The Essential Alkaline Diet Cookbook

Copyright©2015byRockridgePress,Berkeley,California

Nopartofthispublicationmaybereproduced,storedinaretrievalsystemortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying,recording,scanningorotherwise,exceptaspermittedunderSection107or108ofthe1976UnitedStatesCopyrightAct,withoutthepriorwrittenpermissionofthepublisher.RequeststothepublisherforpermissionshouldbeaddressedtothePermissionsDepartment,RockridgePress,918ParkerSt.,SuiteA-12,Berkeley,CA94710.

LimitofLiability/DisclaimerofWarranty:Thepublisherandtheauthormakenorepresentationsorwarrantieswithrespecttotheaccuracyorcompletenessofthecontentsofthisworkandspecificallydisclaimallwarranties,includingwithoutlimitationwarrantiesoffitnessforaparticularpurpose.Nowarrantymaybecreatedorextendedbysalesorpromotionalmaterials.Theadviceandstrategiescontainedhereinmaynotbesuitableforeverysituation.Thisworkissoldwiththeunderstandingthatthepublisherisnotengagedinrenderingmedical,legalorotherprofessionaladviceorservices.Ifprofessionalassistanceisrequired,theservicesofacompetentprofessionalpersonshouldbesought.Neitherthepublishernortheauthorshallbeliablefordamagesarisingherefrom.Thefactthatanindividual,organizationorwebsiteisreferredtointhisworkasacitationand/orpotentialsourceoffurtherinformationdoesnotmeanthattheauthororthepublisherendorsestheinformationtheindividual,organizationorwebsitemayprovideorrecommendationsthey/itmaymake.Further,readersshouldbeawarethatInternetwebsiteslistedinthisworkmayhavechangedordisappearedbetweenwhenthisworkwaswrittenandwhenitisread.

Forgeneralinformationonourotherproductsandservicesortoobtaintechnicalsupport,pleasecontactourCustomerCareDepartmentwithintheUnitedStatesat(866)744-2665,oroutsidetheUnitedStatesat(510)253-0500.RockridgePresspublishesitsbooksinavarietyofelectronicandprintformats.Somecontentthatappearsinprintmaynotbeavailableinelectronicbooks,andviceversa.

TRADEMARKS:RockridgePressandtheRockridgePresslogoaretrademarksorregisteredtrademarksofCallistoMediaInc.and/oritsaffiliates,intheUnitedStatesandothercountries,andmaynotbeusedwithoutwrittenpermission.Allothertrademarksarethepropertyoftheirrespectiveowners.RockridgePressisnotassociatedwithanyproductorvendormentionedinthisbook.

ISBN:Print978-1-62315-523-0|eBook978-1-62315-524-7

PhotoCredits:YelenaStrokin/StockFood,p.2;AnikoLueffTakacs/Stocksy,p.6;SophiavandenHoek/Stocksy,p.10;BeatricePeltre/Stockfood,p.14;PeterCassidy/Stockfood,p.26;Sporrer/Skowronek/Stockfood,p.38;GarethMorgans/Stockfood,p.56;MarkLund/Stockfood,p.69;WinfriedHeinze/Stockfood,p.76;TanyaZouev/Stockfood,p.96;RuaCastilho/Stockfood,p.109;Graüfe&UnzerVerlag/FotosmitGeschmack/Stockfood,p.116;ChrisMeier/Stockfood,p.129;MaryEllenBartley/Stockfood,p.138;LeighBeisch/Stockfood,p.156;InaPeters/Stocksy,p.167;Graüfe&UnzerVerlag/Liebenstein,Jana/Stockfood,p.178;JamesCarriere/Stockfood,p.189;LeighBeisch/Stockfood,p.194.

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!

PART1GETTINGSTARTED

CHAPTER1AlkalineDietBasics

CHAPTER2Thirty-DayMealPlans

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.

1.

2.

3.

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.

1.

2.

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

•

•

•

•

•

•

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

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

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


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


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


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


Lunch:CucumberSoupinaCup


Snack:TheHollywoodBowl

DAYTWENTY-EIGHT

Breakfast:BakedApplesandRaisins

Lunch:TheMexicanBowl


Snack:SparklingLime–AsianPearGreenSmoothie

DAYTWENTY-NINE

Breakfast:TropicalGranola

Lunch:HangUpthePhoneMini-Pizzas

Dinner:TheIndianBowl

Snack:Spinach-ArtichokeDip

DAYTHIRTY


Lunch:RoastedVegetableSalad



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


Lunch:SushiHandRoll

Dinner:TheAsianBowl


DAYTWO

Breakfast:More-Than-a-MojitoSmoothie

Lunch:SzechuanGreenBeans

Dinner:BetterThanChickenSoup


DAYTHREE




Snack:Santa’sGingerSnaps

DAYFOUR





DAYFIVE





DAYSIX





DAYSEVEN

Breakfast:Cherry-ChocolateSmoothie



Snack:Chile-LimeMangoSlaw

DAYEIGHT


Lunch:SushiHandRoll

Dinner:Avocado,Strawberry,SpinachSalad

Snack:MushroomPâté

DAYNINE


Lunch:SushiHandRoll


Snack:PartyMix

DAYTEN


Lunch:Spinach-ArtichokeDip

Dinner:AsianCabbageSlaw


DAYELEVEN


Lunch:PadThaiSalad

Dinner:TheLazyBowl

Snack:Valentine’sDayDates

DAYTWELVE


Lunch:TheFightItOffBowl

Dinner:TheLazyBowl

Snack:MelonMadness

DAYTHIRTEEN



Dinner:SpicySesameNoodleSalad

Snack:CrispyRiceTreats

DAYFOURTEEN


Lunch:PadThaiSalad

Dinner:TheHawaiianBowl,madewithAsianCitrusDressing

Snack:HerbedCrackers

DAYFIFTEEN


Lunch:QuinoaandAvocadoSalad

Dinner:TheRoseBowl


DAYSIXTEEN


Lunch:EmeraldForestSalad

Dinner:TheHarvestBowl


DAYSEVENTEEN

Breakfast:Pumpkin-SpiceQuinoaCasserole

Lunch:BBBSoup



DAYEIGHTEEN

Breakfast:TheHollywoodBowl

Lunch:BetterThanChickenSoup



DAYNINETEEN


Lunch:SushiHandRoll


Snack:SnickerdoodleCookies

DAYTWENTY





DAYTWENTY-ONE



Dinner:TheComfortBowl


DAYTWENTY-TWO



Dinner:SaladonaStick


DAYTWENTY-THREE



Dinner:MarinatedVegetables

Snack:Cherry-ChocolateSmoothie

DAYTWENTY-FOUR

Breakfast:CucumberSoupinaCup


Dinner:SaladonaStick

Snack:PartyMix

DAYTWENTY-FIVE

Breakfast:Almond-QuinoaMuffins


Dinner:TheHawaiianBowl,madewithAsianCitrusDressing


DAYTWENTY-SIX





DAYTWENTY-SEVEN




Snack:MelonMadness

DAYTWENTY-EIGHT

Breakfast:BreakfastParfait


Dinner:TheSuperBowl

Snack:SummerFruitCrisp

DAYTWENTY-NINE





DAYTHIRTY

Breakfast:BakedSweetPotatoandApple


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



DAYTWO


Lunch:TheAsianBowl



DAYTHREE





DAYFOUR


Lunch:TheItalianBowl

Dinner:BBBSoup


DAYFIVE


Lunch:SaladonaStick

Dinner:TheLadyandtheTrampBowl

Snack:SzechuanGreenBeans

DAYSIX


Lunch:TheSuperBowl


Snack:Cherry-ChocolateSmoothie

DAYSEVEN


Lunch:SushiHandRoll



DAYEIGHT



Dinner:TheComfortBowl


DAYNINE





DAYTEN

Breakfast:Better-Than-a-CoffeehousePumpkinDrink


Dinner:TheMexicanBowl


DAYELEVEN


Lunch:SaladonaStick

Dinner:TheAsianBowl


DAYTWELVE


Lunch:South-of-the-BorderSalad



DAYTHIRTEEN

Breakfast:TropicalGranola

Lunch:EggplantRollups



DAYFOURTEEN

Breakfast:More-Than-a-MojitoSmoothie


Dinner:ThanksgivingAnytimeRoastedVegetables

Snack:Date-SpicePudding

DAYFIFTEEN





DAYSIXTEEN

Breakfast:LiquidGuacamole

Lunch:PadThaiSalad

Dinner:SouthernBowl

Snack:HerbedCrackers

DAYSEVENTEEN




Snack:SummerFruitCrisp

DAYEIGHTEEN

Breakfast:The“CanThisBeKale?”Smoothie


Dinner:TheLazyBowl


DAYNINETEEN


Lunch:Avocado-CapreseSalad



DAYTWENTY


Lunch:SushiHandRoll



DAYTWENTY-ONE



Dinner:GrilledVegetableStack


DAYTWENTY-TWO

Breakfast:CucumberSoupinaCup


Dinner:BBBSoup

Snack:PartyMix

DAYTWENTY-THREE





DAYTWENTY-FOUR

Breakfast:GazpachoSmoothie




DAYTWENTY-FIVE





DAYTWENTY-SIX

Breakfast:SparklingLime–AsianPearGreenSmoothie



Snack:MelonMadness

DAYTWENTY-SEVEN


Lunch:Mango-BarbecueSliders


Snack:TheHollywoodBowl

DAYTWENTY-EIGHT

Breakfast:WarmGinger,Garlic,LemonSmoothie

Lunch:Spinach-ArtichokeDip


Snack:RoastedGarlicCabbage

DAYTWENTY-NINE

Breakfast:Mango,Papaya,RaspberrySmoothie

Lunch:RussianRubySalad

Dinner:StuffedPeppers


DAYTHIRTY

Breakfast:SweetPotatoWaffleswithAppleSauce




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

1.

2.

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

1.

2.

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.



1.

2.

3.

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.


___________PERSERVING:CALORIES:182/TOTALFAT:0.3G/CARBOHYDRATES:44G/FIBER:3.8G/PROTEIN:2.3G

1.

2.

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.



1.

2.

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


Inablender,addthecherries,water,cocoapowder,andstevia(ifusing).

Processuntilsmooth.

Serveinatallglass.



1.

2.

3.

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


¼teaspooncinnamon

⅛teaspoonnutmeg

⅛teaspoonallspice

½cupicecubes

Inablender,addthepumpkin,banana,coconutmilk,vanillabeanseeds,cinnamon,nutmeg,allspice,andice.

Processuntilsmooth.

Serveinatallglass.



1.

2.

3.

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.


___________PERSERVING:CALORIES:230/TOTALFAT:6G/CARBOHYDRATES:43.5G/FIBER:5.8G/PROTEIN:4.9G

1.

2.

3.

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.



1.

2.

3.

4.

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.



1.

2.

3.

THE“CANTHISBEKALE?”SMOOTHIE

Nochapteronsmoothiesiscompletewithoutakalerecipeortwo.Manypeopledon’tlikekalebecauseofitsbittertasteandthefactthatitlookslikesomethingusedtolineasaladbar.Thekeytousingkaleistopairitwithverysweetfruits.Ofcourse,ifyoulovekale,thenusemore!

RecipeTipSteviaisanall-naturalsweetenerthatcomesfromtheleafofthesteviaplant.Makesurethekindyouchooseisn’tmixedwithlactose,whichisadairyproduct.

½cupkale

1mediumbanana,extraripe

1cupfreshpineapplejuice

½cupicecubes


Inablender,placethekale,banana,pineapplejuice,ice,andstevia(ifusing).

Processuntilsmooth.

Serveinatallglass.



1.

2.

3.

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.


___________PERSERVING:CALORIES:158/TOTALFAT:0.05G/CARBOHYDRATES:38G/FIBER:6.9G/PROTEIN:4.6G

1.

2.

3.

CUCUMBERSOUPINACUP

Thiscoolcucumbersmoothieisperfectforthosehotdayswhenyoudon’twanttoheatupthekitchen.Thecombinationofavocadoandcucumberisclassic.Thissavorysmoothieisfullofnutritionandtaste—andit’salkaline,too!

RecipeTipAddadashofcayennepepperforatouchofheat.

1cuppeeledanddicedcucumber

½avocado

½cupcoldwater

½cupicecubes

Pinchgarlicpowder

Pinchseasalt

Inablender,addthecucumber,avocado,water,ice,garlicpowder,andseasalt.

Processuntildesiredconsistency.

Serveinatallglass.



1.

2.

3.

4.

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.



1.

2.

3.

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.


___________PERSERVING:CALORIES:85/TOTALFAT:0.2G/CARBOHYDRATES:22.3G/FIBER:4.6G/PROTEIN:1G

1.

2.

3.

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.


___________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

1.

2.

3.

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

1.

2.

3.

4.

5.

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.


___________PERSERVING(3PANCAKES):CALORIES:254/TOTALFAT:12.1G/CARBOHYDRATES:33.4G/FIBER:7.2G/PROTEIN:6.3G

1.

2.

3.

4.

5.

6.

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


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.


___________PERSERVING(SCANT1CUP):CALORIES:182/TOTALFAT:0.3G/CARBOHYDRATES:44G/FIBER:3.8G/PROTEIN:2.3G

1.

2.

3.

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.


___________PERSERVING(½CUP):CALORIES:32/TOTALFAT:0.02G/CARBOHYDRATES:7.8G/FIBER:0.09G/PROTEIN:0.6G

1.

2.

3.

4.

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


1teaspoongratedfreshginger

½teaspooncinnamon

½teaspooncloves


Inamediumsaucepan,combinethetangerines,apple,figs,driedplums,cherries,water,vanillabeanseeds,ginger,cinnamon,cloves,andstevia(ifusing).

Bringtoasimmerovermediumheatandcook,stirringoccasionally,for10minutes,oruntilthefruitistenderbutnottoosoft.Removefromtheheat.

Letstandfor30minutestomeldtheflavors.

Reheatifnecessary,spoonintofourbowlsandservewarm.


___________PERSERVING(1CUP):CALORIES:102/TOTALFAT:0.4G/CARBOHYDRATES:26G/FIBER:4.2G/PROTEIN:1G

1.

2.

3.

4.

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


¼teaspooncinnamon

Unsweetenedcoconutmilk,asneeded(optional)

Inalargebowl,tosstheappleswiththeorangejuice,vanillabeanseeds,andcinnamon.

Inamediumskilletsetovermediumheat,addthefruitmixture.Cookfor10minutes,oruntiltheapplesaresoftandcaramelized.

Dividethemixtureamongfourservingdishes,andservewarm.

Topwithcoconutmilk(ifusing).


___________PERSERVING(1CUP):CALORIES:109/TOTALFAT:0.1G/CARBOHYDRATES:28.5G/FIBER:4.5G/PROTEIN:0.2G

1.

2.

3.

4.

5.

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


Inamediummicrowave-safebowl,microwavethepotatoesfor4minutes,oruntilsoft.Letcool.

Inalargenonstickskilletsetovermediumheat,addthebroth,onion,andredbellpepper.Sautéthevegetablesforabout5minutes,oruntilsoft.

Whiletheonionandpepperscook,cutthepotatoesintoquarters.

Addthepotatoes,mushrooms,salt,andgarlicpowdertotheskillet.Stirtocombine.Cookforabout10minutes,oruntilthepotatoesarecrisp.

Servewarm.



1.

2.

3.

4.

5.

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.



1.

2.

3.

4.

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


Placethegrapefruithalvesonafoil-linedbakingpan.Topeachhalfwith1tablespoonofcoconut.

Placethepaninthepreheatedovenandbakefor15minutes,oruntilthecoconutisbrowned.

Servethegrapefruithalvesonaplateandeatwithaspoon.



1.

2.

3.

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.


___________PERSERVING(½CUPFRUITWITH½CUPCOCONUTWHIPPEDCREAM):CALORIES:120/TOTALFAT:10G/CARBOHYDRATES:4G/FIBER:6.3G/PROTEIN:1.7G

1.

2.

3.

4.

5.

6.

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


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.

7.

8.

9.

Measure¼cupofsausageandshapeintoapattybyhand.Carefullyplaceeachpattyontothepreparedpan.Continuewiththeremainingsausage.

Bakefor25to30minutes,untilcrispyontheoutsidebutstillmoistontheinside.

Removefromtheovenandcoolforafewminutesbeforeserving.


___________PERSERVING(1PATTY):CALORIES:69/TOTALFAT:1.7G/CARBOHYDRATES:10.7G/FIBER:3G/PROTEIN:3.5G

1.

2.

3.

4.

5.

6.

7.

8.

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

1.

2.

3.

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


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.



1.

2.

3.

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.


___________PERSERVING(½CUPPORRIDGE):CALORIES:236/TOTALFAT:1.8G/CARBOHYDRATES:48.3G/FIBER:3.6G/PROTEIN:7G

1.

2.

3.

4.

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


1teaspooncinnamon

½teaspoonnutmeg

½teaspoongroundginger

¼teaspoongratedfreshginger

¼teaspoonseasalt


Spraya4-cupcasseroledishandsetaside.

Inamediumbowl,stirtogetherthequinoa,pumpkin,water,vanillabeanseeds,cinnamon,nutmeg,groundginger,freshginger,andsalt.

Transferthemixturetothepreparedcasseroledish.Bakefor15minutes,oruntilgoldenandbubbly.


___________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

1.

2.

3.

4.

5.

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


Cutthesweetpotato,lengthwise,about1inchdeep.Spreadthepotatoopenandplaceitinabakingdish.

Placetheappleinsidethesweetpotato’sopening.Sprinklethecinnamonandsaltontop.

Coverwithaluminumfoil.Placethedishinthepreheatedovenandbakefor40minutes,oruntilthepotatoissoft.

Servewarm.



2.

3.

4.

5.

6.

7.

OVEN-BAKEDONIONRINGS

Thesebakedonionringsaregreatasasnackwhilewatchingthegame,orservedasasidedish.Bakingthemslashesfatandcalories.Andusingalmondmealinsteadofwheatflourmakesthisrecipealkalinefriendly.ServewithHomemadeKetchup(here)orHomemadeBarbecueSauce(here)—exceptifyou’reontheThyroid-SupportPlan,inwhichcaseyoushouldavoidfoodsorcondimentscontainingtomatoproducts.

RecipeTipForasweeteronionring,chooseasweetonionlikeVidaliaorMaui.

Cookingspray

⅔cupalmondmeal



½teaspoonpaprika

½teaspoonseasalt

½cupalmondmilk

1largeonion,slicedinto¼-inch-thickslices


Sprayabakingsheetwithcookingspray.

Onaplate,mixtogetherthealmondmeal,garlicpowder,onionpowder,paprika,andseasalt.

Pourthealmondmilkintoamediumbowl.

Diponeonionsliceintothemilk.Thendredgeitintheseasonedalmondmealandplaceitonthebakingsheet.Repeatwiththeremainingonionslices.

Placethesheetinthepreheatedovenandbakefor6minutes.Turneachsliceoverandbakefor4minutesmore,oruntilcrispy.

Servewarm.



1.

2.

3.

4.

5.

6.

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


Usingafoodprocessorattachment,mandoline,orfoodslicer,slicetheparsnip,carrot,beet,andsweetpotatointoverythinslices.Laytheslicesflatonapapertowelandsprinklewiththesalt.Coverwithmorepapertowelandletsitfor15minutes.

Blotanymoistureonthevegetableslices.


Placethevegetableslicesinasinglelayeronthebakingsheet.Spraythevegetableswithcookingspray.

Placethesheetinthepreheatedovenandbakeforabout20minutes,oruntilcrisp.


___________PERSERVING(¼OFFINISHEDRECIPE):CALORIES:69/TOTALFAT:0.2G/CARBOHYDRATES:16.1G/FIBER:3.5G/PROTEIN:1.4G

1.

2.

3.

4.

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



Placethefriesinasinglelayeronthesheet.Coatthefrieswithcookingsprayandsprinklewiththesalt.

Placethesheetinthepreheatedovenandbakefor15minutes.Turnthefriesover.Cookfor15minutesmore,oruntilcrisp.Serve.



1.

2.

3.

4.

5.

6.

7.

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


½teaspooncinnamon

¼teaspoonseasalt

¼teaspooncloves

¼cupcoconutoil

3tablespoonsgroundflaxseed,soakedin3tablespoonswarmwater


Lineabakingsheetwithparchmentpaper.

Inalargebowl,mixtogetherthealmondflour,coconutflour,coconutsugar,arrowroot,bakingsoda,ginger,cinnamon,salt,andcloves.

Inamicrowaveablebowl,meltthecoconutoilbymicrowavingonhighfor30seconds.Combinethiswiththeflaxseedmixture.Addthecoconutoilmixturetothebowlwiththedryingredients.Stirtocombine.Thedoughwillbestiff.

Scoopthedoughbytablespoonfulsandrollbyhandintoballs.Placethedoughballsontothepreparedbakingsheetandflattenintodiscs.

Placethesheetintothepreheatedovenandbakefor10to15minutes,oruntilfirm.

Letcoolbeforeserving.


___________PERSERVING(2COOKIES):CALORIES:174/TOTALFAT:10.4G/CARBOHYDRATES:17.2G/FIBER:1.7G/

PROTEIN:2.8G

1.

2.

3.

4.

5.

6.

7.

8.

9.

SNICKERDOODLECOOKIES

Thisrecipe takes thebasiccookie ingredientsandaddsyummyvariationson the theme.Feelfreetoexperimentbyaddingfoodsonthe“Go”list.Here,theclassicSnickerdoodlesugarcookieisreinventedwithanintensevanillaflavor.

½cupalmondflour

⅓cupcoconutflour

⅔cupcoconutsugar,divided

2tablespoonsarrowrootpowder

½teaspoonbakingsoda

¼teaspoonseasalt

1teaspooncinnamon

¼cupcoconutoil

3tablespoonsgroundflaxseed,soakedin3tablespoonswarmwater




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.


___________PERSERVING(2COOKIES):CALORIES:174/TOTALFAT:10.4G/CARBOHYDRATES:17.2G/FIBER:1.7G/

PROTEIN:2.8G

1.

2.

3.

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


1packetstevia

4tablespoonsunsweetened

Dutch-processedcocoapowder

Tomakethecookiebase:


Inafoodprocessor,blendthecoconutfor60seconds.Addthealmondsandsaltandblenduntiltheyaregroundintoameal.Blendinthecoconutoilandsteviauntiladoughforms.

Rollthedoughbetweentwosheetsofwaxpapertoa¼-inchthickness.Freezethedoughfor10minutes,oruntilfirm.

4.

1.

2.

3.

4.

1.

2.

3.

Usingaroundcookiecutter,cutout12cookies.Placeeachcookiebaseontheparchment-linedbakingsheet.

Tomakethecoconutcaramellayer:


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

1.

2.

3.

4.

5.

6.

7.

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



Lineamuffinpanwithpaperlinersandspraythelinerswithcookingspray.

Inafoodprocessor,addthebananasanddatesandblenduntilsmooth.

Addthealmondbutter,coconutflour,coconutoil,bakingsoda,salt,andvanillabeanseedstotheprocessorandpulseuntilathickbatterforms.

Withanicecreamscoop,scoopthebatterintothelinedmuffintins,fillingeachtwo-thirdsfull.

Placethemuffinsinthepreheatedovenandbakefor15to18minutes,oruntilatoothpickinsertedintoamuffincomesoutclean.

Coolandserve.


___________PERSERVING(1MUFFIN):CALORIES:181/TOTALFAT:10.1G/CARBOHYDRATES:21.7.4G/FIBER:2.6G/PROTEIN:3.8G

1.

2.

3.

4.

5.

6.

7.

8.

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


1¼cupscoconutflour

¼cupalmondflour

1½teaspoonsbakingpowder

½teaspoonseasalt

½teaspoongroundcinnamon

1¼cupscookedquinoa


Lineamuffinpanwithpaperlinersandspraythelinerswithcookingspray.

Inafoodprocessor,placethealmondmilk,applesauce,flaxseed,andvanillabeanseeds.Blenduntilsmooth.

Inamediumbowl,mixtogetherthecoconutflour,almondflour,bakingpowder,salt,andcinnamon.Addthesedryingredientstothefoodprocessorandpulseuntilabatterforms.

Addthequinoaandmixuntilblendedcompletely.

Withanicecreamscoop,scoopthebatterintothelinedmuffinpan,fillingeachtwo-thirdsfull.

Placethepaninthepreheatedovenandbakefor15to18minutes,oruntilatoothpickinsertedcomesoutclean.

Coolandserve.


___________PERSERVING(1MUFFIN):CALORIES:170/TOTALFAT:6.1G/CARBOHYDRATES:24.9G/FIBER:2.3G/PROTEIN:4.5G

1.

2.

3.

4.

5.

6.

7.

8.

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


Sprayan8-inchroundcakepanwithcookingspray.

Inalargebowl,combine⅓cupcoconutoilandthecarrot.

Inamediumbowl,sifttogetherthealmondflour,bakingpowder,andsalt.Addthesedryingredientstothecarrot-oilmixture,thenaddthereservedpineapplejuice.Mixwellaftereachaddition.

Spreadhalfofbatterinthepreparedpan.Addthecrushedpineappleinanevenlayeroverthebatter.Topwiththeremainingcakebatter.

Inasmallbowl,combinethecoconut,almonds,andtheremaining3tablespoonscoconutoil.Sprinklethealmondmixtureevenlyoverthecake.

Placethepaninthepreheatedovenandbakefor35to40minutes,oruntilacaketestercomesoutclean.

Carefullyflipthepanupsidedownontoacakeplatetorevealaperfectlyformedcake!


___________

PERSERVING(⅛OFFINISHEDCAKE):CALORIES:282/TOTALFAT:26.6G/CARBOHYDRATES:10.3G/FIBER:3.2G/PROTEIN:4.8G

1.

2.

3.

4.

5.

6.

7.

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


Linean8-inchpieplatewiththepreparedcrust.

Bringamediumpotfilledwithwatertoaboil.Whenthewaterboils,removethepotfromheat,addtherhubarbtothewater,andletsitfor4minutes.Draintherhubarb.

Inafoodprocessor,placetherhubarb,pumpkin,nutmeg,cinnamon,ginger,chilipowder,pepper,salt,andstevia.Blenduntilsmooth.

Pourthemixtureoverthepiecrust.Coverwithaluminumfoil.

Placethepaninthepreheatedovenandbakefor30minutes.

Coolcompletely,andserve.


___________PERSERVING(⅛OFFINISHEDPIEWITHCRUST):CALORIES:148/TOTALFAT:9.8G/CARBOHYDRATES:38G/FIBER:6.9G/PROTEIN:11.6G

1.

2.

3.

4.

5.

6.

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


Withaspoon,scoopouttheinsidesoftheapplesandplacethecontentsintoamediumbowl,discardingthecoreandseeds.Becarefultoleaveenoughappleinsidetheskinsoyouhaveashellandtheskinisnotpierced.

Inthemediumbowl,addtheraisins,cinnamon,andsteviaandmixtogetherwiththescooped-outapplepieces.

Spoontheapplemixture,evenlydivided,backintotheappleshells.Covereachwithareservedtop.

Placetheapplesinabakingpanandbakefor15minutes,oruntiltheapplesaresoft.

Coolslightlyandservewarm.


___________PERSERVING(1FILLEDAPPLE):CALORIES:95/CARBOHYDRATES:25.1G/FIBER:4.4G

1.

2.

3.

4.

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


Placethecabbageslicesinabakingpanandbrushonbothsideswiththecoconutoil.

Rubeachcabbageslicewithgarlicandsprinklewithsalt.

Placethepaninthepreheatedovenandroastfor20minutes.Flipthecabbageslicesover.Roastforanother20to25minutes,untiltheedgesarebrownandcrisp.


___________PERSERVING(2CABBAGESLICES):CALORIES:90/TOTALFAT:5.3G/CARBOHYDRATES:10.3G/FIBER:4.5G/PROTEIN:2.3G

1.

2.

3.

4.

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.



1.

2.

3.

4.

5.

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.


___________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

1.

2.

3.

4.

5.

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.



1.

2.

3.

4.

5.

6.

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



Sprayalargebakingpanwithcookingspray.

Inamediumbowl,combinethealmonds,coconut,raisins,pineapple,peas,pumpkinseeds,garlicpowder,onionpowder,chilipowder,ginger,salt,andcoconutoil.

Spreadthemixinanevenlayerinthebakingpan.

Bakefor10minutesinthepreheatedoven,beingcarefulthatitdoesn’tburn.

Removefromtheovenandcoolbeforeserving.


___________PERSERVING(¾CUP):CALORIES:227/TOTALFAT:12.7G/CARBOHYDRATES:27.9G/FIBER:4.1G/PROTEIN:5.1G

1.

2.

3.

4.

5.

6.

7.

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


1cupalmondflour

1½teaspoonsfreshrosemary

¾teaspoonfinelychoppedfreshoregano

¾teaspoonfinelychoppedfreshthyme

1tablespoonsesameseeds(optional)

½teaspoonseasalt


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.


___________PERSERVING(4CRACKERS):CALORIES:118/TOTALFAT:4G/CARBOHYDRATES:17.3G/FIBER:1.6G/PROTEIN:2.9G

1.

2.

3.

4.

5.

6.

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


1garlicclove

¾teaspoonseasalt

1tablespoonnutritionalyeast

2cupsartichokehearts,frozenorcannedinwater,notoil

2cupsbabyspinachleaves

1cupbabytomatoes


Sprayamediumbakingdishwithcookingspray.

Inablender,combinethecashews,almondmilk,lemonjuice,garlic,salt,andyeast.Blenduntilverysmooth.

Addtheartichokehearts,spinach,andtomatoestotheblender.Pulsetocombine,butstillleavingchunksofvegetables.

Transferthediptothepreparedbakingdish.Placethedishinthepreheatedovenandbakefor20minutes.

Removefromtheoven,coolfor5minutes,andservewarm.


___________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.



1.

2.

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.


___________PERSERVING(4SANDWICHES):CALORIES:126/TOTALFAT:6.2G/CARBOHYDRATES:14.4G/FIBER:4.5G/PROTEIN:5.9G

1.

2.

3.

4.

5.

6.

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.


___________PERSERVING(1SLIDER):CALORIES:135/TOTALFAT:0.6G/CARBOHYDRATES:32.2G/FIBER:3.1G/PROTEIN:1.7G

1.

2.

3.

4.

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


Inalargebowl,combinethecauliflower,coconutoil,andsalt.

Transferthecauliflowertoabakingsheetandspreaditevenlyintoasinglelayer.

Placethesheetinthepreheatedovenandroastforabout30minutes,untilgoldenbrownandslightlycrisp.


___________PERSERVING(ABOUT1CUP):CALORIES:107/TOTALFAT:10.3G/CARBOHYDRATES:3.5G/FIBER:1.7G/PROTEIN:1.3G

1.

2.

3.

4.

5.

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


1banana,peeledandslicedinto¼-inch-thickslices

Onaplate,combinethecoconutandsalt.

Inamediumpansetovermediumheat,meltthecoconutoil.

Presseachbananasliceintothecoconutmixtureuntilcoated.

Gentlyplaceeachsliceintotheheatedcoconutoil.Sautéfor2minutes,flip,andcontinuecookingfor2to3minutesonthesecondside.

Coolslightlyandservewarm.



1.

2.

3.

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

1.

2.

3.

4.

5.

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


Sprayabakingpanwithcookingspray.

Inasmallbowl,mixtogetherthetomatopaste,garlicpowder,onionpowder,oregano,sun-driedtomatoes,andseasalt.

Evenlydividethetomatomixtureintothefourmushroomcaps.Topeachwith1tomatosliceandapinchoftheseasalt.

Transferthepizzastothebakingpan,placethepaninthepreheatedoven,andbakefor15minutes,oruntilthepizzasarehotandbubbly.


___________PERSERVING(1MINI-PIZZA):CALORIES:66/TOTALFAT:1.3G/CARBOHYDRATES:13.4G/FIBER:2.8G/PROTEIN:2.9G

1.

2.

3.

4.

5.

6.

7.

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



1cauliflowerhead,brokenintoflorets


½teaspooncayennepepper


Inasmallbowl,mixtogetherthesalt,garlicpowder,andonionpowder.

Seasonthecauliflowerwiththespicemix.Placetheseasonedcauliflowerinabakingpanandintothepreheatedoven.Bakefor10minutes,turnthecauliflowerover,andbakefor10minutesmore.

Inalargebowl,whilethecauliflowerisbaking,combinethecoconutoilandcayennepepper.

Transferthehotcauliflowertothelargebowlwiththecoconutoil.Tosstocoatthoroughlyandreturnthecauliflowertothebakingpan.

Bakefor5minutesmore,untilthesauceisabsorbed.

Removefromtheovenandletsitfor10minutesbeforeserving.


___________PERSERVING(ABOUT1CUP):CALORIES:82/TOTALFAT:6.9G/CARBOHYDRATES:4.6G/FIBER:1.8G/PROTEIN:1.5G

1.

2.

3.

4.

5.

6.

7.

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.


___________PERSERVING(4OUNCESSAUCEDGREENBEANS):CALORIES:60/TOTALFAT:2.5G/CARBOHYDRATES:9G/FIBER:4G/PROTEIN:2.2G

1.

2.

3.

4.

5.

6.

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


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.

7.

8.

Place1to2tablespoonsoftapenadeononeendofeacheggplantslice.Rolltheslicesupandoverthefilling,finishingseam-sidedown.Putthesheetbackintheovenandbaketherollsfor10minutesoruntilheated.

Servewarm.


___________PERSERVING(4ROLLS):CALORIES:37/TOTALFAT:0.3G/CARBOHYDRATES:8.7G/FIBER:3.5G/PROTEIN:1.4G

1.

2.

3.

4.

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


Sprayamediumsaucepanwiththecookingspray.Addtheonionandcookovermediumheatforabout5minutes,oruntiltranslucent.

Addthemushroomsandgarlictothepan.Cookfor10minutesmore,untilcookedthrough.

Removefromtheheatandtransferthemixturetoafoodprocessor.Addtheparsley,rosemary,salt,andlemonjuice.Pulsetoadesiredconsistency.

Serveassuggestedabove.


___________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

1.

2.

3.

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.



1.

2.

3.

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.


___________PERSERVING(4SALADSKEWERS):CALORIES:142/TOTALFAT:1.5G/CARBOHYDRATES:31.2G/FIBER:8.9G/PROTEIN:7.8G

1.

2.

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.


___________PERSERVING(ABOUT4CUPS):CALORIES:370/TOTALFAT:16.9G/CARBOHYDRATES:44.3G/FIBER:14.1G/PROTEIN:15.3G

1.

2.

3.

4.

5.

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



1teaspoonseasalt


Inabowl,addtheasparagus,tomatoes,mushrooms,carrot,andbellpepper.Addthecoconutoil,garlicpowder,andsalt.Tosstocoatthevegetablesevenly.

Transferthevegetablestoabakingpan,placeinthepreheatedoven,androastfor15minutes,oruntilthevegetablesaretender.

Transferthevegetablestoalargebowl.Refrigerate,ifdesired.

Dividethevegetablesintotwobowlsandserveeitherwarmorcold.



1.

2.

3.

4.

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.


___________PERSERVING(ABOUT3CUPS):CALORIES:77/TOTALFAT:3.2G/CARBOHYDRATES:6.4G/FIBER:5.5G/PROTEIN:2G

1.

2.

3.

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


1cupcucumber,peeledanddiced

¼cupchoppedcilantro



1teaspoonseasalt


Inalargebowl,stirtogetherthequinoa,avocado,tomatoes,cucumber,cilantro,garlicpowder,onionpowder,salt,andlemonjuice.

Chillfor15minutestoallowtheflavorstoblend.

Serveimmediately,orkeeprefrigeratedfor2to3days.


___________PERSERVING(ABOUT2CUPS):CALORIES:433/TOTALFAT:14.8G/CARBOHYDRATES:63.6G/FIBER:9.9G/PROTEIN:13.7G

1.

2.

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.


___________PERSERVING(½FINISHEDRECIPE):CALORIES:125/TOTALFAT:10.1G/CARBOHYDRATES:9.1G/FIBER:4.9G/PROTEIN:2G

1.

2.

3.

4.

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


1teaspoonredpepperflakes

1teaspoonseasalt

2tablespoonstoastedsesameseeds

Preparethespaghettisquash“noodles”byremovingtheinsideofthecookedsquashwithaforkintoalargebowl.

Addthebroccoli,redbellpepper,andscallion.

Inasmallbowl,combinethesesameoil,redpepperflakes,andsalt.Drizzleatopthevegetables.Tossgentlytocombine.

Garnishwiththesesameseedsandserve.



___________PERSERVING(1CUP):CALORIES:111/TOTALFAT:6G/CARBOHYDRATES:6.4G/FIBER:2.5G/PROTEIN:2.5G

1.

2.

3.

4.

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


½teaspoonseasalt


Inalargebowl,combinethebroccoliandtangerinesections.

Inablender,combinetheorangejuice,sesameoil,garlic,salt,andredpepperflakes.Blenduntilsmooth.

Pourthedressingoverthebroccolisalad.Refrigeratefor1hourtoblendtheflavors.

Servecold.


___________PERSERVING(1¼CUPS):CALORIES:103/TOTALFAT:7.2G/CARBOHYDRATES:13.7G/FIBER:3.5G/PROTEIN:2.8G

1.

2.

3.

4.

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


1tablespoonapplecidervinegar

1teaspoonseasalt

1cupchoppedshiitakemushrooms

Water,asneeded

Inalargebowl,combinethespinachandalmonds.

Inasmallsaucepansetoverlowheat,combinethesesameoil,cidervinegar,salt,andmushrooms.Cookforabout5minutes,oruntilthemushroomssoften,addingwaterifneeded.

Drizzlethemushroomdressingoverthespinach.Tosswelltocoatthespinachleaves.

Serveimmediately.


___________PERSERVING(2CUPS):CALORIES:271/TOTALFAT:19.4G/CARBOHYDRATES:20.3G/FIBER:7.6G/PROTEIN:10.2G

1.

2.

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.



1.

2.

3.

4.

5.

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



½teaspoonseasalt

Inalargebowl,combinethebroccoliandasparagus.

Stirinthequinoa.

Inablender,combinethewater,lemonjuice,coconutoil,andsalt.Blenduntiltheingredientsemulsify.Pourthedressingoverthesalad.Stirtocombine.

Refrigeratethesaladfor15minutestochill.

Servecold.


___________PERSERVING(1CUP):CALORIES:364/TOTALFAT:11.8G/CARBOHYDRATES:53G/FIBER:6.2G/PROTEIN:12.2G

1.

2.

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.



1.

2.

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.



1.

2.

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.


___________PERSERVING(1½CUPS):CALORIES:117/TOTALFAT:8.7G/CARBOHYDRATES:8.3G/FIBER:3.7G/PROTEIN:4G

1.

2.

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.


___________PERSERVING(2CUPS,WITHOUTDRESSING):CALORIES:39/TOTALFAT:0.3G/CARBOHYDRATES:9G/FIBER:2.1G/PROTEIN:1.6G

1.

2.

3.

4.

5.

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.



1.

2.

3.

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



1teaspoonseasalt

Inamediumbowl,combinethegreenbeans,kidneybeans,carrots,mushrooms,andpimientos.

Inablender,addthewater,coconutoil,cidervinegar,oregano,garlicpowder,onionpowder,andsalt.Blendtoemulsifytheingredients.

Pourthedressingoverthevegetables.Tosstocombine.Coverandchillovernight.



THEASIANBOWL

THEBREAKUPBOWL

THECOMFORTBOWL

THEFIGHTITOFFBOWL

THEHARVESTBOWL

THEHAWAIIANBOWL

THEHOLLYWOODBOWL

THEINDIANBOWL

THEITALIANBOWL

THELADYANDTHETRAMPBOWL

THELAZYBOWL

THEMEXICANBOWL

THEROSEBOWL

THESOUTHERNBOWL

THESUPERBOWL

1.

2.

3.

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.



1.

2.

3.

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.



1.

2.

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.



1.

2.

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.



1.

2.

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.



1.

2.

3.

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.



1.

2.

3.

4.

THEHOLLYWOODBOWL

WhatdoyouthinkofwhenyouthinkofHollywood?Stars!Thisbowlismadewithstar-shapedfood,soyou’llneedastar-shapedcookiecutter.Therecipealsocallsforastarfruitthat,whencut,isnaturallyintheshapeofastar.

RecipeTipEvenifyoudon’tcutthewatermelonintostarshapes,thisisadeliciousbowl.Afterall,Hollywoodstarsmaketheirownrules!

1starfruit

¼watermelon,cutintoslices


Slicethestarfruitintostar-shapedpieces.

Pressthecookiecutterintowatermelonslicestocreatestar-shapedpieces.

Addthestarfruitandwatermelontoasingle-servingbowl.TopwiththeCoconutWhippedCream.

Serveimmediately.



1.

2.

3.

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


1teaspoonseasalt

1tablespoontomatopaste

Inamediumbowl,layerthequinoa,carrot,cauliflower,andchickpeas.

Inasmallsaucepansetovermediumheat,combinethemushrooms,coconutmilk,currypowder,ginger,salt,andtomatopaste.Whiskuntilthemixturesimmers.Cookfor5minutesandthencoolslightly.

Pourthesauceoverthequinoamixtureandserveimmediately.



1.

2.

3.

4.

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


⅓cupfreshchoppedbasil

½teaspoonchoppedfreshoregano


1cupcookedquinoa,warmed

½cupeggplant,peeled,diced,cooked,andrewarmed

Drain2tablespoonsofliquidfromthetomatoesandaddittoamediumsaucepansetovermediumheat.Addtheonionandsautéfor5minutes,oruntiltranslucent.

Addthetomatoeswiththeirremainingjuices,zucchini,garlic,basil,andoregano.Stirtocombine.Simmerfor5minutes.Removefromtheheatandstirinthelemonjuice.

Inasingle-servingbowl,layerthequinoaandtheeggplant.Topwiththetomatomixture.

Servewarm.



1.

2.

3.

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.



___________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!



1.

2.

3.

4.

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.



1.

2.

3.

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.



1.

2.

3.

4.

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.



1.

2.

3.

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


¼teaspoonmustardpowder

¼teaspoonseasalt

Dashgarlicpowder

Dashonionpowder

Inasingle-servingbowl,layerthequinoaandkale.

Inablender,blendtheaçaíberries,cidervinegar,coconutoil,mustardpowder,salt,garlicpowder,andonionpowderuntiltheingredientsemulsify.

Pourthedressingoverquinoa-kalemixture.Tossandserve.



BETTERTHANCHICKENSOUP

YOUWON’TMISSTHECLAMSCHOWDER

ANGELHAIRPASTAWITHHEARTYTOMATOSAUCE

LOVERS’LASAGNA

STUFFEDPEPPERS

CURRIEDEGGPLANT

CHAMPIONSHIPCHILI

STIR-FRYVEGETABLES

VEGETABLEPOTPIE

DATENIGHTGARLICBAKE

LAYEREDRATATOUILLE

THANKSGIVINGANYTIMEROASTEDVEGETABLES

NOBSBRUSSELSSPROUTS

GRILLEDVEGETABLESTACK

BBBSOUP

1.

2.

3.

4.

5.

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


1.

2.

1.

2.

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:

1.

2.

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.



1.

2.

3.

4.

5.

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.




1.

2.

3.

4.

5.

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)


Placethezucchininoodlesonabakingsheetandintothepreheatedoven.Roastfor10minutes,thenremovefromtheoven.

Inasmalllasagnapan,coverthebottomwithonelayerofzucchinistrips.Topthatwith¼cupSun-DriedTomatoSauce.Addanotherlayerofzucchinistrips,placedcrosswisefromthefirstlayer.Topwithanother¼cupSun-DriedTomatoSauce.Layathirdlayerofzucchinicrosswisefromthesecondlayerandanother¼cupSun-DriedTomatoSauce.Repeatwiththeremainingzucchiniand¼cupSun-DriedTomatoSauce.

TopthefinishedlasagnawiththeWhiteSauce.Coverwithaluminumfoil,placethepaninthepreheatedoven,andbakefor15minutes,oruntilhotandbubbly.

Removefromtheovenandcoolfor5minutesbeforeslicingandserving.



1.

2.

3.

4.

5.

6.

STUFFEDPEPPERS

Thisquickandeasyrecipeisalsoveryelegantlooking.Thevibrantpepperscombinewiththecolorsofthevegetablesandquinoatomakeitlookrestaurantworthy.It’shighinfiber,highinprotein,andhighindeliciousness.Theleftoversareagreatlunchtotaketoworkthenextday,too.

Cookingspray

1teaspooncoconutoil

½cupchoppedvegetables,zucchini,carrots,orbroccoli

1cupcookedquinoa



1teaspoonseasalt

2bellpeppers,anycolor,coredandseeded;topsremovedandreserved


Coatabakingpanwithcookingspray.

Inamediumsaucepansetovermediumheat,addthecoconutoilandchoppedvegetables.Sautéfor5minutes,oruntilsoftened.

Addthequinoa,garlicpowder,onionpowder,andsalt.Stirtocombine.

Placeeachbellpepperuprightinthepreparedpan.Filleachpepperwithone-halfofthequinoa-vegetablemix.Topeachpepperwithitsreservedtop.

Coverwithaluminumfoil,placeinthepreheatedoven,andbakefor15minutes,oruntilthepeppersaresoft.


___________PERSERVING(1STUFFEDPEPPER):CALORIES:213/TOTALFAT:5.1G/CARBOHYDRATES:34.8G/FIBER:5.5G/PROTEIN:7.2G

1.

2.

3.

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.



1.

2.

3.

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.



1.

2.

3.

4.

5.

6.

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.


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.



1.

2.

3.

4.

5.

6.

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)


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

7.

8.

knife,cutanopeninginthetoptoletsteamescapewhilecooking.

Placethefilledramekinsonabakingsheetandintothepreheatedoven.Bakefor15minutes.Removefromtheovenandcoolslightly.

Servewarm.


___________PERSERVING(1INDIVIDUALPOTPIE):CALORIES:195/TOTALFAT:4.1G/CARBOHYDRATE:247.1G/FIBER:4.5G/PROTEIN:7.1G

1.

2.

3.

4.

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



Inamediumbowl,stirtogetherthebroccoli,carrots,garlic,lemonzest,salt,mustardpowder,broth,andcoconutoil.

Evenlyspreadthemixtureintoabakingpan.Coverwithaluminumfoilandplaceinthepreheatedoven.Bakefor30minutes,stirringonce.

Serveimmediately.



1.

2.

3.

4.

5.

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



4tablespoonscoconutoil,divided

¾cupwater

½teaspoonseasalt

1smalleggplant,thinlysliced

1zucchini,thinlysliced

1yellowsquash,thinlysliced

1redbellpepper,thinlysliced

1yellowbellpepper,thinlysliced

2largetomatoes,thinlysliced

1teaspoonfreshthymeleaves


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.

6.

7.

Seasonwiththethymeandfinishbydrizzlingtheremaining2tablespoonscoconutoiloverthevegetables.Coverwithaluminumfoil,orparchmentpaper,andplaceinthepreheatedoven.

Bakeforabout30minutes,oruntilthevegetablesaretenderandfullyroasted.


___________PERSERVING(¼FINISHEDRECIPE):CALORIES:208/TOTALFAT:14.4G/CARBOHYDRATES:19.1G/FIBER:7.9G/PROTEIN:3.6G

1.

2.

3.

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


Inalargebowl,combinethebutternutsquash,pumpkin,carrots,apples,sage,salt,andcoconutoil.Tosstocoatevenlyintheoilandseasonings.Transferthevegetablestoaroastingpan,inasinglelayer.

Roastfor60minutes,stirringoccasionally.Serve.



1.

2.

3.

4.

5.

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


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.


___________PERSERVING(6OUNCESBRUSSELSSPROUTSWITH¼CUPSAUCE):CALORIES:169/TOTALFAT:8.7G/CARBOHYDRATES:19.4G/FIBER:6.5G/PROTEIN:7.9G

1.

2.

3.

4.

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.


___________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.



ALL-PURPOSEPIECRUST

COCONUTICECREAMSUNDAE

WARMPEACHCOBBLER

THANKSGIVINGPUDDING

DON’TSLIPBANANASPLITS

VALENTINE’SDAYDATES

MELONMADNESS

SUMMERFRUITCRISP

SUMMERAFTERNOONICEPOPS

NO-BAKEFIGNEWTONS

CRISPYRICETREATS

DATE-SPICEPUDDING

1.

2.

3.

4.

5.

ALL-PURPOSEPIECRUST

Thispiecrustisabasicrecipethat’sgoodforeithersweetorsavorypies.Ifyou’remakingasavorypie,leavetherecipeasis.Ifyou’remakingasweetpie,add½cupcoconutsugar.It’sagoodideatopre-bakeyourpiecrustwhenmakingarecipethatrequiresbaking,oritwillgetsoggy.

RecipeTipYoucanchillthedoughbeforerollingoutsoit’seasiertoworkwith.

1cupalmondflour


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.


___________PERSERVING(⅛OFPIECRUST):CALORIES:84/TOTALFAT:7.6G/CARBOHYDRATES:2.5G/FIBER:1.4G/PROTEIN:2.5G

1.

2.

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


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

1.

2.

3.

4.

5.

6.

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


¼teaspooncinnamon

1½cupsrawalmonds

½cupshreddedunsweetenedcoconut

1tablespooncoconutoil,melted

¼teaspoonseasalt


Spraya9-inchbakingdishwithcookingspray.

Inalargesaucepanovermediumheat,combinethepeaches,stevia,vanillabean,andcinnamon.Stirwelluntilthemixturecomestoaboil.Removefromtheheat.

Inafoodprocessor,combinethealmonds,coconut,coconutoil,andsalt.Pulseuntilasticky,crumblymixtureforms.

Transferthepeachestothepreparedbakingdish.Topwiththealmond-coconutmixture.

Bakeinthepreheatedovenfor15minutes,oruntilthetopislightlygolden.Servewarm.



1.

2.

3.

4.

5.

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)


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

1.

2.

3.

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


1darkcherry,stemon

Inasingle-servingdish,placethebanana.Addtheicecreambetweenthebananahalves.

Topwiththecoconut,almonds,andwhippedcream.

Crownwiththecherryontopandserve.



1.

2.

3.

4.

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!


___________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.



1.

2.

3.

4.

5.

6.

7.

SUMMERFRUITCRISP

ThisdishisverysimilartotheWarmPeachCobbler(here).Unlikethatrecipe, thisdishletsyouusewhateverfruitsarefreshfromtheharvest.Aquicktriptothefarmers’marketwillshowwhat’satthepeakfreshnessoftheseason.Justbesureyousticktofoodsonthe“Go”list.

RecipeTipTopyourDon’tSlipBananaSplit(here)orCoconutIceCreamSundae(here)withthisfruitforanevenmoredecadentdessert.

Cookingspray

2cupschoppedsummerfruits,likestrawberriesandplums

1packetstevia


1½cupsrawalmonds

½cupshreddedunsweetenedcoconut


¼teaspoonseasalt


Spraya9-inchbakingdishwithcookingspray.

Inalargesaucepanovermediumheat,combinethechoppedfruits,stevia,andvanillabeanseeds.Stiruntilthemixturecomestoaboil.Removefromtheheat.

Inafoodprocessor,combinethealmonds,coconut,coconutoil,andsalt.Pulseuntilasticky,crumblymixtureforms.

Transferthefruitstothepreparedbakingdish.Topwiththealmond-coconutmixture.

Bakeinthepreheatedovenfor15minutes,oruntilthetopislightlygolden.

Servewarm.



1.

2.

3.

4.

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


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

1.

2.

3.

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


½teaspoonseasalt

Inafoodprocessor,combinethefigs,almonds,vanillabeanseeds,andsalt.Pulseuntiladoughforms.

Scoopthedoughbytablespoonfulsandrollintoballsbyhand.

Refrigerateinanairtightcontainerforuptooneweek.


___________PERSERVING(1COOKIE):CALORIES:170/TOTALFAT:4.4G/CARBOHYDRATES:32.3G/FIBER:5.1G/PROTEIN:3.6G

1.

2.

3.

4.

5.

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


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


teaspoonseasalt

Inamediumbowl,combinethealmondmilkandcidervinegar.Letsitfor10minutesuntilthemilkcurdles.

Inablender,addthedates,coconutoil,cinnamon,ginger,nutmeg,vanillabeanseeds,andseasalt.Topwiththemilkmixture.Processuntilsmooth.

Pourthepuddingintoanairtightcontainerandchill,orserveimmediately.

Don’tworryaboutthecurdledmilk.Ithasn’tgonebad.Thisservestothickenthepudding.



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.


___________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



½teaspoonseasalt

Inalargeairtightcontainer,mixtogetherthetomatoes,onion,cuminseeds,cilantro,cidervinegar,andsalt.Coverandchillfor15minutessotheflavorsblendbeforeserving.


___________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


½teaspoonseasalt

In a large airtight container,mix together the tomatoes, onion,mango, pineapple, cidervinegar,andsalt.Coverandchillfor15minutessotheflavorsblendbeforeserving.



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!


2tablespoonscoconutflour

½cupvegetablebroth

2tablespoonsalmondmilk

½teaspoonseasalt

Inasaucepansetovermediumheat,gentlyheatthecoconutoil.Don’tletitgettoohotortheflourwillinstantlyburn.

Addthecoconutflourandwhisktomakeathickpaste.

Slowlywhiskinthevegetablebroth.Bringtoaboilandletitboilfor4minutes,oruntilthickened.

Reducetheheattolow.Addthealmondmilkandsalt.Continuecookinguntilthedesiredconsistency.

Servewarm.



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


Openthecanofcoconutmilk.Useaspoontoscoopoutthethicklayerofcoconutmilkfat.Placeitintoalargebowl.Usingawhiskorhandmixer,beatjustasyouwouldregularwhippingcream,untilfluffy.

Addthesteviaandvanillabeanseedsandwhipforanotherminuteorso.

Useimmediatelyorstorecoveredintherefrigeratorforonetotwodays.


___________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


2packetsstevia

1teaspooncinnamon


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.


½cuptightlypackedsun-driedtomatoes


⅓cupfreshbasil

1tablespoontomatopaste

1teaspoonseasalt


Inafoodprocessor,combinethecherrytomatoes,sun-driedtomatoes,coconutoil,basil,tomatopaste,salt,andgarlicpowder.

Pulsetocombineuntilthedesiredconsistencyisreached.



1.

2.

3.

ENCHILADASAUCE

Thissauceissodeliciousyou’regoingtowanttodipeverythinginit.Onceyoutastethis,you’llneverbuythecannedstuffagain.Freezesomesoyouhaveitonhand.

RecipeTipAddatablespoonofDutch-processedcocoapowderbeforecookingtoaddadepthofflavorreminiscentofamolesauce.



2tablespoonschilipowder

2cupswater



½teaspooncumin

½teaspoononionpowder

½teaspoonseasalt


Inamediumpotsetovermediumheat,heatthecoconutoil,coconutflour,andchilipowder.Cookfor1minutesotheflourdoesn’ttasteraw.

Addthewater,tomatopaste,garlicpowder,cumin,onionpowder,salt,andredpepperflakes,totaste.Bringthemixturetoasimmerandcookfor25minutes,stirringoccasionally.

Servewarm.



1.

2.

3.

4.

5.

WHITESAUCE

Thisisanotherstaplesaucethatcangooverjustaboutanything.It’sgreatonvegetablesandontopofbowls.Aswiththegravy,practicealittlesoyoucangetitjustright.Then,amazeyourfriendswiththishealthysauce.

RecipeTipOnceyou’vemasteredthesaucebase,youcanaddallkindsofseasoningstoittochangeitup.Tryaddingbasilorfreshrosemary,oruseit tomakeamushroomsoup.Theoptionsarealmostendless.



2¼cupsalmondmilk

1teaspoonseasalt



Inasaucepansetovermediumheat,gentlyheatthecoconutoil.Don’tletitgettoohotortheflourwillinstantlyburn.

Addthecoconutflourandwhisktomakeathickpaste.

Addthealmondmilkandbringtoaboil.Boilfor2minutes,thenlowerheat.

Addthesalt,garlicpowder,andonionpowder.Simmeruntilthickened.

Servewarm.



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


2teaspoonspaprika

2teaspoonschilipowder

1packetstevia

Inamediumsaucepan,combinethewater,onion,tomatosauce,cidervinegar,paprika,chilipowder,andstevia.Bringtheingredientstoafullboil.

Reducetheheatandsimmerfor20minutes.

Serveimmediately,orcoolandrefrigerateinanairtightcontainer.


___________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


½cupchoppedfreshcilantro

1teaspoonfreshlysqueezedlemonjuice

¼teaspoonseasalt

½packetstevia

In a blender, add the coconut oil, cider vinegar, cilantro, lemon juice, salt, and stevia.Blenduntilthecilantroisfullyincorporatedandtheoilandvinegaremulsify.



1.

2.

ASIANCITRUSDRESSING

Thisdressingcanbeusedwithanyof theAsiandishes in thiscookbook. It’salsogreatoverabowlofquinoaandsteamedvegetables.Youwanttousegroundgingerandgarlicpowderinthisrecipeinsteadoffresh.Otherwise,thetasteistoosharp.

RecipeTipIfyoupreferthesharptasteoffreshgingerandgarlicthen,byallmeans,usefresh.Justgratethemintotheblender.

½cupcoconutoil


1tablespoonfreshlysqueezedorangejuice

1tablespoondarksesameoil

3tablespoonschoppedscallions

2teaspoonstoastedsesameseeds


½teaspoongarlicpowder

¼teaspoonseasalt

½packetstevia

Inablender,combinethecoconutoil,cidervinegar,orangejuice,sesameoil,scallions,sesameseeds,ginger,garlicpowder,seasalt,andstevia.

Blenduntiltheingredientsarewellmixedandtheoilandvinegaremulsify.



AVOCADOSALADDRESSING

Thisisagreatrecipetomakeifyou’vegotavocadosthatneedtobeused.Chooseonesthatareonthesoftsideforbestflavor.ThisgoesverywellwiththeMexicanrecipesinthisbook.It’sgotatonofflavor,soyouwon’tneedmuchtopackaflavorfulpunch.

RecipeTipIfyoulikeitspicy,addajalapeñowhileblending.

½cupcoconutoil


1avocado,peeledandpitted


1teaspoonfreshlysqueezedlimejuice


1teaspooncumin


¼teaspoonseasalt

½packetstevia

Inablender,combinethecoconutoil,cidervinegar,avocado,cilantro, limejuice,garlicpowder,cumin,onionpowder,seasalt,andstevia.Blenduntilall ingredientsaremixedwellandtheoilandvinegaremulsify.



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


2tablespoonsdicedredonion

1tablespoonfinelychoppedscallions


½teaspoonseasalt

½packetstevia

1tablespoonchoppedfreshparsley

½teaspoonfinelychoppedfreshdill

Inablender,combinethecashews,lemonjuice,cidervinegar,redonion,scallions,garlicpowder,salt,andstevia.Puréeuntilsmoothandcreamy.

Addtheparsleyanddill.Pulsequicklyjusttocombine.

Refrigerateinanairtightcontainer.Chillfor1hourbeforeserving.

Serves12.Preptime:2hours,10minutes.Chillingtime:1hour


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.

MEASUREMENTCONVERSIONS

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.

http://www.aarda.org/autoimmune-information/autoimmune-statistics/

http://evamor.com/static/pdf/koufman_1242.pdf

http://kidney.niddk.nih.gov/kudiseases/pubs/kidneystonediet/Kidney_Stone_Diet_508.pdf

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

http://www.bobsredmill.com

http://www.bobsredmill.com

http://nutiva.com

http://madhavasweeteners.com

http://thepurewraps.com

http://www.drugstore.com

http://kelpnoodles.com

http://ultimatesuperfoods.com

The Essential Alkaline Diet Cookbook

Documents

Transcript of The Essential Alkaline Diet Cookbook