Fortify Your Frame with Delicious Bone Health Recipes

More than 10 million Americans have osteoporosis, with 44 million more suffering from thinning bones.

And while there are certain risk factors for osteoporosis which you can’t control (including age, gender and genetics), your diet and lifestyle play the biggest role in keeping your bones strong throughout life.

But what kind of diet benefits the bones and helps to prevent osteoprosis?

A Bone-Friendly Diet

A bone-healthy diet is a whole foods, unprocessed diet that is:

  • Low in sugar  – which leeches calcium from the bones and increases the bone-thinning hormone cortisol
  • Rich in bone-boosting minerals  – including calcium, magnesium and potassium
  • Rich in B vitamins – which help to reduce homocysteine – an inflammatory factor associated with thinning bones
  • Low in sodium, caffeine and alcohol which de-mineralize the bones.

The Ingredients for Bone Health Recipes

Here are the specific criteria for Bone Health Recipes at Healing Gourmet:

  • BONE BUILDING MINERALS: Provides a good source of any of the following bone-boosting minerals:
    • Calcium
    • Magnesium
    • Potassium
  • BONE BOOSTING Bs:  Provides a good source of any of the following homocysteine-reducing vitamins:
    • Folate
    • Vitamin B6
    • Vitamin B12
  • LOW SODIUM: Contains less than 140 mg/serving
  • LOW SUGAR: Contains less than 10 grams of sugar/serving

Along with enjoying a low glycemic, low sugar diet that’s rich in bone-boosting vitamins and minerals and moderate in sodium,  it is vital that you engage in regular weight-bearing exercise, optimize your vitamin D levels (ideally obtained from sun exposure) and DON’T SMOKE. Remember – if you choose to consume alcohol and caffeine, it is important to do so in moderation, as these substances are known to contribute to osteoporosis.

 

Slow Cooker Black Bean Soup

4.0 from 1 reviews Slow Cooker Black Bean Soup Recipe   Print Prep time 10 mins Cook time 720 mins Total time 12 hours 10 mins   Serves: 8 Ingredients 1 tsp. organic ground cumin ½ whole jalapeno pepper, diced 1 Tbsp. organic chili powder 1 tsp. organic cayenne pepper 16 oz. organic dry black beans, soaked overnight ½ tsp. organic garlic powder … [Read more...]

Crispy Coconut Almond Chicken (Gluten Free)

Crispy Coconut Almond Chicken (Gluten Free) Recipe   Print Prep time 15 mins Cook time 60 mins Total time 1 hour 15 mins   Serves: 4 Ingredients ½ c. organic unsweetened shredded coconut 0.125 tsp. organic curry powder 1 pinch Celtic sea salt 5 Tbsp. organic virgin coconut oil, melted ½ c. organic almonds, chopped 2 -8oz. breasts pasture-raised … [Read more...]

Green Revive Smoothie

Green Revive Smoothie Recipe   Print Prep time 5 mins Cook time 5 mins Total time 10 mins   Serves: 1 Ingredients 2 c. filtered or spring water ½ whole organic lemon, juiced 1 c. Earthbound Farm Baby Lettuces Earthbound Farms Red Leaf Lettuce ½ medium organic avocado 2 stalks organic celery 1 Tbsp. organic parsley Instructions Add all ingredients … [Read more...]

Slow Cooker Spaghetti Squash

Slow Cooker Spaghetti Squash Recipe   Print Prep time 5 mins Cook time 300 mins Total time 5 hours 5 mins   Serves: 4 Ingredients 1 whole organic spaghetti squash Instructions Wash the squash. Put the squash and ½ cup of water in the slow cooker. Turn the slow cooker on low for 4-5 hours. (NOTE: The squash is cooked when you can easily pierce the skin with a … [Read more...]

Wilted Spinach with Tomatoes

Wilted Spinach with Tomatoes Recipe   Print Prep time 5 mins Cook time 5 mins Total time 10 mins   Serves: 2 Ingredients 4 c. organic baby spinach 2 tsp. organic extra virgin olive oil 1 clove organic garlic, finely chopped 16 organic cherry tomatoes 1 pinch Celtic sea salt Instructions Add oil and heat until shimmering. Add tomatoes and cook, stirring, until … [Read more...]

Tempeh with Spicy Coconut Sauce

Tempeh with Spicy Coconut Sauce Recipe   Print Prep time 25 mins Cook time 25 mins Total time 50 mins   Serves: 4 Ingredients 2 Tbsp. organic virgin coconut oil 8 oz. organic tempeh, sliced ½ tsp. ground coriander 2 c. organic coconut milk 1 large organic onion, sliced 1 whole organic bay leaf 3 whole organic red chili peppers, sliced 1 clove organic garlic, … [Read more...]

Quinoa Tabbouleh

Quinoa Tabbouleh Recipe   Print Prep time 15 mins Cook time 30 mins Total time 45 mins   Serves: 4 Ingredients 4 medium organic spring onions, diced 2 Tbsp. organic extra virgin olive oil 1 c. organic quinoa 3 medium organic tomatoes, diced 2 c. filtered or spring water 1 medium organic cucumber, peeled and diced 1 pinch Celtic sea salt ¼ c. organic lemon … [Read more...]

Raw Chocolate Avocado Mousse

Raw Chocolate Avocado Mousse Recipe   Print Prep time 5 mins Cook time 5 mins Total time 10 mins   Serves: 4 Ingredients 1 medium organic avocado 1 c. Pacific Organic Almond Milk (Plain) 1 whole, pitted organic date, soaked 4 Tbsp. raw organic almond butter 1 ½ oz. Navitas Naturals Organic Raw Cacao Powder Instructions Add all ingredients to a food processor. … [Read more...]

Spinach Stir-Fried With Garlic

Spinach Stir-Fried With Garlic Recipe   Print Prep time 5 mins Cook time 5 mins Total time 10 mins   Serves: 4 Ingredients 16 oz. organic baby spinach 2 cloves organic garlic, finely chopped ¼ c. Imagine Organic Free Range Chicken Broth Instructions Preheat a medium safe nonstick pan over medium heat. Add broth and chopped garlic. Stir with a wooden … [Read more...]

Chopped Veggie Salad

Chopped Veggie Salad Recipe   Print Prep time 10 mins Cook time 10 mins Total time 20 mins   Serves: 4 Ingredients 2 Tbsp. organic extra virgin olive oil 1 pinch Celtic sea salt 2 oz. organic walnuts, chopped 1 medium cucumber, peeled, seeded and chopped 2 medium organic scallions, chopped 2 Tbsp. fresh mint, chopped 8 oz. organic spinach, chopped 1 medium organic … [Read more...]

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