DROP ACID for LASTING HEALTH 20 RECIPES FOR IDEAL ALKALINE HEALTH

DROP ACID for LASTING HEALTH 20 RECIPES FOR IDEAL ALKALINE HEALTH

20 RECIPES FOR IDEAL ALKALINE HEALTH DROP ACID for LASTING HEALTH It s no secret that how and what you eat has a profound effect on your health and well-being. However, navigating the complicated world of diet can be frustrating at best and misleading at worst. The key is to look for an eating plan, not a diet. And boils down to eating the way our ancestors ate close to the earth, consuming lots of high-quality, nourishing, whole fresh foods. Specifically, this includes fruits, vegetables, fish, nuts, whole grains, and fats such as olive oil. It also means eliminating or at least drastically reducing your intake of flour-based products, sugar, and the saturated fats found in dairy products. In short, it means dropping the acidic foods and eating an alkaline-based diet. And to help you get started, we ve included 20 recipes that are not only alkaline, but also incredible tasting and easy to prepare. Enjoy! 1

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BREAKFAST GRANDMA GINNY S GRANOLA 4 cups oatmeal 2 cups gluten-free flour 1 cup almonds, sliced 1 cup sunflower seeds, raw 1 cup coconut, unsweetened 1 cup flax seed, ground 2/3 cup olive oil ½ cup honey 1 teaspoon vanilla 1. Preheat oven to 350 F. 2. Grease 13x9-inch baking dish. 3. Combine oats, flour, almonds, sunflower seed, coconut, and flaxseed in a large bowl. Set aside. 4. Combine oil, honey, and vanilla in a small bowl. Pour over oat mixture and blend well. 5. Pour mixture into baking dish and bake for 40-45 minutes or until browned. Stir mixture every 10-15 minutes. 6. Cool on baking rack. Can be stored in the refrigerator in an airtight container. 7. Serves 20. 3

BREAKFAST BERRY BANANA OATMEAL 1 cup oatmeal 2 cups unsweetened almond milk 1/8 teaspoon salt 1 tablespoon stevia 2 teaspoons cinnamon 1 banana, sliced 1 cup fresh blueberries 1 tablespoon ground flaxseed 1. Warm milk in saucepan over medium heat for three minutes. 2. Add oatmeal and salt. 3. Cover and simmer for 20 minutes. 4. Remove from heat and stir in stevia, cinnamon, banana, blueberries and flaxseed. 5. Divide evenly into two bowls and serve warm. 6. Serves 2. 4

BREAKFAST FABULOUS FRITATTA 2 teaspoons extra virgin olive oil ½ onion, chopped ½ teaspoon basil Black pepper to taste 4 eggs, slightly beaten ½ cup broccoli, chopped ½ cup fresh spinach 1. Heat oil in 8-inch nonstick skillet over medium-high heat. 2. Add onion and cook until soft. 3. Add eggs, broccoli, spinach, basil, and pepper. Stir often and cook until eggs are done. 4. Serve warm. 5. Serves 2. 5

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SOUP BUTTERNUT SOUP 1 cup onion, chopped 2 teaspoons olive oil 1 large butternut squash, peeled and cubed 1 teaspoon ground sage ½ teaspoon sea salt 3 cups low sodium vegetable broth 1. In a soup pot, sauté onion in olive oil over medium heat until soft. 2. Add sage, salt, pepper, broth, and squash. Bring to a boil. 3. Reduce heat and simmer for 25-30 minutes, or until squash is soft. 4. Ladle ¾ of the soup in to a blender or food processor and purée. 5. Pour back into pot and reheat for 5 minutes. 6. Serve warm. 7. Serves 6. 7

SOUP MUSHROOM AND WILD RICE SOUP ¼ cup olive oil 4 large shallots, chopped 1 cup wild rice, cooked 6 cups low sodium chicken broth 2 bay leaves 1 teaspoon sea salt 3 medium carrot, chopped 3 cups mushroom, sliced 1. Heat olive oil in a large stockpot. 2. Add shallots and sauté until tender. 3. Add rice and cook for three minutes. 4. Add carrots, mushroom, broth, bay leaf, and sea salt and bring to a boil. 5. Reduce heat, cover, and simmer for one hour. 6. Remove bay leaves and serve warm. 7. Serves 6. 8

SOUP MOMMA SUE S CHICKEN SOUP 1 tablespoon olive oil 1 medium onion, chopped 2 medium carrots, chopped 2 medium celery stalks, chopped 1 teaspoon minced garlic 8 cups free-range chicken broth ¼ cup fresh parsley ½ teaspoon cayenne pepper ½ teaspoon dried thyme 1 bay leaf 1 cup green beans, cut ½ cup baby spinach 2 medium zucchini, sliced ¾ pound free-range chicken, cooked and cubed 1. Sauté onion, carrots, celery, and garlic in olive oil until soft. 2. Add chicken broth, parsley, pepper, thyme, and bay leaf. Bring to a boil. 3. Reduce heat, cover, and simmer 15-20 minutes. 4. Add green beans, spinach, zucchini, and chicken. Cover and simmer 15-20 minutes. 5. Remove bay leaf and serve. 6. Serves 6. 9

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SALAD VEGGIE QUINOA SALAD ½ cup quinoa 1 cup water 1 green pepper 1 cup carrots, sliced 1 cup cabbage, chopped 1 cup broccoli flowerets 1 cup cauliflower flowerets 1 tablespoon olive oil 2 teaspoons tamari sauce 1. Combine quinoa and water in small saucepan. Bring to a boil, reduce heat, and cook for 10-15 minutes, or until all liquid is absorbed. 2. Put quinoa in a large salad bowl. Add green pepper, carrots, cabbage, broccoli, and cauliflower. 3. Add olive oil and tamari and mix well. 4. Serves 4. 11

SALAD ENSALADA MISTA 3 tablespoons olive oil 1 tablespoon tamari sauce ½ teaspoon sea salt ½ teaspoon dried mixed herb blend 1 head romaine lettuce 4 red potatoes, boiled, peeled, and diced 2 hard-boiled eggs, cut in half 8 ounces lima beans, cooked 8 ounces artichoke hearts, drained 8 asparagus spears, cooked and drained 1. Mix olive oil, tamari, salt, and mixed herb blend in small bowl and set aside. 2. Divide lettuce evenly between four plates. 3. Top each plate with one potato, one egg half, 2 ounces lima beans, 2 ounces artichoke hearts, and 2 asparagus spears. 4. Drizzle about 1 1/2 tablespoons of dressing over each salad and serve. 5. Serves 4. 12

SALAD BROCCOLI SALAD ¾ cup nonfat mayonnaise 2 tablespoons stevia 1 tablespoon white vinegar 1 large head of broccoli 4 pieces turkey bacon, cooked and crumbled ½ cup goat cheese, crumbled ¼ cup sunflower seeds 1 onion, diced 1. Combine mayonnaise, stevia, and vinegar. Mix well, cover, and place in refrigerator for 1-2 hours. 2. Cut broccoli into small flowerettes. Add onion, bacon, goat cheese, and sunflower seeds. 3. Mix in dressing and serve. 4. Serves 4. 13

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SIDE DISHES ZUCCHINI AND EGGPLANT SAUTÉ 1 tablespoon olive oil 1 teaspoon oregano 2 zucchini, sliced ½ eggplant, cubed 1 leek, sliced 1 tablespoon fresh basil, chopped 1. Heat olive oil in large frying pan over medium high heat. 2. Add zucchini, eggplant, and leek and cook about 15 minutes. 3. Add basil and oregano and cook until vegetables are tender. 4. Serve warm. 5. Serves 4. 15

SIDE DISHES GREEN BEANS WITH ROASTED ONIONS 1 pound green beans, trimmed 1 onion, peeled and halved 2 teaspoons extra virgin olive oil, divided ½ teaspoon black pepper ½ teaspoon thyme 1 teaspoon dill 1. Preheat oven to 400 F. 2. Steam green beans until tender but still a bit crunchy. 3. Drain and rinse green beans. Set aside and chill to room temperature. 4. Drizzle each side of onion with 1/2 teaspoon of olive oil. Sprinkle evenly with black pepper and thyme. Wrap in aluminum foil and bake for one hour. 5. Cool onion to room temperature, then chop and place in medium-sized bowl. 6. Add dill and green beans to onion mixture and blend well. 7. Serves 4. 16

SIDE DISHES ROASTED VEGETABLES 1 red onion, cut in large chunks 1 red bell pepper, cut in large chunks 1 green bell pepper, cut in large chunks 5 cloves garlic 2 tomatoes, cut in large chunks 1 tablespoon basil, sliced 1 teaspoon lemon pepper 2 teaspoons olive oil 2 yellow squash, sliced 2 zucchini, sliced 1. Preheat oven to 425 F. 2. Add all vegetables to roasting pan. 3. Top with basil and lemon pepper. 4. Drizzle with olive oil and bake for 45 minutes. 5. Serve warm. 6. Serves 4. 17

SIDE DISHES PORTOBELLO QUICHE 2 tablespoons olive oil ¾ cup onion, diced 3 portobello mushrooms, thickly diced 2 cups broccoli, chopped ¼ cup ground corn meal 2 cups lowfat milk 4 eggs ¼ cup Parmesan cheese 1 ½ teaspoon garlic powder 2 teaspoons mixed dried herb blend 1. Preheat oven to 350 F. 2. Heat olive oil in skillet on medium high for several minutes. 3. Add onion and portobellos and sauté for 4-5 minutes. 4. Add spinach and cook 3-4 minutes. 5. Add corn meal and mix thoroughly. 6. Place in a quiche pan or similar deep-dish pan and set aside. 7. In a separate mixing bowl, whisk milk with the eggs and Parmesan cheese. 8. Add garlic powder and mixed dried herb blend. 9. Pour over the portobello mixture and bake for 40 45 minutes, until the center is set and firm. 10. Let stand 5 10 minutes before serving. 11. Serves 6. 18

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ENTREES TURKEY CHILI 1 tablespoon olive oil 2 cups onion, chopped 1 cup red pepper, chopped 1 tablespoon garlic, minced 1 pound ground turkey 2 teaspoons cinnamon 2 teaspoons paprika 1 teaspoon chili powder 1 teaspoon cumin ½ teaspoon allspice ½ teaspoon marjoram ¼ teaspoon nutmeg 1 cinnamon stick ½ teaspoon sea salt 1 teaspoon pepper 2 cans low sodium tomatoes, chopped and undrained 1. Sauté onion, pepper, and garlic in olive oil. 2. Add ground turkey and cook until brown. 3. Add cinnamon, paprika, chili powder, cumin, allspice, marjoram, nutmeg, and cinnamon stick and cook 2-3 minutes. 4. Add salt, pepper, and tomatoes and simmer 45 minutes. 5. Serve warm. 6. Serves 4. 20

ENTREES FABULOUS FISH TACOS 1/4 cup sour cream 1/4 cup nonfat mayonnaise 2 tablespoons fresh cilantro, chopped 1 tablespoon lime juice 1 teaspoon extra virgin olive oil 2 cans canned tuna in water 4 large red leaf lettuce leaves ½ avocado ¼ cup onion ½ cup tomato 1. Mix sour cream, mayonnaise, and cilantro in a medium bowl and set aside. 2. Preheat broiler and spray unslotted broiler pan with olive oil spray. 3. Mix lime juice, olive oil, and tuna. Divide evenly into four mounds and place on broiler pan, about three or four inches from the heat. Cook for five minutes. 4. Place lettuce leaves on four plates (one leaf per plate). 5. Add one mound of tuna to each plate. Top with even amounts of avocado, onion, and tomato. 6. Add one tablespoon of sour cream mixture and serve warm. 7. Serves 4. 21

ENTREES CHICKEN PICCATA 1 tablespoon olive oil 4 4-ounce chicken breasts ¼ cup shallot, chopped 1 cup low sodium chicken broth 1 tablespoon lemon juice 1 tablespoon parsley 1 tablespoon capers 1 teaspoon lemon zest ¼ teaspoon black pepper 1. Heat oil in large skillet over medium high heat. 2. Add chicken breasts and cook for 8 minutes on each side, until chicken is cooked thoroughly. Remove chicken from skillet and set aside. 3. Add shallots to skillet and cook for one minute. 4. Add broth and lemon juice and deglaze the skillet. 5. Stir in parsley, capers, lemon zest, and pepper. Simmer for 1-2 minutes. 6. Add chicken back to skillet and cook for 3-5 minutes, until chicken is reheat. 7. Serve warm. 8. Serves 4. 22

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DESSERTS BLUEBERRY POMEGRANATE SORBET ½ cup stevia or Truvia ½ cup filtered water Extra blueberries and mint leaves (optional) 2 cups pure pomegranate juice 1 cup fresh, puréed blueberries 1. Combine stevia and water in saucepan and stir over medium heat until xylitol dissolves. 2. Bring to a boil, then remove from heat. 3. Cool completely. 4. Whisk in pomegranate juice and puréed blueberries. 5. Place in ice cream maker and freeze according to manufacturer s instructions. If you don t have an ice cream maker, place in freezer-safe container, and freeze. 6. Serve with extra blueberries and mint leaves. 7. Serves 6. 24

DESSERTS STRAWBERRY PARFAIT 2 pints strawberries, sliced 2 tablespoons orange juice 1 cup almond milk, unsweetened 2 tablespoons stevia 1 cup lowfat plain yogurt ½ teaspoon vanilla extract 1. Place all ingredients into a blender and blend until smooth. 2. Serve chilled. 3. Serves 6. 25

DESSERTS APPLE PEAR COBBLER 2 pounds ripe organic apples, peeled, cored and sliced 2 pounds ripe organic pears, peeled, cored and sliced 1 tablespoon fresh lemon juice 2 teaspoons vanilla extract 3 tablespoons stevia, divided 1 cup gluten-free flour mix, divided 1/4 teaspoon ground cloves 1/3 cup butter 1 cup oatmeal 1 egg, beaten ½ cup walnuts, chopped (optional) 1. Preheat oven to 350 F. 2. Put fruit slices in an 8x8-inch baking dish. 3. Combine lemon juice and vanilla in a small bowl, then pour over fruit and toss to coat. 4. Combine 2 tablespoons of stevia, ¼ cup of flour and cloves in a small bowl, then sprinkle over fruit and toss to coat. 5. In a separate bowl, combine remaining flour and stevia. 6. Cut in the butter until the mixture is crumbly. 7. Add the oats and mix well, then add the beaten egg and mix until moistened. 8. Crumble over fruit and top with chopped walnuts. 9. Bake for 30-35 minutes, or until browned. 10. Serves 8. 26