Bone Healthy Holiday Recipes

Christina Lasich, MD Health Pro November 30, 2012
  • Holidays are about family gatherings, holiday traditions and cooking. Although not all the foods enjoyed during this time of year are healthy, you can find a bone healthy dish from time to time on the table. This time of year Brussels sprouts and spinach are in season. Both of these vegetables are loaded with nutrients that are particularly good for the bones. However, spinach and Brussels sprouts are not always appreciated by finicky eaters. So I wanted to share two of my favorite recipes from one of my favorite cookbooks by Mollie Katzen. Yes, these are vegetable dishes I cannot live without and neither should you.

     

    Creamed Spinach *

    (from Vegetable Dishes I Can’t  Live Without by Mollie Katzen)

     

    1 pound of well rinsed, chopped spinach

    3 TBSP unsalted butter

    ¼ tsp dry mustard

    1/8 tsp nutmeg

    ½ pound of minced mushrooms

    ¾ tsp salt

    1 ½ tsp crushed garlic

    ¼ cup of flour

    2 cups of hot milk

    Pepper to taste

     

    Heat butter in sauté pan over low heat. Add mustard and nutmeg as the butter melts; Add the mushrooms and salt; Sauté until mushrooms are cooked through. Stir in the garlic.

     

    Add the flour while whisking the sautéed mushrooms. Whisk for a minute until mixture thickens. Slowly pour in HOT milk; Keep whisking until mixture is smooth and thick.

     

    Add the spinach all at once. Stir until evenly distributed. Cook for 2 to 3 minutes over low heat, stirring frequently. Remove pan from heat. Salt and pepper to taste. Serve hot or warm. Especially good with turkey, chicken or pheasant. Enjoy.4

     

    *Spinach is a powerful bone booster because it contains some vital nutrients like calcium, magnesium, and phosphorous. Spinach is also uniquely rich in Vitamin K an essential vitamin for bone health that can actually help prevent the osteoclasts from breaking down bones.1,2

     

     

    Braised Brussels Sprouts*

    (from Vegetable Dishes I Can’t  Live Without by Mollie Katzen)

     

    2 TBSP olive oil

    ¼ cup minced onion

    4 cups Brussels Sprouts, halved

    ½ tsp salt

    6 TBSP water

    ¼ cup Dijon Mustard

    2 TBSP real maple syrup (best you can find)

    Pepper

     

    Heat a medium sized skillet over medium heat. Add olive oil and swirl to coat. Add onion and sauté for 5 minutes until onions soften. Add the Brussels sprouts and sauté for another 5 minutes.

     

    Sprinkle with water and cover the pan. Cook over medium heat for 5 to 8 minutes until Brussels Sprouts are fork tender and bright green. (Keep your eye on it and don’t let it burn or overcook)

     

    Mix the mustard and maple syrup together in large bowl. Add the Brussels Spout mixture and stir to combine. Serve hot, warm or room temperature. Pepper to taste.4

     

    *Brussels sprouts are another bone friendly vegetable that you should not live without. These round little morsels contain calcium, magnesium, phosphorus and that all important Vitamin K (the bone vitamin). 3

     

     

     

    1. Information gathered from: http://www.nlm.nih.gov/medlineplus/ency/article/002407.htm
    2. Information gathered from: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43 
    3. Information gathered from: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=10
    4. Vegetable Dishes I Cannot Live Without; Katzen, Molly; 2007; Tante Malka Inc.