Garlic Rapini | BoneCoach™ Recipes

Bone Coach Recipes | Garlic Rapini | Bone Loss Bone Healthy Food Nutrients Osteoporosis

This Garlic Rapini recipe has got to be one of our team’s all time FAVORITES…

It’s ultra-flavorful with tender rapini, nutty white beans, buttery garlic, bright citrus notes from the lemon, and umami goodness from the anchovy.

And the best part? It’s a FANTASTIC side dish for boosting bone health.

The starring ingredient – rapini, or also known as broccoli rabe – is a member of the cabbage family and loaded with magnesium, calcium, iron, zinc and potassium, all critical nutrients for building strong bones.

Combined with bone superfoods like anchovy and white beans, this side dish is just about UNBEATABLE when it comes to bone benefits. Just add your favorite source of protein to make this a complete meal.

https://youtu.be/_xQNIc-s9iM

Garlic Rapini | BoneCoach™ Recipes

SERVES: 4

TOTAL TIME: 10 minutes

Ingredients

2 tbsp (30 ml) organic olive oil

2 anchovy fillets packed in olive oil

2 garlic cloves, thinly sliced

½ bunch rapini aka broccoli rabe, roughly chopped

1/4 tsp (1 ml) sea salt

pinch freshly ground black pepper

1 1/2 cups (354 ml) cooked white navy or cannellini beans (soak and sprout before boiling; omit if on Paleo diet)

1/2 lemon, zested and juiced

2 tbsp (30 ml) freshly grated parmesan (optional; omit if on Paleo diet)

Directions

1) Heat a large skillet over medium heat. Once hot, add oil, anchovies and garlic. Cook, stirring occasionally for about 5 minutes. Add rapini; season with salt and pepper and cook, tossing occasionally, until crisp-tender, about 5 minutes.

2)Add beans and 1/2 cup water. Bring to a boil; reduce heat and simmer, stirring occasionally, until flavors have melded and liquid is reduced by half (you still want it to be saucy), about 5 minutes.

3) Add in the lemon zest and juice. Remove from heat and garnish with parmesan cheese if desired.

 

Recipe created by BoneCoach™ Team Dietitian Amanda Li, RD & Chef.

 

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Medical Disclaimer

The information shared above is for informational purposes only and is not intended to provide medical or nutrition therapy advice; it does not diagnose, treat or cure any disease, condition; it is not to be used as a replacement or substitute for medical advice provided by physicians and trained medical professionals. If you are under the care of a healthcare professional or are currently using prescription medications, you should discuss any dietary and lifestyle changes or potential dietary supplements use with your doctor. You should not discontinue any prescription medications without first consulting your doctor.