This sauce is very creamy and chock full of vegetables and colour. If you don’t have time to cut the vegetables small, simply chop them larger and let them cook a bit longer so they are soft throughout.
1 1/2 cups (375 mL) whole wheat macaroni or fusilli
2 tsp (10 mL) soft non hydrogenated margarine
1 small onion, finely chopped
2 cloves garlic, minced
1 carrot, finely chopped
1/2 cup (125 mL) finely chopped red pepper
1/2 cup (125 mL) grated zucchini
2 tbsp (30 mL)) all purpose flour
2 cups (500 mL) skim milk
1 tsp (5 mL) chopped fresh thyme or 1/2 tsp (2 mL) dried thyme leaves
1 cup (250 mL) shredded light old Cheddar cheese
1 tsp (5 mL) Dijon mustard
Pinch fresh ground pepper
Frozen Vegetable Option: Omit carrot, red pepper and zucchini and substitute 2 cups (500 mL) diced or mixed frozen vegetables in the sauce.
Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, like many nutrients, calcium is absorbed less effectively as we age. Try out our calcium calculator to see if you are getting enough in your daily diet.
* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.
Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.