Are you at an age where falling is a concern?
Well, if falling and breaking a hip is something you think
about, then you may want to head to the dairy department
of your grocery store.

The dairy department, why?
According to new research, snacking on cheese, yogurt and milk
may help you stay nimble on your feet as you walk on snow and ice-covered
driveways and sidewalks this Winter.

Eating a few servings of dairy reduces your risk of a fracture by 35% and
a 45% lesser risk of a hip fracture than those who avoid dairy.
Researchers say cheese, milk and yogurt contain calcium and protein,
which strengthens bones and reduces the risk of bone deterioration.

So, now that you know a few things about the benefits of dairy, you may
want a recipe to use some cheddar, mozzarella or feta cheese and thankfully,
there’s a recipe for a cheesy eggplant dish.

The Recipe:
Cheesy Stuffed Eggplant!
Ingredients:
3/4 cup of brown or white rice (cook the rice the day before, refrigerate and
use the next day)
1 cup of Italian cheese blend
1/3 cup of chopped basil and a few leaves not chopped
1 egg
1 large eggplant or 2 small eggplants*
Cut eggplants into 24 (1/3″-thick) rounds
1 1/2 cups of tomato sauce from a jar (24 oz.)
1/3 cup of crumbled feta cheese

* Eggplant- want to know how to choose the best eggplant?
Eggplants that have fewer seeds are the perfect choice for this dish.
And how can you tell between seedless and one with seeds?
Look at the bottom of your eggplant and ones with a small, round
dot will have juicier flesh and fewer seeds. If the eggplant has a blurred
horizontal line, it contains more seeds, which translate to soggier
slices that fall apart more easily.
To make:
Bring out the rice and pour into a big bowl, add the shredded cheese,
chopped basil, egg and 1/4 tsp. of pepper; reserve. Heat grill pan over
medium heat. Coat eggplant slices with cooking spray. In batches,
cook, flipping once until softened, 3 to 4 mins. per side. In 13″ X 9″
baking dish, spread 3/4 cup of sauce. Place 12 eggplant slices in
dish; spoon rice mixture over. Top with remaining eggplant and sauce.
Cover and place in the refrigerator.
The next morning- place the eggplant dish on the counter for an hour
or two, then just turn the oven to 400*F. Bake the dish about 20 mins
with some foil on top. After 20 mins. remove the cover and top the
dish with feta cheese, and if desired, some pine nuts, bake an additional
5 minutes. Top with a few basil leaves to give it more color.
Calories per serving: 260.

That’s it- a cheesy eggplant dish to help you prevent falls and fractures.
And if you or a family member has sworn off dairy, there are always leafy
greens and dried plums (aka prunes).
Leafy greens are loaded with bone-boosting vitamin K.
Vitamin K slashes fracture risk by as much as 75%.
And prunes: They’re rich in boron, potassium and antioxidants called
phenolics, which are shown to increase bone density.
To make your bones unbreakable- eat a few servings of dark greens,
(Swiss chard, Romaine lettuce, spinach or collards), a piece of cheese,
a glass of milk and a few prunes for dessert each day.

Sources:
* Physiotherapist, Margaret Martin, author of Exercise For Better Bones
* Laura Kelly, co-author of The Healthy Bones Nutrition Plan
* American College of Lifestyle Medicine
* A Taste of Home Magazine
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