Bone-Healthy Valentine’s Day Menu

Published: February 8, 2022
Updated: March 16, 2022

Senior Couple Cooking Together

Healthy, Protein-Packed Lemon Garlic Salmon | Bone-Healthy, Candy-Colored Yams | Healthy, Mouth-watering Chocolate Truffles

Are you looking for a healthy Valentine’s Day dinner so deliciously indulgent Cupid himself would fall for the menu?

Well, as fate would have it, we put together a menu with three classic recipes sure to please your taste buds and support your bone health.

So forget about spending hours online searching for “bone health recipes” or “bone health meals” because we’ve got you covered.

These yummy Valentine’s Day recipes are perfect for showing some love to your sweetie and your bones. Plus, these crowd-pleasers are easy to make. So don’t be surprised if you find yourself craving this special menu long after the holiday has passed!

Main

Healthy, Protein-Packed Lemon Garlic Salmon

Side

Bone-Healthy, Candy-Colored Yams

Dessert

Healthy, Mouth-watering Chocolate Truffles

Lemon Garlic Salmon Steak on Plate with Fork and Knife
Lemon Garlic Salmon Steak on Plate with Fork and Knife

Healthy, Protein-Packed Lemon Garlic Salmon

Show your sweetie and your bones some love this Valentine’s Day with this delicious, bone-healthy salmon.
It’s easy to make. Plus, each protein-packed bite is gluten and dairy-free. It’s also a great source of protein — which makes up roughly one third of your bone mass.
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Main Course
Cuisine American
Servings 2
Calories 266 kcal

Ingredients
  

  • 4 portions wild-caught salmon skin-on
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 2 tsp olive oil extra virgin
  • 4 tbsp fresh lemon juice
  • 8 cloves garlic crushed
  • 2 tbsp fresh dill finely chopped

Instructions
 

  • Season salmon portions with salt and pepper.
  • Heat a large heavy skillet over medium-high heat. Add in olive oil and heat for 30 seconds. Place salmon portions into the skillet, starting with the skin side up. Sear 3 to 4 minutes, then flip over and sear the other side 3 more minutes. Move salmon to one side of the pan.
  • Pour lemon juice into the empty area of the skillet, add in garlic cloves and saute 60 seconds. Spoon garlic lemon juice over salmon and cook until fish is cooked through and flakes easily with a fork.
  • Sprinkle fresh dill on top of salmon portions and serve immediately. Garnish with lemon slices if desired.

Notes

Opt for wild-caught salmon. It’s absolutely yummy and packed full of bone-healthy vitamin D and omega 3 fatty acids!

Nutrition

Serving: 4ozCalories: 266kcalCarbohydrates: 1gProtein: 34gFat: 12gSaturated Fat: 1gCholesterol: 93mgSodium: 370mgPotassium: 902mgVitamin A: 640IUVitamin C: 12mgCalcium: 36mgIron: 1.9mg
Keyword salmon
Tried this recipe?Let us know how it was!
Yam on Cutting Board
Yam on Cutting Board

Bone-Healthy, Candy-Colored Sweet Potatoes

This yummy, hearty dish will help warm you up on a chilly February evening. The ultimate healthy, comfort food, sweet potatoes are a top source of beta-carotene (the precursor for vitamin A).
Plus, they contain antioxidants called anthocyanins that are beneficial for your bone and joint health because they have potent anti-inflammatory properties.
In studies, sweet potatoes reduced NF-kB, iNOS and COX-2 — all of which are markers of inflammation.
Another great thing about this bone-healthy recipe is that it’s perfect for busy cooks — just set it in the oven for 20 minutes and leave it alone. “Bone” appetit!
Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Course Side Dish
Servings 4 people
Calories 133 kcal

Ingredients
  

  • 2 sweet potatoes
  • 2 tbsp maple syrup
  • 1 tbsp butter organic
  • 1 tbsp orange juice
  • 1 tbsp vanilla extract
  • 1 tbsp cinnamon
  • 1 tbsp nutmeg
  • Himalayan sea salt
  • black pepper

Instructions
 

  • Roast maple-glazed red garnet sweet potatoes (often mistakenly called yams) at 350 degrees F (175 degrees C) until tender.
  • To intensify the natural sweetness, cut your sweet potatoes into one-inch pieces, and lightly coat with virgin olive oil, before you roast them.
  • Add the maple syrup, organic butter, orange juice, vanilla, Himalayan sea salt, pepper, cinnamon, and nutmeg.
  • Bake for another 20 minutes.
  • Take out and present in a serving dish.

Nutrition

Serving: 250gCalories: 133kcalCarbohydrates: 23gProtein: 1gFat: 3gCholesterol: 7mgSodium: 62mgPotassium: 241mgFiber: 3gSugar: 10gVitamin A: 9310IUVitamin C: 3.7mgCalcium: 53mgIron: 0.6mg
Tried this recipe?Let us know how it was!
Truffles
Truffles

Healthy, Mouth-watering Chocolate Truffles

You can’t have a proper Valentine’s Day meal without dessert. And what’s more romantic than truffles? Eating homemade ones on the couch with your honey, of course!
A chocolate lover’s dream, truffles are decadent and delicious. But they can also be surprisingly good for your bones — depending on the chocolate you use.
Dark chocolate that has 70-85% cocoa is very high in iron, magnesium, copper, and manganese. Plus, it offers potassium, zinc, and selenium — all of which support bone health!
So if healthy bones and rich chocolate candies are your thing, look no further. This simple 5-ingredient recipe is the treat your taste buds and bones have been waiting for.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Dessert
Servings 20 truffles
Calories 70 kcal

Ingredients
  

  • 1/2 cup coconut milk
  • 8 oz dark chocolate
  • 1/4 tsp pure vanilla extract (optional)
  • pinch salt (optional)
  • cocoa powder (optional)

Instructions
 

  • Start by finely chopping your chocolate so it melts more quickly.
  • Heat the coconut milk–either on the stove or in the microwave–just until it starts to boil, then pour over the chocolate.
  • If desired, stir in a pinch of salt and vanilla extract. Stir until shiny and completely smooth.
  • Refrigerate until firm enough to scoop; it usually takes somewhere between 30 minutes and an hour.
  • Then roll out balls, either using your hands (with gloves if you wish) or a mini cookie scoop.
  • Roll in cocoa powder then set on a parchment-lined plate and refrigerate or freeze until ready to serve.
  • Leftovers (leftovers?!) can be stored in the fridge or freezer for 1-2 months.

Notes

For an added boost of flavor, roll the finished truffles in shredded coconut.

Nutrition

Serving: 1truffleCalories: 70kcalCarbohydrates: 7gProtein: 0.9gFat: 4.8gSodium: 1mgFiber: 0.9gSugar: 5.4g
Tried this recipe?Let us know how it was!

Enjoy Your Valentine’s Day!

Take the stress out of planning a perfect Valentine’s Day dinner with these classic, comforting dishes. 

They’re easy to make, guilt-free, and oh so delicious. With just a little effort, you can impress your loved one with a bone-healthy meal that tastes as good as it looks. 

So, I hope you’ll do your taste buds a favor and try these recipes. Your healthy bones and your significant other will feel the love.

Do you have a special Valentine’s Day recipe to share? Let us know in the comments below.

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Recipe Rating




  1. Rose

    February 12, 2022 , 11:02 am

    Hey, Thank You for the recipes I will use the salmon and the sweet potatoes but the Chocolate is a no no for me it keeps me awake.

  2. Chelsea Dugas

    February 14, 2022 , 11:53 am

    Hi Rose!

    You’re so welcome, please let us know how the recipes turn out! 🙂
    – Chelsea @ AlgaeCal

  3. Patricia

    February 13, 2022 , 6:45 pm

    Do you use canned coconut milk?

  4. Patricia

    February 13, 2022 , 8:27 pm

    Usually us can coconut if making a recipe.

  5. Chelsea Dugas

    February 14, 2022 , 12:33 pm

    Hi Patricia!
    I believe they are referring to coconut milk in a carton, as a replacement for regular milk in this recipe. Canned coconut milk would increase the fat and caloric content significantly. Let us know if you try it! 🙂
    – Chelsea @ AlgaeCal

  6. Joy Mekechuk

    February 14, 2022 , 8:47 am

    Thanks for this, but I fail to see how this meal will support my bones. I would suggest a sauce for the fish that had calcium via yogurt or cottage cheese with herbs of course. I would add broccoli or a green salad for further calcium and phytonutrients. A chocolate chia seed pudding would further add to calcium . One would need calcium supplements based on this meal. Just saying.

  7. Kirby Johnson

    February 14, 2022 , 3:48 pm

    Joy,

    We love the creative additions you’ve suggested to provide additional bone-essential nutrients! We agree there’s always more you can do to enrich your natural intake of whole foods and encourage you to let your imagination run wild with possibilities! We hope our blog can continue to be a source of inspiration for all your bone-health goals.

    – Kirby @ AlgaeCal

  8. Sharon Van Boven

    May 15, 2022 , 3:17 pm

    Wow! Sounds delicious!! Thank you so much for these wonderful recipes!!

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,