Building strong bones isn’t just a matter of popping calcium supplements. It’s important to eat a diet rich in many essential nutrients to build strong bones, including: boron, calcium, manganese, magnesium, phosphorus, potassium, silica, zinc, vitamin A, vitamin C, vitamin D3, vitamin K, as well as B-complex vitamins like B9, B6, and B12. And, of course, it’s imperative to get essential bone-building exercise that involves impact, such as walking, jogging or rebounding (bouncing on a mini trampoline).
To help you build strong bones I developed the following recipe that can be used in place of Caesar salad dressing or as a delicious dip for crudités. It is packed with a large amount of calcium, as well as many other critical bone-building nutrients. To make the salad dressing use enough water to reach the desired consistency. To make the recipe into a dip simply use less water to keep a thicker consistency. This delicious recipe takes only minutes to prepare and can easily be adapted to suit your flavor preferences. It’s delicious with a teaspoon of cumin added or throw in a handful of roasted red peppers. Alternatively, add some chopped fresh herbs from your garden: basil, chives, or cilantro work especially well but you can use whatever you have on hand.
Bone-Building Salad Dressing
½ cup raw tahini (mashed sesame seeds found in most health food stores or Lebanese or Middle Eastern markets)
2 fresh lemons, juiced (fresh lemon juice allows your body to absorb more of the calcium in this dressing)
1 clove fresh garlic
1-2 Tbsp cold-pressed flax oil
pure water (as needed to obtain the desired consistency)
Blend all the ingredients together, adding water until you obtain the desired consistency. Use more water for a salad dressing, less for a vegetable dip. Toss with salad greens or serve alongside chopped carrots, celery, broccoli, cauliflower, peppers, or other vegetable crudites. Serves 2 to 4.
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