This “Non-Conformist” Dish Offers 17 Foundation Supplements - Save Our Bones

Savers know that the Medical Establishment ignores the clear connection between nutrition and building youthful bones.

Today’s post is yet further proof that the Establishment is wrong about this.

Because what you eat profoundly affects your bone health. That is why I’m thrilled to share with our community a scrumptious pH-balanced, polyphenol-rich dish full of Foundation Supplements.

As we delve into the nutritional details of today’s recipe, you’ll discover that it is easy to prepare using only seven ingredients. Plus this delicious dish offers no fewer than 17 Foundation Supplements that are essential for building fracture-resistant bones.

Let’s get started with the recipe!

The Anti-Establishment Salad

2 Servings


  • 2 cups quinoa, cooked
  • 2 pears, diced
  • 2 cups arugula, chopped
  • 1/4 cup cranberries, (dried or fresh)
  • 1/4 cup apricots, chopped (dried or fresh)
  • 1/4 cup walnuts, chopped
  • 1/2 cup turkey breast, cooked and cubed


  1. In a large bowl, combine all the ingredients except the quinoa. Add the cooked quinoa and stir to mix well.
  2. Pour on your favorite dressing and enjoy.
  3. Quinoa and turkey can be warm, if desired. For a crunchy texture, sauté the quinoa before adding it to the salad.

17 Foundation Supplements In The Anti-Establishment Salad

Besides its delicious flavor, this salad gives you 17 Foundation Supplements, which are key nutrients that specifically help build younger bones.

Let’s take a close look at what Foundation Supplements each ingredient has to offer.


This versatile, alkalizing gluten-free grain is high in protein and has a rice-like texture that works well in hot or cold dishes. It contains manganese, copper, magnesium, folate, and zinc.

Manganese is a trace mineral that is never mentioned by the Medical Establishment with regard to osteoporosis. Yet it’s vital for bone health, because it is a crucial element in many enzymatic processes. Among its many roles is regulation of the thyroid, and thyroxine helps balance the delicate bone resorption cycle.


I love all varieties of this juicy fruit. Regardless of which type of pear you use in your salad, you will get the following Foundation Supplements: Vitamin C, Vitamin K, copper, and boron…just make sure you leave the peel on, because it contains the most nutrients.

Vitamin K is a fat-soluble vitamin that is generally known for its connection to blood clotting. But Vitamin K is excellent for building youthful bone. It works with Vitamin D to produce osteoclast cells that make way for new bone. This vitamin also facilitates the deposition of calcium in the bones by playing a role in altering a protein called osteocalcin. In a process that cannot occur without Vitamin K, osteocalcin is altered chemically in such a way as to allow it to bind to calcium.

In addition, pears are high in antioxidant polyphenols, and red-skinned varieties contain anthocyanins (anti-inflammatory flavonoids) and carotenoids.


This fruit helps keep the “bounce” in your bones with its high Vitamin C and manganese content. You’ll see cranberries widely available in stores this time of year because of their association with holiday celebrations.

Vitamin C acts as an antioxidant and a vitamin, and it is vital for collagen production. Collagen is the flexible, tough protein matrix that acts a bit like a scaffold for the deposition of bone minerals. Collagen gives bone its tensile strength, so Vitamin C directly contributes to fracture-resistance.


Arugula was quite trendy a few years ago, and for good reason. Peppery arugula contains Foundation Supplements Vitamin C, folate, calcium, magnesium, and manganese.

Folate (Vitamin B9) reduces inflammation by decreasing homocysteine in the body by converting it to other amino acids. Vitamin B9 is required for the body to synthesize DNA and protein, and for the formation of red blood cells.

Calcium is “the” bone-health mineral (though clearly not the only one, and not in isolation), and arugula offers a bioavailable, plant-based form of this mineral.

Magnesium is crucial to bone rejuvenation, but it is seldom mentioned. It works closely with calcium, and well over half of the body’s magnesium is found in the bones. Magnesium deficiency is, unfortunately, quite common with our modern diets; but arugula is a tasty way to get an organic form of this mineral.

Additionally, arugula is low in oxalates and offers phytonutrients such as beta-carotene, zeaxanthin, and lutein.


Many people have a tradition of setting out a bowl of mixed nuts on Christmas, and walnuts are always included. Although they are acidifying, like all acidifying nutritious foods, walnuts have a place in a bone-healthy diet. They contain boron, copper, and manganese.

Boron reduces the excretion of calcium and magnesium from the body. A study done in the 1980s found that boron intake such as that “commonly found in diets high in fruits and vegetables” prevents “calcium loss and bone demineralization.” 1 In addition, the study found that “Boron supplementation markedly elevated the serum concentrations of 17 beta-estradiol.”1 (17 beta-estradiol is a form of estrogen.)


Dried or fresh, these fruits are excellent for your bones. They contain Foundation Supplements Vitamin C, Vitamin K, and copper.

Copper is found throughout the body and, as noted above, is part of important enzymatic processes. It’s because of this enzymatic action that copper helps in the production of collagen and elastin, thereby maintaining bone integrity. Copper is also a component of superoxide dismutase, so it prevents oxidative (free radical) damage to your cells, including bone cells.


This salad is a perfect way to use leftover Thanksgiving turkey. Turkey is full of bone-rejuvenating nutrients and Foundation Supplements B-Complex vitamins (B1 [thiamine], B2 [riboflavin], B3 [niacin], B5 [pantothenic acid] B6 [pyridoxine], B12 [cobalamin], choline, biotin, zinc, selenium, and protein.

B-complex vitamins work together to perform a multitude of bone-building tasks. B12, B6, and folate (found in quinoa above) work together to lower levels of homocysteine, an inflammatory marker that inhibits the formation of collagen.

Selenium helps your bones by improving your mood and reducing stress.2 In fact, low levels of selenium have been shown scientifically to increase the risk of osteoporosis.3

Zinc is another overlooked trace mineral when it comes to bone health. It’s actually found within bone’s hydroxyapatite mineral crystals. It is part of an important enzymatic trio composed of manganese, zinc, and copper, which are all found in the Anti-Establishment Salad.

Protein, especially from animal sources, is not emphasized in the Osteoporosis Reversal Program; nonetheless, it does have an important place in a bone-rejuvenating diet. Protein provides the building blocks of muscle, especially when consumed throughout the day. And strong muscles are essential for applying healthy pressure on bone during weight-bearing exercise.

Additionally, turkey contains Omega-3 fatty acids, which boost mood, decrease inflammation, and increase calcium absorption.

Incorporating Food-Based Foundation Supplements Into Your Bone-Healthy Diet

Today’s recipe is just one example of many that shows you how you can get many crucial bone health nutrients in just one dish. Bone Appétit, the Save Our Bones cookbook, contains over 200 delicious, balanced recipes that are full of Foundation Supplements. Based on nutrient-rich Foundation Foods (all of which are listed in the cookbook), Bone Appétit shows you how to easily incorporate bone-building foods into your daily routine.

Out of time? Turn to Quick Picks, a selection of super-fast recipes at the end of each section that take only 20 minutes (or less) to prepare.

There’s even more to Bone Appétit – three free bonuses that are included with your order today:

  • Calcilicious, a recipe collection bound into your Bone Appétit cookbook that includes a variety of exceptionally dairy-free calcium-rich dishes;
  • Blender Magic, delicious smoothie recipes you can make right in your blender in just minutes – perfect for a bone-building breakfast on the go; and,
  • The 30 Day Meal Planner, which shows you step by step how to plan bone-rejuvenating meals and snacks for an entire month.

Till next time,


1 Nielsen, FH, et al. “Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women.” FASEB Journal. November, 1987. (5):394-7. Web.

2 Benton, David. “Selenium Intake, Mood and Other Aspects of Psychological Functioning.” Nutritional Neuroscience. 1 January 2002. Vol 5, issue 6, pages 363-374. Web.

3 Ebert, Regina and Jakob, Franz. “Selenium deficiency as a putative risk factor for osteoporosis.” Orthopedic Department of the University of Wuerzburg. Orthopedic Center for Musculoskeletal Research, Wuerzburg, Germany, March 2007.

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Comments on this article are closed.

  1. Jan

    Dear Vivian- The recipe sounds great, yet I am on Coumadin (blood thinner) to keep away any blood clots since I had a minor stroke in 2010 due to heart beating irregular at a stressful time when my father died unexpectedly. I must be very careful of how much Vit K I eat in foods. Yet also Vit K is needed for my bones of which I have had a bone density test and they said my hips are at an 8 chance out of 10. So I have bought your program recently to start it-yet do you have any more suggestions for people on that drug that we can not stop taking. I have tried natural blood thinners for 2 yrs but they don’t seen to work for only a couple of weeks. I would like your thoughts on this for help. I am age 63. Thanks very much.

    • Vivian Goldschmidt, MA

      Hi Jan,

      Coumadin can be considered one more acidifying drug, so following the 80/20 balance is a perfect solution! Even people taking bone-depleting drugs like corticosteroids have been successful while on the Osteoporosis Reversal Program. You can check Real Life Success Stories here:

      Best of luck as you begin the Program!

  2. George

    Have a Merry Christmas and a Happy New Year Vivian.
    We appreciated all the good advice you always post.

  3. Karla

    I love quinoa! It’s the basis of my go-to breakfast…cooked quinoa with plain organic yogurt, fresh fruit or applesauce, raisins, almonds and pumpkin seeds. All alkalinizing foods, with plenty of protein and enough calories to keep me going all morning!
    I usually cook one cup of quinoa, have the first serving hot for breakfast, and refrigerate the leftovers for other breakfasts during the week. Quick, nutritious, delicious AND alkalinizing!
    Quinoa is also a great addition to bulk up salads and increase the protein content. Your recipe sounds great, Vivian…thanks so much 🙂

  4. Leslie (Ms. L. Carmel)

    Good Afternoon Vivian And Commenters,

    Thank You Vivian For Sharing That Great Anti-Establishment Salad Recipe With Us.
    It Sounds Delicious.
    And Commenter – Thank You All For Your Helpful Comments.

    Until Next Time – Hope All Of You And Your Families Have A Very MERRY CHRISTMAS, And A Healthy, Prosperous, And A Very HAPPY NEW YEAR, As Well.


  5. Joan

    Can’t wait to make this salad I have just bought Organic Apricots eat walnuts every day @ quinnoa just have to get pears @ I’m away O how I love my bones.Have a great Christmas @new year Vivian.

    • Vivian Goldschmidt, MA

      I hope you enjoy the salad once you get some pears, Joan!

    • Annette

      What can I do for pain in my spine.i don’t want to take drugs for pain is there a Powerful supplement.i have been told I have bones of a 80 year old. I’m only 55. Please help me

      • Vivian Goldschmidt, MA

        You are already doing something good for your bones, Annette – you are reading this site, and clearly doing your own research. Good for you! I suggest you browse the posts here. Using the Search feature, you can look up “back pain” or whatever topic interests you. This will help you get an idea of what health decisions you want to make about your back pain and bone health.

  6. Vivienne W

    Dear Vivian
    Thank you so much for your articles during the year. They have inspired me to eat better to support my bones and I have benefited greatly from the exercises.
    Best wishes for the festive season and the New Year.
    Kind regards

    • Vivian Goldschmidt, MA

      This is wonderful to hear, Vivienne! I love to hear how knowledge and information have helped someone in the community.

  7. shula

    Many Thanks, and Happy Holidays!

    • Vivian Goldschmidt, MA

      You are welcome, Shula, and I hope you have a great holiday season as well. 🙂

  8. Simone Ross

    That sounds yummy! What would you recommend as a substitute for the turkey for us pescetarians out there?

    • Vivian Goldschmidt, MA

      Hi Simone,
      You can leave the turkey out, or replace it with sliced scrambled or boiled egg (I assume you eat eggs since you describe yourself as a pescetarian). Like turkey, eggs are acidifying but highly nutritious. You can read a post about eggs here:

      • Simone Ross

        Thank you, Vivian! The egg article with news about cholesterol and the quantity we might eat were good to see! I have got the Osteoporosis Reversal Program on Moday and am waiting for my book, so I haven’t read everything you have but I already started my journey and have been Densercising and reading your blog and I am so thankful for what you have done! I’m 39 years old, and two weeks ago I received the news that, because I have been using Depo Provera shots for more than 10 years non-stop, I developed spine osteoporosis and hip osteopenia and decided to not only stop the medication but start on taking charge of my future bone health and I am excited to use your program to help me!!!

        • Vivian Goldschmidt, MA

          Simone, it sounds like you got yourself the perfect holiday gift! 🙂

  9. Deedee

    Can’t wait to make this also. Glad I saw this before my shopping trip today!

  10. PatinDC

    Looks yummy. Can’t wait to try it. I bet it is really tasty with a nice balsamic vinaigrette.

    • Vivian Goldschmidt, MA

      That sounds very tasty, PatinDC. If you use apple cider vinegar in your vinaigrette, it will add an alkalizing boost. 🙂

  11. Sandra

    I lost the carrot cake recipe , can someone send it

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