1. Arrange the green leaves and spinach in a large bowl.
2. Distribute the cucumber and cherry tomatoes over it.
3. Crumble the sardines (with bones - which are soft and edible) on top.
4. Sprinkle pumpkin seeds and sesame seeds over the salad.
5. Optionally, add the hard-boiled egg.
6. Mix the dressing ingredients in a glass, pour over the salad and toss briefly.

Sardines with bones provide ~350 mg of calcium per 100 g — comparable to a glass of milk. They also contain vitamin D, which contributes to the normal absorption of calcium, as well as omega-3 fatty acids and protein. Tahini (sesame) adds extra calcium. Spinach and pumpkin seeds provide magnesium and vitamin K; both contribute to the maintenance of normal bones.

Tips & variations

• Vegan option: replace sardines with tofu + flaxseed + algal omega supplement; add fortified plant-based milk for calcium
• Variation: replace sardines with mackerel or salmon
• For 50+: add a small glass of calcium-fortified plant-based milk