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Healthy Recipes and Menus for Bone Health

Featured Recipes

Turkey & Balsamic Onion Quesadillas

Not your traditional quesadilla, these feature deli turkey and Cheddar cheese, along with onions quickly marinated in balsamic vinegar. Serve with sauteed vegetables or a tossed salad for a quick meal.

» Turkey & Balsamic Onion Quesadillas

Fennel & Chicken Flatbread

Here's an easy, new take on pizza: pita rounds that hold a fennel and chicken saute and that are then baked until the cheesy topping melts. Although great warm, they're just like pizza: a fabulous lunch out of the fridge the next day.

» Fennel & Chicken Flatbread

Warm Bean & Arugula Salad

In this salad, saucy, lemony beans stand in for a warm dressing, coating the arugula and wilting it just a bit to mellow its naturally assertive character. Add a piece of warm crusty bread and a glass of crisp white wine to make this an excellent light supper.

» Warm Bean & Arugula Salad

Crunchy Pear & Celery Salad

Crisp pears are tossed with Cheddar cheese and pecans in this delicious salad. For an Italian twist, try a good Parmesan with some toasted pine nuts or to go British use crumbled Stilton and toasted walnuts.

» Crunchy Pear & Celery Salad

Chicken Cassoulet

A classic cassoulet takes two days to make and is larded with fat. This version keeps it simple with one skillet and a light touch. Serve with some crusty whole-grain rolls.

» Chicken Cassoulet

Pork Tenderloin "Rosa di Parma"

This is a traditional roast from the Italian province of Parma, often served for special family celebrations. (“Rosa di Parma” means it's stuffed with Parmigiano-Reggiano and prosciutto.) Typically made with beef, it is equally delicious and more economical made with pork tenderloin and ideal for entertaining parties of 8 to 10. Seek out true Italian Prosciutto di Parma and Parmigiano-Reggiano for this dish—even though they are more costly, the superior flavor is worth the expense.

» Pork Tenderloin "Rosa di Parma"

Red Potato Colcannon

There are countless variations on this classic Irish potato-and-cabbage combination—ours is made with steamed red potatoes, sauteed cabbage and just a touch of butter.

» Red Potato Colcannon


Healthier bones mean healthier bodies, and keeping your bones healthy means calcium, calcium, calcium. It works this way: 99% of your calcium is stored in bones and teeth, the other 1% circulates in the body, helping important functions like muscle contractions and blood clotting. If your diet is low in calcium, your body draws the mineral from your bones, which, over time, can make them brittle. Our delicious recipes are carefully selected because they offer at least 15% of the recommended daily value for—you guessed it!—calcium.

Don’t forget vitamin D, which helps the body absorb calcium, and which comes from fortified dairy products, egg yolks, salmon, tuna and other foods. Research suggests that fruits and vegetables rich in potassium, magnesium and vitamin K may also be important for healthy bones. Weight-bearing exercise helps, as does keeping your sodium intake in check and maintaining a healthy weight. (It turns out you can be too thin; dipping into an “underweight” category disrupts hormones critical to bone health.) And here’s a news flash: among the reasons smoking is bad for you, it reduces calcium absorption and bone mass.

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