So I broke my elbow…. put your microscopic violin away. Whenever I get sick or injured, which luckily does not happen often, I always look for nutritive solutions which can assist in my recovery. To make light of an annoying aliment, I utilized the opportunity to take an expansive view of my diet and see if I am lacking in certain nutrients that could aid in recovery. With broken bones and damaged ligaments, I immediately thought about calcium, phosphorus, Vitamin D and protein as well as anti-inflammatory agents to further assist with healing.
Calcium, Phosphorus, and Vitamin D are essential for making bones strong and healthy. Common sources of calcium and phosphorous include milk, yogurt and cheese, additionally, calcium can also be found in salmon and sardines (especially if the bones are consumed), almonds, and dark leafy greens (kale, turnip greens, spinach and collards). Calcium is also fortified in orange juice, many cereals, tofu, and plant-based milks.
Phosphorus is a major component in bone mineralization and can be found in whole grains, certain vegetables (broccoli, mushrooms, pumpkin, and corn to name a few), legumes, and chocolate.
Calcium, phosphorus, and Vitamin D work together to allow for the most advantageous absorption. Vitamin D can be obtained from the sun’s rays, supplements, and food. Food sources of Vitamin D are limited but can be found in egg yolks, fatty fish, oysters, fortified milk and bread. According to the Academy of Nutrition and Dietetics, men and woman should consume 1000 mg of Calcium a day and 600-800 IU of Vitamin D daily; these amounts increase after age 50.
Vitamin C is an important anti-inflammatory agent that boosts the immune system as well and encourages bone growth, muscle and cartilage development. Vitamin C is found in most fruits and vegetables.
To try and eat the most “healing” foods which provide my body with the essentials necessary to foster a speedy recovery, I dabbled in some roasted organic chicken, plenty of Siggi’s yogurt, eggs, upped my intake of orange carrot juice, and made sure that I had an array of whole grains and satisfying dark, leafy greens.
If you are dealing with an aliment or just want some recipe ideas to increase your vitamin C, D, phosphorus and calcium intake, here is what I made recently (with some major help from my buddy). I hope you get inspired!
Roasted butternut squash topped with toasted pumpkin seeds, pomegranate seeds, and shaved parm
Butternut squash is not only one of my favorite squashes it is loaded with beta-carotene, fiber, vitamin C and calcium! This was a delicious Fall-appropriate dish that was bursting with color and flavor. Cubed butternut squash was tossed with canola oil and roasted for 30-40 minutes. Once tender and slightly caramelized, I topped the squash with shaved parm, toasted pepitas, pomegranate seeds, and finished with aged balsamic.
Wheat berries with organic rosemary roasted shiitakes, and dino kale (lacinato kale)
Wheat berries are phosphorus rich, the mushrooms contain potassium and the kale is dense in calcium, vitamins A, K and C. This was a really earthy dish. I cooked the wheat berries in low-sodium vegetable stock for added flavor and braised the kale in stock as well. The mushrooms were roasted with rosemary and olive oil for 30 minutes and then mixed together with the kale and wheat berries.
The cool lime dip was a nice contrast for the spiced carrots which are beta-carotene rich and a nice alternative to a starchy side.
Moroccan spiced organic purple carrot fries with lime coriander dip
- 1-bunch carrots
- 1-tablespoon olive oil (eyeball depending on the amount of carrots you have)
- 2-tsp Moroccan spice blend (chili powder, turmeric, garlic powder, salt, cumin, black pepper, chili flakes, oregano, onion powder, and coriander)
Lime Coriander Dip
- ¼ cup fat free plain Greek yogurt, vegenasie, or mindful mayo
- Juice of ½ a lime
- 1 tsp coriander
Preheat oven to 375° F
Cut carrot into sticks
In a bowl coat carrots with canola oil and spice blend
Transfer to a roasting pan and spread out evenly
Roast for 20-30 minutes until tender and slightly crisp
Mix all the dip ingredients together