100% Alkalizing, Bone-Building And Delicious Stew Recipes - Save Our Bones

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


  • 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


  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


  • 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


  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


  • 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


  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,

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Comments on this article are closed.

  1. Brenda Gregorcyk

    Yes Im wondering about how to incorporate some type of of berries.. I’ve recently started the ketogenic diet is a high fat good fats minimum protein and lower carbs which you cannot have bananas apples things of the sort but you can have berries and I’m actually getting more food than than I have in the past because I used to just eat one meal a day and gain lots of weight and so I’ve started losing weight but I did get a diagnosis of osteopenia and just wondering when I can do to boost the bones thank you Brenda gregorcyk

  2. Alma McNamara

    My doctor has suggested I take Prolia for osteoporosis. Since it is a biphosphonate, I really don’t want to.
    What are your thoughts on it? Years ago, I tried Fosamax and couldn’t tolerate it at all! I also used Forteo yrs ago with some improvement.
    Thank you, I respect all of your efforts to save our bones….!

  3. Betty

    I also would like to know how much fruit is too much. I eat a banana, bowl of mixed fruit and an apple during the course of the day.
    Thank you

  4. Helen

    It is good that queries such as those from Mary and Michelle (Feb 8, 2018) are answered by Save Institute Customer Support via the contributor’s inbox, but it would be even better if the reply was posted in the conversation column, so we could all learn from their queries!

  5. Ginny

    In the directions for the recipe for Superfoods Stew it says to simmer until the butternut squash is tender, but there is no mention of butternut squash in the ingredients list. Was that a typo, or should I put butternut squash in the stew?

    • Save Institute Customer Support

      We’ve corrected the typo, Ginny 🙂

  6. Mary

    I may be having periodontal work in the future which will involve antibiotics.
    What foods/supplements do you recommend to keep bones healthy during these weeks?

    • Save Institute Customer Support

      Hi Mary,

      Please check your inbox for a message from Customer Support. Thank you!

  7. ichelle Gaffney

    Hi Vivian, Given that sugar is bad for your bones and most fruits are high in sugar I’m just wondering how many portions of fruit a day is ok to eat ? I was having fruit smoothies every morning and a couple of portions of fruit a day also and am now worried that this is too much ? I don’t want to be un doing all of my good work the rest of the day by eating too much fruit. Thanks a lot

    • Save Institute Customer Support

      Hi Michelle and Teresa,

      Please check your inbox for a message from Customer Support. 🙂

      • Sally G

        The fiber in fruits means that the sugar is digested more slowly than sugar in, for instance, candy. IDK anout smoothies–and of course those with blood-sugar issues need to avoid more than others.

        • Sally G

          ^about–dratted tablet “keyboard”!

    • TERESA

      Good question, i wondered tho if the protein powder w fruits and vegies is the same as cramming a lot of fruit in the smoothie? thanks

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