By now, you already know how to create pH-balanced meals to build your bones. But did you know there are actually tricks that can make some acidifying foods less acidifying?
Acid-forming foods are not off-limits on the Osteoporosis Reversal Program, of course; but if you can alkalize your favorite acidifying foods, you’ll be able to enjoy them in greater quantities and still maintain the desirable pH balance.
Here’s the best part: these tricks won’t substantially change the original food’s appearance, so you can easily serve your “alkalized versions” of these foods to friends and family.
And to get you started right away, today I’m also sharing a new recipe that shows you how to alkalize an acid-forming all-time favorite.
The Key Is Food Substitution
The idea is to add the appropriate alkalizing foods to acidifying ones. While the exact proportion is up to you, a rough guideline is to substitute about 1/3 of the acidifying food with an alkalizing food. Remember, this won’t convert the acidifying food into an alkalizing food, but it will make it less acidifying.
How To Add Alkalizing Goodness To Foods
1. Mix Peanut Butter With Coconut Oil Or Almond Butter
Peanut butter is an acidifying food, but it’s a childhood favorite that many Savers may have trouble limiting. Coconut oil and almond butter are alkalizing, and blend in nicely with peanut butter. In fact, you may love the delicious taste of coconut or almonds in the mix.
2. Mix Mayonnaise With Tahini
Mixed with part tahini, mayonnaise becomes a less acidifying, flavorful spread for your favorite sandwich. You can also dip your favorite raw vegetables in this delicious mix.
3. Mix Egg Or Fish Salad With Mashed Avocado
Because of their exceptional nutritional content, you'll find eggs listed as a healthy Foundation Food in the Osteoporosis Reversal Program. They are acidifying, however, and when you add mayonnaise to your egg salad, you’re adding yet more acidifying ingredients.
The same is true for fish salad (tuna or salmon, for example). While fish is a healthy source of Omega-3 fatty acids and other nutrients, all fish is acid-forming.
A little mashed avocado added to these salads enhances the creaminess and adds a crucial alkalizing element. Avocado does not have an assertive flavor, either, so it’s easily incorporated into egg or fish salad.
4. Mix Your Favorite Fish Or Chicken Salad With Cooked Quinoa And Sesame Seeds
To offset the acidifying fish and chicken, simply mix in nutritious quinoa and/or sesame seeds for a delicious, alkalizing crunch.
5. Mix Mashed Potatoes With Sautéed Grated Cauliflower Or Sweet Potato
Nothing says “comfort food” like mashed potatoes.
To alkalize mashed potatoes, grate and sauté cauliflower and mix it in – the flavor is almost neutral and the texture blends perfectly. Using mashed sweet potato is another way to add an alkalizing element, delicious flavor, (and lovely color) to mashed potatoes.
Bonus Tip: you do not need to use cow’s milk to make delicious mashed potatoes; simply save the potato cooking water and use it instead of milk to bring potatoes to the right consistency. Or use almond milk or your favorite alkalizing milk substitute.
6. Mix Buttermilk With Plain, Unsweetened Yogurt
You may be using acid-forming buttermilk to prepare marinades, salad dressings, dips, and more.The good news that you can mix alkalizing plain, unsweetened yogurt with buttermilk. Bear in mind that I’m not encouraging you to use buttermilk, because there are many delicious ways of replacing dairy foods when you’re preparing bone-healthy meals. So try to eventually replace all of the buttermilk with yogurt. Your bones will thank you!
7. Mix Stir-Fry Beef With Chopped Shitake Or Portabella Mushrooms
Savers already know that, like all animal protein, beef is acidifying. Replacing 1/3 (or more) of the beef with alkalizing mushrooms solves this dilemma, and the mushrooms add all sorts of bone-healthy and immune-boosting nutrients.
8. Mix Any Acidifying Bean With Lima Beans
Almost all beans are acidifying (black, pinto, kidney, garbanzo, lentils, red, and white varieties). But lima beans are an exception. Their creamy texture and subtle flavor make them a great addition to soup, stew, chili, or any bean dish.
9. Mix Chicken Soup With Pumpkin Or Carrot Soup
Chicken soup is another comfort food that you might associate with childhood or cold winter nights around the family table. While it’s very popular, chicken is still an animal protein, and therefore it’s acidifying.
To boost nutrients and alkalinity, mix carrot or pumpkin soup into your chicken soup. If you don’t have these soups on hand, you can simply stir in steamed, pureed pumpkin or carrot. The flavor boost is amazing and the color makes for a very attractive dish.
10. Mix Alkalizing Vegetables With Beef To Make Delicious Burgers
Beef burgers, while delicious, aren't exactly the healthiest food choice. Add a bun, cheese, and other acidifying condiments, and you have a quite bone-damaging meal, if not balanced by other alkalizing foods.
Instead, mix in a generous amount of vegetables with your ground beef before you cook the burgers. The result: Beefed-Down Burgers.
Here’s the recipe:
Beefed-Down Burgers
9 burgers
Ingredients:
- 6 medium tomatoes, diced (drain excess liquid well)
- 1 large carrot, diced
- 1 small onion, diced
- 2 cloves garlic, chopped
- 1 cup spinach
- 1.5 lbs. ground beef (or ground chicken or turkey if you prefer)
- 1 egg
- 1 tablespoon avocado oil
- pinch of parsley, fresh or dry
- sea salt and pepper, to taste
Instructions:
- Heat the oil in large skillet and sauté all vegetables and spices until soft. Season to taste with salt and pepper.
- Blend all the vegetables and spices in blender, until it becomes a thick sauce. Taste test to see if you need more salt or pepper.
- Transfer mixture to a large bowl and let it cool down (you can prepare the veggie mix the day before to save time).
- Preheat the oven to 400F. Once the vegetable mixture is at room temperature, add the ground beef (or meat of your choice) and egg.
- Mix in the bowl until everything is fully blended.
- Shape into burgers and place in a baking dish.
- Cook in oven for approximately 40 to 45 minutes. Check periodically to make sure you don't overcook them.
If you want more recipes like these– recipes that build bone and protect your health–then check out Bone Appétit (if you haven’t yet). Bone Appétit is more than just a cookbook; it's also a meal planner and it includes Blender Magic, a bonus that offers 30 bone-healthy smoothies, and Calcilicious for calcium-rich recipes.
Feel free to share your alkalizing booster ideas with the community by leaving your comments below. And remember, you were made for (natural) health!
Till next time,
Yum! Now I scramble my egg with avocado. I want to try the burger recipe next. Thanks!
I bought Save Our Bones book off Amazon. I have been following it, reading it, re-reading it and analyzing my diet etc. I am overwhelmed at this point in time. I found out from my Dr. that I have the bones of an 81 year old (I am 54). I took Evista for 2 weeks and felt horrible. During that 2 week time I got the Osteoporosis Reversal Program book. I decided to stop Evista. I am working hard at the 80%/20% balance in my diet. I appreciate so much all the learning and information. Does anyone have any hint or idea as to when I should start to “feel” that things are going right now? Currently, my biggest “pain” is my left hip and lower back. I joined a local “Strong Bones” exercise program and I have been working with my daughter who is a horse trainer and stable manager every day cleaning stalls and hauling water. I just wonder if there is any sign telling me that I am on the right track. (I go back to the endocrinologist in a week and I am going to have tell her what I am up to.)
Carol, I too came down with osteoporosis 18 months ago. I was told by the young woman who teaches our class that “this could take 2 years or more” meaning for me to see improvement in my bone density. It is a rather slow process. You may want to chat with whoever leads your class for their opinion. You mention hauling water and mucking out stables. I am not sure if this is good exercise since when our density is low we are subject so spontaneous fractures which can occur simply by sneezing. A better exercise is to take a brisk walk for 45 minutes or so every day or most days. Difficult in winter; I use a treadmill and the inside walking track at our Senior Center here. Hopefully, Vivian will see this post and weigh in. I limit sitting and find I feel better if I keep moving. Best of luck to you. We can beat osteoporosis.
Balance exercise are great for the osteoporosis, in the Senior Center (YMCA) the offer good exercise for the bones.
I’m still waiting to hear about the ‘distilling’ machine for our water. We’re moving to a location that uses city water, & I refuse to drink it. Any comments??
yeah go back to drinking your ale mary those around you would appreciate it
Alkaline water is the best.
Vivian,
I am a coffee addict. Is there any trick for lowering coffee’s acidity? I love the taste, the aroma, and, frankly, the caffeine. Help!
Lisa, you’ll find lots of helpful info on coffee and the answer to your question in this post: https://saveourbones.com/drink-this-not-that-for-better-bone-health/.
Why do you have to alkalize potatoes? They are in my book under Alkalizing vegetables (pg. 103)?
Great question! Potatoes without the peel are not alkalizing… So when you make mashed potatoes, you can use the “trick” to make them more alkaline 🙂
Hi! Vivian,
Thank You Very Much, As Always For Your Very Informative Articles.
Take Care, And Stay Well!
LOVE, LESLIE (MS. L. CARMEL)
Why isn’t there a link to “email” anymore? Some of us “middle age fogies” don’t DO “twitter”, “pinterest” or “facebook”…I use to be able to share your information with family and friends, and myself, but NO LONGER. Why???
Catherine, if you would like to sign up to receive Vivian’s free e-mail updates and newsletters, please sign up at this link:
https://saveourbones.com/get-updates/
Have a great day! 🙂
Vivian ,my dear friend I know I would love in person,
Vivian, dear friend, I know I would love you in person,
I put fresh celery (organic -due to the pesticide sprays) chopped in appropriate sizes to enhance the basic food., or blended in with a veggie smoothie. The little crunch makes most spreads more palatable.
Celery seed is not celery (however)
Are all fresh seeds alkalizing? They are easy to store,, and so nutritional.-
Great idea to alkalise acidifying foods! Now I can really enjoy my favorites – e.g peanut butter!
Thanks Vivian.
In the Save Our Bones program, Alkalizing Dairy listed is Yogurt (plain, unsweetened).
Why do you show it above mixed with buttermilk as an acidifying food?. I use almond milk and plain, unsweetened yogurt every day
Hi Susan,
I am sorry if I wasn’t clear! Buttermilk is acidifying; plain yogurt is alkalizing. Mixing the plain yogurt with the buttermilk gives the buttermilk an alkalizing boost. 🙂
Thank you for your many creative ideas for ways to live bone healthy. Like some of your other readers, I am a vegetarian. After reading “The China Study,” with its chart showing that one can get an equal amount of protein from a plate full of vegetables as from a plate of meat products, I was able to finally make the switch. Eating vegetarian is good for the planet (factory farming is a major contributor to global warming), good for the animals (why eat dead animals?), and provides a much more alkaline diet, keeping with “Save Our Bones.” I recommend it!
it seems to me that you are more and more promoting meat in your recipes. Should women be encouraged to eat it occasionally, seldom or not at all?
Hi Mary,
Actually, I don’t promote meat – all animal protein is acidifying, so it would certainly make up a small percentage of your total diet on the Program. 🙂 But many people enjoy eating meat, and appreciate a chance to eat a bit more! That’s why I included this recipe. 🙂
Thank you so much for the 10 tricks to alkalize acidifying foods! I am considering using Garcinia HCA and would like your input of this product. Is it bone damaging? Thank you so much for your work in this field!
Love these ideas for alkalizing favorite foods. I’ll definitely be putting these into action!
I’m avoiding coconut oil or any coconut products, because I was told that it is high in Cholesterol. My cholesterol is high, so I’m trying to avoid foods that are high in cholesterol and fats. Your imput will be much appreciated
Connie
Connie, interestingly enough, research has shown that pure coconut oil (not hydrogenated) can actually lower total cholesterol and boost “good” LDL cholesterol! You might like to take a look at these studies:
https://www.ncbi.nlm.nih.gov/pubmed/15329324
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3146349/
Vivian, I think you must mean — Boost “good” HDL Cholesterol !
There is a mistake in your text; LDL is not considered to be the “good” lipoprotein. HDL ( =high density lipoprotein) is considered to be the “good” one. A.P.
I´m sorry for having repeated what Joyce already had written; before I wrote my comment, I did not notice Joyce´s earlier comment, about LDL/HDL. A.P.
A friend of mine would not drink any thing eles but milk and you know what she has great bones and she is 70 years old she always said she drank milk for to have strong bones.She was knocked down by a car two weeks ago and her doctor told her she must have great bones it just makes you think love the comments
Hi,
I enjoy your articles. They’re very informative and useful.
In this article though, there is one point that may need correction. Ancient Indian wisdom (also incorporated in Ayurveda) says that buttermilk is great for all kinds of diseases — its even better than curd (yoghurt), because from the curd the fats are taken out and what remains is only the good, healthy part — kind of yogurt whey. It’s compared with nectar and is supposed to be a cure all.
Would you check your information on buttermilk vis a vis yogurt again please. It is possible that we may be talking about different things here. What I am talking about is called ‘mattha’ or ‘chhach’ in Hindi. It is often translated as buttermilk in English, but its possible that you’re talking about something else.
Vivian,
We are looking to install filters for cooking water.
Can you comment on kangen water. it is suppose to be alkaline. Our friend use it and love it.
Thanks, Elaine.
Hi Elaine.
I bought a Chanson water filter which alkalizes my water. It is easy to set up and I would recommend it to you.
Thanks for the great tips, instead of replacing 1/3 of the acidic food with an alkalizing one could you just add an extra 1/3 of the amount of the acidic with an alkaline one? Or wouldn’t that be the same thing? I tend to be short on protein because I’m not a big eater, especially meat and wouldn’t want to cut down on the amount of protein I’m already eating, and I know protein is important for building bones. I leave the skin on in my mashed potatoes does this make them alkaline?
Diane, leaving the skin on your mashed potatoes does indeed make them more alkaline! And if you’ll take a look at the article, you’ll see I suggest adding approximately 1/3 of an alkaline food to the acidifying one. For example, to make 1 tablespoon of alkalized peanut butter, mix 2 teaspoons of peanut butter with 1 teaspoon of coconut oil. (There are 3 teaspoons in a tablespoon.) I hope that makes sense! 🙂
If you add 1/3, it becomes 1/4. Say if you have 3 oz and add 1 oz, that add is 1/4 of the result. This would increase the total amount, which may or may not be desirable.
Thanks for the info. I have gone paleo for about a year and got such good results that I don’t want to give it up. I love your tips and will incorporate them into my meal planning.
I thought cultured buttermilk was alkalizing. Is that wrong?
Traditional buttermilk is quite alkalizing because of the fermentation process. However, commercially produced buttermilk is not because of the process currently used in most cases.
Both cultured buttermilk and yogurt are cultured products. How can one be acidifying and the other alkalizing? What do you know about Kefir?
And sour cream?
Can some one tell me how can I get rid of a spur that is behind my heel.
My Kinesiologist broke up my heel spur by rubbing his thumbs over the area (very painful but worth it afterwards) and the calcium ‘bits’ are dispersed via the bloodstream. It took two visits and is 80% improved. You can attempt this yourself, but much better if done by a therapist.
Doubt seriously that calcified bone ridge of “heel spur” is broken up by massage to be absorbed into blood stream. What happens is that the massage is therapeutic by producing Endorphins that lessen pain & gives feeling of relief over time. The pain is usually from tendonitis irritation where it inserts into heel bone( back of heel where Achilles Tendon inserts into bone”spur”.
If pain is on bottom of heel- it may be from Plantar Tendonitis–same principle of relief, but also stretching of plantar fascia/tendon helps. “Press On”
I’ve read several testimonials on the E-zorb website that claim elimination of bone spurs; you might want to google.
I had bone spurs in the back of my neck in 2006, very painful. Used “Narural Calm” which is magnesium citrate. Got rid of the misplaced calcium & have not been bothered with it again.
should be “Natural Calm”
I used a blend of essential oil known as RC (from Young Living oils, the only brand I trust) for a month and haven’t had any pain since. Contact me at ar*@**********st.com for how to obtain the oil.
I have been going to Curves for 2 months and am enjoying it. I want to know if this program is helpful to my bones since it involves resistance and weight. Thank you.
Donna, exercises that use resistance and weights are good for bones, but some exercises are more targeted towards building bone, as is the case with Densercise. But it’s great that you’re active and pro-active about your bone health and your general health! Keep it up 🙂
Thanks, Vivian. All of your info is quite good. I have been piling on vegetables on beef burgers for years. Then I moved to doing the same with turkey burgers. As of December 2013 I graduated to the next level: 100% no animal flesh whatsoever. My weight decreased from 180 to 170. I weighed 140 when I graduated high school. I’m now 60, in good shape and happy about life. Try doing the “beefed down burger” concept with a meatless vegi-burger. Delicious!
Thanks for sharing your ideas, Luis!
I notice that you do not recommend cows milk, and for very good reason. We have had access to fresh raw cows milk, and we just love it, and have noticed an improvement in our health and well being ever since we began using it.
In fact the very first thing we noticed that even though our consumption of milk has increased dramatically(a mix of fresh raw Holstein and Jersey- so it’s lovely and creamy) we immediately lost all the mucous from our sinuses! Milk is supposed to increase mucous- the raw milk disappeared it!!!
Our blood tests have markedly improved- very low cholesterol and triglycerides—in fact perfect, much to the doctor’s surprise, and this has remained the case!
A friend of mine who has 20% greater bone density than average (late 60’s) has always had raw milk, as her father was a dairy vet and in the 1950’s when pasteurization became compulsory he did his own experiment with a dozen calves. 6 he fed raw milk, and they thrived; 6 he fed pasteurized milk, and they were all dead before the 6th day! The proteins having been altered so as to make them indigestible for the calves, as well as the calcium becoming unavailable to them, and of course they got none of the beneficial bacteria that raw milk contains.
Another friend told me her brother had bought a milk processing plant- “I’ll tell you about milk” she said It comes in raw and gets pasteurized, to kill the bacteria, then all its ingredients get divided, the fat, the lactose, the calcium and everything else. Then according to a predetermined recipe, depending upon what type of milk they want they add specific amounts of whichever ingredients are called for. It’s not milk at all. A milk product maybe, but definitely not milk!”
I have bottled and sold raw milk, pasteurized cream line milk, homogenized, and skim milk. I’ve been involved in the dairy business for most of my 76 years of life. My wife nor I are on cholesterol lowering medication or for that mater any prescriptions at all. We raised our kids on raw milk. I can attest to the fact that unpasteurized cows milk is superior to processed milk. That being said, I must correct some some of what Jennifer stated. Other that pasteurization and standardizing the fat content regular super market milk is not normally altered in any other way. For certain it is not divided into all its components and put back together according to a recipe. And pasteurized milk will not kill calves. Many large commercial dairy farms actually pasteurize the milk from their hospital cows (cows that are isolated from main herd because of health concern) to protect the calves from infection.
Raw milk is not always safe. As a child I had glandular TB after consuming raw milk and was lucky to survive , Of the other 2 children involved one died and the other has spent his life in a wheel chair following TB in his bones. Has made me reluctant to use raw milk!! Must be sure the cows dont carry TB.
Thanks for those great tips Vivian! Can’t wait to try the burger recipe as well. It sounds delicious! I’m eagerly awaiting my Osteoporosis Reversal Program and Bon Apetit book to arrive and start my journey to better bone health. Thanks so much for sharing the recipe and tips and for all your amazing emails!
Glad to have you in the community, Sev! And I thank you for your kind words 🙂
Thanks for the good ideas on combining the alkalizing foods with acidic foods. I’m one of the peanutbutter lovers. For lunch I sometimes have a peanut butter and banana sandwich. Not good. Too much acidic food. I do add aa 6 oz. glass of almond milk. How much coconut oil would I need to add to the peanut butter.? and what’s the best way to soften the coconut oil?
Thanks for the good ideas. Next thing I’ll try is the veggie mix with ground beef.
Coconut oil will start to melt at about 74*F. Place the jar in a basin of warmish water. I pour the melted coconut oil into small jars to use as a cheap hand/face lotion at each sink. (I’m 90 but my face looks 70.) Coconut oil is a bactericide, viricide, and a fungicide. Got a wart or acne? Coconut oil to the rescue. It has a high (good) smoke point, so I use it for all frying chores; adds a very slight flavor.
I should have added a qualifier to the coconut oil I use: pure, organic, no additives coconut oil.