Healthy bone bowl – a weekly must if you are on a dairy-free diet!
- MEAL:
- Dinner, Lunch
- BENEFITS:
- Gluten free, Immunity
- DURATION:
- 20-30 min
When & How
Calcium is just essential and we must consume enough of it to keep our bones strong and healthy. Inadequate calcium in the diet can weaken our bones and lead to irreparable damage. Milk and dairy products are the richest sources of calcium. Are you on a dairy-free diet? No worries at all! This bowl combines other foods packed with this important mineral.
Ingredients
(1 serving)
- 100g shrimps
- 70g white beans (cooked weight)
- Arugula
- 1/3 red onion, minced
- 5 sage leaves
- 1 tbsp sesame seeds
- Olive oil, salt & black pepper
Method
- Heat some olive oil into a skillet over low-medium heat. Cook the shrimps (approx. 8 minutes).
- Heat some olive oil into another skillet over low heat. Once slightly warm, add the minced onion and sage leaves. Once onion and sage are frying, add the beans and cook for about 5 minutes.
- Combine all the ingredients into a bowl. Drizzle some olive oil and sprinkle the sesame seeds. Add a pinch of salt and black pepper (optional).
Tips
- Squeeze some fresh lemon on top before eating. Lemon is rich in vitamin C which helps increase the absorption of the vegetable form of iron (non-heme iron) contained in the beans.
Benefits
SHRIMPS + BEANS
This is a functional combo for bone health from Chinese Medicine. Shrimps are rich in phosphorous, healthy fats, calcium, and selenium. Beans are rich in manganese and contain a good amount of iron, phosphorous and calcium.
SAGE
Sage is rich in calcium, potassium, and iron. It also aids with digestion and has debloating effects. Finally, this plant is rich in phytoestrogens which support hormonal health.
ARUGULA
Arugula is rich in manganese, iron, and calcium. This veggie also sustains the detox of the liver.
SESAME SEEDS
Sesame seeds are real little powerhouses. They are packed with minerals, including copper, magnesium, iron and calcium. One tablespoon contains about 10% of the recommended daily amount of calcium. So, make sure to use sesame weekly in your bowls or salads. Remember, however, that sesame seeds should be used as a source of fat.
