In our weight-conscious society, snacking tends to get a bad rap. Many people think that focusing on healthy meals means cutting out snacks entirely. But nothing could be further from the truth!
The truth is, food is about much more than calories. Food is where you find the nutrients for rejuvenating bone, maintaining a healthy pH balance, and building a healthy body. Snacking is an important means of doing all these things and more.
I know I feel better when I snack healthfully. And today I am going to show you how you can make three energizing, nutritious, bone-renewing snacks that are rich in alkalizing protein to make your bones stronger, younger, and fracture-resistant. And they can be prepared in minutes!
Why Protein?
If you have the Osteoporosis Reversal Program, you are familiar with “The Protein Myth” discussed in Chapter 6, and the fact that animal protein is acidifying and therefore not emphasized in the Program.
But protein is just as important nutritionally as carbohydrates and fats – in fact, when combined with regular exercise, healthful, alkalizing protein intake helps build muscle (which is necessary to preserve and increase bone density). In addition, the timing of protein consumption can make a huge difference by helping you build bone more efficiently.
That’s why the following recipes contain whey powder. Although it is a byproduct of milk fermentation, whey is alkalizing and full of bone-healthy protein and other amazing nutrients.
So let’s get started with these delicious and easy-to-make snacks!
DIY pH-Balanced Snack Recipes
I am so excited to share these with you. The following recipes are absolutely delicious, and they taste even better when you know that every bite builds youthful bones.
Fruity ‘Ice Cream' Sundae
1 Serving
100% Alkalizing
Ingredients:
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- 1 banana, frozen
- 1/4 cup raspberries or strawberries, frozen
- 1 cup unsweetened vanilla almond milk
- 1 scoop vanilla whey protein powder
Directions:
- Use a blender to mix all the ingredients until smooth. You can adjust consistency by increasing or decreasing the quantity of almond milk. Add toppings like dark chocolate, granola, slivered almonds, or your favorite fruit.
Crunchy Cocoa Bites
Yields 8 to 10 balls
pH-Balanced
Ingredients:
- 8 dates, pitted
- 1/4 cup slivered almonds
- 4 teaspoons honey (adjust to taste)
- 2 teaspoons unsweetened cocoa powder
- 1 scoop vanilla whey protein powder
Directions:
- In a blender, combine the dates, half of the almonds, honey and cocoa powder. The mixture should be slightly sticky so you can shape it into a ball. If it’s not moist enough, add another date. If it’s too wet, add a little more of the almonds.
- Make each ball from a heaping teaspoon of the mixture. Roll the balls in the remaining almonds and refrigerate for extra crunch.
No Bake Strawberry Cookies
Yields 8 to 12 cookies
pH-Balanced
Ingredients:
- 3/4 cup almonds
- 1/4 cup walnuts
- 4 figs or dried apricots
- 1/4 cup coconut or almond flour
- 1 scoop vanilla whey protein powder (you can also use chocolate whey protein powder)
- 1 tablespoon virgin coconut oil, melted
- 1 tablespoon honey (adjust to taste)
- ½ cup fresh strawberries, chopped
Directions:
- Combine all ingredients except strawberries in a blender or food processor until finely ground.
- Add ¼ cup of the strawberries and blend for an additional 15 seconds until strawberries are finely diced and incorporated into the mix with a doughy consistency.
- Pour the mixture into a bowl and fold in the remaining ¼ cup strawberries.
- Shape into small thick cookies and freeze for at least 30 minutes.
- Store leftovers in the refrigerator.
It’s Snack Time!
If you have not been incorporating bone-healthy snacks into your diet, now is the time!
Making positive changes to your diet and lifestyle is the first step on your way to reclaiming youthful bones, and that starts with forming healthful habits such as having delicious snacks that won’t hurt your bones.
In fact, snacks are so important to a healthy, bone-building diet that they are included in the 30 Day Meal Planner, one of the many bonuses that come with your order of the Save Our Bones cookbook, Bone Appétit.
The 30 Day Meal Planner shows you how to snack right for your bones. Besides breakfast, lunch and dinner, each day’s meal plan for an entire month includes two delicious snacks, a 100% alkalizing one and an 80/20 pH-balanced one.
You’ll discover how to use snacks to maximize nutrients and achieve better pH balance. For example, you may choose to follow up an acidifying restaurant meal with an alkalizing snack to help balance your pH.
The 30 Day Meal Planner is included free with your copy of Bone Appétit, the cookbook I’ve created for Savers that’s chock-full of recipes that renew and nourish bones.
From delectable breakfast recipes to scrumptious pH-balanced desserts, Bone Appétit is designed to be a positive, whole-body approach that celebrates what you can eat rather than emphasizing deprivation.
Today is the day to start positive change by eating the foods your bones crave!
Till next time,
You are an angel Vivian, you always inspire me! I am a vegan so substitute whey powder with vegan powder and yoghurt with vegan yoghurt, also honey for maple syrup. I am so grateful for your information….and you are not making me buy anything….I really can’t afford!
I was diagnosed with osteopenia a year or so ago…probably stress induced…you help me so much whereas the medical fraternity tell me I must drink more cow’s milk! I look forward to finding an improvement in my bones when they give me my next bone scan in years to come! Without cow’s milk!
I thank you from the bottom of my heart. Lynn
Hi Vivian,
I have too much calcium in my blood and urine and my dr thinks I have a tumor on my parathyroid gland which is making may calcium out of whack. I just developed osteoporosis at age 65. I also am lactose intolerant. I take no additional calcium. What do you think?
Hi, I am not a doctor but have heard alot about magnesium deficiency and other mineral deficiencies causing problems with absorbing calcium. I suggest you check that out before taking any drugs.
Hi Vivian, thanks so much for all your health issues. I am also sensitive to whey powder, whenever, I try it, my nose starts running. What exactly is Pea Protein Powder, what do I look for in a good product?
Can’t wait to try these recipes! Thanks so much.
I have high potassium which makes it very difficult at times to follow your program. Case in point, today’s snack recepes which look delicious. My question is: is whey high in potassium and if yes do you have a substitute? I am 80 years old and the docs can’t figure out why my potassium is so high. At my age it’s supposed to be too low, so they tell me. I am trying to do it the natural way, without meds but it’s a challenge. Please help. Thank you – Nicole
Hi Vivian and readers, Thank you for ideas on snacks. My husband and I have been eating Lima beans since reading your article. In addition to cooked beans I also use them in salad. I cook frozen beans and add artichoke hearts and white and green onions with an olive oil dressing. Black or green olives can be added.
Yummy! I am definitely going to make this, I love lima beans.
I have been diagnosed with rhumitod arithitis will these suggestions and recipes work for me as well?
I also am lactose intolerant and cannot use whey. I just started taking the True Osteo pills a few weeks ago and think they are helping already if my fingernails are an indication. They seem harder and whites are whiter! Hope that’s a good sign.
In addition to being lactose intolerant, I have a nickel allergy and recently found out that a lot of the foods I should be eating to help my bones are high in nickel content.
Thank you Vivian for these great snack suggestions!!
I also loved the testimony of Darlene! I am 56 and was diagnosed with severe osteoporosis two years ago and as many other before me, I too went on boniva for two years. I hated the thought of going on meds, and then within this past year I have to had to have three root canals! I read that there may be a connection with the boniva usage, so I immediately began the search for an alternative action. I am only one week into your program, but I have hope and trust in God to hear my prayers of healing! Along with the action of staying committed to your program I will look forward to what my next Dexa Scan will read. My sister only a year older than me is in the same boat as myself so we are doing your progam together to encourage one another along the way!
Thank you for all of your research and dedication to the cause of healthy bones!
Sara
Vivian,
I finally have the great news I had been searching for from the moment i found your program. I am 53 years old and found out I had severe osteoporosis about 6 years ago. I went on Boniva given to me by my doctor at that time for one year. By the end of the year I had severe issues resulting in many doctor appts trying to figure out what was wrong with me. I had issues from the medicine- So i went off of Boniva and desperately prayed for God to help me. He did! He helped me find your program and learn how to eat healthy and exercise–(take care of my body)-since my body does not belong to me but to Jesus who lives inside of me. I followed your program to the minute with changing my water system at home, calcium pills, eating, and exercising, etc. My first bone density test was the same as the last. So i thought …. well i need more time. The following year i did it again and there was slight movement downward. I was so depressed. the doctor insisted I take a different kind of Osteo medicine, But i did not give up and i did not give in. I worked hard at building my bones, because i knew there was some way to do this naturally. I try to keep foreign things out of my body and eat well and do not take meds if i can get away with it. Some people must take meds for medical conditions, but for building bones it can be done if you work hard at it. i just had my last bone density test yesterday and the movement this time was up. I was so thrilled. I praised Jesus for hearing my prayer and answering it. My suggestion to all is….don’t give up! you can do this!! Just follow the proper eating (alkaline) and exercise (so important as well-and i hate to exercise but know i need to), and keep God close. Thank you for sharing your story with us Vivian. I am so blessed and on the road to stronger bones.
Thanks so much for sharing your inspirational success story, Darlene! Keep up with your positive attitude and let us know of your progress.
They all do look delicious but for those of us who can’t use the whey protein is there a protein powder you’d recommend to substitute?
Diane, you can use pea protein powder instead of whey protein.
Vivien, can you please recommend a good whey protein powder?
What are your thoughts on hemp protein powder? Would this work? And is their a whey protein casein free?
I have been a “savers” follower for years. I have the “program”. The frustrating thing about your program is the lack of information for women who need to balance an “alkalizing” 8.0 ph. Most of your information is for balancing “acidifying” ph or 80/20. Please advise the quickest, most effective way to balance an alkalizing ph . To compound things, I am casein intolerant (no dairy), and do not eat chocolate products because of “quiet” gallstones.
I congratulate you for taking control of your bone health with the Osteoporosis Reversal Program! If your pH is too alkaline, you can add acidifying foods to your meals using the complete list of alkalizing and acidifying foods in Chapter 9 (page 101) of the Program. And if you need help along the way, remember you can always reach out to your personal Save Our Bones Health Coach 🙂
Your recipes look delicious, but wouldn’t suit anyone with my kind of IBS because of the high fibre levels. It seems to be practically impossible to find recipes that will be good for my bones and my gut at the same time! Any ideas please Vivian?
I understand, Feona. That’s why the Osteoporosis Reversal Program is so full of variety. There are so many bone-healthy foods and food combinations out there that there’s bound to be something that works for you!
The Program provides detailed information about foods so you can make your own decisions about what works best for your health, body, and bones. It’s quite customize-able! 🙂