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)
- 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.