Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Bone Bliss Parfait

I loved the idea of making a parfait to enjoy at breakfast or as a snack. Plain, unsweetened yogurt is one of the simplest foods for bone health and it’s so versatile.  For maximum bone benefits, I’m adding my favorite fruit for bone health prunes. I am swirling my prune puree into the yogurt and then topping it with walnuts and wild blueberries.
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.” 
Yogurt provides almost every nutrient that your body needs. It’s especially high in calcium, B vitamins, and trace minerals.
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Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast, Lunch, Snack
Cuisine American
Servings 1
Calories 266 kcal

Equipment

  • 1 glass

Ingredients
  

  • 4 oz yogurt organic, low fat, plain
  • 1 tbsp prune puree "recipe below"
  • 2 tsp wild blueberries
  • 1/4 cup walnuts chopped

Instructions
 

  • Add 1/4 of the yogurt to a parfait glass.
  • Add 1 tsp of the prune puree on tip of the yogurt.
  • Add another layer of yogurt and continue alternating to almost the top of the glass.
  • Top with the wild blueberries and walnuts.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Here is the recipe for making the Prune Puree:
EQUIPMENT
  • 1 blender
INGREDIENTS
  •    1 cup 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.  
  • Store the purée in an airtight container in the fridge for up to 4 weeks.

Nutrition

oxalates: 22mgCalories: 266kcalCarbohydrates: 16gProtein: 18gFat: 4gSaturated Fat: 4gPolyunsaturated Fat: 14gMonounsaturated Fat: 4gCholesterol: 15mgSodium: 53mgPotassium: 498mgFiber: 4gSugar: 11gVitamin A: 123IUVitamin C: 2mgVitamin D: 0.1µgVitamin E: 0.3mgVitamin K: 20µgCalcium: 182mgIron: 1mgMagnesium: 72mgPhosphorus: 210mgSelenium: 4µgZinc: 2mg
Keyword Prunes, Walnuts, Wild Blueberries, yogurt
Tried this recipe?Let us know how it was!

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