Alkaline Recipe #211: Bone Builder Smoothie

recipe for bone builder smoothie

Bone-Builder Super Smoothie

An alkaline-based diet is proven to help build stronger bones and reduce the risk of osteoporosis. An acidic diet is proven to increase the risk of fractures, weaker bones and osteoporosis. This has been researched and proven beyond question.

However, are there specific nutrients and specific alkaline foods that can speed the journey and fortify our bones as quickly as possible?


And in today’s recipe (the 211th I’ve published!) I have combined the foods with the most powerful bone building nutrients into this single smoothie. Plus, as well as all of that bone-building goodness, it’s creamy and delicious. It’s filling too!

You see, strong bones is more than just dairy (in fact, dairy has been proven to actually weaken bones). It’s a combination of nutrients, of which calcium is just one. You also need potassium, zinc, magnesium, healthy fats, phosphorous, vitamin K, antioxidants and more.

The Bone Builder Smoothie has them all, in abundance.


Bone Builder Smoothie


1/2 Avocado
Handful Kale
1 Tbsp Pumpkin Seeds
1 Tbsp Sesame Seeds
1 Tbsp Almonds
1 Cucumber
Handful Spinach
Handful Swiss Chard/Beet Greens or other greens
250ml Almond or Coconut Milk
Coconut Water or Filtered Water (for preferred consistency)


Blend together all ingredients until smooth, adding coconut water or filtered water at the end to get to the desired consistency.

That’s all there is to it, enjoy and if you want to check out more of my recipes, have a look at my Alkaline Recipe System by clicking on the image below!


get the alkaline recipe book here

Ask Me a Question or Leave a Comment Here - I'd Love to Hear from You


  1. Lorraine Reply

    Hi, i recently made a purchase for your recipe books, i was disappointed they were not actual books as shown above. Perhaps you could just state that they are not actual books as shown in the picture.

  2. Geraldine Reply

    I react badly to cucumbers and I notice they are in a lot of your recipes can I leave them out or replace them?

  3. Bhanu Reply

    Hi……thank you for the recipe. How many calories is this smoothie, please? Thanks!

  4. Dale L Franklin Reply

    Hi Ross,
    I’m Ms. Dale from California! I don’t do so well with smoothies that are not sweet, but I know anything sweet is just NOT good for you! Could YOU please send me the healthiest, sweetest, creaminess smoothie you know ow I would just love and at least I could join the “healthy smoothie ‘craze’ ” and it would save me so much time to drink a healthy smoothie for lunch everyday!!!! Thanks a million!!!!

    • ross Reply

      Hey Ms. Dale!

      All of my smoothies can be sweetened up a little (or have the perception of extra sweetness) by adding coconut cream or coconut water. Give that a try – I think you’ll be surprised!


  5. Kay Bishop-Hall Reply

    i have had gastritis for about 12 years now the nexium has done its damage but my stomach is not healed . i belch like a cow all day long. Please help me

  6. Tom Reply

    How exactly does dairy weaken bones? You say this has been proved? Do you have any evidence for that?

    • ross Reply

      A 77,000 person study (women) found that those drinking 2 glasses of milk per day were at more or equal risk of bone fracture than those drinking 1 or less glasses of milk per week:

      Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Public Health. 1997; 87:992โ€“97.


      Follow up study conducted on men in the Health Professionals Follow Up Study – found that men consuming the most dairy were at the same or greater risk of forearm and hip fracture than those who consume little to no dairy.

      Owusu W, Willett WC, Feskanich D, Ascherio A, Spiegelman D, Colditz GA. Calcium intake and the incidence of forearm and hip fractures among men. J Nutr. 1997; 127:1782โ€“87.


      Study of more than 96,000 people found that the more milk men consumed as teenagers, the more bone fractures they experience as adults:

      Feskanich D, Bischoff-Ferrari HA, Frazier AL, Willett WC. Milk consumption during teenage years and risk of hip fractures in older adults. JAMA Pediatrics. 2014; 168(1):54-60


      Similarly, another study found that adolescent girls who consumed the most calcium, mostly in the form of dairy products, were at greater risk for stress fractures than those consuming less calcium:

      Sonneville KR, Gordon CM, Kocher MS, Pierce LM, Ramappa A, Field AE. Vitamin d, calcium, and dairy intakes and stress fractures among female adolescents. Arch Pediatr Adolesc Med. 2012 Jul 1;166(7):595-600

      There are heaps more but this is a start…

  7. Rosie Reply

    Ross can you provide the references that support your statement that an alkaline diet builds stronger bones. I have looked a quite a few studies and I would say the evidence for an alkaline diet and bone health is not strong. I want to ensure changes made to my diet are evidence based as I have osteoporosis.

    • ross Reply

      Hey Rosie

      There are quite a few articles and papers relating to this here:

      There are a lot more out there I haven’t updated this page for a little while…

      Ultimately – I have to wonder – what is the worry with following an alkaline diet – it just makes sense regardless of the research (even though the research is actually very strong in this area) – it is a diet that is:

      High In: fresh foods, vegetables, salads, nuts, seeds, oils, protein, fibre, healthy fats – loads of veggies, a little fruit, lots of healthy fats, plenty of hydration…plus decent exercise, minimal stress…

      And Little to No: sugar, gluten, simple carbs, processed foods, packaged foods, alcohol – low-to-moderate meat and dairy

      Basically lots of fresh food and little to no crap food.

      If you can get past the dairy/calcium myth (that has been widely discredited) it looks a pretty good approach to me ๐Ÿ™‚

  8. AVRIL CLARK Reply

    I did fill out the questionnaire that was sent at the start – after I thought I had joined your group. But I received no acknowledgement of it or any reply to direct questions I asked you.
    I understand you would like us to use the member group but at the start, I wished to have some sense of contact with you personally.
    Am not sure if my payment went through but I did make it!

  9. Tirtha Reply

    I love to you, why should I use almond or coconut milk instead cow milk.
    I do love ho low milk so much.
    Thank you

  10. Hekla Smith Reply

    Hi Ross and thank you for all the info I have followed for sum years. I am 74 living in Iceland and Florida using my best years in the 2 best places. I have phsartherites and alergi for nightshade food so there are many things to avoid. Do you have any GOOD resipe for me, I am a good cook and about
    85% Alkaline for many years, it keeps me of medicine.Turmerik and ginger root garlic and so I use every day. All the best and Thank you. Hekla

    • ross Reply

      My pleasure Hekla!

  11. Sugi Reply

    Hi Ross
    You are amazing and thank you for your time sending all good stuff to my email. I been having low back pain and checked with several doctors and seems like every one saying I need to eat a lot of healthy food and I am vegetarian ( I use dairy products but very selective). I love to get your advise to reset completely my eating habit. What could you advise
    Thank you so much for taking time

  12. Michelle Reply

    Hello Ross, I’d love to buy the Alkaline Recipe System for your special price of $29.99. Only thing is I don’t like ebooks or have a tablet compatible. I much prefer a hard copy book. Is it possible to get an actual recipe book rather than an ebook with this special? Thank you, Regards, Michelle

  13. Jennie Marsh Reply

    Can candida cause itchy skin on different parts of the body in large areas, even itchy, blistery swollen eye lids? I started your diet several days ago. Will this diet clear this up without medication? My pH is 6.2. How long till the diet makes a difference? I have seen 3 different doctors and two of them have said it is candida. I have not taken any internal medication for candida so far. This has been going on for 2-3 months. It clears up with external skin treatment and then pops up again at different places.
    Thanks for any help you can offer.

  14. Colleen Foster Reply

    Ross I know that with Herpes viruses nuts are bad news because of the high Arginine. With a leaky gut I have also been told that nuts and seeds are not good. Coconut milk is now SO expensive here zi cannot use it so I have nothing to eat and am starving to death literally. With the huge parasitic infection I am scared of feeding flukes then I am scared of feeding viruses. I need to keep my immune system strong and if had been wiped out from all the stress if this. I am apparently so acidic I am dying. I have been told such nonsense by practitioners who have no clue about pH. Have you ever heard of a Dr Reems? He works on pH but a very different understanding to Dr Young. Before I had this insane treatment I was able to eat salads and use lots of your recipes but now I use about 3 and am too scared to eat anything else and my teeth have all disintegrated and zI cannot chew. I was Tod today that there is a major problem in my stomach and I am not producing stomach acid to digest the food. I remember watching a video by Dr Young where he demonstrated the acid test on a burger which in three days stayed totally intact. So explain to me pkease DR zYoung’s theory about digestion I and the stomach and stomach acid. Infant to eat lively healthy alkaline foods again. I want to feel well and healthy again but I know I am very toxic and deficient. Thanks as always Ross. Colleen

  15. joyce Reply

    I was recently thinking about trying the vegetarian plan when I read from someone else that we need the protein from animals. It explained that vegetarian protein is completely different make up.
    That is the first time I have read that and need to know if one can live healthy on just veggies.
    Also, if I do try the veggie plan will it possibly take the pain from my knees.

  16. Sol Reply

    I m 71 years old. And weight 110 lbs. I was diagnoseed with a very bad case of osteoporosis,. Do you think that this smoothie can still help me? I do not like to take pills.

    • James Reply

      @ Sol… Along with removing unhealthy intakes, this definitely CAN assist in many areas of health. (not a cure all) but is IS a brick in the wall to betterment. I drink 1.5 quarts of a similar mix at least 2 to 4 times a week.

  17. Dorothy Reply

    I wish there was way to get more of the recipes without a cost as I live in a very restrict budget

    • ross Reply

      Hi Dorothy

      There are 211 free recipes on this site, click on the ‘Alkaline Recipes’ link in the navigation.


  18. Bola Reply

    Let me also have the ant-inflammatory package also.

  19. Bola Reply

    This is wonderful. I love to go Alkaline. This Spinach common to us maybe I don’t know it.

  20. Preeti Reply

    Don’t get kale in India. Can I replace it with something else ?
    Also avocado is difficult to get in smaller towns. Anything else in its place ?

  21. Kirsten Ford Reply

    Your emails are just what I needed….
    Thank you so much and keep them coming ????

  22. anne ludlow Reply

    I had downloaded the anti-inflammatory package but my PC crashed and I lost everything. I want to get it again, the recipes are so good, but I can’t find it on the website. Can you help?