Bone-Boosting Salmon & Kale Power Bowl

Bone-Boosting Salmon & Kale Power Bowl

Ingredients:

Salmon Fillet (4 oz) – for Omega-3s, Vitamin D, and protein

Spinach and Kale Salad Base (1 cup each) – for Magnesium, Calcium, and Vitamin K2

Roasted Sweet Potatoes (1/2 cup, cubed) – for Vitamin A and potassium

Quinoa (1/2 cup, cooked) – for Magnesium, protein, and other minerals

Pumpkin Seeds (2 tbsp) – for Magnesium and Zinc

Broccoli (1/2 cup, steamed) – for Calcium and Vitamin K2

Avocado (1/4, sliced) – for healthy fats that enhance Vitamin D absorption and provide Omega-3s

Fresh Strawberries or Blueberries (1/4 cup) – for antioxidants and Boron

Tofu or Cottage Cheese (1/4 cup) – for added Calcium and protein

Sauerkraut (2 tbsp) – for a dose of Vitamin K2

Dressing:

Extra Virgin Olive Oil (1 tbsp) – for Vitamin E and Omega-3s

Lemon Juice (1 tbsp) – for Vitamin C to aid in collagen synthesis

Salt & Pepper – to taste

Garlic Powder – for flavor and additional minerals

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Instructions:

1. Cook the Salmon: Pan-sear or bake the salmon fillet until fully cooked (about 4-6 minutes per side), seasoning with a pinch of salt and pepper.

2. Prepare the Sweet Potatoes: Roast the cubed sweet potatoes with a drizzle of olive oil and a sprinkle of salt and garlic powder at 400°F (200°C) for about 25 minutes until soft and golden.

3. Prepare the Quinoa: Cook quinoa according to package instructions.

4. Assemble the Salad Base: In a large bowl, layer the spinach, kale, steamed broccoli, and roasted sweet potatoes.

5. Add the Protein & Fats: Top with cooked salmon, quinoa, pumpkin seeds, avocado slices, and either tofu or cottage cheese.

6. Add the Fruits & Fermented Ingredients: Sprinkle strawberries or blueberries on top, along with a few spoonfuls of sauerkraut.

7. Drizzle with Dressing: Whisk together the olive oil, lemon juice, salt, and garlic powder, then drizzle over the salad.

8. Serve: Enjoy your meal, knowing it's packed with all the nutrients needed to support bone health!

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Nutritional Breakdown:

Calcium: From broccoli, kale, tofu or cottage cheese, and spinach

Vitamin D: Salmon and fortified tofu or dairy

Vitamin K2: Sauerkraut and kale

Magnesium: Spinach, quinoa, pumpkin seeds, and avocado

Collagen Support: Antioxidants from berries and Vitamin C in lemon juice help collagen synthesis

Omega-3 Fatty Acids: Salmon and avocado

Boron: Strawberries or blueberries

Zinc: Pumpkin seeds and salmon

This meal offers a balanced mix of proteins, healthy fats, and plenty of bone-supportive vitamins and minerals, while being flavorful and filling.