V for Life

Osteoporosis – some of VfL’s best recipes to promote bone health

Posted by Claire on 08/06/23 in Nutritional Advice

June is Osteoporosis Awareness Month; being vegan or vegetarian you may wonder if osteoporosis can affect you.

Osteoporosis is a bone disease that develops when bone mineral density and bone mass decreases, also when the structure and strength of bone changes. This can lead to a decrease in bone strength resulting in an increased risk of fractures (broken bones). Anyone can experience this health condition, especially as you age. If you have risk factors or are concerned then you should speak to your GP.

Taking regular exercise and eating healthily, particularly foods rich in calcium and vitamin D, are great ways to keep your bones as strong as possible, according to the NHS. Check out your usual food labels, because many of your favourites are possibly already fortified. NHS advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter, because you’re outside less. People at high risk of not getting enough vitamin D, who perhaps spend a lot of time indoors, should take one throughout the year.

VfL has some great recipes in its armoury that can help top up some bone-friendly vitamins and minerals.

Broccoli Curry

Leafy green vegetables, such as cooked broccoli, Brussel sprouts, kale and collard greens are excellent sources of calcium and can offer high absorption rates. Calcium can also be found in beans and fortified plant milks. The medium heat of our Broccoli Curry is balanced with coconut milk (also rich in calcium) for a rich creamy sauce.

Battered Tofu & Nori Seaweed 'Fish' & Chips

Tofu is also a terrific source of calcium. It's a versatile ingredient that can be used in savoury or sweet dishes. One of our favourite tea-time recipes is this version of 'fish' and chips. It has a crunchy outer and soft middle giving the tofu 'fish' a satisfying bite, and the lemon adds a wonderful sharpness. Add some chunky chips for the ultimate treat.

Chocolate Avocado Pudding

For a simple dessert that can be whipped up in minutes try our Chocolate & Avocado Pudding. As well as the tofu, the avocado contains key nutrients including vitamin K that plays an important role in calcium absorption.

Vegan Chickpea 'Tuna' Sarnies

Other sources of calcium include beans and chickpeas. As well as being rich in protein, chickpeas are a great source of magnesium, which is another important mineral for strong bones. Our chickpea 'tuna' is perfect for a lunchtime sandwich filling.

Banana & Peanut Butter Fortified Milkshake

Packed full of both soya milk and banana, a fortified smoothie is a simple way to help boost potassium and calcium intake.

Creamy Mushroom & 'Chicken' Pie

Mushrooms are a great source of vitamin D (surprisingly, since they are often grown in the dark and a lot of our personal vitamin D comes from sunlight!) Our Creamy Mushroom & 'Chicken' Pie is a crowd-pleasing dish for Sunday lunch.

Tomato & Quinoa Soup

Citrus fruits, tomatoes, peppers and most other fruits and vegetables are excellent sources of vitamin C. Our tomato and quinoa soup makes a delicious lunch. 

Kale Crisps

You can find Vitamin K in most foods that have lots of calcium, including dark leafy greens, beans, and soy products. If you fancy a snack that's healthy and tasty why not try some kale crisps? Other tasty snacks to graze on and add nutrients throughout the day include fruit, veggie sticks with hummus, fortified non-dairy yogurts and mixed dried fruit and nuts.

For more nutritional information check out our guide, Nutrition for older vegetarians and vegans


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