Bone Building Salad

by Peachy Palate on September 27, 2013

I’ve become a bit more conscious about what I’m eating lately.

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Whilst gaining weight, or when that was my priority, ample calories were the name of the game. Granted they came from whole plant based food the majority of the time (a little sugar here and there to keep me sweet!) but in terms of the nutritional profile of the individual foods, be it their protein content, whether they’re acidic or alkaline or their specific mineral/vitamin boosting properties.

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I’m not sitting down working out the nutritional profile of my meals, far from it. I’m just being a little bit more aware of achieving a balance, improving my digestion, aiding post workout muscle recovery, and keeping my energy levels at their peak.

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Hence the salad! The components are bone building due to not only their nutritional profiles but there fermentation in some cases and also their alkalinity. An acidic diet leaches minerals from our bones. Having had osteopenia it’s something I need to be more conscious of. That said the major lechers, dairy and meat are at least completely omitted!

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Fermented soy foods, like miso and tempeh (aside from being bone building mineral vessels – magnesium,  calcium, manganese….) , as well as being alkaline contain a plant compound, genistein, has been cited as better for bone building than many prescription alternatives. Tempeh is also a great rich source of bone building protein! I’ve also been loading up on raw health sauerkraut….tummy loving goodness!

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The  thick creamy incredibly tasty dressing is made up of the aforementioned miso and bone building mineral dense tahini.

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Lots of Vitamin K rich greens to convert bone building protein, osteocalcin, in to it’s active form. It plays quite the roll in bone building and mineralisation.

A hidden ingredient, apple cider vinegar, a now daily staple is in the wondrous dressing. Avoiding low stomach acid, it ensures the food I’m digesting is broken down and absorbed with minimal hassle.

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Grains are generally considered acidic, some more than others. Sprouted grains on the other hand are alkaline in nature. The mix I used to sprinkle on top for a delicious crunch is from Iswari; providing complete protein and slow releasing energy.

Aside from it’s bone loving goodness the whole thing together was delicious!!! I also felt 100% healthy, energised and almost supercharged once I’d made quite the dent in it.

Do you consciously compose any of your meals based on their nutritional profiles?

Bone Building Salad

by Michelle Hunt

Prep Time: 5 minutes

Cook Time: 10 minutes

Keywords: saute entree salad gluten-free vegan buckwheat amaranth miso beet


Ingredients (Serves 1 hungry person)


    • 1 small zucchini (sliced julienne or made in to noodles using julienne peeler!)
    • Small handful of blueberries
    • 1 roasted beet sliced
    • 1/2 a ripe avocado sliced
    • 1 heaped tbsp Sprouted grains
    • Large handful of organic spinach
    • 2-3 tbsp of raw unpasteurised sauerkraut


    • 4-5 slices tempeh – thinly sliced
    • 1/2 tbsp apple cider vinegar
    • 1/2 tbsp Bragg’s aminos
    • 1/4 tsp paprika


    • 1 tbsp tahini
    • 1 tsp white miso
    • 1/2 tbsp apple cider vinegar
    • 1 tsp coconut nectar (optional)


    Whisk together ingredients for tempeh. Cover tempeh and set to one side for at least 30 minutes.

    Whisk together dressing ingredients and refrigerate until using.

    Prepare salad components.

    Saute tofu over a medium heat in a non stick skillet, 3- 5 minutes on each side.

    Serve it up; drizzle dressing over the top and sprinkle with sprouted grains if using.

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    { 17 comments… read them below or add one }

    Emma September 27, 2013 at 3:29 pm

    I love all the ingredients in this salad! I don’t consciously compose individual meals according to nutritional profile but throughout the day try to get a good balance of macro-nutrients throughout the day and plenty of variety.
    You might want to read this post from the Vegan rd, debunking a lot of the myths about meat/dairy/bone health. It’s a little disappointing but important to be aware of I think.


    Peachy Palate September 27, 2013 at 7:21 pm

    Thanks Emma I’ll check it out!


    Ashley @ My Food N Fitness Diaries September 27, 2013 at 3:48 pm

    You impress me with all of your knowledge on nutrition! As much as I wish I could put as much time and thought into my meals, I just can’t these days. I just do my best to eat nutritious foods with some variety. The salad sounds delicious!


    Peachy Palate September 27, 2013 at 7:20 pm

    I studied nutrition and health for a year…do some work as a health coach :)


    Brittany @ Barr & Table September 27, 2013 at 4:18 pm

    This salad looks delish! I love miso and tahini dressings.. they’re my fave lately :) Great info on the ingredients too, it’s always nice to learn a little something new!


    Peachy Palate September 27, 2013 at 7:19 pm

    Thanks Brittany!


    Hannah @ CleanEatingVeggieGirl September 27, 2013 at 5:21 pm

    I LOVE the idea of adding sauerkraut to salads! I am totally hooked on it right now, which is funny because I used to HATE it!


    Peachy Palate September 27, 2013 at 7:19 pm

    I should try make mine own! Do you?


    Lauren (@PoweredbyPB) September 27, 2013 at 9:06 pm

    I love putting sauerkraut on salads, this sounds like such a great combination of things.


    Maria @ runningcupcake September 28, 2013 at 1:52 pm

    That salad looks lovely. I don’t tend to focus that much on individual nutrients as I hope if I am getting a balance of foods I shall be including everything I need.


    Peachy Palate September 28, 2013 at 7:42 pm

    It was so satisfyingly yummy!


    Lily September 28, 2013 at 8:34 pm

    I found your blog a couple of weeks ago and it’s brilliant! you have been an inspiration for me so I had this salad recipe for lunch today and it was incredibly good. I’ve never tried tempeh in the past because I couldn’t find it but a trip to wholefoods did the trick.
    Greetings from Scotland! :)


    Peachy Palate September 28, 2013 at 9:41 pm

    Thanks Lily!!! Not too far away either! :)


    Miss Polkadot September 30, 2013 at 12:17 am

    Oh my, this salad sounds amazing. I might not be paying much attention to the exact nutritional profile of every food I eat but knowing how nutritious this dish is makes it even better.
    Congratulations to your new website design! It’s so pretty and an added bonus is the return of the search function – I’ll admit I missed that with your last one which looked great, too, though :).


    Peachy Palate September 30, 2013 at 1:32 pm

    Thanks missus!!!


    Libby September 30, 2013 at 9:21 am

    Wow, quite a unique recipe. Really does help some of us looking for new and creative food ideas. This is restaurant quality for sure!! I still think I can attempt to make this myself:)


    Peachy Palate September 30, 2013 at 1:31 pm

    Thanks Libby!


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