Grill the sardines with a drizzle of oil and a pinch of salt. In a bowl, combine the spinach with the orange segments and almonds. Drizzle with olive oil. Serve the sardines with the salad. This dish combines vitamin D (sardines), calcium (spinach, almonds), and vitamin C (orange), which helps strengthen bone collagen.
Recipe 2: Scrambled eggs with mushrooms and queso fresco
Ingredients:
2 eggs
4 mushrooms, sliced
50 g crumbled cream cheese
Olive oil, salt and parsley
Preparation:
Sauté the mushrooms in a pan with oil until golden brown. Beat the eggs, pour them over the mushrooms, and stir until set. Top with the fresh cheese and sprinkle with parsley. Eggs provide vitamin D in the yolk, as do mushrooms (if exposed to UV light), and fresh cheese adds calcium without excess phosphorus.
