Why milk matters for your bones

Milk has long been celebrated as a primary source of calcium and vitamin D, essential nutrients for maintaining our bone density. Especially for those experiencing menopause, the risk of osteoporosis can increase dramatically. Incorporating milk into your daily diet can play a pivotal role in reducing this risk. It’s a simple way to fortify your bones and ensure they remain strong and healthy.

The nutritional superstars of milk

In addition to its impressive calcium and vitamin D content, milk boasts high-quality protein, which is crucial for muscle maintenance and metabolic functions. Whether you’re looking to build muscle or simply maintain what you’ve got, the protein found in milk is a fantastic choice. Plus, it’s worth noting that milk is also rich in vitamin B12, an important nutrient that supports nerve health and energy production.

Why choose cow's milk over plant-based options?

You may be wondering why cow's milk is often preferred over plant-based alternatives. The answer lies in the refinement process. Cow's milk typically goes through less refinement compared to plant milks, making it a closer representation of its natural state. This less processed form ensures that you get a higher concentration of essential nutrients without unnecessary additives. So, if you’re looking for a reliable source of vitamins and minerals, cow's milk is a smart choice.

Cooking with milk: a delicious chicken recipe

Let’s harness the power of milk in the kitchen! Here’s a simple and nutritious recipe for Creamy Chicken and Vegetable Stew, serving two individuals.

Ingredients

• 200 ml of cow's milk

• 200 g chicken breast, cubed

• 150 g of mixed steamed vegetables (like carrots, broccoli, and bell peppers)

• 1 tablespoon olive oil

• 1 small onion, chopped

• 2 cloves of garlic, minced

• Salt and pepper to taste

Equipment

• Large saucepan

• Wooden spoon

• Measuring jug

• Chopping board

• Knife

Instructions

1. In a large saucepan, heat the olive oil over medium heat.

2. Add the chopped onion and garlic; sauté until fragrant and translucent.

3. Next, add the cubed chicken to the pan. Cook for about 5-7 minutes until browned all over.

4. Pour in the cow's milk and bring to a gentle boil. Reduce the heat to low, and let it simmer for about 10 minutes.

5. Stir in the mixed steamed vegetables, and cook for an additional 5 minutes, allowing the flavors to meld together.

6. Season with salt and pepper to taste before serving hot!

This creamy chicken and vegetable stew is not only delicious but also packed full of essential nutrients your body craves. Enjoy this wholesome dish while reaping the benefits of milk!