I love plain, simply-prepared vegetables. But I realize that if I don’t get a little creative in the kitchen, my family and I will end up getting bored with the same foods.
That’s why I’m always on the lookout for new ways to make bone-healthy foods interesting and delicious.
So today, I am thrilled to share with you my latest finds: three recipes for delectable bone-building treats that include “hidden” alkalizing vegetables.
And if you have grandchildren in your life, you’ll have peace of mind knowing that they’re eating healthy treats (and they will love them!).
Here Are The 3 Recipes
1. “Rice” Pudding
This versatile dish does not actually include any acidifying rice – it uses cauliflower instead! It’s excellent for breakfast or even dessert.
4 Servings
pH-balanced
Ingredients:
- 1 small (about 1/2 pound) cauliflower
- ½ cup unsweetened coconut milk, divided
- 1½ tablespoons brown sugar (add stevia to taste if you like it sweeter)
- 1 teaspoon vanilla extract
- ½ teaspoon cinnamon
- 2 egg yolks
- ½ cup unsweetened almond milk
- ½ cup pureed avocado
Directions:
- Cut cauliflower into half-inch florets to measure out 1/2 cup. Pulse in a food processor or blender until its texture resembles rice.
- Place cauliflower in a medium saucepan. Add 1/4 cup coconut milk, brown sugar, stevia, vanilla extract, and cinnamon. Gently bring to a boil and then reduce heat to simmer for a few minutes. Let stand 15 minutes.
- In a medium bowl, whisk egg yolks and remaining 1/4 cup coconut milk until well mixed and slightly thickened, about 3 minutes by hand or 1 minute with an electric mixer. Set aside.
- Pour almond milk into a large saucepan over medium heat and add the avocado purée. Stir constantly until thickened, about 2 minutes.
- Add cauliflower and egg mixtures and stir constantly until thickened, about 2 minutes. Pour into 4 small ramekins or pudding dishes and refrigerate 1 to 3 hours before serving.
2. Purple Cupcakes
These treats are perfect for Valentine’s Day! Of course, they make a delicious bone-healthy snack or dessert any time.
12 cupcakes
pH-balanced
Ingredients:
- 1 cup coconut or almond flour
- ½ cup raw honey (adjust to taste)
- ½ cup unsweetened cocoa powder
- ¾ teaspoon baking soda
- ½ teaspoon baking powder
- 1 cup pureed cooked beets
- 2 tablespoons non-GMO oil (such as melted coconut oil)
- 2 eggs
- ½ tsp vanilla extract
- ¾ cup almond milk
Directions:
- Preheat oven to 350°F.
- In a medium bowl, sift flour, cocoa, baking soda, and baking powder.
- Stir beet purée, oil, egg, vanilla, and almond milk together in a large bowl.
- Mix dry ingredients into wet ingredients until well combined.
- Divide the mixture evenly among 12 cups. Use paper liners.
- Bake 16 minutes or until a toothpick inserted in the center of a cupcake comes out clean.
3. Flourless Muffins
If you want to avoid wheat, these muffins are the perfect treat – they are chock-full of bone-rejuvenating vegetables and gluten-free quinoa. Serve alongside your main dish for lunch or dinner, or enjoy for a snack or dessert.
6 muffins
pH-balanced
Ingredients:
- 1 cup cooked quinoa
- 1 cup diced alkalizing vegetables (zucchini, pepper, broccoli, etc.)
- ½ cup Greek yogurt, plain
- 2 eggs
- 2 egg whites
Directions:
Preheat oven to 350°F. Line 6 muffin cups (or muffin tin) with paper liners.
- Whisk the egg and egg whites together.
- Combine all ingredients in a large bowl and mix well.
- Divide the mixture evenly among the six muffin cups with paper liners.
- Bake for 30 minutes or until cooked through and golden brown.
Bone-Healthy Nutrition Doesn’t Have To Be Boring!
The old stereotype that nutritious food is bland and boring couldn’t be further from the truth. As today’s recipes clearly show, bone-rejuvenating foods can be enjoyable and delicious.
Of course, it surely helps to have ideas. That’s why with the Osteoporosis Reversal Program you’ll also get a Recipe Sampler, which includes pH-balanced easy-to-prepare and tasty recipes for breakfast, lunch, and dinner. There’s also a section for main dishes, such as Spinach Croquettes, Fettucini Riviera, and Falafel Burgers.
The Recipe Sampler is a great way to get you started with creative bone-building nutrition. But if you’d like a more comprehensive recipe collection, you’ll love Bone Appétit, the Save Our Bones recipe book. It has more than 200 mouth-watering recipes from breakfast to dinner, and everything in between!
Plus Bone Appétit comes with three exciting bonuses:
- The 30 Day Meal Planner to help you plan out a month’s worth of innovative, flavorful meals and snacks.
- Blender Magic, a colorful recipe collection of bone-building dishes and smoothies to make in your blender.
- Calcilicious is bound inside the Bone Appétit cookbook, and includes recipes for calcium-rich dishes for any time you need a highly bioavailable calcium boost.
Trust me, you’ll never have boring meals if build your bones with Bone Appétit by your side!
Till next time,
You May Also Like These Related Articles:
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Recent Study Links Dietary Acid Load To Osteoporosis RiskComments on this article are closed.
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You are very welcome, Georgina. 🙂
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YUCK!
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thanks for the recipes – a lovely valentines present. I have the same question already posed – are the veggies in the muffins to be cooked or raw?
thanks so much for all you do
carla -
Hi Vivian. Thank u for the recipes, just before Valentin, day. But my husband and I have totally different diets. He is diabetic, and not osteoporosis, and I am not diabetic, but I have osteopenia. So, we have learned to eat what is best for us. I eat lot of vegetales and fruits, and I eat them simple, no difficult and elaborated, I have ur book, and I have made a commitment, to work on my 20 and 80 % food selection. Hope to get your recipes, book, soon. Happy Valentin es for you and your team..
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Iwas diagnosed with osteo.1/12 yrs ago I have been taking 1000 mil. of calcium 1.00 of vitamins e as well as collagen 6drops in juice twice a day. My numbers are 2.9 . I do have refux (bad) and have to take 10mil of perriet, been on it for 15yrs. I’ve learned periet causes osteoporosis . I’m hooped! Billie
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I really like the recipes in your posts but since I have other conditions, my diet is further limited. Please include nutrient info with recipes. I’m sure others would like to know the nutrients and their amounts, as well.
Thanks for your dedicated work! -
Just finished the flour less muffins @ the rice pudding Vivian.Hope they tastes as good as the look.So looking forward to my breakfast in the morning will let you know if I enjoyed them thank you.
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Let us know how you like them, Joan!
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Loved both of them Vivian,had rice pudding for breakfast put a few seeds @ nuts in which gave it a nice crunch.Had flourless Muffines with my lunch later lovely will make them again also sent my sister home with some @ she loved them also,have a nice weekend.
Joan
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Raw veggies or cooked in the muffins. I assume raw since it doesn’t specify cooked as with the quinoa. Thanks so much for all the good advice and assistance you provide.
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THANKS
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Thank you for the recipes. Is 1 cup of coconut flour in the Purple Cupcakes recipe correct? Coconut flour absorbs differently than other flours.
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Hi Margaret,
Coconut flour does tend to absorb more liquid than almond flour. If this is a problem, you can use a scant half-cup of coconut flour and a half-cup of tapioca flour (starch) instead of 1 cup of coconut flour. Bear in mind that tapioca flour is acidifying, which will tip the balance a bit in the acidifying direction. 🙂
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The long list you gave of fruits and vegetables, identifying them as acidifying or alkalizing, is very appreciated and I want to keep it handy and share it with friends. However, I’m not really sure what the terms acidifying and alkalizing means in terms of which one is most important or best for you. Could you explain the difference in those terms and what we need to watch out for with each? Thank you. I’m learning a lot from your messages and I declined when the doctor tried to talk me into taking pills for my osteoporosis. He wasn’t happy about it but he respected my choice.
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Dear Vivian, Would you be kind and let me know what you think of KoKo Dairy free milk. http://www.kokodairyfree.com I’v tried all the other alternatives to milk but just cannot seem to get on with the taste, but find the KoKo one not too bad. Your opinion is sooo important to me. Thank you. X
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Question about the purple cupcakes. The recipe calls for one cup of either almond flour or coconut flour. Because these flours can’t be used interchangeably due to their absorption rate, I wonder if there can be clarification as to whether or not this part of the recipe is accurate? Thank you!
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Hi Lauren,
In my reply to Margaret above, I suggested replacing half the coconut flour with tapioca flour (1/2 cup tapioca flour and a scant 1/2 cup coconut flour). 🙂
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More and more foods that are good for us are now contaminated. I just heard that brown rice has arsenic. I eat a lot of it and now I am concerned about how much I can eat. Any suggestions?
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I understand, Martha. Both brown and white rice are acidifying, so they are not emphasized on the Osteoporosis Reversal Program. Organic rice has the least amount of arsenic, and if you have to choose non-organic, Jasmine rice imported from Thailand has lower levels.
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Good morning Vivian,
I will try these recipes especially, flourless muffins.
I have never try making one before, so, thank you
very much for sharing these interesting treats.
Have a wonderful day and take care always. Marlene -
Thanks for recipe can I keep rice pudding in the fridge for a day or two or has it to be eaten straight away,as it might be to much for one thanks for all you do.
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It’s not a very clever idea to store rice overnight or for a few days
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Thank you Vivian for all those yummy recipes. Do appreciate all the trouble take to
bring this to everyone. Thank you once again