Doctor's Review: Medicine on the Move

October 25, 2021
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Salmon and Gruyère cheese omelet

Here’s a treat for breakfast that’s rich in calcium and uses salmon, cheese and eggs. Cheese and canned salmon are both excellent sources of calcium. This recipe uses Gruyère, but most soft cheeses can be substituted including feta, mozzarella or blue. Smoked or fresh salmon are often used in omelets; this one calls for canned salmon — the bones give it a calcium boost. Eggs also add calcium. Watercress is included here as well. Though it does not contain calcium, it does rank as the most nutrient-rich vegetable there is, ahead of both spinach and chard, but either of those would make a good substitute.

Increase the calcium with a glass of milk and/or a cup of yogurt. Add a glass of vitamin D-fortified orange juice to support calcium absorption and improve muscle tone and you have a hearty and bone-healthy morning meal.

1/2 c. (125 ml) watercress leaves, chopped
1/4 c. (60 ml) shredded Gruyère cheese
3 oz. (90 g) canned salmon packed with bones
4 eggs
1/4 c. (60 ml) milk
salt and freshly ground black pepper to taste

Combine watercress, cheese and salmon in a bowl. Mix the eggs and milk together in a separate bowl and season to taste with salt and pepper.

Heat the skillet over medium heat-high, add butter or cooking oil and pour in egg mixture. Cook for about a minute loosening the omelet from the sides of the pan with a spatula. Add the vegetable, cheese and salmon mixture to one side of the omelet and fold over the other half. Cover, remove from heat and let sit for a couple of minutes to give the ingredients a chance to heat through. Cut in half and serve. Serves 2.

Omelet calcium countdown

4 eggs: 100
cheese: 60
salmon: 208
milk: 75

Find the calcium content in other foods using this handy online table:

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