I often get asked about which foods are the answer to everyone’s health concerns – sometimes even implying that a food would be the secret to cracking the code on optimal health and physical appearance.

Scientifically and physiologically speaking, there isn’t ONE food that would answer to that, ever.

It may be a combination of foods or a series of behaviours that support health and wellbeing – physically, mentally and emotionally. So this year around, instead of writing another resolution to lose weight or get physically fit, make a commitment to include and diversify your choices to improve your overall health, for immediate and long term impact.

One of the biggest concerns as we grow older, and especially after hitting 30 years of age, is that our bone density starts to decline . There’s no reason to feel any fear or negativity around aging when you know you can take small steps every day to age better. Some examples to help slow bone loss:

  1. Eat a variety of foods that are higher in nutrients (like potassium, phosphate, magnesium, iron and copper) that support bone health
    • Foods would include meats, poultry, fish, eggs, cereals/grains, fruits, dark leafy vegetables, nuts and dried fruits
    • Soy has protective properties against osteoporosis & hip fractures
  2. Do strength-resistance exercises 2-3 times by ‘stressing’ your bones, which also improves balance & muscle mass  

One of the foods I like to shed some light onto is prunes from California. Prunes are also known as dried plums, and they are little gems that are naturally sweet, high in dietary fibre, and potassium. There are some studies that show 5-6 California prunes per day support slowing down bone density loss.

I’ve been packing them as a snack with almonds and chocolate to nourish my afternoon slump, and then I thought to myself, I want a way to eat them all together in one bite.

With inspiration from my friend, Chef Bakhos, I put together this recipe to pack a bunch of delicious and nourishing ingredients in one. It’s made of quinoa & chia to add more protein & fibre, too! The chia here is used as an egg replacer, so it makes a vegan recipe to satisfy the needs of many. I hope you enjoy it as much as I do!

Print Recipe
Almond, Prune & Chocolate Vegan Muffin
Course Dessert, Snack
Servings
muffins
Ingredients
Chia Egg
Dry Ingredients
Wet Ingredients
Toppings
Course Dessert, Snack
Servings
muffins
Ingredients
Chia Egg
Dry Ingredients
Wet Ingredients
Toppings
Instructions
  1. Preheat oven at 325 degrees Fahrenheit
  2. Prepare the chia egg by combining the seeds into the water
  3. Mix dry ingredients using a wooden spatula
  4. Mix wet ingredients & add the chia egg
  5. Combine the dry & wet ingredients using a rubber spatula
  6. Fold in 1/2 cup of semi-sweet chocolate chunks & ⅓ of the chopped prunes
  7. Using an ice cream scoop, divide up the batter in a greased or lined muffin tin
  8. Top with some chocolate chunks, prunes, almonds and pecans
  9. Bake for 20-25 min at 325 degrees Fahrenheit until a toothpick comes out clean
[/recipe]

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References:

National Osteoporosis Foundation [accessed on Dec 10th, 2018] https://www.nof.org/patients/treatment/nutrition/

National Institute of Health [accessed on Dec 10th, 2018] https://www.bones.nih.gov/health-info/bone/osteoporosis/bone-mass

Pubmed: The effects of progressive resistance training on bone density: a review [Accessed Dec 10, 2018]

https://www.ncbi.nlm.nih.gov/pubmed/9927006

Osteoporosis International [accessed on Dec 10th, 2018]

http://bit.ly/CaliforniaPrunes