Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Bone-Loving Brussels Sprouts Slaw

October 18, 2018
Irma Jennings

Join Irma and Skelly (the skeleton that lives in us all) for fun time in the kitchen.

Brusells Sprouts are a cruciferous vegetable. These veggies were originally named for the way their flowers seemed to form a cross or crucifix shape. But they are also known as “brassica” vegetables. That comes from their botanical name which translates to “cabbage.” Some people just call them the cabbage family of vegetables.

Eating three servings a day of cruciferous veggies is my personal goal.

Here’s a list of the most common ones you’ll find:


  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collard greens
  • Kale
  • Mustard greens
  • Radishes
  • Rutabagas
  • Watercress

Why are cruciferous vegetables so important?

For one thing, cruciferous vegetables are critical for helping your body get rid of harmful toxins.


You see, most toxins are fat-soluble. But in order for your body to get rid of them, it has to first convert them to a water-soluble state. Once they are water-soluble your body can excrete them through the bowel, through the kidneys as urine, or through the skin as sweat.

The sulfur in cruciferous vegetables helps your body gets those toxins out. A sulfur molecule attaches to a toxin and makes it water-soluble. Then it can be flushed out.

Without those sulfur compounds the toxins could be trapped in your body. They would just continue to circulate causing more harm.

But there’s another reason to eat these veggies every day. They build strong bones.

Cruciferous vegetables are full of vitamin C, calcium, vitamin K, and magnesium. You need all of those for keeping your bones healthy.

And cruciferous vegetables are also alkalizing. They help you balance out the more acidic foods in your diet like meats, dairy, and sugar that tend to leach calcium from your bones and make them weak.


1 cup hazelnuts
2 tablespoons hazelnut oil (if no hazelnut oil double the olive oil)
2 tablespoons extra-virgin olive oil
2 tablespoons Organic apple cider vinegar
2 teaspoons Dijon mustard
1 teaspoon maple syrup
1 teaspoon finely grated organic lemon zest
1 tablespoon fresh lemon juice
Freshly ground pepper
1 pound brussels sprouts, finely shredded
Seeds from 1 small pomegranate (3/4 cup)


Step 1 
Preheat the oven to 350°.
In a pie plate, toast the hazelnuts until the skins blister, about 15 minutes.
Transfer the nuts to a clean kitchen towel and let cool, then rub to remove the skins.

Or cook toast them over stove top

Coarsely chop the nuts.

Step 2  

In a bowl, whisk the oils, vinegar, mustard, lemon zest and lemon juice and season with salt and pepper.
Add the shredded brussels sprouts, pomegranate seeds and toss well.
Sprinkle the chopped hazelnuts on top and serve right away.

Click HERE for the printable version of my recipe with the Nutrition Facts.

If you feel called, please share using the links below.

From my bones to yours,


Original Recipe tweaked from Food and Wine

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From my bones to yours,
Irma Jennings, INHC
Your Holistic Bone Coach
[email protected]

30 Essential Foods for Bone Health
30 Essential Foods for Bone Health
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