Calcium is a very important nutrient throughout lifespan, with particular emphasis on the period of adolescence, when bones grow very quickly, but also in adulthood, when calcium absorption is reduced and, as a result, a greater intake is required in order to cover the body’s needs.
How much calcium do we need daily?
The daily requirements of calcium vary by age and sex and are altered during pregnancy or lactation. The recommended daily needs in calcium and the amount of dairy products’ servings required to cover these needs are presented below.
In a bowl, combine flour, salt, egg and water until you get a smooth pastry butter. Add a bit of olive oil so that it doesn’t stick to your hands. In another bowl, grate the cheeses. Mince the spearmint, combine with cheese and add pepper to taste. Divide the pastry so that each piece gives you a 15 cm phyllo about 2-3 mm thickness. Place the filling in half the phyllo and fold so that you get a half moon shape. Use a fork to “lock” the phyllo together and give a nice pattern.
In a pot melt the butter and add the flour. Mix well and add the mustard with the milk. When the bechamel is ready add cheese, salt, pepper, oregano and mix well. We leave in order to chill for ten minutes. In two bowls separate the egg whites and the egg yolks.