Bone-healthy recipes created for our Symposium in 2023 by Sue O-Neill-Berest and Heather Donald.
Broccoli & kale salad with tahini dressing
Ingredients
• Large bunch of cavolo nero kale or packet of chopped curly kale
• 1 large head of broccoli
• 1 cup of cooked quinoa
• 1/4 cup of chopped dried figs
• ¼ cup of pumpkin seeds
For dressing:
• ½ cup tahini
• ¼ cup red wine vinegar
• 1 teaspoon maple syrup
• 2 cloves of garlic crushed
• 2 Tablespoons lemon juice
• ¼ cup of water to thin dressing
Method
1. Chop kale and broccoli into small florets; thinly slice the larger broccoli stalks
2. Put chopped vegetables in a large salad bowl along with the cooked quinoa, chopped figs and pumpkin seeds
3. For the dressing whisk all the ingredients together and pour over the salad
4. Mix salad to coat with dressing
5. Chill in fridge for at least 30 minutes to soften the kale and broccoli stems
Adapted from recipe found here: https://www.walderwellness.com/broccoli-kale-salad-tahini-dressing/
Tinned salmon fish cakes with seedy crust
Ingredients
• 600g floury potatoes peeled and cut into large chunks
• 100g frozen peas
• 1 lemon, zest only (use lemon from kale salad)
• 3 spring onions, finely sliced
• Salt & pepper to season
• 2 Tablespoons mayonnaise
• 2 x 213g tinned salmon, drained well
• 50g plain flour with extra for dusting
• 1 large egg
• 100g panko breadcrumbs (can substitute gluten free oats)
• 2 teaspoons sesame seeds
• 6 Tablespoons vegetable oil and 2 knobs of butter if frying and not using an airfyer
• Cooking spray if using an airfryer
Method
1. Place potatoes in water, bring to boil and cook for 15-20 minutes until soft. Add peas for 30 sec at this point. Drain well
2. Once cool mash well. Add lemon zest, spring onions, mayonnaise, season with salt & pepper and mix thoroughly. Add salmon and use fork to fold through the potato mixture. You should still have some nice salmon chunks
3. Flour your hands and shape into 8 patties
4. Mix breadcrumbs and sesame seeds together on 1 plate; beat eggs in a bowl and make up another plate with lightly seasoned flour
5. Lightly coat each fishcake in seasoned flour then dip in egg before covering in breadcrumb/sesame seeds
6. Chill for at least 20 min, can be left in the fridge for up to 24hrs
7. If frying heat up oil and butter in a pan and lightly fry fishcakes 3-4 minutes on each side over a medium heat.
8. If using an airfryer coat the basket with cooking spray to prevent the fishcakes sticking. Coat the fishcakes with cooking spray before placing in the basket. Make sure the basket is not too crowded and may need to cook in batches. Cook on 200 degrees for 12 minutes or until they are crisp and brown
Adapted from BBC Good Food found here: https://www.bbc.co.uk/food/recipes/salmon_potato_and_pea_62780
Seeded bean cake
Ingredients
• 1 can white beans, butterbeans work well
• 125g chopped mushrooms, chestnut mushrooms are great
• 1 small onion diced
• 1 clove crushed garlic
• 2 teaspoons vegetable oil
• 100g panko breadcrumbs
• 2 teaspoons sesame seeds
• 2 tablespoons white or brown miso
• ½ teaspoon smoked paprika
• 1 egg or egg substitute made up according to instructions
• Bit of flour for dusting
• Cooking spray
• 3 tablespoons tahini (1 for patties and 2 for dressing)
• Salt & pepper
• 2 tablespoons chopped chives
• 2 tablespoons of water
• 2 tablespoons white wine vinegar
Method
1. Mash beans in a bowl
2. Lightly brown onions and garlic, add mushrooms and fry for a few more minutes. Take off heat and stir through miso
3. Add to mashed beans along with 50g ie half of the panko breadcrumbs, smoked paprika, salt and pepper and 1 tablespoon of tahini. Mix thoroughly and shape into 8 patties and refrigerate for 20 minutes
4. Mix rest of breadcrumbs and sesame seeds together, beat up egg in a bowl or egg substitute.
5. Dust patties lightly with flour then dip into the egg and into the panko breadcrumb mixture. Refrigerate for 20 min
6. Spray basket of airfryer with cook spray and lightly spray the patties before placing in the basket, do not overcrowd the basket
7. Cook at 200 degrees for 15 minutes, turning halfway through cooking time
8. Whilst they cook in a bowl whisk the chopped chives, water, vinegar and remaining 2 tablespoons of tahini with some salt & pepper
9. Drizzle the patties with the dressing
Adapted from:
https://www.delish.com/cooking/recipe-ideas/a39801308/air-fryer-black-bean-fritters-recipe/
Chia Seed Pudding
Ingredients
• 2 tablespoons chia seeds
• 125ml almond milk
• 2 teaspoons honey or maple syrup
• Fruit such as berries, mango, kiwi, banana to serve
Method
1. Combine chia seeds, milk and 2 teaspoons honey/maple syrup in a bowl or jar
2. Cover and chill overnight or for at least 8hrs
3. Serve topped with the fruit
Recipe from BBC Good Food, found here:
https://www.bbcgoodfood.com/recipes/chia-pudding