Cooking greens like rapini ahead of time help remove some of the bitter flavour that most associate with it. Letting it cook in the sauce helps soften it and create a hearty sauce. Try this method with other greens like kale, collards and dandelion to enjoy more hearty greens.
1 bunch of rapini (about 454 g/1 lb), trimmed
1 tbsp (15 mL) extra virgin olive oil
4 cloves garlic, minced
1/2 tsp (2 mL) hot pepper flakes
1 cup (250 mL) canned diced tomatoes with juices
2 tbsp (30 mL) basil or sundried tomato pesto
2 cans (170 g each) low sodium light flaked tuna in water, drained
1 box (375 g) whole wheat, rice or spelt penne pasta
1/3 cup (75 mL) freshly grated Parmesan cheese
Cook the rapini ahead of time and refrigerate it so you can make this simple recipe even quicker! Simply cook the rapini, drain well and remove excess water. Let cool and store in container in refrigerator for up to 3 days. Try this with your other greens too and start adding more to your dinner meals.
Substitute kale or collard greens for the rapini and cook as above until tender.
Omit tuna and substitute canned salmon with recipe and mash gently with bones before combining.
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.