BONE APPÉTIT by Vivian Goldschmidt, MA for National Osteoporosis Month

Author Vivian Goldschmidt, MA is the author of this book and also the creator of a fabulous website called www.saveinstitute.com with terrific articles on Osteoporosis that she calls Save Our Bones. Since cooking is one of her passions, the book is called  BONE APPÉTIT, a perfect play on words!

This book reflects a concept that I learned about many years ago: the acid/alkaline balance. I read that the pH levels of each cell are 80% alkaline and 20% acid and this should be reflected in our diets. Unfortunately, the standard American diet (and often even a vegetarian diet that over-emphasizes grains, beans, dairy and eggs) is flipped, with 80% acid foods (meat, dairy, fish, and most grains and beans) and only 20% alkalizing foods for stronger bones.

The recipes have icons to indicate if the dish is more acidic or more alkalizing:

1. The circle with a small green section doesn’t meet the 80/20 pH balance.
2. The green sun icon indicates a 100% alkalizing recipe.
3. No Icon indicates the dish meets the 80/20 balance.

If a dish doesn’t meet the 80/20 pH balance, you can supplement with other alkalizing dishes in the book.

The book contains what the author calls Foundation Foods, which offer more bone-building benefits of regular foods and also contain the Foundation Foods in their natural form.

On pages two and three we read about which foods have the highest sources of Silicon, Vitamin D, Vitamin K, etc. and list which foods in these categories are alkalizing and which are acidifying, so if you want to re-balance some of your favorite dishes, you can use this list to finds alkalizing foods to complement your dish. For example, leafy greens and many green veggies are good sources of Vitamin K and are also alkalizing, so you can add them generously to your dishes that contain meat, grains, beans and dairy to balance out the recipe into the 80/20% pH recommendation for alkalinity.

Here is just one recipe from the nearly 200 in the book, which is not vegetarian, but has loads of meatless recipes like the one below:

BERRY GOOD PANCAKES

This bone-friendly and delectable version of buttermilk pancakes will brighten up your day.

8 PANCAKES (4 SERVINGS)

INGREDIENTS DIRECTIONS

  • 1 cup almond flour
  • 2 teaspoons baking powder
  • 1⁄2 teaspoon baking soda
  • 1⁄2 teaspoon ground cinnamon
  • 3 eggs, beaten
  • 1 1⁄4 cup plain yogurt
  • 1⁄4 cup milk substitute
  • 1 teaspoon olive oil
  • 2 cups of your favorite berries (except blueberries, because they are acidifying)*
  • Vegetarian butter as needed
  • 1 tablespoon chopped almonds
  • 1 tablespoon pumpkin or sunflower seeds (optional)FRUITY WRAPS

1. Mix the baking powder, baking soda, flour, and cinnamon in a bowl by pouring through a sieve. If you don’t have a sieve, put them all in a sealed container and shake until thoroughly mixed.

2. Whisk the beaten eggs, yogurt, milk, and oil together in a separate bowl and combine with the flour mixture. Stir gently only until blended.

3. Bring a lightly-oiled frying pan or griddle to medium-high heat. Measure approximately 1⁄4 cup of batter per pancake onto heated pan and let cook for up to 2 minutes or until you start to see bubbles on the surface, then flip. Cook up to 2 minutes on the other side until both sides are golden brown.

4. Top with butter, berries, and sprinkle with almonds. Add seeds if desired.

* This indicates that adding blueberries is not as good  as other berries because blueberries are acidifying, which I did not know! So if you like blueberries, as I do, I will now consider adding or substituting raspberries or strawberries.

 The book contains many vegetarian recipes as well as non-vegetarian recipes, so I just would focus on the meatless dishes. Since it is an eBook you can get instant access when you buy it. Here is the link:
(If you Google the title, you will find other links to buy the book elsewhere and also go on the main Save Our Bones website listed above for additional info.)
P.S. I own a couple of books that list all major foods and list which ones are alkalizing and which ones are acidifying. I also have a book I reviewed called Dropping Acid which can be used for people with acid reflux.

 

Earth Day Every Day Action #4: Paper Towels

These paper towels are wrapped in paper, not plastic, a good first start, but we can do better by eventually shifting to cloths for cleaning and cloth for napkins. See below:In the book Imagine It! that I reviewed a few days ago, I made one of the many minor changes in my kitchen. I took my roll of paper towels and moved it to a place under the sink. Next to the sink I added a tray of old cloth dishtowels cut into smaller pieces to use to dry my hands. I also use cloth napkins. I used to grab two at meals instead of going into the drawer with the towels. Now that the paper towel roll us under the sink, I find it just as easy to grab cloth napkins.

This may sound like a little thing, and I guess it is, except if everyone used cloths for cleaning and cotton napkins,  think how much paper we would save!

China High Quality High Water Absorbent White Restroom ...I also started buying natural brown paper towels instead of white because I don’t need my towels bleached, so when my white ones run out, I will convince my husband that brown is just as useful without the bleaching.

Additionally, I found other alternatives to paper towels (link below) from this posting in the Huffington Post:

Are single use paper towels better for the environment?

  • Like plastic bags that are thrown away with one use, sheet after sheet of single use paper towels aren’t the best for the environment. So you might be looking for alternatives that’ll help with all the cooking and cleaning you do in the kitchen.

Copy and paste the link into your browser if the article doesn’t come up by clicking on the link itself.

Hand sketched text ‘Happy Earth Day’. Vector lettering for postcard banner template. typography for eco-friendly ecology concept. World environment background
  • P.S. If you can find organic cotton napkins or make them, so much the better, since about 15% of the pesticides used in the USA come from chemicals sprayed on cotton. If you Google Organic Cotton Napkins you will come up with some choices. They are probably more expensive than regular cotton, but should last a long time. When my regular cotton napkins I have had for a long time wear out, I will probably make organic cotton ones.
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