Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Bone-loving Creamy Collard Yam Soup

June 11, 2021
Irma Jennings

This Creamy and (dreamy) Collard Yam Soup is bone-loving and vegan.

Collards are a member of the cruciferous family

Cruciferous veggies are part of the Brassica genus of plants and are rich in vitamins and minerals as shown in the chart below. They contain a group of substances known as glucosinolates, which are sulfur-containing chemicals that may fight cancer.

I love the rich color, taste, and texture of this soup. This "cook-once-eat-twice" will make a fantastic big pot for several servings.

Collards are low in oxalates

Oxalates are a simple, naturally occurring compound found in many plant foods, particularly vegetables.

From Tom Cowan, MD "While cruciferous veggies grow in all different colors, shapes, and sizes, they share several nutritional benefits. Most cruciferous vegetables are rich in vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies also are a source of vitamins A and C and contain phytonutrients — plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer. Cruciferous vegetables also are rich in fiber and low in calories, a combination that will help you feel full and satisfied without overeating". [I]

"In most people, only a very small amount of the oxalates consumed from food are absorbed into the bloodstream from the gut. However, in people with intestinal dysbiosis (abnormal bacteria in the gut) or inflammation, either of which could lead to “leaky gut syndrome,” the rate of absorption of oxalates might rise from the normal level of 1 to 2 percent to as high as 40 to 50 percent. In this situation, these absorbed oxalates can create a number of problems. The most well-known problem is kidney stones, which arise when an excessive amount of oxalates binds with calcium in the blood.   In addition, excessive oxalate levels in the blood have been linked to painful inflammation, interference with the function of glutathione (sometimes called our master anti-oxidant), lipid peroxidation (linked with atherosclerosis), and painful joint deposits.

Other studies have shown that excessive levels of oxalates in the blood interfere with mitochondrial function and have been linked with such diverse diseases as fibromyalgia, interstitial cystitis, and possibly the autistic spectrum of disorders. Clearly, in those with compromised gut function, painful chronic inflammatory conditions, and possibly other types of inflammation, lessening the oxalate load in the diet may be a helpful intervention.

Lowering the oxalate content hopefully will give the person more time to deal with the core issue, which is to heal the gut.   For those with normal gut function and little inflammation, oxalate consumption in the diet, within reason, seems not to be an issue".

Many of my bone clients are challenged by gut health.

Creamy Collard Yam Soup Recipe:


• 1 entire bulb garlic, minced

• 1 onion, diced

• 1-2 garnet yams, diced **

• 2 big bunches of collard greens, sliced into ribbons

• 1 tsp sea salt

• 2 tsp apple cider vinegar

  • 1/2 cup cashews **

** contains oxalates

Collard Yam Soup - Easy Cooking for your Bones
Collard Yam Soup Ingredients


-   Sauté onions and garlic with sea salt in a splash of water until they sweat and mingle. 

-   Add yams and a little more water to cover. 

-   Bring to a boil, then turn down to simmer until yams are soft (approximately 20 minutes).

-   Put in the collard greens and more water to cover. 

-   Turn off the heat, cover with a lid, and let sit for a few more minutes until greens turn deep green and soften.

-   Blend in small batches in a blender or in the pot with an immersion blender. Or blend in your blender.

-   Add cashews and a tiny splash of cider vinegar. Blend until smooth and adjust the consistency with more water if you like it thinner. 

- Taste and season with salt and pepper to your liking.

Collard Yam Soup - Good for the bones
Collard Yam Soup

Nutrition: Calcium: 259 mg  | Magnesium  90 mg |  Potassium  1204 mg   | MK2 0 |  Protein 7 grams

Click Here for Printable Recipe Version

In a 2011 study by the Economic Research Service at the U.S. Department of Agriculture, collard greens turned out to be cheaper than many of their fellow cruciferous vegetables in terms of average U.S. price per edible cup (chopped and cooked) [II]. In addition, 1 cup (190grams) of cooked chopped collards has 27% calcium.

Chart below from supplies nutrient density of collards at a glance. [II]

Collards Nutrient Profile

Irma Jennings

Would you like more recipes for your bones?

I created the perfect answer. This was my Covid project.

My 7-Day Meal Plan - Easy Cooking for Bone Health Guide <------Click to for more details.

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recipe credit:  Moira Nordholt - Feel Good Guru

Photos: Vicki Sarnoff, CHH

30 Essential Foods for Bone Health

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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