Building Strong Bones One Recipe At a Time!

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Having strong bones is essential to health and quality of life in older adults, but adults begin losing bone mass after age 35, with 1 in 5 women and 1 in 20 men having osteoporosis. The good thing is you can start preventing osteoporosis right now! 

While bone density is largely genetic, there are plenty of lifestyle changes you can make now to build strong bones and prevent osteoporosis. 

Some of these include regular weight-bearing or resistance exercise, and avoiding or limiting the use of alcohol and tobacco products. But I would like to highlight one specific lifestyle factor that affects bone density: your diet. 

There are several nutrients involved in building bone, including calcium, vitamin D, magnesium, phosphorus, potassium, and protein. Generally, consuming a diverse and balanced diet should provide adequate amounts of these nutrients to help your body build strong bones. 

Try this delicious Greek Salmon Bowl recipe to build strong and healthy bones that will support you for the rest of your life!



Ingredients:

Salmon

  • 2-4 Salmon fillets

  • 4 Tbsp olive oil

  • 4 Tbsp lemon juice

  • 2 Tsp garlic powder

  • 2 Tsp onion powder

  • 2 Tsp thyme

  • 2 Tsp oregano

  • Salt and pepper to taste

Tzatziki

  • 1 Tub of plain Greek yogurt

  • 1/2 Cup fresh dill

  • 1 Large cucumber, shredded 

  • Juice of 1 lemon

  • 1 Tsp minced garlic

  • Salt and Pepper to taste

Toppings

  • 1 Can chickpeas, drained and rinsed

  • 1 Cup cherry tomatoes, halved

  • 1 Large cucumber, diced

  • 1 Cup kalamata olives, halved

  • 1 Bag of spinach or shredded kale

Instructions

  1. Preheat oven to 375 degrees Fahrenheit.

  2. Combine seasonings in the salmon section of the ingredients list with olive oil, and brush onto the salmon. 

  3. Bake the salmon at 375 degrees Fahrenheit for 15-20 minutes, until soft and flaky. 

  4. While the salmon bakes, make your tzatziki. Start by shredding a cucumber and using a paper towel to soak up the extra liquid. Then, roughly chop your fresh dill. Then combine all of the tzatziki ingredients in a bowl with the plain Greek yogurt and mix well (NOTE*** leftover tzatziki works great as a dip for a healthy snack!)

  5. To assemble, put 1/2 - 1 cup of spinach or kale in your bowl. Then, add 1/4 cup chickpeas, 1/4 cup cherry tomatoes, 1/4 of your cucumber, and 1/4 cup kalamata olives to each bowl. Add one of your salmon fillets on top, and top with 1/4 - 1/2 cup of your homemade tzatziki. Store any leftovers for up to 3 days in the refrigerator. 

  6. Enjoy!

This recipe is packed full of the nutrients you need to build strong bones:

  • Calcium: Greek yogurt, spinach, kale. 

  • Vitamin D: Salmon, Greek yogurt. 

  • Magnesium: Spinach, kale, chickpeas. 

  • Phosphorus: Salmon, Greek yogurt, chickpeas

  • Potassium: Spinach, chickpeas, tomatoes. 

  • Protein: Salmon, Greek yogurt, chickpeas.

Let me know what you think of this recipe, and I hope it helps you to build strong bones to support you through a healthy and happy life!

L.F.

https://www.cdc.gov/radiation-health/data-research/facts-stats/dexa-scan.html#:~:text=Nearly%201%20in%205%20women,serious%20effects%20in%20older%20adults. 

https://pmc.ncbi.nlm.nih.gov/articles/PMC3330619/#:~:text=Some%20nutrients%20are%20essential%20for%20bone%20health%2C,include:%20*%20Zinc%20*%20Manganese%20*%20Copper


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