The Alkaline Diet for Beginners: Understand PH, Eat Well, and Reclaim Your Health

204 Pages·2016·5.41 MB·English

by  Jennifer Koslo

Copyright © 2016 by Rockridge Press, Berkeley, California
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Cover photography © Stocksy/Martí Sans
Interior photography © Stockfood/Glasshouse Images, here ; Stockfood/Gräfe & Unzer
Verlag/Wolfgang Schardt, here ; Shutterstock, here ; Stocksy/Darren Muir, here ; Stocksy/Martí
Sans, here ; Stocksy/Ali Harper, here ; Stockfood/Magdalena Hendey, here ; Stockfood/Gräfe &
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ISBN: Print 978-1-62315-814-9
eBook 978-1-62315-815-6
Contents
Introduction
ONE Let’s Talk Basics
TWO 30-Day Meal Plan
THREE Smoothies Galore
Mango and Kiwi Smoothie
Blueberry and Kiwi Hemp Seed Smoothie
Watermelon-Cherry Smoothie
Blackberry and Avocado Smoothie
Avocado and Kale Smoothie
Hemp Seed and Banana Green Smoothie
Blueberry Green Smoothie
Peach and Kale Protein Smoothie
Lemon-Ginger Green Smoothie
Raspberry-Lime Smoothie
Triple Berry Protein Smoothie
FOUR Balanced Breakfasts
Strawberry and Chia Seed Overnight Oats Parfait
Carrot and Hemp Seed Muffins
Raspberry-Avocado Smoothie Bowl
Sweet Potato and Kale Breakfast Hash
Avocados with Kale and Almond Stuffing
Mixed Berry–Chia Seed Pudding
Pineapple and Coconut Oatmeal Bowl
Oatmeal Porridge with Mango-Chia Fruit Jam
Vanilla Bean and Cinnamon Granola
Sesame and Hemp Seed Breakfast Cookies
Fresh Fruit with Vanilla-Cashew Cream
Pumpkin Seed–Protein Breakfast Balls
No-Bake Granola Bars
Blueberry and Chia Seed Cobbler
Frozen Banana–Protein Breakfast Bowl
Avocado–Sweet Potato “Toast”
FIVE DIY Snacks
Tarragon Crackers
Parsley and Tahini Hummus
Paprika-Garlic Almonds
Baked Avocado Fries
Oregano and Garlic Breadsticks
Roasted Okra Bites
Cheesy Broccoli Bites
Chipotle-Jicama Fries with Scallion Dip
Cheesy Baked Kale Chips
Lemon and Garlic Cashew Cream–Stuffed Mushrooms
SIX Meal-Sized Salads
Warm Asparagus Salad with Lemon-Asparagus Dressing
Warm Sweet Potato Salad with Jalapeño-Cilantro Dressing
Pineapple Salad with Lime Vinaigrette
Peach Salsa Salad with Sweet Tahini Dressing
Red Lentil Penne Pasta Salad with Sautéed Vegetables
Chopped Veggie Salad with Spicy Avocado-Cream Dressing
Roasted Artichoke Salad with Sesame Seed Vinaigrette
Roasted Beet–Kale Salad with Lemon-Garlic Vinaigrette
Mushroom-Lentil Salad with Lime-Tahini Dressing
Roasted Carrot and Onion Salad with Creamy Cashew-Miso
Dressing
Cashew-Broccoli Salad with Spicy Cashew Dressing
Watermelon-Basil Salad with Basil Vinaigrette
Creamy Green Olive Pasta Salad
Blueberry and Fennel Salad with Roasted Garlic and Miso Dressing
Fresh Herb Potato Salad
Peach Salad with Sweet Citrus Dressing
SEVEN Soups and Stews
Lemon-Tarragon Soup
Chilled Cucumber and Lime Soup
Coconut, Cilantro, and Jalapeño Soup
Spicy Watermelon Gazpacho
Roasted Carrot and Leek Soup
Creamy Lentil and Potato Stew
Roasted Garlic and Cauliflower Soup
Beefless “Beef” Stew
Creamy Mushroom Soup
Chilled Berry and Mint Soup
Broccoli and Potato Soup
Spicy Chilled Red Pepper Soup
French Onion and Kale Soup
Wild Rice and Mushroom-Miso Soup
Ginger and Pear Soup
Artichoke and Asparagus Soup
EIGHT Mains
Spicy Eggplant Stir-Fry
Nori Veggie Rolls with Avocado-Jalapeño Spread
Lentil and Sweet Potato Taco Wraps
Cheesy Scallop Potato and Onion Bake
Fresh Veggie Pizza with Tahini-Beet Spread
Sweet Potato Slices with Roasted Red Pepper and Artichoke Spread
Roasted Cauliflower Wraps with Mango-Habanero Sauce
Stuffed Sweet Potato with Broccoli-Basil Pesto
Lentil and Cucumber Pasta Bowl
Creamy Artichoke and Basil Red Lentil Penne Pasta
Veggie-Stuffed Portobello Mushrooms
Zucchini and Kale Pesto Spaghetti Squash
Wild Rice and Broccoli Bowl with Roasted Garlic Sauce
Spicy Cilantro-Lentil “Burgers”
NINE Delightful Desserts
Flourless Pumpkin Seed Cookies
Apple Pie Crumble
Chia Seed–Lime Cookies
Cashew Butter Fudge
Vanilla Bean and Coconut Truffles
Thumbprint Cookies with Blueberry–Chia Seed Jam
Blueberry-Banana Ice Cream
Cinnamon Cashews