate amount of vitamin D.
• Cheese: Choose cheese varieties like cheddar, Swiss, or Parmesan, which are good sources of calcium.
• Optional toppings: You can add sliced almonds or sesame seeds for extra crunch and nutritional value.

Instructions

1. Start by grilling or baking the salmon until it’s cooked through.
2. While the salmon is cooking, wash the spinach leaves thoroughly.
3. Once the salmon is done, assemble the salad by placing a bed of spinach leaves on a plate or in a bowl.
4. Flake the cooked salmon and place it on top of the spinach.
5. Sprinkle grated or sliced cheese over the salad.
6. Optionally, add sliced almonds or sesame seeds for additional texture and flavor.
7. Serve the salad with your favorite dressing on the side or drizzled lightly over the top.

Conclusion

This dish provides a combination of vitamin D from the salmon and calcium from the spinach and cheese, making it a nutritious and delicious option for boosting your intake of these essential nutrients. Additionally, incorporating other vitamin D and calcium-rich foods into your diet, such as fortified dairy products, fortified plant-based milk alternatives, and fortified orange juice, can further enhance your overall nutrient intake.