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Recipes for Bone Health

How do you keep your bones healthy?

Exercise is one big part of maintaining a strong skeleton…and eating right is the other.

Strong bones require a number of key nutrients, including calcium, magnesium, vitamin D, vitamin K and protein, among others.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. These recipes include ingredients that contain bone-healthy nutrients along with the flavor that will have your family asking for second helpings.

Grilled Salmon with Watercress

Salmon is best known as a source of omega-3 fatty acids, but this tasty fish is packed with protein and minerals needed for bone strength including vitamin D and potassium, another key mineral. What’s more, watercress provides vitamin K along with calcium, magnesium and potassium.

1/2 cup buttermilk

3 tbsp mayonnaise

1 tbsp apple cider vinegar

1 tsp Dijon mustard

1 tsp chopped fresh dill

1 small clove garlic, minced

2–3 shakes of your favorite hot sauce

1 lb coho or Chinook salmon fillet, skin on, pin bones removed, cut into 4 equal portions

Fine sea salt

Freshly ground black pepper

2 bunches watercress

+2 cups rye croutons

1/4 cup purple sauerkraut (or use any favorite sauerkraut)

1. Preheat a grill over high heat. (Make sure the grates are clean and oiled.)

2. In a small bowl, whisk together the buttermilk, mayonnaise, apple cider vinegar, mustard, dill, garlic and hot sauce. Set aside.

3. Season the salmon with salt and pepper and grill (with the lid down), skin side down, for 7–10 minutes, or until the internal temperature reaches 120°F for medium-rare. Transfer to a plate and keep warm.

4. Toss the watercress with half of the dressing. Mound the salad onto plates or a platter and top with the salmon. Garnish with the rye croutons and sauerkraut. Serve with extra dressing on the side.

+Make rye croutons by tossing 1/2” cubes of rye bread with 1 tsp extra-virgin olive oil and a pinch of sea salt; bake in a 350°F oven for 10–15 minutes, or until crisp.

Yields: 4 servings

Turmeric-Sweet Potato Soup

Enjoy this delicious, hearty soup—a pretty yellow color, thanks to the turmeric—any time you're in the mood for a comforting bowl of wellness with a blast of magnesium and potassium from the sweet potatoes (which also supply vitamin A, another nutrient that promote bone health).*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

2 tbsp olive oil

1 yellow onion, chopped

1 sweet potato, skin on, diced into penny-sized pieces

1 red bell pepper, chopped

1 jalapeño (optional,) seeded and minced

2 tsp ground turmeric (use 1 tbsp of curry powder if not available)

1 1/2 tsp dried basil

1 tsp paprika

1/4 tsp ground ginger

1/4 tsp ground cinnamon

1 tbsp soy sauce or Bragg’s Liquid Aminos

1 can (15 oz) no- or low-salt diced tomatoes with juices

5 cups vegetable broth

1 cup small pasta

1 1/2 cups cooked chickpeas or 1 can (15 oz) drained and rinsed

2 cups chopped kale

2 tbsp lemon juice

Salt and pepper

1. In a large soup pot, warm the olive oil over medium heat. Add onion and saute until translucent, about 4 minutes.

2. Add sweet potato, red bell pepper and jalapeño (if using) and cook another 4 minutes.

3. Add turmeric, basil, paprika, ginger, cinnamon and soy sauce, and stir until all ingredients are coated and spices warm up, about 1 minute.

4. Add tomatoes and broth, cover and let simmer until sweet potatoes are almost tender, about 8 minutes.

5. Add pasta, uncover and cook until pasta is tender, about 8 minutes.

6. Fold in the chickpeas, kale and lemon juice and simmer until kale wilts and chickpeas are warm, about 4 more minutes. Add salt and pepper to taste, and serve.

Yields 4–6 servings

California Pear Breakfast Strata

Strata are casseroles made with eggs and bread. This health-forward version features pears along with whole-wheat bread and Greek yogurt, a source of protein and calcium; note that it needs to be refrigerated overnight.

olive oil

6 eggs

1 cup whole milk

1/2 tsp cinnamon

1/2 cup Greek yogurt

4 tbsp apricot jam

2 pears, halved, cored and thinly sliced

1 tbsp maple syrup

8 slices whole-wheat bread

1/3 cup dried cranberries

4 tbsp sliced almonds

1. Lightly coat a medium-sized baking dish with olive oil.

2. Beat together eggs, milk and cinnamon in a large bowl. Stir yogurt and jam together in a smaller bowl. Toss pear slices and maple syrup together in another small bowl.

3. Arrange a layer of bread slices on the bottom of the baking dish. Spoon half of the yogurt/jam mixture and then half of the pears on top, spreading them over the bread. Top with half of the cranberries and half of the almonds. Repeat, ending with almonds on top.

4. Pour the egg mixture over the top, stopping to allow the bread to soak up the liquid. Cover loosely with foil and refrigerate overnight.

5. Preheat oven to 350°. Remove foil from dish and bake uncovered 30–35 minutes, until golden brown (it will be very puffy). Let sit uncovered for several minutes before serving.

Yields: 6 servings

Source: Reprinted with permission of the California Pear Advisory Board

IMPORTANT DISCLAIMER

The information in this blog is provided for educational purposes only and is not a substitute for consultation with a doctor or qualified healthcare professional. Consultation with a doctor or qualified healthcare practitioner is strongly advised, before starting any regimen of supplementation, a change in diet or any exercise routine. Individuals who engage in supplementation to promote health, address conditions or support any structure or function of the body assume all risks. Women who are pregnant, especially, should seek the advice of a medical doctor before taking any dietary supplement and before starting any change in diet or lifestyle. Descriptions of herbs, vitamins, nutrients or any ingredients are not recommendations to take our products or those of any other company. We are not doctors or primary-source science researchers. Instead, we defer to the findings of scientific experts who conduct studies, as well as those who compile and publish scientific literature on the potential health benefits of nutrients, herbs, spices, vitamins or minerals. We cannot guarantee that any individual will experience any of the health benefits associated with the nutrients described. Natural Organics will not be held liable for any injuries, damages, hindrances or negative effects resulting from any reliance on the information presented, nor will Natural Organics be held accountable for any inaccuracy, miscalculation or error in the scientific literature upon which the information provided is based.

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**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.