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    Today I’m highlighting National Osteoporosis Month, as it is quite common – Osteoporosis affects 1 in 3 women and 1 in 5 men in their lifetime!  

    How can we reduce our risk for osteoporosis? Diet and lifestyle play a huge role. However, it’s not just the calcium from dairy food that matter. There are other surprising foods in the plant-based world that can benefit bone health!

    Make sure you are incorporating the following into your diet:

    Protein Rich Foods (ie tofu, beans, etc)
    • Protein makes up 20-30% of bone mass.
    • The evidence shows that a high-calcium plus a high-protein diet is optimal for bone health.
    • Feel free to consume a mixture of plant and animal sources of protein (If you aren’t vegan) – most of us don’t consume enough plant-based protein!

    Calcium and Vitamin D
    • Bone contains about 99% of the body’s calcium, so we need calcium to build bones. However, we also need vitamin D to tell our body where to put the calcium
    • You need to aim fro 1000-1200 mg of calcium daily. Aim to incorporate at least two calcium-rich foods daily into your diet and take a vitamin D supplement to get 2000 IU daily
    • Look for high calcium and vitamin D fortified foods, including plant-based milks and 100% OJ!

    Vitamin C Rich Foods
    • Also aim for Vitamin C-rich foods, which helps to lay down new bone. It is also a convenient way to get more fruit – a recent study showed that adding just one serving of a fruit/veggie a day can decrease the risk of fractures!

    Check out how I made these meals in this video!

     

    Tofu Wrap

    • Servings: 4
    • Difficulty: Easy
    • Print

    Ingredients

    • 14 oz tofu, extra firm
    • 1 tbsp tamari 
    • 4 medium wraps
    • 1 cucumber, sliced
    • 4 cups spinach
    • 1 carrot, sliced
    • mayonaise of choice

    Directions

    1. Marinate the tofu slices in tamari for 15 minutes.
    2. Heat oven to 400 F. Once heated, add marinated tofu to a parchment paper lined baking sheet for 20 minutes, flipping halfway. 
    3. When you are ready to consume, spread the mayonaise on the tortilla flat and layer the spinach, cucumber and carrot and marinated tofu on top. Tightly roll up the wrap and enjoy!

    Crispy Sweet & Sour Tofu with Green Beans

    • Servings: 4
    • Difficulty: Easy
    • Print

    Ingredients

    • 4 cups green beans, trimmed
    • 2 cups brown rice, cooked
    • 2 tbsp avocado oil
    • 2 garlic cloves, chopped
    • 1 tsp ginger, minced
    • 1 tsp sriracha
    • 1/4 cup sugar free ketchup
    • 2 tbsp rice vinegar
    • 1 tbsp tamari
    • 14 oz tofu, extra firm – pressed and then cubed
    • 1 tsp sesame seeds

    Directions

    1. Preheat oven to 400°F.
    2. On a parchment-lined sheet pan, add the timmed green beans and top with 1 tbsp avocado oil. Bake in the oven for 20 minutes, flipping halfway.
    3. Mix together the srirache, ketchup, vinegar and tamari.
    4. In a small saucepan over medium-low heat, add 1/2 f the oil. Once hot, add the garlic and ginger and cook until fragrant, about 1 to 2 minutes. Add the cubed tofu and cook for about 5-7 minute, until each side is browned. Then add the sriracha, ketchup, rice vinegar, tamari mixture for 1-2 more minutes.
    5. Combine the brown rice, green beans and tofu. Enjoy!

    Protein Panckes

    • Servings: 4
    • Difficulty: easy
    • Rating: ★★★★★
    • Print

    Ingredients

    • 3/4 cup almond flour
    • 3/4 cup chickpea flour
    • 2 teaspoons baking powder
    • 1/4 teaspoon cinnamon
    • 1 ½ cup soy milk
    • 1 cup plain greek yogurt or coconut yogurt
    • 2 tbsp maple syrup
    • 2 tablespoons lemon jucie
    • 2 tablespoons coconut oil melted
    • 2 teaspoons vanilla extract
    • avocado oil for cooking

    Directions

    1. In a large bowl, whisk together the flour, baking powder, salt and cinnamon.
    2. In a another bowl, whisk together the milk, yogurt, maple syrup, lemon juice, coconut oil and vanilla extract until smooth and combined. Add the wet ingredients in to the flour mixture and whisk until combined and most of the lumps are out of the batter.
    3. Heat a large skillet or electric griddle over medium heat. Spray the pan with avocado oil. If desired, then pour 1/4 cup of batter on the hot skillet and repeat, leaving about an inch between pancakes. Cook until the pancakes bubble on the top and edges, about 2 minutes. Flip and cook for another minute or two until golden and set. Repeat and enjoy!

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