The best osteoporosis recipes will include lots of leafy greens, tofu, beans and legumes. But most important of all...they must be absolutely delicious.
Of course, calcium is not the only issue when
Dark leafy greens full of vitamin K are needed to push the calcium into our bones and tofu and beans (full of magnesium) help us to develop high bone quality. An
that is filled with fruits and vegetables and low in meat and carbohydrates is best for osteoporosis prevention.
Here are some of my favourite recipes. If you would like to calculate the vitamin and mineral content of each recipe...visit
And if you would like to share your yummy recipes or some great cooking tips...visit our
BEST SNACK EVER
- Bunch of kale
- Olive oil
- Salt, pepper and spices
Wash and dry the kale; remove the thick stems and tear the leaves into small pieces. Drizzle the dry kale with olive oil and sprinkle it with salt and seasonings of choice. Bake for 10-15 minutes at 350 degrees (175 degrees C) until edges are brown but not burnt. Devour! ....and then make some more.
SUPER SOUP-SUPER FAST
This is one of my favorite soups when I am in a hurry.
- 1 package of instant noodles (Thai noodles are my favourite.)
- 1 cup collard, kale or rapini
- 1/2 cup firm tofu
Put the leafy greens into the cold water and add the noodles, tofu and spices after the water begins to boil. You will have a great tasting soup with a complete balance of calcium, magnesium and vitamin K in five minutes!
COLLARD AND BEAN SOUP
- 3-5 T olive oil
- 2 c chopped onions or 1 bunch green onions
- 1 bay leaf
- 4-5 stalks of chopped celery
- 2 medium sized chopped carrots
- 3 c cooked white beans
- 2 ts salt or 3-4 slices salt pork
- 10 c. chicken stock
- 3 T minced garlic
- 1 1/2 lb collard greens(1 bunch of collard green stemmed and torn, remove bitter stem)
- 1 tsp fresh ground pepper
Heat Oil in soup pot; Add onion, bay leaf, celery, carrots, garlic and salt or salt pork. Cook over low heat for about 10 minutes, then add stock or water. Cover, bring to a boil, then lower heat to a simmer for about 20 minutes.
Add beans and as much of the collard greens as you can fit, cover and wait a few minutes for the greens to cook down. Keep adding greens in batches, waiting between additions for them to cook down, which they eventually will.
Add black pepper to taste and serve hot with dark Pumpernickel bread.
COUNTRY LENTIL SOUP
This soup is great for vegetarians and meat eaters alike. And it's all easy on the budget. For small families, be sure to freeze the leftovers for a quick, nutritious meal. Enjoy it with some crusty whole grain bread and fruit for dessert and you've hot a rib-hugging meal. Makes 6-8 servings
- 1 tbsp olive oil
- 1 cup chopped onions
- 3 garlic cloves, chopped
- 1 cup chopped carrots
- 1 cup chopped celery
- 4 cups sodium-reduced vegetable or chicken broth
- 2 cups water
- 1 1/2 cups red lentils,rinsed
- 1 tsp thyme
- 1 can (14 oz/398 ml) diced tomatoes
- 2 tbsp red wine vinegar
- 1 1/2 tbsp brown sugar
- 1 cup soy beverage
- Salt and freshly ground pepper, to taste
- Fresh parsley sprigs, optional
Heat oil in a large saucepan over medium-low heat; add onion, garlic, carrots and celery and sauté until soft, about 8 -10 minutes. Add broth, water, lentils, and thyme to saucepan; bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 minutes. Stir in tomatoes and simmer another 30 minutes. Stir in vinegar and brown sugar and heat another 5 minutes. (Can cook ahead and freeze until this point, if desired.) Add soy beverage and heat through but do not boil. Season to taste with salt and pepper. Ladle soup into bowls and serve, garnished with sprig of fresh parsley, if desired.
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Crack the bones as much as possible to expose the bone matter to the water. Add a little acid to the water (lemon juice, apple cider vinegar) to help in the process of extracting the minerals.
Barley in Soups
Use sprouted barley-which has more nutrients than pearled barley. Add for last 10-15 minutes only.
Add Dulse to your Soup
Cook dulse (seaweed) with your bones or beans to get additional calcium and magnesium.
COLLARD GREENS AND BEANS
Using canned beans also makes this recipe quick and easy. Enjoy!
- 1 medium sized onion, chopped
- 4 cloves garlic, chopped
- 1½ lbs collard greens
- 3 TBS + ½ cup vegetable stock
- 1 15 oz can of diced tomatoes, drained
- 1 15 oz can pinto beans, drained
- 2 TBS lemon juice
- 3 TBS olive oil
- salt and pepper to taste
Remove stems from collards, rinse and chop.Chop onion and garlic & saute in olive oil. Add 1/2 cup vegetable stock, tomatoes, and pinto beans to the onions and garlic mixture and bring to a boil. Add collard greens and simmer for 5 minutes. Season with salt and pepper. Remove from heat and add lemon juice. Serves 4.
Rapini is a favourite in the Mediteranean and well worth exploring. Here is a very basic recipe tha goes well with light meat and with bean dishes.
- 1 bunch rapini
- 1/2 tsp turmeric
- 1 tsp salt
- 2 cloves garlic, crushed and chopped
- 4 tbsp olive oil
Place rapini in a pot and add tumeric and salt. Cover with water and cook until the stalks are crisp tender-about 5 minutes. Drain.
In a medium hot frying pan, heat olive oil and garlic until fragrant. Add drained rapini and saute slightly until the stalks get browned and the rapini flowers are slightly crispy and browned. Add salt and pepper to taste.
This casserole is easy to make and will be a great hit with seafood lovers. It is best served with a green salad that includes dandelion leaves or beet greens. If you serve it in six individual baking dishes, it will provide 331 mg. of calcium and 103 mg. of magnesium.
- 4 tbl. butter
- 2 cups sliced portabello mushrooms
- half medium onion finely chopped
- 1.25 lbs (550g) fresh or frozen large shrimp (peeled and deveined)
- 1.20 lbs (550) fresh or frozen scallops
- 1 cup dry white wine
- .25 tsp dried thyme leaves, crushed
- 3 tbl. all-purpose flour
- 1 cup milk
- 1.5 cups sharp cheddar cheese
- salt and pepper
- 2 cups sourdough or baguette bread (coursely torn)
Cook mushrooms and onion in 1tbl. butter until tender. Add shrimp, scallops, wine and thyme; bring to a boil and simmer for 2 minutes. Drain, reserving 1 cup of broth and set seafood aside.
Melt 2 tbl. butter and blend in flour, gradually stirring in reserved broth and milk. Cook and stir over medium-high heat until mixture boils and thickens. Fold in cooked seafood and add salt and pepper to taste.
Melt remaining 1 tbl. of butter and toss with torn bread and sharp cheddar.
Spoon seafood mixture into 6 baking dishes and sprinkle with cheese and bread mixture. Broil until topping is toasted.
GREEN & YUMMY CASSEROLE
- 1 1/2 pounds greens, washed and trimmed (kale, mustard greens, turnip greens, collard greens, or mixed)
- salt and black pepper
- 1 1/2 cups chicken or vegetable broth, divided
- 1 cup half-and-half
- 4 tablespoons butter
- 1/4 cup flour
- 1/3 cup grated Parmesan cheese
- 1/2 cup ricotta cheese (whole milk or part skim)
- 3 tablespoons dry bread crumbs
- 2 ounces Mozzarella cheese, shredded, about 1/2 cup
Butter a 1 1/2-quart baking dish or casserole; preheat the oven to 375°. Cut out and discard the tough stems; if using kale or collards, cut out thick center ribs. Rinse all the greens and shake off any excess water, chop them into 1/2-inch pieces. In a large skillet, cook the greens over low heat, adding them by handfuls and stirring them down as they wilt. Add 1/2 cup of chicken broth, then cover the skillet; braise for 10 to 15 minutes, or until tender. Pour off any liquid left in the skillet, then season the greens with salt and pepper. Transfer to a bowl and set aside. Heat the remaining 1 cup of broth and half-and-half in a saucepan, just until bubbles form around the edge of the pan. In the large skillet, melt the butter over low heat. Add the flour and cook, stirring, for one minute. Add the hot broth mixture all at once and stir over medium heat until the sauce is smooth and thickened. Whisk in the grated Parmesan and ricotta cheeses. Stir the greens into the cheese sauce and pour the mixture into the prepared baking dish. Sprinkle with the bread crumbs and then sprinkle the grated mozzarella over the top; bake for 20 minutes, or until the sauce is bubbling and the mozzarella is melted and lightly browned. Serve immediately.Serves 6.
In addition to containing highly absorb-able calcium with vitamin K, green juices are rich in chlorophyll, which helps to purify the blood, build red blood cells, detoxify and heal the body, and provide the body with fast energy. As dark leafy greens are often bitter, a blend of 60% fruit and 40% vegetables is recommended.
Juicers don't have to be expensive. Consumer Reports recommends the Hamilton Beach Big Mouth Pro Juicer which costs less than $80.
The juices listed below should be made fresh in your kitchen and consumed immediately. Freshly made juices can lose some of their nutrients by being allowed to sit for long periods of time.
I prefer to use a good blender rather than a juicer because it provides lots of great fiber and is a lot easier to clean. The most recommended brand for blending vegetables into a drinkable state is Vitamix...which is one of the more expensive brands. It is also noisy and a lot of people buy a sound barrier for it because the roar can last 5-10 minutes before the vegetables are drinkable.
- 3 kale leaves
- Small handful parsley
- 4-5 carrots, greens removed
- 1/2 apple, seeded
Thoroughly wash all ingredients. Skin carrots if not organically grown. Cut the ingredients into pieces small enough, if needed, to fit into the juicer.
Process the ingredients by bunching up kale and parsley and pushing it through the juicer with the carrots and apple. Drink immediately.
- 1 or 2 kale leaves
- celery stalks
- A few sprigs of parsley
- 3 or 4 carrots
- 1 apple
- 1-cup milk or fortified soy beverage
- ¾ cup yogurt, any flavour
- 1 cup frozen berries
- 1 banana
Blend together and pour into glasses.
- 4 ripe pears
- 4-5 leaves of kale
- 1/2 bunch of mint
- 4 apples
- 1⁄2 lemon juice
- 4-5 leaves of kale
- 3 Bosc pears
- 1 handful of raspberries
- 4-5 leaves of kale
And for a fruity treat that is not a drink....a serving of prunes (dried-out plums) will provide all the
we need to support bone health. My favorite is stewed prunes which I smother with kefir...a yummy dairy product that is similar to yogurt.
- 1 lb. pitted prunes
- 1/2 c. orange juice
- Touch of cinnamon & sugar
Soak the prunes in the refrigerator for 24 hours and then add the orange juice, cinnamon and sugar. Bring to boil, reduce the heat and let simmer for 20 to 25 minutes.
AND!....I was just listening to Dr. Oz's program on arthritis and he came up with the best solution for arthritis pain. Gin and raisins! So why not treat our osteoporosis and arthritis at the same time???!
Apparently we should soak the raisins in gin until the gin has evaporated. (Fat chance...I am sealing the jar.) And he suggested eating no more than nine a day. Or was that nine every few minutes.... :)
I figure that if we add these gin inebriated raisins to our prunes and cover them with kefir, we will have the perfect osteoporosis cure with the additional boron, calcium and loss of stress.
Dealing with osteoporosis is becoming more fun every minute!
More great recipes can be found at the
Fat Free Vegan Kitchen.
To see the best calcium and vitamin supplements for days when you are too busy to use these osteoporosis recipes...visit Osteoporosis Treatment Guidelines.
Osteoporosis Vitamins Home
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