I’m really looking forward to the cooler days of autumn after the hot and humid Florida summer we’ve had. I also love the cozy comfort foods that come with the season, but I realize that many classic fall dishes are acidifying and deficient in bone-rejuvenating nutrients.
Fortunately, there’s no reason to give up your favorites! You can stick with the 80/20 balance as described in the Osteoporosis Reversal Program and still enjoy the seasonal bounty.
Today I am going to show you how you can swap bone-damaging ingredients in popular fall comfort foods with bone-healthy ones. You’ll enjoy these delicious recipes, and they'll help make this season both tastier and healthier! Let's get started…
Reverse Bone Loss By Swapping Ingredients
The key to making acidifying foods and beverages more alkalizing is to trade less nutritious calcium-depleting ingredients for the bone-healthy ones listed in the Program. Once you get the hang of it, this technique makes following the Osteoporosis Reversal Program’s diet (80% alkalizing and 20% acidifying) even easier.
Healthy, pH-balanced foods reverse bone loss and make you look and feel younger. So let’s get to the foods and recipes!
4 Comfort Foods And Beverages To “Alkalize”
1. Meaty Cheesy Chili
A cold autumn night feels much warmer with a big bowl of spicy chili. Topped with cheese and full of meat and beans, though, chili is quite acidifying.
Swap: Instead of acidifying beans like kidney, black, pinto, etc., use mostly alkalizing lima beans (avoid canned lima beans if possible – the high sodium content and potential BPA in the can lining make frozen or dried a better choice for your bones).
Replace 2/3 of the meat with chopped veggies like zucchini, tomatoes, winter squash, onions, bell peppers, and so forth.
And rather than topping your chili with cheese, try a dollop of plain yogurt and/or minced green onions.
2. Sugary Desserts
Autumn brings holiday time and family gatherings, and in my family we have several dessert recipes passed down through the years. While an occasional indulgence is fine (you don’t want to offend your friend or relative who just brought you a homemade cake to share), a regular habit of eating rich desserts takes away bone density and adds years to your bones.
The bottom line is, sugar destroys your bones. It’s extremely acidifying and devoid of all nutritional value, so a little goes a long way in terms of the 80/20 balance.
Swap: Rather than preparing heavy desserts laden with sugar and other unhealthy ingredients, explore the varied world of fresh fruits – try making a quick topping for fresh fruit by stirring raw honey and a little vanilla into plain yogurt.
There’s more good news for your sweet tooth: you can prepare pH-balanced desserts that are not full of sugar. In Bone Appétit, the companion cookbook to the Osteoporosis Reversal Program, you’ll find an amazing array of satisfying sweet treats that are not acidifying.
Gingerbread Cake, for example, would be excellent for autumn, as would Raisin Oatmeal Muffins and Pears Aplenty Crumble. Set out a bowl of Lip Smackin’ Date Macaroons for a pH-balanced finish to a family meal, and a topping of fresh fruit makes desserts like Heavenly Chocolate Cake (also found in Bone Appétit) a pH-balanced treat.
3. Rich Coffee Beverages
Few things warm you up in cold weather like a hot cappuccino or latte (especially with a sweet snack!). However, not only is coffee acidifying, but so are the hot milk, whipped cream, and sugary flavored syrup these beverages typically contain. There’s nothing alkalizing in a coffee beverage!
Swap: Instead of cow’s milk, use unsweetened vanilla or plain almond milk, sweeten with stevia or honey, and top with a sprinkle of cinnamon, nutmeg, or allspice.
If you really like whipped cream, you can try this alkalizing substitute: leave a jar of coconut milk in the refrigerator overnight, and then spoon off the “cream”. Whip it in a mixer until thick and sweeten with stevia or raw honey.
4. Bread-Based Stuffing
In some areas of the United States, people call this holiday mainstay “dressing.” Whatever you call it, there’s no doubt that it can be highly acidifying. Stuffing primarily consists of white bread or cornbread, both of which are acid-forming.
Additionally, many stuffing recipes contain processed meats like sausage, and that’s very bad news for your bones. Processed meats are high in sodium, and they also contain nitrites and nitrates that rob your body of the crucial amino acid glutathione.
Swap: Here’s a bone-healthy recipe for stuffing that replaces the conventional ingredients with foods that rejuvenate your bones.
Makes approximately 5 cups
- Cook the quinoa in the vegetable broth following package directions.
- While the quinoa is cooking, heat olive oil and sauté the onion and mushrooms for a few minutes.
- Add the tomato, sage, celery, carrots, and salt and pepper to taste; cook for approximately 12-15 minutes over medium heat, or until vegetables are soft.
- Mix the cooked quinoa with the vegetables in the pan and enjoy!
Welcome Autumn With More Bone-Building Recipes
In Bone Appétit, you’ll find more than 200 recipes that nourish your bones and reverse the effects of aging.
Whether it’s a main dish or a salad, a pot of comforting soup or a healthful dessert, Bone Appétit has everything you need to enjoy the Osteoporosis Reversal Program’s 80/20 nutritional plan.
Many times when we hear about a nutritional approach to a condition, we think it means deprivation and bland or boring foods. But bone-rejuvenating food should be enjoyable and delicious, and with Bone Appétit, it is!
I would like to invite you to take a look at Bone Appétit by clicking here.