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May the fork be with you!

The bones in our bodies are continuously changing. After the age of 30-35, when we have reached peak bone mass, we lose slightly more bone mass than we gain.

So what can you do to protect your bone health?

Make sure there is enough calcium in your body.

Calcium works in synergy with magnesium, and Vitamin D helps your body absorb calcium.

The most common source for calcium is dairy products but other foods, like broccoli, kale, arugula/rocket leaves, chia seeds, almonds, white beans, soy products like tofu and soy milk are also a good source of calcium.

THESE NON-DAIRY, calcium-rich foods are also incredibly nutritious and contains many different vitamins and minerals, as well as fibre.

These three types of leaves are low in oxalates, a compound that binds to calcium and stops your body from absorbing most of the calcium.

Spinach on the other hand, contains a lot of calcium but is also high in oxalates so it's Not a good calcium source. Make sure you eat other calcium-rich foods together with spinach.

Exercise

The changes to bones and muscles happen in tandem. The stronger your muscles become through exercise, the more they pull on your bones, making your bones stronger.

Recipe Of The Month

Every buffet I make includes a variety of vegetable dishes, salsa and dips. I often use a topping to "spruce up" different vegetables. The recipe I'm giving you here is a delicious "Herb and Chilli Topping" which is perfect to add to oven-roasted vegetables like sweet potatoes or squash.

If you don't like fresh coriander/cilantro, swap it for parsley.

For the topping:

1 small red onion - finely chopped

a handful of fresh coriander/cilantro - chopped

10 mint leaves - chopped

2 spring onions/scallions - finely sliced

1-2 red chillies - deseeded and chopped

1 tablespoon red wine vinegar

2 tablespoons Extra virgin olive oil

1/2 teaspoon sea salt

Mix everything together and scatter over you roasted vegetables.

Happy cooking!