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Protected: Blueberry Chia Pudding

Written by
Irma Jennings, INHC
Uploaded
October 28

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Blueberry Chia Pudding

 Chia pudding provides a great protein-packed pudding, plus chia seeds are a rich source of omega 3 fatty acids, contain a good amount of calcium, zinc and a full range of B vitamins.   A single ounce of the seeds also contains 18% of your recommended daily allowance of calcium, which is vital for healthy bone, muscle, and nerve functioning.The blueberries are a low-carb fruit, high in fibre, vitamin C, vitamin A, manganese and are the king of antioxidant foods. **
**webmd/health benefits of chia seeds
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Prep Time 10 minutes
Cook Time 0 minutes
2 hours
Total Time 10 minutes
Course Breakfast, Dessert, Snack
Cuisine American
Servings 2
Calories 221 kcal

Equipment

  • 1 blender

Ingredients
  

  • 1/3 cup blueberries
  • 1 cup oat milk
  • 1 tsp maple syrup or use monk fruit as sweetener for a low glycemic response
  • 4 tbsp chia seeds
  • 1/2 tsp cinnamon
  • 1/2 cup raspberries

Instructions
 

  • In a blender, mix blueberries, maple syrup and milk.
  • Pour in a medium bowl.
  • Add chia seeds.
  • Mix and place in the fridge for 2 hours. Stir and add additional cut fruit.
  • Chill for another hour or more before serving.

Notes

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

Nutrition

Calories: 221kcalCarbohydrates: 32gProtein: 7gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 6gMonounsaturated Fat: 1gTrans Fat: 0.04gSodium: 61mgPotassium: 231mgFiber: 12gSugar: 15gVitamin A: 284IUVitamin C: 11mgVitamin D: 49µgVitamin K: 7µgCalcium: 342mgIron: 3mgMagnesium: 90mgPhosphorus: 218mgSelenium: 13µgZinc: 1mg
Keyword blueberries, chia seeds, oat milk
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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
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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!

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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.
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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!

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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!
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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!

High Calcium and Omega 3 Sardine Salad
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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
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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!

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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.
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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!

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Hummus

Hummus is a delicious spread or dip made from chickpeas, tahini, garlic, lemon, and spices. It’s commonly eaten in the Middle East and the Mediterranean. Here in the United States, you can find store-bought versions at the grocery store, but try making your own, it is easy and soooo delicious.
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Prep Time 20 minutes
Total Time 20 minutes
Course Appetizer, Side Dish, Snack
Cuisine Mediterranean, Middle Eastern
Servings 12
Calories 227 kcal

Equipment

  • 1 Food Processor

Ingredients
  

  • 3 cloves garlic
  • 1/4 cup lemon juice
  • 16 oz Tahini I use Trader Joe's Organic
  • 1 tbsp kosher salt
  • 1 tsp cumin ground
  • 1 1/2 cups ice water
  • 2 cans chickpeas 15 oz cans

Instructions
 

  • Place the 3 garlic cloves into a food processor and add the lemon juice
  •  Pour the tahini on top
  • Add the salt and cumin. 
  • Process until the mixture looks peanut-buttery, about 1 minute. 
  • Stream in the ice water, a little at a time, with the motor running. 
  •  Process just until the mixture is smooth and creamy and lightens to the color of dry sand.
  • Add the chickpeas and process for approximately 3 minutes until creamy.

Notes

Olive oil makes the texture of hummus luxurious. I add a little drizzle to the top of the hummus when I serve it.
In addition to the ingredients above, you can add more flavor and ingredients to your hummus. Try adding roasted red peppers for a red pepper hummus, or beets, pesto, herbs, olives, pine nuts, and extra spices such as sumac.
Enjoy with pita, gluten free crackers, celery, carrots, and other veggies. It can also be used as a sandwich spread.
This hummus keeps well in the refrigerator, covered, for about 1 week.
This recipe makes 12 generous servings and is great for parties. You can halve the recipe for a smaller amount if desired.
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 227kcalCarbohydrates: 9gProtein: 7gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 9gMonounsaturated Fat: 8gSodium: 597mgPotassium: 185mgFiber: 2gSugar: 1gVitamin A: 28IUVitamin C: 4mgVitamin K: 1µgCalcium: 58mgIron: 2mgMagnesium: 37mgPhosphorus: 301mgSelenium: 13µgZinc: 2mg
Keyword chickpeas, garbanzo, Gluten Free, Osteopenia, Osteoporosis, Sesame seeds, Vegan, Vegetarian
Tried this recipe?Let us know how it was!

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Chocolate Banana Mini Muffins

These delicious muffins are great as a small satisfying snack and have the added benefit of being gluten free, dairy free, egg free and no added processed sugar.
5 from 1 vote
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Dessert, Snack
Cuisine American
Servings 12
Calories 114 kcal

Equipment

  • 2 Bowls
  • 1 Mixing spoon
  • Measuring cups
  • Measuring spoons
  • 1 Muffin tin Regular or mini

Ingredients
  

 Wet Ingredients         

  • 2 eggs or make flax eggs. How to make flax eggs: 2 tablespoon ground flaxseeds, * also known as flaxseed meal 6 tablespoon water. Mix together well and refrigerate for 10 minutes
  • 1 tbsp Pure maple syrup
  • 2 tsp Vanilla extract
  • 1 cup Mashed bananas

Dry Ingredients

  • 2 cups Gluten free flour Bob's Red Mill is a good brand
  • 1/4 cup Cacao
  • 1 tsp Baking powder
  • 1/4 tsp salt

Instructions
 

  • Preheat oven to 350 degrees F.
  • Grease or oil mini muffin pan. We use silicone muffin pans and they are great. No need to oil the pans and muffins just pop out.
  • In a large bowl, mix together mashed bananas, eggs/flax eggs, maple syrup and vanilla extract until smooth
  • In a separate large bowl, whisk together the gluten free flour, baking powder, cacao and salt until well combined. 
  • Add dry ingredient to wet ingredients and mix well.
  • Divide batter evenly in the muffin pan. 
  • Bake the mini muffins for 12-15 minutes and test until the tester comes out mostly clean.
  • Transfer muffins to a wire rack to allow them to cool.
  • Makes 20-24 mini muffins.

Notes

Recommended Daily Allowance (RDA): Calcium: 1200mg, Magnesium: 320mg, Potassium: 4700mg K2: 90-180mcg, Protein: 50-80 grams
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 114kcalCarbohydrates: 21gProtein: 3gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 27mgSodium: 95mgPotassium: 82mgFiber: 3gSugar: 4gVitamin A: 52IUVitamin C: 2mgVitamin D: 1µgVitamin K: 1µgCalcium: 40mgIron: 1mgMagnesium: 10mgPhosphorus: 26mgSelenium: 2µgZinc: 1mg
Keyword Banana, Chocolate, Egg Free, Gluten Free, Osteopenia, Osteoporosis, Vegan
Tried this recipe?Let us know how it was!

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Chocolate Almond Date Boney Treats

The Food for Healthy Bones test kitchen came up with this fast, fun and easy recipe that is high in the bone-building nutrients of calcium, magnesium and potassium and features sweet chocolate, via cacao and dates.
5 from 1 vote
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Prep Time 40 minutes
Cook Time 0 minutes
Total Time 40 minutes
Course Dessert, Snack
Cuisine American
Servings 8 people
Calories 98 kcal

Equipment

  • 1 spoon
  • 1 bowl
  • 1 pot or double boiler

Ingredients
  

  • 8 pitted Medjool dates
  • 1 - 2.8 oz 70% dark chocolate bar
  • 3 Tbsp almond butter
  • 1 Tbsp coconut oil
  • 2 Tbsp hemp seeds

Instructions
 

  • Melt chocolate bar with coconut oil in a double boiler
  • If you don’t have a double boiler, use a medium pot with water in the bottom
  • Bring water to a boil
  • Take a smaller pot that leans into the boiling water
  • Add the chocolate and coconut oil and melt together
  • When melted, remove smaller pot from stove
  • On a plate spread out hemp seeds
  • Cut date lengthwise to open and fill with almond butter
  • Close the date
  • Dip filled date into pot of melted chocolate
  • Roll chocolate date into hemp seeds
  • Store in the fridge up to a week or freezer up to month

Video

Notes

Recommended Daily Allowance (RDA): Calcium: 1200mg, Magnesium: 320mg, Potassium: 4700mg K2: 90-180mcg, Protein: 50-80 grams
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 98kcalCarbohydrates: 3gProtein: 3gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 1mgPotassium: 120mgFiber: 2gSugar: 1gVitamin A: 1IUCalcium: 56mgIron: 1mg
Keyword Vegetarian
Tried this recipe?Let us know how it was!

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Irma Jennings, INHC - Osteoporosis Patient Navigator

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