7 Foundation Foods In Season Now. Are You Eating Them? (Plus A Delicious Recipe!) - Save Our Bones

There’s a farmers’ market near my house, where I love to browse every aisle. Even though it’s still quite hot here in South Florida, I noticed last week that the stands were full of colorful autumn produce.

I could hardly wait to purchase some of these goodies, because seasonal produce is always so fresh, delicious, and full of bone-healthy nutrients.

Variety is important, and it’s also fun. When it comes to veggies, I look beyond steaming and stir-frying, so I today I bring you a scrumptious recipe for a pH-balanced pizza. You’re going to love it!

But first, I can’t wait to show you…

The Bone-Renewing Power Of The 7 Foundation Foods I Bought

1. Cauliflower

I could not resist the beautiful white heads of cauliflower at my local market. Despite its lack of color, this cruciferous vegetable packs quite a nutritional punch.

You may find it surprising to learn that cauliflower contains a good amount of …

  • Vitamin C, an important Foundation Supplement that is essential in the quest for younger bones. Sources of Vitamin C are sometimes harder to come by in the fall and winter months, making cauliflower one of the few seasonal sources of this vital nutrient.

    Vitamin C serves as a vitamin and an antioxidant, and plays a direct role in increasing bone density by stimulating osteoblasts and inhibiting osteoclasts.

    Without Vitamin C, your body can not produce collagen, the flexible protein matrix that accounts in large part for your bones’ ability to flex rather than break.

  • B-complex Vitamins (specifically, Vitamins B1, B2, B3, B5, and B6) are also plentiful in cauliflower. Alkalizing food sources of B vitamins are rare, so treasure your cauliflower!

In addition, cauliflower contains Foundation Supplements Vitamin K, folate, choline, magnesium, and manganese.

2. Brussels Sprouts

Don’t let any negative childhood experiences with these little cabbages dissuade you from eating them this season. They are a nutritional powerhouse, containing extraordinary amounts of Foundation Supplements, such as…

  • Vitamin K – specifically, Vitamin K1, the plant-based vitamin that has been shown to prevent fractures.1

Brussels Sprouts also have Vitamin C, folate, and manganese.

3. Sweet Potatoes

I was delighted to see these knobby vegetables at the farmers’ market this week. I love their sweet orange flesh, and how they can be used in a myriad of dishes. In addition to Vitamin C, some of the Foundation Supplements in sweet potatoes are…

  • Manganese, a trace mineral that is required for the formation of Manganese Superoxide Dismutase, an antioxidant enzyme that prevents oxidative damage to your bones. Manganese also plays a role in producing the protein matrix of bone. This matrix acts as a framework for bone-building minerals like calcium and magnesium to cling to.
  • Copper is another Foundation Supplement that is found in sweet potatoes. Like Vitamin C, copper is required for the manufacture of collagen. In fact, copper is found in every tissue in the body.

Sweet potatoes also offer vitamins B1, B2, B3, B5, and B6.

4. Mushrooms

Mushrooms are such a versatile vegetable that they can seem like a completely different food depending on how they are prepared. For example, the flavor they impart when added raw to a salad is totally different than how they taste when added to a stir-fry or casserole.

There are so many different types of mushrooms, but they are all good for your bones. Let’s take a look at some of the nutrients in them.

  • Zinc joins forces with copper to form Superoxide Dismutase, the antioxidant mentioned above that reverses the effects of aging on your bones. Zinc is also present in the hydroxyapatite mineral crystals that make up bone, where it helps regulate the vital process of bone turnover.
  • Vitamins B2 (Riboflavin) and B5 (Pantothenic Acid) are Foundation Supplements in mushrooms. Both of these B vitamins are an integral part of enzymatic processes that are required to process vital antioxidants.
  • Vitamin B12 is also found in mushrooms – a rare vitamin in a non-animal food. Researched has linked low B12 levels to osteoporosis.

Mushrooms also have potassium, phosphorous, folate, and choline.

5. Pumpkin

Nothing says “autumn” like pumpkins, and when I saw them at the market, I knew the season had officially changed. In addition to antioxidants and beta-carotene, the pumpkin’s orange flesh also contains

  • Silicon, which is also found in cucumbers (not surprisingly, cucumbers and pumpkins are in the same family: Cucurbitaceae). Silicon is directly involved in the process of bone growth and rejuvenation by acting on collagen turnover and bone matrix proteins like osteopontin.

And don’t forget that pumpkins contain bone-healthy seeds that provide no fewer than 5 important nutrients your bones crave.

6. Arugula

I enjoy arugula in a mixed greens salad, where it adds a deep green color and peppery flavor. Arugula also adds many nutrients that nourish your bones, such as …

  • Calcium, probably the most familiar mineral to anyone who is taking steps to improve his or her bone health. Of course, calcium is the most plentiful mineral in bone, and green leafy sources of calcium are more readily absorbed than calcium from dairy products.
  • Vitamin B9 (Folate) is also in arugula. Along with the other B vitamins, folate helps your body metabolize proteins. It’s also essential for synthesizing DNA.

Arugula also has vitamins C and K, and the minerals magnesium and manganese.

7. Garlic

Few vegetables add as much flavor to dishes as garlic. It has amazing antibiotic and anti-microbial properties, and it’s excellent for building youthful bones, too. One of the most important nutrients in garlic is zinc, which we discussed above, and also

  • Selenium. While not a Foundation Supplement, this trace mineral promotes healthy tissue elasticity and proper liver, kidney, and pancreatic function. Savers know this is vital for bone health, because the liver and kidneys are the primary detoxification organs. A toxin-free environment is essential for bones to flourish.

Garlic also has manganese, Vitamin C, and Vitamin B6.

Remember, if you can’t eat some of these foods (or just don’t like them), don’t worry. Just leave that food out or substitute it with something similar. If you have the Osteoporosis Reversal Program, then you have a handy list of Foundation Foods from which to choose something that works for you.

Now I want to share this pH-balanced pizza recipe with you. You’ll notice that it does contain mozzarella cheese, making this a “treat” that’s a perfect way to indulge your occasional pizza cravings during the cooler season without damaging your bones.

pHabulous Pizza

2-4 Servings


  • ½ head large cauliflower or 1 small (about 2 cups riced)
  • 2 cloves garlic, minced
  • 3/4 cup shredded mozzarella cheese (separate 1/4 cup for topping)
  • 1 egg, beaten
  • 1/4 cup tomato sauce or your favorite spaghetti sauce
  • 1 teaspoon dried basil (1 tablespoon minced fresh)
  • 1 teaspoon dried oregano (1 tablespoon minced fresh)
  • 1 cup sliced mushrooms, sautéed
  • 1 cup arugula, raw


  1. Preheat oven to 400° F.
  2. Grease a cookie sheet with oil or line it with parchment paper.
  3. Chop the cauliflower florets into chunks and add to a food processor or blender until the texture is similar to rice. You can also grate the raw cauliflower and chop it.
  4. Sauté cauliflower with very little oil over medium heat and cook until translucent, approximately 6 to 9 minutes. Drain well.
  5. To make the pizza dough, combine the cooked cauliflower with all ingredients except 1/4 cup cheese, mushrooms, tomato sauce and arugula. Mix well until it achieves a doughy consistency.
  6. Spread dough out evenly over cookie sheet – about ¼ to ⅓ of an inch thick. The pizza should be about 10 inches in diameter.
  7. Bake for 25 to 30 minutes or until the crust is golden, crispy on the edges and cooked through.
  8. Remove pizza from oven and preheat the broiler.
  9. Top the crust with the tomato sauce, remaining 1/4 cup cheese, and mushrooms.
  10. Broil the pizza for 5 minutes, or until the toppings are hot and the cheese is melted.
  11. Take pizza out of the oven, place the arugula on top, and serve.

This is so much healthier than pizza delivered from a restaurant!

Savers know better than to rely on processed food for their everyday meals and snacks. Nonetheless, no one likes to spend inordinate amounts of time in the kitchen, either. Not surprisingly, it turns out that…

Time Is A Key “Ingredient” To Healthy Eating

According to a UK study, people who spend more time in the kitchen preparing food are more likely to have a healthy diet than those who spend the least time on food prep.2

This sounds rather obvious, but until this study, no one had really looked into the reality of time spent in the kitchen, eating healthy unprocessed foods, and their effect on health.

But here’s good news for you: when it comes to your bone health, I can show you how to prepare healthy, bone-renewing dishes without spending hours in the kitchen.

You see, when I created the Save Our Bones recipe book, Bone Appétit, I included Quick Picks at the end of every section. These are bone-smart, nourishing recipes that deliver the nutrients your bones need to stay young and fracture-resistant…but they take just 20 minutes or less to prepare.

They’re perfect for super-busy days, or when you’re new to cooking for your bone health and want to start with something a bit less involved.

Bone Appétit also comes with three bonuses to make your meal prep time even more efficient and enjoyable. With your order of Bone Appétit, you’ll also receive Blender Magic, an innovative booklet of smoothie recipes that are super-fast and incredibly nutritious.

In addition, you’ll receive the 30 Day Meal Planner to help streamline your Bone Appétit meals and snacks for a month.

And finally, in the back of your Bone Appétit cookbook, you’ll find Calcilicious, a collection of recipes that are particularly rich in calcium – so you can give yourself a calcium boost any time you need it.

There’s just no reason to turn to fast food or processed, pre-packaged meals on a regular basis. I encourage you to gather up some yummy seasonal produce and get creative in the kitchen! Your bones will thank you.

If you haven’t already, please feel free to check out Bone Appétit by clicking here.

Till next time,


1 Cheung, Angela. “Vitamin K Supplementation in Postmenopausal Women with Osteopenia [ECKO Trial]: A Randomized Controlled Trial.” PLoS Medicine. 2008.

2 Monsivais, Pablo, PhD, MPH, et al. “Time Spent on Home Food Preparation and Indicators of Healthy Eating.” American Journal of Preventative Medicine. September 18, 2014. Web. https://www.ajpmonline.org/article/S0749-3797%2814%2900400-0/fulltext

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Comments on this article are closed.

  1. Rose

    How do I print out just the recipies and not the whole article?

  2. Ita

    Thank you, Ita.

    • Vivian Goldschmidt, MA

      You’re very welcome, Ita!

  3. Leslie (Ms. L. Carmel)

    Good Afternoon Vivian And Commenters,

    Thank You Vivian For That Delicious Sounding Pizza. And Thank You Commenters For All Your Interesting Comments!

    Until Next Time – Take Good Care Of Yourselves, And Stay Well!


  4. Wynn Kenny

    Hi Vivienne; three years ago I was told I had suburb bones for my 79 years , my recent follow up scan revealed they were even better. As I follow all of your advice on food and exercise I have only you to thank! I love your articles and class you as one of my closest friends. God bless: x. Wynn. (Now 82 and going stronger. ) xx

    • Vivian Goldschmidt, MA

      Congratulations, Wynn! Thank you for posting your inspirational words, but you have your health to thank. It was your choice, your decision, and your body that did the work! 🙂

  5. Angela

    You are God sent with amazing, inspering teaching that keeps the health world alive

    • Vivian Goldschmidt, MA

      Thank you, Angela! What kind words…

  6. Marlene Villar

    Good morning Vivian,
    I will try this recipe and thank you very much for sharing it.
    The only thing that I noticed that when I eat gas forming
    foods , my stomach feels uncomfortable. I still eat them
    but in a limited amount. Thank you once again.
    Have a wonderful day and take care always.

  7. Denise Pinheiro

    Thank you for all your wonderful advice and care. May I ask you if you know anything about Provitamil Oat Drink which is a dairy free alternative to milk and soya? It is made in the U.K. and I can buy it in Portugal. The carton states that it is low in fat, is unsweetened and that there are no artificial flavours or preservatives. I am using it, as I cannot find the unsweetened almond milk in Portugal.

    • Vivian Goldschmidt, MA

      Hi Denise,
      The best thing to do is have a close look at the ingredients list. Oats are acidifying, so take that into consideration as you look. Does it have added sugar? coloring? are there any alkalizing nut milks mixed in? Take a look and see if your oat drink measures up! 🙂

  8. Heidi

    Thank you so much for all the helpful articles on food
    And exercises. I truly appreciate everything you do.
    Thank you.


    • Vivian Goldschmidt, MA

      You are welcome, Heidi! 🙂

  9. Rina


    Thank you for the pizza recipie. However, could you include the recipie for a wholesome dough or even better a gluten-free one? I do not want to land those vitamin-rich veggies on a refined flour base!

    Thanks again!


    • Vivian Goldschmidt, MA

      Hi Rina! The pizza recipe above actually does have a recipe for dough – it’s made from the cauliflower. And it happens to be gluten-free!

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