BOOK REVIEW The Healthy Bones Plant-Based Nutrition Plan and Cookbook

The Healthy Bones Plant-Based Nutrition Plan and Cookbook

by Laura Kelly (Author), Helen Kelly (Author), Jummee Park (Author)

Chelsea Green Publishing, 2024 (320 pgs)

I'm very interested in plant-based cooking, for so many reasons.  One, I love animals and I'm a little squeamish about eating meat.  Two, there are so many concerns about recalls and how clean meat really is.  Third, the cost of course.  But the last reason is that I do love plants.  But when you focus your diet like that, is it really healthy?

That's where this book comes in.  It describes how plants can nourish bones, and focuses on why people on plant-forward, vegetarian, or vegan diets sometimes struggle with low bone density; identifies the environmental factors that can influence bone health; and explains how to minimize the risks while setting out the steps anyone can take to restore, improve, and maintain bone density.  As the authors of The Healthy Bones Nutrition Plan and Cookbook, Laura and Helen Kelly specialize in explaining science to nonscientists, and there are over 100 recipes created by gifted vegetarian chef Jummee Park that feature delicious and diverse combinations of vegetables, fruits, grains, mushrooms, nuts, beans, seeds, edible flowers, and spices.
The best part are the tips on establishing a pantry and several example meal plans are included.  

If you are toying with changing your eating habits and eating plant-based or going vegetarian, you will like the simple explanations on using an online nutrition calculator to craft your own delicious plant combinations that supply needed amounts of complete protein, iron, and vitamins A and B12 for whole nutrition. The book includes specific recipes for main dishes, salads, sides, and sweets.

One of the recipes "Sea Greens and Shiitake Soup" includes an ingredient called rice water with how-to's on making it.  It's easy and has more than one usage...including beauty.  In my mind, rice water is very soothing to the digestive system.  My mom used to make rice water tea for us whenever we were sick home from school.

RICE WATER HOW-TO

Place 2 cups (370 g.) sushi rice in a large bowl in the sink.  Add enough water to cover the rice, gently stir by hand, rinse and drain.  Repeat this process two or three times, then drain all excess water.  Add 4 cups (1L.) filtered or spring water to the rice and gently massage the rice until the water turns milky.  Pour the milky water through a strainer into another bowl.  This liquid is the rice water.  Use immediately or store the rice water in the freezer for a future meal.  And keep in mind that rice water can also be used as a gentle toner, leaving your skin glowing and radiant.  It's also a haircare hero, strengthening your locks and giving them a glossy finish.

All three authors complement each other perfectly.  Dr. Laura is a Traditional Chinese Medicine physician/scientist and activist, Helen writes about health, medicine and management topics and Jummee is a food shaman and wellness consultant and founder of Jummee's Bliss Kitchen, where she has developed authentic Korean food remedies that cater to Western palates.