These recipes are just to get you started, and to demonstrate that alkaline eating is not as difficult as it may initially seem. In summer, you may even opt to eat raw a lot of the time. Most importantly; when alkalizing your body, try to eat at least 80% alkaline all the time. (See alkalizing food-list).
Baked Bean Salsa Breakfast
1 can of mixed beans (pref. organic)
4 spring onions
6 cherry tomatoes
1 handful of basil
2 handfuls of spinach
2 cloves of garlic
Himalayan salt & black pepper
Roughly chop the spring onions, halve the cherry tomatoes, and finely chop the garlic. Now, in a reasonably sized frying pan, bring a little water to the boil (maybe 50ml or less) and ‘steam fry’ the garlic for one minute. Now throw in the cherry tomatoes, beans and spring onions until everything softens.
Next add the basil and spinach until it is wilted and season with Himalayan salt and black pepper.
While this is cooking prepare a side salad (optional) and halve the avocado.
Serve the bean salsa mix with salad and the halved avocado, with lemon and olive oil drizzled all over.
1 tin of chickpeas, drained and rinsed or equivalent dried chickpeas soaked and prepared
1 green zucchini, chopped
1 garlic clove, chopped
Handful chopped parsley
Handful chopped basil
Himalayan or Sea Salt
Freshly ground black pepper
4 tbsp olive oil
Squeeze of fresh lemon juice
Put everything in to a blender and mix it up until smooth. Optional – add some fresh basil to taste.
(Dip raw alkalizing vegetables into hummus, or add to salads, soups, stews etc.)
2 Tbs olive oil
1 medium onion, chopped
2 stalks celery, chopped
4 cloves garlic, chopped
3 cups (680g) chopped tomatoes
6 cups (900g) tinned cannelini or other beans
5 cups (1.25 liters) water
1/2 tsp (3g) Himalayan Salt
Freshly ground pepper, to taste
1/4 cup (9g) fresh basil leaves, coarsely chopped
Firstly, you need to steam fry the onions, celery, and garlic until tender. Do this in a few spoons of water in a large pan. Once it is all nice and tender you can add the chopped tomatoes and warm this over a medium to low heat, breaking up the tomatoes. Cook all together for about fifteen to twenty minutes.
Raw Sweet Red Pepper & Tomato Soup
10 decent sized tomatoes
5 red peppers
1 red onion
2 cloves of garlic
A little yeast free stock
Bring a little stock to the boil in a small frying pan and steam fry the onion and garlic (roughly chopped) for 1-2 minutes.
Now put the rest of the ingredients into the blender with the onion, garlic and remaining stock and blend until smooth. Season to taste.
Cucumber & Watercress Soup – great in summer!
2 bunches of spring onions, chopped
2 large cucumbers, deseeded and chopped
4 bunches of watercress (or as much as you like, to taste, keep adding more and more if you like!)
1 liter water and yeast free vegetable stock (cooled)
(Himalayan) Salt and freshly ground black pepper
Chop, slice and dice all of the ingredients and place in a blender. Make the stock by putting a small amount of hot water onto the stock cube or bouillon and once melted, top up with cold water. Add this to the blender and then mix until smooth. Serve chilled with an ice cube per bowl.
2 big tomatoes
Half a small aubergine
A large handful of fresh spinach
1/3 of a courgette
1-2 cloves garlic
1 tbsp. cold pressed extra virgin olive oil or avocado oil
Pinch of sea salt and pepper (pref Himalayan)
Firstly, preheat your oven to 160°C .Next cut the aubergine and courgette up into little chunks and roughly chop the onion and garlic. Mix in a bowl with the spinach which you can either leave whole or tear roughly. Season this and add the oil and mix well.
Next top the tomatoes and scoop out the middle bit. Put this in with your other mix and mix well. Now you need to carefully stuff this mixture back into the tomatoes.
Put stuffed tomatoes into a large pan with about 80ml of water and cover with a lid. Put into your pre-headed oven and cook for 15-20 min.
Serve with a nice big salad.
Alkaline Anti Cancer Juice
1 beetroot (medium)
3 broccoli heads and stalks
1 stick of celery
1 small potato
If you find the taste a bit odd, try squeezing some lime or lemon in afterwards or add half an apple (although if you do this you should try to phase it out because apple is a high sugar fruit). You can also try increasing the amount of celery or add half a cucumber if you want to water it down slightly.
Spicy Thai Almond Sauce – Condiment
1 and a half cups of organic sprouted almonds OR half a cup of raw almond butter
A quarter cup of grape seed oil or peanut oil
One teaspoon of cayenne powder
One crushed garlic clove
Soak your almond sprouts over one night then sprout for 5 days. Grind the sprouted almonds just lightly in a food processor.
Add the other ingredients on the list and grind together with some vigor.
You can now use this tasty sauce to brighten up your salads or on a nice strip of zucchini.
Hummus – Side Dish
One can of chick peas
One tablespoon of Tahini paste
One Small clove of crushed or finely chopped garlic
Half a lemon squeezed
One tablespoon olive oil
Simply place all ingredients into a bowl and mix with an electric blender until you have the right consistency.
Season further with salt and pepper.
Stuffed Avocado Snack
Half a tomato diced
One teaspoon minced onions
One tablespoon basil
One teaspoon oregano
One tablespoon lime juice
Four tablespoons Olive Oil or Grape seed oil
Some sea salt and pepper
Cut the avocado in halves then remove the pip.
Season each half with salt and pepper.
Mix the tomato, onion, lime juice and oil in a bowl then scoop up into the pit holes in the avocado.
After this, sprinkle basil and oregano over the top and serve.
Sun-Dried Tomato Pate
1 cup of soaked sunflower seeds
1/3 cup soaked sun-dried tomatoes
2 tablespoons water
1 tablespoon finely diced red onion
1 tablespoon freshly squeezed lemon juice
2 teaspoons chopped fresh basil
1 clove garlic roughly chopped or smacked flat
1/4 teaspoon Himalayan salt
Sprinkle of black pepper
Soak all of the ingredients that require soaking beforehand (for a few hours or overnight) and then put into a blender with the little bit of water. Blend into a paste! Transfer mixture to a bowl and stir in the remaining ingredients.
Basil & Coriander Alkaline Sauce
2 big handfuls of coriander
1 big handful of basil
1 clove of garlic
2 red chilies (or to taste)
1 small handful of pine nuts
Himalayan or koi san sea salt to taste
Roughly chop the coriander and basil, slice the garlic clove and de-seed the chilies. Throw everything into a small blender and blend to desired consistency. Add more oil or more of the herbs to alter the texture.
You can use this on almost any meal and it makes everything taste delicious!
Alkalizing Raw Soup
This is definitely a highly energizing soup and is a big favorite whilst on a cleanse or detox. Contains avocado which is high in EFAs and cucumber which is well known for its cleansing properties. The taste of this soup can be dramatically altered by the use of the herbs and spices mentioned or by alternating between lemon and lime.
2 spring onions
½ red or green pepper
2 handfuls spinach
½ clove of garlic
100ml of light vegetable Bouillon (yeast free)
1uice of 1 lemon or lime
Optional: coriander, parsley, cumin
Blend the avocado and stock to form a light paste, then add the other ingredients and blend
Vegetable Super Juice
This juice is a popular one for breakfast as it gives your energy levels a boost, wakens your digestive system whilst giving your body a nutrition, yet gentle start to the day.
1 whole cucumber
4 sticks celery
2-4 handfuls of spinach
8 lettuce leaves
Any other greens!
Optional boosters: parsley and fresh alfalfa sprouts
Juice all ingredients and mix 50/50 with filtered water. Add optional lemon juice to taste.
Healing Detox Juice
A sweeter, more subtle juice which still packs a nutritional punch! The combination of the carrots, spinach and parsley provides an excellent source of antioxidants, while the celery lends it cleansing properties.
125g fresh spinach
Handful of flat leaf parsley
2-3 sticks of celery
Juice all ingredients (putting celery through last). Mix with water to taste or drink neat (your preference).
Warm Broccoli Soup
This is definitely a winter favorite and destroys the myth that all raw food has to be cold and unwelcoming! By steaming the broccoli for just 5-6 minutes, the meal remains raw, but gains enough warmth to give that filling, comforting feeling of soup. The texture given by the broccoli and the kick of the ginger make this an excellent choice for those new to alkalizing.
6-8 decent size broccoli heads
⅓ Red onion
1 celery stick
Big handful of spinach
An inch of root ginger
Lightly steam the broccoli (5-6 minutes) and put with all ingredients in a blender. Add garlic, pepper, koi-san sea salt or Himalayan rock-salt to taste. The heat from the broccoli makes this a lovely, gently warmed soup for winter.
Autumn Tomato & Avocado Alkalizing Soup
5 large (preferably vine-ripened) tomatoes
1 ripe avocado
1 spring onion
¼ cup broth from Swiss Vegetable Bouillon
¼ tsp dill seed
Dash cayenne pepper
Sea salt & cracked black pepper to taste
All you need to do is place all of the ingredients into a blender (except one of the tomatoes) and blend! Depending on whether you are going cold or warm – then place the soup into a pan and warm very slightly. Warming – so that it is not painful to put your finger into still means that the soup is raw. Add the last tomato (sliced) on top and serve.
Creamy Carrot-Asparagus Raw Soup
Soup • Dressing • Sauce
- 1 cup carrot juice
- 1 cup coarsely chopped asparagus, or more to taste
- 2 heaped tbsp raw tahini or almond butter
- 1 tsp chopped onion, or more to taste
This could be called the king of soups. The fiber in the asparagus creates a delightful texture and the tahini gives the soup a smooth quality. Do not use the woody ends of the asparagus; chop only the most tender part, about two inches from the end.
In a blender, combine the carrot juice, asparagus, tahini and onion. Blend all the ingredients until smooth, taste and adjust the seasoning. Makes approximately 1 ½ cups. Serves 1.
Variation: heat the soup in the top of a double boiler or over very low heat until it is warm to the touch. For extra spice, stir in ½ tsp wasabi powder.
Harvest Vegetable Raw Soup
Soup • Dressing • Sauce
- ½ cup water
- 1 carrot, grated
- 1 stalk broccoli, stalk peeled and grated, florets chopped
- 1 small sweet potato, grated
- ½ small onion, chopped
- 2 stalks celery, peeled and chopped
This nutritious and tasty orange soup contains antioxidants, chlorophyll and natural sodium.
In a blender, combine the water and carrot; blend well. Add the broccoli; blend well. Add the sweet potato; bend well. Add the onion and celery. Blend until smooth. Serve in a bowel; top with sprouts. Serves 1.
For dressing: add olive oil and spices to taste.
Carrot-Avocado Raw Soup
Soup • Dressing
1 cup carrot or mixed carrot and vegetable juice
- ½ – 1 Avocado
- Ground cumin, to taste
- Lemon juice, to taste
- Dash Kikoman Soy sauce
- Garlic or shallot, chopped (optional)
- Chopped vegetables
An old standby in raw cuisine, carrot soup is nourishing and easy to make. Even if you do not own a juicer, you can by freshly made carrot juice at juice bars.
In a blender, combine the carrot juice and avocado. Blend to desired consistency. Add the cumin, lemon juice, Soy sauce and garlic or shallot, if desired. Blend. Place a handful of sprouts and a selection of chopped vegetables in a bowl and pour the soup on top. Serves 1
Variation: In place of, or in addition to the cumin, add 1 teaspoon grated ginger root.
Hearty Carrot Raw Soup
Soup • Dressing
- 1/ cup almonds soaked 8 – 12 hours
- 1 ½ cups carrot juice
- 1 small red pepper, juiced
- 1 small clove garlic, chopped
- ½ inch (1 cm) piece ginger root (optional)
- 1 tablespoon chopped parsley or other fresh herb
- 1 teaspoon Soy sauce
- 1 tablespoon lemon juice
- Handful of corn kernels
Here is a richer and heartier version of carrot soup. Play with the herbs; perhaps a pinch of tarragon or mint would make your taste buds happier!
In a blender, combine the almonds with the carrot and red pepper juices and blend until smooth. Add the garlic, ginger, parsley, Soy sauce and lemon juice. Blend until smooth. Put a handful of sprouts in tow bowls and pour soup on top of each. Garnish with corn and additional alfalfa sprouts. Serves 2.
Raw Pomodoro Sauce
- 4-6 tomatoes, seeded and diced
- ¼ cup fresh basil, slivered
- 2 teaspoon sea salt
- Additional fresh basil, to taste
For a memorable summer combination, serve Pesto Sauce (see recipe) and Pomodoro over slivered zucchini. For an intense basil flavor, place basil strips in the colander with the tomatoes. Or, add the basil just before serving for a less intense flavor. In a colander, put the tomatoes, salt and slivered basil. Drain 2-3 hours to all day. Place the mixture in a shallow bowl and toss with additional basil. Serves 2-3.
Natural Nut Dressing
Dressing • Gravy • Dip • Spread
- 1 cup water
- ½ cup sunflower seeds, soaked 8-12 hours
- ¼ cup almonds, soaked 8-12 hours
- 1 small clove garlic, chopped
- 1 tablespoon Soy sauce
- 1 teaspoon dried oregano
- 2 tablespoons fresh herbs such as sill, basil or tarragon (optional)
For optimum food combining, this high-protein dressing is best served with watery vegetables such as sprouted and leafy greens, cabbage, spinach, celery, zucchini, cucumber, summer squash and pepper. Avoid starchy vegetables like winter squashes, sprouted grains, legumes, yams and corn, which are better suited to a non-protein dressing.
To make a dip or spread, reduce the amount of water to obtain a thicker mixture.
In a blender, combine the water with the sunflower seeds, almonds, garlic, Soy, oregano and other herbs. Refrigerate. Makes 2 cups.
Variation: Replace the sunflower seeds with pine nuts, soaked 2-3 hours.
Creamy Tahini Dressing
Dressing • Sauce • Gravy
- 2 ½ cups water
- 2 cups raw tahini
- 1 ½ cups lemon juice
- 2 cups chopped parsley
- 1 cup chopped onions
- ½ cup chopped scallions
- 10 garlic cloves, chopped
- 2 tablespoons ground cumin
- 2 tablespoons ginger juice (see note)
- 1 teaspoon cayenne
- 1 ¼ cup water 1 cup raw tahini
- ¾ cup lemon juice
- 1 cup chopped parsley
- ½ cup chopped onions
- ¼ chopped scallions
- 4 garlic cloves, chopped
- 1 tablespoon ground cumin
- 1 tablespoon ginger juice (see note)
- ½ teaspoon cayenne
This dressing will keep for seven to ten days. Vary the ratio of water to tahini to achieve the consistency you like. One part tahini to one part water results in a thick liquid.
For a milder taste, reduce the amount of onions, scallions, cumin, ginger juice or garlic. Vary the flavor of this dressing with basil, dill or oregano. Add dulse for a nutritious dressing.
In a blender, place the water and gradually add the tahini to blend. Add the lemon juice, parsley, onions, scallions, garlic, cumin, ginger juice and cayenne. Blend until smooth. Add additional water if required to achieve desired consistency. Party size makes approximately 9-10 cups; family size, 4-5 cups.
Note: Make ginger juice by putting chunks of whole ginger root through a juicer. Ginger juice will keep for 2-3 day in the refrigerator.