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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Nutrition / Recipes / June 20, 2014

The tomato boasts many antioxidant qualities, but is specifically known for its lycopene content. Antioxidants aren’t commonly known for their bone health qualities, but maybe they should be. Recent research has now linked tomato intake to bone health in a study that removed lycopene from postmenopausal women for four weeks. The results showed that the women started to show signs of oxidative stress in their bones and changes in bone tissue. Avoiding canned goods whenever possible, or switching to glass containers: Many brands of canned foods contain BPA – a chemical linked to serious health problems. That’s why it’s smart to steer clear of canned foods, or switch over to brands that use glass containers instead. Yield : 2~3 servings Prep Time : 20 mins Cook Time : 1 hr and 10 mins Total Time : 1 hr and 30…

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Nutrition / Recipes / June 13, 2014

This is the perfect wake-me-up smoothie for the mornings! If you’re getting tired of the green smoothies and want to mix it up once in a while, this is a great vegan option. With a little caffeine boost from your choice of organic, fair-trade coffee and the creamy texture that the soaked cashews bring, this smoothie is sure to please. The potassium from the banana and magnesium from the cashews makes this an incredible bone-building breakfast option for those on the go! Yield : 1 ~2 servings Prep Time : 5 mins (+ soak cashews overnight) Cook Time : 1 min Total Time : 6 mins Ingredients: 1/4 cup organic unsalted cashews (soaked overnight) 1 organic banana, peeled and chopped (frozen optional) 1 tbsp. organic cacao nibs 1/2 cup of ice 1/4 cup cooled organic, fair-trade coffee 1/2 cup unsweetened…

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Nutrition / Recipes / May 30, 2014

These light and delicious Vietnamese rolls are a great all-year round appetizer, especially in the summer! The combination of fresh vegetables and herbs as well as your choice of a protein, make these rolls simple and refreshing. The peanut dipping sauce in this recipe not only tastes good, but boasts fresh ginger, which has anti-inflammatory properties. Did you know: 1/4 cup of peanuts contains 35% of your Daily Value of manganese, which aids in calcium absorption. Yield: 8 rolls Cook Time: 25 minutes Calories Per Serving: Roll – 180 kcal, Peanut Sauce 1/4 cup – 78 kcal Ingredients:   1 cup cooked vermicelli 6-8 rice paper sheets 1 organic carrot 1 organic avocado 1/3 organic cucumber 1 cup organic basil 5-8 organic kale leaves 1/2 organic red pepper, sliced * Can add cooked wild shrimp or organic grass-fed chicken Peanut…

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Nutrition / Recipes / May 23, 2014

Eggplants are prized for their vivid color, which can be purple, white or green as well their unique taste and texture. Eggplants also contain phytonutrients that improve blood circulation and nourish the brain. While this isn’t an ‘everyday’ vegetable for most people, the benefits of eggplant make it a great option from time to time. (1) Testing for ripeness: gently press the skin with your finger, if it springs back the eggplant is ripe! Yield : 3 ~ 5 servings Prep Time : 20 minutes Cook Time : 40 minutes Total Time : 1 hour Nutrition : 561 mg of Calcium, 83 mg of Magnesium Ingredients: 1 lb boneless skinless chicken breasts (thin sliced) 1 medium eggplant (approximately 1 pound) 1/3 cup Italian breadcrumbs 3/4 lb mozzarella cheese, sliced thin 1 (26 ounce) jar marinara sauce approximately 3 cups 1/4…

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Nutrition / Recipes / May 16, 2014

You don’t have to be a vegetarian to love these appetizers! These gluten-free quinoa bites are a great nutritious appetizer that can be made for a large gathering with friends, or a more quaint dinner with your loved one. The main ingredient, quinoa, was unfamiliar to many but the interest in quinoa has increased dramatically in recent years. Quinoa is a great source of the omega-3 fatty acids (which most commonly found in plants), vitamin E, protein, magnesium and phosphorous. [1] Most grains are considered to be inadequate protein sources – but not quinoa! Quinoa is a complete protein source that boasts many phytonutrients too! Start cooking these tasty gluten-free quinoa bites today and let me know what you think!   Yield: 24 mini muffins Cook Time: 40 minutes Calories Per Serving: 48 Ingredients 1 cup uncooked quinoa 2 large…

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