The Ultimate Alkalizing Dish: Prepare It In Minutes And Get 10 Foundation Supplements - Save Our Bones

Today’s post is about a simple raw dish that takes just minutes to prepare, and is 100% alkalizing.

I called it the Bone-Building Acid Neutralizer because it’s designed to eliminate bone-damaging acid build-up in your body and to balance the pH of any acidifying food you’re eating during a meal.

Plus it contains no fewer than 10 Foundation Supplements, and it also happens to be absolutely delicious! In an alkaline environment, those vital nutrients can get right to work building and strengthening your bones.

I can’t wait to show you how amazingly easy it is to boost your bone health with delicious food, so let’s get started!

But Wait…That Sounds Too Easy

If you think a simple dish – in this case a salad – can’t possibly be this effective at building bone, you’re not alone. Many people tend to accept complex explanations and treatments over simple ones. Think about it – doctors can seem so far “above” us when they speak their complicated medical lingo, and ironically, most patients are inclined to trust what they simply don’t understand.

The Medical Establishment exacerbates this tendency by pooh-poohing any nutrition-based approach to fight osteoporosis, making you feel that it’s impossible for something as simple as the food you eat to build bone density and improve your bone health.

But building bones is that simple, and today’s nutrient-packed recipe is a perfect example of just how easy – and scrumptious – bone building can be.

10 Foundation Supplements In This Dish

The Bone-Building Acid Neutralizer contains ordinary ingredients that you might already have on hand, especially if you’re on the Osteoporosis Reversal Program since your grocery list typically includes many Foundation Foods.

Let’s take a closer look at the nutrients and foods in this delicious salad.

  • Calcium most certainly needs very little explanation to Savers; it’s the primary mineral found in the bone matrix. Typically associated with dairy products, calcium is actually abundant in many plant foods. In this salad, you’ll find this invaluable mineral in kale, cabbage, almonds, and sesame seeds.
  • Magnesium is a lesser-known mineral than calcium, but it’s every bit as important. It works in synergy with calcium to balance hormones produced by the thyroid and parathyroid. These hormones provide calcium “give and take” – one stimulates the absorption of calcium in the bones, and the other signals the removal of calcium from bone so it can be deposited in other tissues. If that sounds like bone remodeling, you’re right! And magnesium helps make it all happen.
  • Magnesium is found in the almonds, spinach, and pumpkin seeds in this salad.
  • Zinc is present in the bone matrix, and it regulates an enzyme called bone alkaline phosphatase. This enzyme is involved in the mineralization of bone. Zinc also plays a role in managing bone turnover. People with osteoporosis typically have low levels of zinc, but you can raise your zinc intake with the almonds and pumpkin seeds in this salad.
  • Boron helps maintain healthy cell membranes in your body, which is vitally important. You see, without healthy cell membranes, minerals like calcium and magnesium can’t pass across the membrane and into the cell where they work to build bone. This salad offers boron in avocado, almonds, celery, and carrots.
  • Copper is a trace mineral that is actively involved in various enzyme processes. It’s actually a component in a vital antioxidant called superoxide dismutase. You’ll find copper in almonds, sesame seeds, pumpkin seeds, and tomatoes in this acid-busting salad.
  • Manganese is a trace mineral as well, and like copper, it’s involved in many enzymatic processes. It influences the thyroid gland and subsequently has an effect on thyroxine levels. This is vital for bone health, because these hormones are involved in a delicate balancing act that involves stimulating or repressing bone resorption.

    Manganese is found in the pumpkin seeds in this recipe.

  • Silicon plays a role in the formation of collagen, a fibrous, connective tissue that is a component of bone. In addition, silicon helps your body synthesize calcium, getting this important mineral where it needs to go (into your bones). This salad contains silicon-rich cucumbers, tomatoes, and Romaine lettuce.
  • Vitamin K works with Vitamin D to regulate osteoclast production, those cells that remove worn-out bone so it can be replaced with new bone. In fact, a form of Vitamin K called Vitamin K2 actually inhibits osteoclast formation, preventing excessive bone loss. Look for Vitamin K in the Romaine lettuce and kale in this recipe.
  • B-Complex Vitamins are hard to find in alkalizing foods, but their importance cannot be overlooked with regard to bone health. While Vitamin B12 is most strongly implicated in bone health, it’s a good idea to ingest as many of these vitamins together as possible, because they work in synergy with each other. This salad contains avocado, a fruit that contains B6, B5, and folate.
  • Vitamin C is required for the proper formation of collagen, which is why one of the symptoms of scurvy (Vitamin C deficiency) is bone pain. Research has shown that Vitamin C actually suppresses osteoclasts (bone-destroying cells) while stimulating the production of osteoblasts (bone-building cells). Both types of cells are necessary for proper remodeling, but Vitamin C helps maintain the crucial balance between them.

    This salad contains cabbage and tomatoes, which are rich sources of Vitamin C.

Now for the recipe!

The Bone-Building Acid Neutralizer

1 or more Servings (the salad size is up to you, so select the amount of ingredients based on how much you wish to eat)


  • Cabbage
  • Kale
  • Romaine lettuce
  • Avocado
  • Celery
  • Carrots
  • Tomatoes
  • Cucumbers
  • Almonds, slivered or chopped
  • Sesame seeds
  • Pumpkin seeds
  • Your favorite pH-balanced dressing, to taste


Chop or shred the cabbage, lettuce, and kale. Chop the celery, tomatoes, cucumbers, and carrots and add to the greens. Toss with your favorite dressing, and top with the almonds, sesame seeds, and pumpkin seeds.

I told you it was simple! If you liked this recipe, then you’ll be interested in Bone Appétit, the companion cookbook to the Osteoporosis Reversal Program. Bone Appétit contains many recipes that are pH-balanced or even 100% alkalizing, utilizing many Foundation Foods rich in bone-building nutrients. And you’ll also find a variety of pH-balanced salad dressing ideas, plus delicious pH-balanced desserts, main dishes, soups, and more.

It’s all based on the premise that what you eat affects your bones. When you eat alkalizing and pH-balanced foods rich in Foundation Supplements, you can manage your osteoporosis without drugs. It’s that simple!

Please click here if you’d like to learn more about Bone Appétit and the free bonuses that are included with your order today.

Till next time,

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Comments on this article are closed.

  1. Andros Lambrou

    Dear Vivian,

    saveourbones is really an eye opener! I have a question regarding sesame. Do you thing is a good idea to grind it before consumption? Correct me if I’m wrong but I’m under the impression tha certain seeds like sesame do not “break open” in our stomach and they are excerted in thre whole, serving just as fiber.

    Looking forward for your reply!

    • Vivian Goldschmidt, MA

      Hi Andros,

      Grinding up the seeds is a good idea – either by chewing them well or grinding them beforehand, as in tahini. 🙂

  2. Joyce

    Is there something I could substitute for tomatoes and cucumbers?
    These just don’t work for me. I love what you send. When I am able I want to purchase some of your material. Thanks for being here for us. I was deceived in taking one of those awful drugs for bone density for 5 years. I also pass along your material.

    • Vivian Goldschmidt, MA

      Hi Joyce,
      If you like, you can just leave out the tomatoes and cucumbers. It is still an excellent, alkalizing salad! And I am so glad to hear you’ve “seen the light” and are no longer taken in by the pressure to take osteoporosis drugs. Good for you!

  3. Lynn Kemmeter

    While some nutrients may be lost, I have found that if I chop and presoak the cabbage in water, it cuts down on the gaseous effects on my system.
    Thanks for all you offer us, Vivian.

  4. Jane


    What would you recommend to replace kale? I just cannot swallow it or keep down if I do get the swallowed. I have tried to acquire a taste for that gross green item. I tried to hide it in a dish with all sorts of items and friends have tried to trick me also. I love turnip greens, mustard greens and spinach.

    You give so much fantastic information. Love my Save Our Bones book.

  5. Margaret

    Hi Vivian,
    Last december I ordered Bone Appetit collection. When the scratch and dent became available for sale at half price I ordered that also. I am so dissappointed that to date although payment has been deducted I have not received any of my purchases. I contacted your customer service department… but to no avail.
    I was so looking forward to receiving these books. Can you please assist me in this matter.
    (living in IRELAND)

  6. barbara mccoll

    Thank u so much vivienne, have been very worried about my bones lately as not been able to do much exercise due to a terminal illness I now have in my lungs, (pulminary fibrosis) my back has become very rounded and I am now doing those exercises on your last email., and now all this great alkaline food info to remind us all, thank you!

    • Ester H

      Hi, Barbara! We can all gain better health by changing our lifestyle and dietary habits to help our bodies heal, rebuild, and grow healthier. Vivian offers excellent information in her articles that will benefit us if we apply it and continue to refer to it as we endeavor to make positive changes in our health. Keep searching for a drug-free way to better health. I believe you will discover what your body needs to heal itself. God bless!

  7. Marney Armitage

    Some time ago Mike and Balance gave us wonderful balance exercises. I carefully saved them in a folder. Got a new mac and guess what? They have disappeared. Can I get them again? marney

  8. nancy lorenz


    I cannot do any seeds due to diverticutilis. Any other suggestions? I do use almond
    butter and almond milk regularly.


  9. Suseela

    Very good salad for hot summer dAays ! Thank you for your contribution to this world.I feel tinge of resentment towards docs who do not believe diet alone would not help. Lot of times people do not follow simple instructions. If our community responds so well to your teachings because they are mature, intelligent having one goal! Be kind to docs also ! They also do mighty good things to all kinds of people.
    Love you for every thing you are doing

  10. Suzanne W

    I bought your program about 2 yrs. back. I have been eating most of these foods in the salad listing. My last dexa scan showed serious eroding of my femor. My hematologist/ internist tried to get me to have Prolia or Reclast the shot or the infusion. I don’t want either of these proposals. I am trying to exercise, and walk. I do take Sumatriptan for my Migraines, which are frequent. I also have sinus infections that can bring on Migraines. I was told to take Valcyclovir for the rest of my life for preventing any more of the shingles I (repeatedly have gotten). Presently I take amitriptiline medicine to try to prevent the migraines, also. I have a catch 22 situation, I have several kidney stones. What can you suggest for me. Also, tried the download, but got 18 pages only off this site now. Please help me.

    • Customer Support

      Suzanne, please feel free to contact Customer Service by clicking on the smiley face icon at the bottom of the page. Since you have the Program, we can get you in touch with your bone health coach who can help. 🙂

  11. joyce cormack

    Doesn’t kale need cooking to get rid of oxalic acid? And do you mean RAW pumpkin, sesame and almonds or roasted?

    • Ester H

      Your first question is addressed by Vivian–scroll down the page to her awesome answer on June 10, 2:32 p.m. Hope that helps!

    • Ester H

      Hi, Joyce Cormack!
      Regarding your question about roasted or raw nuts: the beneficial minerals Vivian discusses are present whether the nuts are cooked or not. If you want to preserve omega oils, have the nuts raw. I also do fresh ground almond butter in place of peanut butter (which gives my husband migraines).

    • Pearl

      Joyce, i eat raw organic pumpkin seeds for snacks, also they are called “pepita’s” I also eat raw organic almonds for snacks to, & organic sunflower seeds.

  12. Rachel Mazza

    Thank you Vivian for this fabulous recipe. It sounds delicious and I will most definitely prepare it knowing all the good nutrients it will be providing for my bones.
    I so appreciate your informative emails regarding diet and exercise. I feel that I am on the right track to regaining bone density the natural and healthy way. Thank you
    so much for your support and encouragement!!!

    • Vivian Goldschmidt, MA

      That’s great to hear, Rachel!

  13. Florence

    I had 7 of the 12 ingredients and so that was what I used and it is a yummy, easy, refreshing summer salad. It’s full of color, crunch, texture, flavor and nutrition. Don’t take my word for it try it yourself.

    • Vivian Goldschmidt, MA

      So glad you enjoyed it, Florence! And feel free to use whatever bone-healthy vegetables you have on hand to add variety. 🙂

  14. Leslie (Ms. L. Carmel)

    Good Evening Vivian,

    The Bone-Building Acid Neutralizer Sounds Delicious. Thank You Very Much For Sharing It With Us.

    Until Next Time – Take Care, And Stay Well.


  15. Abigail Taylor

    HI V, Thanks for the good and wonderful things you do and for your unselfish ways, and doing your best to help so many in our world today. I am just blessed knowing you, not just because you help us, but because of who you really are. What a wonderful community we have here also, expressing themselves in such a unique and honest way which also encourages one another. I have a little problem with my card right now, but when possible, I would like to have the recipe book, and whatever I should get. Thanks also for the nice recipes, and the exercises that you kindly and lovingly give us. God bless.

    • Vivian Goldschmidt, MA

      Abigail, thank you for sharing those encouraging words. What a wonderful start to my day! 🙂 Thanks very much.

  16. Shirley C

    Thanks Vivian for a great salad and the extra information. I also learn extraa things reading other Savers comments.

    • Vivian Goldschmidt, MA

      Yes Shirley – that’s why I love to see the community participating by leaving comments and “conversing” with each other! 🙂

  17. Allison

    Great recipe, cannot wait to try it. Do we still need to
    take vitamins with this awesome salad?? Thanks again for all your great emails……warm regards

  18. Bev

    Great recipe–it is a nice salad that I can have in the evening, when it is quite hot here in Sacramento, CA in the summer.

    I have a question about some of the ingredients that contain phytates and oxalates that can interfere with the absorption of calcium–specifically, celery, carrots, almonds, sesame seeds, pumpkin seeds. I have not been taking my calcium with meals with these types of ingredients. Do you know if these foods really prevent the absorption of calcium? I take one dose of calcium with my lunch and have not included spinach, cabbage, celery, carrorts and other oxalate containing foods. I only use grains (specifically quinoa) that have been sprouted beforehand. Am I being overly concerned about this?

    • Vivian Goldschmidt, MA

      Hi Bev,
      While laboratory studies have shown that oxalates may interfere with calcium absorption (it doesn’t actually leech calcium from the bones), the reduction is relatively small and should not prevent you from eating these healthful foods, which contain many valuable nutrients! 🙂

  19. marge201

    Great stuff, Vivian. Thank you! One day soon I’m going to finally make a tahini dressing starting with unhulled sesame seeds. I’ve saved a few that I’ve seen on the internet and I’m sure there’s one in your books, too, all of which I have of course. This is a basic and wonderful salad and great inspiration.

  20. George Bergmann

    Thanks for faithfully sending all that good info via email
    This recipe looks very tantalizing to the taste buds. Got to try it.

  21. cilla

    Hi Vivian may be i’m wrong but I thought spinach and kale needed to be cooked and not eaten raw

    • Vivian Goldschmidt, MA

      I believe in variety, Cilla! Therefore, I like to eat spinach and kale prepared in different of ways, sometimes cooked and sometimes raw. That covers all the nutrient “bases” that way! 🙂

  22. Marlene Villar

    Dear Vivian,
    What an excellent info. Vivian! Thank you very much.
    Unfortunately, I avoid seeds in my salad due to my TMJ condition (right
    jaw). Is there any ingredients to replace the sesame and pumpkin seeds
    with the same nutritive value? Please let me know. Thank you.
    Have a wonderful day. Take care always. Marlene

    • Vivian Goldschmidt, MA

      Hi Marlene,
      There’s no exact equivalent for sesame and pumpkin seeds. 🙂 But you could chop or grind the nuts and seeds into very small pieces first if you like, and sprinkle them over the top of your salad for a small crunch. And again, if there’s a food in the recipe that doesn’t work for you, feel free to leave it out! There are plenty of other foods that boost bone health in this salad. 🙂

  23. Jean Marshall

    What adjustments to this recipe do you recommend for someone who also has hypothyroid issues? I understand that for me, cabbage and kale should be cooked and eaten infrequently.

    • Vivian Goldschmidt, MA

      Jean, this dish is so full of bone-healthy ingredients, if you leave out a particular food or foods, it will still be an alkalizing, bone-building salad! 🙂 You can always increase the amount of leafy greens and other ingredients that you can have.

  24. .Florence

    This is a great article. Thank You for sharing Vivian. I bet a lot of these ingredients would be great in a Smoothie also.

    • Vivian Goldschmidt, MA

      Good idea, Florence!

  25. L.D.

    Hello All, This one sure looks like a winner especially at this time of year in North America… Southern part anyway…. Thanks Vivian!!!!

    • Vivian Goldschmidt, MA

      Wait until you taste it 🙂 It’s really delicious!

  26. Kate Hackney

    Thanks Vivian! An easy to prepare salad – just my kind of healthy food!

  27. Crete Sham

    Thanks Vivian for always finding simple ways to help us strengthen our bones! Very tasty salad!

    • Vivian Goldschmidt, MA

      You’re very welcome, Crete!

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