Three Cozy Bone-Building Breakfast Recipes (Gluten Free & Perfect For Chilly Days!)

Vivian Goldschmidt, MA Nutrition

Evidence-Based

This article is based on scientific research and verified facts. We review studies and health data from credible sources to offer trustworthy, up-to-date health information.

5 min Read
cozy bone building recipes

The typical North American breakfast has long been plagued with acidifying foods. From meats, such as bacon and sausage, to sugary cereal, pastries, and bone-depleting cow’s milk, those classic breakfast staples damage your bones.

So today we bring you three delicious pH-balanced breakfast recipes, rich in Foundation Foods, to help you start your day off right.

Eat Organic, Eat Clean

No matter what meal you’re preparing, always do your best to buy organic ingredients. Especially in the produce aisle, conventionally grown foods contain acidifying toxins- residues of pesticides, herbicides, and fertilizers.

These chemicals add to your body’s toxic load, taxing your liver and kidneys while acidifying your pH, all of which accelerate bone loss. So try to get as many organic fruits and vegetables as you can, and make sure you avoid the most contaminated ones, if you’re getting conventionally grown produce.

Here’s the list of the cleanest and ‘dirtiest’ produce for this year:

Synopsis

Conventionally grown produce contain chemical residue that acidifies your serum pH, which in turn causes accelerated bone loss.

The Recipes

Banana-Nut Pancakes

pH-Balanced
2 Servings

Dry ingredients:

Wet ingredients:

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Garnish:

Directions:

  1. In a food processor, pulse walnuts to a grainy powder (don’t overdo it, or you’ll get walnut butter!). Remove the walnut flour, then add almond flour and pulse to mix. Place walnut and almond flours in a large bowl. Add baking soda, sea salt and stir to combine.
  2. Add all the wet ingredients to the food processor and blend.
  3. Add the wet ingredients to the dry ingredients and mix just until the two come together. Let batter sit for 30 minutes at room temperature.
  4. Heat a little coconut oil in a skillet and drop in 3 large spoonfuls of batter (the pancakes will measure about 3 inches). Spread gently with a spoon or spatula to even out the batter. Turn heat to low. Let cook on the underside until the topside is opaque. When the bottom has browned, flip the pancake over to cook the other side. Cook until the underside is crispy and brown.
  5. Place each pancake on a baking sheet in a warm oven, and cover with foil while you make more. Garnish with sliced strawberries and grated dark chocolate.

Sweet Potato Hash

pH-Balanced
3 Servings

Ingredients:

  • 1 – 1 1/2 pounds sweet potatoes washed, peeled, and cut into ½ inch cubes
  • 1/2 green pepper, diced
  • 1 red pepper ,diced
  • 1/2 yellow onion, diced
  • 1/2 teaspoon paprika
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon avocado oil
  • 3 eggs
  • 1 avocado,diced
  • 2 tomatoes, diced

Directions:

  1. Heat the avocado oil in a skillet. Add cubed sweet potatoes. When the potatoes begin to soften up (about 5 minutes- test with a fork) add the peppers, onion, and spices.
  2. Sauté until all the vegetables are soft, about 7-10 more minutes.
  3. While the vegetables cook, preheat oven to 400 degrees.
  4. Transfer the cooked vegetables to an oven-safe baking pan (or if you use an oven-safe cast iron skillet, they can stay in the skillet)
  5. With the back of a spoon, make 3 shallow indentations into the hash
  6. Crack an egg into each indentation.
  7. Place the baking pan (or oven-safe skillet) in the oven and bake until the egg whites set, about 10-15 minutes, to your preferred yolk consistency.
  8. Top with diced avocado and tomatoes. Serve and enjoy!

Apple Surprise

pH-Balanced
4 Servings

Ingredients:

Directions:

  1. Preheat oven to 350 degrees F
  2. Mix the oats, almond milk, and cinnamon in a bowl, and set aside for an hour, or overnight.
  3. Slice the top quarter off of the apples and cut out the core with a paring knife and a spoon. Widen the cavity a little extra so there’s room for the oatmeal. Sprinkle them with lemon juice to prevent browning.
  4. Mix the oatmeal with the walnuts, almonds, and dates and spoon it into the apples, making sure you pack it in tightly.
  5. Set the apples in a baking dish and add about half an inch of hot water to the pan. Cover with parchment paper and bake for 40 minutes, or until the apples are hot and tender.
  6. Serve immediately garnished with plain, unsweetened yogurt, if desired.

Start Your Day By Building Bones At The Breakfast Table

Imagine how good it is to know that your first action of the day will set you on the path to stronger bones and a healthier body. It’s a powerful (and tasty!) way to wake up in the morning.

If you are surprised at how scrumptious these pH-balanced recipes sound, then here’s some good news: there are a lot more bone-smart recipes that are equally delicious.

Eat Your Way to Stronger Bones!

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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!

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It’s easy to construct pH-balanced recipes and meals using your favorite ingredients. It might require a subtle substitution here or there, but more often than not, the enhanced dish turns out even more vibrant than the original.

Delicious, Bone-Healthy Meals Made Simple

Support your bones with 200+ easy, flavorful recipes designed to naturally boost bone strength—without spending hours in the kitchen. Bone Appétit takes the guesswork out of eating for bone health, so you can enjoy every meal with confidence.

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