sa, sour cream and shredded cheese if desired. Serves
Dinner: Healthy, Gluten-Free Minestrone Soup
- 1 cup black beans (or any beans of choice)
- 1 cup kidney beans (or any beans of choice)
- 1 cup pinto beans (or any beans of choice)
- 1 cup green beans, ends removed and chopped
- 1 large onion, diced
- 1 tablespoon minced garlic
- 3 celery stalks, diced
- 2 cups carrots, diced
- 2 zucchinis, diced
- 1 cup broccoli florets and stems, chopped
- 4 ripe tomatoes, or 6 oz. can of tomato paste
- 1/2 tablespoon parsley
- 1 1/2 tablespoons dried oregano
- 1 1/2 tablespoons dried basil
- 1/2 tablespoon onion powder
- 1/2 tablespoon garlic powder
- 1/4 cup tamari
- Sea salt, to taste
- Black pepper, to taste
- 1 handful of freshly washed spinach leaves
- 1 cup wild rice pasta shells
- Olive oil
- Optional: shredded cheese
- Prepare the beans. If you are using dried beans, soak them overnight, rinse them, and cook them in simmering water for 90 minutes. If using canned beans, drain them, rinse them very well and set them aside.
- If using raw tomatoes instead of tomato paste (if using tomato paste, move on to step 3) pour one cup of water into a soup pot and boil on high heat. Peel the skins off the tomatoes, roughly chop them up and place them in the pot. Stir them in the boiling water, allowing the tomatoes to soften and allowing the water to reduce, about 3 minutes. Lower to simmer, add in 2 tbsp. of olive oil and 3 pinches of sea salt, and stir together, mashing the tomatoes down with the back of the spoon.
- In the soup pot, sauté the diced onion, garlic, celery and carrots. Then add the chopped zucchini, green beans and broccoli.
- If you are not using fresh tomatoes, than at this point, add in the tomato paste. Also, add the parsley, basil, oregano, garlic powder and onion powder into the soup pot. Fill the pot with water to just over three quarters full, and allow the soup to simmer for 20 to 30 minutes. Dump in the cooked beans, and then turn the heat low.
- Using a fork, mash some of the softened carrots and tomato chunks against the sides of the pot, and then stir them into the water to color the soup broth.
- Stir in the tamari, salt and pepper.
- While the soup is still hot, throw in the fresh spinach leaves. Stir them in, allowing them to wilt.
- In a separate pot, cook the rice pasta shells according to package instructions, until tender (don’t overcook). Rinse and drain them, and add them into soup bowls just before serving (otherwise, if left in the soup pot, they will become mushy).
- Optional: Sprinkle shredded cheese on top of each soup bowl, just before serving.
Foods to avoid in our osteoporosis diet plan
Of course, when enjoying your osteoporosis diet plan there are some foods you should avoid as they can increase bone loss. Some foods to steer clear of are:
- Soft drinks
- High-sodium foods
- Sugary snacks
These food items are not only unhealthy, but they can aid in bone loss as well. So if you’re looking to prevent osteoporosis, avoid these bone-killer food items.
Bone loss prevention through diet
Our diet has the ability to greatly influence our health, so by picking the right foods we can live well and experience strong bones for years to come. By knowing what to eat and what not to eat, your osteoporosis diet plan can be most effective.
Strong bones mean a strong body and it’s not too late to start enjoying foods that help osteoporosis. Try some of the recipes provided or maybe whip up some on your own. It’s a delicious way to ensure your bones remain strong so you can live an active life, without worrying about osteoporosis.