Email Icon
irma@food4healthybones.com
Account Login Icon
Bones Tribe Member’s Login

Protected: Chocolate Chocho Bone Loving Smoothie

Written by
Irma Jennings, INHC
Uploaded
October 28

https://food4healthybones.com

Chocolate Chocho Bone Loving Smoothie

Two words describe this smoothie. So Good! Not only is it so good, but it is creamy, delicious and incredibly satisfying. Add to that all the benefits of a few bone loving ingredients and you have the perfect breakfast, lunch or snack.
I used my favorite protein powder, Mikuna Chocho. Mikuna Protein Powder is made from Chocho, which has been cultivated by indigenous farmers for centuries along the Inca trail in the Andes. Chocho is an ancient crop with superior benefits. A complete plant protein, Chocho is naturally packed with calcium, vitamin E, magnesium, plant fiber, 9/9 essential amino acids, and more protein than any other plant source on the planet. It is also lectin free. Lectins are commonly found in grains, nightshades, and legumes, lectins are proteins known to cause bloating and digestive problems.  https://mikunafoods.com/
I also used my favorite cacao, Botanica Origins Premium Organic Cacao Powder, 24 oz Value Pack | Low Cadmium | Raw | Unsweetened | Gluten-Free | Vegan, Keto and Paleo Friendly. I was so excited to find a cacao that was low in Cadmium and tastes wonderful. https://amzn.to/3pfmMpF.
No ratings yet
Print Recipe Pin Recipe
Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
Prep Time 10 minutes
Total Time 10 minutes
Course Breakfast, Lunch, smoothie, Snack
Cuisine American
Servings 2
Calories 278 kcal

Equipment

  • 1 blender high speed

Ingredients
  

  • 1/2 cup prunes chopped-organic
  • 1/2 cup cherries frozen-organic
  • 1 cup oat milk Pacific Organic Oat Milk
  • 2 tbsp protein powder Mikuna Chocho
  • 2 tbsp cacao Botanica Origins Premium Organic Cacao Powder
  • 1 cup water
  • 6 ice cubes

Instructions
 

  • chop prunes
  • add all ingredients to the high speed blender
  • blend until smooth and creamy

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 278kcalCarbohydrates: 46gProtein: 16gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 0.04gMonounsaturated Fat: 0.04gSodium: 64mgPotassium: 483mgFiber: 10gSugar: 14gVitamin A: 608IUVitamin C: 3mgVitamin D: 49µgVitamin K: 27µgCalcium: 242mgIron: 1mgMagnesium: 117mgPhosphorus: 180mgSelenium: 3.1µgZinc: 0.2mg
Keyword chocho, chocloate, Prunes, smoothie
Tried this recipe?Let us know how it was!

https://food4healthybones.com

Prune Purée

Prune purée is a multi-talented baking substitute. Use it to replace sugar, eggs, or fat. Use it in baking sweets and well as savory with chicken or turkey.
The antioxidants and anti-inflammatory properties of prunes may help prevent bone loss and aid in maintaining healthy bone density and formation, according to clinical studies.
 “Animal and cell studies suggest that dried plums and/or their extracts enhance bone formation and inhibit bone resorption through their actions on cell signaling pathways that influence osteoblast and osteoclast differentiation.” 
https://pubmed.ncbi.nlm.nih.gov/28422064/
No ratings yet
Print Recipe Pin Recipe
Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Course Appetizer, Dessert, Lunch
Cuisine American, French
Servings 8
Calories 68 kcal

Equipment

  • 1 blender

Ingredients
  

  • 8 oz prunes organic
  • 1/2 cup hot water

Instructions
 

  • Combine the prunes and water in a blender. Pulse to combine, then blend until smooth, pourable consistency forms, scraping the sides if necessary. 
  • Pulse to combine, then blend until smooth, scraping the sides if necessary. 
  • Store the purée in an airtight container in the fridge for up to 4 weeks.

Notes

Swap for sugar: Use prune purée to replace anywhere from one-third to half of the sugar in a recipe.
Swap out eggs: To replace 1 large egg, use ¼ cup prune purée. 
Lose the fat: To cut down on fat, replace up to half of the butter or oil with an equal amount of prune purée.
Savory: Try it on a chicken or turkey sandwiches in place of mustard or mayo.
 
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 68kcalCarbohydrates: 18gProtein: 1gFat: 0.1gSaturated Fat: 0.03gPolyunsaturated Fat: 0.02gMonounsaturated Fat: 0.01gSodium: 1mgPotassium: 208mgFiber: 2gSugar: 11gVitamin A: 221IUVitamin C: 0.2mgVitamin K: 17µgCalcium: 12mgIron: 0.3mgMagnesium: 12mgPhosphorus: 20mgSelenium: 0.1µgZinc: 0.1mg
Keyword Prunes, purée
Tried this recipe?Let us know how it was!

https://food4healthybones.com

Savory Smoothie with High Protein and Calcium

Fruit smoothies are delicious and easy to make. But if you are not consuming extra sugars in your diet, I recommend trying an alkaline-forming savory smoothie. The complex carbohydrates are absorbed and metabolized more slowly than the sugars in fruits. With the addition of protein powder and almond butter, your smoothie becomes high in both protein and calcium and a multitude of other nutrients. Add your favorite spices to kick it up a notch and you won't miss the sweetness of the fruit.
Here is the protein powder I use: Mikuna Protein Powder is made from Chocho, which has been cultivated by indigenous farmers for centuries along the Inca trail in the Andes. Chocho is an ancient crop with superior benefits. A complete plant protein, Chocho is naturally packed with calcium, vitamin E, magnesium, plant fiber, 9/9 essential amino acids, and more protein than any other plant source on the planet. It is also lectin free. Lectins are commonly found in grains, nightshades, and legumes, lectins are proteins known to cause bloating and digestive problems. Please use my Amazon Affiliate Link:  https://amzn.to/3gyZLNR
No ratings yet
Print Recipe Pin Recipe
Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Course Breakfast, Lunch, smoothie, Snack
Cuisine American
Servings 1
Calories 246 kcal

Equipment

  • 1 blender preferably high speed
  • 1 knife
  • 1 cutting board

Ingredients
  

  • 1 cup kale chopped
  • 1/4 cup parsley fresh
  • 1/2 cup zucchini cubed
  • 2 Tbsp almond butter
  • 2 Tbsp protein powder Mikuna- chocho
  • 1 TBSP lemon juice
  • 6 leaves mint
  • 1 tsp ginger fresh, chopped
  • 1 cup ice water add a couple ice cubes and a little less water to make it colder
  • 1-4 drops monk fruit optional for sweetness

Instructions
 

  • Place all ingredients into a high speed blender and process until creamy and smooth.

Notes

Since you are not adding any frozen fruit to this recipe I suggest chilling your blender and adding a couple ice cubes to the smoothie to get it nice and cold. 
Always remember you can change what you add to your smoothies to satisfy your specific taste buds. It can be fun to experiment and make this "your" special smoothie.
I added Monk Fruit as an optional sweetener because it has zero calories as does not produce a glycemic response. 
 *Monk fruit is an excellent source of triterpinoids, a group of mogrosides responsible for higher sweetness and pharmacological properties of fruit. Mogroside extract of monk fruit gives higher (>300 times) sweetness as compared to sucrose with low or no caloric value. Several foods sweetened with mogrosides or monk fruit extract have shown significant reduction in glycemic index and 196 Pantnagar Journal of Research [Vol. 17(3), September-December, 2019] diabetes. The non-nutritive natural sweetener compositions developed using monk fruit have also shown similar taste and other sensory attributes as sucrose. As such, monk fruit as sweetener shows a wide scope for its use as a table top sweetener as well as in different foods, confectionary beverages and pharmaceutical industries.
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 246kcalCarbohydrates: 15gProtein: 22gFat: 19gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gSodium: 60mgPotassium: 1038mgFiber: 8gSugar: 4gVitamin A: 6867IUVitamin C: 84mgVitamin K: 301µgCalcium: 315mgIron: 3mgMagnesium: 137mgPhosphorus: 255mgSelenium: 2µgZinc: 2mg
Keyword avocado, calcium, kale, protein, smoothie, vegetable
Tried this recipe?Let us know how it was!

https://food4healthybones.com

High Calcium, High Protein, K1 & K2 Smoothie

When you think of great ways to get calcium, you might think of milk or cheese. But have you ever thought of creating a great calcium rich, high protein smoothie filled with K1 and K2? This recipe is great news, because who doesn’t like smoothies? So if you’re looking for a fun, tasty way to get more of these nutrients into your diet check out this smoothie.
No ratings yet
Print Recipe Pin Recipe
Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
Prep Time 10 minutes
Cook Time 0 minutes
Total Time 7 minutes
Course Breakfast, Lunch, smoothie, Snack
Cuisine American
Servings 1
Calories 348 kcal

Equipment

  • 1 blender high speed preferred

Ingredients
  

  • 1/2 cup kale
  • 1/3 cup Kefir
  • 1/3 cup protein powder Mikuna chocho protein powder
  • 1/3 cup water
  • 1/4 cup banana frozen
  • 1/4 cup pineapple frozen
  • 1 leaf mint leaves
  • 1 leaf basil leaves
  • 1/2 tsp lime juice
  • 1/2 tsp avocado

Instructions
 

  • Add all of the ingredients to a blender.
  • Blend until smooth.

Notes

I chose these ingredients because they provided the high calcium, high protein and K1 and K2.  The K2 comes from the Kefir and so important for your bone health. I also kept the oxalate levels low.
 
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 348kcalCarbohydrates: 27gProtein: 26gFat: 14gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 10mgSodium: 426mgPotassium: 328mgFiber: 3gSugar: 18gVitamin A: 3579IUVitamin C: 40mgVitamin D: 32µgVitamin K: 132µgCalcium: 224mgIron: 8mgMagnesium: 37mgPhosphorus: 37mgSelenium: 1µgZinc: 0.4mg
Keyword Banana, kale, kefir, lime, mint, protein, smoothie
Tried this recipe?Let us know how it was!

https://food4healthybones.com

White Beans with Prune Puree

Here is a great vegetarian/vegan recipe using a superfood. What food is available year-round and is an outstanding source of fiber, iron, and protein? The answer is beans. Add that to the incredible benefits of prunes and you have a real winner of a dish.
** See recipe for Prune Puree in Notes Section
No ratings yet
Print Recipe Pin Recipe
Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Dinner, Lunch, Main Course
Cuisine American
Servings 4
Calories 382 kcal

Equipment

  • 1 Skillet

Ingredients
  

  • 30 oz cannellini beans 2 cans - Eden organic and BPS free
  • 3 tbsp olive oil
  • 1 tsp oregano dried
  • dash salt to taste
  • dash black pepper to taste
  • 1/2 cup prunes prune puree
  • 4 cloves garlic chopped
  • 1 cup red wine
  • 1/2 cup green olives Castelvetrano olives pit removed and halved
  • 1/4 cup capers

Instructions
 

  • In a large, deep skillet, heat 1 tablespoons olive oil over medium heat. Add the chopped garlic and sauté until soft and fragrant. As soon as the edges of the garlic start to color, add the red wine and simmer until the wine is reduced by half, 5 to 10minutes.
  • Transfer the cooked beans to the reduced wine in the skillet, then add about the saved bean liquid and add water to make 1 cup.  (You want just enough to mostly cover the beans).
  • Add the olives, prune puree and another  2 tbsp olive oil, and simmer over medium, stirring occasionally, until the flavors meld and the liquid thickens slightly to form a sauce, 10 to 15 minutes. Season to taste with salt and pepper and add the capers.

Notes

These nutrition facts are for 1 serving of your recipe.
Total servings for this recipe: 4

 

Prune Purée

Prune purée is a multi-talented baking substitute. Use it to replace sugar, eggs, or fat. Use it in baking sweets and well as savory with chicken or turkey.
The antioxidants and anti-inflammatory properties of prunes may help prevent bone loss and aid in maintaining healthy bone density and formation, according to clinical studies.
 “Animal and cell studies suggest that dried plums and/or their extracts enhance bone formation and inhibit bone resorption through their actions on cell signaling pathways that influence osteoblast and osteoclast differentiation.” 
https://pubmed.ncbi.nlm.nih.gov/28422064
 

  • EQUIPMENT

    • 1 blender

    INGREDIENTS

    •    8 oz prunes
    •    1/2 cup hot water

    INSTRUCTIONS

    • Combine the prunes and water in a blender. Pulse to combine, then blend until smooth, pourable consistency forms, scraping the sides if necessary. 
    • Pulse to combine, then blend until smooth, scraping the sides if necessary. 
    • Store the purée in an airtight container in the fridge for up to 4 weeks.

    NOTES

    Swap for sugar: Use prune purée to replace anywhere from one-third to half of the sugar in a recipe.
    Swap out eggs: To replace 1 large egg, use ¼ cup prune purée. 
    Lose the fat: To cut down on fat, replace up to half of the butter or oil with an equal amount of prune purée.
    Savory: Try it on a chicken or turkey sandwiches in place of mustard or mayo.
     The nutritional information is automatically calculated and can vary based on ingredients and products used.

    NUTRITION

    Calories: 68kcal Carbohydrates: 18g Protein: 1g Fat: 0.1g  Sodium: 1mg Potassium: 208mg Fiber: 2g Sugar: 11g Vitamin A: 221IU Vitamin C: 0.2mg Vitamin K: 17µg Calcium: 12mg Iron: 0.3mg Magnesium: 12mg Phosphorus: 20mg Selenium: 0.1µg Zinc: 0.1mg
     
 
 
 
 

Nutrition

Calories: 382kcalCarbohydrates: 50gProtein: 13gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gSodium: 1027mgPotassium: 265mgFiber: 13gSugar: 9gVitamin A: 261IUVitamin C: 2mgVitamin K: 26µgCalcium: 168mgIron: 6mgMagnesium: 24mgPhosphorus: 36mgSelenium: 1µgZinc: 0.3mg
Keyword Capers, olives, Osteopenia, Osteoporosis, Prunes, White beans
Tried this recipe?Let us know how it was!

https://food4healthybones.com

Vegan Red Velvet Smoothie

This Vegan Red Velvet Smoothie (named velvet because of its velvety texture) is packed with nutrient dense ingredients to boost energy, stamina, and vitality.  This smoothie is refreshingly tart from the cranberries and creamy from the avocado. The Mikuna protein powder and the Laird's Superfood Creamer provides calcium, magnesium and protein. The sweetness comes from the dates and there is no added refined sugar. It is healthy, wholesome, vegan and bone friendly!
No ratings yet
Print Recipe Pin Recipe
Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
Prep Time 10 minutes
Total Time 13 minutes
Course Breakfast, Lunch, smoothie, Snack
Cuisine American
Servings 1
Calories 150 kcal

Equipment

  • 1 blender high speed recommended

Ingredients
  

  • 1 cup water
  • 1/2 tsp vanilla extract
  • 4 dates
  • 1 cup cranberries organic, frozen, unsweetened
  • 1 Tbsp protein powder Mikuna brand
  • 1 Tbsp coconut creamer Laird's Unsweetened Superfood Creamer
  • 2 mint leaves
  • 1 tsp avocado

Instructions
 

  • Add the water and vanilla to the blender
  • chop the dates into small pieces and add to blender
  • add all the remaining ingredients to the blender
  • blend on high speed until creamy and fully blended

Notes

Laird’s Unsweetened Superfood Creamer ingredients include, Coconut Milk Powder, Aquamin (calcium from marine algae), and Organic Extra Virgin Coconut Oil. 
https://lairdsuperfood.com
Mikuna Protein Powder is made from Chocho, which has been cultivated by indigenous farmers for centuries along the Inca trail in the Andes. Chocho is an ancient crop with superior benefits. A complete plant protein, Chocho is naturally packed with calcium, vitamin E, magnesium, plant fiber, 9/9 essential amino acids, and more protein than any other plant source on the planet. It is also lectin free. Lectins are commonly found in grains, nightshades, and legumes, lectins are proteins known to cause bloating and digestive problems.  https://mikunafoods.com/
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 150kcalCarbohydrates: 35gProtein: 5gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gSodium: 16mgPotassium: 321mgFiber: 6gSugar: 23gVitamin A: 155IUVitamin C: 15mgVitamin K: 7µgCalcium: 70mgIron: 1mgMagnesium: 24mgPhosphorus: 33mgSelenium: 1µgZinc: 0.2mg
Keyword avocado, bone healthy, cranberries, Gluten Free, protein, Vegan, Vegetarian
Tried this recipe?Let us know how it was!

https://food4healthybones.com

Baked Chicken Thighs with Prune Puree

In follow up to my Prune Purée recipe, here is an idea of how to use the purée to make a moist and tasty chicken dish. I used bone in skin on chicken thighs, but you can make this with boneless skinless chicken thighs as well. It will cook faster, so reduce the cooking time.
** Recipe for Prune Puree is in the Notes Section.
No ratings yet
Print Recipe Pin Recipe
Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Dinner, Lunch, Main Course
Cuisine American
Servings 2
Calories 477 kcal

Equipment

  • 1 baking pan
  • 1 parchment paper sheet
  • 1 baking rack

Ingredients
  

  • 12 oz chicken thighs bone in/skin on
  • 1 tbsp olive oil
  • 2 tsp spices salt, pepper, garlic powder, onion powder, Berbere
  • 2 tbsp prune prune puree

Instructions
 

  •  Preheat oven to 425°F. Line a pan with parchment paper and place a baking  rack on top.
  • Dab chicken skin dry with a paper towel to remove any moisture.
  • Drizzle chicken with olive oil and coat with seasoning.
  • Place on the rack and bake for 20 minutes. Now coat the chicken thighs with prune purée.
  • Return to the oven and continue cooking for another 15-20 minutes until the chicken reaches 165°F.

Notes

What makes the dark meat of chicken different than the white meat? The difference is due to the amount of myoglobin present in different parts of the chicken. Myoglobin is an oxygen-carrying protein that gives dark meat its trademark reddish color. The more myoglobin present, the darker the meat and the richer the nutrients.
What are the benefits of dark meat? Chicken legs and thighs are an excellent source of many essential nutrients. Iron and zinc, which are important for a healthy immune system, are present in much higher quantities in dark meat than in white meat. Dark meat also has higher quantities of B vitamins, like thiamine, niacin, and B12, all of which help regulate the body’s metabolism. *    *www.chicken.ca
Let’s not forget about the prunes. The antioxidants and anti-inflammatory properties of prunes may help prevent bone loss and aid in maintaining healthy bone density and formation, according to clinical studies.

Prune Purée Recipe

Prune purée is a multi-talented baking substitute. Use it to replace sugar, eggs, or fat. Use it in baking sweets and well as savory with chicken or turkey.
The antioxidants and anti-inflammatory properties of prunes may help prevent bone loss and aid in maintaining healthy bone density and formation, according to clinical studies.
 “Animal and cell studies suggest that dried plums and/or their extracts enhance bone formation and inhibit bone resorption through their actions on cell signaling pathways that influence osteoblast and osteoclast differentiation.” 
https://pubmed.ncbi.nlm.nih.gov/28422064/
 
PREP TIME 5 mins  COOK TIME 0 mins  TOTAL TIME 5 mins
COURSE Appetizer, Dessert, Lunch, Snack
CUISINE American, French
SERVINGS 8
EQUIPMENT
1 blender
INGREDIENTS
8 oz prunes organic
1/2 cup hot water
INSTRUCTIONS
Combine the prunes and water in a blender. Pulse to combine, then blend until smooth, pourable consistency forms, scraping the sides if necessary. 
Pulse to combine, then blend until smooth, scraping the sides if necessary. 
Store the purée in an airtight container in the fridge for up to 4 weeks.
NOTES
Swap for sugar: Use prune purée to replace anywhere from one-third to half of the sugar in a recipe.
Swap out eggs: To replace 1 large egg, use ¼ cup prune purée. 
Lose the fat: To cut down on fat, replace up to half of the butter or oil with an equal amount of prune purée.
Savory: Try it on a chicken or turkey sandwiches in place of mustard or mayo.
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.
NUTRITION
Calories: 68kcal Carbohydrates: 18gProtein: 1gFat: 0.1g Saturated Fat: 0.03g Polyunsaturated Fat: 0.02g Monounsaturated Fat: 0.01g Sodium: 1mg Potassium: 208mg Fiber: 2gSugar: 11gVitamin A: 221IU Vitamin C: 0.2mg Vitamin K: 17µg Calcium: 12mg Iron: 0.3mg Magnesium: 12mg Phosphorus: 20mg  Selenium: 0.1µg Zinc: 0.1mg
 
 

Nutrition

Calories: 477kcalCarbohydrates: 11gProtein: 28gFat: 36gSaturated Fat: 9gPolyunsaturated Fat: 7gMonounsaturated Fat: 17gTrans Fat: 0.1gCholesterol: 167mgSodium: 132mgPotassium: 470mgFiber: 1gSugar: 6gVitamin A: 253IUVitamin C: 1mgVitamin D: 0.2µgVitamin K: 17µgCalcium: 34mgIron: 2mgMagnesium: 41mgPhosphorus: 281mgSelenium: 32µgZinc: 2mg
Keyword Chicken, olivie oil, Prunes, Spices
Tried this recipe?Let us know how it was!

High Calcium and Omega 3 Sardine Salad
https://food4healthybones.com

Lemony Sardine Salad

Oily fish is a superfood and sardines are the unsung heroes of this group. They are rich in selenium and calcium and are an excellent source of omega-3's. They are high in EPA and DHA which are essential fatty acids that perform a multitude of tasks inside your body, including stopping inflammation at a cellular level, breaking down fat cells, and maintaining a healthy hormonal balance.
4.15 from 7 votes
Print Recipe Pin Recipe
Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
Prep Time 15 minutes
Cook Time 0 minutes
Total Time 20 minutes
Course Appetizer, Lunch, Salad, Snack
Cuisine Mediterranean
Servings 2
Calories 235 kcal

Equipment

  • 1 knife
  • 1 bowl

Ingredients
  

  • 1 Tbsp olive oil extra virgin
  • 1 tsp lemon zest
  • 1/4 cup lemon juice
  • 1 tsp Dijon mustard
  • 1 Tbsp capers
  • 1 Tbsp parsley - dried 2 TBSP if fresh
  • 1 Tbsp tarragon - dried 2 Tbsp if fresh
  • 2 stalks celery diced
  • 4.9 oz sardines
  • 1 dash salt to taste
  • 1 dash pepper to taste

Instructions
 

  • dice the celery
  • chop the herbs if fresh
  • Combine oil, lemon zest and juice, mustard, capers, parsley, tarragon, and celery in a bowl.
  • Gently fold in sardines and season with salt and pepper.
  • Serve on lettuce, greens or with crackers or in a sandwich

Notes

These nutrition facts are for 1 serving of your recipe.
Total servings for this recipe: 2
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 235kcalCarbohydrates: 6gProtein: 19gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gCholesterol: 99mgSodium: 410mgPotassium: 551mgFiber: 2gSugar: 1gVitamin A: 431IUVitamin C: 18mgVitamin D: 3µgVitamin K: 32µgCalcium: 339mgIron: 4mgMagnesium: 52mgPhosphorus: 371mgSelenium: 38µgZinc: 1mg
Keyword Gluten Free, Lemon, Osteopenia, Osteoporosis, sardines
Tried this recipe?Let us know how it was!

https://food4healthybones.com

Egg and Avocado Salad

If you love egg salad it’s now time to try egg salad in a brand new way. A simple nutrition rich ingredient such as avocado with the addition of lemon, salt, pepper makes a delicious egg without using any mayonnaise. This makes a great vegan dish. Try adding your favorite herbs to add an additional kick to the salad.
No ratings yet
Print Recipe Pin Recipe
Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Breakfast, Lunch, Side Dish, Snack
Cuisine American
Servings 2
Calories 240 kcal

Equipment

  • 1 double boiler if you are steaming your eggs

Ingredients
  

  • 2 eggs hard boiled
  • 1 avocado
  • 1 lemon juiced
  • 1 dash salt to taste
  • 1 dash pepper to taste

Instructions
 

  • Peel eggs, cut eggs and place into a small bowl.
  • Slice avocado in half, remove the pit and place avocado in bowl.
  • Combine eggs and avocado by smashing with a fork.
  • Add lemon juice to taste. 
  • Add salt and pepper to taste.

Notes

These nutrition facts are for 1 serving of your recipe.
Total servings for this recipe: 2
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 240kcalCarbohydrates: 14gProtein: 8gFat: 19gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gTrans Fat: 1gCholesterol: 164mgSodium: 90mgPotassium: 623mgFiber: 8gSugar: 2gVitamin A: 396IUVitamin C: 39mgVitamin D: 1µgVitamin K: 21µgCalcium: 51mgIron: 2mgMagnesium: 39mgPhosphorus: 148mgSelenium: 14µgZinc: 1mg
Keyword avocado, egg salad, eggs, Osteopenia, Osteoporosis
Tried this recipe?Let us know how it was!

Strong bones. Stronger you.
Let’s create a plan that supports your bone health and overall vitality.

Book your complimentary discovery call today — your future bones will thank you.
Let's Talk About Your Bones

From my bones to yours,

Irma Headshot Image
Irma Jennings, INHC - Osteoporosis Patient Navigator

Take the first step – boost your bone healthy with Protein!

Sign up for our newsletter and gain access to expert bone health tips and updates. As a thank you, receive your free copy of ‘Protein Guide To Healthy Bones PDF’ to help you on your wellness journey.

Related Articles:

My 70 Year Old Bones

blog, featured
oatmeal with blueberries and strawberries

Mighty Bone-Loving Oatmeal

blog
dancing skeleton small

Bone Turnover Markers with Dr. McCormick

blog, featured, service
1 … 6 7 8 9 10 … 41

Struggling with bone health or osteoporosis prevention?

Let’s talk about your biggest bone health challenge. I’ll personally guide you or recommend the right solution to help you build stronger, healthier bones.
Let's Talk About Your Bones

© 2025 Irma Jennings. All rights reserved worldwide. | Website/Hosting by Meadowlark IT.

chevron-down