Our body’s ability to build and maintain healthy bones is heavily influenced by the nutrients, or lack thereof, in our diets.
Recipe for building strong bones by Dr. Claudia Tamas
Nutrient dense foods provide bone building materials and other compounds that protect and nurture our bones. A diet rich in a large variety of fibrous vegetation and good quality proteins creates an appropriate environment for optimal bones and bodies.
Fatty fish, like wild caught salmon, provide the diet with a good food source for Vitamin D, the fat-soluble vitamin that plays a key role in bone growth and remodeling. Specifically, one of the things it does is it helps the gut absorb calcium. Nearly 50 percent of adults in the U.S. are deficient in Vitamin D, largely because of lack of direct sunlight for a large chunk of the year and our indoor lifestyles.
A large variety of fibrous vegetation provides the body with bone replenishing minerals such as magnesium, calcium, zinc and phosphorous, and creates an alkaline environment which supports bone health.
For the Roasted Veggies:
- 1 onion
- 1 bunch of broccolis
- 1 lb. asparagus
- 1 zucchini
- 1 yellow squash
- 1 red, yellow, and orange pepper
- 1 pkg. mushrooms
Cut all vegetables into bite-size pieces and place in a large mixing bowl.
Drizzle with approximately 3 Tbsp. Olive Oil and toss with salt and pepper to taste. Place veggies on one or two roasting pans.
For the Salmon:
Mix the following spices to create a rub for the salmon. This will make extra which you can save for a later use.
- 2 Tbsp. garlic powder
- 2 Tbsp. paprika
- 1 Tbsp. onion powder
- 1 Tbsp. dried oregano
- 1 Tbsp. dried thyme
- 1 tsp. salt & pepper
Sprinkle both sides of your desired number of Salmon fillets with the seasoning rub.
Lay salmon fillets on a roasting pan. If there is room, you can place them on the same roasting pans with the veggies.
Put the veggies and the salmon in the oven for 20-30 minutes at 450 degrees.
