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The Honolulu Advertiser

Posted on: Wednesday, June 15, 2005

SEVEN OR LESS
Sesame and feta rich in calcium

By Sarah Fritschner
Louisville (Ky.) Courier-Journal

People of different ethnicities process sodium and calcium differently, and that can affect their health later in life.

For example, Caucasian girls excrete more calcium than black girls, according to Purdue University researcher Connie Weaver. As women, they are more likely to suffer later in life from the bone-wasting disease osteoporosis. Low calcium retention is one factor in osteoporosis.

However, black girls tend to hold on to more sodium, which might help explain their susceptibility to high blood pressure. Blacks are more likely to have high blood pressure than whites, and it strikes them earlier and more severely than whites.

For all ethnicities, however, eating more sodium causes more loss of calcium. In addition, adolescence is the most important time to consume adequate calcium, including low-fat dairy foods, leafy greens (especially collards, kale and bok choy), sesame seeds and almonds, and calcium-fortified beverages such as orange juice.

The following recipe contains 385 milligrams of calcium. With 500 milligrams of sodium per serving, the dish doesn't qualify as very low sodium, it's a good start, especially if you've been eating a lot of salty foods and are trying to transition away from that. Parents trying to help adolescent children eat better should focus not so much on the salt shaker as on processed and fast foods, which is where most of the sodium in our diets comes from.

In addition, making sure kids are active helps build strong bones. When they're older, active lifestyles can reduce their chance of hypertension. Fruits, vegetables and low-fat dairy products help keep bones and blood pressure healthy.

SESAME BROCCOLI WITH FETA

  • 1 head fresh broccoli
  • 2 tablespoons olive oil
  • 2 tablespoons sesame seeds
  • 1/4 teaspoon salt
  • 1/2 teaspoon crushed red pepper flakes
  • 4 ounces feta or blue cheese

Cut broccoli florets into small pieces, about 1 inch. If using the stems, peel them and cut them in small cubes.

In a wide, deep pan such as a skillet or dutch oven, heat the olive oil over medium-high heat. Add the sesame seeds and cook, stirring, until they turn medium brown. Add the broccoli, salt, red pepper flakes and 1 cup water. Bring water to a boil, then cover and cook three minutes. Uncover, and boil rapidly until most of the water has cooked away. Crumble cheese over it and stir.

Serves four as a side dish. Serve with grilled steak and couscous.

For a vegetarian dinner, serve the broccoli over couscous (or rice) and with a side of steamed asparagus with lemon butter.

Serves four.

• Per serving: 220 calories, 15 g fat, 10 g protein, 12 g carbohydrate, 6 g fiber, 500 mg sodium.