kale on a cutting board

Want stronger bones? Try these two healthy, delicious kale recipes.

Calcium plays a major role in bone health, and kale is chock full of calcium. Did you know that kale even has more calcium than a glass of milk? Leafy greens like kale, also full of vitamin K, can help prevent or slow bone disease like osteoporosis, especially important for people with disabilities.

“Individuals with disability may be at greater risk for developing bone disease,” says Lacey Gammon, NCHPAD Nutrition Coordinator. “If you have limited mobility, a sedentary lifestyle, smoke cigarettes, vape, take blood thinners or corticosteroids, or are over the age of 65, consider focusing on your calcium and vitamin D intake to prevent bone loss. It’s never too late to start putting your health first!”

Kale is also very versatile. You can eat it raw or cooked in several different ways. These two recipes are delicious, nutritious and simple – each has six ingredients or less: For our appetizer, we have easy kale chips. And for our main dish, we’re making salmon with a side of lemony garlic kale and white beans.

Try these two simple and delicious recipes to keep your bones strong! Check out our Nutrilab video, and then find the ingredients below.


Kale chips:

  • 1 medium-sized bunch of kale
  • 2 tsp of olive oil
  • a pinch of salt
  • a pinch of garlic powder
  • Kale and white beans:
  • 2 large bunches of kale
  • 1 can cannellini beans
  • 2 tablespoons olive oil
  • 3 garlic cloves
  • Pinch of red pepper flakes
  • 1/2 teaspoon salt & pepper
  • 1 lemon

Baked salmon:

  • 2 pieces of salmon
  • 5 sprigs of fresh rosemary
  • 2 small lemons
  • 2 tablespoons olive oil
  • 1 teaspoon kosher
  • 4 cloves garlic salt & pepper