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QUICKSTARTGUIDE
Can’twaittogetstarted?Followthesefivequicksteps,andyou’llbeonyourwaytoimprovedhealthanddelicious
eating.QUICKSTEPONE
Getoutyourblender,foodprocessor,andotherfunkitchengadgets.You’regoingtousethem!
QUICKSTEPTWO
Lookinthepantry,therefrigerator,andthefreezertoseewhatyoualreadyhaveonhand.Makealist,soyou’llknowwhatyouhaveandwhatyouneed.
QUICKSTEPTHREE
Choosearecipethatappealstoyouandalsousesingredientsthatyouhaveonhand.
QUICKSTEPFOUR
Makearecipe!Tryasmoothie,dessert,orquicksnack.Letyourtastebudsbethejudge—you’llseehowdeliciousthisfoodreallyis.
QUICKSTEPFIVE
Gothroughtherestofthisbookandidentifyfiverecipesyouwanttotryfirst.Beforewarned,itwillbetoughtochooseonlyfive!
CONTENTS
QuickStartGuide
Introduction
PARTONEGettingStartedCHAPTER1AlkalineDietBasics
WhatIstheAlkalineDiet?
WhatIspH?
HowFoodAffectsYourBody
WhytheAlkalineDietHelps
HowtoFollowtheAlkalineDiet
CHAPTER2Thirty-DayMealPlans
HowtoUsetheMealPlans
Plan1:TheImmunity-BoostPlan
Plan2:TheThyroid-SupportPlan
Plan3:TheKidney-SupportPlan
PARTTWOTheRecipesCHAPTER3SmoothiesGalore
TropicalPiñaColadaSmoothie
BananaNutBreadSmoothie
OrangeYouGladIt’sHealthySmoothie
Mango,Papaya,RaspberrySmoothie
Cherry-ChocolateSmoothie
Better-Than-a-CoffeehousePumpkinDrink
BasicGreenSmoothie
More-Than-a-MojitoSmoothie
LiquidGuacamole
The“CanThisBeKale?”Smoothie
Orange,Peach,KaleSmoothie
CucumberSoupinaCup
GazpachoSmoothie
SparklingLime–AsianPearGreenSmoothie
WarmGinger,Garlic,LemonSmoothie
CHAPTER4BalancedBreakfasts
GoodMorningPopeye
GardenPancakes
TropicalGranola
SummerFruitSaladwithLimeandMint
WinterFruitCompotewithFigsandGinger
All-AmericanApplePie
BabyPotatoHomeFries
BreakfastFajitas
Grandma’sBakedGrapefruit
BreakfastParfait
HeartyBreakfastSausage
SweetPotatoWaffleswithApplesauce
SpaghettiSquashHashBrowns
BrownRicePorridge
Pumpkin-SpiceQuinoaCasserole
CHAPTER5BakedDelights
BakedSweetPotatoandApple
Oven-BakedOnionRings
VegetableChips
SweetPotatoFries
Santa’sGingerSnaps
SnickerdoodleCookies
BetterThanGirlScoutCookies
BananaMuffins
Almond-QuinoaMuffins
Self-FrostingCarrotCake
Pumpkin-RhubarbPie
BakedApplesandRaisins
RoastedGarlicCabbage
CincodeMayoCasserole
TheMonsterMash
CHAPTER6DIYSnacks
SushiHandRoll
PartyMix
HerbedCrackers
Spinach-ArtichokeDip
HealthyHummus
TeaPartyCucumberSandwiches
Mango-BarbecueSliders
MovieNightCauliflowerPopcorn
BananaCandyCoins
Chile-LimeMangoSlaw
HangUpthePhoneMini-Pizzas
BuffaloFlowers
SzechuanGreenBeans
EggplantRollups
MushroomPâté
CHAPTER7Meal-SizeSalads
SaladinYourHand
SaladonaStick
South-of-the-BorderSalad
RoastedVegetableSalad
PadThaiSalad
QuinoaandAvocadoSalad
Avocado-CapreseSalad
SpicySesameNoodleSalad
SpicyOrange-BroccoliSalad
WarmSpinachSalad
OrganicBabyTomatoandKaleSalad
EmeraldForestSalad
AsianCabbageSlaw
RussianRubySalad
Avocado,Strawberry,SpinachSalad
SummerDinnerSalad
Under-the-SeaSalad
MarinatedVegetables
CHAPTER8BountifulBowls
TheAsianBowl
TheBreakupBowl
TheComfortBowl
TheFightItOffBowl
TheHarvestBowl
TheHawaiianBowl
TheHollywoodBowl
TheIndianBowl
TheItalianBowl
TheLadyandtheTrampBowl
TheLazyBowl
TheMexicanBowl
TheRoseBowl
TheSouthernBowl
TheSuperBowl
CHAPTER9MightyMainDishes
BetterThanChickenSoup
YouWon’tMisstheClamsChowder
AngelHairPastawithHeartyTomatoSauce
Lovers’Lasagna
StuffedPeppers
CurriedEggplant
ChampionshipChili
Stir-FryVegetables
VegetablePotpie
DateNightGarlicBake
LayeredRatatouille
ThanksgivingAnytimeRoastedVegetables
NoBSBrusselsSprouts
GrilledVegetableStack
BBBSoup
CHAPTER10DelightfulDesserts
All-PurposePieCrust
CoconutIceCreamSundae
WarmPeachCobbler
ThanksgivingPudding
Don’tSlipBananaSplits
Valentine’sDayDates
MelonMadness
SummerFruitCrisp
SummerAfternoonIcePops
No-BakeFigNewtons
CrispyRiceTreats
Date-SpicePudding
CHAPTER11KitchenStaples—Condiments,Sauces,andDressings
HomemadeKetchup
SalsaFresca
HawaiianSalsa
GreatGravy
SproutedBeans
CoconutWhippedCream
AppleButter
Sun-DriedTomatoSauce
EnchiladaSauce
WhiteSauce
HomemadeBarbecueSauce
CilantroSaladDressing
AsianCitrusDressing
AvocadoSaladDressing
RanchDressing
AppendixA:Acid-AlkalineFoodChart
AppendixB:DirtyDozenandClean15
MeasurementConversions
Glossary
References
Resources
T
INTRODUCTION
hinkof a timewhenyou’rewokenup in themiddle of thenightwith a bad caseofindigestion. It feels like your stomach lining and esophagus are burning.Youknow thepainisfromanoverabundanceofacid,soyoutakeanantacid.Theantacidneutralizestheacidinyourstomachbyregulatingtheacid-alkalinebalance.Theburningpainstopsandyourbodyreturnstonormal.
Butwhathappensifyouhaveanacidimbalanceinanotherpartofyourbody—apartthatdoesn’tgiveyouapainfulwarningsignal?Howwouldyouknowyourbodyisbeingdamaged?Unliketheburningfeelingof indigestion, ifyourbloodorurineis tooacidic,youwon’tnecessarilyknowit.Yourbodycouldhavetoomuchacidrightnow,andyou’dhavenowayofknowinguntilitshowsupintheformofadiseaseorillness.
Althoughthehumanbodyhasanamazingabilitytoregulatetheacid-alkalinebalanceinthebloodthroughourlungsandkidneys,ittakesatoll.Ifthoseorgansarebusyfightinganoverabundanceofacidinordertokeepanormalacid-alkalinebalance,thenthey’relesslikelytobefightingoffotherproblems.
Thehumanbodyisdesigned tobeslightlyalkaline,andatone timeitwas.Over thecourseofhumanevolution,therehavebeenconsiderablechangesintheacidloadinourdiets.Backinthehunter-gathererdays,therewasnoStarbucks,orfast-fooddrive-through.Wedidn’tdrinkwineorbeer,oreattriple-meatpizzasandchili-cheesefries.
Our modern societies have caused the human diet to become imbalanced. Theproportionof potassium to sodium is reversed, andwedon’t get enoughmagnesiumorpotassium.Weeattoolittlefiber,andtoomuchsaturatedfatandrefinedsugar.Addthattoa diet high in animal protein, and it’s a recipe for disaster. These foods cause anoverabundanceofacidinourbodies,whichmanyhealthprofessionalssuspectcanleadtodisease.
TheEssentialAlkalineDietandCookbookhastwogoals:
Toeducateandinformyouaboutwhichfoodsinyourdietareacidic.
Tooffer150recipesdemonstratinghoweasyanddeliciousitistoreduceoreliminateacidicfoodsandswitchtoanalkalinediet.
TheAlkalineDiet has a number of health benefits, including improved bone health,lowered cholesterol and blood pressure, improved cardiovascular health, improvedmemoryandcognition,andbetter-functioningkidneys.Peoplefollowingthisdiettendtoloseweight,andfeelbetter.It’salow-sodium,low-sugar,low-fat,high-fiber,antioxidant-richdietthatalsohappenstobedelicious.Plus,youwon’tbewakingupinthemiddleofthenightfromacidindigestion!
ALKALINEDIETBASICS
WHATISTHEALKALINEDIET?ThehumanbodyisdesignedtomaintainacarefullyregulatedpHbalancebyeliminatingexcessacid.TheStandardAmericanDietfocusesmainlyonthingslikewhiteflour,sugar,animalproducts,andalcohol.Ourbodiescanhandleacertainamountofthesefoods,butwhen we overeat acidifying items and don’t eat enough of the foods that support ourbody’sabilitytoneutralizetheacid,webecomeimbalanced.Thebodyis,attimes,unabletoeliminateexcessacidinordertomaintainanoptimalbalance.Someexpertsbelievethatit’sthisimbalancethatleadstovariousillnessesanddiseases.
The Alkaline Diet emphasizes foods that promote alkalinity in the blood and urine.These foods include fruits, vegetables, and certain whole grains. This diet balancesacidifyingfoodsandalkalizingfoods,sothatthebodyfunctionsmoreeffectively.
WHATISPH?Inchemistry,thepHscaleisusedtodeterminewhetherwater-basedmixturesareacidic,basic,orneutral.
Asubstancethatisneitheracidicnorbasicisneutral.ThepHscale,rangingfrom0to14,measures how acidic or basic a substance is. Higher numbersmean a substance ismorealkaline(forourpurposes,“basic”and“alkaline”meanthesamething)orbasic,andlowernumbersmeanthatthesubstanceismoreacidic.
ApHof7isneutral.
ApHlessthan7isacidic.
ApHgreaterthan7isalkaline.
Some foods included in theAlkalineDietmayhave an acidic pH (like lemons), buthave an alkalizing effect on the body. So, you can’t simply determinewhether to eat acertainfoodjustbylookingatitspHlevel(moreonthislater).Tohelpyousortthroughthis, this book includes extensive food charts. By the time you’ve read The EssentialAlkalineDietCookbook,you’llhaveagoodsenseofwhatfoodstoeatandwhichonestoavoid.
WhatIsAlkalineWater?ThetermalkalinewaterreferstothepHlevelofthewater.AnythingthatisalkalinehasapHover7.So,ifthepHofthewateris7.5,youcansayit’salkalinewater.Ifit’s6,it’snotalkalinewater.And,likemanytermsthathavescientificroots,alkalinewaterhasbeenquicklyadoptedbytheadvertisingcrowd.Therearemanywater-alkalizingcontraptionsavailableforsale,aswellasbottledalkalinewater.But,isitnecessary?
Mostwaterisactuallyneutral,withapHof7.However,alotdependsonthewater’ssource.Somecitieshavewaterthatisslightlyacidic,andothershaveslightlyalkalinewater.
Thereisnoevidencethatalkalinewateraffectsthealkalinityofyourbloodorurine,whichiswhatthisdietfocuseson.
ResearchersJamieA.KoufmanandNikkiJohnston,intheAnnalsofOtology,Rhinology&Laryngology,haveshownthatdrinkingalkalinewaterwithapHof8.8reducesacidreflux.Ifyousufferfromacidreflux,thismightbeworthatry.Thealkalinewatermayneutralizetheacidbalanceinyourstomachtohelpreduceacidreflux.
Astowhetherornotyouneedtodrinkwaterthatisspecificallyalkalized,there’snorealreasontodoso.Regularfilteredwaterissufficienttohydrateyourbodyandkeepyourorganshealthy.
HOWFOODAFFECTSYOURBODYThewaymostpeopleintheWesternworldeatresultsinexcessacidproductionafterthefood isbrokendown.The result is that theurinecanbecome slightly tooacidic,whichindicatesanoverloadofacid.Notenoughtokillus,butenoughtocauseanimbalancethatcanleadtodisease.
Thishappens as a result of foods that are toohigh in fat, protein, and sugars.Whenyourbodymetabolizesthesefoods,acidby-productsform.Asyoumightrememberfromhighschoolchemistry—orfrompoppingantacidswhenyoufeelheartburn—thewaytoneutralizeacidistocombineitwithabase.So,toreducetheacidburden,yourbodyusesalkalinemineralstolinktotheexcessacidsothebodycaneliminatetheacid.Inahealthyperson, thesystemworks tokeep thebody ina slightlyalkaline range (apHof7.35 to7.45). If your diet is very imbalanced, with too much acid and not enough alkalizingminerals,thebodycan’teliminatetheacidby-products.Theybuildupinthecellsofyourorgansandreducetheefficiencyandeffectivenessofyourbody’sfunction.
It’snotjustthefoodsweeat.Pollution,viruses,bacteria,andhealthproblemsaddextrastrainonourbodies.Tocombatthephysicalstressors,thebodyreleasesstresshormones,suchascortisol,adrenaline,andinsulin.Yourbodyreactsbyslowingdigestion.Theresultisthatthefoodyoueatsitslongerinyourstomachandisn’tdigestedwell.So,yourbodydoesn’tobtaintheoptimumamountofnutrientsfromthefoodtohelpitrebuildandrepair.
Eatingtoomuchacid-producingfoodwreaksrealhavoconyourentirebody.Ithastoworkharder tomaintainahealthypHbalance.Doingsodepletes thebody’sreservesofimportantmineralsandcausesthereleaseofstresshormonesthataffectthebodyandthemind—not tomention theweightgainandotherhealthproblems thatcomefromeatingtheStandardAmericanDiet.
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WHYTHEALKALINEDIETHELPSForthebodytoeffectivelymaintainitsslightlyalkalinebalance,itneedsarichsupplyofalkalizingminerals.And,weneed toeat foods thatdon’toverwhelm thebody’snaturalabilitytogetridofacid.
TheAlkalineDietworksintwoways:
Iteliminatesfoodsthathaveanacidifyingeffectonyourbody.
Itaddsnutrientsthathelprepairyourbody.
In a study published in the Journal of Environmental and PublicHealth, researcherGerryK.Schwalfenbergfoundthatanalkalinedietresultedinanumberofhealthbenefits,someofwhichinclude:
Theincreasedamountsoffruitsandvegetablesinanalkalinedietimprovethebody’spotassium-sodiumratio.Thismaybenefitbonehealthandmuscletone,andlessenotherchronicillnesses,likehypertensionandstroke.
Analkalinedietcanhelpslowthenaturallossofmusclemassthatcomeswithaging.
Manyalkalinefoodsarerichinmagnesium,amineralthatactivatesvitaminD,whichbenefitsourbones,kidneys,andhearts,amongotherthings.
Ifyou’rerecoveringfromanillnessorchroniccondition,theAlkalineDietwillinfuseyour bodywithmuch-needed nutrition to start the healing process, and it removes theadditionalstressorsthatabaddietcancreate.
For instance, according to the National Institutes of Health, diet is one of severalfactors that can contribute to kidney stone formation. Kidney stones can form whensubstances in theurine—suchascalciumandphosphorus—becomehighlyconcentrated.Afterthebodyuseswhatitneedsfromthefoodweeatforrebuilding,thewasteproductsinthebloodstreamarecarriedtothekidneysandexcretedasurine.
It makes sense, then, that if our diet minimizes these harmful substances and thekidneysdon’thavetoworkashardtobalancetheacid-alkalinelevelinyourbody,they’llbeabletoavoidkidneystones.Also,ifyourthyroidisn’tbusyhandlingstresshormonesreleased because of the food you eat, it will be better able to function. Our thyroidsregulatemanyofthehormonesinthebody,includingthosethataffectourmetabolism.Inthisway,youcanachieveandsustainahealthyimmunesystemandoverallhealth.
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The80/20RuleEightypercentofyourfoodshouldcomefromthe“Go”listofalkalizingfoods(seehere).However,throughoutTheEssentialAlkalineDietCookbook,you’llfindinformationthatindicateswhencertainfoodsshouldbe“partofyour20percent.”Thismeansit’sokaytoincludesomemildlyacidicfoodsinyourdiet,buttheyshouldn’tbemorethan20percentofyouroveralldiet.Thoserecipesalertyou,soitwillbeeasytostayontrack.
HOWTOFOLLOWTHEALKALINEDIETBynowyoumaybeconvincedthattheAlkalineDietisthewaytogo.Butwhatdoesitactuallylook likeeveryday?Whatwillyouactuallyeat?RememberthatthegoaloftheAlkalineDietistwofold:
Toeliminateorreducefoodsthatcauseabuildupofacidinthebody.
Toaddfoodshighinimportantmineralsthathelpyourbodyalkalizeitself.
Followingaresometipsforsuccess:
Eatatleasttwocupsofalkalinegreens(kale,mustardorturnipgreens,collards,orendive)daily.Lettuceisfine,butnotinplaceofalkalinegreens.Grateddaikonradishisawonderfulalkalinizingcondiment.
Addmisoandseaweedtosoupsandotherdishesasbothadigestiveaidandanalkalizer.Youcanalsofindseaweedsnacksinmostgrocerystoresandmarketsthesedays.Thesecrunchytreatsaredeliciousandtheyaddbeneficialalkalizingmineralstoyourdiet.
Eatmorealkalizinggrainslikeoats,quinoa,andwildrice.
Enjoyliberalamountsoffreshfruits,especiallywatermelon.
ACIDICFOODSTHATAREALKALIZING
As you read through the recipes, you’ll find some foods on the “Go” list that are veryacidic (like lemonsandapple cidervinegar).Youmightbewonderinghowsome foodscanbeacidicoutsidethebodybuthavealkalizingeffectswheneaten.Theanswerliesinthe “ash” content of the foodwhen burned.When a food is burned—this is somethingdone by food scientists in a controlled environment; your barbecue isn’t likely to yieldtrustworthy results, nomatter how badly burned your burgers get—if the resulting ashresidue ismorealkaline thanacid, it’sconsideredanalkalizing food.The reason is thatwhenourbodydigestsfood,itundergoesoxidation,whichissimilartoburning,andtheresultiswhatdetermineswhethertheendproductisalkalineoracid.
ACID-FORMINGFOODSTOAVOID
On the Alkaline Diet you’ll want to avoid any animal products (meat, dairy, fish, andeggs). Also avoid alcohol, coffee, and black tea, as they are highly acidic. Similarly,refined sugars of any kind should be avoided. And, asmost grains have an acidifying
effectonthebody,theyshouldbeavoided,too.
Followingisamoreextensivelistof“NoGo”acid-formingfoodstoavoid.
AcidifyingBeans,Legumes,andMilks
Ricemilk
Soybeans
Soymilk
Unsproutedbeans
AcidifyingFatsandOils
Avocadooil
Butter
Canolaoil
Cornoil
Flaxoil
Hempoil
Lard
Oliveoil
Saffloweroil
Sunfloweroil
AcidifyingFruits
Blueberries
Cannedorglazedfruits
Cranberries
Currants
AcidifyingGrainsandGrainProducts
Amaranth
Barley
Bran,oat
Bran,wheat
Bread
Corn
Cornstarch
Crackers,soda
Flour,wheat
Flour,white
Hempseedflour
Kamut
Noodles
Oatmeal
Oats,rolled
Pasta
Ricecakes
Rice,white
Rye
Spelt
Wheat
Wheatgerm
AcidifyingNutsandButters
Cashews
Legumes
Peanutbutter
Peanuts
Pecans
Tahini
Walnuts
AcidifyingSweeteners
Carob
Cornsyrup
Sugar
AcidifyingVegetables
Corn
Lentils
Olives
AllAlcohol
Beer
Hardliquor
Spirits
Wine
AllAnimalProtein
Beef
Eggs
Fish
Lamb
Organmeats
Pork
Poultry
Rabbit
Sausage
Shellfish
Venison
Dairy
Butter
Cheese,processed
Icecream
Yogurt
OtherFoods
Blacktea
Cocoa
Coffee
Ketchup
Mustard
Pepper
Softdrinks
Vinegar
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CurbingCravingsAfterreadingthe“NoGo”listoffoodstoavoid,you’reprobablywonderinghowonearthyou’regoingtoavoideating(orcraving!)allthosefoods.Nottoworry;followingisalistoftipsforcurbingcravings.
Planahead.Ifyouknowyouaregoingsomewherewheretherewillbelotsoftemptingfoods,bringyourown.Or,makesomethingdeliciousfromthisbookandpromiseyourselfyoucanhaveitwhenyougethome.It’smucheasiertopassupanunhealthyitemifyouknowyouhavesomethingdeliciouswaitingforyoulater.
Planyour20percent.Ifthereisafoodonthe“NoGo”listthatyoucan’tlivewithout,plantoincludeitaspartofyour20percent.
Swapitout.Manyoftherecipesinthisbookarehealthierversionsofunhealthyfavorites.Don’tthinkyou’regivingupyourfavoritefoods.You’rereallyjusteatinghealthierversions.
Pictureyourpayoff.Getaphotographorsomeothervisualreminderofwhyyou’remakingthesehealthychangesinthefirstplace.Aphotoofyourbabygranddaughterplacedontherefrigeratorcanremindyouwhyyouwanttolivealong,healthylife.
Watchoutforfoodads!Restaurantsandfoodmanufacturersspendmillionsofadvertisingdollarstryingtogetyoutoeattheirfood.So,ifyou’reonthecouchwatchingTVandsuddenlycravingfood,beawareyou’rebeingmanipulated.Getmad!Saytoyourself,“Iknowyouwantmetoeatyourfood,butIvaluemyhealthychoicesmore.”Then,gogetahealthysnack.
Rewardyourself.Keeptrackofhowmanytimesyousuccessfullyfightacraving.Afterasetnumberoftimes,giveyourselfanon-foodreward,likeanightoutatthemoviesoranewbookyou’vebeenwantingtoread.
ALKALINEFOODSTOENJOY
Asageneralrule,you’llwanttofocusoneatingfruitsandvegetables(withtheexceptionofafewitems.)Thereareafewgrains,likequinoa,onthe“Go”list.Asfarasoilgoes,you’llnoticerecipescallforcoconutoilandsesameoil.Youcangetbothatyourregulargrocerystore.Also,thebakingrecipesoftencallforcoconutflour,whichisalsoavailableat regular markets these days or can easily be procured online. Check the Resourcessectionformoresourcesforthesefoods.Followingisthelistof“Go”foodstoenjoy!
AlkalizingFruits
Apple
Apricot
Avocado
Banana
Berries
Blackberries
Cantaloupe
Cherry,sour
Coconut,fresh
Currant
Date,dried
Fig,dried
Grape
Grapefruit
Honeydewmelon
Lemon
Lime
Muskmelon
Nectarine
Orange
Peach
Pear
Pineapple
Raisins
Raspberry
Rhubarb
Strawberry
Tangerine
Tomato
Tropicalfruits
Umeboshiplum
Watermelon
AlkalizingProteins
Almond
Chestnut
Millet
Tempeh,fermented
Tofu,fermented
Wheyproteinpowder
AlkalizingSeasoningsandSpices
Chilipepper
Cinnamon
Curry
Ginger
Herbs,all
Miso
Mustard
Seasalt
Tamari
AlkalizingSweeteners
Stevia
AlkalizingVegetables
Alfalfa
Barleygrass
Beetgreens
Beets
Broccoli
Cabbage
Carrot
Cauliflower
Celery
Chardgreens
Chlorella
Collardgreens
Cucumber
Daikon
Dandelion
Dandelionroot
Dulce
Edibleflowers
Eggplant
Fermentedvegetables
Garlic
Greenbeans
Greenpeas
Kale
Kohlrabi
Kombu
Lettuce
Maitake
Mushroom
Mustardgreens
Nori
Onions
Parsnip
Pea
Pepper
Pumpkin
Radish
Reishi
Rutabaga
Seavegetables
Shiitake
Spinach,green
Spirulina
Sprouts
Sweetpotato
Tomato
Wakame
Watercress
Wheatgrass
Wildgreens
Other
Applecidervinegar
Beepollen
Freshfruitjuice
Greenjuices
Lecithingranules
Molasses,blackstrap
Probioticcultures
Soureddairyproducts
Vegetablejuices
Water,alkalineantioxidant
Water,mineral
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Surprise,It’sAcidic!Asyouhaveseen,mostfruitsandvegetablesareonthe“Go”listbecauseoftheiralkalizingeffectonyourbody,buttherearesomefoodsonthe“NoGo”listthatyoumightbesurprisedtoseethere.Remember,it’snotwhetherafoodhasanacidicpH,butratheritseffectonthebody.Followingisasurprisinglistoffoodsthatareacidifyingandshouldbeavoided.
Barley
Blackolives
Blueberries
Bulgur
Chocolate
Corn
Cranberry
Hazelnut
Oats
Peanutbutter
Peanuts
Pecans
Pistachios
Pomegranates
Soybean
Soymilk
Tofu
Walnut
Wheat
Whitepasta
Whiterice
WholewheatAlso,usethefollowingfoodssparingly:
Blackbeans
Brownrice
Chickpeas
Pintobeans
THIRTY-DAYMEALPLANS
HOWTOUSETHEMEALPLANSTomake it easy for you to follow the Alkaline Diet targeted to specific health issues,we’vecreatedthree30-daymealplanstoguideyou.
PLAN1TheImmunity-BoostPlanwhichishelpfulifyouarebattlingcanceroranautoimmunedisease.
PLAN2TheThyroid-SupportPlantohelpbalanceanover-orunderactivethyroid.
PLAN3TheKidney-SupportPlanforthosestrugglingwithkidneystonesorotherrelatedissues.
TheAlkalineDietwillhelpease thestrainyourbodyfacesas it fights thesespecificconditions.
Tomake iteveneasier,all recipes included in themealplansare found in thisbook.Theseareonlyguidelinessofeelfreetoswapoutrecipes,asdesired.Generalsuggestionsforhowtocreateyourownspecializeddietarefoundatthebeginningofeachmealplan.Justremembertofollowthe80/20rule!
PLAN1THEIMMUNITY-BOOSTPLANThisdietplanisdesignedtoboostyourimmunesystem.Evenifyou’renotfacingcanceroranautoimmunecondition,it’sstillagreatwaytohelppreventacoldortheflu.Thekeytoanimmune-boostdietistochooseawidevarietyofdifferent-coloredfoods.That’swhyit’s also called “eating the rainbow.” The reason for this strategy is that colored foodscontainmicronutrients.Thesearevitaminsandminerals thebodyneeds to stayhealthy.So,forthenext30days,tastetherainbow.
DAYONE
Breakfast:GoodMorningPopeye
Lunch:South-of-the-BorderSalad
Dinner:YouWon’tMisstheClamsChowder
Snack:BananaCandyCoins
DAYTWO
Breakfast:BasicGreenSmoothie
Lunch:SaladonaStick
Dinner:TheMexicanBowl
Snack:WarmPeachCobbler
DAYTHREE
Breakfast:GardenPancakes
Lunch:BetterThanChickenSoup
Dinner:ChampionshipChili
Snack:CrispyRiceTreats
DAYFOUR
Breakfast:BananaNutBreadSmoothie
Lunch:EggplantRollups
Dinner:TheAsianBowl
Snack:HerbedCrackersandHealthyHummus
DAYFIVE
Breakfast:BananaMuffins
Lunch:SpicySesameNoodleSalad
Dinner:CurriedEggplant
Snack:No-BakeFigNewtons
DAYSIX
Breakfast:TropicalPiñaColadaSmoothie
Lunch:SushiHandRoll
Dinner:GrilledVegetableStack
Snack:Oven-BakedOnionRings
DAYSEVEN
Breakfast:The“CanThisBeKale?”Smoothie
Lunch:TheIndianBowl
Dinner:VegetablePotpie
Snack:SzechuanGreenBeans
DAYEIGHT
Breakfast:SummerFruitSaladwithLimeandMint
Lunch:WarmGinger,Garlic,LemonSmoothie
Dinner:CincodeMayoCasserole
Snack:BakedSweetPotatoandApple
DAYNINE
Breakfast:SpaghettiSquashHashBrowns
Lunch:WarmSpinachSalad
Dinner:AngelHairPastawithHeartyTomatoSauce
Snack:Date-SpicePudding
DAYTEN
Breakfast:LiquidGuacamole
Lunch:PadThaiSalad
Dinner:TheLadyandtheTrampBowl
Snack:VegetableChips
DAYELEVEN
Breakfast:Almond-QuinoaMuffins
Lunch:SpicyOrange-BroccoliSalad
Dinner:StuffedPeppers
Snack:SweetPotatoFries
DAYTWELVE
Breakfast:BreakfastFajitas
Lunch:Mango-BarbecueSliders
Dinner:EmeraldForestSalad
Snack:Self-FrostingCarrotCake
DAYTHIRTEEN
Breakfast:BananaMuffins
Lunch:SaladinYourHand
Dinner:TheHawaiianBowl
Snack:Pumpkin-RhubarbPie
DAYFOURTEEN
Breakfast:BrownRicePorridge
Lunch:SushiHandRoll
Dinner:TheFightItOffBowl
Snack:BetterThanGirlScoutCookies
DAYFIFTEEN
Breakfast:WinterFruitCompotewithFigsandGinger
Lunch:TheRoseBowl
Dinner:DateNightGarlicBake
Snack:MovieNightCauliflowerPopcorn
DAYSIXTEEN
Breakfast:Better-Than-a-CoffeehousePumpkinDrink
Lunch:AsianCabbageSlaw
Dinner:LayeredRatatouille
Snack:CoconutIceCreamSundae
DAYSEVENTEEN
Breakfast:Orange,Peach,KaleSmoothie
Lunch:Avocado-CapreseSalad
Dinner:TheSouthernBowl
Snack:BakedApplesandRaisins
DAYEIGHTEEN
Breakfast:BabyPotatoHomeFries
Lunch:ThanksgivingAnytimeRoastedVegetables
Dinner:NoBSBrusselsSprouts
Snack:ThanksgivingPudding
DAYNINETEEN
Breakfast:HeartyBreakfastSausage
Lunch:OrganicBabyTomatoandKaleSalad
Dinner:Stir-FryVegetables
Snack:Don’tSlipBananaSplits
DAYTWENTY
Breakfast:SweetPotatoWaffleswithApplesauce
Lunch:Avocado,Strawberry,SpinachSalad
Dinner:TheSuperBowl
Snack:SnickerdoodleCookies
DAYTWENTY-ONE
Breakfast:BreakfastParfait
Lunch:TeaPartyCucumberSandwiches
Dinner:SummerDinnerSalad
Snack:SummerAfternoonIcePops
DAYTWENTY-TWO
Breakfast:OrangeYouGladIt’sHealthySmoothie
Lunch:RussianRubySalad
Dinner:LayeredRatatouille
Snack:TheBreakupBowl
DAYTWENTY-THREE
Breakfast:Pumpkin-SpiceQuinoaCasserole
Lunch:RoastedGarlicCabbage
Dinner:South-of-the-BorderSalad
Snack:TheMonsterMash
DAYTWENTY-FOUR
Breakfast:Chile-LimeMangoSlaw
Lunch:Under-the-SeaSalad
Dinner:BBBSoup
Snack:SweetPotatoFries
DAYTWENTY-FIVE
Breakfast:All-AmericanApplePie
Lunch:GazpachoSmoothie
Dinner:Lovers’Lasagna
Snack:Santa’sGingerSnaps
DAYTWENTY-SIX
Breakfast:Grandma’sBakedGrapefruit
Lunch:MarinatedVegetables
Dinner:CincodeMayoCasserole
Snack:BuffaloFlowers
DAYTWENTY-SEVEN
Breakfast:BrownRicePorridge
Lunch:CucumberSoupinaCup
Dinner:YouWon’tMisstheClamsChowder
Snack:TheHollywoodBowl
DAYTWENTY-EIGHT
Breakfast:BakedApplesandRaisins
Lunch:TheMexicanBowl
Dinner:DateNightGarlicBake
Snack:SparklingLime–AsianPearGreenSmoothie
DAYTWENTY-NINE
Breakfast:TropicalGranola
Lunch:HangUpthePhoneMini-Pizzas
Dinner:TheIndianBowl
Snack:Spinach-ArtichokeDip
DAYTHIRTY
Breakfast:GardenPancakes
Lunch:RoastedVegetableSalad
Dinner:LayeredRatatouille
Snack:BetterThanGirlScoutCookies
PLAN2THETHYROID-SUPPORTPLANTodevelopadietthatsupportsyourthyroid,followtheseguidelines.Avoidgluten!Thisshouldbeeasy,asthefoodsincludedontheAlkalineDietarenaturallygluten-free.Also,avoid foods that can be inflammatory, including nightshades (tomatoes, peppers,eggplants).Forextrabenefit,eatafoodeverydaycontainingcoconutoil,asthattendstosupportthethyroid.Themajorityofrecipessuggestedforthisplancontaincoconutoil.Ifaday’splandoesnotincludeit,eatatablespoonofcoconutoilbyitselftomaintainthebenefits.
DAYONE
Breakfast:TropicalPiñaColadaSmoothie
Lunch:SushiHandRoll
Dinner:TheAsianBowl
Snack:Oven-BakedOnionRings
DAYTWO
Breakfast:More-Than-a-MojitoSmoothie
Lunch:SzechuanGreenBeans
Dinner:BetterThanChickenSoup
Snack:Self-FrostingCarrotCake
DAYTHREE
Breakfast:Orange,Peach,KaleSmoothie
Lunch:WarmSpinachSalad
Dinner:BetterThanChickenSoup
Snack:Santa’sGingerSnaps
DAYFOUR
Breakfast:BasicGreenSmoothie
Lunch:SpicySesameNoodleSalad
Dinner:YouWon’tMisstheClamsChowder
Snack:Oven-BakedOnionRings
DAYFIVE
Breakfast:BananaNutBreadSmoothie
Lunch:SpicyOrange-BroccoliSalad
Dinner:VegetablePotpie
Snack:BananaCandyCoins
DAYSIX
Breakfast:SummerFruitSaladwithLimeandMint
Lunch:AsianCabbageSlaw
Dinner:DateNightGarlicBake
Snack:BuffaloFlowers
DAYSEVEN
Breakfast:Cherry-ChocolateSmoothie
Lunch:RoastedVegetableSalad
Dinner:NoBSBrusselsSprouts
Snack:Chile-LimeMangoSlaw
DAYEIGHT
Breakfast:GoodMorningPopeye
Lunch:SushiHandRoll
Dinner:Avocado,Strawberry,SpinachSalad
Snack:MushroomPâté
DAYNINE
Breakfast:GardenPancakes
Lunch:SushiHandRoll
Dinner:SummerDinnerSalad
Snack:PartyMix
DAYTEN
Breakfast:All-AmericanApplePie
Lunch:Spinach-ArtichokeDip
Dinner:AsianCabbageSlaw
Snack:MushroomPâté
DAYELEVEN
Breakfast:BabyPotatoHomeFries
Lunch:PadThaiSalad
Dinner:TheLazyBowl
Snack:Valentine’sDayDates
DAYTWELVE
Breakfast:SpaghettiSquashHashBrowns
Lunch:TheFightItOffBowl
Dinner:TheLazyBowl
Snack:MelonMadness
DAYTHIRTEEN
Breakfast:HeartyBreakfastSausage
Lunch:WarmSpinachSalad
Dinner:SpicySesameNoodleSalad
Snack:CrispyRiceTreats
DAYFOURTEEN
Breakfast:BrownRicePorridge
Lunch:PadThaiSalad
Dinner:TheHawaiianBowl,madewithAsianCitrusDressing
Snack:HerbedCrackers
DAYFIFTEEN
Breakfast:Grandma’sBakedGrapefruit
Lunch:QuinoaandAvocadoSalad
Dinner:TheRoseBowl
Snack:SummerAfternoonIcePops
DAYSIXTEEN
Breakfast:SummerFruitSaladwithLimeandMint
Lunch:EmeraldForestSalad
Dinner:TheHarvestBowl
Snack:MovieNightCauliflowerPopcorn
DAYSEVENTEEN
Breakfast:Pumpkin-SpiceQuinoaCasserole
Lunch:BBBSoup
Dinner:NoBSBrusselsSprouts
Snack:No-BakeFigNewtons
DAYEIGHTEEN
Breakfast:TheHollywoodBowl
Lunch:BetterThanChickenSoup
Dinner:DateNightGarlicBake
Snack:WarmPeachCobbler
DAYNINETEEN
Breakfast:OrangeYouGladIt’sHealthySmoothie
Lunch:SushiHandRoll
Dinner:YouWon’tMisstheClamsChowder
Snack:SnickerdoodleCookies
DAYTWENTY
Breakfast:WinterFruitCompotewithFigsandGinger
Lunch:TeaPartyCucumberSandwiches
Dinner:BetterThanChickenSoup
Snack:BetterThanGirlScoutCookies
DAYTWENTY-ONE
Breakfast:GoodMorningPopeye
Lunch:QuinoaandAvocadoSalad
Dinner:TheComfortBowl
Snack:Self-FrostingCarrotCake
DAYTWENTY-TWO
Breakfast:BabyPotatoHomeFries
Lunch:SpicyOrange-BroccoliSalad
Dinner:SaladonaStick
Snack:BakedApplesandRaisins
DAYTWENTY-THREE
Breakfast:All-AmericanApplePie
Lunch:AsianCabbageSlaw
Dinner:MarinatedVegetables
Snack:Cherry-ChocolateSmoothie
DAYTWENTY-FOUR
Breakfast:CucumberSoupinaCup
Lunch:Avocado,Strawberry,SpinachSalad
Dinner:SaladonaStick
Snack:PartyMix
DAYTWENTY-FIVE
Breakfast:Almond-QuinoaMuffins
Lunch:RoastedVegetableSalad
Dinner:TheHawaiianBowl,madewithAsianCitrusDressing
Snack:Chile-LimeMangoSlaw
DAYTWENTY-SIX
Breakfast:BananaMuffins
Lunch:SaladinYourHand
Dinner:VegetablePotpie
Snack:Don’tSlipBananaSplits
DAYTWENTY-SEVEN
Breakfast:SpaghettiSquashHashBrowns
Lunch:EmeraldForestSalad
Dinner:NoBSBrusselsSprouts
Snack:MelonMadness
DAYTWENTY-EIGHT
Breakfast:BreakfastParfait
Lunch:SpicySesameNoodleSalad
Dinner:TheSuperBowl
Snack:SummerFruitCrisp
DAYTWENTY-NINE
Breakfast:BrownRicePorridge
Lunch:Avocado,Strawberry,SpinachSalad
Dinner:BetterThanChickenSoup
Snack:No-BakeFigNewtons
DAYTHIRTY
Breakfast:BakedSweetPotatoandApple
Lunch:Avocado,Strawberry,SpinachSalad
Dinner:TheLazyBowl
Snack:ThanksgivingPudding
PLAN3THEKIDNEY-SUPPORTPLANAccording toDr.AndrewWeil, “The twomost important things you can do to protectyourkidneyfunctionfromfurtherdeclinearetofollowalow-proteindiet(nomorethan10 to 15 percent of calories from protein), and never allow yourself to becomedehydrated.” He recommends drinking six to eight glasses of fluids daily—water ormostlywater in the formof hot or iced caffeine-free teasormineralwater (flavoredorunflavored,butnotsweetened).
DAYONE
Breakfast:Cherry-ChocolateSmoothie
Lunch:TheMexicanBowl
Dinner:BetterThanChickenSoup
Snack:BetterThanGirlScoutCookies
DAYTWO
Breakfast:GoodMorningPopeye
Lunch:TheAsianBowl
Dinner:ChampionshipChili
Snack:Don’tSlipBananaSplits
DAYTHREE
Breakfast:BananaNutBreadSmoothie
Lunch:MarinatedVegetables
Dinner:DateNightGarlicBake
Snack:CoconutIceCreamSundae
DAYFOUR
Breakfast:BreakfastFajitas
Lunch:TheItalianBowl
Dinner:BBBSoup
Snack:VegetableChips
DAYFIVE
Breakfast:GardenPancakes
Lunch:SaladonaStick
Dinner:TheLadyandtheTrampBowl
Snack:SzechuanGreenBeans
DAYSIX
Breakfast:OrangeYouGladIt’sHealthySmoothie
Lunch:TheSuperBowl
Dinner:CurriedEggplant
Snack:Cherry-ChocolateSmoothie
DAYSEVEN
Breakfast:SummerFruitSaladwithLimeandMint
Lunch:SushiHandRoll
Dinner:Stir-FryVegetables
Snack:Oven-BakedOnionRings
DAYEIGHT
Breakfast:TropicalPiñaColadaSmoothie
Lunch:HangUpthePhoneMini-Pizzas
Dinner:TheComfortBowl
Snack:Chile-LimeMangoSlaw
DAYNINE
Breakfast:GoodMorningPopeye
Lunch:SaladinYourHand
Dinner:AngelHairPastawithHeartyTomatoSauce
Snack:TheBreakupBowl
DAYTEN
Breakfast:Better-Than-a-CoffeehousePumpkinDrink
Lunch:TeaPartyCucumberSandwiches
Dinner:TheMexicanBowl
Snack:BakedApplesandRaisins
DAYELEVEN
Breakfast:GardenPancakes
Lunch:SaladonaStick
Dinner:TheAsianBowl
Snack:Self-FrostingCarrotCake
DAYTWELVE
Breakfast:BasicGreenSmoothie
Lunch:South-of-the-BorderSalad
Dinner:Lovers’Lasagna
Snack:SummerAfternoonIcePops
DAYTHIRTEEN
Breakfast:TropicalGranola
Lunch:EggplantRollups
Dinner:Stir-FryVegetables
Snack:BuffaloFlowers
DAYFOURTEEN
Breakfast:More-Than-a-MojitoSmoothie
Lunch:RoastedVegetableSalad
Dinner:ThanksgivingAnytimeRoastedVegetables
Snack:Date-SpicePudding
DAYFIFTEEN
Breakfast:SummerFruitSaladwithLimeandMint
Lunch:TeaPartyCucumberSandwiches
Dinner:TheIndianBowl
Snack:WarmPeachCobbler
DAYSIXTEEN
Breakfast:LiquidGuacamole
Lunch:PadThaiSalad
Dinner:SouthernBowl
Snack:HerbedCrackers
DAYSEVENTEEN
Breakfast:WinterFruitCompotewithFigsandGinger
Lunch:QuinoaandAvocadoSalad
Dinner:VegetablePotpie
Snack:SummerFruitCrisp
DAYEIGHTEEN
Breakfast:The“CanThisBeKale?”Smoothie
Lunch:HangUpthePhoneMini-Pizzas
Dinner:TheLazyBowl
Snack:BananaCandyCoins
DAYNINETEEN
Breakfast:All-AmericanApplePie
Lunch:Avocado-CapreseSalad
Dinner:AngelHairPastawithHeartyTomatoSauce
Snack:CoconutIceCreamSundae
DAYTWENTY
Breakfast:Orange,Peach,KaleSmoothie
Lunch:SushiHandRoll
Dinner:ChampionshipChili
Snack:VegetableChips
DAYTWENTY-ONE
Breakfast:BabyPotatoHomeFries
Lunch:SpicySesameNoodleSalad
Dinner:GrilledVegetableStack
Snack:BakedApplesandRaisins
DAYTWENTY-TWO
Breakfast:CucumberSoupinaCup
Lunch:SpicyOrange-BroccoliSalad
Dinner:BBBSoup
Snack:PartyMix
DAYTWENTY-THREE
Breakfast:BreakfastFajitas
Lunch:SaladinYourHand
Dinner:CurriedEggplant
Snack:MushroomPâté
DAYTWENTY-FOUR
Breakfast:GazpachoSmoothie
Lunch:EmeraldForestSalad
Dinner:DateNightGarlicBake
Snack:SweetPotatoFries
DAYTWENTY-FIVE
Breakfast:Grandma’sBakedGrapefruit
Lunch:Avocado,Strawberry,SpinachSalad
Dinner:Lovers’Lasagna
Snack:MovieNightCauliflowerPopcorn
DAYTWENTY-SIX
Breakfast:SparklingLime–AsianPearGreenSmoothie
Lunch:MarinatedVegetables
Dinner:TheIndianBowl
Snack:MelonMadness
DAYTWENTY-SEVEN
Breakfast:HeartyBreakfastSausage
Lunch:Mango-BarbecueSliders
Dinner:BetterThanChickenSoup
Snack:TheHollywoodBowl
DAYTWENTY-EIGHT
Breakfast:WarmGinger,Garlic,LemonSmoothie
Lunch:Spinach-ArtichokeDip
Dinner:SummerDinnerSalad
Snack:RoastedGarlicCabbage
DAYTWENTY-NINE
Breakfast:Mango,Papaya,RaspberrySmoothie
Lunch:RussianRubySalad
Dinner:StuffedPeppers
Snack:TheBreakupBowl
DAYTHIRTY
Breakfast:SweetPotatoWaffleswithAppleSauce
Lunch:AsianCabbageSlaw
Dinner:ChampionshipChili
Snack:CoconutIceCreamSundae
PART2THERECIPES
CHAPTER3SmoothiesGalore
CHAPTER4BalancedBreakfasts
CHAPTER5BakedDelights
CHAPTER6DIYSnacks
CHAPTER7Meal-SizeSalads
CHAPTER8BountifulBowls
CHAPTER9MightyMainDishes
CHAPTER10DelightfulDesserts
CHAPTER11KitchenStaples—Condiments,Sauces,andDressings
TROPICALPIÑACOLADASMOOTHIE
BANANANUTBREADSMOOTHIE
ORANGEYOUGLADIT’SHEALTHYSMOOTHIE
MANGO,PAPAYA,RASPBERRYSMOOTHIE
CHERRY-CHOCOLATESMOOTHIE
BETTER-THAN-A-COFFEEHOUSEPUMPKINDRINK
BASICGREENSMOOTHIE
MORE-THAN-A-MOJITOSMOOTHIE
LIQUIDGUACAMOLE
THE“CANTHISBEKALE?”SMOOTHIE
ORANGE,PEACH,KALESMOOTHIE
CUCUMBERSOUPINACUP
GAZPACHOSMOOTHIE
SPARKLINGLIME–ASIANPEARGREENSMOOTHIE
WARMGINGER,GARLIC,LEMONSMOOTHIE
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3.
TROPICALPIÑACOLADASMOOTHIE
Thisisatasteofvacationinaglass,butwithouttherum.Servethiswhilerelaxingbythepool,oranytimeyouwanttofeellikeyou’reonatropicalisland.
RecipeTipYoucanuseeitherthecoconutmilkfoundintherefrigeratorsectionofyourmarketorthekindthatisshelf-stable.Donotusecannedcoconutmilkforthisrecipe,asit’sfarhigherinfatandcalories.
½cupunsweetenedcoconutmilk
2½cupsfreshpineapplechunks(orcannedunsweetened)
1cupicecubes
Toablender,addthecoconutmilk,pineapple,andice.
Blenduntilsmooth.
Serveinatallglass.
Serves1.Preptime:2minutes
___________PERSERVING:CALORIES:175/TOTALFAT:3.2G/CARBOHYDRATES:38.9G/FIBER:3.8G/PROTEIN:1.7G
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3.
BANANANUTBREADSMOOTHIE
Freshvanillabeansaddaniceflavorwithouttheaddedsugaroralcoholfoundinvanillaextract.They’reavailable in the spice sectionofmanygrocery stores.Toprepare them,useasharpknifetosliceopenthepodlengthwiseandscrapethecontentsofthepod(theblackseeds)intoyourrecipe.
RecipeTip Use a frozen banana and skip the ice cubes for a creamier treat. Or, usealmondmilkorcoconutmilkandskipthewater.
1cupfilteredwater
1mediumbanana,peeled
¼cuprawalmonds
½teaspooncinnamon
¼teaspoonnutmeg
1wholevanillabean,splitlengthwiseandseedsscrapedout
½cupicecubes
Toablender,addthewater,banana,almonds,cinnamon,nutmeg,vanillabeanseeds,andice.
Blenduntilsmooth.
Serveinatallglass.
Serves1.Preptime:2minutes
___________PERSERVING:CALORIES:254/TOTALFAT:12.1G/CARBOHYDRATES:33.4G/FIBER:7.2G/PROTEIN:6.3G
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ORANGEYOUGLADIT’SHEALTHYSMOOTHIE
Thissmoothiewill remindyouof thatdeliciousorangefrozentreatyoucanoftengetatthemall.Withoutthesugaranddairy,youcanenjoythiswhippedsmoothieanytimeandstillstayonyourdietplan.Ifyourorangejuiceisn’tthatsweet,youcanaddapacketofstevia. Like all the smoothies in this chapter, be sure to drink it right away or theingredientswillstarttoseparate.
RecipeTip If freshly squeezed orange juice isn’t available, you can use the kind in acarton.Justmakesureit’sorganicanddoesn’thaveanyaddedsugar.Avoidthekindthatcomesfromconcentratethatisrehydrated.
6ouncesfreshlysqueezedorangejuice
1ounceunsweetenedcoconutmilk
1mediumfrozenbanana,cutintochunks
1vanillabean,splitlengthwiseandseedsscrapedout
1packetstevia(optional)
Inablender,addtheorangejuice,coconutmilk,banana,vanillabeanseeds,andstevia(ifusing).
Processuntilsmooth.
Serveinatallglass.
Serves1.Preptime:2minutes
___________PERSERVING:CALORIES:182/TOTALFAT:0.3G/CARBOHYDRATES:44G/FIBER:3.8G/PROTEIN:2.3G
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3.
MANGO,PAPAYA,RASPBERRYSMOOTHIE
Mangoisonefruitthatfreezesverywell.Thisisagoodthing,asyoucanhaveatropicalfruit smoothie any timeof year. Papayas are incredibly high in vitaminC,whichmakethemgreatforfightingoffcoldsorotherinfections(oravoidingscurvyifyou’reapirate).Foranaddedflair,layerthedifferentfruitsindividuallyinyourglass,ratherthanblendingthemalltogether.
RecipeTipYoucanfindfrozenmangoalongsideotherfrozenfruitsinyourlocalmarket.Addwater,asneeded,ifthesmoothieistoothickafteritisblended.
¼cupraspberries
¾cupfrozenmangopieces
½mediumpapaya,seedsremovedandchopped
Inablender,addtheraspberries,mango,andpapaya.
Processuntilsmooth.
Serveinatallglass.
Serves1.Preptime:2minutes
___________PERSERVING:CALORIES:153/TOTALFAT:0.06G/CARBOHYDRATES:39.7G/FIBER:6.7G/PROTEIN:2.1G
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3.
CHERRY-CHOCOLATESMOOTHIE
Althoughregularcocoapowderisonthe“NoGo”listwhenfollowingtheAlkalineDiet,Dutch-processedcocoapowder(inlimitedquantities)isokaysincethewayit’sprocessedcreatesanalkalizingeffect.RegularcocoapowderhasapHof5.1to5.4;processedcocoapowder ismore neutral,with a pH of 6.8 to 8.1.And, because all cocoa powder is sostrong,justatouchwillgiveyouthatchocolateflavorwithoutaddingextraacidtoyourrecipe.
RecipeTipSeveralpopularchocolatebrandsmakeaDutch-processedcocoa,solookforitinyourlocalmarket,orchecktheResourcessectiontobuyitonline.
½cupfrozendarkcherries
¾cupfilteredwater
1teaspoonDutch-processedcocoapowder
1packetstevia(optional)
Inablender,addthecherries,water,cocoapowder,andstevia(ifusing).
Processuntilsmooth.
Serveinatallglass.
Serves1.Preptime:2minutes
___________PERSERVING:CALORIES:60/TOTALFAT:0.6G/CARBOHYDRATES:13.2G/FIBER:1.8G/PROTEIN:0.5G
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BETTER-THAN-A-COFFEEHOUSEPUMPKINDRINK
One of the first signs of fall is the appearance of pumpkin spice everything.With thisrecipe, you can have your ice-blended pumpkin tradition, without the acid- producingingredients of dairy, sugar, and coffee. Instead, you’re replacing them with fiber,antioxidants,minerals, andvitamins.And it’s sodeliciousyouwon’t evenmiss thebadstuff.
RecipeTipMake sure you use pumpkin purée (pure pumpkin) and not “pumpkin piefilling.”Thepiefillingisfilledwithsugaranddairy.
½cuppumpkinpurée
1banana,frozen
1cupunsweetenedcoconutmilk
1vanillabean,splitlengthwiseandseedsscrapedout
¼teaspooncinnamon
⅛teaspoonnutmeg
⅛teaspoonallspice
½cupicecubes
Inablender,addthepumpkin,banana,coconutmilk,vanillabeanseeds,cinnamon,nutmeg,allspice,andice.
Processuntilsmooth.
Serveinatallglass.
Serves1.Preptime:2minutes
___________PERSERVING:CALORIES:240/TOTALFAT:5.5G/CARBOHYDRATES:47.6G/FIBER:7.6G/PROTEIN:3.6G
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BASICGREENSMOOTHIE
There is no need to be scared of the green smoothie. It can really be delicious if youfollow the basic formula. To make an easy, healthy, and tasty green smoothie, blendtogetheronecupofaleafygreenvegetable,plusonecupofaliquidbase,plusonecupoffruit.Trythisoneforstarters.
RecipeTipFeelfreetousewhateverkindoffruityoupreferinsteadofpeacheshere.Justavoidblueberries,asthey’reonthe“NoGo”list.
1cupspinach
1cupunsweetenedcoconutmilk
1cupfrozenslicedpeaches
Inablender,addthespinach,coconutmilk,andpeaches.
Processuntilsmooth.
Serveinatallglass.
Serves1.Preptime:2minutes
___________PERSERVING:CALORIES:230/TOTALFAT:6G/CARBOHYDRATES:43.5G/FIBER:5.8G/PROTEIN:4.9G
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MORE-THAN-A-MOJITOSMOOTHIE
Although citrus fruit is acidic, once your body processes it, the result is an alkalizingeffect. So, the lime juice in this recipe adds flavor but not acid. This drink is a greatalternativetoacocktail.It’spackedwithnutritioninsteadofemptycalories.
RecipeTipYoucansubstitutekeylimesforasweetertaste.Thesetinylimesarelesstartthanregularlimes.
1cupspinach
1cupunsweetenedcoconutwater
2cupspineapple
2tablespoonsfreshmintleaves
Juiceof½lime
Inablender,addthespinach,coconutwater,pineapple,mintleaves,andlimejuice.
Processuntilsmooth.
Serveinatallglass.
Serves1.Preptime:2minutes
___________PERSERVING:CALORIES:241/TOTALFAT:1.5G/CARBOHYDRATES:60.4G/FIBER:5.3G/PROTEIN:2.6G
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LIQUIDGUACAMOLE
Thenameofthisrecipemighttakealittlegettingusedto,butitisdelicious!Anavocadoactuallyaddsadelicioussmoothtexturethatyoucannotgetfromanythingelse.TrythisasafillingappetizerbeforeaMexican-inspired(alkaline-friendly,ofcourse)mainmeal.
RecipeTipIfyou’reontheThyroid-SupportPlan,don’tusethisrecipe.Infact,avoidanyrecipesinthebookthatcontaintomatoesortomatoproducts.
½avocado
1cupspinach
¼cupcilantro
1cupfreshtomatojuice
Pinchgarlicpowder
Pinchseasalt
Pinchcayennepepper
½cupcherrytomatoes
½cupdicedcucumber
Inablender,addtheavocado,spinach,cilantro,tomatojuice,garlicpowder,salt,andcayenne.
Blenduntilsmooth.
Addthecherrytomatoesandcucumber,andblenduntilsmallchunksremain.
Serveinatallglass.
Serves1.Preptime:2minutes
___________PERSERVING:CALORIES:274/TOTALFAT:20.1G/CARBOHYDRATES:24.8G/FIBER:9.5G/PROTEIN:5.6G
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THE“CANTHISBEKALE?”SMOOTHIE
Nochapteronsmoothiesiscompletewithoutakalerecipeortwo.Manypeopledon’tlikekalebecauseofitsbittertasteandthefactthatitlookslikesomethingusedtolineasaladbar.Thekeytousingkaleistopairitwithverysweetfruits.Ofcourse,ifyoulovekale,thenusemore!
RecipeTipSteviaisanall-naturalsweetenerthatcomesfromtheleafofthesteviaplant.Makesurethekindyouchooseisn’tmixedwithlactose,whichisadairyproduct.
½cupkale
1mediumbanana,extraripe
1cupfreshpineapplejuice
½cupicecubes
1packetstevia(optional)
Inablender,placethekale,banana,pineapplejuice,ice,andstevia(ifusing).
Processuntilsmooth.
Serveinatallglass.
Serves1.Preptime:2minutes
___________PERSERVING:CALORIES:254/TOTALFAT:0.03G/CARBOHYDRATES:62.5G/FIBER:4.5G/PROTEIN:3.1G
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ORANGE,PEACH,KALESMOOTHIE
Themost time-consuming part of this delicious recipe is peeling the orange. Since thatdoesn’t exactly take long, this is a great recipe for those busymorningswhen you arerushingoutthedoorandwanttograbsomethingquickly.Foranevenfastersmoothie,usefrozenpeaches.Justblendandgo!
RecipeTipIfyoucan’tfindafreshpeach,frozenwilldo.If theonlypeachesavailablearecanned,drainandrinsebeforeusing.
1orange,peeledandseeded
1mediumpeach,peeledandsliced
1cupchoppedkale
8ouncesfilteredwater
Inablender,placetheorange,peach,kale,andwater.
Processuntilsmooth.
Serveinatallglass.
Serves1.Preptime:10minutes
___________PERSERVING:CALORIES:158/TOTALFAT:0.05G/CARBOHYDRATES:38G/FIBER:6.9G/PROTEIN:4.6G
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CUCUMBERSOUPINACUP
Thiscoolcucumbersmoothieisperfectforthosehotdayswhenyoudon’twanttoheatupthekitchen.Thecombinationofavocadoandcucumberisclassic.Thissavorysmoothieisfullofnutritionandtaste—andit’salkaline,too!
RecipeTipAddadashofcayennepepperforatouchofheat.
1cuppeeledanddicedcucumber
½avocado
½cupcoldwater
½cupicecubes
Pinchgarlicpowder
Pinchseasalt
Inablender,addthecucumber,avocado,water,ice,garlicpowder,andseasalt.
Processuntildesiredconsistency.
Serveinatallglass.
Serves1.Preptime:5minutes
___________PERSERVING:CALORIES:221/TOTALFAT:19.7G/CARBOHYDRATES:12.4G/FIBER:7.2G/PROTEIN:2.6G
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GAZPACHOSMOOTHIE
GazpachoisaSpanishsouptraditionallymadewithrawvegetablesandservedcold.Thatsoundslikeagreatbaseforasmoothie!Leavethe“soup”alittlechunkyifyouwish,orblenditcompletely.Servewithacelerystalkasastirrerforfun.
RecipeTipBecausethisisacoldsmoothie,youcanusefrozenredbellpeppers.
½carrot,peeledandchopped
½celerystalk,chopped
¼onion,chopped
1mediumtomato,chopped
2cupsspinach
½redbellpepper,seededandchopped
½cucumber,peeledandchopped
¼cupfreshcilantro,stemmed
¼teaspooncumin
¼teaspoongarlicpowder
Pinchseasalt
Freshtomatojuice,asneeded
Inablender,placethecarrot,celery,onion,tomato,spinach,redbellpepper,cucumber,cilantro,cumin,garlicpowder,andsalt.
Pulseuntilthedesiredconsistency.
Ifthemixtureistoothick,slowlyaddthetomatojuiceuntilyouhavethedesiredconsistency.
Serveinatallglass.
Serves1.Preptime:15minutes
___________PERSERVING:CALORIES:102/TOTALFAT:0.8G/CARBOHYDRATES:21.7G/FIBER:6.3G/PROTEIN:4.9G
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SPARKLINGLIME–ASIANPEARGREENSMOOTHIE
Although spinach and kale are themost popular greens for smoothies, this recipe usesChinese cabbage for a twist. If you can’t findAsianpears, any typeof pearwillwork.Freshgingerisbest,butpowderedwillworkaswell.Also,rememberthatwhenblendingsparklingwater,itwillexpand,sobesuretocoverthetopoftheblendertoavoidamess.
RecipeTipIfyoucan’tfindlime-flavoredsparklingwater,useplainandaddasqueezeortwooffreshlimejuice.
1cupunsweetened,lime-flavoredsparklingwater
1Asianpear,peeledandsliced
½cupChinesecabbage
1teaspoongratedfreshginger
1packetstevia
½cupicecubes
Intheblender,placethesparklingwater,pear,cabbage,ginger,stevia,andice.
Carefullyprocess,covered,untilblended.
Serveinatallglass.
Serves1.Preptime:5minutes
___________PERSERVING:CALORIES:85/TOTALFAT:0.2G/CARBOHYDRATES:22.3G/FIBER:4.6G/PROTEIN:1G
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WARMGINGER,GARLIC,LEMONSMOOTHIE
Whosaysasmoothiehastobecold?Thisisagreat,healingsmoothieforthosedayswhenyou’refeelingalittleofforarefightinganillness.Therawgarliccanbeabitsharp,butitcontainshealthful properties that powderedgarlic doesn’t.Add somecayennepepper ifyouwishtospicethingsupevenmore.
RecipeTipKeepacontainerofreconstitutedlemonjuiceinyourrefrigerator.It’sperfectfortimeswhenyoudon’thavefreshlemonsonhand.
1cupwarmwater
Juiceof1lemon
¼teaspoongratedfreshginger
1garlicclove,peeled
½teaspoonsesameoil
¼teaspoonseasalt
Inablender,addthewater,lemonjuice,ginger,garlic,sesameoil,andsalt.
Pulseuntilthedesiredconsistency.
Serveinatallglass.
Serves1.Preptime:2minutes
___________PERSERVING:CALORIES:26/TOTALFAT:2.3G/CARBOHYDRATES:1.3G/PROTEIN:0.2G
GOODMORNINGPOPEYE
GARDENPANCAKES
TROPICALGRANOLA
SUMMERFRUITSALADWITHLIMEANDMINT
WINTERFRUITCOMPOTEWITHFIGSANDGINGER
ALL-AMERICANAPPLEPIE
BABYPOTATOHOMEFRIES
BREAKFASTFAJITAS
GRANDMA’SBAKEDGRAPEFRUIT
BREAKFASTPARFAIT
HEARTYBREAKFASTSAUSAGE
SWEETPOTATOWAFFLESWITHAPPLESAUCE
SPAGHETTISQUASHHASHBROWNS
BROWNRICEPORRIDGE
PUMPKIN-SPICEQUINOACASSEROLE
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GOODMORNINGPOPEYE
Thisdish is easy toprepare thenightbefore (upuntil the cooking step) soyoucan cutdownonpreptimeinthemorning.Sinceitonlytakesabout10minutesofactualcookingtime, you can have a home-cooked breakfast any day of the week! For even quickerpreparation,youcanpopthesweetpotatoesinthemicrowavefortwotothreeminutestopar-cook.Or,ifyouprefer,combinetheingredientsinabakingdishandbakeat350°Ffor30minuteswhilegettingdressedandreadytoleavethehouse.
RecipeTipKeepabagof choppedonions inyour freezer soyoucan justmeasureoutwhatyouneed.Youdon’tevenneedtodefrostthem;justaddthemtothepanfrozen.
1tablespooncoconutoil
2mediumsweetpotatoes,peeledandcubed
1mediumsweetonion,chopped
1redbellpepper,cored,seeded,andchopped
¼cupslicedmushrooms,anytype
2garliccloves,chopped
4cupsspinach
1teaspoononionpowder
1teaspoongarlicpowder
½teaspoonBouquetGarniherbblend,orotherdriedherbssuchasrosemaryorsage
½teaspoonseasalt
Inamediumbowl,combinetheoil,sweetpotatoes,onion,redbellpepper,mushrooms,garlic,spinach,onionpowder,garlicpowder,BouquetGarni,andsalt.Tossuntiltheoilandseasoningsaredistributedevenlyonthevegetables.
Heatanonstickfryingpanovermediumheatandaddthecontentsofthebowl.Cookthevegetables,stirring,for10minutes,oruntiltender.
Divideintotwoportionsandserve.
Serves2.Preptime:5minutes.Cooktime:10minutes
___________PERSERVING(½FINISHEDRECIPE):CALORIES:181/TOTALFAT:1.5G/CARBOHYDRATES:37.8G/FIBER:8.1G/PROTEIN:5.6G
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GARDENPANCAKES
Feelfreetosubstituteanyvegetablesyoulikeinthisrecipe.Justbesuretochooseonesthataren’ttoohighinwatercontent(liketomatoes)orthepancakeswillfallapart.Sincethesearen’tboundwithegg,beverycarefulwhenyouflipthemover.Servethesesavorypancakeswithsalsainsteadofsyrup.
RecipeTip You canmake your own almond flour by grinding raw almonds in a foodprocessor.
1mediumzucchini,roughlychopped
1carrot,peeledandroughlychopped
1yellowsquash,roughlychopped
½smallonion,grated
4scallions
¼cupalmondflour
1teaspoonseasalt
½teaspoongarlicpowder
¼cupfilteredwater,asneeded
Cookingsprayforgreasingthepan
Placethezucchini,carrot,yellowsquash,onion,scallions,almondflour,salt,andgarlicpowderinafoodprocessor.Pulseuntilblended.
Addonlyenoughwatertomakethemixturemoist,notrunny.Thebatterwillbefairlythick.
Sprayalargenonstickskilletorgriddlewithcookingspray.Settheskilletovermedium-highheat.
Whentheoilishot,useanicecreamscoopor¼-cupmeasuretodropthebatterintotheskillet.Withafork,spreadthebatterevenly,pressingdownonthepancakes.Cook,turningonce,untilnicelybrownedonbothsides,about5minutestotal.
Servehotoratroomtemperature.
Serves2.Preptime:5minutes.Cooktime:5minutes
___________PERSERVING(3PANCAKES):CALORIES:254/TOTALFAT:12.1G/CARBOHYDRATES:33.4G/FIBER:7.2G/PROTEIN:6.3G
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TROPICALGRANOLA
Thereisnoneedforsugary,processedcommercialgranolawhenyoucanmakeithealthyat home in less time than it takes to go to themarket. This version does not have thetraditionaloatsorsugar,but isfilledwithnaturallysweetandcrunchyitems.Besuretoavoid using regular shredded coconut as it has a lot of sugar. You can find flakedunsweetenedcoconutatmanyregularmarketsandmosthealthfoodstores.
RecipeTipThisgranolawillkeepinanairtightcontainerforaweekorso.Ormakeanextrabatch,andfreezeittohaveonhandformonths!
1cupflakedunsweetenedcoconut
1cupsliveredalmonds
½cupflaxseed
½cupraisins
½teaspooncinnamon
¼teaspoonginger
¼teaspoonnutmeg
¼teaspoonseasalt
1vanillabean,splitlengthwiseandseedsscrapedout
¼cupcoconutoil
½cupunsweeteneddriedpineappletidbits
Preheattheovento350°F.
Inamediumbowl,combinethecoconut,almonds,flaxseed,raisins,cinnamon,ginger,nutmeg,salt,vanillabeanseeds,andcoconutoil.Tossuntilwellcombined.
Spreadthemixtureevenlyonabakingsheetandplaceitintothepreheatedoven.Bakefor15minutes,stirringoccasionally,untilgoldenbrown.
Removefromtheovenandcool,withoutstirring.
Oncecooled,stirinthepineappletidbits.
Storeinanairtightcontainer.
Serves4.Preptime:2minutes.Cooktime:15minutes
___________PERSERVING(SCANT1CUP):CALORIES:182/TOTALFAT:0.3G/CARBOHYDRATES:44G/FIBER:3.8G/PROTEIN:2.3G
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SUMMERFRUITSALADWITHLIMEANDMINT
There are few things better than sitting outside on a beautifulmorning enjoying a coolfruitsalad.Makethisthenightbeforesotheminthastimetominglewiththefruits.And,asalways,feelfreetosubstituteanyfruitsyouprefer.Justavoidblueberries,asthey’reonthe“NoGo”list.
RecipeTip If you don’t have time tomake this the night before, you canmake it andserveitrightaway.It’sdeliciouseitherway.
¼cupgrapes
¼cuppeeledanddicedapple
¼cupbite-sizewatermelonpieces
¼cupbite-sizehoneydewmelonpieces
¼cupbite-sizecantaloupepieces
¼cuptangerineslices
¼cuppeeledanddicedpeaches
¼cupstrawberries
2tablespoonschoppedfreshmint
2tablespoonsfreshlysqueezedlemonjuice
Inamediumbowl,combinethegrapes,apple,watermelon,honeydew,cantaloupe,tangerine,peaches,andstrawberries.
Addthemintandlemonjuice.Mixwelltocombine.Coverandrefrigerateovernight.
Spoonintofourbowls,andservechilled.
Serves4.Preptime:10minutes
___________PERSERVING(½CUP):CALORIES:32/TOTALFAT:0.02G/CARBOHYDRATES:7.8G/FIBER:0.09G/PROTEIN:0.6G
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WINTERFRUITCOMPOTEWITHFIGSANDGINGER
This recipe is thewinter equivalent of a summer fruit salad. It’s basically awarm fruitstewthat iscomfortingandhealthyonacoldwintermorning.Feel free toadddifferentfruitsyouprefer.Thisisalsogreatfordessert.
RecipeTipThisisalsodeliciousservedcold.TopitwithCoconutWhippedCream(here)foradeliciousandhealthydessert.
2smalltangerines,peeledandsectioned
1apple,peeled,cored,anddiced
½cupfigs,stemmedandquartered
½cupdriedplums(prunes),halved
¼cupdarkcherries
1cupfilteredwater
1vanillabean,splitlengthwiseandseedsscrapedout
1teaspoongratedfreshginger
½teaspooncinnamon
½teaspooncloves
1packetstevia(optional)
Inamediumsaucepan,combinethetangerines,apple,figs,driedplums,cherries,water,vanillabeanseeds,ginger,cinnamon,cloves,andstevia(ifusing).
Bringtoasimmerovermediumheatandcook,stirringoccasionally,for10minutes,oruntilthefruitistenderbutnottoosoft.Removefromtheheat.
Letstandfor30minutestomeldtheflavors.
Reheatifnecessary,spoonintofourbowlsandservewarm.
Serves4.Preptime:10minutes.Cooktime:10minutes
___________PERSERVING(1CUP):CALORIES:102/TOTALFAT:0.4G/CARBOHYDRATES:26G/FIBER:4.2G/PROTEIN:1G
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ALL-AMERICANAPPLEPIE
Imagine the looks on your kids’ faceswhen you tell them they can have apple pie forbreakfast.Ofcourse,thisapplepieishealthy!Sincethisisabreakfastrecipe,thisversioniscrustless.Butifyouwanttomakeitfordessert,usetherecipeforAll-PurposePieCrust(here)andtopwithsomeCoconutIceCream(here).
RecipeTipYoucanuseanykindofapplesforthispie.Generallyspeaking,greenappleskeep their shape better than other kinds when cooked. But use your favorite here andenjoy.
4GoldenDeliciousapples,peeled,cored,andsliced
½cupfreshlysqueezedorangejuice
1vanillabean,splitlengthwiseandseedsscrapedout
¼teaspooncinnamon
Unsweetenedcoconutmilk,asneeded(optional)
Inalargebowl,tosstheappleswiththeorangejuice,vanillabeanseeds,andcinnamon.
Inamediumskilletsetovermediumheat,addthefruitmixture.Cookfor10minutes,oruntiltheapplesaresoftandcaramelized.
Dividethemixtureamongfourservingdishes,andservewarm.
Topwithcoconutmilk(ifusing).
Serves4.Preptime:10minutes.Cooktime:10minutes
___________PERSERVING(1CUP):CALORIES:109/TOTALFAT:0.1G/CARBOHYDRATES:28.5G/FIBER:4.5G/PROTEIN:0.2G
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BABYPOTATOHOMEFRIES
Who needs the high-fat, high-sodium restaurant version of home fries? Instead, thishealthy version uses babywhite potatoes and a nonstick pan to give you all the flavorwithout the acid-producing side effects. If you have leftovers, you can chill them andmakeapotatosalad.It’sbreakfastorlunch!
RecipeTipYoucanalsousesmallredpotatoesforthisrecipe.It’sbesttoavoidthebrownrussetpotatoestypicallyusedforbakingastheycontainalotofstarch.
4mediumbabywhitepotatoes
2ouncesvegetablebroth
½sweetwhiteonion,chopped
1redbellpepper,seededanddiced
½cupslicedmushrooms
1teaspoonseasalt
1teaspoongarlicpowder
Inamediummicrowave-safebowl,microwavethepotatoesfor4minutes,oruntilsoft.Letcool.
Inalargenonstickskilletsetovermediumheat,addthebroth,onion,andredbellpepper.Sautéthevegetablesforabout5minutes,oruntilsoft.
Whiletheonionandpepperscook,cutthepotatoesintoquarters.
Addthepotatoes,mushrooms,salt,andgarlicpowdertotheskillet.Stirtocombine.Cookforabout10minutes,oruntilthepotatoesarecrisp.
Servewarm.
Serves2.Preptime:5minutes.Cooktime:20minutes
___________PERSERVING(1CUP):CALORIES:337/TOTALFAT:0.8G/CARBOHYDRATES:74.8G/FIBER:12.4G/PROTEIN:9.3G
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BREAKFASTFAJITAS
Thisrestaurantstaplecaneasilybeadaptedasafantasticbreakfastmeal.It’sagreatwayto loaduponhealthyveggiesandfillyourbelly tostartyourday.Wrap these fajitas inlettuceleaves,ifyouwish,buttheyareoutstandingjusteatenhotfromtheskilletwithafork.
RecipeTip There is a source link in the Resources section for coconut-flour tortillas.Wraponeofthosearoundthesefajitasforafillingbreakfast.
Cookingspray
1bellpepper,anycolor,cored,seeded,andsliced
1sweetonion,suchasVidalia,chopped
1cupcookedbroccoliflorets
½cupslicedmushrooms
1cupcherrytomatoes,halvediflarge
½cupslicedzucchini,orothersquash
2garliccloves,peeledandchopped
1jalapeño,chopped(optional)
1teaspoonseasalt
½teaspooncumin
2tablespoonsfreshcilantro
Juiceof½lime
SalsaFresca(here),forserving
Sprayalargenonstickskilletwithcookingsprayandplaceitovermediumheat.
Addthebellpepper,onion,broccoli,mushrooms,tomatoes,zucchini,garlic,andjalapeño(ifusing).Cook,stirring,forabout7minutes,oruntilthedesiredleveloftenderness.
Stirinthesalt,cumin,andcilantro.Cook,stirring,for3minutesmore.
Removefromheatandaddthelimejuice.
DividebetweentwoplatesandservewithSalsaFresca.
Serves2.Preptime:5minutes.Cooktime:10minutes
___________PERSERVING(½FINISHEDRECIPE):CALORIES:86/TOTALFAT:0.07G/CARBOHYDRATES:17.4G/FIBER:5.1G/PROTEIN:4.1G
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GRANDMA’SBAKEDGRAPEFRUIT
Grapefruitisgreatatanytemperature,butitisespeciallygoodbaked.ThisvitaminC-richfruit is packed with fiber and nutrition.When baked, it’s typically topped with brownsugar ormaple syrup, but this version uses grated coconut instead.Make thiswarmingbreakfastonachillyday.
RecipeTipRubyRedisavarietyofgrapefruitthattendstobesweeterthanotherkinds.Ifyou’renotabiggrapefruitfan,tryRubyRedfirst.
1grapefruit,halved
2tablespoonsgratedunsweetenedcoconut
Preheattheovento350°F.
Placethegrapefruithalvesonafoil-linedbakingpan.Topeachhalfwith1tablespoonofcoconut.
Placethepaninthepreheatedovenandbakefor15minutes,oruntilthecoconutisbrowned.
Servethegrapefruithalvesonaplateandeatwithaspoon.
Serves1.Preptime:15minutes.Cooktime:15minutes
___________PERSERVING:CALORIES:86/TOTALFAT:0.07G/CARBOHYDRATES:11.9G/FIBER:2.3G/PROTEIN:1.2G
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BREAKFASTPARFAIT
Thisversionofafruitparfaitissoeasytomakeyou’regoingtowonderwhyyounevermadeitbefore.Insteadofyogurtorwhippedcream,thisrecipecallsforCoconutWhippedCream(here).
RecipeTip Feel free to swap in any fruits you like. Get bold and layer in things likepumpkinorsweetpotato!
¼cupslicedstrawberries
¼cupblackberries
¼cupslicedraspberries
¼cupslicedpeaches
1cupCoconutWhippedCream(here)
Inalargeclearglass,place2tablespoonsstrawberriesandtopwith2tablespoonswhippedcream.Add2tablespoonsblackberriesandanother2tablespoonswhippedcream.Continuewith2tablespoonsraspberriesand2tablespoonswhippedcream.Finishwith2tablespoonspeachesand2tablespoonswhippedcream.
Repeatwiththeremainingingredientsinasecondglass.
Serveimmediately.
Serves2.Preptime:10minutes
___________PERSERVING(½CUPFRUITWITH½CUPCOCONUTWHIPPEDCREAM):CALORIES:120/TOTALFAT:10G/CARBOHYDRATES:4G/FIBER:6.3G/PROTEIN:1.7G
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HEARTYBREAKFASTSAUSAGE
Whiletraditionalsausagecontainsalotofunhealthyingredients,thisversionismadewithbeans.Beansareoneofthosefoodsthatshouldbeonyour20percentlist—meaningyoushouldeat themsparingly.Evenso, this isaprotein-richcomplementtootherrecipesinthischapter.And,intheformofsausage,it’sdelicious,too!
RecipeTip You can dry fry these sausage patties by cooking them in a nonstick pansprayedwithcookingspray.Fryforabout5minutesperside.
2garliccloves
1smallonion,quartered
1carrot,peeledandcutintolargechunks
½teaspoonfennelseeds
Water,asneeded
1(15-ounce)canpintobeans,drained
1tablespoonalmondflouroralmondmeal
1tablespoonnutritionalyeast
1teaspoonsmokedpaprika
½teaspoondriedoregano(1teaspoonfresh)
½teaspoondriedsage(1teaspoonfresh)
½teaspoondriedbasil(1teaspoonfresh)
½teaspoondriedthyme(1teaspoonfresh)
½teaspoonseasalt
Preheattheovento400°F.
Lineabakingsheetwithasiliconematorparchmentpaper.
Inafoodprocessor,addthegarlic,onion,andcarrot.Chopuntilfine,orchopbyhand.
Placeamediumskilletovermediumheat.Addtheonion-carrotmixture,andthefennelseeds.Cookforabout4minutesoruntilthevegetablesaresoft,addingwaterifneeded.Removefromtheheatandcool.
Inthefoodprocessor,addthepintobeansandpulseuntilroughlychopped,butnottoapaste.Addtheonion-carrotmixturetotheprocessor,andprocessuntilblended.
Transferthecontentstoamediumbowl.Addthealmondflour,yeast,paprika,oregano,sage,basil,thyme,andsalt.Mixuntiltheingredientsarecombined.
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Measure¼cupofsausageandshapeintoapattybyhand.Carefullyplaceeachpattyontothepreparedpan.Continuewiththeremainingsausage.
Bakefor25to30minutes,untilcrispyontheoutsidebutstillmoistontheinside.
Removefromtheovenandcoolforafewminutesbeforeserving.
Serves9.Preptime:20minutes.Cooktime:35minutes
___________PERSERVING(1PATTY):CALORIES:69/TOTALFAT:1.7G/CARBOHYDRATES:10.7G/FIBER:3G/PROTEIN:3.5G
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SWEETPOTATOWAFFLESWITHAPPLESAUCE
This recipe might just become your new Sunday morning tradition. These waffles (orpancakes, if youdon’t have awaffle iron) are sohealthy anddeliciousyouwon’t evenmisstheacid-producingbuttermilkonesyou’reusedtoeating.Becarefulwhenremovingthemfromthewaffleiron,astheyareextremelymoistandfragile.Ifonedoesfallapart,eatitandcallityour“chef’sbonus.”
RecipeTipIfyoudon’thaveapplesauce,servethesewithAppleButter(here).
1¼cupsalmondflour
2teaspoonsbakingpowder
½teaspoonseasalt
Dashnutmeg
Dashcinnamon
⅓cupcoconutoil
1½cupsunsweetenedcoconutmilk
1cupmashedsweetpotato
Cookingspray
1cupunsweetenedapplesauce
Preheatthewaffleiron.
Inalargebowl,combinethealmondflour,bakingpowder,salt,nutmeg,andcinnamon.
Inamediumbowl,whisktogetherthecoconutoilandcoconutmilkuntilcombined.
Transfertheliquidingredientstothebowlwiththedryingredients.Whiskuntilcombined.
Gentlyfoldthesweetpotatoesintothebatter,beingcarefulnottoovermix.
Spraythewaffleironwithcookingspraybeforemakingeachwaffle.
Makethewafflesaccordingtothedirectionsindicatedonthewaffleiron.
Serveeachwafflewith¼cupofapplesauce.
Serves4.Preptime:15minutes.Cooktime:5to7minutes
___________PERSERVING(1WAFFLEWITH¼CUPAPPLESAUCE):CALORIES:547/TOTALFAT:25G/CARBOHYDRATES:38G/FIBER:16.9G/PROTEIN:14.6G
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SPAGHETTISQUASHHASHBROWNS
Whoneedsthehigh-fat,acid-producingrestauranthashbrownswhenyoucanmakethesedeliciousandnutritiousonesathome?This recipecalls forcookedspaghetti squash, sothedaybeforeyoumakethese, justpopaspaghettisquashintheoven,androastit(seenotebelow).Thisway,therecipetakesonlyafewminutestoprepare.ServewithHeartyBreakfast Sausage (here) and Homemade Ketchup (here). Just remember to skip theketchupifyou’refollowingtheThyroid-SupportPlan.
Recipe Tip Make sure you squeeze as much moisture as you can from the spaghettisquashsoitwillcrisp.
2cupscookedspaghettisquash
½cupfinelychoppedonion
1teaspoongarlicpowder
½teaspoonseasalt
Cookingspray
Usingpapertowel,squeezeanyexcessmoisturefromthespaghettisquash.Placethesquashinamediumbowl.Addtheonion,garlicpowder,andsalt.Mixtocombine.
Sprayamediumnonstickskilletwithcookingsprayandplaceitovermediumheat.
Addthesquashmixturetothepan.Cook,untouched,for5minutes.Withaspatula,flipthehashbrowns.It’sokayifthemixturefallsapart.Cookforabout5minutesmore,oruntilthedesiredlevelofcrispness.
Toroastaspaghetti squash,cut thesquash inhalf lengthwiseandscrapeout theseeds.Brusheachhalfwith2tablespoonsofcoconutoilandseasonwith1teaspoonofseasalt.Place the squashhalvescut-sideuponabaking sheetandroastat350°F forabout50minutes,oruntilforktender.
Serves2.Preptime:2minutes.Cooktime:10minutes
___________PERSERVING(1CUP):CALORIES:44/TOTALFAT:0.6G/CARBOHYDRATES:9.7G/FIBER:0.6G/PROTEIN:0.9G
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BROWNRICEPORRIDGE
Brownriceandalmondmilkreplacethewhitericeandcow’smilktraditionallyfoundinthisEnglish-inspiredbreakfast.Feelfreetoaddanyfruitsyouhaveonhand.Bananasanda little cinnamonwillmake it hearty; cherries and papayawillmake it tropical.Add atouchofcoconutmilkoralmondmilkbeforeservingiftheporridgeistoothick.
RecipeTipYoucanbuybrownricecerealinthemarket.Useitinsteadofregularbrownriceinthisrecipetomakethisalkaline-friendlydishevenquickerandeasier.
3cupscookedbrownrice
1cupalmondmilk
1packetstevia
Inamediumsaucepan,combinethebrownriceandthealmondmilk.Simmerovermediumheatfor5minutes,stirringconstantly,untilthemixtureisthickandcreamy.
Removefromheat.Stirinthestevia.
Divideamong6bowlsandserve.
Serves6.Preptime:5minutes.Cooktime:5minutes
___________PERSERVING(½CUPPORRIDGE):CALORIES:236/TOTALFAT:1.8G/CARBOHYDRATES:48.3G/FIBER:3.6G/PROTEIN:7G
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PUMPKIN-SPICEQUINOACASSEROLE
This hearty casserole can be assembled the night before baking to make morningpreparationasnap.Quinoaisaproteinpowerhousethataddsanuttyflavor.Thepumpkinholds its own with tons of beta-carotene and fiber. And using cooked quinoa makesassemblyeveneasier.Thisbreakfastisonethatwillkeepyougoingallmorninglong.
RecipeTipYoucanactuallymicrowavethisdishtomakeitevenfaster.Simplypopthemixtureintothemicrowavefor7minutesonhigh,oruntilthepumpkinisset.
Cookingspray
3cupscookedquinoa
1(15-ounce)canpumpkinpurée
½cupwater
1vanillabean,splitlengthwiseandseedsscrapedout
1teaspooncinnamon
½teaspoonnutmeg
½teaspoongroundginger
¼teaspoongratedfreshginger
¼teaspoonseasalt
Preheattheovento350°F.
Spraya4-cupcasseroledishandsetaside.
Inamediumbowl,stirtogetherthequinoa,pumpkin,water,vanillabeanseeds,cinnamon,nutmeg,groundginger,freshginger,andsalt.
Transferthemixturetothepreparedcasseroledish.Bakefor15minutes,oruntilgoldenandbubbly.
Serves6.Preptime:5minutes.Cooktime:15minutes
___________PERSERVING(1CUP):CALORIES:26/TOTALFAT:5G/CARBOHYDRATES:57.1G/FIBER:7.7G/PROTEIN:12G
BAKEDSWEETPOTATOANDAPPLE
OVEN-BAKEDONIONRINGS
VEGETABLECHIPS
SWEETPOTATOFRIES
SANTA’SGINGERSNAPS
SNICKERDOODLECOOKIES
BETTERTHANGIRLSCOUTCOOKIES
BANANAMUFFINS
ALMOND-QUINOAMUFFINS
SELF-FROSTINGCARROTCAKE
PUMPKIN-RHUBARBPIE
BAKEDAPPLESANDRAISINS
ROASTEDGARLICCABBAGE
CINCODEMAYOCASSEROLE
THEMONSTERMASH
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BAKEDSWEETPOTATOANDAPPLE
Thisisamostunusualyetdelicioustreat.It’sgreatforbreakfastordessert.Asanaddedbonus,yourhousewill fillwith thescentofautumn.And,yourbellywillbefilledwithnutrition.
RecipeTipAswith theotherapple recipes in thisbook,youcanuseany typeofappleyoulike.Or,fillthesweetpotatowithapplesauceorAppleButter(here).
1mediumsweetpotato
1mediumapple,peeledanddiced
½teaspooncinnamon
Pinchseasalt
Preheattheovento350°F.
Cutthesweetpotato,lengthwise,about1inchdeep.Spreadthepotatoopenandplaceitinabakingdish.
Placetheappleinsidethesweetpotato’sopening.Sprinklethecinnamonandsaltontop.
Coverwithaluminumfoil.Placethedishinthepreheatedovenandbakefor40minutes,oruntilthepotatoissoft.
Servewarm.
Serves1.Preptime:5minutes.Cooktime:40minutes
___________PERSERVING:CALORIES:198/TOTALFAT:0.2G/CARBOHYDRATES:48.7G/FIBER:8.2G/PROTEIN:2.3G
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OVEN-BAKEDONIONRINGS
Thesebakedonionringsaregreatasasnackwhilewatchingthegame,orservedasasidedish.Bakingthemslashesfatandcalories.Andusingalmondmealinsteadofwheatflourmakesthisrecipealkalinefriendly.ServewithHomemadeKetchup(here)orHomemadeBarbecueSauce(here)—exceptifyou’reontheThyroid-SupportPlan,inwhichcaseyoushouldavoidfoodsorcondimentscontainingtomatoproducts.
RecipeTipForasweeteronionring,chooseasweetonionlikeVidaliaorMaui.
Cookingspray
⅔cupalmondmeal
1teaspoongarlicpowder
1teaspoononionpowder
½teaspoonpaprika
½teaspoonseasalt
½cupalmondmilk
1largeonion,slicedinto¼-inch-thickslices
Preheattheovento425°F.
Sprayabakingsheetwithcookingspray.
Onaplate,mixtogetherthealmondmeal,garlicpowder,onionpowder,paprika,andseasalt.
Pourthealmondmilkintoamediumbowl.
Diponeonionsliceintothemilk.Thendredgeitintheseasonedalmondmealandplaceitonthebakingsheet.Repeatwiththeremainingonionslices.
Placethesheetinthepreheatedovenandbakefor6minutes.Turneachsliceoverandbakefor4minutesmore,oruntilcrispy.
Servewarm.
Serves2.Preptime:5minutes.Cooktime:10minutes
___________PERSERVING(½FINISHEDRECIPE):CALORIES:210/TOTALFAT:14.1G/CARBOHYDRATES:6.4G/FIBER:3.2G/PROTEIN:6.3G
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VEGETABLECHIPS
These crunchy chips are more flavorful and nutritious than conventional potato chips.And, because they’re baked, not fried, they fall perfectly within the guidelines of theAlkalineDiet.ServethemwithSpinach-ArtichokeDip(here)orHealthyHummus(here).Feelfreetouseotherrootvegetablesandhavefunexperimenting.
RecipeTip Toss these chips with garlic powder, chili powder, curry powder, or otheralkaline-friendlyseasoningstoaddvariety.
1parsnip,peeled
1largecarrot,peeled
1beet,peeled
1sweetpotato,peeled
1teaspoonseasalt
Cookingspray
Preheattheovento375°F.
Usingafoodprocessorattachment,mandoline,orfoodslicer,slicetheparsnip,carrot,beet,andsweetpotatointoverythinslices.Laytheslicesflatonapapertowelandsprinklewiththesalt.Coverwithmorepapertowelandletsitfor15minutes.
Blotanymoistureonthevegetableslices.
Sprayabakingsheetwithcookingspray.
Placethevegetableslicesinasinglelayeronthebakingsheet.Spraythevegetableswithcookingspray.
Placethesheetinthepreheatedovenandbakeforabout20minutes,oruntilcrisp.
Serves4.Preptime:5minutes.Cooktime:20minutes
___________PERSERVING(¼OFFINISHEDRECIPE):CALORIES:69/TOTALFAT:0.2G/CARBOHYDRATES:16.1G/FIBER:3.5G/PROTEIN:1.4G
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SWEETPOTATOFRIES
Sweetpotato fries are all the rage thesedays. It’snowonder, sinceonepotatocontainsmore than twice thedaily requirement of vitaminA.Thesebaked fries are so easy anddelicious,youwon’tmissthefryer.Forvariation,sprinklethemwithgarlicpowder,chilipowder,nutritionalyeast,orsteviamixedwithcinnamon.
RecipeTipThereisadifferencebetweensweetpotatoesandyams.Sweetpotatoeshaveanorangefleshandyamshaveawhiteflesh.Botharedeliciouswhenmadeintofries.
2sweetpotatoes,peeledandcutintofries
Cookingspray
1teaspoonseasalt
Preheattheovento425°F.
Sprayabakingsheetwithcookingspray.
Placethefriesinasinglelayeronthesheet.Coatthefrieswithcookingsprayandsprinklewiththesalt.
Placethesheetinthepreheatedovenandbakefor15minutes.Turnthefriesover.Cookfor15minutesmore,oruntilcrisp.Serve.
Serves2.Preptime:10minutes.Cooktime:30minutes
___________PERSERVING(½FINISHEDRECIPE):CALORIES:71/TOTALFAT:0.02G/CARBOHYDRATES:5.8G/FIBER:0.3G/PROTEIN:2.1G
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SANTA’SGINGERSNAPS
Bet you didn’t think you could have cookies that were alkaline friendly! Well, theingredientsforthesetreatsareallonthe“Go”list.Thesegingersnapsaresotenderanddeliciousthatyouwon’twanttosharethemwithSanta.Servewithsomechilledalmondmilkandfeellikeakidagain!
Recipe Tip Don’t use fresh ginger in this recipe. It won’t mix in as well with theingredientsandyou’llbeleftwithchunksofstronggingerinthecookie.
½cupalmondflour
⅓cupcoconutflour
⅓cupcoconutsugar
2tablespoonsarrowrootpowder
½teaspoonbakingsoda
½teaspoongroundginger
½teaspooncinnamon
¼teaspoonseasalt
¼teaspooncloves
¼cupcoconutoil
3tablespoonsgroundflaxseed,soakedin3tablespoonswarmwater
Preheattheovento350°F.
Lineabakingsheetwithparchmentpaper.
Inalargebowl,mixtogetherthealmondflour,coconutflour,coconutsugar,arrowroot,bakingsoda,ginger,cinnamon,salt,andcloves.
Inamicrowaveablebowl,meltthecoconutoilbymicrowavingonhighfor30seconds.Combinethiswiththeflaxseedmixture.Addthecoconutoilmixturetothebowlwiththedryingredients.Stirtocombine.Thedoughwillbestiff.
Scoopthedoughbytablespoonfulsandrollbyhandintoballs.Placethedoughballsontothepreparedbakingsheetandflattenintodiscs.
Placethesheetintothepreheatedovenandbakefor10to15minutes,oruntilfirm.
Letcoolbeforeserving.
Serves6.Preptime:10minutes.Cooktime:10to15minutes
___________PERSERVING(2COOKIES):CALORIES:174/TOTALFAT:10.4G/CARBOHYDRATES:17.2G/FIBER:1.7G/
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SNICKERDOODLECOOKIES
Thisrecipe takes thebasiccookie ingredientsandaddsyummyvariationson the theme.Feelfreetoexperimentbyaddingfoodsonthe“Go”list.Here,theclassicSnickerdoodlesugarcookieisreinventedwithanintensevanillaflavor.
½cupalmondflour
⅓cupcoconutflour
⅔cupcoconutsugar,divided
2tablespoonsarrowrootpowder
½teaspoonbakingsoda
¼teaspoonseasalt
1teaspooncinnamon
¼cupcoconutoil
3tablespoonsgroundflaxseed,soakedin3tablespoonswarmwater
1vanillabean,splitlengthwiseandseedsscrapedout
Preheattheovento350°F.
Lineabakingsheetwithparchmentpaper.
Inalargebowl,mixtogetherthealmondflour,coconutflour,⅓cupcoconutsugar,arrowroot,bakingsoda,andsalt.
Inasmallbowl,addtheremaining⅓cupcoconutsugarandthecinnamon.Stirtocombine.Setaside.
Inamicrowaveablebowl,meltthecoconutoilbymicrowavingonhighfor30seconds.Addtheflaxseedmixtureandvanillabeanseeds.Stirtocombine.
Stirthecoconutoilmixtureintothebowlwiththedryingredients.Mixtocombine.Thedoughwillbestiff.
Shapethedoughbyhandinto1-inchballs.Rolleachdoughballintothereservedcinnamonsugar.Placethemonthepreparedbakingsheetabout1½inchesapart.
Placethebakingsheetinthepreheatedovenandbakefor10to12minutes,oruntilthetopsarebrowned.
Coolonawirerackandserve.
Serves6.Preptime:10minutes.Cooktime:10to12minutes
___________PERSERVING(2COOKIES):CALORIES:174/TOTALFAT:10.4G/CARBOHYDRATES:17.2G/FIBER:1.7G/
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BETTERTHANGIRLSCOUTCOOKIES
Thisrecipeisalittlemorecomplicatedthansomeothersinthisbook.Theadvantageofthis recipe is that it’s a raw recipe,meaning it’snotbaked.Because the recipecontainsalkalized cocoa powder, these cookies count as part of your 20 percent. Freeze anyleftoverstopracticeportioncontrolonthesedelicious,healthytreats.
RecipeTipDutch-processingusespotassiumcarbonate toneutralize thehighacidityofcocoa to a pH of 7. Look for Dutch-processed cocoa in your local market or underResources.
Forthecookiebase
1cupdriedshreddedunsweetenedcoconut
1cuprawalmonds
2pinchesseasalt
2½tablespoonscoconutoil,melted
1packetstevia
Forthecoconutcaramellayer
½cupdriedshreddedunsweetenedcoconut
8Medjooldates
1tablespoonwater,plusadditionalasneeded
2tablespoonscoconutoil,melted
Pinchseasalt
Forthechocolateicing
4tablespoonscoconutoil,melted
1packetstevia
4tablespoonsunsweetened
Dutch-processedcocoapowder
Tomakethecookiebase:
Lineabakingsheetwithparchmentpaper.
Inafoodprocessor,blendthecoconutfor60seconds.Addthealmondsandsaltandblenduntiltheyaregroundintoameal.Blendinthecoconutoilandsteviauntiladoughforms.
Rollthedoughbetweentwosheetsofwaxpapertoa¼-inchthickness.Freezethedoughfor10minutes,oruntilfirm.
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Usingaroundcookiecutter,cutout12cookies.Placeeachcookiebaseontheparchment-linedbakingsheet.
Tomakethecoconutcaramellayer:
Preheattheovento350°F.
Onanotherbakingsheet,spreadthecoconutinanevenlayer.Toastitinthepreheatedovenfor5minutes,takingcarethatitdoesn’tburn.Removeandcool.
Inafoodprocessor,addthedates,water,andcoconutoil.Blendtocombine.Addthesaltandmorewater,ifneeded.Continuetoblenduntilthemixtureresemblescaramel.Addthetoastedcoconutandmixtocombine.
Spreadanequallayerofthecaramel-coconutmixtureontoeachcookiebase.
Tomakethechocolateicing:
Inasmallbowl,mixtogetherthecoconutoil,stevia,andcocoapowder.
Withaspoon,drizzletheicingovereachofthe12cookies.
Refrigeratethecookiesfor10minutestosolidifythelayersbeforeeating.
Serves12.Preptime:30minutes.Cooktime:5minutes,totoastthecoconut
___________PERSERVING(1COOKIE):CALORIES:180/TOTALFAT:16.9G/CARBOHYDRATES:7.4G/FIBER:2.3G/PROTEIN:2.2G
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BANANAMUFFINS
Thesemuffinsaremadewithalmondbutter,whichcanbefoundnearthepeanutbutterinmostmarkets.Make sureyouget a brandwithno added sugaror oil.Also, usemuffinliners sprayedwith cooking spray so they comeout of thepanmore easily.Freeze anyleftovers(ifyouhavethem!)foraquick,on-the-gohealthytreat.
RecipeTipWhenyourbananasarestarting toget ripe,peel themandfreeze them.Youcanusetheminsmoothiesorbanana“icecream,”butyoucanalsousetheminthismuffinrecipe.Theygetabitmushy,butsincethey’reblended,itdoesn’tmatter.
Cookingspray
2ripebananas
1cupdates
½cuproastedcreamyalmondbutter
½cupcoconutflour
¼cupcoconutoil,melted
2teaspoonsbakingsoda
½teaspoonseasalt
1vanillabean,splitlengthwiseandseedsscrapedout
Preheattheovento350°F.
Lineamuffinpanwithpaperlinersandspraythelinerswithcookingspray.
Inafoodprocessor,addthebananasanddatesandblenduntilsmooth.
Addthealmondbutter,coconutflour,coconutoil,bakingsoda,salt,andvanillabeanseedstotheprocessorandpulseuntilathickbatterforms.
Withanicecreamscoop,scoopthebatterintothelinedmuffintins,fillingeachtwo-thirdsfull.
Placethemuffinsinthepreheatedovenandbakefor15to18minutes,oruntilatoothpickinsertedintoamuffincomesoutclean.
Coolandserve.
Serves12.Preptime:5minutes.Cooktime:15to18minutes
___________PERSERVING(1MUFFIN):CALORIES:181/TOTALFAT:10.1G/CARBOHYDRATES:21.7.4G/FIBER:2.6G/PROTEIN:3.8G
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ALMOND-QUINOAMUFFINS
The quinoa adds a slight crunch to these muffins that is reminiscent of a poppy seedmuffin.Italsoaddsatonofproteintokeepyougoingallmorninglong.Thisisn’taverysweetmuffinandisagreatalternativewhenyoudon’twantsomethingoverlysweetbutdon’twantsomethingsavoryeither.Aswiththeothermuffinrecipe,usesprayedlinerssothatthemuffinscomeoutwithoutsticking.
RecipeTip If youpreferyourmuffins a littlebit sweeter, addapacketof stevia to thebatterandmixwell.
Cookingspray
1cupvanillaalmondmilk
¼cupapplesauce
1tablespoongroundflaxseed
1vanillabean,splitlengthwiseandseedsscrapedout
1¼cupscoconutflour
¼cupalmondflour
1½teaspoonsbakingpowder
½teaspoonseasalt
½teaspoongroundcinnamon
1¼cupscookedquinoa
Preheattheovento350°F.
Lineamuffinpanwithpaperlinersandspraythelinerswithcookingspray.
Inafoodprocessor,placethealmondmilk,applesauce,flaxseed,andvanillabeanseeds.Blenduntilsmooth.
Inamediumbowl,mixtogetherthecoconutflour,almondflour,bakingpowder,salt,andcinnamon.Addthesedryingredientstothefoodprocessorandpulseuntilabatterforms.
Addthequinoaandmixuntilblendedcompletely.
Withanicecreamscoop,scoopthebatterintothelinedmuffinpan,fillingeachtwo-thirdsfull.
Placethepaninthepreheatedovenandbakefor15to18minutes,oruntilatoothpickinsertedcomesoutclean.
Coolandserve.
Serves12.Preptime:15minutes.Cooktime:15to18minutes
___________PERSERVING(1MUFFIN):CALORIES:170/TOTALFAT:6.1G/CARBOHYDRATES:24.9G/FIBER:2.3G/PROTEIN:4.5G
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SELF-FROSTINGCARROTCAKE
Thiscake isamazinglymoistbecauseof thewatercontentof thepineappleandcarrots.Thesecretistomakethecakebatterfirstandthenaddthepineappletothecentersothejuiceisevenlymixed.Thiscakeself-frostsbyformingatoppingthatismadewhenyouturnthecakeupsidedown.Withthisrecipe,youcanhaveyourcakeandbehealthyeatingittoo!
RecipeTipIfyoudon’thavecrushedpineappleonhand,youcanusecannedpineapplechunksorevenringsbyprocessingtheminafoodprocessor.
Cookingspray
⅓cupcoconutoilplus3tablespoons,melted,divided
½cupgratedcarrot
1¼cupsalmondflour
1½teaspoonsbakingpowder
¼teaspoonseasalt
1(8-ounce)cancrushedpineappleinjuice,drained,juicereserved(about¾cup)
½cupflakedunsweetenedcoconut
⅓cupchoppedalmonds
Preheattheovento350°F.
Sprayan8-inchroundcakepanwithcookingspray.
Inalargebowl,combine⅓cupcoconutoilandthecarrot.
Inamediumbowl,sifttogetherthealmondflour,bakingpowder,andsalt.Addthesedryingredientstothecarrot-oilmixture,thenaddthereservedpineapplejuice.Mixwellaftereachaddition.
Spreadhalfofbatterinthepreparedpan.Addthecrushedpineappleinanevenlayeroverthebatter.Topwiththeremainingcakebatter.
Inasmallbowl,combinethecoconut,almonds,andtheremaining3tablespoonscoconutoil.Sprinklethealmondmixtureevenlyoverthecake.
Placethepaninthepreheatedovenandbakefor35to40minutes,oruntilacaketestercomesoutclean.
Carefullyflipthepanupsidedownontoacakeplatetorevealaperfectlyformedcake!
Serves8.Preptime:15minutes.Cooktime:35to40minutes
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PUMPKIN-RHUBARBPIE
Thisisnotasweetpie,butisinsteadsavory.Inmanypartsoftheworld,pumpkiniseatenlikeanyothergourdor squash.Theadditionof rhubarbaddsanice tartness, aswell asmakingthepieabeautifulcolor.UsetheAll-PurposePieCrust(here)asabase.Youcanalsoservethiscrustless.
Recipe Tip For an exotic presentation, bake this pie inside a scooped out pumpkin,omittingthecrust.
1All-PurposePieCrust(here)
1bunchrhubarb,trimmedandchopped
1(8-ounce)canpumpkinpurée
1teaspoonnutmeg
1teaspooncinnamon
1teaspoonginger
1teaspoonchilipowder
1teaspoonfreshlygroundblackpepper
Dashseasalt
1packetstevia
Preheattheovento350°F.
Linean8-inchpieplatewiththepreparedcrust.
Bringamediumpotfilledwithwatertoaboil.Whenthewaterboils,removethepotfromheat,addtherhubarbtothewater,andletsitfor4minutes.Draintherhubarb.
Inafoodprocessor,placetherhubarb,pumpkin,nutmeg,cinnamon,ginger,chilipowder,pepper,salt,andstevia.Blenduntilsmooth.
Pourthemixtureoverthepiecrust.Coverwithaluminumfoil.
Placethepaninthepreheatedovenandbakefor30minutes.
Coolcompletely,andserve.
Serves8.Preptime:10minutes.Cooktime:30minutes
___________PERSERVING(⅛OFFINISHEDPIEWITHCRUST):CALORIES:148/TOTALFAT:9.8G/CARBOHYDRATES:38G/FIBER:6.9G/PROTEIN:11.6G
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BAKEDAPPLESANDRAISINS
Theysayanappleadaykeepsthedoctoraway.Withthisbakeddish,you’llfindyourselfhanging out in Hotel Delicious instead of a hospital. These apples are also great cold,toppedwith someCoconutWhippedCream (here).You can use any kind of apple youwish,butGrannySmithtendstoholdupbestwhenbaking.
RecipeTipTherearetwokindsofraisins,brownandgolden.Brownraisinscomefromred grapes and golden ones come from green grapes. Use both for an extra serving ofmicronutrients.
2apples,topsremovedandreserved
¼cupraisins
1teaspooncinnamon
1packetstevia
Preheattheovento350°F.
Withaspoon,scoopouttheinsidesoftheapplesandplacethecontentsintoamediumbowl,discardingthecoreandseeds.Becarefultoleaveenoughappleinsidetheskinsoyouhaveashellandtheskinisnotpierced.
Inthemediumbowl,addtheraisins,cinnamon,andsteviaandmixtogetherwiththescooped-outapplepieces.
Spoontheapplemixture,evenlydivided,backintotheappleshells.Covereachwithareservedtop.
Placetheapplesinabakingpanandbakefor15minutes,oruntiltheapplesaresoft.
Coolslightlyandservewarm.
Serves2.Preptime:5minutes.Cooktime:15minutes
___________PERSERVING(1FILLEDAPPLE):CALORIES:95/CARBOHYDRATES:25.1G/FIBER:4.4G
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ROASTEDGARLICCABBAGE
This dish is so easy and delicious you’ll wonder why you never thought of it before.Simply slice a head of cabbage, season it, and bake it. If you’re not a fan of cabbage,definitely try this recipe and see if it changes yourmind.You can serve this as a plateunderneaththeCurriedEggplant(here)orroastedvegetables.
RecipeTipTry using purple cabbage instead of green; it basically tastes the same butoffersamoredramaticpresentation.
1(2-pound)headorganicgreencabbage,cutinto1-inch-thickslices(about8slices)
1½tablespoonscoconutoil
2to3largegarliccloves,smashed
Pinchseasalt
Preheattheovento425°F.
Placethecabbageslicesinabakingpanandbrushonbothsideswiththecoconutoil.
Rubeachcabbageslicewithgarlicandsprinklewithsalt.
Placethepaninthepreheatedovenandroastfor20minutes.Flipthecabbageslicesover.Roastforanother20to25minutes,untiltheedgesarebrownandcrisp.
Serves4.Preptime:5minutes.Cooktime:45minutes
___________PERSERVING(2CABBAGESLICES):CALORIES:90/TOTALFAT:5.3G/CARBOHYDRATES:10.3G/FIBER:4.5G/PROTEIN:2.3G
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CINCODEMAYOCASSEROLE
This is a great recipe to bring to a party when you’re not sure there will be alkaline-friendlyfoodforyoutoeat.ThequinoaismixedwithtraditionalMexicaningredientsforanauthenticflair.And,sincethereisnocheeseorsourcream,itfitsperfectlywithyoureatingplan.
RecipeTip If you didn’t sprout your beans, don’t worry. You can use regular, cannedblackbeans.Justconsiderthisrecipepartofyour20percentifyouusecannedbeans.
2cupscookedquinoa
¼cupsproutedblackbeans(seehere)
¼cupchoppedfreshcilantro
½redonion,chopped
½teaspoongroundcumin
1avocado,mashed
½teaspoonseasalt
Juiceof1lime
1cupSalsaFresca(here)
Assortedrawvegetables,forserving
Inamediumbowl,combinethequinoa,beans,cilantro,redonion,andcumin.
Inasmallbowl,combinetheavocado,salt,andlimejuice.
Spreadthequinoamixtureintothebottomofaservingdish.Topwiththeavocadoandsalsa.
Serveaccompaniedbytherawvegetables.
Serves6.Preptime:15minutes
___________PERSERVING(½CUP):CALORIES:309/TOTALFAT:10.8G/CARBOHYDRATES:45.8G/FIBER:8.1G/PROTEIN:10.7G
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THEMONSTERMASH
This is the ultimate comfort food. The recipe contains warming layers of mashedvegetables.Curlupbyafirewithaplateofthisandsomewarmteaandletthevita-minsandmineralshealyoufromtheinside.Freezeanyleftoverssoyoucanhavethisonhandafteratoughday.
RecipeTipAddalayerofmashedbabyornewpotatoesifyouwish.Ifyouaddthesenewfoods,you’lljustneedtoupdatetherecipe’snutritionalinformation.
1sweetpotato,peeledanddiced
2cupscookedcauliflowerflorets
1cupalmondmilk,roomtemperature,divided,plusadditionalasneeded
1teaspoonseasalt,divided
2cupscookedbroccoliflorets
Placethesweetpotatoinasmallpanofwater.Bringthewatertoaboil.Cookthesweetpotatofor7minutes,oruntilitissoft.Drainandsetaside.
Whilethesweetpotatoiscooking,placethecauliflowerinalargemixingbowl.Add⅓cupalmondmilkand⅓teaspoonsalt.Mashthecaulifloweruntilsmooth,addingadditionalalmondmilkifneeded.Removefromthemixingbowlandsetaside.
Inthesamelargemixingbowl,addthebroccoli,⅓cupalmondmilk,and⅓teaspoonsalt.Mashthebroccoliuntilsmooth.Removefromthemixingbowlandsetaside.
Inthesamelargemixingbowl,addthewarmsweetpotatoes,theremaining⅓cupalmondmilk,andtheremaining⅓teaspoonsalt.Mashthesweetpotatountilsmooth.
Placeone-halfofthemashedsweetpotatointhebottomofeachoftwomediumbowls.Addone-halfofthemashedcauliflowertoeachbowlontopofthesweetpotato.Layerthatwithone-halfofthemashedbroccoliineachbowl.Servewarm.
Serves2.Preptime:15minutes.Cooktime:7minutes
___________PERSERVING(½FINISHEDRECIPE):CALORIES:158/TOTALFAT:0.5G/CARBOHYDRATES:27.1G/FIBER6.8G/PROTEIN:7.7G
SUSHIHANDROLL
PARTYMIX
HERBEDCRACKERS
SPINACH-ARTICHOKEDIP
HEALTHYHUMMUS
TEAPARTYCUCUMBERSANDWICHES
MANGO-BARBECUESLIDERS
MOVIENIGHTCAULIFLOWERPOPCORN
BANANACANDYCOINS
CHILE-LIMEMANGOSLAW
HANGUPTHEPHONEMINI-PIZZAS
BUFFALOFLOWERS
SZECHUANGREENBEANS
EGGPLANTROLLUPS
MUSHROOMPÂTÉ
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SUSHIHANDROLL
Traditional sushi rice is usuallywhite rice, seasonedwith a sweet vinegar. Since thosefoodsareonthe“NoGo”list,brownrice issubstitutedhere.Soysauceisalsoanacid-producing food, so this recipe calls for sesameoil and sesame seeds.Wasabi is a spicycondimentthatisalkaline-producing.Useitsparinglyasitisintense.
RecipeTipYoucanusequinoainsteadofthebrownriceforachangeofpace.
2noriseaweedsquares
¼cupcookedbrownrice,divided
Wasabi,forgarnish(optional)
½avocado,diced,divided
½cucumber,peeledanddiced,divided
1teaspoonsesameoil,divided
1teaspoontoastedsesameseeds,divided
Placeonenorisheetinyourhand.Add2tablespoonsbrownrice,wasabi(ifusing),halfofthedicedavocado,andhalfofthedicedcucumber.
Drizzlewith½teaspoonofsesameoil.Sprinkle½teaspoonofthesesameseeds.
Wrapthenoriaroundthefillingsoitlookslikeacone.Carefullysetonaplate.
Repeatwiththeremainingingredientsforasecondhandroll.
Serveandeatimmediately.
Serves1.Preptime:10minutes
___________PERSERVING:CALORIES:457/TOTALFAT:27.1G/CARBOHYDRATES:51.1G/FIBER:9.5G/PROTEIN:7G
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PARTYMIX
Thewholepointofapartyistohavefun.Butwhocanhavefunfeelingguiltyabouteatingacid-producing unhealthy food? Instead, serve or bring this party mix and celebratehealthylivingwithyourfriends.It’sfilledwithfiber,vitamins,minerals,andprotein.But,mostly,it’sfilledwithpartyfun.
RecipeTipYoucangetdried,roastedpeasintheAsianfoodsectionofyourlocalmarket.Trythewasabiflavoredonestomakeitspicy!
Cookingspray
1cuprawalmonds
½cupflakedunsweetenedcoconut
1cupraisins
1cupdriedpineapplepieces
½cuproastedpeas
½cuppumpkinseeds
2tablespoonsgarlicpowder
2tablespoonsonionpowder
1teaspoonchilipowder
1teaspoongroundginger
1teaspoonseasalt
1tablespooncoconutoil
Preheattheovento425°F.
Sprayalargebakingpanwithcookingspray.
Inamediumbowl,combinethealmonds,coconut,raisins,pineapple,peas,pumpkinseeds,garlicpowder,onionpowder,chilipowder,ginger,salt,andcoconutoil.
Spreadthemixinanevenlayerinthebakingpan.
Bakefor10minutesinthepreheatedoven,beingcarefulthatitdoesn’tburn.
Removefromtheovenandcoolbeforeserving.
Serves6.Preptime:5minutes.Cooktime:10minutes
___________PERSERVING(¾CUP):CALORIES:227/TOTALFAT:12.7G/CARBOHYDRATES:27.9G/FIBER:4.1G/PROTEIN:5.1G
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HERBEDCRACKERS
It’ssoeasytomakeyourowncrackersthatyouwon’tevenmissthestale-tastingonesthatcomeout of a box.These pack a nutritional fiber-filled punch.The rosemary is said tolowerbloodpressure.Theflaxseedisagreatsourceoffattyacids,whicharenecessaryforthebody’shealth.ServewithSpinach-ArtichokeDip(here)orHealthyHummus(here).
RecipeTipIfyoudon’thaveflaxseedmeal,grindflaxseedsinacleancoffeegrinderorsmallfoodprocessor.Whenmixedwithwater,flaxseedactsasathickener.
2tablespoonsflaxseedmeal
4tablespoonswater
1tablespooncoconutoil
1cupalmondflour
1½teaspoonsfreshrosemary
¾teaspoonfinelychoppedfreshoregano
¾teaspoonfinelychoppedfreshthyme
1tablespoonsesameseeds(optional)
½teaspoonseasalt
Preheattheovento325°F.
Inasmallbowl,combinetheflaxseedmeal,water,andcoconutoil.Refrigeratefor10minutesuntilthemixturethickens.
Inamediumbowl,combinethealmondflour,rosemary,oregano,thyme,andsesameseeds(ifusing).Stirintheflaxseedmixture,combiningthoroughly.
Shapethedoughintoaball.Onparchmentpaper,rollthedoughtoa⅛-inchthickness.Sprinklewiththesalt.
Placetheparchmentwiththedoughonabakingsheet.Cutthedoughinto24crackersofequalsize,beingcarefulnottocutthroughtheparchment.
Placethebakingsheetinthepreheatedoven.Bakefor20minutes,watchingcloselytomakesurethecrackersdon’tburn.
Removefromtheovenandcool.
Serves6.Preptime:15minutes.Cooktime:20minutes
___________PERSERVING(4CRACKERS):CALORIES:118/TOTALFAT:4G/CARBOHYDRATES:17.3G/FIBER:1.6G/PROTEIN:2.9G
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SPINACH-ARTICHOKEDIP
Thispartyand restaurantstaple typically ismadewith fat-laden,acid-producingcheese.It’susuallysosaltythatallyoutasteisfatandsalt—wherearetheveggies?Thisversiontastescreamy (withoutanydairy!), andyoucanactually taste thedelicious spinachandartichoke flavors. Packedwith nutrition and taste, youmay never eat the other versionagain.Justbesuretoleaveoffthetomatoesifyou’refollowingtheThyroid-SupportPlan.
RecipeTipYoucanusefrozenspinachinthisrecipeifyouprefer.Justbesuretosqueezeoutallofthewater.
Cookingspray
¾cuprawcashews
¾cupunsweetenedalmondmilk
2tablespoonsfreshlysqueezedlemonjuice
1garlicclove
¾teaspoonseasalt
1tablespoonnutritionalyeast
2cupsartichokehearts,frozenorcannedinwater,notoil
2cupsbabyspinachleaves
1cupbabytomatoes
Preheattheovento425°F.
Sprayamediumbakingdishwithcookingspray.
Inablender,combinethecashews,almondmilk,lemonjuice,garlic,salt,andyeast.Blenduntilverysmooth.
Addtheartichokehearts,spinach,andtomatoestotheblender.Pulsetocombine,butstillleavingchunksofvegetables.
Transferthediptothepreparedbakingdish.Placethedishinthepreheatedovenandbakefor20minutes.
Removefromtheoven,coolfor5minutes,andservewarm.
Serves6.Preptime:10minutes.Cooktime:20minutes
___________PERSERVING(¼CUP):CALORIES:178/TOTALFAT:15.3G/CARBOHYDRATES:10.3G/FIBER:2.3G/PROTEIN:4.4G
HEALTHYHUMMUS
Traditionalhummusisprettyhealthyalready.But,sincechickpeasareoneofthosefoodsyou should limit, thisversionadds someeggplant toboost the flavorwhile limiting thebeans.Doingsomakesthisrecipetastelikeadeliciouscombinationofhummusandbabaganoush.Toroasttheeggplant,putitinonabakingsheet,andbakeina350°Fovenfor30minutes,oruntilit’ssoft.
RecipeTip If you’re on theThyroid-Support Plan, omit the eggplant and substitute anextracupofchickpeasinstead.
1cupchickpeas,cannedorcooked
1cupeggplant,roastedandpeeled
1garlicclove
1tablespoonsesameoil
1tablespoonfreshlysqueezedlemonjuice
1teaspoonseasalt
Water,forthinning
Inafoodprocessor,combinethechickpeas,eggplant,garlic,sesameoil,lemonjuice,andsalt.Blenduntilcreamysmooth.Addwater,ifneeded,tocreateacreamyconsistency.
Serves4.Preptime:5minutes
___________PERSERVING(½CUP):CALORIES:219/TOTALFAT:6.5G/CARBOHYDRATES:31.9G/FIBER:9.5G/PROTEIN:9.9G
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TEAPARTYCUCUMBERSANDWICHES
Aren’t tea parties fun? Unfortunately, afternoon tea is usually an excuse to eat sugary,high-fat foods. Instead, serve thesebreadless sandwicheswith tea, andperhaps someofthecookiesfromthisbook.Youcanindulgeinarelaxingafternoonandbehappyknowingyou’resupportingyourhealth.
RecipeTipYoucanquicklycooktheasparagus in themicrowaveandthenrun itundercoldwatertocoolit.
½cupHealthyHummus(here)
1cucumber,peeledandslicedinto¼-inchrounds
4asparagusspears,trimmed,cooked,cooled,andfinelychopped
Place1teaspoonofhummusatoponecucumberround.Topwith½teaspoonoftheasparagus.Placeasecondcucumberroundontop.Carefullyplacethesandwichonaservingplate.
Repeatwiththeremainingingredients.
Serves2.Preptime:10minutes
___________PERSERVING(4SANDWICHES):CALORIES:126/TOTALFAT:6.2G/CARBOHYDRATES:14.4G/FIBER:4.5G/PROTEIN:5.9G
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MANGO-BARBECUESLIDERS
OneofthethingsmanypeoplemisswhenfollowingtheAlkalineDietismeat.Whilethisrecipedoesn’tcontainanymeat,itdefinitelyprovidesthatheartybarbecueflavorthatissosatisfying. Bring this dish to a cookout and listen to everyone say, “That looks great!”Theseareverymessy,sohavelotsofnapkinsonhand.
RecipeTip If you don’t have zucchini, substitute 1 cup of cooked, shredded spaghettisquashinstead.
1mango,peeled,pitted,andcutintolargepieces
¼cupHomemadeBarbecueSauce(here)
1zucchini,peeledandjulienned
4portobellomushroomcaps,gillsremoved
Preheatagrilloragrillpanonthestovetoptomediumheat.
Inafoodprocessor,puréethemango.AddtheHomemadeBarbecueSauce.Transferthemixturetoamediumbowl.Addthezucchiniandmixwelltocombine.
Fill1mushroomcapwithhalfofthemango-zucchinimixture.Topwithanothermushroomcap.
Repeatwithremainingingredientsforasecondslider.
Placetheslidersonthegrillandcookfor10minutes,oruntilthedesiredleveloftenderness.
Serveandeatimmediately.
Serves2.Preptime:5minutes.Cooktime:10minutes
___________PERSERVING(1SLIDER):CALORIES:135/TOTALFAT:0.6G/CARBOHYDRATES:32.2G/FIBER:3.1G/PROTEIN:1.7G
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MOVIENIGHTCAULIFLOWERPOPCORN
Therearefewthingsmorefunthansettlinginwithagoodmovieandabowlofpopcorn.But,sincecornisonthe“NoGo”list,whatcanyoudo?Trythisrecipethatusesroastedcauliflower instead of popcorn. Top it with garlic powder, chili powder, or nutritionalyeast.
RecipeTipDon’tusefrozencauliflowerforthisrecipe.Itwillbetoosoggy.
1cauliflowerhead,separatedintosmallflorets
3tablespoonscoconutoil
1teaspoonseasalt
Preheattheovento400°F.
Inalargebowl,combinethecauliflower,coconutoil,andsalt.
Transferthecauliflowertoabakingsheetandspreaditevenlyintoasinglelayer.
Placethesheetinthepreheatedovenandroastforabout30minutes,untilgoldenbrownandslightlycrisp.
Serves4.Preptime:10minutes.Cooktime:30minutes
___________PERSERVING(ABOUT1CUP):CALORIES:107/TOTALFAT:10.3G/CARBOHYDRATES:3.5G/FIBER:1.7G/PROTEIN:1.3G
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BANANACANDYCOINS
Sometimes you justwant something sweet and youwant it now.With these delectabletreats,youdon’thave towait tobakeacakeorabatchofcookies.Youcanbeeatingasweettreatthatwillhelpyourhealthin5minutes!Forthisrecipe,choosebananasthatareonthefirmside.
RecipeTipTrythisrecipewithplantains,thelesssweetcousinofthebanana.Thecoinswillbeslightlyfirmerandlesssweetthanthosemadewithbananas.
2tablespoonsshreddedunsweetenedcoconut
Pinchseasalt
2tablespoonscoconutoil
1banana,peeledandslicedinto¼-inch-thickslices
Onaplate,combinethecoconutandsalt.
Inamediumpansetovermediumheat,meltthecoconutoil.
Presseachbananasliceintothecoconutmixtureuntilcoated.
Gentlyplaceeachsliceintotheheatedcoconutoil.Sautéfor2minutes,flip,andcontinuecookingfor2to3minutesonthesecondside.
Coolslightlyandservewarm.
Serves1.Preptime:2minutes.Cooktime:5minutes
___________PERSERVING:CALORIES:171/TOTALFAT:6.3G/CARBOHYDRATES:28.4G/FIBER:4.4G/PROTEIN:1.5G
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CHILE-LIMEMANGOSLAW
ThisdishisatwistonpopularstreetfoodinLosAngelesandMexico.Limejuiceandakickofchilepowderlivenupthesweet,crispmango.Ifjicamaisunfamiliar,getreadyforatreat.Thismild,crunchyrootisgreatasasnackorinsalads.
Recipe Tip If you’re feeling lazy, skip the skewers and add the lime juice and chilipowderstraightontomangothathasbeenpittedandscored.
1mango,peeledandcutintobite-sizepieces
1cupslicedjicama
1cupslicedbellpepper
Juiceof1lime
1tablespoonchilipowder
Inasmallbowl,combinemango,bellpepper,andjicama.
Squeezethelimejuiceoverthevegetables.Sprinklewiththechilipowder.
Refrigeratefor15minutestoallowflavorstoblendandenjoy.
Serves1.Preptime:5minutes.Coolingtime:15minutes
___________PERSERVING:CALORIES:201/TOTALFAT:1.3G/CARBOHYDRATES:50G/FIBER:5G/PROTEIN:2.8G
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HANGUPTHEPHONEMINI-PIZZAS
There’snoneedtoorderinapizzawhenyoucanhavethesedelicioussnacks.Whiletheyaren’tatruereplicaofpizzabecausetheydon’thavecheese,theywillsurelysatisfyyourcraving in a way that is healthy. The tomato paste gives a healthy boost of lycopene,whichisapowerfulantioxidant.Themushroomcapsactlikealittlebowltoholdallthedeliciousgoodness.
RecipeTipIfyoudon’thavetomatopaste,youcansubstitutejarredpizzasauce.Justbesuretouseabrandwithnoaddedoilorsugar.
Cookingspray
1(6-ounce)canorganictomatopaste
1tablespoongarlicpowder
1tablespoononionpowder
1teaspoondriedoregano
4tablespoonssun-driedtomatoes
½teaspoonseasalt,plusapinch,divided
4portobellomushroomcaps,gillsremoved
4slicesfreshtomato
Preheattheovento350°F.
Sprayabakingpanwithcookingspray.
Inasmallbowl,mixtogetherthetomatopaste,garlicpowder,onionpowder,oregano,sun-driedtomatoes,andseasalt.
Evenlydividethetomatomixtureintothefourmushroomcaps.Topeachwith1tomatosliceandapinchoftheseasalt.
Transferthepizzastothebakingpan,placethepaninthepreheatedoven,andbakefor15minutes,oruntilthepizzasarehotandbubbly.
Serves4.Preptime:5minutes.Cooktime:15minutes
___________PERSERVING(1MINI-PIZZA):CALORIES:66/TOTALFAT:1.3G/CARBOHYDRATES:13.4G/FIBER:2.8G/PROTEIN:2.9G
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BUFFALOFLOWERS
This is anotheroneof thosegame-daystaples.Thisalkaline-friendlyversionofBuffalowingsgivesyouthecrunchyspice,withouttheacid-producinganimalproducts.Youcanadjust thespiciness, ifyouwish,byreducingtheamountofcayennepepper.ServewithcelerysticksandRanchDressing(here).
RecipeTip Insteadof thecayennepepper, tryyour favoritebrandofhot sauce. Justbesuretoavoidtraditionalhotwingsauceasit’susuallyloadedwithsugarandoil.
1teaspoonseasalt
1teaspoongarlicpowder
1teaspoononionpowder
1cauliflowerhead,brokenintoflorets
2tablespoonscoconutoil,melted
½teaspooncayennepepper
Preheattheovento450°F.
Inasmallbowl,mixtogetherthesalt,garlicpowder,andonionpowder.
Seasonthecauliflowerwiththespicemix.Placetheseasonedcauliflowerinabakingpanandintothepreheatedoven.Bakefor10minutes,turnthecauliflowerover,andbakefor10minutesmore.
Inalargebowl,whilethecauliflowerisbaking,combinethecoconutoilandcayennepepper.
Transferthehotcauliflowertothelargebowlwiththecoconutoil.Tosstocoatthoroughlyandreturnthecauliflowertothebakingpan.
Bakefor5minutesmore,untilthesauceisabsorbed.
Removefromtheovenandletsitfor10minutesbeforeserving.
Serves4.Preptime:10minutes.Cooktime:25minutes
___________PERSERVING(ABOUT1CUP):CALORIES:82/TOTALFAT:6.9G/CARBOHYDRATES:4.6G/FIBER:1.8G/PROTEIN:1.5G
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SZECHUANGREENBEANS
ThisclassicChineserestaurantstaplemakesa fantasticsnack.This recipeputsa lightertwistontheoriginalbyroastingthebeansinsteadoffryingthem.Healthyeatingdoesn’thavetobeboring,andtheseaddictivebeansareproof.Usefreshgreenbeansratherthancanned,sotheyaren’tmushy.
RecipeTipTryChinesegreenbeansforachange.Theyarefoundintheproducesectionofsomemarkets.
1poundgreenbeans,endstrimmed
1teaspooncoconutoil
1teaspoonsesameoil
½teaspoonredpepperflakes
2garliccloves,finelychopped
1teaspoonchoppedfreshginger
½teaspoonseasalt
Adjusttheovenrackssothatthetoprackisclosesttothebroiler.
Preheatthebroiler.
Placethegreenbeansinabakingpaninasinglelayer.Broilthebeansforabout10minutes,oruntiltheystarttoshowblackflecks.Removethebeansfromthebroilerandtransferthemtoalargebowl.Setaside.
Inasmallsaucepan,addthecoconutoil,sesameoil,redpepperflakes,garlic,ginger,andsalt.Warmthemixtureovermediumheatuntilitbeginstoshimmerandturnred.Turnofftheheat.
Pourthewarmsauceoverthegreenbeansandtosswelltocombine.
Returnthebeanstothebakingpanandplacebackunderthebroilerfor5minutes.
Removefromtheoven,placethegreenbeansonaservingplatter,andservewarm.
Serves4.Preptime:5minutes.Cooktime:15minutes
___________PERSERVING(4OUNCESSAUCEDGREENBEANS):CALORIES:60/TOTALFAT:2.5G/CARBOHYDRATES:9G/FIBER:4G/PROTEIN:2.2G
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EGGPLANTROLLUPS
These rollupsmake for a great afternoon snackor even a light lunch.These are servedwithatapenade,whichisusuallymadewitholives.Sinceolivesareonthe“NoGo”list,they are omitted here. The filling is high in vitamin C and is so good youmight findyourselfputtingitonallkindsofotherfoods.
RecipeTipTomakesureyoualwayshaveroastedredpeppersonhand,justpopsomeintheoveninabakingpanandletthemroastasyouputawaytheothergroceries.Itshouldtakeabout15minutesat350°F.
Forthetapenade
1(12-ounce)jarpacked-in-waterroastedredpeppers
¼onion,chopped
1garlicclove
1tablespoonfreshlysqueezedlemonjuice
¼teaspoonredpepperflakes
3freshbasilleaves
Fortheeggplant
2eggplants,topsremoved,thinlyslicedlengthwise(about24slices)
Cookingspray
2teaspoonsseasalt
Tomakethetapenade:
In a foodprocessor, add the roasted redpeppers, onion, garlic, lemon juice, redpepperflakes,andbasil.Pulseuntilblendedbutstillchunky.
Tomaketheeggplant:
Preheatthegrilltomedium,orpreheatthebroiler.
Laytheeggplantslicesonabakingsheetandspraywithcookingspray.Sprinklewiththesalt.
Transfertheeggplantslicestothegrillandgrillfor3minutes,oruntilgrillmarksform.Ifyoudon’thaveagrill,placethebakingsheetinthebroilerandbroilinstead.
Removetheeggplantfromthegrillandtransferitbacktothebakingsheet(orremovethebakingsheetfromtheoven).
Ifusingagrill,preheattheovento375°F.
Ifusingabroilerfortheeggplantslices,reducetheovenheatto375°F.
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Place1to2tablespoonsoftapenadeononeendofeacheggplantslice.Rolltheslicesupandoverthefilling,finishingseam-sidedown.Putthesheetbackintheovenandbaketherollsfor10minutesoruntilheated.
Servewarm.
Serves6.Preptime:15minutes.Cooktime:13minutes
___________PERSERVING(4ROLLS):CALORIES:37/TOTALFAT:0.3G/CARBOHYDRATES:8.7G/FIBER:3.5G/PROTEIN:1.4G
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MUSHROOMPÂTÉ
Mushroomsare suchaversatile food!Theyaddameaty flavor tomostdishes.They’realsoanutritionalpowerhouse,astheyareloadedwithessentialnutrientssuchasvitaminD.SpreadthispâtéonHerbedCrackers(here)orVegetableChips(here).
RecipeTipForvariation,experimentwithdifferentkindsofmushrooms.Also,ifyou’refeelingluxurious,drizzleatinybitoftruffleoilontopbeforeserving.
Cookingspray
1onion,chopped
2poundsfreshmushrooms,anykind,finelychopped
2garliccloves,minced
1tablespoonchoppedfreshparsley
¼teaspoonfinelychoppedfreshrosemary
½teaspoonseasalt
1tablespoonfreshlysqueezedlemonjuice
Sprayamediumsaucepanwiththecookingspray.Addtheonionandcookovermediumheatforabout5minutes,oruntiltranslucent.
Addthemushroomsandgarlictothepan.Cookfor10minutesmore,untilcookedthrough.
Removefromtheheatandtransferthemixturetoafoodprocessor.Addtheparsley,rosemary,salt,andlemonjuice.Pulsetoadesiredconsistency.
Serveassuggestedabove.
Serves6.Preptime:5minutes.Cooktime:15minutes
___________PERSERVING(¼CUP):CALORIES:43/TOTALFAT:0.6G/CARBOHYDRATES:7.1G/FIBER3.5G/PROTEIN:5G
SALADINYOURHAND
SALADONASTICK
SOUTH-OF-THE-BORDERSALAD
ROASTEDVEGETABLESALAD
PADTHAISALAD
QUINOAANDAVOCADOSALAD
AVOCADO-CAPRESESALAD
SPICYSESAMENOODLESALAD
SPICYORANGE-BROCCOLISALAD
WARMSPINACHSALAD
ORGANICBABYTOMATOANDKALESALAD
EMERALDFORESTSALAD
ASIANCABBAGESLAW
RUSSIANRUBYSALAD
AVOCADO,STRAWBERRY,SPINACHSALAD
SUMMERDINNERSALAD
UNDER-THE-SEASALAD
MARINATEDVEGETABLES
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SALADINYOURHAND
Theseperfectlyportable lettucewrapsaregreat forwhenyoudon’twant tohasslewithutensils. Just pack everything together and assemble at the last minute. Feel free tosubstitute ingredients dependingonwhat youhaveon “hand,” remembering to skip thetomato if you’re following theThyroid-SupportPlan.Servewith your favorite dressingfromChapter11(seehere).
RecipeTipLet the lettucecome to roomtemperaturebefore filling tomake iteasier tofold.
4leaveslettuce,icebergorromaine
½avocado,diced
1carrot,peeledandshredded
½tomato,diced
⅓cucumber,peeledanddiced
1tablespoonchoppedalmonds
Laythelettuceleavesoutonaplate.
Filleachleafwithone-quartereachoftheavocado,carrot,tomato,cucumber,andalmonds.Wrapeachleafarounditsfilling.
Eatandenjoy.
Serves1.Preptime:10minutes
___________PERSERVING:CALORIES:189/TOTALFAT:13.1G/CARBOHYDRATES:17.8G/FIBER:6.5G/PROTEIN:4.1G
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SALADONASTICK
Youcanserve thisdishcoldorwarm. Ifyouwish togrill these salad sticks,be sure tosoaktheskewersfor15minutespriortousesotheydon’tburnonthegrill.Aswiththeothersaladrecipes in thischapter, feelfree tosubstituteyourfavoritevegetablesfor theonesrecommendedhere,butremembertoomitthecherrytomatoesinallcasesifyou’refollowing theThyroid-SupportPlan.Servewithyour favorite dressing fromChapter 11(here).
RecipeTipTomakethisrecipethyroidfriendly,leaveoffthetomatoes.
1zucchini,slicedinto8pieces
1yellowsquash,slicedinto8pieces
1cucumber,slicedinto8pieces
8cherrytomatoes
8steamedbroccoliflorets
8cauliflowerflorets
Onawoodenskewer,thread1zucchinislice,1yellowsquashslice,1cucumberslice,1cherrytomato,1broccolifloret,and1cauliflowerfloret.Setaside.
Repeattheprocesswithallremainingingredients.
Serveandeat.
Serves2.Preptime:5minutes
___________PERSERVING(4SALADSKEWERS):CALORIES:142/TOTALFAT:1.5G/CARBOHYDRATES:31.2G/FIBER:8.9G/PROTEIN:7.8G
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SOUTH-OF-THE-BORDERSALAD
Thissalad isheartyenough toeatasamaincourse,orservealongsideoneof theotherMexican-inspireddishesinthisbook.AlthoughcornisastapleinmuchMexicanfood,itisonthe“NoGo”list.Youwon’tevenmissithere.Thefreshcilantroisthekeytomakingthissaladbrightanddelicious.ServeitwiththeCilantroSaladDressing(here),ifdesired.
RecipeTipFeelfreetoaddanyothervegetablesyoumightlike,suchasshreddedcarrotorslicedjicama.
5cupschoppedromainelettuce
½cupsproutedblackbeans(seehere)
1cupcherrytomatoes,halved
1avocado,diced
¼cupchoppedalmonds
½cupchoppedfreshcilantro
½cupSalsaFresca(here)
Inalargebowl,addthelettuce,beans,tomatoes,avocado,almonds,cilantro,andSalsaFresca.Tossallingredientstocombine.
Dividethesaladevenlybetweentwobowlsandserve.
Serves2.Preptime:15minutes
___________PERSERVING(ABOUT4CUPS):CALORIES:370/TOTALFAT:16.9G/CARBOHYDRATES:44.3G/FIBER:14.1G/PROTEIN:15.3G
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ROASTEDVEGETABLESALAD
This is theperfectwaytouseupleftovervegetablesafterabarbecue.Ifyoudon’thaveany,simplyroastsomevegetablesspecificallyforthisdish.Doingsoaddsasmoky,sweetflavor to the salad. And, as usual, feel free to use any vegetables you have on hand.Remember,ifyou’reontheThyroid-SupportPlan,omitthecherrytomatoescalledforinthissalad.
RecipeTipThisisanotheroneofthosedishesthat’sgreattohaveonhand.Youcanusetheseroastedvegetablesforsmoothies,soups,wraps,orstir-fries.
½bunchasparagus,trimmed
1pintcherrytomatoes
½cupmushrooms,halved
1carrot,peeledandcutintobite-sizepieces
1redoryellowbellpepper,seededandcutintobite-sizepieces
1tablespooncoconutoil
1tablespoongarlicpowder
1teaspoonseasalt
Preheattheovento425°F.
Inabowl,addtheasparagus,tomatoes,mushrooms,carrot,andbellpepper.Addthecoconutoil,garlicpowder,andsalt.Tosstocoatthevegetablesevenly.
Transferthevegetablestoabakingpan,placeinthepreheatedoven,androastfor15minutes,oruntilthevegetablesaretender.
Transferthevegetablestoalargebowl.Refrigerate,ifdesired.
Dividethevegetablesintotwobowlsandserveeitherwarmorcold.
Serves2.Preptime:10minutes.Cooktime:15minutes
___________PERSERVING(1CUP):CALORIES:132/TOTALFAT:7.3G/CARBOHYDRATES:15.4G/FIBER:4.2G/PROTEIN:2.9G
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PADTHAISALAD
TraditionalPadThaiisastir-frieddishmadewithricenoodles,eggs, tamarind,andfishsauce,andisoftenservedwithchickenorshrimp.Clearly,mostofthoseingredientsaren’talkalinefriendly,butthissaladhasthesamegreatflavorswithnoneofthebadstuff.
RecipeTipThebeansproutscalledforherearethetraditionalones.Theyarefoundintheproduce section of your market. Alternatively, you can use the thinner alfalfa sprouts.Sproutsareasuperalkalinefood.Also,lookfortamarindpasteintheinternationalfoodsectionofyourmarket.
4cupschoppediceberglettuce
1cupbeansprouts
2carrots,cutintothinslicesorspirals
1zucchini,cutintothinstripsorspirals
1scallion,finelychopped
2tablespoonschoppedalmonds
Juiceof1lime
1garlicclove
1teaspoontamarindpaste
1packetstevia
½teaspoonseasalt
Inalargebowl,combinethelettuce,beansprouts,carrots,zucchini,scallion,andalmonds.
Inasmallfoodprocessorbowl,addthelimejuice,garlic,tamarind,stevia,andsalt.Blendtocombine.
Pourthedressingoverthevegetablesandmixthoroughly.
Divideevenlybetweentwobowlsandserve.
Serves2.Preptime:10minutes
___________PERSERVING(ABOUT3CUPS):CALORIES:77/TOTALFAT:3.2G/CARBOHYDRATES:6.4G/FIBER:5.5G/PROTEIN:2G
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QUINOAANDAVOCADOSALAD
Thispowersaladpacksnutritionandflavor.Thequinoaaddsacrunchy,nuttyflavorandisa great source of protein. The avocado adds a creamy balance, and contributes healthyfats. Round out the salad with some tomatoes and cucumbers, and you have a hearty,satisfyingmealthatwillleaveyoufeelinggreat.YoucanevenusethisasafillingfortheSalad inYourHand (here). Omit the cherry tomatoes if you’re following the Thyroid-SupportPlan.
RecipeTipTomake this a dish for a holidayparty, use redquinoa.The red andgreencolorswillbefestivecomplementstoanyseasonalbuffet.
1cupcookedquinoa,cooled
1avocado,cutintocubes
1cupcherrytomatoes,halved
1cupcucumber,peeledanddiced
¼cupchoppedcilantro
1tablespoongarlicpowder
1tablespoononionpowder
1teaspoonseasalt
1tablespoonfreshlysqueezedlemonjuice
Inalargebowl,stirtogetherthequinoa,avocado,tomatoes,cucumber,cilantro,garlicpowder,onionpowder,salt,andlemonjuice.
Chillfor15minutestoallowtheflavorstoblend.
Serveimmediately,orkeeprefrigeratedfor2to3days.
Serves2.Preptime:10minutes
___________PERSERVING(ABOUT2CUPS):CALORIES:433/TOTALFAT:14.8G/CARBOHYDRATES:63.6G/FIBER:9.9G/PROTEIN:13.7G
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AVOCADO-CAPRESESALAD
Thismight just be the simplest recipe in the entire book!A traditional caprese salad issimplylayersofslicedmozzarella,tomatoes,andbasil,drizzledwithextra-virginoliveoilandsprinkledwithsalt.Here, thecheese is replacedwithavocado,and theoilhasbeeneliminated.Thissaladisasbeautifulasitiseasyandhealthy.
RecipeTipIfyoucan’tfindheirloomtomatoes,useanotherlargetomato.Butiftomatoesaren’tinseason,savethisrecipeforatimewhentheyare.Theyarethestar!
2largeheirloomtomatoes,sliced
1avocado,sliced
1bunchbasilleaves
1teaspoonseasalt
Onaplatter,layer1tomatoslice,1avocadoslice,and1basilleaf.Repeatthepatternwithallremainingtomatoslices,avocadoslices,andbasilleaves.
Seasonwiththesaltandserve.
Serves2.Preptime:5minutes
___________PERSERVING(½FINISHEDRECIPE):CALORIES:125/TOTALFAT:10.1G/CARBOHYDRATES:9.1G/FIBER:4.9G/PROTEIN:2G
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SPICYSESAMENOODLESALAD
Aswithallthenoodlerecipesinthisbook,thisoneismadebysubstitutingvegetablesforthe noodles. Spaghetti squash stands in here as a healthy alternative to rice or wheatnoodlesinthistastydish.And,thespicysesamedressingwillmakeitsoyoudon’tevennoticethedifference!Servethissaladwarmorcool.
RecipeTipThis recipe isgreatwith shreddedChinesecabbage insteadof the spaghettisquash.Butyou’llneedtoletitsitinthedressingforanhourorsobeforeservingforthecabbagetosoften.
1roastedspaghettisquash(seenote,below)
2cupscookedbroccoliflorets
1redbellpepper,seededandcutintostrips
1scallion,chopped
1tablespoonsesameoil
1teaspoonredpepperflakes
1teaspoonseasalt
2tablespoonstoastedsesameseeds
Preparethespaghettisquash“noodles”byremovingtheinsideofthecookedsquashwithaforkintoalargebowl.
Addthebroccoli,redbellpepper,andscallion.
Inasmallbowl,combinethesesameoil,redpepperflakes,andsalt.Drizzleatopthevegetables.Tossgentlytocombine.
Garnishwiththesesameseedsandserve.
Toroastaspaghetti squash,cut thesquash inhalf lengthwiseandscrapeout theseeds.Brusheachhalfwith2tablespoonsofcoconutoilandseasonwith1teaspoonofseasalt.Place the squashhalvescut-sideuponabaking sheetandroastat350°F forabout50minutes,oruntilforktender.
Serves4.Preptime:10minutes
___________PERSERVING(1CUP):CALORIES:111/TOTALFAT:6G/CARBOHYDRATES:6.4G/FIBER:2.5G/PROTEIN:2.5G
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SPICYORANGE-BROCCOLISALAD
This salad is so simple andelegantyoucould serve it to company.Or,youcouldeat itstanding in front of your open refrigerator at 11 pm. The combination of broccoli andorange is classic.Thisvitamin-richhigh-fiber saladgoeswellwith just about anyotherdishinthiscookbook.Justdon’tforgettoclosetherefrigeratordoorwhenyou’redone.
RecipeTipStir-frythissaladandeatitwarmforaheartymeal.
4cupscookedbroccoliflorets,cooled
2seedlesstangerines,peeledandseparated
⅓cupfreshlysqueezedorangejuice
2tablespoonssesameoil
2garliccloves,minced
½teaspoonseasalt
¼teaspoonredpepperflakes
Inalargebowl,combinethebroccoliandtangerinesections.
Inablender,combinetheorangejuice,sesameoil,garlic,salt,andredpepperflakes.Blenduntilsmooth.
Pourthedressingoverthebroccolisalad.Refrigeratefor1hourtoblendtheflavors.
Servecold.
Serves4.Preptime:5minutes
___________PERSERVING(1¼CUPS):CALORIES:103/TOTALFAT:7.2G/CARBOHYDRATES:13.7G/FIBER:3.5G/PROTEIN:2.8G
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WARMSPINACHSALAD
Typically, this salad is servedwith a very vinegarywarm bacon dressing. Instead, thisrecipeaddsshiitakemushroomsforanicechewandtoastedalmondsforawarmflavor.Be sure to add thewarm dressing right before serving, so the salad doesn’t get soggy.Also,babyspinachleavestendtobemoretenderthanthelargerkind.
RecipeTipSprinklesomenutritionalyeastonthesaladtoenhancethewarmflavorandgiveyourselfaboostofBvitamins.
1(6-ounce)packagebabyspinachleaves
½cupchopped,toastedalmonds
1tablespoonsesameoil
1tablespoonapplecidervinegar
1teaspoonseasalt
1cupchoppedshiitakemushrooms
Water,asneeded
Inalargebowl,combinethespinachandalmonds.
Inasmallsaucepansetoverlowheat,combinethesesameoil,cidervinegar,salt,andmushrooms.Cookforabout5minutes,oruntilthemushroomssoften,addingwaterifneeded.
Drizzlethemushroomdressingoverthespinach.Tosswelltocoatthespinachleaves.
Serveimmediately.
Serves2.Preptime:2minutes.Cooktime:5minutes
___________PERSERVING(2CUPS):CALORIES:271/TOTALFAT:19.4G/CARBOHYDRATES:20.3G/FIBER:7.6G/PROTEIN:10.2G
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ORGANICBABYTOMATOANDKALESALAD
Kaleisgettingalotofpressthesedaysasasuperfood.And,consideringthatexpertssayitlowerscholesterol,helpsdetoxifythebody,andcanreducetheriskoffivedifferenttypesofcancers,it’snowonder.Kalecanbeabitbitter.Thestemsarethebitterpart,whichiswhythisrecipeonlycallsfortheleaves.Ifyou’renotafan,youcansubstitutelettuceforhalfofthekale.
RecipeTipBesuretowashthekalethoroughly.Likemostleafygreens,itcanhavesandinit.Nothingruinsagreatsaladfasterthanbitingdownongrittysand.
1bunchkale,stemmed,leaveswashedandchopped
2cupsorganicbabytomatoes
2tablespoonsRanchDressing(here)
Inalargebowl,tosstogetherthekaleleaves,tomatoes,andRanchDressinguntilthedressingthoroughlycoatstheleaves.
Divideequallyontotwoservingplatesandenjoyimmediately.
Serves2.Preptime:10minutes
___________PERSERVING(2CUPS):CALORIES:58/TOTALFAT:6.9G/CARBOHYDRATES:1.6G/FIBER:6.8G/PROTEIN:1.1G
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EMERALDFORESTSALAD
Forgenerations,childrenhavereferredtobroccoliastrees.Inthissalad,broccolitreesarecombinedwithasparagusspearstomakeasaladthatJackwouldbeproudtoeatfromhisbeanstalk.Cooked quinoa represents the forest floor in thiswhimsicalmeal. This saladalsomakesanexcellentfillingforaSaladinYourHand(here).
RecipeTipWhenchoosingasparagus,thethinnerthespears,themildertheflavor.Also,whiteasparagushasaverymildtaste.
1cupcookedbroccoliflorets,roughlychopped
1cuptrimmedandcookedasparagusspears,roughlychopped
2cupscookedquinoa,cooled
½cupwater
2tablespoonsfreshlysqueezedlemonjuice
2tablespoonscoconutoil
½teaspoonseasalt
Inalargebowl,combinethebroccoliandasparagus.
Stirinthequinoa.
Inablender,combinethewater,lemonjuice,coconutoil,andsalt.Blenduntiltheingredientsemulsify.Pourthedressingoverthesalad.Stirtocombine.
Refrigeratethesaladfor15minutestochill.
Servecold.
Serves4.Preptime:5minutes
___________PERSERVING(1CUP):CALORIES:364/TOTALFAT:11.8G/CARBOHYDRATES:53G/FIBER:6.2G/PROTEIN:12.2G
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ASIANCABBAGESLAW
Traditional coleslaw is ladenwithgreasymayonnaise, rendering itoff-limits for anyoneinterested in healthy eating.This versionhas anAsian flair. Serve alongside anyof theAsian recipes in this cookbook, or eat a big bowl of it all by itself for lunch. Thecombination of red and green cabbage boosts the nutrition and makes for a beautifulpresentation.
RecipeTipAddsomeslicedscallionsorMandarinorangesforanaddedflavorboost.
2cupsshreddedgreencabbage
2cupsshreddedpurplecabbage
½cupsliced,toastedalmonds
½teaspoonseasalt
¼cupAsianCitrusDressing(here)
Inabowl,combinethegreencabbage,purplecabbage,almonds,andsalt.
Addthedressingandmixwell.Serve.
Serves4.Preptime:5minutes
___________PERSERVING(1CUP):CALORIES:119/TOTALFAT:5.3G/CARBOHYDRATES:17.6G/FIBER:2.6G/PROTEIN:3.9G
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RUSSIANRUBYSALAD
This is a gorgeous salad. It uses ruby red beets, golden beets, and carrots for a colorexplosion.Youcanadjustthesizeeasilybydoublingortriplingtherecipe.Theearthinessofthebeetsandthesweetnessofthecarrotsandraisinsmakethisadelicioustreat.
RecipeTipDidyouknowthatyoucouldbuypurpleandredcarrots?Visitingafarmers’marketororganicfarmcanopenupawholenewworldtodifferentlycoloredvegetables.Feelfreetoexperimentinthiscolorfulsalad.
1redbeet,peeledandshredded
1goldenbeet,peeledandshredded
2carrots,peeledandshredded
2tablespoonshazelnuts
2tablespoonsgoldenraisins
½teaspoonseasalt
Inamediumbowl,stirtogethertheredbeet,goldenbeet,carrots,hazelnuts,goldenraisins,andsalt.
Refrigeratefor15minutestoblendtheflavors.Serve.
Serves2.Preptime:15minutes
___________PERSERVING(1CUP):CALORIES:101/TOTALFAT:0.3G/CARBOHYDRATES:25.3G/FIBER:3.2G/PROTEIN:1.9G
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AVOCADO,STRAWBERRY,SPINACHSALAD
Thissaladjustscreamssummertime.Andwithfresh,ripestrawberries,it’snowonder.Ifstrawberriesaren’tinseason,pickanothersaladtomake.It’sjustnotthesameunlessthestrawberries are juicy and sweet. Also, choose avocados that are firm, but not hard ormushy.
RecipeTipTokeeptheotherhalfoftheavocadofromturningbrown,leavethepitinandwrapitwithplasticwrapbeforerefrigerating.
4cupsbabyspinach
1cupfreshstrawberries,sliced
½cupwholerawalmonds
½avocado,diced
¼cupAvocadoSaladDressing(here)
Inalargebowl,combinethespinach,strawberries,almonds,avocado,anddressing.Tosswelltocoatthesaladevenly.
Serveimmediately.
Serves4.Preptime:5minutes
___________PERSERVING(1½CUPS):CALORIES:117/TOTALFAT:8.7G/CARBOHYDRATES:8.3G/FIBER:3.7G/PROTEIN:4G
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SUMMERDINNERSALAD
Thisbasicsaladcanbeadaptedtoincludewhatevervegetablesyouhaveonhand,andit’sperfectforahotsummernightwhenyoudon’twanttocook.JusttosseverythingtogetherwithyourfavoritedressingfromChapter11(here)andserve.Andareminder,ifyou’reontheThyroid-SupportPlan,remembertoomitthecherrytomatoescalledforhere.
RecipeTip This salad can be made with any kind of lettuce. Experiment with mixedgreensorsomeothervarietyyouhaven’ttriedbefore.
4cupschoppedicebergorromainelettuce
2cupscherrytomatoes,halved
1(14.5-ounce)canwholegreenbeans,drained
½cupshreddedcarrot
1scallion,sliced
1cucumber,peeledandsliced
2radishes,thinlysliced
Inalargebowl,combinethelettuce,tomatoes,greenbeans,carrot,scallion,cucumber,andradishes.
Tosswellwith2tablespoonsofyourdressingofchoiceandserveimmediately.
Serves4.Preptime:5minutes
___________PERSERVING(2CUPS,WITHOUTDRESSING):CALORIES:39/TOTALFAT:0.3G/CARBOHYDRATES:9G/FIBER:2.1G/PROTEIN:1.6G
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UNDER-THE-SEASALAD
Thissaladisnotgoingtobeforeveryone.But,itcontainsalotoffoodsknowntobesuperalkalineandisincrediblyhighintracemineralslikeiodineandiron—thingsthatthebodyreallyneeds.Even ifyou’renot sureyou’ll like it, try itonce.Youmight findyou lovetheseoceanicdelights!
RecipeTipYoucan findseavegetablesandseaweed inahealth foodstore (sometimesyoucanevenfindseaweedinyourregulargrocerystore).YoucanalsofindseavegetablesonlineintheResourcessection.
1cupdriedseavegetables
1ouncedryseaweed
1teaspoonspirulina
1teaspoonapplecidervinegar
1packetstevia
1teaspoonsesameseeds
Reconstitutethedriedseavegetablesandseaweedaccordingtothepackagedirections.
Meanwhile,inasmallbowl,mixtogetherthespirulina,cidervinegar,andstevia.
Draintheseavegetablesandseaweed.Squeezeanyexcessmoisturefromthemandplacetheminamediumbowl.Addthespirulinamixtureandtosstocombine.
Refrigeratefor1hourtoblendtheflavors.
Topwiththesesameseedsandserve.
Serves2.Preptime:5minutes
___________PERSERVING(1CUP):CALORIES:61/TOTALFAT:0.2G/CARBOHYDRATES:4.1G/FIBER:6.5G/PROTEIN:2.3G
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MARINATEDVEGETABLES
This is a classic deli salad, but in this version the acid-producing oil and vinegar arereplacedwithhealthieralternatives.Sincetherearesomebeansinthisrecipe,consideritpartofyour20percent.Chillthissaladovernightsotheflavorscanmeld.
RecipeTipTo lower the acidityof this dish evenmore (soyou can eat itmoreoften),sproutyourbeansandusetheminplaceofthecannedkidneybeans.Justsprout2cupsofdriedbeans(seehere)andenjoythismealasoftenasyoulike!
1(14.5-ounce)canwholegreenbeans,drained
1(16-ounce)cankidneybeans
1(14.5-ounce)cancarrots(or2cupssteamedfreshcarrots)
1cupbuttonmushrooms
1(4-ounce)jarpimientopeppers,drained
1cupwater
¼cupcoconutoil
¼cupapplecidervinegar
2tablespoonsdriedoregano
1tablespoongarlicpowder
1tablespoononionpowder
1teaspoonseasalt
Inamediumbowl,combinethegreenbeans,kidneybeans,carrots,mushrooms,andpimientos.
Inablender,addthewater,coconutoil,cidervinegar,oregano,garlicpowder,onionpowder,andsalt.Blendtoemulsifytheingredients.
Pourthedressingoverthevegetables.Tosstocombine.Coverandchillovernight.
Serves4.Preptime:5minutes
___________PERSERVING(1CUP):CALORIES:198/TOTALFAT:9.7G/CARBOHYDRATES:11.1G/FIBER:3.5G/PROTEIN:2.5G
THEASIANBOWL
THEBREAKUPBOWL
THECOMFORTBOWL
THEFIGHTITOFFBOWL
THEHARVESTBOWL
THEHAWAIIANBOWL
THEHOLLYWOODBOWL
THEINDIANBOWL
THEITALIANBOWL
THELADYANDTHETRAMPBOWL
THELAZYBOWL
THEMEXICANBOWL
THEROSEBOWL
THESOUTHERNBOWL
THESUPERBOWL
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THEASIANBOWL
Thisfirstrecipeinthisbowlchapterisagoodillustrationofthebasicsofbowlassembly.The standardway tomake a good bowl is to layer a grain, a bean, a vegetable, and asauce.Ofcourse, therecipesinthisbookonlyincludeingredientsontheapprovedfoodlist,sograinsoftenarereplacedwithanothervegetable.ThebaseforthisAsianBowlisshreddedcabbage.Ifyou’reinthemoodforawarmbowl,sautéthecabbageandcarrotsfirst.
RecipeTipCashewbutter isusually locatednear thepeanutbutter ingrocerystores. Ifyoucan’t findcashewbutter,youcanusealmondbutter; justmakesure itdoesn’thaveaddedsugar.
1cupshreddedgreencabbage
1cupshreddedredcabbage
1cupchoppedcarrots
¼cupwaterchestnuts
3tablespoonschoppedscallions
1tablespoondarksesameoil
1tablespooncashewbutter
¼teaspoonredpepperflakes,oradditionalasneeded
½teaspoongingerpowder
Hotwater,asneeded
2teaspoonstoastedsesameseeds
Inamediumbowl,layerthegreenandredcabbage,thenthecarrots,waterchestnuts,andscallions.
Inablender,addthesesameoil,cashewbutter,redpepperflakes,andgingerpowder.Blenduntiltheingredientsemulsify.Addhotwater,bytheteaspoon,ifthedressingistoothick.
Pourthedressingoverthevegetables,addsesameseeds,andserve.
Serves1.Preptime:5minutes
___________PERSERVING:CALORIES:317/TOTALFAT:24.7G/CARBOHYDRATES:20.8G/FIBER:6.6G/PROTEIN:7.2G
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THEBREAKUPBOWL
It’s happened to almost everyone. You get dumped. Don’t let that derail your healthyeating plan! Instead of crying over a pint of ice cream, dump these sweet, healthyingredientsintoabowlandsootheyourbodyandyoursoul.
RecipeTipYoucanaddotherfruitsasyoulike.Frozencherriesareagreataddition,asarefreshstrawberries.
2bananas,peeled,sliced,andfrozen
2tablespoonscoconutmilk
2tablespoonsfruit-sweetened-onlystrawberryjam
2tablespoonsgratedunsweetenedcoconut
2tablespoonschoppedtoastedalmonds
¼cupCoconutWhippedCream(here)
Inafoodprocessor,placethefrozenbananas.Addthecoconutmilkandblenduntilthey’retheconsistencyoficecream.Transfertoasingle-servingbowl.
Topthebananaswiththejam,coconut,toastedalmonds,andwhippedcream.
Serveimmediately.
Serves1.Preptime:5minutes
___________PERSERVING:CALORIES:454/TOTALFAT:19.2G/CARBOHYDRATES:69.4G/FIBER:9.6G/PROTEIN:6.9G
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THECOMFORTBOWL
This bowl is perfect for when you’ve had a bad day. Curl up on the couch with thisheartwarming—andhealthy—dish.This is theonly recipe in thebook thatusesmashedpotatoes.Becauseofthis,itshouldbeconsideredpartofyour20percent.
RecipeTipDependingonwhetheryou likepeas,youmaynot find themcomforting. Ifnot, then substitute an alkaline-friendly vegetable that does comfort you, like maybespinachorlimabeans.
1cupcookedbabypotatoes
2tablespoonsalmondmilk
½teaspoonseasalt
½cupgreenpeas
½cupGreatGravy(here)
Inamediumbowl,combinethepotatoes,almondmilk,andsalt.Mashwithaforktothedesiredconsistency.
Topthepotatoeswiththepeasandthegravy.Warmthebowlinthemicrowaveonhighfor1minute,andeat.
Serves1.Preptime:15minutes
___________PERSERVING:CALORIES:205/TOTALFAT:2.4G/CARBOHYDRATES:41.3G/FIBER:7.3G/PROTEIN:8.1G
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THEFIGHTITOFFBOWL
Thisbowliskindofcheating,becauseit’sbasicallyasoup.But,it’sagreatchoicewhenyou think you’re fighting off a cold or the flu. Make a big bowl of this nutritiousconcoction,andshowthosegermsthatyou’re theboss.Your immunesystemwill thankyou.
RecipeTipAddothervegetables toboost thehealingproperties. Ifyou’regoing tousespinach,though,additnomorethan5minutesbeforeserving.
2cupsvegetablebroth
1carrot,peeledandsliced
½cupbite-sizebroccoliflorets
2garliccloves,finelyminced
Inamediumsaucepansetovermediumheat,combinethebroth,carrot,broccoli,andgarlic.Cookfor10minutes,oruntilvegetablesreachadesiredleveloftenderness.
Pourintoabowl,andeat.
Serves1.Preptime:5minutes.Cooktime:10minutes
___________PERSERVING:CALORIES:126/TOTALFAT:2.9G/CARBOHYDRATES:12.8G/FIBER:2.8G/PROTEIN:11.8G
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THEHARVESTBOWL
This recipe is like Thanksgiving in a bowl, but instead of acid-producing turkey andstuffing, this bowl offers the best of the autumnharvest.The combination ofwild rice,apples,sweetpotatoes,andgravyareclassicanddelicious.
RecipeTipAddsomegreenbeansormushrooms, forextranutritionandflavor.Maybeboth!
1cupcookedbrownrice
¼cupcookedwildrice
1apple,peeled,cored,anddiced
½cupmashedsweetpotato
¼cupGreatGravy(here)
Inamediumbowl,layerthebrownrice,wildrice,apple,sweetpotato,andgravy.
Microwaveonhighforabout2minutes,oruntilwarm.Serve.
Serves1.Preptime:10minutes
___________PERSERVING:CALORIES:579/TOTALFAT:3.1G/CARBOHYDRATES:45.7G/FIBER:3.6G/PROTEIN:8.9G
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THEHAWAIIANBOWL
Thisrecipeisoneofthefewinthisbookthatcallsforbrownrice.Sinceit’sonthelimitlist, this bowl should be considered one of your 20 percent meals. The HomemadeBarbecueSaucethattopsthisissodeliciousyoumightwanttotopeverythingwithit.Feelfreetoadddifferentvegetables,asyouchoose.
RecipeTipThesaucewillkeepforafewdaysintherefrigerator,oryoucanfreezeitanditwilllastformonths.
To render this recipe a choice for theThyroid-SupportPlan, substitute theAsianCitrusDressing(here)fortheHomemadeBarbecueSauceusedhere.
½cupcookedbrownrice
1cupsteamedbroccoli
¼cuppacked-in-juicepineapplechunks,drained,liquidreserved
2tablespoonsHomemadeBarbecueSauce(here)
Inamediumbowl,layerthebrownrice,broccoli,andpineapple.
Inasmallsaucepansetovermediumheat,whisktogetherthereservedpineapplejuiceandtheHomemadeBarbecueSauceforabout5minutes,untilthickenedandbubbly.
Pouroverthericeandbroccoliandserve.
Serves1.Preptime:5minutes.Cooktime:5minutes
___________PERSERVING:CALORIES:223/TOTALFAT:1.6G/CARBOHYDRATES:47.6G/FIBER:4.6G/PROTEIN:3.6G
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THEHOLLYWOODBOWL
WhatdoyouthinkofwhenyouthinkofHollywood?Stars!Thisbowlismadewithstar-shapedfood,soyou’llneedastar-shapedcookiecutter.Therecipealsocallsforastarfruitthat,whencut,isnaturallyintheshapeofastar.
RecipeTipEvenifyoudon’tcutthewatermelonintostarshapes,thisisadeliciousbowl.Afterall,Hollywoodstarsmaketheirownrules!
1starfruit
¼watermelon,cutintoslices
¼cupCoconutWhippedCream(here)
Slicethestarfruitintostar-shapedpieces.
Pressthecookiecutterintowatermelonslicestocreatestar-shapedpieces.
Addthestarfruitandwatermelontoasingle-servingbowl.TopwiththeCoconutWhippedCream.
Serveimmediately.
Serves1.Preptime:5minutes
___________PERSERVING:CALORIES:125/TOTALFAT:9.6G/CARBOHYDRATES:9.3G/FIBER:2.7G/PROTEIN:1.8G
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THEINDIANBOWL
Thisdeliciousbowlstartswithalayerofnutty,crunchyquinoa.It’stoppedwithjustafewchickpeas, then a layer of steamed vegetables. Finally, a delicious coconut curry saucedrenchesthisbowlincreamygoodness.
RecipeTipForachangeofpace,addsomeeggplant, too. Just remember thatdoingsowillmakethisunsuitableforthoseontheThyroid-SupportPlan.
1cupcookedquinoa,warmed
1largecarrot,peeled,sliced,andsteamed
½cupcookedcauliflowerflorets
⅛cupchickpeas
¼cupslicedmushrooms
½cupcoconutmilk
1tablespoonyellowcurrypowder
½teaspoongroundginger
1teaspoonseasalt
1tablespoontomatopaste
Inamediumbowl,layerthequinoa,carrot,cauliflower,andchickpeas.
Inasmallsaucepansetovermediumheat,combinethemushrooms,coconutmilk,currypowder,ginger,salt,andtomatopaste.Whiskuntilthemixturesimmers.Cookfor5minutesandthencoolslightly.
Pourthesauceoverthequinoamixtureandserveimmediately.
Serves1.Preptime:10minutes.Cooktime:5minutes
___________PERSERVING:CALORIES:469/TOTALFAT:0.2G/CARBOHYDRATES:26.1G/FIBER:13.5G/PROTEIN:5.4G
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THEITALIANBOWL
ThisrecipehasalltheclassicItalianflavorswithoutthefat-ladenmeatsandsausage.Onceyou’vemade thisonceor twice, feel free toplay aroundwith the ingredients.Addbellpeppers for sweetness, green beans or broccoli for more vegetables, or any gardenvegetablesyouhaveonhand.Besuretousefreshherbs,astheyaddthebrightflavortothisdish.
RecipeTipMake a double batch and combine the ingredients in a potwith 2 cups ofvegetablebrothtomakeaheartyItaliansoup.Warmovermediumheatandservehot.
1(14.5-ounce)cantomatoes,whole,diced,orcrushed,undrained
1mediumonion,diced
½cupslicedzucchini
4garliccloves,minced
⅓cupfreshchoppedbasil
½teaspoonchoppedfreshoregano
2tablespoonsfreshlysqueezedlemonjuice
1cupcookedquinoa,warmed
½cupeggplant,peeled,diced,cooked,andrewarmed
Drain2tablespoonsofliquidfromthetomatoesandaddittoamediumsaucepansetovermediumheat.Addtheonionandsautéfor5minutes,oruntiltranslucent.
Addthetomatoeswiththeirremainingjuices,zucchini,garlic,basil,andoregano.Stirtocombine.Simmerfor5minutes.Removefromtheheatandstirinthelemonjuice.
Inasingle-servingbowl,layerthequinoaandtheeggplant.Topwiththetomatomixture.
Servewarm.
Serves1.Preptime:5minutes.Cooktime:10minutes
___________PERSERVING:CALORIES:390/TOTALFAT:5.4G/CARBOHYDRATES:71.5G/FIBER:10.8G/PROTEIN:14.5G
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THELADYANDTHETRAMPBOWL
ThisbowlisnamedaftertheclassicsceneinthemovieLadyandtheTrampwherethetwocharactersshareabowlofpastaandendupkissing.Assuch,thisistheonlybowlinthechapterthatservestwo—kissingoptional.Spaghettisquashstandsinforthepastainthisdish.AlayeroffreshtomatoesandatoppingofSun-DriedTomatoSauce(here)makethisdate-worthy.
RecipeTip Feel free to layer in any additional vegetables that you like. Mushrooms,spinach,orevenbroccoliwouldbegood.
2cupscooked,shreddedspaghettisquash(seenotebelow)
1cupchoppedfreshtomatoes
1cupSun-DriedTomatoSauce(here)
Layerthespaghettisquashandtomatoesinabowlbigenoughfortwopeople.TopwiththeSun-DriedTomatoSauce.
Inthemicrowave,warmthebowlfor2minutesonhigh,oruntilheatedthrough.
Servewithtwoforksandlotsofnapkins.
Toroastaspaghetti squash,cut thesquash inhalf lengthwiseandscrapeout theseeds.Brusheachhalfwith2tablespoonsofcoconutoilandseasonwith1teaspoonofseasalt.Place the squashhalvescut-sideuponabaking sheetandroastat350°F forabout50minutes,oruntilforktender.
Serves2.Preptime:15minutes
___________PERSERVING(1½CUPSPLUS½CUPSAUCE):CALORIES:153/TOTALFAT:4.1G/CARBOHYDRATE:27.1G/FIBER:4.2G/PROTEIN:3.5G
THELAZYBOWL
TheLazyBowlisforthosenightswhenyoufeelsolazyyoudon’tevenhavethemojotocookthesimplestdish.Thisrecipereliesonleftoversfromotherrecipes.Theformulaissimple:Layer1isagrainorrootvegetable;Layer2isavegetable;Layer3isatoppingorsauce.Thenutritionalinformationiscalculatedgiventhesamplesuggestions.Yourresultswillvarydependingonwhatyouinclude.
RecipeTipIfyouknowyou’regoing tobesuperbusyoneweek,makea littleextraofeverythingyoucooksoyouhaveleftoversonhandtomakeTheLazyBowl.
LayerOne:1cupBabyPotatoHomeFries(here)
LayerTwo:½cupMarinatedVegetables(here)
LayerThree:¼cupHealthyHummus(here)
Inasingle-servingbowl,layerthepotatoes,vegetables,andhummus,andeat!
Serves1.Preptime:5minutes
___________PERSERVING:CALORIES:510/TOTALFAT:9.9G/CARBOHYDRATES:32.4G/FIBER:6.7G/PROTEIN:12.8G
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THEMEXICANBOWL
Whoneeds togo toaMexicanfast-foodrestaurant togetadeliciousandhealthybowl?Notyou!Whenyoumakethiszestybowl,yougetallthetasteandnoneoftheacidifyingingredientsthatoftencomewithtake-outfare.Addachoppedjalapeñoifyoulikethingsonthespicyside.
RecipeTipTomakethisthyroidfriendly,omitthesalsa.
1cupsproutedblackbeans(seehere)
1teaspoongroundcumin
1mediumsweetpotato,cookedanddiced
½cupchoppedcilantro
½avocado,diced
3tablespoonsSalsaFresca(here)
Pinchseasalt
Inasmallbowl,combinethebeansandthecumin.
Inamediummicrowaveablebowl,layerthesweetpotatoesandtopwiththebeans.Warmthevegetablesinthemicrowaveonhighfor2minutes,oruntilheatedthrough.
Removefromthemicrowaveandlayeronthecilantroandavocado,andtopwiththeSalsaFresca.
Seasonwiththesaltandserveimmediately.
Serves1.Preptime:10minutes
___________PERSERVING:CALORIES:436/TOTALFAT:11.4G/CARBOHYDRATES:69.5G/FIBER:17.4G/PROTEIN:17.8G
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THEROSEBOWL
Iflifeisjustabowlofcherries,thenthisrecipeisfulloflife!TheRoseBowlcontainsallredfoodsinadeliciouscombination.Redfoodscontainantioxidants,whichhelphealthebody and prevent disease. They do so by decreasing the inflammation that can causeinternaldamage.
RecipeTipIfyoucan’tfindredquinoa,regularquinoawillworkjustaswell.
1cupcookedredquinoa
½cuproasted,dicedredpeppers
½cupdarkredcherries,pittedandsliced
¾teaspoonredcurrypaste
½cupcoconutmilk
Inasingle-servingbowl,layerthequinoa,redpeppers,andcherries.
Inablender,mixtogetherthecurrypasteandcoconutmilk.Pourtheliquidoverthelayeredquinoa,peppers,andcherries.
Microwaveonhighforabout2minutes,oruntilwarm.
Serves1.Preptime:5minutes
___________PERSERVING:CALORIES:401/TOTALFAT:1.8G/CARBOHYDRATES:64.5G/FIBER:6.7G/PROTEIN:16.7G
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THESOUTHERNBOWL
Eating this bowlwillmake you feel like you’re in theDeepSouth.With sweet potato,southerngreens,andokra,thispacksalotofnutritionintoonemeal.Greenstypicallyaremadewithmeat, but this version tastes just as great with alkaline-friendly ingredients.Also,ifyou’renotafanofokra,giveitatryinthisrecipeanyway.
RecipeTipIfyou’reconcernedthattheokrawillbeslimy,usethefrozenkind.
¼cupvegetablebroth,divided
¼sweetonion,chopped
1garlicclove,finelychopped
½teaspoonseasalt,divided
4ouncescanneddicedtomatoes
1cupcollardgreens
1slicedokra,freshorfrozen
1sweetpotato,peeledandcutintobite-sizepieces
¼cupalmondmilk
Inalargesaucepansetovermediumheat,heat2tablespoonsvegetablebroth.Addtheonionandsautéfor5minutes,oruntiltranslucent.
Addthegarlic,¼teaspoonsalt,tomatoes,theremaining2tablespoonsbroth,collardgreens,andokra.Simmerfor30to35minutes,oruntiltender.
Meanwhile,inamediumpotofboilingwater,cookthesweetpotatopiecesfor10minutes,oruntiltender.Drainandplaceinamediumbowl.Addthealmondmilkandtheremaining¼teaspoonsalt.Usinganelectricmixer,mashthesweetpotatoes.
Placethewarmmashedsweetpotatoinabowl.Topwiththecollardgreensandokramixture.Finishwithanytomatosauceleftinthepan.
Serves1.Preptime:10minutes.Cooktime:40minutes
___________PERSERVING:CALORIES:201/TOTALFAT:2.7G/CARBOHYDRATES:37.5G/FIBER:7.3G/PROTEIN:9G
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THESUPERBOWL
Althoughthisrecipesharesanamewithafamousfootballgame,ithasaslightlydifferentmeaning. This bowl contains only foods considered to be superfoods. These nutritionalpowerhouse foods combine tomake this recipe high in protein, vitamins,minerals, andfiber.Choosethisbowlifyou’refightingoffacold.
RecipeTipRemember that thestemsare thepartof thekale that isbitter. Ifyoureallyhatekale,youcansubstitutespinach.
1cupcookedquinoa
1cupkale,raw,steamed,orsautéed
¼cupaçaíberries
1tablespoonapplecidervinegar
1tablespooncoconutoil
¼teaspoonmustardpowder
¼teaspoonseasalt
Dashgarlicpowder
Dashonionpowder
Inasingle-servingbowl,layerthequinoaandkale.
Inablender,blendtheaçaíberries,cidervinegar,coconutoil,mustardpowder,salt,garlicpowder,andonionpowderuntiltheingredientsemulsify.
Pourthedressingoverquinoa-kalemixture.Tossandserve.
Serves1.Preptime:10minutes
___________PERSERVING:CALORIES:424/TOTALFAT:18.7G/CARBOHYDRATES:52.3G/FIBER:5.1G/PROTEIN:11.6G
BETTERTHANCHICKENSOUP
YOUWON’TMISSTHECLAMSCHOWDER
ANGELHAIRPASTAWITHHEARTYTOMATOSAUCE
LOVERS’LASAGNA
STUFFEDPEPPERS
CURRIEDEGGPLANT
CHAMPIONSHIPCHILI
STIR-FRYVEGETABLES
VEGETABLEPOTPIE
DATENIGHTGARLICBAKE
LAYEREDRATATOUILLE
THANKSGIVINGANYTIMEROASTEDVEGETABLES
NOBSBRUSSELSSPROUTS
GRILLEDVEGETABLESTACK
BBBSOUP
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BETTERTHANCHICKENSOUP
Therearefewthingsmoreheartyandsatisfyingthanabowlofchickensoup.Butchickenis on the “No Go” list, so this version uses other savory ingredients. The key to theauthenticflavorisinthesimmeringtime.Itgivesthevegetablesandherbstimetoblendandsettle.
Cookingspray
1largeonion,roughlychopped
2largecarrots,peeledandroughlychopped
2largecelerystalks(withleaves),roughlychopped
1parsnip,peeledandroughlychopped
5garliccloves,smashed
1leek,cleanedwellandroughlychopped
9cupswater
2bayleaves
2teaspoonsseasalt
Spraythebottomofalargestockpotwithcookingspray.Placethepotovermedium-lowheat,addtheonion,andsautéforabout5minutes,stirringconstantly.
Addthecarrots,celery,parsnip,garlic,andleektothepot.Sautéforanother3minutes.
Addthewater,bayleaves,andsalt.Simmerfor1hour.
Removefromtheheatandcoolslightly.Strainoutthevegetables,leavingonlythebroth.
Toserve,addbacksomeofthevegetablesifyouwishandwarmthesouptothedesiredtemperature.
Serves4.Preptime:15minutes.Cooktime:1hour,10minutes
___________PERSERVING(2CUPS):CALORIES:70/TOTALFAT:0.03G/CARBOHYDRATES:11.5G/FIBER:2.2G/PROTEIN:1.8G
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YOUWON’TMISSTHECLAMSCHOWDER
Thisheartychowderwillsurpriseyou,asitiscompletelyalkalinefriendly.Thekeytoatraditionalclamchowderisthepresenceofsalty,chewyclamsmixedintoathickcreambase. In this recipe, we replace the clams with shiitake mushrooms, add some noriseaweedforthatoceanflavor,andsurroundthoseinathickenedcream-likebroth.Makethisonthosecold,winterdaystosootheyourheartandhealth.
Forthemushroomclams
½cuproughlychoppedshiitakemushrooms
1teaspooncoconutoil
¼cupwater
½teaspoonceleryseed
Forthesoupbase
½mediumonion,chopped
3mediumcarrots,peeledandchopped
2celerystalks,finelychopped
1teaspoondriedthyme
3cupsvegetablebroth
1sheetnori,finelycrumbled
Forthecreambase
1cuplightlysteamedcauliflower
¾cupunsweetenedalmondmilk
¼teaspoonseasalt
Tomakethemushroomclams:
Inalargepotsetovermediumhighheat,addthemushroomsandthecoconutoil.Sautéfor3minutes.Addthewaterandceleryseed,stirringuntilthewaterisabsorbed.
Removefromtheheatandtransferthemushroomstoaplate.
Tomakethesoupbase:
Inthesamepotovermediumheat,sautétheonion,carrots,celery,andthymeforabout5minutes,oruntiltheonionissoftened.Addsomeofthebroth,ifneeded.
Then,addanyremainingbrothandthenoriandbringtoaboil.
Tomakethecreambase:
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In a blender or food processor, add the cauliflower, almond milk, and salt. Blend tocombine. If the mixture is too thick, add some of the soup base to thin. Blend untilsmooth.
Toassemblethechowder:
Addthemushroommixandthecreambasetothesoupbase.Stirwelltocombine.
Heatfor5minutes,oruntilwarm,andserve.
Serves4.Preptime:15minutes.Cooktime:30minutes
___________PERSERVING(1CUP):CALORIES:97/TOTALFAT:3.2G/CARBOHYDRATES:10.8G/FIBER:2.4G/PROTEIN:6.5G
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ANGELHAIRPASTAWITHHEARTYTOMATOSAUCE
Thisrecipeiseasyforaquickweeknightmeal.Here,spaghettisquashreplacesthepasta.And because it uses jarred spaghetti sauce, you get long-simmered flavor in just a fewminutes.Besuretouseasaucethatcontainsnodairy,meat,oraddedsugar.
¼onion,chopped
1teaspooncoconutoil
1teaspoonseasalt
1teaspoonmincedgarlic
½teaspoonredpepperflakes
1(6-ounce)cantomatopaste
1(16-ounce)jarspaghettisauce
½cupwater
2cupscookedspaghettisquash,shreddedintonoodles(seenotebelow)
Inamediumpotsetovermediumheat,addtheonionandcoconutoil.Sautéforabout5minutes,oruntiltender.
Addthesalt,garlic,redpepperflakes,andtomatopaste.Stiruntilcombined.
Addthespaghettisauceandwater.Simmerfor10minutes.
Addthespaghettisquashandstirtocombine.
Serveimmediately.
Toroastaspaghetti squash,cut thesquash inhalf lengthwiseandscrapeout theseeds.Brusheachhalfwith2tablespoonsofcoconutoilandseasonwith1teaspoonofseasalt.Place the squashhalvescut-sideuponabaking sheetandroastat350°F forabout50minutes,oruntilforktender.
Serves2.Preptime:15minutes.Cooktime:15minutes
___________PERSERVING(2CUPS):CALORIES:284/TOTALFAT:3.8G/CARBOHYDRATES:36.8G/FIBER:7.7G/PROTEIN:8.6G
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LOVERS’LASAGNA
Betyou’resurprisedthere’salasagnarecipeinthiscookbook!WithzucchinistripsasthenoodlesandadeliciousWhiteSauce(here),youcanhaveyourlasagnaandyourhealthyeating plan, too.The key to great taste is roasting the zucchini for a fewminutes so itdoesn’tmaketherecipesoggy.
4zucchini,slicedlengthwiseinto¼-inchnoodles
1cupSun-DriedTomatoSauce(here)
1cupWhiteSauce(here)
Preheattheovento350°F.
Placethezucchininoodlesonabakingsheetandintothepreheatedoven.Roastfor10minutes,thenremovefromtheoven.
Inasmalllasagnapan,coverthebottomwithonelayerofzucchinistrips.Topthatwith¼cupSun-DriedTomatoSauce.Addanotherlayerofzucchinistrips,placedcrosswisefromthefirstlayer.Topwithanother¼cupSun-DriedTomatoSauce.Layathirdlayerofzucchinicrosswisefromthesecondlayerandanother¼cupSun-DriedTomatoSauce.Repeatwiththeremainingzucchiniand¼cupSun-DriedTomatoSauce.
TopthefinishedlasagnawiththeWhiteSauce.Coverwithaluminumfoil,placethepaninthepreheatedoven,andbakefor15minutes,oruntilhotandbubbly.
Removefromtheovenandcoolfor5minutesbeforeslicingandserving.
Serves2.Preptime:10minutes.Cooktime:25minutes
___________PERSERVING(½FINISHEDRECIPE):CALORIES:184/TOTALFAT:3.6G/CARBOHYDRATES:16.1G/FIBER:4.6G/PROTEIN:5.4G
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STUFFEDPEPPERS
Thisquickandeasyrecipeisalsoveryelegantlooking.Thevibrantpepperscombinewiththecolorsofthevegetablesandquinoatomakeitlookrestaurantworthy.It’shighinfiber,highinprotein,andhighindeliciousness.Theleftoversareagreatlunchtotaketoworkthenextday,too.
Cookingspray
1teaspooncoconutoil
½cupchoppedvegetables,zucchini,carrots,orbroccoli
1cupcookedquinoa
1teaspoongarlicpowder
1teaspoononionpowder
1teaspoonseasalt
2bellpeppers,anycolor,coredandseeded;topsremovedandreserved
Preheattheovento350°F.
Coatabakingpanwithcookingspray.
Inamediumsaucepansetovermediumheat,addthecoconutoilandchoppedvegetables.Sautéfor5minutes,oruntilsoftened.
Addthequinoa,garlicpowder,onionpowder,andsalt.Stirtocombine.
Placeeachbellpepperuprightinthepreparedpan.Filleachpepperwithone-halfofthequinoa-vegetablemix.Topeachpepperwithitsreservedtop.
Coverwithaluminumfoil,placeinthepreheatedoven,andbakefor15minutes,oruntilthepeppersaresoft.
Serves2.Preptime:5minutes.Cooktime:20minutes
___________PERSERVING(1STUFFEDPEPPER):CALORIES:213/TOTALFAT:5.1G/CARBOHYDRATES:34.8G/FIBER:5.5G/PROTEIN:7.2G
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CURRIEDEGGPLANT
Thisincrediblyeasydishisalsohealthyanddelicious.It’sagoodideatokeepabroiledeggplantonhandsince it’s so simple tomake, andyou’ll alwayshavean ingredientonhandtomakeaquickmeal.
1roastedeggplant,cooled,withcontentsremovedfromtheshellandreserved
Juiceof1lemon
1teaspoonseasalt
1teaspoonsesameoil
1teaspooncurrypowder
Water,asneeded
Cookedquinoa,forserving(optional)
Inafoodprocessor,combinetheeggplant,lemonjuice,salt,sesameoil,andcurrypowder.Blenduntilsmooth.
Toasmallsaucepansetovermediumheat,transfertheeggplantmixtureandwarmitforabout5minutes.Addsomewatertothin,ifnecessary.
Serveasis,oroverquinoa(ifusing).
Toroasteggplant,simplysliceit,addalittleseasalt,andbakeina300°Fovenforabout30minutes,oruntilit’ssoft.Or,youcanroastitwholeascalledforhere,butitwillneedto cook a bit longer depending on the size, until it’s easily piercedwith a sharp knife.Refrigerateuntilreadytouse.
Serves2.Preptime:5minutes.Cooktime:5minutes
___________PERSERVING(½FINISHEDRECIPE):CALORIES:81/TOTALFAT:2.8G/CARBOHYDRATES:14.1G/FIBER:8.4G/PROTEIN:2.4G
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CHAMPIONSHIPCHILI
Fewthingsarebetterforwatchingthegamethanabigbowlofchili.Thisversiontakesallthehearty,familiarflavorsandcombinesthemintoahealthymeal.Usingsproutedbeanshelpslowerthealkalinity.Makeadoublebatchandfreezetheleftovers—ifyouhaveany!Besuretousedicedtomatoesandpastasaucethatcontainnosugar,meat,ordairy.
RecipeTip Fresh cilantro and dried cilantro have vastly different flavors. If you don’thavefreshonhand,omititaltogetherfromtherecipe.
Cookingspray
1smallonion,chopped
1cupdicedredbellpepper
2garliccloves,finelychopped
2cupssproutedbeans(seehere),black,kidney,orpinto
1(14.5-ounce)candicedtomatoes
2tablespoonsHomemadeBarbecueSauce(here)
1(8-ounce)jarorganicpastasauce
¼cuporganicsalsa,mild,medium,orhot
¼cuporganicfreshcilantro
Dashchilipowder
Dashgroundcumin
Sprayamedium-sizepotwithcookingspray.Setitovermediumheat.Addtheonionsandsautéfor5minutes,oruntilthey’resoftandslightlycaramelized.
Addthebellpepper,garlic,sproutedbeans,tomatoes,HomemadeBarbecueSauce,pastasauce,salsa,cilantro,chilipowder,andcumin.Stirtocombine.Simmerfor20minutes.
Serveimmediately.
Serves4.Preptime:5minutes.Cooktime:25minutes
___________PERSERVING(1CUP):CALORIES:101/TOTALFAT:2.7G/CARBOHYDRATES:18.5G/FIBER:5.3G/PROTEIN:3.9G
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STIR-FRYVEGETABLES
This is about as easy as it gets. The secret to success is yourmise en place—literally,everythinginplace.Sochopallthevegetablesandmeasurealltheingredientstoorganizeyourselfbeforeyoustartcooking.Also,usea largeenoughpanso thevegetablesaren’tcrowded;otherwisethey’llbesoggy.
2tablespoonscoconutoil
1redbellpepper,cored,seeded,andjulienned
1yellowbellpepper,cored,seeded,andjulienned
½cupthinlyslicedredonion
1cupslicedyellowsquash
1cupsmallbroccoliflorets
2cupsslicedbokchoy
1cupfreshmungbeansprouts
½cupsnowpeas
1garlicclove,minced
¼teaspoonseasalt
½cupAsianCitrusDressing(here)
2tablespoonssesameoil
Inawokorlargeskilletsetovermedium-highheat,addthecoconutoilandheatfor1to2minutes.
Whilestirringconstantly,addtheredbellpepper,yellowbellpepper,andonion.
Addtheyellowsquash,broccoli,bokchoy,beansprouts,andsnowpeas.Stir-fryfor2minutes.Stirinthegarlicandsalt.
Addthedressingandstirtocombine.
Removefromtheheatandstirinthesesameoil.
Serveimmediately.
Serves2.Preptime:5minutes.Cooktime:5minutes
___________PERSERVING(2CUPS):CALORIES:354/TOTALFAT:12.8G/CARBOHYDRATES:24.1G/FIBER:8.4G/PROTEIN:8.4G
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VEGETABLEPOTPIE
These individually baked potpies are going to surprise you.They have the sameheartyflavor you expect from a chicken potpie, butwith none of the acid-producing dairy oranimal products in them. If you don’t have individual ramekins, just use a regularcasseroledish,butcook ita little longer.Youcan tell it’sdonewhen thecrust isa lightgoldenbrownandstartstocrackslightly.
Cookingspray
1largesweetpotato,peeledandchoppedinto½-inchpieces
1largecarrot,peeledandfinelychopped
1celerystalk,finelychopped
1mediumonion,finelychopped
1largeshiitakemushroom,or4to5whitemushrooms,chopped
¾cupchoppedbroccoliflorets(optional)
⅓cupfrozenpeas
4to6garliccloves,finelychopped
2cupsvegetablebroth
1to2teaspoonsseasalt
1teaspoondriedoregano
1bayleaf
Pinchredpepperflakes
1All-PurposePieCrust(here)
Preheattheovento350°F.
Sprayamediumskilletwithcookingspray.Placethepanovermediumheatandaddthesweetpotato,carrot,celery,onion,mushrooms,broccoli,peas,andgarlic.Sautéthevegetablesfor5minutes,oruntilslightlysoftened.
Addthebroth,salt,oregano,bayleaf,andredpepperflakes.Simmerthemixtureforabout5minutes,oruntilthickenedandbubbly.Removefromtheheatandcoolslightly.
Dividethevegetablemixtureevenlyamongfourindividualramekins.
Rollthepiedoughtoa¼-inchthickness.Cutthedoughintocirclesslightlylargerthantheramekins.
Topeachramekinwithonedoughdisc.Presstheedgesdowntoseal.Withasharp
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knife,cutanopeninginthetoptoletsteamescapewhilecooking.
Placethefilledramekinsonabakingsheetandintothepreheatedoven.Bakefor15minutes.Removefromtheovenandcoolslightly.
Servewarm.
Serves4.Preptime:15minutes.Cooktime:25minutes
___________PERSERVING(1INDIVIDUALPOTPIE):CALORIES:195/TOTALFAT:4.1G/CARBOHYDRATE:247.1G/FIBER:4.5G/PROTEIN:7.1G
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DATENIGHTGARLICBAKE
ThisrecipeiscalledDateNightGarlicBakebecausebothofyouhavetoeatit!Otherwise,ifonlyonepersoneatsthismuchgarlic,theothermightdeemyouunkissable.Garlichassomany health benefits, including lowered cholesterol and decreased cancer risk. But,mostly,it’sjustdelicious.
1poundbroccoli,cutintobite-sizepieces
4carrots,peeledandsliced
3garlicheads,clovespeeledandchopped,or3tablespoonsminced
2teaspoonslemonzest
1teaspoonseasalt
¼teaspoonmustardpowder
1cupvegetablebroth
2tablespoonscoconutoil
Preheattheovento400°F.
Inamediumbowl,stirtogetherthebroccoli,carrots,garlic,lemonzest,salt,mustardpowder,broth,andcoconutoil.
Evenlyspreadthemixtureintoabakingpan.Coverwithaluminumfoilandplaceinthepreheatedoven.Bakefor30minutes,stirringonce.
Serveimmediately.
Serves2.Preptime:10minutes.Cooktime:30minutes
___________PERSERVING(2CUPS):CALORIES:270/TOTALFAT:15.2G/CARBOHYDRATES:28.1G/FIBER:5.1G/PROTEIN:11.6G
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LAYEREDRATATOUILLE
Classic ratatouille is a French casserole-style dishwith rich eggplant and savory herbs.This version modernizes the French classic using less fat. And the layered vegetablesmake a stunning presentation. Bring this one out for company and they’ll think you’rechannelingJuliaChild!
Cookingspray
½onion,chopped
2garliccloves,minced
1(6-ounce)cantomatopaste
4tablespoonscoconutoil,divided
¾cupwater
½teaspoonseasalt
1smalleggplant,thinlysliced
1zucchini,thinlysliced
1yellowsquash,thinlysliced
1redbellpepper,thinlysliced
1yellowbellpepper,thinlysliced
2largetomatoes,thinlysliced
1teaspoonfreshthymeleaves
Preheattheovento375°F.
Sprayasmallskilletwithcookingspray.Setthepanovermediumheat,addtheonionandgarlic,andsautéfor5minutes,oruntilsoft.Removefromtheheatandsetaside.
Inasmallbowl,combinethetomatopaste,onionmixture,1tablespooncoconutoil,andthewater.Seasonwiththesalt.Spreadthismixturealongthebottomofabakingdish.
Inalargebowl,addtheeggplant,zucchini,yellowsquash,redbellpepper,yellowbellpepper,tomatoes,tomatoes,and1tablespooncoconutoil.Tosstoevenlycoatallthevegetables.
Followingtheinsideedgeofthebakingdishandworkinginward,topthetomatomixturewiththevegetables,inlayersandalternatingbytypes(e.g.,1sliceofeggplant,then1zucchinislice,1squashslice,1redbellpepperslice,1yellowpepperslice,andfinally,1tomatoslice).Repeatthespirallayersuntilallvegetablesareused.
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Seasonwiththethymeandfinishbydrizzlingtheremaining2tablespoonscoconutoiloverthevegetables.Coverwithaluminumfoil,orparchmentpaper,andplaceinthepreheatedoven.
Bakeforabout30minutes,oruntilthevegetablesaretenderandfullyroasted.
Serves4.Preptime:15minutes.Cooktime:35minutes
___________PERSERVING(¼FINISHEDRECIPE):CALORIES:208/TOTALFAT:14.4G/CARBOHYDRATES:19.1G/FIBER:7.9G/PROTEIN:3.6G
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THANKSGIVINGANYTIMEROASTEDVEGETABLES
Thisdishwillmakeyourentirekitchensmellas if itwereThanksgiving—eveninJuly!Thecombinationofwintersquashes,carrots,andapplesisaclassicfallcombination.Thekeytosuccessinthisrecipeistocutallthevegetablesaboutthesamesize.Freshsagecanbefoundintherefrigeratorsectionofthemarket,anditisacriticalingredienttomakeittasteliketheholidays.
1butternutsquash,peeledandcubed
1bakingpumpkin,peeledandcubed
2largecarrots,peeledandcubed
2greenapples,peeled,cored,andsliced
3freshsageleaves,finelychopped
1teaspoonseasalt
2teaspoonscoconutoil
Preheattheovento350°F.
Inalargebowl,combinethebutternutsquash,pumpkin,carrots,apples,sage,salt,andcoconutoil.Tosstocoatevenlyintheoilandseasonings.Transferthevegetablestoaroastingpan,inasinglelayer.
Roastfor60minutes,stirringoccasionally.Serve.
Serves4.Preptime:15minutes.Cooktime:60minutes
___________PERSERVING(1CUP):CALORIES:176/TOTALFAT:12.4G/CARBOHYDRATES:44.3G/FIBER:6.3G/PROTEIN:4.1G
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NOBSBRUSSELSSPROUTS
ThisThai-inspireddishistherealdeal.HealthyBrusselssproutsarequicklyroastedandtossed with a coconut-ginger sauce. You might just love this sauce so much you startputtingitoneverything.Evenvegetablesyoudon’tthinkyoulike!
Forthesauce
½cuplightunsweetenedcoconutmilk
1teaspoonfreshlysqueezedlimejuice
1½teaspoonsgroundginger
½teaspoonchili-garlicsauce
1packetstevia
FortheBrusselssprouts
¾poundBrusselssprouts,endsremoved,trimmed,andhalved
1tablespooncoconutoil
½teaspoonseasalt
Tomakethesauce:In a medium saucepan set over medium heat, combine the coconut milk, lime juice,groundginger, chili-garlic sauce, and stevia.Bring ingredients to a simmer.Cook for 5minutes.Removefromtheheatandsetaside.
TomaketheBrusselssprouts:
Preheatthebroiler.
Inamediumbowl,addtheBrusselssprouts,coconutoil,andseasalt.Tosstocombine.
Transfertoamediumcast-ironpanorovenproofskillet.Sautéovermediumheatfor5minutes.
Placetheskilletunderthebroilerandbroilfor3minutes,oruntiltheleavesareslightlybrowned.
TransfertheBrusselssproutstoamediumbowl.Addthesauceandtosstocoat.Serveimmediately.
Serves2.Preptime:5minutes.Cooktime:10minutes
___________PERSERVING(6OUNCESBRUSSELSSPROUTSWITH¼CUPSAUCE):CALORIES:169/TOTALFAT:8.7G/CARBOHYDRATES:19.4G/FIBER:6.5G/PROTEIN:7.9G
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GRILLEDVEGETABLESTACK
Youwon’tbelievehoweasy thesegorgeoussandwichesare.Theportobellomushroomsformabasetoholdthecreamyhummus.Therestofthevegetablesaregrilledtoaroasty,caramelizedperfectionand layeredon top.Wheneating the rainbow, this isyourpotofgoldattheend.
2portobellomushrooms,stemmedandgillsremoved
½eggplant,slicedinto¼-inch-thickslices
1yellowbellpepper,seededandslicedlengthwise
1redbellpepper,seededandslicedlengthwise
1redonion,peeledandsliced
½cupHealthyHummus(here),divided
1teaspoonseasalt,divided
Preheatthegrillorabroiler.
Overmediumcoalsoragasflame(orunderabroiler,ifusing),grillthemushroomcaps,eggplant,yellowbellpeppers,redbellpeppers,andonionfor20minutes,turningoccasionally.
Fillonemushroomcapwith¼cupofhummus.Topwithhalfoftheeggplant,halfoftheyellowpeppers,halfoftheredpeppers,andhalfoftheonionslices.Sprinkle½teaspoonofsaltontop.Setaside.
Repeatwiththesecondmushroomcapandremainingingredients.Servewarm.
Serves2.Preptime:10minutes.Cooktime:20minutes
___________PERSERVING(1VEGETABLESTACKWITH¼CUPHUMMUS):CALORIES:179/TOTALFAT:3.1G/CARBOHYDRATES:15.7G/FIBER:3.6G/PROTEIN:3.9G
BBBSOUP
Thissoupcontainsthreeheartyingredientsthatwillfillyouup:bokchoy,aleafyAsianvegetable;broccolini,arelativeofbroccoli;andbrownrice.It’sanidealcombinationofnutritionandflavoranditcomestogetherinminutes.
3cupsvegetablebroth
1cupchoppedbokchoy
1bunchbroccolini,choppedroughly
½cupcookedbrownrice
Inamediumsaucepansetovermediumheat,place thebroth,bokchoy,broccolini,andbrownrice.Bringtoasimmerandcookfor10minutes,oruntilthevegetablesarecookeduntiltender.Serve.
Serves2.Preptime:5minutes.Cooktime:10minutes
___________PERSERVING(2CUPS):CALORIES:172/TOTALFAT:3.5G/CARBOHYDRATES:38.5G/FIBER:2.7G/PROTEIN:11.7G
ALL-PURPOSEPIECRUST
COCONUTICECREAMSUNDAE
WARMPEACHCOBBLER
THANKSGIVINGPUDDING
DON’TSLIPBANANASPLITS
VALENTINE’SDAYDATES
MELONMADNESS
SUMMERFRUITCRISP
SUMMERAFTERNOONICEPOPS
NO-BAKEFIGNEWTONS
CRISPYRICETREATS
DATE-SPICEPUDDING
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ALL-PURPOSEPIECRUST
Thispiecrustisabasicrecipethat’sgoodforeithersweetorsavorypies.Ifyou’remakingasavorypie,leavetherecipeasis.Ifyou’remakingasweetpie,add½cupcoconutsugar.It’sagoodideatopre-bakeyourpiecrustwhenmakingarecipethatrequiresbaking,oritwillgetsoggy.
RecipeTipYoucanchillthedoughbeforerollingoutsoit’seasiertoworkwith.
1cupalmondflour
1tablespooncoconutoil
⅛teaspoonseasalt
Linean8-inchpiepanwithparchmentpaper.
Inafoodprocessor,combinethealmondflour,coconutoil,andsalt.Mixuntilaballforms.
Placethedoughballinthemiddleoftheparchment-linedpieplate.Topwithasecondsheetofparchmentpaper.
Withyourhands,pressthecrustevenlyoverthebottomandupthesidesofthepan.Removethetoppieceofparchmentpaper,butleavetheoneunderthecrust.
Pre-bake,ifneeded.
To pre-bake your crust, after lining your pie pan with the crust, place the pan into abakingpanfilledwithabout1-inchofwater(awaterbath).Thiswillkeepthepanfromdirect contact with the heat and the almond flour from burning. Carefully transfer thewater-filledbakingpantoapreheated350°Fovenandbakefor10minutes.
Serves8.Preptime:15minutes
___________PERSERVING(⅛OFPIECRUST):CALORIES:84/TOTALFAT:7.6G/CARBOHYDRATES:2.5G/FIBER:1.4G/PROTEIN:2.5G
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COCONUTICECREAMSUNDAE
Thisisgoingtobecomeoneofyourgo-torecipes.Coconutmilkformsanicecreamthatisthentoppedwithyourfavoritetoppings.Ifyoudon’thavetimetofreezethisovernight,freezesomecanned,full-fatcoconutmilkinicecubetrays.Then,justdroptheminyourblenderandyou’llbeeatingicecreaminnotime.
RecipeTipThisrecipecallsforalotofsugar.Ifyoupreferyourdesserttobelesssweet,youcanadjusttheamount.And,insteadoffreezingovernight,youcanmakethisinyouricecreammakerandprocessaccordingtoyourmachine’sinstructions.
2(13-ounce)cansfull-fatunsweetenedcoconutmilk
1cupcoconutsugar
⅛teaspoonseasalt
1vanillabean,splitlengthwiseandseedsscrapedout
Toppings of choice (bananas, shredded unsweetened coconut, chopped almonds,strawberries)
Inablender,blendtogetherthecoconutmilk,coconutsugar,salt,andvanillabeanseeds.Transferthemixturetoafreezer-safebowl.Freezeovernight.
Placetwoscoopsoftheicecreaminasmallbowl.Garnishwithyourfavoritealkaline-friendlytoppings.Serve.
NoteThecoconuticecreamdoesnotfreezesolid,butisscoopable.
Serves4.Preptime:5minutes.Freezingtime:overnight(oruseanicecreammaker)
___________PERSERVING(1CUPICECREAMWITHOUTTOPPINGS):CALORIES:306/TOTALFAT:22.7G/CARBOHYDRATES:30.8G/FIBER:2.6G/PROTEIN:2.2G
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WARMPEACHCOBBLER
This cobbler is technically a crisp. But, topped with Coconut Ice Cream (here), yourmouthwillbetoofulltosaycobblerorcrisp.Don’tusecannedpeacheshere,astheyaretoomushy.Usefresh,frozen,orthawedpeaches.
RecipeTip To peel peaches quickly, dunk each one in boilingwater (using tongs) forabout30seconds.Theskinshouldpeelrightoff.
Cookingspray
2poundspeaches,peeledandroughlychopped
1packetstevia
1vanillabean,splitlengthwiseandseedsscrapedout
¼teaspooncinnamon
1½cupsrawalmonds
½cupshreddedunsweetenedcoconut
1tablespooncoconutoil,melted
¼teaspoonseasalt
Preheattheovento350°F.
Spraya9-inchbakingdishwithcookingspray.
Inalargesaucepanovermediumheat,combinethepeaches,stevia,vanillabean,andcinnamon.Stirwelluntilthemixturecomestoaboil.Removefromtheheat.
Inafoodprocessor,combinethealmonds,coconut,coconutoil,andsalt.Pulseuntilasticky,crumblymixtureforms.
Transferthepeachestothepreparedbakingdish.Topwiththealmond-coconutmixture.
Bakeinthepreheatedovenfor15minutes,oruntilthetopislightlygolden.Servewarm.
Serves6.Preptime:15minutes.Cooktime:15minutes
___________PERSERVING(1CUP):CALORIES:240/TOTALFAT:16.8G/CARBOHYDRATES:20.8G/FIBER:5.8G/PROTEIN:6.6G
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THANKSGIVINGPUDDING
Thisrecipeisbasicallyacrustlesspumpkinpiewithotherfruitsadded.Ifyouwantarealpie,use theAll-PurposePieCrust (here)with this recipe.Frankly, thisnutrition-packedpuddingisgreatonitsown.
RecipeTipYoucanmakeyourownpumpkinpuréeveryeasilybybakingsmall“bakingpumpkins”(nottheHalloweencarvingkind).It’sagoodideatoscoopouttheseedsfirst.YoucanroastthoseforthePartyMix(here)!
1(15-ounce)canunsweetenedpumpkinpurée
½cupunsweetenedcoconutmilk
1teaspooncinnamon
½teaspoonnutmeg
¼teaspoonseasalt
½cupraisins
½cupapples,peeled,cored,anddiced
CoconutWhippedCream(here),forserving(optional)
Preheattheovento350°F.
Inafoodprocessor,blendthepumpkin,coconutmilk,cinnamon,nutmeg,andsaltuntilaerated.
Addtheraisinsandapples.Pulsejusttocombine.Pourthemixtureintoa9-inchbakingdish.
Bakeinthepreheatedovenfor60minutes,oruntilthetopcracksslightly.
ServewarmwithadollopofCoconutWhippedCream(ifusing).
Serves8.Preptime:10minutes.Bakingtime:60minutes
___________PERSERVING(¾CUP):CALORIES:69/TOTALFAT:0.6G/CARBOHYDRATES:16.1G/FIBER:2.2G/PROTEIN:1.4G
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DON’TSLIPBANANASPLITS
Canyouevenbelievethere’sarecipeforbananasplitsinthiscookbook?Andthisrecipeissohealthyitwon’tmakeyouslipfromyourdiet.Feelfreetotopitwithanytoppingsofyourchoice,aslongasthey’reonthe“Go”list.
RecipeTip Other ideas for toppings include fruit preserves, almond butter, and freshstrawberries.
1largebanana,peeledandhalvedlengthwise
2scoopsCoconutIceCream(here)
2tablespoonstoasted,shredded,unsweetenedcoconut
1tablespoontoasted,choppedalmonds
¼cupCoconutWhippedCream(here)
1darkcherry,stemon
Inasingle-servingdish,placethebanana.Addtheicecreambetweenthebananahalves.
Topwiththecoconut,almonds,andwhippedcream.
Crownwiththecherryontopandserve.
Serves1.Preptime:10minutes
___________PERSERVING:CALORIES:393/TOTALFAT:21.6G/CARBOHYDRATES:47.6G/FIBER:6.6G/PROTEIN:6.6G
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VALENTINE’SDAYDATES
Oneofthehardestthingsformanypeopletogiveuponthisdietischocolate.Thisrecipeusesdates sonaturally sweetyou’ll getyour sugar rushwithout theguilt.Note that therecipeservesone—this is for the lonelyheartsonValentine’sDay.Youcandouble it ifyou’vegotarealdatetoeatdates.
RecipeTip If you can’t find pitted dates, they are very easy to pit yourself. Just use asharpknifetoslicethedatelengthwise.Removethepitandproceedwiththerecipe.
4pittedMedjooldates
4almondhalves,divided
¼cupshreddedunsweetenedcoconut
Withasharpknife,slicethedateslengthwisewithoutcuttingallthewaythrough,sothehalvesarestillconnected.
Pressopenthedatesandlaythemonaflatsurface.Usearollingpintoflatteneachdate.Placeonealmondhalfononesideofaflatteneddate.Foldtheothersideovertoenclosethealmondbetweenthedatehalves.Repeatwithremainingdatesandalmonds.
Presseachdateintothecoconut.
Eatandenjoy!
Serves1.Preptime:10minutes
___________PERSERVING(4DATES):CALORIES:178/TOTALFAT:8G/CARBOHYDRATES:27.5G/FIBER:4.3G/PROTEIN:2G
MELONMADNESS
Watermelon is one of the most alkalizing foods in the world. This recipe combineswatermelonwithotherdeliciousmelonstocreateaneasy,elegantdessert.Ifyoudon’tfeellikeshowingoff,skipthe“melonbowl”andsimplyservethisinaregularservingbowl.Or,getcreativewithyourwatermelonbowlandcarveitlikeabasket!
RecipeTipSummertimeisagreattimetoexperimentwithdifferentfruits.Havefunandaddsomeexoticmelonstothisdish.
½lengthwise-cutwatermelon,fleshscoopedintoballs,shellreserved
1cupbite-sizehoneydewmelonpieces
1cupbite-sizecantaloupepieces
Ina largebowl, combine thewatermelonballs, honeydew, andcantaloupe.Transfer thefruittothewatermelonshellandserve.
Useamelonballertomakethewatermelonballsinajiffy.
Serves4.Preptime:15minutes
___________PERSERVING(½CUP):CALORIES:31/TOTALFAT:0.2G/CARBOHYDRATES:7.4G/FIBER:0.7G/PROTEIN:0.8G
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SUMMERFRUITCRISP
ThisdishisverysimilartotheWarmPeachCobbler(here).Unlikethatrecipe, thisdishletsyouusewhateverfruitsarefreshfromtheharvest.Aquicktriptothefarmers’marketwillshowwhat’satthepeakfreshnessoftheseason.Justbesureyousticktofoodsonthe“Go”list.
RecipeTipTopyourDon’tSlipBananaSplit(here)orCoconutIceCreamSundae(here)withthisfruitforanevenmoredecadentdessert.
Cookingspray
2cupschoppedsummerfruits,likestrawberriesandplums
1packetstevia
1vanillabean,splitlengthwiseandseedsscrapedout
1½cupsrawalmonds
½cupshreddedunsweetenedcoconut
1tablespooncoconutoil,melted
¼teaspoonseasalt
Preheattheovento350°F.
Spraya9-inchbakingdishwithcookingspray.
Inalargesaucepanovermediumheat,combinethechoppedfruits,stevia,andvanillabeanseeds.Stiruntilthemixturecomestoaboil.Removefromtheheat.
Inafoodprocessor,combinethealmonds,coconut,coconutoil,andsalt.Pulseuntilasticky,crumblymixtureforms.
Transferthefruitstothepreparedbakingdish.Topwiththealmond-coconutmixture.
Bakeinthepreheatedovenfor15minutes,oruntilthetopislightlygolden.
Servewarm.
Serves6.Preptime:15minutes.Cooktime:15minutes
___________PERSERVING(½CUP):CALORIES:240/TOTALFAT:16.8G/CARBOHYDRATES:20.8G/FIBER:5.8G/PROTEIN:6.6G
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SUMMERAFTERNOONICEPOPS
Theseicepopsareeasiertomakethanchasingdowntheicecreamtruck.And,theyaredairy-andsugar-free,too.Useanyfreshfruitsyoulike.Thiscooltreatwillpleaseadultsandkidsalike.
RecipeTipIfyoudon’thaveicepopmolds,getsome!Untilthen,though,youmakethesein ice cube trays and cover with plastic wrap. Stick toothpicks in the middle beforefreezing.
1(13-ounce)canunsweetenedcoconutmilk
1packetstevia
1vanillabean,splitlengthwiseandseedsscrapedout
1½cupschoppedfreshfruit
Inasmallbowl,mixtogetherthecoconutmilk,stevia,andvanillabeanseeds.
Evenlydividethechoppedfruitamongtheicepopmolds.Theywillbepartiallyfilled.
Pourthecoconutmilkmixtureoverthefruit,gentlyshakingeachmoldtosettlethemilk.
Inserttheicepophandlesintothemolds.Freezeuntilcompletelyfrozen,about2hours.
Serves6.Preptime:5minutes.Freezingtime:2hours
___________PERSERVING(1ICEPOP):CALORIES:163/TOTALFAT:14.1G/CARBOHYDRATE:7.1G/FIBER:4.2G/PROTEIN:2.5G
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NO-BAKEFIGNEWTONS
These cookies don’t look a thing like their packaged counterparts. But they are sobeautifultheycouldeasilybeincludedinagifttinofholidaycookies.They’renutritious,too.Justbecarefulnottoeatthewholebatchatonce!
RecipeTipForamoreelegantpresentation,flatteneachcookieballandpressanalmondhalfintothecenterofeach.
3cupsdriedfigs,stemmed
1cuprawalmonds
1vanillabean,splitlengthwiseandseedsscrapedout
½teaspoonseasalt
Inafoodprocessor,combinethefigs,almonds,vanillabeanseeds,andsalt.Pulseuntiladoughforms.
Scoopthedoughbytablespoonfulsandrollintoballsbyhand.
Refrigerateinanairtightcontainerforuptooneweek.
Serves12.Preptime:15minutes
___________PERSERVING(1COOKIE):CALORIES:170/TOTALFAT:4.4G/CARBOHYDRATES:32.3G/FIBER:5.1G/PROTEIN:3.6G
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6.
CRISPYRICETREATS
Thesericetreatsaredefinitelyonyour20percentlistbecauseoftherice.Butcomparedtotheoriginal, theseare still deliciousandhealthy.Make themonce in awhilewhenyouwanttofeellikeakidagain—orsharethemwithyouractualkids!
Recipe Tip These treats don’t contain marshmallow because marshmallow containsgelatin, an animal by-product.You can find brown rice syrup in your local health foodstore.
Cookingspray
⅔cupbrownricesyrup
¼cupcoconutoil
1vanillabean,splitlengthwiseandseedsscrapedout
¼teaspoonseasalt
4cupsbrownricecrispcereal
Spraya9-inchbakingpanwithcookingspray.
Inamediumsaucepansetovermediumheat,combinethebrownricesyrupandcoconutoil.Bringtoaboilandboilfor1minute.Stirinthevanillabeanseedsandsalt.
Inalargebowl,addthericecereal.Pourthesyrupmixtureoverthecereal.Mixwithawoodenspoontocombinethoroughly.
Transferthericemixturetothepreparedpan.Sprayyourhandswithcookingsprayandusethemtopressgentlyonthericemixturetodistributeitevenlyinthepan.
Refrigeratefor45minutes.
Whenreadytoeat,bringtoroomtemperature,cutinto12bars,andserve.
Serves12.Preptime:5minutes.Cooktime:1minute.Chillingtime:45minutes
___________PERSERVING(1BAR):CALORIES:104/TOTALFAT:4.6G/CARBOHYDRATES:15.8G/FIBER:4.6G/PROTEIN:0.3G
1.
2.
3.
DATE-SPICEPUDDING
Thispuddingisaseasytomakeas1,2,3.Ittastesliketheholidays,butwithouttheextrafatandcaloriesthatcomefromfiggypudding.Dependingonthesizeofyourblender,youmayneedtomakethisintwobatches.Itwillkeepintherefrigeratorforafewdays.
RecipeTipIfyou’renotfamiliarwithwholenutmeg,itcomesinglassjarsandlookslikenuts,andiscommonlyavailableinanygrocerystore’sspicesection.
1¾cupsalmondmilk
1½teaspoonsapplecidervinegar
1¼cupspittedMedjooldates,quartered
½cupcoconutoil
1½teaspoonscinnamon
1½teaspoonsginger
¼teaspoonfreshlygratedwholenutmeg
1vanillabean,splitlengthwiseandseedsscrapedout
teaspoonseasalt
Inamediumbowl,combinethealmondmilkandcidervinegar.Letsitfor10minutesuntilthemilkcurdles.
Inablender,addthedates,coconutoil,cinnamon,ginger,nutmeg,vanillabeanseeds,andseasalt.Topwiththemilkmixture.Processuntilsmooth.
Pourthepuddingintoanairtightcontainerandchill,orserveimmediately.
Don’tworryaboutthecurdledmilk.Ithasn’tgonebad.Thisservestothickenthepudding.
Serves1.Preptime:15minutes
___________PERSERVING:CALORIES:304/TOTALFAT:19.8G/CARBOHYDRATES:32.8G/FIBER:3.8G/PROTEIN:3.3G
HOMEMADEKETCHUP
SALSAFRESCA
HAWAIIANSALSA
GREATGRAVY
SPROUTEDBEANS
COCONUTWHIPPEDCREAM
APPLEBUTTER
SUN-DRIEDTOMATOSAUCE
ENCHILADASAUCE
WHITESAUCE
HOMEMADEBARBECUESAUCE
CILANTROSALADDRESSING
ASIANCITRUSDRESSING
AVOCADOSALADDRESSING
RANCHDRESSING
1.
2.
3.
HOMEMADEKETCHUP
Youmightbewonderingwhyonearthyou’dwanttomakeyourownketchup.Afterall,it’s easy enough to buy. The reason is that store-bought or restaurant ketchup usuallycontains high-fructose corn syrup, one of the most acid-producing ingredients on theplanet.Thisrecipeisjustasgoodastheotherkinds,withoutallthenastiness.
RecipeTipIfyoufreezethis,youmightwanttorunitthroughablenderafterdefrostingtoremixalltheingredientstothedesiredconsistency,asitwillseparate.
1(6-ounce)canunsweetenedtomatopaste
½cupbrownricesyrup
½cupapplecidervinegar
1packetstevia
¼teaspoononionpowder
⅛teaspoongarlicpowder
Inasaucepansetovermediumheat,combinethetomatopaste,brownricesyrup,cidervinegar,stevia,onionpowder,andgarlicpowder.Whiskuntilsmooth.
Bringthemixturetoaboil.Lowertheheatandsimmerfor25minutes,stirringfrequently.
Chillandservecold.
Serves12.Preptime:5minutes.Cooktime:25minutes
___________PERSERVING(1TABLESPOON):CALORIES:51/TOTALFAT:0.1G/CARBOHYDRATES:13.4G/FIBER:0.7G/PROTEIN:1G
SALSAFRESCA
Thisisagreatwaytouseupthoseend-of-summertomatoes.Sincetherecipeisuncooked,usethesweetestonionsyoucanfind.Also, thecuminseedisimportant—trytousethatinsteadofground.Thissalsaisevenbetterthenextday!
RecipeTipPlaywithspicesbyaddingaseeded,choppedjalapeñoorchipotlepepper.Justremembertowearglovessoyoudon’taccidentallygetspicesinyournoseoreyes.
4fullyripenedtomatoes,diced
½sweetonion(MauiorVidalia),diced
1tablespoontoastedcuminseeds
¼cupchoppedfreshcilantro
¼cupapplecidervinegar
½teaspoonseasalt
Inalargeairtightcontainer,mixtogetherthetomatoes,onion,cuminseeds,cilantro,cidervinegar,andsalt.Coverandchillfor15minutessotheflavorsblendbeforeserving.
Serves6.Preptime:20minutes
___________PERSERVING(¼CUP):CALORIES:25/TOTALFAT:0.4G/CARBOHYDRATE:4.6G/FIBER:1.2G/PROTEIN:1.5G
HAWAIIANSALSA
This is another recipe that’s avariationona theme. In thisone,we startwith thebasicSalsaFresca(here)andaddpineappleandmangotoit.Thisgivesitanislandflavorthatgoesgreatwithanyofthecoconutrecipesinthebook.Justareminderthatthetomatoesare not allowed if you’re following the Thyroid-Support Plan, so consider that whenpairingthiswithotherrecipes.
RecipeTipYoucanusecanned,fresh,orfrozenpineappleinthisrecipe.Ifallyouhaveonhandisfrozenpineapple,justbesuretothawitbeforeusing.
4fullyripenedtomatoes,diced
½sweetonion(MauiorVidalia),diced
½cupdicedfreshmango
½cupdicedpineapple
¼cupapplecidervinegar
½teaspoonseasalt
In a large airtight container,mix together the tomatoes, onion,mango, pineapple, cidervinegar,andsalt.Coverandchillfor15minutessotheflavorsblendbeforeserving.
Serves6.Preptime:20minutes
___________PERSERVING(¼CUP):CALORIES:48/TOTALFAT:0.2G/CARBOHYDRATES:5.3G/FIBER:1.4G/PROTEIN:0.9G
1.
2.
3.
4.
5.
GREATGRAVY
Everyone loves a good gravy, but most are made with dairy, wheat, and animal-basedbroth.Thisversionhasnoneofthosethings,andallofthetaste!Practicewiththisrecipeabitbeforeservingittocompany.Even“regular”gravytakessomepractice.
RecipeTip Ifyoudoburn the flour, throw itoutandstartover.There’sno rescuing it.Liveandlearn!
1tablespooncoconutoil,melted
2tablespoonscoconutflour
½cupvegetablebroth
2tablespoonsalmondmilk
½teaspoonseasalt
Inasaucepansetovermediumheat,gentlyheatthecoconutoil.Don’tletitgettoohotortheflourwillinstantlyburn.
Addthecoconutflourandwhisktomakeathickpaste.
Slowlywhiskinthevegetablebroth.Bringtoaboilandletitboilfor4minutes,oruntilthickened.
Reducetheheattolow.Addthealmondmilkandsalt.Continuecookinguntilthedesiredconsistency.
Servewarm.
Serves6.Preptime:5minutes.Cooktime:10minutes
___________PERSERVING(¼CUP):CALORIES:35/TOTALFAT:2.5G/CARBOHYDRATES:2.8G/FIBER:0.8G/PROTEIN:1.8G
1.
2.
3.
4.
SPROUTEDBEANS
Sproutingbeansisawaytoreducetheiracidiceffects,and,it’seasytodo.Youprobablymadetheseingradeschool.Onlymakeenoughsothey’llbeeateninacoupleofdays.
RecipeTipIfyoudon’tfeellikegoingtoallthistrouble,youcanbuysproutedbeansatmosthealthfoodstores.But,hey,tryityourselfatleastonce!
1cupdriedbeansofchoice
½teaspoonseasalt
Rinseandsoakthebeansovernightinenoughwatertocoverandtheseasalt.
Inthemorning,drainthebeansandrinsetheminacolandersetoverabowlorinthesink.Coverthebeans.
Rinseanddrainthebeansseveraltimesadayuntilthebeansbegintosprout.Thisshouldtake3to4days,dependingonthetypeofbean.
Storeintherefrigeratorforadayortwo.
Serves4.Preptime:3to4days,dependingonthetypeofbean
___________PERSERVING(¼FINISHEDRECIPE):CALORIES:10/CARBOHYDRATES:2G/FIBER:0.9G/PROTEIN:0.5G
1.
2.
3.
COCONUTWHIPPEDCREAM
Thisrecipeisgoingtobetheonethatmadeyougladyouboughtthisbook.Seriously—whippedcreamthat isn’tmadefromdairy?Thekey tosuccesshere is to refrigerate thecanofcoconutmilkovernight,upsidedown,so thecreamisat the topof thecanwhenyouopenit.Onlyusethesolidifiedpartofthecoconutcream,notthewater.
RecipeTipCoconutmilktakeslongertowhipthanwhippingcream.Justbepatient!Also,ifyouwanttomakeitsweeter,usecoconutsugarinsteadofstevia.
1(13-ounce)canfull-fatunsweetenedcoconutmilk,chilled
1packetstevia
1vanillabean,splitlengthwiseandseedsscrapedout
Openthecanofcoconutmilk.Useaspoontoscoopoutthethicklayerofcoconutmilkfat.Placeitintoalargebowl.Usingawhiskorhandmixer,beatjustasyouwouldregularwhippingcream,untilfluffy.
Addthesteviaandvanillabeanseedsandwhipforanotherminuteorso.
Useimmediatelyorstorecoveredintherefrigeratorforonetotwodays.
Serves8.Preptime:15minutes
___________PERSERVING(¼CUP):CALORIES:197/TOTALFAT:21.2G/CARBOHYDRATES:2.8G/FIBER:0.1G/PROTEIN:2G
1.
2.
3.
4.
APPLEBUTTER
Thisisfantasticspreadonanyofthemuffinsinthiscookbook.Ittakesawhiletomake,butyourwholehousewillsmelllikefall.Andit’spackedwithfiberandnutrients.
RecipeTipYou can use apple cider in place of apple juice for this recipe, but choosesomewithnoaddedsugar.Also,donotusethecinnamonorspicesinthisrecipeifyoudo.
4poundsapples,peeled,cored,andchopped
2cupsfreshapplejuice
1tablespoonfreshlysqueezedlemonjuice
2packetsstevia
1teaspooncinnamon
1vanillabean,splitlengthwiseandseedsscrapedout
Pinchgroundcloves
Inalargepot,combinetheapples,applejuice,andlemonjuice.Bringtoasimmerandcookfor1hour,untilsoft.Removefromtheheatandcoolslightly.
Usinganimmersionblender(oryourregularblenderinbatches),puréetheapplesuntilsmooth.
Addthestevia,cinnamon,vanillabeanseeds,andclovestotheapples.Returnthepottotheheatandcookforanadditional2hours,stirringfrequently.
Cooltheapplebutter.Transfertoanairtightcontainerandrefrigerate.
Serves24.Preptime:10minutes.Cooktime:3hours
___________PERSERVING(2TABLESPOONS):CALORIES:49/TOTALFAT:0.2G/CARBOHYDRATES:12.9G/FIBER:1.9G/PROTEIN:0.2G
1.
2.
SUN-DRIEDTOMATOSAUCE
Thisuncookedsaucecanbeputonasalad,orwarmedandusedwithanyof theItalianrecipesinthisbook.Besuretousesun-driedtomatoesnotpackedinoil.Theoiladdsatonofcaloriesandit’snotonthe“Go”list.Ifthesun-driedtomatoesarehard,soaktheminalittlewaterbeforeusing.
RecipeTipThetomatopasteisthekeytotheintensetomatoflavorhere.Don’tleaveitout.
1cupcherrytomatoes,halved
½cuptightlypackedsun-driedtomatoes
3tablespoonscoconutoil
⅓cupfreshbasil
1tablespoontomatopaste
1teaspoonseasalt
1teaspoongarlicpowder
Inafoodprocessor,combinethecherrytomatoes,sun-driedtomatoes,coconutoil,basil,tomatopaste,salt,andgarlicpowder.
Pulsetocombineuntilthedesiredconsistencyisreached.
Serves4.Preptime:10minutes
___________PERSERVING(½CUP):CALORIES:132/TOTALFAT:12.2G/CARBOHYDRATES:6.1G/FIBER:1.5G/PROTEIN:1.4G
1.
2.
3.
ENCHILADASAUCE
Thissauceissodeliciousyou’regoingtowanttodipeverythinginit.Onceyoutastethis,you’llneverbuythecannedstuffagain.Freezesomesoyouhaveitonhand.
RecipeTipAddatablespoonofDutch-processedcocoapowderbeforecookingtoaddadepthofflavorreminiscentofamolesauce.
2tablespoonscoconutoil
2tablespoonscoconutflour
2tablespoonschilipowder
2cupswater
1(8-ounce)cantomatopaste
1teaspoongarlicpowder
½teaspooncumin
½teaspoononionpowder
½teaspoonseasalt
¼teaspoonredpepperflakes
Inamediumpotsetovermediumheat,heatthecoconutoil,coconutflour,andchilipowder.Cookfor1minutesotheflourdoesn’ttasteraw.
Addthewater,tomatopaste,garlicpowder,cumin,onionpowder,salt,andredpepperflakes,totaste.Bringthemixturetoasimmerandcookfor25minutes,stirringoccasionally.
Servewarm.
Serves8.Preptime:5minutes.Cooktime:26minutes
___________PERSERVING(½CUP):CALORIES:68/TOTALFAT:3.6G/CARBOHYDRATES:8.3G/FIBER:1.6G/PROTEIN:1.8G
1.
2.
3.
4.
5.
WHITESAUCE
Thisisanotherstaplesaucethatcangooverjustaboutanything.It’sgreatonvegetablesandontopofbowls.Aswiththegravy,practicealittlesoyoucangetitjustright.Then,amazeyourfriendswiththishealthysauce.
RecipeTipOnceyou’vemasteredthesaucebase,youcanaddallkindsofseasoningstoittochangeitup.Tryaddingbasilorfreshrosemary,oruseit tomakeamushroomsoup.Theoptionsarealmostendless.
1tablespooncoconutoil
3tablespoonscoconutflour
2¼cupsalmondmilk
1teaspoonseasalt
1teaspoongarlicpowder
1teaspoononionpowder
Inasaucepansetovermediumheat,gentlyheatthecoconutoil.Don’tletitgettoohotortheflourwillinstantlyburn.
Addthecoconutflourandwhisktomakeathickpaste.
Addthealmondmilkandbringtoaboil.Boilfor2minutes,thenlowerheat.
Addthesalt,garlicpowder,andonionpowder.Simmeruntilthickened.
Servewarm.
Serves6.Preptime:5minutes.Cooktime:10minutes
___________PERSERVING(½CUP):CALORIES:83/TOTALFAT:4.1G/CARBOHYDRATES:8.1G/FIBER:0.5G/PROTEIN:3.5G
1.
2.
3.
HOMEMADEBARBECUESAUCE
What is summertime without a good barbeque? This sauce tastes fantastic on grilledveggies,butdoesn’tcontaintheacid-producingsugarthatbottledsauceshave.Feelfreetoplayaroundwiththisrecipe,addingfruitorspicestoit.Itwillkeepintherefrigeratorforaboutaweek.
RecipeTipThisisparticularlygoodwhenmadewithpeachesormango.Justadd¼cupwhencookingforasweet,fruityflavor.
2cupswater
1onion,chopped
1(8-ounce)cantomatosauce
¼cupapplecidervinegar
2teaspoonspaprika
2teaspoonschilipowder
1packetstevia
Inamediumsaucepan,combinethewater,onion,tomatosauce,cidervinegar,paprika,chilipowder,andstevia.Bringtheingredientstoafullboil.
Reducetheheatandsimmerfor20minutes.
Serveimmediately,orcoolandrefrigerateinanairtightcontainer.
Serves6.Preptime:5minutes.Cooktime:25minutes
___________PERSERVING(2TABLESPOONS):CALORIES:36/TOTALFAT:0.8G/CARBOHYDRATES:7G/FIBER:2.3G/PROTEIN:1.3G
CILANTROSALADDRESSING
Eachofthesaladdressingrecipesinthischapterisaneasyvariationonatheme—onepartapplecidervinegartotwopartscoconutoil,withdifferentseasonings.Thegoodnewsisthat you’ll quickly get the hang ofmaking your own salad dressing andwon’t feel theneed to buy the expensive, salty, acid-producing ones in the store. Have fun and playaroundwiththeserecipes.
RecipeTipDon’tusedriedcilantroorcoriander in this recipe. Itdoesn’t tasteremotelythesame.Pickthefreshestcilantroyoucanfindandrinseitwell.Cutoffthestemsifyouprefer.
½cupcoconutoil
¼cupapplecidervinegar
½cupchoppedfreshcilantro
1teaspoonfreshlysqueezedlemonjuice
¼teaspoonseasalt
½packetstevia
In a blender, add the coconut oil, cider vinegar, cilantro, lemon juice, salt, and stevia.Blenduntilthecilantroisfullyincorporatedandtheoilandvinegaremulsify.
Serves12.Preptime:5minutes
___________PERSERVING(2TABLESPOONS):CALORIES:80/TOTALFAT:9.1G/CARBOHYDRATES:0.1G/FIBER:0.4G/PROTEIN:0.3G
1.
2.
ASIANCITRUSDRESSING
Thisdressingcanbeusedwithanyof theAsiandishes in thiscookbook. It’salsogreatoverabowlofquinoaandsteamedvegetables.Youwanttousegroundgingerandgarlicpowderinthisrecipeinsteadoffresh.Otherwise,thetasteistoosharp.
RecipeTipIfyoupreferthesharptasteoffreshgingerandgarlicthen,byallmeans,usefresh.Justgratethemintotheblender.
½cupcoconutoil
¼cupapplecidervinegar
1tablespoonfreshlysqueezedorangejuice
1tablespoondarksesameoil
3tablespoonschoppedscallions
2teaspoonstoastedsesameseeds
½teaspoongroundginger
½teaspoongarlicpowder
¼teaspoonseasalt
½packetstevia
Inablender,combinethecoconutoil,cidervinegar,orangejuice,sesameoil,scallions,sesameseeds,ginger,garlicpowder,seasalt,andstevia.
Blenduntiltheingredientsarewellmixedandtheoilandvinegaremulsify.
Serves12.Preptime:5minutes
___________PERSERVING(2TABLESPOONS):CALORIES:90/TOTALFAT:1.1G/CARBOHYDRATES:1.1G/FIBER:1.4G/PROTEIN:0.9G
AVOCADOSALADDRESSING
Thisisagreatrecipetomakeifyou’vegotavocadosthatneedtobeused.Chooseonesthatareonthesoftsideforbestflavor.ThisgoesverywellwiththeMexicanrecipesinthisbook.It’sgotatonofflavor,soyouwon’tneedmuchtopackaflavorfulpunch.
RecipeTipIfyoulikeitspicy,addajalapeñowhileblending.
½cupcoconutoil
¼cupapplecidervinegar
1avocado,peeledandpitted
¼cupchoppedfreshcilantro
1teaspoonfreshlysqueezedlimejuice
1teaspoongarlicpowder
1teaspooncumin
1teaspoononionpowder
¼teaspoonseasalt
½packetstevia
Inablender,combinethecoconutoil,cidervinegar,avocado,cilantro, limejuice,garlicpowder,cumin,onionpowder,seasalt,andstevia.Blenduntilall ingredientsaremixedwellandtheoilandvinegaremulsify.
Serves12.Preptime:5minutes
___________PERSERVING(2TABLESPOONS):CALORIES:101/TOTALFAT:10.8G/CARBOHYDRATES:1.2G/FIBER:0.9G/PROTEIN:0.2G
1.
2.
3.
RANCHDRESSING
Thekeytothisrecipeistherawcashewsthathavebeensoakedinwaterfor2hoursanddrained. Cashews, when prepared this way,make for a very creamy tasting base. Thisrecipeshouldbeonyour20percentlist,sincecashewsarelessalkalizingthanalmonds.Servecoldforthebestresults.
RecipeTip If you want to make a chipotle-ranch dressing, add one-half of a chipotlepepperwhileblending,ortotaste.
1cuprawcashews,soakedfor2hoursanddrained
¼cupfreshlysqueezedlemonjuice
¼cupapplecidervinegar
2tablespoonsdicedredonion
1tablespoonfinelychoppedscallions
1teaspoongarlicpowder
½teaspoonseasalt
½packetstevia
1tablespoonchoppedfreshparsley
½teaspoonfinelychoppedfreshdill
Inablender,combinethecashews,lemonjuice,cidervinegar,redonion,scallions,garlicpowder,salt,andstevia.Puréeuntilsmoothandcreamy.
Addtheparsleyanddill.Pulsequicklyjusttocombine.
Refrigerateinanairtightcontainer.Chillfor1hourbeforeserving.
Serves12.Preptime:2hours,10minutes.Chillingtime:1hour
___________PERSERVING(2TABLESPOONS):CALORIES:70/TOTALFAT:5.3G/CARBOHYDRATES:4.3G/FIBER:3.3G/PROTEIN:1.9G
APPENDIXA
ALKALINE-ACIDFOODCHART
EXTREMELYALKALINEBakingsoda
Lemons
Lentils
Limes
Lotusroot
Mineralwater
Nectarines
Onions
Persimmons
Pineapple
Seasalt
Seavegetables
Seaweed
Seeds,pumpkin
Sweetpotato
Tangerines
Taroroot
Watermelon
MODERATELYALKALINEAlfalfasprouts
Apple,sweet
Avocados
Banana,ripe
Beets
Bellpepper
Broccoli
Cabbage
Cayenne
Cantaloupe
Carob
Cauliflower
Celery
Currants
Dates
Figs,fresh
Fruitjuices
Garlic
Ginger,fresh
Grapefruit
Grapes,lesssweet
Grapes,sour
Grapes,sweet,seededandseedless
Greenbeans,fresh
Guavas
Kiwifruit
Lettuce,leafygreen
Lettuce,palegreen
Mangoes
Melons
Oranges
Papayas
Parsley
Passionfruit
Peaches,lesssweet
Peaches,sweet
Pears,fresh,sweet
Pears,lesssweet
Potato,withskin
Pumpkin,lesssweet
Pumpkin,sweet
Raisins
Raspberries
Squash
Strawberries
Sweetcorn,fresh
Turnip
Vegetablejuices
Vinegar,applecider
Umeboshiplums
Watercress
SLIGHTLYALKALINEAlmonds
Apple,sour
Apricots
Artichoke,Jerusalem
Arugula
Asparagus
Avocadooil
Blackberries
Brusselssprouts
Carrots
Cashews
Cherries
Chestnuts
Chestnuts,dryroasted
Chive
Cilantro
Citrus
Coconut,fresh
Coconutoil
Collardgreens
Cucumbers
Dewberry
Eggplant
Endive
Ginseng
Herbs,most
Honey,raw
Honeydewmelon
Japonicarice
Kale
Kabocha
Kohlrabi
Leeks
Loganberries
Mushrooms
Mustardgreens
Oats
Oil,flax
Oil,olive
Okra
Olives
Parsnips
Pickles,homemade
Quinoa
Radishes
Ricesyrup
Rutabaga
Seeds,most
Sesameseeds
Spices
Sprouts
Tea,ginger
Tea,green
Tea,mu
Tomatoes,lesssweet
Tomatoes,sweet
Turnipgreens
Unsulfuredmolasses
Vinegar,sweetbrownrice
Vinegar,umeboshi
Wholesproutedgrains
Wildrice
Yeast,nutritional
SLIGHTLYACIDICAmaranth
Beans,fava
Beans,string
Beans,wax
Black-eyedpeas
Chutney
Curry
Driedfruit
Guava
Honey
Kasha
Maplesyrup
Oil,canola
Oil,grapeseed
Oil,pumpkinseed
Oil,sunflower
Pinenuts
Rice,brown
Rhubarb
Spinach
Vinegar
Zucchini
MODERATELYACIDICAlcohol
Bananas,green
Barleygroats
Beans,aduki
Beans,lima
Beans,navy
Beans,pinto
Beans,red
Beans,white
Blueberries
Bran
Buckwheat
Butter
Casein
Cereals,unrefined
Chard
Cheese,cottage
Cheese,soy
Cheeses,aged
Chicken
Chickpeas
Coconut,dry
Corn
Crackers,unrefinedrice
Crackers,unrefinedrye
Crackers,unrefinedwheat
Cranberries
Driedbeans,adzuki
Driedbeans,kidney
Driedbeans,mung
Driedbeans,pinto
Eggwhites
Eggs,whole,hardcooked
Farina
Fructose
Game
Goose
Greenpeas
Honey,pasteurized
Kamut
Ketchup
Lard
Legumes,other
Maize
Maplesyrup,unprocessed
Milk,cow’s
Milk,goat’s,raw
Milk,goat’s,homogenized
Milk,homogenized
Milk,soy
Milkprotein
Molasses,unsulfuredandorganic
Mussels
Mustard
Mutton
Nutmeg
Nuts,most
Oatbran
Oil,almond
Oil,chestnut
Oil,palmkernel
Oil,safflower
Oil,sesame
Olives,pickled
Pasta,wholegrain
Pastry,wholegrainandhoney
Peanuts
Pecan
Pistachio
Plums
Pomegranates
Popcorn,withsaltand/orbutter
Potato
Prunes
Rice,basmati
Rice,white
Rye
Seeds,pumpkin
Seeds,sunflower
Seitan
Semolina
Shellfish
Snowpeas
Soysauce
Spelt
Squid
Tapioca
Teff
Tofu
Tomatoes
Turkey
Vanilla
Veal
Vinegar,balsamic
Wheat
Wheatbread,sproutedorganic
EXTREMELYACIDICArtificial tabletop sweeteners, like NutraSweet, Spoonful, Sweet ’N Low, Equal, or
Aspartame
Barley
Beef
Beer
Brazilnuts
Bread
Brownsugar
Carbonatedsoftdrinks,especiallythecolatype
Cereals,refined
Cheese,processed
Chocolate
Cigarettesandtobacco
Cocoa
Coffee
Creamofwheat,unrefined
Custard,withwhitesugar
Fish
Flour,white,wheat
Friedfoods
Fruitjuiceswithsugar
Hazelnuts
Icecream
Jams,jellies
Lamb
Liquor
Lobster
Malt
Maplesyrup,processed
Molasses,sulfured
Oil,cottonseed
Pasta,white
Pastriesandcakesfromwhiteflour
Pheasant
Pickles,commercial
Pork
Poultry
Pudding
Seafood
Soybeans
Sugar,white
Tablesalt,refinedandiodized
Tea,black
Venison
Vinegar,white,processed
Walnuts
Whitebread
Whole-wheatfoods
Wine
Yeast
Yogurt,sweetened
APPENDIXB
DIRTYDOZENANDCLEAN15
Ifyouarecommittedtoeatinghealthyfood,thenheapsoffruitsandvegetablesareahugepartofyourmeals.Oneofthequestionsthatwillcropupiswhethertobuyorganicornot.Mostcommerciallygrownproduceiscontaminatedtoacertaindegreewithchemicalsandpesticides that can have damaging effects on your health. So organic food is a logicalchoiceifyouhaveaneyeonlongevityandwellness.
Unfortunately,organicfruitsandvegetablescanbeexpensiveandunavailableinsomeareas.Thismeansyouhavetopickandchoosewhichorganicproducetobuy.Anonprofitenvironmental watchdog organization called Environmental Working Group (EWG)makesthischoicealittleeasier.TheEWGlooksatdatasuppliedbytheU.S.DepartmentofAgriculture and theU.S. Food andDrugAdministration regarding pesticide residuesandcompilesalisteachyearoutliningthepesticideloadsfoundincommercialcrops.Youcanusetheseliststodecidewhichfruitsorvegetablestobuyorganic(the“DirtyDozen”)in order tominimize your exposure to pesticides andwhich produce is considered safeenoughtopurchaseconventionallygrown(the“Clean15”).Theselistschangeeveryyear,somakesuretolookupthemostrecentbeforeyoufillyourshoppingcart.
APPLES
CELERY
CHERRYTOMATOES
CUCUMBERS
GRAPES
NECTARINES(IMPORTED)
PEACHES
POTATOES
SNAPPEAS(IMPORTED)
SPINACH
STRAWBERRIES
SWEETBELLPEPPERS
Plusproducecontaminatedwithhighlytoxicorganophosphateinsecticides:
BLUEBERRIES(DOMESTIC)
HOTPEPPERS
There is also a list from the EWG that outlines foods that have the least pesticidecontaminationandcanbepurchasedfromcommerciallygrowncrops.Thisdoesnotmeantheyarepesticide-free,sowashthesefruitsandvegetablesthoroughly.
ASPARAGUS
AVOCADOS
CABBAGE
CANTALOUPE(DOMESTIC)
CAULIFLOWER
EGGPLANT
GRAPEFRUIT
KIWI
MANGOS
ONIONS
PAPAYAS
PINEAPPLES
SWEETCORN
SWEETPEAS(FROZEN)
SWEETPOTATOES
It is important to remember that the positive impact of eating a diet rich in fruits andvegetablesfaroutweighstheriskofpesticideexposure.
GLOSSARY
80/20rule:Partoftheacid-alkalinebalancethatsaysthat80percentofone’sfoodshouldbealkalizingand20percentcanbeacidifying.
acid:AsubstancewithapHoflessthan7.
acid-alkalinebalance:Thedietaryratioofacidifyingfoodstoalkalizingfoods.
acidifying:Foodsthat,regardlessoftheirpHlevel,testasacidicaftertheashtestisperformed.
alkaline:AsubstancewithapHofgreaterthan7.
alkalizing:Foodsthat,regardlessoftheirpHlevel,testasalkalineaftertheashtestisperformed.
ashtest:Atesttodeterminethealkalizingoracidifyingeffectofasubstance.It’sperformedbyburningthesubstanceandthenmixingtheashresiduewithwaterandmeasuringthepHoftheliquid.
Dutch-processedcocoa:Cocoaprocessedinsuchawayastomakeitmorealkaline.
eatingtherainbow:Atermthatmeanstoeatfreshfoodsthatareofeverycolorinthespectrum.
immune-supportdiet:Adietthatenhancesthebody’simmunesystem.It’sadietrichinvitaminsandminerals.
immunesystem:Thebody’sdefenseagainstbacteria,viruses,andotherinvaders.Throughaseriesofstepscalledtheimmuneresponse,theimmunesystemattacksorganismsandsubstancesthatinvadebodysystemsandcausedisease.
kidney:Oneofapairoforgansinthebodythatprocessesandexcretesurine.
kidneystone:Astone-likeformationinthekidneysthatcaninterferewiththepassageofurineoutofthebody.
kidney-supportdiet:Adietthatcausesurinetobemorealkalineandlesslikelytoformkidneystones.
nightshadevegetables:TheplantfamilySolanaceae,includingbelladonna,eggplant,nightshade,peppersofthegenusCapsicum,petunia,potato,tobacco,andtomato.Thechemicalmakeupofthesefoodshasthepotentialtocauseinflammationinthebody.Theyaretobeavoidedifonathyroid-supportingdiet.
neutral:AsubstancewithapHof7.
pH:Anacronymfor“potentialhydrogen.”Itreferstothedegreeofconcentrationofhydrogenionsinasubstanceorsolution.Itisdesignatedonascalefrom0to14.Highernumbersmeanasubstanceismorealkalineinnatureandhasagreaterpotentialforabsorbingmorehydrogenions.
thyroid:Theglandintheneckthatsecreteshormonesthatregulatemetabolism.
thyroid-supportdiet:Adietthatsupportsthethyroid’sfunctioningbyavoidingfoodsinthenightshadefamily.
REFERENCES
Abbas,AbulK.,AndrewH.Lichtman,andShivPillai.BasicImmunology:FunctionsandDisordersoftheImmuneSystem.4thed.Philadelphia:Saunders,2012.
AmericanAutoimmuneRelatedDiseasesAssociation,Inc.“AutoimmuneStatistics.”AccessedJune15,2014.http://www.aarda.org/autoimmune-information/autoimmune-statistics/.
Koufman,JamieA.,andNikkiJohnston.“PotentialBenefitsofpH8.8AlkalineDrinkingWaterasanAdjunctintheTreatmentofRefluxDisease.”AnnalsofOtology,Rhinology&Laryngology121,no.7(July2012):431—4.http://evamor.com/static/pdf/koufman_1242.pdf.
NationalInstituteofDiabetesandDigestiveandKidneyDiseases.“DietforKidneyStonePrevention.”NIHPublication.6425,no.13(February2013).http://kidney.niddk.nih.gov/kudiseases/pubs/kidneystonediet/Kidney_Stone_Diet_508.pdf.
Schwalfenberg,G.K.“TheAlkalineDiet:IsThereEvidenceThatanAlkalinepHDietBenefitsHealth?”JournalofEnvironmentalandPublicHealth2012(2012):727630.doi:10.1155/2012/727630.
RESOURCES
ALMONDMEAL/FLOURwww.bobsredmill.com
COCONUTFLOURwww.bobsredmill.com
COCONUTOILhttp://nutiva.com
COCONUTSUGARhttp://madhavasweeteners.com
COCONUTTORTILLASANDWRAPShttp://thepurewraps.com
DUTCH-PROCESSEDCOCOAPOWDERwww.drugstore.com
SEAVEGETABLEShttp://kelpnoodles.com
SUPERFOODShttp://ultimatesuperfoods.com