Despite a life filled with exercise, I have osteoporosis, or at least did until my latest bone scan. Now, my bones are growing healthier every day, thanks to diet, an exercise regime designed to strengthen bones, and carefully chosen supplements.
My diagnosis came shortly after I learned I had celiac disease. Determined to keep healthy, I got busy right away reading about natural ways to encourage bones to become vigorous again. Calcium supplements that include other bone friendly vitamins and minerals are part of my daily regimen, but so are calcium-rich meals, daily hikes wearing an 8-pound weight vest, and a twice-weekly Pilates for Buff Bones class.
Lisa Levinson, our Pilates teacher, and I collaborated on a Bone Health Spa Day—Lisa taught bone strengthening exercises and meditations, and I presented a high-calcium cooking class. I focused on nondairy ingredients for a few reasons: We all know that dairy products are loaded with calcium, so that is easy. However, there is debate about how much dairy we should be consuming. So, it’s a good idea to learn about other foods that contain significant amounts of calcium—versatile and tasty items like cannellini beans, broccoli, kale, sesame seeds, tofu, edamame, rhubarb, and almonds.
High Calcium Cooking Class
- Cannellini Bean Hummus with Broccoli, Green Beans and Homemade Tortilla Chips
- Thai Tofu, Sweet Potato and Chinese Broccoli Curry
- Quinoa Salad with Edamame, Sautéed Kale, Radishes and Avocado
- Spiced Rhubarb, Fig, Prune, and Orange Compote with Candied Almonds
After I demonstrated the recipes, we sat down together to enjoy the meal and exchange tips on bone health. The following recipe from the class is delicious, even if you’re not focusing on calcium.
Cannellini Bean Hummus with Broccoli, Green Beans and Homemade Tortilla Chips
Ingredients
- 1 large shallot, minced
- 2 cans, 15 oz cannellini (white kidney) beans, drained, liquid reserved
- ½ cup tahini
- ½ cup fresh lemon juice
- 1 teaspoon finely grated lemon zest
- ¼ cup extra-virgin olive oil
- ⅛ teaspoon cayenne pepper
- 4 teaspoons minced fresh marjoram or thyme
- Coarse kosher salt and freshly ground pepper
- Tasted sesame seeds
- Steamed broccoli florets
- Blanched green beans
- Homemade Tortilla Chips, see recipe
Instructions
- Place the shallot in a small bowl. Cover with water and let stand 5 minutes. Drain well. In a food processor, combine the shallot, cannellini beans, tahini, lemon juice, lemon zest, oil, and cayenne and puree until smooth. Mix in enough bean liquid or water to thin to the consistency of thick mayonnaise. Mix in the marjoram. Season to taste with salt and pepper. Spread the bean puree in a shallow serving bowl. Sprinkle with sesame seeds and serve with vegetables and chips.
Homemade Tortilla Chips
Ingredients
- 6 Trader Joe’s corn tortillas
- Olive oil
- Coarse kosher salt and freshly ground pepper
Instructions
- Preheat the oven to 350° F.
- Brush both sides of the tortillas with oil. Sprinkle one side with salt and pepper. Stack the tortillas and cut the pile into eighths. Spread the chips out in a single layer on two large baking sheets. Bake until golden brown and crisp, rotating the baking sheets once, about 12 to 15 minutes. Serve warm or at room temperature.
1 thought on “Buff Bones Day<br>Cannellini Bean Hummus”
loved hearing about your bone healthy cooking class and exercise. And, thanks for all the tips on calcium-rich foods outside the dairy realm!