2 Alkalizing Bone-Healthy Recipes That Provide Complete Protein And Omega-3 In Treats You’d Never Expect To Be So Healthy

Vivian Goldschmidt, MA Nutrition

Evidence-Based
6 min Read
2 alkalizing bone healthy snacks

Snack-time can be a real test of your commitment to your bone health goals. Will you munch on something unhealthy and acidifying, or will you select an alkalizing treat that will satisfy your palate and your bone-health goals?

Today you’ll get two delicious, easy-to-prepare snack recipes containing two powerfully alkalizing ingredients that can turn acidifying foods into alkalizing delights. You can enjoy these 100% alkalizing, gluten-free muffins and cookies with acidifying beverages, such as coffee or tea.

These recipes further confirm that when you know how to select bone-healthy ingredients, you can enjoy typically unhealthy foods while following a pH-balanced diet.

Quinoa: A Complete Protein In A Tiny Package

There’s only one alkalizing plant food that contains a complete protein: quinoa. Quinoa is actually a seed more closely related to beets and spinach than to cereals or grains.

Your body is fully capable of assembling complete proteins from the amino acids in different plant foods. That’s why bodybuilders can be vegan and still build so much muscle! But having a single food source of all the amino acids needed to build new muscle makes the process easier and faster.

Building strong muscles is important for Savers. The pressure that your muscles exert on your bones stimulates bone growth, as per Wolff’s Law, so the ability to grow new muscle mass equates to the ability to stimulate more bone growth.

Additionally, protein works with calcium to improve calcium retention and bone metabolism.1 Getting those perks in a single alkalizing seed makes quinoa a Foundation Food, and it’s also full of other bone-critical nutrients including:

*Foundation Supplement

Synopsis

Quinoa provides complete protein, along with a variety of other bone-smart nutrients.

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Flaxseed: An Alkalizing Source Of Omega-3 Fatty Acids

The second seed on our ingredient list is flaxseed. This versatile and alkalizing plant contains a variety of bone-healthy nutrients. Most notably, it’s an excellent source of Omega-3 fatty acids.

Omega-3 is an essential fatty acid (EFA), meaning it can’t be produced by the body. You have to get it from the foods you eat. You may know it by its other name, a-linolenic acid (ALA), which is a precursor to the Omega-3s DHA and EPA.

Your dietary balance of Omega-6 to Omega-3 plays a vital role in your well-being, and ideally, you should consume them in a ratio ranging between 4:1 and 1:1. Unfortunately, Western diets tend to skew heavy on Omega-6, by as much as 17:1.2 Here are a few of the health problems caused by this sort of imbalance:2,3

The relationship between dietary fatty acid imbalance and osteoporosis has to do with cytokines. Extra cytokines are released when the EFA ratio is heavy on Omega-6, and those cytokines increase the bone resorption, causing an imbalance in the bone remodeling process that results in less-dense, lower-quality bones.4

Flaxseed and other foods high in Omega-3 can restore the balance of essential fatty acids and return cytokine production to normal, preventing bone loss.5

Flaxseed is also a source of additional bone-healthy nutrients including:

*Foundation Supplement

It’s easy to see why Savers would want to incorporate flaxseed into their diet, and the recipes below are a great way to get started.

Synopsis

Flaxseed is an alkalizing source of Omega-3 fatty acids, which must be kept in balance with Omega-6 fatty acids.

Raspberry Quinoa Muffins

16 Muffins
100% Alkalizing

Ingredients:

  • 2 cups quinoa, cooked
  • 1 3/4 cups almond flour
  • 1/4 cup flaxseed, ground
  • 1 1/2 teaspoon baking powder
  • 1/4 teaspoon stevia powder or monk fruit sweetener (adjust to taste)
  • 2 teaspoons orange zest
  • 1 cup plain, unsweetened yogurt
  • 1 teaspoon vanilla extract
  • 3/4 cup unsweetened almond milk
  • 3 tablespoons extra-virgin coconut oil, melted
  • 1 1/2 cups raspberries

Directions:

  1. Preheat oven to 350.
  2. Line a 16 muffin pan with paper liners or lightly oil it (you can also use two 12 muffin pans).
  3. Use a large bowl to mix the flour, baking powder, and stevia. Then add the quinoa and mix until well blended.
  4. Stir in the orange zest, vanilla, almond milk, yogurt, and coconut oil, and blend the mixture well.
  5. Fold in the raspberries.
  6. Spoon the mixture into the muffin pan(s).
  7. Bake for 25-30 minutes or until a fork inserted into the center comes out clean.

No-Bake Cherry Cookies

12 Servings
100% Alkalizing

Ingredients:

  • 2 cups quinoa, cooked
  • 2 tablespoons almond flour
  • 2 tablespoons flaxseed, ground
  • 2 tablespoons almonds, slivered
  • 1/2 cup almond butter
  • 1/4 teaspoon stevia powder or monk fruit sweetener (adjust to taste)
  • 1 1/2 tablespoons extra-virgin coconut oil
  • 1/2 cup dried cherries
  • 2 tablespoons unsweetened shredded coconut

Directions:

  1. In a bowl, mix all ingredients and shape into balls.
  2. Press down to create the cookie shape.
  3. Freeze for 20 to 30 minutes before serving.

Eat Your Way To Better Bone Health

It might seem too good to be true that fruity cookies and muffins could be part of a bone-healthy diet, but it’s entirely possible using the sort of substitutions and creative solutions in today’s recipes.

By making small but powerful changes to the way you eat, exercise, and choose your habits, you can reverse osteoporosis and live life to its fullest.

Eat Your Way to Stronger Bones!

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References:

1 Kerstetter JE, Kenny AM, Insogna KL. Dietary protein and skeletal health: a review of recent human research. Curr Opin Lipidol. 2011 Feb;22(1):16-20. Web: https://www.ncbi.nlm.nih.gov/pubmed/21102327

2 A. P. Simopoulos. “The importance of the ratio of omega-6/omega-3 essential fatty acids” Biomedicine & Pharmacotherapy. Volume 56, Issue 8, October 2002, Pages 365-379. Web. https://www.sciencedirect.com/science/article/abs/pii/S0753332202002536

3 Artemis P. Simopoulos. “The omega-6/omega-3 fatty acid ratio: health implications.” OCL Volume 17, Number 5, 267 – 275. 15 September 2010. Web. https://www.ocl-journal.org/articles/ocl/full_html/2010/05/ocl2010175p267/ocl2010175p267.html

4 Weiss et al. “Rancho Bernardo Study.” Am J Clin Nutr 81: 934. 2005

5 Kruger MC. “Calcium gamma-linolenic acid and eicosapentaenoic acid supplementation in senile osteoporosis.” Aging (Milano). 1998 Oct;10(5):385-94. Web. https://www.ncbi.nlm.nih.gov/pubmed/9932142

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