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Eat Your Way to Better Bone Health

Your bones need 13 minerals and 3 vitamins. Here’s how to get them—without setting foot in a supplement aisle.

If there’s one thing I’ve learned after nearly two decades helping people fight bone loss—it’s this: Bone health begins in the kitchen . Not in a pill bottle. Not in a hospital. And certainly not in some “magic bullet” calcium tablet.

See, most people are told that calcium is the only thing their bones need. But that’s a dangerous half-truth. Because bones aren’t just made of calcium. In fact, your bones require 13 minerals and 3 vitamins, every single day, to grow stronger. That’s 16 nutrients in total. And without them? It's like trying to bake a cake with only flour.

So, where do you find these 16 nutrients? You could chase them down in a dozen different supplements...Or you could start where nature intended: with food.

That’s why we created this recipe book. Inside, you’ll find ten delicious, bone-nourishing recipes loaded with the exact nutrients your bones crave. These meals are rich in plant-based minerals, clean proteins, and healthy fats—all of which support your bones, joints, and overall vitality. You’ll even find helpful notes on what makes each recipe

especially powerful for your bone health. They’re simple. They’re satisfying. And they’re backed by the same nutritional science we use at AlgaeCal to help people like you increase their bone density—naturally.

So whether you’ve just had your first DEXA scan...or you’re looking to protect your bone health before it’s a problem— this is for you.

Let food be your first step to stronger bones. Because you can improve your bone density. And it starts right here.

To your health,

Dean Neuls AlgaeCal Inc CEO | Founder

Why You Need 16 Nutrients to Build Stronger Bones

If all you’re taking is calcium, don’t be surprised if your next DEXA scan looks worse than the last one.

Most people think bone health is all about calcium. And that’s where they go wrong. Because the truth is, your bones need 16 different nutrients working together, every day, to stay strong.

Calcium is just one of them. The rest? Magnesium, phosphorus, potassium, zinc, copper, manganese, boron, silicon, vanadium, nickel, selenium, and strontium. Plus vitamins D3, K2, and C. What most people don’t realize is that these nutrients don’t work in isolation. They rely on each other. Miss one, and it can throw off the whole process. That’s why just adding calcium—or even calcium and vitamin D—isn’t enough. Your bones need all the clinically supported nutrients to function properly. Miss even one, and your bones won’t get what they need to grow or repair.

Magnesium, for example, helps your body absorb calcium. No magnesium? No calcium absorption. Simple as that.

Then there’s vitamin K2. It’s the essential nutrient that takes calcium out of your bloodstream and sends it into your bones—where it belongs. Without

it, calcium can end up in your arteries and soft tissue, where it does more harm than good. Silicon helps you make collagen—the protein that gives bones their flexibility. Zinc helps you build new bone cells. Boron keeps your hormones balanced, which becomes critical as you age. And strontium helps slow bone loss and spark new bone growth at the same time.

These nutrients don’t just support bone health—they drive it. But here’s the problem: your body doesn’t produce most of them. You have to get them from food.

That’s why nutrition matters more than most people realize. When your bones are getting the full spectrum of nutrients they need, something incredible happens. You don’t just maintain bone, you can actually build it. That’s the difference between slowing bone loss…and reversing it. Between fragile and firm. Between living cautiously, and confidently. It’s a shift worth making. Not just for overall health—but for stronger, denser bones that keep you moving, independent, and living life on your terms.

So if you’ve been told to “just take calcium”...it’s time to upgrade your strategy. Because bones aren’t built on calcium alone. They’re built on 16 nutrients. And it all starts with what you eat.

Recipes

These nourishing recipes aren’t just good—they’re good for your bones. Thoughtfully crafted with ingredients rich in essential nutrients, each dish offers a simple, satisfying way to support your bone health. Proof that eating well and living well can go hand in hand.

Roasted Brussels Sprout Salad

Often overlooked, Brussels sprouts are rich in vitamin K, C, and fiber—nutrients that support bone density, collagen, and immune health. Roasting draws out their sweetness and depth, while a splash of balsamic adds brightness and antioxidants. A simple, nourishing dish with benefits that go far beyond the plate.

Roasted Brussels Sprouts Salad

PREP: 30 MINUTES | COOK: 30 MINUTES | SERVES 4

1 lb Brussels sprouts, ends trimmed and cut in half

1 Tbsp avocado oil

1 granny smith apple, cubed or sliced

1 avocado, sliced

¼ cup sundried tomatoes, in oil

¼ cup parmesan Reggiano, shaved Salt and pepper to taste

Dressing

¼ medium sweet onion, sliced thinly

1 Tbsp avocado oil

3 Tbsp oil, from sundried tomatoes

1½ Tbsp balsamic vinegar, traditional Modena

1 tsp Dijon mustard

1. Preheat oven to 450 degrees. Line a baking tray with parchment paper.

2. Toss Brussels sprouts in avocado oil and season with salt and pepper. Place on a parchment lined tray, sliced side down. Roast for 20 minutes until edges begin to blacken. Brussels sprouts will be tender and crispy on the outside, with a remaining crunch inside. Allow to cool completely.

3. In a small skillet, over medium low heat, combine sweet onions, avocado oil and a pinch of salt. Sauté until onions are soft and translucent.

4. In a small bowl, combine dressing ingredients, whisking until fully combined. Add in sauteed onions.

5. Layer brussels sprouts, apples, avocado, sundried tomatoes and parmesan.

6. Pour onion dressing over salad and serve.

Sodium: 738 mg | Cholesterol: 4 mg | Potassium: 1009 mg | Vitamin A: 1063 IU |

Vitamin C: 107 mg | Calcium: 145 mg | Iron: 3 mg |

Apple & Cheddar Salad

Crisp apples offer vitamin C, boron, and fiber for collagen and hormone support. Arugula adds calcium, potassium, and vitamin K, while aged cheddar delivers absorbable calcium. A splash of lemon aids mineral absorption, and honey brings subtle sweetness. A clean, clever salad with real benefits beneath its simple surface.

Apple & Cheddar Salad

PREP: 25 MINUTES | COOK: 5 MINUTES | SERVES 4

150 g mixed leafy greens

1 small fennel bulb

1 honey crisp apple, sliced

2 celery stalks, sliced

4 oz full flavored aged cheese, such as red fox or white fox

1 cup pistachios

1 Tbsp honey

Dressing

¼ cup extra virgin olive oil

2 Tbsp lemon juice

1 Tbsp local honey

Salt and pepper to taste

1. Remove fronds from fennel and set aside for garnish. Remove and discard stalks, as they are typically an undesirable fibrous texture. Shave the fennel bulb.

2. In a small saucepan over medium heat, combine pistachios and honey, mixing until they begin to caramelize, 2–4 minutes. Place on parchment to cool.

3. In a small bowl, combine olive oil, lemon juice and honey. Season with salt and pepper to taste.

4. In a large bowl or serving platter, layer greens, fennel, apples, celery and cheddar.

5. Serve garnished with honey roasted pistachios and fennel fronds.

Chicken Piccata

Light and bright, this classic dish offers more than comfort. Chicken provides protein and phosphorus to support bone strength, while fresh parsley adds antioxidants that help counter low-grade inflammation. A squeeze of lemon ties it together, sharp, simple, and quietly nourishing in all the ways that matter.

Chicken Piccata

PREP: 15 MINUTES | COOK: 30 MINUTES | SERVES 4

4 (6 oz) boneless skinless chicken breasts

2 Tbsp avocado oil

⅓ cup potato starch

¼ cup parmesan, freshly grated

1 lemon, zested

½ tsp salt

Pepper to taste

Sauce

½ cup high quality dry white wine

2 Tbsp butter

2 cloves garlic, minced

1 cup chicken broth

1 Tbsp lemon juice

2 Tbsp capers, drained

¼ cup parsley, chopped

1. Place each chicken breast between two pieces of plastic wrap. Using a meat tenderizer, or rolling pin, gently pound each chicken breast until it reaches ½" thickness. Coat chicken in one tablespoon of avocado oil.

2. In a shallow dish, mix potato starch, parmesan, lemon zest, salt and pepper. Dredge the chicken in starch mixture.

3. In a large skillet, over medium high heat, heat remaining 1 Tbsp avocado oil. Sear the breasts, about 3–5 minutes per side or until the breasts lift without hesitation and are just cooked through. Set aside on a plate. It is recommended to sear the chicken breast in two batches. This avoids overcrowding the pan, resulting in a better sear and a juicier meat.

4. In the same pan, over medium low heat, add white wine and simmer until reduced by half to cook out the alcohol. Add butter and garlic, whisking until it becomes smooth and begins to take on a golden color.

5. Slowly add the chicken broth, whisking until smooth.

6. Add lemon juice, capers and ½ of the parsley. Simmer for 5 minutes, stirring occasionally.

7. Plate chicken and pour sauce over chicken. Serve garnished with parsley and serve with your favourite side dish, such as mashed potatoes.

Chili Salmon Bites

Salmon delivers protein, selenium, and B vitamins for bone strength and cellular repair. A kick of garlic, chili, and pepper sauce adds not just flavour, but anti-inflammatory support. Bold, balanced, and quick to prepare—these bites offer more than taste. They bring thoughtful nourishment in every perfectly spiced piece.

Chili Salmon Bites

PREP: 10 MINUTES | COOK: 5 MINUTES | SERVES 4

1 lb wild caught salmon, skin removed, cut into 1" cubes

1 Tbsp avocado oil

2 tsp sriracha

1 tsp smoked paprika

1 tsp chili powder

1 tsp rice vinegar

3 cloves of garlic, minced

1 tsp ginger, grated

Mayo Sauce

2 Tbsp avocado mayo

1 Tbsp sriracha

½ Tbsp rice vinegar

1 tsp honey

Garnish

1 Thai chili, thinly sliced, optional sesame seeds

1 bunch scallion, cut on the bias

1. In a medium mixing bowl, combine oil, sriracha, smoked paprika, chili powder, rice vinegar, garlic and ginger. Add salmon to the mixture and coat thoroughly.

2. In a small mixing bowl, combine avocado mayo, sriracha, rice vinegar and honey.

3. Preheat a non-stick skillet over medium high heat.

4. Pour salmon and sauce mixture in the pan and sear each side, approximately one minute each side.

5. Pour salmon and sauce into dishes.

6. Serve garnished with mayo sauce, Thai chili, sesame seeds and scallions.

Rich Beef Stew

This hearty stew delivers more than comfort. Grass-fed beef offers protein, CLA, and omega-3s to support bone strength and reduce inflammation. Root vegetables add minerals and fiber, while tomato, balsamic, and red wine deepen flavor and antioxidant value. A slow-cooked dish that restores from the inside out.

Rich Beef Stew

PREP: 45 MINUTES | COOK: 2 HOURS | SERVES 4

2 lb boneless beef chuck, fat trimmed and cubed into 1" pieces

1 Tbsp avocado oil

2 Tbsp balsamic vinegar

1 medium onion, chopped into 1" pieces

4 cloves garlic, minced

1 Tbsp tomato paste

1 Tbsp potato starch, or thickener of choice

1 cup quality red wine

3 cups natural beef stock

1 Tbsp dried or 3 Tbsp fresh chopped rosemary

1 Tbsp dried or 3 Tbsp fresh chopped thyme

1 bay leaf

Salt and pepper to taste

12 baby potatoes, cut in half

2 medium carrots, chopped into 1" pieces

2 medium parsnips, chopped into 1" pieces

1. In a Dutch oven, or cast-iron pot, heat avocado oil over medium-high heat.

2. Divide beef cubes into four batches. Place one batch in the Dutch oven at a time, sear and turn each piece until you begin to see color in the beef and on the pan.

3. Remove each batch of chuck cubes onto a plate. Add balsamic vinegar to deglaze the pan.

4. Add onions and garlic cloves. Cook over medium heat, stirring until the onions are translucent. Add tomato paste to the pot and continue cooking for one minute.

5. Add potato starch and stir thoroughly. Add wine and simmer until reduced to half. Add the stock, rosemary, thyme and bay leaf to the pot and stir to combine.

6. Reduce heat to low and return the chuck cubes to the pot. Cover pot with lid and allow to simmer for 2 hours, stirring occasionally. Sauce should nicely coat a spoon but not be overly thick.

7. Add in potatoes, carrots and parsnips and simmer for an additional 30 minutes.

Chili Garlic Shrimp

Fast, flavorful, and nutrient-dense, this dish brings more than heat. Shrimp delivers protein, calcium, and astaxanthin—an antioxidant linked to reduced inflammation and bone loss. Garlic and chili boost circulation and flavour in equal measure. Quick to prepare, rich in benefits, and far more functional than it first appears.

Chili Garlic Shrimp

PREP: 10 MINUTES | COOK: 10 MINUTES | SERVES 4

2 lb large shrimp or prawns

2 Tbsp avocado oil

1 bulb garlic, cloves peeled and minced

½ tsp chili pepper flakes, or less to reduce heat

1 tsp smoked paprika

2 tsp high quality dry white wine

2 tsp lemon juice

2 tsp butter

¼ cup fresh parsley, chopped

1. Dry the shrimp entirely with paper towel, to avoid excess leaching of liquids during the cooking process.

2. In a large skillet, over medium heat, heat avocado oil. Add the shrimp to the skillet and cook until they pink to turn opaque. When cooking prawns or shrimp, remember the term ‘OUC’. If they have the shape of a gentle ‘U’, they are undercooked. If they have the shape of a ‘C’, they are perfectly cooked. If they take the shape of an ‘O’, they are overcooked. Just as you begin to see the c-shape, remove the shrimp or prawns from the pan into a serving dish, as they will continue to cook for another minute in the dish.

3. Add garlic, pepper flakes and paprika to the pan. Warm the garlic until it takes on colour, ensuring not to burn the garlic.

4. Turn heat to medium high and add wine, lemon juice and butter, while ensuring the garlic does not burn. Once the butter is melted entirely and the sauce slightly coats a spoon, add the shrimp back to the pan.

5. Place shrimp in a serving dish, garnished with parsley and your favorite toasted sourdough bread for dipping in the sauce!

Mushroom & Wine Braised Pork Shanks

Slow cooking brings deep flavour and deep nourishment. Pork shanks offer protein and potassium for bone strength, while mushrooms contribute rare plant-based vitamin D. Garlic and onions add comforting aroma and anti-inflammatory support. A rich, restorative dish with the quiet confidence of something made to truly sustain.

Mushroom & Wine Braised Pork Shanks

PREP: 30 MINUTES | COOK: 3.5 HOURS | SERVES 4

4 (1lb) pork shanks, skin removed, and fat trimmed

1 Tbsp avocado oil

2 ounces prosciutto, chopped

1 medium onion, chopped into 1" chunks

4 celery stalks, chopped into 1" chunks

2 cloves of garlic

1 cup high quality dry white wine

2 cups chicken broth

227 g fresh mushrooms of choice

1 Tbsp dried or 3 Tbsp fresh chopped sage Salt and pepper to taste

1. Preheat oven to 350°F. In a Dutch oven, or cast-iron pot, heat avocado oil over medium-high heat.

2. Season shanks with salt and pepper, and sear on each side until you begin to see color in the pork and in the pot. Remove the pork shanks onto a plate.

3. Add prosciutto to the pan and fry until crisp. Add onions, celery and garlic cloves. Cook over medium heat, stirring until the onions are translucent.

4. Add wine and cook until reduced to half. Add the broth, mushrooms and sage to the pot and stir to combine.

5. Return the shanks to the pot. Cover pot with lid and cook in the oven for 3 hours.

6. Remove pot from oven to stove top, simmer uncovered for 30 minutes or until liquids reduce to a thick sauce. Shanks should be fork tender and fall off the bone.

7. Serve with your favorite starch, such as mashed potatoes or polenta.

Berry Sorbet

Bright, light, and quietly powerful, this sorbet delivers more than refreshment. Berries provide antioxidants that help protect bone cells from age-related stress, while a hint of honey adds natural sweetness and anti-inflammatory support. A simple dessert with surprising depth—proving that even the lightest dishes can nourish meaningfully.

Berry Sorbet

PREP: 45 MINUTES | SERVES 4

4 cups frozen mixed berries

¼ cup honey

½ cup warm water

1. Add berries and honey to a food processor or blender.

2. Using the pulse setting, pulse the berries and honey, while slowly adding the water.

3. Place berry mixture in a freezer safe container, such as a loaf pan or freezer safe glass dish.

4. Place in the freezer for 30–40 minutes. This will bring the sorbet to a scoopable texture. If frozen for multiple hours or overnight, take out of freezer and place in fridge for 45–60 minutes to allow to soften to a scoopable texture.

This recipe can be made using fruit such as peaches and mangoes. If using a less acidic fruit, add in a teaspoon or two of fresh lemon juice.

Flourless Chocolate Cake

This indulgent cake is surprisingly functional beneath its rich exterior. Quinoa, olive oil, and walnuts supply omega-3 fatty acids that help reduce inflammation and support bone strength. Dark chocolate contributes more than decadence—it delivers fiber, copper, iron, and manganese, minerals that play vital roles in bone repair and density.

Flourless Chocolate Cake

PREP: 20 MINUTES | COOK: 40 MINUTES | SERVES 12

¾ cups uncooked white quinoa

½ cup + 2 Tbsp extra virgin olive oil

4 large eggs

¾ cup coconut milk

1 tablespoon vanilla extract

1 ¼ cups coconut sugar

1 cup cocoa powder

2 tsp baking powder

1 tsp baking soda

½ tsp salt

½ cup chocolate chunks

1 cup chopped walnuts

Fresh fruit, optional

1. Preheat oven to 350°F. Line the bottom of a 10' round cakepan with parchment paper and grease the sides with butter.

2. In a small pot, combine quinoa with 1½ cups water. Bring to a boil, reduce to medium heat and simmer uncovered for 10 minutes. Remove from heat and cover with a lid for 15 minutes. Blend quinoa, oil, eggs, milk, and vanilla extract together in a high-speed blender until it is completely smooth.

3. In a large mixing bowl, whisk together sugar, cocoa powder, baking powder, baking soda, and salt. Ensure any clumps of cocoa powder are broken down. Stir quinoa mixture into sugar mixture until batter is fully incorporated.

4. Fold chocolate chunks and walnuts into batter and pour into the prepared pan. Even out the batter with a spatula. Bake in the oven for 35–40 minutes until the center feels stable. Check the center with a toothpick if you are unsure. The toothpick won’t be entirely clean but won’t be covered in chocolate either.

5. Allow the cake to cool entirely. It’s normal and expected that the cake will sink a touch, due to its moist, fudgy nature. Serve the cake with a light dust of powdered sugar and top with fresh fruit! Always slice chocolate desserts with a heated knife for a clean cut. Do this by running the knife under hot water and wiping the water away before each cut.

Peach Crisp

At once familiar and quietly nourishing, this crumble offers more than comfort. Peaches bring antioxidants and boron to support bone and hormone health. A crisp oat topping adds fiber, silicon, and avenanthramides—unique compounds linked to reduced inflammation. A classic dessert, reimagined to gently restore more than just the spirit.

Peach Crisp

PREP: 20 MINUTES | COOK: 30–40 MINUTES | SERVES 8

¾ cups uncooked white quinoa

3 pounds (9–12) peaches, peeled and sliced

1 Tbsp lemon juice

¼ cup coconut sugar

2 Tbsp potato starch

½ tsp pure vanilla extract

Topping

½ cup coconut sugar

½ cup 1-to-1 gluten free flour

1 cup old-fashioned rolled oats

½ cup chopped pecans, plus more for garnish

½ tsp nutmeg

2 tsp ground cinnamon

½ cup grass-fed butter, chilled and grated

1. Preheat the oven to 350°F. Grease an oven safe baking dish with butter.

2. In a large bowl, combine peaches, lemon juice, sugar, starch and vanilla. Mix thoroughly so that peaches are entirely coated. Pour evenly into an oven safe dish.

3. In a medium bowl, combine coconut sugar, flour, oats, chopped pecans, nutmeg and cinnamon until all ingredients are fully incorporated. Using a wooden spoon, incorporate butter until a small pea size crumble appears. Ensuring the butter stays chilled will provide a crispier crisp! Spread evenly over peaches.

4. Garnish with additional pecans and peaches if desired, and place in the oven to bake for 35–40 minutes until the oat mixture turns a dark golden color. Remove from the oven and allow to cool.

5. Serve with a cold scoop of your favourite ice cream if desired!

Increase Bone Density In 6 Months, Guaranteed

If you made it this far, you already know: food is powerful. It’s where bone health starts. But let’s be honest. Who has time to scan the grocery aisle for vanadium, manganese, selenium—or doublecheck whether that bunch of arugula has enough vitamin K to matter? Even with the best intentions, it’s tough to get everything your bones need, in the right amounts, every day.

That’s exactly why we created AlgaeCal.

It’s the only calcium supplement that delivers all 16 essential bone-building nutrients—in a full clinical dose, backed by human studies. And when you take it as part of our Bone Builder Pack? We guarantee you will increase your bone density in 6 months. Not hope. Not guess. Guarantee. So yes, keep eating bone-healthy meals. They matter. They work. But if you want to fill in the gaps—and make sure your bones get everything they need to grow stronger, without the daily guesswork...then why not?

Click here to explore our full lineup of bone-supporting supplements

Your stronger bones start now.