When you follow a bone-smart diet, you don’t have to give up all the delicious foods you love. Instead, you can swap out certain ingredients to create bone-healthy dishes that taste just as good as the less healthy versions – often, they taste even better!
That’s the case with today’s scrumptious breakfast recipes. We’re going to take a boring, typically acidifying meal and turn it into a sweet, creamy, crunchy treat that’s alkalizing and excellent for your bones.
A Typical Breakfast Is Acidifying
Today’s recipes start with a standard breakfast food, toast, which is usually served with bacon, eggs, fried potatoes, and similar acidifying foods. And the toast itself is usually spread with butter, jelly, cinnamon sugar, cream cheese, and so forth, creating a 100% acidifying meal. It’s difficult to balance the pH of such a breakfast.
The trick is to substitute alkalizing ingredients for some of the acidifying ones, and swap unhealthy ingredients for more nutritious versions, such as whole-grain, sprouted bread instead of white bread.
Let’s start with the one ingredient all three recipes share: a non-dairy, alkalizing version of ricotta cheese that you can make at home.
Almond Ricotta
Servings: 1 1/2 cups
100% Alkalizing
Ingredients:
- 2 cups blanched almonds, soaked (sliced or slivered almonds are fine)
- 1 cup unsweetened almond milk
- juice of 1 lemon
- 1 teaspoon vanilla extract
- 1 teaspoon honey
- Pinch of sea salt
Directions:
- To soak the almonds, place them in a bowl and cover them with several inches of water. Cover the bowl and allow almonds to soak for six to eight hours.
- Drain the almonds and rinse them well in drinking water (not tap water). Place them in a blender, add the rest of the ingredients, and whirl until smooth and thick. You may need to scrape down the sides of the blender a few times. If the mixture seems too thick, add almond milk, one tablespoon at a time.
- Place the almond ricotta into a covered container and store it in the refrigerator.
Raspberries On Toast
8 Servings
pH-Balanced
Creamy almond ricotta creates a delightful contrast with the crunchy toast and sweet, tangy raspberries.
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Ingredients:
- 1 pint fresh or frozen (thawed) raspberries, sliced
- 8 slices sprouted, gluten-free bread
- 1 ounce dark chocolate, chopped small
- Almond ricotta (about 1 tablespoon per slice of toast)
- Avocado oil (optional)
Directions:
- Lightly brush each bread slice of bread with avocado oil before toasting (optional).
- While the bread is toasting, chop the chocolate and slice the raspberries.
- Top each slice of toast with almond ricotta and raspberry slices, and sprinkle with chopped chocolate.
Peaches On Toast
8 Servings
pH-Balanced
Crisp, crunchy, and sweet, this toast is reminiscent of peach cobbler with cream.
Ingredients:
- 8 slices gluten-free bread, toasted
- 2 peaches, sliced thin
- 3/4 cup almonds, chopped and toasted
- Raw honey for drizzling
- Almond ricotta
Directions:
- Spread each piece of toast with almond ricotta, and top with two peach slices.
- Sprinkle with toasted almonds and drizzle with honey.
Cherries On Toast
8 Servings
pH-Balanced
Red, tangy tart cherries add zing and color to this delicious toast topping.
Ingredients:
- 8 slices gluten-free bread, toasted
- 2 tablespoons rolled oats
- 1/4 cup dried tart cherries
- 1/2 teaspoon ground cinnamon
- Almond ricotta
Directions:
- In a bowl, combine the rolled oats with the cinnamon, and place the mixture in a dry skillet over medium-high heat. Stir occasionally until the oats are golden brown and lightly toasted.
- Spread almond ricotta on each slice of toast and sprinkle with the toasted oats and cherries.
Creative Ingredient Swapping Is The Secret To Bone-Smart Nutrition
Because most traditional breakfasts are 100% acidifying, preparing a pH-balanced breakfast can be challenging. The same is true for conventional snacks, such as chips, nachos, and so forth. But when you know how to swap out ingredients, you’ll discover a whole new world of delightful bone-healthy dishes for all meals and snacks.
Bone Appétit is chock-full of recipes with bone-smart ingredients that replace traditional, acidifying fare. For example, “Fool Me Twice” Burgers (page 76) have a delicious, meaty texture and flavor that will satisfy even the most dedicated meat-eater. For breakfast, try Vivian’s Mock Oatmeal (page 8) that balances the pH by replacing part of the oats with alkalizing quinoa.
Speaking of swapping, here’s an idea: why not switch out breakfast and lunch dishes for snacks, as with the above breakfast toasts? Smoothies like Tomato Paradise and Berry Burst (page 22) make excellent snacks, as do breakfast recipes like Fruit Sfoliata (page 6) and Cherry Walnut Bars (page 10). Breakfast muffins and loaves, which you’ll also find in Bone Appétit, make excellent snack foods as well.
And the 30 Day Meal Planner, which is included with Bone Appétit, gives you two delicious snacks for each of the 30 days, in addition to complete breakfast, lunch and dinner menus.
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!
With Bone Appétit by your side, you’ll discover new flavors and textures as you eat your way to healthier bones. Isn’t it wonderful to know that you can enjoy healthy, bone-nourishing foods without sacrificing flavor?
Till next time,
How long will this keep in the refrigerator? Can it be frozen?
Instead of all the work making almond ricotta – why not just use almond butter on your toast. I love slathering a tablespoon on two of coconut oil on my toast and then spreading almond butter on it and then adding a drizzle of honey. Also delicious with cashew butter or peanut butter.
Yes, they sound delicious. Thank you.
I’m interested in learning more.
How can these recipes be adjusted to be gluten- and tree-nut-free?
How exactly does a “pH” balanced meal effect bone health? Especially since it is all going into a highly acidic environment to be digested. I am skeptical about these claims. For one, pH can only be measured with liquids and most effectively, a water base. Second, unless the pH is extremely high or low it will not have any effect on the body.
Hi Dean,
You’ve come to the right place to find the answer to your question about how pH-balanced meals affect bone health!
To determine the pH of foods, they are burned and the ashes are checked for a pH reading. It has nothing to do with the acidic nature of the food in its whole state – for example, high-acid foods like oranges and lemons have an alkalizing effect on the body. There is a tremendous amount of information on this concept at this site; feel free to peruse all of the free information on pH and alkalizing foods. Here are two posts to get you started in your research:
https://saveourbones.com/3-amazing-side-effects-of-a-ph-balanced-diet-besides-better-bones/
https://saveourbones.com/beyond-bone-health-amazing-secrets-of-the-save-our-bones-8020-ph-balanced-diet/
Vivian, a friend eats food grade diatomaceous earth because she says it takes out toxic heavy metals that will harm her bones and more. I can’t find any reliable information on this or its safety so haven tried it. I would appreciate knowing what you think.
Hi Claudia,
Please check your inbox for a message from Customer Support. 🙂
What is the verdict on DE. I take 1 heaping teaspoon in water every morning.
I am 73 and underweight. How many eggs can I eat a day?
I switched out regular bread for the Ezekial sprouted bread a few years ago but I still use butter, but only from grass fed cows. It’s suppose to ad K2 to your diet and since I’m underweight I need the extra fat, does adding butter change the balance too much to negate the sprouted bread advantage?
Thanks for your weekly emails I always look forward to them.
Diane
Hi Diane,
While grassfed is a healthier choice, butter is acidifying, so that addition will shift the balance of the bread/toast more to the acidifying side. You can substitute olive oil, or use a vegetarian butter that is not hydrogenated. Or you can simply continue using the butter and balance the rest of your meal accordingly. 🙂
You can try tahini (sesame paste) instead of butter.
Cocoanut oil is good on toast. Especially with cinnamon.
Yes, coconut oil is another great idea that’s good for your bones!
…but not good for your endothelial cells according to the doctors who tout a whole foods plant based diet.
After I heard from my doctor ( after my latest bone scan) that I should have Reclast infusion or Prolia, I found your program & have been doing my best to follow it. I am very grateful to you for all your information. I also go to the gym 3 times a week to do weight bearing exercises as well as walking. I have read that cottage cheese, although it is from cow’s milk, is a good source of vitamin K2. I would appreciate your thoughts on this. Thank you
Great menu. I will definitely try them. Thanks so much for all the articles, exercises, diet and everything else to keep our bones healthy. I never miss to absorb them. God bless your gift of sharing them to us.
I am so glad you anticipate the information, Raquel. Keep learning and sharing!
these breakfasts sound delicious I cant wait to try them, thanks very much.