Breakfast Quinoa (Serves 4)
Ingredients:
1 cup quinoa
2 cups water
1 2-inch cinnamon stick or ¾ tsp ground cinnamon
2-3 tbsp maple syrup
Tasty Options:
½ cup blueberries, raspberries, or strawberries
2 tbsp raisins
1 tsp lime or lemon zest
¼ tsp freshly grated nutmeg
3 tbsp whipped coconut cream
2 tbsp chopped cashews or nuts of choice
Optional yogurt (sheep or goat yogurt preferred) and maple syrup sweetener to taste
Place the grain in a fine-mesh strainer and rinse well. Combine the water and grain in a medium saucepan and bring to a boil. Add the cinnamon stick, if using. Cover, reduce heat, and simmer for 15 minutes, or until the liquid is absorbed. Remove from heat and fluff with a fork. Add cinnamon and maple syrup to taste and then add one or more of your favorite tasty options.
Are blueberries acidic or alkaline?
Sunchoke Hash (Serves 4)
Sunchokes (Jerusalem artichokes) are a tasty, healthier alternative to white potatoes.
Ingredients:
3-4 sunchokes, sliced thinly (we blanch them first)
5-6 brussel sprouts, sliced thinly (optional)
Sea salt and fresh ground pepper to taste
Drizzle of truffle oil or rosemary infused extra virgin olive oil (optional)
Spring onion garnish, finely sliced
Plunk sunchokes into a bowl of cold water right after slicing them. Rinse three times in cold water, then pat very dry to slow oxidation so the sunchokes stay colorless.
Warm a saute pan over medium heat, add oil or ghee. Add sliced brussel sprouts and sunchokes; sauté until sprouts and sunchokes are cooked through, about four minutes. If you coarse chop the sunchokes, you can make a delicious hash on a medium high-heat griddle.
Sky’s Superfood Fruit Salad (Serves 2-6)
Fruits belong to the superfood category and are recommended for daily intake as they are high in nutrients, antioxidants and fiber.
Ingredients:
One or more stone fruit: peach, apricot, nectarine, plum, cherries, sapote
One or more seed fruit: pomegranate, berries, grapes, papaya, pear, apple, melons
Tasty Options: raw honey, maple syrup, yogurt, raw nuts or seeds
Cut fruit into bite-sized pieces and combine in a large bowl. Drizzle with raw honey or maple syrup, sprinkle with chopped nuts and fresh mint and serve with a dollop of Greek yogurt.
Dark, colorful fruits and berries are staples in an Alkaline Way diet. Biodynamic or organic, locally grown, and vine-ripened are recommended whenever available.
Ingredients:
1 heaping cup berries (organic or biodynamic recommended), washed
½ cup spring water or third aquifer well water
2 tbsp evaporated whole cane juice or raw honey (if more active)
1 cup natural yogurt and/or 2 capsules PERQUE Digesta Guard Forté
½ tsp lime or lemon juice
2 mint leaves
In a blender or food processor, blend all of the ingredients to a puree. Add optional items to suit your tastes and energy needs. If you want lassi with a superfine texture, strain the mixture through a coarse sieve.
Alkaline Detox Smoothies
Ingredients:
½ cucumber or similar vegetable
1 cup spring or filtered water
Options:
Juice of ½ lime, cilantro or parsley
2 to 4 leaves of chard, spinach, or kale
Ground flax, sesame, or chia seeds
Cashews (or other nuts) blended with applesauce, mango, banana, apple, or pear
Maple syrup or raw honey
Celery, pear, and nectarine add fiber
For delicious added protein, five hours of steady blood sugar, stable energy, mood, and ability to concentrate, add PERQUE Whey Guard™ or PERQUE Whey Guard Repair™ to your smoothie. PERQUE meal powders add approximately 10 grams of protein and have glycemic loads of less than 10! Whey is an easily digestible protein, well tolerated by most people.
Salads
Tasty Greens Salad with Sweet Dressing (Serves 4-6)
Ingredients:
2 cups garden sorrel leaves, washed
1 head red leaf lettuce or butter lettuce, torn into bite-size pieces
¾ cup nectarines, thinly sliced
3 tbsp white wine vinegar
1 tbsp grape-seed oil
2 tbsp maple syrup
¾ tsp Dijon mustard
2 tbsp shallot, minced
1 tbsp fresh mint, finely chopped
1 tbsp chives, finely minced
Salt and freshly ground black pepper to taste
In a large bowl combine the sorrel, lettuce, and nectarines. Whisk together the rest of the ingredients in a small bowl and season. Drizzle the dressing over salad, toss lightly, and serve.
Mixed Spring Greens and Apple Salad (Serves 4-6)
Mixed greens and apple, dressed with just olive oil and lemon juice make an excellent salad. For an added crunch, toss in some chopped olives, blanched broccoli florets, and toasted walnut halves.
Ingredients:
8 cups of mixed spring greens, such as: watercress, baby arugula, baby spinach, pea shoots, dandelion, etc.
1 celery heart, finely chopped
2 Granny Smith apples, thinly sliced
1 ½ tbsp olive oil
Zest and juice of 1 lemon
Salt and freshly ground black pepper
In a large bowl combine the mixed greens, celery, apple slices, and lemon zest. Drizzle with the lemon juice and olive oil and season. Toss and serve immediately.
Kale and Clementine Salad (Serves 4-6)
Kale is nutrient-dense, rich in antioxidants and high in fiber. Just 1 cup provides as much calcium as 1 cup of milk.
Ingredients:
2 cups kale, rinsed and chopped into thin strips
1 ½ tbsp olive oil
¼ tsp salt
2 clementines, peeled and segmented
1 cup baby carrots, sliced
3 tbsp clementine juice
1 tbsp lemon juice
1 tbsp raw honey
Dash of vanilla extract
Salt and freshly ground black pepper
Begin tenderizing the kale by compressing with a rolling pin or between two cutting boards. Then, in a large bowl, toss kale with 1 tbsp olive oil and ¼ tsp salt. Rub kale between your hands for 2-3 minutes. Take a bite to check if the bitter taste has disappeared and if needed, continue rubbing for 1-2 minutes. This will tenderize and help the dressing settle into the kale more evenly. Add the clementine segments and sliced carrots.
In a small bowl, mix together clementine and lemon juices, honey and vanilla and drizzle over salad. Toss salad and let sit for about 5 minutes before serving.
Orange, Baby Kale and Jicama Salad (Serves 4-6)
This colorful, crunchy salad has a refreshing taste and is loaded with fiber and vitamin C.
Ingredients:
2 oranges, peeled and cut into bite-sized pieces
1 jicama, peeled and diced
1 small red bell pepper, seeded and thinly sliced
3 cups baby kale or baby spinach
2 shallots, thinly sliced
2 tbsp olive oil
2 tbsp orange juice
1 tbsp lime juice
1 tsp lime zest
1 tsp orange zest
¼ teaspoon salt
1/8 tsp cayenne pepper
Freshly ground black pepper to taste
3 tbsp cilantro, chopped
2 tbsp pumpkin seeds, toasted
In a small bowl combine olive oil, orange and lime juices and zests, salt, cayenne and black pepper and whisk until combined. Set the dressing aside. Place the oranges, jicama, red bell pepper and baby kale in a large salad bowl and drizzle with the dressing. Toss gently and chill for 10 minutes. Add cilantro and pumpkin seeds before serving. Click here if you’re looking for a cilantro or coriander substitute.
Mung Bean Sprouts and Cucumber Salad (Serves 4-6)
Ingredients:
3 cups mung bean sprouts
2 cucumbers, thinly sliced
2 carrots, coarsely grated
2 scallions, thinly sliced
1 fresh red chili pepper, seeded and chopped
2 tbsp rice vinegar
1 tbsp soy sauce (organic – e.g. Bragg’s liquid Amino’s)
1 tbsp sesame oil
1 garlic clove, minced
1 tsp dark brown sugar
1 tbsp sesame seeds, toasted (optional)
Fill a pot with water and bring to boil. Rinse the mung bean sprouts and boil for 1-2 minutes. Drain and place into a large salad bowl. Add the cucumbers, carrots, scallions, and red chili. In a small bowl, whisk together rice vinegar, soy sauce, oil, garlic, and sugar. Drizzle over salad and toss gently. Sprinkle with sesame seeds (if using) and serve.
Dressings, Dips and Beverages
Almond Green Goddess Dressing
Ingredients:
1 cup almonds, presoaked for 8 hours
2 cups spring water or light vegetable stock
Juice of 2 lemons
½ bunch parsley, chopped
2 scallions, chopped
2 cloves garlic, chopped
Sea salt or tamari (wheat free)
Pour 1 cup of water or stock into blender; add lemon juice, parsley, scallions, garlic, and salt or tamari. Blend well.
Add ¼ cup of almonds and blend again. Slowly add remaining almonds and water. Continue blending until you have a smooth, creamy dressing.
Refrigerate before serving.
Ingredients:
1 cup raw sunflower seeds, presoaked for 8 hours
1 cup spring water or light vegetable stock
Juice of 2 lemons
½ bunch parsley, chopped
2 scallions, chopped
2 cloves garlic, chopped
Sea salt or tamari (wheat free)
2 Tbsp fresh tarragon or ½ tsp dried thyme
Pour 1/2 cup of water or stock into blender; add lemon juice, parsley, scallions, garlic, salt or tamari, and tarragon or thyme. Blend well.
Add ¼ cup of sunflower seeds and blend again. Slowly add remaining sunflower seeds and water. Continue blending until you have a smooth, creamy dressing. If the dressing is too thick, add additional water.
Refrigerate before serving.
Dill Tahini Dressing
Ingredients:
1 cup tahini (raw)
1/3 cup fresh lemon juice
2 Tbsp fresh minced dill or ½ tsp dried dill
1 Tbsp garlic powder
Mix tahini and lemon juice in blender. Add dill, garlic powder, and seasoning. Blend while adding water or stock until desired creamy consistency is obtained.
Ingredients:
1 cup raw cashews
1 tsp coconut oil
1 tbsp raw honey
Combine ingredients in a food processor and blend until smooth (add 1-2 tbsp coconut water to get desired consistency). Serve with sliced fruit as a dip.
Curried Pumpkin Dip
Ingredients:
2 cups grated pumpkin or butternut squash, raw or cooked
½ avocado, sliced
1 small tomato, chopped
1 celery stalk with leaves, sliced
2 scallions, chopped
2 tsp curry powder
2 Tbsp lemon juice
Sea salt or tamari
½ cup purified water
Put water in blender and add vegetables. Blend until smooth. Add lemon juice and curry powder and season to taste with salt or tamari. Add additional water if too thick.
Refrigerate before serving.
Ghee Recipe
Place a pound of organic unsalted butter in a heavy saucepan. Allow the butter to melt either on top of the stove or in the oven. Note: It is possible to make ghee from salted butter, but the salt will mask the delicate flavor of the finished product.
Stir occasionally and bring the butter to a slow boil. When a layer of foam covers the surface, lower the heat and continue to cook undisturbed for about 1 hour on top of the stove or slightly longer (1¼ to 1½ hours) in the oven. By then, the butter will have separated. Under the layer of solid white surface foam will be amber-colored clarified butter (ghee), and at the bottom of the saucepan there will be some sediment. What has occurred is that the water has evaporated, and the protein solids have separated from the original butter.
Without shaking the saucepan, use a fine-mesh wire skimmer to carefully skim off as much foam as you can from the surface. Strain the clear liquid ghee through several thicknesses of cheesecloth to remove the remaining foam. Discard the foam. Ladle the clarified ghee into a clean glass jar or crock with a tight-fitting lid. Refrigerate or freeze the ghee. At low temperatures, the ghee will become solid. Properly clarified, ghee has a long shelf life. One pound of butter will yield about 1 cup of ghee (about ¾ pound).
Nut Milk Recipes
Almond milk
Use 1 cup raw almonds soaked overnight in 1quart water. Blanch the almonds (pour boiling water over nuts). After one minute, remove almonds from water and cool reserving water. Once almonds are cool, slip skins off with fingers. Blend the soaked, blanched and skinned almonds, and 1 cup of the water you used to blanch the almonds in blender until smooth, about 3 minutes. Gradually add the rest of the water. Strain if desired.
Almond-coconut milk
Follow directions for almond milk using part almonds and part raw, shredded or flaked (unsweetened) coconut.
Almond-cashew milk
Follow directions for almond milk using equal parts of almonds and cashews.
Almond-sesame milk
Follow directions for almond milk using equal parts of almonds and hulled sesame seeds. Blend until smooth, then strain.
Other nut milks
1 cup presoaked raw cashews, Brazil nuts, pecans, walnuts, or a nut mixture in 1-quart water.
1 Tbsp cold-pressed oil or melted ghee (optional).
Blend well (about 3 minutes) until very smooth. Chill.
Coconut milk
1 cup fresh coconut in 1 cup water or fresh coconut water.
Whip in blender until smooth. Strain well, or use on cereal unstrained.
Coconut milk can be added to other nut milks: coconut-almond, coconut-sesame, and coconut-cashew
Fruit and Wine Spritzers
Fill a glass with the freshest; ripest fruit you would like (for example, stone fruits, berries, pineapples, melon, grapes, and kiwi).
Add wine (optional) or fruit juice diluted by half with spring or sparkling water.
Sip until the glass needs refilling.
Eat some of the fresh fruit. Enjoy the crisp flavors and texture, reminding yourself that you are eating a protective superfood.
Lunch and/or Dinner Flavors
Indian Lentil Dal (Serves 4-6)
Ingredients:
1 cup red lentils
2 green chilies
½ tsp cumin seed
½ tsp turmeric
1-inch piece ginger, grated
1 clove garlic, minced
1 medium onion, sliced
2 medium tomatoes,
1 Tbsp oil
Salt to taste
Chopped cilantro, chopped finely for garnish
Juice of ½ lime (optional)
Soak your lentils in water at room temperature for at least 6 hours before cooking. If you want to cook them quickly, start with a pressure cooker and then go to a saucepan to control the texture.
Boil lentils with a pinch of the turmeric and just enough water. Keep the texture thick enough to manipulate the lentils by cooking over a low flame. Then simmer off any extra moisture. Mash with a potato masher or a whisk. Set aside.
In a separate pan, heat oil and add the onions. Add the cumin, ginger, garlic, and the rest of the turmeric. Add the chilies and tomatoes with salt and cook till well done. Add the lentils and bring to a boil. Take off the stove and add the lime juice. Garnish with cilantro. Serve hot with rice or roti.
To provide complete protein, serve with grain (for example, whole wheat).
Ingredients:
1 large onion, chopped
1 poblano chili, seeded and chopped
1 red bell pepper, seeded and chopped
3 cloves garlic, minced
2 jalapeño chilies, seeded and chopped fine
1 ½ tsp chili powder
1 ½ tsp cumin powder
2 cups cooked beans, rinsed and drained
2 ½ cup vegetable stock or water
3 tsp lime juice
4 tbsp cilantro, chopped
In a cooking pot or Dutch oven, add the onions, poblano chili, red bell pepper garlic and jalapeno. Add a few spoons of the vegetable stock. Cook for 2-3 minutes until the vegetables are tender and add the spices, stir, and immediately add the beans and rest of the vegetable stock. Bring to boil and cook over medium-low heat for 10-15 minutes. Stir in the lime juice and sprinkle with cilantro before serving.
Before adding the beans, you may add your choice of additional ingredients.
Remember: sugar, dairy, meat, and sodium chloride are acid-forming foods, so an alkaline-forming chili would not contain them. Instead, choose from the list of variations listed below.
Variations:
Add any of the following to soups or chilies: carrots, sweet potatoes, peppers, kohlrabi, daikon, jicama, burdock root, radish, Jerusalem artichoke, cabbage, or mushrooms.
For complete protein, serve with any grass like amaranth, quinoa or wild rice, seeds, or nuts (for example, lightly toasted almonds).
For complete protein, serve with grain, seeds, or nuts (for example, lightly toasted almonds).
Vegetable Yum Soup (Serves 4-6)
Ingredients:
1 tbsp vegetable oil
1 garlic clove, minced
2 tbsp fresh ginger, grated
1 stalk lemongrass, minced
½ tsp crushed red pepper
¾ cup shiitake mushrooms, sliced
2 cups sweet potatoes, peeled and chopped
½ cup green bell pepper, chopped
5-6 cups vegetable stock
1 (14-oz) can coconut milk
2 tbsp low sodium soy sauce
3 tbsp cilantro, chopped
Heat the oil in a large pot and sauté garlic, ginger, lemongrass, and crushed red pepper. Stir in the mushrooms, sweet potatoes and bell pepper and cook for 1-2 minutes. Add the stock, bring to boil, and then reduce heat. Simmer for 10 minutes until the vegetables are tender. Add the coconut milk and soy sauce and stir. Serve sprinkled with cilantro or parsley (optional).
Lentil Stew with Greens (Serves 4 to 6)
Ingredients:
1 ½ cup beluga lentils (or other small, dark variety), rinsed and drained
4 cups chicken or vegetable stock
3 tbsp olive oil
1 onion, finely chopped
3 medium garlic cloves, crushed
1 tbsp mild curry powder
1 celery stalk, chopped
2 medium carrots, chopped
1 jalapeño, finely chopped
1 lb leafy greens (such as watercress, kale, beet greens, spinach, or a mix), washed and chopped
3 tbsp fresh coriander, chopped
Salt and freshly ground black pepper
1 tbsp apple cider vinegar
Plain yogurt (optional)
In a saucepan, add the lentils and enough stock (or water) to cover lentils. Bring to a boil and skim off any foam on top and cook over medium heat for 15- 20 minutes until the lentils are just cooked.
Heat the olive oil in a large skillet and add the chopped onions. Sauté the onions until softened, add garlic, celery, carrots and jalapeno and continue cooking for 5 minutes until vegetables are tender. Add the greens and cook for 1-2 minutes, covered until wilted. Add 1-2 ladles of the lentils to the vegetables and stir to combine. Pour the mix into the saucepan with the lentils, stir well and bring to boil. Cook for a few minutes until desired thickness. Stir in the apple cider vinegar and chopped coriander and season to taste. Serve with a dollop of yogurt (optional).
Slow-cooked Vegetable Stew (Serves 6 to 8)
Ingredients:
½ lb each of any of the following (choose 4 or more):
Eggplants, peeled and cut into 1 ½ -inch pieces
Zucchini, cut into 1 ½ -inch pieces
Yellow squash, cut into 1 ½ -inch pieces
Small potatoes, scrubbed and cut into 1 ½ -inch pieces
Cauliflower, cored and cut into 1 ½ –inch florets
Small whole okra, stem end trimmed Green beans, ends trimmed Pea pods
¼ cup olive oil
2 onions, chopped fine
3 medium garlic cloves, minced
1 tbsp fresh ginger, finely grated
1 jalapeño, deseeded and chopped fine
1 cinnamon stick, 2-inch (optional)
2 large red bell peppers, chopped
4 cups tomatoes, peeled and chopped, or two 14-ounce cans of peeled, diced tomatoes
1/8 tsp cayenne pepper
1 tbsp apple cider vinegar
Salt and pepper to taste
2 cups water or broth (vegetable, chicken or beef)
Heat the olive oil in a skillet, add the onions and until softened. Add the garlic, ginger, jalapeno and continue cooking for 1-2 minutes, stirring occasionally. Transfer to slow cooker and add red bell peppers, vegetables, tomatoes and spices. Add enough liquid to barely cover the top of the vegetables and season to taste. Cook for 6–8 hours on low.
Note: Don’t cut the vegetable too small so that they don’t disintegrate during the slow cooking. Also avoid adding too much water.
Collard Greens (Serves 2 to 4)
Ingredients:
1 ½ tbsp olive oil
1 onion, finely chopped
2 cloves garlic, minced
1 tsp grated fresh ginger
½ tsp ground cumin
¼ tsp red pepper flakes
2 tbsp apple cider vinegar
3 bunches collard greens, rinsed, leaves roughly chopped and stems discarded\
1 ½ cup water or low-sodium chicken broth
2 tbsp maple syrup
1 tsp lemon juice
Salt and freshly ground black pepper
Heat the oil in a large pan and sauté the onions for 5-6 minutes, until softened. Add the garlic and ginger and cook for 1-2 minutes, then add the cumin and red pepper flakes and collard greens. Cook for a few minutes, stirring occasionally, until the greens have wilted down, and then add the apple cider vinegar and 1 cup of water or broth. Bring to a boil, reduce the heat, cover and simmer for 25-30 minutes until the greens are tender. If there is liquid in the pan, increase the heat and cook uncovered until the almost dry. Add maple syrup and lemon juice, stir well, and season to taste.
Sweet and Sour Cabbage (Serves 6)
Ingredients:
1 tbsp olive oil
1 medium onion, finely chopped
1 head red cabbage, shredded (8-10 cups)
1 cup pomegranate juice, unsweetened
1/3 cup water
1 Granny Smith apple, peeled, cored, and diced
3 tbsp apple cider vinegar
¼ tsp ground cloves
4 tbsp raw honey
Salt and freshly ground black pepper
Heat the oil in a large saucepan and sauté the onion. Add the cabbage and pomegranate juice and bring to boil. Reduce the heat and simmer until the cabbage is tender, about ½ hour, stirring occasionally. Add splashes of water if needed. Stir in the apples and the remaining ingredients, season to taste, and continue cooking for 5-6 minutes, until apples are tender. Serve hot or cold.
Flavored Quinoa
Quinoa is an excellent gluten-free source of protein, calcium, iron, B-vitamins and fiber. Rinse well before cooking because it has a coating of saponin resin that gives it a bitter taste.
Ingredients:
1-part quinoa
1 ½ parts water
¼ teaspoon salt for 1 cup of grain, optional syrup, chopped fresh or dried fruit and nuts.
Cook quinoa in water for about 10-12 minutes until water is absorbed. Fluff with a fork and store in the refrigerator up to 5 days.
For a savory taste, add minced herbs such as mint, chives, coriander or parsley, spices, sprouts, and chopped vegetables. For a sweet flavor, you might add maple.
Sample Dessert Ideas
Raw Chocolate Pudding (serves 4)
Ingredients:
1 avocado, chopped and/or 2 bananas, chopped
3 tbsp raw cacao powder
1 tbsp raw honey
1 tsp lemon juice
1 tsp coconut oil
2-3 tbsp coconut milk
Unsweetened shredded coconut
Blend avocado, bananas, cacao, honey, juice, and oil until smooth. Add coconut milk as needed to achieve desired consistency. Serve sprinkled with shredded coconut.
Decadent Figs (Serves 4)
Ingredients:
1 ½ lb fresh figs, not overly ripe, quartered
½ cup Greek-style yogurt
¼ cup goat cheese
¼ cup ricotta
¼ tsp cinnamon powder
4 tbsp walnuts, toasted and chopped
4 tbsp cup raw honey
Place the yogurt and cheeses in a food processor, add the cinnamon, and blend until smooth.
Spoon the mix into serving bowls and top with the figs. Drizzle with honey and sprinkle with walnuts just before serving.
For more information about the Alkaline Diet, click here.
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