Salad Dressing and Dip With Bone-Building Nutrients

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.

Adapted with permission from Healing Recipes by Michelle Schoffro Cook, PhD, DNM, ROHP. Copyright Michelle Schoffro Cook.

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Ingrid Hahn
Past Member 3 years ago


Magdalena J.
Past Member 3 years ago

Thanks for sharing!

Taylor Story
Taylor Story3 years ago

Mm, yum

Janis K.
Janis K3 years ago

Thanks for sharing.

Alan Lambert
Alan Lambert3 years ago

Forwarded, thanks for sharing

Monika Ka
Monika K3 years ago

Thank you.

Elena T.
Elena Poensgen3 years ago

Thank you :)

Mary T.
Mary T3 years ago

thanks for sharing the healthy recipe

greenplanet e.
greenplanet e3 years ago

sounds yummy

Connie O.
Connie O3 years ago