Melanie Albert
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Super Simple Recipes for Bone Health

Top 3 Interesting EXPERIENCE NUTRITION Super Simple Recipes for Bone Health
By Melanie Albert, Nutrition Expert and Author, Founder & CEO Experience Nutrition

Melanie AlbertWhen we think about nutrients essential to bone health, we think about calcium, magnesium, boron, potassium, copper, manganese, zinc, Vitamin K, C, D, E, folic acid, sulfur rich foods, amino acids and protein.

It’s important to also understand what foods are important for bone health and to create very simple recipes that are good for your bones.

Three of our favorite EXPERIENCE NUTRITION bone health recipes that we teach our clients, including former NFL players and their families are: Canned Salmon Salad, Raw Kale Salad, and Sunshine.

Canned Salmon Salad

Known for its healthy omega-3 fatty acids, salmon is also a great source of the bone-boosting nutrients, calcium and vitamin D, which assist in calcium absorption. The processing of canned salmon softens the bones, making them easy to digest and it’s the bones that provide the calcium. A 3-ounce serving of salmon, along with the bones, provides about 180 mg of calcium.

Ingredients

1 can wild Alaskan Sockeye Salmon

1 green onion

1 stalk celery

1 TBS Grey Poupon mustard

Few fresh basil or cilantro leaves

Sea salt, pepper

 

Simple Steps

Mix all ingredients together

Enjoy in a wrap or with your raw kale salad

Raw Kale Salad

Absolutely one of my very favorite recipes and a client favorite; a raw kale salad is so easy to prepare.  Both adults and kids have fun massaging the kale and creating their tasty salads.  Kale, like most dark leafy greens (collards greens, bok choy) and green vegetables (broccoli, Brussels sprouts, asparagus) is rich in calcium and vitamin K, both important for bone health.

Ingredients

Bunch of raw organic kale

3 TBS organic extra virgin olive oil

2 TBS fresh lemon juice

1-2 garlic cloves

Dash sea salt

Add-ons: Your favorite raw vegetables in any combination: carrots, tomatoes, zucchini

 

Simple Steps

Chop kale into small pieces

Mince garlic cloves

Dressing:  Mix olive oil, lemon juice, garlic and sea salt

Pour dressing over the kale

Massage the kale with your hands for a few minutes

Let the salad sit for about 10 minutes

Add your favorite raw vegetables

Enjoy with your salmon salad or as a side salad

 

Take a look at the beautiful and delicious raw kale salad made by NFL wife, Ericka Lassister, during our Experience Nutrition Session:

Sunshine Recipe

OK, sunshine is not a food; but the body produces vitamin D in response to sunlight. The body needs Vitamin D to absorb calcium.

 

My favorite vitamin D recipe:  Take a walk outside 15-20 minutes a day with sun exposure, without sunscreen.

 

Enjoy these new healthy ways to add some bone supporting foods, like dark leafy greens and salmon and daily sunshine to your healthy lifestyle. For more recipes and nutrition tips, please visit us:  www.EXPNutrition.com  or  www.facebook.com/experience.nutrition.now