How to Get Stronger Bones with Herbal Foods: Horseradish Yogurt Cheese Spread

Yogurt, another excellent calcium source, partners well with fresh or prepared horseradish, the International Herb Association’s Herb of the Year for 2011. If you’re using fresh horseradish, grate it with a fine-mesh grater. You can subdue horseradish’s strong biting taste by sautéing it for less than a minute in a nonstick skillet. 
           
• 6 ounces plain yogurt
• 1⁄4 teaspoon salt (optional)
• 1⁄2 tablespoon prepared horseradish or 1 teaspoon freshly grated
• 1⁄2 teaspoon minced chives (optional)
• 1⁄2 teaspoon dry or fresh dill (optional)

1. To remove excess moisture, strain yogurt (and optional salt) through a fine-mesh strainer overnight in the refrigerator. The yogurt cheese should have a medium-thick consistency.

2. In a small bowl, completely combine horseradish and other optional herbs with yogurt cheese.

3. Keep refrigerated for 2 to 3 days.
 
Serving Suggestions: This spread can accompany meats, fatty fish with vitamin D, such as salmon and tuna, or tempeh.

For a quick lunch or snack: Place canned sardines and salmon on crackers or baguettes. Be sure to get canned sardines and salmon with bones, another easy, delicious way to consume calcium. Top with Horseradish Yogurt Cheese Spread, chopped tomatoes and chives.

A healthy-living writer and photographer, Letitia L. Star has written more than 1,000 published articles, including many features on healthy eating and gardening. 

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