eat better, live better, feel better : alkalize your life ... one delicious recipe at a time
TRANSCRIPT
Copyright©2015JulieCove
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CONTENTS
Cover
TitlePage
Copyright
Dedication
Welcome.I’mSoGladYouAreHere!
MyWake-upCall
IstheAlkalineLifestyleforYou?
THE4-STEPPROGRAMSTEP1:INSPIRE:EasingYourWayintotheAlkalineLifestyle
STEP2:DESIRE:CleansingandDetoxifyingYourBody
STEP3:ASPIRE:ReleasingDeep-TissueAcidsandToxins
STEP4:ACQUIRE:MaintaininganAlkaline-balancedLifestyle
THERECIPESGettingStarted
GuidetotheRecipes
Juices,Smoothies,andNourishingDrinks
Breakfast
Salads
SoupsandWraps
WarmedVegetables,Legumes,andGrains
SavoryBitesandHealthySweetTreats
HomemadeStaples
Resources
Acknowledgments
Appendix
Welcome.I’mSoGladYouAreHere!
Thewayyouthink,thewayyoubehave,thewayyoueat,can
influenceyourlifeby30–50years.
—DeepakChopra
Afewyearsago,IwassoconsumedwithbackpainfromaherniateddiskthatIlayinbedformonths!Ihadtriedchiropracticmassage,acupuncture,evensurgery—allwithoutsuccess.OnlythendidIdiscoverthealkalinelifestyle,whichcompletelyhealedmybackpainandledmeinadirectionInevercouldhaveanticipated.IwassoooamazedandexcitedbytheresultsthatIstartedtoreadeverythingIcouldfindaboutthislifestyle.Soonafter,IstartedablogsoIcouldspreadthealkalineword,whichinspiredmetobecomeacertifiedholisticnutritionistandthenacertifiedplant-basedcook!TheAriesinmewantstoshoutthenewsfromthemountaintop,whichisreallywhatI’mdoingbywritingthisbook.Sowelcome,myfriend,I’vebeenwaitingalongtimetomeetyou.Tounderstandwhytheacid-alkalinebalanceofthebodyissoimportant,it
helpstoknowthatalllivingthingsaredependentonabalancedpHlevel.ThepHisameasureoftheconcentrationofhydrogen,anditismeasuredonascale,where0isveryacidic,7isneutral,and14isveryalkaline.
Humanbodiesarealkalinebydesign,andtheterraininwhichourcellsexististheenvironmentthatmustbepH-balanced.Inotherwords,thepHlevelofourinternalfluids—ourbloodandtissues—affectseverycellinourbodyandisthemostimportantmeasurementformaintainingourhealth.HealthybloodhasapHof7.365,andthebodywilldoallthatitcanto
maintainthislevel.However,whenweeatalotofacidicfoodsorexperiencea
lotofstress,ourbloodpHcanstarttodropinverysmallincrements,whichhascompoundingeffectsthroughoutthebody.ThebodythenhastoputbufferingmineralsintothebloodtorestorethebloodpHbalancetoitsslightlyalkalinestate.Overtime,ifthebodycannotadequatelyneutralizetheacids,theyaccumulate,causinginflammation,whichcanleaveusfeelingfatigued,irritable,bloated,or,likeme,inacutepain.Bybalancingouttheacidswithalkalizingfoods,regularexercise,minimalstress,andpositivethinking,wegainenergyandenjoybetterhealth.What’snottolike?Thislifestylehasworkedwondersformyownhealthandthehealthofmy
husbandandthreekids—andit’sstillworking!It’snotatrendydietoraquick-fixplan;it’sawayoflivingandeatingthatsupportsthebody—naturally.Allyouhavetodoisunderstandhowthebodyisdesigned,thenpayattentiontothesignsitsendsyouandadjustyourhabitsaccordingly.Myultimategoalistoinspireyoutotakechargeofyourhealth.Mysecondary
goalistotantalizeyouwithdeliciousfoodthatissimple,nourishing,andpretty(myfetish),andthatwill,ofcourse,alkalizeandenergizeyourbody—forlife!Thisbookexplainsthe“why”andguidesyouthroughthe“how”;anditcontainsafour-stepprogramtohelpyou—theverysameplanthat’shelpedmeandmyfamilyfindlong-termenergyandhealth—plusmorethan100ofmyfavoriterecipesfortasty,healthyfoodthatwillsupportyourlifestyleshift.Theserecipesarejam-packedwithwholefoodsandlotsofveggies.Youwon’tfinddairy,eggs,meat(there’sonefishrecipe),refinedsugar,orwheat,andthere’sverylittlegluten.Myintentionistosharethisalkalinelifestyletohelpyoudiscoveroptimalhealthwithoutfeelinglikeyou’remissingoutonoldfavorites!Don’tbeintimidatedbyanyoftheinformationorrecipes.Thebottomlineis:
eatyouralkalizingveggies,whicheverwayyoulike’em,andbalanceyourplatewithalittleacidicfood!Playwiththerecipes:usethemasguidesanddon’tfusstoomuchaboutthemeasurements.Worryingaboutwhattoeatallthetimecancauseacidityinyourbody,sofindyourgrooveandjustgowithit,checkin,regainbalance.Simple.Howeveryouendedupwiththisbook,youareintherightplace.Thisisthe
futureofhealth,andIwanttobeyourinspirationonthispathtooptimalwell-being.Itwillbeanamazingjourney,andIwishyouallthebestasyounavigateit.Checkouttheresourcesectionandread,research,andlearnallyoucan.Knowledgewillempoweryoutobuildastrongercommitmenttotakechargeofyourownhealth.Flipthroughthepages,findyourstartingpoint,andthendigin.Sayhionmyblog,www.alkalinesister.com,andletmeknowhowyoumadeout.AgreenjuicecheertoyoufromyourAlkalineSister,
MyWake-upCall
Itendtooverthinkandoverdothings,andthenbecomeoverwhelmed.ButI’vediscoveredthatlifecanbesimple.Allofushavethepowertochoose,andwhatwechoosedictatesthechangewewanttoexperience.It’salessonI’velearnedthehardway.FormanyyearsIsufferedfromfrequentcolds,sinusinfections,andback
spasms.Iwasabusymother,wife,andshopkeeper,andIsawmyhealthasthedoctor’sresponsibility,likemostofusdo.Butthenthebombdropped.Theuniversedeliveredtomeanexcruciatinglypainfulbulgingdiskatmylowestvertebra.ItbringstearstomyeyesrememberinghowhelplessIfeltlyingflatonmyback,unabletostandformorethanafewminutesbeforethepressurebuiltupandIfeltlikeIwasbeingstabbed.Itriedeverymodalitypossibletostopthepain—fromacupuncture,laserlighttherapy,watertherapy,andphysiotherapytoosteopathy,traditionalChinesemedicine,chiropractictherapy,massage,cortisoneshots,prescriptiondrugs,and,finally,non-invasiveout-of-countrymillion-dollarsurgery!Afternoneofthesetechniqueshealedmypoorherniateddisk,andwhenaCT
scanthatIhadtopracticallybegforshowedmydiskunchangedfrom18monthsprior,achancemeetingledmetoalkalinehealthcoaches.Theyhelpedmeto
realizethatIneededtohealfromtheinsideoutwithmyowntherapyofself-love,determination,visualization,nutrition,self-counsel,andexercise.Theycouldguideme,butIneededtodotheworkandIneededtoreallywanttoheal.OnceIwokeuptothisrealization,Iwasdeterminedtotakecontrol!
SomehowIconvincedmysisterYvonnetojoinmeinmyalkalinelifestyle.Immediately,welearnedtomakealkalinemeals,ingestednutritionalsupplementsalmosthourly,anddrankgallonsofwater.Within3months,Iwasfinallypain-freeandoffallmymedications.Andmuchtomysurprise,IfoundIhadlost40pounds.Iwasaliveagain!Thisjourneyhasgivenmeanamazinggiftofinsightintohowasickbodycan
reversethesymptomsofdiseasetobecomehealthyandvibrant.Iwanttoshowyouhowtotakeresponsibilityforyourownhealthbyfollowingasimplealkalinelifestyle.Simplyput,itmeans:
•goingbacktobasicwholefoodsandfreshlocalproduce•focusingonhowthefoodsweeatnourishourmindandbody•findingjoyinpreparingfoodandsharingmeals•listeningtoourbodiesandbeingmindfulofwhatweeat•balancingourdailymealswithalkalinefoods•enjoyingsomeformofdailyexercise•restingandrelaxingeverysingleday•minimizingthestressinourlives
WhatI’vealsolearnedisthis:thebodyisanamazingmachine.Itisincrediblyresilientanditcantakealotofabusebeforeitfinallygivesin.Italsohasanamazingabilitytohealwhenyouarepatientandgiveitwhatitneeds.Whetheryougocoldturkeyormakeaslowtransitionwilldeterminehowquicklyyoureclaimyourhealth,regainyourenergyandwell-being,andfindyournaturalbodyweight.
IstheAlkalineLifestyleforYou?
Withsomanynaturaltherapiesanddietsavailable,whychoosethealkalinelifestyle?Igetaskedthisquestionallthetime,andthesimpleansweristhatitworks.Ifyouneedsomemorereasons,hereareafew:
1.It’ssustainableandlong-lasting.Somesolutionsworkwellintheshort-term,buttheguidelinesaresostrictthatyou’reboundtofailatsomepoint.Andwhenyoudo,yourproblemswilljustcomebackagain—sometimesworsethanbefore.Whenyouliveanalkalinelifestyle,however,youconsumeahighervolumeofalkalinefoodsandfluidsthanacidicfoods,andembraceexercise,rest,andpositivityasawayoflife,allofwhichbringyourbody’spH–acidversusalkaline–intobalanceandkeepitthere.2.It’shealing.Anacidicbodyisonethatisbreakingdownandshowingsymptomsofillhealth—whetheritbeacold,arash,diabetes,orcancer(seeAreYouSufferingfromOveracidity,below).Highlevelsofstress,negativethoughts,lackofexercise,shallowbreathing,andpoornutritionareallacid-forming.Changingyourdietwillimproveyourbody’spHlevelsandreduceyoursymptomstoacertain
degree,butyoumustalsomanageandbalancetheotherpiecesofthepuzzletoachieveoptimalhealth.Asyourbodyreleasesitsacids,youwillnaturallyfindthebodyweightthatishealthyforyou—eitherbylosingtheextrafatcellsthathaveprotectedyourvitalorgansfromoveracidityorbyproperlyabsorbingthenutrientsthatwillallowyoutobuildleanmuscleandhealthytissue.Youwillalsofindthatyouincreaseyourstamina,regainyourvibrancy,improveyourdigestion,easeoreliminateyoursymptoms,andreclaimyourglowingself.ThisiswhyItalkaboutalkalizingyourlifestyle,notyourdiet.3.It’seconomical.Someprogramsdependonexpensivespecialfoods.Withthisone,allyouneedaresomefreshveggies,ajuicerand/orablender,andabitoftime.Homegrownveggiesarebest,butorganiconesfromthefarmers’marketoryourlocalgrocerystorearegoodtoo.Ifyoucan’taffordorganic,buywhateverproduceisfreshest,mostnutritious,andtoyourliking.Iliketosupportmybodybyusingnaturalsupplements,suchasalkalinemineralsalts,vitaminsandminerals,andsometimesenzymes,becausetheyleavemefeelingevenmorevibrantandenergetic.Somepeopleprefernottosupplement,andthat’sfine,althoughit’sverybeneficialwhileregainingbalanceandspeedsuptheprocessimmensely.It’struethatsomeofthesepowders,liquids,andcapsulescanbeexpensive,butthey’reawholelotcheaperthanprescriptiondrugsandlong-termhealthcare!4.It’ssimpleandflexible.Ifyoudon’tlikekale,that’snotaproblem.Ifyourkidswon’teatlemons,that’sokay.Ifyouwanttovisitarestaurantwithfriends,don’tworry.Adoptinganalkalinelifestyleandkeepingdiseaseatbaywhilelivinginavibrantbodyiscompletelydoable!Enjoyyourfavoritecomfortfoodsfromtimetotime.Onceyouunderstandhowthealkalinelifestyleworks,you’llknowhowtofindandreturntoastateofalkalinebalance.Justcheckinwithyourbody,balanceyourfoodchoices,alkalize,andcarryon.Simpleasthat.
WHATEXACTLYISTHEALKALINELIFESTYLE?
The4stepsinthenextsectionwillhelpyoutosetyourintention:transitionfromwhereyouarenow(Inspire),cleanseyourbody(Desire),releasedeep-rooted
whereyouarenow(Inspire),cleanseyourbody(Desire),releasedeep-rootedacidsandtoxins(Aspire),andfinallyestablishtheroutinesandpracticesthatenableyoutomaintainahealthy,balancedalkalinelifestyle(Acquire).Whenyouchoosealkaline,here’swhatyou’reaimingfor.
Nutrition•Ideally,75%ofeachdailymealshouldbealkalinefoods(seetheAlkalineFoodChart).Basicallythesearevegetables—lotsofgreenones,mostlyrawbutsomewarmedandservedwhole,juiced,orblended,andextremelylow-sugarfruit,likelemons,limes,avocados,andtomatoes.
•The25%acidicbalancecanbemadeupofraworcookedfoods.Youcanchoosefromwholegrains,seeds,nuts,legumes,lowsugarfruits,plantproteins—andatinybitoffreshwildsalmon.UsethehandyAlkalineFoodCharttoguideyou.
•Hydratewith3–4quartsofalkalineorfilteredwaterthroughouttheday,everyday.Consumingthepurestfilteredwateryoucanmeanslessharmtothebodyfromcontaminantswhileeliminatingtheneedforyourbodytocleanseimpuritiesfromregulartapwater.Consumingalkalizedwatermeansyousubstantiallyboostyourbody’sabilitytoreleaseacids,thusthereisimmensebenefittofilteringandalkalizingyourwater.(Learnhowtoalkalizeyourwater.)Addingpowderedgreensisveryenergizingandreleasesunwantedtoxins;it’sasuperwaytoreleasefatcellstoo.
Exercise•Moveyourbodywithdailyexercise.Chooseactivitiessuchaswalking,lightjogging,swimming,biking,yoga,taichi,orreboundingthatmoveyourbodygentlywithoutoverstressingitandcausingexcessivelacticacidstoform.
Mental,Emotional,andSpiritualHabits•Takechargeofyourstressandemotions.Whenyoustarttogetanxious,frustrated,orangry,adjustyourcourseofactionorchangethewayyourespondtosituations.Getsupport,ifyouneedit.
•Embraceyourownhealth.Insteadofrelyingonyourdoctor,takeresponsibilityforyourownwell-beingbymonitoringyourbodyandchoosing
preventionoverillnessanddisease.•Livelifetothefullest.Bepresent,capturethejoyaroundyou,andfollowyourpassion.
•Findyourpersonalharmony.Learntolivejoyfullyandtotrulyloveandacceptyourselfforthewonderfulpersonyouare.Thisisalkalinelivingatitsbest!
WHERESHOULDYOUSTART?
Thealkalinelifestyleiseffectivebecauseitcansupportyou,nomatterwhereyouarewithyourhealth.MostpeoplestartwithStep1,theInspirestage,becauseit’sagreatwaytotransitiongentlyintothisnewlifestyle.Thegoalistointroducemorealkalinefoodsintoyourdiet,buttherearenostrictrequirementsforwhenorhowmuch.SomepeoplewillwanttostartwithStep2,theDesirestage.Ifyouhavea
chronichealthissueoryou’reveryill,you’llwanttostepuptheamountofalkalinefoodsinyourdietasquicklyasyoucan.Aswithanynewhealthprogram,consultyourholistichealthpractitionerbeforeyoudiverightin,butbycommittingtoeatingonlyalkalinefoods,you’llbeputtingonlyhealthynutrientsintoyourbody.Asickbodycanonlybenefitfromthegoodstuff!Ifyou’realreadyeatinganabundanceofalkalinefoods,youmightwantto
skipstraighttoStep4,theAcquirestage.There,you’lllearntohoneandcomplementyouralkalineeatinghabitswithexercise,positivethinking,andemotionalbalance.AndwhataboutStep3,theAspirestage?MostpeoplegettherefromSteps1
or2,butitcouldbeyourstartingplaceifyou’reillbutnotquitereadytocommittoonlyjuicesandblendeddrinksasintheDesirestage.Todecidewhereyoushouldstart,checkthelistofsymptomsbelow.Ifyou
have3ormorenaggingsymptoms,youmaywanttostartwithDesire.Ifyouhaveonly1or2nottooserioussymptoms,maybeleanintotheInspirestageandcarryonthrougheachstagesuccessively.Confirmyourchoicebyflippingtothenextsectionofthebook.Lookforthestepyouthinkyou’dliketobeginwithandreadtheinformationprovided:findoutwhoit’srecommendedfor,howlongitmighttake,andwhatyou’llbeaimingfor.Ifindoubt,thinkaboutstartingwiththeInspirestage,andbeginaslowlifestyletransition.Ifyouarereallyillorhavechronicailments,youmightstart,asIdid,withtheDesirestage,butthatmeansgoing“coldturkey,”whichisdefinitelynotforeveryone!Nomatter
meansgoing“coldturkey,”whichisdefinitelynotforeveryone!Nomatterwhereyoudecidetobegin,checkinwithyourholistichealth-careprovider.Letthemknowwhatyouareplanningsotheycanhelpmonitoryourprogress,supportyourefforts,andensureyou’reonthepathtooptimalhealththatisrightforyou.Onceyou’vechosenastartingpoint,adjustyourcourseasneeded.Followthe
guidelinestostayfocusedandontracktoamorealkalinebody,butcustomizeasneeded.Ready?Let’sstartyouralkalinejourney!
AREYOUSUFFERINGFROMOVERACIDITY?It’sprettyeasytotellwhenyourbodyisholdingontomoreacidsthanitcanrelease.IfyousufferfromANYsymptomsofillhealth,that’sadeadgiveaway.Dr.RobertO.Youngdefines7stagesofdegenerationalongtheroadfromhealthtoill-health(acidosis):lowenergy,irritation,mucusbuildup,inflammation,plaquebuildup,ulceration,andchronicdisease.
Ifyouhaveevenafewofthesesymptoms,youcouldmostlikelybenefitfromalkalizingyourlifestyle.Behonestwithyourselfandimaginehowyou’dfeelifyounolongerfeltorexperiencedthesesymptoms.
SYMPTOMSOFOVERACIDITY
AREYOUEXPERIENCINGANYOFTHEFOLLOWING?
❑Lowenergylevels/fatigue❑Brainfog❑Poormemory❑Lackofconcentration❑Sleepinessaftereating❑Bloatingaftermeals❑Moodswings❑Depression❑Allergies❑Foodsensitivities❑Frequentheadaches❑Coatedtongue❑Blood-sugarcrashes❑Arecentlossortrauma
DOYOUHAVEANYOFTHEFOLLOWING?❑Excessweight
❑Fewerthan2bowelmovements/day❑Gasaftermeals❑Indigestion❑Badbreath❑Poorskin—acneorskinrashes❑Constantyeastinfections❑Mercuryfillings❑Jointpain❑Cravingsforsugar❑Cravingsforsalt❑Thyroidissues❑Strongbodyodor❑Frequentneedtourinate
DOYOU…?❑Drinkcoffee/sodasforenergy❑Smokecigarettes❑Eatalotofsweets,processed,friedorfastfoods❑Drinktapwater❑Oftenexerciseexcessively❑Takemedications,eitherprescriptionorover-the-counter❑Usestimulantsordrugs❑Liveinapollutedenvironmentornearapowerstationormajorpowerlines❑Lookwayolderthanyourage❑Cookwithamicrowave❑Carryalotofstress
Didyouansweryestoanyoftheabove?Ifso,maybeit’stimetogivethealkalinelifestyleashot!Thebeautyisthatyoucanreversethenegativeeffectsofanunhealthydietandlifestyleifyousincerelyhavethewilltodoso.Ichallengeyoutotrythislifestylefor30daysandthendecideifyoucangiveupallthatyou’vegained.Ihaveahunchyou’llkeeponalkalizing!
ALKALINEFOODCHART
HIGHLYALKALINEFOODSADDTOYOURPLATEASOFTENASYOUCAN
veg•AlfalfaGrass•BarleyGrass•Broccoli•Cucumbers•Dandelion•FreshVegetableJuice•Jicama•Kale•KamutGrass•Kelp•Parsley•Radishes(black)•SeaVeg,(kombu,nori,agar,etc.)•SoyLecithin(pure)•SoyNuts(soaked,dried)•SoySprouts•Spinach•SproutedLegumes•SproutedSeeds(sunflower,buckwheat,pumpkin,etc.)•Sprouts(alfalfa,radish,pea,etc.)•Wheatgrass
misc.•AlkalineWater•CelticSeaSalt•GreenDrinkPowder•HimalayanSalt•MineralSalts
MODERATELYALKALINEFOODSHEAPYOURPLATEWITH70-100%
veg•Artichokes•Arugula/Rocket•Asparagus•Broccoli•ButterBeans•Cauliflower•Celery•CollardGreens•Endive•GreenBeans•GreenCabbage•Horseradish•Lettuce•MustardGreens•Parsnip•Peppers,Hot(fresh)•Pumpkin(raw)•Radishes(red,white)•SavoyCabbage•Squash(allkinds,raw)•SpringGreens•Turnips•Watercress•WhiteCabbage
fruit•Avocados•Cherries,Sour•Lemons(fresh)•Limes•Tomatoes(raw)
nuts/seeds•HempHearts•HempMylk
oils•BorageOil•EveningPrimroseOil•FlaxseedOil
misc.
•BeePollen•Chia/Salba•Quinoa•Tea(herbal)
herbs&spices•Basil•CayennePepper•Garlic•Ginger•Ginseng•Oregano•Sorrel•Thyme
MILDLYALKALINEFOODSENJOYONYOURPLATEOFTEN
veg•Aubergine/EggplantBeets•BellPeppersBokChoy•BrusselsSprouts•Carrots•Cauliflower•Horseradish(fresh)•Kohlrabi•Leeks•NewPotatoes•Onions(red,white)•Peas(fresh)•RedCabbageRhubarbStalks•Rutabaga/Swede•Yams•Zucchini
fruit•Coconuts(fresh)•Grapefruit(white)
nuts/seeds•AlmondButter(raw)AlmondMylk•Almonds
•Buckwheat•PineNuts(raw)
oils•CoconutOil(raw)FishOil•OliveOil•SesameOil
grains/legumes•100%BuckwheatPasta•Lentils•Spelt(grain,flour,sproutedbread)•White/NavyBeans
mostherbs&spices,including:•CarawaySeeds•Chives•CuminSeeds•FennelSeeds
misc.•BeePollen•BottledWater(Fiji,Hawaiian,Evian)•Chicory•Stevia,greendried
inmoderation•Goat’sMilk•RawHoney•SoyBeans/Edamame(organic,fresh,frozen)•Tofu(organic)
NEUTRAL-MILDLYACIDICFOODSACCENTYOURPLATE
veg•CookedVegetables•FrozenVegetables•SweetPotatoes
fruit•AcaiBerries•Cantaloupe•CoconutMylk•Currants(fresh)•Dates(fresh)•Dragonfruit•Figs(fresh)•GojiBerries•Nectarines•Pomegranates•Watermelons
nuts/seeds•BrazilNuts•FlaxSeeds•Hazelnuts(Filberts)•MacadamiaNuts(raw)•Pecans•PumpkinSeeds•SesameSeeds•SunflowerSeeds•Walnuts
oils•CodLiverOil•GrapeseedOil
grains/legumes•Amaranth•BasmatiRice•BlackBeans•BulgurWheat•Chickpeas/GarbanzoBeans•KidneyBeans/mostbeans•Millet
misc.•AppleCiderVinegar•Hummus•RiceMylk•Tea(green)•ProteinPowders(rice,soy,hemp)
usecaution•RawUnpasteurizedDairyMilk•Yogurt(unsweetened)•Grass-fedWheyProteinPowder
MODERATELYACIDICFOODSJUSTADDALITTLETOYOURPLATE
veg•CannedVegetables
fruit*•Apples•Apricots•Bananas(ripe)•BlackCurrants•Blackberries•Blueberries•Cherries,sweet•Cranberries•Dates(dried)•Figs(dried)•FruitJuice(natural)•Gooseberries(ripe)•Grapefruit(pink)•Grapes(ripe)•Guavas•ItalianPlums•MandarinOranges•Mangos•Mangosteens•Nectarines•Oranges•Papaya•Peaches•Pears•Pineapples•Raspberries•RoseHips•Strawberries•SugarCane(fresh)•Tangerines•Tomatoes(cannedpurée)
*enjoy1-2pc fruitperdayaspartofyourdailyacidicconsumptiononce
youarealkalinebalanced
nuts/seeds•Cashews•Pistachios
oils•SunflowerOil
misc.•SoyCheese•SoySauce/Tamari•TapWater
grains/legumes•Barley•BrownRice•Kamut•Oats•RyeBread•WheatKernel(organic)•Whole-grainPasta/Couscous(organic)•Whole-grainSproutedBread/Tortillas(yeastfree)
meat•BuffaloMeat•Chicken•Liver•OceanFish•Oysters•WildFreshwaterFish
avoidthese•AlcoholSugars(xylitol,sorbitol,etc.)•BeetSugars•Butter•Cereals(mostboxed)•Cheese(allvarieties,fromallmilks)•Corn,CornTortillas•CornOil•FruitJuice
•Ketchup•Margarine•Mayonnaise•Milk,Pasteurized•Molasses•PasteurizedJuices•Peanuts/PeanutButter•Quark•Sauerkraut•Soda/Pop•SourdoughBread•SugarCane(dried)•Tempeh•Yogurt(sweetened)
HIGHLYACIDICFOODSSKIPYOURPLATEORUSEEXTREMECAUTION
beverages•Alcohol(beer,wine,spirits)•Cocoa•Coffee•FruitJuices(sweetened)•Tea(black)
sweets•ArtificialSweeteners•BrownRiceSyrup•Candy•CannedFruit•Chocolates•DriedFruit•Jams/Jellies•Syrup
animal/seafood•Beef•DeliMeatsEggs•FarmedFish•Pork•Sardines/Tuna(canned)•Shellfish•Veal
misc.•Deep-friedFoods•Miso•Mushrooms•PickledVegetables•Vinegar•Yeast
STEP1
INSPIRE
EasingYourWayintotheAlkalineLifestyle
Inanutshell,youcouldeasilytransitiontothis
lifestyledietjustbyincreasingyourrawgreensorgently
warmedveggiesto75%onyourplateatlunchanddinnerand
addingafreshveggiejuiceinthemorning.
Starthereif:
•youarecuriousaboutthislifestyleandareinterestedinseeingifitmightmakeadifferenceforyou
•youwanttoslowlyeaseintoanalkalinelifestyle
•youarecravingenergyandvibrancy
•youareexperiencingongoingpainand/orminorsymptomsofill-health
•youarecarryingexcessweightorareunderweight
•youeattoomanyprocessedfoods
Beginwith:
•a50/50balanceofalkalineveggiestoacidicfoodsateachmeal,thenmoveto60/40,andfinallya75/25balance,whichwouldthenleadyoutotheAcquirestage.Choosefromanyoftherecipesinthisbook.
Planon:
•4–12weeksinthisstageasyouslowlyleanintoalkalinemeals
ThinkofthisInspirestageasanewbeginning.IdentifyingWHYyouwanttoalkalizeandWHATyouhopetoachieveisagoodplacetobegin.Andyoumightaskhowit’spossibletoalkalizethebloodifit’salreadyalkaline.TheansweristhatthepHofourbloodiskindoflikeourbodytemperature—itfluctuates.It’sdifficulttotellwhenthepHofourbloodisoutofwhackbecausethissituationissodangerousthatthebodyimmediatelyreactsbybufferinganyimbalance.WhenwedeviatefromouridealbloodpHbyeventhesmallestamount,thebodyrespondsbyinforminguswithsignsandsymptomsofill-health.That’sitsjob.Yourjobistolistenanddecidewhatchangestomaketohelpyourbodyfeelhowyou’dlikeittofeel.Yourbodyconstantlybuffersanyacidityintheblood’spHwith4primary
alkalineminerals:calcium,magnesium,potassiumand,sodium.Ifitisnotgettingthesekeymineralsfromalkalinefoods,itdrawsonitsemergencysources:yourbonesandyourtissues.Asitdepletesthesemineralstores,symptomsofill-healthstarttoemerge.Yourbodyfluidswillalsoreflectyouracidicstate(seebox).Theacidicfluidsbecomeabreedinggroundformicroorganismsthatproliferateandcontributeevenmoreacidtoyourbody,causinginflammation.Byalkalizingyourlifestyleyou’llgiveyourbodythebuffersitneedssoitdoesn’thavetoborrowfromitsemergencysources,and
you’llreducethenumberofacidsinyourbodyoverall,creatingamorealkalineenvironmentwhereyourcellscanthrive.Theendresult?You’llreclaimyourglowingself,increaseyourstamina,regainyourvibrancy,improveyourdigestion,easeoreliminateyoursymptoms,andreturntoahealthybodyweight.TheeasiestwaytocheckyouracidityistotestthepHofyoururineand
saliva.Whenthere’stoomuchacidityinthebody—becauseofstress,apoordiet,environmentaltoxins,inactivity,oreventoomuchwastefromourownmetabolicprocesses—thebodygoesintohighgeartobalancethepHandreleaseasmuchoftheacidasitisabletobuffer.The4mainchannelsforeliminationaretheskin,lungs,urinarytract,andcolon.Whentherearealotofacidsinyourbody,theywillbepresentinyoururineandsaliva.
ASSESSYOURCURRENTHEALTH
TRYTHIS:MeasureYourpH
1.Gotoyourlocalhealthstoreandbuyarollofyellowlitmuspaper.2.Findanotebookandapenandplacetheminthebathroom.
ALKALINEBYDESIGN
•ThepHofourBLOODismeanttostayat7.365,slightlyalkaline.
•ThepHofourURINEisidealat7.2–8.4andaround8–8.2duringadeepcleanse.
•ThepHofourSALIVAshouldbearound7.2–7.5,andnomorethan8.4.
Firstthinginthemorning,beforeyoueatordrinkanything,andthenacoupletimesduringtheday(around2hoursaftermeals,butbeconsistentaboutthetimesifyoucan),testyoursaliva.Todothis,placeasmallamountofsalivaonthelitmuspaper(donotputthelitmuspaperdirectlyonyourtongue).Within10–30seconds,thepaperwillchangecolor.MatchthecoloronthepaperwiththescalethatcamewithittodetermineyourpH.RecordyourpHmeasurementinyournotebook,alongwiththedateandtime.
inyournotebook,alongwiththedateandtime.
3.Next,testyoururineduringyoursecondpeeoftheday,beforeyouhaveanythingtoeat,butafteraglassofplainwater.Todothis,wetthelitmuspaperwithjustafewdropsfromyoururinestream.RecordyourpHmeasurementinyournotebook,alongwiththedateandtime.Onceyoubeginyourtransition,youwillrepeatthesetestsfor2–3days(seechart)togetasenseofhowacidicyouare.Thirtydaysoftestingisidealtoidentifytrendsandtomonitoryourimprovement.4.Finally,checkyourpHscoreagainstthechart.Ifyourscoreislow,yourbodyismostlikelyinneedofalkalizingandmaybeoverlyacidic.Thismayhelpyoutodeterminewhatstagetobeginwithorhowquicklyyouchoosetoalkalizeyourlifestyle.
Ifyouhavetheopportunity,followupyoursalivaandurinepHmonitoringwithalivebloodanalysis.Makeanappointmentwithatrainedmicroscopist(seeResources).Theywilltakeasmallsampleofyourbloodandlookatitunderahigh-poweredmicroscopetoseewhat’shappeningatthecellularlevel.Healthybloodcellsareuniforminshape,size,andcolor,andlivefor120daysinalkaline-balancedplasma.Theycarryanegativeelectricalcharge,whichallowsthemtocirculatefreelythroughourveins.Unhealthycellscirculatinginunhealthyplasmaappearbrokenorsquashed,andwillsticktogetheranddieastheylosetheirelectricalcharge.Youdon’tneedtohavealivebloodanalysistoknowthatyourbodyis
unhealthy—skinrashes,bloating,pain,andothersymptomswilltellyouthat—butseeingthepollutedcellularwastefloatingaroundinmybloodgavemethemotivationIneededtostartdrinkingalkalinegreenspowdersandgreenjuices.Icouldseethatthehighelectricalchargefromthesealkalinedrinkshelpedmybloodcellstostayhealthyandhealmybody.Livebloodanalysisrevealsnotonlythehealthofyourbloodbutalsothe
overallconditionofyourimmunesystem;anyimbalancesinyourhormonesandbloodsugar;thepresenceofparasites,mycotoxins,heavymetals,orcholesterol;andanydifficultieswithdigestionandproperabsorptionoffats,proteins,andothernutrients.Itisnotadiagnostictool.It’sagoodwaytoassessyourcurrenthealthandthencheckyourprogressafter2–4monthsofalkalizingyourlifestyle.
BLOODBEFORE,DURING,ANDAFTERALKALIZINGTHEBODY
LEARNABOUTYOURBODY
Nowthatyouhavetested,measured,andunderstoodyourbody’spHlevel,ithelpstounderstandwhatishappeningandwhysothatyou’llhaveabetterideaofwhetheryouwanttoeaseintothealkalinelifestyleorgocoldturkeylikeIdid.Beforeyoumakeanyfinaldecisions,however,consultwithyourhealth-carepractitionerandreadontounderstandhowchangingyourdietaffectsyourmetabolism,yourdigestion,and,ultimately,thehealthofyourcells.
metabolism,yourdigestion,and,ultimately,thehealthofyourcells.Whileconventionalmedicinetreatssymptoms,thealkalinelifestylelooksat
thewholebodyandtreatstherootcause—thatis,theaciditylevelofthewholebody,whichiswhat’scausingtheimbalance.Onceyourbodyisefficientlybufferingandthenreleasingyourexcessiveacids,theinflammationwillbegintosubside.Asyouprovideyourbodywiththenutrientsitneedstoheal—physically,mentally,andspiritually—itwillultimatelybeabletorepairitselfandpreventreoccurence.Addressingoveracidityisalsotheanswertothepreventionofillhealth,forgood!Asanutritionist,Iknowthatfoodisthedeliverymethodofmostkeynutrients
necessaryforoptimalwellness,whichiswhyunderstandinghowacidityaffectsdigestionissuchanimportantpartofunderstandingthealkalinelifestyle.
EPIGENETICSIfyouhaveadegenerativemedicalcondition,youmostlikelycreateditfromwithin.Youmayhaveinheritedageneticweaknessthatyounurturedwithyourlifestyleovermanyyears,andtheailmentappearedonceyourbodywashighlyacidic.Fortunately,youcannurtureacleanbodyenvironmentthatwon’tallowdiseasetothrive.Thestudyofhowyourinternalterraindeterminesthefateofyourcellsiscalledepigenetics.
Whenthebodyisconstantlybombardedwithacidsittucksthemawayinyourfattytissues(andwegainweightwhentheyneedmorestoragespace).Italsodumpstheacidsintothelymphaticsystem,whichwilldoitsbesttohelpout;whenthey’renotreleasedduetoalackofexercise,thelymphdumpsthembackintotheblood,triggeringaviciouscycle.Andwhenwerunlowonourstockofacid-bufferingmineralsandwearen’tnourishingourbodywithlotsofalkalinemineral-richfoods,deficienciesoccurandserioushealthproblemsarise,suchasosteoporosis,bonecancer,liverdisease,andkidneydisease.
Thegoalofthealkalinelifestyleistosupportthebody’seffortstomaintainitsdelicatebloodandtissuepHbycontinuouslysupplyingenoughbufferingmineralstocountertheacidicsubstancesthebodyfaceseveryday.
THEFACTS:DigestionandGutHealthDigestionistheprocessthatmovesfoodintothebodythroughthegastro-intestinaltract—oftencalledthedigestivesystem—andeliminateswastethroughtheintestines.Whenthisdeliverysystemisworkingsmoothly,enzymeshelptobreakdownthenutrientsinthefoodwe’veeatenintothemolecules—fat,proteins,andcarbohydrates—thatnourish,energize,andhealthebody.Throughthisbiochemicalprocessknownasmetabolism,thefatsbecomefattyacids,theproteinsbecomeaminoacids,andthecarbohydratesbecomesimplesugars,
proteinsbecomeaminoacids,andthecarbohydratesbecomesimplesugars,nutrientsthatthebodystoresintheliver,muscles,andfatuntilthey’reneededtobuildandrestorecells.Ourdigestivesystem,particularlythelayerofcellsthatlinesourgut,alsoprotectsourentireimmunesystemfromthetoxinsweingest,whichputsitatthecoreofthehealthofeveryothersysteminthebody.Metabolismanddigestioncreateacidsthatarenaturallybufferedwhenour
bodyisinbalance.However,apoordiet,alotofstress,orexcessiveexercisecantriggerpoordigestion.Thevilli—cellularprojectionsthatlinethesmallintestineandincreasethesurfaceareaformaximumnutrientabsorption—canbecomecloggedwithacidsandmucus.Whenthishappens,notonlycannutrientsnotbeproperlyabsorbedbutbacteriaandyeastsuchasCandidabegintothrive.Theycanmultiplysoquicklythattheyinvadethecellwallsoftheintestine,creatinginflammation,andpermeatethevilli,causingleakygut,aconditionthatoccurswhenundigestedfoodparticlespassintothebloodstream.Aswe’veseen,whenourcells,tissues,andorgans(ourinnerterrain)becomeoverlyacidicandourbodyisconstantlytryingtobalancethepHofourblood,inflammation,illness,anddiseaseensue.Earlysignsofoveracidityarereflectedinyourdigestivehealthandshouldnot
beleftunaddressed.Ifyouareexperiencinganyofthesymptomsinthetable,it’simportanttodiscussthemwithyourhealth-careprovideroraholisticnutritionistAprotocolofsupplementstailoredtosuityourindividualneedswouldgreatlyenhancethesuccessofyouralkalinejourneyandspeedupyourhealing.(Seealsothispage.)
Thebottomline:Symptomsofpoordigestionarethedirectresultofanoverlyacidiclifestyle.Untilyouregainyouralkalinebalance,youwillfinditdifficulttogetahandleonyoursymptoms,healyourdigestivesystem,andcontrolthegrowthofCandidaandotheryeastsinyourbody.Youmayalsoexperiencesuchsymptomsasfatigue,poormemory,headaches,shortnessofbreath,jointpain,arthritis,myalgia,environmentalillnesses,infection(especiallychronicandfungalones),andpancreaticinsufficiency.Alkalizeyourfoodandlifestylechoicesandyoursymptomswilldiminish.
EATFORHEALTHANDVITALITYByeatingmindfully,beingpresentinthemoment,andappreciatingyourfoodandenjoyingitsocially,youcanmaximizefood’shealingandnourishingqualities.Whatandhowyoueatarethekeystoyourphysical,emotional,spiritual,andsocialwell-being.
ADDRESSINGDIGESTIVESYMPTOMSOFOVERACIDITY
SYMPTOM(S) POSSIBLECAUSE(S)
POSSIBLEREMEDY
Bloating,gas,andconstipation
•Toofewenzymestoproperlydigestyourfood(eatingtoofast,eatingtoomanycookedfoods)
•Toomanydifferentfoodsinonemeal
Practiceproperfoodcombining;takedigestiveenzymeswithmeals
Heartburn,lowenergyaftermeals,smellybowelmovements
•Toolittlehydrochloricacid(HCL)todigestanimalproteins
TakeabetaineHCLsupplementwithmealscontaininganimalproteins
Candida(yeastinfectionsandovergrowth)andconstipation
•Toomanyunhealthybacteriainthegutthatallowyeastandfungitoflourish
Purchaseananti-candidasupplementkit(seeResources)tocombatyeastovergrowth;followmy4stepprogram
Foodsensitivitiesandallergies(skinrashes,diarrhea,urinarytractinfections,asthma,nausea,etc.)
•Aleakygutthatallowsundigestedfoodmolecules,especiallyfatsandproteins,toescapeintothebloodstream
Doacleansetoflushtoxinsfromthebody
wheretheydonotbelong•Anoverloadoftoxinsinthebody,whicharebeingpushedoutanywaypossibletoprotectthevitalorgansandfunctionsfromdamage
Chronicinflammationofportionsofthedigestivetract(irritablebowelsyndrome(IBS),celiacdisease,Crohn’sdisease,arthritis,etc.)
•Overgrowthofmicroorganismsduetoexcessivestickymucusformedbyacidicfoods
Followasupplementprotocolfromyourholistichealth–careprovidertosuityourindividualneeds;alkalizingyourlifestylewillalsohelpimmensely
THECASEFORCALCIUMPeopleoftenaskwhereIgetmycalciumsinceIskipdairy.Theydon’trealizehowmuchcalcium—oneofthe4primaryalkalineminerals(calcium,magnesium,potassium,andsodium)—isinvegetables,especiallythereallygreenones.Therecommendeddailyallowanceformostadultsisbetween1000mgand2000mg.
•Broccolicomesinat103mg/100g(justunder1cup)•Kaleatawhopping249mg/100g(justunder1cup)•Collardgreensat250mg/100g(justunder1cup)
Youcertainlywon’tbemissingoutonyourcalciumwithadiethighingreens.Ifyouareveryacidic,Ihighlyrecommendasupplementthatcontainsabalancedratioofalkalineminerals,includingcalciumtohelpthebodyreleaseexcessacids.
SETYOURINTENTION
GuesswhatIlovethemostaboutthisalkalinelifestyle?Thatit’sajourney.It’saday-to-dayapproach,choosinghealthoverillness.It’sstartingfromwhereyouareandbeginningtomakechoicesthatmaintainabalancebetweenwhatyouloveandwhatservesyourwell-being.It’sbeingawareofandknowinghowtochoosetherightpath,andwhenyouenduponasideroadthatdoesn’tserveyou,it’srecognizingthatandbeingempoweredtogetbackontrack.Takingresponsibilityforyourhealthishowyouwillavoidanastydiagnosis
orescapetheoneyouhave.Butitisn’teasy.Habitsarehardtobreak.Thinking
differentlytakestime,andweoftenhavetobeinenoughpainthatwe’reforcedtomakeachange.Thatwasme:ImadeaconsciouschoicebecauseIhadto.Ifyouarenotexperiencingillnessbutrecognizeyourdietisnotoptimal,NOWisthetimetomakethegradualchange—beforeyouareinpanicmode!Takethefirststep.Whoknowswheretheawarenesswilllead?Ifyouareconqueringaseriousdiagnosis,bediligent.Giveyourbodywhatitneeds—thealkalineenvironmenttoreleasetheacids,buildnewcells,andrepairthedamage—anditwillrespond.Ifyouhadaconditionlastyearandyoustillhaveitthisyear,itisbecauseyou
arecontinuallyneglectingtoprovidethenutrientsyourbodyneedstobuildhealthiercellstohealyourcondition.Keepinmindthatemotional,mental,andspiritualissuesandyourstresslevelsplayaroleheretoo.Ideally,yourgoalinthisInspirestageistoslowlyincreaseyouralkaline
intaketo50percentalkaline-formingfoods,with50percentacidic-formingfoods.Ifyoualreadydothis,thenshootfor60/40orhigher.Thisgradualprogressionwillhelpyoutocreatesustainablechangewhileslowlyallowingyourbodytoreleasebuilt-upacidityandtoxinsasyoutransitionfromyourexistingdiet.Youcanstayhereaslongasyoulike,butperhapsgiveyourself4–12weekstotransition.
RENEWALTIMEFORCELLSIfyouimproveyournutrientintake,youwillquicklyregeneratehealthycells.
•Intestinallining:2–3days•Skin:2–4weeks•Lungcells:2–3weeks•Redbloodcells:4months•Liver:6months
Remember,ifyouarereallyill,considerheadingdirectlytotheDesirestage(Step2)togiveyourdigestivetractarest.Consumingonlyvegetablejuicesandblendedsmoothiesallowstheintestinalliningtimetorebuildandhealwithahugeboostofconcentratednutrients.Whicheverapproachyouchoose—andeitherisagoodoption—justconsultwithyournaturopathorhealth-carepractitionerbeforeyoubegintobesureyouaretakingabalancedapproachforyouroverallhealth.Asyousetyourintention,rememberthatyouarenotalone.Manyothershaveworkedthroughtheirdiagnosesandfoundtheirwaybacktoahealthybodyandavibrantlife.Youcandoit!
Ifyoudoneedhelp,don’tbeshy.Sometimesweneedalittlehelpinghand.Isuredid!Enlistanalkalineconsultant(seeResources)tosupportandguideyouifyouhaveamoreseriousmedicalcondition.Encourageafamilymemberorafriendtojoinyou.Knowthatanalkalinelifestylewillserveyouwellandguideyourchoices,allowingyoutolivevibrantly.Butyouhavetowantthebenefits,sosetyourintention,makethecommitmentbywritingitinyouralkalinejournal,andlet’sgocreatesomenewhabits.Remember,Romewasn’tbuiltinaday:replacingoldhabitswithpermanentnewonescantakeuptoayear.Butit’sdoable.I’mproofofthat,andyoucanbetoo!
STARTYOURTRANSITION
“Theareaofgreatestmisunderstandingandconfusioninthe
fieldofnutritionisthefailuretoproperlyunderstand
andinterpretthesymptomsandchangesthatfollowthe
beginningofabetternutritionalprogram.Whatismeantby
abetternutritionalprogram?Itistheintroductionof
foodsofhigherqualityinplaceoflower-qualityones.”—
StanleyS.Bass
Imagineyouarelivinginanexoticplace,tastingnew-to-you,delicious,freshfoodsthatbringyouenergy.You’dwantmore.Approachyourtransitiontothealkalinelifestylethisway.Eachtimeyouaddanewfood,makeitsomethingdelicious,prepareitinawayyoulike,andevenfancyitupwithagarnishorbyservingitinyourfavoriteprettybowl.Somehow,foodjusttastesbettertomethisway.Orinviteafriendtocomeandtaste-testyournewrecipe.Theideaistofindthejoyinmakingtheseadditionstoyourdietsotheybecomeeasyforyoutoembrace.Asyouaddthenew,slowlyphaseouttheold.Initially,don’tworrysomuch
aboutcuttingstuffout.Addthegoodstuffinandthenslowlyweedoutthenot-so-goodstuff,eliminatingitweekbyweek.
Toaddin:
1.Eatmoreandmoreveggieseachday.Addnicebigsalads,servesteamedveggieswithmeals,snackonrawveggiesbetweenmeals.
2.Discovernewveggies.CheckouttheTop10AlkalineFoodsandtheAlkalineFoodChart,andtrytogetyourhandsonveggiesyou’venevertriedbefore.Needarecipe?ChecktheGuidetotheRecipes.
3.Getyourselfagoodblendertomakeblendedgreensandgreensmoothies.4.Buyajuicersoyoucanstartjuicingyourveggies,evenifit’sjustonthe
weekends.5.Drinkmorewater.Startwith8glassesperdayandworktoward12–16.
Toweedout:1.Daybydayandweekbyweek,trytoreduceyourconsumptionofdrinksand
foodsthatyouknowarehighlyacidicandarenotservingyou,suchasalcohol,sweetfruits,dairy,meats,fermentedfoods,andprocessedfoods.
2.Monthbymonth,trytoeliminatetheseacidicfoodscompletelyormakethemonlyrareindulgences.Youmayfindyouarenolongerinterestedinthem.
3.Asoftenaspossible,replacecoffee,caffeinatedtea(includinggreentea),alcohol,fruitjuice,andsodawithwater,greenjuice,orgreenspowder.
GIVESTEVIAACHANCE!You’llnoticeIrecommendsteviaoftenbutit’sforyourowngood,especiallyifyouhaveasweettooth.Trythealcohol-freeversionforlessaftertasteand/orblendwithanotherlow-glycemicsweetener.You’llreduceyoursugarintakeimmenselyifyoudoandregainanalkalinebalancethatmuchfaster!
WhatFoodsAreAlkaline?Needsomehelp?Acidicfoodsareoneorallofthefollowing:processed,lowinwatercontent,highinsugar,madefromanimals,fermented,fried,andovercooked.Alkalinefoodsarewhole,plant-basedfoodsthatarehighinwatercontent,highinalkalineminerals,andverylowinsugar(orhavetraceamounts).Itcanbeconfusingatfirst.Cookedfoodsaremoreacidicthanrawbecause
heatreducesthenumberofactiveenzymes;althoughacidicoutsidethebody,lemonsarealkalineinthebodybecausetheycontainlotsofalkalinemineralsandlittlesugar;andeventhoughtheyarehighinwatercontent,bananasandmangosareacidicbecausetheyarealsoveryhighinsugar.Whathealthierchoicescouldyoumake?Ifyouarenotusedtoeatingwhole,unprocessedfoods,leanintothisInspire
stageatyourownpace.ThethreemostimportantchangesyoucanmaketoyourdietareADDINGmoregreensandveggies,INCREASINGyourwaterintake,andREDUCINGtheamountofsugar.Thebodydoesnotdifferentiatebetweennaturalsugars—likethoseinfruit,fruitjuices,grains,andhigh-carbohydratefoods—andrefinedsugars—suchasthoseinpastries,chocolatebars,snackfoods,andsodas.Whensugarsbreakdown,theendproductsareglucose,fructose,andsucrose,andeachbehavesthesamewayinthebody
regardlessofthesource.It’sacidic,period.Ourbodydoesneedabitofglucosetofuelourenergyfurnaces,butweshouldonlyhaveabout1teaspoonofglucosecirculatinginthebodyatanyonetime.Socutouttherefinedsugarsandchoosefruitsandvegetablesthatareverylowinfructoseandothersugars.OnceyouzaptheyeastandyourpHismorestable,yoursugarcravingswillsubsideandyouwillbemoreincontrolofanyindulgenceinsweeterfruits.Thegoodnewsisthatwithanalkalinelifestyle,youcancompletelyforget
aboutcountingcaloriesorworryingaboutcarbohydrates,fats,andevensugarsbecauseitwillprovidethenutrientsinabalancethatisidealforyourbodytomaintainitsproperfunctioningandavoiddisease.Consumingabundantquantitiesofgreensandveggiesdailyishowhumansusedtoeat,andit’swhatyou’reaimingfornow.
HOWMUCHSUGARISINMYFRUIT?
LOWFRUCTOSE MODERATEFRUCTOSE HIGHFRUCTOSEFRUIT F G S T FRUIT F G S T FRUIT F GLimes 0.2 0.2 0 0.4 Strawberries 2.5 2.2 1.0 5.8 Pomegranates 4.7 5.0Avocados 0.2 0.5 0.1 0.9 Oranges 2.5 2.2 4.2 9.2 Persimmons 5.56 -Cranberries 0.63 - - 4.0 Bananas 2.7 4.2 6.5 15.6 Cherries,
sweet6.2 8.1
Apricots 0.7 1.6 5.2 9.3 HoneydewMelons
2.96 - - 7.65 Pears 6.4 1.9
Lemons 0.8 1.0 0.6 2.5 Raspberries 3.2 3.5 2.8 9.5 Apples 7.6 2.3Grapefruit 1.2 1.3 3.4 6.2 Dragonfruit 3.2 - - 8.0 Grapes 7.6 6.5Nectarines 1.37 1.2 6.2 8.77 Cherries,sour 3.3 4.2 0.5 8.1 Jackfruit 9.19 -Peaches 1.53 1.2 5.6 8.33 Watermelons 3.3 1.6 3.6 9.0 DriedPrunes 12.45 -Clementines 1.64 - - 9.5 Blueberries 3.6 3.5 0.2 7.3 Dried
Apricots12.47 -
Plums 1.8 2.7 3.0 7.5 Papayas 3.73 - - 5.9 DriedDates(Noor,Deglet)
19.56 -
Cantaloupe 1.8 1.2 5.4 8.7 Blackberries 4.1 3.1 0.4 8.1 DriedFigs 22.93 -Guavas 1.9 1.2 1.0 6.0 Kiwi 4.3 5.0 1.1 10.5 Raisins 29.68 -Pineapples 2.1 2.9 3.1 11.9 Mangos 4.68 0.7 9.9 15.28 DriedDates
(Medjool)31.95 -
F=FructoseG=GlucoseS=SucroseT=TotalSugarsper100g
•Thebodyisdesignedtogetenergyprimarilyfromglucoseandverylittlefromfructose.Fructoseisnotreadilyusedforenergybyyourbody’scellsandtakesalongtimeforthebodytoconvertitintoenergy.Thebrainandthemusclesallneedglucose,notfructose,tofunction.Excessfructoseisconverteddirectlytofatcells.
PREPAREFORTHEUNEXPECTED!
Ifyouhadahighlyacidicdietbefore,themorediligentyouareaboutaddingalkalizingfoodstoyourmenus,themorequicklyandmoreoftenyourbodywillstarttoreleasetoxinsfromyourbody.Atthesametime,itwillbuildupalkalinebufferstobetterneutralizeacidsratherthantuckingthemawayinyourtissues.Asyouincorporatemorealkalinefoods,don’tbealarmedbychangesinyour
body.Youmightneedtoemptyyourbowelsmoreoften,yournosemightstarttodrip,andyourskincouldbreakout.Youmighttasteflavorsdifferentlyandyoumightevenbecomecranky.Vegetablescontainmorewaterthanmostfoods,soyouareboundtoseechangesatthebeginningofthecleansingprocess.Iftheeffectsaretooharsh,byallmeanspullbackalittleonyourintakeofveggiesbutdon’tgiveup!Yourbodyisdesignedtometabolizealkalinefoods;itisjustoutofpractice!
TRYTHIS:TipstoHelpYourBodyAdapt
1.Drinkaglassofwaterwithlemontoalkalizeandgentlyreleasethetoxinsmorequickly.Diluteyourveggiejuicewithwater,byhalformore.
2.Consumeyourveggiesthroughoutthedayinsteadofinonelargeserving.3.Practiceproperfoodcombiningtofacilitateproperdigestionandmaximum
absorptionofnutrients:•Eatfewerdifferentfoodsatonemealtomakeiteasierforyourbodytoprocessthem.Initially,choose3–4atmost.•Consumevegetableswithahighwatercontentandlowsugarcontentwitheverything!Enjoythemwithproteins,healthyoils,andhealthystarches.•Limitanimalproteins.Ifyoudoeatthem,chooseorganicandeatthemonlywithvegetablesthathaveahighwatercontent:maybefishwithanicesaladandsteamedveggiesinsteadofriceorpotatoes.•Getyourregulardosesofhealthyfatsbutenjoythemwithgreenleafyvegetablesandlow-sugarfruitslikeavocado,tomato,lemon,andlimeforoptimalassimilation.Avoidcombiningthemwithacidicanimalproteins.
•Avoidcombiningmildlyacidicstarcheswithfruit.Forexample,enjoybrownriceorsweetpotatoeswithalkalizingvegetablesand/orlow-sugarfruitslikeavocado,tomatoes,lemons,andlimes.Whenyourdigestionisstronger,youmaybeabletomanageafewberriesonaspeltporridge.•Eatfruitonitsownorinextrememoderation,asinsaladgreenswithafewraspberriesontop.Allvarietiesofmelonarebesteatenalone.
ALKALINESUBSTITUTESFORPOPULARACIDICFOODS
INSTEADOFTHESE(ACIDIC)
ENJOYTHESE(MOREALKALINE)
Highlyprocessedfoods
•Processedfoodsarehighlyaddictiveandfullofchemicals,butlargelydevoidofnutrients
•Homemadefoods•Locallyproducedartisanalproductsyoucantrust
Sugar •Highlyrefinedsugarspoisonthebloodwithacids
•Allartificialsweetenersarepoisonousandcarcinogenicandcauseaginganddehydration
•Stevia,lucuma,chicoryrootpowder(alsocalledinulin),oryacónsyrupinmoderation
•Coconutnectarormaplesyrupinextrememoderation
Tablesalt •Iodizedsaltsareladenwithchemicalsandstrippedofminerals
•Himalayansalt,unrefinedseasalt,Celticseasalt
Dairymilk •Cow’smilkismucus-formingandoften
•Almondmylk,hempmylk,hazelnutmylk,
fullofhormonesandantibiotics coconutmylkDairyyogurt
•Dairyyogurtismucus-formingandoftenfullofhormonesandantibiotics
•Unsweetenednaturalalmondmylkyogurt,unsweetenednaturalcoconutmylkyogurt
Dairycheese •Dairycheeseismucus-formingandoftenfullofveryconcentratedhormonesandantibiotics
•Nutcheese(yeast-free),ricemylkcheese(yeast-free)
Animalproteins
•Animalproductsarehighlyacidicandtaketimetodigest
•ConventionalmeatsarefullofhormonesandantibioticsandmaycontainGMOs
•Legumes,nuts,andseeds,organictofuinmoderation
•Freshwildsalmoninmoderation•Organicorwildmeatstoamaximumof4ozin1day,nomorethan1–2timesperweek
Eggs •Eggsarehighlyacidic•Conventionaleggsoftencontainhormonesandantibioticsandcarrybacteriasuchassalmonella
•Chiaseedgel,flaxseedgel•Agaragar•Local,organicpasturedeggs,preferablynotcorn-fed,nomorethan2–3timespermonth
Simplecarbohydrates
•Highlyrefinedcarbs,e.g.,breads,breakdownintosugarsandyeast
•Complexcarbssuchaswholegrainsandsproutedgrains,nomorethan20–30%ofyourdailyintake
Oils •Processedoils,e.g.,corn,canola,safflower,butter,andmargarine,areoftenoxidized,hydrogenated,andtoohighinomega-6fattyacids
•Manyoilsarenutritionallydestroyedbyheatandcancausecelldamage
•Coconutoil,cold-pressedorganicoliveoil,hempoil,avocadooil,flaxoil,grapeseedoil,fishoil
Conventionalproduce
•Conventionalproduceisfullofpesticidesandherbicidesandmaybegeneticallymodified(GMO)
•Homegrownveggies•Organicorlocallygrown,unsprayedfarmproduce(contain25%morenutrients)
High-sugarandoverripefruits
•Sugarfeedsyeasts,whicharehighlyacidic
•Veggies,soakednuts,seeds•Verylow-sugarfruits,suchaslemons,
•Improperlydigestedsugarsfermentquicklyinthebodyandcontributetoacidity
limes,whitegrapefruit,avocados,tomatoes,youngcoconuts
•Moderatelylow-sugarfruitssuchasberries,cantaloupes,watermelons,greenapples,nomorethan1–2servingsandproperlyfoodcombined
Tapwater •Additivessuchaschlorineandfluorideareveryacidicanddamagevitalminerals
•Oftencontainscontaminantssuchaspharmaceuticals
•Filteredpurecleanwater,alkalizedandionized
•Addlemonjuicetofurtheralkalize
Irradiateddriedherbsandspices
•Radiationdepletesthenutrients
•Organicdriedspicesandherbs,choosefresh,ifpossible
Coffee,caffeinatedtea,sodapop
•Caffeine,includingthatfoundingreentea,damagescellsinthesmallintestine,whichleadstoimpropernutrientabsorption
•Ittakes8glassesofwatertoneutralizetheacidsin1cupofcoffeeand32glassestoneutralizesodapop!
•Filteredpurecleanwater,alkalizedandionized(addlemonjuicetofurtheralkalize)
•Herbalteas•Chicoryrootcoffeereplacement•Alittlerawcacaoorcarob,ifdesired
Alcohol •Fermentedyeastsaretoxictothebrain,dehydrating,andverydamagingtotheliver
•Ittakes8glassesofwatertoneutralizetheacidsin1glassofwine!
•Flavoredwatersandcarbonatedwaterinmoderation
•Freshlyjuicedvegetablesandfruitmakenicecocktailstoo!
Vinegarandfermentedfoods
•Soysauce,cookingwines,tamari,andmostcondimentscontainyeastandfungus
•Lemonandlimejuice•BraggLiquidAminos•Coconutaminos
Mushroomsandfungus
•Thesecontainmycotoxinsandarepoisonoustothebody,eveninlowdosesliketheedibleones
•Sundriedtomatoesforflavor•Nuts,seeds,andlegumesasaccents
Peanuts •Thesecontainmycotoxins,fungus,andtoxicmoldscalledaflatoxinsandarehighlyallergenic
•Almonds,brazilnuts,hazelnuts,pecans
Corn •Thisfoodcontainslargeamountsofmycotoxinsandfungusandishighlyallergenic
•Chooseonlyorganic,local,fresh(pickedthesameday)cornandeatitinextrememoderation(i.e.,4–5cobsovertheseason)
Bluegreenalgae,spirulina,chlorella
•Thesecontaintoxins,andtheythriveinacidicpondsandobtainvitaminB12frombirddroppings
•Wheatgrass,barleygrass,oatgrass•Super-greenspowderorliquidchlorophyll•Broccoligreenspowder
Microwavedfoods
•Electromagneticradiationdestroysnutrients
•Useadehydratortodryorwarmfoodtoamaximumtemperatureof118°Ftomaintainitslifeforce
•Useahigh-speedblendertowarmsoupsto118°F,ifdesired
•UsethelowesttemperaturesforcookingStoredfoods
•Wheat,potatoes,andeggsharborfungusandaflatoxinsduetoprolongedandimproperstoragebeyondtheirgrowingseason
•Spelt,kamut•Neworganicpotatoesinmoderation•Organicsproutedgrains•Fresh,local,organic,pasturedeggsinmoderation
So,torecap:Keepanimalproteinsawayfromacidicstarchyfoodsandkeepfruitawayfromprettymucheverythingtoavoidfermentationinthegut.Acknowledgeyourcravingswheneveryouexperiencethem,butbeatthem
withthesestrategies:
•Drinkaglassoflemonwaterinsteadofeatingsomething.•Replacesweetswithsnackssweetenedwithsteviaorcinnamon.•Replacecrunchychipsorcrackerswithkalechipsorcrunchyvegetables.•Replacecreamybutters,yogurts,andmilkswithsmoothies,nutmylks,oravocadopudding.
•ReplaceunhealthysaltysnackswithrawnutstossedwitholiveoilandHimalayansalt,oruseflavorsaltsspray(seeResources)onyourtongue.
•Enjoycinnamontobalanceyourbloodsugarlevelsandalleviatecravings.•Distractyourselfwithacupofherbaltea,abook,oraroomfullofcandles.•Brushyourteethafterdinnersoyouwon’tbetemptedtoeatagain.
•Takeyourownrawnuts,nutritiouswraps,andbottledwaterwhentravelingorevenjustleavingthehouse!
•Chooseherbalteasor,inapinch,adecafalmondmylklattewhengoingforcoffeewithfriends.
•Recognizewhichemotionstriggeryourcravingsandworkwithyourhealthpractitionertoaddressthem.
FERMENTEDFOODS=TOXINSYeast,fungus,andmoldarefoundinfermentedfoodssuchasalcohol,vinegars,soysauces,tempeh,andkombucha.Ourancestorsmayhaveeatenasmallamountofnaturallyfermentedfoodsanddiscoveredthattheprobioticbacteriahelpedtheirdigestion.Today,however,ourdietsarehighlyacidicandourbodiesareovergrownwithyeast.Inthisenvironment,excessiveuseoffermentedfoodscreatesstickymucusthatescalatessymptomsofdisease.Theycanalsocolonizeinthegut,overwhelmingandcrowdingoutthehealthybacteriathere.Alternatively,probioticsupplementsinoculatehealthybacteriawithoutyeast,fungus,andmoldandcanbebeneficialforshort-termuse.
Sowhydowekeephearingaboutthehealthbenefitsoffermentedfoods?Ifyouarebloated,gassy,burping,andexperiencingstomachaches,1–2teaspoonsoforganicapplecidervinegarorasmallservingofnaturallyfermentedsauerkrautusedtherapeuticallywithyourmealscanimproveyourdigestionoverafewdays.Onceyourlifestyleisalkalinebalanced,youwon’tneedthesefermentedfoodsandavoidingthesetypesoffoodsisrecommended.
ThisInspirestageisallaboutgettingusedtoeatingmorealkalinefoods.You’llfindthatthemoreyoubegintoadd,thelessyouwilldesireyouroldfavorites.Thismayhappenslowly,whichisfine,butchancesarethatjustbeingawareoftheeffectsofacidicfoodswillhelpyoutomakebetterfoodchoices.Besuretofindyourpathonthisjourneyinawaythatempowersyouinsteadoflimitingandrestrictingyourself.Listentoyourbody,lookforthepositivechangestoyourhealth,andletthosebeyourguideforadoptingthisalkalinelifestyle.
EMBRACETHEBENEFITS
I’mthefirsttoadmitthatI’mnotaperfectalkavorian.MygoalistofeelgreateachandeverydayandknowthatIamtrulyhealthyinsideandout,whichiswhyIstillmonitormysuccessmaybeonceortwiceamonth(neverobsessively)withhomepHtestsandafewtimesperyearwithmylivebloodanalysis.Asyou
transitiontothislifestyle,monitorthechangesinyourbodybymeasuringthepHofyoursalivaandyoururine.Isuggestfollowingthescheduleinthechart.Attheveryleast,testyourmorningpHdaily(steps1–3)andnoteyourprogressfor30days.Afterthat,onlytestyourpHperiodically.SincetheInspirestageisdesignedtohelpyoueaseintothealkalinelifestyle,
itmighttakesometimetonoticethebenefitsifyouarehighlyacidic.Butbitbybit,youshouldstarttofeelalittlemoreenergizedandalittlelessbloated,thinkmoreclearly,andexperiencefewermoodswings.Youmayshedafewpoundsandtastemoresubtleflavors.Ifyoursymptomsofill-healthdon’tdisappearovernight,don’tbediscouraged.KnowthatyourbodyintuitivelyknowshowtohealitselfandthatbalancingyourpHwillleadtopropercellgrowth,betteroverallhealth,andamuch-improvedqualityoflife.
MONITORYOURBODY’SPH
STEPWHAT
WHEN
OPTIMALPH
WHAT’SHAPPENING
#1 Daybreak
salivaUponrising:Beforedoing,oreating,ordrinkinganythingatall,or
7.0–7.2+ Showshoweffectiveyourbody’sresponseistoacidicfoodsyoumayhaveconsumedinthelast24hrs,youremotionalstate,andyourlifestyleoverall.
evenbrushingyourteeth
Thisiswhenthebody’spHistypicallythelowest,asitisreleasingexcessacids.
#2 Daybreak
urineUponrising:Beforedoing,oreating,ordrinkinganythingatall
7.0+ Showshowmanyaccumulatedacidsyourbody’sbufferscollectedandsenttoyourbladderovernightfromyourlifestyleaswellasfromyourbody’snaturalfunctions,suchasdigestion.ThispHshouldimprovefromyourdaybreakurinetest.
#3 2ndurine Whileyouget
readyfortheday:Afterdrinkingaglassofwaterbutbeforeeatinganything
7.2+ Showsdirectlywhetheryouralkalinebuffersareworkingeffectivelyorwhethertheyareverydepletedandneedsupport;thisisthemostimportantmeasureofthedayasyourbodyhasflushedovernightacidsandnowhasleveledout.
#4 Post-meal
saliva5minsaftereatinganalkalinebreakfast
7.2–8.4 Yourdaybreaksalivascoreshouldimprove.
#5 Post-meal
urine5minsaftereatinganalkalinebreakfast
7.2–8.4 Yourdaybreakurinescoreshouldimprove.
#6 Midday
salivaandurine
Mid-afternoon:About1hrawayfromfoodanddrink(plainwaterisfine)
7.2–8.4 YouarelookingtomaintainalevelpH.
* Quick
salivatest1Eatahandfulofalmondsatanytimeofdayandthentestyoursalivaimmediately
8.4 Shows,inanalkaline-balancedperson,thatyouralkalinebuffersareworkingeffectivelyandthatyouhaveadequatereserves.
* Quick
salivatest2Eatapieceofhigh-sugarfruit,suchaspineapple,orworseyet,somesugar
Ifyoursalivaskyrocketsto8.0,itshowsyourbuffersarehighlydepletedandarescramblingtobalancethisacidicintake.
WHAT’SNEXT?
Onceyoubecomeawareofyourpowertohealandtheabilitytoguideyourownwell-being,youwillprobablybecomemoreconsciousoftheworldaroundyou.Myjourney,whichstartedasameanstohealmyback,ledtocompleterelieffrompainandmassiveweightloss.Ibecameacutelyawareofmyfoodsources:Istartedtochooseunprocessed,local,organic,sustainable,fairlytraded,andnon-GMOwheneverpossible,andgraduallyeliminatedallmeatandanimalproductsfrommyowndiet,thoughmyfamilystilleatssomeorganicmeat.Ialsobegantoswitchupandeliminatethechemicalcleanersandpotionsinmyhomeandtobemoreselectivewithmypersonalcareproducts.Ievenswitchedcareerstogetridofmystressorsandfollowmynewpassionfornutrition!Asafamily,wearenowfarbetteratrecyclingathomebecausewearemore
consciousofourplanet.Weexercisemoreoftenandwechooseourrestaurantsbasedonhowlocallytheyshopfortheiringredientsandhowwholesomethefoodis.Weeventraveldifferently:wechoosemoreeco-conscioushotelswithhealthierrestaurantoptionsandwetoteourchiaseedswithus!Ourentireoutlookonlivinganalkalinelifestylehasexpanded.Personally,myintentionistoBEtheexample,toLIVEthelifestyletoinspireotherstodothesame.I’mcertainlynotperfectatit,butIamlivingproofofthedifferenceitcanmake.Areyouinspiredtocontinuealkalizingandtomakeityourlifestyle?
StickwiththeInspirestageforaslongasyouneed,butwhenyou’reready,readontolearnhowtofullycleanseyourbodyandsetyourselfupforlong-term,life-affirminghealth.
TRYTHESE3RECIPEStogetinspired!!
LeanintoGreenJuice
SimmeredQuinoawithSpicedAlmondMylkandSweetPotatoes
AngelHairZucchiniPestowithRoastedCherryTomatoes
STEP2
DESIRE
CleansingandDetoxifyingYourBody
Juicingandblendingyourfoodgivesyourdigestivetract
thelittlenapitneedstorejuvenate.Ahealthydigestive
tractisvitalforreachingoptimalwellness.
Starthereif:
•youhavejustsuccessfullycompletedtheInspirestageandarereadytodeep-cleanyourbody(waytogo!)
•youaremotivatedandreadytomakeasignificant,immediate,positivechangetoyourcurrentlifestyleandwanttogetdowntobusiness!
•youhaveamedicalconditionandthesupportofyourhealth-carepractitionerandperhapsanalkalinecoachtofast-trackthealkalizingprocess
•youarelivinganalkalinelifestylebuthavedoneabittoomuchziggingandzaggingandneedtoregainyouralkalinebalance
Aimfor:
•100%juicedorblendedalkalinefoodsateverymeal.Emphasizepurelyalkalinejuices—afterall,thisistheveggiejuicefeast!
Planon:
•1–3days,oraslongas1–2weeks(supervised),dependingonyourcurrentstateofhealth.Ifyoucurrentlyeatalotofprocessedfoods,Ihighlyrecommendatleast2–5daysof“pre-cleanse”intheInspirestage,graduallyaddinginveggiesandincreasingyourwaterintakebeforeyoubegin.
Awordofcaution:Ifyouarepregnantornursing,itisnotadvisabletocleanseanddetoxyourbody,astoxinsarereleasedfromtissuesintotheblood,whichwillflowthroughtheplacentaorreachyourbabyviayourbreastmilk.Eatabalancedalkalinedietduringandafteryourpregnancy,butsavethejuicefeastuntilafteryouarethroughbreastfeeding.Don’tbeafraidtoincludeoneortwogreenjuicesorgreensmoothiesperday,though.
ThinkoftheDesirestageasgivingyourdigestivetractabreak.Whenyou’reshortonsleep,youfeelburntout,sluggish,andgrumpy,right?Evenwhenit’shealthy,yourdigestivetractisalwaysworkingawayinthebackground.Itlaborsevenwhenyousleep,onlyatamuchslowerpace.So,ifyou’reeatinglotsofacids,you’remakingitworkextrahardallthetimeanditnevergetsanap,whichiswhyitoftenstartstogetirritable.Consumingpurealkalinejuicesandblendedvegetablesgivesyourdigestive
tractthewell-deservedlittlerestitneedsfrombreakingdownfoodssoitcantakeoutthetrashthat’sbeenaccumulatingandheal.Thisisthewaytomakeafreshstartforaclean,alkaline-balancedenvironment.Butitcanbeashock!Myfirstveggiejuicefeastlastedafull3days.Ididn’tfinditeasy,butIcanhonestlysaythatit’sthebestthingIeverdidformyhealth.Istilldoregularfeasts—sometimesjustforaday,sometimesmuchlonger—anditalwaysmakesmefeelsqueakycleanandre-energized.
squeakycleanandre-energized.Ifyouarehighlyacidic,flushingyourbodywithallthathealthy,nourishing
liquidisgoingtogetyourbodyrevvedup.It’sgoingtoescortasmanyacidsandtoxinsasitcanfromyourbody—andquickly,beforethatsupplyofhealingfluidscomestoanend.Sotrytogetlotsofrestandstayclosetothewashroomtogetridofallthosenasties.Prepareyourselfmentallybymakingacommitmenttoyourhealthsothatyoutransitionfromthefeastrightintonewhealthylifestylehabitsinsteadofreturningtoyouroldones.Onceyou’veexperiencedthebenefitsofacleanse,though,you’lllikelybebackformore!
EDUCATEYOURSELF
JuiceCleanses101
Juicecleansesandfastshavebeenusedforcenturiesbypeoplewantingtoimproveandoptimizetheirhealth.So,it’ssafetosaythatifsomefolksconsiderita“fad,”thenit’sbeenaverylong-lastingoneindeed!Ofcourse,wehavelearnedalotovertimeabouthowbesttogoaboutdoingthemsafelyandobtainingmaximumbenefitfromthem.Thisveggiejuicefeastisnotaboutstarvingthebody,it’saboutfeedingitwith
much-needednutrientsthathelpremoveaccumulatedtoxins.Itmeansnourishingthebodywiththejuiceofawidevarietyofvegetablesandlow-sugarfruitsthatcontainliveenzymesandreadilyabsorbedmicronutrientsandmacronutrients(vitaminsandminerals)andphytonutrients(alsocalledhealthyplantchemicals)—andthatwouldneednearly20timeswhatyoucouldpossiblyeatinsolidforminonesitting.It’sconsideredatypeoffastbecauseyourbodyisnotobtainingfiber,ortheproteinorcaloriesitmaybeusedto.There’snorestrictiononthenumberofjuicesyoucanhave;thegoalistoconsumejuicesasyoubecomehungrythroughoutthedayratherthanjustdrinkingasmuchasyoucan.Thecombinationofeliminatingallprocessedfoodsandsugarsandconsuming
onlyjuicedvegetablesinsteadofsolidfoodsgivesthedigestivesystemarealbreakandanopportunitytoheal.Soeventhoughtheyaregoodforyou,trytominimizetheamountofcarrots,beets,orsweetpotatoesyouconsumeduringthisstage.Theseveggiesarehighinsugarsand/orstarchesthatareacid-forming.Duringthisstep,avoidfruitforthesamereason.Thefocushereisonconsumingwater,vitamins,minerals,phytonutrients,liveenzymes,andhealthyfats—allofwhicharefoundinalkalineveggies.Incorporatingblendedvegetablesalongside
whicharefoundinalkalineveggies.Incorporatingblendedvegetablesalongsidethejuicesisrecommendedifyouchoosetocleanseforlongerthan3daysorifdrinkingjuicesaloneistoohard.
4ALKALINEESSENTIALSTORAISE&MAINTAINYOURPHLEVEL
Tofunctionproperlyandbufferacids,especiallyduringafeast,thebodyneedsthefollowingeveryday:
•chlorophyll:aimforatleast70%greenveggies(thebalanceinavarietyofothercolors,e.g.,tomatoes,fennel,purplecabbage)ateverymeal,everyday.Tryfreshgreenleafyvegetableslikespinach,sprouts,andkale,andfreshgreenvegetableslikebroccoli,peas,andasparagus.Inaddition,haveadailyounceoffreshwheatgrass,orsubstitute1teaspoonofgreenspowderper4cupsofwater,3–4timesperday.
•water:aimforaminimumof12–16eight-ounceglassesperday.
•healthyoils:aimfor3tablespoonsperday(1tablespoonpermeal)ofraw,plant-basedoil,likeolive,coconut,avocadoorgrapeseed.Inaddition,have1teaspoonperdayofomegaoil,likeflax,hemporfish.Avoidheatingalloils,exceptgrapeseedandcoconut.
•alkalinemineralsalts:aimfor1teaspoontwiceperday,uponrisingandatbedtime,withabalancedblendofthe4primaryalkalineminerals,calcium,magnesium,potassium,andsodium(seeResources).
THEFACTS:EliminationofAcidsandToxinsHowexactlydoesthedetoxificationprocesswork?Thebodycreatesacidicwasteasabyproductofitsnormalfunctioning.Toxinsandacidsarealsobroughtintoourbodiesorcreatedinsideusbytheairwebreathe,thefoodweeat,thewaterwedrink,andthethoughtswethink.Manyoftheseacidicsubstancesareprocessedandeliminatedregularlybythelungs,theskin,theliverandkidneys,theintestines,andthelymphnodes.Ourbodybindssomeofthetoxinsthataccumulateinourcellswithfatcellstokeepthemfrominterferingwithourvitalorgans.Mostofthetime,thebodysimplyeliminatestheseacidsandtoxinsonitsown.However,whenitiscompletelyoverloadedandcannolongermanage,webegintofeeltheuncomfortableeffectsofoveracidity.Asournutrientabsorptioniscompromisedbytheseexcessiveacidsand
toxins,mucoidplaquebuildsuponthecolonwalls(dehydrationandconstipationalsocontributetoplaque).Thisplaquehardens,andnarrowsthepassages,makingitdifficultforthemusclesinthecolontofullycontractandrelax,anactioncalledperistalsisthatmovesfoodthroughthecolon,andthiscausesmoreplaquetoaccumulate,whichcanleadtosomeserioushealthproblemsinthecolon.Showeringthecolonwithhydrationandnutritionhelpstobreakdownthe
buildupsothattheconcentratednutrientscanreachtheorgansthatrequiresupportandproperlynourishallthecellsinyourbody.Consumingjuicesandblendedveggiesalsomeansdigestiveenergiescanberedirectedtocleansing,metabolizing,nourishing,andbuildinghealthynewcellstosupportyouralkalinejourney.Butremember,yourbodyneverstopseliminatingacids—itisbuilttodetoxify!Here’swhat’sgoingoninyourbodywhenyouembarkonaveggiefeast.
DAYS1TO3:PurifyingtheColonandtheBlood
•allthenourishingalkalinefluidswillmovesolidsthroughthedigestivetract,looseningandshoweringawayplaqueandotherdebristhatpreventspropernutrientabsorption
•nutrient-richvegetablejuiceswillfloodallyourcellswithnourishingvitaminsandminerals,whichallowsthebloodcellstosafelyreleaseandexpeltheirtoxinsandtheintestinalliningtocreatehealthynewcells
•yoururineandsalivapHwillmostlikelymeasurebelow7.2,especiallyonthemorningtests,indicatingthatyourbodyisindeedreleasingacids;thisistobeexpected—noteitinyourjournal
•addingalkaline-bufferingmineralsupplementswillhelptoneutralize(buffer)evenmoreacidsandcarrythemfromthebody
•yourbloodbeginstoreleaseacidsandtoxins
DAYS4TO7:PurifyingtheTissuesandBuildingHealthyCells
•nutrient-richvegetablejuicescontinuetofloodyourcellswithnourishingvitaminsandminerals,whichallowsyourcelltissuetosafelyreleaseitstoxinsintothebloodstream
•yoururineandsalivapHmaystillmeasurebelow7.2onthevarioustests,indicatingthatyourbodyiscontinuingtoreleaseacids;youmayalsoseeitbegintoimprove,whichistobeexpected—noteitinyourjournal
•thevitamins,minerals,andothernutrientswillbegintoenterthecells,tissues,andorganstohealandhelpproducehealthynewcells
•allthealkalinefluidswillcontinuetodislodgecompactedwastefromyourcolon,releaseandexpelthetoxinsfromyourbloodstreamandlymphaticsystem,anddiscourageacidsfromaccumulatinginthebody
•asthemoredeeplyrootedacidsandtoxinsaretrappedinyourcellsandthenreleasedandcarriedawayaspartofthecleansingcycle,theywillshowupasdebrisinyourbloodstreamastheyarefilteredthroughandsometimesappearassadness,anger,depression,frustration,and/orpainsorothersymptomsfrompastinjuriesorillness
DAYS7TO14:ContinuingtoPurifytheTissuesandBuildHealthyCells
•ifyouareexperiencingchronicsymptoms,inflammation,orpain,itcanbeveryhelpfultocarryonwithyourveggiefeastbeyond7daystoreleaseandexpelthedeep-seatedacidsandtoxinsthatarecontributingtoyourdistress;besuretohaveaprofessionalhealthpractitionermonitoryourprogress,andperhapsjoinacleansingsupportgroup
•nutrient-richjuices,aswellasblendedveggies,continuetohydrateyourcellsandnourishthemwithmicronutrients,protein,fat,carbohydrates,andelectrolytestofurtherreleaseandexpelthetoxinsfounddeepinyourcelltissue
•yoururineandsalivapHmaystillmeasurebelow7.2onthevarioustestsandwillgraduallybegintoclimbasyoucontinuecleansingandreleasingacids,dependingonyourdegreeofacidity
•thevitamins,minerals,andothernutrientswillcontinuetofacilitatetherenewalofhealthynewcellsinyourintestinallining(toimprovedigestion);inyourblood,tissues,andorgans(toeaseyoursymptoms);andinyourskin(tomakeyouglow!)
SETYOURINTENTION
ThisDesirestepisallornothing:itmeansconsuming100%alkaline,nothingless.Bycommittingtothisveggiefeast,youarechoosingtocleanupthetoxinsinyourbodyandstartlivingwithenergy,clarity,andoptimalhealth.Howlongyoufollowthisveggiefeastisuptoyou.Evenifyouonlydo1or2days,giveyourselfapatontheback.Nomatterhowlongyoudecidetocleansefororhowsuccessfulyouare,yourbodywillmostcertainlybecleanerthanwhenyoustarted!Feastingfor3fulldayswillcleanseyourbloodrightnow.Tocontinuetosee
thebenefitsofyourcleansingefforts,maintainahigh-alkalinedietbymovingintotheAspirestage,andcontinuetohydratewelltoallowyourtissuestoslowlyreleasetheiracidicload.Ifyouplantodoa3-dayfeast,startonaFridaysoyourmostintensedetoxifyinghappensovertheweekend.Maintainingthisveggiefeastforlongerthan3dayswilleliminatethetoxins
inyourtissuesmorequickly(andperhapsmoreintensely)andcleansetheacidicloadthatgetsdumpedintothebloodfromthetissues.Thelongeryougo,themorequicklyandeffectivelyyourbodyletsgooftheacids,especiallythoseburieddeepinthetissues,andkeepscleansingtheblood.Ifyouplantodoa7-dayveggiefeast(orlonger),startonaWednesdaysoyourlower-energydaysfallontheweekend.Ifyoucantakesomedaysoffworkduringthistime,that’sevenbetter.Eitherwayisfine.Youcanchoosebeforeyoubeginordecidealongtheway
whatfeelsrightforyourveggiefeast.Asyoureleaseacidsandtoxins,payattentiontohowyoufeel,howyourpHmeasures,andhowmuchsupport,pampering,andrestyouaregivingyourbody.Cleansingtoofastandfortoolongcanbeharmfultothebody.Followyourbody’scuesandadjustaccordinglybyslowingitdown,stoppingaltogetherforthetimebeing,orcarryingrighton.Ifyouplantocontinuebeyond7days,orifyouarehealingfromaseriousillness,consultwithyourhealth-carepractitioner,aholisticnutritionist,andperhapsanalkalineconsultant(seeResources)forpropersupportandguidance.Howeverlongyouchoosetocleanse,theveggiefeastisanimportantpartofalkalizingyourlifestyle.
GETREADYTOFEASTONVEGGIES!
Themoreworkyoucandoaheadoftimetogetreadyforyourcleanse,theeasieritshouldbe.Havingallyourtoolsandfoodsonhand;enlistingsupportfromfamily,friends,andco-workers;andknowingwhattoexpectcanhelpyougetthemostfromyourveggiejuicefeast.
TRYTHIS:TurnYourKitchenintoaVeggie-FeastingZone!
1.Dustoff,borrow,orbuyagood-qualityjuicer,blender,orNutriBullet(seeResources).
2.Stockuponlotsoffresh,local,organic,raw,mostlygreenveggiesfromyourgarden,thefarmers’market,oryourproducestore.
3.Tosavetime,wash,cut,andpack4–5days’worthofveggiesinreusablegreenvegetablebags.
TRYTHIS:3WaystoPrepareYourMindandBodyfortheVeggieFeast
1.AssessyourcurrentalkalinitybymeasuringthepHofyoururineandsaliva.Recordtheresultsinyournotebook.
2.Affirmyourcommitmenttoundertakingadeepcleanseandenlistthesupportoffriendsandfamily.Writeyourintentioninyournotebook.
3.Begintocleanupyourdietbyintroducinggreensaladsandrawveggiesticks,drinkingmorewater,andcuttingbackonsugarssuchasfruitjuicesandbreads.Stickwiththispre-cleansefor2–3days.(Ifyoudiscoverthatthisistootrickyforyou,returntotheInspirestageandleanintotheseeliminationsmoregradually.Atthesametime,makeyourverybesteffortandimaginehowyou’llfeelonceyoursymptomsbegintosubside.)
SCHEDULEFORA3-DAYPRE-CLEANSE
ADD ELIMINATE
Day1
•1–2glassesofwater•Atleast1rawgreensalad
•Agoodnight’srest
•Allmeats,poultry,andseafood•Atleast50%ofyourusualprocessedfoods(e.g.,cheese,mostcondiments,storeboughtsaucesandspreads,frozenfoods,pastries,anddesserts)
Day2
•1–2glassesmoreofwater
•Atleast2rawgreensalads
•Stevia
•Allrefinedsugars,includingfructose,glucose,sucrose,andlactose•Maplesyrup,honey,andnaturalfruitjuices•Allsugarsubstitutessuchassucraloseandaspartame
Day3
•1–2glassesmoreofwater
•Atleast2rawgreensalads
•Atleast1portionofsteamedvegetables
•100%ofyourusualprocessedfoods(e.g.,breads,crackers,pastasandcereals,butterandmargarine,coffeeandtea)
Tosupplementornottosupplement?Manyfolksbelievethatusingsupplementsduringacleanseisunnecessarybecausethejuicesandsmoothiesarealreadyhighinnutrients.However,the
goaloftheveggiefeastistosuper-alkalizeyourbody,dumpacidsfromyourcellsandtissues,andemptythecolonofaccumulatedwaste.Yes,thejuicesandsmoothieswillnourishyourbody,butthe4keyalkalinesupplementswilljump-startthereleaseofacidswhilehelpingyoutomaintainahealthyalkalinebalance.Asmyalkalinecoachsaid,“Whatmighttake3yearstodetoxwithwholehealthyfoodscanbehastenedto3monthswithalkalinesupplementsandaveggiefeast!!”Theyworkedwondersforme,andIstillusethemeveryday.Butofcourse,youcancleansewithoutsupplementsandstillgetgoodresults,sodon’tpanicifyoucan’tfindtheseorchoosenottousethem.
TRYTHIS:BoostYourVeggieFeastResultswithAlkalineSupplements
1.Stockyourcupboardwiththe4keyalkalizingsupplements:pHoursalts(alkalinemineralsalts),greenspowder,healthyoils,andliquidvitaminsandminerals.SeeResourcesorvisityourlocalnaturalfoodsstore.
2.Tohelpremovetheharmfulmucoidplaquethatbuildsuponthecolonwithanacidiclifestyle,tryamildherballaxativeorabulkinglaxativesuchas1tablespoongroundflaxorchiaseedsstirredintoyourjuiceorsmoothieonceeachday.Thesefiberscanreallyhelpgetthingsmoving,soreducetheamountortakeitonalternatingdaysifyoufindittooeffective.Orsipalaxativeteaforanevengentlernudge.Checkwithyourhealth-careproviderbeforeusinganylaxative.
3.Introducethesesupplementsasdirectedbyyourhealth-careprovider.
4KEYALKALINESUPPLEMENTS
SUPPLEMENT
DESCRIPTION REASONFORUSE
RECOMMENDEDDOSAGE
Mineralsalts(seeResources)
Acombinationof4powerfulcarbonatesalts(sodiumbicarbonate,magnesiumchloride,potassiumbicarbonate,andcalciumchloride)
Tobuildupandmaintainthebody’ssupplyofalkaline-bufferingminerals,whichsupportthereleaseofacids
1tsp,addedto1cupofwater,twiceperday
Greenspowder
Ablendofvitamin-andmineral-richconcentratedgreens(emphasizegrassesratherthanspirulinaorchlorella)
Toalkalize,energize,andnourishcellsastheybalancethebody’spHlevel,especiallythebloodcells
1tspper4cupsofwater(aimfor12–16cupsofwaterperday)
Healthyoils Anyoracombinationofcold-
pressedorganicoils,suchasflax,hemp,coconut,olive,avocadooil,and/orahigh-qualityfishoil
Tobindwithacidsandescortthemfromthebodyandtoprovidethebodywithessentialfattyacids(omega-3,6,and9)thatsupportbrainhealthandprovideenergy
2–3Tbspperday,bythespoonfuloraddedtoblendeddrinks,withaminimumof1tspperdayofomegaoil,likefish,flaxorhemp
Liquidvitaminsandmineralsorcolloidalvitaminsandminerals
Anyoracombinationofvitamins,minerals,andfattyacids,suchastheB-complex,includingcobalamin(vitaminB12),ascorbicacid(vitaminC),chromium,andcaprylicacid
Todelivereasilyabsorbedessentialnutrientstothebodytosupportdetoxification,healthycellrenewal,andproperfunctioningofthebody
Takenunderthetongue,asdirectedbyyourholistichealth-careprovider
ADDITIONALALKALINESUPPLEMENT:DURINGCLEANSEONLY
SUPPLEMENT
DESCRIPTION
REASONFORUSE
RECOMMENDEDDOSAGE
Laxativesandfiber
Amildsupplementpreparationcontaining1ormoreofmagnesiumoxide,slipperyelm,marshmallow,andgingerroot,OR1Tbspgroundflaxorchiaseeds,hydrated,ORamildlaxativeteaofdandelionroot,chickweed,ormilkthistle
•Tohelploosencolonmucus,breakitup,andthenbindtofecalmatter,allowingforeasiereliminationandrelease
•Fiberbindstoreleasedtoxinsandflushesthemout
Asdirectedonthepackageforteasandherballaxatives,orstir1Tbspgroundflaxorchiaseedsintoyourjuiceorsmoothieonceeachday
PREPAREFORTHEUNEXPECTED!
Eachofusisuniqueandourbodiesalldealdifferentlywiththeprocessof
Eachofusisuniqueandourbodiesalldealdifferentlywiththeprocessofdetoxing.Asthebodyreleasesacidsandtoxinsfromthebloodand,especially,fromdeepwithinthetissues,wecananticipatesomediscomfort.Exactlyhowmuchandwhatkindvariesfrompersontoperson.Initially,youmayfeelhungerpangs.Ifyoudo,thendrinkmoreveggiejuice
orblendedveggies.Youshouldnevergohungry!Yourbodyisgettingfewerdensecaloriesthanusualbutitwillbesoakingupthenutrientsithasbeencraving.Becausethesedrinksareessentiallypre-digested,especiallythejuice,itdoesn’ttakealotofefforttometabolizethem,whichmeansthatyourstomachwillemptyquicklyandyoumayfeelhungryonceagain.Aftermydailymorningjuice,Iamusuallyreadyforsomethingelsewithin
15–30minutes.That’swhenIdrinksomealkalinewater,followedbyasmoothie.InthisDesirestage,youcanconsumeasmanyalkalineveggiedrinksasyoulike,butbesuretodiluteyourjuicewithatleast25%water—toavoidanintensereleaseoftoxins.Pure,filtered,mineralized,andalkalinewateristhehealthiest,mostbeneficialwaterwecandrink:makealkalinewaterusingacharcoalfilter,reverseosmosisfilter,orionizingfilter.Inapinch,usefilteredwaterandaddalkalizingminerals,asqueezeoflemonjuice,orasaltsole(seesidebar).Inarealpinch,drinkregularwater,ratherthannoneatall.Sincethecleanseisaboutcleaningyourdigestivetract,includingyourcolon,
youwillwanttobenearthewashroomduringyourveggiefeast,especiallyifit’syourfirstone.Youcouldbeinthere7–10timeseverydayduringthefeast.Everyone’sresponsetimeisdifferent;ifthingsdon’tstarttomoveonthefirstday,youshouldseeprogressonthesecondandthethirddays.Ifnot,you’llwanttotryusingthefibersupplementoranaturallaxativetogetthingsgoing.It’snotaprettything,butletgo,acids,letgo!Thetoxinsandacidswillchoosetoescapeviayoursweat,breath,urine,and
feces,Youmayexperienceskinrashes,acne,badbreath,diarrhea,flu-andcold-likesymptoms,orheadaches.Generally,whereveryourbodyhasageneticweaknessorahistoricpatternofillness,thetoxinswilltrytoescapeviathatweakness.Thisresponsetoreleasingacidsiscalledahealingcrisis.Amildcrisisisnormal,butitshouldnotbeunbearable.Themoreacidicthebody,themorelikelyitisthatacrisiswilloccurasthereismoretodetox.Youcanchoosehowquicklytodetox,butdon’tsuppressthereleaseofthese
toxins.Ifyoursymptomsbecometoomuch,slowdowntheprocessbydrinkingmorewaterwithlemonjuice,paringbackorspacingoutyoursupplements,andperhapsincorporatingmoreblendedveggiesinsteadofjuicedones.Ifyouendupwithaskinrash,letitrunitscourse,optingfornaturalsoothingremediesratherthanrunningoutforpharmaceuticals.Itwillpass.Afterthefirst3days,youmayexperienceanemotionalcleansingtoo.You
mightstarttocryoutoftheblue,becomeirritable,orswingwildlybetweenjoyandanger.Thisisnormal,sowarnyourfamilyandthenletyourbodyflowwiththeseemotions.Journalingduringthecleanseisaneffectivewaytoprocessemotionalexperiences.Ifyouchoosetocleanseforlongerthan3days,youmayfindthatoldinjuriesorhealthissuesresurfaceforabrieftimeandthensubsideasyourbodyflushesthefascia(connectivetissues)wherethosememoriesareburied.
HYDRATEFORLIFEWatermakesup:
•90%ofourlungs•84%ofourblood(and98%ofourbloodplasma)•76%ofourbrain
Waterisalsocriticaltoourdigestion,circulation,andeliminationprocesses.Everyday,theaveragepersonloses10cups(2.5liters)ofwaterthroughdailyliving.Soeating
veggieswithahighwatercontentandhydratingwith12–16cupsofalkalinewaterareabsolutelykeytocarryingnutrientstoourcells,eliminatingtoxinsfromthebody,andbalancingourbloodpH.
Threeto7daysisaneffectivelengthoftimeforajuicecleanse(althoughyoucangolongerwithsupervision).Thereleaseisgenerallymostintenseinthefirstfewdays.Ifyouarehighlyacidicwhenyoubegintotakeyouralkalinejuicesandsupplements,yourpHshoulddrop—theoretically.However,whatoftenhappensisthatyouralkaline-bufferingmineralsareonhighalert,workingtheirbuttsofftobufferandescortthestrongacidsoutofyourbodywithoutharmingyourtissuesalongtheway!SoyourpHwillshowanalkalinemeasuresincethesebuffersareverypresentinyoururine.Ifyouareonlyminimallyacidic,theoppositemayoccur.YourpHwillshowverylow,ataround6.8,indicatingthatyourbuffersarenotbeingcalleduponsincethereisn’tmuchacid-bufferingworktodo.Asyoulessenyourtoxicloadandbecomemorealkalinebalanced,yourpHmeasurementswillshowtrendsthataremorereflectiveofyourdailychoices.Awordofcaution:Whateveryourcircumstance,ifyouwanttocleansefor2
weeksormore,dosoonlyundertheguidanceofyourhealthpractitioner,analkalinecoach,oranexperiencedjuicefeastinggroupthatoffersregularmonitoringandcommunicationforsupportandmotivation(seeResources).
MAKEYOUROWNHOMEMADEALKALINEWATERAsaltsoleisnotonlyacoolthingIlearnedtomakeinnutritionschool,it’saconcentratedmineralsaltsolutionthatsupportshealthinmyriadways.Bytaking1teaspooninaglassoffilteredwatereachmorning,youareadding84essentialionizedmineralstohelpstabilizeyourpHandyouroxidativestresslevels.Itcanalsodissolveandeliminatesediments,suchasarthritiscalcificationsandkidneyandgallbladderstones,whilereducingyourcravingsforaddictivefoods.Saltisanaturalanti-bacterialandfungicide—anditdoesn’tspoilorgobad.
HowtoMakeItandHowtoTakeIt
•Fillaquart-sizedmasonjar⅓fullwithunrefinednaturalsaltandfillitwithfilteredwater,leaving2inchesofspaceatthetop.
•Coverthesolutionwithaplastic(notmetal)storagecap,shakeit,andallowittositfor24hours.
•Ifallthesaltcrystalshavedissolved,addalittlemoresalt.Whenthesaltnolongerdissolves,thesoleisready.
•Add1teaspoonofthissaltsoletoan8-ounceglassoffilteredwatereachmorning.Tasteit.Ifittasteslikesaltwater,itisperfect.Ifit’stoosalty,diluteitwithsomeplainfilteredwater.Addasqueezeoffreshlemonjuiceandyounowhavemineralizedalkalinewater.
•Storeyoursole,covered,atroomtemperature.Itsanti-bacterialandanti-fungalpropertieswillhelpitlastindefinitely.
WILDABOUTWHEATGRASS?Didyouknowthata2-ounceshotofwheatgrassisequivalentto5poundsofvegetables?Itisadetoxingpowerhousefortheliverandtheblood,helpstoneutralizeacidsandtoxins,andisacompleteprotein,butitisanacquiredtaste.Tryashotatajuicebar,pressyourownandaddittoyourfavoritejuicerecipe,orlookforfreeze-driedwheatgrasspowder(seeResources)orfrozenshotsatyourhealthfoodstore.
STARTYOURVEGGIEFEAST
Let’sgetserious!Asyoubeginyourveggiefeast,thinkaboutateamofhousecleanersallsuitedupinprettyapronsandfancyrubberglovesandscrubbingoutyourtissues,blood,anddigestivetracttogetthemsqueakyclean.Planjuicesfullofthealkalineveggiesyoulovemostthatwillnourishyouandtastegreat.Surroundyourselfwithpeoplewhosupportyourchoicetogethealthyandaskthemtohelpyoustayontrack.Andremember,youaredoing
healthyandaskthemtohelpyoustayontrack.Andremember,youaredoingthisforYOU.Now,let’sgetrolling!You’llbewhippingupquiteafewjuicesoverthenextfewdays(and,Ihope,
overtherestofyourlife!),soithelpstounderstandhowtomakethemostofthem.Althoughjuicingremovesmostoftheinsolublefiber,itallowsyoutoingestamuchmoreconcentrated,easilyassimilatedformofenzymes,minerals,vitamins,andphytonutrients.Thesewillalkalizethebodyandbufferacidsmuchmorequicklyandeffectivelythansolidfoodswhilealsogivingyourdigestivetractabreak.Youmayalsochoosetoblendsomeofyourgreendrinks(particularlyafterDay3)andleavethefiberin.Blendingpre-digeststheveggiessoyourdigestivetractstillgetsabreak.However,themorejuicingyoucando,themoreeffectivethecleanse.Herearesometipsformakingthemostnutritious,best-tastingjuicesandsmoothiespossible:
•Drinkthejuiceimmediatelyorassoonaspossibletoavoidnutrientloss,asthemoleculesoxidizeveryquicklyonceexposedtoair.
•Tostorejuiceforjustafewhours(unlessyouhaveanaugerortwin-gearjuicer),ensureyouhavelemonorlimejuiceinit,makesurethatthecontainerisairtightandfilledrighttothetop,andkeepitrefrigerated.Add½teaspoonvitaminCcrystalsorcamucamupowder(richinvitaminC)dissolvedinacoupleofouncesofwatertohelppreserveitbetter.
•Makesmoothiesaheadoftimeandrefrigeratethemforupto12hours.Thefiberinthemextendstheirshelflife,asdoeslemonorlimejuice,buttheyarebestconsumedrightaway.
•Usethewidestvarietyoffreshproducepossibleandchangeupthegreenstogetarangeofbeneficialmicronutrientsandnottoomanyofanyonekind.
•Ifyouneedto,especiallywhenstartingout,sweetenthejuiceorsmoothiewithacoupleofdropsofliquidsteviaandcutthebitternesswithlemonjuice.Youwillstillhaveaperfectlyalkalinedrink.
•Washveggieswellandleavetheirpeelsontoretainessentialphytonutrientsjustbeneaththeskin,unlesstheyaretoughoroverlybitterorheavilywaxed,butpeelcitrusfruitstoexposethewhitepithbelowtheskin,whichcontainsvaluablebioflavonoids.Lemonsandlimes(andtheirpith)addflavor,alkalize,andhelptopreservetheveggiesinjuice.
•Addunpeeledfreshgingertojuiceforflavor,alittleheat,andanti-inflammatoryproperties.Freshchiliaddsspiceandhelpswithbloodcirculation;rinsed,unpeeledturmericroothasanti-inflammatory,
antioxidant,andanti-cancerproperties;andrinsed,unpeeledburdockrootexpelstoxinsfromtheblood.
Asyoufollowthecleanse,checkinwithyourbody.Ifyouareupforthechallenge,choosemorejuicesandfewerfiber-filledblendedrecipes,butremember,thisveggiefeastisnotacontest!Itisdesignedtogiveyourdigestivetractarealrestandshowerthecolonwithconcentratednutrients.Ifyoucan,trytostickwiththerawvegetablejuicesfor3daysormoreandyou’llbemorelikelytonoticethebenefits.However,ifyoufeelyouwantorneedtoeatmoretexturedalkalinefoodsratherthanstickingonlytoliquids,youcan.Followyourbody’scuesifitneedssomethingtochew!Andifyouneedatreatorwanttoswitchuptheflavorsabitintheafternoon,don’tbeafraidtoindulgeinadeliciousChai-spicedHempMylk!
5REASONSTODRINKYOURGREENJUICEEVERYDAY!
1.Itistheeasiestwaytoincorporatewaymoreveggiesintoyourdietandwillincreaseyourconsumptionsignificantly.2.Freshjuicessuppressyourappetiteforacidicfoodsandhelptocurbcravings.3.Vegetablejuicescanhelptostabilizebloodsugarlevels.Theyhavefarlesssugarthanfruitjuicesandabout50%fewercaloriesifyougoeasyonthecarrotsandbeets.4.Mostvegetableswillimprovethehealthofyourskin,hair,andnails,givingyouanoticeableglowandfreshness.5.Greenjuicesprovidecrucialnutrientsandbufferingacidsthatalkalizeyourbodyandcansingle-handedlytransformyourcurrenthealthpicture—forthebetter!
ALLJUICESANDSMOOTHIESARENOTCREATEDEQUALTheflavorandnutritionalvalueofyourjuiceareaffectedbythemachinethatcreatesit.
•Forspeedandeconomy,chooseacentrifugalejectionjuicer(suchastheBrevilleortheJuice
Man)thatspinsandshredsfoodstoextracttheirjuice.Theseareeasytouseandeasytocleanbutsubjectfoodstoheat,andthejuiceoxidizesandlosesitsnutritionalvaluequickly.Consumethejuicewithin30minutes.
•Ifyouhaveabitmoretospend,tryamasticatingjuicer(liketheHuromortheOmega),whichpressesandsqueezesfoodsatlowspeedtoextractthejuice.Theseproduceagreateryieldwithamoreconcentrated,flavorfuljuicethatoxidizeslessquickly,butlargefibrousvegetablesrequiremorepreppingandchoppingbeforejuicing.Consumethisjuicewithin24hours(bestthesameday).
•Ifmoneyisnoobject,ahigh-poweredtwin-gearjuicer(suchastheAngelortheGreenStar)isveryversatile.Theseyieldthemostflavorfulandnutrient-densejuiceandmoreofit(andtheywillalsomince,chop,andmakenutmylks).Refrigeratethisjuiceforupto72hours!
•Chooseablenderthatisstrongenoughtopulverizealmostanythingwithoutoverheatingorblowingoutthemotor.Ahigh-speedVitamixorBlendtecisideal,butamoreeconomical,less-powerfulblenderlikeaNutriBulletisdesignedtoworkwelltoo.(Ahandheldimmersionblenderwillalsohandlesoupsinapinch.)
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TRYTHIS:EaseYourFeastingExperienceorEnhanceIt
Ifyou’refindingthecleansetough,considerthatyourdetoxifyingprocessislinkedtothestateofyourhealthwhenyoubegantocleanse.Themoreacidsandtoxinsyouneedtogetridof,themoreyoumayfeeltheeffects.Herearesomestrategiestohelpyougetthemostfromyourcleanse—nomatterwhereyou’reat.
at.
1.Dotheveggiefeastwithyourspouse,afriend,orafamilymember.Supportingeachotherandsharingtheirupsanddownshelpsyoubothsucceed.
2.Dry-brushyourbody.Improveyourbody’sabilitytodetoxifybyincreasingthecirculationofyourlymphandyourblood.Usinganatural-bristlebrush,startatyourfeetandstrokeupward,movingtowardtheheart.Finishwiththearmsandtheshoulders,strokingdownwardtowardtheheart.Followwithawarmshowerorabath.
3.Takehotandcoldshowers.Whenyoualternateyourbody’sexposuretohotandcoldwater,yourlymphvesselsdilateandcontractto“pump”fluidthatmayhavestagnatedinthesystem,whichincreasescirculation,releasesthetoxinsfromyourlymphaticsystem,andenergizesyou!Standinahotshowerfor2minutes,thenfollowwitha30-secondcoldshower.Repeat5times.
4.Enjoysomegoodexercise.Yogahelpstomoveacidsfromyourtissues,reboundinghelpsthelymphtoreleaseacids,andwalkinghelpstoreleaseacidsandclearyourhead(taketissuesforthatdrippynose!).
5.Restyourbodyandyourmind.Thisisjusttheexcuseyou’veneeded!Takeanap,listentosomecalmingmusic,meditate,orcurlupandenjoyyourfavoritebook.Youdeservethisandyourbodyneedsit!
6.Sweatdeeplyinaninfraredsaunatoreleasemoreacidsandtoxins.Andjustkeepdrinkingthatalkalinewater!
7.Joinanonlinealkalinecleansegroup(seeResources)thatoffersdailysupportandeducationbyconferencecalltokeepyouengagedandallowyoutoaskquestionsandreceiveguidance.(Note:thisisnotasubstituteforsupervisionfromahealthprofessional,whichisessential,especiallyifyouarenotwell.)
8.Giveyourselfpermissiontobackoff.Sometimesyou’rejustnotreadytoembarkonsomethingdifficultandtheoverwhelmisgreaterthanthebenefit.Acknowledgewhereyou’reat,andreturntoInspireorheadtoAspire.Youcancomebacktotheveggiefeastwhenyou’reready.
Totransitionfromdrinkingonlyjuicesafterevenjust1day,gentlyintroducetexturewithlightlycookedvegetables.Yourdigestivetractwillhavehada
vacation,sogoeasyandlistentoyourbody.Ifitwantswarmsoupallday,that’sperfect—trytheHealingSeasonalVegetableSoup.Thenmovetosomelightlysteamedvegetablesbeforeyouaddsaladsandrawwholeveggies.Chewreallywelltoliquefyyourfoodsandavoidastomachacheasyoursystemreadjusts.Thereafter,goaheadandenjoysolidfoodrecipesthatarepurelyalkaline,andtheneaseintoalkaline-balancedrecipes.Ifyoucan,continuetostarteverydaywithagreenjuice.You’lldevelopanamazinglybeneficialhabit.IcertainlymissmygreenjuiceifIeverskipaday!
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BENEFITS:
Oxygenatestheblood,alkalizestobufferacids
Provideschlorophyll,tobuildhealthynewbloodcells
Provideschlorophylltobuildhealthynewbloodcells,alkalinemineralstobufferacids,andelectronsforenergy
Transfertheirlifeenergytoyourbody
Suppliesphytonutrientsthatdetoxifytheliverandhelpeliminatecarcinogens
Provideswaterandalkalinemineralstobufferacids
Celeryprovideswaterandstimulatestheliver,carrotsandbeetsarehighinsugar(limitto1perday,ornonewhencleansing)
Parsleycleansestheblood,mintpromotesdigestion,cilantrodetoxifies
Ginger is anti-inflammatory and soothes digestion, turmeric heals the bowels and improves liverfunction,burdockhelpstopurifythebloodfunction
Sugar-freetoavoidfeedingyeastandpreventbloodsugarspikes;useinmoderation
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EMBRACETHEBENEFITSOFYOUREFFORTS!
Congratulateyourself!Onceyouhavereleasedagoodportionofthosenastyacidsandtoxinsyouarewellonyourwaytoreachingoptimalhealth.Youwilllikelybefeelingthebenefitsoftheveggiefeastwithincreasedenergyandalertness.I’llbetyourtastebudswillnoticethemoresubtleflavorsofvegetablesthatyoumayhavemissedbefore.Youprobablyfeelprettycleaninsideandmay
thatyoumayhavemissedbefore.Youprobablyfeelprettycleaninsideandmaynolongerhavethesamedesireforthemanyacidicfoodsthatbroughtyoutothecleanseinthefirstplace.You’vesetyourselfagoal,achievedit—waytogo!—andarenowreadytoembracethebiggerchallengeofstickingwithamorealkalinedietandmakingchangestoyourlifestyle.YourDesirestagedoesn’thavetoendwhenyoureturntoeatingsolidfoods.
Aslongasyouarechoosing100%alkaline-formingfoods,yourbodywillcontinuetoreleaseacids.Alongwithyourmorningjuiceorasmoothieeachday,enjoysteamedandrawveggiesforlunch,dinner,andsnacks.Chewyourfoodwell,drinkyour12–16cupsofwaterdaily,andcontinuetosupportthereleaseofacidsfromyourbodywiththe4keyalkalinesupplements.
WHAT’SNEXT?
Tocontinueveggiefeasting,adheretothepurelyalkalinejuicesandsmoothies.Ifyouhaveamedicalconditionandarenotcompletelywell,youmaywanttocontinuelongerthanaweekor2.Ifexcessweightispartofyourcondition,anextendedjuicecleansecanhelpyoutosafelyandnaturallyloseweightandimproveyouroverallhealth.However,besuretoconsultyourhealth-careproviderandanalkalinecoachbeforeyouextendyourcleanse.Theywillhelpmonitor,support,andoptimizeyourefforts.Ifyouhavefeastedonjuicesand/orblendedveggiesallyoucan,youarenow
readytomoveontotheAspirestageandbegintoadjustyourbalanceofalkalinefoodsfrom100%to85%overaperiodof4–12weeksbycontinuingwithsomejuicedand/orblendedmealsandaddingsolidfoods.Remember,thisisyourjourney.Feelfreetocomebacktothisstagewheneveryoulike,especiallyonceyou’vehealedyourselfandfoundbalanceinyourlifestyle.
TRYTHESE3RECIPEStonourishandcleanseduringyourfeast!!
AlkalineGreenJuice
AlkalineGreenSmoothie(Day3andbeyond)
CreamyDillandSpinachDetoxSoup(Day3andbeyond)
STEP3
ASPIRE
ReleasingDeep-TissueAcidsandToxins
Transitioningfromtheveggiefeasttowholealkalinefoods
withahugefocusonthehigh-alkalineveggieswillwork
wondersifyouareexcavatingdeeptissueacids,reducing
symptomsofillhealth,andhelpingtoshedexcessweight.
Starthereif:
•youhavesuccessfullycompletedtheInspireand/ortheDesirestage(s)andarereadytomoveontodumpingyourstoredtoxinsandbeginningtoheal
•youarekeentomovequicklytoafullyalkalinedietbutcannotordonotwanttodrinkonlyjuicesandblendeddrinks
•youarelivinganalkalinelifestylebuthavedoneabittoomuchziggingandzaggingandneedtoregainyouralkalinebalance
Aimfor:
•90–100%alkalinefoodsateverymeal.Choosepurelyalkalinerecipes(marked***)tostart,thenaddafewalkaline-balancedones(marked**)servedwithasalad.(Seethispageforakeytowhichrecipesarewhich.)
Planon:
•1–4weeks,orupto3months
ThinkoftheAspirestageasarenovation.Maybeit’stimetoredesignandredecorateyouroldlifestylewhichissooutofdate!You’vestartedtotossouttheoldstuffandnowit’stimetostartdesigning,creating,andbuildingthenewyou.Ifyoudidtheveggiefeast,thatstagewaslikestrippingoffnastyoldwallpaper.Thisstageisaboutfindingwhat’sunderneaththepaper,removingthenextandthenext,andthenextlayers,orjustscrubbingofftheglue.Thecleaneryoucangetthewallsthebetter,becauseyou’llgetlonger-lastingresultswithyourprettynewpaintcolor.Maybeyouareluckyandthepaperpeeledrightoff.Orperhapsyoulucked
outandfoundvintagebeadboardunderneath,whichyoujustadore!WhatI’msayingisthatifyoujustcompletedthetransition(theInspirestage)ortheveggiefeast(theDesirestage)andarefeelinggreatbutdon’tplantodeep-cleanseanyfurtherrightnow,youcangostraighttotheAcquirestageandstartlivingthealkalinelifestyleinyournewlydecoratedinterior.Ideallythough,it’sagoodideatomaintainahigh-alkalinedietforaslongasyoucantoreleasethosebuilt-upacidsandtoxinsbeforeyoumoveon.Thebestdecoratingjobsarethorough,detailed,andwellthoughtout—andrarelyhappenwithoutatleastafewsurprises.IstartedtheAspirestageafter3daysonmyfirstjuicefeast.Itfeltgoodto
chewagain!AndIdiscoveredthatmytastebudsweremuchmoreawakeafterthecleanse;manyveggiesIhadgrowntiredoftastedvibrantandnew.AndmanyIhadnevertastedbeforequicklybecamefavorites.Whatalsogotme
manyIhadnevertastedbeforequicklybecamefavorites.WhatalsogotmehookedonalkalinefoodswashowgoodIfeltaftermytastymeals,bothphysicallyandmentally.I’mnotgoingtopromisethatyourmedicalconditionwilldisappearassoonas
youstarttoeat100%alkalinefoodsandthatyouwon’tfeelanysideeffects.Excavatingthosedeep-seatedtoxinsisaslow,gradualprocess.Youallowedthemtothriveovermanyyears,anditwilltakesometimetoreleasethemfromyourcolon,liver,pancreas,heart,joints,andevenfattytissuesuchasyourbreasts.Butgraduallyyou’llseethewhitesofyoureyesbecomewhiter,yourskinbecomemoresupple,yourweightstabilize,andyourinflammatorysymptomsstarttodiminishandgoaway.Yourdigestivetractandyourorganswillbegettingcleanerandwillhavebeguntoheal.Theideaofthisstageisnottobanishacidfoodsforever,butthelongeryou
stickwithahigh-alkalinedietthemorebenefitsyouwillreap.Iate100%alkalineformorethan1monthbeforeIgraduallystartedtoadd10–15%acidfoods.Dependingonyourmedicalcondition,yourjourneythroughthisstage—andthelengthoftimebeforeyoustarttoaddafewacidicfoods—maybeshorterorlonger.Bytheendof3½months,Iwaseating85%alkalineandIwasfinallypain-free!Soevenifitfeelslikealonghaul,stickwithitandknowthatthere’snorightorwrongamountoftime.Youwillfeelhealthierandstrongerevery.single.day.
EDUCATEYOURSELF:CLEANSINGDEEP-ROOTEDTOXINS
TheAspirestageisacontinuationoftheveggiefeast,butwithfoodsyoucanreallysinkyourteethinto.Inadditiontojuicesandblendeddrinks,youcannoweatlotsofalkalinefoodsinsolidform,whichmeansexploringawholenewworldofrecipesthatcantransformyourweeklymenusforever.Ifyouhaven’talreadytransitionedfromdrinkingpurejuicestoblendeddrinksandsoups,you’llwanttodothatbeforeyoustarttheAspirestage.Reintroducingsoft,easilydigestiblefoodsratherthanskippingstraighttosolidswillhelpyourbodyeasebackintoitsregularworkofdigestingdenserfoods.TheAspirestagecanseemconfusing.You’reincreasingyourquantityof
alkalinefoods,andyetsometimesyou’renotgoingtofeelsogreat.Infact,it’snotunusualforyourcurrentsymptomstoinitiallyseemasifthey’regettingworse!Ormaybeyou’lldevelopnewones!Sowhywouldyouwanttocontinue?
worse!Ormaybeyou’lldevelopnewones!Sowhywouldyouwanttocontinue?Everyoneisdifferent,andeverybodydealsdifferentlywithitsacidoverload.Thoseskinrashesorheadachesorthediarrheaorlightheadednessthatyoumayfeelwillcertainlyimprove.Havefaith.Youareprovidingyourbodywithgood,nutritiousfood,anditisdoingitsbesttohealitself.ItcanhelptoknowwhatishappeninginyourbodyduringtheAspirestage:howthebodyisescortingthetoxinsoutandhowitisstartingtoheal.Butremember,ifatanytimeyoursymptomsareunbearableorsomethingdoesn’tseemright,easeup,flushwithwater,andtakeavisittoyourholistichealth-careproviderforsupportrightaway.
THEFACTS:DemystifyingDetoxificationAsyoucontinuetoalkalize,youcontinuetodetoxifyyourbodyinadeeperway.Rememberthatwhenthebloodgetsoverwhelmedwithtoxinsitstartstotuckthemawayinthetissues,particularlyyourfattytissues,sotheydon’tdamageyourvitalorgans.Releasingacidsandtoxinsfromthesedeep-rootedtissuesinvolvesabattlewithmycotoxins,thetoxicwastefrommicroformssuchasfungus,mold,andyeast.Yeaststhriveonsugar,whichmeanstherearelotsoftheminanacidicbody.ThemostcommonyeastinthebodyisCandidaalbicans,whichexistsintwoforms:aroundyeastthatremainsinthecolonandreproduces,andafungalyeastthateatsthroughtheintestinalwall,leaksintothebloodstream,andspreadsthroughoutthebody(aconditionoftencalledleakygut).Ifyourbodyisacidic,youmostlikelyhaveanimbalanceofthisfungalyeast
tosomedegree.Asyoustarttocleanse,youalsostarttogetridofthesugarsthattheyeastneedstosurvive.You’dthinkthat’sagoodthing—anditis!—butasthefungalyeastsdie,theyrelease70–80differenttypesofendotoxins.Thestrongestofthoseendotoxinsarealdehydes,ethanol,andammonia,andtheyareattherootofmostofthesymptomsyouexperienceasyoudetoxifyyourbody.EthanolandammoniaarethetoolsthatCandidausestochangethe
environmentintheintestinesothatitcansurviveandreproducethere.Unfortunately,what’sgoodforCandidaisnotgoodforourintestinallining;ethanolandammoniadamageourdigestivehealthandcompromiseourimmunesystem.Ethanolalsointerfereswithourabilitytoproperlymetabolizethenutrientsnecessarytoproduceenergy,whichleadstohypoglycemia,B12deficiencies,andulcers,amongotherailments.Acetaldehydetoxinscandilatebraincells(causingsevereheadaches),and
damagetheendocrinesystem(causinghormoneimbalances),theadrenals(causingheartpalpitations),theimmunesystem,andtherespiratorysystem.Weknowthattheyalsodamagebloodcells,whichlessensouroxygensupply.Allthesedisruptionsbecomethesymptomsyouexperienceasyouchasetheyeastiebeastiesandtheiracidicwasteaway.Yoursymptomsmaycomeandgoastheyeastdiesandthenreleasesits
toxins,aconditioncalledtheHerxheimerreaction.Ifyouarediligentwithyourcleansinganddon’tcaveintoyoursugarcravings,youwillwin!Onceyougetthroughthistrickywarzoneandconquertheyeastbeast,yourfoggybrainwillclearandyourtiredbodywillbecomeenergized.Besuretoenlistprofessionalsupportifyouarestruggling,asyeastovergrowthscanbeverystubbornanddiscouraging(seeResources).Inmycase,Iwasquiteamazedathowmybodyresponded,especiallysinceI
wasn’tcompletelyconvincedthatmyfoodchoicescouldaffectmesoprofoundly.BecauseIwentcoldturkeyonmyolddietbydoingtheveggiefeastandmydietchangesweresodramatic,InoticedchangesquitequicklyintheDesirestage.Iexperiencedsomeheadaches,hypoglycemichighsandlows,cravings,skinbreakouts,andafoggybrainandcoatedtongue,butIembracedthemforthesakeofhealingmypainandbecauseIalsobegantoseeimprovements.Islowlygainedmoreenergy,mydigestionimproved,myskinandmymindgrewclearer,andIbegantoshedexcessweightdaily.Ifyourdiscomfortistoomuch,eatmoresolidandlightlycookedalkaline
foodswithfiber.Youwillseemuchmoregradualbutconsistentchanges.Reduceyoursupplementdosesifnecessaryuntilyoufeelyouaremanaging.Whetheryougofastorslow,yourbodywillcontinuetodetoxthroughyourskin,breath,urine,andfeces,andastherearefeweracidsandtoxinspresentinyourbody,yourdetoxsymptomswillslowlysubside.Butremember,it’snotarace.
COMMONSIDEEFFECTSWHILEDETOXIFYING
UNCOMFORTABLE NOTTOOBAD PRETTYDARNGOOD❑Flu-likesymptoms❑Diarrhea❑Skinrash/eczema❑Headache
❑Nasaldischarge❑Fatigue❑Foggybrain❑Lightheadedness
❑Increasedenergy❑Clearermind❑Clearer,glowingskin❑Weightloss
❑Emotionalswings❑Nausea❑Cravings❑Hypoglycemicswings❑Inflammation❑Lossofsleep❑Anger/depression
❑Badbreath❑Weakness❑Skinbreakouts❑Coatedtongue❑Flatulence❑Sweating❑Sorethroat
❑Improvedsleep❑Gooddigestion❑Improvedvision❑Brighterwhitesofeyes❑Increasedstamina❑Positiveattitude❑Reducedpainandinflammation
SETYOURINTENTION
IfyouhavecompletedtheInspireand/ortheDesirestages,congratulations:youhavealreadystartedtonourishandhealyourbody.Keepitup!Ifyou’restartingwiththeAspirestage,welcome.Thechangesyouareabouttostartmakingtoyourlifestylewon’talwaysbeeasy,butIguaranteethattheywillmakeadifferencetoyourwell-being.Yourgoalinthisstageistomakealkalinefoodsthelargestpartofyourdiet
andformahabitforlife.RememberIsaidthiswasn’tadiet?Well,thisiswhereyouwanttomake“alkalizing”yournewroutine.Youmightbetemptedtogiveintoyouroldhabits,butdon’t.Ifyou’reseriousaboutgettingridofyourmedicalcondition,reducingyourweight,andimprovingyouroverallfeelingofwell-being,it’stimetomakesomepermanentchanges.So,startbyaimingfor100%alkalinefoods(attheveryleast90%)ateverymealandtrytostickwiththemforaslongasyoucan.Whenyou’reready,starttoaddafewlow-acidfoodstoamealacoupleoftimesaweek.Youprobablyhavesomealkalinemealsinyourrepertoire,oroldrecipesthat
youcaneasilymodify:vegetablesalads,soups,andstewsareallgoodplacestostart.Ifthisisarealchangefromyouroldwayofeating,havealookthroughtherecipesectionofthisbook.I’vedevelopedlotsoftastyrecipesforyoutotry,fromporridgesandsaladstosoupsandpuddings,and,ofcourse,juices,smoothies,andblendeddrinks.Experimentwithanyoftherecipesmarkedaspurelyalkaline.Andwhenyoubegintointroduceafewlow-acidfoodsintoyourdiet,trysomeoftherecipesdesignatedasalkalinebalanced.Anyoftheserecipeswillsupportyourbodyasitcontinuestocleanseandreleasebuilt-upacidsandtoxinsdeepinthetissueswhilestillbalancingyourpH.Keepingajournalisaneffectivewaytorecordyourintentionandkeepnotes
onwhat’shappeningalongtheway.YoucannoteyourpHlevelsherefromtime
onwhat’shappeningalongtheway.YoucannoteyourpHlevelsherefromtimetotime,howyou’refeeling,therecipesyoulove,andsoon.Onceyouarebalanced,thosenotescanserveasareminderandamotivatortostayontrack!
SETUPYOURALKALINEKITCHEN
Youmayalreadyhaveboughtajuicer,stockedyourfridgewithveggies,andpurchasedafewsupplementsduringtheInspireand/orDesirestage(s).Nowit’stimetogetseriousaboutalkalizingyourkitchen.Thatmeanshavingalookatyourequipment,yourfridge,andyourpantrytobesureyou’vegotthetoolsandalkalinefoodsyouneed…andthatyou’vegotridofallthosetemptingacid-formingfoodsthataren’tgoingtoserveyouwell.Outofsight,outofmind,right?Enlistsupportivefamilymembersorfriendstohelpyoualkalizeyourkitchen.
TRYTHIS:TurnYourKitchenintoanAlkalineZone!
1.Turntoseewhat’sinmykitchen,myfridge,andmypantry.ThesearethefoodsIeatmostoftenandthetoolsIfindhandyforpreparingthem.Usethosepagesasastartingpointforalkalizingyourownkitchen—butbesuretoincludeallormostofthetop10alkalinefoods.
2.Thinkabouthowtoensureyou’vegotaregularsupplyofveggiesonhand.Doyougrowyourowninthesummerorsproutindoorsinwinter?Orregularlyvisitafarmers’market?Orshopatalocalgreengrocerorproducemarket?Areyouamemberofacommunity-supportedagriculture(CSA)co-operativeordoyoutakeadvantageofaveggiehome-deliveryservice?Whatevermethodyouchoose,stockuponlotsoffresh,local,organic,mostlyrawgreenveggies.
3.Tosavetimeandwastelessfood,planyourmenufortheweekbeforeyougotothegrocerystore.Thenwash,cut,andpackseveraldays’worthofveggiesinreusablegreenvegetablebagswhenyougethome.
4.Gothroughyourfridgeandyourcupboardsandgiveawayallyourhigh-acidfoods.Notsurewhichonesthoseare?HavealookattheAlkalineFoodChart,butstartwithallhighlyprocessedfoods;animalproducts,includingdelimeats,eggs,andmilkandmilkproducts;sweets,includingchocolate;andcondiments,includingsoysauceandvinegar.
5.Stockuponfreshherbsandorganicdriedspices.Tryparsley,mint,basil,anddillaswellascinnamon,ginger,andcayenne.
6.Setaside½daytomakeabatchofSpringPeaandEdamameSpread,CreamyHerbDip,orHempChipotleKaleChipsforsnacksandquicklunches.Andkeeponeofthesaladdressingshandytoo.
TRYTHIS:3WaystoPrepareYourMindandBody1.AssessyourcurrentalkalinitybymeasuringthepHofyoururineandsaliva.
Recordtheresultsinyournotebook.2.Affirmyourcommitmenttoalkalizingyourdietandenlistthesupportof
friendsandfamily.Writeyourintentioninyournotebook.3.Begintointroducesolidalkalinefoods,suchassteamedveggies,massaged
kale,anddeliciousrawvegetablesalads.Continuetodrink12–16cupsofwateraday.
Findingyourgroovemeanspreparingplant-basedmealsthatmakeyouexcitedtoeat.Ifthislifestyleisnewtoyou,alittleplanningwillgoalongwayinhelpingyoutostayontrack.
TOP10ALKALINEFOODSTrytoeattheseeveryday,oreveryotherday,especiallybroccoliandavocado!Ican.not.get.enough!Thesearealwaysonourshoppinglistandinourfridge.Wejustcontinuouslyloadup!
avocado: Considered nature’s perfect food, avocados are rich in chlorophyll and 77% of anavocado’scaloriescomefromhealthyfats.Oneavocadoprovides40%of thedailyrequirementoffiber,andhelpsustoabsorbnutrientsfromvegetables.Ieat2–3everyday!
bellpeppers:OneofthehighestsourcesoftheantioxidantvitaminsA,C,andE,bellpeppersreducethe risk of type II diabetes, macular degeneration, cancer, and cardiovascular disease as well asinflammation.
broccoli:This cruciferousveggie is rich inprotein, highly anti-cancer and anti-inflammatory, andverysupportiveof the immunesystem,metabolism,anddigestivesystem. Ithelpsdetox thebody.Eatiteveryday!
celery:Beingahigh-water-contentveggie,celeryisveryalkalizing.ItishighinnaturalsodiumandvitaminC,whichhelpsreduceinflammationandsupportsimmunefunction.
cucumber:The#1alkalinevegetable,cucumberhasthehighestwatercontent(awhopping95%)ofanyveggie,whichassistswithdetox!Itischock-fullofvitaminsandalkalinemineralsthatmakeupmostofthevitaminsthebodyneedsinaday.Juiceorblenddaily!
garlic: Full of the alkaline minerals calcium, magnesium, phosphorus, and especially potassium,garlic also contains allicin, a sulfur compound that helps maintain blood pressure. It is anti-inflammatoryandcanhelpimproveironmetabolism.
kale:Superhighinchlorophyllandantioxidants,1cupofkalehas1327%oftherecommendeddailyallowanceofvitaminK.Itisadetoxifyingsuperfoodthatcandramaticallyaffectyourhealthjourneywhenconsumedoften.
lemon:Lemonhelpstodetoxifytheliverandkidneysasitisfullofalkalineminerals.ItisveryhighinantioxidantvitaminsAandespeciallyC.IaddittoeverythingIpossiblycan!
spinach:Thisleafygreenranksasthemostnutrient-richvegetable;itisextremelyhighinvitamins,minerals,andchlorophyll.Spinachbuildsstrongbloodandhelpskickacids!
tomato:Highinwatercontent,tomatoesaremostalkalizingwheneatenrawwithlotsofvitaminCto protect from heart disease.When cooked, tomatoes becomemildly acidic but release loads oflycopenetoprotectyourimmunesystem.
SUPPORTYOURBODYWITHSUPPLEMENTS
WhenIbeganmyalkalinejourney,Ifoundsupplementsvitaltomyrecovery.Theydelivermoreconcentratednutrientsthanwholefoodsalone,atatimewhenyourbodyisincrediblydepleted.Theycanalsohelptoalleviatethesymptomsofdetoxificationandworktowardhealingthegut.Iwillalwaysconsumethe4keyalkalinesupplements,andlikemanypeople,I
sometimessupplementwithvitaminsandmineralsifIhavebeenoverlystressedoramtraveling,cleansingorjustfeelingalittlelow-energy.BecauseIchoosetoeatavegandiet,IincludevitaminB12,whichismoredifficulttogetfromplantfoodsalone.Thisissimplyanoverviewofsomeofthekeysupplements.Consultyour
holistichealthpractitionerwhocanassessyourindividualneedsandmakerecommendations.
SUPPLEMENTSTOSUPPORTDIGESTION
•Aloevera:Thisplantispackedwithvitamins,minerals,fattyacids,andaminoacids.Threeto4spoonfulsofthisgelsootheandcleansethedigestivetractbybreakingdownundigestedanimalproteins.Itprovidesalkalinenourishmenttohealtheintestinesandreducesthenumberof“bad”bacteria,whichcanbehelpfulintreatingcolondisorders.Itisnotrecommendedforprolongeduse,andisbesttaken15–30minutesbeforemeals,aloneorwithwater.
•Digestiveenzymes:Ourbodiesnaturallyproducetheirowndigestiveenzymestobreakdowncarbohydrates,fats,proteins,andfiber,butsometimesyouneedalittleextrahelp.Enzymesupplementsareproducedfrombeneficialplants,fungi,bacteria,oranimalsourcesandusuallycomeasapill,whichyoutakewithyourmeal.Ifyouareeatingadietrichinpredominantlyrawalkalinefoodsandyourdigestivetracthashealed,youprobablywon’tneedenzymes.(Theyaremostcertainlybeneficialforproperdigestionifyouareconsumingmeatanddairyandoverlycookedfoodsorifyouarenotsoakingyournuts,seeds,grains,andlegumes/beans.)
•Hydrochloricacid(HCL):Betainehydrochlorideisderivedfrombeetsandincreasestheconcentrationofhydrochloricacidinthestomachwhentakenattheverystartofameal,helpingtore-trainyourstomachtoproduceenoughonitsown.Itissoldinpillformandisrecommendedonlyforweakdigestion,andusuallyonlyifyouareconsuminganimalproductsoreatingpoorlycombinedfoods.Ifanyburningfeelingoccursafteryoutakethissupplement,donotcontinuewithitasyouareover-producingHCLandcandamagethestomachlining.Cautionandsupervisionarerequiredespeciallyifyouaretakinganti-inflammatorymedications.
•L-glutamine:Thisessentialaminoacidisanti-inflammatory,coatsandprotectsthecellwalls,repelsirritants,andisusedtosupporttherepairandhealingoftheintestinallining,whichiscriticalifyouareexperiencingleakygut.Itissoldasapowderandisusuallytakentwicedailyawayfrommeals.
•Probiotics:Just1capsulecontainsbillionsofbeneficialmicroscopiclivebacteria.Theselivemicroorganismsareconsideredtobethe“good”bacteriainthegutthatassistinmaintainingahealthyflora,orenvironment,foroptimaldigestion.Thesecanbeusedeffectivelytocorrectanimbalanceofyeastduetoahighlyacidicdietoraftertakinganantibiotic(ifyouabsolutely
musthaveaprescription).Theycanworkbeautifullytorebuildthebeneficialgutfloraandhelptohealyourdigestivesystem.Theyshouldonlybeusedforashorttimeinconsultationwithaholisticnutritionistandasperdirectedonthepackaging.Thatsaid,bydoingaveggiefeastfor10–14daysandthencontinuingwithahigh-alkalinediet(85%ormore)forafewmonths,itispossibletodramaticallyreducetheyeastsinyoursystemwithoutusingprobiotics.Iknow,becauseIhavedoneit!
4KEYALKALINEESSENTIALS—AGAIN
•CHLOROPHYLL:1tspofgreenspowderper4cupsofwater,4–6timesperday
•WATER:12–16cupseveryday
•HEALTHYOILS:2–3Tbspofacombinationofhealthyflax,hemp,coconut,fish,orkrilloilseveryday
•ALKALINEMINERALSALTS:1tsppowderedmineralsaltsin1cupofwater,twiceaday.
SUPPLEMENTSTOSUPPORTTHEFUNCTIONINGOFTHEBODY
Choosewholefoodsupplementsthatareextractedfromplantsastheyaremucheasierforthebodytoabsorbanduse.
•Multi-vitamin:Thisdietarysupplementisacombinationof3ormorevitaminsthatcomesinavarietyofformsandisgenerallytakenonceortwiceadaywithmeals.Itisbeneficialbecauseitensuresyougetthefullrangeofnutrients.Whenyourdigestionisimpaired,Irecommendliquidcolloidalvitamins,whichareabsorbedinthemouthratherthaninyourgut.
•Multi-mineral:Thisdietarysupplementensuresyourbodyhasallthemineralsnecessaryforyoutoproperlyabsorbvitaminsandbufferacids.Unfortunately,youcan’trelysolelyuponfoodsforthese,nomatterhowwellyoueat.Whenyourdigestionisimpaired,Irecommendliquidcolloidalvitamins,whichareabsorbedinthemouthratherthaninyourgut.
•VitaminB12:Thisvitaminisproducedinsmallamountsinthegutandisfoundinlargerquantitiesinanimalfleshandsproutedseeds.ItisavitalnutrientthatsupportsbloodandnervecellsandhelpstomakeDNAandbreakdownfattyacids.Asyouadapttoaplant-baseddiet,monitoryourB12levelsanduseasupplement,ifnecessary.Takeasperthedirectionsonthepackage,eitherinpillorliquidform.
•VitaminBcomplex:Thisvitaminisabalancedcombinationofall8Bvitamins(thiamine(vitaminB1),riboflavin(vitaminB2),niacin(vitaminB3),pantothenicacid(vitaminB5),pyridoxine(vitaminB6),biotin,folicacid,andthecobalamins(vitaminB12))thatextracttheenergyfromyourfood;buildnewcellsandrepairexistingones,includingbloodcells;strengthenmuscles;andprovideantioxidants,tonamebutafewofitsfunctions.Ifyouhavelowenergy,takingavitaminBcomplexsupplementcanhelptosupportallthesefunctions.Takeasperthedirectionsonthepackage,inpillform.
•VitaminD:Thebodysynthesizesthisvitaminthroughexposuretosunlight,butyoucangiveyourselfalittleextrawiththeoccasionalpieceofwildsalmon.VitaminDaffectsourmoodandhelpsfacilitatetheabsorptionofcalciumandphosphorustomaintainahealthyimmunesystem.Ifyoudon’tgetalotofsunwhereyoulive,monitoryourvitaminDlevelsandtakeasupplementifnecessary.Takeasperthedirectionsonthepackage,eitherinpillorliquidform.
•Magnesium:Thismineralisfoundnaturallyinthebodyandinmanyfiber-richfoodssuchasbroccoli,squash,greenleafyvegetables,nuts(especiallyalmonds),seeds,andlegumes.Itisresponsibleforover300chemicalreactionsthatkeepthebodyworkingproperly.Evenifyoutakealkalinemineralsalts,itishighlybeneficialtosupplementfurther.Idon’tgoadaywithoutit.Anyonewithakidneyorheartconditionmustconsultwiththeir
health-careproviderfirst.•R-lipoicacid:Thispowerfulantioxidantisineverycellinthebodyandnaturallyprotectsusfromdamagebyharmfulmolecules.Itstrengthensourimmunesystem,increasescellularenergy,andprotectsthebrainwhileescortingheavymetalslikemercuryfromthebody.Supplementingregularlywiththisacidgentlyandsafelyreleasesthesetoxinsfromthebody,asdoesconsumingplantsourceslikebroccoli,spinach,collardgreens,andchard.Takeasperthedirectionsonthepackage,eitherinpillorliquidform.
•CoenzymeQ10(CoQ10):Thiscoenzymeisfoundineverycellinthebodyandisapowerfulantioxidantthatespeciallyprotectsthebrainandthecardiovascularsystem.Ithasalsobeenshowntodramaticallyreduceglucoselevels.SincethebestfoodsourcesofCoQ10areorganmeats,sardines,mackerel,peanuts,andsoyoil,itisworthconsideringasupplement,especiallyifyourmedicalconditionincludesdiabetesorpancreaticconcerns.Takeasperthedirectionsonthepackage,inpillform.
•N-acetylcysteine:Thisantioxidantisderivedfromaminoacids.Takingthissupplementhelpssupportyourliveratatimewhenitisworkingextrahardtohelpeliminatetoxinsfromthebody.Takeasperthedirectionsonthepackage,inpillform.
•Milkthistle:Thisfloweringherbhelpstokeeptheliverhealthyandprotectitfromtheeffectsoftoxins,especiallyduringacleanse.Takeasperthedirectionsontheproduct,inpillform.
Thesearejustafewofthesupplementsthatarebeneficialasyouregainyouralkalinebalance.Again,consultyouralkalinecoach,aholisticnutritionist,oryourhealth-careprovidertohelpyouchoosetherightsupplementsanddoses.
YOUCANENJOYARESTAURANTMEAL!
Youcanstillbesociableevenwhenyouareinthishigh-alkalinestage.Justbemorecreativeanddon’tbeshytoaskforwhatyouneed.
•Saladsandsidedishesareoftengreatoptions.Orderacoupleofyummyseasonalsteamedorsautéedveggies.Don’tbeafraidtodeconstructasaladtoremovethecheeses,candiednuts,sugarycranberries,etc.Askforanundressedsaladwithsomelemonandoliveoil,andmaybealittlegarlicandherbsontheside.Andaddavocado,ifpossible.
•TryGreek,Mediterranean,orLebaneserestaurants.Greeksalad(holdthecheese),hummus,tabbouleh,falafel(bakednotfried),andcruditésareexcellentalkalineoptions.AvoidItalian,whichwilltriggercarbohydrateandbreadcravings;Thai,whichcontainslotsofsugarinitsdishes;andAsian,whichisoftenladenwithmonosodiumglutamate(MSG),soysauce,andsalt.Asimpleveggiestir-fryisfine.
•Findaself-servedeli.Chooseawrap,orbetteryet,alargekaleorchardleaf,andfillitwithyouridealfillings.Lettuce,tomatoes,sprouts,avocados,cucumbers,hummus—mmm!
•Inapinch,chooseasmallpieceofpoachedsalmonandasaladorveggieside.ThisisagoodoptionifyouareattheendoftheAspirestage.
•Whateveryoudo,skipthefriedfoods.Ifyoureallyhavetohavefries,lookforbakedones.Orabakedsweetpotato.Orwhynotwaitandtryahealthier,alkalineoptionathomeliketheGreenBeanFriesinstead?
•Askforfreshlemoninyourwater.Manyrestaurantsnowofferfilteredorbottledwater,butifnot,lemonjuicehelpstoalkalizeandpurifyyourwater.Ialwayscarryalkalinedropsinmypurse.
•Avoidalcoholfornow.Thismaybetrickyifyouareinclinedtohaveaglassofvinowithyourmeal.Askthebartendertopouryouasparklingwaterwithfreshlysqueezedlime,lemon,orgrapefruitandfreshmint.You’llfeelandlooklikeyouarehavingacocktail!
•Afterdinner,askforaminttea.Teamadewithfreshordriedmintleavesistheperfectwaytohelpthedigestionofyourmeal.Asmallsquareof90%orhigherdarkchocolatewithyourteacanbearealtreatifyouarenearingtheendofthisstage.Bemindful,though,becauseitcanbecomeaddictiveifyouenjoyittoooften.
PREPAREFORTHEUNEXPECTED!
Payattentiontoyourhunger.Youmostlikelyareaccustomed,asmanypeopleare,tohaving3mealsadayandnothinginbetween.Whenyourdigestivetractissluggishandboggeddownwithheavy,low-water-contentfoodsandpoorfoodcombinations,youwillfeelsatiatedbutmaynotactuallybegettingallthenutrientsyouneed.Withanefficientdigestivetractandalkalinefoods,yourbodyisquicklytakinginallthevitalnutrientsyouneedtobehealthy,whichis
bodyisquicklytakinginallthevitalnutrientsyouneedtobehealthy,whichisexactlywhatyouwant.Providedyouarenourishingyourselfwithwholesome,predominantlyalkalinefoods,it’sperfectlyfinetoeat(orbetteryet,drinkagreenjuice)ifyouarehungry—evenifitissoonafteryoulastate.There’snoneedtocountcaloriesorweighyourfood,butbepreparedforthosesurprisemomentssoyoucanmakegoodfoodchoices.Ikeepgreenspowdershandyinmypursetoaddtowaterbetweenmealsandthiscurbsmyhungerwithinminutes.Ialsoneverleavethehousewithoutsomesoakednutsorveggiestickstosnackonwhenneeded.
GETCHARGEDONWATER!Innature,watermaintainsitselectricalchargebecauseitisalwaysmoving.Mosttapandbottledwaterliesstaticinreservoirsandcontainersthatcancauseittoloseitselectricalcharge,reducingitssurfaceareaandmakingitharderforthebodytoabsorb.Restructureyourwaterwithanionizingfilteroranon-electricportableunit(seeResources).Remember,hydratewith12–16cupsoffilteredalkalinewaterperday.
Keepinmindthatsometimesthebody’scryforfoodisactuallyacryforwater.Soalwaystrytohydratefirstandthenhaveahealthysnackorjuiceifyoustillfeelhungry.Justbesurenottoignoreyourbody’srequests.Asyourbodydumpsitsdeep-seatedacids,youmayexperiencesome
discomfort.IfyouhavealreadybeguntocleanseyourbodyintheInspireand/orDesirestages,thesesideeffectswillusuallybelesspronounced.However,ifyouarerespondingseverely,ormaintaininga100%alkalinedietfeelstootaxing,simplystepback,patyourselfonthebackforhowfaryou’vecomeandthetoxinsyou’veletgothusfar,andthen,ifneedbe,adjustyourcourse.ReviewyourintentionandrecommittotheAspirestage,orperhapsreturntotheflexibilityoftheInspirestageuntilyoufeelreadytodiveinto100%alkalineeatingagain.SometimesthehardestpartaboutbeingintheAspirestageisnotthephysical
stuffbutthesocialandemotionaleffects.Itcanbehardtomakeabigchangetoyourlifestylewhenyourfriendsandfamilymembersarequestioningyourchoicesoryouareunsureabouthowtofitinrestaurantdinnersandmealsoutwithfriends.Hereareafewstrategiestoconsider:inviteorchallengefriends,family,orco-workerstotryadayor2withyoubychoosing,prepping,andeatingsomeyummyrecipestogether;callaheadtotherestaurantandaskthecheftocreatesomethingdeliciousforyou;carrydigestiveenzymeswithyouincaseyouroptionsarelimitedinarestaurant.Avoidgettingstressedoverbeingdifferentoreatingsomethingtooacidic,asthatactuallycreatesacidswithinthebody.Youmaynotwinovereveryoneoreatperfectly,butthat’sokay.Staytrue
body.Youmaynotwinovereveryoneoreatperfectly,butthat’sokay.Staytruetoyourintentionanddothebestyoucansothatyouwillcontinuetoseeyourhealthimprove.Remember,thisstagewon’tlastforever!Onceyouarealkalinebalanced,youwillhavemuchmoreflexibilitywithyourmeals.
EMBRACETHEBENEFITSOFYOUREFFORTS!
Yay,you’redoingit!Bystickingwithahigh-water-content,high-alkalinediet,youaredumpingtoxins,squeaky-cleaningyourbody,anddevelopingahealthynewlifestyle.Youaresurelyinspiringotherpeoplewithyourcommitmentandvitality—eventhoughtheymaynotbetellingyouthis.Andbestofall,youareresolvingyourmedicalcondition,yourweightissues,yourfeelingsofsluggishnessgradually,sustainably,and,ifyoucontinuetochoosepredominantlyalkalinefoods,forlife.BythetimeIreachedtheendofthisstageafter3½months,Iwastrulyin
seventhheaven.Mypainwasvirtuallygone!Iwasconsumingasmallamountofacidicfood—10–15%—andhadgottenintoarealrhythmwiththislifestyle.Ihadlostover40poundsofexcessweight,whichjustfelloff.OfcourseIwasjustecstaticaboutthis!Myenergylevelshadsoared,andIcanhonestlysaythatmymentalhealthandpositivityhadimproved.Partofthatfeelingwascertainlytherelieffromchronicpain,butitwasmorethanthat.Ifeltontopoftheworld!
THEBRAIN-GUTCONNECTIONIfyouhaveneverexperiencedthe“feel-good”factorthatcomeswithregularbowelmovements,youwillexperienceithere.Thesenseofsatisfaction,relief,andoverallwellnessarereal—anumberofneurotransmittersinyourgutwithatleast7kindsofserotoninreceptorsaredirectlyconnectedtoyourbrain.Payingattentiontoyourbowelfunctionandyouremotionsisallpartofanewawarenessforyourhealthybody.
Whatyouexperiencewillbeuniquetoyou,butIcansayyouwillmostcertainlygetmorethanyoubargainedfor—inagoodway.Theeffectsarenotonlyphysical,butalsomental,emotional,andspiritual.Maintainanalkalinebalance,andthesebenefitswillbelong-lastingtoo.
WHAT’SNEXT?
Bynowyouwillhaveestablishedanalkalinebalanceforyourbodyandwillknowwhatfeelsrightandhealthyforyou.Untilyouexperiencethisfeelingofoptimalwellness,it’simpossibletoknowwheretoreturntowhenyoutiptheacidicscaleandit’shardtobetrulyinspiredtocontinuouslymakethechoicesthatwillkeepyoufeelinggreat.Now,however,youcanzigandzagasyoulikewiththeconfidenceofknowingyouhaveahomebaseyoucanalwaysreturnto.Yoursymptomsmostlikelyhavesubsided,yourenergyisdramatically
improved,andyourpHisnear7.0–7.2,orhigher,whichmeansyouarereadytomoveontotheAcquirestage.Thereyoucanincreasetheamountofacidicfoodsinyourdiet,includingsomemildlyacidicrecipes.Youwillbeaimingforabalanceof75%alkaline-formingfoodsto25%acidicfoods,orevenanoptimal80/20balance,foreachofyourmealsor,attheveryleast,fortheday.Withyourdigestionworkingwellandyourbodycleanedup,you’lladdthelastpiecesofyourlifestylechange:exerciseandmentalandemotionalbalance.Congratulations!You’vecomealongway!Nowcarryon!
TRYTHESE3RECIPESasyouAspiretosolidalkalinefoods
CreamyLemonChiaPorridge
KaleCaesar
SteamedAsparagusandSnowPeaswithLemonParsleyGremolata
STEP4
ACQUIRE
MaintaininganAlkaline-balancedLifestyle
Youralkalinechoiceswillgiveyoucontrolofyourwell-
beingandprovideconfidencethatyouwillhavetheenergy
yourequiretoliveafullandambitious,long,happylife,
freefromsicknessanddisease.
Starthereif:
•youhavesuccessfullycompletedtheInspireand/ortheDesireand/ortheAspirestage(s)andarereadytomoveontomakingalkalinefoods,exercise,andpositivityapermanentpartofyourlife
•youalreadyeatahigh-alkalinediet,yourbodyismostlyfreeoftoxinsandyourdigestivetractisclean,andyouarereadytooptimizeyourwell-beingwithexerciseandpositivity
•youjustwanttojumprightintoanalkalinelifestyleandbalanceallyourmeals
Aimfor:
•75–80%properlycombinedalkalinefoodsateverymeal.Choosefromanyoftherecipesinthisbook.
Planon:
•doingthisfortherestofyourlife!
ThinkoftheAcquirestageasapermanentlifestylechoice.Onceyoureachthispoint,youwillhavemadeitthroughthestorm,lovehowyoufeel,andwanttoshareyourabundantenergyandvibrancywiththeworld!Youwillbeglowing!Waytogo!Whileyouarehere,rightnow,makeanoteofhowitfeels.Justreallyfeelit,takeamentalsnapshot,andlockitinyourmemoryforthedayswhenyoufallofftrack.Andwhynotrecorditinyourjournalorwithaselfietoo?Thisfeelingofwellnessandvibrantenergywillkeepyoulovingyourlifestyle.IfeelamazingwhenIeatinanalkalineway,balancingmymealseveryday
andconsuminglotsofwaterinbetween.It’sawayoflivingnowthatkeepsmecompletelyfreeofbackpain,andwhenIstray,Iamquicktorecovermyregimeasmybodygivesmethesignstogetmebackontrack.OftenImightdoashortveggiefeast(Desire),theneatlotsofpurelyalkalinemeals(Aspire),and,yay,it’sallgoodagain(I’mbackatAcquire).ChangingwhatIeatwasthebiggestpieceofalkalizingmylifestyle,but
noticethatIsaid“lifestyle”andnot“diet.”Analkalinelifestylealsomeanstakingalookatyourexerciseprogramandatyouremotional,mental,andspiritualhealthandmakingchangestosupportyourreturntooptimalwellness.
SETYOURINTENTION
Makingalife-longcommitmenttonourishandnurtureyourbodybyeatingwell,gettingregularexercise,andtakingcareofyourmental,emotional,andspiritualhealthisanawesomeandinspiringdeclaration.(Quick,getthatjournalout!)Lookatthejourneythat’sbroughtyoutothisplaceandcongratulateyourself!Yourbodyisnowinagoodpositiontobeabletomanageawidervarietyoffoods.Youralkalinebuffersarestrongandyourbodyhasthecapabilitytoreleaseacidsandtoxinseffectively.Butletmeremindyouthatitprobablytookabitofhardworktogethere,right?Yourbodyisniceandtidynow,sodoyourbesttokeepitthisway.Whenyouchoosetozigorzag,pulloutyouralkalinetricksandgetbackontracksothatyoudon’tfindyourselfwithabodythatissickandtiredalloveragain.Makeacommitmenttoadd30–35minutesofexercisetoyourdaytohelp
yourbodymoveoutitsdailyaccumulationofacidsandpreventarecurringbuildup.Try15minutesofyogaand15minutesofbriskwalking—mixingitupmakestheexercisemorefunanddoable.Alsomaketimeeachdayforenoughrestandfor1activitythatwillprovideyouwithapositivemental,emotional,orspiritualexperience.Tryjournalingwhatyouaregratefulfor,enjoyingqualitytimewithlovedones,meditating,listeningtocalmingmusic,orifnecessary,meetingwithaprofessionaltoworktowardemotional,psychological,orspiritualhealing.Payattentiontothispartofyourlife:acidsresultfromstressandnegativeemotions,soyouralkalinesuccessdependsonahealthyemotional,spiritual,andmentalstate.
MAINTAINYOURALKALINEDIET
Balanceyourdailyintake,mealbymeal,withalkalinefoods,aimingforanoverallbalanceof75%alkalineto25%acidicfoods,anddrink12–16cupsofwaterthroughouttheday.Bycombiningyourfoodsproperlyateachmealandeatinganddrinkingseparately(seesidebar),youwillbeabletomaintaingooddigestion.Bypreventingfoodsfromfermentinginsideyou,youwillhaveahealthy,balancedgutflora.Avoidyeastsandfungi(vinegar,pickles,mushrooms,algae,spirulina,etc.).Limityourconsumptionofbeerandwine(savethemforspecialoccasions)andfishandmeats(eatthem1–3timesaweek
atmost,asnomorethan20–25%ofyourmeal,andonlythebestsourcesyoucanfindandafford),allofwhichcausethebodytoformacidsthatbogdownyourdigestionandcanleadtoinflammationanddisease.Ifyouareexperiencingaseriousmedicalcondition,refrainfromallanimalproductsuntilyouarebalancedandwell.Withanylengthydeviationfromthealkalinediet,youwillfeelthedifference
inyourbody—yourearlywarningsignthatyouareveeringofftrack.Butyoucanstillindulgeinhighlyacidicandmucus-formingfoods,suchasdairycheese,sweets,andalcohol,aslongasyouconsumethemnomorethanafewtimesaweekandinsmallportions.Makeorbuythebest-quality,indulgentorganicacidicfoodsyoucanandenjoythemwithoutbeatingyourselfup.Ideallyuselowheatandcarefullysteam-fry(inbrothorwater),braise,poach,orbakeyouranimalproteinsandsoft-boilyoureggstominimizedenaturingtheproteinsandhelpretainthenutrientvalueoftheprotein.Ifyouoverindulge,justbumpyourdietbackupto90–100%alkalinefoods,boostyouralkalinesupplementsalittleuntilyourpHlevelsrise,andmoveon.
EATANDDRINKSEPARATELYBreakthehabitofdrinkingduringmealtimes.
•Drinkalkalinebeverages,includingwater,upto30minutesbeforeyoueat.•Drinknothingwhileyoueat.•Drinkmorealkalinebeverages,includingwater,60minutesafteryoueat.
Why?Liquids,includingwater,diluteyourdigestivejuicesrightwhentheywillbegoingintohighgeartobreakdownyourfoodintousablenutrients.Allowingyourbodytofullydigestfoodswithoutinterferencepreventsfermentationinthegut.
Ifyoureallyhavetodrinksomethingduringameal,enjoyupto1cupofalkalinegreenvegetablejuiceoralkalinelemonwaterwithacompletelyrawsalad(thatyouchewwell).Thevegetableshaveahighwatercontentandplentyofliveenzymesandwillrequirelesseffortfromyourdigestivesystemtoprocess,thusadrinkduringyourmealwon’tinterfere.
Drinkingwine/alcoholwithameal,especiallyifitcontainsmeatorgrains,isparticularlytrickyforyourdigestivesystem.Ifyouindulge,takeadigestiveenzymewithyourmealandalwaysaddanicebigleafysalad.
THEPROTEINQUESTIONDoesaplant-baseddietprovideenoughprotein?Theansweris,yes!Analkalinedietprovidesexactlywhatthebodyneeds.
•Adietrichinawidevarietyofplant-basedfoodsprovidesthebodywithplentyofthemosteasilyassimilatedformsofprotein.
•Expertsnowsaythatconsuming20–35gramsofproteinperdayisbetterforyourhealththanpreviousrecommendations.Mostfolksareconsumingmuchmore.Toomuchproteinhasbeenshowntoincreasetheriskofcancer,particularlyanimalprotein,whichishighlyacidic.
•Asinglemealof½cupoflentils(9grams),1cupcookedkale(2.5grams),½cuppeas(4grams),and¼cupalmonds(7grams)givesyou22.5gramsofprotein
Ofthe20aminoacidsthatformthebuildingblocksofprotein,9aretermedessential.Foodsthatcontainall9essentialaminoacidsarecalledcompleteproteins,butyoucangetcompleteproteinsbyeatingawidevarietyofplant-basedfoodsthroughoutthedaythattogethercontainall9essentialaminoacids,especiallygreensandgrasses.
Athletesaswellaspregnantorbreastfeedingwomenmayrequiremoreprotein.Ifnecessary,supplementwithisolatedplantproteinssuchashemporsproutedbrownrice.Consultyourholistichealth-careproviderwhocanassistwithyourindividualneeds.
GETACTIVETHEALKALINEWAY
Exercisinginanalkalinewayhelpsreleaseacidsandtoxinsfromthebody,increasesyourbreathingcapacity,upsyourproductionofredbloodcells,improvesyourdigestion,andstimulatesyourmetabolism,tonamejustahandfulofthebenefits.Youdon’tneedtorunmarathons;infact,pleasedon’tuntilyouconsultanalkalinecoachtohelpyoucombatallthelacticacidyoucreatewithintenseexercise.Butdofindawaytobringbalancetotheactivepartofyour
intenseexercise.Butdofindawaytobringbalancetotheactivepartofyourlife.
THEFACTS:HowExerciseHelpsAlkalizetheBodyEngaginginphysicalexerciseisagreatnaturalwaytoelevateyourmood,reducestress,andregaincalmnessandclarityofmind.Exercisingmoderatelyfor30–35minutesreleases“feel-good”chemicals,suchasendorphins,adrenaline,serotonin,anddopamine,inthebrain.Andthesechemicalscanreducestresshormoneslikecortisoltoproducefeelingsofwell-beingandeveneuphoria(a“runner’shigh”).Evendoinggentleexercise,suchasyogaorahandfulofgoodstretchesforjust10–15minutes,canimproveyourmoodanddecreasefatigue.Moveyourbodyinsomewayevery.single.day.andyouwillfeelthebenefits.Alkalizingyourexerciseroutinemeanschoosinganaerobic(withoxygen)
activitytoimproveyourbody’suseofoxygen.Youneedtosweatsothelymphaticsystemwillreleaseacidsandtoxinsthroughyourlargesteliminationorgan,yourskin,andbyrespiration.Increaseyourheartrateenoughthatyoucanstillcarryonaconversationwhileexercisingwithoutbeinginpainorgaspingforair.Onceyoupushittoastateofexhaustion,youareexercisinginananaerobic(withoutoxygen)mannerthatproduceslacticacid.Remember,analkalinelifestyleisaboutreducingacids,notcreatingthem.Extremeathletesshouldbeawareofrechargingwithelectron-richalkalinefoods,whichwillbuffertheacidsandrestoretheelectricalchargetosore,tired,anddepletedcellsinthemuscles.Richgreenspowdercombinedwithalkalinewatercanbeagreatpick-me-upinthemiddleofaworkoutandafterwardtohelpbufferandreleasethelacticacid.Newresearchshowsthathealthyfatprovidesmorethantwiceasmuch
potentialenergyasproteinorcarbohydrates.UltrarunnerStuMittlemanislivingproofthatadietrichinhealthyfatsandelectronsfromalkalineplant-basedfoodsprovidesenoughenergytosuccessfullyfuelintenseexercise—andwithfarlesslacticacidproduction.HeranacrossAmericafromcoasttocoast!Moreandmoreathletesareskippingthecarb-loadingandfindingtremendousresultsandoptimalwellnesswithanalkalinelifestyle.
TRYTHIS:AlkalizeYourExercise
1.Assessyourcurrentlevelofactivity.Recordinyournotebookwhatgetsyoumovingandhowoften.Isitindoors?Outdoors?Withafriend?
2.Reviewyourcurrentexerciseprogramwithyourhealth-careproviderorapersonaltrainer,especiallyifitisintenseoryouhaveahealthcondition.Worktogethertochoosetheexercise(s)youlikebestanddevelopaprogramthat’srightforyou.
3.Makeacommitmenttofollowaprogramthatincludesatleast30–35minutesofmoderateexerciseeveryday.Ifyourfitnessprogramisextremeandcontributingtoyourillhealth,committoreducingituntilyouarehealthyandbalancedagain.
4.Ifyouareanathlete,workwithanalkalinecoachtobalanceyourlacticacidandtrainyourbodytoburnfatsinsteadofcarbs/sugarsforoptimalenergy.
Onceyoumakeonechange,you’llstarttoseeotherthingsshift—forthebetter.Moveyourbodyinsomewayeveryday,andyourmindwillbecomeclearer,yourenergywillimprove,andyourbodywillhealfaster.It’sproofthateverythingisconnectedandthatyounevercantellwherethatfirststepwilllead.
4LOW-IMPACTEXERCISEOPTIONSTheseactivitiesaregreatforanyone,anytime,especiallywhenyou’rehealingfromamedicalconditionorwhenyou’vebeeninactiveforawhile.AccordingtoDr.BrianClementoftheHippocratesInstitute,exercisecanspeeduphealingsignificantly.Do1oftheseorcombinethemforatotalof30–35minutesofdailyexercise.
•Rebounding.Neverheardofit?It’sjustbouncingonaminitrampoline,likewhenyouwereakid.Allyoudoisbouncewithoutallowingyourfeettoleavethetramp.It’sgentleonyourjointsandhelpstoimprovedigestionandelimination.Yourcalvesgetareallygoodworkout,asdoyourheart,blood,andlymphaticsystem,whichregulatestheimmunesystemandhelpstocleanupdebrisandreleaseacidsandtoxinsfromthebody.Thepumpingactionofyourcalvestriggersthemovementoflymphaticfluid,soreboundingforupto30minutes(allatonceorintwo15-minutesessions)jump-startsthelymph,issimpletofitintoyourday,andwillgreatlyenhanceyouralkalinelifestyle.Startwith2–3timesperweekandgraduallyincreaseyourfrequency.
•WholeBodyVibrating.Avibrationtemplateisasimpleplatformthatyoustandon.Itvibratesatvaryingdegrees.Tenminutesonthevibeislikea60-minutewalk,anditcanmoveandstimulatenearlyeverymuscleinyourbody.Thesemachineshavealsobeenproventoassistinrebuildingbonedensity.Whoknew?IusedthismachineeverysingledayasIhealedmyherniateddiskbecauseIwasunabletobounceandcouldn’twalkformorethanafewminutesatatime.Istillusemyvibrationplate,sometimesdoingstretchestoincreaseitseffectiveness.It’sgreatexerciseonitsown,
andmakesagreatwarm-uporrecoveryforanotheractivitysinceitreducesanyfatigueorpainyoumayfeelasyoubeginanewexerciseregime.
•Walking.Thisisasimpleexercisethatneedsnospecialequipment.Tryfor30minutesormore,butdon’tbeatyourselfupifyouonlyfitin10.Evenjust10–15minutesadayatabriskpaceisbetterthannowalkingatall.Andbreathe…breatheinthefreshair,andtakenicedeepbreathsofoxygentonourishandalkalizeyourcells.Allowyourmindtowanderorbequiet,orconnectwithacompanionalongtheway.Walkingdoesabodygood!
•Yoga.Thiscombinationofmeditationandstretchescalmsthemindandencouragescirculation,whichhelpstoreleasetoxinsfromthebody.It’slikemulti-tasking!Afteraclass,mymindfeelsrejuvenatedandmybodyfeelslikeastretchyrubberband.EventhoughInolongersufferfrombackpain,Iamstillcautiouswithsomeposes.Tellyourinstructorifyouhaveanyphysicallimitations;theycanhelpyoumodifyyourpracticesoyoudon’toverdoit.Onceyou’refamiliarwiththeposes,usingayogavideo(seeResources)athomecanmakeiteasiertofitexerciseintoyourday.
ADOPTAHEALTHYSLEEPROUTINE
AccordingtotheNationalSleepFoundation,mostadultsshouldbesleeping8hourspernight,butthenationalaverageisjust6.7hours.Notonlydoyoufeelcrankyandgroggywhenyou’resleep-deprived,butyourbodydoesn’thavethechancetodoallthedigestingandcleansinganddetoxingandrepairworkthathappenwhileyou’reatrest.Healthyeatingandexercisearen’tenoughtomaintainoptimalhealthifyourbodydoesn’tgetthechancetousethenutrientsandtakeoutthegarbage.
TRYTHIS:CultivateGoodSleepHygiene
1.Committosleeping8hourspernight.Recordinyournotebookwhatpreventsyoufromgettingenoughrest.Isitnotgoingtobedearlyenough?Difficultyfallingasleep?Orstayingasleep?
2.Reviewyoursleephygienewithyourhealth-careprovider,especiallyifyouarechronicallyundersleeping.Worktogethertoimplementchangesthatwillallowyoutogetenoughconsistentrest.
3.Takenapsifyouneedto,butdon’tletthesebeasubstituteforagoodnight’s
sleep.
EDUCATEYOURSELF
TheMind-BodyConnectionBynow,ifyou’vecleanedupyourdietandintroducedregularexercise,youareprobablynoticingthatallthegoodthingsyou’refeedingyourbodyarehelpingyouthinkclearlyandpositively.Itcanbeenormouslyempoweringtorealizeyou’vejustmovedyouracidicbodytoahealthier,alkalinestateandthatyouhavethemeanstocontrolyourhealthandwell-being.(IstillfeeleuphoricwhenIthinkabouthowluckyIwastodiscoverthiswayofliving.)However,thispositiveoutlookneedsnurturingsothatnegativethoughtsandfeelingsdon’tcreepin,takeover,andadverselyaffectyourphysicalhealth.Learningtocultivateabalancedmental,emotional,andspiritualoutlookiscriticaltoyouroverallsuccesswithanalkalinelifestyle.Thiswasahugepieceoflearningforme.Ihonestlycouldn’tseehowawhole
bunchofvegetables,greenjuice,andwatercouldpossiblychangethetoughcartilageofmyherniateddisk.Likethedoctorsandneurosurgeonswhoweretreatingme,IreallythoughtIwouldrequireserioussurgicalinterventiontorepairorreplacethedisk.ButsinceIabsolutelydidnotwantthehighlyinvasivesurgeryandsincenothingelsewasworkingandIwasstillinagony,Iwaswillingtogivealkalizingatry.Inadditiontochangingmydiet,Ilearnedhowtousevisualizationandthepowerofbelief.Ipracticedpicturingmydiskasperfect.Ihungimagesofahealthyspinewithperfectdisksaroundthehousetoremindmetoseemydiskasalreadyhealed.Afterjust3½monthsofalkalizinganddailyvisualization,Iwascompletelyfreeofpain(andIstillam)!Itfeltlikeamiracle.Icanhonestlysaythatmybeliefshelpedtoshapemyphysicalreality.BruceLipton,authorofTheBiologyofBelief,describesyourmindasthe
computerforyourbody.Ifyoutellyourbodyitcan’t,itcan’t.Ifyoutellyourbodyitcan,itcan.Thissamethinkingisattherootofmanymind-bodytherapies,andpracticingoneoracombinationoftheseactivitiesregularlyisagreatwaytoincreaseyourmentalstrengthaswellasyouremotionalandspiritualvitality.Trymeditation,prayer,yoga,taichi,hypnosis,guidedimagery,cognitive-behavioraltherapy,creativearttherapies,andsimplerelaxation.
Regardlessofwhatyouchoose,aregularpracticewillhelpyoubecomemoreconsciousofyourmentalstateandadjustyourcourseasnecessarytomanagestress,buildandmaintainapositiveattitude,andcreatemeaningfulrelationshipsinyourlife.Thisiswhole-bodyhealing,theoptimalwell-beingthatIwantforyou!
TRYTHIS:3WaystoPrepareYourMindandBody
1.AssessyourcurrentalkalinitybymeasuringthepHofyoururineandsaliva.Recordtheresultsinyournotebook.
2.Affirmyourcommitmenttoalkalizingyourlifestyle,fromyourdiettoyourexerciseprogramtoyouremotionalandspiritualhappiness.Writeyourintentioninyournotebook.
3.Begintoidentifyareaswhereyourlifestillfeelsoutofbalance.Recordtheseinyournotebook.Onyourownorwithsomeoneelse,brainstormstrategiesforfindingandworkingtowardbalancethatfeelsrightforyou.(Needsomeideas?GabrielleBernstein’sbookMayCauseMiraclesmighthelp.)
Achievingoptimalbalanceallthetimecanbedifficult.Wegetbusy,wegetinjured,ourrelationshipsgetstressed,ourmoodfluctuates.That’slife.Butthealkalinelifestylegivesyouthetoolstogetbackontrack.Ifyourdietisoutofbalance,returntotheDesireorAspirestagestocleanupyourdigestivetract.Ifyourexerciseroutinehasgonehaywire,seeifyoucanbiketoworkorfitinayogaclassatlunchtime.Ormeetafriendforawalkratherthantea—andmakeitaregulardate.Ifyoufeellethargicorburnedout,itcanbehardtogetoutoftherut.Trysomeofthesestrategiestoachieveafresh,newbalanceinyourlife:
•Discoveryourzestforlifebygivingyourselfpermissiontofollowyourpassion!Letgoofyournegativethoughtsorlimitingbeliefs.
•Workonexpressingyouremotionsopenly,respectfully,andconstructively.•Maketimetolistentoyourinnerdialogueandresolveanyoutstandinggrievances.
•Seekhelpifyouneedtojourneythroughtraumaandlosssoyoucanheal.
•Identifyyourstressorsandthenmonitorandreducethestressfromyourdayjob,yourhomelife,andyourrelationships.(Thiswashugeforme:IthoughtIwasbusy,notstressed!)
•Makeyourhomeandworkenvironmentsjoyfulplaces.•Surroundyourselfwithpositivitybyfirstembracingityourself.Bekind.•Discoveryourconnectionwiththeenergyfieldsthatsurroundyouandarewithinyou.
•Beconsciousoftheeverydaypersonalandhouseholdchemicals/cleanersyouuse;switchtohealthyalternatives,ifnecessary.
•Choosetolivesustainablyandempoweryourselfandothersbybuyingfairlytraded,organic,sustainablegoods;takingcareoftheEarth;andactingethically.
•Begracious.Doyourbesttodo,be,andlivewellwithoutharboringfeelingsofregretorguiltwhenyoufallofftrack.
Asoverwhelmingasthislistmayseem,ifyouslowlywakeupanddoonesmallthingeachday,youwillfindyourworldbecomingmuchcalmer,cleaner,andfarlesstoxicandyouwillbegintohealandfeelvibrantforyearstocome.Justknowingyouhavechoicesisanimportantstepinmanagingstressandalkalizingyourlifestyleforoptimalhealth.
Seehereforfulltext
OPTIMIZEYOURLIFEANDYOURLIFESTYLE
Analkalinelifestyle,inmyeyes,isaperspective.Itisachoiceandafeelingofwell-being.Itisdesiredbymanyandachievablebyeveryone.Itisthelifestylenaturedesignedustofollow.ThekeytotheAcquirestageismakingyouralkalinelifestylesustainable:balancingyourdiet,yourexercise,andyourmentalandemotionalwell-beinginawaythatworksforyouinthelongterm.
Remember,yourgoalistomakeatleast75%ofyourdietalkalinevegetables(withatleasthalfoftheseenjoyedrawandthebalancelightlysteamed)andtheremaining25%orlesscookedorrawhealthy,minimallyprocessed(butideallyunprocessed)acidicfoods;toexercisemoderatelyfor30–35minutesperday;andtobuildintimeforatleastoneactivitythatbringsyoujoyandmental/emotionalstrength.TheDailySnapshotshowswhatatypicaldayinmylifelookslike.Followallthedietaryguidelines,getinyourexercise,andfindyouremotional
balanceinawaythatworksforyou.Thekeyistoalwaysfindthejoyinlife:enjoysimplepleasuresandlivethemeaningfullifeyouweremeanttolead.OneofthedailyremindersinmydigitalcalendaristhisquotefromMayaAngelou:“Bepresentinallthingsandthankfulforallthings.”Enjoythecompanyofthoseyoulove,often,ingatherings,connectingandsharingwithnutritious,heartymealsandgoodconversation.Thisisavitalpartofeverycultureandahealthy,preciouspartoflife.Adaptandcreatefoodritualsthatfitwithyournewlifestyleandrespectthechoicesofthepeoplearoundyou;introduceotherstoyourfavoritedishesbysharingthem—butdon’tforceotherstofollowyourlead.Evenifwecanbesuccessfulinextendingourlifethroughanalkalinelifestyle,wewillonlyexperiencetruehealthwhenwearelivingauthenticallyandjoyfullyandinharmonywithothers.Bewillingtosharetheknowledgethatyouhavegainedandinspireothers
withyourwords,wisdom,andexperience.Thisdoesn’tmeanpushingtheinformationonthosewhoarenotinterested,butbeinggenerousandopenwiththosewhoare.Helpthemontheirwaytotheirownjourneytowardhealth.Remember,peoplewhoarehappyandoptimisticandlivingajoyfullifelivefarlongerandattractotherswhoalsolivethisway!
TRYTHIS:Bringjoytoyourownlifeandthelifeofothers
1.Inyournotebook,makealistofthethingsthatmakeyouhappy.2.Makeasecondlistofallthethingsyoucoulddotobringjoytoothers.3.Makeacommitmenttoembracepositivityandsharethatoutlookwithyour
family,yourfriends,andtheworld.
PREPAREFORTHEUNEXPECTED!
“Healingisamatteroftime,butitissometimesalsoa
matterofopportunity.”—Hippocrates
Thelongeryouconsistentlyfollowthealkalinelifestyle,themoreitwillfeellikesecondnature.Ifpainorchronicillnessmotivatedyoutochangeyourdiet,thenthinkingbacktothosedaysisagoodwaytostayontrack(becauseyouneverwanttowindupthereagain).Ifyourjourneywasn’tsodramatic,thenbuildingasupportnetworkcanbeagoodwaytostaymotivated.Whenyoucontinuetobeconsciousofyourchoices,yourfallbackswon’tbeasdamaging.Butyoucanstillloseyourway.Herearesomewaystostayaccountableforyourownwell-being:
PAYATTENTIONTOYOURMUCUSIknow,Iknow,thisissupposedtobeacookbook,butaclearannoyingnasaldripismyearlywarningsignthatmykidsorIhaveindulgedinacidictoxins.Mucusnaturallyassistsinbufferingtheseacidsandreleasingthemsafelyfromthebody.Toomuchmucus,ofcourse,meansalowerpH,whichcreatesanenvironmentthatbreedsbacteriaandleadstoinflammation.So,atthefirstsignofadrippynose,outcomesthechlorophyll(Iuseliquidchlorophyll)andsupergreenspowder.Wealsostarttoconsume90%alkalinefoodsormoreandextradosesofgreenjuice,alkalinewater,goodoils,andmineralsalts.Wemakesurewegetsomealkalizingexerciseandlotsofrest,andweavoideveryspeckofsugar.Ikeepthetissueboxhandy!
Besuretoavoiddecongestantsandotherover-the-countermedicines—letthemucusflowanddoitsjobsobacteriaandvirusescannotsetupcamp!Ifyouareveryacidic,thatmucusmaybeaccumulatingtopreventthemfromdamagingthebloodandtissues.Insteadofadrippynose,youmaydevelopstickymucus—athickernasalorlungcongestion—asthma,poordigestion,orlightheadedness.Alkalizingyourlifestyle,boostingyouralkalinesupplements,andhydratingyourbodywillgraduallygetridofthemucusandclearupthesesymptoms.
•CheckyourpHlevelsonthe1stofeachmonthtoseeifyouaremaintainingyouralkalinebalance.
•ReviewyourweekeverySundaynight.Ifitwasaprettybalancedweek,giveyourselfapatonthebackandcarryon.Ifyouveeredoffcourse,justmakeacommitment(writeitdownwithspecifics)toincreaseyourintakeofalkalinefoodsandsupplements,maintainyourexerciseprogram,andbalanceyouremotionallife.Needtocreatethehabitofcheckinginwithyourself
regularly?Placeastickynoteonyourbathroommirrorthatsays“IsitSundaytoday?”
•Keepajournal,andrecordyoursuccesses,yourfavoriterecipes,andyourzigsandzagsfromthelifestyle.Thisinformationwillhelptoreinforcethepositive,motivateyoutostayontrack,andhelpyouanticipatewhenyou’relikelytoloseyourwaysoyoucanstrategizewaystoavoidit.Whenlifegetsbusyoryou’retraveling,useyourjournaltoplandinner,whatfoodstosoak,orwhenandwheretofindayogaclass!
•Rewardyourselfbycelebratingmilestoneswithatreatlikearelaxingmassage,apedicure,acozynewsweater,orevenjustacandlelitbubblebath.Positivereinforcementonlybreedsmorepositivebehavior.
•Committoaveggiefeasttwiceayear,orhoweveroftenfeelsrightforyou,andmarkitinyourcalendar.Feastonyourownorfindapartnertojoinin,evenifit’sjustfor1day.Joinanonlinegroup(seeResources)foraddedsupport,ifnecessary.
•Ignorethenaysayersandtakeprideinyourachievements.Changealwaysinvolvesresistance,whichcanmakeyou—andothers—doubtyourchoices.Thoseinnergremlinsareyourfears—andthefearsofotherswhoareafraidthey’llneedtochangetoo—soacknowledgethemandthenstandstrong.Youknowyou’remakingpositivechanges,somakeanothergreensmoothieandtoastthegoddessofkaleoryourAlkalineSister!
•Developasupportnetworkofcheerleaders,like-mindedfolks,andprofessionalswhocanteach,guide,andsupportyoualongtheway.Ifyouusefoodasanemotionalcomfortintimesofstress,seekoutagoodcounselorwhocanhelpyougettotherootofyourissuesandsolvethemsotheydon’tgetinthewayofyouralkalinejourney.Ifyoutendtogetsidetrackedwhileonvacationoraroundtheholidays,workwithanalkalinecoachoranonlinesupportgrouptohelpyougetbackontrackifyouneedhelp.
TRICKYFOODSHowisitthatsomefoodsalwaysseemtosenduswayofftrack?Beespeciallycarefulwith:
•wine(remember,ittakes8glassesofalkalinewatertoneutralize1glassofwine)
•darkchocolate(choose90%cacao,withoutrefinedsugar)
•caffeine(1–2timesaweekatmost)
•sugar(thisoneistheworst!)
•wheat(choosespeltifyoucan)
•dairy(especiallycheese!)
Thesetendtocreepbackintoourdietasasocialthing,notjustoncebutoften.Ifyoufindyourselfconsumingtheseregularly,embraceacleansingregimetoregainbalance.Committoaveggiefeast1dayaweekor1dayevery2weeks,oratleaststicktojuicesuntillunchtimeafewdaysamonthandhaveabigsaladfordinner.Thiswayyou’llmaintainthefruits(umm,Ishouldsay“veggies”)ofyourlabor!
Remember,nooneisperfect,somostofall,don’tbedownonyourself.Setagoaltobeginagainandthenjustgoforit!Gobacktothatmentalsnapshot(orselfie)youtookwhenyouwerefeelinghealthyandvibrant.Openyourjournalandrereadjusthowcleanandaliveyoufeltaftercompletingtheveggiefeast.Workyourwaybacktoyouralkalizingcommitmentwithwhateversupportittakes,’cuzyoudeservetofeelgreat!
EMBRACETHEBENEFITS
Bychoosingtoalkalizeyourlifestyle,youhavetakenonresponsibilityforyourownhealth.Thisisthemostempoweringstepyoucantaketoimproveyourqualityoflife,forgood.Younowhavethenecessarytoolstochooseoptimalwell-beingatanytime.Ifyouhavefollowedthe4stepsofthealkalizingprogram—orevenifyou’ve
justjumpedinattheAspirestage—youhavelearnedmoreaboutyourbody,fromitsstrengthsandweaknessestohowbesttoworkwiththesetoimprove
fromitsstrengthsandweaknessestohowbesttoworkwiththesetoimprovedigestion,reducecravings,andovercomeyeastovergrowths.Youhaveaclearerpictureofwhatitmeanstoalkalizeyourmealsandwhatfoodsgenerateacidityinthebodyaswellashowtobalancethemwithalkalinemineralsupplements,mindfulmeals,andalkalinethoughts.Youhavelikelyimprovedyourdietanddigestion,evenifyou’vejustbeguntomakesmallchanges.Andyouarereapingthebenefitsofvibrantenergyanddiminishingill-health.Perhapsyouhavereachedoutorhaveaplantoconnectwithnew
communitiesthatalignwithyouralkalinejourney,ormaybeyouhavedeepenedyourpersonalrelationships.Perhapsyouhaveevaluatedyourwork-lifebalanceandconsciouslyminimizedyourstressload.Ifyouhaveexpandedyourhealthierchoicestoincludeallareasofyourlife—fromalkalizingyourexercisetobuyingorganicorswitchingtolesstoxiccleaningproductsinyourhome—youwillberewardedwithgreaterpeaceofmindandahealthierYou.Congratulations!Youarewellonyourwaytooptimalwellness.
WHAT’SNEXT?
Thisiswhenthealkalinepartybegins!Woohoo!Hip,hip,hooray!MakeyourselfabeautifulcelebratoryPancakeCakeandshareitwithyourlovedones,orsimplymaketimeforyourveryfavoriteactivityandbaskinthefeelingofvibranthealththatyouhavecreatedforyourself.Lookinthemirror,acknowledgeyourselfforregainingcontrolofyourhealth,andgivethanks.Yourjourneydoesn’tendhere.Ihavebeenalkalizingmylifestyleformany
years,butIcontinuetolearnaboutmybody,abouthowitrespondstodifferentsituations,andabouthowtoenhancemywell-beingwithcomplementarypractices.Manynaturalhealth-careprovidersandholisticpractitionerscanhelpyoutofine-tuneyourhealththroughthyroidandadrenalhormonetesting,hairanalysis,andmetabolictyping,andtodeep-cleanspecificpartsofyourbodythroughlymphaticmassage,livercleansing,colonhydrotherapy,infraredsauna,andevenchiropractic.Lookforworkshopsofferedbyspecialistsinyourowncommunity;theyareoftenfoundadvertisedonbulletinboardsatyourlocalhealthfoodstore.TheresourcesectionatthebackofthisbookincludeslinkstowebsitesandrecommendedbooksthatprovidemoreinformationaboutmanyofthetopicsI’vecovered.Whateveryoudo,continuethismagnificentjourneytolivingwell!TheAriesinmeencouragesyoutogentlyshareyourjourneywithothers,
particularlythosewhoarecuriousaboutthechangesyou’vebeenmaking.(Sharingwithpeoplewhoarenotinterestedisnotonlydiscouragingbutalsoputsdoubtinyourmind—trustme,I’vebeenthere!)Justbetheexampleandlivethelife.Peoplewillseehowyouglow,noticeyourboundlessenergy,andwanttoknowwhatyoursecretis.Youcanbepartofthemovementtowardglobaloptimalwellnessjustbytakingcareofyou!Andpleasestayintouch!Iblogatwww.alkalinesister.com,whereyou’llfindarticlesaboutalkalizing
yourlifestyleandmanymorerecipes(andprettypictures,ofcourse!).Ifyoucreateanyyummyones,sharetheminthecomments.YoucanalsofollowmeonInstagram(@alkalinesister),whereIshareevenmorerecipesandprettypictures,oronPinterest(alkalinesister),whereIamconstantlycompilingawealthofalkalineinformationforyou.Whereveryouconnectwithme,besuretosayhelloandletmeknowhowyouaredoing.IamincrediblyinspiredbyYou!AsyourAlkalineSister,Itrulycareaboutyouandyourjourneyandyourwell-being,andI’lldomybesttoansweryourcommentsandquestions.JidduKrishnamurtisaid,“Itisnomeasureofhealthtobewelladjustedtoa
profoundlysicksociety,”andmytruehopeisthatyoufindyourwayandlivethewildlyvibrantlifeyouweremeantto,freefromsicknessanddisease.Anothergreensmoothiecheertoyou!Nowlet’seatsomeyummyalkalizing
food!
TRYTHESE3RECIPESforyournewlifestyle
RhubarbAlmondScones
ThaiSpaghettiSquashNoodleswithSweetChiliSauce
RawRavioliwithPestoandMacadamiaCheeze
GETTINGSTARTED
Therearenorealrulesabouthowtoprepareforalkalizing
yourlife.Ifyouareanythinglikeme,you’lljustdive
rightintoyourfavorite-lookingrecipe,gatheringthe
necessaryingredientsandtoolstogetstarted,andthen
testingyourskillsasyougo.
However,there’snodenyingthatawell-stockedand
organizedkitchenhelpsmakemealprepeasier.Inthe
followingpages,you’llfindinformationaboutthetools
andfoodsIliketohaveonhand,andsometipsforsoaking
andsproutingbeans,grains,andnuts—incasedoingthisis
newforyou.
Whenyougettotherecipes,don’tgettoohungupon
measurements,ingredients,orequipment,becausealittle
tweakhereortherewon’tspoilanyrecipeinthisbook.
Manyofthesedishesaredesignedtogotogetherwith
others,somixandmatchasyouplease.
Lastly,besuretonotethatthereare3differentkindsof
recipes—purelyalkaline,alkalinebalanced,andmildly
acidic(seethispage)—selecttheonesthatareappropriate
forwhereyou’reatinyouralkalizingjourney.Alrighty,
offyougo…
What’sinMyAlkalineFridgeandFreezer?
Iamaddictedtoveggiesandusuallytrytocramallthoselistedbelowinmyfridgeatonce,butbuythefoodsyoulovethemostinquantitiesyou’lluse.Choosethefreshestlocal,organicgroceriesyoucanfindandpopthe
veggiesintogreenproducebagstomaximizetheirfreshness.
Greens:arugula,babygreens,butterlettuce,chard,dandeliongreens,kale,mâche,romaine,curlyorleaflettuce,spinach,wheatgrass(nowandthenorwhenveggiefeasting)Vegetables:beets(allcolors,keepthetops);bellpeppers:red,orange,yellow;bokchoy;broccoli;cabbage:red,napa,savoy;carrots(keepthetopsforjuicing);cauliflower;celery(organiconly);lotsofcucumbers;jicama;kohlrabi;zucchini;andseasonally,wintersquash,sweetpotatoes,radishes,Jerusalemartichokes,artichokes,asparagus,Brusselssprouts,greenbeansSprouts:garlic,mung,onion,pea,radish,soybean,sunflowerFreshherbs:basil,cilantro,dill,mint,parsley,andseasonally,rosemary,thyme,chives,andsagegrowoutsidemydoorAlkalizingfruits:avocados,freshyoungcoconuts,whitegrapefruit,lemons,limes,tomatoesOtherfruits:cantaloupe,watermelon(inseason,inmoderation),organicberries(inseason),greenpears,greenapples,mangoes(allinextrememoderation)Roots:freshginger,freshturmeric,andburdockrootsHealthyoils:Udo’s3-6-9oil,flaxoil,hempoil,fishoil,grapeseed,hazelnut,almond,andsesameoilsMylks:organicalmondmylk,coconutmylk(andpurecoconutwater)Staples:homemadesaladdressings,pesto,hummus,savorynutsprinkleRawnuts,seeds,andflours:almonds,Brazilnuts,cashews(thefreshestrawcashewsIcanfind),hazelnuts,pecans,pinenuts,rawpistachios,walnuts,flaxseeds,hemphearts,pumpkinseeds(pepitas),sesameseeds,sunflowerseeds,almondflour,coconutflourSeedandnutbutters:rawalmondandsunflowerbutters,tahini(rawsesamebutter)Freezer:freshlocalfish(usuallyPacificsalmon);organicedamame;organicberries;VeggieBouillonCubes;pesto;sproutedgrainunleavenedbread(i.e.,Mannabread);sproutedgrain,spelt,orbrownrice;extraflours,nuts,orseedstomaintainfreshness
What’sinMyAlkalinePantry?
Thedrygoodsthatroundoutthislifestyle!Iluuuvtoeatveggiesontheirown,butwithjustafeworganicspices,otherflavorings,andlow-alkalinenuts,grains,orseedsIcanturnthemintomanydifferentandreallytastymeals.Askthestaffinyourlocalorganicmarketforatourifsomeofthese
goodiesarenewtoyou.
Spices:allspice,blackpepper,cardamom,cayennepepper,chipotle,cinnamon,cumin,Madrascurry,driedmustard,nutmeg,onionpowder,oregano,paprika,smokedpaprika;freeze-driedordriedherbs(organic,non-radiated)asinbasil,dill,oregano,thyme.
Flavorings:purevanilla(groundorbeansoralcohol-freepureliquidextract);salts(Celtic,Himalayan,Maldon,realunrefinedseasalt);freshgarlic,onions(sweet,white,orpurple,orshallots),BraggLiquidAminos(anon-fermentedsoysauce),kombu,dulse;rawcacao,carobpowder,lucuma;sundriedtomatoes.Grains:brownrice,wildrice,blackandredrice,wholekamut,wholeandflakedspeltSeeds:buckwheat,quinoa,quinoaflakes,chia(blackorwhite),millet,kaniwa,amaranth,teffFlours:almond,amaranth,brownrice,buckwheat,chickpea,kamut,quinoa,sproutedspeltLegumes:driedorganicchickpeas,whitebeans,pintobeans,splitgreenpeas,mungbeans,lentils(red,black,green)Oils:cold-pressed,extra-virginrawoils,includingolive,coconut,avocadoOlives:cured,dehydrated,andvinegar-freePasta:buckwheatsoba,quinoa,kamut,brownrice,speltHerbalteasandcoffeereplacement:organicmint,rooibos,herbalchai,paud’arco,ginger,chamomile,licorice,roastedchicory,orroasteddandelionrootCrackers:organicrice(plainorseasonedwithseaweed),rawvegetablecrackersSweeteners:chicoryroot(inulin),coconutnectar,lucuma,maplesyrup(pure,organic,inextrememoderation,bestkeptinfridgeonceopened),stevia,yacónsyrupThickeningagents:agar,arrowroot,tapiocastarchCoconutproducts:thick,full-fatorganiccoconutmylk;coconutmanna/cream;dried,flaked,orshredded,organiccoconutMylks:storeboughtorganicunsweetenedalmond,hazelnut,orhempmylks,forwhenyoudon’thaveyourownnut/seedmilkonhandDriedunsulfuredorganicfruit:gojiberries,sourcherries,goldenberries,figs,dates(allinextrememoderation)
SOAKING,COOKING,ANDSPROUTINGBEANS,LEGUMES,GRAINS,NUTS,ANDSEEDS
Inaperfectworld,allofuswouldsoakourgrains,seeds,nuts,legumes,andbeans.Soakingremovesbitternessandimprovesthebody’sabilitytodigestthesefoods,anditiswhatearliergenerationsdiduntilmodernfoodprocessingtookover.Sproutingmakesthesefoodsevenmoredigestiblebyallowingthem
tookover.Sproutingmakesthesefoodsevenmoredigestiblebyallowingthemtogofromacid-formingtomorealkaline,andsproutsarebiogenetic,whichmeanstheycantransfertheirlifeforcetoyourbody.Allgrains,seeds,nuts,andlegumes/beanscontainphyticacidandenzyme
inhibitors,andsomecontainoligosaccharides.Collectively,theseareknownasanti-nutrients.Phyticacidprotectstheseedofaplantfromgerminatingtooearly,butifitisnotreleasedbeforecookingandeating,itcanbindwithcalcium,zinc,magnesium,iron,andcopperinthefood,preventingyourbodyfromabsorbingthesebeneficialminerals.Enzymeinhibitorsareproteinscreatedbyaplanttoprotectitselffrompredators.Theyblocktheproperfunctioningofthedigestiveenzymesinplant-eatinganimals,includinghumans,whichmeanswecan’tproperlymetabolizeandabsorbnutrientsfromourfood.Forexample,whentrypsin,ourenzymeresponsiblefordigestingprotein,cannotdoitsjobproperly,thebodycompensatesbysecretingtoomanyenzymesinthepancreas—wheretrypsiniscreated—whichisverytaxingonthebody.Mineraldeficienciesarealsoacommonresultofenzymeinhibitors.Notgood!Oligosaccharidesarecomplexsugarsthataplantusestosendsignalsthathelpitgrow,develop,andrespondtochangesinitsenvironment.However,humanshaveahardtimedigestingthesesugarsaswedon’thavetheenzymetodoso.Soakingthesefoodslongenoughtoallowthemtogerminate—typicallyabout
24hours—activatesanenzymecalledphytasethatbreaksdownandneutralizesmostofthephyticacid.Addingagoodsqueezeoflemonjuicetothewaterwhensoakingyourgrainscanhelpneutralizethephyticacidtoo.Germinationalsoneutralizesmostoftheenzymeinhibitors.Soakingharderbeanssuchaskidney,black,andnavybeansinwaterwithapieceofkombuseaweedalkalizesthesoakingliquidandhelpstominimizetheoligosaccharides.Ifyoudon’thavekombu,substitute1teaspoonofbakingsoda.NutsandseedscanbenefitfromapinchofHimalayansaltinthesoakingwater.
FRESHVERSUSCANNEDOne15-ouncetinofbeanswillgiveyou:1½–1⅔cupsofcookedbeans
Onecupofdriedbeanswillgiveyou:2–3cupsofcookedbeans
Onepoundofdriedbeanswillgiveyou:5–6cupsofcookedbeans
Thegoodnewsisthatwithanalkaline-balanceddiet,youwillprobablybeeatinglessofthesefoodssincemostgrains,seeds,nuts,legumes,andbeansareacidic,unlesstheyhavesprouted.Soakthemifyoucanor,inapinch,choose
tinnedbeansandlegumesfromcompanieslikeEdenOrganicsthatsoaktheirproductsovernight,addkombutothesoakingwater,anduseBPA-freetins.Lookforsoaked/sproutedfloursandnutbuttersifyoucanfindthem.Ifyoucan’t,youcanmakeyourown.Yournextbestbetistotakeadigestiveenzymewithyourmealtohelpyourbodybreakdownthefoodmoreeffectivelywhileminimizingthenegativeeffectsoftheanti-nutrients.Doyourbestandminimizethethingsthatyounowknowarenotoptimal,but
don’tfret.Worryingwilljustcausemoreacidity,andwedon’twantthat!So,yousee,soakingandsproutingarekindofworthit,eveniftheytakesomegettingusedto.
SoakingYourBeans,Legumes,Grains,andNuts
1.Placethegrains,seeds,nuts,beans,orlegumesinabowlanddiscardanythatarediscoloredorbroken.Rinse2–3timesuntilthewaterrunsclear.
2.Coverwith3inchesoffilteredwater(unlessotherwisenotedasinseeds).Addthesuggestedalkalizingagent,coverwithaplateoralid,andconsultthetableforsoakingtimes.Forlongersoaks,12–24hours,rinsethehalf-soakedfoodpartwaythroughandcontinuetosoak.
3.Drainandrinsewell.(Savethesoakingwaterforyourhouseplants;theyloveit!)
4.Sproutyourfood,eatitrawasinchia,orgoaheadandcookit.
CookingBeans,Legumes,Grains,andSeedsCookingtimesmayvaryaccordingtotheageofthedriedgoods,howthey’vebeenstored,andyourownpersonalpreference.
1.Placethesoaked,rinsed,anddrainedfoodinalargepotfilledwithfilteredwaterandaddkombuorlemonjuice(oraddsaltonlyinthelast14ofthecookingtime)andanyseasoningsasperthedirectionsinthechartortherecipe.Bringtoaboil,uncovered,skimoffanyfoamthataccumulatesontop,andthenturndowntheheattolow.
2.Forbeansandlegumes,simmer,uncovered,checkingperiodicallytobesurethereisenoughwaterinthepot,untilthefoodissoftbutnotmushy.Forgrainsandseeds,simmer,covered,checkingperiodicallytobesurethepotisnotboilingdry,untiltheliquidisabsorbedandthefoodissoftbutnotmushy.(Seethechartforcookingtimes.)
3.Removethepotfromtheheat.Drainthebeansandlegumesandaddtoyourrecipe.Allowgrainsandseedstostand,covered,for5–10minutesandfluffwithaforkbeforeusing.
6REASONSTOSOAKYOURFOODS
1.Soakingimprovesdigestibilitybyremovingphyticacid,enzymeinhibitors,andsomeoligosaccharides.
2.Soakingyourownfoodsishealthierthanbuyingtinned.Yougetlesssalt,noBPA,andmorevarietiesofheirloombeansandlegumes,andyoucancookthemtoyourpreferredtexture.
3.Soakingnutsandseedsgivesthemmoreflavorandaricher,creamiertexture.
4.Soakingcanreduceyourcookingtimebyupto1/2,especiallyforlargedriedbeans.
5.Soakingcostslessandyieldsmore.Drygoodscostabout1/5thepriceoftinnedorprocessedequivalents,and1cupofdriedbeansyieldsnearlydoublewhatyougetinatypicaltin.Becauseit’snoextraeffort,you’llbeinclinedtosoakdoubleortriplebatchestouseinotherrecipesorfreeze.
6.Soakingreducesyourcarbonfootprintbyreducingpackagingwaste,especiallyifyougrow,harvest,anddryyourownorbuyinbulkandstoreinreusableglassjars.
SPROUTFORHEALTH!Whenweeatplantsinsproutedform,notonlyaretheyeasiertodigest,theyaredramaticallyhigherinnutrients:
•vitaminB6increasesby500%•folicacidincreasesby600%•riboflavinincreasesby1300%
Andtheirlifeforceistransferredtoyourbody,whichprovidesenergy.
SOAKINGANDCOOKINGCHARTFORBEANS/LEGUMES,GRAINS,NUTS,ANDSEEDS
DRIEDFOOD(1CUP) SOAKINGTIME
WATERTEMP.
VOLUMEOFCOOKINGWATER
ALKALIZINGAGENT
COOKINGTIME*
APPROX.YIELD
BEANS/LEGUMESCannellini(whitekidneybeans)ornavy(greatnorthernbeans)
8–12hrs warm 3½cups 3-inchpieceofkombu
60–100mins
2½cups
Chickpeas(garbanzobeans)orblackbeans
8–12hrs warm 4cups 3-inchpieceofkombu
60–90mins
2¼cups
Kidneybeansorpintobeans
8–10hrs warm 3cups 3-inchpieceofkombu
60–90mins
2¼cups
Lentils,brown,green,orblack
7–8hrs warm 2cups 3-inchpieceofkombu
20–30mins
2¼cups
Lentils,red 7–8hrs warm 2cups 3-inchpieceofkombu
10–20mins
2½cups
Mungbeans 4–8hrs warm 2½cups 3-inchpieceofkombu
50–70mins
2cups
GRAINSAmaranth 7–8hrs warm 2cups 1Tbspof
lemonjuice12–15mins
2½cups
Buckwheatgroats 7–8hrs warm ¼–½cup 1Tbspoflemonjuice
3–5minutes
2½cups
Kaniwa 7–8hrs warm 2cups 1Tbspoflemonjuice
10–15mins
2cups
Millet,hulled 12–24hrs warm 3–4cups 1Tbspoflemonjuice
10–15mins
3½cups
Quinoa 8–24hrs warm 1¾cups 1Tbspoflemonjuice
15–20mins
3½cups
Rice,blackorbrown 7–8hrs hot 2½cups 1Tbspoflemonjuice
30–40mins
3cups
Speltandkamutberries 12–24hrs hot 2–3cups 1Tbspoflemonjuice
30–45mins
2½cups
Teff 7–8hrs warm 2–3cups 1Tbspoflemonjuice
5–20minutes
3½cups
ActivatedNUTSandSEEDS(upto1cup)Almonds 8–12
hrs**roomtemperature
3cups ½tspHimalayansalt
n/a 2cups
Cashewsandmacadamias 2hrs** roomtemperature
3cups ½tspHimalayansalt
n/a 2cups
Hazelnuts,brazilnuts,andpistachios
8hrs** roomtemperature
3cups ½tspHimalayansalt
n/a 2cups
Pecansandwalnuts 4hrs** roomtemperature
3cups ½tspHimalayansalt
n/a 2cups
Pinenuts 6hrs** roomtemperature
3cups ½tspHimalayansalt
n/a 2cups
Walnuts 4hrs** roomtemperature
3cups ½tspHimalayansalt
n/a 2cups
Buckwheatgroats 30mins–8hrs**
roomtemperature
1½–2cups
½tspHimalayansalt
10minsifcooking,canbeeatenrawaftersoaking
3cupswhencooked(2cupswhensoaked)
Chiaseeds(1Tbsp) 20–30mins
roomtemperature
3Tbspsoakingwater
n/a n/a 3Tbspsoaked
Flaxseeds(1Tbsp) 15–30mins
roomtemperature
3Tbspsoakingwater
n/a n/a 3Tbspsoaked
Pumpkin/sesame/sunflowerseeds
6–8hrs roomtemperature
3cupssoakingwater
½tspHimalayansalt
n/a 1½cupssoaked
*Note:Cookingtimesespeciallyforbeansandlegumesareveryapproximateastheageofdriedfoodsistoughtodetermineandtypicallyolderdriedfoodswilltakelongertorehydrate.
**Refrigeratenutswhilesoaking.
DON’TSKIPTHESOAK!Anyamountofsoakingisbetterthannosoakingatall.Ifyou’reshortontime,aquicksoakwon’teliminateasmanyanti-nutrients,butitwilldecreasethecookingtimeofdrygoods.Andjustcookingyourfoodhelpstoreduceitsanti-nutrients.
•Foraquicksoak,coverthesorteddriedbeansorlegumeswith4inchesoffilteredwater.Bringtoafullboil,uncovered,for1minute,removefromtheheat,cover,andallowtositfor1–4hoursatroomtemperature.Drainandrinsewell.Thencookasdirected.
SproutYourBeans,Legumes,Grains,andNuts
1.Place¼cup(ifsproutingforgreens,e.g.,alfalfasprouts)orupto1cup(ifsproutingfortailsonly,e.g.,mungbeans)ofyoursoakedbutuncookedfoodineachsproutingtray(seeResources)orplaceina1-quartmasonjar.Coverthetrays(orjar—sproutwiththejarinvertedtoensuregooddrainage)tightlywith2–3layersofcheesecloth,andplacetheminawarm,darkspot.
2.Twoto3timesperday,rinsetheseedsunderrunningwater(tapwateris
fine)forafewminutesanddrainthemwell.3.Allowthesproutstogrowuntiltheyreachthedesiredlength.Iftheyare
slimyortastesour,startagain.Yourseedscouldbepoor.Ormaybeyousoakedthemtoolong,ordidn’trinsethemenough,ordrainthemproperly.(Rancidsproutscanmakeyouveryill,sousecaution.)
4.Usethesprouts,bothrawandlightlycooked,inwraps,salads,stir-fries,soups,andjustontheirown.Mydaughtermunchesonsproutedmungbeansasanafter-schoolsnack!Transferleftoverstoacontainerorproducestoragebagandrefrigeratenutsandseedsforupto2days,rinsingdaily,orsproutedbeansorgrainsforup5days.
5.Youcanalsodehydrateanyofyoursproutedfoods.Spreadthemondehydratortraysandallowthemtodryat115°F(orplacethemina150°Foven)forupto24hours.Eatoutofyourhand(nutsorseeds)orgrindintoflour(nuts,seeds,grains,beans,andlegumes).
*Note:Theonlynutthatwillsproutaweebudofatailisalmonds,asmostnutsare pasteurized and will no longer germinate, but you must purchase non-pasteurizedalmonds.
SPROUTINGCHARTFORBEANS,LEGUMES,GRAINS,NUTS,ANDSEEDS
FOOD QUANTITY SOAKINGTIME
NO.OFRINSES/DAY
DAYSUNTILHARVEST
OPTIMALHEIGHT
APPROX.YIELD
Alfalfa 2Tbsp 6–8hrs 2–3 3–6 1–2inches 1½cupsAlmonds,unpasteurized
1cup 8–12hrs 2–3 1–3 ⅛inch 1½–2cups
Broccoli 1½Tbsp 4–8hrs 2–3 3–6 1–2inches 1½cupsBuckwheat 1cup 1hr 3(rinsewell) 1–2 ¼–4inches 2–3cupsChickpeas(garbanzobeans)
1cup 8–12hrs 2–3 3–6 ½–1inch 3cups
Lentils 1cup 8–12hrs 2–3 2–4 ½–1inch 3cupsMung 1cup 8–12hrs 2–3 1–2 ½–1inch 3cupsPeas 1cup 8–12hrs 2–3 2–3 ½–1inch 2cupsPumpkinseeds,hulled
1cup 8–10hrs 2 3–6 upto¼inch 2cups
Radish 1½Tbsp 6–8hrs 2–3 3–6 1–2inches 1½cupsSoybean 1cup 16hrs 3 3–5 ½–1inch 3cups
Sunflower,hulled 1cup 6–8hrs 2 1–2 upto¼inch 1½cupsSunflower,unhulled
1cup 8hrs 2 2-4 2–3inches 3cups
FINDINGYOURROUTINE
Anythingyoucandotosimplifyyourmealsisgoingtomakeiteasiertoembracethislifestyle.HereareafewtricksIuse.
1.Aimfor2groceryshopseachweeksoyouhavevegetablesonhandatalltimesforsnacks,meals,andjuices.Igotothefarmers’marketonceaweek,thensupplementwithproduceandfreshpantryitemsfromanorganicgrocer.
2.Joinalocalcommunity-supportedagriculture(CSA)co-opandhaveaboxoffarm-freshvegetablesdeliveredweeklyorpickthemupatthefarm.Thisisagreatwaytopushyourboundarieswithlovelyvegetablesyoumightnotordinarilyselect.
3.Plantyourowngarden—evenjustapotoffreshherbsortomatoes—onyourbalcony,inyourbackyard,orinalocalcommunityplot.
4.Makedoublebatchesofyourfavoriterecipesandenjoytheleftoversforlunchesoranotherdinner.Thisincludessalads,topairwithcookedfoodslikericeorquinoa,andtoloadupwrapsinajiffy.
5.Buylotsoflemonsandavocadosatvariousstagesofripenesstomakequicktoppingsandtastydressings.
6.Keephealthyhomemadedipsandspreadsathandtoservewithrawveggies,rollintoawrap,oreatwithasalad.Makeadoublebatchofhummus(thispage)orapestoandfreezehalf.Overtime,you’llbuildareservetodrawfrom.
7.Useyourslowcookerandyourricemakertopreparemealsaheadoftime.Poponapotofbrownriceormilletinthemorningandyou’llhavethestartofasimpleporridgeorricedish.Topwithabitofbrothordressing,agoodhandfulofgreens,somegratedveggies,andaslicedavocado.
8.Soaksomethingeveryotherday,eitherlentils,nuts,seeds,oragrain,andtheneithercookitorcontinuetosproutit.Nutsmakegreatsnacksonthego,
butbesuretodatethejarswhensoakingandrinsethecontentsdailytoensurefreshness.
9.Growabatchofsproutsormicrogreensonceaweekormore.Usethemtodressyoursaladsanddishes,andbesuretoincludeyourkidsintheprocess.
GUIDETOTHERECIPES
PURELYALKALINERECIPES
Youcan’tgettoomuchofthese100%alkalinefoods!Eatthemanytime.Ifyouareveggie-feastingintheDesirestage,choosethejuicedandblendedrecipesonly.
Juices,Smoothies,andNourishingDrinksFamilyGreenJuice**SweetGarlickyVegJuice8-VegJuiceandBrothTuscanSunshinewithTurmericAlkalineGreenJuiceLeanintoGreenJuiceBlenderGreensLemon-LimeGreenGoodnessSavoryGreenJuiceShakeAlkalineGreenSmoothieChiaMintSmoothieGreenDrinksFlavoredWatersLemon-LimeChiaFrescaCreamyAlmondMylkGreensChiaBubbleTeaDigestionTea:TwoDeliciousWaysCoconutAlmondNog
BreakfastChiaSeedBreakfastPorridgesWarmCardamomBuckwheatPorridgeRawBuckwheatMuesliwithGinger,Grapefruit,andAvocado**BreakfastSeednolawithCoconut,Lime,andGingerGoodMorningBroccoliniandBeansSproutedBuckwheatSilverDollarPancakeswithAlmondSyrup
SaladsGreekSalad**TheSeriouslyAlkalineSaladVeganCrunchyThaiGreenSalad
RawVeggieNoodlePastawithShellingPeasSproutedMungBeanswithAnchoChiliandAvocadoCauliflowerTabbouleh
SoupsandWrapsRawGreenSoupwithAvocadoandBasilCreamyDillandSpinachDetoxSoupSoupofCeleriac,SweetOnion,andFreshMintHummusandVeggiesWrappedinChardLeaves
WarmedVegetables,Legumes,andGrainsSteamedAsparagusandSnowpeaswithLemonParsleyGremolataCrushedEdamame,Peas,andMintoverSpringGreenBeansThaiSpaghettiSquashNoodleswithSweetChiliSauceCauliflowerPizzettes
SavoryBitesandHealthySweetTreatsGreenBeanFriesHempChipotleKaleChips(+KaleCaesar)MintandLimeEdamameSnackCoconut,Lime,andBasilTarts
HomemadeStaplesFlavoredSalts**HealthyVeganButterVeggieBouillonCubesSpringPeaandEdamameSpreadTomatoPestoJuicyRawHerbedCrackersCaesarDressingSweetCoconutCurryDressingAsianDressingGingerandHempDressingWhippedCoconutCreamNon-FermentedVeganVanillaBeanYogurt
ALKALINEBALANCEDRECIPES
EnjoytheserecipesintheInspirestageandasyoumaintainthelifestyleintheAcquirestage.Addagreenjuiceoragreensaladtorampupthealkalinityoftheserecipes!
Juices,Smoothies,andNourishingDrinksGreenDandelionLemonade
PinkJuicewithBurdockRootMintedYellowWatermelonCoolerCreamyAvocadoBreakfastJuiceBlendAvocado,Pear,andMintSmoothieCreamyMelonandRomaineSmoothieCreamyChaiHempSmoothie*Chai-spicedHempMylk*LavenderAlmondMylk*TheHealthyLatte
BreakfastBreakfastSaladofBloodOrange,FloweringKale,andFreshGoldenBerriesCoconutAvocadoDream*SimmeredQuinoawithSpicedAlmondMylkandSweetPotatoesBroccoliandOnionBreakfastBites
SaladsBabyGreenswithFlowerBlossoms,Mint,andCinnamonChickpeaCroutons*SummerBerrySaladButterLettuceandMincedPearwithFrenchLimonetteDressing*KaleSaladwithAvocadoandMangoandKaleBlossoms*SimpleSaladforaCrowd*StackedBeetSaladRawRavioliwithPestoandMacadamiaCheezeAngelHairZucchiniPestowithRoastedCherryTomatoes*SpanishBeanSaladKaniwaTomatoStack
SoupsandWrapsCreamyCeleryandCannelliniBeanSoupHealingSeasonalVegetableSoup*UdonSoupwithSpeltNoodlesandBokChoyRosemaryKamutRotiswithRoastedRatatouilleRiceWrapswithCilantroCreamandPonzuSauceAvocadoTomatoToast*ChickpeaDillCrepes
WarmedVegetables,Legumes,andGrainsLentilswithCreamyEggplantAvocadoCreamedKalewithPuyLentilPilafSteam-friedVeggieRiceSteamedBrusselsSproutsandQuinoaSproutedQuinoaCroquetteswithSmokedPaprikaAlmondCream
SproutedLentilandBuckwheatSliderswithSpicedSaucyVeggiesRedQuinoaBiteswithOreganoandSundriedTomatoMarinaraSauceHeirloomCherryTomatoandWhiteBeanTartsSalmonPillowsinParchmentwithRhubarbandLemonVerbena
SavoryBitesandHealthySweetTreatsSoccaWildSummerBerrieswithVanillaAlmondLemonCreamVanillaFennelKantenwithCurrants*BlackBeanandLavenderBlossomBites
HomemadeStaplesCreamyHerbDip*CrushedChickpeaandRoastedTomatoAntipastoPestoofHerbs,Nuts,andSeedsSavoryNutSprinkleMacadamiaCheezeGarlicWalnutCheezeCreamyMintandLimeDressingSweetSlawDressingLimeandGingerSaladDressingCreamyLemonPepperDressingTripleCitrusDressing
MILDLYACIDICRECIPES
Theserecipesaretheacidpartofyourdiet,soeatsmallportions,pairthemwithlotsofpurelyalkalineandalkaline-balancedfoods,andtakeadigestiveenzymeifnecessary.Avoidtheserecipeswhenyouarecleansing(DesireandAspirestages).
Juices,Smoothies,andNourishingDrinksGingeredBeetand/orCarrotLiverTonic
BreakfastRhubarbAlmondSconesSproutedSpeltandVanillaPancakeswithLemonCoconutCream**
SoupsandWrapsSproutedGrainWrapswithRoastedRoots,Greens,andChipotleDip
WarmedVegetables,Legumes,andGrainsCreamyCannelliniBeanSauceoverSpeltFettuccine
SavoryBitesandHealthySweetTreats
SpeltBerrieswithPoachedRhubarbAmaranthCrispswithSweetOnionandChivesRoastedChickpeas,3WaysYeast-freeSpeltFocacciaBreadwithOlivesandRosemaryFreshStrawberryandMintJellyDessertRoastedGreenApple,Lime,andAvocadoCreamsiclesSimpleBerryTarts(orCrumble)LemonThyme–StrawberryBlossomTartPancakeCakeSaltedPecanCaramelButterCups
HomemadeStaplesLemonyGarlicHummus**
*purelyalkalinevariant**alkaline-balancedvariant
JUICES,SMOOTHIES,ANDNOURISHINGDRINKS
Greenjuices,smoothies,andblendeddrinksarethekeysto
replenishingyouralkalineenergybankbecauselivegreen
plantsarerichinelectronsthatdirectlyinfluence
chemicalreactionswithinthebodyandinvigorateyouwith
theirlifeforce.Onceyoubecomeaccustomedtodrinking
yourgreenseverydayyoumayneverlookback!Drinkthese
easier-to-digestfoodsuntilnoonifyoulikeandthen
hydratethroughouttherestofthedaywithflavored
waters,creamynutmylks,andsoothingherbalteas.Adjust
thealkalinityandconsistencyofyourdrinksbyadding
moreorlessfiltered,alkalinewater.
FAMILYGREENJUICE
PURELYALKALINE(WITHOUTTHEAPPLE)ALKALINEBALANCED(WITHTHEAPPLE)
Icreditthisjuicerecipe,whichhasevolvedovertime,withtransformingmyfamily’shealth.Sincemakingacommitmenttoserveitevery.single.day.we’veavoidedallillnesses,saveforanoccasionaldrippynose.Ittooksometimeformykidstoacquireatasteforveggiesinthemorning,butnowtheytotallycravetheirgreenjuice.Thisversionisourgo-torecipe,thoughwedoswitchupthegreens
withlettucesandcollardstovarythenutrients.Youcanaddmorecucumbertoincreasethevolume,ifyouwish,andifyou’renotusedtodrinkingveggiejuice,goaheadandaddtheapple.Besuretoleaveitoutifyouaregoingsugar-freeordoingajuicefeast.Thisrecipemakesalot,sohalvetherecipeifyou’reonyourown,ordolikeme…anddrinktheentirepitcher!
MAKESABOUT30OZ(DEPENDINGONTHESIZEOFYOURVEGGIES)
6leaves+stalkskaleorchard(oracombination)
1goodhandfulspinachleaves
2largeEnglishcucumbers,scrubbed2stalkscelery
2carrots,scrubbed(optional)
6–10sprigsparsley6sprigsmint
1lemon,peeled
½-inchpieceginger,scrubbed
1greenapple,peelon(optional)1cupfilteredwater
Workinginbatchesifnecessary,feedtheingredientsthroughyourjuiceroneatatime,alternatingbetweenleafyandhardveggies.Pourthewaterthroughthejuicerspoutorstirintojuice.Stir,pourintoyourfavoriteglasses,seasontotaste,anddrinkupyourmorningcocktail!
HOWTOGETINTHEJUICINGGROOVE
1.Cutandpack4or5days’worthofveggiessoyoucanpullabagoutofthefridge,tosstheingredientsinthejuicer,andwhipupadrink.(Juicegreensandherbswithveggiessuchascucumberorcelerythathaveahighwatercontent.)
2.Followthesamerecipeforafewdayssoyoudon’thavetofumbleaboutforingredientsornewcombinations.TryFamilyGreenJuice(above)togetstarted.
3.Makeyourjuicestasty!Lemon,lime,andcucumberhelptocutthestrongchlorophylltasteofgreens,soaddgenerousamounts.
4.Prepareadoublebatchandsavesomeforlater—butonlyifyouhaveaslowormasticatingmachinethatmakesjuiceswithagoodshelflife(thispage).Tostorejuiceforlongerthan20–30minutes,chill,add½tspofvitaminCcrystalsdissolvedinacoupleofouncesoffiltered,alkalinewater,andstir.
5.Use1partfruitto4partsgreenstostart,thenworktoward100%greenveggies.
6.Boostyourelectrolytesbyaddingunsweetenedcoconutwater:use4–8ouncesofwaterfromfreshyoungcoconutsorbuyit.
FRESHJUICES
Theingredientsmayvary,butthemethodisalwaysthesame.Feedalltheingredients1by1throughyourjuicer,alternatingbetweenleafyandhardveggies,andprocess,inbatchesifnecessary.Stir,pourintoyourfavoriteglass(es),dilutetotastewithupto25%alkalinewateranddrinkupyourmorningcocktail!Yum!!
SWEETGARLICKYVEGJUICE
PURELYALKALINE
Iluuuvthisnourishing,sweetanti-bacterialjuice.Tominimizethesugars,phaseoutthebeetandcarrotsasyoujuice-feast.Itendtosweetenwithstevia(withorinplaceofcarrotsandbeets),asIenjoythesweet-garliccombination,butit’syourchoice.
MAKES12–16OZ
3cupsspinachleaves2largeEnglishcucumbers,scrubbed
2carrots,scrubbed
8sprigsparsley(about⅓cup)2largeclovesgarlic,peelon
1-inchpieceginger,scrubbed
1smallbeet(optional)2–3dropsliquidstevia(optional)
8-VEGJUICEANDBROTH
PURELYALKALINE
Drinkthejuicestraightup,usethebrothasasoupbase,orsavethedrypulp(juicethetomatoesseparately)tomakecrackers.Addthesaltandoliveoilafterjuicingthevegetables.
MAKES24OZ
2cupsspinachleaves3stalkscelery
3tomatoes
2carrots,scrubbed1largeEnglishcucumber,scrubbed
1smallbroccoli,crownandstem
¼smallsweetonion2clovesgarlic,peelon
4–6sprigsparsley
Himalayansaltdrizzleofextra-virginoliveoil
TUSCANSUNSHINEWITHTURMERIC
PURELYALKALINE
Fightinflammation,gas,andinfectionwiththisinsanelyyummyglassofsunshinepackedwithessentialvitaminsandminerals.
MAKES12–16OZ
2cupsspinachleaves2stalkscelery
2tomatoes
2greenonions1Englishcucumber,scrubbed
½largered,orange,oryellowbellpepper½lemon,peeled
2sprigsbasil
1sprigoregano(optional)
1smallclovegarlic(optional)
1-inchpieceturmericroot
GREENDANDELIONLEMONADE
ALKALINEBALANCED
Bittergreensmakemewanttohide,buttheyaresoooincrediblygoodforhealingthatI’vefoundawaypastmyfear:justaddadoseoflemonandpear!
MAKES12–16OZ
2½cupsdandeliongreens(orspinachleaves)
1½lemons,peeled1Englishcucumber,scrubbed
½–1greenpearorgreenapple,peelon
1-inchpieceginger,scrubbed2dropsliquidstevia(optional)
PINKJUICEWITHBURDOCKROOT
ALKALINEBALANCED(usewhitegrapefruitandskipthecarrotforPURELYALKALINE)
Packedwithcleansingcarotenoids(carrotsandzucchini)andindoles(redcabbage)plusburdockroottopurifytheblood.Goeasyontheburdock,whichactsasalaxative!
MAKES12–16OZ
6romaineleaves¼smallredcabbage
6-inchyellowzucchini
2smallcarrots,scrubbed
1-inchpieceburdockroot
1pinkgrapefruit,peeledandquartered1-inchpieceginger,scrubbed
3dropsliquidstevia(optional)
GINGEREDBEETAND/ORCARROTLIVERTONIC
MILDLYACIDIC
Thissweetjuicecleansestheliver,butavoiditifyou’rejuicefeastingandgoeasyifyou’renot.Servewithastrawtopreventacolorfulmustache!
MAKES8–10OZ6-inchpieceEnglishcucumber,scrubbed
1mediumyellow(orpurple)beetwithleavesand/or3–4carrots,scrubbed,endstrimmed
1lemon,peeled1-inchpieceginger,scrubbed
ALKALINEGREENJUICE
PURELYALKALINE
Addgreenspowderandaweebitofcayennetogetyourbloodcirculatingandyourmetabolismmoving.
MAKES12–16OZ
1½cupsspinachleaves3–4leaves+stalksbokchoy
3leaves+stalkskaleorSwisschard
3–4florets+stalksbroccoli1½Englishcucumbers,scrubbed
½mediumbulbfennel
1½stalkscelery
1½lemons,peeled1tspgreenspowder(optionalbutawesome)
pinchcayennepepper(optional)
LEANINTOGREENJUICE
PURELYALKALINE
Amildjuiceforgettingaccustomedtothisgreenjuicething!Ifyouaren’tafanofcilantro,tryfreshmintorfennelgreens.
MAKES12–16OZ8romainelettuceleaves(orbetteryet,spinach)
3stalkscelery
½Englishcucumber,scrubbed1largehandfulpeashoots
1largehandfulcilantro(about24sprigs)
½lime,peeled
MINTEDYELLOWWATERMELONCOOLER
ALKALINEBALANCED
Summerdaysatthecottagecallfororganicwatermelonanditscousinthecucumber.Drinkthiscooleronahotdayorfreezeitinmoldswithpopsiclesticksforanicytreat.
MAKESABOUT32OZ(OR8POPSICLES)
6-inchpieceEnglishcucumber,peeled
½smallyelloworredwatermelon,rindoniforganic,chilled,anddiced(about4cups)6sprigsmint+moreforgarnish
MintedYellowWatermelonCooler
BLENDERGREENS
PURELYALKALINE
Ifyoudon’thaveajuiceryet,thisrecipeisforyou!Andifyoufindthatjuicesleaveyoufeelinghungry,thefiberinthisdrinkshouldfillyoumore.Packtheblenderchock-fullofwhatevergreensyouhavehandy,butifyoutossinlotsofkale,uselemongenerouslytocutthebittertaste.Switchuptheherbswithcilantro,lemonthymeandmint.
MAKES16–20OZ
2cupsspinachleaves
2leaves+stalkskale2leaves+stalksSwisschard
8–10ozfiltered,alkalinewaterorcoconutwater
juiceof1lemon1stalkcelery
½smallromaineorleaflettuce
½Englishcucumber,scrubbed6sprigsparsley
6sprigsmint
1-inchpieceginger,scrubbed1–2Tbspomega-3oil
Blendthespinach,kale,andSwisschardwiththealkalinewater(orcoconutwater)andlemonjuiceuntilsmooth.Addthecelery,lettuce,cucumber,herbs,andgingerandblendagainuntilsmooth.Stirintheomega-3oilandpulselightlytocombine.Pourintoglassesandsipwithastrawtoavoidthefoam.
BLENDEDDRINKSANDSMOOTHIES
Mostoftheserecipesaredeliberatelygeneroustokeepyoufull.Storetheleftoversforupto8hoursifyoucan’tfinishitall.
LEMON-LIMEGREENGOODNESS
PURELYALKALINE
Youmightbesurprisedbyhowneutralalltheseveggiestastetogether,especiallyifyouwereneverreallyabigveggiefan.Giveitatry,’cuzthisdrinkispackedwithalkalizingmineralstoscarethoseacidsoutofyourbody!Addedproteinandhealthyfatmakethisagreatpost-workoutdrinkinthemorning.
MAKES32OZ(1LARGEOR2MEDIUMSERVINGS)
1largeEnglishcucumber,scrubbed,1-inchpieces
juiceof1lemonjuiceof1lime
½cupcoconutwater,ormoreasneededforconsistency
1cupspinachleaves2stalkscelery,roughlychopped
1largekaleleaf,ribremoved(saveforjuicing)
1largehandfulparsley1largehandfulmint
1-inchpieceginger,scrubbed
1avocado(optional)2Tbsphemphearts
1–2TbspBrazilnut,brownrice,orhempproteinpowder
1–2Tbspomegaoil2–3dropsliquidstevia(optional)
Blendthecucumberwiththelemonandlimejuicesandcoconutwatertoliquefy.Addthespinach,blend,andthenaddthecelery,kale,parsley,mint,ginger,andavocado(ifusing)andblendagain.Addasplashofcoconutwater,ifneeded.Pourinthehemphearts,proteinpowder,omegaoil,andstevia(ifusing)andblenduntilwellcombined.
CREAMYAVOCADOBREAKFASTJUICEBLEND
ALKALINEBALANCED
Break.the.fast.Ifyouneedsuper-charginginthemorning,thisyummydrinkwilldoit!Becausethisrecipeispartjuiceandpartblendedveggies,yourbodyquicklyassimilatestheconcentratedvitaminsandminerals.Theblendedfiberkeepsyoufeelingsatisfiedforalittlelonger.Healthyavocadofatsfacilitatenutrientabsorptionfromthegreensandaregreatfor“superbrainpower”onexamday,oraddagoodsplashofomega-3oilforevenmoreofaboost.Shareitorrefrigeratetheleftoversfortheday,consumingthemover1–2meals.
MAKES16–20OZ
2stalkscelery
1firmgreenpear,scrubbed,and/or3–5dropsliquidstevia(optional)1Englishcucumber,scrubbed
1lemon,peeled
2-inchpiecegingerormore,scrubbed10–12spinachleaves
½smallcrownbroccoli
1avocado
Juicethecelery,pear,cucumber,lemon,andgingerandpourthemixtureintoahigh-speedblender.Addthespinach,broccoli,andavocadoandblenduntilcreamyandsmooth.
CreamyAvocadoBreakfastJuiceBlend
AVOCADO,PEAR,ANDMINTSMOOTHIE
Thissmoothieisatreat.Thepeargentlyroundsouttheotherflavors,thedateisalittleindulgent,andtheavocadoandhempheartskeepyousatiatedfor2–3hours.Ifyouareaccustomedtoaddingbananatoyoursmoothies,switchingtoanavocado—orusing½bananaand½avocadotostart—isagreatwaytomaintainthecreaminesswhilebenefitingfromnature’sperfectfood:avocadosprovidegoodfat,protein,andoptimalnutrientsforalkalizingyourbody.Go,avocados,go!
MAKES16OZ
2mediumkaleleaves+stalks,toughribsremoved
1cupunsweetenedcoconutwaterorfiltered,alkalinewaterjuiceof½lemon
6-inchpieceEnglishcucumber,scrubbed
1smallfirmpear,scrubbed,cored,andseeded2largesprigsmint
½–1wholeavocado
2Tbsphemphearts1softeneddrieddate,pittedandroughlychopped(optional)or2–3dropsliquidstevia
Blendthekalewiththecoconutwaterandlemonjuiceuntilsmooth.Addthecucumber,pear,mint,avocado,hemphearts,andthedate(orstevia)andblendagainuntilsmoothandwellcombined.Pourintoaglassandserve.
Avocado,Pear,andMintSmoothie
SAVORYGREENJUICESHAKE
PURELYALKALINE
Thissuper-deluxecombinationofingredientsisoneofmyfavorites.Isaveitforlunchordinnerduringacleanse,sometimesservingitasasoupjustgentlywarmedinaVitamixoroverlow,lowheat.Stirinaspoonfulofyourfavoritehealthyoiloncetheshakehasbeenblended,ifyouwish.
MAKES8–10OZ
3leaves+stalksbokchoy
1largeleaf+stalkcurlykale¾cupwhitecabbageorsuichoy
6-inchpiecezucchiniorEnglishcucumber,scrubbed
2stalkscelery6sprigsparsley
3–4florets+stalksbroccoli(optional)
1parsnip,scrubbed(optional)1avocado
1clovegarlic,mincedifaddingoncethesouphasbeenblended
2Tbspfreshdillweedorbasilleaves,roughlychopped1Tbsphemphearts
2tspBraggLiquidAminos(optional)
1Tbspextra-virginoliveoilHimalayansalt
1–2TbspBrazilnut,brownrice,orhempproteinpowder
1–2Tbspomegaoil2–3dropsliquidstevia(optional)
Juicethebokchoy,kale,cabbage,zucchini,celery,andparsley(andbroccoliandparsnipifusing)firstandpourthemintoahigh-speedblender.Addtheavocado,garlic(unlessservingassoup),dill,hemphearts,andBragg,andblenduntilsmoothandcreamy.Nowaddtheoliveoil,blendbriefly,andseasonwithsalt.Toserveitasasoup,holdoffonthegarlicuntilafteryouhaveblendedtheotheringredientsinaVitamixfor1–2minutesorgentlywarmedtheminasaucepanonthestove.Stirinthemincedgarlic,drizzlewiththeoliveoilandasprinkleofsalt,thenlookout,world!
ALKALINEGREENSMOOTHIE
PURELYALKALINE
Notallgreensmoothiesarecreatedequal!Mostaremadewithtonsoffruitandjustatokenfistfulofspinachtoturnitgreenish.Thisversioncontainsnofruit,althoughIoccasionallyadd½cupoffrozenblueberries,raspberries,orstrawberries.Aratioof4:1alkaline-formingingredientstofruitwillmaintainafinebalance.Lookforafreshyoungcoconutinthemarketfromwhichtoextractthejuiceandthemeat.Otherwise,buybottledunsweetened,unflavoredcoconutwater,oryoumightgetluckyandfindfreshfrozen,unpasteurizedcoconutwater.Thisismygo-tosmoothie!
MAKES16–18OZ
3mediumleaveskale,torn
⅓cupthickcoconutmylkormeatof½youngcoconutjuiceof1lime
6-inchpieceEnglishcucumber,scrubbed
5sprigsmint3sprigsparsley
1-inchpieceginger,scrubbed
1avocado1cupcoconutwater,ormoreasneeded
2–3dropsliquidstevia
1–2Tbsphemphearts1–2tspUdo’s3-6-9omegaoil
Blendthekalewiththecoconutwaterandlimejuiceuntilsmooth.Addthecucumber,herbs,ginger,avocado,coconutmylk(orcoconutmeat),stevia,andhempheartsandblendagain.StirintheUdo’s3-6-9oilandpulselightlytocombine.Pourintoaglass,prettyitupwithasprigofmintorawedgeoflime,anddrinkyourgreens.
CREAMYMELONANDROMAINESMOOTHIE
ALKALINEBALANCED
Thissmoothiefloutsthefood-combiningruleforeatingmelonssolo,soenjoyitonlywhenyourdigestionisstrong(intheAcquirestage).Melonsarelow-sugar,thuslessacidicthanmostfruits,whichmakesthissmoothieanicetreat.Chooselocal,organic,andfairlyfirmfruitwithlittlegiveonthenon-stemend.Scrubthemelonwellwithabrushandveggiewash,thenpeelandsliceit.Useitrightawayorrefrigerateitinanairtightcontainerandconsumeitwithin1–2days.
MAKES16OZ
6largeromainelettuceleaves
8ozfreshorbottledcoconutwater1cupchoppedcantaloupe+moreforgarnish
1avocado
1-inchpieceginger,scrubbed2dropsliquidstevia
Blendthelettucewiththecoconutwateruntilsmooth.Addthecantaloupe,avocado,ginger,andsteviaandblendagainuntilsmoothandwellcombined.Pourintoaglass,garnishwithcantaloupe,andservewithaleafofromainelettuce.
CHIAMINTSMOOTHIE
PURELYALKALINE
Chiaisgoodbrainfood!Itcontainstheessentialomega-3fattyacid(EFA)calledalpha-linolenicacid(ALA),whichourbodydoesn’tproducebutwhichweneedinourdiettocreateotheromega-3fats,EPAandDHA,whicharevitaltoourhealth.EFAsimproveourmood,ourmemory,andouroverallbrainfunction.Soyoucan’tgowrongwiththissmoothie,especiallyifyouarefeelingaslumpintheafternoon.Itwillperkyouupandcompletelyalkalizeyourbodyatthesametime.Hydratingthechiaseedswakesuptheirlifeforce.
MAKES20OZ
2cupscoconutwater+2Tbspchiaseeds
4-inchpieceEnglishcucumber,scrubbed10sprigsmint
juiceof1½lemons
juiceof1lime1Tbspextra-virgincoconutoil
4–6dropsliquidstevia
Himalayanseasalt
Blendalloftheingredientsuntilsmooth.Pourintoglasses,garnishwithmint,sip,andfeelyourbraincometolife!
DOAHEAD:Soak2Tbspchiaseedsin2cupscoconutwaterfor15–20minutesbeforeusing.
ChiaMintSmoothie
CREAMYCHAIHEMPSMOOTHIE
PURELYALKALINE(WITHALMONDS)ALKALINEBALANCED(WITHCASHEWS)
IntheafternoonIsometimeshaveahankeringforsomethingcreamyandsmooth,sweetandspicy.Thissmoothieispackedwithproteinandgoodfatstofuelasluggishbrainandiseasytowhipupifyouhavesomealmondsalreadysoaking.Consumethisdrinkwithin1hour,beforethehempheartscanfullyoxidizeandaltertheflavor.
MAKESABOUT16OZ
⅓–½cupsoakedalmondsorcashews,drainedandrinsed
1½cupsfiltered,alkalinewater
½largeavocado1-inchpieceginger,scrubbed
2tspchicoryrootpowder(optional)
¼tspgroundcinnamon¼tspgroundallspice
pinchgroundcardamom
pinchgroundcloves2–3dropsliquidstevia
seasalt
freshlygroundblackpepper¼cuphemphearts
2–3icecubes(optional)
Blendthealmonds(orcashews)andwateruntilcreamy.Addtheavocado,ginger,groundspices,stevia,salt,pepper,andhempheartsandblenduntilsmoothandwellcombined.Dropintheicecubes(ifusing)andprocess.Pourintoglasses,sprinklewithextrahempseeds,andserve.
DOAHEAD:Soak⅓–½cupalmondsin1cupfiltered,alkalinewaterovernightor⅓–½cupcashewsin1cupfiltered,alkalinewaterfor1hour.
CreamyChaiHempSmoothie
GREENDRINKS
PURELYALKALINE
Ifyou’veeverbeentoanAnthonyRobbins3-dayeventorreadDr.RobertO.Young’sbookThepHMiracle,youmayalreadybeinthehabitofdrinkinggreendrinksbeforeandbetweenmeals.I’vebeenagreendrinkgalnowforover5years,anditgivesmeconstantenergyandhelpstomaintainmyoptimalalkalinebalance.Lookforagreenspowderwithlotsofchlorophyll-richgreen
grasses,includingwheatgrass,andgreenveggies,suchasbroccoli,butwithoutalgae,spirulina,orchlorella,asthesethriveinveryacidicconditionsandmaycontaintoxins(seeResources.)Theplaineryourdrink,theeasieritisforyourbodytoassimilatebutjazzingitupalittlewon’thurtifthat’swhatittakestoloveyourgreenspowder!Keepyourdrinkasfreshaspossiblebyaddingthegreenspowderonlywhenyouarereadytodrinkit.
MAKES32OZ
32ozfiltered,alkalinewater
1scooportspofgreenspowder
Optionaladditions
juiceof½lemon2sprigsmint,leavesrubbed
¼tspgreenstevia-leafpowderor2dropsliquidstevia
juiceof½lime4verbenaleaves,rubbed
juiceof¼grapefruit
pinchgroundcinnamon
Pourthewaterintoyourfavoriteglassorpitcher.Stirinthegreenspowderandanyadditions,andshakewell.Shakethegreensasyoudrinkthemorstirthemwithastrawsoyoudon’tleaveanyofthegoodnessbehind.
POWER-PACKEDWATERSDrinkyourwater!You’veheardmesayitoverandoverinthisbook.Youmightsay,“Idon’tlikewater!”or“HowcanIpossiblydrink3–4quartsaday?”Well,letmetellyou,whenyoumaketheefforttogreenit,infuseit,orpower-packit,it’sacinch!
FLAVOREDWATERS
PURELYALKALINE
Addtheseflavorstoa16-ounceglassorpitcherofalkalinewater,allowthemtoinfuseforatleast30minutes(leavingtheminasyousipifyoulike),etvoilà,youhaveadelicious,hydratingdrink.IfyouarecleansingorstillworkingtobalanceyourpH,skipthefirst3variations,whichcontainlowacidicfruit.Iespeciallyliketheversionwithstaranisebecausewhensweetenedwithapinchofstevia,it’slikehavingalicoricechew!Feelfreetoaddaspoonfulofchiaseeds,orafewdropsofliquidstevia,orapinchofgreenstevia-leafpowdertosweetenthisdrinkandbringouttheflavors.
MAKES16OZPERFLAVOR
1.RASPBERRY,ROSE,ANDMINT:
Add3or4raspberries,dicedorgentlysqueezedtoreleasetheirjuices;½tsprosewaterortotaste;andasprigoffreshmint,rubbedbetweenyourfingers.
2.BLACKBERRY,LAVENDER,ANDVANILLA:
Infuseavanillapod(Isavemyscrapedpodsforinfusing)in16ozofwaterovernight.Removeanddiscardthepod,thenaddacoupleofhalvedblackberriesand1sprigoffreshlavenderor¼tspdriedlavenderpetals,rubbedbetweenyourfingers.
3.CUCUMBER,PEAR,ANDROSEMARY:
Add3–4slicesofEnglishcucumber;1Tbspdicedpear;and1sprigoffreshrosemary,rubbedwellbetweenyourfingers.
4.LEMON,LIMELEMONTHYME,ANDSAGE:
Add2–3lemonslicesand2–3limeslices(peelson),squeezingthemasyouaddthemtothewater,and1sprigoffreshlemonthymeand1freshsageleaf,bothrubbedbetweenyourfingers.Tryafewlemongrassslicesifyoudon’thavelemonthyme.
5.CINNAMONANDGRAPEFRUIT:
Infuseacinnamonstickin16ozoffiltered,alkalinewaterovernight.Removeanddiscardthestick,thenaddafewslicesofgrapefruit(peelon),gentlysqueezingthem.
6.STARANISE,SLICEDFENNEL,ANDFENNELGREENS:
Infuse4staranisepodsin16ozofwaterovernight.Removeanddiscardthepods,thenaddafewslicesoffreshfennel.Rubsomefennelgreensbetweenyourfingersandaddthemtoo.
LEMON-LIMECHIAFRESCA
PURELYALKALINE
Ican.not.get.enough.chia.TheseseedsreleaseenergyslowlytofuelthebodyandwereusedbytheAztecIndianstoprotectandhealjoints,astheomegaoilsintheseedsareanti-inflammatory.Theseedscanabsorb12timestheirweightinwatertoprovideexcellenthydrationandarealsogreatfordistancerunnerstopreventmusclecrampingandreducefatigue.Itakethisdrinkwithmewhiledoingerrandsorattendingmyyogaclass,asitseemstomakemedrinkmorewaterandkeepmesatiated.ThefloatingseedsmaylookfunnyinmywaterbottlebutthemorepeopleItellaboutthemthemoreIseehookedonchia!
MAKES32OZ
32ozfiltered,alkalinewater
juiceof½lemonjuiceof½lime
3–5dropsliquidstevia
¼cupchiaseedslemonandlimeslices,peelon
3–4mintleaves,rubbedbetweenyourfingers(optional)
Pourthewaterintoacarafeorwaterbottle,thenaddthelemonandlimejuices,stevia,andchiaseedsandshakeorstirimmediatelyforabout30seconds.Waitfor20seconds,thenstiragaintostopthechiaseedsfromstickingtogether.Setthismixtureasidetothickenfor20–30minutes,stirringoccasionally.Addthecitrusslicesandmint,ifusing,andserveortakeitwithyoufortheday.Thiskeepswellfor4–6hoursatroomtemperature.
“SQUEEZE”LEMONSINWHEREVERYOUCAN
Lemonsareanalkalinepowerfood!Theycontainmoreofthe4keyminerals—calcium,sodium,potassiumandmagnesium—thananyotherfruit,andtheycleanseandstimulateyourliver,dissolveuricacid,andhelpyourcoloneliminatewastemoreefficiently.Drinkinglemonwatertwiceadaycanhelprelievebelching,sorethroats,heartburn,andbloating,andcontroldiarrheaandconstipation.Andgetthis:lemonsaretheonlyfoodwithmorenegativeionsthanpositiveones,whichmeansthey’reagreatenergy-givingfood!
CHAI-SPICEDHEMPMYLK
ALKALINEBALANCEDPURELYALKALINE(WITHSTEVIAANDNODATES)
Don’tletthelonglistofingredientsscareyouoff,’cuzyou’llbemissingoutBIGTIME.Evenmykidsthinkthatdrinkingthismylkisheaven.IlikeitoverBreakfastSeednolawithCoconut,Lime,andGingerandLavenderandAlmondChiaPudding.Hempisthebestplant-basedsourceofomega-3oils,andtheseedsdon’trequireanysoakingorstraining.Ifyoudon’thaveahigh-speedblendertoprocessthespices,grindthemaheadoftimeinaspicemillorwithamortarandpestle(oruseapackagedchaispicemix).Ifnecessary,strainthemylkthroughafine-meshsievebeforeyouserveit.
MAKES24OZ
½cuphemphearts
2½cupsfiltered,alkalinewater½tspgroundcinnamon
2cardamompods
2–3grindsfreshpepperor2wholepeppercorns8staraniseseedsor¼tspgroundstaranise
pinchgroundclovesor1budfromawholeclovestem
½tspfreshlygratedgingeror⅛tspgroundginger
2dates,soaked,pitted,androughlychopped
6dropsliquidstevia(ormoreifyouskipthedates)
½tsppurevanillaextractorseedsfrom½vanillapod
Blendallingredientsuntilsmooth.Pourintomylkbottlesandserve.
MYLKSMakesoakingnutsapartofyourroutine,inpartsoyouarereadytomakethesedeliciousnon-dairymylks.Ifyoualreadybuystoreboughtmylks,givethesehomemadeversionsatry;they’recreamy,satisfying,versatile,andfreefromadditives.Ilikeaglassofmylkasanafternoontreat,andIstirit
intojuicesorsoups,andpouritovermyporridge.Forarichermylk,cutbackthewaterintheserecipesby¼–⅓.
DOAHEAD:Soak2datesin½cupfiltered,alkalinewaterfor10minutes.
LAVENDERALMONDMYLK
ALKALINEBALANCED(WITHDATES)PURELYALKALINE(WITHOUTDATES)
Storeboughtalmondmylkisunbeatablyconvenientbutitjustdoesn’tcomeclosetotheincredibleflavorandcreaminessofhomemade.It’sdeliciousplainorwithlavender,whichisknowntohelpalleviateheadaches,insomnia,depression,digestivediscomfort,andstress.Forbestresults,useraw,organic,unpasteurizedMarconaalmonds(orotherrawnuts)andhaveonhandasheerfabricnutmylkbag(orcleanpantyhose)oruseanutmylkmachine(seeResources).
MAKES24OZ
3cupsfiltered,alkalinewater
1cupsoakedalmonds,drainedandrinsed
2soakeddates,pittedanddicedor3–4dropsliquidstevia1½tspfreshlavenderpetalsor1tspdriedlavender
1tsppurevanillaextract
Setanutmylkbaginalargebowloran8-cupmeasuringglass.Setaside.Placealltheingredientsinahigh-speedblenderandprocessforagoodminuteuntilyouseeveryfine
granulesinthemix.Pourthemixtureintothenutmylkbagandallowtheliquidtorunthroughitintothebowl.Pullthedrawstringonthebagclosedandgentlywringitbetweenyourhandstosqueezeoutasmuchliquidaspossibleintothebowl.Workyourwayalongthelengthofthebaguntilyoucannolongerextractanyliquid.(You’llfindnumerousrecipesonlineandoneonmyblogforusingupthisalmondpulp.)
Pourthemylkintoaprettybottleandrefrigerateitforupto5days—ifyoudon’tslurpitalldownbeforethen!
DOAHEAD:Soak1cupalmonds(orothernuts)in3cupsfiltered,alkalinewaterfor8–12hours,orovernight.Soak2datesin½cupfiltered,alkalinewaterfor30minutes.
CREAMYALMONDMYLKGREENS
PURELYALKALINE(WITHOUTTHEAPPLE)
GreenmylkisnotjustforSt.Paddy’sday!ThefirsttimeImadethiscreamybusiness,well…Idrankthewholejug(whilehidinginthecloset).It’shardtoshare,really,especiallywhenmadewithhomemadealmondmylk.Ioftenaddalmondmylktomyjuicerecipes—carrotisespeciallydelicious—butthisisoneofmyall-timefaves!Serveitalongsideanybreakfastporridgeorasanafternoonsnack.Substituteunsweetenedstoreboughtalmondmylkifyoudon’thavetimetomakeyourown.
MAKES16–20OZ
3leaves+stalkskale
2leaves+stalksSwisschard
1cupspinachleaves1largeEnglishcucumber,scrubbed
1lemon,peeled
6sprigsmint3–5dropsliquidsteviaor1smallgreenapple,peelon(optional)
10ozalmondmylk
½tsppurevanillaextract
Juicethekale,chard,spinach,cucumber,lemon,andmint(plustheappleifusing).Pourthejuiceintoapitcherandstirinthealmondmylk,stevia(ifusing),andvanilla.
CHIABUBBLETEA
PURELYALKALINE
Drinkingbubbleteahasbecomearealnovelty;however,moststoreboughtversionsareloadedwithstickytapiocaballsandflavoredsyrupsthatarefullofrefinedsugar.Ifyoulikethetexturalappealofbubbletea—andnoteveryonelikesbitsfloatingintheirdrink—trythisonemadewithherbaltea,steepedniceandlong,andthenjazzedupwithsomechiasuperfoodseeds!It’saperfectopportunitytosneakadoseofomega-3s,fiber,protein,andantioxidantsintoyourdietwhilehelpingtocleanseyourcolonandhydrateatthesametime.Takethisteatoyogaclassoranywhereelseyouneedtoenergize!
MAKES8OZ
1–2tspofyourfavoriteherbaltea(Iloveberryorrooibosteas)
1cupfiltered,alkalinewater3–4dropsliquidstevia(optional)
1Tbspchiaseeds
Steepyourfavoriteherbalteainthewateraccordingtothepackageinstructions,thenletitcoolsoit’sgentlywarmoratroomtemperature.Stirinthestevia(ifusing)andthechiaseedsfor10secondstopreventthemfromclumping.Waitfor30secondsandthenstiragain.Allowtheteatostandfor10–15minutes,thenstiroccasionallywhiledrinkingtoredistributetheseeds.
WARMDRINKSAwarm,nutritiousdrinkisnourishinginsomanyways:theritualofpreparingit,thecomfortofitswarmth,andtheknowledgethatitisalkalizingthebodyinsteadofdepletingitlikethetypicalcupofjoe.Ioftendoubleortripletherecipestomakeapotofteaornogtoshare,addingevenmorejoy!
DIGESTIONTEATWODELICIOUSWAYS
PURELYALKALINE
TheseteasareabsoluteblissformebecauseIsooolovetheflavors!Theyareperfectforsoothingafunnytummy,curbingcravingsinbetweenmeals,andignitingyourspiritwiththeirlifeenergyforce.Drinkthemdailyforbestresults!
MAKES4CUPSOR1BIGTEAPOTFOR4
1.FRESHMINTTEA
IfellinlovewiththisrecipewhileinMorocco,wherefreshmintissoldinheapingwheelbarrowsinthesouks!!Mintisthoughttoimprovetheflowofbilethroughthestomachtospeedandeasedigestion,andthisteaisexcellentwhileveggie-feastingorafteranymeal.Iloveitasanafternoontea.Twocupsadayisplenty.UsecautionifyouaretakinganymedicationsorexperiencingGERD(gastroesophagealrefluxdisease).Forachangeofpace,trylicoricetea,whichisalsoexcellentfordigestion:use8tsproughlychoppedlicoricerootinplaceofthemint.
10sprigsmint
4cupsfiltered,alkalinewater,boiled4dropsliquidstevia(optional)
Placethemintinateapotandaddtheboilingwater.Replacethelid,coverthepotwithateacozy,andallowtheteatosteepfor5–10minutes.Pourtheteathroughastrainerintocups,adding1dropofsteviapercup,ifdesired.
2.SPICYGINGERANDLEMONTEA
Lemonandgingerrootarefullofantioxidantsthatinhibitinflammationandtheystimulatebile,whichaidsindigestion.Lemonalsopromotessaliva,theproductionofgastricjuices,andthereleaseoftoxinsfromthebody.Drinkitfirstthinginthemorning.Tostimulateyourcirculationformoreeffectivedetoxification,addthecayenne.Avoidthepearifyouarejuice-
effectivedetoxification,addthecayenne.Avoidthepearifyouarejuice-feasting.
2-inchpieceginger,scrubbed,gratedonarasporveryfinelyminced(about1generousTbsp)
4cupsfiltered,alkalinewater,boiled
juiceof1largelemon1smallfirmgreenpear,juiced(optional)
1wholecinnamonstickor½tspgroundcinnamon
10–12dropsliquidsteviaor½–1tspgreenstevia-leafpowderpinchcayennepepper(optional)
Placethegingerinateapot,coverwiththeboilingwater,andallowtheteatosteepfor10minutes.
Addtheremainingingredients,stirringwell,thenpourtheteathroughastrainerintocups.Servewarmorcooled.
COCONUTALMONDNOG
PURELYALKALINE
Thiscreamymylkwillwarmyourinsidesandnourishyourbodywithhealthyfatsandanoverallfeelingofhappinessnomatterwhichstageoftheprogramyouaredoing.Lucumaisthekeytothebodyandsweetcaramelflavorofthisnog,solookforitinyourhealthfoodstore.Ifyoucan’tfindit,youwillstillhavegreatflavorbutitwon’tbeasthick.
MAKES11OZ
⅔cupthick,organiccoconutmylk
⅔cupalmondmylk,leavingoutthelavender½tsplucuma+moreforgarnish
¼tsppurevanillaextract⅛tsppurealmondextract
1–3dropsliquidstevia(optional)
Placealltheingredientsinasmallsaucepanandslowlywarmthemixture,whiskingwell,overmedium-lowheat.Heatuntilitiswarmtothetouchbutnothot.Pourintoamugandsprinklewithextralucuma.Enjoy.
THEHEALTHYLATTE
ALKALINEBALANCED
IwasalattegirlandIalwaysthoughtI’dreallymisscoffeewhileIwastransitioningmydiet.I’vecometomuchprefertheothernourishingwarmdrinksinthissection,butIdofindthischicory“coffee”quiteenjoyable.Roastedgroundchicoryroot,oftencalledcoffeereplacement,isavailableathealthfoodstoresorinbulk.Itissometimessoldasablendwithroasteddandelionroot,andwhilechicoryonitsownisalittlemorelikecoffee,blendingthetwoisquitepleasing.Addcacaopowderifyoupreferamochanowandthen.Adjusttheratioasyoulike.
MAKES8OZ
⅔cupalmondmylk,leavingoutthelavender
⅓cupfull-fatcoconutmylk1Tbspcoffeereplacementor1½tspeachroastedchicoryandroasteddandelionrootcombinedina
teaball
1tsprawcacaopowder(optional)⅛tspgroundcinnamon+moreforgarnish
2–3dropsliquidstevia
Warmthe2mylksinasmallsaucepanovermedium-lowheatuntiltheysteam,3–5minutes.Stirinthecoffeereplacementanddissolve(orturndowntheheattolow,addtheteaball,andallowtosteepfor7–10minutes).Removetheteaball,ifnecessary.Whiskinthecacaopowder(ifusing),cinnamon,andsteviauntilfrothy,thenpourintoamug,sprinklewithmorecinnamon,andserve.
BREAKFAST
Duringthenight,yourbodytakesabreakfromeatingand
spendsthetimecleansingandrepairingitself.Thetrick
isto“breakthefast”gentlybyconsuminggreenjuices
firstthinginthemorning,thenhavinganalkaline
breakfast—arawsalad,chiaporridge,orasmoothie.I
foundbreakfastthetrickiestmealtoalkalize,butifyou
planaheadwiththeserecipes,youwon’tbetemptedtograb
anacidicmealontherun.Startanewritualthatwill
keepyourmindclear,yourenergyvibrant,andyour
cravingsatbay.You’llmakebetterchoicesfortherestof
theday.
BREAKFASTSALADofBLOODORANGE,FLOWERINGKALE,andFRESHGOLDENBERRIES
ALKALINEBALANCED
Breakfastsaladisperfectcomesummerorahotvacationinthewinter!Thisonecombinesalittlefruitwithgreens,whichisfineaslongasyoukeepthefruitto10–20%ofthetotaldish.Thenutrient-densefreshgoldenberries,alsocalledphysalisorincaberries,provideadelightfullytartbutsweetflavorandarefullofantioxidants,bioflavonoids,andvitaminsAandC.Ifyoucan’tfindfresh,youcouldusedriedonesinstead.Thesaladdressingmakesenoughfor2salads,sodoublethesaladrecipeifyouwanttouseitup.
SERVES1
Orange-GingerDressing
1½Tbspavocadooilorflaxoiljuiceof1smallbloodorange
½tspgratedginger
1dropliquidstevia(optional)Himalayansaltorseasalt
BreakfastSalad
⅓cupalmonds,soaked,sprouted,anddehydrated
⅓cuppumpkinseeds,soaked,sprouted,anddehydrated1tspgratedginger
24mintleaves
2dropsliquidstevia4leaves+stalksfloweringpurplekaleorotherkale,finelychopped
2largeleavescurlyredlettuce,thinlysliced
1smallbloodorange,peeledanddiced½avocado,diced
6freshgoldenberries,huskdiscarded,halved(optional)
DRESSING:Inasmallbowl,whisktogethertheavocado(orflax)oil,orangejuice,ginger,stevia(if
using),andsalt.Setaside.
SALAD:Inafoodprocessor,combinethealmonds,pumpkinseeds,ginger,mintleaves,andsteviauntilanevencrumbleforms.Setaside.
Placethekaleandlettuceinawide,shallowsaladbowlandtosslightly.Topwiththeorange,avocado,andgoldenberriesanddrizzlewith½thedressing.(Theremaining
dressingwillkeepfor3days.)Sprinklewiththenutandseedcrumble.Serveimmediately.
DOAHEAD:Soakandsprout⅓cuprawalmondsin1cupfiltered,alkalinewaterovernightorupto24hours.Soakandsprout⅓cuprawpumpkinseedsin1cupfiltered,alkalinewaterfor12–24hours.Drybothfor12–24hoursinadehydratorat115°Forina150°Fovenfor12–24hourswiththedoorajar,checkingforcrunchinessatintervals.
BreakfastSalad
COCONUTAVOCADODREAM
ALKALINEBALANCEDPURELYALKALINE(IFYOUSUBALMONDSFORHAZELNUTSANDSKIPTHEBANANAAND
PROTEINPOWDER)
Withacupoftea,thiscreamypuddingispurecomfortfoodforbreakfastorasanafternoonsnack.OrserveitasatoppingforfreshberriesorSproutedSpeltandVanillaPancakes.Coconutmeatisdensewithlauricacid,whichhasanti-viral,anti-microbial,andanti-fungalpropertiesandyeast-bustingpower,sogograbyourcleavertoopenthatyoungcoconut(usethecoconutwaterinplaceofthealmondmylk,orfreezeitinicecubesforlateruse).
SERVES2
¾cupfreshorfrozenyoungcoconutmeat
⅓cupsoakedhazelnuts+moreforgarnish
½avocado
1½Tbsphemphearts+1Tbspfortopping
½-inchpieceginger,scrubbed¾–1cupalmondmylk+more,asneeded
½tsppurevanillaextract
2dropsliquidstevia1tsphemp,Brazilnut,orbrownriceproteinpowder(optional)
pinchgroundcinnamon
bananaforgarnish(optional)
Placethecoconutmeat,hazelnuts,avocado,1½Tbsphemphearts,ginger,almondmylk,vanilla,and1dropofsteviainahigh-speedblenderandcombineuntilsmoothandcreamy.Slowlyaddextraalmondmylk,ifnecessary.Addtheproteinpowder(ifusing)andmixwell.Spoonthecreamintoaservingdish.
Placethe1Tbspofhempheartsinasmalldishandsprinklewithagoodpinchofcinnamonand1dropofstevia.Stirwellwithasmallfork,andpileontopofthepudding.Garnishwithafewhazelnutsandslicesofbananaandserveimmediately.
DOAHEAD:Soak⅓cuphazelnuts(oralmonds)overnightin1cupfiltered,alkalinewater.
COCONUTSARENUTRITIOUSANDVERSATILE
Remember,50%ofthesaturatedfatincoconutsislauricacid,whichisanti-viralandanti-bacterial,andthenutrientsincoconutwaterhelptohydrate,nourish,andhealandaremoreeasilyabsorbedthanwater.Consumingthemeatandwater(usuallyinsmoothies)almostdailywasakeypartofmyhealingalkalinejourneyprovidingthemanyvitalnutrientsmybodywascraving.Lookforfreshyoungcoconutswithawhiteouterhuskthat’sfreeofsmall,darkspotsofmold,whichindicateithasspoiled.Refrigerateuntilreadytouse,thenopen(seeResources),andpourthewaterintoaclearglass.Ifit’salittlefoggybutclear,sipabittobesureitisn’trancidbeforeaddingtoanyrecipe.Ifit’smauve,it’susuallyrancidbutstilltryasip.Itshouldbesweetandfresh-tasting.Ifthewaterisbad,thenthemeatwillbetoo.Besttoopenanotherone!(Checkthefreezersectionofyourhealthfoodstoreforpreparedcoconutmeatandwater.)
SIMMEREDQUINOAwithSPICEDALMONDMYLKandSWEETPOTATOES
ALKALINEBALANCED
Inevertireofquinoa,especiallywhenit’sonthesweetsideforbreakfast,anditsatiatesmeforhours.Ifquinoabothersyourbellyornauseatesyou,youcouldbelowonprotein-digestingenzymes.Quinoaisveryhighinproteinsaswellassaponins,whichcanincreasethepermeabilityofthegutandcauseyoutoabsorbundigestednutrientsinyourfood.Abstainfromquinoauntilyouimproveyourdigestionortryeatingitwithadigestiveenzymecontainingprotease,butbesuretosoakandsproutitbeforecookingittoreducethesaponins.
SERVES4–6
1largesweetpotato,peeled,cutinto¼-inchdice
1cupsoakedwhitequinoa,rinsedwell3cupsunsweetenedalmondmylk+moreforserving(substitutecoconutmylkforayummychange)
1tspgroundcinnamon
¼tspgroundallspice½tsppurevanillaextract
1–2dropsliquidsteviaoradrizzleofpuremaplesyrup
½cupwalnuts,chopped+afewwholeonesforgarnishhempheartsforgarnish(optional)
calendulaflowerpetalsforgarnish(optional)
Placethesweetpotatoesinasteamingbasketoverapotofboilingwaterandcookuntilfork-tender,12–15minutes.Removefromtheheatandkeepwarm.
Inamediumsaucepan,combinethequinoawiththealmondmylk,cinnamon,allspice,andvanillaandbringtoaboil,uncovered,overmedium-highheat.Turndowntheheattolow,cover,andsimmerfor5minutes.Stirandsimmerfor5–7minutesmore,stillcovered.Ifmostoftheliquidhasbeenabsorbed,removefromtheheatandallowtorest,covered,foranother5minutes.Ifthereisstilllotsofliquidinthepot,allowittosimmerfor3–5minuteslonger,butkeepacloseeyeonthepotsothequinoadoesnotboildryandburn.Removefromtheheatandallowittorest,covered,for5minutes.
Seasontotastewithstevia(ormaplesyruporacombination)andstirinthechoppedwalnuts.Gentlyfoldinthesteamedsweetpotato,reservingafewcubesforgarnish.Topeachservingwithafewwholewalnuts,asprinkleofhemphearts,andevenafewflowerpetals.Servewithalittleextraalmondmylkif
desired.
DOAHEAD:Soak1cupquinoain3cupsfiltered,alkalinewaterovernightorforupto24hourstoallowittosprout.Rinsewell.
CHIASEEDBREAKFASTPORRIDGES
PURELYALKALINE(WITHOUTTHEBERRIESANDCHERRIES)
Chiaporridgehastobemymostfavoritebreakfastever!Itscreamyyettapioca-liketextureistotalcomfortforme.Youcanevenwhipitupinahotelroomwhiletraveling.Youcanalsomakeanyoneoftheserecipesthenightbefore(withoutthetoppings)andplaceitinthefridgeovernight.Inthemorning,addalittlemorealmondmylkandallowittocometoroomtemperature(whichisnicerthaneatingitcold)whileyougetreadyorwarmitgentlyandverybrieflyonthestoveandthenaddthetoppings.
EACHRECIPESERVES1(LARGEBOWL)OR2(SMALLBOWLS)
Thebasicmethodforeachofthe3variationsisthesame.Pourthemylkintoamediumbowl.Addthechiaseedsandstirfor30secondstopreventthemfromclumping.Stiragainafter1minute,andsetthemixtureasidetothickenfor15–20minutes,stirringoccasionallytoavoidclumping.Ifitbecomestoothick,thinwithalittleextramylk.
CINNAMON-SPICEDCHIAWITHSEEDS,NUTS,ANDBERRIES
1cupalmondmylk
3Tbspchiaseeds
1Tbspdriedunsulfuredcherries(optional)½–1tspgroundcinnamon
¼tspgroundallspice
⅛tspgroundcardamom½tsppurevanillaextract
2–3dropsliquidstevia
1–2Tbsphemphearts(optional)
smallhandfuloffreshraspberries,strawberries,andorblueberriesforgarnish(optional)
soakedalmonds,cashews,andsunflowerseeds(optional)mintleavesforgarnish(optional)
Tothesoakingchia,addthecinnamon,allspice,cardamom,vanilla,andsteviaandstirwell.Pourintoaservingbowlandtopwithyourfavoriteseeds,berries,andnutsandgarnishwithasprigofmint.Yummy!
Cinnamon-spicedChiawithSeeds,Nuts,andBerries
CREAMYLEMONCHIAPORRIDGE
1cupalmondmylk¼cupfull-fatorganiccoconutmylk
¼cupyoungcoconutmeatorcoconutmylk
juiceof1lemon1½Tbsprawalmondbutter
½tsppurevanillaextract
4–6dropsliquidstevia
3Tbspchiaseedsunsweetenedshreddedcoconutforgarnish
lemonzestforgarnish
Inablender,combinethealmondmylk,coconutmylk,coconutmeat,lemonjuice,almondbutter,vanilla,andsteviauntilniceandcreamy.Pourthemixtureintoasmallbowl,reserving¼cup.Stirinthechiaandsoak.Topwiththeshreddedcoconutandlemonzest,andservewiththereservedmylk.
CreamyLemonChiaPorridge
CreamyLemonChiaPudding
LAVENDERANDALMONDCHIAPUDDING
1cupLavenderAlmondMylkorChai-spicedHempMylk3Tbspchiaseeds
soakedand/ordriedalmondsorpumpkinorsunflowerseedsforgarnish(optional)
Addthenutsorseedstothesoakingchiaandstirwellbeforeserving.Bliss.
LavenderandAlmondChiaPudding
MAKINGHEALTHIERBREAKFASTCHOICESONTHERUN(PARTONE)
1.Takeyourgreenjuiceand/orporridgetogo.Prepareyourgreenjuicebeforeyouleavethehouse,possiblythenightbefore.Inapinch,packyourgreenjuiceinatravelmugandsipitonthewaytooratwork.Orpouryourporridgeintoaglassjartoeatmid-morning.
2.Createanemergencyjuicekit.KeepaMagicBulletblenderandastockofhempheartsattheofficefordayswhenyou’rerunninglateandpackfreshgreenstogo.Evensimpler,buyaqualityvegangreensmoothiemixandashakercup.Justaddwaterorcoconutwateretvoilà—instantalkalinebreakfast!Perfectfortraveltoo.
3.Askforwhatyouwant.Ifyouhavetobuysomethingalongtheway,don’tbeshyaboutasking
for:
•asimplegreensaladfromthelunchmenuwithavocadoandfreshberries(Isometimescarryanavocadoinmypurse—callmecrazee!)•asmoothiemadewithavocado,greens,almondmylkorcoconutwater,andafewfreshberries•AvocadoTomatoToastongluten-freebreadwithslicedtomatoes•unsweetenedoatmealwithcinnamon,nuts,seeds,andafewfreshberries
4.Ifallelsefails,eatfromtheregularmenuandbalanceyourdaylater.Enjoyyourbreakfastandworkinasmanyrawgreensaspossibleatlunchanddinner.Takeadigestiveenzyme,ifnecessary.
5.Keepaneyeoutfornew,healthierrestaurants.Lotsofcleverfolksareopeningupjuicebars,sociallyandenvironmentallyconsciouscafés,andfoodtruckswithraw,vegan,andgluten-freeoptions!Givethemyourbusiness—it’sawin-win!
WARMCARDAMOMBUCKWHEATPORRIDGE
PURELYALKALINE
IlovethisheartyporridgeoncoldwintrymorningsandalsoonsummermarketmorningswhenIneedabreakfasttoholdmeoverforawhile.Buckwheatisanalkalineseedratherthanagrainandit’sgluten-freeandchock-fullofsolublefiber,antioxidants,andessentialminerals—includingmanganese,magnesium,zinc,andcopper.Italsohasanti-inflammatoryproperties.Bestofallitisslightlyalkaline…Yay!Avoidthisduringtheveggiefeast,andalwayssoakrawbuckwheat(groats)tohelpbreakdowntheanti-nutrientssothey’reeasiertodigestandtohelpreleasehighlybeneficialnutrients.
MAKES3CUPS(3–4SERVINGS)
1cuprawbuckwheatgroats,soakedandrinsed
1cupfull-fatorganiccoconutmylk½cupalmondmylk+alittleforserving
¼tspgroundcardamom
¼tsppurealmondextract¼tsppurevanillaextract
seasalt
6–8dropsliquidsteviahandfulofsoakedalmondsforgarnish(optional)
pomegranateseedsforgarnish(optional)
Placethebuckwheat,coconutandalmondmylks,cardamom,almondextract,vanillaextract,andsaltinasmallsaucepanovermedium-highheat.Stirtocombine,bringtoabubblingboilfor1to2minutes,thencoverandremovefromtheheat.Allowthebuckwheattoabsorbthecoconutmylkfor10minutes.Nopeeking!Itshouldbetenderbutfirmwithabitofatoothytexture.Stirinthesteviatotaste.Topwithalmondsand/orpomegranateseedsandservewithalittlealmondmylkifdesired.
DOAHEAD:Soak1cupbuckwheatgroatsin3cupsfiltered,alkalinewaterovernight.Soakahandfulofalmondsin1cupfiltered,alkalinewaterovernighttoo(ifusing).
RAWBUCKWHEATMUESLIwithGINGER,GRAPEFRUIT,ANDAVOCADO
PURELYALKALINE(WITHWHITEGRAPEFRUIT)
ALKALINEBALANCED(WITHPINKGRAPEFRUITORSTRAWBERRYOPTION)
Here’sanalkalinebreakfastthatwillmakeyoufeelasifyou’reatthespa!Thisweebreakfastparfaitisrefreshing,light,andsooonourishing.Withitsrawsoakedbuckwheatgroats(don’tbemisledbytoastedbuckwheatcalledkashi),thiswillprovide⅓ofyourrecommendeddailyallowanceofmanganese(whichhelpstobalancebloodsugars)aswellasafinedoseofmood-enhancingtryptophan,blood-enhancingmagnesium,andcolon-cleansingfiber.Tosavetime,soakenoughbuckwheatforafewmorningsandrefrigerateitinanairtightcontainerforupto3days.Rinsewellbeforeservingtoremovethegel-likefilm.SavethisfortheAspirestageifyou’redoingtheveggiefeast,even
thoughit’spurelyalkaline.
SERVES3–4
1cupsoakedbuckwheat(groats),drainedandrinsedwelljuiceof1lime
⅛tsplimezest
1generoustspgratedginger4dropsliquidstevia
1pinkorwhitegrapefruit,peeledanddiced
1avocado,dicedmintleavesforgarnish
Inalargebowl,combinethebuckwheat,limejuiceandzest,ginger,andstevia.Spoonthemixtureintoindividualbowlsandtopwiththedicedgrapefruitandavocado.Garnishwithmintandserveimmediately.
DOAHEAD:Soak1cupbuckwheatin3cupsfiltered,alkalinewaterovernight.
RawBuckwheatMuesli
VARIATION:STRAWBERRYANDCUCUMBERRAWBUCKWHEATMUESLI
Forasummeryversion,replacethegrapefruitandavocadotoppingwith1cupfinelydicedEnglishcucumber,1cupfinelydicedfreshorganicstrawberries,and¼cupfinelychoppedmintleaves.Stirtocombinewiththemuesliandallowtostandfor5–10minutessotheflavorscanmingle.Garnishwithmintandasliceeachofstrawberryandcucumberandserveimmediately.
StrawberryandCucumberRawBuckwheatMuesli
BREAKFASTSEEDNOLAwithCOCONUT,LIME,ANDGINGER
PURELYALKALINE
Ifyoulovegranola,givethisrecipeashot.Traditionalgranolaisfullofcommercialadditivesandsugarandit’susuallytoppedwithsweetyogurt.Thisalkalineversionispackedwithsproutedbuckwheat—alsocalledbuckinis—alongwith4differentactivatedseedsrichinvitalnutrients,includingomegafattyacids,minerals,vitamins,protein,andfiber.ServethisSeednolawithsomehomemadeChai-spicedHempMylk,AlmondMylk,VanillaAlmondLemonCream,ormyveryfavorite,theNon-fermentedVeganVanillaBeanYogurt.
SERVES6–8
1cupsprouted,dehydratedbuckwheatgroats
¾cuplarge-flaked,dried,unsweetenedcoconut½cupsoaked,dehydratedsunflowerseeds
½cupsoaked,dehydratedpumpkinseeds
¼cupsoaked,dehydratedsesameseeds¼cuphemphearts
1½Tbspgratedginger
1tsplimezest2Tbsplucuma
½tspgroundcardamom
¼tspgroundcinnamon⅛tspgroundallspice
fineHimalayansalt
10–12dropsliquidstevia1tsppurevanillaextract
¼cupchiaseeds
Preheattheoventoitslowesttemperature,preferablynothigherthan150–160°F.Line2bakingsheetswithparchmentpaper.
Inamediumbowl,combinealloftheingredientsexceptthechiaseeds.Tossextremelywell,arrangethemixtureevenlybetweenthebakingsheets,andbakefor20–30minutes.(Ifyouroventemperatureishigher
than150°F,leavetheovendooropenacrack.)Turnofftheoven,openthedooracrack,andallowthemixturetorestuntiltheoveniscool.(Alternatively,ifyouhaveadehydrator,setittomediumanddryforacouplehoursuntilcrisp.)
PourtheSeednolaintoanairtightcontainer,thenstirinthechiaseeds.Thiswillkeepfreshatroomtemperaturefor3–4weeks.
DOAHEAD:Soakandsprout1cupbuckwheat.Activatealltheseeds(exceptthehempseeds)togetherfor8hoursin3cupsfiltered,alkalinewater.Drythebuckwheatandseedsinadehydratorfor8hours.Orarrangethemonabakingsheetanddrythemintheovenonthelowestsettingfor2–4hours.
BreakfastSeednola
BROCCOLIANDONIONBREAKFASTBITES
ALKALINEBALANCED
Idefinitelyusedtobeasugarymuffinandlattegirl.Howtimeshavechanged!Thisnutritiousandnummysavorybreakfastbitehitsthespot,especiallywithagreenjuiceorasalad,orforlunchwithabowlofsoup.Substitutecauliflowerorasparagusforthebroccoli,ifyouprefer,andservethesewiththeHealthyVeganButter.Tomakealoafratherthanindividualmuffins,preheattheovento
325°Fandlinea4-×9-inchloafpanwithparchmentpaper.Scoopthepreparedmixtureintothepanandbakefor45–60minutes,oruntilaskewerinsertedinthecentercomesoutclean.Allowtocoolbriefly,lifttheloaffromthepanusingtheparchmentpaper,andplaceonawireracktocoolcompletely.Cutintoslicesorkeeprefrigeratedinanairtightcontainerforupto3days.ThiscrumblyloafisperfectforAvocadoTomatoToast;justtoastitlightlytoreleaseitsmoisture.
MAKES8MUFFINSOR1LOAF
1cupspeltflour(sproutedifpossible)
1cupchickpeaflour1Tbspbakingpowder
½tspbakingsoda
½tspseasalt2Tbspfreshdillor2tspfreeze-drieddillweed
½cupdicedzucchini
½cup+2Tbspalmondmylk1Tbsplemonjuice
3dropsliquidstevia
¼cupcoconutoil,melted1cupdicedredonion(reserve¼cupfortopping)
1cupbroccoliflorets,cutintotiny,bite-sizedpieces
coarseseasaltforfinishing
Preheattheovento350°Fandlinean8-cupmuffintinwithbakingpapers.Inamediumbowl,sifttogetherthespeltandchickpeaflours,bakingpowder,bakingsoda,and½tspsea
salt.Stirinthedillandsetaside.Inablender,combinethezucchini,almondmylk,lemonjuice,andsteviauntilthezucchiniispuréed.
Pourinthecoconutoilandblendthemixturebriefly.Gentlystirthezucchinimixtureintothedryingredientsuntiljustmoistened.Ifthebatteristoodry,add
1–2Tbspmorealmondmylk.Foldintheonionandbroccoli.Dividethebatterevenlyamongthemuffincups,fillingthemcompletely;topwiththereservedredonion
andsprinklewithapinchofcoarseseasalt.Bakefor18–22minutes,oruntilaskewerinsertedinthecentercomesoutclean.Theywillnotrisemuch.Allowtocoolbrieflyonawirerack.Servewarmoratroomtemperature.Thesewillkeepinanairtightcontainerinthefridgefor5daysorinthefreezerforupto1month.Heatthembeforeserving.
BroccoliandOnionBreakfastBites
GOODMORNINGBROCCOLINIANDBEANS
PURELYALKALINE
Fruituntilnoonusedtobeahealthrule,butthatwaswellbeforeitbecameclearthatmostfruitacidifiesthebodyandfeedsyeast.Thissavorychlorophyll-andprotein-richbreakfastmaintainsanalkalinebalanceandprovidesfarmoreenergythansweetfruit.Becarefulnottooversteamthebroccolini,astoomuchheatharmsitsvitaminsandminerals.Andifbroccolini’sjustnotforyouatbreakfast,well…youcanservethistastydishforlunchordinner!
SERVES2
½cupunsoakedhazelnutsoralmonds
1¼tsplemonzest¾tspwholepinkpeppercorns
½tspseasalt
2cupsdicedbroccolini1cupdicedgreenbeans
2TbspHealthyVeganButterorextra-virginoliveoiland/orflaxoil
broccoliniorkaleflowersforgarnish
Inafoodprocessor,combinethehazelnuts,lemonzest,peppercorns,andseasaltuntilyouhaveanevenfinecrumble(becarefulnottooverdoit,oritwillbecomenutbutter).Thiscrumblewillkeeprefrigeratedfor7–10daysinasmallairtightjarifyoudon’tuseitall.
Bringamediumpotofwatertoaboilonhighheat.Putthebroccoliniandbeansinasteamingbasketandsteamthemfor2–3minutes,oruntilcrisp-tender.Transferthemtoamediumbowl,tossthemwiththebutter,anddividethemamongindividualdishes.
Generouslyspoonsomenutcrumbleovereachservingandgarnishwithbroccoliniorkaleflowers.Servewithmorenutcrumbleontheside.
GoodMorningBroccoliniandBeans
RHUBARBALMONDSCONES
MILDLYACIDIC
Aweekendfavoritewithourguestsatthecottageafteraglassofgreenjuice,thesedeliciousheartysconesareperfectwithacupoftea.Bymostdefinitions,rhubarbisavegetable,whichmakesitagreatalternativetoberriesandagoodfoodcombinationwiththenutrient-densesproutedspeltflour.Ifyourdigestionisgoodandyouprefertouseberries,goahead,butaddtheminmoderation.Unsproutedalmondflourismadewithoutthealmond’sskin,whichiswheremostofthebothersomeanti-nutrientsarepresent.Sproutedalmondflourisararefindandpriceyunlessyoumakeyourown.(Seesproutingguide.)
SERVES6
1cupalmondflour
1cupsproutedspeltflour2tspbakingpowder
½tspbakingsoda
½tspseasalt¾cup+1½Tbspfull-fatcoconutmylk(½can)
1tsppurevanillaextract
26dropsliquidstevia(or2tspcoconutnectar+16dropsstevia)1¾cupsslicedrhubarb,including½cupforgarnish
1tspgroundcinnamon
¼cupdried,finelyshredded,unsweetenedcoconut
Preheattheovento350°F.Lineabakingsheetwithparchmentpaper.Inamediumbowl,combinethealmondandspeltflours,bakingpowder,bakingsoda,andsaltuntilwell
mixed.Inaglassmeasuringcup,whisktogetherthecoconutmylk,vanilla,and16dropsofthestevia(or1tsp
coconutnectarand8–10dropsstevia).Inabowl,tosstherhubarbwiththecinnamonandremaining10dropsofstevia(or1tspcoconutnectar
and5–6dropsstevia).Pourthecoconutmylkmixtureintotheflourmixtureandstirtojustcombine.Gentlyfoldinthe
rhubarb.Spoonthispuffybatterinto3-inchroundsonthebakingsheet.Gentlypress3slicesofrhubarb
intothetopofeachscone.Sprinklewiththecoconutandbakefor18–20minutes,untilatoothpickinsertedinthecentercomesoutclean.Allowtocoolonthebakingsheetforafewminutes,thentransferthemtoawireracktocoolfurther.Servewarm.Thesewillkeeprefrigeratedinanairtightcontainerforupto3days.Warmgentlyintheoventorefresh.
SPROUTEDSPELTANDVANILLAPANCAKESwithLEMONCOCONUTCREAM
MILDLYACIDICALKALINEBALANCED(WITHAGREENJUICE)
Thissimpleveganrecipetookafewtriestogetright,butthecombinationofsproutedspeltandbuckwheatfloursmakesforatastypancakethat’seasytodigest.Youcanalsomakeadeelish,crunchylemon-chiaversionbyadding2½Tbspwholechiaseedsandthezestof1lemontothedrypancakeingredientsand½cupmorealmondmylk,2Tbsplemonjuice,andacoupleofextradropsofsteviatothewetones.Theruleinourhouseisstillgreenjuicefirst,pancakessecond.This
way,wehaveaprettygoodbalanceevenwhenservingthepancakeswithalittlemaplesyrup.Ilovethemwithrawalmondbutter.
SERVES4
LemonCoconutCream
13½ozchilledfull-fatcoconutmylk(1can)¼cupcashewsorsoakedalmonds
3Tbsphemphearts
3Tbsplemonjuice1tsplemonzest
3–5dropsliquidstevia
1tsppuremaplesyrup(optional)
SproutedSpeltandVanillaPancakes1Tbspgroundflaxseeds
2½Tbspfiltered,alkalinewater
¾cupsproutedspeltflour½cupsproutedbuckwheatflour
2Tbspbakingpowder
½tspfineHimalayansalt
1cupalmondmylk
2Tbspcold-pressedsunfloweroil1Tbsppuremaplesyrupor5–6dropsliquidstevia
1½tsppurevanillaextract
¼cupcoconutoil
CREAM:Openthebottomofthetinandcarefullypourtheliquidcoconutwaterintoasmallairtightjar(reserveitforsmoothies).Scoopthecoconutsolidsintoablender,addthecashews,hemphearts,lemonjuiceandzest,stevia,andmaplesyrup(ifusing),andblenduntilcreamyandsmooth.Pourthemixtureintoaservingpitcher.Anyleftoverswillthickenfurtherwhenchilledandcanbeusedasatastyspread.Thiswillkeepinthefridgefor3–5days.
PANCAKES:Setawirerackintheovenandpreheatitto300°F.Placetheflaxseedsinasmallbowlwiththewater,stirtocombine,andallowtostandfor5–10minutes.Inalargebowl,combinethespeltandbuckwheatflours,bakingpowder,andsaltuntilwellmixed.Ina
separatebowl,stirtogetherthealmondmylk,sunfloweroil,maplesyrup,vanilla,andflaxmixture.Pourthewetingredientsintothedry,stirringwithaforkjustuntilmixed.Setasidefor5minutestoallowthebattertorise.
Placeafryingpanorgriddleovermedium-lowheatandaddthecoconutoil.Whenthepaniswarm,gentlyspoon3Tbspofbatterintothepanforeachpancake.Repeatuntilthepanisfull.Cookfor2–3minutes,oruntilbubblesappearonthesurfaceandthepancakesaregoldenunderneath.Flipthepancakesandcookfor2–3minutesmore.Transferthecookedpancakestothewirerackintheoventokeepwarm.Repeatwiththeremainingbatter.
Servewarmonindividualplateswiththecoconutcream.Thepancakeskeepwellinanairtightcontainerinthefreezerfor1month,orrefrigeratedforupto4days.
DOAHEAD:Refrigeratea13½oztinofcoconutmylkovernight.Ifusingalmonds,soak¼cupin1cupfiltered,alkalinewaterovernight.
SPROUTEDBUCKWHEATSILVERDOLLARPANCAKESwithALMONDSYRUP
PURELYALKALINE
Iloveconcoctingmealsfromtheversatilebuckwheatseed,usingitraw,sprouted,andcooked,andinsavoryandsweetdishes!Thisgluten-freepancakerecipeisgreatforlazySundaymornings:it’sahearty,filling,andnourishingbreakfastthat’seasytomakeintheblenderandcleansupeasily.Justremembertostartsoakingyourbuckwheatbeforeyouhopintobed.Enjoyitwithanon-traditionalcoconutalmondsyrup,servedwarmoratroomtemperature,inplaceoftheusualhigh-sugarmaplesyrup.Notethatusingthegreensteviapowderwillgivethesyrupagreenishcolor.
SERVES6–8(24TWO-INCHPANCAKES)
AlmondSyrup
3Tbsprawalmondbutter3Tbspavocadooilorgrapeseedoiloralmondoil
¼tspgroundcinnamon
3Tbspthickorganiccoconutmylk6–8dropsliquidsteviaor1tspgreenstevia-leafpowder
¼tsppurevanillaextract
¼tsppurealmondextract(optional)
BuckwheatPancakescoconutoilforgrilling
1cupsoakedbuckwheatgroats,drainedandrinsedwell
2Tbspgroundchiaseeds¾cupalmondmylk
¾cupthickorganiccoconutmylk
1tsppurevanillaextract¼tsppurealmondextract(optional)
¼tspfineHimalayansalt
1Tbsplemonjuice
2tspbakingpowder
SYRUP:Placethealmondbutterinasmallbowlandpourtheoilovertop.Usingaforkoraminiwhisk,worktheoilintothebuttertothinit.Addthecinnamonthenthecoconutmylk,stevia,vanilla,andalmondextract(ifusing)andstiruntilcreamy.Transfertoasmallsaucepanandsetaside.
PANCAKES:Preheatapancakegriddletomediumorlightlygreaseafryingpanwithcoconutoilandplaceitonmediumheat.
Inablender,combinealltheingredients,exceptthelemonjuiceandbakingpowder,untilyouhaveasmoothbatter.Addthelemonjuiceandblendjusttocombine.Pourintoamediumbowl.Justbeforeyouarereadytocookthepancakes,quicklyandgentlystirinthebakingpowder,ensuringthatyoumixitinthoroughly.
Ladleenoughbatterontothegriddletomakea2-inchpancake.Keepladlingandmakingpancakesuntilyourunoutofroom.Cookthepancakesuntilbubblesformandthesurfaceisprettymuchdry,3–5minutes.Flipthepancakesandallowthemtoheatthroughforanotherminuteor2.Repeatuntilyouhaveusedupthebatter.Transferthecookedpancakestothewirerackintheoventokeepwarm.
Dividethepancakesamongindividualplatesanddrizzlewiththealmondcoconutsyrup.Storetheseinanairtightcontainerfor2–3daysorfreezethemfor1month.Ioftenreheatanyleftoversinthetoaster.
DOAHEAD:Soak1cupbuckwheatin3cupsfiltered,alkalinewaterovernight.
SALADS
It’scalledchoptherapy!Inourfamily,makingsaladat
leastonceadayisaritual,asisarrangingacrudités
(rawveggie)plate.Wekeepourfavoriteparingknifeanda
bamboocuttingboardcloseby;wetakethemwhenwetravel,
sowecansnackoncucumber,carrots,jicama,andbell
peppers.WhatIputinmysaladdependsonmymood,what’s
inthefridge,andhowsimpleorfancyIwanttoget!Use
theserecipesasaspringboardforyourowncreative
variations.
BABYGREENSwithFLOWERBLOSSOMS,MINT,ANDCINNAMONCHICKPEACROUTONS
ALKALINEBALANCED(WITHTHECHEEZEANDCROUTONS)PURELYALKALINE(WITHOUTTHECHEEZEANDCROUTONS)
Nothingismoreenjoyableformethanpretty(andhealthy!)food.Thissaladmadewithlovelyedibleflowersisjustthat.Enjoyitinthegardenoronanoutsidepatioforthefullsummereffect.You’llsavorthememoryduringthecolder,wintermonths.
SERVES1
LemonDressing
⅓cupextra-virginoliveoil
juiceof1lemon1½tspcoconutnectaror3–5dropsliquidstevia
seasalt
freshlygroundblackpepper
BabyGreensandBlossomSalad2cupsmixedbabylettuces
½cupmixedsprouts(pea,sunflower,buckwheat)
½cuptornmintleaveshandfulofedibleblossoms(rose,calendula,kale,nigella)
½–1avocado,sliced
¼recipeMacadamiaCheeze¼reciperoastedSweetCinnamonRoastedChickpeas
sprigofthymeforgarnish(optional)
DRESSING:Combinealltheingredientsinaglassmeasuringcup,whiskwell,andallowtostandwhileyoupreparethesalad.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days.
SALAD:Inamediumbowl,combinethelettuce,sprouts,mint,and⅔oftheblossoms.Pourinthedressingandtossgentlyuntilevenlycoated.Arrangethesaladonaservingplateandtopwithavocado,smallcurdsofmacadamiacheeze,androastedchickpeas.Garnishwiththeremainingblossomsandasprigofthyme.
SUMMERBERRYSALAD
ALKALINEBALANCED
Thissaladisdeliciousmadewithraspberries,strawberries,andblueberriesbutsubstitutewhicheverberries—aloneorincombination—youhaveonhand.Andbesuretoaddthemint—thisiswhatmakesitjustperfect!Soakanddehydratethenutsbeforehandifyoucan(thispage).
SERVES1
SweetNutCrumble
¼cupsoakedalmonds¼cupBrazilnuts
¼tspgroundcinnamon12mintleaves
4–5dropsliquidsteviaor¼–½tspgreenstevia-leafpowder
2Tbsphemphearts
RaspberryDressing½cupraspberries
10mintleaves
1Tbspdicedshallots¼cupextra-virginoliveoil
juiceof1smalllemon
8–10dropsliquidsteviaHimalayansalt
freshlygroundblackpepper
SummerBerrySalad
2cupsmixedbabylettuces½cupmixedfreshraspberries,blueberries,andstrawberries
1avocado,diced
CRUMBLE:Inafoodprocessor,combinethealmonds,Brazilnuts,cinnamon,mint,andsteviauntiltheyformanevenbutroughcrumble.Pourinthehempheartsandpulsetojustcombine.Spoonthemixtureintoanairtightcontainerandrefrigerateforupto5days.
DRESSING:Combinealltheingredientsinablenderandprocessuntilsmoothandcreamy.Pourintoaservingjug.Anyleftoverswillkeepforupto2daysinthefridge.
SALAD:Arrangethelettuceonalargeplate,andthentopwiththeberriesandavocado.Drizzlewiththedressing,sprinklewiththecrumble,anddigrightin!
DOAHEAD:Soak½cupalmondsin1cupfiltered,alkalinewaterovernight.Ordehydrateinyourdehydratorfor8hours,orbyheatingintheovenonthelowestsettingfor1–2hoursuntildryandcrunchy.
BUTTERLETTUCEANDMINCEDPEARwithFRENCHLIMONETTEDRESSING
ALKALINEBALANCEDPURELYALKALINE(WITHOUTTHEPEAR)
Butterlettucemakesmelosemymind!Ilovehowtendertheleavesareandhowmildandsweettheytaste.ThisisasaladImakeofteninthesummer—almosttoooften—butthekidsloveittoo.Makeitfancybykeepingthelettuceleaveswholeoreasiertoeatbytearingorchoppingthemintobite-sizedpieces.Addslicedavocadoifyouwantamoresubstantialsalad.Usethepearinmoderationandchopitjustbeforeyouservethesaladsoitdoesn’toxidize.ThedressingisreminiscentofmyfavoriteoldFrenchvinaigrette,minusthevinegar.Theaddedflaxoilmeansyouaregettinganicedoseofomega-3sandyoucanvarytheamountofmustardaccordingtoyourpreference.
SERVES4
FrenchLimonetteDressing
⅓cupextra-virginoliveoil2Tbspflaxoil
juiceof1lemon
2–4dropsliquidstevia2Tbspmincedshallots
2Tbspfinelyslicedchives
¼tspdriedmustard,ortotasteseasalt
freshlygroundblackpepper
LettuceandPearSalad
1–2headsbutterlettuce,leaveswashedandtornintobite-sizedpieces,corediscarded1freshorganicpear,peelon,coredandfinelydiced
finelychoppedchivesforgarnish
DRESSING:Combinealltheingredientsinaglassmeasuringcup,whiskwell,andallowtostandwhile
youpreparethesalad.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days.
SALAD:Dividethelettuceamong4servingplates,arrangingthelargerleavesonthebottomandstackingthesmalleronesontop.Sprinklewithpearanddrizzlewiththedressing.Garnishwithchivesandserveimmediately.
KALESALADwithAVOCADOANDMANGOANDKALEBLOSSOMS
ALKALINEBALANCED(WITHTHEMANGO)PURELYALKALINE(WITHSTEVIAANDWITHOUTTHEMANGO)
Ilovethisrefreshingsalad,richinchlorophyllandmagnesiumandflavoredwithfreshmintandlemon.Andkaleisanalkalinepowerhouse.Cuttingitintobite-sizedpiecesandmassagingitmakesitsofterandeasiertochew.Alittlebitoffinelydicedmangoisperfectbutnotmandatory—butdon’tforgettheavocado!Youcanscatteredibleflowersoverthistoprettyitup,ifyoulike.
SERVES2
ZippyLemonDressing
½cupextra-virginoliveoil
juiceof1lemon2dropsliquidsteviaorcoconutnectar(or1dropofeach)
1Tbspchiaseeds
1clovegarlic,gratedonarasp½tspdriedmustard
seasalt
freshlygroundblackpepper
Kalesalad8leaves+stalkskale,toughribsremoved,finelychopped
1avocado,finelydiced
½mango,finelydiced
⅓cupmintleaves,finelychoppedhandfulofkaleblossoms(optional)
DRESSING:Combinealltheingredientsinaglassmeasuringcup,whiskwell,andallowtostandwhileyoupreparethesalad.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days.
SALAD:Placethekaleinalargebowl.Pour½ofthelemondressingoverthekaleleavesandadd½ofthedicedavocado.Usingyourhands,massagethedressingandtheavocadointothekalebykneadingtheleaves,ensuringthatthefoldsandcurlsarereallywellcoatedandtheavocadoiscreamed.Allowthesaladtostandfor10minutestofurthertenderizethekaleleaves.
Dividethegreensevenlyamongindividualplatesandsprinklewithmango,mint,andtheremainingavocadoandkaleblossoms(ifusing).Drizzlewithmorelemondressingandtossgentlytocombine.
GREEKSALAD
PURELYALKALINE(WITHOUTTHECHEEZE)ALKALINEBALANCED(WITHTHECHEEZE)
ThisGreeksaladisakeeper!Ilikeitbestwithcherrytomatoes,butlargetomatoesarefine.Andtogetyourgreensin,pilethissaladonabedofmixedlettuces.Thekidslovethissaladintheirlunchboxes,andifyoumakeadoublebatchofthedressing,you’llhaveithandytopackalongwithwhateverveggiesyou’vegotaroundortodrizzleitoverasidesaladatanymeal.Thedressingissodeliciousyouwon’tevennoticethevinegarismissing.Iusuallyaddthesteviaasitbalancesthetartlemon.Itwillkeeprefrigeratedinanairtightcontainerforupto4days.
SERVES1(MAINCOURSE)OR2–3(SIDESALAD)
12cherrytomatoes,halved
1Englishcucumber,scrubbed,halvedlengthwise,andsliced1orange,red,oryellowbellpepper,seededandcutintosmallstrips
¼MauiorWallaWallaonion,diced10–12cured,driedblackolives,oryourfavoriteolives
juiceof1lemon
¼cupextra-virginoliveoil2dropsliquidstevia(optional)
1clovegarlic,minced
1tspfreeze-driedoreganoor½tspregulardriedoreganoHimalayansalt
freshlygroundblackpepper
4–5TbspMacadamiaCheeze
Inamediumbowl,combinethetomatoes,cucumbers,bellpeppers,onions,andolivesandsetaside.
Inaglassmeasuringcup,whisktogetherthelemonjuice,oliveoil,stevia(ifusing),garlic,oregano,salt,andpepperandallowtostandfor5minutes.Whiskagain,pourthedressingovertheveggies,andtosstocombine.Topwiththecheeze.
SIMPLESALADFORACROWD
ALKALINEBALANCEDPURELYALKALINE(WITHOUTTHECHEEZE)
Atrustyolemandolinwillwinyouravereviewsforthisgorgeoussaladmadewithlayersofbrightlycoloredvegetables.It’sfuntomakeanditwillinspireevennon-saladfans!Youcansavetimebypreparingthelayersofveggiesearlyintheday,chillingthemuntilyouarereadytoimpressyourguests,andthentossingthesaladwiththeherbdressingatthelastminute.Ifanyveggiesbecomedry,justmoistenthemcarefullywithaspritzofcoolwater.Forvariety,replace¼oftheoliveoilwithyourfavoritenutoilandtrythesweetnutcrumbleasatopping.
SERVES8–10
HerbDressing
4clovesgarlic,mincedorgrated¼cupmincedfreshparsley
¼cupmincedcilantro
¼cupmincedfreshbasil¼cupmincedchivesorgreenonions
1cupextra-virginoliveoil
juiceof2lemons4–6dropsliquidsteviaorcoconutnectar(or2–3dropsofeach)
¼tspHimalayansalt
freshlygroundblackpepper
LayeredSalad6mediumcarrots,scrubbed,slicedonthethinnestsetting
2largeredbellpeppers,halvedandseeded,slicedonthe2nd-thinnestsetting
12cherrytomatoes,quartered1longEnglishcucumber,scrubbed,slicedonthe2nd-thinnestsetting
¼redcabbage,slicedonthethinnestsetting
4–6radishes,slicedonthethinnestsettingsprigofparsley,cilantro,orbasilforgarnish(optional)
2headsbutterlettuceoryourfavoritelettuce,choppedintobite-sizedpieces
2cupsradishorbroccolimicrosprouts2cupssunflowersprouts
1recipeSavoryNutSprinkle
1recipeMacadamiaCheeze(optional)2–3avocados,halvedandcutintodiamondshapes
DRESSING:Inaglassmeasuringcup,whisktogetheralltheingredients.Pourthedressingintoasmallservingpitcherandallowittoinfusewhileyouslicethevegetables.Itwillkeeprefrigeratedinanairtightcontainerforupto3days.
SALAD:Onalargeservingplatter,arrangethecarrots,bellpeppers,tomatoes,cucumber,andcabbageindenserows.Addtheradishesandgarnishwithaherbsprig.Inalargebowl,tosstogetherthelettuceandsprouts.Arrangetheminatallmoundonasecondservingplatter.
Toserve,placetheplattersinthemiddleofthetablewiththedressing,nutsprinkle,andmacadamiacheeze.Scooptheavocadointoabowljustbeforeserving.Allowgueststohelpthemselves.
SimpleSaladforaCrowd
THESERIOUSLYALKALINESALAD
PURELYALKALINE
Thiscombinationofveggiescametogetherafterasuccessfulwintervisittomylocalmarket,whichsourcesincrediblefarmproducefromsurroundinggrowers.Iftheseparticularingredientsaren’tavailabletoyou,justdoyourbesttogetthefinestandmostorganicveggiesyoucanandload’emuponyourplate!Ilovebutterorredleaflettuceforthissalad,butanygreenwillworkwell.Chooseyourfavorite,oracombination,orchangeupthemixeachtime.Trythesimpledressinginthisrecipe,orchooseanotheryummyone.
SERVES1(ASAMAINCOURSE)OR3(ASASIDESALAD)
¼cuporganicextra-virginoliveoil
juiceof½lemon1dropliquidsteviaor½tsppuremaplesyrup(optional)
1largeclovegarlic,finelyminced,notpressed
Himalayansaltfreshlygroundblackpepper
½headyourfavoritelettuce,torn
1handfulspinach1handfulbabykaleleaves,torn
10sprigsparsley,chopped
10sprigscilantro,chopped1handfulpeashoots
1handfulsprouts,suchasbroccoli,alfalfa,orradish
6cherrytomatoes,halved6radishes,quartered
½carrot,scrubbed,juliennedorgrated
½cupthinlyslicedredcabbage½stalkcelery,sliced
½avocado,sliced
½watermelonradish,slivered
DRESSING:Inameasuringcup,whisktogethertheoliveoil,lemonjuice,stevia,garlic,salt,andpepperuntilwellcombined.
SALAD:Arrangethelettuce,spinach,kale,parsley,andcilantrointhebottomofalargesaladbowl.Foranicepresentation,arrangeeachoftheveggiesinitsownlittlegroupingaroundtheperimeter,savingthewatermelonradishforthecenter.
Toserve,pourthedressingoverthesaladandtosswell.
SeriouslyAlkalineSalad
STACKEDBEETSALAD
ALKALINEBALANCED
Imayhavegottenaweebitfancyonyouwiththisrecipe,butifyouarehavingafriendtolunch,whynottryit?Ifyou’reinahurry,justdicethebeetsandtossthemwiththesproutsandtopwiththecheeze.Oh…andifyoucan’tlocateyellowbeets,noworries…yourliverwillbejustashappytobedetoxifiedwiththeredbeets—andthesaladwillstilllookpretty!
SERVES2
2largeredbeetsor4smallyellowbeets,trimmedandscrubbed
2largeor4smallyellowbeets,trimmedandscrubbed⅓cupextra-virginoliveoil
juiceof1lemon
1–3dropsliquidsteviaorcoconutnectar(orhalfofeach)seasalt
freshlygroundblackpepper
1–2TbspMacadamiaCheeze1cupfreshsprouts,suchassunflower,radish,microgreens
2chiveblossoms(optional)
Placethebeetsinacoveredsteameroverboilingwater.Steamthemwholeuntiltender,20–30minutesdependingontheirsize.Removefromtheheatandallowtocoolenoughtohandle.Carefullypeelthebeets,discardingthepeels,andslicethefleshintoroundsabout⅜inchthick.Reserve¼cupoftheredbeetforthedressing.
Placethe¼cupbeetsinablenderwiththeoliveoil,lemonjuice,stevia,andsaltandpepperandpulseuntilsmoothandwellcombined.Setaside.
Toserve,alternatelylayerthecolorfulbeetslices4high,withthecheezegentlyplacedinbetweentheslices(toavoidstainingthecheeze),finishingwithalayerofcheeze.Surroundthestackwithsproutsandgarnishwithmoresproutsandachiveblossom(ifavailable).Drizzlewithdressingandservemoreontheside.Enjoyanyleftoverbeetswithmorecheezeanddressingthenextday.Thiswillallkeeprefrigeratedforupto3days,storedseparately.
ALKALINESALADDRESSINGS101
Ifyou’renotusedtoeatingalotofsaladsandrawveggies,itcanbetemptingtosmothertheminawholelotofdressing.Storeboughtdressingsareloadedwithvinegars,dairyproducts,sugars,andpreservatives,whichwillquicklysendyouralkalinebalanceoutofwhack.Whippinguphealthieroptions—andknowinghowtomodifyyourfavorites—willhaveyoueatingyourgreensandluuuvingthem.Whichiswhatwewant.Formoredressingrecipes.
•Replacevinegarswithlemonorlimejuice.•Makedressingscreamywithblendedrawzucchini,avocado,nuts,seeds,hemphearts,and/ornutbutters(andalittlefiltered,alkalinewater).
•Flavordressingswithfinelychoppedfreshherbs(orpinchesofdriedones)andfreshgarlicandgingergratedonarasp.
•ReplacehighlyprocessedandGMOoilswithraw,cold-pressedoliveoils,nutandseedoils,avocadooil—orveryoccasionally,adropor2oftoastedsesameoil.•SubstituteBraggLiquidAminosforsaltinAsiandressings,andstevia(orcoconutnectaroryacónsyrupifyou’renotfeasting)forsugarinalldressings.
•AnddidImentionthatavocadomakesanysalad—oranyfood,really—creamyanddelicious?!Ican’tgetenoughofthem.
VEGANCRUNCHYTHAIGREENSALAD
PURELYALKALINE
EverywhereIlook,fromthemarkettothelocalpaper,Ifindinspirationforcreatinghealthyfood.TheideaforthissaladcamefromGOOP,GwynethPaltrow’snewsletter—Iloveherstuff!Iadaptedherversion,tomakeitvegan,andit’searnedravereviews.Theideaistobalancethesweet,salty,sour,andspicy,somakeadjustmentsifyoudon’tfindthatyourdressinghasanequalbalanceofall4flavors.Thegarlickycrumbleisoptional,butitaddsalovelycrunch.Thissaladischock-fullofdetoxifyingherbsandchlorophyll,whichwillcertainlytidyupthosebloodcells!Refrigeratethegreensseparatelyfromthedressingifyoumakeadoublebatch.Thedressingwillkeeprefrigeratedinanairtightcontainerfor2–3days.
SERVES4(ASAMAINCOURSE)OR6(ASASIDEDISH)
CrunchyGreenSalad
2cupsjuliennedjicama2smallbokchoy,choppedintobite-sizedslices
6leavesNapacabbageorsuichoy,choppedintobite-sizedslices
4radishes,thinlysliced3greenonions,thinlyslicedlengthwiseandcutinto1-inchlengths
1smallbunchwatercress,chopped
1cupchoppedcilantro½cupchoppedfreshmint
½cupchoppedfreshbasil
1avocado,sliced(optional)
SpicyLimeDressing4½TbspBraggLiquidAminos
juiceof1largelime
2Tbspavocadoorgrapeseedoil6–7dropsofliquidsteviaor1–2Tbspcoconutnectar
4clovesgarlic,mincedorcrushed
1½tspfinelymincedjalapeñopepper
GarlickyCrumble½cupunsoakedalmonds
1clovegarlic
½tspHimalayansalt1–2freshchiliesorapinchofdriedredchiliflakes
SALAD:Placealltheveggiesexcepttheavocadoinalargesaladbowl.Tosswelltocombine.
DRESSING:Inameasuringcup,whisktogetheralltheingredientsuntilwellcombined.Allowtostandfor5–10minutesuntiltheflavorsmeld.
CRUMBLE:Placealltheingredientsinafoodprocessorandpulsecontinuouslyuntilacrumbleforms.
Toserve,pourthedressingoverthesaladandtossuntiljustcoated.Dividethesaladintoindividualbowls,topwithslicesofavocado,andsprinklewiththecrumble.
VeganCrunchyThaiGreenSalad
RAWRAVIOLIwithPESTOANDMACADAMIACHEEZE
ALKALINEBALANCED
Thesescrumptiousraviolimakealovelyappetizeroralightlunchalongsideasaladorsoupandarefancyenoughforanyspecialoccasion.Youcanmakethecheeze,thepesto,andtheravioliaheadoftimeandassemblethisdishatthelastminute.Ilovethesweetnessofthejicamahere,butyoucansubstituteparsniporevendaikonradishroundsifyoulike.Justbesuretheslicesarevery,verythin.
SERVES6(MAKES24RAVIOLI)
1largejicama,verythinlyslicedinto48piecesonamandolin
1recipeMacadamiaCheeze1recipePestoofHerbs,Nuts,andSeedsoryourfavoritepesto
24cherrytomatoes,halved
12smallbasilleavesforgarnish(optional)
Lineabakingsheetwithparchmentpaper.Fillafingerbowlwithfiltered,alkalinewater.Usingapastrywheelorapizzacutter,trimthejicamaslicesinto2-inchsquares.
Arrange24ofthesquaresonthebakingsheet.Usingateaspoon,dropagenerousdollopofcheezeonthecenterofeachsquare,andtopwithanothersliceofjicama.Withyourfingers,gentlypresstheedgesofthejicamatogethertosealinthefilling(ifthejicamaisabitdry,dipyourfingersinwater,rubtheedgesofthejicama,andthenpressthemtogether).Ifyouaremakingtheseahead,coverwithplasticwrapandrefrigerateuntilneeded.
Toserve,arrange4raviolioneachplate.Drizzlewithpestoandarrange8tomatohalvesontop.Garnishwithbasil.Servewithadditionalpestoontheside.
RawRavioli
RAWVEGGIENOODLEPASTAwithSHELLINGPEAS
PURELYALKALINE
Changingthewayyouchop,slice,anddiceyourveggiestransformstheirflavorandmakesthemendlesslyversatile.Ifyouhaven’ttriedspiralizingyourveggies,here’syourchance.Aspiralizerisareallycoolgizmo,essentiallyavegetableslicerthatproducesspiralsinsteadofstrips(seeResources).Youcanalsousearegularveggiepeelerandmakewidefettuccinenoodlesinstead.Whenyoutastethenoodlestossedwiththiscreamytahini-almondsauce,Iknowyou’llbesqueezinginasecondhelping!Notethatboththenoodlesandthesaucekeepwellseparately,sothisrecipecanbemadeaheadandassembledquicklyandeasilythenextday.
SERVES4GENEROUSLY
VeggieNoodlePasta
½daikonradish,scrubbed,juliennedorspiral-cut(2–3cups)2smallyellowzucchiniorpattypansquash,scrubbed,juliennedorspiral-cut(about2cups)
2orangecarrots,scrubbed,julienned(about1cup)
1redcarrot,scrubbed,thinlysliced(orangecarrotsarefinetoo)1whitecarrot,scrubbed,thinlysliced(orangecarrotsarefinetoo)
1cupthinlysliveredsnowpeas
½cupshelledfreshpeas2cupsarugula
½bunchcilantro,chopped,plus4wholesprigsforgarnish
6–8chives,slivered1mango,thinlyslivered(about½cup),forgarnish(optional)
sesameseeds,forgarnish(optional)
Tahini-almondSauce
¼cuptahini¼cupsmoothalmondbutter
juiceof1lemon
3Tbspfiltered,alkalizedwater
2½TbspBraggLiquidAminos1tspgratedginger
Himalayansalt
PASTA:Placetheradish,squash,carrots,snowpeas,andpeasinalarge,prettybowl.Addthearugula,cilantro,andchivesandtossuntilwellcombined.
SAUCE:Inameasuringcup,whiskthesauceingredientsuntilsmoothandcreamy.
Toserve,dividethepastaevenlyamongindividualbowls.Pourthesauceintoasmallpitcherandpassitaroundorserveitinasmallbowlonthesidesoeveryonecanhelpthemselves.Tosswiththesauceandgarnishwithsliveredmango,sesameseeds,andasprigofcilantro.
RawVeggieNoodlePasta
ANGELHAIRZUCCHINIPESTOwithROASTEDCHERRYTOMATOES
ALKALINEBALANCED(WITHWALNUTS)PURELYALKALINE(WITHALMONDS)
Ifoundthisdandynoodlegizmo(seeResources)thatmakesitsupereasytocutthezucchiniinthisrecipeintothethinnestnoodlesever!Mixedwiththepesto,thesezucchininoodlesareprettydreamy.Addsweetroastedtomatoesandthewholedishbecomesasliceofheaven.Ifyoudon’thavetimetoroastthetomatoes,byallmeansenjoythemrawontop;it’llstillbedivine.Zucchiniiswonderfullyfullofwater—justwhatwewant—butitwillgetsoggyifyoutossitwiththepestoandtomatoesandallowittostandtoolong.So,tossandthenenjoyrightaway.Foraquickerpreparation,thenoodlescanbecutandchilledseparatelyfromthepesto,andthenassembledatthelastminuteforthequickestalkalinemealever!
SERVES4
ZucchiniPestowithRoastedTomatoes
24cherrytomatoes,halved
1Tbspgrapeseedoil½tspseasalt+morefordustingthetomatoes
½cup+1Tbspextra-virginoliveoil
2cupsbasilleaves¼cupwalnutsand/orpinenutsoralmonds
3Tbsphemphearts
3clovesgarlic,roughlychopped
6six-inchzucchinis,spiral-cut,julienned,orangelhair–cutwithaslicer
GarlicCheezeCrumble½cupwalnutsoralmonds
1clovegarlic
½tspseasalt½tspdriedoregano
freshlygroundblackpepper
PESTO:Preheattheovento325°F.Lineabakingsheetwithparchmentpaper.Arrangethetomatoes,cutsideup,onthebakingsheetanddrizzlewithgrapeseedoil.Sprinklewithsomeseasalt,thenbakefor1hour.Removethetomatoesfromtheoven,allowtocool,anddrizzlewith1Tbspoftheoliveoil.Setaside.
Inablenderorfoodprocessor,processthebasil,walnuts,hemphearts,garlic,½cupofoliveoil,and½tspofseasaltuntilwellcombined.Scrapedownthesidesofthebowlandprocessuntilthepestohasanevenconsistency.Addaweebitofextraoliveoil,ifnecessary.Setaside.
CRUMBLE:Placealltheingredientsinafoodprocessorandpulsecontinuouslyuntilacrumbleforms.Spoonthemixtureintoasmallbowlandsetaside.
TOSERVE:Placethezucchininoodlesinalargebowlwiththepestoandtosswell.Dividethenoodlesbetween4bowlsandtopeachonewith¼oftheroastedtomatoes.Sprinklewithaspoonfulofthegarliccheezecrumble.Tossagainandserveimmediatelywhilethezucchiniisstillcrispandcrunchy.
AngelHairZucchiniPesto
SPANISHBEANSALAD
ALKALINEBALANCED
Cannedbeansmakethisyummysaladespeciallyquickandeasy.MybrandofchoiceisEdenbecausethebeansaresoakedwithkombu(tohelpminimizeanti-nutrients,improvedigestibility,andaddpreciousmineralsandflavor)andthecansareBPA-free.So,whenlifegetscrazy,buycansofbeansifthatmakesthingsmoredoable.However,Idofindthatthere’sjustsomethin’yummieraboutbeansyousoakandcookyourself,so,ifyoucan,spendthetimetostartfromscratch!
SERVES6–8
SpanishDressing
½cupextra-virginoliveoil2Tbspflaxoil(optional)
1Tbsphempoil(optional)
juiceof1limejuiceof1smalllemon
2Tbsppuremaplesyrupor5–6dropsliquidstevia(or½ofeach)
1–2clovesgarlic,minced¼cupchoppedcilantro
1½tspgroundcumin
1½tspCelticsaltorseasalt1tspfreshlygroundblackpepper
1tspchilipowder
BeanSalad
2cupscookedpintobeansor1can(15oz)pintobeans,rinsedanddrained2cupscookedchickpeasor1can(15oz)chickpeas,rinsedanddrained
2cupscookedcannellinibeansor1can(15oz)cannellinibeans,drainedandrinsed
2carrots,peeledandchopped2stalkscelery,chopped
2greenonions,chopped(optional)
1redbellpepper,chopped
6–8cupsfreshbabylettucegreenscayennepepper
DRESSING:Placealltheingredientsinamediumbowlandwhiskuntilwellcombined.Setaside.
SALAD:Inalargesaladbowl,gentlycombinethebeans,carrots,celery,greenonions,andbellpepper.Pourthedressingoverthevegetablesandgentlycombinewithoutmashingthebeans.
Toserve:Arrangethefreshgreensonindividualplates.Spoonsomeofthebeanmixtureovertopandallowgueststoseasonwithcayennepeppertotheirliking.
DOAHEAD:Soak⅔cupeachdriedpintobeans,cannellinibeans,andchickpeasin3cupsfiltered,alkalinewaterovernight.Drainandcookthemasperthechart.Cookingtimeswillvary,thuscookingthemtogethermightbetricky.
SPROUTEDMUNGBEANSwithANCHOCHILIANDAVOCADO
PURELYALKALINE
Ifyou’venevertastedsproutedmungbeans,youareinforarealtreat:they’recrunchy,kindasweet,andratheraddictive,andtheycanbetossedintoamyriadofdishes.Burstingwithlife-forceenergy,alkalineminerals,vitamins,andproteins,theyareamazingforyourbody!It’sworththeefforttosproutthemyourself,andit’ssooocooltoseethemwakeup!Kidslovewatchingthemgrow.Thisrecipemakesabout1cupmoresproutsthanyou’llneed,sorefrigeratetheminanairtightcontainerforupto5days.Addthesenutritioussproutstoanysaladorjustmunchonthemasasnacklikemydaughterlovestodo!
SERVES4–6(ASASIDESALAD)
3Tbsprawalmondbutter
1Tbspextra-virginoliveoil2Tbspfiltered,alkalinewater
½tspgratedginger
½tspgratedorfinelymincedgarlic½tspanchochilipowder
1Tbsplemonjuice
2cupssproutedmungbeans(1cupdry)1cupthinlyslicedredcabbage
1cupfinelydicedjicama
8radishes,thinlysliced1avocado,diced
Placethealmondbutterinasmallbowl.Usingaforkorawhisk,slowlyworkintheoliveoiluntilyouhaveauniformmixture.Addthewaterandstiruntilwellcombined.Mixintheginger,garlic,andchilipowder.Addthelemonjuicelasttoensurethealmondbutterdoesnotseizeup.Youshouldhaveanicecreamy,pourablesauce.
Placethesproutsinamediumbowlandaddthecabbage,jicama,andradishes.Pourthedressingovertopandtossgentlysoastonotharmtheweesprouts.Topwithavocadoorhaveguestsaddtheirown.
DOAHEAD:Soak1cupofmungbeansinenoughfiltered,alkalinewatertocoverthemby3–4inchesovernight.Rinsethebeansundercoldrunningwater,thenallowthemtosproutinawarmplacefor8–12hours(thispage).
CAULIFLOWERTABBOULEH
PURELYALKALINE
Traditionaltabboulehisoftenmadewithbulgurwheat,andIinitiallymadethissaladwithmorealkalinemillet.OnesummerIhadadesireforlighterfareandreplacedcookedmilletwithanequivalentamountofcrumbledcauliflower.Itwasdeelish.Trythissaladbothways,maybewithmilletinthewinterandcauliflowerinthesummer.Ifyouarecleansing,choosecauliflowerandsavethemilletuntilyouarebalanced—althoughmilletisprettyclosetobeingneutralonthepHscale,itisn’tahigh-water-contentfood.
SERVES2–3(ASAMAIN)OR4–6(ASASIDE)
¼cupextra-virginoliveoil
juiceof1largelemon1clovegarlic,finelyminced
½tspHimalayansalt
1smallheadcauliflower,roughlychopped1cupdiced,scrubbedEnglishcucumber
1cupdicedtomatoes
2greenonions,greenandwhiteparts,thinlysliced1cupmincedfreshparsley
1cupmincedfreshmint+afewleavesforgarnish
12cherrytomatoes,halved12–18olives,preferablycured,driedblackoryourfaves
Inaglassmeasuringcup,whisktogethertheoliveoil,lemonjuice,garlic,andsalt,andsetitasidetoallowtheflavorstomingle.
Placethecauliflowerinafoodprocessorandpulseuntilyouhaveafine,evencrumble.(Youshouldhaveabout3cups.)Pouritintoamediumbowl,addthecucumberanddicedtomatoes,greenonions,parsley,andmint,andtosstocombine.
Pourthedressingoverthesalad,combinegently,andtopwithcherrytomatoes,olives,andafewmoremintleaves.
KANIWATOMATOSTACK
ALKALINEBALANCED
Whenourlocalgreenhousesopeninthespring,Igetallexcitedabouttomatoes.Althoughmyfavesareheirloomsgrownunderthesun,mynextfavoritesarethesejuicyorganicones,especiallysinceI’mstarvedforadecenttomatobythetimeMarcharrives!Thesetomatoesareevenmoredivinewhenpairedwiththisversatilenutty-tastingmicroseedcalledkaniwa.It’sacousinofquinoa,andoftencalledbabyquinoa,butitcomesfromadifferentplantanddoesnothavethesaponinsthatmakequinoabitter.Kaniwaisagreatsourceofproteinandisrichincalcium,iron,zinc,andfiber.Tryitasaporridge.Servethisdishwithasidesaladforsomechlorophyll!
SERVES2–4
PistachioCrumble
½cuppistachiosseasalt
freshlygroundblackpepper
pinchcayennepepper
KaniwaSalad
½cupsoakedkaniwa,drainedandrinsedwell
1cuporganicveggiebroth
1clovegarlic,minced1largecarrot,scrubbed,finelydiced
½largewatermelonradish,scrubbed,finelydiced
2Tbspfinelymincedparsley2Tbspfinelymincedbasil
1Tbspextra-virginoliveoil
Himalayansaltfreshlygroundblackpepper
3largetomatoes,cutinto⅜-inch-thickslices
CRUMBLE:Inafoodprocessor,mixthepistachios,seasalt,pepper,andcayennepepperuntilcrumbled.Pourintoasmallprettybowlandsetaside.
SALAD:Placethekaniwainamediumpot,addtheveggiebroth,andbringtoaboil,uncovered,overhighheat.Turndowntheheattolowandallowtosimmerfor10–15minutes.(Keepacloseeyeonthepotbecausethewaterevaporatesquickly.)Removefromtheheat,stirinthegarlic,cover,andallowtostandfor10minutes.
Pourthekaniwaintoamediumbowlandaddthecarrot,radishes,parsley,basil,andoliveoil.Seasontotastewithsaltandpepper.
Arrange1sliceoftomatooneachplate.Scoopagenerousservingofthekaniwamixtureovertopandcoverwithanothersliceoftomato.Spoonovermorekaniwa,coverwith1moresliceoftomato,andfinishwithafinalpileofkaniwa.Sprinkleeachstackwiththepistachiocrumbleanddigin!
DOAHEAD:Soak½cupkaniwain2cupsfiltered,alkalinewaterovernight.
SOUPSANDWRAPS
WhatIlovemostaboutsoupsandwrapsisthatyoucan
prettymuchtossinanyingredientsyoulikeandtheywill
tastedelicious.Ihaveneverhadanyrealdisastersthat
couldn’tberedeemedbyadjustingtheherbsorspices.It
usuallyturnsoutbetterthanIimaginedandIonlywishI
hadwrittendowntherecipe.Ihopethesesouprecipes
inspireyoutobecreative!Servewarmedsoupswithasalad
sothatyougetthenutritionalbenefitsofbothrawand
cookedveggies.Awrapmadewithabigfreshgreenleafof
lettuce,chard,orcollardgreenstuckedfullofcolorful
vegetablesandseasonedwithdipsandsaucesnicelyrounds
outawarmbowlofsouporstandsquitewellonitsown.
Thetastycombinationsareendless.
RAWGREENSOUPwithAVOCADOANDBASIL
PURELYALKALINE
SincebeginningthisalkalinelifestyleI’vebecomequiteaccustomedtorawsoups.Itjustmakesperfectsensetoenjoytheveggiesintheirrawstateandconsumethemblended,whichmakesthemeasierforyourbodytoassimilateandgivesyourdigestivetractamini-vacation.Ifyouaren’tfondofcoldsoups,heatthemgentlyuntilwarm(pipinghotwilldamagetheenzymesintheveggies).Thissoupisperfectfortheveggiefeastorfordetoxingatanytime.
SERVES4
2cupsrawspinach
2stalkscelery,chopped1avocado
1smallzucchini,chopped
¼greenbellpepper2Tbspchoppedonion
1smallclovegarlic
½cupfreshbasil¼cupfreshparsley
¼cupalmonds
1½cupsfiltered,alkalizedwater¼tspseasaltor½tspBraggLiquidAminos+⅛tspseasalt
juiceof½–1limeorlemon
driedblackolivesforgarnishdicedtomatoesforgarnish
freshmixedherbsforgarnish
4nasturtiumflowersforgarnish(optional)
InablenderoraVitamix,combinethespinach,celery,avocado,zucchini,bellpepper,onion,garlic,basil,parsley,almonds,andwater.Processuntilwellmixed.Ifyoupreferthesoupwarm,blenditlongerintheVitamixortransferittoasaucepanandwarmitgentlyoverlowheat.
Seasonwithseasaltandlimeorlemonjuice.Ladleintoindividualbowlsandgarnishaspreferred.
DOAHEAD:Soak¼cupalmondsin1cupfiltered,alkalinewaterovernightandrinse.
CREAMYDILLANDSPINACHDETOXSOUP
PURELYALKALINE
Packedfullofgreenchlorophyllgoodnessandhealthyfats,thisrawsoupisasurefirewaytohelpreleasethosenastyacidsandtoxins!It’snotjustforveggie-feasting,sogivethisagoanytimeyoufeellikeyouneedabalancingboost.Liquefyingthecucumberhereisthetricktolotsofflavor,asitsavesdilutingwithwatertofacilitateblending.Besuretoaddthemincedveggiegarnish—whatIliketocallvegetableconfetti—foraddedcrunchandaburstofflavor.
SERVES1
1longEnglishcucumber,scrubbed,roughlychopped
1–3Tbspcoconutwaterorfiltered,alkalinewater1cupspinach,packed
1avocado
1scallion,roughlychopped½clovegarlic
1-inchpieceginger,scrubbed
3Tbsproughlychoppedfreshdillor3tspfreeze-drieddillweed3Tbsproughlychoppedcilantro
Himalayansalt
extra-virginoliveoilfordrizzlinghandfulofmixedfinelydicedveggies(carrots,radishes,scallions,celery,and/orjicama)
Placethecucumberinablenderandprocessuntilwellliquefied.(Youmayneedtoscrapedownthesidesandencourageit!)Usethecoconutwaterifnecessary.Addthespinach,avocado,scallion,garlic,ginger,dill,andcilantro,andblenduntilsmooth.Seasontotastewithsalt.Ladleintoabowlanddrizzlegenerouslywitholiveoil.Sprinklewithvegetableconfettiandthenfindaprettyspoon!
CREAMYCELERYANDCANNELLINIBEANSOUP
ALKALINEBALANCED
Igetsoooexcitedwhenarecipepassesthekidtest!Ican’tsayithappensallthetime,butthisonewasadefinitewinner!Igrewupeatingcreamofcelerysouppouredoversteamedcarrots—andIlovedit.ThissoupkindaremindsmeoftheceleryflavorthatIliked,andIamsopleasedthatIcanuseittomask(hidefromthekiddos)thecannellinibeanswhilecreatingacreamyrichtexturethatisfillingandnourishing.Ifyousoakyourowndrybeansandcookthemupinadvance,youwillberewardedwiththemostoutstandingflavor.However,inapinch,byallmeansuseorganiccannedbeans.Servethissoupwithatossedsalad,suchasTheSeriouslyAlkalineSalad,and/orveggiestickstorampupyouralkalinebalance.
SERVES6–8
2cupssoakedwhitecannellinibeans,drainedandrinsedwell,+kombu
1Tbspcoconutoil6stalkscelery,diced
1onion,diced
3clovesgarlic,minced4cupsvegetablebroth(use3VeggieBouillonCubes+4cupsfiltered,alkalinewater)
1½cupsfinelydicedceleriac
¼tspgroundceleryseedsseasalt
freshlygroundblackpepper
extra-virginoliveoil,fordrizzling
Placethebeansandthekombuinamediumpotandaddenoughfiltered,alkalinewatertocoverthemby½inch.Bringtoaboil,uncovered,andthenturndowntheheattoasimmerfor20–30minutes.Theyarereadywhenyoutest5beansandallaretender.Drainandreserveanyexcessliquid.
Heatthecoconutoilinalargepotoverlowheat.Addthecelery,onion,andgarlicandsautéforabout5minutes,untilsoftened.Addtheveggiebrothandceleriacandsimmeruntilthevegetablesaretender,8–10minutes.
Place½thevegetablesand½thebrothinablenderwith½ofthecookedbeansandprocessuntil
smooth.Pourtheblendedmixtureintoanotherlargepot.Addtheremainingvegetables,broth,andbeanstotheblenderwiththeceleryseedsandprocessuntilsmooth.(Alternatively,addthebeanstothepotanduseanimmersionblender.)Addthistotheblendedsoupalreadyinthepotandheatitallthrough.Seasonwithsalt,pepper,andagooddrizzleofoliveoil.
Ladlethesoupintobowlsandfinishwithanotherdrizzleofoliveoilandagrindofpepper.
DOAHEAD:Soak1cupdriedcannellinibeansin3inchesfiltered,alkalinewaterwitha3-inchpieceofkombuatroomtemperaturefor12hours.Ifyouhavetime,rinsethebeans,coverthemwithanother3inchesoffiltered,alkalinewaterandthekombu,andallowthemtosoakforanother12hours(thispage).
HEALINGSEASONALVEGETABLESOUP
ALKALINEBALANCED(WITHTHESWEETPOTATOANDLENTILS)PURELYALKALINE(WITHOUTTHESWEETPOTATOANDLENTILS)
Thissoupisagreatwaytoeasebackintosolidpurelyalkalinefoodsonyourfirstdayofftheveggiefeast.Haveitforbreakfast—andforlunchanddinnertoo,likeIdid!Justskipthelentilsandthesweetpotatoandaddorsubtractalkalinevegetablesatwill.Miseenplacemeans“puttinginplace,”orchoppingandmeasuringallyouringredientsintoindividualbowlssoeverythingisreadytogowhenyoustartcooking,andit’sthesecrettomakingthissoup.You’llfeellikeaprowhenyoubegintocookinthismanner,sobreakoutthetall,whitechef’shat!ServethissoupwithanysaladandperhapsSocca,BroccoliandOnionBreakfastBites,orYeast-freeSpeltFocacciaBreadwithOlivesandRosemary.
SERVES4–6
¾cupbrownlentils,soaked,rinsed,anddrained,+kombu
4½cups+2Tbspfiltered,alkalizedwater
1mediumonion,minced2clovesgarlic,minced
1recipe8-Vegjuiceor6cupsvegetablebroth
2stalkscelery,slicedinto½-inchpieces1sweetpotato,scrubbed,cutinto½-inchdice(optional)
2carrots,scrubbed,slicedinto½-inchpieces
10greenbeans,trimmedandslicedinto1-inchpieces1redbellpepper,cutinto½-inchdice
6-inchzucchini,scrubbed,slicedinto¼-inchrounds
1mediumcrownofbroccoli,choppedintobite-sizedflorets6asparagus,trimmedandslicedinto1-inchpieces
10cherrytomatoes,halved
Himalayansaltsmallhandfulofchoppedfreshparsley
smallhandfulofchoppedcilantro
freshoreganoandthymeleavesdrizzleofextra-virginoliveoil
Placethelentilsandkombuinamediumpotwith1½cupsofthewater.Bringtoaboil,uncovered,overmedium-highheat,thenturndowntheheattolow,cover,andsimmeruntilthelentilsaretenderbutnotmushyorsplitting,25–35minutes.Drainoffanyexcesswaterandsetaside.
Inalargesouppot,combinetheonion,garlic,and2Tbspofthewaterandsteam-fryovermedium-highheatuntiltheonionistranslucent,2–3minutes.Addtheremaining3cupswaterandthe8-Vegjuicetocreateabrothandheatuntilitjustbeginstosimmer.Stirintheveggies,followingtheorderinwhichtheyarelistedintheingredientlist.Alloweachvegetabletocookfor1–2minutesbeforeaddingthenextone.Onceyou’veaddedthecherrytomatoes,testtheveggiesfordonenessandgentlystirinthelentils.Seasontotastewithsalt.
Ladlethesoupintoindividualbowlsandtopwithparsley,cilantro,oregano,andthymeandagenerousdrizzleofoliveoil.
DOAHEAD:Soak¾cuplentilswitha3-inchpieceofkombuin3cupsfiltered,alkalinewaterovernight.
SOUPOFCELERIAC,SWEETONION,ANDFRESHMINT
PURELYALKALINE
Celeriac,alsoknownasceleryroot,doesn’tlooklikecelery—it’sabrown,ratherunattractiveknob—butitisrelated.It’stherootofaparticularvarietyofceleryandittasteslikeacrossbetweenceleryandparsley.Asyoudicetheroot,besuretotrim¼–½inchoftheskin’sthickouterlayeroritmaytastebitter.Sincethissoupiscooked,saveitfortheAspirephaseifyouarecleansing.
SERVES4
3½cupsdicedceleryroot(½largeroot)
¾tspHimalayansalt2Tbspcoconutoil
1½cupsdicedsweetonions
1cupspinach,packed24mintleaves+4forgarnish
freshlygroundblackpepper
drizzleofextra-virginoliveoil
Placetheceleryrootinamediumpotandcoverwithfiltered,alkalizedwaterbyabout1inch.Add½tspofthesaltandbringtoaboil.Turndowntheheattomediumandcookuntiltender,10–15minutes.Draintheceleryroot,saving½cupofthecookingwater,andsetaside¼cupofthedicedrootinasmallbowl.Transfertheremainingceleryroot(withoutthecookingwater)toablender.Setaside.
Heatthecoconutoilinasmallpanovermedium-lowheat.Addtheonionandsautéuntiltranslucent.Cookforanother5minutestoallowtheoniontosweeten.Ifitbeginstobrown,add1Tbspfiltered,alkalizedwater.Spoon¼cupoftheonionintothereserved¼cupceleryroot,thenaddtheremaindertotheblenderwiththespinachandmint.Processuntilcompletelysmooth,slowlyaddingthereservedcookingwaterasneeded,untilyouhaveanicethick,creamyconsistency.Seasontotastewithalittlesaltandblackpepper.Forawarmersoup,pourthesoupintoamediumpotandheatitgentlyoverlowheat.
Toserve,ladlethesoupintoindividualbowlsormugs.Mixtogetherthereservedceleryrootandonion,addadrizzleofoliveoil,andseasonwithapinchofsaltandagrindofpepper.Gentlyfloataspoonfulofthismixtureontopofeachbowlofsoup,andfinishwithalittlemoreoliveoil,abitmorepepper,andasprigofmint.Voilà!
UDONSOUPwithSPELTNOODLESANDBOKCHOY
ALKALINEBALANCED
WhatIloveaboutthissoupisthatit’sagoodbalanceofgreenstonoodles,itprovidesvegetableprotein(theedamameortofu),andit’seasierthanpie!Ifyouboilextranoodlesanddoublethebroth,youcanrefrigeratethemseparatelyandthenjustreheatthebroth,addtheveggies,anddropinthenoodlesatthelastminutetoheatthemthrough.Idothisinthemorningandpopthesoupinathermossoit’sniceandwarmformykids’lunch.Mydaughterusuallycomeshomebraggingthatshehaseateneverybit!Servethissoupwithasidesaladoflightlydressedmixedgreensorsomerawveggiestickstoincreasethealkalinityofyourmeal.
SERVES4
4cupsfiltered,alkalinewater
3TbspBraggLiquidAminos,ortotaste1clovegarlic,finelygratedorpressed
1tspfinelygratedginger
⅛tspCelticseasalt1½cupsshelledorganicedamamebeansor4ozorganictofu,cutinto½-inchcubes
8ozpackagespeltudonnoodlesor2–3bundlesofbuckwheatsobanoodles
2–3cupschoppedbabybokchoy,leaves+stalksfinelychoppedchivesorgreenonionsforgarnish(optional)
Inamediumpot,combinethewater,Bragg,garlic,ginger,andsaltandstirwell.Addtheedamameandcookovermediumheatfor4–5minutes.(Ifusingtofu,addandwarmthroughforabout3minutes.)
Whilethebeansareheating,bringalargepotoffiltered,alkalizedwatertoaboiloverhighheatandaddthenoodles.Cookaccordingtothepackagedirectionsuntilaldente.Drainandrinsewellunderwarmwater.Dividethenoodlesevenlyamong4soupbowls.
Addthebokchoytothepot,cookingforjust1minutetowiltit.Usingaslottedspoon,scoopthebeansandbokchoyfromthebrothanddividethemamongthebowlsofnoodles.Thenpourtheremainingbrothovereachserving.Ifdesired,garnishwithfinelychoppedchivesorgreenonions.
SPROUTEDGRAINWRAPSwithROASTEDROOTS,GREENS,ANDCHIPOTLEDIP
MILDLYACIDICTOALKALINEBALANCED(DEPENDINGONYOURWRAPANDTHENUMBEROFGREENS)
Sproutedgrainwrapsareagreatwaytotakeyourveggiestogo,asarerotisandlargegreenleaves(trycollards,chard,orkale).Don’tfretifyoudon’thaveanyofthesewraps—justturnthefillingintoasimplesaladinabowlandthinthedipwithabitofalmondmylkorwatertomakeadressing.Ifyouaremakingthisdishasatakeawaylunch,remembertokeepthedip(ordressing)onthesidetoavoidsogginess.Begenerouswiththegreenstogetagoodalkalinebalanceforthismeal.Androasttherootveggiesjustuntiltheyarealdenteratherthansoftrightthroughtohelpthemmaintainmorenutrients.
SERVES4–6
ChipotleDip
1cupsoakedalmonds,rinsedwellanddrained
1clovegarlic,crushed1¼tspsmokedpaprika
½tspCelticseasalt
¼tspchipotlepepper½cupfiltered,alkalizedwater+1–2Tbspmore,ifneeded
juiceof1lemon
2Tbspextra-virginoliveoil
WrapswithRoastedRootsandGreens
1largesweetpotato,peeledandcutintosmalldice1parsnip,peeledandcutinto½-inchdice
1yellowbeet,peeledandcutintosmalldice
2mediumpurplebeets,peeledandcutintosmalldice3–4Tbspgrapeseedoil
1tspseasalt
4–6sprouted-graintortillawraps(orrotis)4–6handfulsofmixedgreens
4–6largehandfulsoffreshpeashoots
2avocados,sliced(optional)
DIP:Placealltheingredientsinablenderandcombineuntilcreamyandsmooth.Ifthedipistoothicktospread,add1–2Tbspwaterandblendagain.
WRAPS:Preheattheovento350°F.Lineabakingsheetwithparchmentpaper.Inabowl,combinethesweetpotato,parsnip,andyellowbeet.Placethepurplebeetsinaseparatebowl.
Addgrapeseedoilandsalttobothbowlsandtosswelltocoatthevegetables.Spoonthemixedvegetablesontothebakingsheet,arrangingtheminasinglelayer.Sprinklethepurplebeetsontop.(Thisstepisjustsothedishlooksprettier;itstopsthepurplebeetsfrombleedingontheotherveggies.Ifyouaren’tfussedbyhowtheveggieslook,justmix’emalltogether.)Roastfor20–25minutes,oruntiljustbarelytender.Removefromtheovenandallowtocooltoroomtemperature.
Placeawrapinthemiddleofaplate.Arrangeagenerouslayerofmixedgreensontopandspoonsomeoftheroastedrootsdownthecenter.Dollopthechipotledipovertherootsandcoverwithpeashootsandavocado(ifusing).Foldthebottom⅓ofthewrapoverthefilling,thenfoldinthesidestocompletelyencasethecontents.Useatoothpicktoholdeverythinginplace.Cutthewrapinhalforleaveitwhole.Servewithextradip.
DOAHEAD:Soak1cupalmondsin2cupsfiltered,alkalinewaterfor30–60minutes(butideallyovernight).
ROSEMARYKAMUTROTISwithROASTEDRATATOUILLE
ALKALINEBALANCED
Ilovethesmellofroastingveggieswaftingthroughthehouse.Ifyouusegood-qualityfreshveggies,theytastesoyummythattheydon’tneedalotofadornment.Heretheyarenaked,saveforaweebitofcoconutoilandgoodsalt,stuffedintoaroti.ThisisperfectwithOreganoandSundriedTomatoMarinara.Kamutisanancientgrainrelatedtothewheatfamily.Itisnota
GMOcropanditishighinpotassiumandmagnesium.Ifitissprouted,itismuchmoreeasilydigestedthanwheat,butifyouarehighlysensitive,dobeawarethatitcontainsgluten.Youcansproutyourownkamuttomakeflourbutyouneedtoplanahead:soakthegrainfor24hourstoallowittosprout,thendehydrateitovernight,andgrinditinthedryvesselofyourVitamix.
MAKES10WRAPS
RoastedRatatouille
1smalleggplant,cutinto1-inchdice2cupscauliflower,choppedinto1-inchpieces
1mediumzucchini,cutinto1-inchdice
1redbellpepper,cutinto1-inchdice1yellowbellpepper,cutinto1-inchdice
1largeredonion,cutinto1-inchdice
24wholecherrytomatoes6Tbspcoconutoil,melted
Celticseasalt
1recipeOreganoandSundriedTomatoMarinara2cupsfreshsprouts(optional)
KamutRosemaryRotis
2cupswholekamutflour(orsproutedkamutflour,ifyoucanfindit)
1Tbspfinelychoppedfreshrosemaryor½tspcrumbleddriedrosemary
1cupwarmfiltered,alkalinewater+upto2Tbspmore
1tspgrapeseedoilorcoconutoil,melted
RATATOUILLE:Preheattheovento325°F.Line2bakingsheetswithparchmentpaper.Arrangetheeggplantandcauliflowerinasinglelayeron1bakingsheet.Onthesecondsheet,spreadout
thezucchini,bellpeppers,andonion.Putthetomatoesinasmallbakingdish.Drizzleeachbakingsheet/dishwith2Tbspmeltedcoconutoilandsprinkleliberallywithseasalt.
Placetheeggplantandcauliflowerintheovenandbakefor10minutes,thenstir.Addthesecondbakingsheettotheovenandbakefor5minutes,thenstir.Finally,placethetomatoesintheovenalongsidetheotherroastingveggiesandbakefor15–20minutes.Afteratotalof30–35minutes,checkthattheeggplantandcaulifloweraretenderbutnotsoft.Removeallthepansfromtheovenandallowtocoolslightly.
Pourtheeggplant,cauliflower,zucchini,bellpeppers,andonionintoalargebowlandtossthemgentlytocombine.Carefullyfoldinthetomatoes.
ROTIS:Whiletheveggiesarebaking,prepareacleanworksurfaceforrollingrotis.Haveonhandasmalldishofextraflour,aweebitofwater,andyourrollingpin.Maybedonaprettyaprontoo—anddustsomeflouronyourface!
Placethe2cupskamutflourinamediumbowlandcreateawellinthecenter.Addtherosemary,water,andoil.Usingyourhands,workthewetingredientsintotheflour,abitatatime,untilyouhaveaslightlystickydoughwithwhichyoucanformaball.
Sprinklealittleoftheextraflouronyourworksurfaceandplacethedoughontop.Kneadthedough,usingapinchofflourhereandthere(orafewdropsofwater),untilitissmoothandnon-sticky.Youwantittobesoftandpliable.Kneadforabout2minutesmore.Placethedoughinacleanbowl,coveritwithateatowel,andallowittorestfor10minutes.
Dividethedoughin2equalhalves.Separatethefirst½into5equalpiecesandrollitintoballs.Covertheremainingdoughwithateatoweluntilyouarereadytorollit.Rolleachofthe5ballsintoaround,6–7inchesindiameter.Repeatwiththeremainingdough.
Heatacast-irongriddlepanovermedium-highheat.Lineaplatewithateatowel.Settheroundsinthepan,1atatime,andheatfor30–40secondsperside.Theymaypuffupaweebit.Asyouremovethemfromthepan,placethemontheplateandwraptheteatowelaroundthemtokeepthemmoistandwarm.
Toassemble,placeagenerousscoopofveggiesdownthecenteroftherotiandspoonOreganoandSundriedTomatoMarinaraontop.Addahandfuloffreshsproutsandrollup(orservewithasaladtogetyourgreensin!).
RICEWRAPSwithCILANTROCREAMANDPONZUSAUCE
ALKALINEBALANCED
EverytimeImakethesewraps,IthinkaboutCopenhagen,whichisoneofmyfavoritetraveldestinationsbecauseit’ssodarncharming.Onmylastvisit,IwasluckyenoughtoshareamarvelouslunchwiththewonderfulSarahBoftheMyNewRootsblog.Wechattedaboutourpassionforsharinghealthyfoodandwisdomandcouldhavetalkeduntilsundown—andwenearlydid!ThefoodattherawrestaurantSarahchosewasscrumptious,andthesewrapsaresimilartothelettucerollswithlovelydippingsaucesthatweatethere.Icouldn’thelpbuttrytomarkthehappymemorywitharecipeofmyownandshareitwithyou.Ifyouhaven’tusedricepaperwrapsbefore,you’reinforareal
treat:they’refast,simple,anddeelish!Ormakethisdishpurelyalkalinebysubstitutingcoconutwraps(seeResources).Andfeelfreetoplaywiththefilling:useyourfavoriteveggiesorwhicheveronesareinseason.
SERVES4
CreamyCilantroDressing
½cuproughlychoppedrawzucchini
¼cupsoakedcashews,rinsedwellanddrained
¼cupcilantroleaves(nostems)
½clovegarlic¼tspHimalayansalt
freshlygroundblackpepper
2Tbspfiltered,alkalinewater2Tbspextra-virginoliveoil
2tsplemonjuice
PonzuSauce
6TbspBraggLiquidAminos
3Tbspfiltered,alkalinewater2Tbsplemonjuice
juiceof1lime
2dropsliquidstevia½tspmincedgarlic
½tspmincedginger
½tspfinelychoppedchivescayennepepper
RiceWraps
2ricepapersheets,eachabout8½inchesindiameter
3carrots,scrubbed,julienned1largeredbellpepper,thinlyslivered
6-inchpieceofdaikonradish,peeledandjulienned
1bunchwatercress1headcurlyleaflettuce,separatedintoleaves
otherveggiesyouenjoy,julienned,orperhapssprouts,jicama,oravocado
DRESSING:Placealltheingredientsinablenderandcombineuntilsmoothandcreamy.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days.
SAUCE:Inasmallbowl,whisktogetheralltheingredientsuntilwellcombined.Pourintoadippingbowlforserving.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days(afewdayslongerwithoutthechives).
WRAPS:Fillalargebowlorpotwithwateratroomtemperature(oraccordingtothepackagedirections).Immerseasheetofricepaperinthewater,thensetitonadinnerplateandallowittosoftenfor1–2minutes.
Arrangesomeofthecarrots,bellpepper,andradishdownthecenterofthericepapersheet,drizzlethesewithcilantrocream,andtopwithsomesprigsofwatercressandleavesofcurlylettuce.Startingat1edge,tightlybutgentlyrollthericepaperaroundthefilling.Don’ttrytoclosetheends.Letthelettuceandwatercressstickout,butbesuretheoverlappingseamdownthelengthofthewrapformsatightseal.Cutthewrapinto4sectionsandstandthemonendonaservingplatter.Repeatwiththeremainingsheetofricepaper,veggies,andcilantrocream.Servewiththeponzudippingsauce.
DOAHEAD:Soak¼cupcashewsin1cupfiltered,alkalinewaterfor20minutes.
HUMMUSANDVEGGIESWRAPPEDINCHARDLEAVES
PURELYALKALINE
Largerainbowchardleavesaretheperfectcanvasforthesesimplewrapsfullofrawvegetablesthatdeliverlotsofflavorandcrunch.Usethisrecipeasastartingpointandcustomizeyourwrapsaccordingtoyourpreferencesandwhatyouhaveonhand:tryusingcollardleavesandyourfaveveggies.Ilovejuliennedjicamaaswellasgratedcarrots,andIsometimeschangeupthehummusbyaddingparsleyorsubstitutinganotherdipsuchastheSpringPeaandEdamameSpread.Haveready8–12toothpickstosecurethewraps.
SERVES4–6
4–6largechardleaves
1recipeLemonyGarlicHummus1cupthinlyslicedredcabbage
1redbellpepper,thinlysliced
4–6radishes,thinlysliced8–10cherrytomatoes,eachcutinto3slices
½Englishcucumber,scrubbed,thinlysliced,andhalvedlengthwise
broccolisproutsorradishsproutssprigsoffreshherbs(optional)
Laythechardleavesflatonacleanworksurfacewiththestemfacingyou.Usingasharpknife,cutoutanddiscardthetoughstemfromeachleaf.Spreadthehummusgenerouslydownthespineofeachleaf,andthentopwithcabbage,bellpeppers,radishslices,tomatoslices,cucumberslices,sprouts,andherbs(ifusing).
Turneachleaf90degreessothespineisparalleltotheedgeofthecounter.Startingatthebottom,rollupthechardleaf,tightlyencasingthefilling,andsecurethewrapateitherendwithatoothpick.Cutthewrapsinhalf,arrangeonaservingplatter,andserve.
AVOCADOTOMATOTOAST
ALKALINEBALANCEDPURELYALKALINE(WITHOUTTHEBREAD)
Avocadoisamealinitselfandhardlyneedsadornment,unlessyouhaveafewminutestochopitupandtossitwiththegoodiesbelow.SometimesIdon’tevenbotherwiththebread—Ijustgrabaspoonanddigrightin!
SERVES1–2
1avocado,diced
8cherrytomatoes,halved1clovegarlic,gratedonarasporfinelyminced
1Tbspmincedwhiteonion(optional)
2Tbsphemphearts1Tbspchoppedfreshbasil(optionalbutsoyummy!)
1Tbspextra-virginoliveoil
2–4slicesBroccoliandOnionBreadHimalayansaltorcrunchyseasalt
freshlygroundblackpepper
Inabowl,combinetheavocadowiththetomatoes,garlic,onion,hemphearts,basil,andoliveoiluntilwellmixed.Spreadthemixtureonthebread,seasonwithsaltandpepper,and,presto,instantcomfortfood!
AVOCADOSAREONEOFNATURE’SPERFECTFOODS
Thesecreamyfatsaredelicious,satiating,healthycomfortfoodandideallyshouldmakeupabout20%ofyourdailycalories.Theyalkalize,energize,andhydrateyourbody.Mymottois:Anavocadoadayhelpskeepthedoctoraway!Healthyfatsarevitalforoptimalwellness,evenifyouarelookingtoloseweight,astheyacceleratemetabolismandalsohelptoreleasestoredacidsfoundtuckedinsidefatcells.Healthyfatsinturnhelptoshedthoseveryfatcells.Remember,77%ofanavocado’scaloriescomefrombeneficialfats—over50%ofwhichareoleicfatsthatprovideanti-inflammatorybenefits.
Lookforfruitwithasmooth,darkgreenskin.Ibuyatleast6–8atatimeatvaryingdegreesofripenessandstoreanyperfectlyripeones(yieldtoslightpressure)inthefridgeifneedbe.Cutoutanybrownedbruisesorveining,whichcontainoxidized/rancidoils.Enjoythemoften!
CHICKPEADILLCREPES
ALKALINEBALANCED
Thisseriouslyyummyrecipeusesingredientsthatwillenergizeyou.Itisdeliciousforeitherlunchordinner.I’veevenservedthesecrepes,toravereviews,forahealthySundaybrunch.Thisisnotatrickyrecipe.Blend,pour,andflip—it’sthatsimple!Tryswappingoutthebroccoliniwithasparagusorzucchini.Tosavetime,doubletherecipeandstoretheextracrepesseparatelyfromtheveggiesandthesaucesoyoucanjustwarmthemupthenextday.
SERVES4
ChickpeaDillCrepes
2cupsunsweetenedalmondmylk⅓cupdicedwhiteonion
1⅓cupschickpeaflour2Tbsptapiocastarch
½tspseasalt
⅓cupchoppedfreshdillor5tspfreeze-drieddillweedcoconutoil,forcooking
VeggieFilling
1–2tspcoconutoil
1cupdicedwhiteonion2cupsdicedbroccolini
2Tbspfiltered,alkalizedwater
1cupfreshorfrozenpeasdrizzleofextra-virginoliveoil
seasalt
PeaCreamSauce
½cupsautéedonions(reservedfromvegetablefilling)½cupfrozenpeas,rinsedunderwarmwater
1Tbsplemonjuice
2Tbspextra-virginoliveoil1Tbspfiltered,alkalizedwater,ifneeded
1dropliquidstevia
seasalt
CREPES:Inablender,puréethealmondmylkandonionuntilsmooth.Addthechickpeaflour,tapiocastarch,andseasalt,andblendagainuntilcombined.Pourthebatterintoalargebowlandallowtostandfor20–30minuteswhileyoupreparethefillingandthecreamsauce.
FILLING:Heatthecoconutoilinasautépan.Addthedicedonionandheatovermediumheatuntiltranslucent,3–4minutes.Scoop½theonionsintoasmallbowlandreservethemforthepeacreamsauce.
Addthebroccoliniandsautéfor1minute,thenpourinthewaterandallowtosteam-fry,stirring,for1minutemoreoruntilbrightgreen.Addthepeasandsautéforanotherminuteor2.Removefromtheheatandsetasideinthepan.
SAUCE:Inablender,combinethesautéedonions,peas,lemonjuice,andoliveoil,andblenduntilsmoothandcreamy.(Ifthesauceisverythick,addaweebitofwater.)Seasontotastewithsteviaand/orsalt.Spoonandscrapethemixtureintoapipingbagorasmallresealableplasticbag.
TOFINISH:Lineaplatewithateatowel.Stirthedillintothecrepebatterandblendjustuntilmixed(thebatterwillbecomegreenishifovermixed).
Heatan8-to10-inchnon-stickpanoverlowheatfor1–2minutes.Add1tspcoconutoilandallowittomelt.Ladle⅔cupbatterintothepan,swirlingittocreatea7-to8-inchcircle.Cookuntilthesurfacelosesitsglossandlooksdry,2–3minutes,thencarefullyloosentheedgeswithabutterknifeandgentlyflipthecrepeoverwithaspatula.Cookfor30–60secondsmore,thentransfertoaplateandcoverwithateatowel.
Repeatwiththeremainingbatter.Thisrecipemakes5crepes—onetopracticewith,sincethefirstisusuallyaflop!
TOASSEMBLE:Whenthecrepesareready,quicklyreheatthevegetablefillingonmedium-lowheatfor1minute,thenremovefromtheheatanddrizzlewitholiveoilandseasalt.
Place1crepeonaplateandcover1halfwithanevenlayeroftheveggiemixture.Generouslypipe(orsnipasmallholeinacornerofthebag)creamsauceovertheveggies.Foldtheotherhalfofthecrepeoverthefillingandthengentlyfoldinhalfonceagaintocreateapie-shapedwedge.Drizzlewithmorecreamsauceandgarnishwithdill.Repeatwiththeremainingcrepes,filling,andcreamsauce.Servewarmoratroomtemperature.
WARMEDVEGETABLES,LEGUMES,ANDGRAINS
Rawfoodsareidealforalkalinehealth,butsomeplants
benefitfrombeingwarmed,asitenhancestheirnutritional
benefitsandourabilitytometabolizethem.Manyofthese
aredeliciouscomfortfoodsincoolerweather.Planning
aheadisthekey,thoughnowandthenyou’llfindmequick-
soakinglentilsatthelastminutewhileImaketherestof
themeal.IfyoupreparefoodsspontaneouslylikeIoften
do,trytoalwaysbesoakingorsproutingsomethingsoyou
haveoptions.Inapinch,openacanoforganicbeansor
pickupsproutedlegumesatthemarket.Alternatively,I
findthatbatch-soaking,batch-cooking,andthenfreezing
beansandlegumesworksquitenicely.
Ifyoucan’tsoak,don’tfret:digestiveenzymesareyour
friendandcanassistindigestion.However,onceyouform
ahabitofsoaking/sproutingregularly,youwon’tgoback.
Forachangeofpace,lookforthesalmonrecipethatI’ve
snuckintothissectiontoo!
STEAMEDASPARAGUSANDSNOWPEASwithLEMONPARSLEYGREMOLATA
PURELYALKALINE
Ioftenenjoymyveggiessimplydrizzledwitholiveoilandapinchofseasalt,butsometimesIfeellikeswitchingitup.Inspiredbymyholisticnutritionistpal,Kathleen,thisgremolatacantakeasimpledishfromordinarytoextraordinarywithjustabitofgarlic,lemon,andparsley—allofwhicharesoalkalizingforthebody.Keepthishandyfordayswhenyoufeeltheneedtojazzupyoursteamedbroccoli,cabbage,orBrusselssprouts.It’salsoyummystirredintolentilsorbeans!
SERVES4
LemonParsleyGremolata
½cupfreshparsley1clovegarlic
2Tbspextra-virginoliveoil
2tsplemonjuice2tsplemonzest
seasalt
freshlygroundblackpepper
SteamedVeggies1bunchasparagus,about12stalks,trimmedandslicedlengthwise
24snowpeas
1mediumredonion,slivered4cupsmixedbabygreens
2Tbsphemphearts
chiveflowersandfinelychoppedchivesforgarnish(optional)
GREMOLATA:Placealltheingredientsinafoodprocessorandcombineuntilwellchoppedbutnotpuréed.(Orveryfinelychoptheparsleyandgarlic,oruseamortarandpestletocombinethem,andthenmixwiththeremainingingredients.)Seasontotaste.Spoonthegremolataintoasmallbowl.
VEGGIES:Fillapotorthebottomofasteamerwithwaterandbringtoaboiloverhighheat.Placetheasparagus,snowpeas,andonioninasteamingbasketandcookuntiltheasparagusandsnowpeasarecrisp-tender,2–4minutes.Removefromtheheat.
Arrange1cupofbabygreensoneachplate.Dividethewarmveggiesevenlyovertopandspoonthegremolataoverthem.Sprinklewithhempheartsandgarnishwithprettychivesandchiveflowersifyouhavethem.
CRUSHEDEDAMAME,PEAS,ANDMINToverSPRINGGREENBEANS
PURELYALKALINE
Inthespring,wegorgeourselvesonthemostbeautifulgreenbeansfromourlocalgreenhouse.Wehavetocallaheadtoreserveastheyaresopopular!Freshbeansarequiteamazingjustlightlysteamed,butthisrecipeprovidesalittlevariety.Addingtheedamameandpeasturnsitintomoreofamaindishprovidingaddedprotein.
SERVES4–6
3cupsgreenbeans,trimmed,or36greenbeans,each6incheslong,trimmed
2cupsfrozenshelledorganicedamamebeans2cupsfrozenorfreshgreenpeas
½cupextra-virginoliveoil
juiceof1½limes2dropsliquidstevia
12–14largemintleaves
seasalt7chives,chopped,or1greenonion,greenandwhiteparts,chopped
1good-sizedbunchofpeashoots
slicesofpinkwatermelonradishforgarnish(optional)
Fillthesinkoralargebowlwithcoldwater.Fillapotorthebottomofasteamerwithwaterandbringtoaboiloverhighheat.Placethegreenbeansinasteamingbasket,cover,andcookfor3minutes.Usingtongs,transferthebeanstothecoldwatertohaltthecooking.Placeinabowl,covertokeepwarm,andsetaside.
Placetheedamameinthesteamingbasket,cover,andcookfor1minute.Addthepeasandsteamfor2moreminutes.Pourtheedamameandpeasintoacolanderandruncoldwateroverthemtostopthecooking.Shakethecolandergentlyandallowittodrainwell.
Inafoodprocessor,pulsetheedamameandpeaswiththeoliveoil,limejuice,stevia,mint,andseasaltjustuntilcrushedandroughlycombined.Youshouldhavesomelargepiecesofedamame.Addthechivesandpulseagaintomixthemin.
Dividethepeashootsbetween4–6platesandtopeachwithbeans.Dividetheedamameandpeamixtureamongtheplates,settingitoverthebeans.Garnishwithsomeprettypinkwatermelonradishslivers.Alternatively,layerthisonaniceovalplatterandservefamily-style.
SOYPRODUCTSChoosinghealthyalkalinefoodsmeansbeinginformedaboutwheretheycomefrom.Eatsoyand
wheatonlyvery,veryoccasionally.
Asmuchas95%oftheworld’ssoybeansaresaidtobegeneticallymodified,andfermentedsoy,asinmisoandtempeh,isacidicandcontainsyeast,fungus,andmold.Whensoyishighlyprocessedtobecomeveganfauxmeats,it’sjammedwithadditivesandpreservatives.Soalwayschooseorganicwhole,unsproutedbeans,suchasedamame;freshtofu(unfermentedbeancurd);unsweetenedorganicsoymylkwithoutadditives;andGMO-freesoylecithingranulesandsoybeanoils.Sproutingsoybeans,whichyoucandoin4–5days,dramaticallyincreasestheirlifeforceandnutritionalvalue(seesproutingchart).
LENTILSwithCREAMYEGGPLANT
ALKALINEBALANCED
LentilswereanewfoodformewhenIbecameanalkavorian.NowIoftenpacktheseproteinsintosoupsandstews.Thoughthekidsaren’tbigoneggplant—yet!—theydoappreciatelentils.Sothekidscouldhavethelentilswhiletheadultsindulgeinthecreamyeggplant,butit’stemptingtojustsneakilymixtheeggplantinwiththelentilsandseehowthatgoesover.WhenIeatthisdish,Ilovescoopinguptheeggplantwithheapsoflentils.Ialsoserveitwithamixedgreensaladtoaddsomerawtothemealandbalanceoutthecooked.Iusuallypreparethelentilsandthecrumblewhiletheeggplantiscooking.
SERVES4
CreamyEggplant
2largeeggplantscoconutoil
¼tspseasalt+moreforsprinkling
freshlygroundblackpepper2largebulbsgarlic
3Tbspextra-virginoliveoil
MediterraneanLentils
1cupblacklentils,soaked,drained,andrinsed½redonion,diced
1bayleaf
2½cupsfiltered,alkalinewater½cupdicedredbellpepper
10–12cherrytomatoes,quartered
¼cupmincedparsley¼tspseasalt
freshlygroundblackpepper
1recipeGarlicWalnutCheeze
EGGPLANT:Preheattheovento350°F.Slicetheeggplantsinhalflengthwiseandscoreonthediagonalin2directions.Placethemonabakingsheet,cutsideup.Rubthecutsideswithcoconutoilandsprinklewithsomesaltandpepper.
Slicethetopsoffthegarlicandsmearabitofcoconutoiloverthem.Addthemtothetraywiththeeggplantsandroastfor40–50minutes,untilsoft.Setasideuntilcoolenoughtohandle.
LENTILS:Placethelentils,onion,andbayleafinamediumpotwiththewaterandbringtoaboil,uncovered,overhighheat.Turndowntheheattolow,cover,andsimmeruntilthelentilsaretenderbutnotmushyorsplit,20–30minutes.Drainoffanyexcesswater.Stirinthebellpepper,tomatoes,parsley,salt,andsomeblackpepper.
TOFINISH:Scoopthefleshfromtheeggplantintothebowlofafoodprocessor(discardtheskins)andsqueezetheroastedgarlicfromthebulbs(discardthehusks)intothesamebowl.Addthe¼tspsaltandtheoliveoilandprocessuntilsmooth.
Toserve,spreadagenerouslayerofcreamyeggplantonto4plates.Thenpileabigscoopofthelentilmixtureontop.SprinklewiththeGarlicWalnutCheezeanddigin.
DOAHEAD:Soak1cupblacklentilsin3cupsfiltered,alkalinewaterfor8–12hours.
AVOCADOCREAMEDKALEwithPUYLENTILPILAF
ALKALINEBALANCED
Thisiskinda2recipesin1.Eachcancertainlystandonitsownbuttheyaremarveloustogether.Anaddedbonusofthisrecipeisawonderfulhandtreatment:avocadomassagedintoyourhandsmakesthemniceandsoft!Thekalebecomesevenmoretenderaftermarinatingovernight,sopackanyleftoversseparatelyandtakethemforlunch.Ifyoucan’teatthatmuchkalein2days,massagejustenoughfor1mealandrefrigeratethekaleandthedressingseparatelyforupto3days.
SERVES6
LentilPilaf
1cupsoakedPuylentils,rinsedanddrainedwell1¾cupsvegetablebroth(or1½VeggieBouillonCubes+1¾cupsfiltered,alkalinewater)+3Tbsp
forsteam-frying
1Tbspcoconutoil
½redonion,minced1clovegarlic,minced
2stalkscelery,cutintosmalldice
6babycarrots,thinlysliced½redbellpepper,cutintosmalldice
½yellowbellpepper,cutintosmalldice
8asparagusstalks,trimmedandchoppedinto1-inchrounds,tipsleftintactHimalayansalt
freshlygroundblackpepper
6radishesforgarnish
CreamedKale6packedcupsfinelychoppedkale,ribsremoved
¼cupextra-virginoliveoil
juiceof1lime
1avocado,diced
¼tspchipotlechilipepper½tspsmokedpaprika
¼tspHimalayansalt
2–3dropsliquidsteviaor1tsppuremaplesyrup
PILAF:Placethelentilsandbrothinamediumpotoverhighheatandbringtoaboil.Cover,turndowntheheattomedium-low,andsimmerfor20–25minutes,oruntilthelentilsaretenderandmostoftheliquidhasbeenabsorbed.Removefromtheheatandallowtorestforatleast10minutes.Drainanyexcessliquid.
Whilethelentilsarecooking,heatthecoconutoilinasautépanovermedium-lowheat.Addtheonion,garlic,andceleryandsautéuntiltheonionistranslucent,2–3minutes.Addthecarrots,bellpeppers,andthe3Tbspofvegetablebrothandsteam-fryfor2minutes.Stirintheasparagusandsteam-fryuntilbrightgreenandtendercrisp,2–3minutes.Ifthepanbecomesdry,addaweebitmorebroth.Stirinthelentilsandseasontotastewithsaltandpepper.
KALE:Inalarge,deepbowl,tossthekalewiththeoliveoilandlimejuice.Usingyourhands,massagetheliquidintothekaleforabout1minute.Addtheremainingingredientsandmassagethemintothekalefor1–2minutes,oruntiltheavocadoiscompletelycreamedthroughthegreensandthegreenshavesoftened.
Toserve,dividethekaleamong6platesandtopeachservingwithlentilpilafandaradishforgarnish.Deelish!
DOAHEAD:Soak1cupPuylentilsin3cupsfiltered,alkalinewaterfor8–12hours.
STEAM-FRIEDVEGGIERICE
ALKALINEBALANCED
Whenmyherniateddiskwasatitsveryworst,mydaughterwasonlyayearold.Iwassoblessedtohaveananny,Flordeliza,whoalsopreparedmanyalkalinemealsforme,includingthisrecipethatisstillafamilyfavorite.Ijazzitupbyreplacing1cupofthericewith½cupsoakedquinoaand½cupsoakedbuckwheat,orbyreplacingtheblackricewithbrown.Servedwithanicebiggreensalad,thismakesanicebigbatchforacrowd,orforpackinginlunchesthenextday.Notethatthisdishissteam-friedwithbrothtoavoidfryingtheoliveoil,whichisaddedoncethecookingiscomplete.
SERVES8
1½cupssoakedblackrice+kombu
3¼cupsvegetablestock(oruse2VeggieBouillonCubes+3¼cupswater)1whiteonion,diced
4clovesgarlic,minced,separated
2largecarrots,scrubbed,finelydiced2stalkscelery,finelydiced
1redbellpepper,diced
1cupfinelydicedzucchini6freshasparagusstalksor10freshgreenbeans,trimmedandslicedinto¼-inchrounds
1cupfrozenpeas
2–3Tbspextra-virginoliveoil2TbspBraggLiquidAminos
1Tbspgratedginger
Himalayansalttotaste¼cupdicedwatermelonradish(optional)
Placetherice,kombu,and3cupsofthestockinaricecookerandsetittocook.(Alternatively,placetherice,kombu,andstockinalargepotandbringtoaboiloverhighheat.Turndowntheheattolow,cover,andsimmerfor30–40minutes,oruntilalmostalloftheliquidhasbeenabsorbed.Removefromtheheatandallowtostand,covered,for10minutes.)Removeanddiscardthekombu.
Turnthericeoutontoalargeplatterandfluffitwithaforktoallowittocoolsomewhat.(Youwantthericetobefluffyandnotsticktogethertoomuch.)Themoreitcools,themoreitgainsthisfall-apartconsistency,whichiswhymanypeopleuseday-oldrice,fluffedandthenrefrigeratedovernight.
Heattheonionandtheremaining¼cupstockinamediumpotovermediumheatandsteam-fryfor1–2minutes.Add¾ofthegarlicandcontinuetosteam-fryuntiltheonionistranslucent,about2minutesmore.Stirinthecarrotsandceleryandcookfor1–2minutes.Addthebellpepper,zucchini,andasparagusandsteam-fryforanotherminuteor2.Pourinthefrozenpeas,cover,andcookfor1moreminute.Removefromtheheat.
Addtherice,using2largespoonstotossandcombineit.Gentlystirintheoliveoil,Bragg,ginger,andtheremaininggarlic.Seasontotastewithsalt.Pourontoaservingplatterandgarnishwithslicesofradish(ifusing).Thiswillkeeprefrigeratedforupto3daysandevenfreezeswell.Toreheat,placeinasautépanwithacoupleoftablespoonsofwaterorbrothandstiruntilwarm.
DOAHEAD:Soak1½cupsblackriceanda4-inchpieceofkombuin4cupsfiltered,alkalinewaterovernight.Rinsewellandsavethekombuforcooking.
CREAMYCANNELLINIBEANSAUCEoverSPELTFETTUCCINE
MILDLYACIDIC
Whodoesn’tloveabowlofcreamypasta?Mykidssureloveit,whichiswhyIrecreatedthetypicalAlfredosauce—minusthebutterandtherichcream—inthistastynumber.You’llenjoythisgarlickysaucejustasmuchastheoriginalbutyou’llfeelsomuchbetterforit.Thepistachiocheezeisalsodelicioussprinkledoverriceorsalads.Remembertoservethiswithagreensaladtoensureabalancedmeal.Ifyouwish,takeanenzymewithyourmealtohelpdigestthebeansifyoudon’tsoakandcookyourown.
SERVES6–8
PistachioCheezeCrumble
½cupraworlightlytoastedpistachiosfinelygratedzestof¼lemon
⅛tspfineseasalt
pinchchiliflakes
BeanSauce
¾cupdrycannellinibeans,soaked,rinsed,anddrained+kombu
4¼cupsfiltered,alkalinewater
½onion,diced2wholeclovesgarlic
1stalkcelery,diced
3Tbspgrapeseedoil10clovesgarlic,halved
¼cupextra-virginoliveoil
1Tbsplemonjuice1½tspchoppedfreshrosemary+moreforgarnish
1Tbsp+¼tspCelticseasalt
¼–⅓cupunsweetenedalmondmylk
Speltfettuccineandveggies
1pkg(16oz)speltfettuccinenoodles(orabout4cupscookednoodles)18sugarsnappeas,trimmed
2carrots,scrubbed,thinlyslicedonthediagonal
1smallcrowncauliflower,cutintobite-sizedflorets1smallcrownbroccoli,cutintobite-sizedflorets
1redbellpepper,cutinto1-inchpieces
1yellowbellpepper,cutinto1-inchpieces
CRUMBLE:Combinealltheingredientsinablenderorfoodprocessorandgrinduntilchoppedbutnotcompletelyuniform.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days.
SAUCE:Placethecannellinibeansandkombuinamediumpotwiththewater.Addtheonion,2wholeclovesgarlic,andcelery,andbringtoaboil,uncovered,overmedium-highheat.Turndowntheheattolowandsimmerfor40minutes,stirringperiodically.Ifthebeansaretenderbutnotmushy,removethemfromtheheat.Iftheyarenotyettender,cookthemforupto20moreminutes,checkingregularly.Removefromtheheatandallowtocoolsomewhat.Drainthebeans,reservinganycookingliquidforsoup.
Heatthegrapeseedoilinasmallsautépanoverlowheat,addthegarlichalves,andcookfor3–5minutes,untilsoftortranslucent.Removefromtheheatandallowtocool.
Inablender,combinethecannellinibeanswiththesautéedgarlic,oliveoil,lemonjuice,rosemary,and¼tspseasaltandprocessuntilsilkysmooth.Seasontotasteandadjustthethickness,adding¼–⅓cupofalmondmylkuntilyouhaveaheavybutpourablesauce.Ifyouneedmoreliquid,useafewspoonfulsofthereservedbeanliquid(oralmondmylkifyoudidn’thaveanybeanliquidleft).Setaside.
FETTUCCINEANDVEGGIES:Cookthepastauntilaldente,8–10minutes.Setalltheveggiesinasteamerbasket.Placethesteamerbasketoverapotofboilingwaterandsteam
theveggiesfor3–4minutes.Becarefulnottoovercookthem:theyshouldbefirmbutslightlytender.Drainthepastaintoalargecolander—noneedtorinseitasthesaucewilladherebetterifyoudon’t.Toserve,scoopthepastaintoalargeservingdish,addthesteamedveggies,andgentlypourthecreamy
beansauceovertop.Tosscarefully,butthoroughly,beforedividingamongindividualbowls.Servewithpistachiocheeze.
DOAHEAD:Soak¾cupcannellinibeanswitha4-inchpieceofkombuin4cupsfiltered,alkalinewaterovernight.
STEAMEDBRUSSELSSPROUTSANDQUINOASALAD
ALKALINEBALANCED
DidyoulikeBrusselssproutsasakid?Isuredidn’t!Irememberthemaskhakiballsofmushbutwehadtoeatthem.It’stakenmeawhiletoembracetheselovelyminiaturecabbages,butnowIlovethem.Notonlyaretheyalkaline-forming,butstudiesshowthatbyconsuming1¼cupseverysingledayyou’dimprovethestabilityoftheDNAinyourwhitebloodcells.Andafew1½-cupservingsaweekofcruciferousvegetablescanmakeaworldofdifferenceinprotectingyouagainstcancerandhelpingtoreleasetoxins.Ifyou’reshortontime,cuttheBrusselssproutsinto¼-inchslicesratherthanpeelingthem.
SERVES6–8
Hazelnut-peppercornCrumble
¾cuphazelnuts,soaked,rinsed,andpatteddry1Tbsppinkpeppercorns
½tspseasalt
BrusselsSproutsSalad
1smallwhiteonion,cutinto¼-inchdice1stalkcelery,diced
6Tbspfiltered,alkalinewater
1½cupssoakedquinoa,drainedandrinsedwell¾cupyeast-freevegetablebroth
30Brusselssprouts,leavespeeledofffromthetinyinnercores
1clovegarlic,minced3Tbspextra-virginoliveoil
¼tspseasalt
CRUMBLE:Inafoodprocessororblender,pulsethehazelnuts,peppercorns,andsaltuntilyouhavearoughcrumble.Setaside.
SALAD:Inablender,purée2Tbspoftheonionand2Tbspofthecelerywiththewateruntilsmooth.Setasidethisonionbroth.
Placethequinoaandvegetablebrothinalargepotandbringtoaboil,uncovered,overmedium-highheat.Turndowntheheattolowandallowtosimmerfor5–7minutes,oruntilthebrothisabsorbed.Coverandremovefromtheheat.
HalvetheBrusselssproutcores.Inalargesautépan,placetheremainingonionandcelery,thegarlic,Brusselsproutcores,and2Tbspoftheonionbrothovermedium-highheatandsteam-fryuntiltranslucent,3–4minutes.AddtheremainingonionbrothandBrusselssproutleavesandstirtocoattheleaves.Coverandsteamfor1minute,thenstirandsteamfor1moreminute.
Placethequinoainaservingbowl,addtheBrusselssprouts,oliveoil,andseasalt,andtosstocombine.Toserve,spoonintoindividualbowlsandtopwithhazelnut-peppercorncrumble.
DOAHEAD:Soak1½cupsquinoain3cupsfiltered,alkalinewater+1Tbsplemonjuiceovernight.Soak¾cuphazelnutsin1½cupsfiltered,alkalinewaterovernight.
THAISPAGHETTISQUASHNOODLESwithSWEETCHILISAUCE
PURELYALKALINE
Whereasbutternut,acorn,kabocha,andotherpopularwintersquasharenotconsideredalkaline,spaghettisquashisnon-starchyanddefinitelyalkalizing!Youcouldsaythisisyourpastareplacementifyouarecrazyforpastabutwouldratheravoidit.Makingyourownchilisauceletsyoucontrolthesweetnessandtheheat.Justrememberthattheoilsinchilipepperscanburnyourskin,soweargloveswhenhandlingthemanddon’trubyoureyesafterchopping!Ifyoucan’tfindaThaibird’s-eyechili,amildergreenjalapeñopepperwilldo.Inapinch,Isometimesjustuseavegetablepeelertocutthevegetablesintolong,thinstrips.
SERVES6
SweetChiliSauce
¾cupfiltered,alkalinewaterjuiceof1lemon
4dropsliquidstevia
1Tbsptapiocastarch1tspcoconutoil
½cupfinelymincedsweetonion
2garliccloves,finelyminced½cupfinelymincedredbellpepper
½Thaibird’s-eyechilipepper,seededandfinelychopped(⅛–¼tsp)
seasalt2tspmaplesyrup(optional)ormorestevia
ThaiNoodles
1largespaghettisquash(donotsubstitute)
1Tbspcoconutoil¼cupslicedyellowonion
3Tbspfinelychoppedfreshlemongrass
1Tbspfinelychoppedgarlic
1Tbspfinelychoppedginger½cupjulienned,scrubbedcarrot
½cupjulienned,scrubbeddaikonradish
½cupjuliennedredbellpepper½cupjulienned,scrubbedzucchini
1TbspBraggLiquidAminos
¼tspseasalt5Tbspfinelychoppedcilantro
3Tbspthinlyslicedfreshmint
3Tbspthinlyslicedfreshbasil3Tbspfinelychoppedfreshgreenonions
juicefrom½lime
hempheartsforgarnish
SAUCE:Inaglassmeasuringcup,whisktogetherthewater,lemonjuice,stevia,andtapiocastarchuntilwellcombined.Setaside.
Heatthecoconutoilinasmallsaucepanovermediumheat.Addtheonionandsautéfor1minute.Stirinthegarlic,bellpepper,andchilipepper,andsautéfor1moreminute.Whiskthetapiocamixtureagainandpouritintothepan.Cook,stirringtocombine,for3–5minutes,untilthemixtureturnsfromcloudytoclear.Addthesaltandstirinthemaplesyrup(ifusing).Removefromtheheat,allowtocoolslightly,andpourintoasauceboat.(Thesaucewillsetupasitchills.Tothinit,whiskinadrizzleofwarmwater.)
NOODLES:Preheattheovento350°F.Lineabakingsheetwithparchmentpaper.Halvethesquashlengthwiseandplaceit,cutsidesdown,onthebakingsheet.(Donotaddwaterorthe
squashwillbetoosoft.)Bakefor30–40minutes,oruntilfork-tenderandthe“spaghetti”stringspullfreelyfromtheskin.Removefromtheheatandallowtocool.
Heatthecoconutoilinasautépanonmedium-lowheat.Addtheonion,lemongrass,garlic,andginger,andsautéfor1–2minutes.Stirinthecarrot,daikon,bellpepper,andzucchinifor1–2minutes.SeasonwithBraggandsalt.Removefromtheheat,thenaddthecilantro,mint,basil,greenonions,andlimejuiceandtosswelltocombine.
Usingafork,loosenthestrandsofspaghettisquashfromtheskinbydraggingitlengthwisewiththestrands.Dividethesquashamong6platesintoniceheaps.Discardtheskins.PiletheThai-spicedveggienoodlesoverthesquashandservewithsweetchilisauceontheside.Garnishwithhemphearts.
SPROUTEDQUINOACROQUETTESwithSMOKEDPAPRIKAALMONDCREAM
ALKALINEBALANCED
Justthinkingaboutthesetastymorselsmakesmewanttorunandsoaksomeblackbeansandquinoa!Thisdishisgreattomakeahead,andthecroquettesfreezewell,soyoucanpulloutthedeliciouspattiesandserveupaquick,satisfyingmealwithasaladjustlikethat!Alternatively,youcansaveastepbynotformingthemixtureintopatties.Justheapthecroquettemixture,warmorcold,intowrapswithavocado,greens,andadollopofalmondcream.Thisonewilldefinitelyhaveyoucomingbackformore!
SERVES8–16(1–2PERPERSON)
SmokedPaprikaAlmondCream
1cupsoakedalmonds,patteddryandroughlychopped(ifusinganimmersionblender)1clovegarlic,chopped
½cupfiltered,alkalinewater
juiceof1lemon2Tbspextra-virginoliveoil
1¼tspsmokedpaprika
½tspCelticseasaltcayennepepper(optional)
SproutedQuinoaCroquettes
1cupquinoa,soaked,cooked,andcooled(about3cupscooked)
1verylargesweetpotato,peeled,chopped,steamed,andmashed(2cupsmashed)2Tbspcoconutoil
1cupfinelydicedredonion
4clovesgarlic,crushed½cupfinelydicedredbellpepper
1¾cupssoakedandcookedpintobeansor1can(14oz)pintobeans,drainedandrinsed
½cuphemphearts
1½Tbspgroundwhitechiaseeds
½cupchoppedcilantro1tspfreeze-driedoregano
1tspgroundcumin
juiceof1largelime1tspCelticseasalt
cayennepepper(optional)
CREAM:Placealltheingredientsinahigh-speedblenderandcombineuntilcreamyandsmooth.(Oruseanimmersionblenderandadeepbowl,ifyouprefer.)Ifthecreamistoothicktopour,add1–2Tbspmorewaterandblendagain.
CROQUETTES:Inlargebowl,combinethequinoaandsweetpotatoandsetaside.Heat1Tbspofthecoconutoilinasmallsaucepanovermedium-lowheat.Addtheonion,garlic,and
bellpepper,andsautéfor2–3minutes,oruntiltranslucentbutnotbrowned.Allowtocoolandthenaddtheseveggiestothequinoamixture.
Addtheremainingingredientstothebowl.Useyourhandsorawoodenspoontocombinethemixture.Usingatablespoon,gather3Tbspofmixtureintoyourhands,formitintoaball,andflattenitintoanovalpattyabout¾inchesthickand4inchesacross.
Heattheremaining1Tbspcoconutoilinasautépanonmedium-lowheat.Gentlysetthepattiesinthepan,cookingtheminbatchesifnecessary,andheatthroughonbothsides,about2minutesperside.Removethecroquettesfromtheheatandcarefullyarrangethemonaservingplate.
Toserve,arrange1or2croquettesoneachplate.Drizzlewiththecreamorserveitontheside.Enjoy.
WHATABOUTWHEAT?
Gluten-freegrainsarebecomingmoreofastapleasmanypeoplediscoversensitivitytothegluteninwheat.Wheatcropsareoftengeneticallymodifiedandstoredforlongperiodsoftime,whichcancausemoldstospreadthroughoutthegrains.Ifyouarenotceliac,chooseheirloomwheatgrainsorkamut(anheirloomcousintowheat)andsproutthesetoreducetheglutencontent.Ifyouareceliacorgluten-sensitive,consumeonlyorganicwheatgrass,whichiscompletelygluten-free.
DOAHEAD:Soak1¾cupspintobeansin8cupsfiltered,alkalinewaterovernight,thencook(thispage).Soak1cupalmondsin3cupsfiltered,alkalinewaterovernight.Soak1cupquinoain2cupsfiltered,alkalinewaterovernight,thencookin2cupsfiltered,alkalinewaterwith2VeggieBouillonCubesandallowtocool.
SPROUTEDLENTILANDBUCKWHEATSLIDERSwithSPICEDSAUCYVEGGIES
ALKALINEBALANCED
There’sjustsomethingsocuteaboutminithings.Andmakingsmallbitesisagoodwaytogetkidstoeatnewfoods:itmakesthefoodsmoreexcitingandgivesthekidsachancetotrytheminsmall,manageableportions.Theseslidersaregreatforanappiegatheringbecausethey’reeasytoserve,evenatroomtemperature,andtheylookfantasticontheservingplate.(Makethepartsaheadoftimeandassembletheslidersatthelastminute.)Packedwithsomeseriousnutritionfromthesproutedlentilsandbuckwheat,theyprovideprotein,iron,fiber,andlotsofvitaminsandminerals.Thesearepowerslidersforsure!ServethesewithamixedgreensaladandGreenBeanFries.
SERVES4–6(ABOUT12SLIDERPATTIES)
LentilandBuckwheatSliders
1cupsproutedbrownlentils,rinsedanddrainedwell⅓cupsoakedbuckwheat,drainedandrinsed
1Tbspcoconutoil
½redonion,finelydiced½greenbellpepper,finelydiced
2clovesgarlic,diced
3Tbspsoakedgroundchiaseeds2Tbspmincedfreshparsley
1½tspmincedjalapeñopeppersor¼tspchilipowder
¼tspHimalayansalt1TbspBraggLiquidAminos
3Tbspspeltorbuckwheatflour
2–3largeSavoycabbageleaves,cutinto3-inchroundsorsquaresbroccoliorotherfavesproutsforgarnish
SaucySpicedVeggies
6largecherrytomatoesor1mediumRomatomato,roughlychopped6sundriedtomatoesinoil,chopped
1smallclovegarlic,roughlychopped
½redbellpepper,roughlychopped¼smallonion,roughlychopped
¼cuproughlychopped,scrubbedzucchini
8basilleaves2Tbspgroundchiaseeds+moreifneeded
1½tsproughlychoppedjalapeñopepper
¼tspHimalayansalt2Tbspextra-virginoliveoil
3dropsliquidstevia
SLIDERS:Placethelentilsinamediumpot,add2cupsfiltered,alkalinewater,andbringtoaboil,uncovered,overhighheat.Turndowntheheattolow,cover,andsimmerfor25–30minutes,oruntilallthewaterisabsorbed.(Youshouldhaveabout2¼cupscookedlentils.)Allowtostand,covered,for5–10minutes.
Placethebuckwheatinasmallpot,add⅔cupfilteredwater,andbringtoaboil,uncovered,overhighheat.Turndowntheheattolow,cover,andsimmerfor7–10minutes,oruntilthewaterisnearlyallabsorbed.Watchcarefullytoavoidburning.Allowtostand,covered,for10minutes.
Heatthecoconutoilinasautépanovermedium-lowheat.Addtheonion,bellpepper,andgarlicandsautéuntilsoftened,2–3minutes.Setaside.
Inafoodprocessor,pulsethelentils,buckwheat,chia,parsley,jalapeñopepper,salt,Bragg,andtheonion–bellpeppermixture12–15times,oruntilitstartstocometogetherbutstillretainssometexture.Addthespeltflourandpulseacouplemoretimesuntilmixedin.Spoontheslidermixtureintoalargebowlandsetasidetocoolwhileyoumakethesaucyveggies.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days.
VEGGIES:Placealltheingredientsinafoodprocessorandcombineuntilsaucybutnotpuréed.Besuretoleavesometexture.Seasontotasteandpourintoabowl.Setaside.Ifthemixtureiswateryadd1–2moretspofchiatothicken.Thiswillkeeprefrigeratedinanairtightcontainerfor2days.
TOFINISH:Preheattheovento325°Fandlineabakingsheetwithparchmentpaper.Usingatablespoon,gather2heapingTbspoftheslidermixtureintoyourhands,rollitintoaball,andflattentoformapatty¾inchthickandabout1¾inchesacross.Setthepattyonthebakingsheet.Repeatwiththeremainingslidermixture.Bakethepattiesfor12–15minutes,untilwarmedthrough.
Toassemble,placeasmallpieceofcabbageonaplate,thentopitwithasliderandsomeofthesaucyspicedveggies.Topwithsproutsandserveasopen-faceslidersorusealargercabbageleafandmakeawrap.
WHEREARETHECORNANDPOTATOES?
Cornandpotatoesareanaturalwithsliders(andmanyotherdishes),butevensomealkalinefoods
arebesteatenonlyvery,veryoccasionally.
•Corn.Freshearsofcornmakemethinkofcornroastsandlate-summerharvest,butthisisacomplicatedfood.Foronething,roughly95%oftheworld’scorncropsaregeneticallymodified,andforanother,thisveggieharborsmoremoldandpathogensthanmost.It’shardforourdigestivetracttobreakdown,yetitshowsupinnearlyeveryprocessedfood.Ifyouchoosetoeatcorn,buyfreshlypicked,organiccobsfromyourlocalfarmerandeatthemrightaway,nomorethanafewtimeseachseason.
•Potatoes.InNorthAmerica,potatoesaresoabundantthatit’shardtoimaginenoteatingthem.However,crops,includingpotatoes,thatremaininstoragebeyondtheirgrowingseasoncontainmoldsporesthatwilleventuallyspreadthroughoutthebagorbarrel.Potatoesarealsohighinstarch,whichbreaksdownintosugarinthebody.Ifyouchoosetoeatpotatoesnowandthen,buyfreshlypicked,organicneworredpotatoesfromyourlocalfarmerandeatthemwithin6weeks.Ifthisjustisn’tpossible,useyournosetodetectanypresenceofmoldonstoreboughtorganicones.Keeptheminacool,darkplacetopreventgreening,whichcanbetoxic.
DOAHEAD:Soak1cupbrownlentilsin3cupsfiltered,alkalinewaterovernight.Rinseandtransferthemtoajarandallowthemtosproutfor12–48hours.Soak⅓cupbuckwheatin2cupsfiltered,alkalinewaterovernight.Soak1Tbspgroundchiaseedsin3Tbspfiltered,alkalinewaterfor20–30minutes.
REDQUINOABITESwithOREGANOANDSUNDRIEDTOMATOMARINARASAUCE
ALKALINEBALANCED
Enjoythesebiteswithsomefreshgreens,andhowaboutsomesteamedbroccoli?Kidslovepickingtheseupwithtoothpicksanddippingtheminthemarinarasauce.Alternatively,youcantrymakingthemixtureintomeatball-shapesandbakeasdirectedintherecipe—thenservewithzucchininoodlesandthemarinarasauceforSpaghettiandQuinoaBalls!
SERVES4–6
MarinaraSauce
1largetomato½cupsundriedtomatoesinoliveoilordriedones,soakedfor30minutes
½cupchoppedredbellpepper
1clovegarlic,roughlychopped2Tbspextra-virginoliveoil
1Tbspchoppedfreshbasilor2tspfreeze-driedbasil
2tspchoppedfreshoreganoor1tspfreeze-driedoregano
RedQuinoaBites2½cupsfiltered,alkalinewater
½cupchoppedwhiteonion
1stalkcelery,chopped1clovegarlic
3sprigsoregano
1cupsoakedredquinoa,rinsedanddrainedwell2Tbspchiaseeds
¼cupfinelydicedredbellpepper
2Tbspchoppedfreshparsley⅛tspgroundceleryseeds
¼tspHimalayansalt
½tspBraggLiquidAminos
½cupchickpeaflour,preferablysproutedflour
SAUCE:Placealltheingredientsinafoodprocessorandcombineuntilfairlysmooth.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days.
QUINOABITES:Place2cupsofthewaterinablenderwiththeonion,celery,garlic,andoregano,andcombineuntilpuréed.Pouritintoamediumsaucepan,addthequinoa,andbringtoaboil,uncovered,overhighheat.Turndowntheheattolow,cover,andsimmerfor20–25minutes,oruntilalmostallthewaterhasbeenabsorbed.Removefromtheheatandallowtostand,covered,for10minutes.(Ifthewaterisnotfullyabsorbed,returnthequinoatotheheatforafewminutesandrepeatthestandingtime.)Fluffwithafork.
Inasmallbowl,whiskthechiaseedswiththe½cupwaterfor30seconds.Setthismixtureasidetothickenfor20–30minutes,stirringoccasionally.
Inalargebowl,combinethebellpepper,parsley,celeryseeds,salt,Bragg,andchiagel.Addthequinoaandtosswelltocombine.Addtheflourandcombineagain.
Preheattheovento325°F.Lineabakingsheetwithparchmentpaper.Wetyourhands.Usingatablespoon,scoop1½Tbspofthemixtureintoyourhandsandformitintoaball.Settheballonthebakingsheet.Repeatwiththeremainingquinoamixture.Bakefor15–20minutes,oruntilheatedthroughanddryontheoutside.Servehotoratroomtemperaturewiththemarinarasauce.
DOAHEAD:Soak1cupredquinoain4cupsfiltered,alkalinewaterfor24hoursormore.
SPELTBERRIESwithPOACHEDRHUBARB
MILDLYACIDIC
Ilovethenuttytasteofspeltberriesandtheirtoothytexturealongsidemygreens.Unlikewheat,speltisalmostneutralonthepHscaleandisalsonon-mucus-formingoncedigested,especiallyifwellsoakedandsprouted.Keeptheportionat25%orlessonyourplateandchewwellforbestdigestion.Therhubarbpairsnicelyinthismildlysweetyettart,flavorfulmix,andbecauseitisconsideredavegetableversusafruit,it’sagoodfoodcombination.Ifrhubarbisn’tinseason,poachsomeasparagusorbellpeppersinvegetablebrothwithyourfavoriteherbs(herbesdeProvenceisnice)andspoonthismixtureoverthespelt.
SERVES4–6
1cupsoakedspeltberries,drainedandrinsed
2–3cupsyeast-freevegetablebroth3sprigsrosemary+10leaves
4stalksrhubarb,slicedinto¼-inchrounds
1smallshallot,chopped1½cupsfiltered,alkalinewater
3–4dropsliquidsteviaor2tspcoconutnectar
Himalayansalt2cupsbabybeetgreensorotherbabylettuces
1cupmicrosproutsforgarnish
Placethespeltberries,2cupsofthevegetablebroth,and1sprigoftherosemaryinamediumpotandbringtoaboil,uncovered,overhighheat.Cover,turndowntheheattolow,andallowtosimmerfor30–45minutesuntilthebrothisabsorbed(ifthespeltisstillcrunchy,addmorebroth½cupatatimeandcontinuetosimmeruntilthespeltisaldenteandtheliquidisabsorbed).Removefromtheheatandallowtostand,covered,for10minutes.
Inablender,combine½therhubarbwiththeshallot,water,androsemaryleaves,andblenduntilsmooth.Seasontotastewithstevia.(Youwanttotemperthetartnessratherthansweetenthemixture.)
Pourthismixtureintoasautépan,addtheremainingrhubarb,andpoachovermediumheatjustuntiltenderbutnotstringy,3–4minutes.Gentlystirinapinchofsaltandremovefromtheheat.
Toassemble,placeasmallhandfulofbeetgreens(orbabylettuces)intosmallindividualbowls.Adda
nicespoonfulofspeltberriesandtopwiththepoachedrhubarbandagenerousspoonfulofbroth.Sniptheleavesofftheremainingsprigsofrosemary,sprinklethemovertop,andgarnishwithmicrosprouts.
DOAHEAD:Soak1cupspeltin3cupsfiltered,alkalinewaterovernight.
HEIRLOOMCHERRYTOMATOANDWHITEBEANTARTS
ALKALINEBALANCED
Thistartsatisfiesmyitchtopresentaprettytart.You’llfinditalittlefussyifyoudon’tmakepastryoften,butit’sdefinitelyworththeeffort,particularlyforaspecialmeal.Feelfreetovarythetoppingsoraddtothefilling:slicedzucchini,sautéedonions,orcumin-dustedeggplantwouldallbeyummy.Thesecanbemadeadayaheadandgentlyreheatedorservedatroomtemperature,garnishedwithfreshherbs.Youwon’tmisstraditionalquicheafteryoutastethesebabies!ServethemwithabiggreensaladliketheKaleCaesar.
SERVES4
TartShells
2cupsspeltflour⅔cupcoconutoil,chilled
1tspseasalt
7–8Tbspfiltered,alkalinewater,chilled
WhiteBeanFilling
1cupsoakedwhitecannellinibeans,rinsedanddrainedwell
1mediumwhiteonion,diced
2clovesgarlic,roughlychopped3celerystalks,diced
1Tbspbakingsodaor1-inchpieceofkombu
juiceof½lemon1Tbspchoppedfreshthymeor1tspfreeze-dried
1Tbspchoppedfreshrosemaryor1tspfreeze-dried
1tspseasalt1pintmixedheirloomcherrytomatoes,halved
3–6stalksasparagus,trimmedandcutlengthwisein⅛-inch-thickstrips,fortopping
freshthymeleavesforgarnish
TARTSHELLS:Setoutfour4-inchspringformtartshellsorlinethebottomof4regulartartshellswithparchmentpaper.
Inafoodprocessor,pulsethespeltflour,coconutoil,andsaltjustuntilthemixtureresemblesverysmallpeas.Addthewater,1Tbspatatime,andpulsebrieflybetweeneachaddition.Processjustuntilthedoughcomestogetherinaball(youmaynotneedtouseallthewater).
Scoopthedoughontoaclean,lightlyflouredworksurface.Usingyourhands,gentlyfoldthedoughoveronitselfafewtimesuntilitissmooth.Becarefulnottooverworkitoritwillbecomedryandtough.Setthedoughinabowl,cover,andrefrigeratefor1hour.Dividethechilleddoughinto4,allowingittosoftensomewhatasitwillbeharderthantypicalpastrydough.Usingarollingpinonalightlyflouredworksurface,rolleachpieceintoacircleabout4inchesacrossand⅛inchthick.Pressthepastryintothetarttinsandrefrigeratewhileyoupreparethefilling.
FILLING:Placethebeansinamediumpotandfillitwithwatertojustbarely½inchabovethebeans(lesswaterisbetter,butkeepaneyeonthepotandaddmoreifthepotisdryingoutandthebeansarenotquitetender).Addtheonion,garlic,celery,andbakingsodaandbringtoaboil,uncovered,overhighheat.Turndowntheheattolow,cover,andsimmerfor25–40minutes,oruntilthebeansaretenderbutnotmushy.Removefromtheheatandallowtostand,covered,for10–15minutestoabsorbmoreoftheliquid.Youshouldendupwithakindofcreamybeanmixtureastheveggieswillbeverysoftandsmooshy.Measureout2cupsofthisbeanandveggiemixture.(Savetheextratospoonoversomeheartygreens.Yum!)
Preheattheovento350°F.Setthetartpansonabakingsheet.Placethebeans,lemonjuice,thyme,rosemary,andsaltinablenderorfoodprocessorandprocessuntil
smoothandcreamy.Spoonthefillingevenlyamongthetartshells.Topwithtomatoesandasparagusandgarnishwiththymeleaves.
Bakethetartsfor20–25minutes,oruntilthecrustisgoldenandthefillingisheatedthrough.Allowtocoolslightly,thenremovefromthetartpans.Servewarmoratroomtemperature.
DOAHEAD:Soak1cupdriedwhitecannellinibeansin4cupsfiltered,alkalinewaterovernight.
CAULIFLOWERPIZZETTES
PURELYALKALINE(WITHOUTTHECHEEZE)
MykidsluuuvthesepizzetteswithOreganoandSundriedTomatoMarinaraSauceandMacadamiaCheeze,soIjustheaponanyoftheveggiestheylove.Maketheseassimpleorasfancyasyouwant,butbesuretopileuptheveggiesandservewithanicegreensaladliketheBabyGreenswithFlowerBlossoms,Mint,andCinnamonChickpeaCroutonsforahighlyalkalizingandprettymeal!Foraquickdinner,bakethesepizzetteshellsaheadoftime,wrapthemwell,andfreezethemforupto8weeks.Toserve,simplythawthem,addyourtoppings,andbake.
SERVES4
1smallheadcauliflower,roughlychopped
¼cupdicedwhiteonion
½tspchoppedgarlic2Tbspfinelygroundchiaseeds
6Tbspfiltered,alkalinewater
1cupchickpeaflour+morefordusting1½tspdriedoregano
½tspseasalt
Suggestedtoppings:
TomatoPestoorPestoofHerbs,Nuts,andSeedsorOreganoandSundriedTomatoMarinaraSauceslicedcherrytomatoes
driedolives
sliveredredonions
thinlyslicedzucchinidicedorslicedredbellpeppers
MacadamiaCheeze
Placethecauliflower,onion,andgarlicinafoodprocessorandprocessuntilthemixtureresemblesafinecrumble.Pouritintoanon-stickpanandcookovermediumheat,stirringconstantly,forabout5minutestosoftenitsomewhat.(Themixtureshouldstillbealittlecrumbly,notsoftormushy.)Pourthecrumbleintoalargebowlandallowittocoolforatleast10minutes.
Inasmallbowl,combinethechiaseedswiththewaterandallowthemixturetostandfor20minutes.Theseareyourchia“eggs.”
Preheattheovento375°F.Linefour6-inchpizzastonesorroundbakingsheetswithparchmentpaperanddustthemlightlywithchickpeaflour.Cut4morepiecesofparchmentpaperlargeenoughtofitthepansandsetaside.
Takethecauliflowermixtureandaddthechiaeggs,chickpeaflour,oregano,andseasalt,andstiruntilthemixturecomestogetherasadough.
Dividethedoughinto4ballsandpressthemintothepizzapans.Bakefor30minutes,thenremovefromtheoven.Setthereservedparchmentsheetsonacleanworksurface.Invertthepizzacrustsontothesesheets.Discardtheoriginalparchmentpaperfromthecrusts,slidethecrustsbackontothepizzastones(orpans),andreturnthemtotheovenfor10moreminutes.
Arrangethetoppingsonyourpizzettesandbakethemforanother8–10minutes.
SALMONPILLOWSINPARCHMENTwithRHUBARBANDLEMONVERBENA
ALKALINEBALANCED
Ifitweren’tforthisdish,thiscookbookwouldcontain100%veganrecipes.However,alkalizingyourlifestyledoesn’tmeanyouhavetobevegan.Enjoyanimalorfishproteinacoupleoftimesaweekaslongasyoumakeitnomorethan25%ofthefoodonyourplateandbalanceitwith75%alkalinefoods.It’stheproportionofacidtoalkalinefoodsonyourplateandtheirsourcethatmatters.Sochoosethebestorganicmeatsorwildfishyoucanfind.Non-fisheaters(that’sme)willenjoythisrecipewithoutthefish,asthevegetablestakeonalovelyrhubarbandverbenaflavorfromthebroth.Perhapsaddsomecookedlentilsinstead.Servethiswithaleafysalad.Ifrhubarbisnotinseason,youmighttry½cupdicedsweetonionwith½cupchoppedfennelbulbblendedwithwatertomakethebroth.Accentwithfreshthyme(withorwithoutthelemonverbena).Youcan’tgowrongwiththiscombo!
SERVES4
1cupdicedrhubarb
½cup+1Tbspfiltered,alkalinewater16verbenaleavesor1Tbspmincedlemongrass
8sprigslemonthyme+moreforgarnish
3–5dropsliquidsteviaorupto¼tspgreenstevia-leafpowderpinchofHimalayansalt
1bunchbabycarrots,cutinto1-inchpieces
1bunchthinlyslicedchioggia(striped)beets1bunchredorwhiteradishes(oramix),halved
1leek,sliced
4piecesfreshwildsalmon,eachabout4oz,1½-inchdice,bonesandskinremoved
Preheattheovento350°F.Cut4largesheetsofparchmentpaper,roughly12inchessquare.Foldeachsheetinhalfandsetitonaworksurfacewiththefoldrunningverticallyonyourleft-handside.Placeadinnerplateonthefirstfoldedsheetandslideittotherightsothat¾oftheplatecoverstheparchment.Usinga
pencil,tracethisoutline.Repeatwiththeother3sheets.Usescissorstocutoutthesecircles.Placetherhubarb,water,4verbenaleaves(or¾tsplemongrass),4sprigsoflemonthyme,3dropsof
stevia,andsaltinablenderandprocessuntilsmooth.Ifneeded,addanother1Tbspwatertoformaliquid.Seasontotastewiththestevia,thenpourthejuiceintoaglassmeasuringcup.
Unfold1sheetofparchmentpaperandplaceitonacleanworksurface.Arrange¼oftheveggieson1half,leavinga1-inchborderaroundtheedges.Place¼ofthesalmoncubesand3verbenaleavesontop,anddrizzlewith¼oftherhubarbjuice.Addasprigoflemonthyme.
Foldthesecond½oftheparchmentpaperoverthefilling.Startingat1edge,crimptogetherthetopandbottomlayersofparchmentwitha½-inchfold.Continuecrimpingthe2sheetstogether,drawingapartofthepreviousfoldintoeachnewone,untilthefillingiscompletelyencased.Setthesealedpouchonabakingsheet.Repeatwiththeremainingparchment,veggies,andsalmon.(Youshouldhave2bakingsheets,eachwith2pouchesonit.)
Cookthepouchesfor7–8minutes.Removethebakingsheetsfromtheoven,carefullyunfoldasmallsectionof1pouch(watchforescapingsteam!),andchecktoseeifthesalmoniscookedbygentlybreakingopenacubeandcheckingforaslightlytranslucentcenter.Ifitneedsmoretime,closeupthepouchandbakefor2minutesmore.Thesalmonwillcontinuetocookinitspouchafterit’soutoftheoven,soslightlyundercookedisbetterthanfullycooked.
Servethepouchesonindividualplatesandhaveyourguestsopenthematthetable(warnthemaboutthesteam!)oropenthepouchesbeforeservingandslidethecontentsontoplates.Garnishwithsprigsoflemonthyme.
SAVORYBITESANDHEALTHYSWEETTREATS
Justbecauseyou’veclearedyourpantryofallthenasty
processedsnacksdoesn’tmeanyouwon’tbeenjoying
deliciousnibblies!I’vecreatedawholehostofnutritious
recipesincludingcelebratorycakes(birthdayscomebut
onceayear!)tokeepyouhappyforalong,longtime—even
whenyou’reselectingpurelyalkalinerecipes.You
shouldn’teverfeelasthoughyoucan’teatwhenyouare
hungrynorthatyouhavetogowithoutalittlesomething
sweetwithyourafternoonherbalteaifyouwish.Remember,
thislifestyleisn’tbasedoncalories.Youknowthe
alkaline-balancingrulesbynow:enjoythemildlyacidic
treatsinmoderation…Nowsnackaway,myfriend!
AMARANTHCRISPSwithSWEETONIONANDCHIVES
MILDLYACIDIC
Mykidsareseriouscrackerkids!Afterschool,theygohuntingforsomethingcrunchy,andthesenutritious,wafer-thincrispsaretheperfectanswer.They’resolightthatthey’restrictlyamunchingcracker—nodipsorspreadswiththese—andthey’reespeciallywonderfulfortoddlersbecausetheyrequireverylittlechewing.Gotthemunchies?Givetheseashotandseehowyoulikethem!
MAKES36+CRISPS
1cupsoakedamaranth,rinsedanddrainedwell
2cupsfiltered,alkalinewater¼cupchoppedsweetonion
¼tspcoarseseasalt+moreforsprinkling
2Tbspchoppedfreshchivesor1Tbspdriedchives
Ortryoneoftheseothervariationsinsteadofthechives:1Tbspfinelychoppedfreshrosemary+seasalt
¼tspsmokedpaprika+1½tsplimezest+seasalt
2clovesgarlic,finelygrated+2Tbspfinelychoppedbasil+seasalt2tspgratedginger+2clovesgarlic,finelygrated+4dropsstevia+½TbspBraggLiquidAminos
¾tspgroundcinnamon+5dropsstevia+goodpinchofallspice
Placetheamaranthandthewaterinamediumpotovermedium-highheat.Bringtoaboil,cover,andcookfor12–15minutes,oruntilthewaterhasbeenabsorbed.Removefromtheheatandallowtostand,covered,for10minutes.
Preheattheovento300°F.Lineabakingsheetwithparchmentpaper.Placetheonion,thenseasalt,then½thecookedamaranthinablenderandcombineuntilsmoothand
creamy.Ifthemixtureseemstoothick,add1–2Tbspwaterandprocessagain.Bepatientandrefrainfromaddingmorewater,justscrapedownthesidesoftheblenderandkeepblending.Pourthismixtureintotherestofthecookedamaranth,stirringuntilwellcombined.Stirinthechives.
Usethebackofatablespoontosmear1Tbspoftheamaranthmixtureontotheparchmentpaper,formingitintoaverythin,longoval(trytokeepthethicknessconsistentsotheycookevenlyanddonotburn).(Alternatively,maketheminto2-inchrounds.)Makeasmanycrackersaswillfitonthetray,leavinglotsofspacearoundeachcracker.
Bakethecrackersfor10minutes.Sprinklewithsaltandbakeforanother15–20minutes.Watchthemclosely,especiallyifyoumadethesmallercrackers.Theyshouldbejustslightlybrownwithaniceevenlightcrunch,notasoftchew.Allowthecrackerstocoolcompletelyonawirerackbeforeyoupackthemaway.
Thesewillkeepinanairtightcontaineratroomtemperatureforupto4months,thoughtheyaresoooaddictivethattheyprobablywon’tlastthatlong!
DOAHEAD:Soak1cupamaranthin4cupsfiltered,alkalinewaterovernight.
GREENBEANFRIES
PURELYALKALINE
Lookingforaguilt-free,addictivesnack?Thesecouldbeit!Icouldeatanentirebatchmyself.Sincetheyaresoeasytowhipup,thesenon-friedfriesmakeayummypre-dinnersnackforagatheringorforthekidswhileyouprepdinner.TheyarealsoayummysidedishfortheSproutedLentilandBuckwheatSliders,oranyveggieburger.
SERVES4
AlmondFlourParmesan
½cupalmondflour(or¾cupalmonds,finelyground,soaked,anddehydrated)½tspgarlicpowder
½tsponionpowder
½tspHimalayansaltfreshlygroundblackpepper
GreenBeanFries
36freshgreenbeans
2tspextra-virginoliveoil1tspBraggLiquidAminos
PARMESAN:Placealltheingredientsinasmallbowlandmixuntilwellcombined.Thiswillkeeprefrigeratedinanairtightcontainerfor2weeks.
FRIES:Fillthebottomhalfofasteamerwithwaterandbringtoaboiloverhighheat.Placethebeansinasteamingbasketandsteamfor4–6minutes,oruntiltender,beingcarefulnottoovercook.Removefromtheheat,drainwell,andtransfertoamediumbowl.(Iftheyarereallywet,lightlypatthemdrywithatowel.)
PourintheoliveoilandBraggandtossgently.Add½theparmesanmixtureandtossgentlyagain.Pourthebeansintoaservingdishandsprinklewithalittlemoreparmesan.Servewiththeremainingparmesan.Enjoy.
COOKINGWITHHEALTHYOILS
Toprotectyourhealthandinvestment,besuretoavoiddamagingyournutrient-densecold-pressedoilsandonlyheatthetwoheat-tolerantones:coconutandgrapeseed.Withothers,heatbreakstheoildownintopotentiallyharmfulandpossiblycarcinogenicmaterialscontainingfreeradicalsthatcan
dosomeseriousdamagewithinthebody!Useextra-virgincoconutoilwhenyoudon’tmindahintofcoconut(itworksmoreoftenthannot)andgrapeseedoilwhenyoudo.
Oliveoilisbestnotheatedbutissuchawelcomeflavor,youcanalwaysaddagooddrizzleaftercooking.Playwithdeliciouscold-pressednutoilsfordrizzlesonsoupsandindressings,anddon’tforgetaboutflaxandhempoilsinyourdressingstoo–butnevereverheatthem!Andrememberthatsteamfryingalsoworkslikeacharm!
HEMPCHIPOTLEKALECHIPS(+KALECAESAR)
PURELYALKALINE
Kalechipsarealltherage,andyoucanevenfindtheminthechipaisleofsupermarketsnow.Butreadthelabel!Mostofthemarefullofnutritionalyeast,whichisbestavoidedaltogether.Thisrecipeispackedwithsuchapowerhouseofnutrientsfromthekale,sunflowerseeds,andhempheartsthatyou’llbemakingtheseoften.Makethemaheadandthenhidethemformovienight!Andhere’sabonus:thisisthesamerecipeIuseformyKaleCaesarSalad.Justskipthebaking/dehydratingstepandenjoytheseingredientsasarawsalad(oneofmyfaves!)withanynutstossedinfreshgratedgarlic,adashofoliveoil,andapinchofseasaltasyourcroutons.
SERVES6
2largebunchescurlykale(10largeleaves+stalks)
1cupsunflowerseeds⅓cuphemphearts
3clovesgarlic
¾tspseasalt½–¾tspsmokedpaprika
⅛tspchipotlepepper
1¼cupsfiltered,alkalinewater2Tbspextra-virginoliveoil
1½tspmaplesyrupor4–6dropssteviaoracombinationofboth
Preheatyouroventoitslowestsettingorsetupyourdehydrator.LineyourtrayswithTeflexsheetsorparchmentpaper.
Washandpatdrythekaleleaves,discardingthetoughcenterrib.Teareachleafinto2or3largepieces(theyshrinkalotastheydry)andplacetheminaverylargebowl.
Placetheremainingingredientsinablenderandcombineuntilcreamyandsmooth.Pour½themixtureoverthekaleleaves.Using2spoonsoryourhands,tossthekaleuntilwellcoated.Addtheremainingspicemixtureandtossagaintoensureitgetsintoallthefoldsandcurls.
Arrangethekaleinasinglelayeronyourtrays.Bakeintheoven,withthedoorcrackedopen,for3–4hours,oruntildryandcrispy.Rotatethetraysonceortwiceduringcooking.Ordehydratethemfor8hours,oruntilcrisp.Thesewillkeepinanairtightcontaineroraresealableplasticbagforupto2weeks.
HempChipotleKaleChips
MINTANDLIMEEDAMAMESNACK
PURELYALKALINE
Thisyummy,nutritioussnackisagreatwaytoenjoyedamamebeans.BesuretochooseorganicfreshorfrozenbeanstoavoidpesticidesandGMOs.Thekidsreallyloveopeningupthepods,andtheseasoningistastytoo!Servethesewarm,atroomtemperature,orevenchilled.
SERVES4–6
2½Tbspcoarseseasalt
1bag(16oz)frozenwholeedamamebeanpodsextra-virginoliveoil
juiceandzestof1lime
3Tbspfinelychoppedfreshmint
Bringalargepotoffiltered,alkalinewatertoaboilonhighheat,thenadd2Tbspoftheseasaltandtheedamame.Cookforabout3minutes,oruntilthebeansarebrightgreen.Drainthebeansintoastrainer,runthemundercoolwatertostopthemcooking,thendrainwellagain.
Pourtheedamameintoabowlandaddadrizzleofoliveoilandthelimejuiceandzest,mint,andremaining½Tbspsalt.Tosswelltocombine.Servewarm.
ROASTEDCHICKPEAS,3WAYS
MILDLYACIDIC
Ifyouarelookingforacrunchysnacktoreplacechipsorcornnuts,thisisit!Theseroastedchickpeasareverynutritiouscomparedtopackagedsnacks,andmykidslovethem.Alargeproportionofthecarbsinchickpeasarecomplexcarbs,whicharemildlyacidicastheybreakdown.So,asyummyastheseare,justmakesureyoushare.Anotherreasonnottooverindulge:youmightbecomearealtootsterforawhile.Usedriedchickpeasratherthancannedinthisrecipeforbestflavorresultsandforeconomy.Theywilldoubleinvolumeastheycook,soyou’llhaveabout4cups—enoughtotryeachoftheflavorvariations(eachmakesenoughfor2cupsofroastedchickpeas).Serveroastedchickpeaswithaglassofgreenjuiceorlemonwatertobalanceandhelptorehydratetheminyourtummy!
SERVES8(ABOUT4CUPS)
4cupssoakeddriedorganicchickpeas,cooked,drained,andcooled
Preheattheovento325°F.Spreadoutthechickpeasinasinglelayeronabakingsheetandroastforabout90minutes,stirringoccasionally,untildryandcrunchy.
Whilethechickpeasaredrying,prepareeachoftheseasoningsbelowinaseparatebowl.Pour⅓ofthehotroastedchickpeasintoeachbowlandtosswell.Allowtocool.Thesewillkeepinairtightcontainersatroomtemperatureforupto3weeks—ifyoucankeepthemthatlong!
DOAHEAD:Soak2cupsdriedchickpeasin6cupsfiltered,alkalinewaterovernight.Drainandrinsewell.Cookin8cupsfiltered,alkalinewaterfor60–90minutes,untilniceandtender,notaldente(thispage).
1.SWEETCINNAMON
1Tbspgrapeseedoil(orextra-virginoliveoil)
1½tspgroundcinnamon8–10dropsliquidstevia,ortotaste
½tspHimalayanseasalt
2.SALTYGARLIC
1Tbspextra-virginoliveoil
2clovesgarlic,gratedonarasp½tspHimalayansaltorgood-qualityfineseasalt
3.TERIYAKI
1Tbspextra-virginoliveoil
½tsptoastedsesameoil(optional)
2Tbspgratedginger2tspBraggLiquidAminos
6dropsliquidstevia
½tspHimalayansaltorgood-qualityfineseasalt
SOCCA
ALKALINEBALANCED
Soccaisapopular,incrediblyversatileFrenchflatbreadmadefromchickpeas.It’spackedwithproteinandnutrients,especiallyifyoucanfindsproutedchickpeaflourorifyoumakeyourown(sprout,dehydrate,andgrind!).Firmbutsoft,crispyattheedges,andatitchsweetbutstillsavory,soccaisdeliciousnakedortoppedwithgoodies.Serveitasanappetizerwitholivesoralongsideasouporsalad.Swapouttheherbs(Ilikedill,rosemary,basil,thyme,orablendlikeherbesdeProvence)toswayitMexican,chocolately,orchai(seevariations).Besuretostartthisrecipeearlyinthedaysothebatterhastimetosoakbeforeyoucookit.
SERVES6–8(FORAPPIES)OR4(FORLUNCHWITHASALAD)(MAKESTWO9-INCHROUNDS)
1cupsproutedchickpeaflour(orregular,unsprouted)
1cupfiltered,alkalinewater¼mediumwhiteonion,roughlychopped
2clovesgarlic,chopped2Tbspgrapeseedoil
¾tspfineHimalayansalt
freshlygroundblackpepper3–4Tbspfreshherbsor2–3tspdried
10cherrytomatoes,halved(optional)
2–3Tbspextra-virginoliveoilcoarseseasalt
Placethechickpeaflourinamediumbowlandmakeawellinthecenter.Setaside.
Placethewaterinablenderwiththeonion,garlic,grapeseedoil,Himalayansalt,andpepperandcombineuntilpuréed.Pourthismixtureintothechickpeaflourandcombineuntilmixed.Ifusingdriedherbs,stirthemintothebatternow.Coverandallowtosoakfor1–2hours.
Preheattheovento325°F.Linethebottomoftwo9-inchroundpanswithparchmentpaper(orusespringformpans).
Ifusingfreshherbs,stirthemintothebatternow.Dividethebatterevenlybetweenthepans.Topwithtomatohalves(ifusing)andbakefor25–30minutes,oruntilset.Askewerinsertedinthecentershouldcomeoutcleanorwithonlyafewcrumbsattached.Removefromtheoven,allowtocoolslightly,thenplaceawirerackontopofthepanandinvertthesoccaontoit.(Ifyouusedaspringformpan,justreleaseandremovethesides,sneakaknifeunderthesoccatoloosentheparchment,andliftitontoaservingplate.)Carefullypeelawayanddiscardtheparchment.Invertthesoccaontoaplateanddrizzlewiththeoliveoilandasprinkleofcoarseseasalt.
VARIATION:MEXICAN
Replacetheherbswith1tspgroundcumin,¼tspchilipowder,and¼cupchoppedcilantro.
VARIATION:CHAI
Replacetheherbswith½cuppuréedsweetpotatoand1tspchaispice.Add¼cupmorewaterplus5–8dropssteviaor1Tbsppuremaplesyrup.Servesprinkledwithgroundcinnamonandfinelychoppedpecans.
VARIATION:CHOCOLATELY
Replacetheherbswith¼cuprawcacaoorcarobpowder(oranequalmixofboth)and1Tbsplucumapowder.Addanextra¼cupwaterplus5–8dropsstevia.Servesprinkledwithrawpalmsugarcrystalsandgroundcinnamon(optional).
YEAST-FREESPELTFOCACCIABREADwithOLIVESANDROSEMARY
MILDLYACIDIC
Speltishighlynutritious:ithasmoreprotein,fiber,andhealthyfatsthanwheatandverylittlegluten,whichmakesitabetteroptionforthosewithmildglutensensitivitiessolongasoneisn’taceliac.ItisalsohighinvitaminB17,whichisexcellentforwardingoffcancer.AlthoughspeltisalmostneutralonthepHscale,itshouldbeinthe25%portionofyouralkaline/acidicratio.Trytoseekoutsproutedspeltflour.ServethiswiththeHealingSeasonalVegetableSouporspreaditwiththeTomatoPesto.Becausethisfocacciaisunleavened,thisrecipeisreallyquicktomake.
SERVES6–8
2cupswholespeltflour
2tspbakingpowder2Tbspfinelychoppedfreshrosemary+moreleavesfortopping
1Tbspfreeze-driedoreganoor1tspdried(optional)
1tspseasalt1cupalmondmylk
1tspagaragarpowder
2clovesgarlic,minced1Tbspgrapeseedoil
driedcuredolives
coarseseasalt
Preheattheovento300°F.Inalargebowl,combinetheflour,bakingpowder,rosemary,oregano,andsalt,andsetaside.
Placethealmondmylkinasmallsaucepanandwhiskintheagaragar.Bringtoaboiloverhighheatandsimmerfor2–3minutestoallowtheagaragartodissolve.Removefromtheheatandallowtocoolfor10minutes.
Stirinthegarlicandgrapeseedoil,thenpourthewetingredientsintothedryingredients,mixingcarefullyuntiljustcombined.Scoopthedoughintoa10-to12-inchroundcast-ironpanorpatitintoa9-to10-inchcircleonabakingsheet,about¾inchthick.Presstheolivesintothetopofthedough,sprinklewithsaltandrosemaryleaves,andbakefor30–40minutes.Removefromtheovenandallowtocoolslightlyonawirerack.Drizzlewitholiveoilandsprinklealittlecoarsesaltovertop.
FRESHSTRAWBERRYANDMINTJELLYDESSERT
MILDLYACIDIC
Jell-Owasatraditionforthekidsinmyhusband’sfamily.ItwasaseasonaltreatthatGreat-Grandma,andyearslaterGrandma,wouldmakeonlyatChristmas.Withthisinmind,hereisarecipeforspecialoccasionsorwhenberriesareintheirprime.Usingsteviaasasweetenerkeepsthisdishashealthyasjusteatingthefruitofftheplant,andtheagaragaraddsafewmineralsandalotoffiber.Youcaneasilyswapoutthestrawberriesforraspberriesorblackberries(juststraintheseedsafterblending)ormelon,andthenincorporatethemintothemix.ServethisasanafternoonsnackordessertwiththeWhippedCoconutCream.
SERVES4(MAKES2½CUPS)
2generouscupsfreshorganicstrawberries,roughlychopped,saveafewforgarnish
8finelychoppedlargemintleavesjuiceof1smalllemon
½tsppurevanillaextract
12dropsliquidstevia½cupfiltered,alkalizedwater
2tspagaragarpowder
4edibleflowersforgarnish(optional)
Unearth4ofyourprettiest4ozramekinsandsetaside.Placethestrawberries,mint,lemonjuice,vanilla,andsteviainablenderandprocessuntilliquefied.If
themixtureistoothicktoblend,add1–2Tbspfiltered,alkalizedwaterandblendagain.Setaside.Inasmallsaucepan,whisktogetherthewaterandagaragartocombine.Placethepotovermedium-low
heatandboilfor3fullminutes,whiskingconstantly.Removefromtheheatandwhiskfor2–3minutesmore,allowingittocooltothetouch.Addthisthickeningmixturetotheblenderwiththestrawberriesandimmediatelyblenduntilcompletelysmooth.
Pourthejellyintotheramekins,scrapingdownthesidesoftheblenderasyougo.Shimmythedishestoslightlyleveloutthetopsorusethebackofaspoontosmooth.Allowtocoolonthecounterorrefrigeratefor10to20minutes,oruntilset.Garnishwithastrawberryandanedibleflower,ortryitwithWhippedCoconutCream.
WILDSUMMERBERRIESwithVANILLAALMONDLEMONCREAM
ALKALINEBALANCED
Wesharetheberriesnearourcottagewithseveralresidentbears,buttheycan’tpossiblyeatthemall,sotherearealwayslotsforustoo!Weespeciallylovethehuckleberries,andweaddthemtoblackberriesandanyotherberrieswecanforageorseekatthemarkets.Toenhancethem,allwedoistopthemwiththislusciousnutcreamortheNon-FermentedVeganVanillaBeanYogurtanddigin.ThisisagreatcombinationwithBreakfastSeednolaorChiaSeedBreakfastPorridges.Youcanalsousecashews,insteadofalmonds,foracreamiertexture(asshowninthephotos).
SERVES4–6
1cupsoakedalmonds(or1cupsoakedcashews),rinsedanddrainedwell
juiceof1½lemonszestof1lemon
5Tbspcoconutwater+moreasneeded
6dropsliquidstevia1tsppurevanillaextract
2–3cupsmixedsummerberries
Placethealmonds,lemonjuiceandzest,coconutwater,andsteviainahigh-speedblenderandprocessuntilsmoothandcreamy.Ifthemixtureistoothick,add1–2Tbspmorecoconutwaterandblendagain.(Youwantittobelikeheavywhippingcream,notathickspread.)
Toserve,dividetheberriesamong4–6bowls,spoonthelemoncreamontop,andenjoy.
DOAHEAD:Soak1cupalmondsin2cupsfiltered,alkalinewaterovernight(or1cupcashewsin2cupsfiltered,alkalinewaterfor1–2hours).
ROASTEDGREENAPPLE,LIME,ANDAVOCADOCREAMSICLES
MILDLYACIDIC
Whodoesn’tloveacreamyfrozentreat?Sincethesecreamsiclesarefullofgoodfatsfromtheavocadoandevencontainavegetable(shhh…),don’tbeafraidtoletyourkidshavethem,evenforbreakfastorlunch!Ifyouhaveanicecreammaker,thesewillbecreamyandsmoothandyoucanskiptheagaragarstep;ifnot,theagaragarwillhelptogivetheseasimilarcreaminesswithlessiciness.
SERVES6
3greenorganicapples,peelon;2juiced,1cutinto¼-inchdice
13½oz(1can)full-fatcoconutmylk+½canfordipping(optional)1¾tspagaragarpowder
1smallavocado
6-inchzucchini,diced1tspgroundcinnamon
seasalt
14–16dropsliquidsteviajuiceof1lime
6cinnamonsticks
⅔cupfinelyshreddedunsweetenedrawcoconut(optional)1greenorganicapple,peelon,slicedforgarnish(optional)
Preheattheovento350°F.Lineabakingsheetwithparchmentpaper.Havereadya6-holepopsiclemoldandanicecreammaker,ifyouhaveone.
Arrangethedicedappleonthebakingsheetandroastfor15minutes.Setasideandallowtocool.Warm13½ozcoconutmylkinasmallsaucepanovermediumheat.Whiskintheagaragarandbringto
aboilforafull3minutes,whiskingconstantly.Removefromtheheatandallowtocooljustuntilwarmoritwillsetup.Reheatifitsetsup.Themixtureshouldbethickenedbutnotstiff.
Placetheapplejuice,agarmixture,avocado,zucchini,groundcinnamon,seasalttotaste,stevia,andlimejuiceintoablenderandcombineuntilsmooth.Dividethismixtureevenlyamongthemolds.Gentlysprinkleroastedappleintoeachmold,usingaknifetosubmergesomepieces.(Ifyouhaveanicecreammaker,churnitasperthemanufacturer’sdirections.Stirintheroastedappleandthendivideamongthemolds.)Popacinnamonstickinthemiddleofeachmoldasahandle.Allowtofreezefor3hoursorovernight.
Tomakedippedpopsicles,pourthe6½ozfull-fatcoconutmylkintoamasonjar.Pourtheshredded
coconutontoaflatplate.Toremovethepopsicles,holdthemoldunderwarmrunningwater,allowingittoflowalongthebottom
andsidesofeachmold.Gentlywigglethecinnamonsticksandthepopsiclesshouldslideout.Dipthepopsiclesinthecoconutmylk,rollthemincoconut,andservewithasliceofapple.Orwrapthemindividuallyinplasticwrapandfreeze.Thesewillkeepfrozenforupto2months.
VARIATION:BLACKBERRYCOCONUTCREAMSICLES
2cupsblackberries,preferablywild-foragedororganic
13½oz(1can)thickorganiccoconutmylk(+1¾tspagaragardissolvedasaboveifnotusingicecreammaker)10–12dropsliquidstevia
1tsppurevanillaextract
Placetheblackberriesinablenderandcombineuntilpuréed.Pressthefruitthroughafine-meshstrainerintoasmallbowl.Discardtheseeds.
Rinsetheblenderandpourintheblackberrypurée.Addthecoconutmylk/agaragarmixture(ifusing),stevia,andvanillaandprocesstocombineuntilsmooth.Divideamongthemoldsandfreeze.
VANILLAFENNELKANTENwithREDCURRANTS
ALKALINEBALANCED(WITHTHEREDCURRANTSPURELYALKALINE(WITHOUTTHEREDCURRANTS)
Kanten,whichisJapaneseforagaragar,isaverypopularAsiandessertmadefromseveralspeciesofseaweed—eeek!Acrossbetweenpuddingandjellywithquiteafirmtexture,kantenisveganandveryneutralinflavor.It’sagoodsourceofcalcium,iron,andiodine,aswellasinsolublefibertocarrytoxicwastefromthebodyandactasamildlaxative.Agaragarisnotrecommendedifyouarepregnantornursingorifyouhaveweakbowels.
SERVES8
AlmondFlourCrust
1½cupsalmondflour
⅔cupcoconutoil1tsppurevanillaextract
10–12dropsliquidstevia
seasalt
KantenFilling1¾cupscoconutmylkor13½oz(1can)coconutmylk
1½tspfennelseeds
1¾tspagaragarpowder½cupalmondmylk
1bulbfennel,juiced
¼cupchicoryrootpowder(inulin)
seedsscrapedfrom½vanillapodor¾tsppurevanillaextract
10–12dropsliquidsteviaseasalt
1cupfreshredcurrants,destemmed,+someforgarnish
CRUST:Cut2sheetsofparchmentpaper,eachabout16incheslong.Setthefirstsheetinthebottomofan8-inchsquarepan,allowingtheedgesofthepapertohangoverbothsidesofthepan.Placethesecondsheetat90degreestothefirstsheet.Thiswillallowyoutoeasilyremovethesquares.
Inafoodprocessor,combinethecrustingredientsuntilwellmixed.Spoonthemixtureintothepan,pushingitintothecornersandpressingitdownsoitisevenlydistributed.Refrigeratefor30minutes,oruntilchilled.
FILLING:Placeafine-meshsieveoverasmallbowl.Placethecoconutmylkandfennelseedsinasmallsaucepanandstirintheagaragar.Bringtoaboil
overmedium-highheatfor30–40secondstodissolvetheagaragar,turndowntheheattolow,andsimmerfor3–4minutestoallowthefenneltoinfuse.Removefromtheheatandquicklystrainthismixturethroughthesieve.Discardthefennelseeds.Stirinthealmondmylk,fenneljuice,inulin,vanilla,stevia,andapinchofsalt.(Ifyouallowthismixturetocooltoomuch,itwillset,makingitdifficulttospread.Ifitisextremelyhot,itwillmeltthecrust.Ifitsetsupbyaccident,reheatthemixtureandstirtomeltit(butbesuretoletitcoolsomewhatbeforecontinuing).)
Removethecrustfromthefridge,sprinklewiththecurrants,andpourthekantenfillingovertop,quicklysmoothingthesurfacewithaspatula.Allowtochillfor20–30minutesuntilset.
Toserve,carefullylifttheparchmentpaperandplaceonalargecuttingboard.Cutintosquares,placeonprettyplates,garnishwithfreshcurrants,andenjoy.Thiswillkeepchilledforupto3daysinanairtightcontainerlinedwithparchment.
SIMPLEBERRYTARTS(ORCRUMBLE)
MILDLYACIDIC
Ifyouarelookingforawow-weeresponsefromfriendsatagathering,thesearethecutestandtastiestweetarts!Prettythemupwithfreshberriesandmintleaves.Theseareveryeasytomakeandyoumaybetemptedtoeatthewholebatch,buttherich,creamynutfillingandnaturalsugarfromthedatesmakethemasweettreattosharewithasmanypeopleaspossible!Makethemahead,freezethem,andpullthemoutforaspecialevent.Insteadofmakingtartshells,youcanblendthealmondswith½cupdates(skipthecoconutoil)tocreateacrumbletospoonintoservingdishes,toppedwithberriesandfreshWhippedCoconutCream.Yum!
MAKES16MINITARTS
1¼cupssoakedalmonds,rinsed,drainedwell,andpatteddry
¾cupsoftdriedorganicdates,seededandroughlychopped3Tbspextra-virgincoconutoil
1Tbspfiltered,alkalinewater(ifneeded)
1recipeVanillaAlmondLemonCreamorNon-FermentedVeganVanillaBeanYogurt,chilledfor30minutes
2pintsfreshstrawberriesorblackberries,oryourfavoritecombination
freshstevialeavesormintleavesforgarnish
Setouta16-cupmini-tartpan.Placethealmonds,dates,andcoconutoilinablenderandpulseuntilthemixturebecomescrumblythen
comestogetherandformsaball.Addalittlewater,ifneeded.Usingatablespoon,scoopagenerousspoonfulofthispastryintoyourhands,rollitintoaball,andplaceitinthetartpan.Usingtheendofawoodenspoon,gentlypressthepastryfromthecentertowardthesidessoitevenlycoversthepan.Repeatwiththeremainingpastry.Chillorfreezethetartshellsfor15minutes.
Toassemble,runabutterknifearoundtheedgeofeachtartshellandgentlyliftthemontoaservingplatter.Dividethelemoncreamamongthetartshells,heapingitinthecenter.Topeachtartwithfreshberriesandagarnishoffreshsteviaormintleaves.Serveimmediately.
Thesewillkeeprefrigeratedforupto1day(orwithoutthefruittoppingforupto3days).Theywillkeepfrozen,wrappedindividuallyinplasticwithoutthefruitgarnish,forupto1month.Justthawandaddfreshfruittoserve.
DOAHEAD:Soak1¼cupsalmondsin3cupsfiltered,alkalinewaterovernight.
LEMONTHYME–STRAWBERRYBLOSSOMTART
MILDLYACIDIC
Birthdayscomebutonceayear,andourganglovestomakeabigdealoutofthem.Imadethistartformyalkalinesisterandalsoformydaughter,makingitasmildlyacidicaspossible.Iusedfreshlocalstrawberriesthatwehadjustharvested,butyoucansubstituteraspberriesorblackberries(blendthemontheirownfirstandpourthemthroughafine-meshsievetoremovetheseeds).Whicheverberriesyouchoose,besuretheyarefreshandorganic,andwashthemwelltoremoveanypowderymolds.Ifyouarecleansing,trythealkalineCoconut,Lime,andBasilTartsinstead.
SERVES8(MAKESONE9-INCHTART)
NuttyCrust
¾cupsoakedBrazilnuts,rinsedanddrainedwell½cupsoakedbuckwheat,rinsed,drainedwell,andpatteddrywithpapertowels
3softdrieddates,roughlychopped
2Tbspchiaseeds2Tbspcoconutoil
⅛tspgroundvanillapowderor½tsppurevanillaextract
seasalt
LemonThyme–StrawberryFilling13½oz(1can)full-fatcoconutmylk
2tspagaragarpowder
2cupsfreshstrawberries,rinsedandhulled6sprigslemonthymeor4sprigsregularthyme
juiceof1mediumlemon
1tsppurevanillaextract24dropsliquidstevia(notpowderaswilldiscolorthecake)
edibleblossomsforgarnish
CRUST:Linea9-inchspringformpanwithparchmentpaper.PlacetheBrazilnutsinafoodprocessorandprocessuntilacrumbleforms.Addtheremainingcrust
ingredientsandprocessuntilthemixtureformsaball.Pressthecrustintothepanandfreezefor30minutes.
FILLING:Warm½ofthecoconutmylkinasmallsaucepanovermediumheat.Whiskintheagaragarandbringtoaboilovermedium-highheat.Turndowntheheattolowandsimmerfor3–4minutes,whiskingconstantly.Removefromtheheatandwhiskintherestofthecoconutmylk,allowingittocoolenoughtotouch.
Removethecrustfromthefreezer.Placethestrawberries,lemonthyme,lemonjuice,vanilla,andsteviainahigh-speedblenderandquicklyblenduntilsmooth.Stoptheblenderandcarefullyandquicklyaddthewarm,thickeningagaragarmixtureandprocessjustuntilcreamyandsmooth.Quicklypourthefillingintothecrust,scrapingdownthesidesoftheblender,asthissetsupveryfast.Smooththetop,ifneeded,orjusttapthepanonthecountertominimizeairbubbles.Refrigeratefor20–30minutesuntilchilled.
Toserve,releasethebottomofthespringformpanandslidethetartontoaservingplatter,discardingtheparchmentpaper.Decoratewithedibleblossomsbeforeslicing.
DOAHEAD:Soak¾cupBrazilnutsin2cupsfiltered,alkalinewaterfor2hours.Soak½cupbuckwheatin2cupsfiltered,alkalinewaterfor2–8hours.
COCONUT,LIME,ANDBASILTARTS
PURELYALKALINE
Anotherpurelyalkalinedessert!Howaboutthat?Aslongasyouarenotveggie-feasting,youcanenjoythesetartsnomatterwhatstageyouareatinalkalizingyourlifestyle.Driedcoconutissusceptibletomold,sobesuretobuythefreshestyoucanfind.Checktheexpirydateonthepackageand,ifpossible,purchasefromavendorthatrefrigeratesthesekindsofdriedgoods.Alsolookforthebest-qualityextra-virgincoconutoilyoucanfind,asyou’lltastethedifferencehere.ServewithpurelyalkalineWhippedCoconutCream.
SERVES3–4(MAKESONE8-INCHTARTORTHREE4-INCHTARTS)
Coconut-sesameCrust
2cupsfinelyshreddedunsweetenedcoconut2Tbspsesameseeds
⅓cupextra-virgincoconutoil(solid)
½tsppurevanillaextract8dropsliquidstevia
Coconut,Lime,andBasilFilling
1avocado
⅔cupdicedgreenzucchini,scrubbed10smallbasilleaves+3–4moreforgarnish
2tsplimezest
½cuplimejuice14dropsliquidstevia
1tsppurevanillaextract
½cupcoconutmylk1tspagaragarpowder
limeslicesforgarnish
CRUST:Linean8-inchspringformortartpan(orthree4-inchtartpanswithremovablebottoms)withparchmentpaper.
Placethecoconutandsesameseedsinafoodprocessorandpulseuntilcrumblyandwellcombined.Addthecoconutoil,vanilla,andsteviaandprocessuntilwellcombined,scrapingdownthesidesofthefoodprocessorifneeded.Pressthemixtureintothetartpan(s)andrefrigeratefor20–30minuteswhileyoupreparethefilling.Overmixingwillreleaseoilsandresultinasoft,creamymass.(Ifthisoccurs,fillthepan(s),chill,andpressintoplace.)
FILLING:Placetheavocado,zucchini,basil,limezestandjuice,stevia,andvanillainablenderandcombine.Setaside.
Inasmallsaucepan,whisktogetherthecoconutmylkandagaragartocombine.Placethepotovermediumheatandbringtoaboilforafull1minute,whiskingconstantly.Removefromtheheatandallowtocoolslightly.Thisensuresthatthemixtureisn’thotenoughtospoiltheenzymesandvitaminsinthefilling.
Addthisthickeningmixturetotheblenderwiththezucchiniandavocadofillingandprocessimmediatelyuntilsmooth.Quicklypourthefillingintothetartpan(s)asyouonlyhaveaminutebeforeitbeginstosetup.Refrigeratefor15–20minutesuntilset.Letstandfor15minutesbeforeslicing.Garnishwithslicesoflimeandbasilleaves.
PANCAKECAKE
MILDLYACIDIC
Thiscakeisperfectforcelebratingsummer,birthdays,orjustbeingvibrantandhealthy!KrisCarr,authorofCrazySexyDiet(andmyalkalinementor),wouldsay“LIVElikeyouMEANIT!”andthiscakeisallofthatandmore!Ittakesabitoftimetomakethe6layers(havingacoupleofpansgoingatthesametimehelps),butitcomestogetherprettyquicklyafterthatanditwillknockthesocksoffyourfamilyandfriends,particularlyifyoudecorateitwithanicepileofseasonalberriesandsomeedibleflowers.Ifyoucanfindit,sproutedspeltflourcontainslessglutenandismorealkaline.I’veincorporatedtheoatsforflavorandtominimizetheglutenintherecipe,andforacompletelygluten-freeversionseethevariationbelow.Thebottomlineisthatforahealthyyetlovelydessert,thisrecipeprettymuchtakesthecake!
SERVES10–12(MAKESONE6-LAYER,6-INCHROUNDCAKE)
PancakeCake
2cupsoatflour(orveryfinelygroundold-fashionedoats)2cupsalmondflour
1½cupsspeltflour¼cuparrowrootflour
2Tbspbakingpowder
2tspbakingsoda1tspHimalayansalt
2cupsunsweetenedalmondmylk
13½oz(1can)full-fatcoconutmylk
1½tsppurevanillaextract½tsppurealmondextract
32dropsliquidstevia
LemonCoconutIcing
13½oz(1can)coconutmylk,stirred
1cupsoakedcashews,rinsedanddrainedwell
juiceof2largelemons
1Tbsplemonzest1tsppurevanillaextract
12–16dropsliquidsteviaor2tsppuremaplesyrup
seasalt1tspagaragarpowder
berriesandedibleflowersforgarnish
CAKE:Heat2pancakegriddlesoverlowheat.Inalargebowl,combinetheoat,almond,spelt,andarrowrootflours,bakingpowder,bakingsoda,and
saltandsetaside.Inaseparatebowl,combinethealmondandcoconutmylks,vanillaandalmondextracts,andsteviauntilwellmixed.Pourthewetingredientsintothedryandcombinejustuntilmoistened.
Ladleenoughbatterontothegriddletoformathin6-inchroundpancake.(Youcanuseaspringformpanoranembroideryhoopasaguideifyouwanttobeparticular,otherwisejusteyeballit.)Flipthepancakeonlywhenthetopisfullofbubblesandlosesitsshineandthebottomislightlybrowned.Cookforafewminutesmore,thentransfertoawirecoolingrack.Repeatuntilyouhave6pancakestolayer.
ICING:Combine½ofthecoconutmylk,thecashews,lemonjuiceandzest,vanilla,stevia,andsaltinablenderandprocessuntilassmoothaspossible.Setaside.
Pourtheremainingcoconutmylkintoasmallsaucepan.Whiskintheagaragarandbringtoaboilovermedium-highheat.Turndowntheheattolowandsimmerfor3–4minutes,whiskingconstantly.Removefromtheheatandallowtocoolfor3–4minutes,whiskingoccasionallytopreventafilmfromformingontop.
Quicklyaddthewarm,thickeningagaragarmixturetotheblenderandprocessuntilcreamy.Pouritintoabowlandrefrigeratefor30–60minutestoallowittosetup.
Toassemble,set1pancakeonaservingplatter.Usingaspatula,slather1/6oftheicingontop.Coverwithanotherpancakeandrepeat,layeringpancakesandicinguntilyouhave6layers.Finishwithafinallayeroficing,anddecoratewithberriesandedibleflowers.
GLUTEN-FREEVARIATION
Foragluten-freealternative,doubletherecipeforSproutedBuckwheatSilverDollarPancakes(beingsuretoincludetheoptionalalmondextract)andusethisinsteadofthePancakeCakerecipeabove.
NOBUTTER,SUGAR,OREGGS?
Asabusymom,Isavorquietmomentswithamugofherbalteaandasweettreat.Sincemostbakinginvolvesamixofbutter,sugar,andeggs,IhadtolearnsomenewtrickswhenIbegantoalkalizemylifestyle.Thesehealthfulplant-basedingredientsarethestartingblocksforsomeprettyyummy,nourishingsnacks,includinglovelydessertsforspecialoccasions.Checkyourhealthfoodstorefortheseingredients.
agaragarpowder:aseaweedthatisgroundintoapowderandusedinplaceofgelatintosetliquidsorcreatesomesoftnessinnon-yeastedbreads.
cacaopowder(rawchocolatepowder):thegroundbeansofthecacaoplant,whicharepartiallyfermentedandcontaincaffeine—bothofwhicharetoxicandacidic—aswellassomehealthynutrients.NotevenanAlkalineSistercanresistateensybitofchocolatenowandthen.
carobpowder:achocolatesubstitutemadebygrindingthebean-shapedpodsofthecarobplant;itcontainspolyphenols,whicharepowerfulantioxidants,isrichincalcium,andisalsoagoodsourceofselenium.
chicoryroot:amildsugarsubstitute,alsocalledinulin,madebyroastingandgrindingtherootsofthechicoryplant;itislow-alkalineandrichinfiber.
coconutmylk:ahealthyfatusedtoreplacebutterandoilsmadebysoakingthegratedfleshoffreshbrowncoconutsinhotwater,skimmingoffthecream,andthenpressingtheremainingliquidthroughcheesecloth.Useonlyfull-fatmilkforthebestflavorandnutrientprofile.
coconutnectar:asugarsubstitutederivedfromthesapofcoconutblossomsthatisverylowinfructoseandsucroseandthatbarelyaffectsbloodsugarlevels.Useonlywhennotcleansing.
lucuma:acaramelflavoringmadebydryingandgrindingthepulpofthelucumafruitintoapowder;itissweetandchock-fullofnutrients.
stevia:asugarsubstitutemadefromtheleavesofthesteviaplantthatis100softimessweeterthansugarbutdoesnotspikebloodsugarlevels;itcomesinpowderedorliquidform.Readthelabelscarefullyandchoosealcohol-freeliquidsandgreen-leafpowders.Usesparingly.
tapiocastarchorarrowrootpowder:thickenersmadefromtherootofthecassavaplantandtherootofthearrowrootplant,bothofwhichoftenreplacecornstarch.
yacónsyrup:asweetsyrupextractedfromthetuberousrootsoftheyacónplantthatislowinfructoseandhaslittleeffectonbloodsugarlevels.Useonlywhennotcleansing.
DOAHEAD:Soak1cupcashewsin2cupsfiltered,alkalinewaterfor30minutes.
BLACKBEANANDLAVENDERBLOSSOMBITES
ALKALINEBALANCED
Icreatedthesetrufflesformomentswhenyouwantsomethingsweetforyourteabutyoudon’twanttomessupyourperfectlybalancedalkalineday!Thesearetotallydeelish,andbecausetheyaremadewithblackbeans,theyfillyouupandgiveyousustainableenergy.Theyalsomakeamazinggifts.Ifyou’reachocoholic,startwiththisversionwherecarobpowdermakesuphalfthechocolatyflavor,butgraduallyaimtoreplacemoreofthecacaopowder,whichisacidic,withcarob.Ifyouaremakingthesebitesoutoflavenderseason,lookfordriedlavenderinthespicesectionofyourhealthfoodstore.
SERVES8–10
1½cupscookedblackbeansOR¾can(15oz)organicblackbeans,rinsedanddrainedwell
2Tbspcacaopowder2Tbspcarobpowder
4tsplucuma
½cupcoconutoil1tsppurevanillaextract
⅛tspgroundvanillaseeds
18dropsliquidstevia½cupunsweetened,finelyshreddedcoconutfordusting
1½tspdriedculinarylavenderblossomsOR18–20edibleflowers,suchaspansiesorrosepetals
Placetheblackbeans,cacaoandcarobpowders,lucuma,coconutoil,vanillaextractandvanillaseeds,andsteviainafoodprocessorandcombine,scrapingdownthesidesafewtimes,untilthickandsmooth.Scoopthedoughintoabowl.
Lineabakingsheetwithparchmentpaper.Arrangetheshreddedcoconutonalarge,flatplate.Usingateaspoon,scoopaspoonfulofthedoughintoyourhands,formitintoaball,androllitinthe
coconuttocoat.Pressafewlavenderblossoms(and/oredibleflowers)intothetopandsetonaservingplatter.Refrigeratefor20–30minutes,oruntilfirm.Servechilledoratroomtemperature.Thesewillkeeprefrigeratedinanairtightcontainerforupto10days.
DOAHEAD:Soak¾cupdryblackbeansin2½cupsfiltered,alkalinewaterovernight.Rinseanddrainwell.Placeinamediumsaucepanwith3cupsfiltered,alkalinewateroverhighheat,bringtoaboil,turndowntheheattolow,andsimmerfor30–40minutesoruntiltender,thendrain.Besuretomeasureitasthismayyieldmorethanthereciperequires.
SALTEDPECANCARAMELBUTTERCUPS
MILDLYACIDIC
Ifyouwereafanofpeanutbuttercupsasakid,thisisthehealthyadultversionyoucanenjoywithouttheguilt.Althoughthecacaopowderisnotexactlyideal,itisokayinmoderationifyouarealkalinebalanced.Andlucuma,aslightlysweetpowdergroundfromthelucumanut,booststhenaturalcaramelflavorofthepecans.Keepthesecupschilled,asthenutrient-richcoconutoilsoftensandmeltseasily:youmayhavetopoptheminyourmouthafteronly1or2bites!Thesaltedpecancaramelfillingisdeliciousasadiponitsown—tryitwithcrisp,crunchyslicesofjicamaandpinchesofcoarseseasalt.
MAKES10–12PECANBUTTERCUPS
SaltedPecanCaramelFilling
1cupsoakedpecans,rinsedanddrainedwell1½tspfiltered,alkalizedwater
1½Tbsplucuma
2½Tbspflaxoil½tsppurevanillaextract
5–8dropsliquidstevia
ChocolateCups
½cupcold-pressed,extra-virgincoconutoil¼cuprawcacaopowder
¼cupcarobpowder
1tsppurevanillaextract1tsppuremaplesyrup(optional)
4–6dropsliquidstevia
coarseseasalt
FILLING:Placethepecansinafoodprocessorandprocessuntilthenutsformabutter.Ifthemixtureis
toothick,addthewaterandblendagain.Youshouldendupwithasoft,smooth,rathercreamybutterthatdoesn’tappearoily.Addthelucuma,flaxoil,vanilla,andsteviaandblendagaintocombine.
CUPS:Linea12-cupmuffintinwithpapercupcakeliners.Meltthecoconutoilinamediumsaucepanoververy,verylowheat.Stirinthecacaoandcarob
powders,vanilla,maplesyrup(ifusing),andstevia.Filla2-cupmeasuringcupwithhottapwater,pouroutthewater,andthendrythecupwithpapertowel.
Pourthechocolatemixtureintothemeasuringcup.
TOASSEMBLE:Pourateaspoonfulofthemeltedchocolatemixtureintoeachcupcakeliner.Addaheapingteaspoonfulofthepecanfilling,smoothitoutalittlewiththebackoftheteaspoon,andtopwith2tspofthechocolatetocover.Repeatuntilyourunoutoffillingorchocolate.(Ifthechocolatestartstosolidify,fillalargebowlwithhotwaterandsetthemeasuringcupinit.)Sprinklewithcoarseseasalt.Refrigeratefor20minutes,oruntilcoolandset.Thentrytosharetheseinsanelyyummytreatsinsteadofeatingthewholebatch!
DOAHEAD:Soak1cuppecansin2cupsfiltered,alkalinewaterfor1–2hours.
HOMEMADESTAPLES
Evernoticehowmanymoreveggiesyoucaneatwhenthey’re
servedwithadeliciousspreadorayummysauce?Hereare
mygo-todressings,dips,andcrumblesfortimeswhenI
wantahealthymealwithoutalotofprep.Ioftenspenda
fewhoursonaSundaymakingupacoupleoftheserecipes
fortheweek.AndthesearesoversatilethatIcanuse
themwitharangeofsaladsandrawvegetables,tuckthem
intowraps,orsprinklethemoverwarmdishes.Addtoand
changetheseoptionstosuityourtastes—theseareeasy
buildingblocksforalkalizingmeals.
FLAVOREDSALTS
PURELYALKALINE
Thebodyneedsandcravessalt,sodon’tbeafraidofit.Choosemineralsalts,though,suchasunrefinedseasalt,Himalayansalt,orCelticseasalt,whicharefulloftracemineralsthatourbodyneeds.Whizthefollowingcombinationsinyourfoodprocessor.Theproportionsmayvary,accordingtoyourtasteandtoleranceforspice,butaimfor1cupofsaltwith1–2tspofeachflavorand2–3Tbspofanynutorseedsuggestedandadjustasyoulike.Storethesaltinaprettyjarwithasmallscooporinaspicejarwithasprinklelid.Saltisanaturalpreservative,somostofthesewillkeepinanairtightcontaineratroomtemperaturefor3–4months.Refrigeratethosewithnutsorseedsforupto1month.
MAKES1CUP
1.
salt,limezest,pistachio,freshchilipepper
2.
salt,lemonzest,mixedwholepeppercorns
3.
salt,roastedgarlic(finelymincedandslowlydry-roasteduntilgolden),rosemary,hemphearts
4.
pinchesofsalt,stevia,lemonverbena,lemonzest,unsoakedrawcashews
5.
salt,lemonzest,freshherbs,Brazilnuts
6.
salt,olives,rosemary,pumpkinseeds
7.
salt,lemonzest,freshdill,unsoakedrawalmondsorsprouteddryalmonds
HEALTHYVEGANBUTTER
PURELYALKALINE
Ifyou’refindingittrickytoletgoofbutter,schmearthisdeliciousversiononBroccoliandOnionBreadorsteamedveggies,orstiritintowholegrainsorlegumes.Pleasedon’tuseitforcooking(theoilscanbecometoxic)orsweetbakedrecipes(thesaltwillchangetheflavor).Trynakedextra-virgincoconutoilforbakinginstead.
MAKES1¾CUPS
1mediumsweetonion,diced
10clovesgarlic,minced1–2Tbspfiltered,alkalinewater
1cupextra-virgincoconutoil
¼cupextra-virginoliveoil¼cupflaxoil
½tspfineHimalayansalt
Placetheonion,garlic,and1–2Tbspfiltered,alkalizedwaterinasautépanovermedium-highheatandsteam-fryfor2–3minutes,oruntilthewaterhasevaporated.Removefromtheheat,addthecoconutoil,andallowittomelt.
Pourthemixtureintoablenderandpulsegentlyuntilsmooth.Addtheoliveoil,flaxoil,andsaltandblendjusttocombine.Pourthebutterintoanairtightjarandrefrigerateforabout30minutestosetup.Thiswillkeeprefrigeratedforabout2weeks,orfrozenforupto3months.
VEGGIEBOUILLONCUBES
PURELYALKALINE
Whenaddedtowater,thesehealthy,unprocessedcubesmakeaninstant,flavorfulbrothtoenhancerice,quinoa,buckwheat,millet,orbeansaswellasanysoup.MaketheseupwhileveggiesandherbsareabundantfromthegardensoyoucanavoidhavingtobuyTetra-Paksofbrothorbouilloncubesmadewithyeastandcorn.Use1cubeforevery1¼cupsofwater.
MAKESFIFTEEN1-INCHCUBES
3stalkscelery,roughlychopped
2carrots,roughlychopped1yellowonion,roughlychopped
12clovesgarlic
3-inchpieceginger,scrubbed3-inchpiecefreshturmericor1tspgroundturmeric
1cupchoppedfreshparsley
⅓cupchoppedfreshdill(oryourfavoriteherb)⅓cupchoppedfreshbasil(oryourfavoriteherb)
3TbspfineHimalayansalt
FityourfoodprocessorwiththeS-blade.Addalltheingredientsandcombineuntilveryfinelypuréed.Spoonthemixtureintoicecubetraysandfreezeovernight.
Becauseofthesalt,thesewillnotfreezesuperhardbuttheywillbeplentyfirmtopopoutandtransfertoaglassmasonjar.Useaspoonortongswhenhandlingthecubes,asthesaltallowsthecubestofreezetoalowertemperaturethanregularice.Thesewillkeepfrozenforupto6months.
VeggieBouillionCubes
LEMONYGARLICHUMMUS
MILDLYACIDIC(WITHOUTAVOCADO)ALKALINEBALANCED(WITHAVOCADO)
Thebesthummusismadewithsoakedandhomecookedchickpeas,nocontest.Butinapinch,useacanoforganicchickpeasinstead.Basichummusisslightlyacidic,butaddingavocadoand⅓cupofcilantrobringsthisspreadbacktoalkalinebalance.ServewithyourfavoriterawveggiesortheJuicyRawHerbedCrackers,orinthechardwrap.
MAKESABOUT1½CUPS
1¾cupssoakedandcookedchickpeasor1can(15oz)organicchickpeas
1avocado(optional)
2clovesfreshgarlic,roughlychopped2Tbsprawsesametahini(optional)
¼cupextra-virginoliveoil+moreifneededforconsistency
juiceof1lemon,ortotaste1Tbsplemonzest
⅓cupchoppedcilantro(optional)
½tspHimalayansalt½tspgroundcumin
Placealltheingredientsinafoodprocessorandcombineuntilcrushedandwellmixedbutnotcompletelypuréed.Alittletextureiskindofnice.Seasontotasteandscoopintoaservingbowl.Willkeeprefrigeratedinanairtightcontainerforupto5days.
DOAHEAD:Soak1cupdrychickpeasin3cupsfiltered,alkalinewaterovernight.Drainandrinsewell.Cookin6cupswaterfor60–80minutes,untiltender(thispage).
LemonyGarlicHummus(withandwithoutavocado)
SPRINGPEAANDEDAMAMESPREAD
PURELYALKALINE
Iknowit’sgreen,butkidsseemtolikethisspreadbecausethepeassweetenitnicely.Unfermentedorganicsoy(liketheedamame)inmoderation,1–3timesperweek,isahealthyadditiontoyourdiet.Servethisspreadwithrawveggies,likecucumberslices,orJuicyRawHerbedCrackers.
MAKES3CUPS(SERVESACROWD)
1½cupsfrozenorganic,shellededamamebeans
1½cupsfreshorfrozenpeas⅓cupextra-virginoliveoil
juiceandzestof1lime
3stemsfreshmint,leavesremoved,+someleavesforgarnish½tspcoarseseasalt
Bringamediumpotoffiltered,alkalinewatertoaboiloverhighheat.Pourintheedamamebeansandcookfor3–4minutes,untilbrightgreenbutstillfirm.Usingaslottedspoon,transferthebeanstoacolanderandrunthemundercoldwatertostopthecooking.
Returnthepotofsaltedboilingwatertothestove,addthepeas,andcookfor1minute.Draintheminacolanderandrunundercoldwatertostopthecooking.
Placethebeans,peas,oliveoil,limejuiceandzest,mint,andsaltinafoodprocessor.Combineuntilslightlychunkybutthoroughlymixed.Seasontotasteandscoopthespreadintoaservingbowl.Garnishwithmintleavesandadrizzleofoliveoil.Thiswillkeeprefrigeratedinanairtightcontainerforabout3days.
CREAMYHERBDIP
ALKALINEBALANCED
PURELYALKALINE
PURELYALKALINE(WITHSOAKEDALMONDS)
Kidsareallaboutdips,andfranklysoamI!Inapinch,Isometimesbuyanon-dairystoreboughtdip,butgenerallywemakeourown.Here’sahealthycreamy,herby,andgarlickydiptoservewithrawveggies:it’squicktoprepareifyouhavesomecashewsoralmondsalreadysoaked.
MAKESABOUT1CUP
¼cupextra-virginoliveoil¼cupsoakedcashews,rinsedanddrainedwell
¼cupdicedzucchini,peeledifyouwantawhitedip
¼cupdicedcelery2Tbsphemphearts
1clovegarlic,roughlychopped½tspgroundceleryseed
¼tspHimalayansalt
1½Tbsplemonjuice2Tbspchoppedfreshdill
1Tbspchoppedchives
Placealltheingredients,exceptthedillandchives,inablenderandprocessuntilcreamy.Ifthedipistoothick,add1–2Tbspwaterandblendagain.Pourthedipintoanairtightjar,stirinthechoppedherbs,andrefrigerateforafewminutestoallowtheflavorstomingle.Thiswillkeeprefrigeratedforabout3days.
CRUSHEDCHICKPEAANDROASTEDTOMATOANTIPASTO
ALKALINEBALANCED
Whenspringbeckonsyouforapicnic,ajarofthissmokytomatoantipastoistheperfectaccompaniment.ThesweetroastedcherrytomatoespairedwiththesmokypaprikaandchickpeasaresuperdeelishwrappedinabigleafygreenlikeSwisschardorcollardgreens.ItalsomakesagreattoppingforcucumberslicesorslatheredontheSoccaorJuicyRawHerbedCrackers.Nowallyouneedisaprettypicnicbasketandsomegoodcompany.
MAKESABOUT2¼CUPS
2cupssoakedandcookedchickpeasor1can(15oz)chickpeas,drainedandrinsed+kombu,ifyoulike
20cherrytomatoes8clovesgarlic,sliced
¼tspsmokedpaprika
¼–½tspHimalayansalt2Tbspgrapeseedoil
2Tbspextra-virginoliveoil
Preheattheovento300°F.Placealltheingredients,excepttheoliveoil,inalargebakingdish,tosstocombine,andbakefor25–30minutes,oruntilthetomatoesandgarlichavejustsoftened.Removefromtheovenandallowtocoolfor10minutes.
Transferthecontentsofthebakingdishtoafoodprocessor,addtheoliveoil,andpulseeversogently,justtobreakupthetomatoesandslightlycrushthechickpeasandgarlic.Seasontotaste.Pourintoanairtightjar.Thiswillkeeprefrigeratedforupto3days.
DOAHEAD:Soak¾cupsdriedchickpeasin3cupsfiltered,alkalinewaterovernight.Drainandrinsewell.Cookthechickpeasin4cupsfiltered,alkalinewaterwitha4-inchpieceofkombufor60–80minutes,oruntiltender(thispage).
CrushedChickpeaandRoastedTomatoAntipasto
PESTOOFHERBS,NUTS,ANDSEEDS
ALKALINEBALANCED
Icouldeatthistastypestoinabox,withafox,inahouse,withamouse,here,there,andanywhere!Itisalmostalwaysinmyfridgebecauseit’sdeliciousslatheredonSocca,CauliflowerPizzettes,speltorzucchininoodles,dicedtomatoes,oravocado,or,asatreat,withsteamedorganicredpotatoes.Tryitwithoutthemintbutwithmorebasil,orwithspinachorkale.It’ssopackedwithchlorophyllandhealthyfatsthatyoucan’tgettoomuchofthisgoodthing!
MAKES1½CUPS
2cupsfreshbasil
1cupfreshmint
⅓cupsoakedalmonds,rinsed,drainedwell,andpatteddry(dehydrated,ifdesired)
⅓cupsoakedpecans,rinsed,drainedwell,andpatteddry(dehydrated,ifdesired)
3largeclovesgarlic½tspHimalayansalt
½cupextra-virginoliveoil
Combinealltheingredientsinafoodprocessorandgrinduntilwellcombinedbutwithabitoftexture.Seasontotastewithsalt,ifneeded.Spoonthispestointoanairtightcontaineroricecubetrays.Thiswillkeeprefrigeratedfor3daysorfrozenforupto2months.
DOAHEAD:Soak⅓cupalmondsin1cupfiltered,alkalinewaterand⅓cuppecansin1cupfiltered,alkalinewaterovernight.
TOMATOPESTO
PURELYALKALINE
I’mahugefanofMediterraneanflavorsandthispestoreallysumsthemup.ItisdeliciousonCauliflowerPizzettes,orspreadonwraps,veggienoodles,orcrunchyrawveggiesticks,oronsoupsasanaccent.Anywhichwayyouserveit,thispestorocks!
MAKES2CUPS
¼cuphemphearts
¼cupsoakedalmonds,rinsed,drainedwell,andpatteddry6soakedsundriedtomatoes,drained,or6sundriedtomatoesinoliveoil
12olives,pitted,dry-curedifpossible
3clovesgarlic2Tbspchoppedfreshrosemaryor1½tspdriedrosemary
10basilleaves
⅓cupextra-virginoliveoil1Tbsplemonjuice
8dropsliquidstevia
12largecherrytomatoes,quarteredHimalayansalt(optional)
Placealltheingredients,exceptthecherrytomatoesandthesalt,inafoodprocessorandpulseuntilcombinedbutstillslightlytextured.Addthetomatoesandpulsejustafewtimestochopandcombinethemsotheycreamupthemixture.Seasontotastewithsalt,ifneeded.Thiswillkeeprefrigeratedinanairtightcontainerfor2–3days(orupto7daysifyouomitthetomatoesandaddthemwhenyouusethepesto).
DOAHEAD:Soak¼cupalmondsovernightin1cupfiltered,alkalinewater.Soak6sundriedtomatoesin1cupwarmfiltered,alkalinewaterfor30minutes.
SAVORYNUTSPRINKLE
ALKALINEBALANCED
Whensaladgreensaresoamazinglyfreshfromthegardenthattheyneednothingmorethanalightdressingofgoodoilandlemonjuice,anutcrumbleaddstextureandsubstance.It’salsoagoodwaytoincreaseyourintakeofhealthyfatsandproteinsandensureyourbody’sassimilationofchlorophyllandcarotenoids.Alwayschewwelltoliquefyyourgreensandreducetheburdenonyourdigestivetract.Ifyouhavetime,soakthenutsforupto24hourstosproutthemandthendrytheminadehydrator.Otherwise,soakandair-drythem,orusethemunsoakedinapinch.
MAKES1½CUPS
½cupalmonds(preferablydried,sproutedalmonds)
½cuprawwalnuts(preferablydried,sproutedwalnuts)½cuppumpkinseeds
¼cuphemphearts
2clovesgarlic3Tbsproughlychoppedfreshparsley
3sprigsthyme
1Tbspchoppedfreshrosemaryleaves1tspHimalayansalt
½tsplemonzest
¼tspfreshlygroundblackpepper
Placealltheingredientsinafoodprocessorandcombineuntilthemixtureformsacoarsecrumble(donotoverprocessitoritwillbecomeabutteroraspread).Thiswillkeeprefrigeratedinanairtightcontainerforabout7days.
DOAHEAD:Soak½cupalmondsin1cupfiltered,alkalinewaterand½cupwalnutsin1cupfiltered,alkalinewaterfor12–24hours.Rinseanddrainwell,thentransfertoawirerackandallowtoair-dryfor24hours,orplacetheminadehydratorovernight.
JUICYRAWHERBEDCRACKERS
PURELYALKALINE
Don’tletthepulpfromyourjuicergotowaste!Iusethepulpfrom1recipeof8-VegJuice(+3kaleleaves,butminusthetomatoes)whenImakethesecrackers,butyoucanexperimentwithdifferentcombinations.They’reacrunchyalkalizingbaseforanydiporspreadorforslicesofcreamyavocado.Orservethemwithsoupsandsalads.Enjoythesewithaglassofwatersotheyrehydratewithoutcausingyouastomachache.
MAKESABOUT2DOZENCRACKERS
2½cupsvegetablepulp
¼cup+1Tbspfreshlygroundchiaseeds¼cup+1Tbspfreshlygroundflaxseeds
3Tbspmincedfreshdill
3Tbspmincedcilantro3Tbspmincedgreenonions
2Tbspsunflowerseeds
½tsponionpowder2tspBraggLiquidAminos
½cupfiltered,alkalinewater
coarseCelticseasalt
Haveready2largebakingsheets,4sheetsofparchmentpaper(cuttothesizeofthepans),arollingpin,andapizzacutter(orlongsharpknife).
Inalargebowl,stirtogetherthevegetablepulp,chiaandflaxseeds,dill,cilantro,greenonions,1Tbspofthesunflowerseeds,onionpowder,andBragguntilwellcombined.Slowlyaddthewater,stirringtomoistenalltheingredients.Allowtostandfor5minutes.
Preheattheovento150°Forlower,ifpossible.Placeasheetofparchmentpaperonacleanworksurfaceandscoop½themixtureintothecenterofit.Usingafork,flattenthemixtureintoalarge,evenrectangle.Coverwithasecondpieceofparchment,andusetherollingpintorollthemixturetoaboutaneven½-inchthickness.Removeanddiscardthetoplayerofparchment.Scorethemixtureintocrackerswithapizzacutteroralongknife.Sprinklewiththe2Tbspofsunflowerseeds.Repeatwiththeremainingpulpmixture.
Placethebakingsheetsintheovenwiththedoorslightlyajaranddryfor2–3hours,oruntilcrispybutnotbrowned.(Orplacethemonparchmentpaperinadehydratorat115°Ffor12–24hours,oruntilcrisp.)
Removefromtheoven,sprinklewithsomecoarseseasalt,transfertoawireracktocool,andthenbreakintocrackersfollowingtheoutlineyoumade.Thesewillkeepinanairtightcontainerforupto2weeks.
MACADAMIACHEEZE
ALKALINEBALANCEDPURELYALKALINE(WITHBRAZILNUTS)
Thisnice,mild,creamymixtureisfreeoffermentationincludingyeast.ItisdeliciouscrumbledoverCauliflowerPizzettesorGreekSalad,tuckedintowraps,orspreadoncucumberslices.
MAKES1CUP
1cupsoakedmacadamianuts,rinsedanddrainedwell
1greenonion,chopped,whiteandgreenpartsseparated¼tspmincedgarlic
¼tspseasalt
¼tspBraggLiquidAminos
Placealltheingredients,exceptthegreenpartsoftheonion,inafoodprocessorandprocessuntilthemixturecomestogetherlikesoftcheesecurds.Thismaytakeafewminutes.Ifneeded,add1tspofwatertoencouragethecurdstoform.Addthegreenpartsoftheonionandprocessjustuntilflecksarescatteredthroughthecheeze—don’tletthebatchturngreen!Thiswillkeeprefrigeratedinanairtightcontainerforabout3days.
DOAHEAD:Soak1cupmacadamianutsin2cupsfiltered,alkalinewaterovernight.
GARLICWALNUTCHEEZE
ALKALINEBALANCED
Onceyou’vesoakedthenuts,thischeesecomestogetherinnotime!Makeitaheadsoit’shandytosprinkleonsaladsandwarmeddishestoaddanothertextureandflavor.Forapurelyalkalineversion,substitutealmondsforthewalnuts.
MAKES1CUP
1cupsoakedwalnuts,rinsed,drainedwell,andpatteddry
2clovesgarlic½tspseasalt
freshlygroundblackpepper
Placethewalnuts,garlic,salt,andpepperinafoodprocessorandpulseuntilthemixtureformsafinecrumble.Pourintoabowltoserve.Thiswillkeeprefrigeratedinanairtightcontainerforupto2weeks.
DOAHEAD:Soak1cupwalnutsin1½cupsfiltered,alkalinewaterovernight.
ESSENTIALSALADDRESSINGS
Homemadedressingsmakeyoursaladrock!Increaseyourrepertoirebyblendingseeds,nuts,andveggiesfornewflavors—andsavetheplainlemonjuiceandoliveoilforwhenyouarediningoutsothatsimpledressingtastesyummyinsteadofboring.Mostoftheseonlytakeafewminutestowhipup,sostartwithsomeofmyfavoritesandthengetcreativeonyourown.You’llfindotheroptionsinthesaladsectiontoo!Thesewillkeeprefrigeratedinanairtightcontainerfor2–3days.
CREAMYMINTANDLIMEDRESSING
ALKALINEBALANCED
Ilikeitwithalittlepapayaandgreens,buttryitwithsomeofyourfavoritesalads.Blend.
MAKESABOUT1¼CUPS½avocado
5mintleaves+stemsseasalt
¼cupextra-virginoliveoil
juiceof½lemonjuiceandzestof1lime
2–3Tbspfiltered,alkalizedwater,asneeded
2tspcoconutnectaror3dropsliquidstevia
CAESARDRESSING
PURELYALKALINE
Bestonromainelettucebutniceonmixedgreenstoo.Blend.
MAKES1½CUPS
½smallzucchini,peeledandroughlychopped1clovefreshgarlic
1Tbsphemphearts
½cupextra-virginoliveoiljuiceof1lemon
2tsprawtahini
1½TbspBraggLiquidAminosCelticseasalt
SWEETCOCONUTCURRYDRESSING
PURELYALKALINE
Deliciousonmildgreenslikebutterlettucewithateensybitoffinelydicedfreshmango.Blend.
MAKES½CUP
¼cupavocadooilorgrapeseedoil¼cupthick,full-fatcoconutmylk
juiceof½lime
2dropsliquidstevia2tspMadrascurrypowder(oryourchoiceofmildcurrypowder)
Celticseasalt
SWEETSLAWDRESSING
ALKALINEBALANCED
Agreatdressingforamixofcrunchygreensandcabbages,withbellpeppersandjicama.Whisk.
peppersandjicama.Whisk.
MAKESABOUT¾CUP¼cupextra-virginoliveoil
juiceof1lime2Tbspcoconutnectaror4–6dropsliquidstevia
1largeclovegarlic,crushed
½cupfinelychoppedcilantro½tspgroundcumin
¼tspcayennepepper
⅛tspseasalt
LIMEANDGINGERSALADDRESSING
ALKALINEBALANCED
Imakethisdressingoften.It’slovelyongreensorwithalittledicedmangoorpapayawithavocadoandnutsorinaslawofSavoycabbage.Whisk.
MAKES¾CUP
⅓cupsunfloweroil
juiceof½lemonjuiceof2limes
1–2Tbsppuremaplesyrupor5–6dropsliquidstevia(oracombinationlikeIusuallydo)
1Tbspveryfinelygratedginger½tspvinegar-freeDijonmustardor¼tspdriedmustard
Himalayansalt
freshlygroundblackpepper
ASIANDRESSING
PURELYALKALINE
Greatforcoleslawsbutyummyoverfreshsproutstoo.Whisk.
MAKES½CUP
juiceof½lemon
2TbspBraggLiquidAminos2Tbspextra-virginoliveoil
1Tbsptoastedsesameoil
2tspgratedginger2tsprawtahini
Celticseasalt
GINGERANDHEMPDRESSING
PURELYALKALINE
Otherwiseknownasliquidgold,thisismyall-timefavoritedressing.It’sespeciallygoodonmixedveggiesalads.Blend.
MAKES1CUP⅓cuphemphearts
1tspfinelygratedginger
juiceof1½lemons½cupextra-virginoliveoil
2TbspUdo’somegaoil(ormoreifyoulike)
2TbspBraggLiquidAminos1Tbspfiltered,alkalizedwater
1Tbsprawtahini
CREAMYLEMONPEPPERDRESSING
ALKALINEBALANCED
Nicewithwalnuts,grapefruit,andgreens.Blend.
MAKESABOUT1CUP
½cuppeeledanddicedzucchini
⅓cupBrazilnuts,soakedfor2hours,rinsedanddrainedwell1verysmallclovegarlic
⅓cupextra-virginoliveoil
juiceandzestof1lemon1Tbspfiltered,alkalinewater(optional)
¾tspcoconutnectaror1–2dropsliquidstevia
¼tspHimalayanseasalt¼tspfreshlygroundblackpepper
TRIPLECITRUSDRESSING
ALKALINEBALANCED
Greatwithgreens,avocadoslices,grapefruit,walnuts,andastackofsproutsontop.Skiptheorangejuiceifyouhaveamedicalcondition.Whisk.
MAKES1CUP
juiceof1largewhitegrapefruitjuiceof½navelorange
juiceof1largelemon
⅓cuprawcold-pressedsunfloweroil(orflaxorextra-virginoliveoiloracombination)2Tbspcoconutnectaror5–6dropsliquidstevia(oracombination)
¼tspvinegar-freeDijonmustard¼tspgratedginger
Celticseasalt
WHIPPEDCOCONUTCREAM
PURELYALKALINE
Thiseasy-peasyrecipewillhaveyoucomingbackformore!Thisisasoftwhippedcreamthatmeltseasily,sobesuretokeepitwellchilled.Ifyouneedatemperature-stablecreamforpipingorforhotdays,trythelemoncoconuticinginthePancakeCakerecipe.Foralemonversionofthiscream,add1tsplemonzestand1Tbsplemonjuiceinadditiontothevanilla.
MAKES1¾CUPS
13½oz(1can)organicfull-fatcoconutmylk,chilled4hoursorovernight
1tsppurevanillaextract3dropsliquidstevia(or1Tbspcoconutnectaroracombination)
Openthetinofcoconutmylkfromthebottomandcarefullydrainthecoconutwaterintoabowl.Reserveitforanotheruse,perhapsasmoothie.Scoopthecoconutcreamintoablender,addthevanillaandsteviaandmixuntilverrrrry,verrrrrycreamyandwellcombined,30–60seconds.Keepchilleduntilneeded.Thiswillkeeprefrigeratedinanairtightcontainerforupto5days.
NON-FERMENTEDVEGANVANILLABEANYOGURT
PURELYALKALINE
Thisisdefinitelyastapleinmykitchenasitissoversatileandcanbeeatenonitsownanytime,evenwhileveggie-feasting!It’ssublimeonsomanyrecipes—fromchiaporridgetowarmbuckwheatporridgeorjusttoppedwithafewberriesforbreakfastordessert!Onlyinapinchuseliquidvanillaasthebeanimpartsatruerflavorthatisperfectinthisrecipe.
MAKESABOUT2CUPS
2youngcoconuts
½vanillabeanpod,scrapedor½tspgroundvanillabeanpowderjuiceof½lemon
3–6dropsstevia
Openbothyoungcoconuts,pourthewaterintoabowl,andsetaside.Youshouldhavearound2½cupsofcoconutwater.Scoopthecoconutfleshintoasmallcolander,rinse,anddiscardanybitsofhardshell.Placethecoconutinahigh-speedblender,andadd½ofthecoconutwater(orabitlessifthecoconutmeatisverythin)alongwiththevanilla,lemonjuice,andstevia.Blendonverylowspeed,andverygraduallyincreasethespeed,scrapingdownthesidesasneeded,togetthecreamiesttexturepossible.Thecreamshouldbepourablebutnotrunny,soaddabitmorecoconutwaterifnecessary(reservetherestforsmoothiesordrinkitstraightup—deelish!).Thiswillkeeprefrigeratedinanairtightcontainerforupto4days.
Resources
AlkalineSisterwww.alkalinesister.comInstagram:@alkalinesisterTwitter:@alkalinesisterPinterest:alkalinesister#alkalizeyourlifestyle#eatbetterlivebetterfeelbetter
SupplementsAlkalinesupplements,products,cookbook,andcourseswww.energizeforlife.com
Alkalinesupplements,products,andhealthretreatswww.phmiracleliving.com
Alkalinesupplementsandcolloidalsupplementswww.phmlife.com
Digestivehealthsupplementswww.renewlife.com
Aloeverawww.andrasina.com/nutrition
Chlorophyllwww.desouzas.com
Driedsweetwheatgrassjuicecapsuleswww.brightcorenutrition.com
Enzymeswww.enzymedica.com
Essentialomegaoils—fishwww.ascentahealth.com
Essentialomegaoils—plant-basedwww.udoerasmus.com
Greenspowderwww.phmiracleliving.comwww.phmlife.com
Probioticswww.natren.com
Salts,mineralandflavorwww.phmiracleliving.comwww.phmlife.com
WaterAlkalinewaterfiltrationwww.santevia.comwww.jupiterionizers.com
pHdropswww.liveenergized.com
FoodsCoffeereplacementwww.teeccino.com
Coconutwrapswww.upayanaturals.com
Ezekiel4:9sproutedgrainwrapswww.foodforlife.com
Organicsoakedbeans,BPA-freetinswww.edenfoods.com
Sproutingseedsandkitswww.sproutpeople.org
WholeFoodsMarkets,formosteverythingwww.wholefoods.com
BlendersForeveryday,high-speedblenderswww.vitamix.com
www.blendtec.comwww.omniblendkitchenblenders.co.ukwww.nutribullet.com
Travelblender—MagicBulletwww.buythebullet.com
Juicerswww.angel-juicer.com/enwww.breville.cawww.greenstarjuicer.comwww.omegajuicers.comwww.hurom.com
OtherProductsAssortedwww.navitasnaturals.com
Almondmilkmachineswww.tribestlife.comwww.soymilkmaker.com
Easycoconutopenerwww.coco-jack.com
Foodgrater(stripslicerformakingveggienoodles)www.oxo.com
Juliennepeelerwww.oxo.com
MandolineV-bladeslicerwww.oxo.com
Veggiespiralizerorgraterwww.buyspirooli.com
Vegetablestoragebagswww.debbiemeyer.com
HealingPracticesAlkalinecoachingviaSkype
www.intrinsicprinciples.caAt-homecoloncleansing—colemaboardwww.colema.com/products.html
Colonhydrotherapy:colontherapistnetworkwww.colonhealth.net/therapist-search
GaiamTVforYoga(onlineyogavideosandproducts,bysubscription)www.gaiamtv.com
Livebloodanalysis:microscopistandalkalineconsultantdirectorywww.phmiracleliving.com/t-Microscopist-List.aspx
LivingHealthCoachingProgram(CDs)www.tonyrobbins.com
Meditationwww.chopracentermeditation.com
Onlinesupportforalkalinecleanseswww.liveenergized.comwww.phmiraclecleanse.com
OnlinesupportforCandidacleanseswww.thewholejourney.com
FurtherReadingandConnectingBlogs/Websites
BlogofRobertO.Young,DSc,PhDwww.articlesofhealth.blogspot.ca
Foodinvestigatorwww.foodbabe.com
Healthy,sustainable,humane,andconsciousfoodforallwww.foodrevolution.org
Informationaboutthewholefood,plant-basedmovementwww.thechinastudy.com
KrisCarr’salkalineapproachtohealthwww.kriscarr.com
Books
Alkalineinformation,diet,andlifestyle
AlkalineCookBookbyDr.AnnieGuilletBack to theHouseofHealth I andBack to theHouseofHealth II byShelleyRedford
TheBiologyofBeliefbyBruceLiptonConsciousEatingbyGabrielCousens,MDCrazySexyCancerandCrazySexyDietbyKrisCarrCrazySexyKitchenbyKrisCarrandChadSarnoFatsthatHeal,FatsthatKillbyUdoErasmusHonestlyHealthyandHonestlyHealthyForLifebyNatashaCorrettandVickiEdgson
HonestlyHealthyCleansebyNatashaCorrettIQuitSugarbySarahWilsonJoshi’sAlkalineDietbyNishJoshiMayCauseMiraclesbyGabrielleBernsteinTheAlkalineDietRecipeBookIIbyRossBridgefordTheBeautyDetoxSolutionandTheBeautyDetoxFoods,byKimberlySnyder,CN
The Blender Girl: Super-Easy, Super-Healthy Meals, Snacks, Desserts, andDrinks—100Gluten-Free,VeganRecipesbyTessMasters
TheChinaStudybyT.ColinCampbellandThomasM.CampbellIITheFoodBabeWaybyVaniHariTheFoodRevolutionbyJohnRobbinsThepHMiracleforDiabetes,ThepHMiracleforWeightLoss,ThepHMiracleforCancer,andSickandTiredbyRobertO.Young,DSc,PhD
ThepHMiracle,Revised&Updated(alsoavailableinaudioformat)byRobertO.Young,DSc,PhDandShelleyRedford
Understanding the Messages of Your Body: How to Interpret Physical andEmotionalSignalstoAchieveOptimalHealthbyJean-PierreBarral,DO
Enzymes
TheEnzymeFactorbyHiromiShinya,MDFoodCombining
Food Combining and Digestion: 101 Ways to Improve Digestion by SteveMeyerowitz
TheCompleteBookofFoodCombiningbyKathrynMarsden
StylePropsABCHome,NYCAnthropologieFishsEddy,NYCGrønlykke,DenmarkPlint,DenmarkWestElm
FabricsDrygoodsDesign,SeattleLiberty,London,UKPurlSoho,NYC
Acknowledgments
Ittakesatribetocreateaworkofinspiration…Ihavemanytothankformakingthisbookpossible.First,myhusband,forhisconsistenthelpwithouryoungfamilywhilemost
ofmydayswereconsumedwithrecipecreation,styling,photos,writing,andeditingforwhatseemedlikeforever!Iloveyoudearly.Andtomyfamily,fortheirpatienceandunderstandingofhowveryimportant
itisfortheAriesinmeto“shoutfromthemountaintop”andsharemypassionforthisalkalinelifestyle.Youmeantheworldtome.TomyAlkalineSister,Yvonne,foralwaysbeingthere,especiallywhenI
neededyoumostonourfirstveggiefeasttogetherandforbeingmycheerleaderfromday1withtheblogandthisbook.Idon’tknowwhatI’ddowithoutyou.MarilynLister,forbeingmyalkalineheroandmentor.Iamsoinspiredby
you!Yourextensivealkalinewisdomisinvaluable;yourgenerosity,agift.Thankyou,myAriestwin!KrystiannaandAngeliqueQueensley,myalkalinecoaches,forsettingme
onthisalkalinejourneyandshowingmetheway.Iamforevergrateful.KathleenCabral,mycomradeineverythingholistic,forgettingcreativein
thekitchenwithme,readingmychickenscratch,andsharingyourwisdom.Youmadeitwaymorefun!LeslieShewring,foralwaysshiningthelightformewhenthingsgetdim.
Yourintuition,yourwisdom,andyourownpersonaljourneyhavemotivatedmeeversinceIdrankmyfirstgreenjuiceandhavecarriedmerightthroughthisbookproject.I’mreadytoskipofftoCopenhagenagain.Areyouin?KarenElgersma,forbeingmyOprahandmyMayaAngelou.Thanksfor
alwayspeelingthatdanggremlinoffmyback!Yourwisewordsofencouragement,compassion,endlesssupport,andunwaveringfriendshipinspiremetoreachforthestars!HollyBecker,myblogboss!Iprobablywouldneverhavewrittenthisbook
withouthavingcreatedmyblog,sothankstoyourinspiringblogworkshopeonsago.AranGoyoga,MikkelVang,andHelenDujardinforsharingyourenduring
passionforfoodphotographyandstylingthatcontinuetoinspiremewitheveryphotoshoot.Thisbookwouldn’tbenearlyasprettywithoutthelessonsIlearnedfromeachofyou.SherriStrong,thankyoukindlyforleadingmetoRobertatRandomHouse.
Thematchwasperfect!RobertMcCulloughofAppetitebyRandomHouse,forseeingmypotential
andbelievinginmyalkalinemessageandjourneyenoughtoprintit!It’sbeenanabsolutepleasure.LucyKenwardandLindsayPaterson,yourpatiencewithmyfirstbookever
andyoureditorialwizardryarewhatmakethisbooksing!Thankyouforguidingmeandmywordsandformakingmagicoutofmincemeat!LesleyCameron,forensuringwecrossedallofourt’sandthatwedidn’t
missapinchofseasalt!Thankyoufortweakingtheweebitsandpieces.:)RoseCowles,youalwaysamazemewithyourartisticgenius!Thankyoufor
tyingalltheprettypiecestogetherandaddingyoursparkletothesepages.KrisCarr,yourcontagioussparkforlivingavibranthealthylifehasbecome
apartofmyworldsinceIreadyourCrazySexyDietwaybackwhen!Isooolookforwardtoseeingyourcolorfulunicornsinmyinboxeveryweek.You’vepavedtheyellowbrickroadforthoseofuswhoarealsoeagertoinspirealkalinewellness.Thankyou!AnthonyRobbins,yourempoweringwordsofalkalinewisdomcamewhenI
neededthemmostandhelpedtoaffirmthatIwasabsolutelyontheexactrightpathwithmywellnessplan.Fromwalkingonhotcoalstolisteningtothehealthtapesahundredtimesover,yourinspirationiseverlastingandlifechanging.Dr.RobertO.Young,yourguidinglightwillbeshiningforeverwiththe
valuablepioneeringknowledgeyouhavebravelyimpartedthathashelpedmillions,includingme,tohealfromoveracidity.Youhavementoredmypersonalalkalinejourneyandcontinuetoinspiremetosharethehealingalkalinelifestylewithothers.Iamforevergrateful.Ican’thelpbutacknowledgethefolksthatIdon’tevenknow.WhenI’m
standinginthegrocerylineorwaitingattheairport,Ioftenoverhearstrangers’storiesofwoeastheychatabouttheirailments,medications,andworries.Itinspiresmetonoendtocontinuetolearnandexploredayafterdaywhile
inspiresmetonoendtocontinuetolearnandexploredayafterdaywhilesharingandwillingthisknowledgetothem,inthehopethatitreachesandtouchestheirlivestohelpthemthrough.Lastbutcertainlynotleast…YOU,thereadersofmyblogandthisbook,of
course!Forbeingbraveandtakingthefirststeptooptimalwellnessbygettingcuriousandreadingabout,experimentingwith,andembracingthealkalinelifestyletotakechargeofyourhealth.YouaretheundyinginspirationthatfuelseveryrecipeIcreate,everywordIwrite,andeveryphotoItake.Thankyou.I’msoproudofyou!Keepupthegoodwork!
Appendix
3–DAYCLEANSEForalongercleanse,returntoDay1andfollowthescheduleagain.
7am1.MeasurethepHofyoururineandsaliva.2.Drink8ozofpurewater*atroomtemperatureorwarmed,mixedwithagoodsqueezeof freshlemonjuice.3.Take1TbsppHoursaltsmixedin8ozwater.4. Take your liquid vitamins and minerals with 3 Tbsp aloe vera, as directed by your holisticnutritionist.5.Goforawalkordosomeyogastretches.
Day2repeatDay3repeat
8am1.Drink16–20ozofgreenjuicewith1Tbsphealthyoil,eitherstirredin,bythespoonful,ortakenincapsules.2.Withyourmeal,takeanycapsulesupplementsyourhealth-careproviderhasrecommended.
Day2TryFamilyGreenJuiceDay3TryAlkalineGreenJuice
30–60minsafterbreakfastMix1Tbspgreenspowderwith12–16cupsoffiltered,alkalinewater(asperinstructionsonproduct)andsipitthroughoutthemorning.Themoreyoucandrink,thelessyouwillfeelthesideeffectsofdetoxification.
Day2repeatDay3repeat
10–10:30amDrink16–20ozofgreenjuice.
Day2Drink16–20ozofgreenjuice.OrtryCreamyAvocadoBreakfastJuiceBlendDay3Drink16–20ozofgreenjuice.OrtryLemon–LimeGreenGoodness
11:30amTakeafibersupplementtomaximizethecleansingofyourbowels.
Day2repeatDay3repeat
NOON1.Drink16–20ozofgreenjuice.2.Withyourmeal,takeanycapsulesupplementsyourhealth-careproviderhasrecommended.
Day2myDillandSpinachDetoxSoupDay3TrySweetGarlickyVegJuice
1–3:30pmMix 1 Tbsp greens powder with 4–8 cups of filtered, alkaline water and sip it throughout theafternoon.
Day2repeatDay3repeat
3:30pmDrink8–12ozofanutmylkdrink(optional).2.Goforawalkordosomeyogastretches.
Day2TryChiaMintSmoothie
Day3TryLemon–LimeChiaFresca
5pmDrink16–20ozofgreenjuicewith1Tbsphealthyoil.
Day2TryBlenderGreensDay3TryRawGreenSoup
30–60minutesafterdinnerMix1Tbspgreenspowderwith4cupsoffiltered,alkalinewaterandsipitthroughouttheevening.
Day2repeatDay3repeat
30–60minsbeforebedtimeIfyoufeelhungry,makeonemore8–10ozjuice.
Day2LeanintoGreenJuiceDay3TryAlkalineGreenJuice
Remember,ifyoudon’thavealkalinewateryoucandrinkateaspoonofthesaltsoleinaglassofwater
onceaday,rightwhenyougetupinthemorning.Youcanalsogetalkalinedropstoaddtoyourwaterthroughouttheday.
SeehereforfullImage
MasterGreenJuiceADD CHOOSEFROMTHESE: HOWMUCH?citrus lemonsorlimes
Oxygenatestheblood,alkalizestobufferacids
1largeortwosmallpeeled
heartygreens
kale,collards,Swisschard,beetgreens
Provideschlorophyll,tobuildhealthynewbloodcells
4–6leaves+stalks
mildgreens
spinachlettuces
Provideschlorophylltobuildhealthynewbloodcells,alkalinemineralstobufferacids,andelectronsforenergy
alargehandful
sprouts sunflower,soy,peabuckwheat
Transfertheirlifeenergytoyourbody
alargehandful
cruciferous cabbage,broccoli,bokchoy
Suppliesphytonutrientsthatdetoxifytheliverandhelpeliminatecarcinogens
1smallwedge,asmallfloret+stalk,oracoupleofleavesandstems
cucumber longEnglishorfield
Provideswaterandalkalinemineralstobufferacids
1largeor2small
veggies&greentops
celery,carrots,beets(topsaswellifyouhavethem)
Celeryprovideswaterandstimulatestheliver,carrotsandbeetsarehighinsugar(limitto1perday,ornonewhencleansing)
2stalksceleryor1carrot
herbs parsley,mint,cilantro
Parsleycleansestheblood,mintpromotesdigestion,cilantrodetoxifies
6sprigs
roots ginger,turmericorburdock
Gingerisanti-inflammatoryandsoothesdigestion,turmerichealsthebowelsandimprovesliverfunction,burdockhelpstopurifythebloodfunction
½-1″pieceofanyone
sweetener 1–3dropsliquidsteviaor¼–½tspgreenstevia–leafpowder,justtotaste
Sugar-freetoavoidfeedingyeastandpreventbloodsugarspikes;useinmoderation
Yields12–16oz
PlaywiththeseingredientsforavarietyofflavorsSeehereforfullImage
MasterBlenderGreensADD CHOOSEFROMTHESE: HOW
MUCH?liquid Coconutwater,unsweetenedcoconutmylk,unsweetenedalmondmylk,
water,oracombinationoftheabove
Coconutwaterhydratesandprovideselectrolytes,mylkssupplyhealthyfats
8–10ozortocombine
greens chard,kale,spinach,romaine,dandeliongreens
Provideschlorophyll
3–4cups
juicytastyveggies
fennel,broccoli(goeasy–itisstrong–anddrinkimmediately),celery,cucumber,bellpeppers
Provideswaterandalkalinemineralsandvitamins
½-1cup
herbs freshmint,parsley,ginger
Detoxifiesandaidsdigestion
smallhandful
citrus freshjuicefromlemon,lime,whitegrapefruit
Alkalizes,cleansestheliver,cutsthestrongtasteofthegreens
3–5Tbsp
optional rawcoconutbutterorrawyoungcoconutmeat
Provideslauricandcaprylicacidtocombatyeastimbalance
¼cup
Playwiththeseingredientsforavarietyofflavors!sweetener 1–3dropsliquidsteviaor¼–½tspgreenstevia–leafpowder,justtotaste
Sugar-freetoavoidfeedingyeastandpreventbloodsugarspikes,useinmoderation
Yields12–16ozSeehereforfullImage
MasterGreenSmoothiePlaywiththeseingredientsforavarietyofflavors!
ADD CHOOSEFROMTHESE: HOWMUCH?liquid coconutwater,alkalinewater,unsweetenedalmondmylk
Oxygenatestheblood,alkalizestobufferacids
1cup
heartygreens
kale,Swisschard,beetgreens
Provideschlorophyll,tobuildhealthynewbloodcells
4–6leaves+stalks
mildgreens
spinach,greenlettuces(excepticeberg!)
Chlorophyll-rich,highinalkalineminerals,electron-rich
alargehandful
sprouts sunflower,soy,pea,buckwheat
Transfertheirlifeenergytoyourbody,containchlorophyll
½cup
cucumber longEnglishorfield
Veryalkalizingandhighwatercontent
6″piece
healthyfat#1
avocado,youngcoconutmeat
Fatsbindtoacidstoassistinreleasingthemfromtissues
1wholeavocadoor¼cupcoconut
herbs mint,cilantro
Mintpromotesdigestion,cilantrodetoxifies
6sprigs
roots ginger,burdock
Gingerisanti-inflammatoryandsoothesdigestion,burdockhelpstopurifytheblood
½-1″pieceofeither
citrus lemon,lime,whitegrapefruit
Oxygenatestheblood,alkalizesthebody
3–5Tbsp
healthyfat#2
flaxoil,coconutoil,fishoil
Richinlauricandcaprylicacidtocombatyeastimbalance
1–2Tbsp
protein hemphearts,sproutedbrownriceprotein(addlastandblendjustuntilcreamed)
Fiberhelpstocleansethecolon,fatshelpreleaseacids,proteinsbuildhealthybloodandtissues
1–2Tbsp
sweetener
1–3dropsliquidsteviaor¼–½tspgreenstevialeafpowder,justtotasteSugar-freetoavoidfeedingyeastandpreventbloodsugarspikes,usein
moderation
Yields12–16ozSeehereforfullImage
ALKALINELIFESTYLE
DailySnapshotTipforexercise:
gentle30–35minsworkout—*yoga*walking*stretching*rebounding*lightjogging
uponWAKING
1.Drink1–2glassesoflemonwater(juiceof¼–½lemonin1cupofwarmorroom-temperaturewater).2.Take1tspofmineralsaltsdissolvedin1cupofwater.
15–20minslater
Drinkagreenjuiceandeatabreakfastporridge,yeast-freebread,orsalad,orjusthaveanalkalinesmoothie.
throughoutthe
MORNINGDrinkatleast4–5cupsofwater.Addsomegreenspowdertonourishandenergizeyouandtorelease
toxins.
LUNCHFillyourplatewithatleast75%alkalinefoods(withatleasthalfofthemrawalkalineveggies)and25%or
lessoflow-acidfoods.
throughoutthe
AFTERNOON1.Drinkatleast4–5cupsofwater.Addsomegreenspowdertonourishandenergizeandtoreleasetoxins.2.Nibbleonsomesoakednuts,veggiesticks,andhummus,orhaveagreendrink,ifyou’rehungry.(But
don’tnibblewhileyoudrinkyourwater.)
DINNERLoadupyourplatewith75%veggies(halfsteamedveggies,thebalancearawsalad)and25%low-acid
foods.
throughoutthe
EVENINGDrinkatleast4–5cupsofwater.Addsomegreenspowdertonourishandenergizeandtoreleasetoxins.
BEDTIMETake1tspofmineralsaltsdissolvedin1cupwater.
sleepwell
Tipsforspiritual,emotional,&mentalwellness:takealongbathenjoyquiettimesipherbalteaeatmindfullyconnectwithfriends&familybuyyourself
flowersSeehereforfullImage