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Apple, Broccoli, Chickpea Salad

Written by
Irma Jennings, INHC
Uploaded
April 26

https://food4healthybones.com

Apple, Broccoli, Chickpea Salad

Crisp broccoli, crunchy pecans, sweet-tart cranberries, juicy apples, and tender chickpeas come together in a colorful, vibrant salad bursting with flavor and texture. Tossed in a lusciously creamy dressing, every bite offers a perfect balance of freshness, richness, and a hint of natural sweetness — making it a crave-worthy dish for lunch, a side, or your next gathering.
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Prep Time 20 minutes
Total Time 20 minutes
Course Dinner, Lunch, Salad
Cuisine American
Servings 6
Calories 227 kcal

Equipment

  • 1 knife
  • 1 cutting board
  • 1 bowl
  • 1 blender if needed for dressing

Ingredients
  

Salad

  • 1 head broccoli chopped - if you don't like raw, blanch for 10 -20 seconds first, then cool in ice bath
  • 1 can chickpeas 15 oz - rinsed and drained - we use Eden Organic
  • 1 cup apples diced- with skin
  • 1 cup carrots shredded
  • 1/3 cup green onions diced
  • 1/3 cup raisins or cranberries
  • 1/3 cup pecans or walnuts - chopped

Dressing

  • 1/4 cup apple cider vinegar
  • 1/4 cup olive oil
  • 1 tsp maple syrup or honey or other sweetener
  • 1 tsp mustard brown or Dijon
  • 1/4 avocado
  • dash salt
  • dash pepper

Instructions
 

  • In a large bowl, add the chopped broccoli, chickpeas, apples, carrots, green onions, cranberries, and pecans.
  • Make the dressing by mixing together the vinegar, olive oil, mustard, maple syrup, salt and pepper. If using the avocado to make a creamy dressing, place all ingredients into a blender and blend until smooth.
  • Pour the dressing over the salad and toss to combine.

Notes

The nutritional information is automatically calculated and can vary on ingredients and products used.
Please use organic products whenever possible.

Nutrition

oxalates: 23mgCalories: 227kcalCarbohydrates: 23gProtein: 5gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gSodium: 62mgPotassium: 563mgFiber: 6gSugar: 5gVitamin A: 2254IUVitamin C: 97mgVitamin E: 2mgVitamin K: 123µgCalcium: 70mgIron: 2mgMagnesium: 43mgPhosphorus: 117mgSelenium: 3µgZinc: 1mg
Keyword apples, broccoli, chickpeas
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Emerald Green Salad

Do you love crunch as much as I do? This is the ultimate fresh and vibrant salad for Spring—bursting with texture, color, and that satisfying crisp bite in every forkful. The Emerald Green Salad lives up to its name, showcasing a beautiful medley of green vegetables and herbs that look like they were just picked from the garden.
What makes this salad shine is its versatility. Add your favorite protein—grilled tofu, chickpeas, lentils or chicken—for a hearty, satisfying main dish that’s still light and energizing. It’s a crunchy, clean-eating celebration in every bite—perfect for lunch or as a vibrant side at dinner.
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Prep Time 20 minutes
Total Time 20 minutes
Course Dinner, Lunch, Salad
Cuisine American
Servings 4
Calories 267 kcal

Equipment

  • 1 bowl
  • 1 knife
  • 1 cutting board
  • 1 blender
  • 1 mason jar

Ingredients
  

Salad

  • 3/4 cups green peas frozen, thawed
  • 1/2 bunch asparagus blanched, cut into pieces
  • 2 cups sugar snap peas
  • 2.5 cups spring mix or baby kale or other greens
  • 1/4 cup mint fresh, torn
  • 3 scallions green part, cut in small pieces
  • 1/2 avocado cubed
  • 1/4 cup pistachio nuts

Dressing

  • 3 tbsp olive oil
  • 3 tbsp lemon juice
  • 1 tsp lemon zest
  • 1 tsp Dijon mustard
  • 1 tsp maple syrup
  • 1/8 tsp salt
  • 1/8 tsp pepper
  • 1/4 avocado

Instructions
 

  • Place the dressing ingredients into a blender and blend until creamy. Pour into a glass mason jar so extra can be saved for later.
  • Put the frozen peas in a colander and rinse under warm water to defrost. Set aside to drain. Blot with a towel, if necessary, to remove excess water.
  • Place trimmed, cut asparagus in a pot of boiling water. Blanch for 1 minute until color brightens, but asparagus is still firm. Remove from boiling water and put in an ice water bath to stop the cooking process. Drain and blot dry.
  • Leave sugar snap peas raw. Then angle-cut sugar snap pods in halves or thirds, depending on size.
  • You may do steps 1-4 up to two days in advance. You can then dress the amount of salad as needed. If not using all the salad at one meal, only dress what you are eating. Save the rest and dress just before serving.
  • Combine the peas, asparagus, snap peas, green onions, with the remaining salad ingredients in a large bowl. Drizzle on the salad dressing, toss to combine and serve topped with pistachio nuts.

Notes

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

Nutrition

oxalates: 45mgCalories: 267kcalCarbohydrates: 19gProtein: 7gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 13gSodium: 103mgPotassium: 643mgFiber: 8gSugar: 7gVitamin A: 1748IUVitamin C: 61mgVitamin E: 3mgVitamin K: 75µgCalcium: 75mgIron: 4mgMagnesium: 57mgPhosphorus: 159mgSelenium: 3µgZinc: 1mg
Keyword greens, salad
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Cod fillet with olive oil, lemon and herbs
https://food4healthybones.com

Wild Caught Cod - Sautéed

This is my quick go-to for protein. I have frozen fillets in the freezer, which thaws quickly out of the fridge in cold water. Serve with salad or your favorite cooked veggie. Herbs can vary depending on what is available. I've used fresh oregano and marjoram.
You can purchase frozen wild-caught by copying and pasting this URL https://wildalaskancompany.com
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Dinner, Lunch
Cuisine American, Mediterranean
Servings 1
Calories 266 kcal

Equipment

  • 1 Skillet
  • 1 spatula

Ingredients
  

  • 1 4 oz cod wild caught
  • 2 tbsp olive oil organic
  • 1/2 lemon juiced
  • 1 sprig thyme remove herb from stem and chop
  • 1 sprig rosemary remove herb from stem and chop
  • 1 dash salt
  • 1 dash pepper

Instructions
 

  • Heat skillet with olive oil - medium heat
  • Add lemon juice
  • Add cod, herbs and cover
  • Uncover and baste with juice from olive oil and lemon
  • Re-cover
  • Fish is done when it flakes apart. Don't over cook.

Notes

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

Nutrition

Serving: 1gCalories: 266kcalCarbohydrates: 5gProtein: 20gFat: 28gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 20gCholesterol: 0.4mgSodium: 41mgPotassium: 87mgFiber: 2gSugar: 1gVitamin A: 63IUVitamin C: 30mgVitamin D: 0.01µgVitamin E: 4mgVitamin K: 17µgCalcium: 20mgIron: 1mgMagnesium: 7mgPhosphorus: 12mgSelenium: 1µgZinc: 0.1mg
Keyword cod
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Lemon Pepper Steak

Looking for a high protein dinner? Flank steak has fewer calories than other cuts of beef and loads of protein. It's seasoned with a dry rub of oregano, lemon peel and black pepper. Serve it with your favorite grilled or roasted veggies.
Adapted from: Eating Well Test Kitchen
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Prep Time 10 minutes
Cook Time 15 minutes
0 minutes
Total Time 25 minutes
Course Dinner
Cuisine American
Servings 2
Calories 264 kcal

Equipment

  • 1 bowl
  • 1 broiler pan
  • 1 knife

Ingredients
  

  • 12 oz flank steak
  • 1 tbsp oregano
  • 1 tbsp garlic minced
  • 1 tsp lemon peel shredded
  • 1 tsp olive oil
  • 1/4 tsp black pepper coarsely chopped

Instructions
 

  • Preheat broiler. Trim fat from steak. In small bowl, stir together oregano, garlic, lemon peel, oil and pepper. Sprinkle mixture evenly over both sides of steak; rub in with your fingers.
  • Place on unheated rack of a foil-lined broiler pan. Broil 3 to 4 inches from heat for 15 to 18 minutes for medium (160 degrees F), turning once halfway through broiling.
  • Thinly slice steak diagonally across grain. If desired, sprinkle with additional fresh oregano.

Notes

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

Nutrition

Calories: 264kcalCarbohydrates: 3gProtein: 37gFat: 11gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 102mgSodium: 92mgPotassium: 633mgFiber: 1gSugar: 0.2gVitamin A: 45IUVitamin C: 3mgVitamin E: 1mgVitamin K: 19µgCalcium: 85mgIron: 4mgMagnesium: 46mgPhosphorus: 354mgSelenium: 51µgZinc: 7mg
Keyword flank steak, Lemon
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Avocado Rounds

This is my new favorite go to snack and bread substitute. It is made with 5 easy ingredients and takes only 30 minutes to make. The main ingredient is avocado and it contains a wide range of nutrients. Health benefits of avocado consumption may include improving digestion, lowering the risk of depression, and preventing bone loss.
Also known as an alligator pear or butter fruit, avocados are a type of berry. They grow in warm climates. Avocados provide a substantial amount of monounsaturated fatty acids and vitamins and minerals. They also have a substantial amount of fiber. Incorporating them into a varied, healthy diet can provide a number of benefits.
Half an avocado provides approximately 18% of the daily value of vitamin K1.
This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K1 can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium.
Recipe Source: Based loosely on Gimme-Delicious
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 27 minutes
Course Appetizer, Breakfast, Lunch, Snack
Cuisine American
Servings 12
Calories 135 kcal

Equipment

  • 1 bowl
  • 1 baking sheet
  • parchment paper

Ingredients
  

  • 2 avocados ripe and soft to the touch
  • 2 eggs
  • 1 cup parmesan cheese grated
  • 1 cup cheddar cheese shredded
  • 1 tbsp everything bagel seasoning

Instructions
 

  • Pre-heat oven to 400 degrees F
  • Mash 2 ripe avocados in a bowl
  • Add 2 eggs and mix
  • Add 1 cup grated parmesan cheese
  • Add 1 cup shredded cheddar cheese
  • Mix all ingredients until well blended
  • Add 2 tbsp of the mixture to a baking sheet that is lined with parchment paper.
  • Spread the mixture into a thin round approximately 3"x3".
  • Sprinkle everything bagel seasoning over the round
  • Bake in 400 degree oven for 12 minutes and then turn over and bake for another 8 minutes.
  • Remove from the oven and cool. Store the them in a covered dish.
  • You may want to reheat them to bring back the crispness if they are not eaten right away.

Notes

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

Eating recommendations

  • Try it with some hummus and sliced tomatoes.
  • Make it into a breakfast sandwich with scrambled or fried eggs.
  • Try it with smoked salmon, a spread of cream cheese, and capers.

Storage recommendations

Store any leftover avocado bread in a covered dish in the fridge for up to 4-5 days.

Nutrition

oxalates: 6mgCalories: 135kcalCarbohydrates: 3gProtein: 7gFat: 11gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.003gCholesterol: 42mgSodium: 274mgPotassium: 188mgFiber: 2gSugar: 0.3gVitamin A: 248IUVitamin C: 3mgVitamin D: 0.2µgVitamin E: 1mgVitamin K: 7µgCalcium: 173mgIron: 0.4mgMagnesium: 17mgPhosphorus: 133mgSelenium: 7µgZinc: 1mg
Keyword avocado, cheese, eggs, everything bagel seasoning
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Ginger Tea

Ginger adds a fragrant zest to both sweet and savory foods.The pleasantly spicy “kick” from the root of Zingiber officinale, the ginger plant, is what makes ginger ale, ginger tea, candies and many Asian dishes so appealing.
Ginger tea provides several potential benefits:
*Anti-inflammatory properties
*Pain-reducing effects
*Antioxidant content
*Digestive support: Reduces nausea and motion sickness, May help with bloating and indigestion
*Immune system support: Rich in antioxidants: May help fight off colds and flu
*Supports overall immune function
*Circulation: Can help improve blood flow
Most studies that relate to ginger and bone health has been done on animals. A 2018 study in the Journal of Food Biochemistry found that ginger extract could help prevent bone loss in rats with osteoporosis by reducing oxidative stress and inflammation. A 2016 study published in the Journal of Nutrition showed that certain compounds in ginger (gingerols and shogaols) may help reduce markers of bone degradation.
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Prep Time 1 minute
Cook Time 9 minutes
Total Time 10 minutes
Course Tea
Cuisine American
Servings 1
Calories 6 kcal

Equipment

  • 1 sauce pan
  • 1 mesh sieve
  • 1 cup

Ingredients
  

  • 1 inch organic fresh ginger (no need to peel), sliced into pieces no wider than ¼-inch
  • 1 cup water
  • Optional flavorings (choose just one): 1 cinnamon stick, 1-inch piece of fresh turmeric (cut into thin slices, same as the ginger), or several sprigs of fresh mint
  • Optional add-ins: 1 thin round of fresh lemon or orange, and/or 1 teaspoon honey or maple syrup, to taste

Instructions
 

  • Combine the sliced ginger and water in a saucepan over high heat.
  • If you’re adding a cinnamon stick, fresh turmeric, or fresh mint, add it now.
  • Bring the mixture to a simmer, then reduce the heat as necessary to maintain a gentle simmer for 5 minutes (for extra-strong ginger flavor, simmer for up to 10 minutes).
  • Remove the pot from the heat.
  • Carefully pour the mixture through a mesh sieve into a heat-safe liquid measuring cup, or directly into a mug. If desired, serve with a lemon round and/or a drizzle of honey or maple syrup, to taste. Serve hot.

Notes

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

Nutrition

Calories: 6kcalCarbohydrates: 1gProtein: 0.1gFat: 0.1gSaturated Fat: 0.01gPolyunsaturated Fat: 0.01gMonounsaturated Fat: 0.01gSodium: 13mgPotassium: 29mgFiber: 0.1gSugar: 0.1gVitamin C: 0.3mgVitamin E: 0.02mgVitamin K: 0.01µgCalcium: 8mgIron: 0.04mgMagnesium: 5mgPhosphorus: 2mgSelenium: 0.1µgZinc: 0.04mg
Keyword ginger, tea
Tried this recipe?Let us know how it was!

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Avocado Breakfast Bars

Avocado is one of those great fruits that provides fiber and great fat. This is an easy recipe to create a low carb, high fiber breakfast bar that can replace that bagel or slice of sourdough bread.
This combination of only three ingredients (avocado, eggs, parmesan cheese) is actually quite beneficial for people with osteoporosis for several reasons:
Benefits:
Eggs provide:
Vitamin D (essential for calcium absorption)
Protein (helps build bone matrix)
Phosphorus (works with calcium)
Choline (supports bone density)
Avocado contributes: Vitamin K (crucial for bone metabolism)
Magnesium (helps with calcium absorption)
Healthy fats (aids vitamin absorption)
Boron (supports bone health)
Fiber
Parmesan cheese offers:
High calcium content (higher than many other cheeses)
Protein
Phosphorus
Vitamin K2 (helps direct calcium to bones)
The fat combination helps absorb fat-soluble vitamins (D, K).
The protein helps with calcium absorption.
All ingredients are easy to digest.
Adapted from "Keto Diet for Everybody
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Appetizer, Breakfast, Side Dish
Cuisine American
Servings 6 bars
Calories 77 kcal

Equipment

  • 1 bowl
  • 1 fork
  • 1 baking sheet
  • 1 parchment paper

Ingredients
  

  • 1/2 avocado
  • 1 egg
  • 3/4 cup parmesan cheese finely grated
  • 1 tsp spices everything bagel, berbere, sumac, etc

Instructions
 

  • Pre-heat oven to 450 F
  • Mash the avocado
  • Add a beaten egg
  • Mix in the parmesan cheese
  • Blend until creamy and fully incorporated
  • Form into bars and place onto a baking sheet covered with parchment paper
  • Top with your spice of choice
  • Bake at 450 F for 10-12 minutes

Notes

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

Nutrition

oxalates: 1mgCalories: 77kcalCarbohydrates: 2gProtein: 5gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 3gCholesterol: 9mgSodium: 202mgPotassium: 95mgFiber: 1gSugar: 0.2gVitamin A: 123IUVitamin C: 2mgVitamin D: 0.1µgVitamin E: 0.4mgVitamin K: 4µgCalcium: 153mgIron: 0.3mgMagnesium: 11mgPhosphorus: 96mgSelenium: 3µgZinc: 0.5mg
Keyword avocado, eggs, parmesan cheese
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Basil Avocado Salad Dressing

I decided to add a new element to my basic Avocado Vinaigrette by adding some beautiful basil from the garden. This creamy avocado basil dressing is vegan, paleo and gluten free. It's perfect mixed in your favorite salad or a dip for artichokes.
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Prep Time 5 minutes
Total Time 5 minutes
Course salad dressing
Cuisine American
Servings 8
Calories 378 kcal

Equipment

  • 1 blender
  • 1 knife
  • 1 measuring cup

Ingredients
  

  • 1 cup basil fresh
  • 1/4 avocado
  • 1/2 cup apple cider vinegar
  • 1/2 cup olive oil
  • 1 tbsp maple syrup
  • 1 dash salt
  • 1 dash pepper
  • 1 tsp Dijon Mustard

Instructions
 

  • Place the basil, avocado, apple cider vinegar, and olive oil in a blender and blend until smooth and creamy.
  • Season with salt and pepper.

Notes

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

Nutrition

Calories: 378kcalCarbohydrates: 2gProtein: 0.1gFat: 41gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 30gSodium: 7mgPotassium: 48mgFiber: 0.4gSugar: 2gVitamin A: 9IUVitamin C: 1mgVitamin E: 6mgVitamin K: 26µgCalcium: 5mgIron: 0.3mgMagnesium: 3mgPhosphorus: 4mgSelenium: 0.04µgZinc: 0.1mg
Keyword avocado, basil, vinaigrette
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Egg White Crisps

Egg White Crisps are high in protein, low in calories, carbs, and fat. I like them fresh from the oven just to snack on or to dip into hummus for even more protein.
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Snack
Cuisine American
Servings 4
Calories 53 kcal

Equipment

  • 1 muffin pan cupcake size or mini muffin - I use silicone muffin pans and do not need to spray with oil before baking
  • 1 small bowl
  • 1 tsp

Ingredients
  

  • 1 cup liquid egg whites (I used Organic Valley Liquid Egg Whites)
  • 2 tsp garlic powder
  • 1/2 tsp salt
  • 2 tbsp grated cheese or nutritional yeast

Instructions
 

  • Preheat oven to 400°F
  • In a bowl, whisk Liquid Egg Whites, garlic powder, grated cheese (or nutritional yeast for vegans), salt.
  • Use a silicone regular size muffin pan or a silicone mini muffin pan. If you use a non silicone pan you will need to spray with oil first.
  • Spoon 1 tsp egg white mixture into the regular size pan and 1/2 tsp into the mini muffin pan.
  • Bake for 15-20 minutes or until golden brown.
  • Remove from the pan and let cool.

Notes

Recrisp – If you do not eat all the crisps once made and they become softer as you would like to, just place them into the oven on a low heat for a few minutes. They will re-crisp again beautifully. 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 53kcalCarbohydrates: 2gProtein: 7gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.3gCholesterol: 4mgSodium: 430mgPotassium: 21mgFiber: 0.1gSugar: 0.1gVitamin A: 534IUVitamin C: 0.02mgVitamin D: 30µgVitamin E: 2mgVitamin K: 0.1µgCalcium: 31mgIron: 1mgMagnesium: 2mgPhosphorus: 26mgSelenium: 2µgZinc: 1mg
Keyword cheese, egg whites, Nutritional Yeast
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Irma Jennings, INHC - Osteoporosis Patient Navigator

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