[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-404879-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-404879-en":130},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","bone-health-ibji-cookbook-recipes","Bone Health - IBJI Cookbook Recipes","","A bone-health-focused cookbook by Illinois Bone and Joint (IBJI) aimed at strengthening bones through calcium, vitamin D, and other key nutrients. It provides concise recipe cards with ingredient lists, clear step-by-step directions, and practical notes for substitutions and dietary preferences. Recipes include breakfast egg muffins, Greek-yogurt smoothies, Mediterranean scrambles, flax and fig servings, apple dips, sardine salad variations, and meal-prep veggie bowls with storage and serving guidance.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/bone-health-ibji-cookbook-recipes/404879/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/bone-health-ibji-cookbook-recipes/404879.png","ImageObject",300,407,{"name":42,"@type":43},"sagouaw","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-11-02","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",10,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What is the cookbook’s main goal?","Question",{"text":63,"@type":64},"To help readers build and maintain strong bones by using foods and recipes rich in calcium, vitamin D, and other important nutrients.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"Do recipes include substitution options?",{"text":68,"@type":64},"Yes. 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With foods and recipes high in calcium , vitamin D and other important nutrients , this cookbook will help you build and maintain strong bones.  \nEnjoy!  \nIBJI Team  \nIllinois Bone and Joint  \n[https://www.ibji.com](https://www.ibji.com)  \nSpinach and Sweet Potato Egg Muffins  \n8 ingredients · 35 minutes · 4 servings  \nDirections  \n1. Preheat oven to 350ºF ( 177ºC) . Lightly grease a muffin pan with avocado oil.  \n2. Steam sweet potato in a double boiler for 8 to 10 minutes , or until tender when pierced with a fork. Let cool slightly.  \n3. While the sweet potato is steaming , heat extra virgin olive oil in a large pan over medium heat. Sauté the spinach until wilted and tender. Let cool slightly.  \n4. When spinach and sweet potatoes are cool enough to handle , divide evenly into the muffin cups of the prepared pan.  \n5. In a mixing bowl whisk eggs until well scrambled. Whisk in water and salt and pepper.  \n6. Pour the whisked eggs into the muffin cups to cover the sweet potato and spinach.  \n7. Bake for 15 to 18 minutes or just until the egg is cooked through and no longer liquid ontop. Remove from oven , let cool and enjoy!  \nNotes  \nServing Size  \nOne serving is equal to three egg cups.  \nLeftovers  \nStore in the fridge in an airtight container up to three days. Due to the moisture in the sweet potato and spinach , these egg cups do not freeze well.  \nNo Baby Spinach  \nUse finely sliced kale or swiss chard instead.  \nIngredients  \n1 1/2 tsps Avocado Oil  \n1 Sweet Potato (medium , peeled and chopped into cubes)  \n1 tbsp Extra Virgin Olive Oil  \n6 cups Baby Spinach  \n8 Egg  \n1/4 cup Water  \n1/2 tsp Sea Salt  \n1/2 tsp Black Pepper  \nIllinois Bone and Joint  \n[https://www.ibji.com](https://www.ibji.com)  \nBerry & Greek Yogurt Smoothie  \n6 ingredients · 5 minutes · 1 serving  \nDirections  \n1. Add all ingredients to a high-speed blender and blend until very smooth.  \n2. Pour into a glass and serve immediately. Enjoy!  \nNotes  \nUltra Creamy  \nUse milk instead of water.  \nIngredients  \n1/2 cup Plain Greek Yogurt  \n1 tbsp Raw Honey  \n1 Banana (frozen)  \n1 cup Frozen Raspberries  \n1 tbsp Ground Flax Seed  \n1 cup Water  \nIllinois Bone and Joint  \n[https://www.ibji.com](https://www.ibji.com)  \nMediterranean Scramble  \n5 ingredients · 10 minutes · 1 serving  \nDirections  \n1. Heat a skillet over medium heat and add the oil. Add the spinach and cook for 1 minute. Then add the eggs and sun dried tomatoes. Stir to mix and cook for another 1 to 2 minutes or until eggs are cooked through.  \n2. Divide mixture between plates. Serve with a piece of toast. Enjoy!  \nNotes  \nNo Spinach  \nUse kale , arugula or collard greens.  \nGluten-Free  \nUse gluten-free bread.  \nMore Flavor  \nAdd additional spices such as chili flakes , paprika , garlic , cumin , chili powder sea salt and/or black pepper.  \nLeftovers  \nBest enjoyed immediately.  \nIngredients  \n1 tbsp Extra Virgin Olive Oil  \n1 cup Baby Spinach  \n2 Egg  \n1 tbsp Sun Dried Tomatoes (chopped)  \n1 slice Organic Bread (toasted)  \nIllinois Bone and Joint  \n[https://www.ibji.com](https://www.ibji.com)  \nFigs & Yogurt with Flax  \n4 ingredients · 5 minutes · 1 serving  \nDirections  \n1. In a small bowl , mix together yogurt and flax. Top with figs and drizzle syrup overtop. Enjoy!  \nNotes  \nNo Greek Yogurt  \nUse any yogurt alternative or coconut cream.  \nNo Maple Syrup  \nUse honey instead.  \nLeftovers  \nRefrigerate in an airtight container up to 5 days.  \nIngredients  \n1/2 cup Plain Greek Yogurt  \n1 tbsp Ground Flax Seed  \n3 Fig (sliced)  \n1 tbsp Maple Syrup  \nIllinois Bone and Joint  \n[https://www.ibji.com](https://www.ibji.com)  \nApple Dips  \n5 ingredients · 15 minutes · 2 servings  \nDirections  \n1. Line a baking sheet with parchment paper. Place yogurt, coconut and hemp seeds into small separate bowls. Stir cinnamon i","cbCais3a8SnwyjZd","https://ap.wps.com/l/cbCais3a8SnwyjZd","pdf",3896899,15,"English","# Recipes\n## Spinach and Sweet Potato Egg Muffins\n## Berry & Greek Yogurt Smoothie\n## Mediterranean Scramble\n## Figs & Yogurt with Flax\n## Apple Dips\n## Sardine Salad with Peppers, Celery & Blueberries\n## Meal Prep Veggie Bowls","[{\"question\":\"What is the cookbook’s main goal?\",\"answer\":\"To help readers build and maintain strong bones by using foods and recipes rich in calcium, vitamin D, and other important nutrients.\"},{\"question\":\"Do recipes include substitution options?\",\"answer\":\"Yes. Each recipe often includes notes such as alternatives to specific ingredients (for example, no spinach, no Greek yogurt, or no sardines).\"},{\"question\":\"How should leftovers be handled?\",\"answer\":\"The notes provide storage guidance per recipe, commonly suggesting refrigeration in an airtight container for a set number of days and stating where freezing is not recommended.\"}]","Bone Health - IBJI Cookbook Recipes | PDF",1790551553,38]