Cooking Up Stronger Bones

Posted by Hilary Young on June 21, 2013

Cooking Up Stronger Bones

From the time that you were a child, you’ve probably been told that it’s good to have strong healthy bones. Osteoporosis is a disease that makes your bones weak and fragile and unfortunately, it affects us as we age. Often times osteoporosis can go undetected until you experience a fracture in your back or hips. Worldwide, there is an osteoporotic fracture every 3 seconds. That is 8.9 million fractures annually! Women over the age of 50 have the greatest risk of developing osteoporosis. Women, in general, are four times more likely than men to be affected by osteoporosis. Osteoporosis can be prevented by avoiding certain foods and introducing others into your diet. Some of the foods to avoid? Sugar, salt, chocolate, caffeine, and sugar. On the flip side, super-foods such as spinach, green tea, oats, parsley, lemons, broccoli, and lettuce can help strengthen your bones. Not sure how to work these new, healthy foods into your diet? Here is a delicious, easy, and healthy recipe we found that people with osteoporosis can enjoy: 

Roasted Veggie Sandwiches on Focaccia with Hummus

Prepared for 1 Person Calories: 293

  Ingredients for the roasted vegetables: 1/4 large red bell pepper, quartered, seeded and cut into strips 1/4 small eggplant, halved, seeded and cut into 3-inch strips 1 teaspoon olive oil 1/4 clove garlic finely minced salt and pepper   Ingredients for the hummus: 1 1/2 ounces canned garbanzo beans (chick peas) 1/2 teaspoon tahini 1/2 teaspoon lemon juice 1/8 teaspoon finely minced garlic 1/2 teaspoon olive oil salt and pepper   For the sandwiches: 1 small loaf focaccia, sliced in half   To Prepare: For the roasted vegetables: Preheat the oven to 400 F. In a small bowl, mix the olive oil, garlic and salt and pepper together. Brush the red pepper and eggplant strips with the oil mixture on a baking sheet and place in a hot oven for approximately 10 to 15 minutes until tender. Remove from the oven and let cool. For the hummus: While the vegetables are roasting, drain and rinse the garbanzo beans. Puree the garbanzo beans in a blender or food processor with the tahini, lemon juice and garlic. With the machine running, add the olive oil slowly, until the hummus becomes thick and creamy. Add salt and pepper to taste.   For the sandwich: Place the bottom and top half of the focaccia on your work surface. Divide the hummus among the sandwiches, spreading it on the top and bottom slices. Top with the roasted vegetables, dividing them evenly among the sandwiches. Place the top halves of the focaccia on top of the vegetables and serve. Slice in half on the diagonal and serve at room temperature.


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