Bone health starts with what’s on our plate. So here is a bone nourishing salmon chowder recipe.
Healthy Food = Healthy Bones
The nutrients essential to build a strong and resilient skeletal system can be found in many common foods. Broccoli is loaded with calcium, which we all know is important for our bones. But in order for the body to utilize calcium it needs adequate vitamin D.
Unfortunately, many people spend the majority of their day inside away from the vitamin D producing UVB rays of the sun. There are however a few foods that are significant sources of vitamin D. One of these foods is wild-caught salmon.
Here’s a recipe that incorporates these bone building ingredients in a delicious chowder recipe.
1 tablespoon organic olive oil
1/3 cup chopped organic carrot
1/3 cup chopped organic celery
4 cups fresh free-range or organic chicken broth
1 1/2 cups spring or filtered water
1 12-ounce wild caught salmon fillet
2 1/2 cups organic broccoli florets coarsely chopped
2 cups steamed and pureed cauliflower florets
3 tablespoons chopped fresh organic chives or scallions
1/4 cup chopped fresh organic dill, or 2 teaspoons dried organic tarragon
1 tablespoon organic dijon mustard
1/4 teaspoon sea salt
Freshly ground organic pepper to taste
Heat oil in a large saucepan or Dutch oven over medium heat. Add carrot and celery and cook, stirring frequently, until the vegetables just begin to brown, three to four minutes. Add broth, water, salmon, cauliflower and chives (or scallions) and bring to a simmer.
Cover and cook, maintaining a gentle simmer, until the salmon is just cooked through, five to eight minutes. Remove the salmon to a clean cutting board. Flake into bite-size pieces with a fork. Stir cauliflower puree, dill (or tarragon), and mustard into the soup until well blended.
Return to a simmer. Add the salmon and reheat. Season with salt and pepper.
Recipe adapted from www.joplingwell.com