A Recipe for Bone Strength
Updated: Nov 17
Bone strength is vital for the skeleton to carry out the important job of supporting our frame and facilitating all our movements.
To care for our bone strength, through changing seasons and ages, we need to be vigilant and ‘feed’ our bones to keep them healthy. Bone strength is reflected in our hair and nails, posture and flexibility.
As always, the key to strength is starting with what we put in our bodies.
So how can I boost my bone strength and continue to enjoy good posture, lustrous nails and hair?
Green leafy vegetables, such as spinach, have abundant Vitamins A, K and C. Tofu, edamame and soya beans promote bone strength with proteins, iron, magnesium and calcium. Sesame seeds and Tahini have high calcium content too.
Here is a tasty and simple recipe which positively impacts on your bone strength:
Green Pasta Bake (serves 1)
85g penne pasta / green penne pasta 20g unsalted butter 15g plain flour 250ml soya milk 40g Comte/Gruyere/Cheddar cheese 50g sliced greens such as collard, beet, turnip, kale, spinach or spring greens ¼ tsp paprika Pinch of nutmeg ½ tsp Dijon mustard Sea salt flakes and freshly ground black pepper
25g sourdough/country style bread 2 tsp extra virgin olive oil 2 tsp sunflower seeds 2 tsp ground hazelnuts
Cook the penne in salted boiling water according to the packet instructions. Drain and set aside.
Preheat oven to 180C/350F/Gas 4 and lightly butter a small gratin dish.
Melt the butter in a pan until foaming then add the flour. Stir constantly over a medium heat for 1 minute then gradually whisk in the milk.
Gently cook for 5 minutes until starting to thicken, then stir in the cheeses, seasonings, vegetable and pasta. Tip into the dish.
Blitz the bread, oil, sunflower seeds and hazelnuts in a mini food processor until the mixture resembles breadcrumbs. Spread over the pasta and bake for 30 minutes.
We have had great success at Nutripanda with stabilising and even increasing bone density and bone mass through diet. Should you wish to discuss your own health concerns then please get in touch.