Superfoods to the Rescue: Recipes to Promote Spine Health

Our overall health is shaped by many factors, and our spine health is no exception. Lifestyle choices, particularly nutrition, play a significant role in supporting spinal health. A well-nourished spine can enhance your mobility, reduce pain, and improve your quality of life.

Our social media #SuperfoodSeries showcases delicious, straightforward, and nutrient-packed recipes that benefit your spine. Regularly including these superfoods in your meals can improve how you feel both mentally and physically every day.

Get that grocery list ready and sample some of our favorite spine-healthy meals below:

Dr. MacMahon’s Sweet Potato and Chickpea Salad

Sweet potatoes aren’t just tasty—they’re a great source of antioxidants that support spine health.

Ingredients

• 2 large sweet potatoes, peeled and cubed
• 1 can chickpeas, drained and rinsed – 2 cups fresh kale, chopped
• 1/2 cup Greek yogurt
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F. Toss the sweet potato cubes with 1 tbsp olive oil, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes.
2. In a large bowl, combine the roasted sweet potatoes, chickpeas, and chopped kale.
3. In a small bowl, whisk together the Greek yogurt, remaining 1 tbsp olive oil, lemon juice, minced garlic, salt, and pepper to taste.
4. Drizzle the yogurt dressing over the salad
5. Serve immediately and enjoy!

Dr. Sanchez’s Salmon Poke Rice Bowl

This savory salmon poke rice bowl is bursting with flavor – and, thanks to healthy ingredients like nutrient-rich broccoli, can help support strong bones and healthy tissues.

Ingredients

For the Bowl:

• 1 cups sushi rice, cooked and cooled
• 1 cup broccoli florets, blanched or steamed
• 1/2 pound salmon fillets, cooked and flaked
• 1 avocado, diced- 1 cup edamame beans
• 1/4 cup sliced green onions
• 1 sheet nori, cut into thin strips (optional)

For the Marinade:

• 1/4 cup soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon mirin (optional)
• 1 teaspoon honey or sugar
• 1 teaspoon fresh ginger, grated

Instructions

1. Cook the Salmon: Heat a bit of oil in a pan over medium-high heat. Season the salmon fillets with salt and pepper. Cook for about 4-5 minutes per side or until the salmon is cooked through and flakes easily with a fork.
2. Make the Sauce: In a bowl, whisk together the soy sauce, rice vinegar, sesame oil, mirin, honey or sugar, sriracha or chili flakes, grated ginger, and minced garlic.
3. Assemble the Bowls: Divide the cooled sushi rice into two bowls. Arrange the cooked and flaked salmon, diced avocado, and julienned carrots on top of the rice. Sprinkle with sesame seeds and sliced green onions.
4. Serve and enjoy your fresh and tasty Salmon Poke Rice Bowl!

Dr. Kamerlink’s Avocado and Egg Toast

Avocados provide magnesium for muscle relaxation, while eggs contain lactic acid to ease pain and stiffness—ideal for spine health! Start your day right with Dr. Kamerlink’s breakfast go-to:

Ingredients

• 1-2 avocados, depending on size (should be ripe but not over-ripe)
• 2 eggs
• 2 slices of bread (preferably a whole grain or seeded bread)
• Salt
• Lemon or lime
• Herbs/seasoning of choice

Instructions

1. Slice avocado(s) in half. Remove the pit and scoop out the flesh. Transfer the flesh to a bowl and use a fork to mash it (optional: squeeze in some fresh lemon or lime juice before mashing). Add a pinch of salt if desired.
2. Poach/boil two eggs
3. Toast two slices of bread
4. Top each slice of toast with mashed avocado and one egg (sliced in half)
5. Top off toast with herbs or seasoning of choice and more lemon or lime, if desired.

Dr. Burrough’s Yogurt with Berries

Did you know the calcium and vitamin D in yogurt works wonders in reducing free radicals and enhancing bone quality? There’s your reason to dive into Dr. Burrough’s favorite breakfast recipe: yogurt with blueberries and strawberries!

Ingredients

• 1 cup plain Greek yogurt (For a dairy-free alternative, swap with coconut or almond milk yogurt)
• 1/2 cup fresh blueberries
• 1/2 cup fresh strawberries
• 1 tablespoon honey (optional)
• 1/4 cup granola (optional)
• 1 tablespoon chia seeds (optional)

Instructions

Yogurt Base:

1. Spoon 1 cup of plain Greek yogurt into a serving bowl
2. Drizzle 1 tablespoon of honey over the yogurt for a touch of sweetness (optional)
3. Wash and gently dry 1/2 cup of fresh blueberries and strawberries
4. Sprinkle the berries evenly over the yogurt

Toppings:

1. Sprinkle 1/4 cup of granola over the berries for a delightful crunch
2. For an extra fiber boost, add 1 tablespoon of chia seeds

Dr. Auerbach’s Oatmeal with Chia Seeds and Fruit

Start your day with this antioxidant-rich breakfast! Chia seeds are loaded with omega-3s to help reduce inflammation, while the vibrant fruits deliver powerful antioxidants for comprehensive wellness.

Ingredients

• Oats: 1 cup (rolled or steel-cut)
• Water or Milk: 2 cups (can use almond milk, oat milk, or cow’s milk)
• Chia Seeds: 1 tablespoon
• Mixed Berries: ½ cup (blueberries, strawberries, raspberries)
• Flaxseeds: 1 tablespoon (ground)
• Walnuts: 2 tablespoons (chopped)
• Cinnamon: ½ teaspoon
• Turmeric: ¼ teaspoon
• Honey or Maple Syrup: 1 tablespoon (optional)

Instructions

1. Prepare the Oats: In a medium saucepan, bring 2 cups of water or milk to a gentle boil. Add 1 cup of oats and reduce the heat to low. Stir occasionally and cook until the oats are tender and have absorbed most of the liquid (about 5 minutes for rolled oats or 20-30 minutes for steel-cut oats).
2. Add Chia Seeds: Stir in 1 tablespoon of chia seeds into the cooked oats. Let it sit for a minute or two to allow the chia seeds to absorb some liquid and expand.
3. Incorporate Antioxidants: Gently mix in ½ cup of mixed berries (blueberries, strawberries, and raspberries). If using frozen berries, you can add them directly to the pot and let them thaw in the hot oatmeal.
4. Boost Nutrients: Sprinkle 1 tablespoon of ground flaxseeds and 2 tablespoons of chopped walnuts over the oatmeal. These add healthy fats, fiber, and extra nutrients beneficial for spine health.
5. Add Spices: Stir in ½ teaspoon of cinnamon and ¼ teaspoon of turmeric. These spices not only add flavor but also provide anti-inflammatory benefits.
6. Sweeten (Optional): If desired, drizzle 1 tablespoon of honey or maple syrup over the top for added sweetness.
7. Serve: Transfer the oatmeal to a bowl and enjoy warm. You can also add a splash of extra milk or a few more berries on top if desired.

Kale Salad with Greek Yogurt Dressing

Yes, kale is still cool! This mouthwatering kale salad is topped with a delicious Greek yogurt dressing, which is packed with nutrients that support a healthy spine.

Ingredients

For the Salad:

• 6 cups kale, chopped
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup red bell pepper, diced
• 1/2 cup red onion, thinly sliced
• 1/4 cup sunflower seeds
• 1/4 cup pumpkin seeds
• Optional: 1 cup grilled chicken breast, diced

For the Dressing:

• 1 cup Greek yogurt
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions

Prepare the Dressing:

1. In a bowl, whisk together Greek yogurt, olive oil, lemon juice, apple cider vinegar, Dijon mustard, and minced garlic.
2. Season with salt and pepper to taste. Mix well until smooth and set aside.

Prepare the Salad:

1. In a large bowl, massage the chopped kale with a small amount of the dressing to soften the leaves.
2. Add cherry tomatoes, cucumber, red bell pepper, and red onion to the kale.

Combine:

1. Pour the remaining dressing over the salad and toss to coat evenly.
2. Sprinkle sunflower seeds and pumpkin seeds on top.
3. Add Protein (Optional): If using, add diced grilled chicken breast and mix gently.
4. Transfer to a serving bowl and enjoy.

Bon appétit!

Stay tuned for the next installation of our Superfood Series by following FSA on Facebook and Instagram.

Ready to “take back” your health? Our team of board-certified providers are here to help. Schedule your consultation or appointment today: (561) 495-9511.