Ultimate Meals for Healthy Bones

Ultimate Meals for Healthy Bones


November is Osteoporosis Awareness Month, which makes now the perfect time to remind ourselves to take care of our bones. Osteoporosis is called the "silent thief" because it slowly steals your bone mass without any symptoms — until a fracture occurs. One of the best ways to prevent osteoporosis is by eating a healthy balanced diet with sufficient milk products every day, because they provide bone-building nutrients such as calcium, magnesium, vitamin D and protein.

Two images side-by-side. Left: close up of broccoli soup. Right: close up of mandarin salad.


Broccoli Soup
1 large bunch of broccoli
2 garlic cloves, minced
1 onion, chopped
1/4 cup long-grain white rice
pinch of hot pepper flakes
3 cups vegetable broth or chicken broth
3 cups milk
2 tbsp freshly squeezed lemon juice
salt and pepper to taste
sprinkle parmesan cheese
Mandarin Salad
1 can black beans, rinsed and drained
1 1/2 cups brown basmati rice, cooked
1 green bell pepper, diced
1 red bell pepper, diced
7 oz Canadian Gouda, diced
1 can mandarin oranges with its juice, segments chopped
1/2 cup onion, finely chopped
1/2 cup celery, finely chopped
2 tbsp fresh coriander, chopped
olive oil to taste


Vibrant Broccoli Soup

A close up of broccoli soup.

While broccoli does contain calcium, you'd have to eat almost five cups of broccoli to get the same amount of calcium that's found in one cup of milk. So try this soup with milk to ensure you're getting as many bone-building nutrients as possible.


Chop and separate broccoli into stalks and florets.

Combine stalks, garlic, onion, rice, hot pepper flakes and stock into a pot with boiling water. Reduce heat, cover and boil gently until rice is almost tender (10 minutes). Add florets and cook covered, for about another 10 minutes or just until broccoli is cooked.

In a blender purée batches until smooth. Return blend to pot and stir in milk. Heat over medium-low heat, stirring often, just until steaming (do not boil). Stir in lemon juice and season salt and pepper to taste.

Once plated, sprinkle Parmesan over soup.

Mandarin Salad

A colourful salad filled with mandarin slices, black beans, rice, peppers, gouda cheese, onion, celery, and coriander.

Try this easy recipe for your lunch or dinner to get your daily dose of nutrients.


Stir all ingredients together and you're done!

Tip: Kids and teenagers need two to four servings of milk products every day to build maximum bone mass. And adults need two to three servings every day to maintain that bone mass and minimize bone loss that naturally occurs.

More healthy bone recipes can be found here.

Link to Dairy Farmers of Canada website.