Get Nourished recipes: Quick and delicious snack ideas for strong bones

This week on Get Nourished, Luke Hines and Zoe Bingley-Pullin whip up quick and delicious bites for healthy, strong bones.

Bones play an important role in helping us move, protecting our organs, and being a storage site for minerals and blood cells.

Essential nutrients such as vitamin K support bone health and may help reduce the risk of fractures and osteoporosis.

Fermented foods such as Zoe’s sauerkraut recipe is packed with vitamin K2, known to help to promote peak bone mass, bone integrity and strength.

Dairy products such as cheese also contain vitamin K2, the hero ingredient of Luke’s cheddar muffins.

Well absorbed by the body, this nutrient can also support blood health by stimulating blood clot formations.

Try these easy vitamin K2-rich recipes to help maintain strong bones by Luke Hines and Zoe Bingley-Pullin, as seen on Get Nourished on The House of Wellness TV show.

Luke Hines’ Easy Cheddar Cheesy Muffins


2 cups gluten-free self-raising flour

1 tbsp granulated coconut sugar

1 tsp salt

1/4 tsp cracked black pepper

2 cups shredded cheddar cheese

1 1/4 cups full cream milk

1 large egg (at room temperature)

2 tbsp extra virgin olive oil


Step 1. 

Get started by preheating your oven to 200°C and line a 12-hole muffin tray with paper liners.

Step 2.

Add the self-raising flour, coconut sugar, salt and pepper in a large bowl and mix well to combine. Add in the milk, egg and olive oil, and mix using a whisk or a spatula until you have a lovely batter. Finally, stir through the shredded cheese.

Step 3.

Using a large muffin scoop or ice cream scoop, dollop equal amounts of batter between the 12 paper liners. Transfer to the oven and bake for 15 to 20 minutes, or until the tops are golden brown and cooked through. Allow to cool slightly then enjoy warm.

Zoe Bingley-Pullin’s Wombok and Coriander Sauerkraut


3 cups wombok, shredded 

1/2 cup fresh coriander, roughly chopped 

1 1/2 tbsp kosher salt or sea salt

1/2 tbsp coriander seeds 

1/2 tbsp cumin seeds 

1/2 cup filtered water


Step 1.

Place all the ingredients in a sterilised jar and leave on the kitchen bench for up to a week to ferment. Before refrigerating, let out the excess air from the jar every couple of days over the week for 30 seconds each time, until the desired flavour is reached.

Step 2.

The sauerkraut can be added to some meals to help you digest them more effectively, such as meatballs, roast vegetable sandwiches or rolls.

Step 3.

You can also add this as a condiment to a roast, curry or stew.