04/09/2025
When it comes to bone health, most of us think about exercise first, and rightly so, because strength and weight-bearing movement are essential for maintaining strong bones. But exercise is only one piece of the puzzle.
What you put on your plate each day matters just as much, and calcium is a key nutrient that many women struggle to get enough of.
To show you just how delicious bone-friendly food can be, our dietitian has created a simple recipe that ticks both the flavour and nutrition boxes.
Packed with calcium to keep bones strong, this salad is simple, nutritious and tasty!
Contains 80% of the daily calcium requirement for women aged 18-50, or 60% for women aged 51+.
Serves 1, 20 Minutes Prep
Ingredients:
1x 90g tin red salmon in olive oil, flaked with a fork
1/4 cup brown basmati rice
2 tsp mayonnaise
1/2 tsp sriracha sauce
1 tsp low-sodium soy sauce
1 tsp mirin
½ tsp freshly grated ginger
¼ tsp crushed red pepper (optional, for heat lovers!)
1/4 ripe avocado, chopped
1 tbsp chia seeds
½ cup chopped cucumber
1 tbsp kimchi, chopped
1 sheet of nori (roasted seaweed), shredded into small pieces
Directions:
Cook rice according to package directions.
Mix mayonnaise and sriracha together in a small dish.
Whisk tamari, mirin, ginger and red pepper (if using) in a small bowl and set aside.
Place rice in a bowl. Top with salmon flakes, avocado, cucumber, chia seeds, kimchi and shredded nori. Drizzle the tamari mixture and the mayonnaise mixture on top. 👍🏼
This recipe is proof that eating for your bones doesn’t have to be boring! With the goodness of salmon, chia seeds, and nori, you’re fuelling your body with nutrients that help keep your skeleton strong and resilient.
If you try this out, snap a pic and tag us, we’d love to see your healthy creations. 📸
For more expert tips and practical ideas around women’s health, make sure you’re following along with our page all week. ☺️💚
