100% Alkalizing, Bone-Building And Delicious Stew Recipes

Vivian Goldschmidt, MA Nutrition

Evidence-Based
4 min Read

In the midst of winter, we typically crave warmth and substance. While it’s tempting to turn to ready-made foods during these colder days, they are often acidifying and loaded with toxic ingredients that can wreak havoc on your bones.
There are few things as comforting as a hearty bowl of stew. Different from its cousin, the soup in that it is thicker and more dense, stew has less broth and can be served on a plate rather than in a bowl.

Today we share with you three 100% alkalizing stew recipes. These stews are perfect as a side-dish to balance the pH of a meal with acidifying foods such as animal protein and grains. Alternatively, you can add meat to the stew to create a delicious pH- balanced and hearty meal.

Superfoods Stew

100% Alkalizing
Serves 4

Ingredients:

  • 2 tablespoons avocado oil
  • 1 large onion, diced
  • 2 cups sliced zucchini
  • 3 garlic cloves, minced
  • 1 teaspoon ground cumin
  • ½ teaspoon parsley
  • 1 teaspoon apple cider vinegar
  • 2 cups tomatoes, chopped
  • 4 cups vegetable broth
  • ½ cup quinoa, uncooked
  • 2 cups kale, chopped
  • Sea salt and black pepper to taste

Directions:

  1. In a large pot heat the oil to medium-high heat. Add the onion and cook, stirring occasionally, until it becomes soft.
  2. Stir in the zucchini, cook it for a few minutes, and then mix in the garlic, cumin, and parsley. Salt to taste.
  3. Add the apple cider vinegar, tomatoes, broth, and quinoa. Cover and simmer until the zucchini is soft and the quinoa fully cooked.
  4. When the stew is almost done, stir in the kale and cook it until the kale is wilted. Sprinkle with black pepper if desired.

Winterfest Stew

100% Alkalizing
4-6 Servings

Ingredients:

  • 2 tablespoons avocado oil
  • 1 large onion, sliced
  • 3 cloves garlic, chopped
  • 2 cups mushrooms, sliced
  • 1 stalk celery, chopped
  • 4 sweet potatoes, cubed
  • 3 beets, cubed
  • 3 carrots, sliced
  • 1/2 head of cabbage, chopped
  • Juice of a half lemon
  • 1 tablespoon basil
  • 1 tablespoon thyme (optional)
  • 2 tablespoons vegetable broth
  • 3 large tomatoes, cubed
  • Sea salt to taste
  • 3 to 4 cups of water

Directions:

  1. In a large pot heat the avocado oil to medium-high heat. Stir in the onions, mushrooms, and garlic, and sauté until the mushrooms begin to soften.
  2. Add the rest of the vegetables and cook until the garlic starts to brown. Add the salt and spices. Cook for an additional 5 minutes, then stir in the lemon juice and broth, combining well before adding the cubed tomatoes.
  3. Add the water to the pot and bring it to a boil.
  4. Stir in the cabbage and salt, reduce heat and cover, simmering for about 30 to 40 minutes or until tender.

Bone-Building Bean Stew

100% Alkalizing
4 to 6 Servings

Ingredients:

  • 2 tablespoons avocado oil
  • 1 onion, chopped
  • 3 sticks celery, sliced
  • 1 zucchini, chopped
  • 2 carrots, sliced
  • 1 red pepper, sliced
  • 3 garlic cloves, minced
  • 1 inch fresh ginger, chopped
  • 1 1/2 cups lima beans, cooked
  • 2/3 cup pumpkin puree
  • 1 teaspoon honey or stevia equivalent (adjust to taste)
  • Sea salt and black pepper to taste

Directions:

  1. Heat the olive oil to medium-high heat in a large pot and sauté the onion until it becomes translucent.
  2. Add the beans and cook for a few minutes.
  3. Then stir in the rest of the vegetables, garlic, and ginger, cover the pot and gently simmer for about 30 minutes or until vegetables are tender.
  4. Add pumpkin puree, honey, salt and pepper, and mix well. You can add water or vegetable broth if you prefer a more liquid consistency.

Delicious Recipes That Fit Your Bone Health Needs

In addition to providing warmth and comfort, stews are a fantastic way to consume several Foundation Foods recommended in the Osteoporosis Reversal Program in one meal. You can adapt the recipes above to suit you, adding various types of vegetables depending on availability and your preference.

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That’s the beauty of stews, as well as many of the recipes in Bone Appétit. They can be modified and adapted, all the while they still provide plenty of bone-building nutrients. If stew isn’t your favorite, Bone Appétit is packed with over 200 delicious bone-building meals, from breakfast to desserts.

Till next time,