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Bone Healthy Recipes

Vegetable Lentil Soup

Adapted from Clover Food Lab

  • Vegetable lentil soupServings: 4
  • Preparation time: 30 minutes
  • Per serving: 147 calories, 7g protein, 173mg calcium, 67mg magnesium

Ingredients


  • 1 tablespoon olive oil
  • 1 small chopped onion
  • ½ cup carrots, diced
  • ½ cup celery, diced
  • 1 clove garlic, chopped
  • ½ can (15 ounces) whole peeled crushed tomatoes
  • 1 can brown lentils, drained
  • 1 cay leaf
  • 4 cups low sodium vegetable broth
  • Salt and pepper, to taste
  • ¼ cup chopped mixed fresh thyme, rosemary, and parsley
  • 1 cunch (½ pound) fresh kale, stemmed and chopped
  • 1 tablespoon cider vinegar

Directions


  1. In a large soup pot / stock pot, heat the olive oil. Add the onion, carrot, and celery and cook for 5 minutes. Add the garlic and continue cooking, stirring occasionally, for 5 minutes.
  2. Stir in the tomatoes and cook for another 2 minutes. Add the lentils, bay leaf, stock, salt, and pepper.
  3. Bring the content to a boil, and simmer for 10 minutes, stirring occasionally. Add more water during cooking if the soup seems to be too thick.
  4. Add the herbs, kale, and vinegar. Stir well. Bring to a boil again, lower the heat, and re-cover the pan. Continue cooking for another 15 minutes or until the kale is tender. Remove bay leaf and serve.

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Strawberry-Orange Tofu Smoothie

Smoothie
  • Servings: 2
  • Preparation time: 5 minutes
  • Per serving: 154 calories, 6.3g protein, 280mg calcium, 23mg magnesium

Ingredients


  • 1 cup calcium fortified orange juice
  • ½ cup silken tofu
  • 16 ounces frozen strawberries
  • Ice (about 1 cup crushed)
  • Stevia / Splenda to taste

Directions


  1. Blend all ingredients in a blender.
  2. Enjoy!

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Brown Rice Pudding

Brown rice pudding
  • Servings: 2
  • Preparation time: 40-50 minutes
  • Per serving: 250 calories, 10.6g protein, 335mg calcium, 57mg magnesium

Ingredients


  • ¼ cup brown rice (washed and drained)
  • 2 cups calcium fortified soy milk
  • 10 almonds (blanched silvered)
  • ¼ cup dried cranberries and raisins

Directions


  1. Wash and soak rice in lukewarm water for about 1 hour.
  2. Take a pot and put 4 cups of water and bring it to boil.
  3. When the water starts boiling, add the soaked rice and cook on a medium heat for 15-20 minutes or until rice is fully cooked.
  4. Add soy milk to the cooked rice and keep stirring so that milk doesn't get stuck at the bottom of the pan.
  5. Cook the mixture for another 10 minutes and then add the blanched almond, cranberries and raisins. Add some water if the dessert seems to be too thick.
  6. Remove from heat and serve either warm or chilled.

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Pumpkin Cheesecake Shake

Adapted from the New England Dairy & Food Council

  • Pumpkin Cheesecake ShakeServings: 6
  • Preperation time: 10 minutes
  • Per serving: 150 calories, 6g protein, 20% daily value calcium

Ingredients


  • 1 can (14 ounces) pumpkin, chilled
  • 3 ounces reduced-fat cream cheese
  • 1 container (6 ounces) fat-free plain yogurt
  • 2 cups skim milk
  • ¼ cup brown sugar
  • ½ teaspoon vanilla extract
  • ½ teaspoon cinnamon
  • 6 teaspoon graham cracker crumbs

Instructions


  1. Place pumpkin, cream cheese, and yogurt in a blender.
  2. Add milk, brown sugar, vanilla and cinnamon.
  3. Blend until smooth.
  4. Pour into glasses and sprinkle with a teaspoon of graham cracker crumbs, if desired.

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Creamy Salsa Dip

Adapted from the New England Dairy & Food Council

  • Servings: 3

Ingredients


  • 1 cup plain, non-fat yogurt
  • ½ cup salsa
  • 1 ½ tablespoon fresh cilantro

Instructions


  1. Scoop yogurt into bowl.
  2. Add salsa and cilantro.
  3. Mix well.
  4. Serve with fresh vegetables, whole grain crackers, or baked tortilla chips.

Above content provided by Beth Israel Deaconess Medical Center.  For advice about your medical care, consult your doctor.

Posted March 2011

Contact Information

Carl J. Shapiro Department of Orthopaedics
Beth Israel Deaconess Medical Center
330 Brookline Avenue
Boston, MA 02215
617-667-3940

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