Alkaline Foods

1 cup quinoa

2 cups water

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 zucchini, sliced

1 eggplant, sliced

1 red onion, sliced

2 tablespoons olive oil

Salt and pepper, to taste

1/4 cup fresh parsley, chopped

✓ Rinse the quinoa and place it in a saucepan with the water. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the water has been absorbed. Set aside.

✓ Preheat your grill to high heat.

✓ In a large bowl, combine the red and yellow bell peppers, zucchini, eggplant, and red onion. Drizzle with olive oil and season with salt and pepper. Toss to evenly coat.

✓ Place the vegetables on the grill and cook for 5-7 minutes on each side, or until slightly charred and tender.

✓ In a large bowl, combine the cooked quinoa and grilled vegetables. Top with chopped parsley. Serve and enjoy!

2 slices of whole grain bread

1 ripe avocado

1 ripe tomato, sliced

1 cup alfalfa sprouts

Salt and pepper, to taste

Lemon juice, to taste

✓ Toast the bread until crispy.

✓ Cut the avocado in half, remove the pit, and mash the flesh in a bowl. Season with salt and pepper and lemon juice.

✓ Spread the mashed avocado on top of each slice of toast.

✓ Arrange the sliced tomatoes on top of the avocado.

✓ Top the tomatoes with a handful of alfalfa sprouts.

✓ Season with a pinch of salt and pepper and a squeeze of lemon juice.

✓ Serve and enjoy!

3 large eggs

1/4 cup milk

Salt and pepper, to taste

1 tablespoon olive oil

1 cup sliced mushrooms

2 cups fresh spinach

1/4 cup shredded cheddar cheese

✓ In a large bowl, whisk together the eggs, milk, salt, and pepper.

✓ Heat the olive oil in a large non-stick pan over medium heat.

✓ Add the sliced mushrooms and cook until tender, about 5 minutes.

✓ Add the fresh spinach to the pan and cook until wilted, about 2-3 minutes.

✓ Pour the egg mixture into the pan, making sure to evenly distribute the mushrooms and spinach.

✓ Cook the omelette until the bottom is set, about 5 minutes.

✓ Sprinkle the shredded cheddar cheese on one half of the omelette.

✓ Use a spatula to carefully fold the other half of the omelette over the cheese.

✓ Cook for an additional 2-3 minutes or until the cheese is melted and the eggs are fully cooked.

✓ Serve and enjoy!

4 medium zucchinis, spiralized into noodles

1 ripe avocado

1/4 cup fresh cilantro

2 cloves garlic

1/4 cup olive oil

1 lime, juiced

Salt and pepper, to taste

Crushed red pepper flakes, to taste

✓ In a food processor, combine the avocado, cilantro, garlic, olive oil, lime juice, salt, pepper, and red pepper flakes. Process until smooth and well combined.

✓ In a large saucepan, heat the zucchini noodles over medium heat until they are just heated through.

✓ Pour the avocado sauce over the zucchini noodles and stir to evenly coat.

✓ Serve and enjoy!

1 head of broccoli, cut into florets

1 block of firm tofu, drained and cut into cubes

2 tablespoons sesame oil

2 tablespoons soy sauce

2 cloves garlic, minced

1/2 inch ginger, grated

1 red bell pepper, sliced

1 cup snow peas

Salt and pepper, to taste

✓ In a small bowl, whisk together the sesame oil, soy sauce, garlic, and ginger. Set aside.

✓ In a large wok or frying pan, heat 1 tablespoon of oil over high heat.

✓ Add the broccoli and tofu to the pan and stir-fry for 4-5 minutes, or until the broccoli is slightly tender and the tofu is crispy.

✓ Add the red bell pepper and snow peas to the pan and continue to stir-fry for another 2-3 minutes.

✓ Pour the sesame oil mixture over the vegetables and tofu, and stir to evenly coat.

✓ Season with salt and pepper to taste.

✓ Serve and enjoy!

4 large bell peppers, tops removed and seeded

1 cup brown rice

2 cups water

1 tablespoon olive oil

1 onion, diced

2 cloves garlic, minced

1 cup diced tomatoes

1 cup cooked corn

1 cup cooked black beans

1 teaspoon chili powder

Salt and pepper, to taste

1 cup shredded cheddar cheese

✓ Preheat the oven to 375°F.

✓ In a medium saucepan, bring the water to a boil. Add the brown rice, stir, reduce heat, and cover. Cook for 45 minutes or until the rice is tender.

✓ In a large skillet, heat the olive oil over medium heat. Add the onion and garlic, and cook until the onion is translucent, about 5 minutes.

✓ Add the diced tomatoes, corn, black beans, chili powder, salt, and pepper to the skillet. Cook for 5-7 minutes or until heated through.

✓ Stir in the cooked brown rice.

✓ Fill each bell pepper with the rice and vegetable mixture.

✓ Place the stuffed bell peppers in a baking dish and bake for 25 minutes.

✓ Sprinkle shredded cheddar cheese over the top of the stuffed bell peppers and continue baking for an additional 10 minutes, or until the cheese is melted and bubbly.

✓ Serve and enjoy!

2 medium sweet potatoes, peeled and diced

1 tablespoon olive oil

Salt and pepper, to taste

1 can black beans, drained and rinsed

1/2 teaspoon chili powder

1/2 teaspoon cumin

8 corn tortillas

1 avocado, diced

1/2 cup shredded cheddar cheese

Fresh cilantro, chopped for garnish

✓ Preheat the oven to 400°F.

✓ In a large bowl, toss the diced sweet potatoes with olive oil, salt, and pepper.

✓ Spread the sweet potatoes in a single layer on a baking sheet and bake for 20-25 minutes, or until tender and crispy.

✓ In a medium saucepan, heat the black beans with the chili powder and cumin. Cook until heated through, about 5 minutes.

✓ To assemble the tacos, place 2 tablespoons of the sweet potatoes on each tortilla.

✓ Spoon 2 tablespoons of the black bean mixture over the sweet potatoes.

✓ Top each taco with diced avocado, shredded cheddar cheese, and fresh cilantro.

✓ Serve and enjoy!

1 cup quinoa

2 cups water

1 tablespoon olive oil

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 zucchini, sliced

1 red onion, sliced

Salt and pepper, to taste

1/4 cup lemon juice

1/4 cup balsamic vinegar

1/4 cup chopped fresh basil

✓ Preheat the oven to 400°F.

✓In a medium saucepan, bring the water to a boil. Add the quinoa, stir, reduce heat, and cover. Cook for 15-20 minutes or until the quinoa is tender.

✓ In a large bowl, combine the red and yellow bell peppers, zucchini, and red onion. Toss with olive oil, salt, and pepper.

✓ Spread the vegetables in a single layer on a baking sheet and bake for 20-25 minutes, or until tender and crispy.

✓ In a small bowl, whisk together the lemon juice, balsamic vinegar, and chopped basil.

✓ In a large bowl, combine the cooked quinoa with the roasted vegetables and lemon dressing.

✓ Serve and enjoy!

4 salmon fillets, 6 ounces each

Salt and pepper, to taste

1 teaspoon paprika

1 teaspoon dried thyme

1 cup quinoa

2 cups water

1/4 cup lemon juice

2 tablespoons olive oil

1 red bell pepper, diced

1 yellow bell pepper, diced

1 zucchini, diced

1 red onion, diced

1/4 cup chopped fresh parsley

✓ Preheat the grill to high heat.

✓ Season the salmon fillets with salt, pepper, paprika, and dried thyme.

✓ In a medium saucepan, bring the water to a boil. Add the quinoa, stir, reduce heat, and cover. Cook for 15-20 minutes or until the quinoa is tender.

✓ In a large bowl, combine the cooked quinoa, lemon juice, olive oil, red and yellow bell peppers, zucchini, red onion, and chopped parsley. Toss to evenly coat.

✓ Place the salmon fillets on the grill and cook for 4-5 minutes on each side or until the fish is cooked through and flakes easily.

✓ Serve the grilled salmon with the quinoa salad.

✓ Enjoy!

1 head of cauliflower, chopped

1 tablespoon olive oil

1 red bell pepper, diced

1 yellow bell pepper, diced

1 zucchini, diced

1 red onion, diced

Salt and pepper, to taste

1 teaspoon dried thyme

1/4 cup chicken broth

1/4 cup chopped fresh parsley

✓ In a food processor, pulse the chopped cauliflower until it resembles rice-like grains.

✓ In a large skillet, heat the olive oil over medium heat.

✓ Add the red and yellow bell peppers, zucchini, red onion, salt, pepper, and dried thyme. Cook for 5-7 minutes or until the vegetables are tender and slightly caramelized.

✓ Add the cauliflower rice and chicken broth to the skillet and stir to combine. Cook for another 5-7 minutes or until the cauliflower rice is tender.

✓ Stir in the chopped parsley.

✓ Serve and enjoy!

4 medium sweet potatoes

1 can black beans, drained and rinsed

1/2 red onion, diced

1 red bell pepper, diced

1 yellow bell pepper, diced

1 jalapeño pepper, seeded and minced

1/4 cup lime juice

1/4 cup chopped fresh cilantro

Salt and pepper, to taste

1/2 cup salsa

✓ Preheat the oven to 400°F.

✓ Wash and prick the sweet potatoes all over with a fork. Place them on a baking sheet and bake for 40-45 minutes or until tender.

✓ In a large bowl, combine the black beans, red onion, red and yellow bell peppers, jalapeño pepper, lime juice, cilantro, salt, and pepper.

✓ Once the sweet potatoes are done, split them open and top with the black bean salsa mixture.

✓ Serve with a spoonful of salsa on top.

✓ Enjoy!

1 cup brown lentils, rinsed and drained

1 large onion, chopped

2 cloves garlic, minced

2 carrots, peeled and diced

2 stalks celery, diced

1 teaspoon dried thyme

1 teaspoon paprika

6 cups vegetable broth

2 cups chopped kale

Salt and pepper, to taste

1 tablespoon olive oil

✓ In a large saucepan, heat the olive oil over medium heat.

✓ Add the onion and garlic and cook until softened, about 5 minutes.

✓ Add the carrots, celery, dried thyme, and paprika to the saucepan and cook for another 5 minutes.

✓ Pour in the vegetable broth and add the lentils. Bring to a boil and then reduce heat to low. Simmer for 25-30 minutes or until the lentils are tender.

✓ Stir in the chopped kale and cook until wilted, about 5 minutes.

✓ Season with salt and pepper to taste.

✓ Serve hot and enjoy!

4 large portobello mushrooms, stems removed

1 tablespoon olive oil

1 small onion, chopped

2 cloves garlic, minced

1 red bell pepper, diced

1 yellow bell pepper, diced

1 cup cooked quinoa

1 cup chopped spinach

1/4 cup grated parmesan cheese

Salt and pepper, to taste

✓ Preheat the oven to 400°F.

✓ Brush the portobello mushrooms with olive oil and place them on a baking sheet, gill side up. Bake for 10-12 minutes.

✓ In a large skillet, heat the olive oil over medium heat.

✓ Add the onion, garlic, red and yellow bell peppers and cook until softened, about 5 minutes.

✓ Stir in the cooked quinoa, chopped spinach, parmesan cheese, salt, and pepper. Cook for another 2-3 minutes.

✓ Remove the portobello mushrooms from the oven and fill each one with the quinoa mixture.

✓ Return the mushrooms to the oven and bake for another 10-12 minutes.

✓ Serve hot and enjoy!

1 cup dried lentils, rinsed and drained

2 tablespoons olive oil

1 onion, chopped

2 cloves garlic, minced

1 red bell pepper, diced

1 green bell pepper, diced

2 carrots, peeled and diced

1 zucchini, diced

1 can diced tomatoes

1 can kidney beans, drained and rinsed

2 tablespoons tomato paste

2 tablespoons chili powder

1 teaspoon cumin

1 teaspoon paprika

Salt and pepper, to taste

Optional toppings: shredded cheese, chopped green onions, sour cream

✓ In a large pot, heat the olive oil over medium heat.

✓ Add the onion and garlic to the pot and sauté until softened, about 5 minutes.

✓ Add the red and green bell peppers, carrots, and zucchini to the pot. Cook for another 5 minutes, stirring occasionally.

✓ Stir in the diced tomatoes, kidney beans, tomato paste, chili powder, cumin, paprika, salt, and pepper.

✓ Add the rinsed lentils to the pot and pour in enough water to cover the ingredients.

✓ Bring the chili to a boil, then reduce heat to low and let it simmer for 30-40 minutes, or until the lentils are tender and the flavors have melded together.

✓ Serve the lentil and vegetable chili hot, and top with optional toppings such as shredded cheese, chopped green onions, or sour cream.

✓ Enjoy your flavorful lentil and vegetable chili!

1 ripe banana

1 cup almond milk

2 tablespoons almond butter

1 teaspoon honey (optional)

1/2 teaspoon vanilla extract

4-5 ice cubes

✓ In a blender, combine the banana, almond milk, almond butter, honey (if using), vanilla extract, and ice cubes.

✓ Blend until smooth and creamy, about 1-2 minutes.

✓ Pour into a glass and serve immediately.

✓ Enjoy!

1 cup quinoa, rinsed and drained

1 tablespoon olive oil

1 small onion, chopped

2 cloves garlic, minced

2 carrots, peeled and sliced

2 stalks celery, sliced

1 red bell pepper, diced

1 yellow bell pepper, diced

1/2 cup cashews

1 teaspoon dried thyme

1 teaspoon paprika

Salt and pepper, to taste

✓ In a large saucepan, bring the quinoa and 2 cups of water to a boil. Reduce heat to low and simmer for 15-20 minutes or until tender.

✓ In a large skillet, heat the olive oil over medium heat.

✓ Add the onion, garlic, carrots, celery, red and yellow bell peppers, dried thyme, paprika, salt, and pepper. Cook until vegetables are softened, about 5-7 minutes.

✓ Stir in the cooked quinoa and cashews. Cook for another 2-3 minutes.

✓ Serve hot and enjoy!

2 medium eggplants, sliced into rounds

1 tablespoon olive oil

Salt and pepper, to taste

For the tomato sauce:

1 can diced tomatoes

1 small onion, chopped

2 cloves garlic, minced

1 tablespoon olive oil

1 teaspoon dried basil

Salt and pepper, to taste

1 cup quinoa, rinsed and drained

2 cups water

✓ Preheat oven to 400°F.

✓In a large baking dish, place the eggplant rounds in a single layer. Brush each round with olive oil and season with salt and pepper.

✓ Bake in the preheated oven for 25-30 minutes or until golden brown and tender.

✓ While the eggplant is baking, make the tomato sauce. In a large saucepan, heat the olive oil over medium heat.

✓ Add the onion and garlic, and cook until softened, about 5-7 minutes.

✓ Stir in the canned tomatoes, dried basil, salt, and pepper. Bring to a boil, then reduce heat and simmer for 10-15 minutes or until the sauce has thickened.

✓ To make the quinoa, bring the quinoa and water to a boil in a large saucepan. Reduce heat to low and simmer for 15-20 minutes or until tender.

✓ To serve, place a serving of quinoa on a plate and top with the baked eggplant and tomato sauce.

2 cups kale, chopped

2 cups spinach, chopped

1 banana, peeled and frozen

1 cup unsweetened almond milk

1 tablespoon almond butter

1 teaspoon honey (optional)

✓In a blender, add the kale, spinach, frozen banana, almond milk, almond butter, and honey (if using).

✓ Blend until smooth, about 1-2 minutes.

✓ If the smoothie is too thick, add more almond milk as needed.

✓Pour the smoothie into a glass and enjoy immediately.

✓ You can also add your favorite fruits, such as berries or mango, to the smoothie for added flavor and nutrition.

4 boneless, skinless chicken breasts

2 tablespoons olive oil

Salt and pepper, to taste

For the quinoa:

1 cup quinoa, rinsed and drained

2 cups water

1 large sweet potato, chopped

1 large red bell pepper, sliced

1 large zucchini, sliced

2 tablespoons olive oil

Salt and pepper, to taste

✓ Preheat grill to high heat.

✓ In a large bowl, place the chicken breasts and drizzle with olive oil. Season with salt and pepper.

✓ Grill the chicken for 6-8 minutes on each side or until fully cooked.

✓Meanwhile, make the quinoa. In a large saucepan, bring the quinoa and water to a boil. Reduce heat to low and simmer for 15-20 minutes or until tender.

✓ Preheat oven to 400°F.

✓In a large baking dish, place the chopped sweet potato, sliced bell pepper, and sliced zucchini. Drizzle with olive oil and season with salt and pepper.

✓ Roast in the preheated oven for 25-30 minutes or until tender and golden brown.

✓ Serve the grilled chicken with a serving of quinoa and roasted veggies.

✓ Enjoy!