https://www.osteo-blast.com/recipes daily 0.75 2023-02-08 https://www.osteo-blast.com/recipes/tibsdm6rirb1drxskkxx1bygai39oc monthly 0.5 2022-02-03 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1574110348673-PVSUXAQFPRSX10SSY4MF/Chicken_Dinner_3+%281%29.jpg Recipes - A Comfort Food Dinner https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1574112068142-M8TC8VPYAU8ME963DJ21/Nut_Pie.jpg Recipes - A Comfort Food Dinner - And for dessert… https://www.osteo-blast.com/recipes/eat-your-calcium monthly 0.5 2020-07-23 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1580847996510-AQ7U92QX5TOXTX2DO9UZ/Anchovy%2Bspread.jpg Recipes - EAT Your Calcium! - Anchovies? Seems that people either love them or hate them. Some think they have too assertive a flavor, but I love the the way anchovies bring out the best in a recipe, adding a welcome complexity that can really wake up a dish. Chop and melt them into garlic tinged olive oil, and I guarantee you will have found your favorite secret ingredient for sauces and dips. We paired the calcium in anchovies with vitamins C and K in celeriac and vitamin C in fennel bulbs (which also boasts a percentage of calcium) for extra bone support. We suggest steaming, not boiling these vegetables to keep as much of their valuable vitamin C as possible in tact. Cooking at high temperatures or for long periods of time depletes vitamin C’s nutritional power. https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1580829289595-MBZVMY58K4R852B3U5IL/bagna+cauda+second+choice.jpg Recipes - EAT Your Calcium! https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1580847758473-P06U3HETJ9RXIAZT18JX/salmon+burger.jpg Recipes - EAT Your Calcium! - I usually grow disinterested in salmon cake recipes once I read the amount of bread/bread crumbs that are called for. I asked food stylist and recipe developer, Leslie Orlandini if a healthier, protein and calcium rich substitution could be made. She gladly obliged by exchanging half the amount of bread with creamy cannellini beans and coating the cakes in sesame seeds, (Did you know that 1/4 cup of sesame seeds contains 351 milligrams of calcium?!) creating a great combination nutrients to promote bone health. These salmon cakes are softer than their bread-laden counterparts, so Leslie suggests serving them in crisp lettuce cups. https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1580831131885-AX3HHQRDPDRSB1XGBM71/sardine+salad+on+white+plate.jpg Recipes - EAT Your Calcium! - I have to admit that eating canned sardines with skin and bones in tact is a challenge for me. Their briny flavor is a little too strong for my taste buds, but this flavor-packed, nutrient-rich salad comes to my rescue in more ways than one. The addition of quinoa and white beans successfully lessens that briny edge plus their added protein works in tandem with the sardines’ calcium to help lower the chance of bone fracture at the hip! Thyme continues to mellow the salad’s flavor with its lovely floral notes while providing three bone building nutrients: ZINC, which has been shown to slow down osteoclast activity; COPPER which supports calcium in building up bone in the lumbar region and MANGANESE, important in the formation of bone cartilage and collagen (we’ll get into more depth about the importance of collagen in a future post), making this recipe an all around win-win. https://www.osteo-blast.com/recipes/why-i-love-black-beans monthly 0.5 2020-07-23 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1583956946839-CGVB0C0OBJDEPNXOTDZD/Bean+brownies.jpg Recipes - Why I Love Black Beans Who knew that the combination of black beans, flaxseed meal and dark cocoa could be not only healthy, but also make for the richest brownies ever? Dense, chocolatey, not cloyingly sweet. In other words, just right. You can call them a grown-ups brownie, except that kids will like them too. Not only that—they happen to be vegan and gluten-free as well, so everyone can enjoy them. That makes these brownies a real Triple Win! https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1583956732718-76K05A8XZZU2TI5877PL/IMG_6770.jpeg Recipes - Why I Love Black Beans This noodle bowl is awash with bone building nutrients. Leslie’s suggestion to work in a scallion sauce was right on the mark in more ways than one-those long, green stalks don’t just make a pretty garnish. Flavorwise, the sauce adds a mellow, peppery flavor to the beans without being overly assertive. Nutritionwise, scallions are packed with vitamin K, which along with vitamin D, are like two hands on a steering wheel, making sure calcium finds it way straight to our bones. A one-cup serving of chopped scallions boasts twice the daily recommended amount of vitamin K for adults and that means more bone boosting protection for you. Bok choy, another green powerhouse, adds more protein and potassium to the black beans as well as vitamins C and K. Soba noodles’ manganese boosts collagen production, making for a healthier bone matrix. But we’re not here for just a nutrition lesson, are we? There’s lots to enjoy with these winning flavor and texture comes: Creamy black beans with celery root crunch; peppery bok choy and a warm and sharp ginger-spiked scallion sauce, all cushioned by mellow soba noodles. A perfect medley of of flavors and textures for a quick and satisfying lunch or a perfect dish for a picnic. https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1583946076036-CKSYTBF2PIRJBFUDW9QR/IMG_6839.jpg Recipes - Why I Love Black Beans https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1583950393314-246BGHOF5ADI6H2UN1V2/IMG_6825.jpg Recipes - Why I Love Black Beans Here’s a bowl full of goodness! Lettuces, usually thought of as water laden delivery systems for crunch, have a nutrient hierarchy all their own. Romaine, bib and radicchio bring lots of vitamin K to the table, which has proven to increase bone density and decrease fracture risk, especially in the hip area. Vitamin K also partners with Vitamin D to ensure bone strength by clearing the path for calcium to make its way directly to our bones. The amount of potassium found in these lettuces are an added plus for alkaline neutrality, so chomp away! And if you can’t find fresh corn-on-the-cob, pick up some frozen corn and char them straight from the freezer in a very hot cast iron pan with a spritz of olive oil and a pinch of salt. You’ll get that same toasty flavor and snap you get from grilling fresh corn. https://www.osteo-blast.com/recipes/make-mine-a-mocktail monthly 0.5 2020-07-23 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1587646011859-QHZV73QVU9LBZQI13T38/spicy%252Bmango%252Bmocktial....jpg Recipes - Make Mine a Mocktail! - Contained within mango’s richly sweet flesh are the osteoblast energizers calcium and vitamin C, plus trace amounts of copper, good for collagen formation. A sprinkle of gochugaru, Korean chili flakes, plays well with mango’s mellow, alkalizing sweetness, exuding a gentler heat than arbol, cayenne or standard crushed red pepper. Organic apple cider vinegar adds trace amounts of bone-strengthening potassium and magnesium and a nice tang to the sweet and heat. https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1587353168871-Y8QWE3FX9FS0QBETHIXF/Gooseberries%2Bwith%2Ba%2Bshake%2Bof%2BAngostura_1.jpg Recipes - Make Mine a Mocktail! - Here’s a mingling that’s quite intoxicating: Angostura bitters tease the sweet, tropical flavor out of vitamin C-rich gooseberries and adds a beautiful ombre effect to this smashing mocktail. Copper, manganese, and potassium round out gooseberry’s profile as a bone-blasting champion. https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1587353571814-8B3FJ0Q8E4B55WSDD3O3/little%2Bbites.jpg Recipes - Make Mine a Mocktail! - Little Bites https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1587352253133-2AJGMHGN7X3PQE1KEOPY/mocktails%2Bgroup%2Bshot.jpg Recipes - Make Mine a Mocktail! https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1587646308524-PGBETQEJENKTMCA2SK2T/Cucumber%252Bmint%252Bspritz.jpg Recipes - Make Mine a Mocktail! - When opposites attract there’s lots of blissful sipping to be done. Mellow cucumber and robust mint bring out the best in each other, with refreshing and nutritious results. When combined, they provide not only calcium, but bone-strengthening potassium, magnesium and vitamin K. And what about that garnish? Is it a ruffle, is it a curl, is it a crown? Who knew the humble cucumber could be so versatile! This mocktail also boasts being friendly for palates of all ages, so kids can even get in on its sophisticated fun. We all remember the first time we were allowed to have our first “grown-up” drink. How special! https://www.osteo-blast.com/recipes/green-on-green monthly 0.5 2020-07-27 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1595304602659-XARKKWKTUOP8T0MJ7LW4/dinner_07a.jpg Recipes - Green on Green - A first course should wake up your taste buds and offer a hint of things to come. Filled with a cool, refreshing sweetness, the combination of peas and mint delivers on flavor and nutrients that benefit your bones. Peas are a good source of vegetable protein, and by adding vitamins C and K, manganese, phosphorus, and folate to the beginning of the meal, they benefit the collagen found in your bone matrix. Studies point to the importance of dietary vitamin K for better bone quality, which prevents bone fracture in the long run, especially at the hip. Mint adds extra C, manganese, and trace amounts of copper, also good for collagen, plus extra calcium. https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1595304345887-LB0MTCPCRH73IPHSC4L5/Screen+Shot+2020-07-20+at+11.58.06+PM.png Recipes - Green on Green - One of my truest pleasures in life is going to the farmers’ market. There’s something about oogling the produce that makes me feel...content. Cookbook author, food stylist, and recipe developer for this month’s post, A.J. Battifarano, cannot emphasize enough: Shop Seasonal. Shop Local. I couldn’t agree with her more, and where better to do so than at the farmers’ market? https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1595304523620-308QOUTISS38J65RXWLQ/dinner_08+%281%29.jpg Recipes - Green on Green - Salmon in one form or another will continue to pop up on my menus from time to time. It’s so adaptable and so healthy for those of us who are concerned with strengthening our bones. It’s a great source of protein and contains calcium and vitamin D, so how can we go wrong? https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1595304238086-3FRV7G68ZC4R874193MG/image-asset.jpeg Recipes - Green on Green Organic pea tendrils ready to hit farmers markets in upstate New York. https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1595303979136-O1ZMGLDQ6CIAQ2DU3FW1/dinner_08+%281%29.jpg Recipes - Green on Green https://www.osteo-blast.com/recipes/a-bone-blasting-barbecue monthly 0.5 2021-06-19 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1598223952431-4ZX36T4Q9WDVDRX9MH96/food%252BSLR%252B%252528127%252529.jpg Recipes - A Bone Blasting Barbecue 2020! - Sweet and salty is a flavor combination that I can’t stay away from. I’m sure I was feeling that vibe when an appetizer of watermelon paired with a grilled cheese came to mind. Feta, the usual choice, could never stand up to grilling, but halloumi certainly can. And if you’re lucky enough to eat it right off the grill, you’ll surely swoon over what halloumi so generously has to offer: Warm, creamy slices, with a natural shot of salt. https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1598221240098-NM42SYIXOUA20GI5W92H/food%2BSLR%2B%2528189%2529.jpg Recipes - A Bone Blasting Barbecue 2020! https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1598221541321-89JYOHHM01ODL77C7S7G/food%2BSLR%2B%2528189%2529.jpg Recipes - A Bone Blasting Barbecue 2020! - This tahini yogurt dip solves the debate over the best source of calcium, or at least quells its participants for a while. Some insist dairy-based calcium is the superior form, and others believe that plant-and nut-based sources are the real stars. The research is mixed, so why not make everyone happy? With both in one dish, all your bases are covered. You can snack on the dip until the grill heats up and then add succulent grilled peppers and tomatoes. https://www.osteo-blast.com/recipes/a-bone-blasting-barbecue-2020 monthly 0.5 2020-08-27 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1598224211451-JF3UM1DFMLGISQMEQAQX/hero%2Bpotato%2Bsalad.jpg Recipes - A Bone Blasting Barbecue 2020! https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1598219770763-5AIB87DVH50ZGC7RZP0D/cole%2Bslaw%2Bhero.jpg Recipes - A Bone Blasting Barbecue 2020! - Cruciferous vegetables rock! The layering of Brussels sprouts with conventional cabbage brings out the very best that these veggies have to offer. Although similar in nutritional profiles, sprouts contain more potassium, cabbage more calcium. Toss them together and you’ve got the best the cruciferous world has to offer. But that’s not the only reason why I love this slaw. I love the crunch and eye-popping colors of the cabbages, peppers, watermelon radishes and carrots; all the nooks and crannies the shaved sprouts create, giving the Thai-inspired dressing plenty of places to sneak in to pack its punch; and the dusting of peanuts at the very end, for their sweet, earthy flavor and added bone support (protein, copper, manganese, phosphorous, magnesium and resveratrol). https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1598219961651-PAKAR2T3GO62LAZ2KCZP/hero%2Bpotato%2Bsalad.jpg Recipes - A Bone Blasting Barbecue 2020! - Little potatoes are little powerhouses for bone health. The vitamin C, potassium and calcium they contain and the sodium and cholesterol they lack make little potatoes big winners for those of us with bone issues. Vitamin C is associated with a lower risk of hip fracture and higher bone mineral density in the femoral neck and lumbar spine, so get it where you can! https://www.osteo-blast.com/recipes/a-bone-blasting-barbecue-2020-1 monthly 0.5 2020-08-27 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1598220487830-VK10I91I1IUB0HDS3V5Q/Food%2Bphone%2B%252835%2529.jpg Recipes - A Bone Blasting Barbecue 2020! https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1598312541939-X2U09I86XK37ZXF6R4PM/Food%2Bphone%2B%252899%2529.jpg Recipes - A Bone Blasting Barbecue 2020! https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1598312425574-JVK6LJGCKZ91Z0SD4EBQ/Food%2Bphone%2B%252869%2529.jpg Recipes - A Bone Blasting Barbecue 2020! https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1598220839339-E7TKOBT3FNTIU0AB6ZUF/Food%2Bphone%2B%2528101%2529.jpg Recipes - A Bone Blasting Barbecue 2020! - When I was a kid, our cookouts were capped off with the brood standing around the grill and roasting marshmallows on sticks while fireflies flickered around us—so much better than holding them on a fork above the gas burner in my apartment kitchen! And while marshmallows can be a fun treat, I’d much rather fill my grill with slices of tasty pound cake to cradle one of my favorite late summer crops,, peaches. https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1598220650988-L4DRV3HCZRHZ75CKIDZG/thumbnail_Food%2Bphone%2B%252835%2529%2Blightened.jpg Recipes - A Bone Blasting Barbecue 2020! - Whether your life is filled with Meatless Mondays or you skip meat every day of the week except for Monday, barbecues deserve their beef (and we deserve the added muscle strength its protein supplies—so important when it comes to protecting our bones). Skirt steak and a barbecue grill are a gustatory match made in heaven. Because skirt steak is thin, it needs to be cooked with intensely high heat to char its outside while keeping the inside nice and juicy. And because the muscle structure of skirt steak is kind of crinkly it soaks up marinades more efficiently than other cuts of beef, which means enhanced flavor for you. https://www.osteo-blast.com/recipes/sandwiches/mushrooms/eggplant monthly 0.5 2020-12-10 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1607552389945-0RZNIUGQNOETNWUKKIEC/Ingredients_10062020_038.jpg Recipes - Sandwiches 1 medium eggplant 3 tablespoons extra virgin olive oil, divided 2 tablespoons fresh rosemary chopped 2 tablespoons thyme leaves chopped Black pepper to taste 8-10 oz. cremini mushrooms 8-10 oz. shiitake mushrooms 8 slices einkorn bread Shaved Parmesan, Reggiano or Pecorino cheese For aioli: 3-4 cloves garlic 1 cup mayonnaise (aquafaba, or regular) 2-3 tablespoons lemon juice (about 1 medium-size lemon) https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1607547049856-JQBONYD5FD61IV1BACZ7/Open_Face_Mushroom_10062020_088.jpeg Recipes - Sandwiches https://www.osteo-blast.com/recipes/sandwiches monthly 0.5 2021-03-15 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1608161152525-SXWJFFTTCUS5VT4GEP0F/delicatta+squash+straight.jpg Recipes - Sandwiches 1 delicata squash, seeded and sliced in twelve ½-inch rings 2 tablespoons extra virgin olive oil, divided 2 tablespoons za’atar or thyme 12-16 large Brussels sprouts, thinly shaved, about 4 cups ¼ tsp kosher salt ½ small head radicchio, chiffonaded (sliced into very thin ribbons) 12 oz. Swiss cheese, such as gruyere or emmental, grated 8 slices 9-grain bread 1 stick unsalted butter, softened to room temperature and divided into 8 pieces https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1608161044651-Q0WDZX0Z2KTSHZ0L44UR/Kitchen_10062020_026.jpg Recipes - Sandwiches https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1608162099174-T3F6YW9FRXZKMN2WVO1H/Grilled_Cheese%252Bhero.jpg Recipes - Sandwiches https://www.osteo-blast.com/recipes/sumptuous-seafood-chowder-h63at monthly 0.5 2021-07-16 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1615839945158-F3NG93EBWHJFWJ526TP3/Soup_10062020_198.jpeg Recipes - Sumptuous Seafood Chowder https://www.osteo-blast.com/recipes/borscht-reconsidered monthly 0.5 2021-07-16 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1622127799015-03VG6500PQ239DDKSLDG/Soup+hero_10062020_224.jpg Recipes - Borscht, Reconsidered - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1621628224749-MH301N6T32S4LE7U2KXA/Soup+hero_10062020_224.jpg Recipes - Borscht, Reconsidered - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.osteo-blast.com/recipes/g3pg6taavpcusxhwrzjpe6ghhgwdyb monthly 0.5 2021-07-16 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1623877254601-Z680PGFHB05DLW3L1BSE/Garlic_Soup_10062020_016.jpg Recipes - Sunny Garlic Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.osteo-blast.com/recipes/8sjh7e9xfv6zaowggmq9ugdd9pj4td monthly 0.5 2023-02-08 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1626544250080-03JB7UP9ISCUK8NOK2YM/3+Bone+broths+verticals+.JPG Recipes - Collagen and the Secret to Rich and Silky Soups - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.osteo-blast.com/recipes/a-zesty-pressed-portable-sandwich monthly 0.5 2021-08-12 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1628718905840-9TKWAWRIRXNHFDB947RT/Pressed_Sandwich_10062020_174.jpg Recipes - A Zesty, Pressed, Portable Sandwich - Make it stand out Sandwiches have a nostalgic quality, don’t you think? I remember when my sister and I were old enough to go to the beach by ourselves, we’d ferry salami with mustard on white bread in our beach bags, smooshed between towels, sun tan lotion, paddle ball rackets, and a transistor radio. They were pretty squashed by the time we washed them down with lemonade and beach sand, but I remember those salami sandwiches with as much fondness and sensory detail as I do the sun’s warmth on my goose-pimpled skin after a dip in the ocean, and the distant sounds of squawking seagulls and lifeguard whistles. Nowadays I ferry a combo that’s made on a sturdier, healthier whole grain bread, packed with a wallop of nutritionally rich and delicious ingredients. It’s squashed, or to use a cheffier term, “pressed” on purpose, during an overnight stay in the fridge. When taken on a jaunt to the beach or a picnic in the park, it’s the perfect temperature to eat by the time lunch rolls around. But if the farthest it’s traveling is to your kitchen table, make sure to take your sandwich out of the fridge early on in the day. Its multilayered, overnight snuggle reaches peak flavor at room temperature. A Zesty Pressed, Portable Sandwich Serves 4 This sandwich is a culinary treasure chest, overflowing with bone blasting nutrients. Let’s start with the sardines. These dark-fleshed fillets, with their silvery skin and tiny bones are among the very best foods you can eat when you’re trying to ward off the effects of osteopenia and osteoporosis. Packed into their tins is a wealth of protein, calcium, vitamin D, magnesium, potassium and omega-3 fatty acids, the building blocks for better bones. In fact, sardines are on the short list of foods that, if eaten consistently, can lower the risk of hip fracture. Don’t skimp on the lemon slices. They bring an addicting brightness that totally wakes up the taste buds. So refreshing! And fret not about using unpeeled lemon. The highest concentration of vitamin C is found in a lemon’s skin, a plus for alkalizing the diet, and working to keep bone density at a healthy level, especially in the hip and lumbar spine area. Parsley adds even more bone protection by bringing in Vitamin K (those of us with a low Vitamin K intake may be more prone to developing osteoporosis and may be more at risk for hip fracture). The flavorful addition of chickpeas (protein,Vitamin K, calcium, copper, manganese), fennel (calcium, magnesium, vitamin C), artichokes (calcium, vitamin K, magnesium, potassium) and tomatoes (vitamin C) reinforces bone support as well, making for one heck of a tasty, substantial sandwich! 1 15-oz. can chickpeas, rinsed and drained 1 baguette, whole grain, or your favorite kind ¼ cup EVOO flavored with 1-2 sprigs fresh, chopped rosemary and black pepper to taste 1 cup flat parsley, leaves washed 2 large lemons, one thinly sliced (de-seed as you slice), the other juiced 1 cup finely diced fennel 12 cherry or grape tomatoes, sliced in half 12-14 artichoke heart quarters (either thawed from frozen or canned and drained) 1 can sardines, whole with skin and bones Place chickpeas in a bowl. Using a potato masher (or your hands), lightly mash them to lessen their roundness—they’ll stay put a little better that way. Assemble herbed oil and prepped sandwich fixings near you. Slice open the baguette lengthwise and pull out the bready insides. (Reserve them for another use, such as bread crumbs, croutons or to thicken soups.) Unroll a sheet of plastic wrap on your counter a little longer than the length of the bread and place the bottom piece of the baguette on the wrap. Spoon some herbed oil down the length of the bread. Layer each ingredient, starting with parsley, then lemon, then chickpeas, fennel, tomatoes, and artichokes, ending with the sardines on top. When finished, drizzle with more herbed oil, then the lemon juice. Close sandwich with the top piece of bread, pull up the sides of the plastic, and tightly wrap, enclosing all the stray fillings. Secure with another layer of wrap if needed, to seal it up tightly. Set the sandwich in the fridge between two sheet trays. Weight the top with your kitchen staples—I like cans placed in heavy pans, but you can use bags of rice, a stack of skillets, or whatever heavy things are sitting in your kitchen (or your workshop—perhaps a couple of bricks). Leave overnight to rest. Enjoy the next day at room temperature. Credits: Creative Director/Prop Styling, Francine Matalon-Degni; Photographer, Julie Benedetto; Food Stylist/Recipe Developer, Leslie Orlandini; Editor, Sarah Marie Degni; Logo Designer, Zoe Miolla https://www.osteo-blast.com/welcomerecipesforbonehealth daily 1.0 2023-10-06 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1590555954789-U45OB1C4UDSNNNUHGHDG/sardine+salad+on+white+plate.jpg Welcome - I’m Fran Matalon-Degni, food enthusiast, photo stylist and former food and interior design editor. I’m also one of 200 million people worldwide living with Osteoporosis, a condition that weakens the bones. https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1590556380206-EHETYRWWFQ41NJB1CPAK/Spec%2BShoot0059a.jpg Welcome - Caught up in a dizzying world of conflicting information about medical remedies, I found that cooking brought me a calmer, saner approach in dealing with helping my bones to grow stronger and more flexible. https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1590557011720-XI3JYTV5NBRSGETUL2CN/little%2Bbites%2B%25281%2529.jpg Welcome - Hello and welcome to Osteo-BLAST, your resource for delicious recipes that support strong and healthy bones. https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1590671737625-QVWGEPVXRQ527GR8S8I2/dinner_08.jpg Welcome - Join me, and we’ll cook up a batch of mouthwatering recipes that you’ll want to share with family, friends, and all the two-legged vertebrates in your life. https://www.osteo-blast.com/contact daily 0.75 2020-05-28 https://images.squarespace-cdn.com/content/v1/5dd2f3107b9f5d54e0b6816d/1574112637491-TV74TLNY00NE646MG88Y/Chicken_Dinner_3+%281%29.jpg Contact https://www.osteo-blast.com/my-storyrecipesforbonehealth daily 0.75 2023-02-24 https://www.osteo-blast.com/the-science daily 0.75 2020-06-07 https://www.osteo-blast.com/the-food daily 0.75 2020-07-12