Whole Body Reset

Diet Cookbook

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How People in Their Mid-Forties and Older Should Think About Food.

Gaining Weight at Midlife Is Common, But It’s Not Inevitable.

200+ Easy-To-Follow Recipes, Designed For the Whole Family.

2 Book Combo

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Patricia Symonette

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TABLE OF CONTENTS

Introduction

CHAPTER 1: Physiological Aging and Biological Age

Aging Modulators

CHAPTER 2: How to Reduce Excess Acidity in the Body

CHAPTER 3: Food Groups

Recommendations

CHAPTER 4: The Diet

Some advices

Benefits of the diet

Detox

Good Eating Habits

Lower Risk Of Chronic Diseases

CHAPTER 5: What You Should Know About Its Health Benefits

Study On Weight Loss

Study On Detox

Study On Reverse Diabetes

CHAPTER 6: Detoxification

14 Days of Detoxification of the Body

The Benefits of Detoxifying Herbs

CHAPTER 7: Diet and Weight Loss

Lose Weight by Fasting and its Advantages

CHAPTER 8: Nutritional Guide

The diet and the awareness.

Foods to "Avoid"

CHAPTER 9: Water ++

CHAPTER 10: Herbs and Spices

Spices And Seasoning

CHAPTER 11: Tips and Tricks

CHAPTER 12: The Kind of Habits That Can Cause Acidity in Your Body

CHAPTER 13: Advice To Succeed

CHAPTER 14: Classification of Food

Hybridized Foods

Raw Foods

Live Foods

Genetically Modified Foods (GMO)

Drugs

Dead Foods

CHAPTER 15: Getting Started

Mistakes Beginners Starting Diet Often Make

Dietary Changes

Get Your Mind Ready

CHAPTER 16: Recipes

CHAPTER 17: 2° Book - the Cookbook -

Benefits of this amazing diet

Here are Strategies to adopt the diet effectively.

CHAPTER 18: Breakfast Recipes

CHAPTER 19: Lunch

CHAPTER 20: Dinner

CHAPTER 21: Appetizer & Snacks

CHAPTER 22: Smoothies

CHAPTER 23: Dessert

CHAPTER 24: Herbal Recipes (Tea)

Conclusion

Thank you for purchasing this book.

If you like it, visit the site where you purchased it and write a short review. Your feedback is important to me and will help other readers decide whether to read the book too.

Thank you!

Patricia Symonette

Introduction

Nutritional science is very complicated and, like everything based on biology, it concerns many hypotheses or results that still need confirmation. Nowadays, miracles are promised without any scruple, regardless of how this can affect the quality of life and the hopes of many sick people.

Furthermore, as we age, our metabolism and therefore our energy requirements are reduced, without a parallel reduction in nutrient requirements: indeed, in some cases (for example calcium and vitamin D) these can even increase! If you are no longer a young boy, then, it is important that you eat nutritious, alkaline foods and this diet is the simplest way to "eliminate" nutrient-free calories from your life. This book will give you an edge to slow down or reverse the course of any diseases that afflict you; however, you should remember that diets cannot replace traditional medical treatments, but only complement them.

The state of health of each of us is regulated by external factors, among which the most influential is the lifestyle: what we eat is extremely important, and the plant-based diet seems to be the optimal choice to preserve our health, allowing us to age “well”.

There are those who say that this is not the case, that you need to eat a little bit of everything. However, studies conducted on the relationship between nutrition and health tell us that people who follow a vegan diet have the lowest risk of serious diseases such as overweight/obesity, diabetes, and hypertension: conditions which in turn represent important risk factors for cardiovascular diseases and dementia. Those who follow a vegan diet are also better protected against some types of cancers, in particular those of the male and female sexual apparatus.

We also know that anything that increases the risk of disease is also capable, once a certain disease has taken hold, to aggravate its course. Let's take cigarette smoking as an example: in those who have already had a heart attack due to cigarette smoking, continuing to smoke means aggravating those lesions to the coronary arteries that have already created damage. The same reasoning applies to the diet: if a certain diet favors the onset of a disease, then continuing to follow that same diet after the disease has appeared means adding fuel to the fire. On the other hand, if a certain diet is protective against a disease, then adopting that diet even after the disease has appeared equals throwing water on the fire.

This book is a sincere book, it will allow you to start a vegan diet, as alkaline and low in fat as possible, which proves to be effective as a therapeutic measure to be combined with traditional therapies for some metabolic diseases such as overweight-obesity and diabetes mellitus.

CHAPTER 1:    Physiological Aging and Biological Age

The aging of an individual is the result of the effects on the body of time passing. It is characterized by a progressive impairment of the functionality of the various organs and systems. However, the evolution of society and medical-scientific knowledge has increased life expectancy, and therefore the "mature" life span, whereas the overlap of one or more pathologies is capable of causing a sudden acceleration of this process.

The elderly age, which begins at 60, is divided into further age groups. We define “young elderly” as people aged between 60 and 69, “elderly” as people aged between 70 and 79 and “great elderly” as people who are over 80 years old. (Forman 1992). However, more recently, a new classification (Zizza 2009) that makes each age group move forward by 5 years has been created.

Nevertheless, the chronological age does not faithfully reflect the extreme variability of the biological processes that characterize aging: in addition to being genetically programmed, aging comes in turn from the environment and lifestyle. It, therefore, appears more useful to refer to the biological age, that is to say, the age that an individual actually demonstrates, regardless of the chronological age, and which is precisely the result of all the variables that act synergistically on an organism that is aging.

Aging begins when the growth processes are completed, therefore already at 30 years of age. Although genetically programmed, this process can be influenced by non-genetic factors. Basically, if our tissues are genetically programmed to develop a progressive loss of function over time, all the external factors capable of slowing this loss will in fact be able to slow down the arrival of old age and widen the gap between chronological age and biological age.

Among the most significant changes that affect the organs, we must remember those affecting the cardiorespiratory system which involves a reduced resistance to effort, those affecting the digestive system, which leads to the prolongation of digestion times, constipation, and alterations in the absorption of some nutrients such as vitamin B12, and those affecting the bone, which compromises its strength, increasing the risk of fractures and modifying posture.

Brain aging leads to a loss of cognitive functions that do not, however, compromise the ability to maintain independence in life. Yet, the elderly perceive this physiological loss of functionality as a handicap that forces them to take notes so as not to forget things and to perform different tasks one at a time and no longer at the same time as they were able to do when they were young.

Finally, aging involves the modification of body composition, with the loss of lean mass (muscles) and an increase in fat mass (adipose tissue). This happens not only in people who gain weight as they age but also in those who maintain constant body weight. This phenomenon is on the one hand highly influenced by physical activity, which is able, up to a certain point, to counteract the loss of cellular mass from the muscle, but a diet with an adequate amount of vegetable protein is equally important.

Aging Modulators

The changes that characterize physiological aging result in the elderly's reduced ability to react to stressful events, both physical, such as illness and trauma, and psychological, such as loneliness or the loss of a partner. This means that even trivial events such as the flu or a fall can cause serious consequences for the health and autonomy of the elderly. Added to this is the fact that, as age advances, the probability of getting sick with chronic diseases such as osteoporosis, Alzheimer's disease and Parkinson's disease increases, for which it is necessary to focus on correct lifestyle habits; it is therefore understandable how nutrition plays an important role for a person of mature age who wants to maintain an active and independent lifestyle. The diet proposed in this book has important potential for the prevention and treatment of the majority of chronic diseases, and is therefore not only suitable but also recommended in adulthood.

CHAPTER 2:    How to Reduce Excess Acidity in the Body

Many common foods lower the body's pH too much, making it acidic: introduce all the alkaline foods that protect you into your diet.

“We are what we eat”. This famous quote from the philosopher Ludwig Feuerbach shows us that food, in addition to representing the raw material that makes up our body, also affects the physiology of the entire organism. The chemistry of our vital fluids is strongly conditioned by the foods we choose to eat. In particular, the pH of cells and internal fluids depends a lot on the type of nutrients introduced into the diet and is divided into:

• Acid Ph (lower than value 7)

• Basic or alkaline pH (higher than value 7)

• Neutral Ph (corresponding to the value 7)

What is the optimal pH?

Cells, tissues, organs and systems work best when the pH is basic. The human body, in fact, is made to be slightly alkaline (i.e. basic), in a pH range from 7.1 to 7.5 (with an optimal value between 7.39 and 7.41). Normal physiological activities, as well as the intake of some foods, on the other hand, determine an acidic environment.

You can restore the physiological pH with the right diet

How do we bring our body back to the right pH? Easy, just by eating properly, preferring alkaline foods rich in potassium, magnesium and calcium. Keep in mind that a diet that abounds in meat and industrial products is the most acidifying one and should therefore be avoided (or in any case severely reduced) in favor of a plant-based diet. The right daily balance is given by the intake of 70% of basic foods, 20% of acidic foods and 10% of neutral foods.

The importance of the alkaline diet: it treats and prevents diseases

An acidic environment predisposes the body to the development of inflammation, the lowering of the immune defenses and in general to a state of psychophysical discomfort. On the contrary, maintaining an alkaline pH helps prevent (and in some cases even cure) many ailments and diseases. Thanks to a diet in which basic substances are preferred, it is possible to hinder the onset of both common problems such as for overweight and water retention, and more complex diseases such as diabetes and tumors. The alkaline diet also counteracts free radicals, thus limiting cellular aging and preventing osteoporosis (when our pH is too acidic the body is forced to absorb calcium from the bones). By carefully choosing our daily meals and snacks, we can avoid the onset of inflammation and disease.

Alkaline foods: eat them daily

Alkaline foods are mainly of vegetable origin and rich in minerals and vitamins. Here is a list of alkaline and beneficial foods.

• Vegetables, especially green leafy vegetables (chard, broccoli, cauliflower, celery), cucumbers and onions; the tubers are also excellent (carrots, pumpkins, potatoes)

• Fruits, especially apples, pears, bananas, grapes, pineapples, melons, mangoes, papaya, avocados, dates, strawberries, cherries, blueberries, plums, figs, dates and citrus fruits (especially lemon)

• Fruit juices

• Dried fruit, especially almonds

• Whole grains, preferably gluten-free (millet, amaranth, brown rice, red rice, black rice, buckwheat and quinoa

• “good” oils such as olive and coconut oils

• some oil seeds and almost all legumes.

The lemon, despite having an acidic pH in itself and a sour taste, triggers a basic chemical reaction once ingested and therefore has excellent alkalizing power. This is why it is a good habit to drink a glass of warm water with lemon juice (not the packaged one) every morning on an empty stomach.

When we realize that our body tends to acidosis, we can stock up on basic minerals by consuming the following alkalizing superfoods

• Umeboshi plum: a particular plum fermented in brine in miso leaves

• Seaweed: kombu, wakame, spirulina, hiziki, arame, kelp, cochayuyo and dulse

• Aloe juice

• Oil and linseed

• Borage

• Sprouts

• Turmeric

•Ginger

Ionized water: drink it to increase your pH

The common natural mineral water is alkaline (usually with a pH between 6.5 and 8) and so is tap water; on the other hand, the water with the addition of carbon dioxide and sulfates is slightly more acidic. There is also ionized water, obtained at home by installing an alkaline water ionizer on the tap: this device filters water and modifies its pH, bringing it to values between 8 and 10. Other drinks, green tea and herbal teas have a basic pH and fruit extracts and smoothies without added sugar are also excellent.

Acidic foods: avoid or reduce them to rebalance your pH

Acidic foods, as mentioned above, are found mainly among those of animal origin. Here is a list of the most acidic and frequently consumed foods.

• Meat, especially red meat; fish acidifies less

• Dairy products: especially those from cow's milk, while those goat and sheep milks generate less acidity

• Eggs

• Refined flour products: such as white bread, 00 flour and industrial sweets

• White sugar: it is one of the most powerful acidifiers, unfortunately, present in many packaged products. It is better to replace it with organic honey, syrups (agave, maple, malt, rice) or stevia

• White salt: the pink one from the Himalayas is better; whenever possible, replace it with spices

• Cocoa

• Coffee

• Alcohol

• Carbonated drinks

• Black tea

Biological systems, like the human organism, are in equilibrium in an intermediate area of the scale, that is when they have a pH between 4 and 9.5. Almost all systems, except for some parts of the digestive system, work best in a slightly alkaline environment. Saliva, for example, should have a pH between 6.5 and 7.5 and urine should have a pH of around 7. (Any pharmacy sells indicator papers, such as litmus paper, with which to perform a practical evaluation).

If most of the food we eat is transformed by the metabolism into alkaline "ashes", then it nourishes us, fills us with energy and makes the body stronger. On the other hand, if we eat mainly foods that leave acid residues in the metabolic process, the resulting effects are intoxication and wear and tear of organs and tissues.

There are also other factors that contribute to increasing acidity, such as environmental pollution, and electromagnetic fields, but also negative thoughts and emotions such as fear, worry, anger and anxiety.

If we consume too many acidifying foods, our bones become weak and porous. This is one of the reasons why so many women, and sometimes older men, suffer from osteoporosis.

An organism that is too acidic

An overly acidic organism is an intoxicated organism, where microorganisms such as bacteria, viruses, fungi and yeasts - but also cancer cells - thrive, and which, on the other hand, cannot develop in a moderately alkaline environment.

Excess acidity also promotes weight gain and hinders weight loss. In fact, the body tends to store acid waste in fat cells and relies on fat to prevent acidity from damaging other areas of the body. It is not uncommon for people who have regained a correct acid-base balance to also begin to lose weight, almost without realizing it.

The ideal way to maintain an adequate pH is to balance your diet with 50-75% alkaline juices and foods, pure water (better still alkaline water), exercise, positive emotions and thoughts. At that point, we will still be able to enjoy some of our favorite foods, even if they are acidifying, as long as they do not represent more than 25-30% of the total of what we eat.

CHAPTER 3:    Food Groups

Cereals. If possible, they should always be consumed whole, so that they preserve their wealth of nutrients: complex carbohydrates, proteins, fibers, vitamins B and E, iron, zinc and other minerals.

In addition to the more well-known cereals such as wheat, rice and corn, the varied consumption of minor cereals such as oats, millet, rye, barley, spelled Kamut, Tef, and pseudocereals such as quinoa and amaranth is recommended. Among the many health benefits brought by whole grains, the notable one is that all foods rich in fiber can reduce the risk of some cancers, maintain regular bowel function and contribute to weight control, and also help prevent type 2 diabetes.

Proteins. In this group, we include legumes such as beans, chickpeas, broad beans, lentils and peas, and soy products such as tofu. Vegetable proteins reduce the risk of diabetes mellitus. Soy products reduce LDL cholesterol and blood pressure levels. Legumes, like all foods rich in fiber, protect the body from infections, hypertension and heart disease.

Vegetables. Abundant and varied consumption is recommended; it would be better to follow the seasonality of the product, limit the consumption of potatoes and other tubers, or rather, consider their consumption as if they belonged to the ‘cereals’ food group. The consumption of vegetables protects against vascular diseases, type 2 diabetes, and some types of cancer reduces the risk of constipation, overweight and blood pressure.

Fruit. Abundant consumption is recommended, there are many varieties and the best thing is to follow seasonality. The characteristics of fruits are similar to those of vegetables, but since fruits are more caloric, lower daily consumption is recommended.

Foods rich in Omega-3. On the market, you can find different types of nuts and oil seeds: Nuts: cashews, peanuts, almonds, hazelnuts, walnuts, Brazil nuts, pecans, pine nuts, pistachios. Oil seeds: sunflower, flax, sesame, pumpkin. Being naturally rich in omega-3 fatty acids, they are privileged sources of fatty acids and, if consumed in modest quantities, they satisfy the needs of each individual.

Recommendations

At this point, we must add information regarding the nutrients that are critical in any diet, namely vitamin D and vitamin B12.

Vitamin D is dependent on skin exposure to sunlight, something which, in modern times, no longer appears sufficient to guarantee adequate levels of this vitamin, so much so that the vast majority of the population, regardless of diet and age, has insufficient levels of it. When this happens, or when there is uncertainty about its levels, it is prudent to take D.

Vitamin B12, in nature, is produced neither by plants nor by animals, but by bacteria, which are found in the soil or in water, and is then synthesized and used in animal nutrition. Those who do not consume animal products take vitamin B12 directly instead, it is marketed in the form of supplement tablets or added to products such as vegetable milks and fruit juices.

A low-fat diet is preferable after the age of 50; eliminating as much fat as possible from your diet allows you to improve the action of insulin by lowering the levels circulating in the blood, levels which, if high, cause changes in the functioning of the organism that predispose to disease.

After the age of 50, it is advisable to respect the distribution of meals throughout the day into the morning breakfast, mid-morning snack, lunch, afternoon snack and dinner: in this way, energy and nutritional needs can be satisfied without weighing down the digestive system with meals which are too abundant.

It is a good idea to introduce abundant quantities of liquids at all ages (2 or 3 liters per day). It is particularly recommended when it comes to the elderly because elderly people who drink little can see the function of the kidneys deteriorate more easily, with an increased risk of dehydration, which in turn compromises the function of organs and systems, the metabolism of drugs, and can also cause confusion.

CHAPTER 4:    The Diet

Following this diet leads to numerous health benefits as it encourages the consumption of fruits and vegetables, unprocessed fresh products and discourages the use of alcohol and other potentially harmful substances. It also makes you drink lots of water. This diet results in steady weight loss, decrease the risks of many diseases, and lowers the chances of developing them. Kidney stones and kidney diseases are less frequent. Bones and muscles get stronger.

It results in higher functioning of the heart and brain, also lowering the chances of their deterioration. You are less likely to develop some type 2 diabetes as it is related to obesity, and this diet helps remove obesity by effective weight loss.

If we stop eating alkaline foods, the acid will accumulate, and our body will attract many types of diseases. Eating a constant influx of alkaline foods helps to reduce diseases and acidity. Almost anyone looking to better their life can follow this diet. Unhealthy eating has become prominent all over the world.

People of all ages prefer to run away from vegetables and fruits these days practically. Apart from some popular ingredients, people don’t know about the large variety of available foods at their disposal. Because of laziness and ignorance, people choose not to look at all of the options that might greatly benefit them and settle for the most natural thing they can get on the plate. Dieting which is mainly focused on vegetables and fruits is a crucial step in improving people’s health. More people are obese than ever before. Heart disease and diabetes are the major causes of death. All these aspects are related to bad eating and can be improved if we switch to a healthy and nutritious eating routine, just like this diet.

The people who can benefit the most are obese people looking to shed some pounds so that they don’t invite diseases into their bodies. The diet effectively makes a person lose weight and reach their weight goals, so obese and overweight people can significantly improve their lives. Also, it can help people suffering from heart disease and diabetes. Still, before patients should opt for the diet, they are advised that they seek a health professional's guidance before adopting such a restrictive and low caloric diet.

Acidity is the cause of disease, and eating certain kinds of food and abstaining from others could lead to an alkaline state that reduces the risk and effects of the disease through the detoxification of the body since illness cannot exist in an alkaline environment.

So, this alimentary theory is for anyone who desires to improve their health in general and cure or prevent disease without Western medicine.

This diet focuses on natural, alkaline, plant-based food and herbs, which involves consuming a certain amount of approved food with many natural supplements while staying away from hybrid, acidic foods that can damage the cell. Also, while following the diet, herbs nourish the cell, help cleanse the body and heal those participating in the program from years of horrible eating.

the diet’s composition is a list of;

•       Vegetables which includes avocado, kale, wild arugula, and bell peppers,

•       Grains including wild rice, quinoa, rye and spelt,

•       Fruits which includes bananas, Seville orange, dates, and apples,

•       Seeds and nuts including walnuts, raw sesame seeds and hemp and tahini butter,

•       Herbal teas which include, fennel, ginger varieties, and chamomile

•       Natural sweeteners which include, date sugar and agave syrup.

•       Spices which includes powdered seaweed and cayenne

•       Oil including coconut, hempseed, olive, and avocado oils.

Olive oil and coconut oil should not be used for cooking as advised by the diet. This diet must be followed through if one intends to experience the body healing itself.

There are six categories of food: Live, Raw, Dead, Hybrid, Genetically Modified Food and Drugs. Live and raw foods are for the “healing of the nation” and are considered to be "electric foods" for the cell since they are of alkaline origin and they help heal the body from adverse effects that acidic food has produced. While genetically modified food, hybrid, and drug food whether seedless fruits, weather-resistant crops like corn, or anything with added minerals or vitamins should be avoided. Food like meat, poultry, and seafood, products containing sugar, alcohol, iodized salt, or anything fried that is acidic in nature should also be avoided because they negatively affect the body. They are recommended these foods for people who want to live healthily, and they include; nuts, grains, peanut butter, ripe fruits, non-starchy vegetables, quinoa, leafy greens, and rye.

For the individual that enjoys eating acidic food, following a raw diet mostly can seem unappetizing, you get used to it since your goal is to flush your cells of toxins which leads to the cure of disease.

Some advices

At least half a gallon (2 liters) of water should be drunk every day (it would be better to be able to drink 1 gallon)

Animal products, hybrid foods should be avoided.

Alcohol is not allowed.

Only the “natural-growing seeds” mentioned in the guideline should be consumed.

Avoid the killing of your food by not using a microwave.

Avoid canned and seedless fruits.

Benefits of the diet

Let’s find out how following this vegan, alkaline-based approach to food will completely change our lives.

Weight Loss

As Hippocrates, the father of medicine, said, eating healthy foods must be our primary goal. Not only bacteria and poisons are responsible for diseases, but irrational eating too.   Eating healthy foods should not be a privilege but a way of life for all of us. If we eat what we crave for, it doesn’t mean it is OK. If we eat what is good for us, then we are on the right path to well-being. Weight loss is the main goal for most of us. Even if this diet did not develop for weight loss, we realize that we can lose weight by following his rules.

The diet is centered on eating vegetables and fruits, which are high in vitamins, minerals, fiber, and other compounds associated with reduced inflammation, oxidative stress, and protection against many diseases.

A study has shown that those who ate seven or more servings of fruits and vegetables a day had a lower incidence of cancer and heart disease.

This diet is based on principles opposite to the Western diet since it restricts us from processed foods, dense fats, sugar, salt, and other harmful ingredients.

Unfortunately, in the US, 42,4% of adults and 17% of children are obese. The numbers keep growing each year. Obesity leads to coronary artery diseases, cancer, strokes, type 2 diabetes, and death.

So we should take a stand and fight it as much as we can. Indeed, our society is not helpful at all. Think of all commercials, all sideboards with juicy snacks and juicy meats all around us, all TV shows with skinny actors, being bullied at school for an extra pound! It’s not easy, but you should give it a try. Picture yourself in a past era, when people stood by each other, shared the little food that was on the table, the crops of a poor land occasionally. But what a great taste with the right people around you!

Tell me honestly, if it wasn’t much better? Let go of the materialism that we are so famous for these days! Go back to your ancestor’s way of living and eating! You will find it quite pleasurable.

Let’s turn to facts! With this diet, you will lose an average of 26.6 pounds in six months. Studies have shown that!

As with any diet, it is best to talk to your general practitioner first. He will let you know if there is some health issue that will not allow you to follow this diet.

Furthermore, following this diet with foods low in calories (except for oils, seeds, avocado, and nuts) will never lead to a surplus of calories, even if you eat a large volume. So, it will only lead to weight loss and never weight gain.

Skeptics claim that it is not sustainable due to calorie restriction. Once you return to your old eating habits, you are bound to regain the weight you lost. On the other hand, if we make it a lifelong habit, it will provide us with long-term benefits for weight loss and other aspects.

Detox

This diet plant-based and alkaline is also suitable for eliminating toxins and processed elements from the body. Our body needs food, and we find all the food we need in nature. But some elements of the foods we eat are harmful. Once they are processed, some become toxic to our bodies. Consuming meats, dairy products, processed foods, and others leads to the release of certain harmful elements. These are only a shortcut to chronic diseases.

The purpose of the diet is to eliminate toxins bound to increase the risk of developing such diseases. It will also help us improve our health, vitality, and strength.

Intra-cellular cleansing is necessary to cleanse the body’s systems on a cellular level to correct any damage or imbalances. Imbalances refer mainly to nutritional deficiencies and damages to your natural biological structure due to excess toxins, acids, calcification, and mucus build-up in your body’s systems.

Good Eating Habits

When one is on a diet, he has to face restrictions, straining physical exercises, and, most importantly, dealing with new eating habits.

That is the worst part- getting used to something new, something that “we have to do”. When someone tells you to do or not to do something, it may become tricky! Trust me, I know. The positive aspect is that your body will get used to the new dietary regime in only a few days. Why?

We are vegetarians, even if nobody tells you that. Mother Nature has a way to provide us with all we need. She takes care of plants, animals, and humans. For Amerindians, it represents the goddess of fertility who presides over planting and harvesting.

If nature didn’t make it, don’t take it!

Anyway, changing your eating habits is not easy, but you will find it quite easy to follow some simple rules for some days. From there on, it will go naturally!

Lower Risk Of Chronic Diseases

This diet's potential benefit is a lower risk of cancer, high blood pressure, heart diseases, and type-2 diabetes. Why? All due to natural foods that contain no harmful nutrients. Some of the chronic diseases we can cure with this diet are:

1.      Hypertension/ High blood pressure

Hypertension is a medical condition in which blood pressure is insistently elevated. It is a major risk factor for strokes, heart failure, vision loss, and even dementia.

For the cure, we must keep away from meat and alcohol, drink not too much tea, and eat fruits and vegetables. The vegetables to eat are olives, wild rice, lettuce, cucumber, bell peppers, kale, squash, valerian, and chickpeas. Dry fruits are the best choice for our diet.

2.      Type-2 diabetes

Type-2 diabetes is a chronic ailment that occurs due to obesity, especially in people over the age of 40. It is characterized by a lack of insulin, which is a crucial factor for digestion.  To cure diabetes, we must stay away from fried foods, teas with sugar. The vegetables to eat are kale, cucumber, lettuce, cherry and plum tomatoes, chickpeas, bell peppers, squash, mushrooms, dandelion, and onions. We can only eat fruits like red raspberry, plums, apples, and seeded key limes. Sour soups are highly indicated for the cure of type-2 diabetes.

3.      Obesity

Obesity is a chronic disease in which excess body fat accumulated leads to various conditions, such as type-2 diabetes, cardiovascular diseases, obstructive sleep apnea, osteoarthritis, depression, and even some types of cancer.

It is caused by bad eating habits, sedentary lifestyle, genetics, gut flora, mental illnesses, and social determinants.

The best cure for obesity is eating fruits and vegetables, keeping away from meat and alcohol, and drinking plenty of liquids.

4.      Stress ulcer

An ulcer is a discontinuity in the body membrane, which hinders the normal function of the affected organ. Stress

ulcer is the most common type of ulcer encountered in all countries.

It affects mainly the stomach and may lead to ulcerative perigastritis, stenosis, and massive bleeding.

Cure includes eating vegetables like tomatoes and squash, ripe fruits (apples, peaches, raisins), sour soups, and plenty of herbal teas, especially fennel and chamomile, for their soothing effect.

5.      Constipation

Constipation is a disorder that profoundly affects our well-being. Abdominal pain, bloating, and infrequent bowel movements may lead to other complications, such as hemorrhoids and anal fissures.

Digestion and metabolism help us get the nutrients we need and get rid of harmful elements. If they remain in our intestines too long, they will eventually become destructive.

Cure consists of eating fruits (mainly apples, peaches, plums, figs), vegetables (squash, kale, and chickpeas), basil, nuts, and plenty of herbal teas, especially fennel, dandelion, and chamomile.

6.      Atherosclerosis

Atherosclerosis is a syndrome in which the arteries narrow, and that may lead to strokes, coronary artery disease, and kidney problems.

Smoking and consumption of alcohol are forbidden. Coffee should be limited, but lettuce tea is a valid help.

In addition to physical exercise, we should eat wild rice, fruits, and vegetables.

7.      Herpes and STDs

Herpes and all STDs are viral infections that can not be defeated by the immune system.

The only means of prevention is safe sex. Recommended: herbal teas such as burdock and dandelion, eating a lot of dates, and lettuce.

8.      Gout

Gout is inflammatory arthritis characterized by recurrent intense pain, red, hot, and swollen joints, due to low uric acid levels in the blood. It may lead to kidney disease.

In this case, we should combine fiber with the uric acid in the digestive tract, so it does not form crystals deposits anymore. The most reliable way to prevent gout is to lose weight, consume lots of vitamins, and avoid alcohol.

According to specialists, dietary supplements do not affect gout, but you can drink burdock, dandelion, and elderberry teas. Eating alkaline fruits and vegetables also helps to lower uric acid levels.

9.      GERD (gastroesophageal reflux disease)

GERD is a long-term condition in which stomach contents rise in the esophagus. The leading cause is inadequate closure of the esophageal sphincter, but obesity, obstructive sleep apnea, and gallstones are also involved.

We must change our lifestyle, eat healthily, start exercising, stop smoking, and most certainly let go of acidic foods. That’s why this nutritional guide will give us a hand to defeat this ailment.

10.    Asthma

Asthma is a chronic inflammation of the lungs due to excess mucus accumulation, environmental and genetic causes.

It’s quite hard to prevent but easier to cure. Traditional medicine uses vitamins, fatty acids, respiratory maneuvers, and breathing techniques to maintain the lungs’ proper function.

Recommended: fennel, anise, chamomile teas, and alkaline fruits and vegetables.

CHAPTER 5:    What You Should Know About Its Health Benefits

Alkaline diets require a lifestyle that is totally opposite to low-carb, high-protein diets. The high protein diets wear and fatigue the individual later. It's for those who have a boring life and want to be weighed down. But the weight that is lost recovers when the diet ends. This is not the case for alkaline diets. The diets can be integrated into one way of living, and the effects begin to show within days. They allow one to consume nearly 80% alkalizing food so that the alkaline levels of the body stay at 7.4. In comparison to its normal alkaline lean, a high protein diet tends to make the pH of the body acidic. When the pH of the body is acidic, certain pathogens become drawn and energy absorbed. The acid pH also allows the human body cells to degenerate rapidly. This adds to life being reduced. You should stay away from these failed diets, aim at fitness and vigor instead, and adopt alkaline diets. Alkaline diets allow the body to retain its alkaline form. The different body functions are done seamlessly, and the body's immune system remains solid. Under these situations, you feel enthusiastic rather than drained.

The weight shed like this also remains, and most notably, the body doesn't get tired. In other words, they repel pathogens rather than high-protein diets that tend to promote them. Such policies are also good for people with chronic diseases such as diabetes, obesity, migraine headaches, sinusitis, and osteoporosis. It helps fight these diseases from the source by adopting such a diet when taking medications. Alkaline foods are mainly made up of fruit and vegetables. You will try and eat green vegetables and sweet fruit to make up 70 to 80% of your total food consumption. Enjoy lemons and melons as well. The list of foods to be eaten for pursuing alkaline diets also contains nuts, honey, and olive oil. It is necessary to avoid meat and fats. The acidifying items such as caffeine, beer, meats, and even certain vegetables such as cooked spinach should not comprise more than 20 percent of their diet. Alkaline water is also a must to boost health for everyone. At least 6 to 8 glasses of alkaline water will disinfect the body. Processed food is all acidic and also rich in compounds that gain weight and should, therefore, be prevented. Drinks such as sodas are highly acidic and should not be drunk at all. Thirty-two glasses of water are necessary to balance a glass of soda! Alkaline diets are for all. We should avoid abusing our bodies and see a safe and lengthy life by making alkaline diets a part of our way of life.

What Is The Alkaline Diet?

The alkaline diet is a diet that relies on fresh vegetables and fruits to preserve optimum pH levels in the body. The idea is that the food we consume changes the body's pH to be acidic or alkaline.

Followers of an alkaline diet claim that consuming a strongly alkaline diet has special health advantages, whereas a high-acidity diet disturbs the body's usual pH balance. This triggers the depletion of vital minerals (such as calcium) as the body attempts to regain itself. This disparity is believed to increase disease vulnerability.

The diet was traditionally used to avoid kidney stones and urinary tract infections; nevertheless, not many scientists accept many of the alkaline diet's supposed health benefits.

The food we eat today is totally different from our predecessors and completely different from what we are used to now. Appropriately said, "We are what we eat." With the advent of science, we were pulled together with the kinds of food we ingested. A vision of the grocery store surprises you with aisles and aisles of processed food and animal items. There is no difficulty in finding one in our area with the easy availability of fast foods. Fad diets are partially responsible for introducing entirely new eating patterns, including high protein diets. The intake of animal products and processed foodstuffs has increased in recent years because more and more people are rejecting regular supplies of fruits and vegetables in their diets.

Not unexpectedly, many individuals also suffer from various illnesses and allergies, such as bone disease, heart disease, and many other illnesses. Any health professionals relate these disorders to the food we eat. Certain types of food affect the equilibrium in our bodies and cause health problems in such situations. If we can only change our eating habits, it is impossible that illness avoidance and health recovery can be accomplished.

Why The Alkaline Diet Beats Low Carb

Some people got puzzled as two separate terms have been phrases "alkaline" and "alkalizing." In addition, food that tastes very acidic, such as citrus juice or apple cider vinegar, can, once digested and assimilated, have an alkalizing effect. Similarly, products that taste sweet rather than acidic, such as cane sugar, are also heavily acidified when consumed.

The Alkaline Diet vs. Popular Low-Carb Diets

You may be wondering how it compares with other traditional diets, particularly low-carb diets, including the Atkins diet and the South Beach diet .

The alkaline diet originally seems to be the exact opposite of the low-carb diet, but the facts are more complex. As you are still told, the low-carb diet limits the consumption of wheat, rice, potatoes, sugar, and beans, fruits, and vegetables. On the other side, when it comes to pork rinds, cheese, and other protein and fat-rich products, you should consume as much as you want.

By comparison, the alkaline diet restricts meat, and dairy intake, with all things, making the body more acidic. Another distinction is that while low-carb diets exclude fruit and vegetables, the alkaline diet strongly encourages certain items. This is because the most nutrients and calories accessible to fresh produce in any diet is important for anyone who wants to increase strength and lose weight.

Ironically, though, something is growing in alkaline and low-carb diets. All diets allow people to eat fewer sugar and refined carbohydrates, but for various reasons. Low-carb diet fans mean that such excessive carbohydrates make people very far bloated during recent decades. In the words of nutrition expert Barry Sears, one big chunk of carbohydrates separated into various sacks and boxes is the main aisles of any food store. (There is also a lot of fat in these packages). Curiously, these refined carbohydrates are also acidifying.

The main difference is that the low carb diet requires a nutrient, while the alkaline diet is scalpel hydrate food. True, some carbs are very dangerous, particularly if you eat too much. Nonetheless, something is off because anti-carb paranoia is so serious that people often exclude bananas, carrots, and celery from their diets. Such healthy diets are really useful and surely not because so many people are obese. These are also the secret to weight reduction. These fill you without contributing a ton of calories to your regular intake.

Study On Weight Loss

This part is plain as day. Weight reduction will undoubtedly happen when following the diet because comprises common vegetables, organic products, grains, nuts, and vegetables. A weak immune system is the aftereffect of sicknesses and infections. Some believe that they have reinforced their immune system and have been healed of specific illnesses by following a plant-based and alkaline diet reliably and society as a whole realizes that medication doesn't fix ailments. The diet removed waste, dairy, meat, and processed nourishment, so normally, you will become healthier. This diet, created from a rundown of “electric” foods that are raw, live, and non-hereditarily changed, besides, have helped individuals adapt to health conditions, including asthma, lupus, diabetes, and HIV.

Natural Food

For ideal health, we must eat only non-hybridized, naturally developed products. Traditional or modern products are developed with pesticides, herbicides, engineered composts, and different synthetic concoctions that are poisonous and hurtful to the body. Natural foods are developed without the utilization of these unsafe substances; thus, they taste better, are nutritious, and are less risky to our bodies.

Raw vs. Cooked

Based on human history, what choices did we have for nourishment? What might we have eaten during the initial 50,000 years before we found fire, devices, and ways to slaughter animals? The first diet of Homo sapiens, more likely than not, was vegetables, foods grown from the ground! What different choices did we have? A raw, plant-based diet is the principal diet throughout most of the history of humankind! Before people started eating animals, they ate natural products, such as leaves, nuts, and berries.

Study On Detox

Some people go into a detox without knowing exactly what to expect. This detox plan will help clean out your system while freeing your system of stress and getting rid of all the toxins in your system. There are four main causes of most diseases, and they are:

•       The body has too many toxins

•       The body has a deficiency in nutrients

•       The body’s electromagnetic system is in chaos

•       There is too much stress in the body

You might not understand these steps, but you will soon realize that these problems are huge. While our bodies get older, they are getting more and more toxic. Most Americans today are addicted to fast food. It is just too easy to drive through a fast-food restaurant and grab a burger and fries before going home. It is too easy to put a frozen dinner in the oven or microwave rather than making a huge salad or making some smoothies. All diseases begin in our stomachs.

What Will Happen During Detox

The first step when overcoming an addiction to anything is dealing with our body’s dependency on foods and sugar. When you finally decide to detox your body is an act of courage. You are admitting that you need help and are ready to get healthy. You need to know what can happen during this part of your journey. Detoxing can be stressful and painful. It is going to take a lot of dedication and hard work.

In this day and age, our bodies are constantly being assaulted by different toxins. We ingest these toxins through what we drink and eat. Toxins in the environment attack us daily. Toxins also get created because of things inside our bodies.

The liver tries to clean all these toxins. Eventually, its ability to efficiently detoxify gets inhibited because of being constantly loaded down with more toxins than it can filter out.

Once the body can’t get rid of these toxins anymore, they get stored as fat, and we have to deal with it later. If we don’t give our bodies a chance to get these toxins out of our bodies, they will build up and create a fatty liver condition. When we detox, we are minimizing the toxins that our bodies have to process. We are giving our liver what it needs to begin processing toxins once more. When they have been processed, they get released into the blood, kidneys, and lymphatic system to get eliminated. Leaving too many toxins in our bodies can cause a lot of health concerns and problems. Let’s look at some benefits of detoxing, foods that will help the body detox, and what will happen to our bodies that will cause a “healing crisis,” or “detoxing effect.”

Study On Reverse Diabetes

The following are the herbs used in reversing Diabetes:

Nopal Cactus plant

This plant is responsible and effective for the reduction of type 2 diabetes. It contains an increased number of antioxidants, which help to combat obesity.  The increased number of vitamins and minerals needed to improve the immune system is embedded in this plant. It also contains a substance that reduces high cholesterol levels in the blood.

Guaco plant

This plant assists in the removal of excess mucus in the body. Many inflammations in the body that may occur due to an increased amount of fatty substances is eliminated using this plant. It helps in the removal of flu, colds, mucus, and asthma caused by candida species.

Sage plant

This plant contains strong and effective substances that help in reducing the amount of glucose in the blood. It helps in combating the symptoms of diabetes such as sore throat, mouth sores, nausea, night sweats, and many more.

Huereque plant

This plant effectively reduces the blood sugar level in your body, and it can also fight against diabetes. The pancreatic duct health improves when this plant is taken in enough doses. A weight reduction can also be achieved if this plant is taken. This makes the herb to be very effective in combating obesity.

Prodigiosa plant

This plant is very effective in reducing blood sugar levels. It helps facilitate the pancreatic duct to secrete hormones responsible for transporting blood sugar to the cells.

Preparation of the Curative Herbs for Diabetes

•       The plants should be collected or bought from a reliable source.

•       Rinse them thoroughly with clean water.

•       Expose them to direct sunlight to make them dry thoroughly.

•       Grind each herb separately to powder form.

•       Preserve them in dry and clean containers.

•       Collect one tsp of each of the above plants and add three cups of alkaline water.

•       Boil them for about 4 minutes.

•       Remove from the heat source and leave it for a few minutes to get cool before consumption.

•       Take one cup of the herb three times daily until you achieve your cure.

•       You can buy online products and use them directly if you do not want to prepare them yourself.

Herbs Used to Treat Hypertension

After you have finished the detoxification process, you have to undergo curative methods for hypertension.

For stabilizing the blood pressure level it's recommended a blood pressure herbal tea, which effectively regulates the blood pressure that could be either high or low.

The plant recommended for the stabilization of your blood pressure level is the hand flower (Flor de Manita) plant.

Therapeutic Approach to Handle Herpes Virus

•       You must ensure you are tightly attached to alkaline diets.

•       The body must be in a state that is fit to fight against diseases.

•       The body must be in an alkaline state.

•       The acidic content in the body must be drastically reduced.

Alkaline diets are diets that are free from foods that contain acids. They are also termed electric foods, which help the body to heal itself naturally. They are naturally found in nature and are not modified, hybridized, or irradiated.

Alkaline foods assist in increasing iron, copper, and other essential vitamins and minerals that make the immune system immunocompetent.

They are foods that make your blood be alkaline, which inhibits you from contracting diseases and infections because many infections thrive in an acidic medium.

CHAPTER 6:    Detoxification

Detoxification is at the core of disposing of bodily fluids out of the body; there are no different ways that will bring the necessary outcome. The bodily fluid is a significant motivation behind why individuals contact infections in the body. It resembles the entryway that opens foreign bodies into the body when it is in overabundance.  In this manner, fasting is a fundamental factor that can help detoxify the body. At the point when you are quick, the body experience a purifying and detoxification process. To accomplish the fix of a few ailments and get more fit, you have to give in enough penance like the one you will experience. Decreasing bodily fluid from your body is a ground-breaking approach to recuperate your body from all maladies that you may look in the body. Sickness brought about by surrendered bodily fluid can be expelled by detox from your body contingent upon how genuine you participate in the techniques since they are difficult to discharge out of the body. In this way, your body needs to remove it by awakening them through fasting and detoxification and freeing them out.

14 Days of Detoxification of the Body

•       Burdock root.

•       Stinging bramble root.

•       Cascara sagrada.

•       Hydrangea root.

•       Sea greenery plant.

•       Nopal plant.

•       Elderberry.

•       Red clover spice.

Directions to Prepare the Herbs and Doses

•       Ensure the plants are very much dried and safeguard in a dry and clean holder.

•       Grind them into powder structure.

•       Collect one tsp. of every one of the above plants and include two antacid or spring water cups.

•       Place it in a wellspring of warmth and permit bubbling.

•       The bubbling ought to be done within 3 minutes or until you see that the concentrates of the plants are as of now coming out and the shade of the water is changed.

•       Bring it out of the warmth source and leave it for a couple of moments to get cool.

•       Drain it before drinking.

•       This ought to be taken in the first part of the day and before hitting the sack for 14 days.

•       Some different foods grown from the ground that you can take during this procedure. This incorporates watermelon, berries, mushrooms, zucchini, desert flora plants, and verdant green. You can likewise take tamarind squeeze and water.

•       You are not required to take any strong nourishment regardless of whether recorded in the food records during these 14 days of detoxification.

The Benefits of Detoxifying Herbs

•       Remove abundance of bodily fluid and irritation.

•       It gives vitality to the body.

•       Revitalize the body.

•       Remove harmful waste from the body.

•       Multiply cells in the body.

•       Provide the body with irons.

•       Cleanses and advances blood.

Detoxifying and Cleansing Diets to Remove Infected Mucus

Detoxifying and purifying eating regimens are principally made out of all the affirmed basic restorative spices for sustenance to at first slaughtering all the reasonable germs contaminated covered mucosa layer of guts, lung tracts or nose channel: expel all the infected bodily fluid out of the energetic body to improving assimilation and discharge; and in a flash supplant the tainted bodily fluid with a sound bodily fluid to forestall aggravation of the epithelial layer, ulceration, indigestion, chest torment, excruciating ingestion of food, loose bowels, drain (stooling of blood) or hemorrhoid (bulge of butt with bodily fluid release and challenges in poop) and numerous others. In this manner, it will do you an incredible kindness, on the off chance that you carefully hold fast to the arrangement and the suggested amount of every specific formula for each diet. They have been utilized a few by numerous victims with different signs. Side effects of infections related to a wholesome waterway from mouth to butt, pancreas, lungs, liver, kidneys, heart, uterus, scrotum, blood tubules, and numerous others returned to affirm the great quick recuperation they encountered during the utilization of the eating regimens.

CHAPTER 7:    Diet and Weight Loss

While it is not designed for weight loss, this diet can ultimately help you shed some extra pounds. It discourages the consumption of ultra-processed foods and other Western diets high in fat and sugar. People who stick to plant-based diets, for the most part, have lower body weight and fewer cases of congenital medical conditions.  Moreover, most of the foods eaten with this program have a low-caloric content, aside from the oils, avocados, nuts, and seeds. Although this diet may help you lose weight, it does not guarantee that you will maintain your new weight once you resume your previous eating patterns, most people end up gaining weight again once they stop following a plant-based diet.

Lose Weight by Fasting and its Advantages

What Is Fasting?

The best way to safely fast is the question on the lips of many. Before we delve into that, there is a need to paint a clearer picture of what fasting is.

According to Dr. Alvenia Fulton, "The best juices are fresh juices made from your blender out of fresh fruits and vegetables, not from canned or frozen foods."

Before you fast

#1. Fasting comes in two phases to cleanse your body effectively. Firstly, you have to cleanse your body with natural herbs for at least five days before embarking on the actual fasting.

#2. To know when you are ready to fast, your body will indicate that, and the indication you are going to get is during the cleansing with herbs phase. When you start feeling hungry while cleansing is when you are truly ready to begin your fast. You should never fast when your body is not ready. If you feel hungry during a fast, you should eat.

Why should you fast?

If you want to know how to correct your body's discomforts, fasting will fix your body and keep you younger. The best method of fasting is to clean the body until there is no more hunger. When there is no hunger, you can fast as long as you like. Fast until your appetite returns because it will disappear. The tongue will become white and soft; fast until the tongue turns red again, and fast until your breath and body become sweet. The body will produce its smell due to the removal of all the toxic waste in the body.

What fasting will do

You will look younger, feel younger, your skin rejuvenated, and your hair and nails will be revitalized. Fasting will do all these things in your body. If you fast, your body will remain flexible, full of energy, and shine with vitality. This is what we all want, and nothing will do that better than cleansing and fasting. Nothing will do a better job at healing, developing, and relieving our body of waste and toxins if not for fasting (juice, vegetable, or water fasting).

What about Water fasting

Fasting with water is better because it will clean the body of toxic waste and heal the body of old dead cells there for a long time. The best way to do this is to cleanse the body and then start the water fast. When you fast, you will find that your skin becomes resonant, young, and beautiful. Your hair, your eyes, and every gland in your body will respond to fasting. This is what they all need, the intense cleansing that occurs from fasting.

How to prepare for fasting

Your fasting should start with cleansing. Use different natural herbs for 3 to 5 days before starting your fast, be it a juice, a vegetable, or water fast. Take herbs first to remove some of the toxins and body waste. Most people have had toxins in their bodies since they were babies, so herbs are very important before any fasting type.

How long should you fast?

After cleaning the body with herbs, fast until you no longer have a "coated" tongue, you no longer feel tired, weak, or nervous, and you feel young again. The people around you will ask you what you are doing; you will look more youthful. Then, break the fast and begin again; if you cleanse the body quickly and adequately, you do not need to take a drug to do what you want. Male or female, your sex drive will continue to work well, and your hormones will work if they are cleansed and quickly.

Fast to cleanse toxins

Our ancestors do not have prostate gland problems like the young men of nowadays. Our grandmothers as well, did not lose their youthful factor as it is in today’s world. When we eat according to what nature has in store for us, we will stay healthy, live longer, and vanish every pain in the body. Good health will ultimately triumph when we cleanse our body and stick to the right diet.

How do you break a fast

You are to break a fast exactly the way you started. By this, I mean, get a juice, warm it up and take that for 5 consecutive days. You will have more energy than you need. You won’t feel hungry. If you jump right into taking steaks after an extensive fasting period, you will get sick.

That food will make you fall ill. You have to stop all those kinds of food as they cause body pains and ache. You did not come to this world to live a short life. There are so many ways to fast. The aim of this guide and information therein is to know the correct way for you to fast. In the end, this is all about choosing a fasting method that works well for you.

Advantages of Losing Weight By Fasting Method

Fasting Method Promotes Blood-Sugar Control. By diminishing insulin opposition, which implies your body is progressively viable at moving glucose from your circulation system to your cells, fasting improves glucose control. This advantage is all the more unmistakably found in transient discontinuous fasting; for instance, swearing off nourishment for 18 hours per day and eating in a six-hour window.

Fasting Method Fights Inflammation. Irritation is also engaged with improving interminable conditions, for example, coronary illness, numerous sclerosis, and rheumatoid joint pain. By fasting for just 12 hours every day, it is conceivable to diminish irritation, which helps treat the sicknesses.

Fasting Method Enhances Heart Health. Coronary illness is one of the main sources of death around the globe. By making way of life changes, for example, following the nutritional guide, and consolidating fasting into your daily practice, it is conceivable to diminish hypertension, triglycerides, and cholesterol, all of which can prompt coronary illness.

Fasting Method Boosts Brain Function. Fasting does beneficial things for the cerebrum. This is clear by the entirety of the useful neurochemical changes that occur in the mind when we think. It additionally improves subjective capacity, increments neurotrophic factors and stress opposition, and decreases aggravation.

Fasting Method Can Delay Aging and Increase Longevity. Hoping to live more? Take a stab at consolidating fasting strategy into your daily schedule, as it's demonstrated to postpone maturing and increment life span to the individuals who practice it.

CHAPTER 8:    Nutritional Guide

Try to consume more water.

Try to consume a gallon of water each day.

That may sound like a lot, but with some planning, you can do it. So that you know, a gallon of water comes out to 3.8 liters.

Your body is made up of mostly water, and it needs water to work properly. There are so many people walking around who are dehydrated, and dehydration has the power to make you feel awful. Dehydration can cause you to faint, feel fatigued or irritable, look tired, breathe quickly, have a rapid heartbeat, feel dizzy, have dry skin, and so much more. While some of these only happen in severe dehydration cases, like fainting, the other symptoms are so common that people don’t even think anything about it.

For decades now, we have been told that we need to drink at least eight eight-ounce glasses of water each day. That’s good advice, and it’s a good place to start, but that is only half a gallon. We need to push and get up to a complete gallon.

A good way to get to a gallon of water is to take a gallon container and mark it at every eight ounces. You might be able to find one that already has lines on it, marking each cup. Then, write times during the day where you should have consumed the water up to that point. While you don’t have to be perfect about drinking water like this, it will help keep you accountable. It will make it easier to know exactly how much water you have consumed.

You should not consume alcohol.

Alcohol, as we all know, is very detrimental to our health, especially our liver. Alcohol is also very acidic. The liver has the hard job of breaking down harmful chemicals, and alcohol is only made up of harmful chemicals. When the liver has to work overtime in getting rid of alcohol, it can lead to cirrhosis, jaundice, and hepatitis. Alcohol is a waste product that the body wants to get, and the smallest amount affects the body. If you consume more alcohol than the body can process, you start to become intoxicated as it builds up. This will slow down how your body functions, including the immune system. This is why heavy drinkers are more likely to develop illnesses, and it also increases their risk of several different types of cancer.

Alcohol use can also prevent new bone production, which places you at a higher risk of fractures and osteoporosis. It can also affect the reproductive system. Heavy alcohol use in men can cause erectile dysfunction and infertility. For women, it can cause infertility and ceasing of menstruation. A single instance of heavy drinking can have an adverse effect on the circulatory system as well.

You should not consume seedless or canned fruits.

If you look up a definition of fruit, you will get something like “the sweet and fleshy product of a tree or other plant that contains seed and can be eaten as food.” By that definition, for a food to be considered a fruit, it has to contain seeds. That means seedless fruits aren’t even fruits. Why is it normal to eat fruits that don’t contain seeds? You’ve likely had both the seeded and seedless varieties of foods and probably can’t even notice a difference. But seedless fruits are not okay. They aren’t even able to reproduce. The process that fruits go through to make them seedless creates something that our bodies don’t even recognize, so they aren’t able to use them.

Canned fruits are another best. By canned fruits, I mean those in the metal cans at the grocery store and not foods that you can naturally at home. The canned fruits at the store often contain trace amounts of BPA, bisphenol-A. The leading cause of BPA exposure is through eating canned foods. BPA exposure can lead to male sexual dysfunction, type 2 diabetes, and heart disease.

You You should not consume coffee or sodas.

Coffee, while not innately bad for your body, is also not all that great for you either. The caffeine in coffee is addictive, which causes people to crave more caffeine. The more you drink, the higher your tolerance for it grows, and the more you need to get the high you are looking for. Somebody also finds that coffee hurts their stomach and digestive tract and can also lead to heartburn and stomach ulcers. While it can be hard to give up coffee, it will be worth it in the long run because you will be allowing your natural energy to return without the need for caffeine. While coffee may have some redeeming properties, soda has none. Not even diet soda. This shouldn’t come as a surprise to anybody, but soda is bad for you. They are jam-packed full of sugar. All of this sugar does nothing for your body and will not help satiate hunger. What they do is lead to weight gain. All of this sugar will then be turned into fat in your liver. Table sugar and corn syrup contain glucose and fructose. Every cell in your body can metabolize glucose, but fructose is only able to be metabolized in the liver. Sugary sodas are the easiest way to consume too much fructose. When you constantly drink sodas, the liver will become overloaded and will turn the fructose into fat. This can lead to nonalcoholic fatty liver disease. Sodas are also the number one cause of type 2 diabetes. There are also no nutrients whatsoever in soda, only sugar. It does not provide your body with anything that it can use. They also contain caffeine, which means that they are addictive. Add in the sugar; it becomes even more addictive than coffee. Sugar can cause dopamine release, which makes you feel happy. Thus, your brain equates soda to being happy. Lastly, sodas are absolutely horrible for your dental health. The carbonic acid and phosphoric acid in the sodas create an acidic environment in your mouth, which causes your teeth to decay. While these acids are bad for your teeth, sugar is more harmful. The sugar gives energy to the bad bacteria in your mouth. Not only is the acid eroding away at your enamel, but the bad bacteria are thriving, and this all writes disaster for your dental health.

You should not consume foods that are hybrid.

Hybrid and crossbreeding foods are the act of making a new plant by combining two or more species. The new species will have characteristics of their parents but is also their own unique food. This was started as a way to create plants that could be controlled or cultivated. The new species is able to live in places and conditions that its parents couldn’t. Changing up the genetic order of a plant, causes the starch content to increase, which tends to be very corrosive to human tissue. Changing the genetic order of foods causes chemical and genetic mineral imbalances.

The modern corn crop is hybridized and removes all of the minerals from the soil so that nothing else will grow there. This is what caused the mid-west dust bowl. Corn also contains carbonic acid.

While this may not always be the case, one way to find out if a food is hybrid is to check and see if it has seeds. A lot of our modern diseases only came about after our foods were played with. Even foods that have an organic label on them may still be genetically altered because their basic structure changed a long time ago.

Hybrid foods will not grow in nature. They are simply a product of man and have to be constantly protected and nurtured by humans. Hybrid foods have been removed from their natural content and cannot assimilate in the body and will only cause you to store toxins.

The diet and the awareness.

You cannot eat any meat or animal products while on this diet, as well as foods that contain a lot of starch.

Meat products cause uric acid production, dairy products cause lactic acid, and starch causes carbonic acid-all of these acids will build up, which causes a build-up of mucus. The mucus robs our cells of oxygen. However, if you eat electric foods, they feed the body. The human body is electrical, so it needs electric food to function.

If you plan on really starting this diet, you must make sure that you really want it. The first thing you will need to do is to make some changes to how you eat. You will probably find that this is going to require you to be in your best emotional state and the right state of mind. Eating is a huge part of our life, and the types of things we consume form strong habits that can end up lasting our entire life. It can be very hard to break these habits and deal with the influence of family and friends. That means, before you jump right into this diet, you should take some time thinking about changing how you eat. You don’t want to promise yourself this and then end up not being able to follow through just because you weren’t prepared. Instead, you should begin slowly. You can even talk to your family and friends. The reaction you can get from people when you talk to them about a plant-based alkaline diet will vary. Some will want to learn more, while others will write it off as bunk.

That being said, you shouldn’t tire yourself by trying to convince everybody else before you make sure that it is right for you. Your vitality, health improvements, and cleaner outlook will show your family way more than just your words.

Once you do start making the transition, the first thing you need to do is to start reading food ingredient labels on everything. This will help you to stay conscious about what you are drinking and eating.

When you are first starting out, before you live completely by the nutritional guide, this awareness is going to provide you with the incentive to change things as you continue. Later on, if you do end up straying from the diet, you will still be able to remain conscious about what you are eating.

If you have long been a meat-eater, that may be the hardest thing to transition from. The best thing you can do is to start making the transition from meats by switching to eating only fish. Then you can slowly start eating less and less fish each week.

It is also important that you start making your own snacks. This will ensure if you do get the urge to snack, that you will have good snacks to eat. Approved nuts and raisins are a good choice.

That means you need to learn what foods are and aren’t on the nutritional guide. You must stick to only those foods. At first, this will feel tough, and that is expected. In fact, it is very hard to do in our society when only bad foods are pushed at us. This is the reason why I stressed that you must be emotionally ready.

You also need to make sure you are drinking plenty of water. While we have all known for a while now that water is a very important part of our health, most of us are still do not drinking enough.

The most alkaline foods.

the foods listed in this diet are solely Alkaline foods that are natural nutrients and beneficial to the general health of anyone who decides to follow them. However, you should know that these foods aren't supposed to substitute medications and medical advice. This notion is widespread among proponents of this diet. They always emphasize the fact that they aren't medical practitioners, just dieticians and nutritional consultants who suggest healthy nutrition as the one described in this book.

List of Foods:

•       Vegetables: amaranth, Nopales, Kale, Okra, Watercress, Squash, Onions, Mushrooms, Izote, Lettuce, Purslane, Zucchini, Wild Arugula, Tomatillo, Olives, Turnip greens, Sea vegetables, avocado, bell pepper, cucumber, chayote, dandelion, garbanzo beans.

•       Fruits: apples, Prickly Pear, Mango, Currants, Cantaloupe, Berries, Dates, Figs, Limes, Banana, Elderberries, Grape, Plums, Melons, Orange, Raisins ( seeded), Tamarind, Papaya, Melon, Pears, Prunes, Soft jelly coconuts.

•       Grains: amaranth, fonio, wild rice, quinoa, spelt, Kamut, Tef, Rye.

•       Natural Herbal Teas: Raspberry, Fennel, Chamomile,     , Tila, Burdock, Elderberry.

•       Nuts and seeds: this includes nuts and butter gotten from seeds. They include Brazil Nuts, Hemp Seeds, Raw sesame "Tahini" butter, Walnut, Raw Sesame Seeds.

•       Oils: this category is divided into two, namely

•       Cookable oil: this includes Sesame oil, Avocado Oil, Hemp Seed Oil, Grapeseed Oil.

•       Uncookable oil: this includes olive oil and coconut oil. They are mostly drizzled on top of different recipes.

•       Spice and seasoning: this category is subdivided into four groups. They are

•       Mild flavor: spices in this category include Basil, Thyme, Tarragon, Savory, Oregano, Cloves, Bay Leaf, Dill, and Sweet Basil.

•       Salty flavor: spices in this category include pure sea salt, Kelp, Dulse, Nori, Powdered Granulated Seaweed.

•       Pungent and spicy flavor: spices in this category are Achiote, Sage, Habanero, African Bird Pepper, and Onion Powder.

•       Sweet flavor: they are Pure Agave Syrup (from cactus) and Date Sugar.

Fundamentals Things to Recognize About Alkaline Diets

Alkaline diets are starting to gain recognition around the globe as essential persons and celebrities now come out openly to declare their unflinching support for this diet. Albeit, proponents of alkaline diets, claim that it is highly nutritional and equally beneficial to blood pH, this stand hasn't been accepted by science. These are the fundamental things you should know about this diet.

Foods Do Not Alter the PH Levels of Your Blood

Usually, having a blood pH of around 7.4 is healthy, and your body will most likely maintain these levels unless the vital organs, that is, the kidneys and lungs, which maintain these levels, get affected.

Note that the consumption of alkaline foods doesn't affect the blood pH; instead, it only controls the acids close to your cells and determines if your urine is highly acidic or basic.  You are only required to remain healthy and eat alkaline foods that are naturally healthy.

Alkaline Foods and Weight Loss

Alkaline foods encourage the consumption of solely plant foods and kick against eating animal protein and refined foods. Although these foods are low in fats and promote weight loss, it is still required that you remain disciplined about your food consumption and active physically to achieve weight loss. Finally, it is an undisputed fact that alkaline foods are rich in various nutrients, and they help achieve optimal health. However, if you are in search of pH regulating foods, you should see a doctor because no food recipe can do this.

Foods to "Avoid"

The importance of food as a primary determinant of a person's wellness cannot be underemphasized. This is the reason behind alkaline diets.

Are you wondering why some food is terrible even when they are tasty, and you feel like you can't do without them? Are you curious about the benefits of foods apart from the sweet taste they have? Your answer is here as this topic will guide you on some commonly consumed foods and the reason why they are deemed unhealthy.

These foods include:

● MEAT: This includes meats rich in animal protein such as chicken, turkey, and red beef.

First, you should know that one of the reasons why this food is deemed unhealthy is because of its high acidity. The continuous consumption of this food allows the development of excessive uric acids. This affects the blood and is detrimental to joint and tissue development.

●DAIRY PRODUCTS: This food, which includes milk and cheese, is highly toxic once digested because of its high acidity.

Dairy products are rich in two nutrients. That is phosphorus and calcium. However, while the required range of these nutrients should be 1:2.5, the ratio in dairy products is 1:1.27; that is, the level of phosphorus added to the body when dairy products are consumed is lesser than the calcium added, which makes its consumption unhealthy to the body.

When our body lacks calcium, it becomes more acidic, and this is detrimental to organs, tissues, and bones.

An alternative to dairy products is nut milk, which is more nutritious and less toxic than dairy products.

●GRAINS: Consuming grains in small quantities is best for maximum health benefits. Gluten-free alternatives such as Rye, Quinoa, Spelt, etc are less detrimental to general well-being than glutinous grains.

● EGGS: This food also falls under harmful foods because they are highly rich in purine, which forms uric acid.

Hence, the consumption of eggs should be reduced and should be consumed with the right amount of alkaline diets.

●LEGUMES: This food, because of its numerous health benefits, cannot be entirely ignored.  Hence, the consumption of small quantities of legumes can be included in the alkaline diet. They are useful in regulating blood sugar and also provide the body with energy. So, if you can overlook the acidity factor, this legume is beneficial to you.

●ALCOHOL: The consumption of alcohol is prohibited from alkaline diets. This is because, after digestion, alcohol leaves the body highly acidic and kills nutrients such as magnesium that help the body to remain alkaline.

Also, alcohol has adverse effects on our stomach, and it is detrimental to our stomach due to its high acidity.

●COFFEE: This food has a high concentration of acids, and it also requires the removal of essential nutrients from the body to detoxify the body.

Every single coffee flavor has high acidity. And no coffee flavor is advised. If you plan to make coffee, take an alkaline coffee.

●PROCESSED SUGAR: The consumption of processed sugar is unacceptable for alkaline diets. This is because processed sugar and anything with processed sugar is highly toxic because of its high acidity.

One leading cause of acidity in several humans is sugar consumption. It also promotes cravings and addiction, leading to increased stress in the body. If you love to consume sweet things, try adding pure agave syrup or date sugar instead because they leave your diet sweet and prevent high acidity.

CHAPTER 9:    Water ++

When you adopt an alkaline diet, the one thing you need to learn is to prepare alkaline water. Alkaline water is nothing but water that has its alkaline levels boosted up to benefit you better. This water works wonders on your body, and it helps to keep you healthy. One of the best things about alkaline water is that it has more hydrating properties in comparison to normal water, which means if you exercise or your body requires more water, the molecules in alkaline water can help rehydrate your body a lot faster than normal water. Since the alkaline levels in the water are increased, it also boosts your immunity system and helps to fight off bacteria and infections more effectively.

Regular consumption of alkaline water can work well to enhance your diet and take off all environmental toxins, including stress. Unlike normal water, alkaline water contains a lot of magnesium and calcium, and this contributes to healthy bones. Since it has high antioxidant content, it also takes care of free radical cells and lowers the risk of cancer. Apart from fighting off diseases, alkaline water can also reverse the signs of aging and give you beautiful skin and hair.

One of the best things about alkaline water is that it helps to lower the acidity in the system, and it keeps your stomach and gastrointestinal tract healthy. Alkaline water is water that has been infused with the flavors of fresh fruits, vegetables, or herbs. Because it’s made by infusing flavor, rather than juicing or blending, detox water contains very few calories. Making alkaline water at home is very simple. All you need is water and a selection of fruits, vegetables, and herbs that you like.

Simply chop up your ingredients and add them to hot or cold water, depending on your preference. If you’re making a cold drink, you can leave the alkaline water in the fridge for some hours to allow the flavors to infuse more deeply. Be sure to remove the ingredients after this time though, so they don’t begin to decompose. If you’re in a hurry, crushing your fruit and herbs before using them can help release the flavors more quickly.

Here are some example combinations:

•       Orange and lemon

•       Lemon and cayenne pepper

•       Lemon and ginger

•       Apple and cinnamon

•       Cucumber and mint.

•       Strawberry and basil

CHAPTER 10:    Herbs and Spices

Herbs Self-Cleanse and Revitalize Your Body

Detoxification or cleansings depend on the types of fasting that you desire, and trust me, it will do you better if you consume some of the cleansing herbs during your fasting period.

However, if you decide to do the water fasting for a week, then throughout that week, you should consume only water and the cleansing herbs in tea, and nothing else should be consumed.

List And Use

1.      Cascara sagrada is a shrub plant that most people only know as a “dietary supplement,” was allowed to be sold in pharmacies as over-the-counter drugs. However, in 2002, the FDA declares that it doesn’t meet the standards to be sold as over-the-counter drugs (OTC) or prescription drugs. Before then, the dietary supplement or the bark of Cascara Sagrada was used as a purgative for constipation. One sweet thing about this shrub is the fact that it is a bitter-less extract that can also be used as a flavoring agent.

2.      Rhubarb Root is the root and underground stem (that is, rhizome) of the Rhubarb plant. This plant’s root has been used by the traditional Chinese people as a medication for the treatment of digestive tract disorders, which include; stomach pain, constipation, menstrual cramps (dysmenorrhea), diarrhea, swelling of the pancreas, etc. The stems of this plant are also used as a flavoring agent and are mostly used to make a pie and serve as great recipes.

Because of the chemicals that Rhubarb root contains such as fiber, research has it that it is a potent laxative that has the potency to reduce swelling, treat cold sores and improves the tone and health of the digestive tract, clean heavy metal and harmful bacteria, improve the general movement of the intestines and also, reduce cholesterol levels.

3.      Prodigiosa is also known as ‘Brickellia Grandiflora herb’. It is a flowering plant/shrub from the daisy family and is native to Mexico and California. These plant/shrubs have been used by the Mexican as a tea for the treatment of; diarrhea, diabetes, and stomach pain.

Research carried out on Prodigiosa shows that the plant is an antioxidant; it contains a chemical compound that aids in stimulating the pancreatic gland to secret and reduces or lowers blood sugar level, aid the digestion of fat in the gallbladder, and also improves the healthiness of the stomach digestive system.

4.      Burdock root is the root of a plant called Burdock that can be found all over the world.

Virtually everything about Burdock is important as its root is used as food and medicine, and its leaf and seed are used for medicinal purposes. A lot of people believe that consuming

Burdock orally helps to increase the flow of urine, eradicate germs, purify the blood, prevent and treat cancer, joint pain, cold, diabetes, anorexia, fever, bladder infections, syphilis, stomach, and intestinal complaints.

This plant does not stop there as it also helps in treating and preventing skin diseases such as; acne and psoriasis.

Burdock also helps in boosting sex drive (libido), lowering high blood pressure, and cleansing the liver and lymphatic system.

5.      Dandelion is a flowering plant also known as “Taraxacum officinale” it is native to Europe. It is commonly found in the mild climates of the northern hemisphere. These flowering plants have been in use for centuries before now for the treatment of swelling (inflammation) of the pancreas, cancer, tonsils (tonsillitis), acne, bladder or urethra, digestive, and liver disorders. Because of the vitamin (A, B, C, E, and K), minerals (iron, potassium, magnesium, and calcium) and other compounds (Polyphenols, Chicoric and Chlorogenic acid) that Dandelion contains, research has it that it has the potency to detoxify gallbladder, kidney and purifies the blood. It also dissolves kidney stones, treats and prevents diabetes, and relieves liver and urinary disorders. It also contains chemicals that may increase urine production, which helps in cleansing the urinary tract and preventing crystals from forming in the urine.

6.      Elderberry is also known as European elderberry or black elder, or Sambucus nigra. It is a flowering plant that belongs to the family of Adoxaceae and the native to Europe. These flowering plants are common in Europe and many other parts of the world. This plant can grow as long as 9 meters. That is 30feet tall and has a lot of clusters (white or cream-colored flowers), which are known as elderflowers. The leaves of elderberry have been used for many years for the treatment of pain, inflammation, swelling, to stimulate urine production, and to induce sweat. The bark is not left behind as it was also used as a laxative, diuretic, and to induce vomiting.

7.      Guaco is a climbing plant that is also known as “Guaco or Vedolin or Cepu or Bejuco de finca or Liane Francois or Cipo caatinga and other names. This climbing plant is rich in various minerals and compounds. It is from the family of Asteraceae, and species of cordifolia. Its leaf is very medicinal and nutritional.

8.      Mullein is a flavorful beverage plant that is also known as ‘Aaron's rod, Candlewick, American mullein, Adam's flannel, Denseflower mullein, Candleflower, European or orange mullein, etc. this flavorful beverage plant has been used for centuries before now for the treatment of diverse sicknesses, which include; asthma, tuberculosis, pneumonia, chills flu, gastrointestinal bleeding, colds, chronic coughs, and others.

Natural Herbal Tea

It is important to maintain consistent use of natural botanical remedies and doing so will cleanse and detoxify the body. While the use of herbs and natural remedies is an important step on your journey to greater health, you must remember to also make the correct adjustments to your eating habits by following the recommended food list.

List And Use

We have seen that plant-based nutrition is fundamental for a healthy diet. But when we talk about plants, we can’t consider only fruits and vegetables. In fact, there is also an incredible variety of herbs with a powerful alkaline effect. We need to understand how important they could be for our health: they have a real healing effect that prevents and reverse many diseases.  Herbal medicine is a very ancient practice, and it consists of a series of healing techniques based on plants; also, the official modern medicine is aware of the extraordinary properties of many plants, and it uses them for many common drugs.

We can assume most of their macronutrients in a totally natural way simply through infusions, so we can’t neglect them in our alkaline diet. First of all, I want to mention a very famous plant: chamomile. Many people use it to relax or sleep, but very few people know its important alkaline effect: when you're stressed or worried, your body increases the production of acid, so chamomile tea, thanks to its relaxing effect, helps your body to balance its pH value. Moreover, chamomile fights arachidonic acid, and the result is an important anti-inflammatory effect. Alfalfa, also called Lucerne, is a less known herb with an incredibly high level of nutrients. Its name means “Father of All Foods”; in fact, it contains a wide variety of vitamins, minerals, protein, and essential amino acids. Beyond its alkalizing effect, it allows you to reset your metabolism and stay away from different common diseases. More in detail, it can:

•       lower the cholesterol level

•       increase immune system functionality

•       clean the blood

•       support digestion

•       alleviate allergies

•       relieve all forms of arthritis

•       relieve headaches and migraines

You should drink alfalfa tea daily, mixing it with another flavored tea if you prefer, since alfalfa is very mild in flavor. Or you could take this herb in capsule form. Whatever you decide, remember that this herb should never be missing; it is one of the biggest secrets to an incredibly healthy life! Dandelion is another alkaline herb that you can eat as tea or also as a salad. It is an effective aid against kidney stones, promotes weight loss, and contains potent Antioxidants. Dandelion is very rich in vitamin C and folic acid, which are susceptible to heat: for this reason, I suggest you consume this herb as a fresh vegetable, preparing delicious salads with other vegetables.

Dandelion is, of course, very cheap, you can easily collect it in the fields or cultivate it in your garden, so you should seriously consider adding this herb to your daily healthy diet. A particular and almost unknown medicinal herb tea is the one based on red clover. It contains isoflavones, natural phytoestrogens with high antioxidant effects, used for cancer prevention, indigestion, asthma, and bronchitis. Red clover is particularly suitable for women because it promotes female reproductive health, and it may reduce the risk of breast cancer.

Many herbs are totally undervalued: usually, people think that their only purpose is to add flavor to our dishes, but they add much more than that. I think, for example, of parsley, basil, cilantro, oregano, sage, and thyme. Nobody knows that parsley contains more vitamin C than oranges! It also has a very high percentage of vitamin K and a lot of iron. Basil releases into our body high quantities of eugenol, a powerful anti-inflammatory, while oregano is one of the best sources of free-radical fighters. Among the other alkaline herbs that we can use to prepare excellent infusions, we can mention lime, sarsaparilla, verbena, sage, and laurel. Laurel is a valid ally against respiratory diseases like flu, bronchitis, cough and pharyngitis. Moreover, it has positive effects on the treatment of vascular problems and arteriosclerosis. You should also consider buying the essential oil, which has antibacterial and antitussive properties (my suggestion is to take 4 drops of this essential oil 3 times a day).

Spicy Savors & Pungent

Moderate Savors

Sweet Sensational Savor

Salt Laden Savor

Savory

Bird Pepper

of Africa

Purified Cactus Agave Syrup

Pulverized Granulated Seaweed

Thyme & Dill

Fresh Cayenne

Date Sugar

Purified Sea Salt

Bay Leaves

Sage

Tarragon

Kelp

Sweet Basil & Basil

Achiote

Habanero

Nori

Oregano

Pulverized Onion

Cloves

Dulse

Spices And Seasoning

CHAPTER 11:    Tips and Tricks

Lime Water

One of the best things you can do for your body is to start every day with a glass of warm lime water. As we all know, the body is made up of 60% water. Water helps to flush toxins out of the body, keeps you energized, and prevents dehydration. When you add lime, you are adding antioxidants. Limes are full of magnesium, calcium, vitamins A, B, C, and D, and potassium. Drinking lime water can help to promote healthier and younger-looking skin. The antioxidants found in the lime help to strengthen collagen, and the water will hydrate the skin. Lime water will also help your digestion. Limes work with your saliva to break down your food so that your stomach doesn't have as much work to do. This can help prevent constipation and acid reflux. Its vitamin C content can also help your out during the cold and flu season.

The citric acid present in limes can also help to boost your metabolism, which will help you to store less fat and burn more calories. Lime water isn't the only option you have. You can also enjoy any tea made from the approved herbs list. One of the most popular choices is ginger tea. Ginger is high in magnesium, vitamin C, and other minerals. Ginger tea can help to relieve nausea.

It is a favorite among people who tend to suffer from motion sickness when traveling. A cup of ginger tea before you travel can help to prevent vomiting and nausea. If you are sick, drinking a cup of ginger tea at the first signs of nausea will help keep it at bay.

Ginger tea is also able to help relieve congestion associated with a cold and allergies. Ginger tea is also able to improve your digestion. Drinking a cup of tea after you eat can help prevent bloating. It is also a great drink for people who have arthritis or other joint problems. Ginger tea can also help to relieve stress.

Keep your food storage and prep healthy to keep your food healthy.

Remember all of the Tupperware your mother collected over the years. Think about holiday gatherings with food wrapped in plastic wrap and those Styrofoam take-home containers from your favorite restaurant. While those may be convenient and affordable, they aren’t conducive to a healthy lifestyle. Plastic has invaded our life in every way possible only because it is cheap, but what it does to our health and our environment is a high price to pay in the long run. Most Americans only recycle 14% of their plastic packaging, so most of this stuff ends up on our streets or landfills.

Anything your food touches have a chance to leech into your food, but this happens with plastic at a much higher rate than others. There are lots of different types of plastics, and substances get added to plastics to change how flexible it is, stabilize them, and shape it. BPA is one substance that gets added to plastic to make polycarbonate plastics. Phthalates are another substance that gets added to plastics to make them flexible and soft. Polycarbonate plastics are used in food storage containers, plastic plates, reusable water bottles, and even in the receipt you get at the store. Metal cans also contain BPA-based liners so that the foods inside aren’t able to corrode the can. Paper cups are lined with BPA as well so that your coffee doesn’t leak through as quickly. Most plastic containers will have a code on the bottom. If you see a number from 3 to 7, it could have BPA.

Phthalates are found in many different products and can be harder to know if they are in certain items. They are in cosmetics, water, plastics, food, drugs, dust, and the air. Since 2008, manufacturers have removed some forms of phthalates from children’s toys, and there are some countries that have banned them in packaging. The best way to avoid phthalates is to look for PVC or number 3. The Fair Packaging and Labeling Act require manufacturers to mark phthalates, but it is not required when they are used in fragrance.

While the FDA considered BPA to be safe and that all plastics are tested and are supposed to be stable, it still affects your health. Research has found that phthalates and BPA can mimic hormones, which can create an endocrine disruption. The endocrine system affects things from our sleep and immunity to our reproduction and growth. Even BPA-free containers aren’t free from problems.

To make sure that your food stays healthy and doesn’t soak up any of those bad chemicals present in plastic, it is important that you choose storage containers and prep items that are not made from plastic. Glass containers should be your best friend. Mason jars are a great option because they come in many different sizes, are inexpensive, and are reused. You drink out of them, store salads and soups, as well as seeds, nuts, spices, and herbs. Mason jars can also be used as lunch containers not to having to use plastic baggies. There are also other glass storage containers out there if you don’t want to store everything in mason jars. You can even find some that are made from tempered glass so that they aren’t easily broken.

Stainless steel is also a good option. There are many different sizes and shapes, and you can find them in bento box-styles, insulates, and leak-proof. They tend to be more durable than glass containers, which is good if you have children. The important thing is to make sure that you buy 100% food-grade stainless steel and not aluminum. You will also want to make sure that your cutting board is not made from plastic as well.

You should make your veggie stocks and nut milk.

While everybody loves buying pre-made stocks and milk because of convenience, they may not be the best option for your health. When you purchase something pre-made, you have no idea what is in it. If you make them on your own, you will know what you are putting in them. When it comes to vegetable stock, the store-bought kind has a lot of salt in it, and it probably isn’t pure sea salt. The great news is, making your vegetable stock isn’t that hard. All you need is water,  vegetables, and some spices. Allow them to boil together for some time, and you have vegetable stock. You’ll also find that it tastes a lot better than the store-bought kind.

As far as nut milk goes, almond and cashew are the most common. Almond milk doesn’t even contain real almonds. One industry insider has stated that a half-gallon of almond milk has less than a handful of almonds. Most of them also contain additives. A lot of vegan milk products contain carrageenan, which comes from seaweed and acts as a thickener. There is a lot of interest concerning carrageenan. Some say it is a carcinogen and others say that it can cause inflammation, ulceration and contains no nutritional benefits.

Buy your product at the farmers' market when you can.

Shopping at a local farmers' market gives you access to locally grown and fresh foods. The foods there are at the peak of the season, so they will be fresher and taste better. The produce has traveled thousands of miles to get to you, either. It probably doesn’t contain any wax coatings or sprays, either. You are also face-to-face with the farmer, which gives you a chance to ask them about the product and find out how it was grown. You may also find produce at the farmers' market that isn’t available at your local grocery store, and the prices might be a little more reasonable.

CHAPTER 12:    The Kind of Habits That Can Cause Acidity in Your Body

If you are going on an alkaline diet, it isn't just about what you eat but also what you need to avoid to get healthy. If you want your alkaline diet to go well, you need to identify the biggest offender of the diet and stay as far away from them as possible.

Alcohol and Drugs

We have already understood that alcohol has high acid content, which is why you should avoid it. Alcohol has many underlying effects as well, such as causing depression and stress on a person. The problem with alcohol is that it's addictive, and just like drugs, it could make you lethargic and lazy.

Drugs are also high in acid content, and when you start consuming drugs or start smoking on a regular basis, you are increasing the acid content in your body. If you want to follow a healthy alkaline diet, you need to cut off the alcohol and stop smoking or stop consuming drugs in any form.

High Caffeine Intake

Caffeine in any form should be avoided because it interferes with the functionality of your body and increases your heart rate unnecessarily. Caffeine also has high acid content along with a lot of unwanted sugar, which results in weight gain. Consuming too many caffeine products will interfere with your sleeping habit, and this causes stress as well as improper functionality of the organs.

Antibiotic Overuse

When you start popping pills unnecessarily, this does not benefit you in any way, and it makes your body so used to those medicines that they won't work even when you actually have an infection that needs to be treated. These infections are known as drug-resistant infections, and they are only caused when you abuse antibiotics and consume them over your recommended amount. Too many antibiotics also result in acid reflux and high acidity levels in your body, which has a number of side effects and affects your alkaline diet.

Artificial Sweeteners

Artificial sweeteners are highly acidic and interfere with the process of an alkaline diet. If you want to stay healthy, you have to learn to avoid your cravings for sweets, and this includes artificial sweeteners. The best artificial sweeteners are registered as low as 2.5 on a pH balance scale, meaning that they are extremely acidic. If you continue using artificial sweeteners in your diet, you will not manage to bring your pH balance to the alkaline level you desire, and the diet will not work as planned.

Chronic Stress

The high-stress level usually results in acidity and acid reflux, which is why it's important for you to learn how to relax and calm your body before you take on an alkaline diet. If you suffer from serious stress, it is going to be very difficult for you to control your acid levels in the body, and this could mean that following the diet may not benefit you in the way you want, no matter how much alkalizing foods you consume. If you are going through too much stress, the best thing to do would be to consult a doctor and bring your stress levels under control before you start the diet plan.

CHAPTER 13:    Advice To Succeed

To get the best out of your alkaline diet, you must learn how to identify acidic food items and stay away from them. Apart from that, here are some basic tips you may want to follow to make the most out of the alkaline diet plan and lead a healthy life.

Eat Regularly

You need to make time to eat regular and healthy meals if you want your body to get into control.

No matter how busy you are, try to make time to ensure you eat the right amount of food multiple times a day rather than stuffing too much food two or three times a day.

Sleep Well

If you want to get healthy and want the alkaline diet to work, you need to provide your body with enough rest every day.

You should try and get at least seven to eight hours of sleep because this helps relax your body and also relieves your body from a lot of acids, making you feel unhealthy.

Stop Smoking

If you want the alkaline diet to work, you need to say goodbye to your smoking habit so that it benefits you and you manage to make the diet a successful one. This will not only help you in weight loss but will also drive away diseases and increase your energy levels.

Low Levels of Nutrients in Foods Due to Industrial Farming

When you start to follow an alkaline diet, the one thing you may want to focus on is purchasing products that are organic and homegrown. Products that are available on an industrial level do not contain the number of nutrients as you would want them to because they are mass-produced and usually chemical-based. Thankfully, there are farmers' markets that are available in every locality, and if there is one close to you, make the most of it and purchase all fresh fruits and vegetables from a farmers market so that you get homegrown and organic food products.

Eliminating Unnecessary Hormones from Your Life

In order for you to stay healthy, it is important to identify your exposure to hidden hormones.

These hormones could be found in a variety of food items and beauty products as well as plastics that you are often exposed to. The best way to understand where the hidden hormones lie is to check for the level of chemicals in the product because that's what usually relates to a hidden hormone.

If you want to lower the risk of exposure to these hidden hormones, you might want to try opting in for natural products, whether it's for food or your beauty products, or even plastic and try to limit the number of chemicals in your life.

Radiation

Electromagnetic radiation can cause a number of side effects in your life, and while we believe we keep ourselves away from this exposure, the truth is there are a number of products you use on a daily basis, including your cell phone and your microwave, that release this radiation more than you would like them to.

If you want to stay healthy, you should try to stop heating food in a microwave and make smaller portions that you finish up in one consumption. You should also sleep away from your cell phone so that it does not affect you while you sleep.

Preservatives in Food Coloring

While natural food coloring is still manageable, artificial food colors are full of chemicals and preservatives which do not work well on your body and may slow down the process of digestion. This also affects your vital organs, which is why you should stay away from any product that has preservatives or artificial food coloring.

Pesticides

Pesticides are harmful to the environment and while a lot of people know this, what they don't realize is these pesticides can also be extremely harmful to the human body as well. Prolonged exposure to pesticides can lead to various health-related issues and can increase the risk of cancer. If you believe organic is something that is just a little more expensive, then you may want to reconsider because too many pesticides could increase neurological disorders such as Parkinson's disease, leukemia, asthma, and other diseases in your body. An alkaline diet always recommends raw, organic, and natural foods as a force to the ones that are treated with pesticides for obvious reasons.

Pollution

Although it is hard to stay away from pollution, this is something that could affect your body in various ways on a regular basis. High pollution levels can cause damage to your lungs, brain, and heart. The reason why an alkaline diet is recommended is that this helps clean your organs and increases the strength of your lungs as well as cleanses your heart and removes all the dirty toxins and pollutants from your body regularly.

Poor Chewing and Eating Habits

One of the worst things that you can do is to eat your food too quickly. The faster you swallow, the higher the chances of you staying overweight because it takes a while for bigger food particles to digest in the body as compared to smaller particles that you chew properly. It is also said that you should eat your food slower because this gives your body enough time to digest the food more effectively and drinking water in between your meals definitely helps you to stay fitter in comparison to those who start chewing and swallowing the food really fast.

Shallow Breathing

Most people lead a hectic life and they literally have no time to take a deep breath! If you want to stay healthy, it's important to breathe easily and with comfort rather than taking short breaths and trying to take in as much air in a short shallow breath as possible. The deeper your breaths are, the more relaxed your body is and the better it is for your lungs. In case you have a breathing problem and you are used to taking shorter breaths, you may want to start practicing taking deep breaths at least five to six times a day until you get into the habit of it.

CHAPTER 14:    Classification of Food

Foods are classified into different forms depending on whether they contain acids and alkaline. Examples of foods are hybridized food, raw foods, live food, Genetically Modified Foods (GMO), Drugs, and dead foods.

Hybridized Foods

They are foods that are not natural. They are created and formed by cross-pollination. The vitamins and mineral levels cannot be quantified, and they cannot be grown naturally.  Foods that are cross-pollinated (hybridized) lack the proper mineral balance that is present in wild foods.

Consumption of hybridized foods results in a lack (deficiency) of minerals in the body. Fruits and vegetables that are hybridized result in excessive stimulation of the body, which subsequently results in loss of minerals in the body. It is reported that hybridized foods lack electrically charged components. This is because most soils in the world, especially in the United States, lack minerals, thereby affecting the foods that are planted on them. In as much as the soil lack minerals, the crops planted on them will automatically lack minerals. This implies that most foods we eat daily are junk. Junks foods are reported to be void of nutrition, and this results in several health problems. Hybrid foods are mostly sugars that cannot be identified by the body’s digestive system. Examples are cows, pigs, watermelon, chicken, sausage rolls and many others. The Engineers that are involved in producing hybridized foods always conclude that they are doing it for individuals to get enough food for consumption but unknowingly, they are causing us more harm than good.

Raw Foods

Raw foods are living foods that have not undergone processing, and are undercooked.  They are foods that are dried with the use of direct sunlight and are majorly organic. When raw foods are eaten, there is a high tendency that the individual loses weight because it helps the digestive system to digest the foods quickly.

This implies that raw foods are beneficial for those who have the intention of losing weight and are ready to keep lean and clean.

These foods also contain many components needed for the digestion process and are destroyed within a short time if not properly dried.  Raw foods help in the improvement of overall health and can help in fighting against disease-causing organisms.

Many individuals that inculcate the habit of eating raw food spend little or zero monies in the hospital because their immune system is competent. However, other dieters believe that raw foods could contain poison that might cause harm to the body.

They, therefore, advise that raw foods should be cooked to remove some toxic substances in it. Such foods include undercooked meat, chicken, fish and more. They concluded that cooking food helps in killing every viable bacterial and other disease-causing organism that may be present in them.

Live Foods

Live foods are foods that are not dead without consuming them. All live foods do not contain toxic components when they are left to undergo fermentation.

They are foods that are not processed, cooked, microwaved, irradiated, genetically modified, drenched with chemicals (pesticides, insecticides, and preservatives).  Moreso, living foods do not undergo destruction when they are not in their environment.

The materials required for the process of digestion are embedded in living food, which contains almost the same pH as water. Therefore, live foods help the body to become re-energized and cause it to be in the state that is fit to fight any disease. It is also important in detoxifying the body at the intercellular and intracellular levels.

Genetically Modified Foods (GMO)

These are food improved by a man with the use of genetics. They mostly damage the immunity in the body. These foods form an abnormal approach in humans and also cause genetic consequences in the body. Genetically modified foods contain genes of allergen, which facilitates allergic reactions in the body. Excess consumption of Genetically Modified Foods is reported to be associated with the inability to resist bacteria in the body.

Drugs

Many drugs are dangerous and harmful to the body. They are extremely toxic and acidic. Most of them are extracted and are synthetic. Drugs can influence and affect several body organs, thereby reducing the immune system, increasing the susceptibility to infections and diseases, as well as causing cardiovascular problems. Examples are cocaine, sugar, prescription drugs, heroin, and many others.

Dead Foods

These are foods that, when fermented, become toxic and have a prolonged life span. They are overdone and over-processed foods. Dead foods are associated with the risk of having depression, cancer, untimely death, cardiovascular diseases and problems, poor digestion as well as diabetes. Dead foods facilitate the accumulation of fatty tissues in the body, which could result in the above-listed health problems. Dead food is void of nutrients because the refining process has taken almost all the nutrients (fibers, vitamins, minerals) available in it.

Most of the dead foods are very tasty and inviting in that you continue eating them without stopping. As a result, you become fat and feel sick.

Examples are deep-fried foods, synthetic foods, white rice, sugar, soft drinks, snacks, desserts, alcohols, sugars and many more.

The Importance of Nutritional Diets

All recommended diets are majorly live foods that add benefits to the body and also improve overall health. Hence, the benefits are:

•       It helps in the prevention and treatment of cancer.

•       It helps in the prevention and treatment of stroke.

•       It helps in the prevention and treatment of high blood pressure.

•       Cholesterol is absent in his diet.

•       Alcohol is absent in his diet.

•       It contains very low saturated fats, which also prevent major heart-related diseases.

•       It helps in the prevention and treatment of Diabetes.

•       It helps in weight loss.

•       It contains very low fat, which prevents heart diseases and other heart malfunctions.

•       It contains no processed sugar.

•       It helps in controlling your appetite.

•       It helps in the reduction of susceptibility to diseases.

CHAPTER 15:    Getting Started

There are many different types of cleanses, from fasting to whole foods, but they all aim to accomplish the same thing, and that is to get rid of inflammatory substances and toxicity. Then they provide your body with pure forms of nutrients. The goal of a cleanse is to heal and restore your body to its optimal health and give its powerful detoxification systems to work without the blockages that are normally there. The occasional detox is great for the body, but you should never just jump straight into a detox. Getting your body ready for the detox is just as important as the actual detox. If you already follow a very healthy and clean diet, then you won’t have as much to do to get ready. But if you are like most people and follow a standard American diet, then you will have some work to do.

Cleanse and detox are words that tend to be used interchangeably, but they aren’t quite the same thing. A cleanse is something that you do that will cause detoxification. Your body detoxes naturally as soon as your food has been digested. This is where it will remove toxic and foreign materials.

Unfortunately, the regular lifestyle and diets of most people cause them to accumulate more toxins than the body is able to purge. Because of this, we need to, on occasion, do a cleanse or fast where we consciously reduce the number of toxins that we are consuming so that the body is forced into a natural detoxifying state.

A cleanse could be complete abstinence from food or toxic activities, and you only consume water. This type of fast might be helpful, but it’s pretty hard to keep up. The detox won’t require you to stop eating altogether, but if you want to try that type of cleansing, feel free to because it can do amazing things to your body.

Starting just a few days before you plan on beginning your detox, you will want to start changing how you eat. You will need to eat simple, light foods like salads, soups, or veggies. You will want to focus on raw veggies and leafy greens. This is especially true if you haven’t been much of a clean eater.

You need to give your body a chance to get ready for the cleanse. Take little steps by slowly cutting out processed and sugary foods and start to increase your intake of fresh foods and grains. Taking these small steps will increase your body’s alkalinity to help it get ready for the deeper cleanse of your detox. During the detox, your body is going to end up releasing toxins that are stored in your tissues. These toxins may enter your bloodstream and can end up causing trouble sleeping mood swings, body odor, bad breath, aches, and pains, or rashes.

By preparing for your detox, you can minimize your chances of developing these side effects. To help you out, we will go over some tips on getting your body ready for your detox.

Mistakes Beginners Starting Diet Often Make

You can’t reach perfection immediately.

Whenever people start a diet, they have in mind that they need to strive for perfection. Whether a person is a young artist or an experienced engineer, they want to reach the alkaline goal immediately and be perfect from day one. The truth is – it’s extremely hard to conduct any diet from the beginning entirely. Expecting too much is a sure way to fail. Starting basic nutrition means that you should change your way of life, and that is not something you can easily do. Furthermore, it just takes extreme effort and brings almost no fun and enjoyment.

Believe it or not, the fastest way to make a change in your life is to take it one step at a time. Remember, you are not only trying to implement new eating habits and foods, but you are also trying to give up the old ones. That requires a lot of work and persistence. That is why it is important to appreciate all the small steps you’ve made.  It’s only natural that you will have an occasional setback. People often throw out the window everything that they have done up until that point once they make their first mistake. That’s wrong! The pressure is enormous – you need to fight the cravings, change your habits, fight your brain not to desire particular foods, and go through the everyday stress and work and your private life. That is just too much to handle at once, so make sure to appreciate everything you managed to do.

When it comes to the alkaline diet, the important thing is to take care of some basics, such as staying hydrated and securing that your intake of green vegetables and minerals is at an adequate level. It might be good advice to focus on implementing the things you like into your alkaline diet. Of course, these need to be the things that are in line with your new way of nutrition, but make sure to know what you like and keep your attention on that. If you need to eliminate a lot of highly acidic foods, try removing one at a time.

For example, don’t drink coffee anymore from this week, and start removing milk from the next week. When you are keeping it gradually, make sure to at least succeed in taking these smaller steps. You need to think in advance.

If I learned something from people that successfully implemented a diet, it’s that you always need to think in advance. I’ve personally faced a sudden crash in my way of nutrition due to a simple reason – I wasn’t prepared.

A particular way of nutrition requires you to have certain meals. But when you’ve just come home from a stressful day at work, and you notice that there is nothing to eat, everything goes down the drain. If you add that it’s rainy and cold outside and you don’t feel like going to the store, ordering a pizza seems like a very good idea. And while you are waiting for it to arrive, you grab that convenience food that has been in your cupboard for weeks.  Thinking in advance first means that you need to have enough raw ingredients in your refrigerator to be able to whip up a meal whenever you need it. The other important thing in preparation is to know what you are going to cook. It’s virtually impossible to invent a meal in a short amount of time, especially if you are looking for an alkaline-friendly dish that should also be tasteful.

My advice is to prepare a bunch of recipes that are easy, tasteful, and alkaline-friendly. These meals should be dishes that you can always rely on. You should make sure to perform shopping regularly to secure that you have enough ingredients in your fridge. A good idea is also to make a nutrition plan in advance. You don’t just need to know what you are going to eat for lunch, but you also want to plan what you will eat for dinner tomorrow or two days for now. That’s why it’s important to make a menu of things you like and plan ahead.  Whether you are on the alkaline or any other type of diet, it’s crucial not to leave things to fate. Shopping and eating day-to-day is a big mistake – hunger, tiredness, or any other reason will eventually cause you to disrupt your diet just because you weren’t prepared. Instead, make sure that your refrigerator always has about a dozen of ingredients you can use to make different alkaline meals or snacks in a matter of minutes.

Dietary Changes

•       Begin Your Day Right

You should start adding a glass of warm lime water to your daily routine. This helps to jump-start your digestion and boost your metabolism. Lime juice is very alkalizing to your body, rich in vitamin C, and helps to cleanse your liver, which is all very important parts of detoxification.

•       Switch Up Your Drinks

You will want to start drinking more water during the day and start adding in some cleansing herbal teas, such as burdock, dandelion root, or nettle tea. You have to drink water while on detox. If you drink alcohol or coffee, you need to start cutting back on your consumption of them. You won’t be able to have them on the detox. To let go of coffee, a good alternative is an herbal or green tea. While green tea does contain caffeine, it is full of antioxidants, which will help your detoxification. Sodas and energy drinks should also be eliminated.

•       Keep Things Simple

Start to change your meals to something that is very simple and easy to make. You should opt for dishes that are heavy in natural fruits and vegetables and start weaning yourself off of meats if you are a meat-eater. Include a lot of foods that are rich in chlorophyll because of these aid in detoxification.

This can also include drinking veggie soups and broths. If you find it hard to eat enough vegetables, you can get your veggie intake through smoothies or juice. An easy way to add more fruits and veggies into your current diet is by adding a piece of organic fresh fruit to your breakfast each morning.

You can also turn to fresh fruits as your mid-afternoon snack instead of heading to the vending machine. When picking out your fruits and veggies, go with organic, seasonal, and local produce when you can so that you avoid pesticides.

•       Reduce Your Animal Product Intake

You are going to have to cut out animal products completely on fast, so leading up to it, you should start weaning yourself off of them. The first place to start is to stop eating processed and red meats. This includes things like cured meats and sausages.

•       Check Your Oils

A lot of people will cook with a vegetable or canola oil because the health industry tells you they are better because they are lower in fat, but they aren’t.

You need to start using olive oil, avocado oil, coconut oil, and grape seed oil. Coconut and olive oils should not be cooked and should only be used raw. You can also use these oils along with some lime juice and herbs to create your own salad dressings.

•       Up Your Grain Intake

All you need to worry about is increasing how much whole grains you eat. Start eating more brown rice or spelt, and also start eating more pseudo-grains like quinoa.

You need to start reducing how many refined foods like pasta and bread you consume.

•       Get Rid of Refined Sugar

You have to start reading nutrition levels to make sure that foods aren’t hiding sugars. Before the detox, you can pick healthier sugar alternatives in moderation.

Maple syrup, raw honey, more rapid sugar, coconut blossom syrup, coconut sugar, or agave nectar are great alternatives. Once the detox starts, you will only be able to have agave nectar.

•       Get Rid of Table Salt

Table salt does not provide you with any nutrients. Your body also has a very hard time metabolizing table salt. While you are checking nutrition labels for sugars, check and make sure they aren’t hiding any table salts. The majority of processed foods will have large amounts of chemically processed salts. You should use sea salt as your salt source. It is full of minerals and they are able to help get rid of heavy metals within your body.

•       Cut Out Unhealthy Foods

Leading up to the detox, you should slowly start cutting out unhealthy foods that you like to eat. This includes things like store-bought cookies or muffins, chips, and fried foods. Choose, instead, to snack on homemade dried fruit, seeds, and unsalted nuts. Before the detox, feel free to try some raw chocolate to help you with your chocolate fix.

Get Your Mind Ready

But what should we do about the mind? There is a lot of evidence that has found that our mental state, from stressed to relaxed and all that is in between, has a large impact on our wellbeing and health.

While you can do a cleanse for a week without changing anything else about your day, and you may feel pretty good after, but, when you add mindfulness to your cleanse, you will uncover some amazing opportunities to move your focus inwards to create as much space in your emotional body and mind as you can in the physical body.

You could possibly be at a time of transition and you’re looking for a fresh start to push yourself into the succeeding phase. You could be holding onto something, such as a loss, fear, resentment, or unhealthy relationship that you want to get rid of. Maybe most of your day is spent focusing on and caring for other people and feel like you need to do something for yourself. A lot of use resist turning in and may even fear it. You could have an inner voice asking you to stop distracting yourself in order to listen to your intuition. In order to get the most from your cleanse, it is a good idea to like what you want to get rid of other than the junk in your diet, and why you are drawn to this cleanse.

•       Relax

Getting ready for the cleanse doesn’t just mean getting your belly ready for the change in foods, but it also means making sure your mind is ready for the change. Relaxation is a big part of detoxing because it can help you to reduce or eliminate your stress. Stress is the number one cause of so many unhealthy habits, such as snacking on junk food or overeating. If you simply set aside some time each day to simply sit and be still, it will help to quiet your mind. This will help you to remain focused on what your goals are.

•       Start Journaling

It’s also a good idea to start keeping a detox journal. While you are getting ready for your detox, you can take the time to write out the guidelines for it, or simply write out what you hope it will do for you. In it, you should also make sure you schedule rest time. Your body will be doing a lot of work, and it’s common to start feeling tired. Making sure you have rest time set aside will help to combat any fatigue you may experience. While detoxing, you can expel mental toxins by writing in a journal. You can write anything you want so that you mentally cleanse yourself. Let the words flow and don’t worry if it makes sense, is grammatically correct, or what have you. Simply writing things out on paper is very therapeutic.

•       Clear Your Space

While this might not seem important, before you start cleaning your insides, you should also clean your outside. It has been proven that the health of the mind is greatly impacted by your surroundings and all of the environmental toxins lurking in your space. Take the time to vacuum the floor, give your sheets a change, and use an air filter. You should also create your own sanctuary that you can use during your cleanse. This could be an entire room in your house if you have a spare one, or it could simply be a comfy chair placed to a window. Wherever you place your sanctuary, remove all of the clutter and place a vase of some of your favorite flowers or simply a photo that makes you happy. You can also choose something that calms or inspires you.

CHAPTER 16:    Recipes

The Cherry Beet Delight

Preparation Time: 5 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

1 cup cherries, pitted  - ½ cup beets

Few banana slices

1 cup water, filtered, alkaline

1 cup coconut milk

Pinch of organic vanilla powder

Pinch of cinnamon  - Pinch of stevia

Few mint leaves/lime slices to garnish

Directions:

Add berries, beets, water, banana slices, and coconut milk to your blender  Blend well until smooth  Add more water if the texture is too creamy for you  Add coconut oil, vanilla, cinnamon, and stir  Add a bit of stevia for extra sweetness  Garnish with mint leaves and lime slices  Enjoy!

Nutritions:  Calories: 204;  Fat: 10.1 g;  Carbs: 25.3 g;  Protein: 4.8 g;  Fiber: 4.9 g

The Avocado Paradise

Preparation Time: 5 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

½ avocado, cubed

1 cup coconut milk

Half a lemon

¼ cup fresh spinach leaves

1 pear

1 tablespoon hemp. Seed powder

Toppings

Handful of macadamia nuts

Handful of grapes

2 lemon slices

Directions:

Blend all the ingredients until smooth

Add a few ice cubes to make it chilled

Add your desired toppings

Enjoy!

Nutritions:

Calories: 294  Fat: 310.1 g  Carbs: 25.3 g  Protein: 4.8 g  Fiber: 4 g

The Authentic Vegetable Medley

Preparation Time: 5 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

1 cup broccoli, steamed

1 bunch asparagus, steamed

2 cups coconut milk

2 tablespoons coconut oil

2 carrots, peeled

Few inch horseradish

Himalayan salt

Pinch of chili powder

½ an onion

2 garlic cloves

Directions:

Add all the listed ingredients to your blender except coconut oil, salt and chili powder

Blend until smooth

Add salt, coconut oil, and chili powder

Stir well, and serve chilled!

Calories: 204  Fat: 10.1 g  Carbs: 29 g  Protein: 5.8 g  Fiber: 4.9 g

The Original Power Producer

Preparation Time: 5 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

½ cup spinach

1 avocado, diced

1 cup coconut milk

1 tablespoon flax seed

2 nori sheets, roasted and crushed

1 garlic clove

Salt to taste

Toppings

Handful of pistachios

3 tablespoons bell pepper, finely chopped

A handful of parsley leaves

Directions:

Blend all the ingredients until smooth

Add a few ice cubes to make it chilled

Add your desired toppings

Nutritions:

Calories: 224  Fat: 50.6 g  Carbs: 28 g  Protein: 4.8 g Fiber: 3.9 g

The Dreamy Cherry Mix

Preparation Time: 5 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

½ cup ripe cherries

Juice of 1 lemon

1 cup coconut milk

1 avocado, cubed

¼ cup spinach

Few slices of cucumber, peeled

Toppings

Handful of pistachios

Handful of raisins

1 slice lemon

Directions:

Blend all the ingredients until smooth

Add a few ice cubes to make it chilled

Add your desired toppings

Nutritions:

Calories: 232  Fat: 21.1 g  Carbs: 27 g  Protein: 4 g   Fiber: 5.9 g

Better than Your Favorite Restaurant “Lemon Smoothie”

Preparation Time: 5 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

2 cups organic rice milk, gluten free

1 cup melon, chopped

½ an avocado, cubed

½ a cucumber, peeled and sliced

Ice cubes

2 limes, juiced

1 tablespoon coconut oil

Few banana slices to taste

Directions:

Add the listed ingredients to your blender (except coconut oil) and blend well

Blend until you have a smooth texture

Add coconut oil and stir

Enjoy!

Nutritions:

Calories: 204  Fat: 10.1 g  Carbs: 21 g  Protein 3 g  Fiber 4.9 g

The “One” With the Watermelon

Preparation Time: 5 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

1 cup watermelon, sliced

½ cup coconut, shredded

1 grapefruit, cubed

½ cup coconut milk

2 tablespoons almond butter

Toppings

Handful of crushed almonds

Handful of raisins

2 tablespoons coconut powder

Directions:

Blend all the ingredients until smooth

Add a few ice cubes to make it chilled

Add your desired toppings

Nutritions:

Calories 284  Fat: 10.1 g  Carbs: 24 g  Protein: 15 g  Fiber: 5.6 g

The Sweet Potato Acid Buster

Preparation Time: 5 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

1 cup sweet potato, chopped

1 cup almond milk

¼ teaspoon nutmeg

¼ teaspoon ground cinnamon

1 teaspoon flax seed

1 small avocado, cubed

Toppings

Handful of crushed almonds

Handful of crushed cashews

3 tablespoons orange juice

Directions:

Blend all the ingredients until smooth

Add a few ice cubes to make it chilled

Add your desired toppings

Nutritions:

Calories: 784  Fat: 15.1 g  Carbs: 39 g  Protein: 14.8 g  Fiber: 5.9 g

Matcha Coconut Smoothie

Preparation Time: 5 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

1 whole banana, cubed

1 cup frozen mango, chunked

2 kale leaves, torn

3 tablespoon white beans

2 tablespoon shredded coconut

½ teaspoon matcha green tea powder

1 cup water

Directions:

Add banana, kale, mango, matcha powder and white beans to your blender

Blend until you have a nice smoothie

Add shredded coconut as topping

Serve and enjoy!

Nutritions:

Calories 249  Fat: 10.1 g  Carbs: 22 g  Protein: 14 g  Fiber 6.4 g

Banana Bread Breakfast Muffins

Preparation time: 40 minutes | Cooking time: 20 minutes | Servings: 4

Ingredients:

1/2 cup plus 2 tbs of whole oats

1/2 cup oats (processed into flour)

1/2 teaspoon baking powder

2 tablespoon vegan chocolate chips

1/4 teaspoon cinnamon

1/2 cup of a mashed ripe banana (mash the banana and then measure it)

2 tablespoons pure maple syrup

1/2 teaspoon vanilla extract

Directions:

Preheat the cooker to 360 ° F and spray a muffin pan (3-4 holes) with a non-stick spray.  Add 1/2 cup oatmeal in a food processor and beat until it breaks and forms a thick consistency of flour.  In a large container, add all the dry ingredients except the chocolate chips and mix.  Crush and mash the uneven ripe banana, add the banana and the rest of the wet ingredients to the container with the dry ingredients and mix well.  Mix the chocolate chips. Put in 3-4 muffin holes and bake for 12 minutes.   Let cool 10 mins and serve immediately or store in an airtight container for 1-2 days.

Nutrition: Carbohydrates: 59g Calories: 347   Fat: 6g

odium: 2 mg  Proteins: 15g   Sugar: 1.8g

Stracciatella Muffins

Preparation time: 30 minutes | Cooking time: 15 minutes | Servings: 6

Ingredients:

1 tablespoon vinegar

1 cup of soy milk

8 1/2-ounces flour

3/4-ounce grams brown sugar

2 packs of vanilla sugar

1/2 teaspoon salt

1 package baking soda

5-ounces vegan chocolate chip or finely grated chocolate (bittersweet)

2 tablespoons oil

Directions:

Preheat the oven to 355 ° F.

Mix the soy milk together with the vinegar and set aside.

In a large bowl, pour the flour, sugar, vanilla sugar, baking powder, and salt. Add the soybean oil and milk and mix until you get a smooth paste (with a spoon, not the blender).

Carefully fold the chocolate chips. Divide into 12 prepared muffin shapes and bake for 18 to 20 minutes until a toothpick comes out without sticky dough residue.

Nutrition: Carbohydrates: 26 g   Calories: 132   Fat: 7g

Sodium: 17 mg   Proteins: 2 g   Sugar: 22 g

Cardamom Persimmon Scones With Maple-Persimmon Cream

Preparation time: 45 minutes | Cooking time: 30 minutes | Servings: 4

Ingredients:

For the Dry Ingredients:

2 teaspoons baking powder

1 tablespoon coconut sugar

1 teaspoon cardamom

1/2 teaspoon salt

1/2 teaspoon cinnamon

3 tablespoons softened coconut oil

For the Wet Ingredients:

1/2 cup almond milk

1 teaspoon vanilla extract

1 cup plain vegan yogurt

1 teaspoon apple cider vinegar (if you use vegan yogurt)

1 cup ripe Fuyu persimmons chopped

For the Maple Cream:

2 tablespoons shredded coconut

1/2 cup chopped persimmons

3/4 cup non-dairy milk

1/4 teaspoon cinnamon

1 tablespoon maple syrup

1/4 teaspoon salt

Directions:

For Scones:

Preheat the cooker to 400 ° F. Line a baking sheet with parchment paper or leave it bare.

Combine flour, sugar, spices, baking soda, and salt in a large bowl.

Using a fork or pasta cutter, cut the coconut oil into the mixture.

Combine yogurt, almond milk, apple cider vinegar, and vanilla in a small bowl. Add the dry ingredients to the wet ingredients and stir with a wooden spoon until the mixture is well combined. Be careful not to mix too much.

Gently fold the chopped persimmons with the wooden spoon.

Flour on a flat surface like a board or a counter. Make the dough in a circle about 1.2 cm high. Cut into 8 slices and separate.

Carefully transfer the slices to the prepared baking sheet.

Bake at 400 ° F for 18 to 20 minutes. Let cool slightly before serving.

For the cream:

Combine all the constituents in a blender or food processor.

Serve with hot scones or refrigerate for up to 3 days.

Nutrition:

Carbohydrates: 45g Calories: 264  Fat: 7g  Poteins: 6g  Sugar 6g

Activated Buckwheat & Coconut Porridge With Blueberry Sauce

Preparation time: 10 minutes | Cooking time: 5 minutes | Servings: 1

Ingredients for the Porridge:

1/2 cup coconut milk

1 and 1/2 cups soaked and washed buckwheat

2 tablespoons rice malt syrup

1/2 teaspoon cinnamon  - 2 tablespoons coconut oil

1/2 teaspoon natural vanilla essence

Ingredients for the Blueberry Sauce:

1 tablespoon rice malt syrup

1 cup blueberries (if you are using frozen, ensure they have defrosted)

3-4 tablespoons of water or coconut water

Ingredients for the Toppings:

Banana  - Roast coconut flakes

Directions:

Using a high-speed mixer or food processor, mix all the ingredients for the porridge and pour it into the bowl. Clean and mix the blueberry sauce (if not mixed well, you may need to add more water, but you don't want it to drip) Blueberry sauce in a buckwheat porridge, and with a spoon, you can make your whirlwind. Add toppings and enjoy your healthy breakfast!

Nutrition:

Carbohydrates: 118g Calories: 338  Fat: 26g  Proteins: 20g   Sugar: 10g

Sweet Molasses Brown Bread

Preparation time: 1 hr 30 minutes | Cooking time: 30 minutes | Servings: 6

Ingredients:

1/2 cup molasses

1 1/2 cups almond milk, warmed

4 tablespoons coconut oil or non-dairy butter, softened

1 2/3 cups white whole-wheat flour (or regular whole wheat flour)

3 cups unbleached of all-purpose flour, plus more for dusting

2 – 3 tablespoons unsweetened cocoa powder

1/2 teaspoon ground nutmeg

2 tablespoon rice malt syrup

1 1/4 teaspoons salt

Old-fashioned rolled oats for spray on top, optional

2 1/2 teaspoons instant yeast

Directions:

Combine dry ingredients, including yeast in a large bowl, make a hole in the mixture. Add the milk, molasses, and butter and mix with a wooden spoon until the dough is damp and unkempt, then knead by hand until the dough is thick.

Put the dough in a large bowl of oil (or leave it in a bread bucket); cover with a plastic wrap or cloth and let rise in a warm place until its size doubles, about 1 hour.

Turn the dough onto a surface that has been floured, divide it into 3 pieces, and mold it into bread.

Place the dough in a lightly greased baking sheet (or lined with parchment paper) or place it in greased forms and sprinkle with oatmeal.

Let the dough rise, protected in a warm place for 45 minutes to an hour until almost doubled in size.

Meanwhile, preheat the oven to 350 F. at the end of the rise time.

Bake for atleast 25 to 30 mins until the color is darker , and a toothpick or tester inserted in the center comes out clean.

Remove the bread from the cooker and let cool in a rack.

Serve warm or at room temperature

Nutrition:

Carbohydrates: 584g Calories: 314 Fat: 63g

Sodium: 321 Mg Protein: 63g Sugar: 25g

Vegan Clam Chowder

Preparation Time: 5 minutes | Cooking Time: 40 minutes | Servings 6-8

Ingredients:

1 1/2 cups of Garbanzo Beans-cooked

1 1/2 cups of chopped Oyster Mushrooms*

2 cups of Garbanzo Bean Flour

1 cup of mashed White Onions

1/2 cup of chopped Butternut Squash

1/2 cup of medium diced Kale

1 cup of Homemade Hempseed Milk

1 cup of Aquafaba

2 teaspoons of Dill

1/2 teaspoon of Cayenne Powder

2 teaspoons of Basil

1 tablespoon of Pure Sea Salt

1 tablespoon of Grape Seed Oil

7 cups Water

Directions:

Pour Aquafaba and 6 cups of Spring Water into a large pot.

Add cooked Garbanzo Beans, chopped vegetables, and half of each seasoning to the pot.

Bring to a rolling boil and cook on medium heat for 10 minutes, stirring occasionally.

Whisk Hempseed Milk, Grape Seed Oil, 1 cup of Spring Water and the rest of the seasonings in a separate bowl. Slowly whisk in the Chickpea Flour.

Continue adding the flour, whisking constantly, until it is fully combined and there are no lumps.

Slowly pour the mixture into the pot with vegetables and whisk to avoid lumps.

Add chopped Oyster Mushrooms and cook on low heat for 10 minutes. Stir the soup occasionally.

Serve and enjoy your Vegan Clam Chowder!

Nutrition:

Calories: 127  Fat: 3.5g  Carbs: 3.6g  Protein: 21.5g  Fiber: 0.4g

Healthy Salad

Preparation Time: 5 minutes | Cooking Time: 5 minutes | Servings: 2

Ingredients:

2 cups of torn Watercress

1/2 of sliced Cucumber

1 tablespoon of Key Lime Juice

2 tablespoons of Olive Oil

Pure Sea Salt, to taste

Cayenne Powder, to taste

Directions:

Pour Key Lime Juice and Olive Oil into a salad bowl. Mix them well to combine.

Slice the Cucumber and add to the bowl.

Tear Watercress and add to the bowl.

Sprinkle Cayenne Powder and Pure Sea Salt on top according to your liking.

Mix thoroughly.

Enjoy your quick Detox Salad!

Nutrition:

Calories: 301  Fat: 12.2g  Carbs: 15g  Protein: 28.8g  Fiber: 0.9g

Basil Avocado Pasta

Preparation Time: 5 minutes | Cooking Time: 20 minutes | Servings: 4

Ingredients:

4 cups of cooked Spelt pasta

1 medium diced Avocado

2 cups of halved Cherry Tomatoes

1 minced fresh Basil

1 teaspoon of Agave Syrup

1 tablespoon of Key Lime Juice

1/4 cup of Olive Oil

Directions

Place the cooked pasta in a huge bowl.

Add diced Avocado, halved Cherry Tomatoes, and minced Basil into the bowl.

Stir all the ingredients until well combined.

Whisk Agave Syrup, Olive Oil, Pure Sea Salt and Key Lime juice in a separate bowl. Pour it over the pasta and stir until well combined.

Nutrition:

Calories: 127  Fat: 3.5g  Carbs: 3.6g  Protein: 21.5g  Fiber: 0.4g

Crunchy Quinoa Meal

Preparation Time: 5 minutes | Cooking Time: 25 minutes | Servings: 2

Ingredients:

3 cups coconut milk

1 cup rinsed quinoa

1/8 teaspoon ground cinnamon

1 cup raspberry

1/2 cup chopped coconuts

Directions:

In a saucepan, pour milk and bring to a boil over moderate heat.

Add the quinoa to the milk and then bring it to a boil once more.

You then let it simmer for at least 15 minutes on medium heat until the milk is reduced.

Stir in the cinnamon then mix properly.

Cover it then cook for 8 minutes until the milk is completely absorbed.

Add the raspberry and cook the meal for 30 seconds.

Serve and enjoy.

Nutrition:

Calories: 271 cal;  Fat: 3.7g;  Carbs: 54g;  Proteins: 6.5g

Raisins – Plume Smoothie (RPS)

Preparation time: 10 minutes | Cooking time: 0 minutes  | Servings: 1

Ingredients:

1 Teaspoon Raisins

2 Sweet Cherry

1 Skinned Black Plume

¼ Coconut Water

Directions:

Flash 1 teaspoon of Raisin in warm water for 5 seconds and drain the water completely.

Rinse, cube Sweet Cherry and skinned black Plum

Pour all the items inside a blender and blend till you achieve a homogenous smoothie.

It is now okay, for you to enjoy the inevitable detox smoothie.

Nutrition:

Calories: 150 Fat: 1.2 g  Carbohydrates: 79 g  Protein: 3.1 g

Nori Clove Smoothies (NCS)

Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 1

Ingredients:

¼ Cup Fresh Nori

1 Cup Cubed Banana

1 Teaspoon Diced Onion or ¼ Teaspoon Powdered Onion

½ Teaspoon Clove

1 Tablespoon Agave Syrup

Directions:

Rinse ANCS Items with clean water.

Finely chop the onion to take one teaspoon and cut fresh Nori

Boil 1½ teaspoon with 2 cups of water, remove the particle, allow to cool, measure 1 cup of the tea extract

Pour all the items inside a blender with the tea extract and blend to achieve homogenous smoothies.

Transfer into a clean cup and have a nice time with a lovely body detox and energizer.

Nutrition:

Calories: 78  Fat: 2.3 g  Carbohydrates: 5 g  Protein: 6 g

Brazil Lettuce Smoothies (BLS)

Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 1

Ingredients:

1 Cup Raspberries

½ Handful Romaine Lettuce

½ Cup Walnut Milk

2 Brazil Nuts

½ Large Grape with Seed

1 Cup Soft jelly Coconut Water

Date 1 tablespoon rice malt syrup to Taste

Directions:

In a clean bowl rinse the vegetable with clean water.

Chop the Romaine Lettuce and cubed Raspberries and add other items into the blender and blend to achieve homogenous smoothies.

Serve your delicious medicinal detox.

Nutrition:

Calories: 168  Fat: 4.5 g  Carbohydrates: 31.3 g  Sugar: 19.2 g  Protein: 3.6 g

Apple – Banana Smoothie (ABS)

Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 1

Ingredients:

I Cup Cubed Apple

½ Burro Banana

½ Cup Cubed Mango

½ Cup Cubed Watermelon

½ Teaspoon Powdered Onion

3 Tablespoon Key Lime Juice

Date 1 tablespoon rice malt syrup  to Taste (If you like)

Directions:

In a clean bowl rinse the vegetable with clean water.

Cubed Banana, Apple, Mango, Watermelon and add other items into the blender and blend to achieve homogenous smoothies.

Serve your delicious medicinal detox.

Alternatively, you can add one tablespoon of finely dices raw red Onion if powdered Onion is not available.

Nutrition:

Calories: 99  Fat: 0.3g  Carbohydrates: 23 grams  Protein: 1.1 g

Ginger – Pear Smoothie (GPS)

Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 1

Ingredients:

1 Big Pear with Seed and Cured

½ Avocado

¼ Handful Watercress

½ Sour Orange

½ Cup Ginger Tea

½ Cup Coconut Water

¼ Cup Spring Water

Date Agave Syrup to satisfaction

Directions:

Firstly boil 1 cup of Ginger Tea, cover the cup and allow it cool to room temperature.

Pour all the AGPS Items into your clean blender and homogenize them to smooth fluid.

You have just prepared yourself a wonderful Detox Romaine Smoothie.

Nutrition:  Calories: 101.  Protein: 1 g  Carbs: 27 g  Fiber: 6 g

Cantaloupe – Amaranth Smoothie (CAS)

Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 1

Ingredients:

½ Cup Cubed Cantaloupe

¼ Handful Green Amaranth

½ Cup Hemp Milk

1 Cup Coconut Water

1 Teaspoon Agave Syrup (if you like)

Directions:

You will have to rinse all the ACAS items with clean water.

Chop green Amaranth, cubed Cantaloupe, transfer all into a blender and blend to achieve homogenous smoothie.

Pour into a clean cup; add Agave syrup and homemade Hemp Milk.

Stir them together and drink.

Nutrition:

Calories: 55  Fiber: 1.5 g  Carbohydrates: 8 mg

Garbanzo Squash Smoothie (GSS)

Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 1

Ingredients:

1 Large Cubed Apple

1 Fresh Tomatoes

1 Tablespoon Finely Chopped Fresh Onion or ¼ Teaspoon Powdered Onion

¼ Cup Boiled Garbanzo Bean

½ Cup Coconut Milk

¼ Cubed Mexican Squash Chayote

1 Cup Energy Booster Tea

Directions:

You will need to rinse the AGSS items with clean water.

Cook Garbanzo Bean, drain the water and allow it to cool.

Pour all the AGSS items into a high-speed blender and blend to achieve homogenous smoothie.

You may add Date Sugar.

Serve your amazing smoothie and drink.

Nutrition:

Calories: 82.  Carbs: 22 g  Protein: 2 g Fiber: 7 g

Strawberry – Orange Smoothies (SOS)

Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 1

Ingredients:

1 Cup Diced Strawberries

1 Removed Back of Seville Orange

¼ Cup Cubed Cucumber

¼ Cup Romaine Lettuce

½ Kelp

½ Burro Banana

1 Cup Soft Jelly Coconut Water

½ Cup Water

Date Sugar.

Directions:

Use clean water to rinse all the vegetable items of ASOS into a clean bowl.

Chop Romaine Lettuce; dice Strawberry, Cucumber, and Banana; remove the back of Seville Orange and divide into four.

Transfer all the ASOS items inside a clean blender and blend to achieve a homogenous smoothie.

Pour into a clean big cup and fortify your body with a palatable detox.

Nutrition:

Calories 298 Calories from Fat 9.Fat 1g | Cholesterol 2mg | Sodium 73mg  |  Potassium 998mg | Carbohydrates 68g |

Fiber 7g | Sugar 50g

Tamarind – Pear Smoothie (TPS)

Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 1

Ingredients:

½ Burro Banana

½ Cup Watermelon

1 Raspberries

1 Prickly Pear

1 Grape with Seed

3 Tamarind

½ Medium Cucumber

1 Cup Coconut Water

½ Cup Distilled Water

Directions:

Use clean water to rinse all the ATPS items.

Remove the pod of Tamarind and collect the edible part around the seed into a container.

If you must use the seeds then you have to boil the seed for 15mins and add to the Tamarind edible part in the container.

Cubed all other vegetable fruits and transfer all the items into a high-speed blender and blend to achieve homogenous smoothie.

Nutrition:

Calories: 199 | Carbohydrates: 47 g | Fat: 1g Protein: 6g

Currant Elderberry Smoothie (CES)

Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 1

Ingredients:

¼ Cup Cubed Elderberry

1 Sour Cherry

2 Currant

1 Cubed Burro Banana

1 Fig

1Cup 4 Bay Leaves Tea

1 Cup Energy Booster Tea

Date Sugar to your satisfaction

Directions:

Use clean water to rinse all the ACES items

Initially boil ¾ Teaspoon of Energy Booster Tea with 2 cups of water on a heat source and allow boiling for 10 minutes.

Add 4 Bay leaves and boil together for another 4minutes.

Drain the Tea extract into a clean big cup and allow it to cool.

Transfer all the items into a high-speed blender and blend till you achieve a homogenous smoothie.

Pour the palatable medicinal smoothie into a clean cup and drink.

Nutrition:

Calories: 63 | Fat: 0.22g | Sodium: 1.1mg | Carbohydrates: 15.5g

Fiber: 4.8g | Sugars: 8.25g | Protein: 1.6g

CHAPTER 17:    2° Book - the Cookbook -

This diet is tailored to keep the body’s acidity levels low and alkaline levels high. In doing so, the body’s natural reaction to disease is boosted, and in turn, naturally detoxifies the body.

There are a great number of potential benefits that accompany the alkaline diet, and they all begin with a strong focus on plant-based meals, heavy in fruits and vegetables, and greens.  These foods are rich in fiber, plant compounds, vitamins, and minerals. These powerful, natural foods give your body the tools to boost its immune system and provide a natural defense against a great number of diseases. All of this is crucial for middle-aged people.

The microbiome of an individual’s gut is positively transformed through the right food choices, and healthy microbes further reduce the risk of contracting diseases. A plant-based diet also offers greater physical energy through positive nutrition and improved digestion.

Benefits of this amazing diet

The alkaline diet has a lot of benefits in maintaining a person's health. Its benefits are mostly provided by decreasing the consumption of unhealthy foods and eating more vegetables and fruits. To get the most out of any diet regimen is to accompany it with other healthy and fundamental routines like exercise. It is a great idea to start an alkaline diet to improve your everyday life as we are drowning in bad health with our lazy lifestyle and fast foods. The following is a list of benefits that can be provided by this diet.

Weight loss

One of the main reasons that this diet is effective in reducing weight is that it makes people stop consuming Western foods, which are highly caloric, oily, and sugary. Weight loss occurs when you eat less or equal amounts of calories that you can burn. If you follow this diet—which is low in sugar, fat, and processed foods—you can get your perfect body.  Any diet whose main component is eating unprocessed plant-based foods is shown to reduce the causes of heart disease and also obesity. The foods listed in these recipes are low in calories, except for some nuts and oils, but even if you eat a large quantity of them due to excessive hunger, they will not overthrow your daily calorie intake by much.

Improves kidney function

Acidic diets mostly affect the health of the kidneys and damage the layers inside the organ system. To promote kidney health, the pH of the urine mustn't be acidic.

By consuming a lot of alkaline food and removing acidic foods from our daily routine, we can reach this pH in which our kidneys remain safe and healthy. Alkaline diets do not affect the pH of the blood, but they can significantly affect the urine.

Drinking a lot of water alongside this diet can improve kidneys even more. If you're suffering from any chronic kidney disease, then you should know that this diet is not targeted for you. You can follow the diet after consulting your doctor first.

Reduces the risk of heart disease

Heart disease is the major cause of death in the world. It is mainly caused by eating lots of fat and oily foods, which results in the development of plaque and blockage of arteries. In this diet, the consumption of fats goes down significantly, decreasing the chances of developing heart disease. It has also been shown that growth hormones are related to decreased rates of heart disease. An alkaline diet increases the levels of growth hormones, so, in turn, it decreases heart disease as well.

Increases intestinal health

With the addition of whole grains, there is a list of nuts and seeds that you can eat on this diet.

It contributes to an increase in fiber intake, which increases the health of small and large intestines. It helps manage regular bowel movements, which reduces the risk of developing many diseases.

It helps the brain

The growth hormone is not only related to a better heart condition but also helps manage the health of the mind. It is related to an increase in memory and cognition.

Decreases the level of inflammation

Diets rich in fresh fruits and vegetables show a great decrease in oxidative stress and inflammation. This leads to less discomfort and fewer diseases developing in our bodies.

Here are Strategies to adopt the diet effectively.

1.      Drink water - Water is probably our body's most important (after oxygen) resource. Hydration in the body is very important as the water content determines the body's chemistry. Drink between 8-10 glasses of water to keep the body well hydrated.

Smoothies are a drink, and by drinking them, you are ultimately fulfilling your water intake for the day. This diet requires you to drink one gallon of water daily, but that can be difficult. But dehydration is a serious problem that leads to anxiety. To prevent that, you need to drink lots of water, which the smoothie diet helps you with.

2.      Avoid acidic drinks like Tea, coffee, or soda - Our body also attempts to regulate the acid and alkaline content. There is no need to blink in carbonated drinks as the body refuses carbon dioxide as waste!

3.      Breathe - Oxygen is the explanation that our body works, and if you provide the body with adequate oxygen, it should perform better. Sit back and enjoy at least five minutes of very slow breaths.

4.      Avoid food with preservatives and food colors - Our body has not been programmed to absorb such substances, and the body then absorbs them or retains them as fat.

Satiate your urges for a snack by eating vegetables, soaked nuts, or almonds, even walnuts.

5.      Sleep well, and remain calm and composed even when under stress. Our mind regulates the digestive system, and only when in a relaxed, focused condition can you realize it functions properly. Relax, then, and remain safe!

How To Prepare The Body

It should be clear that it is a restrictive diet low in calories. Because it is low in calories and an intensive diet, weight loss can be seen, but the person needs to assess whether they can handle a low caloric diet. Being too ambitious with this diet may be incorrect, so if you want to try the diet, be careful. This diet has been suggested to be followed throughout one’s entire life, with any diet, if you start cutting foods firmly and then revert to your old routine of eating unhealthy meals, the chances are that the weight loss and benefits you see will get reversed. This is a risk in this diet as well. When starting, set reasonable goals and don't go too strongly. Let your body get used to it and then start setting up more ambitious goals.

Numerous individuals endeavor prevailing fashion diets or those which guarantee snappy outcomes trying to get in shape. These diets may bring about the present moment, yet after some time, this can be an exceptionally unhealthy approach to getting thinner. Also, numerous individuals recover weight when they go off their exacting diet.

An alkaline diet is wealthy in nourishments, which are generally low in calories, for example, most vegetables and natural products.

A significant number of the nourishments that are high in fat and calories are likewise acidifying, so when these nourishments are expelled from the diet, a characteristic and healthy weight loss will happen. These nourishments incorporate red meat, greasy food sources, and high-fat dairy items, for example, whole milk and cheddar, sugar, and liquor. When you quit eating these nourishments, your body will be a lot healthier, less acid, and you’ll additionally get more fit all the while.

Since the diet is healthy, you can stay with it long haul. Numerous individuals who start an alkaline diet exclusively to get in shape find countless different advantages. An expanded energy level, protection from an ailment, and a general improvement in health and prosperity are among the numerous benefits you can understand of an alkaline diet.

There are a ton of insane diets available that guarantee to assist you with shedding pounds. Shockingly, on the off chance that you take a gander at the healthy benefit of a portion of these diets, they are regularly seriously deficient. If you have to get thinner, you ought to do it while eating food that is useful for your body, with the goal that you will get healthier rather than merely more slender.

An alkaline diet is a healthy way to deal with weight loss that will keep you stimulated, healthy, and inspired to drop the pounds. An alkaline diet is not the same as different diets since it centers mostly around the impact that nourishments have on the acidity or the alkalinity of the body.

At the point when nourishments are processed and used by the body, they produce what is usually alluded to as “alkaline debris” or “acid debris.” The absolute most acidic nourishments, for example, organic citrus products, really produce an alkaline effect when eaten.

At the point when increasingly alkaline nourishments are eaten instead of acid nourishments, the pH. of the body can be acclimated to an ideal degree of roughly 7.3. While this isn’t incredibly alkaline, it is sufficient to receive numerous healthful rewards.

Why People Fail To Lose Weight On this Diet

Lack of motivation tops the list when it comes to reasons why people fail to lose weight.

You have to be motivated with hopes and dreams to carry on till the end. Starting glamorously only to give up days later is not worth it.

The second reason people fail on this diet is a reluctance to follow the proper procedures.

Why People Succeed

In the end, people who follow through with this diet are strong-willed individuals who have a goal in mind. The moment you decide this is the right thing for you, you will stick with this diet.

Diets rarely work when you are being compelled; it only works when you are determined to make them work for your good.

CHAPTER 18:    Breakfast Recipes

Alkaline Blueberry Spelt Pancakes

Preparation Time: 6 minutes | Cooking Time: 20 minutes | Servings: 3

Ingredients:

2 cups Spelt Flour

1 cup Coconut Milk

1/2 cup Alkaline Water

2 tablespoons Grapeseed Oil

1/2 cup Agave

1/2 cup Blueberries

1/4 teaspoon Sea Moss

Directions:

Mix the spelt flour, agave, grapeseed oil, hemp seeds, and the sea moss together in a bowl.

To the mixture, add in 1 cup of hemp milk and alkaline water until you get the consistency mixture you like.  Crimp the blueberries into the batter.

Heat the skillet to moderate heat then lightly coat it with the grapeseed oil.  Pour the batter into the skillet then let them cook for approximately 5 minutes on every side.  Serve and Enjoy.

Nutrition:

Calories: 203 kcal; Fat: 1.4g; Carbs: 41.6g; Proteins: 4.8g

Alkaline Blueberry Muffins

Preparation Time: 5 minutes | Cooking Time: 20 minutes | Servings: 3

Ingredients:

1 cup Coconut Milk

3/4 cup Spelt Flour

3/4 Teff Flour

1/2 cup Blueberries

1/3 cup Agave

1/4 cup Sea Moss Gel

1/2 teaspoon Sea Salt

Grapeseed Oil

Directions:

Adjust the temperature of the oven to 365 degrees. Grease 6 regular-size muffin cups with muffin liners.

In a bowl, mix together sea salt, sea moss, agave, coconut milk, and flour gel until they are properly blended. You then crimp in blueberries.  Coat the muffin pan lightly with the grapeseed oil.

Pour in the muffin batter.  Bake for at least 30 minutes until it turns golden brown.  Serve.

Nutrition: Calories: 160 kcal; Fat: 5g; Carbs: 25g; Proteins: 2g

Bell Pepper & Mushroom Omelet

Preparation Time: 15 minutes | Cooking Time: 25 min. | Servings: 4

Ingredients:

30 tsp garbanzo bean flour (chickpea flour)

2 cups water

Sea salt and freshly ground black pepper, to taste

½ cup unsweetened almond milk

½ of an onion, chopped

¼ cup fresh mushrooms, cut into slices

¼ cup red bell pepper, seeded and diced

1 tablespoon chives, minced

Directions:

Preheat the oven to 350 degrees F. Lightly grease a pie dish.

In a bowl, add the flour, water, salt, black pepper, and almond milk and beat until well combined.

In another bowl, mix together the onion, bell pepper, and mushrooms. Top with vegetable mixture evenly.  Sprinkle with chives evenly. Bake for about 20-25 minutes.

With a knife, cut into equal sized wedges and serve.

Nutrition:  Calories 121 kcal;  Total Fat 8 g;  Saturated Fat 2.4 g;  Cholesterol 279 mg

Sodium 187 mg; Total Carbs 2.9 g;   Fiber 0.6 g  Sugar 1.6 g;  Protein 10 g

Tofu & Veggie Scramble

Preparation Time: 15 minutes | Cooking Time: 15 minutes | Servings: 2

Ingredients:

½ tablespoon olive oil

1 small onion, chopped finely

1 small red bell pepper, seeded and chopped finely

1 cup cherry tomatoes, chopped finely

1½ cups firm tofu, crumbled and chopped

Pinch of cayenne pepper

Pinch of ground turmeric

Sea salt, to taste

Directions:

In a skillet, heat oil over medium heat and sauté the onion and bell pepper for about 4-5 minute.

Add the tomatoes and cook for about 1-2 minutes.

Add the tofu, turmeric, cayenne pepper and salt and cook for about 6-8 minutes.

Serve hot.

Nutrition:

Calories 212 - Total Fat 11.8g - Saturated Fat 2.2g - Cholesterol 0 mg

Sodium 147 mg - Total Carbs 14.6 g - Fiber 4.4g  Sugar 8g -  Protein 17.3g

Alkaline Blueberry Breakfast Cake

Preparation Time: 15 minutes Cooking Time:  7 hours Servings: 6

Ingredients:

1 tablespoon grapeseed oil

3/4 cup spelt flour

3/4 cup teff flour

1/4 teaspoon sea salt

1 cup coconut milk

1/3 cup agave

1/2 cup fresh blueberries

Directions:

Grease a cake pan with grapeseed oil and line with parchment paper. Set aside. Make sure that the cake pan will fit inside the Instant Pot. In a bowl, mix together the spelt and teff flour.

Add the salt and stir to combine everything. In another bowl, combine the milk and agave. Stir the wet ingredients to the dry ingredients and fold until well-combined or until the lumps are formed. Add in the blueberries last.

Pour the batter into the prepared cake pan. Place in the Instant Pot and close the lid. Make sure that the vent is not set to the sealing position. Adjust the cooking time to 7 hours.

Nutrition:  Calories: 293 Protein: 7.4g Carbs: 39.8g Sugar: 7.6g Fat: 13g

Zucchini Bacon

Preparation Time: 10 minutes | Cooking Time: 6 minutes | Servings: 4

Ingredients:

3 zucchinis, sliced thinly lengthwise or into large strips

1/4 cup date sugar

1/4 cup spring water

1 tablespoon sea salt

1 tablespoon onion powder

1/2 teaspoon cayenne pepper powder

1/2 teaspoon ground ginger

1 tablespoon liquid smoke

Grapeseed oil for frying

Directions:

Place all ingredients except for the grapeseed oil in a bowl. Allow the zucchini strips to marinate for at least 2 hours in the fridge. On the Instant Pot, press the Sauté button and heat the oil until it slightly smokes. Fry the marinated zucchini strips for 3 minutes on each side until crispy.

Nutrition:

Calories: 36 | Protein: 0.64g | Carbs: 8.7g | Sugar: 6.5g | Fat: 0.09g

Alkaline Spelt Bread

Preparation Time: 15 minutes | Cooking Time:  6 hours | Servings: 8

Ingredients:

4-1/2 cups spelt flour

2 teaspoons sea salt

2 cups spring water

1/4 cup agave

Grapeseed oil for brushing the bread

A dash of sesame seeds

Directions:

Use the hook attachment of the mixer to mix the ingredients.  In a bowl, mix the spelt flour and salt. Place in a mixer and mix for 10 seconds.  Add in the water and agave. Mix for 10 minutes until the dough is formed.

Coat the dough with grapeseed oil and place in a clean bowl. Allow to rest for at least 1 hour. Line the bottom of the Instant Pot with parchment paper.

Sprinkle the dough with sesame seeds and place inside the Instant Pot. Close the lid but do not set the vent to the Sealing position.

Press the Slow Cook button and adjust the cooking time to 6 hours.

Nutrition:

Calories: 331 Protein: 14.3g Carbs: 68.7g  Sugar: 6.7g Fat: 2.4g

Alkaline Crustless Quiche

Preparation Time: 15 minutes | Cooking Time: 4 hours | Servings: 4

Ingredients:

1 cup garbanzos bean flour

3/4 cup fresh coconut milk

1 tablespoon sea salt

1 tablespoon oregano

1/4 teaspoon cayenne pepper

2 cups mushrooms, sliced

1 cup kale, chopped

1/2 cup white onions, chopped

1/2 cup yellow peppers, seeded and chopped

Directions:

Place the garbanzos bean flour, coconut milk, salt, oregano, and cayenne pepper. Mix until a smooth batter is formed.

Stir in the rest of the ingredients. Place a parchment paper in the bottom of the Instant Pot and pour over the mixture. Close the lid but do not set the vent to the Sealing position.

Press the Slow Cook button and adjust the cooking time to 4 hours.

Nutrition:

Calories: 328 Protein: 12.1g - Carbs: 40g - Sugar: 7.3g - Fat: 14.9g

Savory Breakfast Salad

Preparation Time: 15-30 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

For the sweet potatoes: Sweet potato: 2 small

Salt and pepper: 1 pinch

Coconut oil: 1 tbsp

For the Dressing: Lemon juice: 3 tbsp

Salt and pepper: 1 pinch each

Extra virgin olive oil: 1 tbsp

For the Salad: Mixed greens: 4 cups

For Servings: Hummus: 4 tbsp

Blueberries: 1 cup

Ripe avocado: 1 medium

Fresh chopped parsley

Hemp seeds: 2 tbsp

Directions:

Take a large skillet and apply gentle heat. Add sweet potatoes, coat them with salt and pepper and pour some oil. Cook till sweet potatoes turns browns.

Take a bowl and mix lemon juice, salt, and pepper. Add salad, sweet potatoes, and the serving together. Mix well and dress and serve

Nutrition:

Carbs: 57. 6g - Protein: 7. 5g - Fats: 37. 6g - Calories: 523 Kcal

Overnight Chocolate Oatmeal

Preparation Time: 10 minutes | Cooking Time: 0 minutes | Servings: 2

Ingredients:

1 cup unsweetened almond milk

1 cup rolled oats

1 tablespoon cacao powder

8-10 drops liquid stevia

¼ cup fresh blueberries

1 tablespoon unsweetened dark mini chocolate chips

Directions:

In a large bowl, add all the ingredients except blueberries and chocolate chips and mix until well combined. Cover the bowl and refrigerate overnight. Top with chocolate chips and blueberries and serve.

Nutrition:

Calories 209 | Total Fat 6 g |Saturated Fat 1.5 g | Cholesterol 0 mg | Sodium 93 mg

Total Carbs 35.1 g | Fiber 5.8 g | Sugar 4.2 g  Protein 6.8 g

Spicy Tomato Bean Soup

Preparation Time: 15 min. | Cooking Time: 1 hour 20 min. | Servings: 6-8

Ingredients:

10 chopped Plum Tomatoes

1 chopped Tomatillo

3 cups of cooked Garbanzo Beans

1/2 cup of chopped Red Bell Pepper

1/2 cup of minced Onions

1/2 cup of chopped Green Bell Pepper

2 teaspoons of Onion Powder

1 teaspoon of Cayenne Powder*

1 teaspoon of Sweet Basil

1 teaspoon of Oregano - 1/2 teaspoon of Achiote

2 teaspoons of Pure Sea Salt

2 teaspoons of Grape Seed Oil

Directions:

Add Grape Seed Oil, Bell Peppers, Onions and Tomatillo to a large pot.  Sauté vegetables on medium heat for 4 to 5 minutes. Put Garbanzo Beans, seasonings, Tomatoes, and Spring Water to the stockpot. Stir and bring to a boil. Cook on low heat for about 1 hour. Stir occasionally. Cut the Sausage Links into slices and add them a couple of minutes before the soup is fully cooked. Serve and enjoy your Spicy Tomato Soup!

Nutrition:

Calories: 338 | Fat: 3.8g | Carbs: 58.3g | Protein: 15.4g  Fiber: 2.4g

Vegan Clam Chowder

Preparation Time: 5 minutes | Cooking Time: 40 minutes | Servings 6-8

Ingredients:

1 1/2 cups of cooked Garbanzo Beans

1 1/2 cups of chopped Oyster Mushrooms*

2 cups of Garbanzo Bean Flour - 1 cup of mashed White Onions

1/2 cup of chopped Butternut Squash

1/2 cup of medium diced Kale

1 cup of Homemade Hempseed Milk

1 cup of Aquafaba - 2 teaspoons of Dill

1/2 teaspoon of Cayenne Powder  - 2 teaspoons of Basil

1 tablespoon of Pure Sea Salt - 1 tablespoon of Grape Seed Oil

7 cups of Spring Water

Directions:

Pour Aquafaba and 6 cups of Spring Water into a large pot.

Add cooked Garbanzo Beans, chopped vegetables, and half of each seasoning to the pot. Bring to a rolling boil and cook on medium heat for 10 minutes, stirring occasionally. Whisk Hempseed Milk, Grape Seed Oil, 1 cup of Spring Water and the rest of the seasonings in a separate bowl. Slowly whisk in the Chickpea Flour.

Continue adding the flour, whisking constantly, until it is fully combined and there are no lumps. Slowly pour the mixture into the pot with vegetables and whisk to avoid lumps.  Add chopped Oyster Mushrooms and cook on low heat for 10 minutes. Stir the soup occasionally. Serve and enjoy your Vegan Clam Chowder!

Nutrition:

Calories: 127 kcal - Fat: 3.5g - Carbs: 3.6g - Protein: 21.5g - Fiber: 0.4g

Healthy Salad

Preparation Time: 5 minutes | Cooking Time: 5 minutes | Servings: 2

Ingredients:

2 cups of torn Watercress

1/2 of sliced Cucumber

1 tablespoon of Key Lime Juice

2 tablespoons of Olive Oil

Pure Sea Salt, to taste

Cayenne Powder, to taste

Directions:

Pour Key Lime Juice and Olive Oil into a salad bowl. Mix them well to combine. Slice the Cucumber and add to the bowl. Tear Watercress and add to the bowl.

Sprinkle Cayenne Powder and Pure Sea Salt on top according to your liking. Mix thoroughly. Enjoy your quick Detox Salad!

Nutrition:

Calories: 301 kcal | Fat: 12.2g | Carbs: 15g | Protein: 28.8g | Fiber: 0.9g

Zucchini Bread Pancakes

Preparation Time: 10 minutes | Cooking Time: 40 minutes | Servings: 4

Ingredients:

1 cup of minced Zucchini

2 cups of Spelt Flour*

1/4 cup of pureed Burro Bananas

1/2 cup of chopped Walnuts

2 tablespoons of Date Sugar

1 tablespoon of Grape Seed Oil

2 cups of Homemade Walnut Milk

Directions:

Take a large bowl, add Spelt Flour* and Date Sugar to it. Whisk all well. Put pureed Burro Bananas and Homemade Walnut Milk into the bowl. Stir the mixture thoroughly until all ingredients are combined and there are no lumps.

Mix chopped Walnuts and minced Zucchini with other ingredients in the bowl. Warm a skillet pan with Grape Seed Oil on medium heat. Pour prepared some zucchini batter into the pan to form the pancakes (3 to 4 inches across). Cook each pancake for about 5 minutes on each side.

Nutrition:

Calories: 377 kcal;  Fat: 14.9g;  Carbs: 60.7g;  Protein: 6.4g

Basil Avocado Pasta

Preparation Time: 5 minutes | Cooking Time: 20 minutes | Servings: 4

Ingredients:

4 cups of cooked Spelt pasta

1 medium diced Avocado

2 cups of halved Cherry Tomatoes

1 minced fresh Basil

1 teaspoon of Agave Syrup

1 tablespoon of Key Lime Juice

1/4 cup of Olive Oil

Directions

Place the cooked pasta in a large bowl. Add diced Avocado, halved Cherry Tomatoes, and minced Basil into the bowl. Stir all the ingredients until well combined.

Whisk Agave Syrup, Olive Oil, Pure Sea Salt and Key Lime juice in a separate bowl.  Pour it over the pasta and stir until well combined. Enjoy your Basil Avocado Pasta!

Nutrition:

Calories: 127kcal - Fat: 3.5g - Carbs: 3.6g - Protein: 21.5g - Fiber: 0.4g

White Sandwich Bread

Preparation Time: 10 minutes | Cooking Time: 20 minutes | Servings: 16

Ingredients:

1 cup warm water

2 tablespoons active dry yeast

4 tablespoons oil

2 ½ teaspoons salt

2 tablespoons raw sugar or 4 tablespoons maple syrup /agave nectar

1 cup warm almond milk or any other nondairy milk of your choice

6 cups all-purpose flour

Directions:

Add warm water, yeast and sugar into a bowl and stir. Set aside for 5 minutes or until lots of tiny bubbles are formed, sort of frothy.   Add flour and salt into a mixing bowl and stir. Pour the oil, yeast mix and milk and mix into dough. If the dough is too hard, add a little water, a tablespoon at a time and mix well each time. If the dough is too sticky, add more flour, a tablespoon at a time. Knead the dough until soft and supple. Use hands or hook attachment of the stand mixer.   Now spray some water on top of the dough.

Keep the bowl covered with a towel. Let it rest until it doubles in size.   Remove the dough from the bowl and place on your countertop. Punch the dough.    Line a loaf pan with parchment paper. You can also grease with some oil if you prefer. Place the dough in the loaf pan. Now spray some more water on top of the dough. Keep the loaf pan covered with a towel. Let it rest until the dough doubles in size.

Bake in a preheated oven at 370 degrees for about 40 – 50 minutes. Let it cool to room temperature. Cut into 16 equal slices and use as required. Store in a breadbox at room temperature.

Nutrition:

209 Calories - 4g Fat - 35g Carbohydrate - 1g Protein

Perfect Breakfast Shake

Preparation Time: 5 minutes | Cooking Time: 0 minutes | Servings: 2

Ingredients:

3 tablespoons, raw cacao powder

1 cup, almond milk

2 frozen bananas

3 tablespoons, natural peanut butter

Directions:

Use a powerful blender to combine all the ingredients. Process everything until you have a smooth shake. Enjoy a hearty shake to kickstart your day.

Nutrition:

330 Calories | 15g Fats | 41g Carbohydrates | 11g Proteins

Sprouted Toast with Creamy Avocado and Sprouts

Preparation Time: 10 minutes | Cooking Time: 15 minutes | Servings: 3

Ingredients:

2 small sized bread sprouts

1 cup of finely cut tomatoes

2 moderate size avocados

1 small cup of alfalfa

Pure sea salt and bell pepper

Directions:

Add the avocado, alfalfa, and tomatoes to the bread and season to taste with pure sea salt and pepper.  Have a sumptuous breakfast with any freshly extracted juice of your choice.

Nutrition:

82 calories | 15g fiber | 30g protein | 7g sugar

Banana Barley Porridge

Preparation Time: 5 minutes | Cooking Time: 30 minutes | Serving: 2

Ingredients:

1 cup unsweetened coconut milk, divided

1 small banana, peeled and sliced

½ cup barley

3 drops liquid stevia

¼ cup coconuts, chopped

Directions:

Mix barley with half coconut milk and stevia in a bowl and mix well. Cover and refrigerate for about 6 hours. Mix the barley mixture with coconut milk in a saucepan. Cook for 5 minutes on medium heat.

Top with chopped coconuts and banana slices. Serve.

Nutrition:

434 Calories | 35g Fat 26g Carbs | 6.7g Protein

Onion & Mushroom Tart with a Nice Brown Rice Crust

Preparation Time 10 minutes | Cooking Time 55 minutes | Serving: 1

Ingredients:

1 ½ pounds, mushrooms, button, portabella,

1 cup, short-grain brown rice

2 ¼ cups, water   - ½ teaspoon, ground black pepper

2 teaspoons, herbal spice blend

1 sweet large onion

7 ounces, extra-firm tofu

1 cup, plain non-dairy milk

2 teaspoons, onion powder

2 teaspoons, low-sodium soy

1 teaspoon, molasses

¼ teaspoon, ground turmeric

¼ cup, white wine

¼ cup, tapioca

Directions:

Cook the brown rice and put it aside for later use. Slice the onions into thin strips and sauté them in water until they are soft. Then, add the molasses, and cook them for a few minutes.   Next, sauté the mushrooms in water with the herbal spice blend.

Once the mushrooms are cooked and they are soft, add the white wine or sherry. Cook everything for a few more minutes.    In a blender, combine milk, tofu, arrowroot, turmeric, and onion powder till you have a smooth mixture   On a pie plate, create a layer of rice, spreading evenly to form a crust.

The rice should be warm and not cold. It will be easy to work with warm rice. You can also use a pastry roller to get an even crust. With your fingers, gently press the sides. Take half of the tofu mixture and the mushrooms and spoon them over the tart dish. Smooth the level with your spoon.   Now, top the layer with onions followed by the tofu mixture.

You can smooth the surface again with your spoon. Sprinkle some black pepper on top.   Bake the pie at 350o F for about 45 minutes. Toward the end, you can cover it loosely with tin foil. This will help the crust to remain moist.   Allow the pie crust to cool down, so that you can slice it. If you are in love with vegetarian dishes, there is no way that you will not love this pie.

Nutrition:

245 Calories - 16.4g Fats - 6.8g Proteins - 18.3g Carbohydrates

Sweet Potato and Kale Breakfast Hash

Preparation time: 10 minutes | Cooking time: 15 minutes | Servings: 2

Ingredients:

1 teaspoon avocado oil

2 cups peeled and cubed sweet potatoes

½ cup chopped kale

½ cup diced onion

½ teaspoon sea salt

½ teaspoon freshly ground black pepper

½ avocado, cubed (optional)

1 to 2 teaspoons sesame seeds or hemp seeds (optional)

Directions:

In a large skillet over medium heat, heat the avocado oil. Add the sweet potatoes, kale, onion, salt, and pepper, and sauté for 10 to 15 minutes, or until the sweet potatoes are soft. Remove from the heat.

Gently stir in the avocado and sesame seeds (if using), transfer to 1 large or 2 small plates, and enjoy.

Nutrition:

Calories: 176 kcal - Fat: 3.3g - Carbs: 14.8g - Protein: 17.0g

CHAPTER 19:    Lunch

Healthy And Delicious Fried Rice

Preparation Time: 20 minutes | Cooking Time: 60 minutes | Servings: 2

Ingredients:

½ cup sliced zucchini

1 tablespoon Grape seed oil

½ cup Sliced mushrooms

¼ Cubed Onions

½ cup, sliced Bell Pepper

1 cup Cooked Quinoa

Cayenne pepper and sea salt to your taste

Directions:

Heat grape seed oil in a pan, then sauté the onion until it fries appropriately. Add the vegetables and leave them to cool for at least 6 minutes. Ensure the vegetables don't overcook and become too soft.

Add 1 cup of cooked quinoa or wild rice. Cook until it becomes lightly brown. Then serve and enjoy.

Nutrition:

Calories 198 kcal | Total Fat 1.2 g | Saturated Fat 11.5 g | Cholesterol 123 mg | Sodium 142 mg | Total Carbs 4.5 g | Sugar 3.3 g Fiber 0.3 g | Protein 3.4 g

Classic Homemade Hummus

Preparation Time: 35 minutes | Cooking Time: 60 minutes | Servings: 7

Ingredients:

1/3 cup homemade tahini butter

Onion powder

2 tablespoons Olive oil

Sea salt to your taste

2 tablespoons Key lime juice

1 cup cooked chickpeas

Directions:

Use your food processor to blend all the above-listed ingredients. Then serve and enjoy

Nutrition:

Calories 21 |  Total Fat 20 g | Saturated Fat 7 g |  Cholesterol 38 mg | Sodium 12 mg

Total Carbs 8 g |  Sugar 1 g |  Fiber 6 g |  Protein 5 g

Delicious And Juicy Portobello Burgers

Preparation Time: 35 minutes | Cooking Time: 50 minutes | Servings: 3

Ingredients:

1 Sliced Avocado

1 Sliced tomato

2 large Portobello mushroom caps

1 teaspoon dried oregano

1 teaspoon Cayenne pepper

1 cup Purslane

2 tablespoons Dried Basil

3 tablespoons Olive oil

Directions:

Slice off almost half of the top of the mushroom, also slice off the mushroom's stems. Properly combine oregano, onion powder, cayenne pepper, olive oil, and basil in a little bowl. Put the top of the mushroom on the sheet and add little grape seed oil.

Add marinade on the mushroom cap using a big spoon, and leave it to sit for at least 12 minutes. Pre-heat your oven to 425F, and then bake the mushrooms for at least 10 minutes. Check how well they have cooked, then turn the other side to bake for at least 12 minutes. Now, place the base of your baked mushroom cap on a flat plate, then top with the upper part of your baked mushroom cap.

Nutrition:

Calories 28 kcal - Total Fat 17.3 g - Saturated Fat 4.5 g - Cholesterol 175 mg

Sodium 165 mg - Total Carbs 3.5 g - Sugar 0.4 g - Fiber 0.9 g - Protein 7.2 g

Alkaline Blueberry Muffins

Preparation Time: 35 minutes | Cooking Time: 50 minutes | Servings: 8

Ingredients:

1/3 cup Agave syrup

¾ cup Spelled flour

½ cup Blueberries

1 cup Coconut milk

½ cup Sea miss gel: ½

Grape seed oil

½ teaspoon Sea salt

3/4 cup  Teff flour

Directions:

Pre-heat your oven to about 365F.

Then you grease six cups of muffins.

Take a big bowl and mix sea moss gel, agave syrup, coconut milk, sea salt, and flour until it becomes well blended. Then add the blueberries. Take the grape seed oil and coat your muffin pan, then add the muffin batter.

Then bake for at least 30 minutes.

Nutrition:  Calories: 231; Total Fat: 51g; Carbohydrates: 25g; Protein: 44g

Veggie Fajitas Tacos

Preparation Time: 18 minutes | Cooking Time: 50 minutes | Servings: 4

Ingredients :

Avocado

6  Corn- Free tortillas:

1 Onion

1 tablespoon Grape seed oil

2 Bell peppers

½ Juice, key lime

3 large Portobello mushrooms

Directions:

Remove the stalks of the mushrooms, also remove the gills and wipe the tops. Then you cut it into ½ inch thick slices. Slice your bell peppers and onions thinly.

Take a big skillet and medium heat; add onion, one tablespoon of grapeseed oil, and pepper. Then cook for at least 2 minutes. Add the seasonings and the mushrooms. Stir properly and leave it to cook until it becomes soft. Now warm tortillas, then take out your fajitas mix into the middle of the tortillas.

Then serve with avocado and the key lime juice.

Nutrition:

Calories 17 kcal;  Total Fat 16 g; Saturated Fat 2.1 g;  Cholesterol 0 mg

Sodium 8 mg; Total Carbs 2.8 g;  Sugar 1.8 g; Fiber 0.4 g; Protein 9 g

Vegan Flatbread Pizza

Preparation Time: 25 minutes | Cooking Time: 60 minutes | Servings: 5

Ingredients:

2 teaspoon Grape seed oil

1 ½ cups flour

1 teaspoon Onion powder:

2 teaspoon Agave syrup

1 teaspoon Oregano

2 teaspoon Sesame seed

1 teaspoon Sea salt

Directions:

Pre-heat your oven to 400F.

Mix all the ingredients listed above, and add ½ cup of natural spring water in a large bowl. Then slowly add water until you mold the dough into balls.  Use grape seed oil to coat the baking sheet lightly.  You have to add flour in your hands to roll out the dough into the baking sheet successfully.

Brush the top of the crust with grape seed oil, and use a fork to push holes. Then bake the crust for at least 10 minutes. Go ahead and prepare the pizza sauce as you are waiting for the crust to get cooked. When the crust is thoroughly cooked, add onions, pizza sauce, peppers, mushroom, and Brazil nuts cheese. Then bake your pizza for at least 60 minutes. Then serve and enjoy.

Nutrition:

Calories 16;  Total Fat 5.1 g;  Saturated Fat 1.1 g;  Cholesterol 121 mg

Sodium 48 mg;  Total Carbs 8.9 g;  Sugar 3.8 g;  Fiber 2.1 g;  Protein 6.3 g

Tef Grain Burgers

Preparation Time: 10 minutes | Cooking Time: 15 minutes | Serving: 2

Ingredients:

1/4 cup bell peppers, finely diced

1 teaspoon oregano

1 teaspoon basil

Sea salt and cayenne pepper

1/4 of diced onion

1-1/2 cups garbanzo bean flour

1 teaspoon dill

1 tablespoon grape seed oil

1-1/2 cups cooked grains

Directions  :

Pour a tablespoon of grape seed oil into a pan and sauté the onions and pepper until soft.

Mix the sautéed vegetables and the other ingredients in a large bowl.

Use your fingers to form patties and cook them on each side for about 4 minutes, or until they are crunchy.

Nutrition:

Calories: 221 kcal - Fat: 3.7g - Carbs: 54g - Protein: 6.5g - Fiber: 3.5g

Enoki Mushroom Pasta

Preparation Time: 25 minutes | Cooking Time: 1 hour | Servings: 4

Ingredients:

2 packs of enoki mushrooms, about 400 grams total

8 round slices of butternut squash, fresh

3 medium white onions; peeled, sliced

4 medium bell peppers; cored, sliced

2 cups cherry tomatoes

1 ½ teaspoons sea salt

4 tablespoons coconut oil

Directions:

Prepare the squash: cut the squash into eight slices, peel them, and then remove seeds. Take a large pot half full with water, place it over medium-high heat, bring it to a boil, and then add butternut squash.

Cook squash for 30 to 45 minutes until tender, pour out the excess cooking liquid, and then mash by using a fork. Add onion, bell pepper, and mushrooms into the pot and then let it simmer for 15–20 minutes until tender.

Season with salt, then remove the pot from heat and let the mixture cool for 15 minutes. Add coconut oil, wait until it melts, and then stir well. Divide pasta evenly among four plates, top with cherry tomatoes, and then serve.

Nutrition:

669 Calories - 88.3g Carbs - 29.8g Fat - 11.7g Protein

Tuna Bites

Preparation Time: 15 minutes | Cooking Time: 0 minute | Servings: 4

Ingredients

2/3 sheet of nori

2 cups walnuts, chopped

4 key limes, juiced

2 Roma tomatoes

¼ teaspoon onion powder

¼ teaspoon dried oregano

¼ teaspoon ginger powder

¼ teaspoon dried thyme

¼ teaspoon sea salt

¼ teaspoon cayenne powder

2 tablespoons coconut oil

Directions

Prepare the nori sheets: fold it into three equal folds and then cut along the first crease to remove one-third of the nori sheet.  Now fold the cut one-third of nori sheet in half, cut along the crease, lay these pieces on top of each other, fold them in half, and then cut along the crease.

Repeat with the remaining nori sheet and place the pieces into a food processor.  Prepare the tomatoes: cut off the tops, and then cut each tomato into five equal pieces.  Add tomatoes into the food processor, add remaining ingredients, cover with the lid, and then pulse for 3–4 minutes until well mixed and thoroughly blended.

Shape the mixture into rough balls, transfer them to a plate, and then serve.

Nutrition:

474 Calories - 14.2g Carbs - 42.7g Fat - 8.3g Protein

Juicy Portobello Burgers

Preparation Time: 15 minutes | Cooking Time: 20 minutes | Servings: 4

Ingredients

4 large Portobello mushroom caps

2 large avocados; pitted, peeled, flesh sliced

2 medium tomato, sliced

2 cups purslane

Marinade

2 teaspoons cayenne pepper

4 teaspoons dried basil

2 teaspoons dried oregano

1 teaspoon onion powder

6 tablespoons olive oil

Directions

Prepare the mushrooms: slice it like a bun by removing the stem from each mushroom and then slice off ½-inch of the top.  Prepare the marinade: take a small bowl, place all of its ingredients in it, and then whisk until well combined.

Take a cookie sheet, line it with foil, grease it with oil, and then place the prepared mushroom caps on it. Pour the prepared marinade into each mushroom cap and then let it rest for 10 minutes.  Meanwhile, preheat the oven to 425ºF. After 10 minutes, place the mushroom caps into the oven and then bake for 10 minutes per side until tender.

When done, distribute baked mushroom caps among plates, cap-side up, and then stuff evenly with avocado, tomato, and purslane. Serve straight away.

Nutrition:

324 Calories - 8.9g Carbs - 30.6g Fat - 4.1g Protein

Barred Zucchini Hummus Wrap

Preparation Time: 15 minutes | Cooking Time: 10 minutes | Servings: 4

Ingredients

½ of medium red onion; peeled, sliced

2 medium plum tomato, sliced

2 cups romaine lettuce, chopped

2 large zucchinis  - ½ teaspoon sea salt

½ teaspoon cayenne pepper

2 tablespoons grapeseed oil

4 spelt flour tortillas

8 tablespoons hummus, homemade

Directions

Rinse the zucchinis, cut their ends, and then cut into slices. Take a grill pan, place it over medium heat, grease the pan generously with oil, and let it heat. Meanwhile, take a medium bowl, place zucchini slices in it, season with salt and cayenne pepper, pour in the oil, and then toss until well coated.

Spread the zucchini slices onto the heated grill pan, cook for 3 minutes until golden-brown, then turn the zucchini slices and continue cooking for another 2 minutes. Set aside until needed.  Heat the tortillas: place them onto the grill pan and then cook for 1 minute per side until hot and grill marks appear on the bread.

Assemble the wraps: working on one wrap at a time, spread 2 tablespoons of hummus on one side of a tortilla, spread one-fourth of the zucchini slices, and then top with ½ cup lettuce and one-fourth of the tomato slices. Wrap tightly, repeat with the remaining tortillas, and then serve

Nutrition:

270 Calories - 32g Carbs - 21g Fat - 17g Protein

Vegetable Tacos

Preparation Time: 10 minutes | Cooking Time: 12 minutes | Servings: 4

Ingredients

4 large Portobello mushrooms

2 medium red bell peppers; cored, sliced

4 medium green bell peppers; cored, sliced

2 medium white onion; peeled, sliced

2/3 teaspoon onion powder

2/3 teaspoon habanero seasoning

2/3 teaspoon cayenne pepper

1 key lime, juiced

2 tablespoons grapeseed oil

2 medium avocados; peeled, pitted, sliced

8 tortillas, corn-free

Directions

Prepare the mushrooms: remove their stems and gills, rinse them well, and then slice mushrooms into 1/3-inch-thick pieces. Take a large skillet pan, place it over medium heat, add 1 tablespoon oil and when hot, add onion and bell pepper and then cook for 2 minutes until tender-crisp.

Add sliced mushrooms, sprinkle with all the seasoning, stir until coated, and then continue cooking for 7–8 minutes until vegetables have softened.  Meanwhile, heat the tortillas until warm.

Assemble the tacos: spoon the cooked fajitas evenly into the center of each tortilla, top with avocado, and drizzle with lime juice.  Serve straight away.

Nutrition:

414.7 Calories | 73.3g Carbs | 7.4g Fat | 19.4g Protein

Spicy Kale

Preparation Time: 5 minutes | Cooking Time: 15 minutes | Servings: 4

Ingredients:

¼ cup white onion, diced

1 bunch of kale, fresh

¼ cup red pepper, diced

¼ teaspoon sea salt

1 teaspoon crushed red pepper

2 tablespoons grapeseed oil

Directions:

Prepare the kale: rinse it well, remove its stem, and then cut the leaves into bite-size pieces. Drain well by using a salad spinner.  Take a large skillet pan, place it over high heat, add oil and when hot, add onion and red pepper, season with salt, and then cook for 3 minutes or until beginning to tender.

Switch heat to low, add kale leaves into the pan, stir until mixed, then cover the pan with a lid and continue cooking for 5 minutes.

Sprinkle red pepper over kale, toss until mixed, return lid over the pan, and cook for another 3 minutes until vegetables have become tender.  Serve straight away.

Nutrition:

155 Calories - 34.7g Carbs - 65.3g Fat

Zucchini Noodles with Avocado Sauce

Preparation Time: 10 minutes | Cooking Time: 20 minutes | Servings: 4

Ingredients:

4 large zucchinis, destemmed

4 avocados; pitted, peeled, sliced

4 cups basil leaves

48 cherry tomatoes, sliced

1 ½ teaspoon salt

1 cup walnuts, chopped

8 tablespoons key lime juice

1 cup of water

Directions:

Prepare zucchini: remove the ends of each zucchini and then make noodles by using a spiralizer or vegetable peeler. Set aside until needed.

Place avocado into a blender, add basil, salt, and nuts, pour in lime juice and water, and then pulse at high speed for 1–2 minutes until smooth sauce comes together.

Transfer zucchini noodles into a large bowl, pour in the blended sauce, add tomatoes, and then toss until well combined and noodles are coated with the sauce.  Serve straight away.

Nutrition:

240 Calories - 10g Carbs - 22g Fat - 3g Protein

Beautifully Curried Eggplant

Preparation Time: 5 minutes | Cooking Time: 5 minutes | Serving: 2

Ingredients:

1 piece of roasted eggplant (make sure to remove the contents from the shell and reserve juice from about 1 lemon)

1 teaspoon of sea salt

1 teaspoon of curry powder

Water as required

Cooked quinoa required for serving

Directions:

Take a food processor and add eggplant, lemon juice, sesame oil, salt, curry powder and blend the whole mixture well. Take a small sized saucepan and place it over medium heat.

Add the eggplant mix to your saucepan and gently warm it for about 5 minutes. Add water to thin it if required. Serve the curried eggplants over some delicious quinoa!

Nutrition

81 Calories | 2.8g Fats | 14g Carbs | 8g Fiber

Coconut Milk and Glazing Stir Fried Tofu

Preparation Time: 10 minutes | Cooking Time: 5 minutes  | Serving: 4

Ingredients:

1 pound of firm tofu

3 medium sized Zucchinis

3 pieces of tomatoes

1 piece of red bell pepper

1 piece of green bell pepper

½ a pound of green beans

1 to 1 and a ½ cup of fresh coconut milk

2 tablespoon of cold pressed extra virgin olive oil

Sea salt as needed

Pepper as needed

½ a tablespoon of curry powder

¼ tablespoon of ginger

Fresh assorted selection of Herbs

Directions:

Dice your tofu. Chop up your zucchinis. Chop up the bell peppers, tomatoes, beans into small portions. Take a pan and place it over medium heat, add oil and heat it up Add tofu and fry them for about 2-3 minutes. Add pepper bell, beans, zucchini and stir fry for 2-3 minutes. Add tomatoes and coconut milk and stir well and cook for a while  Season with some ginger, salt, pepper, curry powder, and herbs. Serve with some wild rice or soba noodles.

Nutrition:

210 Calories - 17g Fats - 8g Carbs - 3g Fiber

Culturally Diverse Pumpkin Potato Patties

Preparation Time: 10 minutes | Cooking Time: 5 minutes | Serving: 2

Ingredients:

1 pound of 450g pumpkin

1 pound of 450g potatoes

2.5 ounce of soy 75g soy flour

4 tablespoons of water

3 tablespoons of chopped up parsley

Sea salt as needed

Organic salt as needed

Just a pinch of pepper

Cold Pressed Extra virgin olive oil

Directions:

Peel the skin of your pumpkin and potatoes. Take a grater and grate both of them into chunky pieces. Take a bowl and add 2 tablespoons of soy flour and 4 tablespoons of water

Take another bowl and add your grated potatoes and pumpkin alongside soy flour. Add flour to the mix and mix them well. Season with a bit of salt, parsley, and pepper. Take a pan and place it over medium heat. Add oil and heat it up. Prepare patties from the mixture and fry them in hot oil for about 2-3 minutes until they are brown

Nutrition

375 Calories - 16g Fats - 46g Carbs - 7g Fiber

Italian Leek Fry

Preparation Time:  10minutes | Cooking Time: 20 minutes | Serving: 2

Ingredients:

2 silvered stalks of leeks

2 diced up middle sized white onion

1 silvered Zucchini

2 coarsely diced up tomatoes

2 tablespoon of extra virgin olive oil

1 teaspoon of sea salt

1 tablespoon of parsley

1 teaspoon of oregano

½ a teaspoon of curry powder

Freshly ground black pepper

½ a cup of water

Directions:

Take a medium sized pan and add olive oil, heat it over medium heat. Add onions and sauté them until lightly browned. Add zucchinis and cook for about 3-4 minutes  Pour water and cover up the pan. Lower down the heat to low and let it simmer for 10 minutes Add tomatoes and season with some pepper and curry powder. Cook for 10 minutes, making sure to keep the lid closed. Once done, season with some more parsley and salt. Serve with some bread if you require your meal to have greater alkaline value!

Nutrition:

80 Calories - 7g Fats - 4g Carbs - 1g Fiber

Almond and Celery Mix of Delight

Preparation Time:  60 minutes | Cooking Time: 0 minute | Serving: 2

Ingredients:

10 ounces of sliced up knob celery

6-7 ounce of cubed up apples

2/3 cups of water

1/3 cup of almonds

½ of a lemon

½ a tablespoon of salt

Pepper as needed

Directions:

Take a medium sized bowl and add apples, celery, and lemon juice. Mix everything well. Blend your almonds in a blender and add some water to get a very nice and smooth paste. Add the paste to a bowl and season with some salt and pepper. Mix well and chill for 60 minutes

Add the paste to your bowl with apples and serve!

Nutrition

221 Calories | 15g Fats | 23g Carbs | 3g Fiber

Spicy Tofu Burger

Preparation Time: 5 minutes | Cooking Time: 15 minutes | Serving: 4

Ingredients:

500g of firm tofu

100g of green bell pepper

6 teaspoon of organic chili sauce

½ a teaspoon of sea salt

2 teaspoon of extra virgin olive oil

Pepper as needed

Directions:

Chop up the tofu, bell peppers and onions into tiny pieces. Take a pan and place it over medium heat Add oil and heat it, add the cut veggies and stir fry for 5 minutes. Add tofu and stir fry for another 15 minutes. Add chili sauce into the mix and season with some pepper and salt to adjust the flavor accordingly   Add water and wet the mixture. Serve with alkaline bread, keeping the mixture between two pieces of bread

Nutrition:

496 Calories  - 13g Fats -  74g Carbs -  6g Fiber

Alkaline Mushroom Gravy

Preparation Time: 12 minutes | Cooking Time: 15 minutes |  Serving: 3

Ingredients:

1 pinch each cayenne pepper sea salt and

1 cup homemade walnut milk

2 tablespoons of finely chopped walnuts  - 1/4 diced onion

1/2 teaspoon fresh thyme

1-1/2 tablespoons amaranth

2 tablespoons grape seed oil

1 cup thinly sliced mushrooms

1/2 cup homemade vegetable broth

Directions:

Over medium heat, add grape seed oil to a large saucepan. After this, add mushrooms and onion and add a pinch of cayenne pepper and sea salt. Allow to cook for 4 minutes.  Add amaranth and beater to coat. Allow this to cook for 90 seconds.

Afterward, gradually whisk in walnut milk and, vegetable broth Start this with 1/2 cup walnut milk and increase as you move on.  Again, season with a pinch of cayenne pepper and sea salt. Over low heat, stir frequently, and cook until condensed. Add all the walnuts and stir. Serve over plant-based biscuits.

Nutrition:

Calories: 221 Fat: 3.7g | Carbs: 54g Protein: 6.5g | Fiber: 3.5g

Margherita Pizza

Preparation Time: 10 minutes | Cooking Time: 5 minutes | Servings: 1

Ingredients:

1 tablespoon phylum husk powder

¼ teaspoon salt

½ teaspoon dried oregano

1 egg (egg consumption should be minimized)

1 tablespoon avocado oil

3 tablespoons low-sugar marinara sauce

½ cup sliced vegan mozzarella cheese

1 tablespoon chopped fresh basil

Directions:

Line a baking sheet with aluminum foil. Turn the oven to low broil. Combine the phylum husk powder, salt, oregano, and egg in a blender. Blend for 30 seconds. Set aside. In a sauté pan or skillet, over high heat, warm the avocado oil.

Pour the crust mixture into the pan, spreading it out into a circle. Cook until the edges are browned, then flip the crust and cook for an additional minute. Transfer the crust to the prepared baking sheet. Spread the marinara sauce over the top and cover with the vegan mozzarella cheeses. Broil until the cheese is melted and bubbling. Top with the basil and enjoy.

Nutrition:

Calories: 545 Cal; Fat: 41 g; Protein: 32 g; Carbs: 12 g;  Fiber: 8 g

Basil Zucchinis and Eggplants

Preparation Time: 10 minutes | Cooking Time: 20 minutes | Servings: 4

Ingredients:

1 tablespoon olive oil

2 zucchinis, sliced

1 eggplant, roughly cubed

2 scallions, chopped

1 tablespoon sweet paprika

juice of 1 lime

1 teaspoon fennel seeds, crushed

salt and black pepper to the taste

1 tablespoon basil, chopped

Directions:

Heat a pan with the oil over medium heat, add the scallions and fennel seeds and sauté for 5 minutes.   Add zucchinis, eggplant and the other ingredients, toss, cook over medium heat for 15 minutes more, divide between plates and serve as a side dish.

Nutrition:

Calories: 97 kcal - Cal Fat: 4 g - Fiber: 2 g - Carbs: 6 g - Protein: 2 g

Noodles With Avocado Sauce

Preparation Time: 30 minutes | Cooking Time: 45 minutes | Servings: 3

Ingredients

½ cup Walnuts

2 cups Basil

2 Avocados

4 teaspoons Key lime juice

2 large Zucchini

2 sliced Cherry tomatoes

Sea salt to your taste

½ cup Water

Directions:

Use a spiralizer to Prepare zucchini noodles. Then blend the remaining ingredients until they become smooth. Combine the cherry tomatoes, the noodles, and the avocado sauce in a mixing bowl.

Nutrition:

Calories 26 | Total Fat 13.5 g | Saturated Fat 4.2 g | Cholesterol 541 mg

Sodium 21 mg | Total Carbs 7.6 g | Sugar 1.4 g | Fiber 3.8 g | Protein 4.3 g

Chickpeas Burgers

Preparation Time: 35 minutes | Cooking Time: 55 minutes | Servings: 3

Ingredients

1 cup Garbanzo beans flour

1 teaspoon Grape seed oil

2 teaspoons Oregano - 2 teaspoons Basil

½ teaspoon Cayenne pepper

½ cup Kale: diced

1, diced Plum tomato

2 teaspoons Onion powder

2 teaspoons Sea salt

½ cup diced Green peppers

½ teaspoon Ginger powder

1 teaspoon Dill

½ cup spring water

Directions:

Mix the vegetables and seasonings in a big bowl, then add the flour. Add water and combine the other ingredients until it forms a patty. You can add more flour if the patty is too light. Add the grape seed oil to a skillet, then let the patty boil on each side for at least 2 minutes on medium heat.   Then flip continually until each side becomes brown. Serve on Alkaline flatbread. Enjoy.

Nutrition:

Calories 174 | Total Fat 12.3 g | Saturated Fat 4.8 g | Cholesterol 32 mg Sodium 597 mg | Total Carbs 4.5 g | Fiber 0.6 g | Sugar 1.9 g | Protein 12 g

Alkaline Electric Flatbread

Preparation Time: 40 minutes | Cooking Time: 60 minutes | Servings: 6

Ingredients:

2 teaspoons Oregano

2 teaspoons Basil

2 tablespoons Grape seed oil

2 teaspoons Onion powder

2 cups Spelt flour

¼ teaspoon  Cayenne pepper

1 tablespoon Sea salt

¾ cup spring water

Directions:

Combine the Spelt flour and the seasonings until it becomes appropriately mixed. Add ¼ cup of the spring water and grape seed oil into the mixture.

Add water slowly until the mixture forms balls. Spread the flour unto a workstation, then work on the dough for at least 4 minutes before dividing the dough into 5 parts. Ensure the five parts are equal. Now roll each of the balls into 5 inches circle.

Put the rolled flour balls on a skillet and place on medium heat. Don't grease the skillet with oil. Flip the balls at 3 minutes intervals until it is well cooked. Then serve and enjoy.

Nutrition:

Calories 19 | Total Fat 17.5 g | Saturated Fat 7.1 g | Cholesterol 20 mg Sodium 28 mg | Total Carbs 5.5 g | Sugar 2.8 g | Fiber 3.8 g | Protein 3 g

Southern Amazing Salad

Preparation Time: 15 minutes | Cooking Time: 0 minute | Serving: 2

Ingredients

5 cups of Romaine lettuce

½ a cup of sprouted black beans

1 cup of halved cherry tomatoes

1 diced avocado

¼ cup of chopped almonds

½ cup of fresh cilantro

½ a cup of Salsa Fresca

Directions

Take a large sized bowl and add lettuce, tomatoes, beans, almonds, cilantro, avocado, Salsa Fresco. Toss everything well and mix them. Divide the salad into serving bowls and serve!

Nutrition

370 Calories | 16g Fats | 44g Carbs | 14g Fiber

Lentil-Stuffed Potato Cakes

Preparation Time: 15 Minutes | Cooking Time: 30 minutes | Servings: 4

Ingredients

For the Cakes:

Salt - 1 bay leaf - 10 medium gold potatoes

1 cup potato starch- add more for dusting

For the Stuffing:

Coconut oil for panfrying

Salt and freshly ground black pepper

1 medium onion, chopped

4-ounces mushrooms - 2 tablespoons olive oil

3⁄4 cup dried green lentils (preferably French lentils)- cooked

Directions

Combine the 7 cups of water, potatoes and bay leaf in a large pot and boil until the potatoes are tender. Poke with a fork to ensure they are cooked. Rinse the potatoes under cold water when done; the skins will peel off easily. Now mash the potatoes until smooth and add the potato starch, stir to make dough. Add more potato starch if the dough feels too sticky.  For the stuffing, add olive oil to a sauté pan and place over medium high heat.

Add in onions and cook as you stir for 5 minutes. Add in the lentils together with pepper and salt (to taste) and cook for 2 minutes. Set aside. To make the cakes, scoop about 3 tablespoons of the dough on your hand and press it into your palm.

Add a spoonful of stuffing on top of the dough and fold it over to close it. Shape it into a round disk. Now add coconut oil to a skillet and heat over medium heat. Cook the potato cakes on both sides until golden, roughly 4 minutes per side.

Nutrition: Calories: 197

Cabbage Wraps with Avocado, Asparagus, Stroberries

Preparation Time: 30 Minutes | Cooking Time: 0 minutes | Servings: 1

Ingredients:

Raw pecan nuts (roughly chopped), 125 ml, ½ cup

Fresh sliced strawberries, 124 ml, ½ cup

Cabbage leaves, two (2) large

Ripe avocado (pitted & sliced), ½

Green asparagus spears (250 ml), one (1) cup

Directions:

Spread out the cabbage sheets on a clean kitchen work surface. Share the asparagus shear among each cabbage leaf and place them on the edge of the leaf. Share the avocado slices on each leaf and put them on top of the asparagus spears. Share the strawberries over each leaf and spread on top of the avocado slices. Share the pecan nuts between each leaf and spread it on the strawberries. Wrap the leaves with all ingredients inside them. Serve with soy sauce

Nutrition: Calories: 146

Millet Tabbouleh, Lime and Cilantro

Preparation Time: 15 Minutes | Cooking Time: 20 minutes | Servings: 6

Ingredients:

Lime juice, ½ cup

Cilantro (chopped), ½ cup

Hot sauce, 5-6 drops (Tabasco)

Olive oil, ¼ cup and two (2) teaspoons (divided)

Tomatoes (diced), two (2) large

Green onions, two (2) bunches

Cucumber (peeled, and juiced), two (2)

Millet (rinsed and drained), one (1) cup

Directions:

Heat olive oil in a saucepan over medium heat. Add the millet and fry until it begins to smell fragrant (this takes between three (3) to four (4) minutes). Add about six (6) cups of water and bring to boil.

Wait for about fifteen (15) minutes. Turn off the heat, wash and rinse under cold water. Drain the millet and transfer to a large bowl. Add cucumbers, tomatoes, lime juice, cilantro, green onions, the ¼ cup oil, and hot sauce. Season with pepper and salt to taste.

Nutrition: Calories: 240

Macaroni and Cheese

Preparation time: 20 minutes | Cooking Time: 50 minutes | Servings: 8-10

Ingredients:

12 ounces of any alkaline pasta

1/4 cup of Chickpea Flour - 1 cup of raw Brazil Nuts

1/2 teaspoon of Ground Achiote

2 teaspoons of Onion Powder

1 teaspoon of Pure Sea Salt

2 teaspoons of Grape Seed Oil

1 cup of Homemade Hempseed Milk

1 cup of Spring Water + extra for soaking

Juice from 1/2 Key Lime

Directions:

Put Brazil Nuts in a medium bowl and cover them with Spring Water. Soak overnight. Cook your favorite alkaline pasta. Preheat your oven to 350 degrees Fahrenheit. Place the cooked pasta in a baking dish and drizzle extra Grape Seed Oil to prevent it sticking to the bottom. Add all ingredients to a blender and blend for 2 to 4 minutes until smooth. Pour the Brazil nut sauce over the macaroni and mix well. Put the baking dish in the oven and bake for about 30 minutes. Serve and enjoy your Macaroni and Cheese!

Useful Tips

If you don’t have prepared Homemade Hempseed Milk, add Coconut Milk instead. If you want to make the top crispy, broil the pasta for about 5 minutes.

Nutrition:

Calories: 360 kcal  - Fat: 6g - Carbs: 13.4g - Protein: 22.5g

Creamy Kamut Pasta

Preparation time: 25 minutes | Cooking Time: 50 minutes | Servings: 6

Ingredients:

Pasta:

12 ounces of Kamut Spaghetti

1 tablespoon of Tarragon

1 teaspoon of Onion Powder

1 teaspoon of Pure Sea Salt

2 tablespoons of Grape Seed Oil 6 to 8 cups of Spring Water (for boiling the pasta)

Sauce:

2 cups of chopped Kale

12 chopped Cherry Tomatoes

1/2 diced Onion

2 cups of sliced Mushrooms

1/4 cup of Garbanzo Bean Flour

2 teaspoons of Onion Powder

1 tablespoon of Oregano

1 teaspoon of Tarragon

1 teaspoon of Basil

1/4 teaspoon of Pure Sea Salt + extra 1/2 teaspoon

1/8 teaspoon of Cayenne Powder + extra 1/8 teaspoon

2 tablespoons of Grape Seed Oil

2 cups of Coconut Milk

2 cups of Spring Water

Directions:

Pasta:

In a large pot, bring the Spring Water to a boil. Add Pure Sea Salt to taste.  Add Kamut Spaghetti to the boiling water. Cook for about 8 to 10 minutes until spaghetti is al dente’.   Drain the pasta and put it in a bowl. Add Pure Sea Salt, Tarragon, Onion Powder and Grape Seed Oil to maximize flavor. Mix seasonings with pasta thoroughly.

Sauce:

Add 1 tablespoon of Grape Seed Oil to a medium pot. Warm on medium heat. Add sliced Mushrooms and diced Onions to the hot oil. Cook for 3 to 5 minutes, stirring occasionally. Sprinkle 1/4 teaspoon of Pure Sea Salt and 1/8 teaspoon of Cayenne over the vegetables and stir. Put Garbanzo Bean Flour and another tablespoon of Grape Seed Oil in the pot. Stir until it is well combined with no lumps of dry flour.

Add Coconut Milk, Spring Water, 1/2 teaspoon of Pure Sea Salt, Onion Powder, Oregano, Tarragon, and Basil and stir. Cook on low heat for 20 minutes until it thickens slightly. Add cooked pasta, chopped Tomatoes and Kale to the pot. Simmer for 3 to 5 minutes until Kale is cooked then remove from heat.

Useful Tips:

Don’t store at room temperature! Creamy Kamut Pasta can be kept in the refrigerator for 3-4 days.

Nutrition:

Calories: 259 kcal | Fat: 4g | Carbs: 6g | Protein: 9g

Lemon Vegan Mozzarella Pasta

Preparation Time: 05 minutes | Cooking Time: 10 minutes | Servings: 2

Ingredients:

4 oz. maccheroni

¼ cup peas

½ cup vegan mozzarella cheese

½ tablespoon olive oil

1 lemon

Salt and pepper

Directions:

Set Instant Pot to Sauté. Add the olive oil and allow it to sizzle. Add maccheroni, peas, lemon, salt and pepper.

Lock lid and make sure vent is closed. Set Instant Pot to Manual or Pressure Cook on High Pressure for 10 minutes. When cooking time ends, release pressure and wait for steam to stop before opening lid completely. Add soy mozzarella cheese and Stir until everything is combined and coated with sauce.

Nutrition:

Calories 273, Total Fat 5. 9g, Saturated Fat 1. 3g, Cholesterol 4mg,

Sodium 44mg, Total Carbohydrate 46. 6g, Dietary Fiber 3. 7g,

Total Sugars 2. 8g, Protein 10. 3g

Kale Lasagna Roll Ups

Preparation Time: 10 minutes | Cooking Time: 15 minutes | Servings: 2

Ingredients:

½ cup Lasagna noodles

½ cup vegan mozzarella, shredded

¼ cup kale

½ cup marinara sauce

Salt and pepper to taste

Enough water

Directions:

Set Instant Pot to Sauté. Add the kale with the vegan mozzarella, pepper and salt. Stir regularly.

Add marinara sauce, water, noodles. Mix well. Stir to make sure noodles are covered with the liquid.

Lock lid and make sure vent is closed. Set Instant Pot to Manual or Pressure Cook on High Pressure for 15 minutes. When cooking time ends, release pressure and wait for steam to stop before opening lid completely.

if you would like to sprinkle a bit on top of the Lasagna when you serve it.

Nutrition:

Calories 343 kcal,  Total Fat 23. 6g,  Saturated Fat 22. 1g,  Cholesterol 17. 5mg,

Carbohydrate 16. 2g,  Dietary Fiber 3. 6g,  Total Sugars 2. 2g,  Protein 16. 4g

Basil Avocado Pasta

Preparation time: 10 minutes | Cooking Time: 20 Minutes | Servings: 4

Ingredients:

4 cups of cooked Spelt pasta

1 medium diced Avocado

2 cups of halved Cherry Tomatoes

1 minced fresh Basil

1 teaspoon of Agave Syrup

1 tablespoon of Key Lime Juice

1/4 cup of Olive Oil

Directions:

Place the cooked pasta in a large bowl. Add diced Avocado, halved Cherry Tomatoes, and minced Basil into the bowl. Stir all the ingredients until well combined. Whisk Agave Syrup, Olive Oil, and Pure Sea Salt and Key Lime juice in a separate bowl.

Pour it over the pasta and stir until well combined.

Nutrition:

Calories:  458kcal | Fat: 7g Carbs: 22g | Protein: 18g

Jamaican Jerk Patties

Preparation time: 35 minutes | Cooking Time: 1 Hour | Servings: 3-4

Ingredients:

Filling:

1 cup of cooked Garbanzo Beans

1/2 cup of diced Green Pepper - 1 chopped Plum Tomato

2 cups of chopped Mushrooms

1 cup of chopped Butternut Squash

1/2 cup of diced Onions - 1 tablespoon of Onion Powder

1 teaspoon of Ginger - 2 teaspoons of Thyme

1 tablespoon of Agave Syrup

1/2 teaspoon of Cayenne Powder

1 teaspoon of Allspice - 1/4 teaspoon of Cloves

1 teaspoon of Pure Sea Salt

Crust:

1 1/2 cups of Spelt Flour  - 1/4 cup of Aquafaba

1 teaspoon of Pure Sea Salt

1/8 teaspoon of Ginger Powder

1 teaspoon of Onion Powder

1 tablespoon of Grape Seed Oil - 1 cup of Water

Directions:

Preheat your oven to 350 degrees Fahrenheit. Add all vegetables, excluding Cherry Tomatoes, to a food processor. Pulse a few times to chop them into large pieces. Mix blended vegetables with seasonings and tomatoes in a large bowl. This constitutes the filling for the patties. In a separate large bowl, combine the Spelt Flour, Grape Seed Oil and seasonings. Pour in 1/2 cup of Spring Water and knead the dough into a ball, adding more water or flour as needed. Leave the dough to rest for 5 to 10 minutes.

Knead again for a few minutes then divide it into 8 equal parts. Make each part into a ball and roll each ball out into a 6 to 7-inch circle. Take a dough circle and place 1/2 cup of the filling in the center. Brush all edges of the dough with Aquafaba, fold it over in half and seal the edges together with a fork. Repeat step 8 until all the dough circles are filled. Lightly coat a baking sheet with a little Grape Seed Oil. Bake filled patties for about 25 to 30 minutes until golden brown.

Useful Tips:

You can serve Jamaican Jerk Patties with our Fragrant Tomato Sauce

Nutrition:

Calories: 375kcal - Fat: 2g - Carbs: 5g - Protein: 8g

Healthy Fried-Rice

Preparation time: 15 minutes | Cooking Time: 50 minutes | Servings: 2

Ingredients:

1 cup of cooked Wild Rice

1/2 cup of sliced Mushrooms

1/2 cup of cubed Zucchini

1/2 cup of cubed Bell Peppers

1/4 diced Onion

Pure Sea Salt, to taste

Cayenne Powder, to taste

1/2 tablespoon of Grape Seed Oil

Directions:

Heat Grape Seed Oil in a medium pan over medium heat. Add diced Onion to the pan and sauté until golden brown. Add the Mushrooms, Zucchini and Bell Peppers and cook for 5 more minutes. The vegetables should become a little softer. Add boiled Wild Rice to the pan and continue sautéing until lightly browned.

Serve and enjoy your Healthy Fried-Rice!

Useful Tips:

If you want, you can use cooked Quinoa instead.

Nutrition:

Calories: 234kcal Fat: 7g Carbs: 13g Protein: 11g

Meatballs

Preparation time: 10 minutes | Cooking Time: 30 minutes | Servings: 7-9

Ingredients:

1 1/2 cups of cooked Garbanzo Beans - 1 cup of Garbanzo Bean Flour

2 cups of Mushrooms - 1/4 cup of diced Green Peppers

1/2 cup of diced Onions - 2 teaspoons of Oregano

1 tablespoon of Onion Powder - 2 teaspoons of Basil

1 teaspoon of Fennel Powder

1 teaspoon of Dill - 1 teaspoon of Savory - 1 teaspoon of Sage

1/2 teaspoon of Ginger Powder

1/2 teaspoon of Ground Cloves - 1 teaspoon of Pure Sea Salt

1/2 teaspoon of Cayenne Powder

6 cups of Fragrant Tomato Sauce (see recipe)

2 tablespoons of Grape Seed Oil

Directions:

Place Mushrooms cooked Garbanzo Beans, Onions, Green Peppers and seasonings into a food processor. Blend them well for 1 minute.  Add blended mixture to a large bowl and mix in Garbanzo Bean Flour. Try to make balls. If balls do not form, add more flour. Shape the meatballs and let them rest for a couple minutes. Add Grape Seed Oil to a skillet and warm it on medium heat. Place a couple of meatballs on the skillet. Cook for 2 minutes on each side. Add Fragrant Tomato Sauce to the meatballs and simmer for additional 5 minutes. Serve and enjoy your Meatballs!

Useful Tips: You can serve it with our Flatbread or Homemade Pasta.

Nutrition:

Calories:  321kcal - Fat: 4g - Carbs: 6g - Protein: 7g

Ginger-Maple Yam Casserole

Preparation time: 10 minutes | Cooking time: 40 minutes | Servings: 4

Ingredients:

2 yams, peeled and cut into ½-inch chunks

¼ cup fresh ginger, peeled and grated

2 tbsp. avocado oil

2 tbsp. pure maple syrup

4 tsp. cardamom

A pinch of sea salt

Directions:

Preheat the oven to 375F.

In a casserole dish, combine the yams, ginger, oil, maple syrup, cardamom, and salt. Mix well.

Cover and bake for 40 minutes.

Nutrition:

Calories: 144 | Fat: 7g | Carbohydrates: 20g | Protein: 1g

Mango, Quinoa, And Black Bean Casserole With Sauce

Preparation time: 10 minutes | Cooking time: 25 minutes | Servings: 4

Ingredients:

2 cups full-fat canned coconut milk

1 cup low-sodium vegetable stock

1 cup quinoa

2 cups black beans, drained and rinsed

1 mango, finely chopped

¼ cup minced fresh mint

A pinch of sea salt, for seasoning

Directions:

Preheat the oven to 425F. In a casserole dish, combine the stock, milk, and quinoa. Cover and bake for 25 minutes. Remove the dish from the oven. Mix in the beans, mango, and fresh mint. Season with salt and serve.

Nutrition: Calories: 573 | Fat: 23g | Carbohydrates: 75g | Protein: 15g

Pesto Soba Noodles

Preparation time: 5 minutes | Cooking time: 15 minutes | Servings: 2

Ingredients:

3 tablespoons extra-virgin olive oil

1 bunch fresh basil leaves, rinsed

1 bunch fresh parsley, rinsed

1 bunch fresh cilantro, rinsed

3½ ounces soba buckwheat noodles, cooked according to package directions

Himalayan pink salt

Freshly ground black pepper

Directions:

In a blender, combine the olive oil, basil, parsley, and cilantro. Blend until smooth. In a large bowl, combine the cooked noodles and sauce. Toss to coat, season with salt and pepper, and serve.

Nutrition:

Calories: 355 | Total fat: 21g | Total carbohydrates: 36g | Fiber: 1g | Sugar: 0g | Protein: 9g

CHAPTER 20:    Dinner

Easy Cilantro Lime Quinoa

Preparation Time: 5 minutes | Cooking Time: 15 minutes | Servings: 6

Ingredients:

1 cup quinoa, rinsed and drained

½ cup fresh cilantro, chopped

1 lime zest, grated  - 2 tbsp. fresh lime juice

1 ¼ cups filtered alkaline water  - Sea salt

Directions:

Put quinoa and water to the instant pot and stir well.  Seal pot with a lid and select manual mode and set timer for 5 minutes.  When finished, allow releasing pressure naturally then open the lid.  Stir in cilantro, lime zest, and lime juice.  Season with salt and serve.

Nutrition:

Calories: 105;  Fat: 1.7 g;  Carbohydrates: 18.3 g;  Sugar: 0 g;  Protein: 4 g.

Wild Mushroom Soup

Preparation Time: 10 minutes | Cooking Time: 15 minutes | Servings: 4

Ingredients:

4 oz. walnut butter

1 chopped shallot

5 oz. chopped portabella mushrooms

5 oz. chopped oyster mushrooms

5 oz. chopped shiitake mushrooms

1 minced chive clove

1/2 tsp. dried thyme

3 cups alkaline water

1 vegetable bouillon cube

1 cup coconut cream

1/2 lb. chopped celery root

1 tbsp. white wine vinegar

Fresh cilantro

Directions:

In a cooking pan, melt the butter over medium heat. Add the vegetables into the pan then sauté until golden brown. Add the remaining ingredients to the pan then correctly mix it. Boil the mixture.  Simmer it for 15 minutes on low heat. Add the cream to the soup then pour it using a hand-held blender. Serve warm with the chopped cilantro as toppings.

Nutrition:

Calories: 243;  Fat: 7.5g;  Protein: 10.1g

Grilled Vegetable Stack

Preparation Time: 10 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

1/2 zucchini, sliced into slices about 1/4-inch thick

2 stemmed Portobello mushrooms with the gills removed

1 tsp. divided sea salt

1/2 cup divided hummus

1 peeled and sliced red onion

1 seeded red bell pepper, sliced lengthwise

1 seeded yellow bell pepper, sliced lengthwise

Directions:

Adjust the temperature of your broiler or grill. Grill the mushroom caps over coal or gas flame.

Add the yellow and red bell peppers, onion, and zucchini for about 20 minutes as you turn it occasionally. Fill the mushroom cap with 1/4 cup of hummus. Top it with some onion, yellow peppers, red and zucchini. Add salt to season then set it aside.

Repeat the process with the second mushroom cap and the remaining ingredients.

Nutrition:   Calories: 179;  Fat: 3.1g;  Carbs: 15.7g;  Protein: 3.9g

Bok Choy Soup

Preparation Time: 5 minutes | Cooking Time: 10 minutes | Servings: 2

Ingredients:

1 cup chopped Bok Choy

3 cups vegetable broth

2 peeled and sliced zucchinis

1/2 cup cooked hemp seed

1 roughly chopped bunch radish

Directions:

In a pan, mix the ingredients over moderate heat. Let it simmer then cook it for about 10 minutes until the vegetables become tender.   Serve.

Nutrition:

Calories: 172 | Fat: 3.5g | Carbs: 38.5g | Protein: 11.7g

Date Night Chive Bake

Preparation Time: 10 minutes | Cooking Time: 30 minutes | Servings: 2

Ingredients:

4 peeled and sliced lengthwise zucchinis

1 lb. Radish chopped into bite-size pieces

2 tsps. Seville orange zest

3 peeled and chopped chive heads cloves

2 tbsps. Coconut oil

1 cup vegetable broth

1/4 tsps. Mustard powder

1 tsp. sea salt

Directions:

Adjust the temperature of the oven to 400°F. In a separate bowl, mix all the ingredients.

Spread the mixture in a baking pan evenly. Cover the mixture with a piece of aluminum foil then place it in the oven.  Bake the mixture for about 30 minutes as you stir it once halfway through the cook time.

Nutrition:

Calories: 270  Fat: 15.2g Carbs: 28.1g  Protein: 11.6g

Champions Chili

Preparation Time: 5 minutes | Cooking Time: 25 minutes | Servings: 4

Ingredients:

1 cup diced red bell pepper

1 chopped onion

2 finely chopped chive stalks

2 cups sprouted pinto beans

1/4 cup fresh organic cilantro

1/4 cup organic salsa

8 oz. jar organic pasta sauce

2 tbsps. Barbecue sauce

Dash of ground cumin

Dash of chili powder

Directions:

Apply some non-stick cooking spray to a pot.  Place the pot over moderate heat then sauté the onion for about 5 minutes. Add in the ingredients then stir. Simmer for about 20 minutes.

Nutrition:

Calories: 101;  Fat: 2.7g;  Carbs: 18.5g;  Protein: 3.9g

Curried Zucchini

Preparation Time: 5 minutes | Cooking Time: 5 minutes | Servings: 2

Ingredients:

Cooked quinoa

Flesh roasted zucchini

Water

1 tsp. curry powder

1 tsp. sea salt

1 tsp. sesame oil

1 Seville orange juice

Directions:

In the food processor, mix the salt, zucchini, sesame oil, Seville orange juice, and curry powder.

Blend the mixture until it becomes smooth. In a saucepan over moderate heat, transfer zucchini mixture then warm it for 5 minutes. Add a little water to thin it. Serve over the cooked quinoa.

Nutrition:

Calories: 81;  Fat: 81g;  Carbs: 14.1g;  Protein: 2.4g

Stuffed Peppers

Preparation Time: 5 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

1/2 cup chopped vegetables, zucchinis

1 cup cooked quinoa

1 tsp. coconut oil

2 cored bell peppers with reserved tops

1 tsp. sea salt

1 tsp. onion powder

1 tsp. onion powder

Directions:

Adjust the temperature of the oven to 350°F.

Coat a baking pan with little cooking spray then set it aside. In a saucepan over moderate heat, sauté the vegetables in the coconut oil for 5 minutes until it becomes softened. Add the onion powder, salt, and quinoa then stir to mix them.

In the baking pan, place the bell peppers in an upright position. Fill every pepper with half of the quinoa-vegetable mix.  Top every bell pepper with its reserved topping.   Cover the baking pan with a piece of aluminum foil then bake it for about 15 minutes until the peppers become soft.   Serve.

Nutrition:

Calories: 213 Fat: 5.1g Carbs: 34.8g Protein: 7.2g

Fried Cabbage

Preparation Time: 10 | Cooking Time: 3 minutes | Servings: 6

Ingredients:

1 head cabbage, chopped

½ tsp. chili powder

½ onion, diced

½ tsp. paprika

1 onion, chopped

1 cup filtered alkaline water

2 tbsp. olive oil

½ tsp. sea salt

Directions:

Add olive oil into the instant pot and set the pot on sauté mode. Add onion in olive oil and sauté until softened. Add remaining ingredients and stir to combine. Seal pot with lid and cook on high pressure for 3 minutes. When finished, release pressure using the quick release method than open the lid. Stir well and serve.

Nutrition:

Calories 75 - Fat 4.9 g - Carbohydrates 8 g - Sugar 4.2 g - Protein 1.7 g

Spaghetti Squash With Tomato Sauce

Preparation Time: 15 minutes | Cooking Time: 15 minutes | Servings: 2

Ingredients:

1 tsp. minced chive

1 tsp. sea salt

1 tsp. coconut oil

1/4 chopped onion

1/2 tsp. red pepper flakes

2 cups shredded cooked spaghetti squash

1/2 cup water

16 oz. can tomato paste

Directions:

In a pot over moderate heat, sauté the onions in the coconut oil for 5 minutes until it becomes tender. Add the tomato paste, salt, red pepper flakes, and chive the stir properly to mix.

Add the spaghetti sauce and water. Simmer the meal for 10 minutes. Add in the spaghetti squash then stir properly to mix them.

Nutrition:

Calories: 284;  Fat: 3.8g;  Carbs: 36.8g;  Protein: 8.6g

Zucchini And Golden Onion Soup

Preparation Time: 5 minutes | Cooking Time: 30 minutes | Servings: 4

Ingredients:

6-7 zucchinis, chopped into 1/2-inch pieces

2-3 golden onion, chopped into 1/2-inch cubes

2 shallots, chopped into chunks

1 tablespoon olive oil - 1/4 teaspoons ground turmeric, divided

1/4 teaspoons ground cumin, divided

1/2 teaspoons dried thyme, divided

1/2 teaspoons sea salt

2-3 cups vegetable stock - 2-3 teaspoons lime juice

For serving

Chopped cilantro for serving, optional

Directions:

Layer 2 baking sheets with tin foil. Preheat the oven to 400 degrees F.  Add zucchinis, onion, and shallot to the baking sheets.  Top the veggies with spices, salt, and herbs.  Drizzle half tablespoon oil and cover the veggies with a foil sheet.  Bake for 30 minutes until al dente.  Transfer all the ingredients to a blender.  Puree the mixture and add the saucepan.

Cook for 1 minute.  Garnish with cilantro.  Serve.

Nutrition:

Calories: 248;  Fat: 15.7g;  Carbs: 0.4g;  Protein: 24.9g;  Fiber: 0g

Turnip Green Soup

Preparation Time: 5 minutes | Cooking Time: 22 minutes | Servings: 2

Ingredients:

2 tablespoons coconut oil

1 large onion, chopped

3 cloves chive, minced

2-in piece ginger, peeled and minced

3 cups bone broth

1 medium white turnip, cubed

1 large head radish, chopped

1 bunch kale, chopped

1 Seville orange, ½ zested and juice reserved

½ teaspoon sea salt

1 bunch cilantro

Directions:

Add and heat oil in a skillet. Stir in onions.  Sauté for 7 minutes then add ginger and chive. Cook for 1 minute.  Stir in turnip, radish, and broth.  Boil the soup then reduce the heat to a simmer.  Cook for 15 minutes then turn off the heat.  Add all the remaining ingredients.  Puree the mixture using a handheld blender.  Garnish with cilantro.  Serve warm.

Nutrition:

Calories: 249; Fat: 11.9g; Carbs: 1.8g; Protein: 35g; Fiber: 1.1g

Lentil Kale Soup

Preparation Time: 5 minutes | Cooking Time: 15 minutes | Servings: 4

Ingredients:

Onion, 1/2

Zucchinis, 2

Celery, 1 rib

Chive, 1 stalk

Tomatoes, 1 cup, diced

Vegetable broth powder, 1 teaspoon, dried

Sazon seasoning, 1 teaspoon

Red lentils, 1 cup

Seville orange juice, 1 tablespoon

Alkaline water, 3 cups

1 bunch kale

Directions:

Add all the vegetables to a greased pan.  Sauté for 5 minutes then add broth, tomatoes, and Sazon seasoning.  Mix well and stir in red lentils along with water.  Cook until lentil is soft and tender.  Add kale and cook for 2 minutes.  Serve warm with Seville orange slices on top.

Nutrition:

Calories: 301 Fat: 12.2g;  Carbs: 15g;   Protein: 28.8g;   Fiber: 0.9g

Tangy Lentil Soup

Preparation Time: 5 minutes | Cooking Time: 15 minutes | Servings: 4

Ingredients:

2 cups red lentils, picked over and rinsed

1 Serrano Chile pepper, chopped

1 large tomato, chopped, roughly

1 1 1/2-inch piece ginger, peeled and grated

3 cloves chive, finely chopped

1/4 teaspoon ground turmeric

Sea salt, to taste

Topping : 1/4 cup coconut yogurt

Directions:

Add lentils to a pot and with enough water to cover it. Bring the lentils to a boil then reduce the heat.  Cook for 10 minutes on low simmer. Stir in all the remaining ingredients. Cook until lentils are soft and well mixed. Garnish a dollop of coconut yogurt. Serve.

Nutrition:

Calories: 248;  Fat: 2.4g;  Carbs: 12.2g;  Protein: 44.3g;  Fiber: 0.7g

Vegetable Casserole

Preparation Time: 5 min. | Cooking Time: 1 hour and 30 min. | Servings: 6

Ingredients:

2 large eggplants, peeled and sliced

Sea salt, to taste  - 2 large cucumbers, diced

2 small green peppers, diced  - 1 Small red pepper, diced

1 Small yellow pepper, diced

¼ lb. green beans, sliced

½ cup olive oil  - 2 large sweet onions, Chopped

3 cloves chive, crushed  - 2 yellow Squash, cubed

20 cherry tomatoes, halved  - ½ teaspoon sea salt

¼ teaspoon fresh ground pepper

¼ lb. Lima beans (Optional)

A handful of fresh chopped basil (Optional)

¼ cup alkaline water

1 cup fresh seasoned breadcrumbs

Directions:

Set your oven to 350 degrees F. Mix eggplant with salt and keep it aside.  Heat a greased skillet and sauté eggplant until evenly browned.  Transfer the eggplant to a plate.  Sauté onions in the same pan until soft.   Stir in chive and cook for a minute then turn off the heat.  Layer a greased casserole dish with eggplants, green beans, cucumbers, peppers and yellow squash. Add tomatoes, onion mixture, salt, and pepper.  Sprinkle seasoned breadcrumbs on top. Bake for 1 hour and 30 minutes. Serve.

Nutrition:

Calories 372 Fat: | 11.1g | Carbs: 0.9g | Protein: 63.5g | Fiber: 0.2g

Mushroom Leek Soup

Preparation Time: 5 minutes | Cooking Time: 8 minutes | Servings: 4

Ingredients:

3 tablespoons vegetable oil, divided

2 ¾ cups leeks, finely chopped

3 chive stalks, finely minced

7 cups assorted mushrooms, cleaned and sliced

5 tablespoons coconut flour

¾ teaspoon sea salt

½ teaspoon ground black pepper

1 tablespoon fresh dill, very finely minced (optional)

3 cups vegetable broth

2/3 cup coconut cream

½ cup coconut milk

1 ½ tablespoons sherry vinegar

Directions:

Heat oil in a Dutch oven and sauté chive and leeks until soft. Stir in mushrooms and sauté for 10 minutes. Add flour, pepper, dill, and salt. Mix well and cook for 2 minutes. Pour in broth and cook to boil. Reduce the heat and add the remaining ingredients.  Serve warm with coconut flour bread.

Nutrition:

Calories: 127;  Fat: 3.5g;  Carbs: 3.6g;  Protein: 21.5g;  Fiber: 0.4g

Red Lentil Squash Soup

Preparation Time: 5 minutes | Cooking Time: 4 minutes | Servings: 4

Ingredients:

1 yellow onion, chopped

2 tablespoons olive oil

1 large butternut squash, diced

1 1/2 cups red lentils

2 teaspoons dried sage

7 cups vegetable broth

Mineral sea salt & white or fresh cracked pepper, to taste

Directions:

Heat oil in a large stockpot. Add onions and cook for 5 minutes. Stir in squash and sage. Cook for 3 to 5 minutes. Add broth, salt, pepper, and lentils. Cook for 30 minutes on low heat.

Puree the mixture using a handheld blender.  Garnish with cilantro and serve.

Nutrition:

Calories: 323 | Fat: 7.5g | Carbs: 21.4g | Protein: 10.1g | Fiber: 0g

Piquillo Salsa Verde Steak

Preparation Time: 30 minutes | Cooking Time: 25 minutes | Servings: 8

Ingredients:

4 – ½ inch thick slices of ciabatta

18 oz. firm tofu, drained  - 5 tbsp. olive oil, extra virgin

Pinch of cayenne

½ t. cumin, ground  - 1 ½ tbsp. sherry vinegar

1 shallot, diced

8 piquillo peppers (can be from a jar) – drained and cut to ½ inch strips

3 tbsp. of the following:  - Parsley, finely chopped

Capers, drained and chopped

Directions:

Place the tofu on a plate to drain the excess liquid, and then slice into 8 rectangle pieces.  You can either prepare your grill or use a grill pan. If you are using a grill pan, preheat the grill pan.   Mix 3 tablespoons of olive oil, cayenne, cumin, vinegar, shallot, parsley, capers, and piquillo peppers in a medium bowl to make our salsa verde.

Season to preference with salt and pepper.  Using a paper towel, dry the tofu slices.  Brush olive oil on each side, seasoning with salt and pepper lightly.  lace the bread on the grill and toast for about 2 minutes using medium-high heat. Next, grill the tofu, cooking each side for about 3 minutes or until the tofu is heated through.

Place the toasted bread on the plate then the tofu on top of the bread.  Gently spoon out the salsa verde over the tofu and serve.

Nutrition:

Calories: 427   Carbohydrates: 67.5 g   Proteins: 14.2 g   Fats: 14.6 g

Pistachio Watermelon Steak

Preparation Time: 5 minutes | Cooking Time: 10 minutes | Servings: 4

Ingredients:

Microgreens

Pistachios chopped

Malden sea salt

1 tbsp. olive oil, extra virgin

1 watermelon

Salt to taste

Directions:

Begin by cutting the ends of the watermelon. Carefully peel the skin from the watermelon along the white outer edge. Slice the watermelon into 4 slices, approximately 2 inches thick.

Trim the slices, so they are rectangular approximately 2 x4 inches. Heat a skillet to medium heat add 1 tablespoon of olive oil. Add watermelon steaks and cook until the edges begin to caramelize.

Plate and top with pistachios and microgreens. Sprinkle with Malden salt.  Serve warm and enjoy!

Nutrition:

Calories: 67 | Carbohydrates: 3.8 g | Proteins: 1.6 g | Fats: 5.9 g

Hearty Minestrone

Preparation Time: 15 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

1 Basil

½ cup Carrot

½ cup Sweet potato

¼ Red onion

1 tbsp Coconut oil

½ cup Aubergine (eggplant)

1 cup Vegetable stock

½ cup Zucchini (courgette)

1 cup Tomato juice (fresh/bought)

½ cup Beans

½ cup Carrot

Black pepper and Himalayan salt

Directions:

Wash and dice the onion and carrot. Cube the courgette, aubergine, and potato. Next fry the onion, carrot, courgette, aubergine, and potato in a large pot for two minutes.

Add the tomato juice, the stock, and beans. Bring it to a boil and reduce the heat to simmer for eight to ten minutes. Add the basil and stir. Season to taste.

Nutrition:

157 calories;   36g protein;   20g fiber

Eggplant Stacks

Preparation Time: 5 minutes | Cooking Time: 10 minutes | Serving: 2

Ingredients

½ pound, eggplant

½ teaspoon dried thyme

½ teaspoon dried oregano

2 tablespoons olive oil

½ teaspoon salt

½ teaspoon ground black pepper

Directions

Cut eggplant into 1-inch thick slices, brush them with oil and then sprinkle with salt, black pepper, thyme, and oregano on both until well-seasoned.

Take a grill pan, place it over medium heat, grease it with oil and when hot, place seasoned eggplant slices on it, and then grill for 3 to 4 minutes per side until tender.

Serve straight away.

Nutrition:

200 Calories | 17 g Fats | 4.5 g Protein | 7.5 g Carb | 3.4 g Fiber

Sautéed Carrot and Green Onions

Preparation Time: 5 minutes | Cooking Time: 15 minutes | Serving: 2

Ingredients

4 carrots, peeled, sliced in rounds

2 green onions, diced

½ teaspoon salt

¾ tablespoon olive oil

½ tablespoon butter, unsalted

¼ teaspoon ground black pepper

Directions

Take a medium bowl, fill it half full with water, add some ice, and set aside until required.

Take a medium saucepan, place it over medium heat, fill it half full with water, add 2/3 teaspoon salt, stir until mixed and bring it to a rolling boil.  Then add carrot slices, cook them for 3 to 5 minutes, don’t overcook and then transfer them to the bowl containing ice-chilled water.  Let carrots soak until cooled and then pat dry.

Take a medium skillet pan, place it over medium heat, add oil and butter and wait until butter melts.

Then add carrot sliced and cook for 3 to 5 minutes per side until golden brown.  Add green onions, stir until mixed and cook for another minute.  Season carrots with salt and black pepper and serve.

Nutrition:

123.5 Calories   8.1 g Fats   1 g Protein   11.7 g Carb   3.7 g Fiber

Chickpeas and Rice

Preparation Time: 5 minutes | Cooking Time: 15 minutes | Serving: 2

Ingredients

1 tomato, chopped

6 ounces canned chickpeas, liquid reserved

10 ounces of brown rice

1 tablespoon olive oil

2/3 teaspoon salt

1/3 teaspoon ground black pepper

½ teaspoon red pepper flakes

½ teaspoon cumin seeds

Water as needed

Directions

Take a medium skillet pan, add oil and hot, add tomatoes, stir and cook for 2 to 3 minutes until softened.  Then add salt, black pepper, red pepper, and cumin, stir until mixed and cook for 1 minute.  Pour reserved chickpea liquid in a cup and add water so that liquid is 1 2/3 cup.  Add chickpeas into the pan, stir until coated, cook for 1 minute, then pour in the liquid and bring it to a simmer.  Then add rice, switch heat to medium-low heat and cook for 4 to 5 minutes until water is absorbed by rice and rice have turned tender.  When done, fluff rice with a fork and then serve.

Nutrition:

709 Calories;  13.4 g Fats;  14.2 g Protein;  133 g Carb;  11.3 g Fiber

Sesame Mixed Noodles

Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 4

Ingredients:

1/2 daikon radish, julienned

2 small yellow zucchinis, julienned or spiral noodle cut

2 carrots, julienned, about

1 cup Snow peas, thinly slivered, about 1 cup

2 cups arugula

1/2 bunch cilantro, chopped

For the sauce

3/4 cup tahini, preferably raw but either will do

1/4 cup Bragg’s liquid aminos

1 teaspoon ginger, freshly grated

1/2 teaspoon toasted sesame oil, optional

1-2 tablespoon water

For garnish:

1 mango, thinly slivered

Black sesame seeds

Directions:

Mix all the herbs and vegetables in a bowl.   Combine all the remaining ingredients and add water in the end gradually while mixing well.

Garnish with sesame seeds and cilantro.   Serve.

Nutrition:

Calories: 338;  Fat: 3.7g;  Carb: 8.2g;  Protein: 5.4g

Spicy Vegetable Chili

Preparation time: 10 minutes | Cooking time: 25 minutes | Servings: 4

Ingredients:

1 yam, peeled and cut into ½-inch chunks

1 zucchini, coarsely chopped

1 white onion, coarsely chopped

1 cup thinly sliced white mushrooms

1 (28-ounce) can diced tomatoes

1 tbsp. chili powder - 1 tsp. dried oregano

1 tsp. ground cumin - ½ tsp. paprika

A pinch of sea salt, plus more for seasoning

Directions:

In a pot, combine the zucchini, yam, onion, mushrooms, tomatoes, chili powder, oregano, cumin, paprika, and salt. Closed and bring to a boil over high heat. Lower the heat and simmer for 25 minutes. Adjust seasoning and serve.

Nutrition:

Calories: 219;  Fat: 0g;  Carb: 56g;  Protein: 3 g

Quinoa with Spring Vegetables

Preparation time: 10 minutes | Cooking time: 30 minutes | Servings: 4

Ingredients:

1 (28-ounce) can crushed tomatoes

1 cup low-sodium vegetable stock

1 cup quinoa

1 tbsp. dried basil

A pinch of sea salt, plus more for seasoning

1 cup halved snap peas

½ cup coarsely chopped yellow bell peppers

½ cup thinly sliced white mushrooms

Freshly ground black pepper, for seasoning

Directions:

In a pot, combine the stock, tomatoes, quinoa, basil, and salt. Close and bring to a boil over high heat.  Reduce the heat to low. Cook on low heat for 20 minutes. Stir in the peas, peppers, and mushrooms.  Close and let simmer for 5 to 10 minutes or until cooked. Adjust seasoning and serve.

Nutrition:

Calories: 249 | Fat: 2g | Carb: 49g | Protein: 11g

Grilled Tempeh With Pineapple

Preparation time: 12 minutes | Cooking time: 16 minutes | Servings: 3

Ingredients:

10 oz. tempeh, sliced - 1 red bell pepper, quartered

1/4 pineapple, sliced into rings - 6 oz. green beans

1 tbsp. coconut aminos

2 1/2 tbsp. orange juice, freshly squeeze

1 1/2 tbsp. lemon juice, freshly squeezed

1 tbsp. extra virgin olive oil - 1/4 cup hoisin sauce

Directions:

Blend together the olive oil, orange and lemon juices, coconut aminos or soy sauce, and hoisin sauce in a bowl. Add the diced tempeh and set aside. Heat up the grill or place a grill pan over medium high flame. Once hot, lift the marinated tempeh from the bowl with a pair of tongs and transfer them to the grill or pan. Grille for 2 to 3 minutes, or until browned all over.

Grill the sliced pineapples alongside the tempeh, then transfer them directly onto the serving platter. Place the grilled tempeh beside the grilled pineapple and cover with aluminum foil to keep warm. Meanwhile, place the green beans and bell peppers in a bowl and add just enough of the marinade to coat. Prepare the grill pan and add the vegetables.

Grill until fork tender and slightly charred. Transfer the grilled vegetables to the serving platter and arrange artfully with the tempeh and pineapple. Serve at once.

Nutrition:

Calories 163;  Total Fat 4.2 g;  Saturated Fat 0.8 g;  Cholesterol 0 mg;

Sodium 861 mg;  Total Carbs 22.5 g;  Fiber 6.3 g;  Sugar 2.3 g;  Protein 9.2 g

Courgettes In Cider Sauce

Preparation time: 13 minutes | Cooking time: 17 minutes | Servings: 3

Ingredients:

2 cups baby courgettes

3 tablespoons vegetable stock

2 tablespoons apple cider vinegar

1 tablespoon light brown sugar

4 spring onions, finely sliced

1 piece fresh gingerroot, grated

1 teaspoon corn flour

2 teaspoons water

Directions:

Bring a pan with salted water to a boil. Add courgettes. Bring to a boil for 5 minutes. Meanwhile, in a pan, combine vegetable stock, apple cider vinegar, brown sugar, onions, gingerroot, lemon juice and rind, and orange juice and rind. Take to a boil. Lower the heat and allow simmering for 3 minutes. Mix the corn flour with water. Stir well. Pour into the sauce. Continue stirring until the sauce thickens. Drain courgettes. Transfer to the serving dish. Spoon over the sauce. Toss to coat courgettes. Serve.

Nutrition:

Calories 173;  Fat 9.2 g;  Saturated Fat 0.8 g;  Sodium 861 mg;  Carbs 22.5 g;   Fiber 6.3 g;  Protein 9.2 g

Taco Rice Bowls

Preparation Time: 15-30 minutes | Cooking Time: 50 minutes | Servings: 4

Ingredients:

2 tbsp olive oil

2 cups chopped soy chorizo

1 tsp taco seasoning

2 green bell peppers, deseeded and sliced

1 cup brown rice

2 cups vegetable broth

Salt to taste - ¼ cup salsa

1 lemon, zested and juiced

1 (8 oz) can pinto beans, drained and rinsed

1 (7 oz) can sweet corn kernels, drained

2 green onions, chopped

2 tbsp freshly chopped parsley

Directions:

Heat the olive oil in a medium pot and cook the soy chorizo until golden brown, 5 minutes. Season with the taco seasoning and stir in the bell peppers; cook until the peppers slightly soften, 3 minutes. Stir in the brown rice, vegetable broth, salt, salsa, and lemon zest. Close the lid and cook the food until the rice is tender and all the liquid is absorbed, 15 to 25 minutes. Mix in the lemon juice, pinto beans, corn kernels, and green onions. Allow warming for 3 to 5 minutes and dish the food. Garnish with the parsley and serve warm.

Nutrition:

Calories 253;  Fats 8. 4g;  Carbs 32. 7g;  Protein 15. 5g

Sautéed Zucchini and Leeks

Preparation Time: 15 minutes | Cooking Time: 20 minutes | Servings: 4

Ingredients:

2 leeks, finely chopped

2 zucchini, finely chopped

1/3 cup water

2 tablespoons olive oil

1 tablespoon honey

1/2 teaspoon dried basil

Pinch of salt

1/8 teaspoon ground black pepper

Directions:

Combine leeks, zucchinis, water, olive oil, honey, basil, salt, and pepper in a skillet; bring to a boil. Reduce heat and simmer until liquid evaporates, about 15 minutes. Cook and stir mixture until leeks and carrots are lightly browned, 2 to 3 minutes.

Nutrition:

Calories 79,  Total Fat 4.9g, Total Carbohydrate 9.3g, Dietary Fiber 1.3g, Total Sugars 5.2g, Protein 1.3g

Tofu Fajita Bowl

Preparation Time: 5minutes | Cooking Time: 10minutes | Servings: 4

Ingredients:

2 tbsp olive oil

1½ lb tofu, cut into strips

Salt and ground black pepper to taste

2 tbsp Tex-Mex seasoning

1 small iceberg lettuce, chopped

2 large tomatoes, deseeded and chopped

2 avocados, halved, pitted, and chopped

1 green bell pepper, deseeded and thinly sliced

1 yellow onion, thinly sliced

4 tbsp fresh cilantro leaves

½ cup shredded dairy- free parmesan cheese blend

1 cup plain unsweetened yogurt

Directions:

Heat the olive oil in a medium skillet over medium heat, season the tofu with salt, black pepper, and Tex-Mex seasoning. Fry in the oil on both sides until golden and cooked, 5 to 10 minutes. Transfer to a plate. Divide the lettuce into 4 serving bowls, share the tofu on top, and add the tomatoes, avocados, bell pepper, onion, cilantro, and cheese. Top with dollops of plain yogurt and serve immediately with low carb tortillas.

Nutrition:

Calories: 263, Fat: 26.4g, Saturated Fat: 8.8g, Carbs: 4g, Fiber: 1g, Sugar: 3g, Protein: 4g, Sodium: 826mg

Avocado Seitan

Preparation Time: 10 minutes | Cooking Time: 2 hours 15 min. | Servings: 4

Ingredients:

1 white onion, finely chopped

¼ cup vegetable stock

3 tbsp coconut oil

3 tbsp tamari sauce

3 tbsp chili pepper

1 tbsp red wine vinegar

Salt and ground black pepper to taste

2 lb Seitan

1 large avocado, halved and pitted

½ lemon, juiced

Directions:

In a large pot, combine the onion, vegetable stock, coconut oil, tamari sauce, chili pepper, red wine vinegar, salt, black pepper. Add the seitan, close the lid, and cook over low heat for 2 hours. Scoop the avocado pulp into a bowl, add the lemon juice, and using a fork, mash the avocado into a puree. Set aside. When ready, turn the heat off and mix in the avocado. Adjust the taste with salt and black pepper. Spoon onto a serving platter and serve warm.

Nutrition:

Calories: 412, Fat: 43g, Saturated Fat: 37g, Carbs: 9g, Fiber: 3g, Sugar: 0g, Protein: 5g, Sodium: 12mg

Grilled Veggie Skewers

Preparation Time: 10-75 minutes | Cooking Time: 15 minutes | Servings: 4-6

Ingredients:

1 red onion, peeled, chopped

2 tablespoons avocado oil

2 Portobello mushrooms, chopped

1 sweet potato, chopped

2 bell peppers, chopped

6 baby red potatoes, quartered

Salt and black pepper, to taste

4 ears corn

Directions:

Preheat the oven to 375F and add the sweet potato to a cooking pot along with the quartered potatoes and water. Bring to a boil and cook until lightly tender for about 10 minutes. When done, drain the water and let cool a bit. Thread the vegetables onto skewers, and then brush them evenly with oil. When done, season the vegetables generously with salt and pepper on each side. Cook the vegetables for about 10-15 minutes until tender and cooked through. Flip halfway. Place the corn directly on the vegetables to cook together. When done, serve and enjoy with the desired sauce.

Nutrition:

Calories: 680, Fat: 71.8g, Saturated Fat: 20.9g, Carbs: 10g, Fiber: 7g, Protein: 3g, Sodium: 525mg

Mexican Quinoa Bowl

Preparation Time: 25 minutes | Cooking Time: 15 minutes | Servings: 2

Ingredients:

1 Cup Quinoa

1 Cup Salsa, any store brand

1 Cup Water

1 15 Ounce Can Black Beans, thoroughly drained and rinsed

2 Cups Corn Kernels, thawed if using frozen

Sea Salt and Pepper

1 Lime, zested and juiced

1/2 Cup Cilantro, chopped

1 Romaine Lettuce Heart, chopped

1/2 Pint Grape Tomatoes, sliced lengthwise

1/2 Cup Red Onion, diced

1 Avocado, sliced

Directions:

Add quinoa, salsa, water, beans, corn, sea salt, and pepper to instant pot. Close lid and seal. Press the Rice button or cook on manual setting for 12 minutes on low pressure. When done cooking, allow pressure to release on its own. Remove lid and fluff quinoa with a fork. Add lime zest and juice, cilantro, and more salt and pepper if needed. Toss well. Serve warm and top with lettuce, tomatoes, red onion, and avocado. Enjoy!

Nutrition:

Calories: 140 | Fat: 0.9 g | Carbs: 27.1 g | Protein: 6.3 g | Fiber: 6.2 g

CHAPTER 21:    Appetizer & Snacks

Crispy Crunchy Hummus

Preparation Time: 10 minutes | Cooking Time: 10-15 minutes | Servings: 4

Ingredients:

1/2 a red onion

2 tablespoons fresh coriander

1/4 cup cherry tomatoes

1/2 a red bell pepper

1 tablespoon dulse flakes

Juice of lime

Salt to taste

3 tablespoons olive oil

2 tablespoons tahini

1 cup warm chickpeas

Directions:

Prepare your Air Fryer cooking basket.

Add chickpeas to your cooking container and cook for 10-15 minutes, making a point to continue blending them every once in a while until they are altogether warmed. Add warmed chickpeas to a bowl and include tahini, salt, lime. Utilize a fork to pound chickpeas and fixings in a glue until smooth. Include hacked onion, cherry tomatoes, ringer pepper, dulse drops, and olive oil. Blend well until consolidated. Serve hummus with a couple of cuts of spelt bread.

Nutrition:

Calories: 95 cal;  Carbohydrates: 5 g;  Fat: 5 g;  Protein: 5 g

English muffins Pizzas

Preparation Time: 5 minutes | Cooking Time: 10 minutes | Servings: 4

Ingredients:

1/4 cup refried beans, vegan

2 tablespoons tomato, diced

2 English muffins, split in half

1/4 cup onion, sliced

1/3 cup vegan cheese, shredded

1 small jalapeno, sliced

1/3 cup roasted tomato salsa

1/2 avocado, diced and tossed in lemon juice

Directions:

Add the refried beans/salsa onto the muffin bread. Sprinkle with shredded vegan cheese followed by the veggie toppings. Transfer to a baking sheet and place in a preheated oven at 350 to 400 F on a top rack. Put into the oven for 10 minutes and then broil for 2minutes, so that the top becomes bubbly. Take out from the oven and let them cool at room temperature. Top with avocado. Enjoy!

Nutrition:

133 calories;  4.2g fat;   719g total carbohydrates;  6g protein

Pizza Sticks

Preparation Time: 10 min. | Cooking Time: 30 minutes | Servings: 16 sticks

Ingredients:

5 tablespoons tomato sauce

Few pinches of dried basil

1 block extra firm tofu

2 tablespoon + 2 teaspoon nutritional yeast

Directions:

Cape the tofu in a paper tissue and put a cutting board on top, place something heavy on top and drain for about 10 to 15 minutes. In the meantime, line your baking sheet with parchment paper. Cut the tofu into 16 equal pieces and place them on a baking sheet. Spread each pizza stick with a teaspoon of marinara sauce.

Sprinkle each stick with half teaspoon of yeast, followed by basil on top.

Bake into a preheated oven at 425 F for about 28 to 30 minutes. Serve and enjoy!

Nutrition:

33 calories;  1.7g fat  2g;  total carbs;  3g protein

Home Fries Hash Browns

Preparation Time: 15 minutes | Cooking Time:  6 minutes | Servings: 6

Ingredients:

3 green bananas, peeled and chopped

1/4 cup onion

1/4 cup green pepper

1 plum tomato, diced

1 teaspoon sea salt

1 teaspoon oregano

1/2 teaspoon cayenne powder

Grapeseed oil for frying

Directions:

Except for the grapeseed oil, put all the ingredients in a bowl. Mix until well-combined.  Press the Sauté button on the Instant Pot and heat the oil.  Get a tablespoon of the mixture and place in the Instant Pot. Flatten to form a small pancake.

Cook for 3 minutes on all sides.  Do the same thing to the rest of the mixture.

Nutrition:

77 Calories;  0.66g Protein;  13.4g Carbs;  7.8g Fat g

Alkaline Blueberry and Strawberry Muffins

Preparation Time: 15 minutes | Cooking Time:  5 hours | Servings: 6

Ingredients:

3/4 cup quinoa flour

3/4 cup teff flour

1/2 teaspoon salt

1/3 cup agave

1 cup fresh coconut milk

1/4 cup strawberries, chopped

1/4 cup blueberries

Directions:

Place the quinoa flour, teff flour, and salt in a bowl.  In another bowl, combine the agave and coconut milk. Slowly pour the wet ingredients to the dry ingredients. Mix until well-combined. Stir in the berries and mix until well-combined.  Pour the batter in muffin pans. Place the muffin pans with the batter in the Instant Pot.  Close the lid but do not set the vent to the Sealing position.  Press the Slow Cook button and adjust the cooking time to 4 to 5 hours.

Nutrition:  271 Calories;  7.2g Protein;  36.6g Carbs;  4.3g Sugar;  11.5g Fat

Alkaline Sausage Links

Preparation Time: 15 minutes | Cooking Time:  6 minutes  | Servings: 6

Ingredients:

2 cups garbanzos beans flour

1 cup chopped mushrooms

1/2 cup chopped onions

1 tomato, chopped

1 teaspoon oregano

1 teaspoon sea salt

1 teaspoon ground sage

1 teaspoon dill, chopped

1/2 teaspoon cayenne pepper powder

Grapeseed oil for frying

Directions:

Except for the grapeseed oil, put all the ingredients in a bowl. Combine all the ingredients with your hands. Create small logs of sausages and place inside the fridge to set for at least 30 minutes.

Pour oil in the Instant Pot and press the Sauté button until the oil is hot.

Place the sausage links carefully and cook on all sides for 3 minutes.

Nutrition:

266 Calories;  14.6g Protein;  44.9g Carbs;  8.6g Sugar;   4.2g Fat

Butternut Squash Hash Browns

Preparation Time: 15 minutes | Cooking Time: 6 minutes | Servings: 3

Ingredients:

1/2 cup butternut squash

1/2 cup diced onion

A dash of sea salt

A dash of cayenne pepper powder

Grapeseed oil for brushing the Instant Pot

Directions:

Shred the butternut squash and place in a bowl. Add the onion, salt, and cayenne pepper.

Mix until well-combined. Create small patties using the mixture. Pour grapeseed oil in the Instant Pot and press the Sauté button.

Place the hash brown in the Instant Pot and cook for 3 minutes on all sides.

Nutrition:

64 Calories | 0.7g Protein | 5.9g Carbs | 2.1g Sugar | 4.6g Fat

Blueberry Spelt Flat Cakes

Preparation Time: 15 minutes | Cooking Time:  4 hours | Servings: 4

Ingredients:

2 cups spelt flour

1/4 teaspoon sea salt

1/4 cup hemp seeds

1 cup fresh coconut milk

1/2 cup spring water

2 tablespoons grapeseed oil

1/2 cup agave

1/2 cup blueberries

Directions:

In a bowl, mix the spelt flour, sea salt, and hemp seeds. Pour in the coconut milk, water, grapeseed oil, and agave. Stir until well-combined. Pour in the blueberries.

Line the Instant Pot with parchment paper. Pour the batter into the Instant Pot. Close the lid but do not set the vent to the Sealing position.

Press the Slow Cook button and adjust the cooking time to 4 hours.

Nutrition:

574 Calories | 16.1g Protein | 74.8g Carbs | 14.8g Sugar | 27.8g Fat

Speltbread

Preparation Time: 10 minutes | Cooking Time: 20 minutes | Servings: 6

Ingredients:

2 cups of Spelt Flour

2 teaspoons of Oregano

2 teaspoons of Onion Powder

1/4 teaspoon of Cayenne

2 teaspoons of Basil

1 tablespoon of Pure Sea Salt

3/4 cup of Spring Water

2 tablespoons of Grape Seed Oil

Directions:

Add the Spelt Flour and all seasonings into a medium bowl and mix them well. Add the Grape Seed Oil and 1/2 cup of Spring Water and continue to mix.

Try to form the mixture into a dough ball. If it is too thick, add more Spring Water. Prepare a place for rolling out the dough and cover it with flour.  Knead the dough for about 5 minutes until it achieves the desired consistency. Divide the dough into 6 equal balls.  Roll out each ball into circles about 4 inches in diameter. Heat a non-stick pan.

Transfer one flatbread and heat it in a pan on medium heat.  Flip the Flatbread every 2 to 3 minutes and cook until it is done. Small golden-brown spots should appear on both sides. Continue to cook the rest of the pieces.

Nutrition:

287 Calories;  29.5g Fat;  5.9g Carbs;  4.2g Protein;  4.3g Fiber

Candied Ginger

Preparation Time: 10 minutes | Cooking Time: 40 minutes | Servings: 3 to 5

Ingredients:

2 1/2 cups salted pistachios, shelled

1 1/4 teaspoons powdered ginger

3 tablespoons pure maple syrup

Directions:

Add 1 1/4 teaspoons powdered ginger to a bowl with pistachios. Stir well until combined.

There should be no lumps. Drizzle with 3 tablespoons of maple syrup and stir well. Transfer to a baking sheet lined with parchment paper and spread evenly. Cook into a preheated oven at 275 F for about 20 minutes. Take out from oven, stir, and cook for further 10 to 15 minutes.

Let it cool for about few minutes until crispy. Enjoy!

Nutrition:

378 calories;  27.6g;  fat 26g;  total carbohydrates;  13g protein

Creamy Mushroom Pasta

Preparation Time: 15 minutes | Cooking Time: 30 minutes | Servings: 6

Ingredients:

Cayenne pepper to taste

3 cups Coconut milk

Sea salt to taste

3 tbsp Chickpea Flour

8 cups Mixed mushrooms

1 medium Chopped onion

¼ cup Avocado oil

1lb. Spelt pasta

Directions:

In a large pasta pot, pour eight cups water and add a large handful of sea salt. Cook the pasta like the package states. When done, drain. While the pasta cooks, you can get the sauce ready. Warm the avocado oil in a skillet. Place the onions, mushroom, and a pinch of salt. Cook while occasionally stirring until mushrooms have softened and are slightly browned. This will take about 15 minutes.

Turn the heat down after five minutes have passed. Sprinkle the flour over the mushroom mixture and stir well. Make sure everything is covered with the flour. Let this cook for about one minute. Turn the heat back on.

Add in one cup of the coconut milk while constantly stirring and simmer for one minute. Break up any clumps that might have formed. Once it is totally smooth and has thickened a bit, add the rest of the coconut milk.

Add some cayenne for your taste and bring the liquid to a simmer while constantly stirring. Continue cooking until the sauce has thickened one more time. Take off heat. Taste and adjust seasonings if needed. Place the cooked pasta into the sauce. Toss well to coat everything. Divide into serving plates and enjoy.

Nutrition:

160 calories | 18g fiber | 24g protein

Zucchini Burritos

Preparation Time: 15 minutes | Cooking Time: 25 minutes | Servings: 4

Ingredients:

Sesame seeds

1 tbsp Tahini

Sprouted hemp seeds handful

Dandelion greens or amaranth handful

1 small Zucchini, cut into rounds

4 sheets Nori seaweed

½ Sliced mango

Cucumber

Sliced avocado

Directions:

Put the Nori sheets onto a cutting board. Make sure the shiny side is facing the cutting board.

Place all the ingredients onto the Nori in whatever arrangement you would like. Leave about one inch uncovered on the right side of the Nori. Use both hands and begin folding the Nori from the side closest to you. Roll it over the filling.

Slice into two-inch thick slices and sprinkle over sesame seeds.

Nutrition:

118 calories | 5g fats | 13g protein

Zucchini Bacon

Preparation Time: 10 minutes | Cooking Time: 6 minutes | Servings: 4

Ingredients:

3 zucchinis, sliced thinly lengthwise or into large strips

1/4 cup date sugar

1/4 cup spring water

1 tablespoon sea salt

1 tablespoon onion powder

1/2 teaspoon cayenne pepper powder

1/2 teaspoon ground ginger

1 tablespoon liquid smoke

Grapeseed oil for frying

Directions:

Except for the grapeseed, put all the ingredients in a bowl. Allow the zucchini strips to marinate for at least 2 hours in the fridge. On the Instant Pot, press the Sauté button and heat the oil until it slightly smokes.

Fry the marinated zucchini strips for 3 minutes on each side until crispy.

Nutrition:

36 Calories | 0.64g Protein | 8.7g Carbs | 6.5g Sugar | 0.09g Fat

Shortbread Cookies

Preparation Time: 10 minutes | Cooking Time: 70 minutes | Servings: 6

Ingredients:

2 1/2 cups almond flour

6 tablespoons nut butter

1/2 cup erythritol

1 teaspoon vanilla essence

Directions:

Line the cookie sheet and preheat your oven to 350 degrees. Beat butter with erythritol until fluffy.

Stir in vanilla essence and almond flour. Mix well until crumbly. Spoon out a tablespoon of cookie dough onto the cookie sheet. Add more dough to make as many cookies. Bake for 15 minutes until brown. Serve.

Nutrition:

288 Calories | 25.3g Total Fat | 9.6g Total Carbs | 3.8g Fiber | 76g Protein

Coconut Cookies

Preparation Time: 10 minutes | Cooking Time: 15 minutes | Servings: 4

Ingredients:

1 cup almond flour

½ cup cacao nibs

½ cup coconut flakes, unsweetened

1/3 cup erythritol

½ cup almond butter

¼ cup nut butter, melted

¼ cup almond milk

Stevia, to taste

¼ teaspoon sea salt

Directions:

Line the cookie sheet and preheat your oven to 350 degrees. Add and combine all the dry ingredients in a glass bowl.  Whisk in butter, almond milk, vanilla essence, stevia, and almond butter. Beat well then stir in dry mixture. Mix well.

Spoon out a tablespoon of cookie dough on the cookie sheet then add more dough to make as many as 16 cookies. Flatten each cookie using your fingers and bake for 25 minutes until golden brown.

Let them sit for 15 minutes. Serve.

Nutrition:

192 Calories; 17.44g Total Fat;  2.2g Carbs;  1.4g Sugar;  2.1g Fiber;  47g Protein

Millet Porridge

Preparation Time: 10 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

Pinch of sea salt

1 tablespoon coconuts, chopped finely

½ cup unsweetened coconut milk

½ cup millet, rinsed and drained

1½ cups alkaline water

3 drops liquid stevia

Directions:

Sauté millet in a non-stick skillet for 3 minutes. Stir in salt and water. Let it boil then reduce the heat.

Cook for 15 minutes then stirs in remaining ingredients. Cook for another 4 minutes.  Serve with chopped nuts on top.

Nutrition:

219 Calories | 4.5g Fat | 38.2g Carbs| 6.4g Protein | 5g Fiber

Jackfruit Vegetable Fry

Preparation Time: 5 minutes | Cooking Time: 5 minutes | Servings: 6

Ingredients:

2 small onions, finely chopped

2 cups cherry tomatoes, finely chopped

1/8 teaspoon ground turmeric

1 tablespoon olive oil

2 red bell peppers, seeded and chopped

3 cups firm jackfruit, seeded and chopped

1/8 teaspoon cayenne pepper

2 tablespoons fresh basil leaves, chopped

Salt, to taste

Directions:

Sauté onions and bell peppers in a greased skillet for 5 minutes. Stir in tomatoes and cook for 2 minutes.  Add turmeric, salt, cayenne pepper, and jackfruit. Cook for 8 minutes.  Garnish with basil leaves. Serve warm.

Nutrition:

236 Calories | 1.8g Fat | 48.3g Carbs | 7g Protein

Vegetable Pancakes

Preparation Time: 15 minutes | Cooking Time: 8 minutes | Servings: 8

Ingredients:

12 tablespoons alkaline water

6 large zucchinis, grated

Sea salt, to taste

4 tablespoons ground Flax Seeds

2 teaspoons olive oil

2 jalapeño peppers, finely chopped

½ cup scallions, finely chopped

Directions:

Mix together water and flax seeds in a bowl and keep aside. Heat oil in a large non-stick skillet on medium heat and add zucchini, salt, and black pepper.

Cook for about 3 minutes and transfer the zucchini into a large bowl. Stir in scallions and flax seed mixture and thoroughly mix.  Preheat a griddle and grease it lightly with cooking spray. Pour about ¼ of the zucchini mixture into preheated griddle and cook for about 3 minutes.

Flip the side carefully and cook for about 2 more minutes. Repeat with the remaining mixture in batches and serve.

Nutrition:

71 Calories  2.8g Fat  9.8g Carbs  3.7g Protein   3.9g Fiber

Squash Hash

Preparation Time: 2 minutes | Cooking Time: 10 minutes | Servings: 2

Ingredients:

1 teaspoon onion powder

½ cup onion, finely chopped

2 cups spaghetti squash

½ teaspoon sea salt

Directions:

Squeeze any extra moisture from spaghetti squash using paper towels.  Place the squash into a bowl, then add the onion powder, onion, and salt.  Stir to combine. Spray a non-stick cooking skillet with cooking spray and place it over medium heat.

Add the spaghetti squash to pan.  Cook the squash for 5 minutes, untouched.  Using a spatula, flip the hash browns.  Cook for a few minutes until the desired crispness is reached. Serve and Enjoy!

Nutrition:

44 Calories  0.6g Fat  9.7g Carbs  0.9g Protein  0.6g Fiber

Hemp Seed Porridge

Preparation Time: 5 minutes | Cooking Time: 5 minutes | Servings: 6

Ingredients:

3 cups cooked hemp seed

1 packet Stevia

1 cup coconut milk

Directions:

Combine the rice and coconut milk in a saucepan over medium heat for 5 minutes.  Make sure to stir constantly. Take off the pan from the heat then mix in the Stevia. Divide among 6 bowls.

Nutrition:

236 Calories  1.8g Fat  48.3g Carbs  7g Protein  0.6g Fiber

Mango Salsa

Preparation Time: 15 minutes | Cooking Time: 0 minute | Servings: 6

Ingredients:

1 avocado, peeled, pitted and cubed

2 tablespoons fresh key lime juice

1 mango, peeled, pitted and cubed

1 cup cherry tomatoes, quartered

1 tablespoon fresh cilantro, chopped

Sea salt, as required

Directions:

In a large bowl, add the avocado and lime juice and mix well.

Add the remaining ingredients and stir to combine.

Serve immediately.

Nutrition:

Calories: 108  Total Fat: 6.8g  Saturated Fat: 1.4g  Protein: 1.4g  Carbs: 12.5g  Fiber: 3.5g  Sugar: 8.6g

Avocado Gazpacho

Preparation Time: 15 minutes | Cooking Time: 0 minutes | Servings: 6

Ingredients:

3 large avocados, peeled, pitted and chopped

1/3 cup fresh cilantro leaves

3 cups spring water

2 tablespoons fresh key lime juice

¼ teaspoon cayenne powder

Sea salt, as required

Directions:

In a high-speed blender, add all the ingredients and pulse until smooth. Transfer the soup into a large bowl. Cover the bowl and refrigerate to chill for at least 2-3 hours before serving.

Nutrition:

Calories: 206;  Total Fat: 19.6g;  Saturated Fat: 4.1g  Protein: 1.9g;  Carbs: 8.8g;   Fiber: 6.8g;  Sugar: 0.5g

Vegan Za'atar Crackers

Preparation Time: 10 minutes | Cooking Time: 15 minutes | Servings: 3

Ingredients:

1⅔ cup generally useful flour

½ teaspoon preparing powder

1/2 teaspoon salt - 1 teaspoon olive oil

1/2 cup water

1 tablespoon water for brushing the top

1 teaspoon maple syrup

1 tablespoon za'atar flavoring

Directions:

Preheat the stove to 400°F/200°C. In a blending bowl include the flour, heating powder, and salt, whisk and afterward include the olive oil and water. Blend in with a huge wooden spoon until it meets up and manipulate with your hand until it's a smooth mixture. Include more flour if the batter is excessively clingy. On a delicately floured material paper, reveal the batter as thin and even as could reasonably be expected. Utilize more flour on the off chance that you have to.

Mix 1 tablespoon of water with 1 teaspoon of maple syrup and brush the highest point of the wafers with it. At that point sprinkle the za'atar flavoring on top. Cut it with a pizza shaper length-and widthwise into singular wafers.

Cautiously pull the material paper with the saltines onto a heating sheet. Bake them in the stove for around 15 minutes until they get fresh and brilliant darker. Let them chill a piece before delving in. They're tasty with custom made hummus.

Nutrition:

Calories: 825; Carbohydrates: 167g; Protein: 21g;  Fat: 6g;  Sodium: 1177mg;  Fiber: 7g;  Sugar: 4g

Wheat Crackers

Preparation Time: 10 minutes | Cooking Time: 20 minutes | Servings: 4

Ingredients:

1 3/4 cups coconut flour

1 1/2 cups coconut flour

3/4 teaspoon sea salt

1/3 cup vegetable oil

1 cup alkaline water

Sea salt for sprinkling

Directions:

Set your oven to 350 degrees F.  Mix coconut flour, coconut flour and salt in a bowl. Stir in vegetable oil and water. Mix well until smooth. Spread this dough on a floured surface into a thin sheet.

Cut small squares out of this sheet. Arrange the dough squares on a baking sheet lined with parchment paper. Bake for 20 minutes until light golden in color.  Serve.

Nutrition:

Calories: 64   Fat: 9.2g   Carbs: 9.2g    Protein: 1.5g   Fiber: 0.9g

Zucchini Pepper Chips

Preparation Time: 10 minutes | Cooking Time: 15 minutes | Servings: 4

Ingredients:

1 2/3 cups vegetable oil

1 teaspoon onion powder

1/2 teaspoon black pepper

3 tablespoons crushed red pepper flakes

2 zucchinis, thinly sliced

Directions:

Mix oil with all the spices in a bowl. Add zucchini slices and mix well. Transfer the mixture to a Zip lock bag and seal it. Refrigerate for 10 minutes. Spread the zucchini slices on a greased baking sheet.

Bake for 15 minutes. Serve.

Nutrition:

Calories: 172;  Fat: 11.1g;  Carbs: 19.9g;  Protein: 13.5g;  Fiber: 0.2g

CHAPTER 22:    Smoothies

Arugula And Cucumber Smoothie

Preparation Time: 5 minutes | Cooking Time: 0 minutes | Servings: 2

Ingredients:

2 cups of spring water

1 large bunch of callaloo, fresh

¼ cup of lime juice

1 cup diced cucumber, fresh

1 large bunch of arugula, fresh

¼ of a honeydew, fresh

1-inch piece of ginger, fresh

1 pear, destemmed, diced

6 Medjool dates, pitted

1 tablespoon of sea moss gel

Directions:

Take a high-powered blender, switch it on, and then place all the ingredients inside, in order.

Cover the blender with its lid and then pulse at high speed for 1 minute or more.

Nutrition:

Calories: 369;  Carb.: 85 g;  Fat: 0.8 g;  Fiber: 16.1 g;  Protein: 5.5 g   Sugar:74g

Dandelion And Watercress Smoothie

Preparation Time: 5 minutes | Cooking Time: 0 minute | Servings: 2

Ingredients:

2 cups spring water

1 large bunch of dandelion greens, fresh

¼ cup key lime juice

1 cup of watercress, fresh

3 baby bananas, peeled

½ cup fresh blueberries

1-inch piece of ginger, fresh

6 Medjool dates, pitted

1 tablespoon burdock root powder

Directions:

Take a high-powered blender, switch it on, and then place all the ingredients inside, in order.

Cover the blender with its lid and then pulse at high speed for 1 minute.

Nutrition:

Calories: 418.5; Carb. 96.3 g; Fat: 1.4 g; Fiber: 13.6 g; Protein: 5.2 g; Sugar: 71g

Triple Berry Smoothie

Preparation Time: 5 minutes | Servings: 2

Ingredients:

1 cup spring water

1 cup fresh whole strawberries

2 small bananas

1 cup fresh whole raspberries

2 tablespoons agave syrup

1 cup fresh whole blueberries

Directions:

Take a high-powered blender, switch it on, and then place all the ingredients inside, in order.

Cover the blender with its lid and then pulse at high speed for 1 minute or more.

Nutrition:

Calories: 281  Carbohydrates: 64.6 g   Fat: 1.2 g   Fiber: 11.2 g  Protein: 2.8 g   Sugar: 44.4 g

Watermelon Smoothie

Preparation Time: 5 minutes | Cooking Time: 0 minutes | Servings: 2

Ingredients:

4 cups watermelon, deseeded, cubed

4 key limes, juiced

4 cucumbers, deseeded, sliced

Directions:

Take a high-powered blender, switch it on, and then place all the ingredients inside, in order.

Cover the blender with its lid and then pulse at high speed for 1 minute.

Nutrition:

Calories: 123; Carb. 26.1 g; Fat: 0.8 g; Fiber: 6.2 g; Protein: 2.5 g; Sugar: 17.8 g

Lettuce And Orange Smoothie

Preparation Time: 5 minutes | Cooking Time: 0 minutes | Servings: 2

Ingredients:

1 cup coconut water

1 cup lettuce leaves, fresh

1 key lime, juiced

1 Seville orange, peeled

1 tablespoon bromide plus powder

½ of a medium avocado, pitted

Directions:

Take a high-powered blender, switch it on, and then place all the ingredients inside, in order.

Cover the blender with its lid and then pulse at high speed for 1 minute.

Nutrition:

Calories: 140; Carb. 19.7 g;  Fat: 5.5 g;  Fiber: 8.4 g;  Protein: 3 g;  Sugar: 11 g

Detox Apple Smoothie

Preparation Time: 5 minutes | Cooking Time: 0 minutes | Servings: 2

Ingredients:

2 cups spring water

2 cups amaranth greens

2 medium fresh apples, cored

1 key lime, juiced

¼ of avocado

Directions:

Take a high-powered blender, switch it on, and then place all the ingredients inside, in order.

Cover the blender with its lid and then pulse at high speed for 1 minute or more.

Nutrition:

Calories: 141; Carb. 27 g;  Fat: 2.8 g;  Fiber: 7.5 g;  Protein: 1.4 g;  Sugar: 20 g

Berries And Hemp Seeds Smoothie

Preparation Time: 5 minutes | Cooking Time: 0 minutes | Servings: 2

Ingredients:

1 cup spring water

2 cups fresh lettuce

1 medium banana, peeled

1 cup mixed berries, fresh

1 Seville orange, peeled

1 tablespoon hemp seeds

¼ of avocado, pitted

Directions:

Take a high-powered blender, switch it on, and then place all the ingredients inside, in order.

Cover the blender with its lid and then pulse at high speed for 1 minute or more.

Nutrition:

Calories: 216; Carb. 36 g  Fat: 5.5 g  Fiber: 10.8 g  Protein: 5.4 g  Sugar: 23 g

Papaya Detox Smoothie

Preparation Time: 15 minutes | Cooking Time: 0 | Servings: 1

Ingredients:

Two cups Papaya

One tablespoon of papaya seeds

Juice of a Lime

One cup filtered water

Directions:

Chop the papaya into square portions and scoop out a tablespoon of clean and raw papaya seeds.

Mix all of the ingredients right into a high-speed blender for 1 minute until the whole thing is blended.

Pour into a tumbler and enjoy this tasty drink your liver will love. Enjoy!

Nutrition:

Calories: 197;  Fat: 0.7g;  Carbohydrates: 49.4g;  Protein: 5.4g

Apple And Amaranth Detoxifying Smoothie

Preparation Time: 15 minutes | Cooking Time: 0 | Servings: 1

Ingredients:

1/4 avocado

1 key lime

Two apples, chopped

Two cups of water

Two cups of Amaranth vegie

Directions:

Put all the ingredients collectively in a blender. Blend all the ingredients evenly.

Enjoy this delicious smoothie.

Nutrition:

Calories: 133   Fat: 4g   Carbohydrates: 24g   Protein: 3g

Avocado Mixed Smoothie

Preparation Time: 15 minutes | Cooking Time: 0 | Servings: 1

Ingredients:

One cup water

One ounce of blueberries

One pear, chopped

1/4 avocado, pitted

1/4 cup cooked quinoa

Directions:

Mix all ingredients in a high-speed blender and enjoy!

Nutrition:

Calories: 187  Fat: 21g   Carbohydrates: 29g   Protein: 11g

Alkaline Papaya Smoothie

Preparation Time: 10 minutes | Cooking Time: 0 minutes | Serving: 2

Ingredients:

½ large papaya, with seeds

4-5 dates

2 burro bananas

½ lb. fresh spring water

1 tbsp. Bromide Plus Powder

Juice of half a key lime

Directions:

To make your alkaline mineral shake, mix all the ingredients in the blender and blend. Add to serving glasses. Serve and enjoy.

Nutrition:

3.6g Fat;   1g Protein;  101 Calories;   17.1g Carbohydrates

Cucumber and Watercress Smoothie

Preparation Time: 10 minutes | Cooking Time: 15 minutes | Serving: 4

Ingredients:

1 tbsp. tamarind pulp

1 cucumber

1 fistful of watercress or wild arugula

Juice of one key lime

Directions:

To prepare the smoothie to support the pancreas mix the dough with the ingredients in a blender quickly.

Nutrition:

1.9g Total Fat;  1.3g Protein;  61 Calories;  9.9g Carbohydrates

Heart-Healthy Berry Smoothie

Preparation Time: 15 minutes | Cooking Time: 0 minutes | Serving: 2

Ingredients:

1 tbsp. of Bromide Plus Powder

½ lb. strawberries

½ lb. blueberries

½ lb. blackberries

½ lb. raspberries

½ lb. walnuts

Directions:

Mix all the ingredients in a high-speed mixer. Add into a serving glass Serve and enjoy.

Nutrition:

5.1g Total Fat;  2.8g Protein;  83 Calories;  9.1g Carbohydrates

Mood-Boosting Smoothie

Preparation Time: 10 minutes | Cooking Time: 0 minutes | Serving: 2

Ingredients:

½ lb. soft jelly coconut meat

½ lb. strawberries

Date sugar, to taste

Directions:

To make a mood-boosting smoothie. Mix all ingredients in a blender. Blend well. Serve and enjoy.

Nutrition:

5.1g Fat;  0.9g Protein;  74 Calories;  7.6g Carbohydrates

Cucumber and Coconut Smoothie

Preparation Time: 10 minutes | Cooking Time: 12 minutes | Serving: 2

Ingredients:

½ lb. soft jelly coconut water

½ tsp. Bromide Plus Powder

½ cucumber

1 burro banana

Directions:

Make tea and let cool. Mix all the ingredients in a high-speed mixer and enjoy.

Nutrition:

1g Fat;  0.5g Protein;  46 Calories;  11.6g Carbohydrates

Energy-Booting Green Smoothie

Preparation Time: 15 minutes | Cooking Time: 0 minutes | Serving: 4

Ingredients:

2 handfuls of greens (dandelion greens, amaranth greens, lettuce or wild arugula)

½ cucumber

1 apple

1 burro banana

½ tsp. Bromide Plus Powder

1 tbsp. walnuts

½ lb. soft-jelly coconut milk

Directions:

To prepare your green smoothie, first mix all the ingredients in a food processor. Pour into a glass and enjoy.

Nutrition:

16.5g Fat;  2.9g Protein;   222 Calories;  19.8g Carbohydrates

Zucchini Relaxing Smoothie

Preparation Time: 15 minutes | Cooking Time: 10 minutes | Serving: 4

Ingredients:

1 zucchini, chopped

0.2 lb. herbal tea

½ lb. soft jelly coconut water

Directions:

To make your smoothie relaxed, first brew the tea according to the instructions and let it cool. Combine all ingredients in a blender. Blend well.  Pour into serving glasses and enjoy!

Nutrition:

0.4g Fat;  1.1g Protein;  52 Calories;  12.5g Carbohydrates

Magnesium-Boosting Smoothie

Preparation Time: 10 minutes | Cooking Time: 0 minutes | Serving: 2

Ingredients:

½ lb. fresh spring water

0.7 lb. Brazil nuts

½ burro banana

2 strawberries

½ lb. figs

Directions:

Combine all the ingredients in a high-speed mixer. Add more water if the mixture is too concentrated. Enjoy.

Nutrition:

182 Calories;  3g Fat;  40.7g;  Carbohydrates:  2.8g Protein

Detox Smoothie

Preparation Time: 20 minutes | Cooking Time: 0 minutes | Serving: 4

Ingredients:

½ avocado

½ lb. homemade soft-jelly coconut milk

1 handful of “approved” greens, such as Callao, watercress, or dandelion greens

1 squeeze of key lime

Directions:

Combine all the ingredients in a high-speed mixer. Add more water if the mixture is too concentrated. Enjoy.

Nutrition:

202 Calories  19.4g Fat  8.8g Carbohydrates  2.4g Protein

Immunity-Boosting Smoothie

Preparation Time: 35 minutes | Cooking Time: 20 minutes | Serving: 2

Ingredients:

1 mango

1 Seville orange

1 tbsp. coconut oil

1 tbsp. date sugar or agave syrup

1 lime, juiced

1 half tsp. of green tea

Directions:

Boil distilled water and pour 1 half tsp. of green tea. Cook for about 15 minutes. Let cool, strain. Seville orange peel and mango cut into pieces.

Mix all ingredients in a high-speed mixer.  Add to serving glasses and enjoy!

Nutrition:

97 Calories;  3.7g Fat;  17.7g Carbohydrates;  9g Protein

Peach Berry Smoothie

Preparation Time: 15 minutes | Cooking Time: 0 | Servings: 1

Ingredients:

Half cup of frozen peaches

Half cup of frozen blueberries

Half cup of frozen cherries

Half cup of frozen strawberries

One tablespoon of sea moss gel

One tablespoon of hemp seeds

One tablespoon of coconut water

One tablespoon of agave

Directions:

Blend all ingredients for one minute. If the combination is too thick, add extra ¼ cup of coconut water and blend for another 20 secs. Enjoy your peach berry smoothie!

Nutrition:

Calories: 170;   Fat: 0g;   Carbohydrates: 43g;   Protein: 0g

Irish Sea Moss Smoothie

Preparation Time: 15 minutes | Cooking Time: 0 | Servings: 1

Ingredients:

2 oz. of whole, wild sea moss, soaked

2 cups of spring water

Directions:

To prepare Irish Sea Moss Smoothie, use two whole and wild sea moss. Carefully wash away any sand and debris. Do a final wash and chop up longer ones to safeguard your blender’s blade.

Add your sea moss and two cups of spring water to blend in the blender. Put in a jar and refrigerate. This smoothie can last for many weeks. Enjoy your delicious smoothie.

Nutrition:

Calories: 220;   Fat: 3g;   Carbohydrates: 45g;   Protein: 2g

Cucumber Mixed Detox Smoothie

Preparation Time: 15 minutes | Cooking Time: 0 | Servings: 1

Ingredients:

Half cucumber, chopped

One inch of ginger

One pinch of pure sea salt

Two grapefruits, squeezed

Two lemons, squeezed

One avocado, chopped

Half cup of filtered or spring water

One pinch cayenne pepper

Directions:

Blend all ingredients. Sip and experience this tasty nutritious smoothie!

Nutrition:

Calories: 48   Fat: 0g   Carbohydrates: 12g   Protein: 1g

Strawberry Banana Smoothie

Preparation Time: 15 minutes | Cooking Time: 0 | Servings: 1-2

Ingredients:

2 cups Hemp Milk

4 Banana

8 oz. Strawberry

¾ cup Dates

1 tbsp. Agave

Directions:

For making this delicious smoothie, you need to place the strawberries and date in a high-speed blender. Blend them for a minute or two or until they are slightly broken down. After that, add the banana along with the hemp milk and agave.

Blend them for 2 to 3 minutes or until combined well.  Enjoy.

Nutrition:

Calories: 148    Fat: 2g   Carbohydrates: 21g   Protein: 1g

Green Monster Smoothie

Preparation Time: 15 minutes | Cooking Time: 0 | Servings: 1

Ingredients:

½ of 1 Avocado, diced

½ of 1 Mango, diced

2 to 3 Dates, pitted

1 tbsp. Soursop Pulp

1 Bunch of Rainbow Kale, leaves torn

½ cup Coconut Water

Directions:

For making this smoothie, place all the ingredients in a high-speed blender and blend it for 2 to 3 minutes or until everything comes together and smooth. Move the mixture to a serving glass and serve it with ice cubes if you desire to take it cold.

Nutrition:

Calories: 179.4     Fat: 2.3g    Carbohydrates: 36.8g     Protein: 6.8g

Apple Smoothie

Preparation Time: 15 minutes | Cooking Time: 0 | Servings: 2

Ingredients:

2 cups Apple Juice, fresh

2 cups Ice Cube

1 tbsp. Sea Moss

1 Clove, grounded

1 tbsp. Ginger, grounded

Directions:

To start with, place all the ingredients needed to make the smoothie in a high-speed blender. Blend all ingredients wait for 2 to 3 minutes or until you get a smooth mixture.  Serve and enjoy.

Nutrition:

Calories: 431.5    Fat: 10.8g    Carbohydrates: 53.1g    Protein: 38.4g

Weight Loss Apple Cucumber Smoothie

Preparation Time: 15 minutes | Cooking Time: 0 | Servings: 1

Ingredients:

One large to medium size of sliced cucumber.

One large cubed apple.

One large sliced bell pepper.

Six seeded dates (rinsed).

Six large strawberries.

Five sliced tomatoes (rinsed).

Half to one cupful of water.

Directions:

Combine the whole recipes and blend very well until smooth. Wow! The first-day breakfast is settled, enjoy.

Nutrition:

65 calories;   Carb 57 g;   Protein 2 g;   Fat 4 g

Toxins Removal Smoothie

Preparation Time: 15 minutes | Cooking Time: 0 | Servings: 1

Ingredients:

One sliced small to large-sized watermelon.

One large key lime (removes the juice and discards the seed).

One large cucumber (sliced).

Directions:

Transfer the lime juice into the blender. Add the remaining recipes and blend very well to obtain a smooth mixture. Enjoy.

Nutrition:

45 calories;  Carb 35 g;  Protein 6 g;  Fat 4 g

Multiple Berries Smoothie

Preparation Time: 15 minutes | Cooking Time: 0 | Servings: 1

Ingredients:

A quarter cupful of Blueberries.

A quarter cupful of Strawberries.

A quarter cupful of Raspberries.

One large banana (peeled and sliced).

Agave syrup as desired.

A half cupful of water.

Directions:

Transfer the water into the blender. Add the remaining recipes and blend until smooth.

I really love this smoothie because it is very sweet without adding sugar and the color is also inviting.

Nutrition:

Calories: 210;  Carbohydrates: 55 g;  Sodium: 20 mg

Pear, Berries, And Quinoa Smoothie

Preparation Time: 5 minutes | Cooking Time: 0 minutes | Servings: 2

Ingredients:

2 cups spring water

½ of avocado, pitted

2 fresh pears, chopped

½ cup cooked quinoa

¼ cup fresh whole blueberries

Directions:

Take a high-powered blender, switch it on, and then place all the ingredients inside, in order.

Cover the blender with its lid and then pulse at high speed for 1 minute.

Nutrition:

Calories: 325; Carb. 57 g; Fat: 7.6 g; Fiber: 11.4 g; Protein: 7.3 g; Sugar: 22 g

Mango And Banana Smoothie

Preparation Time: 5 minutes | Cooking Time: 0 minutes | Servings: 2

Ingredients:

1 cup spring water

2 cups greens

½ of banana, peeled

1 fresh mango, peeled, destoned, sliced

Directions:

Take a high-powered blender, switch it on, and then place all the ingredients inside, in order.

Cover the blender with its lid and then pulse at high speed for 1 minute.

Nutrition:

Calories: 134.5; Carb. 29.6 g;  Fat: 1 g;  Fiber: 4 g;  Protein: 1.7 g;  Sugar: 27 g

Berries And Sea Moss Smoothie

Preparation Time: 5 minutes | Cooking Time: 0 | Servings: 2

Ingredients:

1 cup of coconut water

2 cups lettuce leaves

1 banana, peeled

1 cup mixed berries

1 tablespoon sea moss

2 key limes, juiced

Directions:

Take a high-powered blender, switch it on, and then place all the ingredients inside, in order.

Cover the blender with its lid and then pulse at high speed for 1 minute.

Nutrition:

Calories: 163;  Carb. 35 g;  Fat: 0.9 g;  Fiber: 10 g; Protein: 3.7 g; Sugar: 20.7 g

Raspberry And Chard Smoothie

Preparation Time: 5 minutes | Cooking Time: 0 minutes | Servings: 2

Ingredients:

2 cups of coconut water

2 cups Swiss chards

2 key limes, juiced

2 cups fresh whole raspberries

Directions:

Take a high-powered blender, switch it on, and then place all the ingredients inside, in order.

Cover the blender with its lid and then pulse at high speed for 1 minute or more.

Nutrition:

Calories: 137;  Carb. 28 g;  Fat: 1.4 g;  Fiber: 13 g; Protein: 3.4 g;  Sugar: 13.4 g

Apple, Berries, And Kale Smoothie

Preparation Time: 5 minutes | Cooking Time: 0 minutes | Servings: 2

Ingredients:

1 cup spring water

1 cup mixed berries

2 cups kale leaves, fresh

1 large apple, cored

Directions:

Take a high-powered blender, switch it on, and then place all the ingredients inside, in order.

Cover the blender with its lid and then pulse at high speed for 1 minute or more.

Nutrition:

Calories: 112;  Carb. 24 g;  Fat: 0.7 g;  Fiber: 7.2 g; Protein: 2 g;  Sugar: 18.3 g

Banana, Berry, And Kale Smoothie

Preparation Time: 5 minutes | Cooking Time: 0 minutes | Servings: 2

Ingredients:

2 cups fresh whole strawberries

2 bananas, peeled

2 cups chopped kale

1 cup of ice cubes

Directions:

Take a high-powered blender, switch it on, and then place all the ingredients inside, in order.

Cover the blender with its lid and then pulse at high speed for 1 minute or more.

Nutrition:

Calories: 185  Carb. 40 g;  Fat: 1.2 g;  Fiber: 8.5 g; Protein: 2.8 g;  Sugar: 25.8 g

Cucumber And Coconut Smoothie

Preparation Time: 5 minutes | Cooking Time: 0 minutes | Servings: 2

Ingredients:

2 cups coconut water

2 cups Swiss chards, fresh

1 large cucumber, peeled

1 key lime, peeled

1 Medjool date, pitted

1-inch piece of ginger, fresh

Directions:

Take a high-powered blender, switch it on, and then place all the ingredients inside, in order.

Cover the blender with its lid and then pulse at high speed for 1 minute or more until they mixed well.

Nutrition:

Calories: 153.5 | Carbohydrates: 33.8 g | Fat: 1 g |  Fiber: 7.6 g  |  Protein: 3.1 g | Sugar: 25.6 g

CHAPTER 23:    Dessert

Blueberry-Banana Soft Serve

Preparation Time: 5 minutes | Cooking Time: 0 minutes | Servings: ½

Ingredients:

1 small ripe banana

1 cup frozen wild blueberries

1 teaspoon freshly squeezed lemon juice

Directions:

In a high-speed blender or food processor, combine banana, blueberries, and lemon juice. Blend until creamy and smooth. Enjoy immediately.

Nutrition:

Calories: 81   Fat: 1g   Protein: 1g   Carbohydrates: 20g   Fiber: 3g   Sodium: 3mg   Iron: 1mg

Vegan Waldorf Salad

Preparation Time: 5 minutes | Cooking Time: 0 minute | Servings: 6

Ingredients:

5 tablespoons Creamy Vegan Mayonnaise

1 tablespoon freshly squeezed lemon juice

2 apples, cored and chopped

1 cup halved grapes

1 cup sliced celery

½ cup hulled pumpkin seeds

2 small dates, pitted and finely chopped, or 1 tablespoon raisins

3 cups chopped romaine lettuce

Directions:

In a medium bowl, mix the mayonnaise and lemon juice. Add the apples, grapes, celery, pumpkin seeds, and dates and toss to coat well. Place ½ cup of the lettuce on each serving plate, divide the fruit mixture evenly among them, and serve.

Nutrition:

Calories: 199  Fat: 14g Protein: 4g  Carbohydrates: 18g

Banana Milkshake

Preparation Time: 10 minutes | Cooking Time: 5 minutes | Serving: 1

Ingredients

6 frozen Baby Bananas

1/4 cup of Homemade Hempseed Milk

1/8 teaspoon of Cloves

1 tablespoon of Agave Syrup

Directions:

Prepare and put all ingredients in a blender or a food processor. Blend it well until you reach a smooth consistency. If it is too thick, add extra Hempseed Milk.

Nutrition:

108 calories  28g protein  14g fiber

Walnut Butter Bars

Preparation Time: 40 minutes | Cooking Time: 10 minutes | Servings: 6

Ingredients:

3/4 cup coconut flour

1/4 cup Swerve

1/2 cup walnut butter

1/2 teaspoon vanilla

Directions:

Combine all the ingredients for bars. Transfer this mixture to 6―inch small pan. Press it firmly.  Refrigerate for 30 minutes. Slice and serve.

Nutrition:

214 Calories  19g Fat  6.5g Carbs  6.3g Protein  2.1g Fiber

Shortbread Cookies

Preparation Time: 10 min. | Cooking Time: 1 hour 10 minutes | Servings: 6

Ingredients:

2 1/2 cups coconut flour

6 tablespoons walnut butter

1/2 cup erythritol

1 teaspoon vanilla essence

Directions:

Line the cookie sheet and preheat your oven to 350 degrees. Beat butter with erythritol until fluffy. Stir in vanilla essence and coconut flour. Mix well until crumbly.

Spoon out a tablespoon of cookie dough onto the cookie sheet. Add more dough to make as many cookies. Bake for 15 minutes until brown. Serve.

Nutrition:

288 Calories - 253g Fat - 9.6g Carbs - 7.6g Protein - 3.8g Fiber

Coconut Chip

Preparation Time: 10 minutes. | Cooking Time: 15 minutes. | Servings: 4

Ingredients:

1 cup coconut flour

½ cup cacao nibs

½ cup coconut flakes, unsweetened

1/3 cup erythritol

½ cup walnut butter

¼ cup walnut butter, melted

¼ cup coconut milk

Stevia, to taste

¼ teaspoon sea salt

Directions:

Preheat your oven to 350 degrees F.   Layer a cookie sheet with parchment paper.   Mix all dry ingredients in a bowl. Whisk in butter, coconut milk, vanilla essence, stevia, and walnut butter. Beat well then stir in the dry mixture. Mix well. Spoon out a tablespoon of cookie dough on the cookie sheet. Add more dough to make as many as 16 cookies.   Flatten each cookie using your fingers.   Bake for 25 minutes until golden brown. Let them sit for 15 minutes. Serve.

Nutrition:

192 Calories  17.44g Fat  2.2g Carbs  4.7g Protein  2.1g Fiber

Raspberry Mousse

Preparation Time: 5 minutes. | Cooking Time: 5 minutes. | Servings: 2

Ingredients:

1 teaspoon Seville orange zest

3 oz. raspberries

¼ teaspoon vanilla essence

2 cups coconut cream

Directions:

Blend cream in an electric mixer until fluffy. Stir in vanilla and Seville orange zest. Mix well. Fold in nuts and berries. Cover the bowl with a plastic wrap. Refrigerate for 3 hours.

Garnish as desired. Serve.

Nutrition:

265 Calories  13g Fat  7.5g Carbs  5.2g Protein  0.5g Fiber

Avocado Pudding

Preparation Time: 10 minutes | Cooking Time: 0 minutes | Servings: 2

Ingredients:

2 avocados

3/4―1 cup coconut milk

1/3―1/2 cup raw cacao powder

1 teaspoon 100% pure organic vanilla (optional)

2―4 tablespoons date sugar

Directions:

Blend all the ingredients in a blender. Refrigerate for 4 hours in a container. Serve.

Nutrition:

609 Calories  50.5g Fat  9.9g Carbs  29.3g Protein  1.5g Fiber

Pumpkin Spice Crackers

Preparation Time: 10 minutes. | Cooking Time: 1 hour. | Servings: 6

Ingredients:

1⁄3 cup coconut flour

2 tablespoons pumpkin pie spice

¾ cup sunflower seeds

¾ cup flaxseed

1⁄3 cup sesame seeds

1 tablespoon ground psyllium husk powder

1 teaspoon sea salt

3 tablespoons coconut oil, melted

11⁄3 cups alkaline water

Directions:

Set your oven to 300 degrees F. Combine all dry ingredients in a bowl. Add water and oil to the mixture and mix well. Let the dough stay for 2 to 3 minutes. Spread the dough on a cookie sheet lined with parchment paper.

Bake for 30 minutes. Reduce the oven heat to low and bake for another 30 minutes. Crack the bread into bite-size pieces. Serve

Nutrition:

248 Calories  15.7g Fat  0.4g Carbs  24.9g Protein

Maple Oat Flax Granola

Preparation Time: 5 min. | Cooking Time: 30 to 45 minutes | Servings: 6

Ingredients:

2 tablespoons almond meal

2 tablespoons unsweetened finely shredded coconut

2 tablespoons flax meal - 2 tablespoons avocado oil

2 tablespoons maple syrup, or 5 to 6 small dates, pitted

2 tablespoons brown rice flour- ¼ teaspoon vanilla extract

Pinch sea salt

¾ cup rolled oats

Directions:

Preheat the oven to 350°F.In a food processor, combine the almond meal, coconut, flax meal, oil, and maple syrup and process until smooth. Transfer the mixture to a bowl and stir in the flour, vanilla, and salt.

Stir in the oats. Spread the mixture evenly over a baking sheet and bake for 30 to 45 minutes, turning every 15 minutes, until golden brown. Let cool. Store in an airtight container.

Nutrition:

Calories: 150 Fat: 9g Protein: 3g Carbohydrates: 15g Fiber: 2g Sodium: 28mg

Almond-Stuffed Dates with Coconut

Preparation Time: 2 minutes | Cooking Time: 0 minute | Servings: 1

Ingredients:

4 small dates, pitted

4 teaspoons unsweetened finely shredded coconut

4 whole raw almonds

Directions:

With a small paring knife, slice each date open lengthwise. Press 1 teaspoon of the coconut into the center of each date. Place an almond into the center of the coconut. Sprinkle any remaining coconut over the dates and enjoy.

Nutrition:

Calories: 159  Fat: 7g  Protein: 2g  Carbohydrates: 25g  Fiber: 4g  Sodium: 2mg

Apple Slices with PB and Granola

Preparation Time: 5 minutes | Cooking Time: 0 minute | Servings: 4

Ingredients:

¼ cup peanut butter

2 medium apples, cored and sliced

½ cup

Directions:

Evenly spread a bit of peanut butter onto each apple slice. Dip the peanut butter–coated side of each slice into the granola and serve.

Nutrition:

Calories: 200  Fat: 12g  Protein: 5g  Carb. 19g  Fiber: 4g  Sodium: 195mg

Cashew Almond Date Bars

Preparation Time: 5 minutes | Cooking Time: 0 minute | Servings: 6

Ingredients:

8 small dates, pitted

½ cup raw almonds

½ cup raw cashews

¼ cup flax meal

¼ cup unsweetened finely shredded coconut

Directions:

In a high-speed blender, combine the dates, almonds, cashews, flax meal, and coconut and blend until well combined. Divide the mixture into 6 equal balls, each about 1½ inches in diameter. Mold each ball into a square or rectangle about ¼ inch thick.

Wrap each piece in plastic wrap and store in the refrigerator for up to 1 week or freeze for up to 3 months.

Nutrition:

Calories: 176  Fat: 12g  Protein: 5g  Carb. 14g  Fiber: 4g  Sodium: 4mg

Quinoa Black Bean Veggie Bowl

Preparation Time: 2 minutes | Cooking Time: 20 minutes | Servings: 4

Ingredients:

1 cup canned black beans, drained and rinsed

1 to 2 teaspoons Taco Spice Blend (see here)

4 cups chopped Tuscan kale - Sea salt

1 cup sliced mushrooms

1 cup cooked quinoa - ½ cup shredded carrots

1 medium avocado, sliced

¼ cup Simple Hummus

Juice of ½ medium lime

1 to 3 tablespoons warm water

3 tablespoons shelled pistachios

8 teaspoons pico de gallo

4 teaspoons chopped fresh cilantro

Directions:

In a small bowl, mix the black beans and taco spice blend. Put the kale in a large bowl and lightly season with salt. Using your hands, massage the kale until softened slightly.

Divide the kale, mushrooms, bean mixture, quinoa, carrots, and avocado evenly among four bowls. In a small bowl, mix the hummus with the lime juice, and add the warm water, 1 tablespoon at a time, until it has thinned to a dressing consistency. Drizzle 1 tablespoon of the dressing onto each veggie bowl. Garnish each bowl evenly with the pistachios, pico de gallo, and cilantro.

Nutrition:

Calories: 290 Fat: 12g Protein: 12g Carbohydrates: 47g Fiber: 12g Sodium: 508mg Iron: 4mg

Coconut Waffle

Preparation Time: 10 minutes | Cooking Time: 20 minutes | Serving: 1

Ingredients

2 cups of Spelt Flour

1 cup of Homemade Coconut Milk

1/4 cup of Coconut Flour

1/4 cup of Agave Syrup

2 teaspoons of Sea Moss Gel

1/4 teaspoon of Pure Sea Salt

3 tablespoons of Grapeseed Oil

1 cup of Spring Water

Directions:

Add Spelt Flour, Coconut Flour, and Pure Sea Salt in a bowl and blend them. Mix together Homemade Coconut Milk, Sea Moss Gel, Agave Syrup, Grapeseed Oil, and Spring Water in a separate bowl. Pour the liquid mixture into the dry mix. Pour the prepared batter into a waffle maker and cook following its instructions.

Nutrition:

9g protein   28g fat   43g Carbohydrates

Mango Cheesecake

Preparation Time: 15 minu. | Cooking Time: 30 min. plus 2–4 hours chilling | Serving: 6–8

Ingredients

Crust

1 cup of Walnuts - 1 cup of Dates

1/4 cup of shredded Soft-Jelly Coconut

Filling

2 chopped large Mangoes

2 cups of soaked Walnuts (overnight or at least 4 hours)

1 cup of Homemade Coconut Milk

1/3 cup of Agave Syrup - 6 tablespoons of Coconut Oil

1 tablespoon of Key Lime Zest

Juice of 1 Key Lime

Directions:

Take an 8-inch round cake pan and cover it with a piece of parchment paper. Put Walnuts, shredded Soft-Jelly Coconut, and Dates in a food processor or a blender. Mix it until well combined. Add more Dates, if the dough is not sticky. Put the prepared dough into the pan, press and spread it.

Let it freeze for 10 minutes. Add Coconut Milk with Walnuts into a blender or a food processor and blend it for 2–3 minutes until a smooth consistency. Add Agave Syrup, chopped Mango, Coconut Oil, Key Lime Zest, and Juice. Continue mixing until well combined. Transfer the cheesecake filling into the pan and spread it. Place prepared cheesecake in the freezer for 2–4 hours until it firms up.

Nutrition:

105 calories 17g fiber 25g protein

Date Balls

Preparation Time: 10 minutes | Cooking Time: 30 minutes | Serving: 20–24

Ingredients

1 cup of pitted Dates

1 cup of shredded Soft-Jelly Coconut

1/2 cup of Sesame Seeds

1/2 cup of Brazil Nuts*

1/4 cup of Agave Syrup

1/2 teaspoon of Pure Sea Salt

Directions:

Add Dates, shredded Coconut, Brazil Nuts*, Agave Syrup, and Pure Sea Salt in a food processor or a blender. Blend it well for about 20–30 seconds. Take a spoon of the prepared mixture in your hand and make a ball. Put Sesame Seeds in a large bowl and roll Date Balls in this mixture. Repeat steps 3 and 4 until all of the Date mixture is used.

Nutrition:

152 calories  16g fiber  20g protein

Banana Pie

Preparation Time: 15 minutes | Cooking Time: 40 minutes plus 4 hours chilling | Serving: 6–8

Ingredients:

Crust

1-1/2 cups of pitted Dates

1-1/2 cups of shredded Soft-Jelly Coconut

1/4 cup of Agave Syrup

1/4 teaspoon of Pure Sea Salt

Filling

6–8 Burro Bananas

1 cup of Homemade Hempseed Milk

7 ounces of Organic Creamed Unsweetened Coconut

4 tablespoons of Agave Syrup

1/8 teaspoon of Pure Sea Salt

Directions:

Add crust ingredients in a blender, blend them for about 30 seconds or until the ball is formed. Cover the round pie pan with parchment paper, put crust mixture inside, and spread it out. Store it in the refrigerator for 10 minutes.

Put all filling ingredients in a large bowl and mix them until well combined. Pour the filling into a pan and spread it by shaking the sides. Cover the pie with foil and put it in the freezer for about 4 hours to firm up.

Nutrition:

105 calories 17g fiber 27g protein

Strawberry-applesauce Nice Cream

Preparation Time: 10 minutes | Cooking Time: 8 hours | Serving: 4

Ingredients

3 cups homemade applesauce

1 cup strawberries, frozen

1/4 cup sea moss gel

3 tbsp agave nectar

2 tbsp homemade hemp sea moss milk

1/2 small squeezed key lime

Directions:

Place all ingredients into a blender and blend until smooth and thick. Adjust flavor to suit your best.

Add and smooth out evenly in a glass container. Serve soft or freeze while covered for about 2-4 hours to firm up. Now thaw for about 2-5 minutes then serve. You can store the ice cream in a freezer for about 2 weeks.

Enjoy!

Nutrition:

196 Calories 1g  Total fat  2g Protein  31g Sugars

Vegan Mango Ice Cream with Brazil Nuts

Preparation Time: 5 minutes | Cooking Time: 20 minutes | Serving: 1

Ingredients

4 ripe peeled mangoes, chopped

3/4 cups coconut milk

3-4 tbsp crushed Brazil nuts

Directions:

Prepare your ice cream maker. Blend the mangoes until smooth and pour the puree into the ice cream maker bowl. Process milk in a blender a few times and pour into the bowl with mangoes.

Turn on the ice cream maker for about 10 minutes until a little thickening. Add a few Brazil nuts and reserving a few to garnish. Scoop the ice cream into an ice cream container then freeze for a few hours to solidify.

Top with reserved Brazil nuts and serve.

Nutrition:

141 Calories  66.4g Total fat  22.7g Protein  27.6g Fiber

Blackberry Jam

Preparation Time: 5 minutes | Cooking Time: 12 minutes | Serving: 32

Ingredients

3, 6-oz, package fresh berries, rinsed

3 tbsp agave nectar

1 tbsp key lime, squeezed juice

1/4 cup + 2 tbsp Sea moss gel

Directions:

Place the berries into a pot, medium, over medium-high heat stirring until liquid starts to release and until they begin to break down. Stir in all other ingredients over about 1-2 minutes over low-medium heat until it starts to thicken.  Remove and cool for about 15 minutes. You can store for about 5-7 days in a refrigerator or in a freezer for about 2 months. Serve with pancakes, waffles or toast.

Nutrition:

60 Calories  1g Total fat  1g Protein  1g Fiber

Homemade Whipped Cream

Preparation Time: 10 minutes | Cooking Time: 10 minutes | Servings: 1 cup

Ingredients:

1 cup of Aquafaba

1/4 cup of Agave Syrup

Directions:

Add Agave Syrup and Aquafaba into a bowl. Mix at high speed around 5 minutes with a stand mixer or 10 to 15 minutes with a hand mixer. Serve and enjoy your Homemade Whipped Cream!

Nutrition:

Calories: 85  Protein: 3g  Carbs: 14g  Sugar: 8g  Fat: 2g

“Chocolate” Pudding

Preparation Time: 10 minutes | Cooking Time: 20 minutes | Servings: 4 Servings

Ingredients:

1 to 2 cups of Black Sapote

1/4 cup of Agave Syrup

1/2 cup of soaked Brazil Nuts (overnight or for at least 3 hours)

1 tablespoon of Hemp Seeds

1/2 cup of Water

Directions:

Cut 1 to 2 cups of Black Sapote in half. Remove all seeds. You should have 1 full cup of de-seeded fruit. Put all ingredients into a blender and blend until smooth. Serve and enjoy your “Chocolate” Pudding!

Nutrition: Calories: 87  Protein: 3g  Carbs: 12g  Sugar: 9g  Fat: 3g

CHAPTER 24:    Herbal Recipes (Tea)

Mucus Cleanse Tea

Preparation Time: 10 minutes |Cooking Time: 5 minutes | Servings: 2

Ingredients:

Blue Vervain

Bladder wrack

Irish Sea Moss

Directions:

Add the sea moss to your blender. This would be best as a gel. Just make sure that it is totally dry. Place equal parts of the bladder wrack to the blender. Again this would be best as a gel. Just make sure that it is totally dry. To get the best results you need to chop these by hand.

Add equal parts of the blue vervain to the blender. You can use the roots to increase your iron intake and nutritional healing values. Process the herbs until they form a powder.

This can take up to three minutes. Place the powder into a non-metal pot and put it on the stove. Fill the pot half full of water. Make sure the herbs are totally immersed in water. Turn on the heat and let the liquid boil. Don’t let it boil more than five minutes. Carefully strain out the herbs. You can save these for later use in other recipes.

You can add in some agave nectar, date sugar, or key lime juice for added flavor.

Nutrition:

Calories 36 Sugar 6g Protein 0.7g Fat 0.3g

Immune Tea

Preparation Time: 10 minutes | Cooking Time: 20 minutes | Servings: 1

Ingredients:

Echinacea, 1 part

Astragalus, 1 part

Rosehip, 1 part

Chamomile, 1 part

Elderflowers, 1 part

Elderberries, 1 part

Directions:

Mix the herbs together and place them inside an airtight container.

When you are ready to make a cup of tea, place one teaspoon into a tea ball or bag, and put it in eight ounces of boiling water. Let this sit for 20 minutes.

Nutrition:

Calories 39  Sugar 1g  Protein 2g  Fat 0.6g

Ginger Turmeric Tea

Preparation Time: 5 minutes | Cooking Time: 15 minutes | Servings: 2

Ingredients:

Juice of one key lime

Turmeric finger, couple of slices

Ginger root, couple of slices

Water, 3 c

Directions:

Pour the water into a pot and let it boil. Remove from heat and put the turmeric and ginger in. Stir well. Place lid on pot and let it sit 15 minutes.

While you are waiting on your tea to finish steeping, juice one key lime, and divide between two mugs.

Once the tea is ready, remove the turmeric and ginger and pour the tea into mugs and enjoy. If you want your tea a bit sweet, add some agave syrup or date sugar.

Nutrition:

Calories 27  Sugar 5g  Protein 3g Fat 1.0g

Tranquil Tea

Preparation Time: 5 minutes | Cooking Time: 10 minutes | Servings: 2

Ingredients:

Rose petals, 2 parts

Lemongrass, 2 parts

Chamomile, 4 parts

Directions:

Pour all the herbs into a glass jar and shake well to mix.

When you are ready to make a cup of tea, add one teaspoon of the mixture for every serving to a tea strainer, ball, or bag. Cover with water that has boiled and let it sit for ten minutes.

If you like a little sweetness in your tea, you can add some agave syrup or date sugar.

Nutrition:

Calories 35  Sugar 3.4g  Protein 2.3g  Fat 1.5g

Energizing Lemon Tea

Preparation Time: 5 minutes | Cooking Time: 15 minutes | Servings: 3

Ingredients:

Lemongrass, .5 tsp. dried herb

Lemon thyme, .5 tsp. dried herb

Lemon verbena, 1 tsp. dried herb

Directions:

Place the dried herbs into a tea strainer, bag, or ball and place it in one cup of water that has boiled. Let this sit 15 minutes. Carefully strain out the tea. You can add agave syrup or date sugar if needed.

Nutrition:

Calories 40  Sugar 6g  Protein 2.2g  Fat 0.3

Respiratory Support Tea

Preparation Time: 5 minutes | Cooking Time: 18 minutes | Servings: 4

Ingredients:

Rosehip, 2 parts

Lemon balm, 1 part

Coltsfoot leaves, 1 part

Mullein, 1 part

Osha root, 1 part

Marshmallow root, 1 part

Directions:

Place three cups of water into a pot. Place the Osha root and marshmallow root into the pot. Allow to boil. Let this simmer for ten minutes. Now put the remaining ingredients into the pot and let this steep another eight minutes. Strain.

Drink four cups of this tea each day. It’s almost that time of year again when everyone is suffering from the dreaded cold. Then that cold turns into a nasty lingering cough. Having these ingredients on hand will help you be able to get ahead of this year’s cold season.

When you buy your ingredient, they need to be stored in glass jars. The roots and leaves need to be put into separate jars. You can drink this tea at any time, but it is great for when you need some extra respiratory support.

Nutrition:

Calories 35 Sugar 3.4g Protein 2.3g Fat 1.5g

Thyme and Lemon Tea

Preparation Time: 5 minutes | Cooking Time: 10 minutes | Servings: 2

Ingredients:

Key lime juice, 2 tsp.

Fresh thyme sprigs, 2

Directions:

Place the thyme into a canning jar. Boil enough water to cover the thyme sprigs. Cover the jar with a lid and leave it alone for ten minutes. Add the key lime juice. Carefully strain into a mug and add some agave nectar if desired.

Nutrition:

Calories 22  Sugar 1.4g  Protein 5.3g  Fat 0.6g

Sore Throat Tea

Preparation Time: 8 minutes | Cooking Time: 15 minutes | Servings: 4

Ingredients:

Sage leaves, 8 to 10 leaves

Directions:

Place the sage leaves into a quart canning jar and add water that has boiled until it covers the leaves. Pour the lid on the jar and let sit for 15 minutes.

You can use this tea as a gargle to help ease a sore or scratchy throat. Usually, the pain will ease up before you even finish your first cup. This can also be used for inflammations of the throat, tonsils, and mouth since the mucous membranes gets soothed by the sage oil. A normal dose would be between three to four cups each day. Every time you take a sip, roll it around in your mouth before swallowing it.

Nutrition:

Calories 26  Sugar 2.0g  Protein 7.6g  Fat 3.2g

Autumn Tonic Tea

Preparation Time: 10 minutes | Cooking Time: 15 minutes | Servings: 2

Ingredients:

Dried ginger root, 1 part

Rosehip, 1 part

Red clover, 2 parts

Dandelion root and leaf, 2 parts

Mullein leaf, 2 parts

Lemon balm, 3 parts

Nettle leaf, 4 parts

Directions:

Place all of these ingredients above into a bowl. Stir everything together to mix well. Put into a glass jar with a lid and keep it in a dry place that stays cool.

When you want a cup of tea, place four cups of water into a pot. Let this come to a full rolling boil. Place the desired amount of tea blend into a tea strainer, ball, or bag and cover with boiling water. Let sit for 15 minutes. Strain out the herbs and drink it either cold or hot. If you like your tea sweet, add some agave syrup or date sugar.

Nutrition:

Calories 43  Sugar 3.8g  Protein 6.5g  Fat 3.9g

Adrenal and Stress Health

Preparation Time: 12 minutes | Cooking Time: 20 minutes | Servings: 2

Ingredients:

Bladder wrack, .5 c

Tulsi holy basil, 1 c

Shatavari root, 1 c

Ashwagandha root, 1 c

Directions:

Place these ingredients into a bowl. Stir well to combine.

Place mixture in a glass jar with a lid and store in a dry place that stays cool.

When you want a cup of tea, place two tablespoons of the tea mixture into a medium pot. Pour in two cups of water. Let this come to a full rolling boil. Turn down heat. Let this simmer 20 minutes. Strain well. If you prefer your tea sweet, you can add some agave syrup or date sugar.

Nutrition:

Calories 43  Sugar 2.2g  Protein 4.1g  Fat 2.3g

Lavender Tea

Preparation Time: 5 minutes | Cooking Time: 15 minutes | Servings: 2

Ingredients:

Agave syrup, to taste

Dried lavender flowers, 2 tbsp.

Fresh lemon balm, handful

Water, 3 c

Directions:

Pour the water in a pot and allow boiling. Pour over the lavender and lemon balm. Cover and let sit for five minutes. Strain well. If you prefer your tea sweet, add some agave syrup.

Nutrition:

Calories 59  Sugar 6.8g  Protein 3.3g  Fat 1.6g

Sarsaparilla Syrup

Preparation time: 15 minutes | Cooking time: 4 hours | Servings: 4

Ingredients:

Date sugar, 1 c

Sassafras root, 1 tbsp.

Sarsaparilla root, 1 c

Water, 2 c

Directions:

Firstly add all of the ingredients to a mason jar. Screw on the lid, tightly, and shake everything together. Heat a water bath up to 160. Sit the Mason jar into the water bath and allow it to infuse for about two to four hours. When the infusion time is almost up, set up an ice bath.

Add half and half water and ice to a bowl. Carefully take the Mason jar out of the water bath and place it into the ice bath. Allow it to sit in the ice bath for 15 to 20 minutes.  Strain the infusion out and into another clean jar.

Nutrition:

Calories 37 Sugar 2g Protein 0.4g Fat 0.3

Dandelion “Coffee”

Preparation time: 15 minutes | Cooking time: 10 minutes | Servings: 4

Ingredients:

Nettle leaf, a pinch

Roasted dandelion root, 1 tbsp.

Water, 24 oz.

Directions:

To start, we will roast the dandelion root to help bring out its flavors. Feel free to use raw dandelion root if you want to, but roasted root brings out an earthy and complex flavor, which is perfect for cool mornings.

Simply add the dandelion root to a pre-warmed cast iron skillet. Allow the pieces to roast on medium heat until they start to darken in color, and you start to smell their rich aroma. Make sure that you don’t let them burn because this will ruin your teas taste.

As the root is roasting, have the water in a pot and allow it to come up to a full, rapid boil. Once your dandelion is roasted, add it to the boiling water with the nettle leaf. Steep this for ten minutes.

Strain. You can flavor your tea with some agave if you want to. Enjoy.

Nutrition:

Calories 43 Sugar 1g  Protein 0.2g  Fat 0.3

Chamomile Delight

Preparation time: 5 minutes | Cooking time: 10 minutes | Servings: 3

Ingredients:

Date sugar, 1 tbsp.

Walnut milk, .5 c

Burro banana, 1

Directions:

Prepare the tea according to the package directions. Set to the side and allow cooling.

Once the tea is cooled, add it along with the above ingredients to a blender and process until creamy and smooth.

Nutrition:

Calories 21  Sugar 0.8g  Protein 1.0g  Fat 0.2g

Stomach Soother

Preparation time: 5 minutes | Cooking time: 3 minutes | Servings: 1

Ingredients:

Agave syrup, 1 tbsp.

Ginger tea, .5 c

Burro banana, 1

Directions:

Fix the herbal tea according to the directions on the package. Set it aside to cool.

Once the tea is cool, place it along with all the other ingredients into a blender.

Switch on the blender and let it run until it is creamy.

Nutrition:

Calories 25;  Sugar 3g;  Protein 0.3g;  Fat 0.5

Conclusion

This diet is based on a list of nuts, seeds, oils, herbs, vegetables, fruits, and cereals. As animal products are not allowed, the diet is well thought-out as a vegan diet. Diet promotes the consumption of whole, unprocessed and herbal foods. This can help you lose weight if you recently adopted this healthy eating lifestyle. However, this largely depends on how often you take these diets and how committed you are to them. It is somehow restrictive but will be of great benefit in the end turns your body into an alkaline state.

There are both benefits and downsides to following any diet regime. The Alkaline diet holds both of these. We believe that the positives outweigh the negatives, and in fact, understanding the negatives may indeed lead to further positives. It is the application of an alkaline diet in practice, and an increased mindful focus on what we put into our bodies, that provides the greatest benefit. This is what we hope the sum takeaway is from our guide.

This journey may be difficult and challenging to begin. It is a fundamentally different way of eating and thinking about eating that runs contrary to the modern American diet and mythology of food production. Mental preparation will be your ally, and a dedication to yourself is required. This is more of a lifestyle than a fitness diet, so be prepared for substantial change. However, on the other side of this journey lies a healthier, happier you.

It is not recommended to partake in this diet as a means to try and treat an ailment or to lose weight. An alkaline diet is solely designed to reduce acidity. Additional benefits may arise, but these are helpful byproducts of an alkaline-focused system. Always consult with a medical practitioner if you have a pre-existing condition, or are within a risk group, including those who are pregnant or elderly.

For best results, follow the recommended alkaline diet as closely as you can. Provide your body with the most nutrients possible to help it recover from a lifetime of acidity. Incorporating certain elements of the diet is a great first step, but do your best to explore how far you can take your diet. Check your local grocers for their product variety, and reach out to specialty stores for herbs and unique vegetables.

Focus on your body, focus on your mind, and focus on you.

Thank you for reading. Enjoy a healthy life.

Thank you for purchasing this book.

If you like it, visit the site where you purchased it and write a short review. Your feedback is important to me and will help other readers decide whether to read the book too.

Thank you!

Patricia Symonette

Table of Contents

Introduction

CHAPTER 1: Physiological Aging and Biological Age

Aging Modulators

CHAPTER 2: How to Reduce Excess Acidity in the Body

CHAPTER 3: Food Groups

Recommendations

CHAPTER 4: The Diet

Some advices

Benefits of the diet

Detox

Good Eating Habits

Lower Risk Of Chronic Diseases

CHAPTER 5: What You Should Know About Its Health Benefits

Study On Weight Loss

Study On Detox

Study On Reverse Diabetes

CHAPTER 6: Detoxification

14 Days of Detoxification of the Body

The Benefits of Detoxifying Herbs

CHAPTER 7: Diet and Weight Loss

Lose Weight by Fasting and its Advantages

CHAPTER 8: Nutritional Guide

The diet and the awareness.

Foods to "Avoid"

CHAPTER 9: Water ++

CHAPTER 10: Herbs and Spices

Spices And Seasoning

CHAPTER 11: Tips and Tricks

CHAPTER 12: The Kind of Habits That Can Cause Acidity in Your Body

CHAPTER 13: Advice To Succeed

CHAPTER 14: Classification of Food

Hybridized Foods

Raw Foods

Live Foods

Genetically Modified Foods (GMO)

Drugs

Dead Foods

CHAPTER 15: Getting Started

Mistakes Beginners Starting Diet Often Make

Dietary Changes

Get Your Mind Ready

CHAPTER 16: Recipes

CHAPTER 17: 2° Book - the Cookbook -

Benefits of this amazing diet

Here are Strategies to adopt the diet effectively.

CHAPTER 18: Breakfast Recipes

CHAPTER 19: Lunch

CHAPTER 20: Dinner

CHAPTER 21: Appetizer & Snacks

CHAPTER 22: Smoothies

CHAPTER 23: Dessert

CHAPTER 24: Herbal Recipes (Tea)

Conclusion