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 dip1-tablespoon canola 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
