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Alkaline Diet Recipes Contributed By Our Enthusiastic Visitors

Enjoy some great alkaline diet recipes that our visitors have contributed in enthusiastic support of their own natural osteoporosis treatment programs.

By way of reminder, an alkaline diet recipe is for food that helps the body maintain the right level of blood alkalinity. It's not necessarily one that has alkaline foodstuff in it.

For example, lemons are acidic, but they don't make the blood more acidic; they make it more alkaline.

In addition to being good for us, osteoporosis or not, these recipes all produce delicious food!

Yummy Bok Choy

I love rapini, broccoli and swiss chard but was getting a bit tired of them. This bok choy (chinese cabbage) recipe is a nice change and has lots of vitamin K.

  • 2 baby bok choy
  • 2 green onions
  • 2 tbsp butter
  • 1/3 cup chicken broth

Cut the bok choy lengthwise and thinly slice the green onions. Melt the butter over medium-high heat and sauté the bok choy 2-3 minutes until it starts colouring. Add the broth and cook uncovered about 7 minutes or until the liquid is reduced and the bok choy is soft but firm. Enjoy!

Spinach And Cottage Cheese Casserole

I LOVE spinach. I know the calcium in spinach isn't easily absorbed but adding some yummy cottage cheese makes up for this while providing tons of vitamin K.

  • 1 pound of fresh spinach (10 oz of frozen spinach)
  • 2 cups small-curd cottage cheese
  • 3 eggs
  • 3 tbsp all-purpose flour
  • 1 cup shredded sharp cheddar cheese
  • 1 small onion, chopped
  • salt, to taste

Wash and dry your fresh spinach-or squeeze excess water from your thawed frozen spinach. Stir together the cottage cheese and unbeaten eggs. Add flour, cheese and salt to taste and mix thoroughly. Saute onions in margarine until wilted. Add the onions and gently fold in the spinach.

Pour into a greased 1 1/2-quart baking dish and bake at 350 degrees for 1 hour. ENJOY!

Try Some Natto For Your Vitamin K2!

I am not throwing away my vitamin K2 tablets yet but a Japanese friend prepared some natto for me the other day. It wasn't bad! But she did doctor it up a bit. Here is what she suggested.

Buy natto packages that include dashi (a seaweed soup mix) and mustard. If you freeze it first, allow 30 minutes for it to thaw. Then mix everything together and add some green onions. OK... now this is weird for a North American. She said that the slimier it was the better. (It really wasn't that bad... really!)

Happy adventures! If you bought natto without the dashi, you can add some soy sauce.

Rapturous Rapini

Rapini (also called broccoli rabe) is a wonderful change from regular broccoli and has even more vitamin K. Some people find it a little bitter but a little balsamic vinegar can make all the difference.

Preparation Time: 15 min

  • 1 pound rapini
  • 1 tbsp balsamic vinegar
  • 1 tbsp grated Parmesan cheese
  • 2 tsp extra-virgin olive oil
  • 1 tsp minced fresh thyme

Rinse the rapini and cut the thick stems into 1" pieces and the leafy tops into 3" pieces. Cook in a covered pot or saucepan over a medium heat for 5 minutes-using only the water remaining from the rising. Drain and sprinkle with vinegar, parmesan, oil and thyme. Toss to coat. Yum! Yum!

Stewed Prunes – A Delicious Way To Get Boron

A serving of prunes (dried-out plums) will provide all the boron we need to support bone health. And they taste great and are easy to make. My favorite is stewed prunes which I smother with kefir – a yummy dairy product that is similar to yogurt.

  • 1 lb. pitted prunes
  • 1/2 cup orange juice
  • Touch of cinnamon and sugar

Soak the prunes in the refrigerator for 24 hours and then add the orange juice, cinnamon and sugar. Bring to boil, reduce the heat and let simmer for 20 to 25 minutes.

Sweet And Spicy Potatoes And Kale

  • 1 large sweet potato (or yam) cut into bite-sized chunks
  • 1 onion,sliced into rings and rings quartered
  • 2 large garlic cloves, minced
  • 1 tbsp maple syrup
  • 1 tbsp (vegetarian) Worcestershire sauce (optional)
  • 1 tsp Thai chili paste
  • 1 bunch kale, stems stripped away and leaves chopped (about 4 cups)
  • 1/2 lemon

Boil sweet potatoes in water (barely covering them) in covered pot for 5-10 minutes until soft. Add onion and garlic and simmer until half the water has boiled away. Add the maple syrup. Worcestershire sauce, chili paste, and kale. Simmer until kale is soft, about 10 minutes. Squeeze the lemon over the mixture and serve.

Source: Building Bone Vitality, Lanou and Castleman.

Kale And Cottage Cheese Squares

Kale is packed with vitamin K and is a great source of calcium too. (94mg of calcium and 1062 ug of vitamin K per cup) And it is cheap! But since there is so much of it in each bunch, I now use it in the following recipe as an accompaniment to fish and other main dishes. I am think of adding some tofu to it next time for magnesium... and then I will have the perfect bone building side dish.

  • 1 bunch kale
  • 2 cups cottage cheese
  • 2 eggs beaten
  • juice of 1 lemon
  • salt to taste
  • 1/2 cup break crumbs
  • 2 tbsp green onions
  • paprika

Wash the kale, remove the stems and chop into small pieces. Cook quickly in a pan without water until it is wilted and then drain. Beat together the cottage cheese, eggs, lemon juice and salt and mix one cup with the kale. Press down firmly into a greased 8"x8" pan and then spread the remaining mix on top. Add the bread crumbs and paprika and bake for 30 minutes in a 350 degree oven. Allow it to stand for 10 minutes before cutting into squares. In the summertime it is great served chilled and with crumbled blue cheese and tomatoes. Serves 6.

Are there other alkaline diet recipes you would like to see here? If so, contact us. Thanks in advance for your contribution!