What are strong bones made of?
Calcium, Vitamin D, Magnesium, Phosphorus, Vitamin C, Vitamin K and Vitamin A!
As I mentioned in my last post, some of the best sources for these essential nutrients include powerhouses like leafy greens, seeds, nuts and fish. For those wanting a more specific idea for healthy bone-building meals, here are some of my favorites!
Bone Building Salad
This recipe contains magnesium-rich beans and chicken, as well as Vitamin K-rich olive oil and herbs.
- Take a mix of fresh raw spinach, kale, arugula and lettuce greens and mix together in a large bowl.
- Toss in some black beans (or other beans of choice) and ½ cup or so of cooked shredded chicken. Add in some blanched broccoli, red onion, sliced mushrooms and sun dried tomatoes. I love cucumber and raw garlic so I will often add some to my salads.
- To add more vitamin C to your salad add some fresh berries and oranges or vitamin C-rich veggies such as peppers and cauliflower.
- Sprinkle with some herbs such as fresh chopped basil and dried oregano.
- Lastly I will add in some toasted pumpkin seeds and sliced avocado. Give it a drizzle of quality olive oil and a pinch of sea salt and fresh ground black pepper. Serve salad with a glass of homemade almond milk.
This meal is rich in bone-building nutrients. Enjoy!
Kale is rated high for Vitamin C, Vitamin A, Calcium, Vitamin K and Calcium, so you really can’t go wrong making it a mainstay of a bone-healthy diet! Add some lightly toasted sesame seeds, blanched broccoli, shredded carrots and slivered almonds to get your Calcium and also feel free to add some Vitamin-D-rich Portabello mushrooms to boost absorption. (Sometimes I will also add leftover roasted sweet potatoes to this dish).
- To make, combine two – three cups of chopped kale to seasonings like garlic and fresh ginger for flavor.
- Saute in olive oil and a drop or two of toasted sesame oil (if desired).
- Add chopped mushrooms, shredded carrots, blanched broccoli and other preferred or mentioned veggies. Top with toasted sesame seeds and slivered almonds.
There are no mistakes when making this dish…pretty much anything goes. Fill it with your favorites and enjoy cooking the food you love.
Wild Salmon with a Side of Sautéed Spinach and Mushrooms
Get tons of Vitamin D, Vitamin C, Calcium, Vitamin K and Magnesium with this tasty fish-based meal! As an added bonus, the quality protein will help you stay full and satisfied until your next meal.
- In a small bowl, combine ¼ Homemade Mayo, or Primal Kitchen Avocado Oil Mayo with fresh chopped herbs of choice to top your cooked salmon. (Set aside and serve on dish with cooked salmon)
- Season your wild salmon fillet with a pinch of fresh ground pepper (and/or fresh lemon if you wish) and a pinch of sea salt.
- Bake in a preheated 350 degree oven for 15-20 minutes depending on the size of your salmon.
- To poach the salmon instead, cover in water and boil, covered in a pan, for about 10 minutes or so.
- Serve with sautéed spinach with mushrooms or a side of sautéed asparagus.
- To make the sautéed spinach and mushrooms. Gently warm some olive oil or avocado oil in a sautee pan. Add some chopped garlic and sautee a handful or two of sliced mushrooms until lightly golden and tender. Toss in 2-4 cups chopped spinach and sautee until wilted. Season with fresh ground black pepper and a pinch of sea salt.
If you don’t have access to salmon fillets, you can order quality wild salmon burgers, here. Also, feel free to try other bone healthy fish sources such as tuna and sardines, etc.
Whole Foods Smoothie
I am a huge fan of whole food smoothies. They are a great way to customize what you need and get some jam-packed nutrition in a pinch.
For a bone-building treat, combine the following ingredients:
- Handful of fresh chopped kale or spinach
- 8-12 oz. unsweetened vanilla almond milk
- ¼ tsp vanilla bean powder
- 1 frozen, ripe, ready-to-eat banana
- 1 cup frozen berries of choice, (I love blueberries or blackberries)
- 1 tbs raw almond butter
- 1 tbs chia seeds
- Blend all ingredients in a high speed blender. If preferred, feel free to add a drizzle of raw honey and/or fresh grated ginger. Enjoy!
by Tricia Cardone,CN™, CHHC, CGP
In college, Tricia Cardone studied biology, nursing and the nutritional sciences. She attained her nutritional certification through American Health Science University in Colorado. Tricia is a (CGP) Certified Gluten Practitioner and she is Tier 1 and Tier 2 Certified by the Gluten Free Society. Tricia is also a graduate of the prestigious Institute for Integrative Nutrition® school, located in NYC, and is a Board Certified Holistic Health Coach. This training has inspired her to pursue her passion of teaching clients about whole food nutrition, healthy cooking, and holistic approaches to healthy living. Tricia is an established natural foods cook/instructor. Tricia currently gives ongoing cooking classes for those with various health concerns by teaching clients cooking alternatives with the omission of gluten, dairy and refined sugars.