7. Skyr Yogurt Panna Cotta with Raspberries, Flax Seed, Peppermint and Cocoa Powder

This dessert is a treat for your taste buds and your bones. Skyr yogurt is a type of Icelandic yogurt that is thick, creamy, and high in protein and calcium. Panna cotta is an Italian dessert that means “cooked cream”. It is made by simmering cream, milk, sugar, and gelatin and then chilling it until set. In this recipe, skyr yogurt replaces some of the cream and milk for a lower-fat and higher-calcium version. Raspberries add more vitamin C and antioxidants, while flax seed adds omega-3 fats and fiber. Peppermint and cocoa powder add a refreshing and decadent touch.

Ingredients:

• 2 cups heavy cream
• 1/4 cup sugar
• 1/4 teaspoon salt
• 2 teaspoons unflavored gelatin
• 2 cups plain skyr yogurt
• 2 cups fresh or frozen raspberries
• 2 tablespoons honey
• 2 tablespoons flax seed, ground
• 2 tablespoons fresh mint leaves, chopped
• 2 teaspoons cocoa powder

Directions:

• • In a small saucepan over medium heat, whisk together the cream, sugar, and salt until the sugar dissolves. Sprinkle the gelatin over the cream mixture and let it sit for 5 minutes. Bring the mixture to a simmer and cook until the gelatin dissolves, stirring occasionally, for about 10 minutes. Remove from heat and whisk in the yogurt until smooth.
  • Pour the mixture evenly into eight 4-ounce ramekins or cups. Cover them with plastic wrap and chill in the refrigerator until firm, at least 4 hours or overnight.

In a small saucepan over medium heat, combine the raspberries and honey and bring to a boil. Reduce the heat and simmer until the raspberries are soft and syrupy, stirring occasionally, for about 15 minutes. Let it cool slightly.

• To serve, run a knife around the edge of each ramekin and invert onto a plate. Spoon some raspberry sauce over each panna cotta. Sprinkle with flax seed, mint leaves, and cocoa powder.

Nutrition facts (per serving):

• Calories: 360
• Protein: 11 g
• Carbohydrate: 28 g
• Fiber: 3 g
• Fat: 25 g

Conclusion

Eating a balanced diet that provides enough calcium, vitamin D, protein, and other nutrients is essential for preventing or managing osteoporosis. In this article, we have shared with you 7 delicious and nutritious recipes for healthy food osteoporosis that you can easily make at home. These recipes are rich in bone-building ingredients, such as dairy products, fish, leafy greens, nuts, seeds, and beans. They are also low in sodium, sugar, and saturated fat, which can harm your bones if consumed in excess.

We hope you enjoy these recipes and find them helpful for your bone health. Remember to also exercise regularly, avoid smoking and excessive alcohol consumption, and consult your doctor about your bone density and fracture risk. By following these tips, you can keep your bones strong and healthy for life!