I have been enjoying this Spinach and Fennel Smoothie favourite from the Midlife Meal Planner with lower oxalate Bok Choy instead of spinach lately.

In mid 2020, after my Osteoporosis diagnosis I have become more mindful of subtleties in my diet.  Maximising the absorption of calcium and other critical nutrients through dietary tweaks as much as practical and possible.  It’s a super mild, high calcium leafy green that you can enjoy raw or cooked.  I urge you to give it a go before you automatically go for the Spinach.

Spinach is its own kind of awesome but being higher in oxalates (as are Beet Greens and Swiss Chard) it’s better to boil (or steam) those greens and discard the cook water.  Sure, do include them raw on occasion but don’t count the calcium (or iron) you have with them as the oxalates will bind nutrients like calcium and make them far less bioavailable.

You can learn more buy purchasing the downloadable Midlife Meal Planner and Nutrition Guide here.  This recipe is also in there!


OK!  One with this power packed kick start to your day! Serves 2 adults.


  • 50g baby spinach (or my preference, BOK CHOY!)
  • 180g frozen banana (swap some or all for frozen zucchini), chopped
  • 1 medium size apple, quartered
  • 80g frozen or fresh pineapple, including the core for bromelain, vitamin c and beta carotene, chopped
  • 1/4 cup hemp seeds
  • 50-60g Fennel bulb, chopped
  • 1-4 Medjool dates (personally, I prefer no more than 2)
  • 150-200g cucumber, chopped
  • 2 cups of water or 1 cup water and 1 cup plant based milk of choice ** (see notes)


  • several mint leaves
  • 1/2 avocado


  • place all ingredients into a high speed blender
  • blend until smooth and creamy, adding more water or calcium enriched plant based milk


  • I usually swap 1 cup of water for 1 cup of Vitasoy Soy which has 300-400mg of calcium depending on which one you buy.
  • https://soy.com.au/product/soy-milk-calci-plus/
  • It is better to space your calcium out over the course of the day than have most of your daily requirement in 1 or two meals when most of it will be excreted.  Women in Australia over 50 are advised to aim for 1200-1300mg per day.
  • I also have 1 x 250mg calcium supplement a day upon rising, 2 hours before I eat.
  • https://www.herbsofgold.com.au/products/bone-joint/calcium-k2-with-d3
  • If using fresh fruit add a couple of ice cubes if drinking it right away as smoothies are always yummier a little chilled in my opinion.