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RECIPES FOR STRONGER BONESCabbage Saladwith Spicy PeanutDressingIngredients:FOR THE SALAD:1 head napa cabbage, thinly shredded1/2 small red cabbage,thinly shredded1 carrot, peeled and julienned1 cup snow peas, thinly sliced1/4 cup basil leaves1/4 cup cilantro leaves1 o avocado, diced1/4 cup chopped and roasted cashews2 tbsp. black sesame seedsFOR THE DRESSING:2 tbsp. smooth peanut butter2 tbsp. rice-wine vinegar1 tsp. sesame oil1 tsp. soy sauce1 tsp. raw honey1/2 teaspoon sriracha (hot sauce)1 clove garlic, finely minced1 tsp. freshly grated ginger2 tbsp. water22Prep Time: 20 mins otal Time: 30 mins Makes: 4 servingsDirections:1. Combine the cabbages, carrots, snow peas,avocado and half the herbs in a large bowl2. Whisk together all the ingredients for the dressingin a separate bowl, adding more water to thin ifnecessary3. Toss the cabbage mixture with the peanut sauceand top with the reserved herbs, cashews andsesame seeds

RECIPES FOR STRONGER BONESBasil BocconciniSalad32Prep Time: 10 mins Total Time: 10 mins Makes: 4-6 servingsIngredients:20 cherry tomatoes, halved20 fresh basil or mint leaves, chopped*This recipe allows you to get creative– you can substitute any fresh herb youhave at home20 small bocconcini balls1/2 cup balsamic vinegar1/4 cup olive oilSalt and pepper to taste23Directions:1. Toss all ingredients together in a bowl and serve!

RECIPES FOR STRONGER BONESMeals25 Linguine with Shrimp and Leeks27 Stuffed Trout28 Eggplant Parmesan29 Mediterranean Shrimp Casserole30 Chili Chicken with Banana Chutney32 Asparagus Pesto Pizza33 No-Crust Spinach Pie34 Stuffed Peppers35 Vegetarian Chili37 Halibut with Tomatoes and Capers38 Tortellini and Bean Soup39 Paella40 Falafels with Tahini Sauce42 Kale, Lemon and Walnut Pasta44 Salmon with Sun Dried Tomato Topping24

RECIPES FOR STRONGER BONESMEALSLinguini withShrimp andLeeks25

RECIPES FOR STRONGER BONESLinguini withShrimp and Leeks32Prep Time: 20 mins Total Time: 40 mins Makes: 3-4 servingsIngredients:2 quarts water1 pkg. whole wheat linguine2 tsp. cold-pressed extra virginolive oil2 leeks, sliced2 tbsp. white wine vinegar2 tbsp. white wine1/2 cup chicken stock1 tbsp. capers3/4 ounce goat cheeseSalt and pepper to taste8 ounces wild shrimp (peeled anddeveined)2 tbsp. dried pumpkin seeds2 tbsp. fresh basil leaves2 tbsp. red bell pepper, diced26Directions:1. Place the water in a large stock pot over high heat2. Place the olive oil in a large skillet over medium-highheat3. Add the leeks and cook, stirring frequently4. When the leeks are soft add the linguine to theboiling water5. Add the vinegar, wine, chicken stock, capers, andshrimp to the skillet with the leeks. Increase the heatto medium-high6. After the sauce is simmering and the shrimp beginto turn pink, reduce the heat to medium and add thepumpkin seeds.7. When the linguine is done, drain and and add pastato the skillet.8. Add the basil and cook for another minute tossingto blend the pasta with the leeks and sauce.9. Serve topped with the diced red bell pepper and saltand pepper

RECIPES FOR STRONGER BONESStuffed Trout32Prep Time: 15 mins Total Time: 45 mins Makes: 4 servingsIngredients:2 ounces breadcrumbs1/4 lb. dried apricots, finelychopped1/4 cup cilantro, chopped1 lemon, sliced into 4-6 slices3 ounces raw, unsalted pistachio nuts,shelled, chopped1/4 lb. grass-fed butter (or coconut oil)melted4 fresh wild whole trout, gutted, rinsedSalt and pepper to taste27Directions:1. Preheat the oven to 350F2. Place the breadcrumbs, apricots, coriander,pistachio nuts, half the butter, and seasoningin a bowl and mix well3. Place each trout on a large sheet ofbuttered foil4. Spoon half the stuffing inside each cavity5. Brush the trout with melted butter and topwith sliced lemon. Then enclose the foil aroundeach one6. Place on a baking tray and bake for25-30 minutes7. Removed foil and serve immediately

RECIPES FOR STRONGER BONESEggplantParmesan32Prep Time: 15 mins Total Time: 60 mins Makes: 6 servingsIngredients:4 chicken breasts, thinly sliced2 medium eggplants1/3 cup breadcrumbs3/4 lb mozzarella cheese, sliced thin3 cups marinara sauce1/4 lb parmesan cheese, grated28Directions:1. Preheat oven to 350F2. Peel and slice eggplant3. Line bottom of 13x9 inch baking dish with somemarinara sauce and top with the chicken breast slices4. Cover chicken with the eggplant slices5. Sprinkle breadcrumbs over eggplant6. Cover breadcrumbs with mozzarella cheese slices7. Pour marinara sauce over cheese8. Sprinkle Parmesan cheese over top9. Bake for 30-40 minutes at 350 degrees

RECIPES FOR STRONGER BONESMediterraneanShrimp Casserole32Prep Time: 20 mins Total Time: 55 mins Makes: 4 servingsIngredients:2 cups whole wheat shell pasta3 cloves garlic, crushed1-1/4 lbs. plum tomatoes,coarsely chopped1/3 cup white wine1 cup tomato sauce1/8 tsp. cayenne pepper11 ounces cooked wild shrimp,peeled and deveined2/3 cup cilantro or parsleyfinely chopped1-1/3 cups Asiago cheese, grated29Directions:1. Preheat oven to 400F2. Cook pasta in a large pot of boiling water about 6minutes, until partially cooked and drain3. Combine garlic with juice from tomatoes and winein saucepan over medium heat and bring to a boil,stirring frequently5. Simmer 5-7 minutes, until most of liquid hasevaporated. Stir in tomatoes, tomato sauce andcayenne. Bring to a boil6. Add shrimp, pasta, cilantro or parsley and half thecheese. Mix thoroughly7. Transfer to a shallow baking dish and sprinkle withthe remaining cheese8. Bake 15-20 minutes, or until heated through

RECIPES FOR STRONGER BONESMEALSChili Chickenwith BananaChutney30

RECIPES FOR STRONGER BONESChili Chicken withBanana Chutney32Prep Time: 60 mins Total Time: 1 hr, 20 mins Makes: 4 servingsIngredients:MARINADE:2 tbsp. orange peel, grated2 jalapeno peppers, seeded andcoarsely chopped1 tbsp. ginger root, peeled and grated2 tbsp. lime juice2 tsp. cold-pressed extra virgin olive oil2 garlic cloves, peeled and halved1/2 tsp. all spice1/4 cup pineapple, crushedCHICKEN:4 chicken breast, boneless and skinlessBANANA MANGO CHUTNEY:2 tbsp. ginger root, peeled and grated1/2 cup apple, peeled and diced1/2 cup raisins1 cup mango, peeled and diced1 cup pineapple, crushed1 tbsp. lime juice1/2 cup molasses1/4 cup cider vinegar2 tsp. cayenne pepper2 cups banana, chopped31Directions:Marinade and Chicken Instructions:1. In blender combine all marinade ingredients;process 2 minutes or until smooth2. Place chicken breast in shallow baking dish, spoonmarinade mixture evenly among the breast; coverand refrigerate 1 hour.3. Heat grill4. In small bowl, combine all chutney ingredients, mixwell and set aside. When grill is properly heated toa medium heat, lightly oil grill rack, cook chickenbreast 5 minutes and turn each breast, spoon onremaining marinade and cook another 5 minutesuntil internal temperature is 329F. Remove thechicken from the grill and serve with the chutneyChutney Instructions:1. In a mixing bowl, mix first 6 ingredients.2. In a large saucepan, combine molasses andvinegar; bring to a simmer; stir in fruit mixture andcayenne pepper.3. Simmer 5-8 minutes; remove from heat. Just priorto serving stir in bananas.

RECIPES FOR STRONGER BONESAsparagusPesto Pizza32Prep Time: 15 mins Total Time: 40 mins Makes: 2-3 servingsIngredients:1 bunch asparagus, chopped1 tbsp. cold-pressedextra virgin olive oil1 tbsp. pine nuts, chopped1 handful basil leaves1 clove garlic, chopped2 tbsp. Parmesan cheese, grated1 large baked pizza crust1/2 lb. goat cheese1/4 cup grated Parmesan cheese32Directions:1. Preheat oven to 350F2. Place asparagus in a steamer basket over boilingwater3. Cover pan and steam 5 minutes, or until brightgreen and almost tender4. Drain, rinse under cold water and rinse again5. Heat oil in a heavy saucepan over medium highheat6. Saut. pine nuts 3-5 minutes, stirring until lightlybrowned7. Transfer pine nuts in oil with basil, garlic andparmesan cheese then put in a blender or foodprocessor and process until smooth8. Spread pesto over crust and top with asparagus,goat cheese and grated Parmesan9. Place pizza on an oven tray and bake 15 minutes,or until topping is golden brown.

RECIPES FOR STRONGER BONESNo-CrustSpinach Pie32Prep Time: 15 mins Total Time: 1 hr, 10 mins Makes: 4 servingsIngredients:2 Tbsp. cold-pressed extravirgin olive oil1 cup mushrooms, sliced1 cup red bell pepper, sliced1 lb. ricotta cheese9 ounces frozen organic spinach,drained4 organic eggs1 cup grated cheese blendSalt and pepper to taste33Directions:1. Preheat oven to 350F2. Heat oil in a heavy nonstick skillet over mediumhigh heat3. Saute mushrooms and peppers 5-7 minutes, oruntil softened, set aside4. Beat eggs5. Add the spinach, ricotta cheese, mushrooms andpeppers and combine6. Pour into a buttered 13x9 inch pan and top withcheese blend and season with salt and pepper7. Bake 40 minutes

RECIPES FOR STRONGER BONESStuffed PeppersPrep Time: 20 mins Total Time: 40 mins Makes: 4 servingsIngredients:4 different colored peppers1 cup chickpeas1 yellow onion, chopped5 mushrooms, sliced1/2 cup of sliced black olives1 clove garlic, chopped1 cup quinoa1.5 cups marinara sauce1 tbsp. cold-pressedextra virgin olive oil1 tbsp. italian spicesSalt and pepper to taste4 slices mozzarella cheese34Directions:1. Set oven to high broil and place peppers onto therack to char all sides, about 15-20 mins2. Bring 2 cups of water to a boil and add quinoa,stirring occasionally until fluffy (about 20 minutes)3. Remove peppers from oven, set aside4. Saute onion, mushrooms, garlic and olive oil in pan5. Add chickpeas, olives, quinoa, marinara sauce,italian seasoning and salt and pepper6. Once mixture is combined, stuff each pepper7. Top with cheese slices8. Put peppers back in the oven for 10 minutes

RECIPES FOR STRONGER BONESMEALSCrockPotVegetarianChili(with Meat Option)35

RECIPES FOR STRONGER BONESCrockPot VegetarianChili (with Meat Option)Prep Time: 20 mins Total Time: 50 mins Makes: 6-8 servingsIngredients:2 cans crushed tomatoes1 cup corn1 cup red kidney beans1 yellow onion, chopped1/2 lb mushrooms, sliced1 celery heart, chopped1 bunch kale, chopped1 cup quinoa2 cups waterSEASONING:1 tsp. chili powder1 tsp. ground cumin1 tsp. garlic powder1 tsp. onion powder1/4 – 1/2 tsp. crushed red pepper*for meat add36Directions:1. Add all ingredients to a crockpot or large pot onlow-medium on stove top2. Let simmer for minimum 2 hours3. The easiest way is to make in the morning andleave to cook all day in crock pot for a hearty anddelicious dinner!

RECIPES FOR STRONGER BONESHalibut withTomatoes & CapersPrep Time: 20 mins Total Time: 40 mins Makes: 4 servingsIngredients:1 tbsp. cold-pressed extravirgin olive oil1 yellow onion, chopped2 cloves garlic, minced2 cups diced tomatoes1 tbsp. capers4 oceanwise halibut filletsSalt and pepper to taste37Directions:1. Preheat the oven to 350F2. Heat the olive oil in a large skillet over medium heat3. Add the onion and cook, stirring occasionally, untilit is soft and translucent, about 5 minutes4. Add the garlic and cook for 2 minutes more5. Add the tomatoes and capers, season with salt andpepper and cook for 5 more minutes6. Spoon a few tablespoons of sauce into a baking dish.7. Season the halibut fillets with salt and pepper andplace them in a baking dish.8. Pour the rest of the sauce over the fish and bakeuntil the fish is just cooked through, about 12 to 15minutes, depending on the thickness of the fish.

RECIPES FOR STRONGER BONESTortellini andBean SoupPrep Time: 20 mins Total Time: 30 mins Makes: 6 servingsIngredients:1 pkg. tortellini1 tsp. cold-press extra virgin olive oil2 white onions, diced1 red bell pepper, chopped3 cloves garlic, minced1 tsp. Italian seasoning1 cups water2 cups spinach, chopped1 cup navy beans, drained1 cup chicken stock1 can crushed tomatoes1 can artichoke hearts, diced38Directions:1. Heat the oil in a soup pot over medium-high heat2. Add the onions, bell pepper, garlic, and Italianseasoning to the pot3. Saute, stirring occasionally, for 5 minutes or untilthe ingredients are tender4. Add the water, spinach, beans, broth, tomatoes,and artichokes to the pot - raise the heat to highand bring to a boil.5. Lower the heat and simmer for 2 minutes.6. Add the tortellini to the pot and cook untilthoroughly heated, about 7 minutes.7. Serve

RECIPES FOR STRONGER BONESPaellaPrep Time: 15 mins Total Time: 55 mins Makes: 8 servingsIngredients:1 tsp. dried oregano2 cloves garlic, mincedSalt and pepper to taste3 tbsp. cold-pressed, extravirgin olive oil4 boneless, skinless chicken thighs1/2 pound chorizo sausage1 large organic onion, chopped1 red bell pepper, chopped2 1/4 cups long grain rice4 cups chicken stock1/2 tsp. saffron threads2 cups frozen peas1 cup diced, organic tomatoeswith their juices1 pound wild shrimp, peeledand deveined2 dozen cherrystone clams, scrubbed2 pounds mussels, scrubbed39Directions:1. Combine the oregano, garlic, salt and pepperwith 1 tbsp. of olive oil and rub the chickenwith it2. Heat 2 tbsp. of olive oil in a deep skillet overmoderate heat. Brown the chicken lightly onboth sides3. Add the chorizo, onion, green and red peppersand cook until the vegetables are soft, about10 minutes.4. Add the tomatoes and rice and cook 5 minutesmore. Add the chicken broth and saffron, mixwell, cover with foil and cook until the liquid isalmost absorbed, about 15 minutes5. Add the shrimp, cherrystones, mussels andpeas. Cover and cook until the mussels andclams are opened, about 10 minutes more6. Serve in a large shallow dish or in individualbowls

RECIPES FOR STRONGER BONESMEALSFalafelswith TahiniSauce40

RECIPES FOR STRONGER BONESFalafels withTahini SaucePrep Time: 20 mins Total Time: 50 mins Makes: 3-4 servingsIngredients:For the falafel:2 cups white onion, chopped2 garlic cloves, minced2 cups chickpeas1 cup parsley, chopped1 cup cilantro, chopped1 tsp. salt1 tsp. chili powder2 tsp. cumin2 tsp. baking powder1/2 cup all-purpose flour2 tbsp. cold-pressed extravirgin olive oilPita bread, for servingFor the tahini sauce:¾ cup plain yogurt4 tbsp. tahini (sesame paste)1 lemon, freshly squeezed41Directions:1. Add the onion and garlic cloves to the bowl of a foodprocessor and pulse just until they are finely minced.Remove the mixture and set it aside2. Add the chickpeas, parsley, cilantro, salt, chili powder,and cumin to the bowl of the food processor and pulseuntil they are roughly blended but not pureed3. Return the onion mixture to the food processor, alongwith the baking powder and just enough flour so thatwhen you pulse the processor, the mixture beginsto form a small ball and is not sticky. (Note: Start byadding small amounts of flour at once. You can addmore if the mixture is still too wet.)4. Transfer the falafel mixture to a bowl, cover it withplastic wrap and refrigerate it for 1 hour.5. While the falafel mixture is chilling, prepare the tahinisauce by whisking together the yogurt, tahini andlemon juice. Season it with salt and pepper, cover itand place it in the fridge.6. Once the falafel mixture has chilled, use a small icecream scoop or spoons to form the mixture into balls.(About 3 tablespoons worth)7. Set a large saute pan over medium heat and adda liberal amount of olive oil so that the pan is wellcoated. Let the pan preheat for 3 minutes then add thefalafel one by one, browning them on the first side for3 minutes, then flipping them once and browning thesecond side until the mixture is cooked throughout8. Transfer the falafel to a paper towel-lined coolingwrack and immediately season them with salt. Repeatthis process until you have cooked all of the falafel.9. Place three or four falafel inside a halved, warmed pitaand drizzle with the prepared tahini sauce.

RECIPES FOR STRONGER BONESMEALSKale, Lemonand WalnutPasta42

RECIPES FOR STRONGER BONESKale, Lemon andWalnut PastaPrep Time: 15mins Total Time: 30 mins Makes: 4 servingsIngredients:1 lb. (pkg) whole wheat pasta2 tbsp. cold-pressed extravirgin olive oil1 tbsp. garlic, minced1/4 tsp. red pepper flakes1 bunch kale, de-stemmed andthinly sliced1 pinch of sea saltzest of 1 lemon (approximately 11/2 tablespoons)2 tbsp. fresh lemon juice1/2 cup freshly grated parmesancheese, plus more for topping1/4 cup walnuts, toasted andcoarsely chopped43Directions:1. Place walnuts in a dry skillet set over mediumheat, until toasted -about 5 minutes. Set themaside2. Wash, de-stem and thinly slice your kale3. Mince your garlic cloves, and zest and juice yourlemon4. Bring a large pot of salted water to a boil for thepasta. Cook the pasta according to the packagedirections. Reserve 1/2 cup pasta water and thendrain5. When the pasta has about 5 minutes left to cook,heat the 2 tablespoons olive oil in a large skilletover medium heat6. Add the garlic and red pepper flakes and cook,about 30 seconds to 1 minute, until tender andfragrant7. Add in the sliced kale along with a pinch of seasalt and cook until wilted and tender, about 1-2minutes8. Remove from heat and add in the lemon zest andjuice, and give it all a good toss to combine9. Add the pasta to the skillet and toss to combine.Add in some of the reserved pasta water to createa thin sauce. This is to taste and you really justwant to add enough water so that the pasta isn’tsticking together in clumps10. Add in the 1/2 cup grated cheese and toss tocombine

RECIPES FOR STRONGER BONESSalmon with SunDried Tomato ToppingPrep Time: 15 mins Total Time: 40 mins Makes: 4-6 servingsIngredients:1-3 lb Salmon Fillet, deboned6 large garlic cloves, minced2 teaspoons salt4 tablespoons fresh Basil, chopped3 tablespoons sun-driedtomatoes packed in oil¼ cup olive oil44Directions:1. Preheat oven to 325 F2. Combine sun-dried tomatoes, garlic, basil, olive oil,and salt in a bowl3. Brush a tablespoon of olive oil on a baking sheetand place salmon fillet

ingredients and playful recipes that will make cooking easy and fun again. Each recipe contains calcium, magnesium and many other important vitamins and minerals for bone health. Your bones need real, whole foods and this recipe book will provide that. RECIPES OR alg