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3 Recipes Your Doctor Recommends For Bone Health | by Adam Kreitenberg, MD | Oct, 2021

Adam Kreitenberg, MD

Proper nutrition is essential for bone health because bone is a living tissue and the structure changes as a normal part of aging. What you eat matters to your bone health and it is important to get essential bone-boosting nutrients through your diet. Getting these nutrients is easy and can be delicious too. Here are a few recipes that deliver bone-supporting nutrients and happy taste buds in every bite.

Vitamin D helps your body effectively absorb calcium, so combining these two nutrients is important for overall bone support. This delicious recipe is packed with both.

Spinach & Mushroom Quiche

Ingredients

  • 6 large eggs
  • ¼ cup whole milk
  • ¼ cup half-and-half
  • 1 tablespoon Dijon mustard
  • 1 ½ cups shredded cheese
  • 2 tablespoons olive oil
  • 8 ounces fresh mushrooms
  • 1½ cups sliced sweet onion
  • 1 tablespoon sliced garlic
  • 5 ounces baby spinach
  • 1 tablespoon fresh thyme
  • ¼ teaspoon salt
  • ¼ teaspoon pepper

Directions

  1. Preheat the oven to 375 degrees F.
  2. Coat a 9-inch pie pan with cooking spray, and set aside.
  3. Heat oil in a large nonstick skillet over medium-high heat, swirling to coat the pan.
  4. Slice, then add the mushrooms and cook, stirring occasionally, until tender (8 minutes).
  5. Add the onion and garlic, and cook, stirring often until softened (about 5 minutes).
  6. Add the spinach and cook for 1 to 2 more minutes, tossing constantly until wilted. Remove the mixture from the heat.
  7. Whisk the eggs, milk, half-and-half, mustard, thyme, salt, and pepper in a medium bowl.
  8. Fold in the mushroom mixture and cheese. Spoon into the prepared pie pan.
  9. Bake until set and golden brown, about 30 minutes. Garnish with thyme and serve

You can also get the same bone-boosting nutrients, and some warmth, with this mushroom and spinach soup.

Grilled Salmon, Tomatoes, Spinach, & Capers with Steamed Broccoli

Ingredients

  • 4 salmon fillets
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 pound tomatoes, chopped
  • 3 ounces spinach
  • 1 tablespoon capers, rinsed and drained
  • Lemon wedges
  • 3 cups chopped broccoli
  • Salt and pepper to taste

Directions

  1. Heat the oven to broil and lightly coat a large heat-resistant baking dish.
  2. Place salmon, flesh side up, in the dish, lightly season with salt and pepper, and broil without turning until salmon is cooked through, 8 to 10 minutes.
  3. In a large saucepan, heat oil over medium heat.
  4. Add onion and garlic and cook, stirring occasionally, until softened, about 7 minutes.
  5. Stir in tomatoes, spinach, and capers, and cook for 2 minutes longer.
  6. Remove the pan from the heat.
  7. Remove salmon from broiler and transfer to a plate. Spoon tomato mixture over salmon, squeeze lemon wedges over the top, and serve warm, with steamed broccoli.

Bone-Healthy Pecan Pie

Ingredients

  • 1 cup almond flour
  • ½ teaspoon cinnamon
  • ¼ teaspoon baking soda
  • 3 egg whites
  • ½ cup honey
  • 1 cup pecans chopped
  • Blueberries (or your choice of berries)

Directions

  1. Preheat the oven to 325 degrees Fahrenheit and grease a 9-inch pie pan.
  2. Heat a frying pan over medium heat and add in the almond flour and cinnamon.
  3. Cook, stirring often, for about 8–10 minutes until the mixture is toasted.
  4. Set your pan aside to cool.
  5. Next, separate three egg whites into a bowl and beat them until they start to stiffen.
  6. When your egg whites start to stiffen, pour in the honey in three batches, making sure to beat well after each addition.
  7. In another bowl, combine the toasted almond flour mixture, baking soda, and pecans.
  8. Take your egg whites and gently fold them into the dry mixture.
  9. Pour your mixture into the greased pie pan. Place in the oven and bake for 25–30 minutes, until your pie is lightly browned.
  10. Let it cool and serve with your choice of toppings!
  • Calzbone® is a patented, standardized extract of Cissus quadrangularis that supports proper calcium utilization for optimal bone-formation.
  • MenaQ7® is the only clinically-studied form of vitamin K2 available on the market known to supply bone cells with the necessary nutrients to make the protein required for bone formation.
  • Vitamin D3, more bioavailable than vitamin D2, helps promote calcium absorption and skeletal mineralization.
  • Calcium Hydroxyapatite is a whole mineral form of calcium and the substance on which bone cells build bone that works with D3 to enhance bone mineralization.

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