I love oatmeal for breakfast, especially in the winter. And I know I am not the only one. Hot, satisfying, and creamy, oatmeal is a delicious and very popular comfort food.

Even though oats are acidifying, they’re listed as a Foundation Food in the Osteoporosis Reversal Program. They contain loads of bone-healthy vitamins and minerals, plus healthful fiber, so I decided to get creative and come up with a way to alkalize this winter favorite.

Today, I’ll share with you an alkalizing trick that produces creamy, sweet oatmeal without any milk, cream, or sugar. And that’s not all: three scrumptious recipes follow that include more creative, alkalizing oatmeal dishes.

So let’s start with a quick look at what makes oatmeal so nutritious, and “worth” alkalizing.

Oatmeal’s Powerful Nutrient Content

As I noted earlier, oatmeal is full of fiber and bone-smart nutrients, some of which are Foundation Supplements:

  • B complex vitamins*, which cover a broad scope of actions in the body from nerve function to bone health. B vitamins – specifically, B12, B6, and folic acid – work together to decrease homocysteine levels in the blood.
  • Iron is a component of hemoglobin, a protein that transports oxygen in the blood.
  • Silicon is a trace mineral that affects connective tissue, especially collagen, and works with calcium to build and mineralize bone.
  • Calcium* needs little explanation as far as bone health is concerned; but calcium’s various roles in the body go beyond bones. Calcium serves many purposes, including working synergistically with magnesium to build bone, regulate muscle contraction and relaxation, and influence nerve function.
  • Magnesium* is often overlooked when it comes to osteoporosis, but it’s a very important mineral that should be consumed along with calcium since these two minerals are interdependent.
  • Manganese* synthesizes connective tissue in both cartilage and bone, and it helps metabolize healthful fatty acids. Manganese works with zinc and copper to form Superoxide Dismutase, a crucial antioxidant your bones must have.

As you can see, humble oatmeal has a lot to offer! That’s why I wanted to figure out a way to reduce the acidifying effects of this nutritious food.

So What’s The Alkalizing Trick?

Here’s the “trick” in the form of a recipe. I used organic, old-fashioned, toasted oats for this, not instant oatmeal.

Love Your Bones Oatmeal

1 Serving

Directions:

  1. Add oats, cold water or almond milk, and a pinch of sea salt to a pot according to package directions for 1 serving.
  2. In a bowl, mash 1 banana.
  3. Add the banana to the oats and water and mix well; cover pot, and bring to a boil.
  4. Reduce heat to low and simmer for about 3 minutes or until soft.
  5. Let stand 3 to 5 minutes before serving.

Now you have a sweet, creamy bowl of less acidifying oatmeal, thanks to the alkalizing banana.

And here are three recipes that show you how to make your oatmeal breakfast a pH-balanced meal.

Three Delicious Recipes To “Dress Up” And Alkalize Oatmeal

Carrot Cake Oatmeal

1 Serving

Ingredients:

  • 1 serving of Love Your Bones Oatmeal
  • 1 carrot, peeled and shredded
  • 1 tablespoon raisins
  • 1 tablespoon plain, unsweetened yogurt
  • 1 tablespoon slivered or chopped almonds
  • Ground cinnamon to taste

Directions:

  1. While oatmeal is simmering, add the carrot, raisins, and cinnamon. Remove from heat when ready, and allow to sit with cover on for at least 3 minutes.
  2. Spoon the yogurt on top, sprinkle with almonds and additional cinnamon if desired. Serve warm.

Savory Sweet Potato Oatmeal

1 Serving

Ingredients:

  • 1 serving of Love Your Bones Oatmeal
  • 1/3 cup sweet potato, cooked and mashed
  • 1 tablespoon slivered or chopped almonds
  • Pumpkin pie spice to taste

Directions:

  1. While oatmeal is simmering, mix in the sweet potato. When ready, remove from heat and allow to sit with cover on for at least 3 minutes.
  2. Sprinkle with pumpkin pie spice and almonds. Serve warm.

Tropical Oatmeal

1 Serving

Of all the alkalizing oatmeal recipes, I have to say that this one is my favorite.

Ingredients:

  • 1 serving of Love Your Bones Oatmeal
  • 1/3 cup mango, cut small
  • 1 tablespoon shredded coconut
  • 1 tablespoon slivered or chopped almonds

Directions:

  1. Once oatmeal is fully cooked, transfer to a bowl and mix in the mango and coconut. Top with almonds and serve warm.

More Health Benefits Of “Dressed Up” Oatmeal

The above recipes do even more than provide creative and delicious ideas for eating this wintertime favorite. The additional ingredients have their own health benefits, such as:

  • Bananas, which add magnesium, boron, and B vitamins
  • Mangoes, which add Vitamin C B6, potassium, and carotenoids
  • Almonds, which offer calcium, magnesium, zinc, copper, silicon, and boron
  • Carrots, which add boron, silicon, Vitamin K, and beta-carotene
  • Raisins, which offer additional silicon and boron
  • Sweet potatoes, which add beta-carotene and additional manganese. Also, sweet potatoes, along with the oats themselves, help lift your mood and combat the “winter blues” associated with this time of year.

Food Is Your Best Medicine!

Learning which foods have the right nutrients for your bones is a vital aspect of tackling osteoporosis without dangerous prescription drugs. The good news is that eating your way to better bone health can be quite simple when you know exactly what to do.

In Bone Appétit, the work is already done for you. Its clear, concise layout makes it easy to see which foods your body needs, and why. In Bone Appétit you’ll also find pH-balanced recipes for dishes that are typically acidifying, but that have been creatively modified, similar to the delicious bone-smart oatmeal recipes I shared with you today.

In addition to more than 200 recipes, one of the bonuses Bone Appétit includes is the 30 Day Meal Planner, a comprehensive chart that maps out a month’s worth of bone-smart meals and snacks, and includes dozens of helpful meal-planning tips.

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!

Learn More Now →

There’s simply no need to feel stressed about which foods to eat and how balance the pH of your meals. With Bone Appétit, you can relax and enjoy preparing and eating delicious dishes that build bone.

Till next time,

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Comments on this entry are closed.

  1. echan

    Under the food combining rules, starch and fruits are not supposed to be eaten together to prevent digestion problems. Is it OK to cook and eat oatmeal and banana together?

  2. Greg

    Can you just eat the banana with the oatmeal to get the same effect?

  3. Marge Teilhaber

    After many years of using steel-cut oats, I learned about oat groats. They’re the least processed oat and I think contains more of every nutrient and taste great. So it’s just oat groats for me, sweet or savory.

  4. Lisa Petrinec

    I use organic steel cut oats in my instapot and its so creamy, I then stir in cinnamon and date sugar(grounded dates), them I have a mixture of chia seeds, hemp hearts and walnuts (might have to leave the walnuts out if acidifying), them I top with a blend ofstrawberries, blueberries, pomegrante, apples and mango if in season and bananas.

  5. Marianne

    Vivan,

    Is it one cup of oatmeal per one banana?
    I use steel cut oats and soak overnight in kefir.

  6. Linda

    I don’t understand. Is the oatmeal just as acidifying, but adding the banana balances the overall pH?
    Also, is raw oatmeal more alkaline than cooked oatmeal?

  7. Zafar Iqbal

    No reply to earlier post

    • Simply Rawesome

      Almond milk is alkalyzing and should be sufficient.

  8. Zafar Iqbal

    I have been diagnosed as gastritis and have blood sugar as well. Will you kindly suggest something other than banana, carrot and mango to add with oats to make it alkaline and suger- free at the same time. I shall be grateful

    • Vivian Goldschmidt, MA

      I’m sorry you’re not able to eat the foods suggested in the recipes, Zafar. I don’t know what foods you like and which ones you want to avoid; but I can suggest chopped pecans or unsweetened almond butter as alkalizing additions to oatmeal. It won’t be sweet, of course! 😉

      • Diane

        Hi Vivian,
        Are pecans alkaline, I thought they were acidic and almonds were the only alkaline nut. I add coconut oil to my oatmeal besides fruit on top and sometimes honey to make it more alkaline I hope, although I also sometimes substitute maple syrup for the honey because I’ve been on a low Fodmap diet.

  9. Greg

    An almost daily staple in my diet is a cup of cooked “cereal” consisting of equal parts of steel cut oats, quinoa, amaranth, buckwheat and millet. I serve it with a third of a banana mashed into it, a couple of tablespoons of goat’s milk kefir. Sometimes I have it as breakfast, but I’m just as likely to enjoy it as a sort of dessert after my dinner.

    • Vivian Goldschmidt, MA

      That sounds delicious, Greg! And quinoa, buckwheat, and millet are alkalizing. 🙂

  10. Jennie H. Mathew

    Dear Vivian . I have enjoyed your wisdom on nutrician for bone health, and I ordered your book on Densercise Save our a
    Wellness save our bones on November 11,2016. The debit card was cashed for $27.oo but I never recieved the book. I mentioned this before. Maybe though the check was cashed they forgot to send the book. I would realy like to know what happened My address is

  11. Diane Martinson

    For those of you concerned about the sugar in bananas as I am I only slice 1/2 a banana on the oatmeal but I also put in a spoon of coconut oil and a spoon of honey to add alkalizing ingredients because I also throw in a few walnuts which are suppose to have health benefits. I don’t always use bananas though I use raspberries more often, don’t know if these make the oatmeal alkalizing enough but I’ve been hoping it does.

    • Vivian Goldschmidt, MA

      Thanks for the ideas, Diane! And just a note – walnuts, while very healthful, are acidifying; if you want to add alkalizing nuts to your oatmeal, try almonds. 🙂 You can read more about walnuts in this post:

      https://saveourbones.com/eat-this-nut-build-your-bones/

  12. Evelyn

    Good morning, Vivian,
    I made the love your bones oatmeal, and the
    Tropical oatmeal, delicious.
    Thank you Vivian

    GOD BLESS YOU

    • Vivian Goldschmidt, MA

      I am so glad you enjoyed them, Evelyn!

  13. Janis

    5/6/2026 – I just purchased the save out bones program a couple of weeks ago and am very interested in following the program. Its definitely a process and I have a lot to learn.
    Also, I was supposed to get a “coach” with the program? Anyone know what I’m talking about? And, Is this the best place to ask my questions and get answers?

    • Customer Support

      Hi Janis,

      Your best bet is to contact Customer Support at support@saveourbones.com with your questions. 🙂

  14. Barb

    Is there a possibility of checking out the “Pin” to your recipes so that I can keep them all in one place on the computer? We are in Florida now and I forgot to bring the Save Our Bones cookbook!

  15. Maria

    Hola
    Yo tomo copos de avena precocida la cual hidrato por 3 o 5 horas en leche de ajonjolí pero todo frío si le agrego el banano queda alcalina?
    También. Tomo yogurth natural endulzado con stevia, le colocó copos de avena precocida,lo hidrato 5 horas o toda una noche y cuando me lo tomo le agregó banano, todo frío, queda alcalino? Y se puede, utilizar la stevia? o es mejor sin stevia, Agradezco. Su oportuna. Y gentil respuesta,
    Maria

  16. Maria

    Hola yo como copos de avena precocida la cual hidrato por 3 o 5 horas en leche de ajonjolí pero todo frío si le agrego el banano queda alcalina?
    También. Tomo yogurth natural le colocó copos de avena precocida,lo hidrato 5 horas o toda una noche y cuando me lo tomo le agregó banano, todo frío, queda alcalino? Agradezco. Su oportuna. Y gentil respuesta, m

  17. Evelyn

    Hi Vivian, The simplecise link that you recommend to purchase the wrist and ankle weights, https://saveourbones.com/weights, I click on it, nothing comes up, please help me.

  18. shirleena

    I love oatmeal but it gives you a little gas. Many foods such as some veggies do the same thing. Also, I read that Almond Milk is not that good for you because of the carrageenan. Any thoughts? Thank you

    • Alex

      Shirleena, not all almond milk brands contain carrageenan. You need to read the labels. Silk brand almond milk contains no carrageenan. This is something that we consumers should be fighting against. We should contact companies that add carrageenan to their products and demand that they stop. Adding this substance to our food could turn out to be another debacle like trans fat.

  19. Rose

    Why Bananas, with all the sugar?

  20. regina

    can Vivian or anyone shed light on this – are brown or black rice flakes
    less acidifying & more nutritious than oats & oatmeal
    Dear Vivian, I like your recipes but am thinking whether i can replace oatmeal with rice flakes
    Thank you

  21. Marilyn

    What about organic steel-cut oats? Is this acceptable? Is it best not to add your organic plant calcium directly into your oatmeal according to some previous questions? Thanks for the info.

  22. fran

    I’m confused about what kind of yogurt to eat

    • Vivian Goldschmidt, MA

      Hi Fran,

      Any yogurt, whether dairy-based or otherwise, is good for bones if it has live and active cultures in it. However, I do not recommend soy-based yogurt since most soy crops are GMO.

  23. bea mowry

    hi vivian is love your bones oatmeal asertain kind of oatmeal or is it just regular oatmeal thank you

    • Vivian Goldschmidt, MA

      Hi Bea,

      I use rolled oats in the Love Your Bones Oatmeal – the kind that take a few minutes to cook. I do not use the instant variety. 🙂

      • k goulet

        in your love your bones oatmeal, don’t see the amounts for oats, water or milk. thanks

  24. eileen

    thanks very much for the recipes vivian, they sound delicious and i cant wait to try them

    • Vivian Goldschmidt, MA

      You are welcome, Eileen!

  25. annabelle

    Love porridge with almond milk and various fruits. With a varied diet we should not be scared of phytic acid in various foods as some suggested.
    Thanks again for your useful emails.

  26. Karen Stryker

    I make oatmeal 4 husband, but EAT SQUASH SOUP 4 BREAKFAST INSTEAD , or high veggies quinoa with garlic n ginger, even though I have high choloesterol. It is MUCH BETTER on my body! Squash, carrots, potatoes, onions, vegetable broth, coconut milk, nonfat evaporarted milk, ginger, garlic, cumin spices, and salsa/chili peppers.

  27. Cathie

    I have been using your program since last November, when my doctor said I have osteoporosis. I am taking Garden of Life Raw Calcium. Appreciate your updates and the exercise info on weekends. I love oatmeal and bananas so will try this. Seen an ad for Natural Factors Apple Cider Vinegar 500 mg capsules. Said it has an alkalizing effect in the body, supporting a neutral pH, as well as other health benefits. Wanted to know what you think about this.

  28. Doris

    I cannot eat bananas because I must limit my potassium intake. Is there anything else I can do?

  29. Tammy

    I make my oatmeal with coconut water to help alkalize it.

  30. Dena

    I’m confused about yogurt. I can’t have any dairy. Except for that made of coconut or almond milk, isn’t all yogurt including Greek yogurt still dairy?

    • Vivian Goldschmidt, MA

      Coconut or almond milk yogurt are fine substitutes, Dena – as long as they contain live and active cultures (probiotics). And yes, regular yogurt and Greek yogurt are made from cow’s milk; but the fermentation process makes it alkalizing and good for bones.

  31. Helen Archie

    Hi Vivian
    Having being diagnose with chronic gastritis and oesophagitis a year ago and recently osteoporosis, I have notice that some things I am reading about, I am unable to have. What do you suggest ?
    Helen

  32. minnie

    Ma’am Vivian it’s so nice of you sharing those wonderful Alkalizing recipes, the ingredients are all available in the local market. am sure I can try it all, it seems delicious w/ fruits in it am sure its delicious …. wonderful idea for our failing appetite…thank you so much… God bless…. my warmest regards…. minnie

    • Vivian Goldschmidt, MA

      You are welcome, Minnie! I hope you enjoy these recipes. 🙂

  33. Virginia

    I have been using dried apricots and walnuts in my cooked steel cut oatmeal. Should I be using almonds instead of walnuts and something different than apricots?

    • Vivian Goldschmidt, MA

      Hi Virginia,

      That sounds very tasty! Apricots are alkalizing, while walnuts are acidifying; so if you want to alkalize your oatmeal, using almonds is a good idea. 🙂

  34. Teresa ochoa

    Dear Vivian, oat meal, and almond milk, with cinnamon, and sometimes an spoon full of flax seed, has been my starter, breakfast, for around 10 years, and before it was with soy milk until I switched t almond milk, so it is for me food that I can not be without. So , when I travel, I make sure I have them to eat. However, bananas, I am intolerant, and constipating, plus. I will try it with mangoes, recipe, by the way, oat meal, is also heart and stomach friendly.
    Nice e mail, thanks Vivian

  35. Alma McNamara

    Is arugula acidifying or alkalizing? It isn’t on the list of foods….
    Why does grapefruit hava an asterisk behind it in the list of foods?

    I LOVE your inspirational website!! Have been following for years….thank you for sharing your journey and what you have found!!

    Sincerely,
    Alma McNamara

    • Vivian Goldschmidt, MA

      Hi Alma,

      Arugula is alkalizing. You might enjoy reading more about it here:

      https://saveourbones.com/eat-this-uniquely-bone-healthy-green-food/

      As for the asterisk after grapefruit, you’ll notice that all citrus fruits actually have the asterisk. At the end of the food list, on page 105, you’ll see the following clarification:

      *Although it might seem that
      citrus fruits would have an acidifying
      effect on the body, the citric
      acid they contain actually makes
      them alkalizing.

  36. Marilyn

    I use steel cut oats frequently. I assume this is better than instant oatmeal which I do use when I’m pressed for time. After cooking the oatmeal, I add plain Greek yogurt, sliced almonds, ground flaxseed, cinnamon, raisins, sunflower seeds, sliced banana, couple drops of Stevia, and vanilla almond milk. Yum! My question is:
    “Is it okay to add my opened TrueOsteo capsules to my oatmeal or does that negate the effect of the calcium”? I can’t swallow the capsules. Thanks.

    • Vivian Goldschmidt, MA

      That sounds delicious, Marilyn! And for those who can’t swallow pills, opening the capsules and adding the calcium to foods, including oatmeal, is a fine idea.

      • Carol

        Thanks Marilyn for asking that question and thank you Vivian for your answer. I can’t swallow pills either so now that I know this I want to look into ordering some TrueOsteo. I ususally take powdered supplements or crush the tablets into my smoothies, but like the idea of being able to sprinkle them into my food. Thanks again.

  37. Diane

    This sounds great, but I have a problem with bananas. What do I do since I am intolerant to bananas due to the inulin that is in them?
    The oatmeal with the sweet potatoes sounds interesting, I’ll try that.

    • Vivian Goldschmidt, MA

      Hi Diane,

      As I mentioned to Birgit below, don’t worry if you can’t eat a particular food I’ve highlighted in a post. Feel free to use a different alkalizing fruit or vegetable that you can tolerate.

  38. Nancy

    I freeze my homemade almond milk in glass jars – thaw in fridge and shake it like crazy when thawed. Great for making chia pudding or using for other recipes such as smoothies.

    • Cath

      Hi Nancy, brilliant idea but please can you explain how you make your almond milk what proportions do you use, I tried once terrible mess didn’t come out well at all. many thanks cath

  39. Joan

    I don’t like sweet porridge. If I eat oatmeal porridge first and then a banana is the effect the same?

    • Vivian Goldschmidt, MA

      Hi Joan,

      Yes, eating a banana with your unsweetened oatmeal is another way to balance the pH of the meal. 🙂

  40. Adam

    As someone else commented, oats and grains contain phytic acid, which effects the absorption of minerals like calcium. This effect can be lessened by soaking grains over night , but if you have osteoporosis then grains are probably best avoided all together.

    http://www.westonaprice.org/health-topics/living-with-phytic-acid/

  41. Birgit

    I have CKD can only eat food low in phosphate, what should I eat, oatmeal have high phosphate…

    • Vivian Goldschmidt, MA

      Hi Birgit,

      If you can’t eat a particular food I’ve covered in a post, don’t worry; there are plenty of other bone-smart foods to choose from instead. There are many other grains that make delicious hot cereal, such as quinoa (which is naturally alkalizing).

  42. sushma

    Can you freeze the home made almond milk in small plastic pots? I have tried but the milk does not stay creamy and white as the freshly made milk. Hope someone can help throw light on it.

    Thank you

  43. Julie

    I like bananas for sweetening, but they change their taste when heated. I would prefer to add the mashed banana once the oatmeal is cooked.

  44. maartje

    Oatmeal contains phytin acid, it also helps to soak your oatmeal in water and some lemonjuice one night.
    Next morning you can enjoy your oatmeal!

  45. Betty

    Just picked up a packet of oatbran to make my morning porage then I discovered your email had just arrived! Is oatbran the same as oatmeal and maybe not the best. Will check that out! Thanks for all your helpful advice.

    • Vivian Goldschmidt, MA

      Hi Betty,

      Oat bran and oatmeal are different parts of the same grain. The bran is located between the inedible outer layer and the inner starchy part, which is what oatmeal is made of. The bran is removed during the process of rolling the oats and packaged separately.

      Oat bran offers different benefits than oatmeal, but is also acidifying, so you could apply the same trick to the bran to make it more alkalizing. 🙂

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