Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Strong Bones - Calcium and Mineral-Rich Oatmeal with Almond Milk

December 30, 2011
Irma Jennings

Strong Bones need 20 vitamins and minerals in addition to calcium.

Here's a Strong Bone recipe that will feed and warm the marrow of your bones.


Strong Bone Oatmeal


*1/2 cup Organic steel cut oats + 1/2 cup Whole Oat Groats  (soaked overnight to remove phytic acid which blocks mineral absorption)

TIP: Cook 2 cups once and eat during the week

* 1/8-¼-t cinnamon (or a cinnamon stick)

* 1/8-¼ t cardamon

*1/8- ¼ t nutmeg

* dash of mineral-rich sea salt

* handful of raisins

* handful of goji berries (bone bonus)

Bring ingredients to a boil

~ Reduce the flame to low and cover.

~ Cook for about 20-30 minutes

Top with raspberries, blueberries, chopped apples

And your freshly made almond milk! See video below.

Top with Seed Combo:

Place 2 Tablespoons of: organic black sesame seeds, organic hemp seeds, organic flax seeds (grind the flax seeds) in a jar and mix.  Sprinkle 1 Tablespoon of seed combo over oatmeal.

Click my Almond Milk blog here-> Almond Milk with an easy to follow video by Dani Spies.


Calcium: RDA 800-1200mg
Oatmeal 1 cup = 21 mg
Almonds ¼ cup = 150 mgs
Sesame seeds 1 TBS = 44 mgs
Flax Seeds 1 TBS = 26.78
Total: 242 mg calcium

Magnesium: RDA 280-350 mg
Oatmeal: 1 cup = 117 mg
Almonds: ¼ cup = 95 mg
Sesame: 1 TBS = 18 mg
Walnuts ¼ cup = 36 mg
Total: 266 mg Magnesium

Manganese RDA 2-5 mg
Blueberries : 1/4 cup =  .47 mg (1 cup = 1.86 mg)
Raspberries:  1/4 cup = .31 mg (1 cup= 1.24 mg)
Raisins 3.5 oz = .29-.35 mg
Walnuts: 1 oz = .51 mg
Total: Manganese  1.58 mg

Zinc: RDA 10-15 mg
Oatmeal: 1 cup = 1 mg
Sesame seeds, toasted: 1 oz = 3.2 mg
Total Zinc: 4.2 mg

Boron: (none given) Researchers suggests 3mg as possibly an appropriate minimum. Amount given is a standard serving size. Needed for proper metabolism of calcium, magnesium, vitamin D to name a few.
Apple – red with peel raw = .377
Raisin 2.5 = 1.39 mg
Strawberries 5.2 = .200 mg
Total Boron: 1.987
Sources: Better Bones, Better Body Beyond Estrogen and Calcium by Susan E. Brown, PhD; WHFoods


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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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