These bone-friendly recipes are high in vitamin B and turn overlooked vegetables into plant-based dinner stars—from baked broccoli tempura with maple-mustard dipping sauce to Sicilian-style beet greens with raisins, capers, and pine nuts.
We all know that bone health is important throughout our lives. And that osteoporosis is increasingly a concern as we age. While bones need vitamins and minerals to form, including calcium, vitamin D, protein, phosphorus, magnesium, potassium, and fluoride, they also need a range of other vitamins to function correctly, including vitamin B.
But that doesn’t mean you have to increase your fondue intake or start searing beef liver to stay in tip-top shape (if those aren’t already part of your diet, of course).
Instead, you can find the vitamins your bones need by upping your plant intake with leafy vegetables including broccoli, Brussels sprouts, and beets. These vegetables––and their greens––are heavy-hitters when it comes to bone health (along with joint health and less inflammation, too).
Unfortunately, these top-notch veggies also have a bad reputation as disappointing side dishes. How many times have you turned broccoli into overcooked mush? (If you’re like us, too many!) But some simple techniques can make all the difference.
Roasting helps the vegetables retain their snap, and blanching helps them retain their colour and nutrition. With brightly flavoured sauces, crunchy toasted seeds, and just a touch of natural sweetness, these five alive-worthy, plant-based dishes will turn B vegetables into A-level dinner stars.
Smoky Brussels sprouts and a crunchy topping are the trick to this comforting buckwheat noodle dish. If you don’t have a grill, you can stir-fry the sprouts in a high-heat skillet for 2 minutes to char them, then roast them in the oven for 25 to 30 minutes, turning them halfway through. Heat lovers should make a double batch of the chili oil, since it’ll keep for a few months in the fridge—and you’ll likely want to put it on everything.
If you’ve ever wondered about the best way to get a heap more greens into yourself (or a hesitant friend, partner, or child, for that matter), consider this: stuffing them into patties reminiscent of savoury pancakes. The sweet-and-sour apple cider vinegar complements the warm, nutty softness of the patties. You’ll be amazed at how fast a bunch of beet greens will disappear.
There’s nothing like a roast to feed a crowd. These lean pork tenderloins will reign at the buffet table and will be equally enjoyed hot or cold. Simply prepared with a rub scented with the flavours of your favourite apple pie, the meat is roasted and rested to retain its juices before being laid out on peppery arugula leaves simply dressed in a classic vinaigrette. When is pork done? Has your pork ever come out dry? It could be all down to a number. In 2020, the US Department of Agriculture (USDA) updated its recommended internal temperature from the previously published 160 F (70 C) to 145 F (63 C) to allow for rest time. The new standard reflects a clearer distinction between temperature taken prior to rest time and after. During rest time, the internal temperature continues to rise, reaching the desired 160 F (70 C).
With citrus season upon us, what could be better than a classic fennel and orange salad? It’s light and refreshing, a perfect balance to heavier holiday meals, with a boost of vitamin C to boot. This version adds delicious crunchy cabbage and the bright juiciness of pomegranate. Perfect for sharing, this salad comes together quickly, and the flavour combination is sure to wow at any party you bring it to. Orange supreme To segment or “supreme” the orange, slice top and bottom off the orange so you have a flat surface to work with. With the flat edge on the cutting board, run your knife around the orange, removing skin in sections from top to bottom. Once all the skin is removed, hold the orange in your hand and carefully insert your knife along each section, cutting through to centre to remove each piece, avoiding the pithy sheath. When all the segments have been removed, squeeze what remains of the orange over bowl to extract all of the juice. If you’re not using segments immediately, keep them in the juice so they stay fresh and moist.
Rich, tasty crab, sweet apple, licorice-scented tarragon, and a touch of lemon make these stuffed endives a classy crowd pleaser. The filling is easily prepared in advance and can be chilled until ready to serve, but this dish also comes together quickly enough to be done right before stuffing into leaves. Keeping your boats upright If you want the endive boats to sit neatly on the dish or platter without tipping, you can make a small slice at the bottom of each leaf before filling to give it a flat surface to rest on. Just make sure not to penetrate too deeply into the wall of the leaf.
Many of us have discovered the magic of roasting Brussels sprouts to completely transform them, imparting rich, nutty flavour. Skewered on toothpicks, they’re perfect for a party appetizer. When drizzled with pomegranate molasses and paired with a smoky red pepper hummus dip assembled from cupboard ingredients, they’re next level—all while being an absolute cinch to put together. Prepping the sprouts If you’ve spent hours in the past peeling and trimming sprouts, you’ll love this simple tip to make things go faster. Simply trim the bottom end and then make a slice straight down the middle of each sprout. Any excess outer leaves will fall off, saving you the fiddly job of peeling them.