Cooking this week: Recipes that will boost your bone strength

Earlier this week we told you the bone-weakening foods to avoid; now we're going to tell you about foods to try that can help boost your bone health!

While you're already aware that you need calcium in order to keep your bones strong, you may not realize some of the foods that boast strong amounts of this mineral. If you're not a big fan of milk or other dairy products but are concerned about your bone density, don't worry! You can get a nice supply of calcium from other sources, such as kale, sardines and soybeans.

Also, keep in mind that calcium isn't the only nutrient needed to keep your bones strong and help prevent osteoporosis. Vitamin D is needed as well to absorb the calcium. Without Vitamin D, the calcium would just go to waste, according to WebMD.

While you can get a good source of Vitamin D from just basking in the sun, you can also find the vitamin in a variety of foods such as fatty fish, cheese and egg yolks.

We've found some creative and healthy recipes that use many of these calcium- and Vitamin D-rich ingredients. Follow this weekly recipe guide to help keep your bones healthy!

Monday: Quinoa lasagna

A healthy take on lasagna that uses quinoa instead of noodles for the layers, this recipe boasts large amounts of calcium from the cheese, quinoa and spinach, and Vitamin D from the egg.

Per serving: 267 calories; 11g fat, 23g carbohydrates, 19g protein, 3g fiber

View the recipe at eatingwell.com here >

Tuesday: Turkey and balsamic onion quesadillas

These healthy quesadillas, made with whole-wheat tortillas and plenty of cheese, will give you 30 percent of your daily calcium intake.

Per serving: 328 calories; 12g fat, 30g carbohydrates,24g protein, 2g fiber

View the recipe on eatingwell.com here >

Wednesday: Greek salad with sardines

The sardines in this salad gives you a great source of calcium. When buying canned sardines, look for the ones with the skin and bones because they contain four times as much calcium as skinless, boneless sardines.

Per serving: 319 calories; 19g fat, 25g carbohydrates, 18g protein, 7g fiber

View the recipe on eatingwell.com here >

Thursday: Garden vegetable crustless quiche

Here's a tasty low-calorie recipe that is chock full of calcium and Vitamin D from the cheese and eggs.

Per serving: 230 calories; 7.7g fat, 18.1g carbohydrates, 23g protein, 1.9g fiber

View the recipe on health.com here >

Friday: Smoked turkey, kale and rice bake

This recipe contains kale, which is another good source of calcium. Ready in just 40 minutes, this tasty dish has just 275 calories per serving! Make it vegetarian by substituting tofu for the turkey.

Per serving: 266 calories; 11g fat, 26g carbohydrates, 18g protein, 4g fiber

View the recipe on eatingwell.com here >