This dish gives you the food and nutrients to work towards better bone health.

Some key groups of foods you’ll want to eat to support bone health include leafy greens; sea vegetables; proteins like fish and chicken; nuts and seeds; whole grains; beans; and healthy fats such as olive oil, avocado oil, sesame oil and walnut oil.

Foods to avoid include refined sugar; honey; white flour; white bread; baked flour desserts.

chick pea salad ingredients:
1 cup dried chickpeas, soaked
overnight and drained
4 cups (low or no sodium) vegetable stock
1 four-inch piece kombu (kelp)
1/2 tsp salt
1 red onion, diced
1 small cucumber, seeded and diced
1 cup parsley, minced

dressing:
2 Tbsp lemon juice
2 Tbsp olive oil
1 Tbsp flax seed oil (substitute: olive oil)

directions:
Cook chickpeas with the kombu, vegetable stock and salt for 45 minutes or until soft. (This may take longer depending on your dried beans.) Drain chickpeas. Chop up the kombu.In a large serving bowl, add onion, cucumber, parsley, kombu and chickpeas. Mix with dressing and serve on its own or in a lettuce leaf for a nicer presentation. Serves 4.

 

From the Publisher: To learn about osteoporosis (risk, diagnosis, and treatment when exercise and nutrition are not helping), please take a look at this article.

 

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Emilie Berner is Chef/Coordinator at The Chef Peter X. Kelly Teaching Kitchen at NewYork-Presbyterian Hudson Valley Hospital. Berner brings experience in food, education and wellness to the hospital’s teaching kitchen, located on the hospital’s campus in Cortlandt Manor. She manages the kitchen and teaches cooking classes for the community that focus on various health topics. She can be reached at: teachingkitchen@hvhc.org