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 100g — comparable to a glass of milk. Plus vitamin D3 for calcium absorption, omega-3 for inflammation regulation, and protein for the collagen matrix of bones. Tahini (sesame) adds another 130 mg of calcium per tablespoon. Spinach and pumpkin seeds provide magnesium and vitamin K — both essential for calcium distribution to 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

Photo suggestion (internal for team) 

Bowl shot with rich green colors, red cherry tomatoes, golden sardines, sesame seed dot effect. Light background, natural afternoon light. Small bowl of dressing next to it.