JAMIESON EXPERTISE

Go Green

Nov 4, 2011     Posted by: Dr. Sara Henderson ND

Kale, spinach, Swiss chard, collard greens and broccoli contain calcium, magnesium and vitamin K, which are major players when it comes to bone health.
 

I always remind my patients to “THINK VEGETABLES”. When it comes to boosting bone building nutrients – GO GREEN! Kale, spinach, Swiss chard, collard greens and broccoli contain calcium, magnesium and vitamin K, which are major players when it comes to bone health. As well, these vegetables contain other bone supporting nutrients such as, vitamin C, folic acid and manganese. Add chopped greens to soups, or steam and toss with olive oil, fresh lemon and spices. Eat daily!

Wild Rice and Kale Salad
 
Serves 4 to 6
 
1 ½ cups of wild rice
3 ¾ cups water
Pinch of sea salt
4-5 kale leaves, rinsed and chopped
1 small red pepper, diced
1 bunch green onions, sliced small
½ cup freshly squeezed lemon juice
¼ cup extra virgin olive oil
Sea salt and freshly ground pepper taste
 

1. *Place the rice, water, and sea salt into a 3 quart pot. Cover and bring to boil, then reduce heat to low and simmer for 50-55 minutes, remove from heat and let stand to cool.

2. Place chopped kale, diced red pepper, sliced green onion, lemon juice, and olive oil into a large bowl and gently toss. Add cooked rice, sea salt and freshly ground pepper to taste. Toss and serve.

3. Store extra rice salad in a glass container in the refrigerator for up to 5 days.  

  *I like to add chopped garlic to my rice while cooking for extra flavour.
  **Sprinkle goat or cow feta on this salad for extra calcium and vitamin D.
  
Resource: The Whole Life Nutrition Cookbook – a naturopathic favourite.