Boost Bone and Joint Health with this Delicious Spring Recipe

We’ve all heard it – if it tastes good, it must not be good for you. But delicious meals can improve your health, too. Take this recipe for kale, walnut and apple salad, with pan-seared salmon and creamy balsamic vinaigrette dressing. Loaded with calcium, vitamin D, omega-3s and antioxidants, it’s a quick, easy and tasty way to enjoy a meal and contribute to healthy bones and joints.

Dark, leafy greens like kale are rich in calcium, which keeps bones strong. Kale also contains antioxidants that have been linked to joint health like beta-carotene and vitamin C.

Fatty fish like salmon is full of omega-3s, which help curb inflammation. Salmon also provides vitamin D, helping your body absorb calcium and promotes bone growth.

Walnuts contain an omega-3 that supports bone formation while decreasing breakdown, and some research also shows the antioxidant and anti-inflammatory compounds in fruit like apples may also help promote bone density and strength.

And don’t forget the dressing! Low- or no-fat yogurt is also a great source of calcium.

“Bone” Appetit!

Kale, Walnut and Apple Salad, with Pan-seared Salmon

Ingredients

• Four 5-ounce salmon fillets
• 1 tablespoon olive oil
• 6 cups fresh kale leaves
• 1 Honeycrisp apple
• ¼ cup walnut pieces
• 1 lemon, cut into wedges
• Kosher salt
• Freshly ground black pepper

Instructions

1. Bring salmon to room temperature 10 minutes before cooking.
2. While waiting, rinse kale and give it a rough chop, and cut apple into thin wedges.
3. Place kale, apples and walnuts into a bowl and toss thoroughly.
4. Season salmon all over with 1/2 teaspoon salt and some pepper. Heat 1 tablespoon oil in a large nonstick skillet over medium-low heat.
5. Raise heat to medium-high. Place salmon skin-side up in the pan, gently to avoid spatter. Cook for about 4 minutes, or until golden brown on one side. Turn salmon, and cook for about 3 more minutes, or until firm to the touch.
6. Remove salmon and serve warm with salad. Place fresh lemon wedges on side.

Creamy Balsamic Vinaigrette

Ingredients

• 1/2 cup plain low-fat Greek yogurt
• 1/4 cup balsamic vinegar
• 2 tablespoons olive oil
• 1 tablespoon Dijon mustard
• 1 tablespoon honey
• Kosher salt
• Freshly ground black pepper

Instructions

1. Combine wet ingredients in a bowl and whisk until combined and smooth.
2. Season with salt and pepper to taste.