Nutrition / Recipes / August 18, 2014

Sweet potatoes are a storehouse of vitamins A and C and also boast a significant helping of manganese! The amount of Vitamin A that sweet potatoes have in just 200 grams adds up to 213% of your daily value! Several recent studies have shown the superior ability of sweet potatoes to raise your blood levels of vitamin A. And now that we know how much vitamin A is in each serving, we understand how it can have such an impact on your blood levels. Not only does this dish have many vitamins and minerals that you need, it also has black beans, which provides 15 grams of protein and 15 grams of fibre in a one cup serving! No other food group has a more health supportive mix of proteins plus fibre than legumes. They not only give this dish…

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Nutrition / Recipes / August 8, 2014

One of the best things about a cabbage salad is that it gets better with time! Napa cabbage, red cabbage, carrots and snow peas hold up well even after being tossed with dressing. Most salads will become soggy and wilt, but not this one! That’s why this salad is great to make at the beginning of the week to put in lunches or take with you on trips or picnics. Not only is that salad easy to make and simple to preserve, it is also packed with nutrition. This Chinese cabbage belongs to a large class of leafy/flower head vegetables which includes kale, broccoli and brussels sprouts. For one, napa cabbage is low in calories but high in vitamin K, vitamin C and folates. In fact, in a 100g serving, napa has 38% of your RDI levels of vitamin K,…

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Nutrition / Recipes / August 1, 2014

Paella is a Valencian rice dish that originated on the east coast of Spain. This recipe is a mixed paella that includes seafood and chicken. For all types of paellas olive oil is the basic cooking ingredient. According to the Olive Oil Times, olive oil helps calcium absorption and plays an important role in aiding sufferers and in preventing the onset of Osteoporosis. Saffron is also a traditional ingredient to this dish. Saffron is one of the most highly prized spices in the world. The active components in saffron have many therapeutic uses and boasts digestive properties and anti-oxidants. This spice is a good source of minerals such as calcium, potassium, manganese, iron and magnesium. If you’ve tried saffron before, then you know of its lovely distinct flavor! [1] Yield: 4 – 6 servings Prep Time: 30 mins Cook Time:…

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Nutrition / Recipes / July 25, 2014

This hearty soup combines navy beans, (which boasts magnesium, iron and calcium) tomatoes and artichoke hearts to make a perfect main or side dish. This dish uses tortellini, but you can use any pasta you like and it would go well. Artichokes are one of the top vegetable sources of vitamin K, which plays a role in promoting bone health. They are also rich in antioxidants, calcium, potassium, manganese and phosphorous. Yield: 6 servings Cook Time: 15 mins Total Cook Time: 30 mins Ingredients 1 tsp. cold-press extra virgin olive oil 2 cups organic white onions, diced 1 organic red bell pepper, chopped 3 cloves organic garlic, minced 1 tsp Italian seasoning 2/3 cup water 2 cups raw organic spinach, chopped 1 cup organic navy beans, drained 1 can low-sodium organic chicken broth 1 cup whole organic tomatoes 1 cup…

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Nutrition / Recipes / July 18, 2014

Halibut is a lean fish known for its mild flavor profile. With that in mind, this recipe pairs it with tomatoes and capers, which are more powerful in taste, to create a complimentary dish. Capers are a storehouse of vitamins like vitamin A, vitamin K, niacin and riboflavin. The mighty tomato boasts antioxidant properties such as folic acid, beta-carotene and lutein. This dish is packed full of beneficial nutrients and antioxidants for your overall health and bone health. Yield: 4 servings Prep Time: 10 mins Cook Time: 20 mins Total Cook: 30 mins Ingredients 1 tbsp. cold-pressed extra virgin olive oil 1 organic yellow onion, chopped 2 cloves organic garlic, minced 2 cups diced organic tomatoes 1 tbsp. capers 4 oceanwise halibut fillets Salt and pepper to taste Directions Preheat the oven to 350°F Heat the olive oil in a large skillet…

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Nutrition / Recipes / July 11, 2014

Today, we want to share with you a salmon recipe! The season for salmon runs from ~May to October along the Pacific coast. In this dish, we used fresh (unfrozen) Wild Sockeye Salmon. All the ingredients from this dish are great sources for bone supporting vitamins and minerals. The sun dried tomatoes are as a rich source of lycopene – which studies show is beneficial for bone (osteoblasts). Also the alphalipoic acid in salmon along with the omega threes are anti-inflammatory – and inflammation is a root cause of bone and many other health conditions.  A half fillet of salmon contains 80% of daily recommended protein (40g) which may reduce rate of complications after a hip fracture and general attenuation of femoral bone loss in the elderly. It’s time to enjoy this gourmet salmon dish for yourself! Yield : 4-6 servings Prep Time :…

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Nutrition / Recipes / July 4, 2014

One of the most popular vegetable is…peppers! The main ingredient of this stuffed pepper dish is the bell pepper, which has a crunchy texture and is naturally sweet. Stuffed peppers are a fun and easy meal because you can pretty much put anything you want in them and they will turn out great! Also, bell peppers contains a high amount of Vitamin C; 1 cup of bell peppers have 156% of daily recommended intake. Yield : 4 servings Prep Time : 20 mins Cook Time : 1 hr Total Cook : 1 hr and 20 mins Ingredients 4 different colored organic peppers 1 cup of organic chickpeas 1/4 cup organic yellow onion, chopped 5 white organic mushrooms, sliced 1/2 cup of sliced black olives 1 clove organic garlic, chopped 1 cup organic quinoa Stuffed Peppers 1.5 cups of organic marinara sauce 1 tbsp.…

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Nutrition / Recipes / June 27, 2014

A new twist on the classic pesto, this pea pesto uses frozen peas and fresh mint in place of basil. The peas ‘meaty-up’ the pasta and the mint gives a fresh element to the dish. I like to play around with my herbs sometimes and this one worked out very nicely! Nutrition info: 1 cup of cooked green peas contains 39% of vitamin K, 36% manganese and 26% copper – all important when it comes to building bone health.   Yield: 4 -6 servings Prep Time: 15 mins Cook Time: 15 mins Total Time: 30 mins Ingredients Suitable add ons: sautéed prawns or scallops 1 pkg. organic whole wheat pasta 3 cups organic frozen peas 2 organic garlic cloves, minced 1/2 cup organic mint leaves, chopped 3/4 cup parmesan, grated 1 tbsp. organic lemon zest 1 organic lemon, squeezed for…

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