This delicious and nutritious dish is a game-changer for bone health, with collard greens packing a whopping 350mg of calcium per serving – that’s more than a cup of milk! Plus, as a cruciferous superfood, collards contain sulforaphane, a potent anti-cancer compound. A deliciously easy way to eat your greens!

Ingredients- Quick Collard Greens

• 2 large bunches of collards
• 2 tsps salt
• 1 large carrot, shredded

Ingredients- Coconut Peanut Sauce

• 1/4 cup peanut butter
• 2 tsps maple syrup
• 2 tsps tamari (gluten-free soy sauce), coconut aminos, Bragg’s liquid aminos, or regular soy sauce
• 1 tbsp apple cider vinegar
• 2 tsps grated fresh ginger
• 1 can coconut milk (light or regular)
• pinch of cayenne pepper (optional)

To make the collard greens:

1. Remove most of the thick central stem from the collards, while still keeping the leaves whole.
2. In a large pot, bring water to a boil. Add salt. Submerge the collard greens. Cook for 3 minutes.
3. Pour cooked greens into a colander in the sink. Let cool. Squeeze out excess water with your hands, pressing the cooked leaves into a tight ball. Chop the ball into bite-sized pieces.
4. Add the chopped collards and shredded carrots to a bowl.

To make the Coconut Peanut Sauce:

1. In a small saucepan over medium heat, add all of the sauce ingredients and bring to a light simmer. Whisk until smooth. Simmer on low heat for 3-4 minutes.
2. Drizzle the sauce over the cooked collards and shredded carrots. Mix well.
3. Top with chopped peanuts if desired.

Store the extra sauce in the fridge for up to 5 days.

For a more complete meal, add cooked chicken or shrimp. Serve over quinoa, brown rice, or cauliflower rice.

 

For more bone-nourishing recipes and inspiration, check out my upcoming Osteoporosis Group Visit:

In this Osteoporosis group medical visit series, we will discuss:

• How to eat and cook for healthy bones 
• The pros and cons of conventional drug treatment
• Nutritional tests that are important for bone health
• Supplements to optimize bone density
• The best exercise for strong bones

To join the group: Call 414-939-8748 or send us an email: info@lakesidenaturalmedicine.com

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.