Creamy Vegan Bone Bowl

Creamy Vegan Bone BowlGreens bowl loaded with steamed greens, paprika roasted almonds and a creamy mushroom sauce.

When your body is not getting estrogen, it has a hard time maintaining bone density – a major problem for someone who hasn’t been producing estrogen for over 5 years (aka me).

As some of you know, I started on hormone replacement therapy earlier this year and massively shifted my eating style to get my estrogen levels and bone density in check.

Three things I’ve been relying on to increase my bone density…

Greens (like broccoli, kale, spinach, asparagus, cabbage, spinach and watercress)

Almonds (homemade almond milk, soaked almonds and almond butter)

AOR Bone Basics

Creamy Vegan Bone BowlAOR is a Canadian-based company (their products can be found in Canada, US and UK) that has sponsored my entire journey – start to delicious finish. They’ve been with me every step of the way. Last month, we focused on hormones. This month, it’s all about the healthy bones!

Their Bone Basics product stimulates bone formation and increases the body’s ability to absorb calcium. One of its active ingredients ishydroxyapatite complex – an extract of bovine bone derived from New Zealand pasture-fed, free-range livestock not subjected to routine antibiotics or rBGH. AOR has a vegan bone supplement, too.

In true Healthful Pursuit style, I’m approaching my “health issue” the only way I know how – with a combination of balanced lifestyle choices, fantastic supplements and good food.

For me, it’s the only way!

Creamy Vegan Bone Bowl

5.0 from 1 reviews
Creamy Vegan Bone Bowl
Author: 
Recipe type: Vegan, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Egg-free
Prep time: 
Cook time: 
Total time: 
Serves: 2
 
Greens bowl loaded with steamed greens, paprika roasted almonds and a creamy mushroom sauce.
Ingredients
Roasted Vegetables
  • 4 cups broccoli florets
  • 12 asparagus spears
Paprika Almonds
  • 1 teaspoon grape seed oil
  • 2 teaspoons cumin seeds
  • 1 yellow onion, diced
  • 4 small cloves of garlic, peeled and smashed
  • ½ cup almonds
  • 1 teaspoon smoked paprika
  • Sea salt, to taste
  • Water, for sauteing
  • 4 cups fresh spinach
Instructions
  1. Preheat oven to 350F and line a baking sheet with parchment paper or a silicon baking mat. Add broccoli and asparagus to the sheet. Roast for 15 minutes.
  2. Meanwhile, add oil and cumin seeds to a medium-sized frying pan. Toast on medium-high heat for 2 minutes, until fragrant. Add onions and garlic. Reduce heat to medium-low and saute for 10 minutes, adding a splash of water a couple of times if needed. Add almonds, paprika and salt. Continue to saute for 10 minutes.
  3. Place 2 cups of spinach in the bottom of each bowl. Pour mushroom soup over top then stack veggies and paprika almonds on top. Serve!
Notes
To make nut-free: replace almonds with pumpkin seeds or sunflower seeds. Replace almond milk in the soup with whatever non-dairy milk works for you.

View nutrition information (once on page, scroll down)

Creamy Vegan Bone Bowl

I’d love to know:

Do you add specific foods into your day that helps with your various health goals?

If so, share your story! I know a bunch of women in our community will benefit from your experiences.

PS: stay tuned next week for an exciting AOR giveaway ;)

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Comments | Leave Your Comment

  1. I actually haven’t been making estrogen for about 5 years either now, but I’m worried about doing the hormone replacement because I feel like I don’t know how long I’d need it. I have been on the hunt to understand more of what foods I could add in. I have heard a lot about bone broth, but know I’ll just never make it on my own so I will check this out!

  2. Please could you share your experiences with HRT? As someone who’s still dealing with amenorrhea, thought to be a result of my past years of anorexia, and with osteoporosis at only 23 (!), bone-health is something I’m definitely concerned about.
    I try my best to boost my dietary calcium with almonds, greens, unhulled tahini and blackstrap molasses but find it hard to stomach the supplements. I’ll look into the Ortho Bone Vegan and see where I can get hold of it in the UK. Thanks so much for the recommendation!

  3. “Cholesterol so important during fertility and pregnancy, it is the foundation of normal cell function and it helps us digest fat-soluble vitamins like A, D, E and K which are essential in formation of healthy fetuses. Full fat dairy is also filled with healthy cholesterol, but I do find some clients to be dairy sensitive and for those clients we need to use other sources of saturated fats such as the coconut oil and quality animal fats, seafood and egg yolks.”
    -MMBH

  4. something that many people forget when it comes to hormonal issues is CHOLESTEROL.
    if levels of that are off…everything else will be off. those old school myths about cholesterol need to be discarded. we need cholesterol and we need saturated fat, ladies!
    don’t fear the butter.

    …fear the low fat vegan margarine that’s one molecule away from plastic…

  5. OMG, that looks totally amazing, Leanne! Perfect for the colder weather we are getting here on the west coast now.

  6. YUM! No other words.

    I have a lot of stuff that I try to eat “regularly” but for me, the daily rules I try to live by are:at least two different colors and some protein at every meal. Everything else seems to kind of fall into place from there!

  7. I’m big in to my greens for my bones but over almonds I choose unhulled tahini; it’s got a hell of a lot more magnesium and calcium…why do you choose almonds over tahini? Just want to make sure I’m not missing anything! I do love my almonds as well! I use ACV every day which has really improved my digestion as well as my skin! Can’t remember if you said but have you had bone density scans?

    • Yes, iron is your pal! Though you’d like those paprika almonds. They’re SOOO good.

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