While variety in your diet keeps things interesting and healthful, more often than not, trying new or exotic dishes could sound a bit intimidating. After all, isn’t exotic fare only found in specialty restaurants or while you’re traveling abroad?
Today we’re going to get adventurous and explore bone-smart exotic cuisine you can make in your own kitchen. It’s affordable and easy, and all the recipes I share today are pH-balanced.
Let’s begin with a dish inspired by the culinary traditions of France…
Servings: approximately 6 crêpes
This gluten-free dish can be enjoyed for breakfast or as a bone-healthy dessert. It’s very versatile – these crêpes can be spread with nutritious nut butters or filled with alkalizing fruit to balance the pH and make them even more delicious.
You’ll notice that this recipe contains oats, which are acidifying; but as Savers know, many acidifying foods like oats contain essential Foundation Supplements. So they are not off-limits; it’s just best to balance them with alkalizing foods, as suggested above.
- 1 ¼ cup rolled oats (the old-fashioned type, not quick-cooking)
- ½ cup milk substitute (I like to use unsweetened vanilla almond milk in this recipe)
- 2 large eggs
- ½ cup pure water (preferably distilled)
- 1 tablespoon melted coconut oil
- Coconut oil (or your favorite bone-healthy oil) for coating the frying pan
- In a blender, process the oats until finely ground. Place ground oats in a large bowl and whisk in the eggs and milk substitute until mixture is smooth and thoroughly blended. Then add the melted coconut oil and water and whisk until batter is smooth and no lumps remain.
- Place an 8-inch frying pan over medium-low heat and lightly coat with coconut oil. Pour about ¼ cup of the batter into the center of the pan, tilting the pan in a circular motion until the entire bottom is covered evenly with the batter. (If you’re using a smaller pan, use less batter; use more for a larger skillet.)
- Raise the heat to medium and cook the crêpe for about 2 minutes, or until the bottom is golden brown. Using a spatula to loosen the crêpe, flip it over and cook for another minute, or until the second side is also lightly brown.
- Remove the crêpe from the pan, reduce the heat back to medium-low, and repeat until you’ve used all the batter.
- Now comes the fun part: fill the crêpe with alkalizing fruit (the possibilities here are endless, from bananas, melon, and strawberries to coconut flakes and dates) or nut butters such as almond, sesame, or sunflower butter. Plain, unsweetened yogurt with a little vanilla and stevia or raw honey whisked in makes a nice substitute for whipped cream and goes well with fruit.
- Place the filling in the middle of the crêpe, then fold in both sides so they overlap. Place the filled crêpe seam-side down on a plate, and top with more fruit or yogurt mixture, or drizzle with raw honey.
- If you are not going to use them right away, refrigerate unfilled crêpes between layers of parchment paper in a sealed container. Warm briefly in the frying pan over low heat before filling and serving.
For our next culinary adventure, we travel to Hawaii for a bone-building lunch dish.
This is a colorful salad with incredible flavor and nutty crunch. It contains chicken, so it’s best to use organic, free-range chicken if possible. You may also choose to leave out the meat entirely, or use your favorite chicken substitute (such as sliced vegetarian patties).
As always, fresh and organic ingredients are optimal.
- 2 cups kale, finely chopped
- 1 cup pineapple, chopped (use fresh, not canned)
- 2 cups leaf lettuce, torn
- 1 cup cubed mango
- 1/4 cup slivered almonds (preferably raw and unblanched)
- 1/4 cup macadamia nuts, coarsely chopped (preferably raw)
- 3/4 cup cooked, cubed chicken breast
- Freshly-ground black pepper to taste Coconut flakes and unsweetened banana chips for garnish
- 1 ½ tablespoons tahini
- 2 teaspoon raw honey (replace with stevia to taste, if you prefer)
- 1 tablespoon apple cider vinegar
- 2 tablespoons fresh pineapple juice (you can substitute orange juice if you prefer) Black pepper to taste
- Whisk together dressing ingredients in a small bowl; refrigerate.
- In a bowl, place the kale, lettuce, chicken, fruit, and nuts. Toss well to combine. Add the dressing a bit at a time, tossing to mix as you go. Top with black pepper and optional coconut flakes, and arrange banana chips around the edge of the serving bowl. Serve right away.
Now let’s head to Mexico for dinner!
This meatless dish is one of my favorites. It contains quinoa, which adds bone-healthy protein and delightful texture. All the flavors blend beautifully to create an authentic dish that is truly a taste adventure.
- ½ cup quinoa, uncooked
- 1 medium sweet potato, cooked and cut into half-inch cubes
- ½ small red onion, diced
- 1 small zucchini, quartered lengthwise and sliced into ¼-inch pieces
- 1 small summer squash, quartered lengthwise and sliced into ¼-inch pieces
- ½ small red bell pepper, diced
- ¾ cup organic corn kernels, cooked (if you don’t have fresh corn available, use frozen)
- 2 cloves garlic, minced
- ½ cup black beans, cooked
- 1 tablespoon cooking oil
- Juice of 1 lime
- 2 tablespoons finely chopped cilantro (you can use parsley instead if you prefer)
- ½ teaspoon paprika
- Sea salt to taste
- Rinse quinoa if it is not pre-rinsed; cook according to the directions on the package. Stir half the lime juice into the cooked quinoa; add the chopped cilantro and salt to taste, stirring to combine. Set the mixture aside, cover, and keep warm.
- Heat the oil in a large skillet over medium heat and add the onions. Sauté until onions are translucent, about 3 minutes. Add the squash, zucchini, garlic, bell pepper, and corn. Sauté about 8 minutes.
- When the vegetables are tender, stir in the sweet potatoes, black beans, paprika, and salt. Cook for another 2 minutes, and stir in the remaining lime juice.
- When you’re ready to serve, place the quinoa in two serving bowls. Top with the vegetable mixture and garnish with sliced avocado.
Eating Bone-Healthy Meals Does Not Have To Be Boring
It’s easy to think that a pH-balanced diet means giving up lots of food favorites. But really, it’s more about learning how to balance than depriving yourself. And as you can see, eating for your bone health can include additional culinary adventures you might not have considered before! “Eating your way” to younger bones is anything but boring.
The Save Our Bones cookbook, Bone Appétit, takes the doldrums out of everyday pH-balanced cooking. Filled with full-color photos and more than 200 easy-to-follow recipes, Bone Appétit explains the principles of pH-balanced eating to rejuvenate your bones.
Eat Your Way to Stronger Bones!
Discover over 200 mouth-watering bone healthy recipes for breakfast, smoothies, appetizers, soups, salads, vegetarian dishes, fish, and plenty of main courses and even desserts!
Bone Appétit includes plenty of adventurous, international fare, such as Jade Treasure Stir Fry, Cucumber Vichyssoise, Tahitian Dream, La Dolce Vita, and Thai Delight soup. You can build healthy, younger bones while taking a culinary trip ‘round the world!
Do you have an international dish you’d like to share with the community? I’d love to see some of your favorites!
Till next time,