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v3.1

CONTENTS

Cover

TitlePage

Copyright

Dedication

Welcome.I’mSoGladYouAreHere!

MyWake-upCall

IstheAlkalineLifestyleforYou?

THE4-STEPPROGRAMSTEP1:INSPIRE:EasingYourWayintotheAlkalineLifestyle

STEP2:DESIRE:CleansingandDetoxifyingYourBody

STEP3:ASPIRE:ReleasingDeep-TissueAcidsandToxins

STEP4:ACQUIRE:MaintaininganAlkaline-balancedLifestyle

THERECIPESGettingStarted

GuidetotheRecipes

Juices,Smoothies,andNourishingDrinks

Breakfast

Salads

SoupsandWraps

WarmedVegetables,Legumes,andGrains

SavoryBitesandHealthySweetTreats

HomemadeStaples

Resources

Acknowledgments

Appendix

Welcome.I’mSoGladYouAreHere!

Thewayyouthink,thewayyoubehave,thewayyoueat,can

influenceyourlifeby30–50years.

—DeepakChopra

Afewyearsago,IwassoconsumedwithbackpainfromaherniateddiskthatIlayinbedformonths!Ihadtriedchiropracticmassage,acupuncture,evensurgery—allwithoutsuccess.OnlythendidIdiscoverthealkalinelifestyle,whichcompletelyhealedmybackpainandledmeinadirectionInevercouldhaveanticipated.IwassoooamazedandexcitedbytheresultsthatIstartedtoreadeverythingIcouldfindaboutthislifestyle.Soonafter,IstartedablogsoIcouldspreadthealkalineword,whichinspiredmetobecomeacertifiedholisticnutritionistandthenacertifiedplant-basedcook!TheAriesinmewantstoshoutthenewsfromthemountaintop,whichisreallywhatI’mdoingbywritingthisbook.Sowelcome,myfriend,I’vebeenwaitingalongtimetomeetyou.Tounderstandwhytheacid-alkalinebalanceofthebodyissoimportant,it

helpstoknowthatalllivingthingsaredependentonabalancedpHlevel.ThepHisameasureoftheconcentrationofhydrogen,anditismeasuredonascale,where0isveryacidic,7isneutral,and14isveryalkaline.

Humanbodiesarealkalinebydesign,andtheterraininwhichourcellsexististheenvironmentthatmustbepH-balanced.Inotherwords,thepHlevelofourinternalfluids—ourbloodandtissues—affectseverycellinourbodyandisthemostimportantmeasurementformaintainingourhealth.HealthybloodhasapHof7.365,andthebodywilldoallthatitcanto

maintainthislevel.However,whenweeatalotofacidicfoodsorexperiencea

lotofstress,ourbloodpHcanstarttodropinverysmallincrements,whichhascompoundingeffectsthroughoutthebody.ThebodythenhastoputbufferingmineralsintothebloodtorestorethebloodpHbalancetoitsslightlyalkalinestate.Overtime,ifthebodycannotadequatelyneutralizetheacids,theyaccumulate,causinginflammation,whichcanleaveusfeelingfatigued,irritable,bloated,or,likeme,inacutepain.Bybalancingouttheacidswithalkalizingfoods,regularexercise,minimalstress,andpositivethinking,wegainenergyandenjoybetterhealth.What’snottolike?Thislifestylehasworkedwondersformyownhealthandthehealthofmy

husbandandthreekids—andit’sstillworking!It’snotatrendydietoraquick-fixplan;it’sawayoflivingandeatingthatsupportsthebody—naturally.Allyouhavetodoisunderstandhowthebodyisdesigned,thenpayattentiontothesignsitsendsyouandadjustyourhabitsaccordingly.Myultimategoalistoinspireyoutotakechargeofyourhealth.Mysecondary

goalistotantalizeyouwithdeliciousfoodthatissimple,nourishing,andpretty(myfetish),andthatwill,ofcourse,alkalizeandenergizeyourbody—forlife!Thisbookexplainsthe“why”andguidesyouthroughthe“how”;anditcontainsafour-stepprogramtohelpyou—theverysameplanthat’shelpedmeandmyfamilyfindlong-termenergyandhealth—plusmorethan100ofmyfavoriterecipesfortasty,healthyfoodthatwillsupportyourlifestyleshift.Theserecipesarejam-packedwithwholefoodsandlotsofveggies.Youwon’tfinddairy,eggs,meat(there’sonefishrecipe),refinedsugar,orwheat,andthere’sverylittlegluten.Myintentionistosharethisalkalinelifestyletohelpyoudiscoveroptimalhealthwithoutfeelinglikeyou’remissingoutonoldfavorites!Don’tbeintimidatedbyanyoftheinformationorrecipes.Thebottomlineis:

eatyouralkalizingveggies,whicheverwayyoulike’em,andbalanceyourplatewithalittleacidicfood!Playwiththerecipes:usethemasguidesanddon’tfusstoomuchaboutthemeasurements.Worryingaboutwhattoeatallthetimecancauseacidityinyourbody,sofindyourgrooveandjustgowithit,checkin,regainbalance.Simple.Howeveryouendedupwiththisbook,youareintherightplace.Thisisthe

futureofhealth,andIwanttobeyourinspirationonthispathtooptimalwell-being.Itwillbeanamazingjourney,andIwishyouallthebestasyounavigateit.Checkouttheresourcesectionandread,research,andlearnallyoucan.Knowledgewillempoweryoutobuildastrongercommitmenttotakechargeofyourownhealth.Flipthroughthepages,findyourstartingpoint,andthendigin.Sayhionmyblog,www.alkalinesister.com,andletmeknowhowyoumadeout.AgreenjuicecheertoyoufromyourAlkalineSister,

MyWake-upCall

Itendtooverthinkandoverdothings,andthenbecomeoverwhelmed.ButI’vediscoveredthatlifecanbesimple.Allofushavethepowertochoose,andwhatwechoosedictatesthechangewewanttoexperience.It’salessonI’velearnedthehardway.FormanyyearsIsufferedfromfrequentcolds,sinusinfections,andback

spasms.Iwasabusymother,wife,andshopkeeper,andIsawmyhealthasthedoctor’sresponsibility,likemostofusdo.Butthenthebombdropped.Theuniversedeliveredtomeanexcruciatinglypainfulbulgingdiskatmylowestvertebra.ItbringstearstomyeyesrememberinghowhelplessIfeltlyingflatonmyback,unabletostandformorethanafewminutesbeforethepressurebuiltupandIfeltlikeIwasbeingstabbed.Itriedeverymodalitypossibletostopthepain—fromacupuncture,laserlighttherapy,watertherapy,andphysiotherapytoosteopathy,traditionalChinesemedicine,chiropractictherapy,massage,cortisoneshots,prescriptiondrugs,and,finally,non-invasiveout-of-countrymillion-dollarsurgery!Afternoneofthesetechniqueshealedmypoorherniateddisk,andwhenaCT

scanthatIhadtopracticallybegforshowedmydiskunchangedfrom18monthsprior,achancemeetingledmetoalkalinehealthcoaches.Theyhelpedmeto

realizethatIneededtohealfromtheinsideoutwithmyowntherapyofself-love,determination,visualization,nutrition,self-counsel,andexercise.Theycouldguideme,butIneededtodotheworkandIneededtoreallywanttoheal.OnceIwokeuptothisrealization,Iwasdeterminedtotakecontrol!

SomehowIconvincedmysisterYvonnetojoinmeinmyalkalinelifestyle.Immediately,welearnedtomakealkalinemeals,ingestednutritionalsupplementsalmosthourly,anddrankgallonsofwater.Within3months,Iwasfinallypain-freeandoffallmymedications.Andmuchtomysurprise,IfoundIhadlost40pounds.Iwasaliveagain!Thisjourneyhasgivenmeanamazinggiftofinsightintohowasickbodycan

reversethesymptomsofdiseasetobecomehealthyandvibrant.Iwanttoshowyouhowtotakeresponsibilityforyourownhealthbyfollowingasimplealkalinelifestyle.Simplyput,itmeans:

•goingbacktobasicwholefoodsandfreshlocalproduce•focusingonhowthefoodsweeatnourishourmindandbody•findingjoyinpreparingfoodandsharingmeals•listeningtoourbodiesandbeingmindfulofwhatweeat•balancingourdailymealswithalkalinefoods•enjoyingsomeformofdailyexercise•restingandrelaxingeverysingleday•minimizingthestressinourlives

WhatI’vealsolearnedisthis:thebodyisanamazingmachine.Itisincrediblyresilientanditcantakealotofabusebeforeitfinallygivesin.Italsohasanamazingabilitytohealwhenyouarepatientandgiveitwhatitneeds.Whetheryougocoldturkeyormakeaslowtransitionwilldeterminehowquicklyyoureclaimyourhealth,regainyourenergyandwell-being,andfindyournaturalbodyweight.

IstheAlkalineLifestyleforYou?

Withsomanynaturaltherapiesanddietsavailable,whychoosethealkalinelifestyle?Igetaskedthisquestionallthetime,andthesimpleansweristhatitworks.Ifyouneedsomemorereasons,hereareafew:

1.It’ssustainableandlong-lasting.Somesolutionsworkwellintheshort-term,buttheguidelinesaresostrictthatyou’reboundtofailatsomepoint.Andwhenyoudo,yourproblemswilljustcomebackagain—sometimesworsethanbefore.Whenyouliveanalkalinelifestyle,however,youconsumeahighervolumeofalkalinefoodsandfluidsthanacidicfoods,andembraceexercise,rest,andpositivityasawayoflife,allofwhichbringyourbody’spH–acidversusalkaline–intobalanceandkeepitthere.2.It’shealing.Anacidicbodyisonethatisbreakingdownandshowingsymptomsofillhealth—whetheritbeacold,arash,diabetes,orcancer(seeAreYouSufferingfromOveracidity,below).Highlevelsofstress,negativethoughts,lackofexercise,shallowbreathing,andpoornutritionareallacid-forming.Changingyourdietwillimproveyourbody’spHlevelsandreduceyoursymptomstoacertain

degree,butyoumustalsomanageandbalancetheotherpiecesofthepuzzletoachieveoptimalhealth.Asyourbodyreleasesitsacids,youwillnaturallyfindthebodyweightthatishealthyforyou—eitherbylosingtheextrafatcellsthathaveprotectedyourvitalorgansfromoveracidityorbyproperlyabsorbingthenutrientsthatwillallowyoutobuildleanmuscleandhealthytissue.Youwillalsofindthatyouincreaseyourstamina,regainyourvibrancy,improveyourdigestion,easeoreliminateyoursymptoms,andreclaimyourglowingself.ThisiswhyItalkaboutalkalizingyourlifestyle,notyourdiet.3.It’seconomical.Someprogramsdependonexpensivespecialfoods.Withthisone,allyouneedaresomefreshveggies,ajuicerand/orablender,andabitoftime.Homegrownveggiesarebest,butorganiconesfromthefarmers’marketoryourlocalgrocerystorearegoodtoo.Ifyoucan’taffordorganic,buywhateverproduceisfreshest,mostnutritious,andtoyourliking.Iliketosupportmybodybyusingnaturalsupplements,suchasalkalinemineralsalts,vitaminsandminerals,andsometimesenzymes,becausetheyleavemefeelingevenmorevibrantandenergetic.Somepeopleprefernottosupplement,andthat’sfine,althoughit’sverybeneficialwhileregainingbalanceandspeedsuptheprocessimmensely.It’struethatsomeofthesepowders,liquids,andcapsulescanbeexpensive,butthey’reawholelotcheaperthanprescriptiondrugsandlong-termhealthcare!4.It’ssimpleandflexible.Ifyoudon’tlikekale,that’snotaproblem.Ifyourkidswon’teatlemons,that’sokay.Ifyouwanttovisitarestaurantwithfriends,don’tworry.Adoptinganalkalinelifestyleandkeepingdiseaseatbaywhilelivinginavibrantbodyiscompletelydoable!Enjoyyourfavoritecomfortfoodsfromtimetotime.Onceyouunderstandhowthealkalinelifestyleworks,you’llknowhowtofindandreturntoastateofalkalinebalance.Justcheckinwithyourbody,balanceyourfoodchoices,alkalize,andcarryon.Simpleasthat.

WHATEXACTLYISTHEALKALINELIFESTYLE?

The4stepsinthenextsectionwillhelpyoutosetyourintention:transitionfromwhereyouarenow(Inspire),cleanseyourbody(Desire),releasedeep-rooted

whereyouarenow(Inspire),cleanseyourbody(Desire),releasedeep-rootedacidsandtoxins(Aspire),andfinallyestablishtheroutinesandpracticesthatenableyoutomaintainahealthy,balancedalkalinelifestyle(Acquire).Whenyouchoosealkaline,here’swhatyou’reaimingfor.

Nutrition•Ideally,75%ofeachdailymealshouldbealkalinefoods(seetheAlkalineFoodChart).Basicallythesearevegetables—lotsofgreenones,mostlyrawbutsomewarmedandservedwhole,juiced,orblended,andextremelylow-sugarfruit,likelemons,limes,avocados,andtomatoes.

•The25%acidicbalancecanbemadeupofraworcookedfoods.Youcanchoosefromwholegrains,seeds,nuts,legumes,lowsugarfruits,plantproteins—andatinybitoffreshwildsalmon.UsethehandyAlkalineFoodCharttoguideyou.

•Hydratewith3–4quartsofalkalineorfilteredwaterthroughouttheday,everyday.Consumingthepurestfilteredwateryoucanmeanslessharmtothebodyfromcontaminantswhileeliminatingtheneedforyourbodytocleanseimpuritiesfromregulartapwater.Consumingalkalizedwatermeansyousubstantiallyboostyourbody’sabilitytoreleaseacids,thusthereisimmensebenefittofilteringandalkalizingyourwater.(Learnhowtoalkalizeyourwater.)Addingpowderedgreensisveryenergizingandreleasesunwantedtoxins;it’sasuperwaytoreleasefatcellstoo.

Exercise•Moveyourbodywithdailyexercise.Chooseactivitiessuchaswalking,lightjogging,swimming,biking,yoga,taichi,orreboundingthatmoveyourbodygentlywithoutoverstressingitandcausingexcessivelacticacidstoform.

Mental,Emotional,andSpiritualHabits•Takechargeofyourstressandemotions.Whenyoustarttogetanxious,frustrated,orangry,adjustyourcourseofactionorchangethewayyourespondtosituations.Getsupport,ifyouneedit.

•Embraceyourownhealth.Insteadofrelyingonyourdoctor,takeresponsibilityforyourownwell-beingbymonitoringyourbodyandchoosing

preventionoverillnessanddisease.•Livelifetothefullest.Bepresent,capturethejoyaroundyou,andfollowyourpassion.

•Findyourpersonalharmony.Learntolivejoyfullyandtotrulyloveandacceptyourselfforthewonderfulpersonyouare.Thisisalkalinelivingatitsbest!

WHERESHOULDYOUSTART?

Thealkalinelifestyleiseffectivebecauseitcansupportyou,nomatterwhereyouarewithyourhealth.MostpeoplestartwithStep1,theInspirestage,becauseit’sagreatwaytotransitiongentlyintothisnewlifestyle.Thegoalistointroducemorealkalinefoodsintoyourdiet,buttherearenostrictrequirementsforwhenorhowmuch.SomepeoplewillwanttostartwithStep2,theDesirestage.Ifyouhavea

chronichealthissueoryou’reveryill,you’llwanttostepuptheamountofalkalinefoodsinyourdietasquicklyasyoucan.Aswithanynewhealthprogram,consultyourholistichealthpractitionerbeforeyoudiverightin,butbycommittingtoeatingonlyalkalinefoods,you’llbeputtingonlyhealthynutrientsintoyourbody.Asickbodycanonlybenefitfromthegoodstuff!Ifyou’realreadyeatinganabundanceofalkalinefoods,youmightwantto

skipstraighttoStep4,theAcquirestage.There,you’lllearntohoneandcomplementyouralkalineeatinghabitswithexercise,positivethinking,andemotionalbalance.AndwhataboutStep3,theAspirestage?MostpeoplegettherefromSteps1

or2,butitcouldbeyourstartingplaceifyou’reillbutnotquitereadytocommittoonlyjuicesandblendeddrinksasintheDesirestage.Todecidewhereyoushouldstart,checkthelistofsymptomsbelow.Ifyou

have3ormorenaggingsymptoms,youmaywanttostartwithDesire.Ifyouhaveonly1or2nottooserioussymptoms,maybeleanintotheInspirestageandcarryonthrougheachstagesuccessively.Confirmyourchoicebyflippingtothenextsectionofthebook.Lookforthestepyouthinkyou’dliketobeginwithandreadtheinformationprovided:findoutwhoit’srecommendedfor,howlongitmighttake,andwhatyou’llbeaimingfor.Ifindoubt,thinkaboutstartingwiththeInspirestage,andbeginaslowlifestyletransition.Ifyouarereallyillorhavechronicailments,youmightstart,asIdid,withtheDesirestage,butthatmeansgoing“coldturkey,”whichisdefinitelynotforeveryone!Nomatter

meansgoing“coldturkey,”whichisdefinitelynotforeveryone!Nomatterwhereyoudecidetobegin,checkinwithyourholistichealth-careprovider.Letthemknowwhatyouareplanningsotheycanhelpmonitoryourprogress,supportyourefforts,andensureyou’reonthepathtooptimalhealththatisrightforyou.Onceyou’vechosenastartingpoint,adjustyourcourseasneeded.Followthe

guidelinestostayfocusedandontracktoamorealkalinebody,butcustomizeasneeded.Ready?Let’sstartyouralkalinejourney!

AREYOUSUFFERINGFROMOVERACIDITY?It’sprettyeasytotellwhenyourbodyisholdingontomoreacidsthanitcanrelease.IfyousufferfromANYsymptomsofillhealth,that’sadeadgiveaway.Dr.RobertO.Youngdefines7stagesofdegenerationalongtheroadfromhealthtoill-health(acidosis):lowenergy,irritation,mucusbuildup,inflammation,plaquebuildup,ulceration,andchronicdisease.

Ifyouhaveevenafewofthesesymptoms,youcouldmostlikelybenefitfromalkalizingyourlifestyle.Behonestwithyourselfandimaginehowyou’dfeelifyounolongerfeltorexperiencedthesesymptoms.

SYMPTOMSOFOVERACIDITY

AREYOUEXPERIENCINGANYOFTHEFOLLOWING?

❑Lowenergylevels/fatigue❑Brainfog❑Poormemory❑Lackofconcentration❑Sleepinessaftereating❑Bloatingaftermeals❑Moodswings❑Depression❑Allergies❑Foodsensitivities❑Frequentheadaches❑Coatedtongue❑Blood-sugarcrashes❑Arecentlossortrauma

DOYOUHAVEANYOFTHEFOLLOWING?❑Excessweight

❑Fewerthan2bowelmovements/day❑Gasaftermeals❑Indigestion❑Badbreath❑Poorskin—acneorskinrashes❑Constantyeastinfections❑Mercuryfillings❑Jointpain❑Cravingsforsugar❑Cravingsforsalt❑Thyroidissues❑Strongbodyodor❑Frequentneedtourinate

DOYOU…?❑Drinkcoffee/sodasforenergy❑Smokecigarettes❑Eatalotofsweets,processed,friedorfastfoods❑Drinktapwater❑Oftenexerciseexcessively❑Takemedications,eitherprescriptionorover-the-counter❑Usestimulantsordrugs❑Liveinapollutedenvironmentornearapowerstationormajorpowerlines❑Lookwayolderthanyourage❑Cookwithamicrowave❑Carryalotofstress

Didyouansweryestoanyoftheabove?Ifso,maybeit’stimetogivethealkalinelifestyleashot!Thebeautyisthatyoucanreversethenegativeeffectsofanunhealthydietandlifestyleifyousincerelyhavethewilltodoso.Ichallengeyoutotrythislifestylefor30daysandthendecideifyoucangiveupallthatyou’vegained.Ihaveahunchyou’llkeeponalkalizing!

ALKALINEFOODCHART

HIGHLYALKALINEFOODSADDTOYOURPLATEASOFTENASYOUCAN

veg•AlfalfaGrass•BarleyGrass•Broccoli•Cucumbers•Dandelion•FreshVegetableJuice•Jicama•Kale•KamutGrass•Kelp•Parsley•Radishes(black)•SeaVeg,(kombu,nori,agar,etc.)•SoyLecithin(pure)•SoyNuts(soaked,dried)•SoySprouts•Spinach•SproutedLegumes•SproutedSeeds(sunflower,buckwheat,pumpkin,etc.)•Sprouts(alfalfa,radish,pea,etc.)•Wheatgrass

misc.•AlkalineWater•CelticSeaSalt•GreenDrinkPowder•HimalayanSalt•MineralSalts

MODERATELYALKALINEFOODSHEAPYOURPLATEWITH70-100%

veg•Artichokes•Arugula/Rocket•Asparagus•Broccoli•ButterBeans•Cauliflower•Celery•CollardGreens•Endive•GreenBeans•GreenCabbage•Horseradish•Lettuce•MustardGreens•Parsnip•Peppers,Hot(fresh)•Pumpkin(raw)•Radishes(red,white)•SavoyCabbage•Squash(allkinds,raw)•SpringGreens•Turnips•Watercress•WhiteCabbage

fruit•Avocados•Cherries,Sour•Lemons(fresh)•Limes•Tomatoes(raw)

nuts/seeds•HempHearts•HempMylk

oils•BorageOil•EveningPrimroseOil•FlaxseedOil

misc.

•BeePollen•Chia/Salba•Quinoa•Tea(herbal)

herbs&spices•Basil•CayennePepper•Garlic•Ginger•Ginseng•Oregano•Sorrel•Thyme

MILDLYALKALINEFOODSENJOYONYOURPLATEOFTEN

veg•Aubergine/EggplantBeets•BellPeppersBokChoy•BrusselsSprouts•Carrots•Cauliflower•Horseradish(fresh)•Kohlrabi•Leeks•NewPotatoes•Onions(red,white)•Peas(fresh)•RedCabbageRhubarbStalks•Rutabaga/Swede•Yams•Zucchini

fruit•Coconuts(fresh)•Grapefruit(white)

nuts/seeds•AlmondButter(raw)AlmondMylk•Almonds

•Buckwheat•PineNuts(raw)

oils•CoconutOil(raw)FishOil•OliveOil•SesameOil

grains/legumes•100%BuckwheatPasta•Lentils•Spelt(grain,flour,sproutedbread)•White/NavyBeans

mostherbs&spices,including:•CarawaySeeds•Chives•CuminSeeds•FennelSeeds

misc.•BeePollen•BottledWater(Fiji,Hawaiian,Evian)•Chicory•Stevia,greendried

inmoderation•Goat’sMilk•RawHoney•SoyBeans/Edamame(organic,fresh,frozen)•Tofu(organic)

NEUTRAL-MILDLYACIDICFOODSACCENTYOURPLATE

veg•CookedVegetables•FrozenVegetables•SweetPotatoes

fruit•AcaiBerries•Cantaloupe•CoconutMylk•Currants(fresh)•Dates(fresh)•Dragonfruit•Figs(fresh)•GojiBerries•Nectarines•Pomegranates•Watermelons

nuts/seeds•BrazilNuts•FlaxSeeds•Hazelnuts(Filberts)•MacadamiaNuts(raw)•Pecans•PumpkinSeeds•SesameSeeds•SunflowerSeeds•Walnuts

oils•CodLiverOil•GrapeseedOil

grains/legumes•Amaranth•BasmatiRice•BlackBeans•BulgurWheat•Chickpeas/GarbanzoBeans•KidneyBeans/mostbeans•Millet

misc.•AppleCiderVinegar•Hummus•RiceMylk•Tea(green)•ProteinPowders(rice,soy,hemp)

usecaution•RawUnpasteurizedDairyMilk•Yogurt(unsweetened)•Grass-fedWheyProteinPowder

MODERATELYACIDICFOODSJUSTADDALITTLETOYOURPLATE

veg•CannedVegetables

fruit*•Apples•Apricots•Bananas(ripe)•BlackCurrants•Blackberries•Blueberries•Cherries,sweet•Cranberries•Dates(dried)•Figs(dried)•FruitJuice(natural)•Gooseberries(ripe)•Grapefruit(pink)•Grapes(ripe)•Guavas•ItalianPlums•MandarinOranges•Mangos•Mangosteens•Nectarines•Oranges•Papaya•Peaches•Pears•Pineapples•Raspberries•RoseHips•Strawberries•SugarCane(fresh)•Tangerines•Tomatoes(cannedpurée)

*enjoy1-2pc fruitperdayaspartofyourdailyacidicconsumptiononce

youarealkalinebalanced

nuts/seeds•Cashews•Pistachios

oils•SunflowerOil

misc.•SoyCheese•SoySauce/Tamari•TapWater

grains/legumes•Barley•BrownRice•Kamut•Oats•RyeBread•WheatKernel(organic)•Whole-grainPasta/Couscous(organic)•Whole-grainSproutedBread/Tortillas(yeastfree)

meat•BuffaloMeat•Chicken•Liver•OceanFish•Oysters•WildFreshwaterFish

avoidthese•AlcoholSugars(xylitol,sorbitol,etc.)•BeetSugars•Butter•Cereals(mostboxed)•Cheese(allvarieties,fromallmilks)•Corn,CornTortillas•CornOil•FruitJuice

•Ketchup•Margarine•Mayonnaise•Milk,Pasteurized•Molasses•PasteurizedJuices•Peanuts/PeanutButter•Quark•Sauerkraut•Soda/Pop•SourdoughBread•SugarCane(dried)•Tempeh•Yogurt(sweetened)

HIGHLYACIDICFOODSSKIPYOURPLATEORUSEEXTREMECAUTION

beverages•Alcohol(beer,wine,spirits)•Cocoa•Coffee•FruitJuices(sweetened)•Tea(black)

sweets•ArtificialSweeteners•BrownRiceSyrup•Candy•CannedFruit•Chocolates•DriedFruit•Jams/Jellies•Syrup

animal/seafood•Beef•DeliMeatsEggs•FarmedFish•Pork•Sardines/Tuna(canned)•Shellfish•Veal

misc.•Deep-friedFoods•Miso•Mushrooms•PickledVegetables•Vinegar•Yeast

STEP1

INSPIRE

EasingYourWayintotheAlkalineLifestyle

Inanutshell,youcouldeasilytransitiontothis

lifestyledietjustbyincreasingyourrawgreensorgently

warmedveggiesto75%onyourplateatlunchanddinnerand

addingafreshveggiejuiceinthemorning.

Starthereif:

•youarecuriousaboutthislifestyleandareinterestedinseeingifitmightmakeadifferenceforyou

•youwanttoslowlyeaseintoanalkalinelifestyle

•youarecravingenergyandvibrancy

•youareexperiencingongoingpainand/orminorsymptomsofill-health

•youarecarryingexcessweightorareunderweight

•youeattoomanyprocessedfoods

Beginwith:

•a50/50balanceofalkalineveggiestoacidicfoodsateachmeal,thenmoveto60/40,andfinallya75/25balance,whichwouldthenleadyoutotheAcquirestage.Choosefromanyoftherecipesinthisbook.

Planon:

•4–12weeksinthisstageasyouslowlyleanintoalkalinemeals

ThinkofthisInspirestageasanewbeginning.IdentifyingWHYyouwanttoalkalizeandWHATyouhopetoachieveisagoodplacetobegin.Andyoumightaskhowit’spossibletoalkalizethebloodifit’salreadyalkaline.TheansweristhatthepHofourbloodiskindoflikeourbodytemperature—itfluctuates.It’sdifficulttotellwhenthepHofourbloodisoutofwhackbecausethissituationissodangerousthatthebodyimmediatelyreactsbybufferinganyimbalance.WhenwedeviatefromouridealbloodpHbyeventhesmallestamount,thebodyrespondsbyinforminguswithsignsandsymptomsofill-health.That’sitsjob.Yourjobistolistenanddecidewhatchangestomaketohelpyourbodyfeelhowyou’dlikeittofeel.Yourbodyconstantlybuffersanyacidityintheblood’spHwith4primary

alkalineminerals:calcium,magnesium,potassiumand,sodium.Ifitisnotgettingthesekeymineralsfromalkalinefoods,itdrawsonitsemergencysources:yourbonesandyourtissues.Asitdepletesthesemineralstores,symptomsofill-healthstarttoemerge.Yourbodyfluidswillalsoreflectyouracidicstate(seebox).Theacidicfluidsbecomeabreedinggroundformicroorganismsthatproliferateandcontributeevenmoreacidtoyourbody,causinginflammation.Byalkalizingyourlifestyleyou’llgiveyourbodythebuffersitneedssoitdoesn’thavetoborrowfromitsemergencysources,and

you’llreducethenumberofacidsinyourbodyoverall,creatingamorealkalineenvironmentwhereyourcellscanthrive.Theendresult?You’llreclaimyourglowingself,increaseyourstamina,regainyourvibrancy,improveyourdigestion,easeoreliminateyoursymptoms,andreturntoahealthybodyweight.TheeasiestwaytocheckyouracidityistotestthepHofyoururineand

saliva.Whenthere’stoomuchacidityinthebody—becauseofstress,apoordiet,environmentaltoxins,inactivity,oreventoomuchwastefromourownmetabolicprocesses—thebodygoesintohighgeartobalancethepHandreleaseasmuchoftheacidasitisabletobuffer.The4mainchannelsforeliminationaretheskin,lungs,urinarytract,andcolon.Whentherearealotofacidsinyourbody,theywillbepresentinyoururineandsaliva.

ASSESSYOURCURRENTHEALTH

TRYTHIS:MeasureYourpH

1.Gotoyourlocalhealthstoreandbuyarollofyellowlitmuspaper.2.Findanotebookandapenandplacetheminthebathroom.

ALKALINEBYDESIGN

•ThepHofourBLOODismeanttostayat7.365,slightlyalkaline.

•ThepHofourURINEisidealat7.2–8.4andaround8–8.2duringadeepcleanse.

•ThepHofourSALIVAshouldbearound7.2–7.5,andnomorethan8.4.

Firstthinginthemorning,beforeyoueatordrinkanything,andthenacoupletimesduringtheday(around2hoursaftermeals,butbeconsistentaboutthetimesifyoucan),testyoursaliva.Todothis,placeasmallamountofsalivaonthelitmuspaper(donotputthelitmuspaperdirectlyonyourtongue).Within10–30seconds,thepaperwillchangecolor.MatchthecoloronthepaperwiththescalethatcamewithittodetermineyourpH.RecordyourpHmeasurementinyournotebook,alongwiththedateandtime.

inyournotebook,alongwiththedateandtime.

3.Next,testyoururineduringyoursecondpeeoftheday,beforeyouhaveanythingtoeat,butafteraglassofplainwater.Todothis,wetthelitmuspaperwithjustafewdropsfromyoururinestream.RecordyourpHmeasurementinyournotebook,alongwiththedateandtime.Onceyoubeginyourtransition,youwillrepeatthesetestsfor2–3days(seechart)togetasenseofhowacidicyouare.Thirtydaysoftestingisidealtoidentifytrendsandtomonitoryourimprovement.4.Finally,checkyourpHscoreagainstthechart.Ifyourscoreislow,yourbodyismostlikelyinneedofalkalizingandmaybeoverlyacidic.Thismayhelpyoutodeterminewhatstagetobeginwithorhowquicklyyouchoosetoalkalizeyourlifestyle.

Ifyouhavetheopportunity,followupyoursalivaandurinepHmonitoringwithalivebloodanalysis.Makeanappointmentwithatrainedmicroscopist(seeResources).Theywilltakeasmallsampleofyourbloodandlookatitunderahigh-poweredmicroscopetoseewhat’shappeningatthecellularlevel.Healthybloodcellsareuniforminshape,size,andcolor,andlivefor120daysinalkaline-balancedplasma.Theycarryanegativeelectricalcharge,whichallowsthemtocirculatefreelythroughourveins.Unhealthycellscirculatinginunhealthyplasmaappearbrokenorsquashed,andwillsticktogetheranddieastheylosetheirelectricalcharge.Youdon’tneedtohavealivebloodanalysistoknowthatyourbodyis

unhealthy—skinrashes,bloating,pain,andothersymptomswilltellyouthat—butseeingthepollutedcellularwastefloatingaroundinmybloodgavemethemotivationIneededtostartdrinkingalkalinegreenspowdersandgreenjuices.Icouldseethatthehighelectricalchargefromthesealkalinedrinkshelpedmybloodcellstostayhealthyandhealmybody.Livebloodanalysisrevealsnotonlythehealthofyourbloodbutalsothe

overallconditionofyourimmunesystem;anyimbalancesinyourhormonesandbloodsugar;thepresenceofparasites,mycotoxins,heavymetals,orcholesterol;andanydifficultieswithdigestionandproperabsorptionoffats,proteins,andothernutrients.Itisnotadiagnostictool.It’sagoodwaytoassessyourcurrenthealthandthencheckyourprogressafter2–4monthsofalkalizingyourlifestyle.

BLOODBEFORE,DURING,ANDAFTERALKALIZINGTHEBODY

LEARNABOUTYOURBODY

Nowthatyouhavetested,measured,andunderstoodyourbody’spHlevel,ithelpstounderstandwhatishappeningandwhysothatyou’llhaveabetterideaofwhetheryouwanttoeaseintothealkalinelifestyleorgocoldturkeylikeIdid.Beforeyoumakeanyfinaldecisions,however,consultwithyourhealth-carepractitionerandreadontounderstandhowchangingyourdietaffectsyourmetabolism,yourdigestion,and,ultimately,thehealthofyourcells.

metabolism,yourdigestion,and,ultimately,thehealthofyourcells.Whileconventionalmedicinetreatssymptoms,thealkalinelifestylelooksat

thewholebodyandtreatstherootcause—thatis,theaciditylevelofthewholebody,whichiswhat’scausingtheimbalance.Onceyourbodyisefficientlybufferingandthenreleasingyourexcessiveacids,theinflammationwillbegintosubside.Asyouprovideyourbodywiththenutrientsitneedstoheal—physically,mentally,andspiritually—itwillultimatelybeabletorepairitselfandpreventreoccurence.Addressingoveracidityisalsotheanswertothepreventionofillhealth,forgood!Asanutritionist,Iknowthatfoodisthedeliverymethodofmostkeynutrients

necessaryforoptimalwellness,whichiswhyunderstandinghowacidityaffectsdigestionissuchanimportantpartofunderstandingthealkalinelifestyle.

EPIGENETICSIfyouhaveadegenerativemedicalcondition,youmostlikelycreateditfromwithin.Youmayhaveinheritedageneticweaknessthatyounurturedwithyourlifestyleovermanyyears,andtheailmentappearedonceyourbodywashighlyacidic.Fortunately,youcannurtureacleanbodyenvironmentthatwon’tallowdiseasetothrive.Thestudyofhowyourinternalterraindeterminesthefateofyourcellsiscalledepigenetics.

Whenthebodyisconstantlybombardedwithacidsittucksthemawayinyourfattytissues(andwegainweightwhentheyneedmorestoragespace).Italsodumpstheacidsintothelymphaticsystem,whichwilldoitsbesttohelpout;whenthey’renotreleasedduetoalackofexercise,thelymphdumpsthembackintotheblood,triggeringaviciouscycle.Andwhenwerunlowonourstockofacid-bufferingmineralsandwearen’tnourishingourbodywithlotsofalkalinemineral-richfoods,deficienciesoccurandserioushealthproblemsarise,suchasosteoporosis,bonecancer,liverdisease,andkidneydisease.

Thegoalofthealkalinelifestyleistosupportthebody’seffortstomaintainitsdelicatebloodandtissuepHbycontinuouslysupplyingenoughbufferingmineralstocountertheacidicsubstancesthebodyfaceseveryday.

THEFACTS:DigestionandGutHealthDigestionistheprocessthatmovesfoodintothebodythroughthegastro-intestinaltract—oftencalledthedigestivesystem—andeliminateswastethroughtheintestines.Whenthisdeliverysystemisworkingsmoothly,enzymeshelptobreakdownthenutrientsinthefoodwe’veeatenintothemolecules—fat,proteins,andcarbohydrates—thatnourish,energize,andhealthebody.Throughthisbiochemicalprocessknownasmetabolism,thefatsbecomefattyacids,theproteinsbecomeaminoacids,andthecarbohydratesbecomesimplesugars,

proteinsbecomeaminoacids,andthecarbohydratesbecomesimplesugars,nutrientsthatthebodystoresintheliver,muscles,andfatuntilthey’reneededtobuildandrestorecells.Ourdigestivesystem,particularlythelayerofcellsthatlinesourgut,alsoprotectsourentireimmunesystemfromthetoxinsweingest,whichputsitatthecoreofthehealthofeveryothersysteminthebody.Metabolismanddigestioncreateacidsthatarenaturallybufferedwhenour

bodyisinbalance.However,apoordiet,alotofstress,orexcessiveexercisecantriggerpoordigestion.Thevilli—cellularprojectionsthatlinethesmallintestineandincreasethesurfaceareaformaximumnutrientabsorption—canbecomecloggedwithacidsandmucus.Whenthishappens,notonlycannutrientsnotbeproperlyabsorbedbutbacteriaandyeastsuchasCandidabegintothrive.Theycanmultiplysoquicklythattheyinvadethecellwallsoftheintestine,creatinginflammation,andpermeatethevilli,causingleakygut,aconditionthatoccurswhenundigestedfoodparticlespassintothebloodstream.Aswe’veseen,whenourcells,tissues,andorgans(ourinnerterrain)becomeoverlyacidicandourbodyisconstantlytryingtobalancethepHofourblood,inflammation,illness,anddiseaseensue.Earlysignsofoveracidityarereflectedinyourdigestivehealthandshouldnot

beleftunaddressed.Ifyouareexperiencinganyofthesymptomsinthetable,it’simportanttodiscussthemwithyourhealth-careprovideroraholisticnutritionistAprotocolofsupplementstailoredtosuityourindividualneedswouldgreatlyenhancethesuccessofyouralkalinejourneyandspeedupyourhealing.(Seealsothispage.)

Thebottomline:Symptomsofpoordigestionarethedirectresultofanoverlyacidiclifestyle.Untilyouregainyouralkalinebalance,youwillfinditdifficulttogetahandleonyoursymptoms,healyourdigestivesystem,andcontrolthegrowthofCandidaandotheryeastsinyourbody.Youmayalsoexperiencesuchsymptomsasfatigue,poormemory,headaches,shortnessofbreath,jointpain,arthritis,myalgia,environmentalillnesses,infection(especiallychronicandfungalones),andpancreaticinsufficiency.Alkalizeyourfoodandlifestylechoicesandyoursymptomswilldiminish.

EATFORHEALTHANDVITALITYByeatingmindfully,beingpresentinthemoment,andappreciatingyourfoodandenjoyingitsocially,youcanmaximizefood’shealingandnourishingqualities.Whatandhowyoueatarethekeystoyourphysical,emotional,spiritual,andsocialwell-being.

ADDRESSINGDIGESTIVESYMPTOMSOFOVERACIDITY

SYMPTOM(S) POSSIBLECAUSE(S)

POSSIBLEREMEDY

Bloating,gas,andconstipation

•Toofewenzymestoproperlydigestyourfood(eatingtoofast,eatingtoomanycookedfoods)

•Toomanydifferentfoodsinonemeal

Practiceproperfoodcombining;takedigestiveenzymeswithmeals

Heartburn,lowenergyaftermeals,smellybowelmovements

•Toolittlehydrochloricacid(HCL)todigestanimalproteins

TakeabetaineHCLsupplementwithmealscontaininganimalproteins

Candida(yeastinfectionsandovergrowth)andconstipation

•Toomanyunhealthybacteriainthegutthatallowyeastandfungitoflourish

Purchaseananti-candidasupplementkit(seeResources)tocombatyeastovergrowth;followmy4stepprogram

Foodsensitivitiesandallergies(skinrashes,diarrhea,urinarytractinfections,asthma,nausea,etc.)

•Aleakygutthatallowsundigestedfoodmolecules,especiallyfatsandproteins,toescapeintothebloodstream

Doacleansetoflushtoxinsfromthebody

wheretheydonotbelong•Anoverloadoftoxinsinthebody,whicharebeingpushedoutanywaypossibletoprotectthevitalorgansandfunctionsfromdamage

Chronicinflammationofportionsofthedigestivetract(irritablebowelsyndrome(IBS),celiacdisease,Crohn’sdisease,arthritis,etc.)

•Overgrowthofmicroorganismsduetoexcessivestickymucusformedbyacidicfoods

Followasupplementprotocolfromyourholistichealth–careprovidertosuityourindividualneeds;alkalizingyourlifestylewillalsohelpimmensely

THECASEFORCALCIUMPeopleoftenaskwhereIgetmycalciumsinceIskipdairy.Theydon’trealizehowmuchcalcium—oneofthe4primaryalkalineminerals(calcium,magnesium,potassium,andsodium)—isinvegetables,especiallythereallygreenones.Therecommendeddailyallowanceformostadultsisbetween1000mgand2000mg.

•Broccolicomesinat103mg/100g(justunder1cup)•Kaleatawhopping249mg/100g(justunder1cup)•Collardgreensat250mg/100g(justunder1cup)

Youcertainlywon’tbemissingoutonyourcalciumwithadiethighingreens.Ifyouareveryacidic,Ihighlyrecommendasupplementthatcontainsabalancedratioofalkalineminerals,includingcalciumtohelpthebodyreleaseexcessacids.

SETYOURINTENTION

GuesswhatIlovethemostaboutthisalkalinelifestyle?Thatit’sajourney.It’saday-to-dayapproach,choosinghealthoverillness.It’sstartingfromwhereyouareandbeginningtomakechoicesthatmaintainabalancebetweenwhatyouloveandwhatservesyourwell-being.It’sbeingawareofandknowinghowtochoosetherightpath,andwhenyouenduponasideroadthatdoesn’tserveyou,it’srecognizingthatandbeingempoweredtogetbackontrack.Takingresponsibilityforyourhealthishowyouwillavoidanastydiagnosis

orescapetheoneyouhave.Butitisn’teasy.Habitsarehardtobreak.Thinking

differentlytakestime,andweoftenhavetobeinenoughpainthatwe’reforcedtomakeachange.Thatwasme:ImadeaconsciouschoicebecauseIhadto.Ifyouarenotexperiencingillnessbutrecognizeyourdietisnotoptimal,NOWisthetimetomakethegradualchange—beforeyouareinpanicmode!Takethefirststep.Whoknowswheretheawarenesswilllead?Ifyouareconqueringaseriousdiagnosis,bediligent.Giveyourbodywhatitneeds—thealkalineenvironmenttoreleasetheacids,buildnewcells,andrepairthedamage—anditwillrespond.Ifyouhadaconditionlastyearandyoustillhaveitthisyear,itisbecauseyou

arecontinuallyneglectingtoprovidethenutrientsyourbodyneedstobuildhealthiercellstohealyourcondition.Keepinmindthatemotional,mental,andspiritualissuesandyourstresslevelsplayaroleheretoo.Ideally,yourgoalinthisInspirestageistoslowlyincreaseyouralkaline

intaketo50percentalkaline-formingfoods,with50percentacidic-formingfoods.Ifyoualreadydothis,thenshootfor60/40orhigher.Thisgradualprogressionwillhelpyoutocreatesustainablechangewhileslowlyallowingyourbodytoreleasebuilt-upacidityandtoxinsasyoutransitionfromyourexistingdiet.Youcanstayhereaslongasyoulike,butperhapsgiveyourself4–12weekstotransition.

RENEWALTIMEFORCELLSIfyouimproveyournutrientintake,youwillquicklyregeneratehealthycells.

•Intestinallining:2–3days•Skin:2–4weeks•Lungcells:2–3weeks•Redbloodcells:4months•Liver:6months

Remember,ifyouarereallyill,considerheadingdirectlytotheDesirestage(Step2)togiveyourdigestivetractarest.Consumingonlyvegetablejuicesandblendedsmoothiesallowstheintestinalliningtimetorebuildandhealwithahugeboostofconcentratednutrients.Whicheverapproachyouchoose—andeitherisagoodoption—justconsultwithyournaturopathorhealth-carepractitionerbeforeyoubegintobesureyouaretakingabalancedapproachforyouroverallhealth.Asyousetyourintention,rememberthatyouarenotalone.Manyothershaveworkedthroughtheirdiagnosesandfoundtheirwaybacktoahealthybodyandavibrantlife.Youcandoit!

Ifyoudoneedhelp,don’tbeshy.Sometimesweneedalittlehelpinghand.Isuredid!Enlistanalkalineconsultant(seeResources)tosupportandguideyouifyouhaveamoreseriousmedicalcondition.Encourageafamilymemberorafriendtojoinyou.Knowthatanalkalinelifestylewillserveyouwellandguideyourchoices,allowingyoutolivevibrantly.Butyouhavetowantthebenefits,sosetyourintention,makethecommitmentbywritingitinyouralkalinejournal,andlet’sgocreatesomenewhabits.Remember,Romewasn’tbuiltinaday:replacingoldhabitswithpermanentnewonescantakeuptoayear.Butit’sdoable.I’mproofofthat,andyoucanbetoo!

STARTYOURTRANSITION

“Theareaofgreatestmisunderstandingandconfusioninthe

fieldofnutritionisthefailuretoproperlyunderstand

andinterpretthesymptomsandchangesthatfollowthe

beginningofabetternutritionalprogram.Whatismeantby

abetternutritionalprogram?Itistheintroductionof

foodsofhigherqualityinplaceoflower-qualityones.”—

StanleyS.Bass

Imagineyouarelivinginanexoticplace,tastingnew-to-you,delicious,freshfoodsthatbringyouenergy.You’dwantmore.Approachyourtransitiontothealkalinelifestylethisway.Eachtimeyouaddanewfood,makeitsomethingdelicious,prepareitinawayyoulike,andevenfancyitupwithagarnishorbyservingitinyourfavoriteprettybowl.Somehow,foodjusttastesbettertomethisway.Orinviteafriendtocomeandtaste-testyournewrecipe.Theideaistofindthejoyinmakingtheseadditionstoyourdietsotheybecomeeasyforyoutoembrace.Asyouaddthenew,slowlyphaseouttheold.Initially,don’tworrysomuch

aboutcuttingstuffout.Addthegoodstuffinandthenslowlyweedoutthenot-so-goodstuff,eliminatingitweekbyweek.

Toaddin:

1.Eatmoreandmoreveggieseachday.Addnicebigsalads,servesteamedveggieswithmeals,snackonrawveggiesbetweenmeals.

2.Discovernewveggies.CheckouttheTop10AlkalineFoodsandtheAlkalineFoodChart,andtrytogetyourhandsonveggiesyou’venevertriedbefore.Needarecipe?ChecktheGuidetotheRecipes.

3.Getyourselfagoodblendertomakeblendedgreensandgreensmoothies.4.Buyajuicersoyoucanstartjuicingyourveggies,evenifit’sjustonthe

weekends.5.Drinkmorewater.Startwith8glassesperdayandworktoward12–16.

Toweedout:1.Daybydayandweekbyweek,trytoreduceyourconsumptionofdrinksand

foodsthatyouknowarehighlyacidicandarenotservingyou,suchasalcohol,sweetfruits,dairy,meats,fermentedfoods,andprocessedfoods.

2.Monthbymonth,trytoeliminatetheseacidicfoodscompletelyormakethemonlyrareindulgences.Youmayfindyouarenolongerinterestedinthem.

3.Asoftenaspossible,replacecoffee,caffeinatedtea(includinggreentea),alcohol,fruitjuice,andsodawithwater,greenjuice,orgreenspowder.

GIVESTEVIAACHANCE!You’llnoticeIrecommendsteviaoftenbutit’sforyourowngood,especiallyifyouhaveasweettooth.Trythealcohol-freeversionforlessaftertasteand/orblendwithanotherlow-glycemicsweetener.You’llreduceyoursugarintakeimmenselyifyoudoandregainanalkalinebalancethatmuchfaster!

WhatFoodsAreAlkaline?Needsomehelp?Acidicfoodsareoneorallofthefollowing:processed,lowinwatercontent,highinsugar,madefromanimals,fermented,fried,andovercooked.Alkalinefoodsarewhole,plant-basedfoodsthatarehighinwatercontent,highinalkalineminerals,andverylowinsugar(orhavetraceamounts).Itcanbeconfusingatfirst.Cookedfoodsaremoreacidicthanrawbecause

heatreducesthenumberofactiveenzymes;althoughacidicoutsidethebody,lemonsarealkalineinthebodybecausetheycontainlotsofalkalinemineralsandlittlesugar;andeventhoughtheyarehighinwatercontent,bananasandmangosareacidicbecausetheyarealsoveryhighinsugar.Whathealthierchoicescouldyoumake?Ifyouarenotusedtoeatingwhole,unprocessedfoods,leanintothisInspire

stageatyourownpace.ThethreemostimportantchangesyoucanmaketoyourdietareADDINGmoregreensandveggies,INCREASINGyourwaterintake,andREDUCINGtheamountofsugar.Thebodydoesnotdifferentiatebetweennaturalsugars—likethoseinfruit,fruitjuices,grains,andhigh-carbohydratefoods—andrefinedsugars—suchasthoseinpastries,chocolatebars,snackfoods,andsodas.Whensugarsbreakdown,theendproductsareglucose,fructose,andsucrose,andeachbehavesthesamewayinthebody

regardlessofthesource.It’sacidic,period.Ourbodydoesneedabitofglucosetofuelourenergyfurnaces,butweshouldonlyhaveabout1teaspoonofglucosecirculatinginthebodyatanyonetime.Socutouttherefinedsugarsandchoosefruitsandvegetablesthatareverylowinfructoseandothersugars.OnceyouzaptheyeastandyourpHismorestable,yoursugarcravingswillsubsideandyouwillbemoreincontrolofanyindulgenceinsweeterfruits.Thegoodnewsisthatwithanalkalinelifestyle,youcancompletelyforget

aboutcountingcaloriesorworryingaboutcarbohydrates,fats,andevensugarsbecauseitwillprovidethenutrientsinabalancethatisidealforyourbodytomaintainitsproperfunctioningandavoiddisease.Consumingabundantquantitiesofgreensandveggiesdailyishowhumansusedtoeat,andit’swhatyou’reaimingfornow.

HOWMUCHSUGARISINMYFRUIT?

LOWFRUCTOSE MODERATEFRUCTOSE HIGHFRUCTOSEFRUIT F G S T FRUIT F G S T FRUIT F GLimes 0.2 0.2 0 0.4 Strawberries 2.5 2.2 1.0 5.8 Pomegranates 4.7 5.0Avocados 0.2 0.5 0.1 0.9 Oranges 2.5 2.2 4.2 9.2 Persimmons 5.56 -Cranberries 0.63 - - 4.0 Bananas 2.7 4.2 6.5 15.6 Cherries,

sweet6.2 8.1

Apricots 0.7 1.6 5.2 9.3 HoneydewMelons

2.96 - - 7.65 Pears 6.4 1.9

Lemons 0.8 1.0 0.6 2.5 Raspberries 3.2 3.5 2.8 9.5 Apples 7.6 2.3Grapefruit 1.2 1.3 3.4 6.2 Dragonfruit 3.2 - - 8.0 Grapes 7.6 6.5Nectarines 1.37 1.2 6.2 8.77 Cherries,sour 3.3 4.2 0.5 8.1 Jackfruit 9.19 -Peaches 1.53 1.2 5.6 8.33 Watermelons 3.3 1.6 3.6 9.0 DriedPrunes 12.45 -Clementines 1.64 - - 9.5 Blueberries 3.6 3.5 0.2 7.3 Dried

Apricots12.47 -

Plums 1.8 2.7 3.0 7.5 Papayas 3.73 - - 5.9 DriedDates(Noor,Deglet)

19.56 -

Cantaloupe 1.8 1.2 5.4 8.7 Blackberries 4.1 3.1 0.4 8.1 DriedFigs 22.93 -Guavas 1.9 1.2 1.0 6.0 Kiwi 4.3 5.0 1.1 10.5 Raisins 29.68 -Pineapples 2.1 2.9 3.1 11.9 Mangos 4.68 0.7 9.9 15.28 DriedDates

(Medjool)31.95 -

F=FructoseG=GlucoseS=SucroseT=TotalSugarsper100g

•Thebodyisdesignedtogetenergyprimarilyfromglucoseandverylittlefromfructose.Fructoseisnotreadilyusedforenergybyyourbody’scellsandtakesalongtimeforthebodytoconvertitintoenergy.Thebrainandthemusclesallneedglucose,notfructose,tofunction.Excessfructoseisconverteddirectlytofatcells.

PREPAREFORTHEUNEXPECTED!

Ifyouhadahighlyacidicdietbefore,themorediligentyouareaboutaddingalkalizingfoodstoyourmenus,themorequicklyandmoreoftenyourbodywillstarttoreleasetoxinsfromyourbody.Atthesametime,itwillbuildupalkalinebufferstobetterneutralizeacidsratherthantuckingthemawayinyourtissues.Asyouincorporatemorealkalinefoods,don’tbealarmedbychangesinyour

body.Youmightneedtoemptyyourbowelsmoreoften,yournosemightstarttodrip,andyourskincouldbreakout.Youmighttasteflavorsdifferentlyandyoumightevenbecomecranky.Vegetablescontainmorewaterthanmostfoods,soyouareboundtoseechangesatthebeginningofthecleansingprocess.Iftheeffectsaretooharsh,byallmeanspullbackalittleonyourintakeofveggiesbutdon’tgiveup!Yourbodyisdesignedtometabolizealkalinefoods;itisjustoutofpractice!

TRYTHIS:TipstoHelpYourBodyAdapt

1.Drinkaglassofwaterwithlemontoalkalizeandgentlyreleasethetoxinsmorequickly.Diluteyourveggiejuicewithwater,byhalformore.

2.Consumeyourveggiesthroughoutthedayinsteadofinonelargeserving.3.Practiceproperfoodcombiningtofacilitateproperdigestionandmaximum

absorptionofnutrients:•Eatfewerdifferentfoodsatonemealtomakeiteasierforyourbodytoprocessthem.Initially,choose3–4atmost.•Consumevegetableswithahighwatercontentandlowsugarcontentwitheverything!Enjoythemwithproteins,healthyoils,andhealthystarches.•Limitanimalproteins.Ifyoudoeatthem,chooseorganicandeatthemonlywithvegetablesthathaveahighwatercontent:maybefishwithanicesaladandsteamedveggiesinsteadofriceorpotatoes.•Getyourregulardosesofhealthyfatsbutenjoythemwithgreenleafyvegetablesandlow-sugarfruitslikeavocado,tomato,lemon,andlimeforoptimalassimilation.Avoidcombiningthemwithacidicanimalproteins.

•Avoidcombiningmildlyacidicstarcheswithfruit.Forexample,enjoybrownriceorsweetpotatoeswithalkalizingvegetablesand/orlow-sugarfruitslikeavocado,tomatoes,lemons,andlimes.Whenyourdigestionisstronger,youmaybeabletomanageafewberriesonaspeltporridge.•Eatfruitonitsownorinextrememoderation,asinsaladgreenswithafewraspberriesontop.Allvarietiesofmelonarebesteatenalone.

ALKALINESUBSTITUTESFORPOPULARACIDICFOODS

INSTEADOFTHESE(ACIDIC)

ENJOYTHESE(MOREALKALINE)

Highlyprocessedfoods

•Processedfoodsarehighlyaddictiveandfullofchemicals,butlargelydevoidofnutrients

•Homemadefoods•Locallyproducedartisanalproductsyoucantrust

Sugar •Highlyrefinedsugarspoisonthebloodwithacids

•Allartificialsweetenersarepoisonousandcarcinogenicandcauseaginganddehydration

•Stevia,lucuma,chicoryrootpowder(alsocalledinulin),oryacónsyrupinmoderation

•Coconutnectarormaplesyrupinextrememoderation

Tablesalt •Iodizedsaltsareladenwithchemicalsandstrippedofminerals

•Himalayansalt,unrefinedseasalt,Celticseasalt

Dairymilk •Cow’smilkismucus-formingandoften

•Almondmylk,hempmylk,hazelnutmylk,

fullofhormonesandantibiotics coconutmylkDairyyogurt

•Dairyyogurtismucus-formingandoftenfullofhormonesandantibiotics

•Unsweetenednaturalalmondmylkyogurt,unsweetenednaturalcoconutmylkyogurt

Dairycheese •Dairycheeseismucus-formingandoftenfullofveryconcentratedhormonesandantibiotics

•Nutcheese(yeast-free),ricemylkcheese(yeast-free)

Animalproteins

•Animalproductsarehighlyacidicandtaketimetodigest

•ConventionalmeatsarefullofhormonesandantibioticsandmaycontainGMOs

•Legumes,nuts,andseeds,organictofuinmoderation

•Freshwildsalmoninmoderation•Organicorwildmeatstoamaximumof4ozin1day,nomorethan1–2timesperweek

Eggs •Eggsarehighlyacidic•Conventionaleggsoftencontainhormonesandantibioticsandcarrybacteriasuchassalmonella

•Chiaseedgel,flaxseedgel•Agaragar•Local,organicpasturedeggs,preferablynotcorn-fed,nomorethan2–3timespermonth

Simplecarbohydrates

•Highlyrefinedcarbs,e.g.,breads,breakdownintosugarsandyeast

•Complexcarbssuchaswholegrainsandsproutedgrains,nomorethan20–30%ofyourdailyintake

Oils •Processedoils,e.g.,corn,canola,safflower,butter,andmargarine,areoftenoxidized,hydrogenated,andtoohighinomega-6fattyacids

•Manyoilsarenutritionallydestroyedbyheatandcancausecelldamage

•Coconutoil,cold-pressedorganicoliveoil,hempoil,avocadooil,flaxoil,grapeseedoil,fishoil

Conventionalproduce

•Conventionalproduceisfullofpesticidesandherbicidesandmaybegeneticallymodified(GMO)

•Homegrownveggies•Organicorlocallygrown,unsprayedfarmproduce(contain25%morenutrients)

High-sugarandoverripefruits

•Sugarfeedsyeasts,whicharehighlyacidic

•Veggies,soakednuts,seeds•Verylow-sugarfruits,suchaslemons,

•Improperlydigestedsugarsfermentquicklyinthebodyandcontributetoacidity

limes,whitegrapefruit,avocados,tomatoes,youngcoconuts

•Moderatelylow-sugarfruitssuchasberries,cantaloupes,watermelons,greenapples,nomorethan1–2servingsandproperlyfoodcombined

Tapwater •Additivessuchaschlorineandfluorideareveryacidicanddamagevitalminerals

•Oftencontainscontaminantssuchaspharmaceuticals

•Filteredpurecleanwater,alkalizedandionized

•Addlemonjuicetofurtheralkalize

Irradiateddriedherbsandspices

•Radiationdepletesthenutrients

•Organicdriedspicesandherbs,choosefresh,ifpossible

Coffee,caffeinatedtea,sodapop

•Caffeine,includingthatfoundingreentea,damagescellsinthesmallintestine,whichleadstoimpropernutrientabsorption

•Ittakes8glassesofwatertoneutralizetheacidsin1cupofcoffeeand32glassestoneutralizesodapop!

•Filteredpurecleanwater,alkalizedandionized(addlemonjuicetofurtheralkalize)

•Herbalteas•Chicoryrootcoffeereplacement•Alittlerawcacaoorcarob,ifdesired

Alcohol •Fermentedyeastsaretoxictothebrain,dehydrating,andverydamagingtotheliver

•Ittakes8glassesofwatertoneutralizetheacidsin1glassofwine!

•Flavoredwatersandcarbonatedwaterinmoderation

•Freshlyjuicedvegetablesandfruitmakenicecocktailstoo!

Vinegarandfermentedfoods

•Soysauce,cookingwines,tamari,andmostcondimentscontainyeastandfungus

•Lemonandlimejuice•BraggLiquidAminos•Coconutaminos

Mushroomsandfungus

•Thesecontainmycotoxinsandarepoisonoustothebody,eveninlowdosesliketheedibleones

•Sundriedtomatoesforflavor•Nuts,seeds,andlegumesasaccents

Peanuts •Thesecontainmycotoxins,fungus,andtoxicmoldscalledaflatoxinsandarehighlyallergenic

•Almonds,brazilnuts,hazelnuts,pecans

Corn •Thisfoodcontainslargeamountsofmycotoxinsandfungusandishighlyallergenic

•Chooseonlyorganic,local,fresh(pickedthesameday)cornandeatitinextrememoderation(i.e.,4–5cobsovertheseason)

Bluegreenalgae,spirulina,chlorella

•Thesecontaintoxins,andtheythriveinacidicpondsandobtainvitaminB12frombirddroppings

•Wheatgrass,barleygrass,oatgrass•Super-greenspowderorliquidchlorophyll•Broccoligreenspowder

Microwavedfoods

•Electromagneticradiationdestroysnutrients

•Useadehydratortodryorwarmfoodtoamaximumtemperatureof118°Ftomaintainitslifeforce

•Useahigh-speedblendertowarmsoupsto118°F,ifdesired

•UsethelowesttemperaturesforcookingStoredfoods

•Wheat,potatoes,andeggsharborfungusandaflatoxinsduetoprolongedandimproperstoragebeyondtheirgrowingseason

•Spelt,kamut•Neworganicpotatoesinmoderation•Organicsproutedgrains•Fresh,local,organic,pasturedeggsinmoderation

So,torecap:Keepanimalproteinsawayfromacidicstarchyfoodsandkeepfruitawayfromprettymucheverythingtoavoidfermentationinthegut.Acknowledgeyourcravingswheneveryouexperiencethem,butbeatthem

withthesestrategies:

•Drinkaglassoflemonwaterinsteadofeatingsomething.•Replacesweetswithsnackssweetenedwithsteviaorcinnamon.•Replacecrunchychipsorcrackerswithkalechipsorcrunchyvegetables.•Replacecreamybutters,yogurts,andmilkswithsmoothies,nutmylks,oravocadopudding.

•ReplaceunhealthysaltysnackswithrawnutstossedwitholiveoilandHimalayansalt,oruseflavorsaltsspray(seeResources)onyourtongue.

•Enjoycinnamontobalanceyourbloodsugarlevelsandalleviatecravings.•Distractyourselfwithacupofherbaltea,abook,oraroomfullofcandles.•Brushyourteethafterdinnersoyouwon’tbetemptedtoeatagain.

•Takeyourownrawnuts,nutritiouswraps,andbottledwaterwhentravelingorevenjustleavingthehouse!

•Chooseherbalteasor,inapinch,adecafalmondmylklattewhengoingforcoffeewithfriends.

•Recognizewhichemotionstriggeryourcravingsandworkwithyourhealthpractitionertoaddressthem.

FERMENTEDFOODS=TOXINSYeast,fungus,andmoldarefoundinfermentedfoodssuchasalcohol,vinegars,soysauces,tempeh,andkombucha.Ourancestorsmayhaveeatenasmallamountofnaturallyfermentedfoodsanddiscoveredthattheprobioticbacteriahelpedtheirdigestion.Today,however,ourdietsarehighlyacidicandourbodiesareovergrownwithyeast.Inthisenvironment,excessiveuseoffermentedfoodscreatesstickymucusthatescalatessymptomsofdisease.Theycanalsocolonizeinthegut,overwhelmingandcrowdingoutthehealthybacteriathere.Alternatively,probioticsupplementsinoculatehealthybacteriawithoutyeast,fungus,andmoldandcanbebeneficialforshort-termuse.

Sowhydowekeephearingaboutthehealthbenefitsoffermentedfoods?Ifyouarebloated,gassy,burping,andexperiencingstomachaches,1–2teaspoonsoforganicapplecidervinegarorasmallservingofnaturallyfermentedsauerkrautusedtherapeuticallywithyourmealscanimproveyourdigestionoverafewdays.Onceyourlifestyleisalkalinebalanced,youwon’tneedthesefermentedfoodsandavoidingthesetypesoffoodsisrecommended.

ThisInspirestageisallaboutgettingusedtoeatingmorealkalinefoods.You’llfindthatthemoreyoubegintoadd,thelessyouwilldesireyouroldfavorites.Thismayhappenslowly,whichisfine,butchancesarethatjustbeingawareoftheeffectsofacidicfoodswillhelpyoutomakebetterfoodchoices.Besuretofindyourpathonthisjourneyinawaythatempowersyouinsteadoflimitingandrestrictingyourself.Listentoyourbody,lookforthepositivechangestoyourhealth,andletthosebeyourguideforadoptingthisalkalinelifestyle.

EMBRACETHEBENEFITS

I’mthefirsttoadmitthatI’mnotaperfectalkavorian.MygoalistofeelgreateachandeverydayandknowthatIamtrulyhealthyinsideandout,whichiswhyIstillmonitormysuccessmaybeonceortwiceamonth(neverobsessively)withhomepHtestsandafewtimesperyearwithmylivebloodanalysis.Asyou

transitiontothislifestyle,monitorthechangesinyourbodybymeasuringthepHofyoursalivaandyoururine.Isuggestfollowingthescheduleinthechart.Attheveryleast,testyourmorningpHdaily(steps1–3)andnoteyourprogressfor30days.Afterthat,onlytestyourpHperiodically.SincetheInspirestageisdesignedtohelpyoueaseintothealkalinelifestyle,

itmighttakesometimetonoticethebenefitsifyouarehighlyacidic.Butbitbybit,youshouldstarttofeelalittlemoreenergizedandalittlelessbloated,thinkmoreclearly,andexperiencefewermoodswings.Youmayshedafewpoundsandtastemoresubtleflavors.Ifyoursymptomsofill-healthdon’tdisappearovernight,don’tbediscouraged.KnowthatyourbodyintuitivelyknowshowtohealitselfandthatbalancingyourpHwillleadtopropercellgrowth,betteroverallhealth,andamuch-improvedqualityoflife.

MONITORYOURBODY’SPH

STEPWHAT

WHEN

OPTIMALPH

WHAT’SHAPPENING

#1 Daybreak

salivaUponrising:Beforedoing,oreating,ordrinkinganythingatall,or

7.0–7.2+ Showshoweffectiveyourbody’sresponseistoacidicfoodsyoumayhaveconsumedinthelast24hrs,youremotionalstate,andyourlifestyleoverall.

evenbrushingyourteeth

Thisiswhenthebody’spHistypicallythelowest,asitisreleasingexcessacids.

#2 Daybreak

urineUponrising:Beforedoing,oreating,ordrinkinganythingatall

7.0+ Showshowmanyaccumulatedacidsyourbody’sbufferscollectedandsenttoyourbladderovernightfromyourlifestyleaswellasfromyourbody’snaturalfunctions,suchasdigestion.ThispHshouldimprovefromyourdaybreakurinetest.

#3 2ndurine Whileyouget

readyfortheday:Afterdrinkingaglassofwaterbutbeforeeatinganything

7.2+ Showsdirectlywhetheryouralkalinebuffersareworkingeffectivelyorwhethertheyareverydepletedandneedsupport;thisisthemostimportantmeasureofthedayasyourbodyhasflushedovernightacidsandnowhasleveledout.

#4 Post-meal

saliva5minsaftereatinganalkalinebreakfast

7.2–8.4 Yourdaybreaksalivascoreshouldimprove.

#5 Post-meal

urine5minsaftereatinganalkalinebreakfast

7.2–8.4 Yourdaybreakurinescoreshouldimprove.

#6 Midday

salivaandurine

Mid-afternoon:About1hrawayfromfoodanddrink(plainwaterisfine)

7.2–8.4 YouarelookingtomaintainalevelpH.

* Quick

salivatest1Eatahandfulofalmondsatanytimeofdayandthentestyoursalivaimmediately

8.4 Shows,inanalkaline-balancedperson,thatyouralkalinebuffersareworkingeffectivelyandthatyouhaveadequatereserves.

* Quick

salivatest2Eatapieceofhigh-sugarfruit,suchaspineapple,orworseyet,somesugar

Ifyoursalivaskyrocketsto8.0,itshowsyourbuffersarehighlydepletedandarescramblingtobalancethisacidicintake.

WHAT’SNEXT?

Onceyoubecomeawareofyourpowertohealandtheabilitytoguideyourownwell-being,youwillprobablybecomemoreconsciousoftheworldaroundyou.Myjourney,whichstartedasameanstohealmyback,ledtocompleterelieffrompainandmassiveweightloss.Ibecameacutelyawareofmyfoodsources:Istartedtochooseunprocessed,local,organic,sustainable,fairlytraded,andnon-GMOwheneverpossible,andgraduallyeliminatedallmeatandanimalproductsfrommyowndiet,thoughmyfamilystilleatssomeorganicmeat.Ialsobegantoswitchupandeliminatethechemicalcleanersandpotionsinmyhomeandtobemoreselectivewithmypersonalcareproducts.Ievenswitchedcareerstogetridofmystressorsandfollowmynewpassionfornutrition!Asafamily,wearenowfarbetteratrecyclingathomebecausewearemore

consciousofourplanet.Weexercisemoreoftenandwechooseourrestaurantsbasedonhowlocallytheyshopfortheiringredientsandhowwholesomethefoodis.Weeventraveldifferently:wechoosemoreeco-conscioushotelswithhealthierrestaurantoptionsandwetoteourchiaseedswithus!Ourentireoutlookonlivinganalkalinelifestylehasexpanded.Personally,myintentionistoBEtheexample,toLIVEthelifestyletoinspireotherstodothesame.I’mcertainlynotperfectatit,butIamlivingproofofthedifferenceitcanmake.Areyouinspiredtocontinuealkalizingandtomakeityourlifestyle?

StickwiththeInspirestageforaslongasyouneed,butwhenyou’reready,readontolearnhowtofullycleanseyourbodyandsetyourselfupforlong-term,life-affirminghealth.

TRYTHESE3RECIPEStogetinspired!!

LeanintoGreenJuice

SimmeredQuinoawithSpicedAlmondMylkandSweetPotatoes

AngelHairZucchiniPestowithRoastedCherryTomatoes

STEP2

DESIRE

CleansingandDetoxifyingYourBody

Juicingandblendingyourfoodgivesyourdigestivetract

thelittlenapitneedstorejuvenate.Ahealthydigestive

tractisvitalforreachingoptimalwellness.

Starthereif:

•youhavejustsuccessfullycompletedtheInspirestageandarereadytodeep-cleanyourbody(waytogo!)

•youaremotivatedandreadytomakeasignificant,immediate,positivechangetoyourcurrentlifestyleandwanttogetdowntobusiness!

•youhaveamedicalconditionandthesupportofyourhealth-carepractitionerandperhapsanalkalinecoachtofast-trackthealkalizingprocess

•youarelivinganalkalinelifestylebuthavedoneabittoomuchziggingandzaggingandneedtoregainyouralkalinebalance

Aimfor:

•100%juicedorblendedalkalinefoodsateverymeal.Emphasizepurelyalkalinejuices—afterall,thisistheveggiejuicefeast!

Planon:

•1–3days,oraslongas1–2weeks(supervised),dependingonyourcurrentstateofhealth.Ifyoucurrentlyeatalotofprocessedfoods,Ihighlyrecommendatleast2–5daysof“pre-cleanse”intheInspirestage,graduallyaddinginveggiesandincreasingyourwaterintakebeforeyoubegin.

Awordofcaution:Ifyouarepregnantornursing,itisnotadvisabletocleanseanddetoxyourbody,astoxinsarereleasedfromtissuesintotheblood,whichwillflowthroughtheplacentaorreachyourbabyviayourbreastmilk.Eatabalancedalkalinedietduringandafteryourpregnancy,butsavethejuicefeastuntilafteryouarethroughbreastfeeding.Don’tbeafraidtoincludeoneortwogreenjuicesorgreensmoothiesperday,though.

ThinkoftheDesirestageasgivingyourdigestivetractabreak.Whenyou’reshortonsleep,youfeelburntout,sluggish,andgrumpy,right?Evenwhenit’shealthy,yourdigestivetractisalwaysworkingawayinthebackground.Itlaborsevenwhenyousleep,onlyatamuchslowerpace.So,ifyou’reeatinglotsofacids,you’remakingitworkextrahardallthetimeanditnevergetsanap,whichiswhyitoftenstartstogetirritable.Consumingpurealkalinejuicesandblendedvegetablesgivesyourdigestive

tractthewell-deservedlittlerestitneedsfrombreakingdownfoodssoitcantakeoutthetrashthat’sbeenaccumulatingandheal.Thisisthewaytomakeafreshstartforaclean,alkaline-balancedenvironment.Butitcanbeashock!Myfirstveggiejuicefeastlastedafull3days.Ididn’tfinditeasy,butIcanhonestlysaythatit’sthebestthingIeverdidformyhealth.Istilldoregularfeasts—sometimesjustforaday,sometimesmuchlonger—anditalwaysmakesmefeelsqueakycleanandre-energized.

squeakycleanandre-energized.Ifyouarehighlyacidic,flushingyourbodywithallthathealthy,nourishing

liquidisgoingtogetyourbodyrevvedup.It’sgoingtoescortasmanyacidsandtoxinsasitcanfromyourbody—andquickly,beforethatsupplyofhealingfluidscomestoanend.Sotrytogetlotsofrestandstayclosetothewashroomtogetridofallthosenasties.Prepareyourselfmentallybymakingacommitmenttoyourhealthsothatyoutransitionfromthefeastrightintonewhealthylifestylehabitsinsteadofreturningtoyouroldones.Onceyou’veexperiencedthebenefitsofacleanse,though,you’lllikelybebackformore!

EDUCATEYOURSELF

JuiceCleanses101

Juicecleansesandfastshavebeenusedforcenturiesbypeoplewantingtoimproveandoptimizetheirhealth.So,it’ssafetosaythatifsomefolksconsiderita“fad,”thenit’sbeenaverylong-lastingoneindeed!Ofcourse,wehavelearnedalotovertimeabouthowbesttogoaboutdoingthemsafelyandobtainingmaximumbenefitfromthem.Thisveggiejuicefeastisnotaboutstarvingthebody,it’saboutfeedingitwith

much-needednutrientsthathelpremoveaccumulatedtoxins.Itmeansnourishingthebodywiththejuiceofawidevarietyofvegetablesandlow-sugarfruitsthatcontainliveenzymesandreadilyabsorbedmicronutrientsandmacronutrients(vitaminsandminerals)andphytonutrients(alsocalledhealthyplantchemicals)—andthatwouldneednearly20timeswhatyoucouldpossiblyeatinsolidforminonesitting.It’sconsideredatypeoffastbecauseyourbodyisnotobtainingfiber,ortheproteinorcaloriesitmaybeusedto.There’snorestrictiononthenumberofjuicesyoucanhave;thegoalistoconsumejuicesasyoubecomehungrythroughoutthedayratherthanjustdrinkingasmuchasyoucan.Thecombinationofeliminatingallprocessedfoodsandsugarsandconsuming

onlyjuicedvegetablesinsteadofsolidfoodsgivesthedigestivesystemarealbreakandanopportunitytoheal.Soeventhoughtheyaregoodforyou,trytominimizetheamountofcarrots,beets,orsweetpotatoesyouconsumeduringthisstage.Theseveggiesarehighinsugarsand/orstarchesthatareacid-forming.Duringthisstep,avoidfruitforthesamereason.Thefocushereisonconsumingwater,vitamins,minerals,phytonutrients,liveenzymes,andhealthyfats—allofwhicharefoundinalkalineveggies.Incorporatingblendedvegetablesalongside

whicharefoundinalkalineveggies.Incorporatingblendedvegetablesalongsidethejuicesisrecommendedifyouchoosetocleanseforlongerthan3daysorifdrinkingjuicesaloneistoohard.

4ALKALINEESSENTIALSTORAISE&MAINTAINYOURPHLEVEL

Tofunctionproperlyandbufferacids,especiallyduringafeast,thebodyneedsthefollowingeveryday:

•chlorophyll:aimforatleast70%greenveggies(thebalanceinavarietyofothercolors,e.g.,tomatoes,fennel,purplecabbage)ateverymeal,everyday.Tryfreshgreenleafyvegetableslikespinach,sprouts,andkale,andfreshgreenvegetableslikebroccoli,peas,andasparagus.Inaddition,haveadailyounceoffreshwheatgrass,orsubstitute1teaspoonofgreenspowderper4cupsofwater,3–4timesperday.

•water:aimforaminimumof12–16eight-ounceglassesperday.

•healthyoils:aimfor3tablespoonsperday(1tablespoonpermeal)ofraw,plant-basedoil,likeolive,coconut,avocadoorgrapeseed.Inaddition,have1teaspoonperdayofomegaoil,likeflax,hemporfish.Avoidheatingalloils,exceptgrapeseedandcoconut.

•alkalinemineralsalts:aimfor1teaspoontwiceperday,uponrisingandatbedtime,withabalancedblendofthe4primaryalkalineminerals,calcium,magnesium,potassium,andsodium(seeResources).

THEFACTS:EliminationofAcidsandToxinsHowexactlydoesthedetoxificationprocesswork?Thebodycreatesacidicwasteasabyproductofitsnormalfunctioning.Toxinsandacidsarealsobroughtintoourbodiesorcreatedinsideusbytheairwebreathe,thefoodweeat,thewaterwedrink,andthethoughtswethink.Manyoftheseacidicsubstancesareprocessedandeliminatedregularlybythelungs,theskin,theliverandkidneys,theintestines,andthelymphnodes.Ourbodybindssomeofthetoxinsthataccumulateinourcellswithfatcellstokeepthemfrominterferingwithourvitalorgans.Mostofthetime,thebodysimplyeliminatestheseacidsandtoxinsonitsown.However,whenitiscompletelyoverloadedandcannolongermanage,webegintofeeltheuncomfortableeffectsofoveracidity.Asournutrientabsorptioniscompromisedbytheseexcessiveacidsand

toxins,mucoidplaquebuildsuponthecolonwalls(dehydrationandconstipationalsocontributetoplaque).Thisplaquehardens,andnarrowsthepassages,makingitdifficultforthemusclesinthecolontofullycontractandrelax,anactioncalledperistalsisthatmovesfoodthroughthecolon,andthiscausesmoreplaquetoaccumulate,whichcanleadtosomeserioushealthproblemsinthecolon.Showeringthecolonwithhydrationandnutritionhelpstobreakdownthe

buildupsothattheconcentratednutrientscanreachtheorgansthatrequiresupportandproperlynourishallthecellsinyourbody.Consumingjuicesandblendedveggiesalsomeansdigestiveenergiescanberedirectedtocleansing,metabolizing,nourishing,andbuildinghealthynewcellstosupportyouralkalinejourney.Butremember,yourbodyneverstopseliminatingacids—itisbuilttodetoxify!Here’swhat’sgoingoninyourbodywhenyouembarkonaveggiefeast.

DAYS1TO3:PurifyingtheColonandtheBlood

•allthenourishingalkalinefluidswillmovesolidsthroughthedigestivetract,looseningandshoweringawayplaqueandotherdebristhatpreventspropernutrientabsorption

•nutrient-richvegetablejuiceswillfloodallyourcellswithnourishingvitaminsandminerals,whichallowsthebloodcellstosafelyreleaseandexpeltheirtoxinsandtheintestinalliningtocreatehealthynewcells

•yoururineandsalivapHwillmostlikelymeasurebelow7.2,especiallyonthemorningtests,indicatingthatyourbodyisindeedreleasingacids;thisistobeexpected—noteitinyourjournal

•addingalkaline-bufferingmineralsupplementswillhelptoneutralize(buffer)evenmoreacidsandcarrythemfromthebody

•yourbloodbeginstoreleaseacidsandtoxins

DAYS4TO7:PurifyingtheTissuesandBuildingHealthyCells

•nutrient-richvegetablejuicescontinuetofloodyourcellswithnourishingvitaminsandminerals,whichallowsyourcelltissuetosafelyreleaseitstoxinsintothebloodstream

•yoururineandsalivapHmaystillmeasurebelow7.2onthevarioustests,indicatingthatyourbodyiscontinuingtoreleaseacids;youmayalsoseeitbegintoimprove,whichistobeexpected—noteitinyourjournal

•thevitamins,minerals,andothernutrientswillbegintoenterthecells,tissues,andorganstohealandhelpproducehealthynewcells

•allthealkalinefluidswillcontinuetodislodgecompactedwastefromyourcolon,releaseandexpelthetoxinsfromyourbloodstreamandlymphaticsystem,anddiscourageacidsfromaccumulatinginthebody

•asthemoredeeplyrootedacidsandtoxinsaretrappedinyourcellsandthenreleasedandcarriedawayaspartofthecleansingcycle,theywillshowupasdebrisinyourbloodstreamastheyarefilteredthroughandsometimesappearassadness,anger,depression,frustration,and/orpainsorothersymptomsfrompastinjuriesorillness

DAYS7TO14:ContinuingtoPurifytheTissuesandBuildHealthyCells

•ifyouareexperiencingchronicsymptoms,inflammation,orpain,itcanbeveryhelpfultocarryonwithyourveggiefeastbeyond7daystoreleaseandexpelthedeep-seatedacidsandtoxinsthatarecontributingtoyourdistress;besuretohaveaprofessionalhealthpractitionermonitoryourprogress,andperhapsjoinacleansingsupportgroup

•nutrient-richjuices,aswellasblendedveggies,continuetohydrateyourcellsandnourishthemwithmicronutrients,protein,fat,carbohydrates,andelectrolytestofurtherreleaseandexpelthetoxinsfounddeepinyourcelltissue

•yoururineandsalivapHmaystillmeasurebelow7.2onthevarioustestsandwillgraduallybegintoclimbasyoucontinuecleansingandreleasingacids,dependingonyourdegreeofacidity

•thevitamins,minerals,andothernutrientswillcontinuetofacilitatetherenewalofhealthynewcellsinyourintestinallining(toimprovedigestion);inyourblood,tissues,andorgans(toeaseyoursymptoms);andinyourskin(tomakeyouglow!)

SETYOURINTENTION

ThisDesirestepisallornothing:itmeansconsuming100%alkaline,nothingless.Bycommittingtothisveggiefeast,youarechoosingtocleanupthetoxinsinyourbodyandstartlivingwithenergy,clarity,andoptimalhealth.Howlongyoufollowthisveggiefeastisuptoyou.Evenifyouonlydo1or2days,giveyourselfapatontheback.Nomatterhowlongyoudecidetocleansefororhowsuccessfulyouare,yourbodywillmostcertainlybecleanerthanwhenyoustarted!Feastingfor3fulldayswillcleanseyourbloodrightnow.Tocontinuetosee

thebenefitsofyourcleansingefforts,maintainahigh-alkalinedietbymovingintotheAspirestage,andcontinuetohydratewelltoallowyourtissuestoslowlyreleasetheiracidicload.Ifyouplantodoa3-dayfeast,startonaFridaysoyourmostintensedetoxifyinghappensovertheweekend.Maintainingthisveggiefeastforlongerthan3dayswilleliminatethetoxins

inyourtissuesmorequickly(andperhapsmoreintensely)andcleansetheacidicloadthatgetsdumpedintothebloodfromthetissues.Thelongeryougo,themorequicklyandeffectivelyyourbodyletsgooftheacids,especiallythoseburieddeepinthetissues,andkeepscleansingtheblood.Ifyouplantodoa7-dayveggiefeast(orlonger),startonaWednesdaysoyourlower-energydaysfallontheweekend.Ifyoucantakesomedaysoffworkduringthistime,that’sevenbetter.Eitherwayisfine.Youcanchoosebeforeyoubeginordecidealongtheway

whatfeelsrightforyourveggiefeast.Asyoureleaseacidsandtoxins,payattentiontohowyoufeel,howyourpHmeasures,andhowmuchsupport,pampering,andrestyouaregivingyourbody.Cleansingtoofastandfortoolongcanbeharmfultothebody.Followyourbody’scuesandadjustaccordinglybyslowingitdown,stoppingaltogetherforthetimebeing,orcarryingrighton.Ifyouplantocontinuebeyond7days,orifyouarehealingfromaseriousillness,consultwithyourhealth-carepractitioner,aholisticnutritionist,andperhapsanalkalineconsultant(seeResources)forpropersupportandguidance.Howeverlongyouchoosetocleanse,theveggiefeastisanimportantpartofalkalizingyourlifestyle.

GETREADYTOFEASTONVEGGIES!

Themoreworkyoucandoaheadoftimetogetreadyforyourcleanse,theeasieritshouldbe.Havingallyourtoolsandfoodsonhand;enlistingsupportfromfamily,friends,andco-workers;andknowingwhattoexpectcanhelpyougetthemostfromyourveggiejuicefeast.

TRYTHIS:TurnYourKitchenintoaVeggie-FeastingZone!

1.Dustoff,borrow,orbuyagood-qualityjuicer,blender,orNutriBullet(seeResources).

2.Stockuponlotsoffresh,local,organic,raw,mostlygreenveggiesfromyourgarden,thefarmers’market,oryourproducestore.

3.Tosavetime,wash,cut,andpack4–5days’worthofveggiesinreusablegreenvegetablebags.

TRYTHIS:3WaystoPrepareYourMindandBodyfortheVeggieFeast

1.AssessyourcurrentalkalinitybymeasuringthepHofyoururineandsaliva.Recordtheresultsinyournotebook.

2.Affirmyourcommitmenttoundertakingadeepcleanseandenlistthesupportoffriendsandfamily.Writeyourintentioninyournotebook.

3.Begintocleanupyourdietbyintroducinggreensaladsandrawveggiesticks,drinkingmorewater,andcuttingbackonsugarssuchasfruitjuicesandbreads.Stickwiththispre-cleansefor2–3days.(Ifyoudiscoverthatthisistootrickyforyou,returntotheInspirestageandleanintotheseeliminationsmoregradually.Atthesametime,makeyourverybesteffortandimaginehowyou’llfeelonceyoursymptomsbegintosubside.)

SCHEDULEFORA3-DAYPRE-CLEANSE

ADD ELIMINATE

Day1

•1–2glassesofwater•Atleast1rawgreensalad

•Agoodnight’srest

•Allmeats,poultry,andseafood•Atleast50%ofyourusualprocessedfoods(e.g.,cheese,mostcondiments,storeboughtsaucesandspreads,frozenfoods,pastries,anddesserts)

Day2

•1–2glassesmoreofwater

•Atleast2rawgreensalads

•Stevia

•Allrefinedsugars,includingfructose,glucose,sucrose,andlactose•Maplesyrup,honey,andnaturalfruitjuices•Allsugarsubstitutessuchassucraloseandaspartame

Day3

•1–2glassesmoreofwater

•Atleast2rawgreensalads

•Atleast1portionofsteamedvegetables

•100%ofyourusualprocessedfoods(e.g.,breads,crackers,pastasandcereals,butterandmargarine,coffeeandtea)

Tosupplementornottosupplement?Manyfolksbelievethatusingsupplementsduringacleanseisunnecessarybecausethejuicesandsmoothiesarealreadyhighinnutrients.However,the

goaloftheveggiefeastistosuper-alkalizeyourbody,dumpacidsfromyourcellsandtissues,andemptythecolonofaccumulatedwaste.Yes,thejuicesandsmoothieswillnourishyourbody,butthe4keyalkalinesupplementswilljump-startthereleaseofacidswhilehelpingyoutomaintainahealthyalkalinebalance.Asmyalkalinecoachsaid,“Whatmighttake3yearstodetoxwithwholehealthyfoodscanbehastenedto3monthswithalkalinesupplementsandaveggiefeast!!”Theyworkedwondersforme,andIstillusethemeveryday.Butofcourse,youcancleansewithoutsupplementsandstillgetgoodresults,sodon’tpanicifyoucan’tfindtheseorchoosenottousethem.

TRYTHIS:BoostYourVeggieFeastResultswithAlkalineSupplements

1.Stockyourcupboardwiththe4keyalkalizingsupplements:pHoursalts(alkalinemineralsalts),greenspowder,healthyoils,andliquidvitaminsandminerals.SeeResourcesorvisityourlocalnaturalfoodsstore.

2.Tohelpremovetheharmfulmucoidplaquethatbuildsuponthecolonwithanacidiclifestyle,tryamildherballaxativeorabulkinglaxativesuchas1tablespoongroundflaxorchiaseedsstirredintoyourjuiceorsmoothieonceeachday.Thesefiberscanreallyhelpgetthingsmoving,soreducetheamountortakeitonalternatingdaysifyoufindittooeffective.Orsipalaxativeteaforanevengentlernudge.Checkwithyourhealth-careproviderbeforeusinganylaxative.

3.Introducethesesupplementsasdirectedbyyourhealth-careprovider.

4KEYALKALINESUPPLEMENTS

SUPPLEMENT

DESCRIPTION REASONFORUSE

RECOMMENDEDDOSAGE

Mineralsalts(seeResources)

Acombinationof4powerfulcarbonatesalts(sodiumbicarbonate,magnesiumchloride,potassiumbicarbonate,andcalciumchloride)

Tobuildupandmaintainthebody’ssupplyofalkaline-bufferingminerals,whichsupportthereleaseofacids

1tsp,addedto1cupofwater,twiceperday

Greenspowder

Ablendofvitamin-andmineral-richconcentratedgreens(emphasizegrassesratherthanspirulinaorchlorella)

Toalkalize,energize,andnourishcellsastheybalancethebody’spHlevel,especiallythebloodcells

1tspper4cupsofwater(aimfor12–16cupsofwaterperday)

Healthyoils Anyoracombinationofcold-

pressedorganicoils,suchasflax,hemp,coconut,olive,avocadooil,and/orahigh-qualityfishoil

Tobindwithacidsandescortthemfromthebodyandtoprovidethebodywithessentialfattyacids(omega-3,6,and9)thatsupportbrainhealthandprovideenergy

2–3Tbspperday,bythespoonfuloraddedtoblendeddrinks,withaminimumof1tspperdayofomegaoil,likefish,flaxorhemp

Liquidvitaminsandmineralsorcolloidalvitaminsandminerals

Anyoracombinationofvitamins,minerals,andfattyacids,suchastheB-complex,includingcobalamin(vitaminB12),ascorbicacid(vitaminC),chromium,andcaprylicacid

Todelivereasilyabsorbedessentialnutrientstothebodytosupportdetoxification,healthycellrenewal,andproperfunctioningofthebody

Takenunderthetongue,asdirectedbyyourholistichealth-careprovider

ADDITIONALALKALINESUPPLEMENT:DURINGCLEANSEONLY

SUPPLEMENT

DESCRIPTION

REASONFORUSE

RECOMMENDEDDOSAGE

Laxativesandfiber

Amildsupplementpreparationcontaining1ormoreofmagnesiumoxide,slipperyelm,marshmallow,andgingerroot,OR1Tbspgroundflaxorchiaseeds,hydrated,ORamildlaxativeteaofdandelionroot,chickweed,ormilkthistle

•Tohelploosencolonmucus,breakitup,andthenbindtofecalmatter,allowingforeasiereliminationandrelease

•Fiberbindstoreleasedtoxinsandflushesthemout

Asdirectedonthepackageforteasandherballaxatives,orstir1Tbspgroundflaxorchiaseedsintoyourjuiceorsmoothieonceeachday

PREPAREFORTHEUNEXPECTED!

Eachofusisuniqueandourbodiesalldealdifferentlywiththeprocessof

Eachofusisuniqueandourbodiesalldealdifferentlywiththeprocessofdetoxing.Asthebodyreleasesacidsandtoxinsfromthebloodand,especially,fromdeepwithinthetissues,wecananticipatesomediscomfort.Exactlyhowmuchandwhatkindvariesfrompersontoperson.Initially,youmayfeelhungerpangs.Ifyoudo,thendrinkmoreveggiejuice

orblendedveggies.Youshouldnevergohungry!Yourbodyisgettingfewerdensecaloriesthanusualbutitwillbesoakingupthenutrientsithasbeencraving.Becausethesedrinksareessentiallypre-digested,especiallythejuice,itdoesn’ttakealotofefforttometabolizethem,whichmeansthatyourstomachwillemptyquicklyandyoumayfeelhungryonceagain.Aftermydailymorningjuice,Iamusuallyreadyforsomethingelsewithin

15–30minutes.That’swhenIdrinksomealkalinewater,followedbyasmoothie.InthisDesirestage,youcanconsumeasmanyalkalineveggiedrinksasyoulike,butbesuretodiluteyourjuicewithatleast25%water—toavoidanintensereleaseoftoxins.Pure,filtered,mineralized,andalkalinewateristhehealthiest,mostbeneficialwaterwecandrink:makealkalinewaterusingacharcoalfilter,reverseosmosisfilter,orionizingfilter.Inapinch,usefilteredwaterandaddalkalizingminerals,asqueezeoflemonjuice,orasaltsole(seesidebar).Inarealpinch,drinkregularwater,ratherthannoneatall.Sincethecleanseisaboutcleaningyourdigestivetract,includingyourcolon,

youwillwanttobenearthewashroomduringyourveggiefeast,especiallyifit’syourfirstone.Youcouldbeinthere7–10timeseverydayduringthefeast.Everyone’sresponsetimeisdifferent;ifthingsdon’tstarttomoveonthefirstday,youshouldseeprogressonthesecondandthethirddays.Ifnot,you’llwanttotryusingthefibersupplementoranaturallaxativetogetthingsgoing.It’snotaprettything,butletgo,acids,letgo!Thetoxinsandacidswillchoosetoescapeviayoursweat,breath,urine,and

feces,Youmayexperienceskinrashes,acne,badbreath,diarrhea,flu-andcold-likesymptoms,orheadaches.Generally,whereveryourbodyhasageneticweaknessorahistoricpatternofillness,thetoxinswilltrytoescapeviathatweakness.Thisresponsetoreleasingacidsiscalledahealingcrisis.Amildcrisisisnormal,butitshouldnotbeunbearable.Themoreacidicthebody,themorelikelyitisthatacrisiswilloccurasthereismoretodetox.Youcanchoosehowquicklytodetox,butdon’tsuppressthereleaseofthese

toxins.Ifyoursymptomsbecometoomuch,slowdowntheprocessbydrinkingmorewaterwithlemonjuice,paringbackorspacingoutyoursupplements,andperhapsincorporatingmoreblendedveggiesinsteadofjuicedones.Ifyouendupwithaskinrash,letitrunitscourse,optingfornaturalsoothingremediesratherthanrunningoutforpharmaceuticals.Itwillpass.Afterthefirst3days,youmayexperienceanemotionalcleansingtoo.You

mightstarttocryoutoftheblue,becomeirritable,orswingwildlybetweenjoyandanger.Thisisnormal,sowarnyourfamilyandthenletyourbodyflowwiththeseemotions.Journalingduringthecleanseisaneffectivewaytoprocessemotionalexperiences.Ifyouchoosetocleanseforlongerthan3days,youmayfindthatoldinjuriesorhealthissuesresurfaceforabrieftimeandthensubsideasyourbodyflushesthefascia(connectivetissues)wherethosememoriesareburied.

HYDRATEFORLIFEWatermakesup:

•90%ofourlungs•84%ofourblood(and98%ofourbloodplasma)•76%ofourbrain

Waterisalsocriticaltoourdigestion,circulation,andeliminationprocesses.Everyday,theaveragepersonloses10cups(2.5liters)ofwaterthroughdailyliving.Soeating

veggieswithahighwatercontentandhydratingwith12–16cupsofalkalinewaterareabsolutelykeytocarryingnutrientstoourcells,eliminatingtoxinsfromthebody,andbalancingourbloodpH.

Threeto7daysisaneffectivelengthoftimeforajuicecleanse(althoughyoucangolongerwithsupervision).Thereleaseisgenerallymostintenseinthefirstfewdays.Ifyouarehighlyacidicwhenyoubegintotakeyouralkalinejuicesandsupplements,yourpHshoulddrop—theoretically.However,whatoftenhappensisthatyouralkaline-bufferingmineralsareonhighalert,workingtheirbuttsofftobufferandescortthestrongacidsoutofyourbodywithoutharmingyourtissuesalongtheway!SoyourpHwillshowanalkalinemeasuresincethesebuffersareverypresentinyoururine.Ifyouareonlyminimallyacidic,theoppositemayoccur.YourpHwillshowverylow,ataround6.8,indicatingthatyourbuffersarenotbeingcalleduponsincethereisn’tmuchacid-bufferingworktodo.Asyoulessenyourtoxicloadandbecomemorealkalinebalanced,yourpHmeasurementswillshowtrendsthataremorereflectiveofyourdailychoices.Awordofcaution:Whateveryourcircumstance,ifyouwanttocleansefor2

weeksormore,dosoonlyundertheguidanceofyourhealthpractitioner,analkalinecoach,oranexperiencedjuicefeastinggroupthatoffersregularmonitoringandcommunicationforsupportandmotivation(seeResources).

MAKEYOUROWNHOMEMADEALKALINEWATERAsaltsoleisnotonlyacoolthingIlearnedtomakeinnutritionschool,it’saconcentratedmineralsaltsolutionthatsupportshealthinmyriadways.Bytaking1teaspooninaglassoffilteredwatereachmorning,youareadding84essentialionizedmineralstohelpstabilizeyourpHandyouroxidativestresslevels.Itcanalsodissolveandeliminatesediments,suchasarthritiscalcificationsandkidneyandgallbladderstones,whilereducingyourcravingsforaddictivefoods.Saltisanaturalanti-bacterialandfungicide—anditdoesn’tspoilorgobad.

HowtoMakeItandHowtoTakeIt

•Fillaquart-sizedmasonjar⅓fullwithunrefinednaturalsaltandfillitwithfilteredwater,leaving2inchesofspaceatthetop.

•Coverthesolutionwithaplastic(notmetal)storagecap,shakeit,andallowittositfor24hours.

•Ifallthesaltcrystalshavedissolved,addalittlemoresalt.Whenthesaltnolongerdissolves,thesoleisready.

•Add1teaspoonofthissaltsoletoan8-ounceglassoffilteredwatereachmorning.Tasteit.Ifittasteslikesaltwater,itisperfect.Ifit’stoosalty,diluteitwithsomeplainfilteredwater.Addasqueezeoffreshlemonjuiceandyounowhavemineralizedalkalinewater.

•Storeyoursole,covered,atroomtemperature.Itsanti-bacterialandanti-fungalpropertieswillhelpitlastindefinitely.

WILDABOUTWHEATGRASS?Didyouknowthata2-ounceshotofwheatgrassisequivalentto5poundsofvegetables?Itisadetoxingpowerhousefortheliverandtheblood,helpstoneutralizeacidsandtoxins,andisacompleteprotein,butitisanacquiredtaste.Tryashotatajuicebar,pressyourownandaddittoyourfavoritejuicerecipe,orlookforfreeze-driedwheatgrasspowder(seeResources)orfrozenshotsatyourhealthfoodstore.

STARTYOURVEGGIEFEAST

Let’sgetserious!Asyoubeginyourveggiefeast,thinkaboutateamofhousecleanersallsuitedupinprettyapronsandfancyrubberglovesandscrubbingoutyourtissues,blood,anddigestivetracttogetthemsqueakyclean.Planjuicesfullofthealkalineveggiesyoulovemostthatwillnourishyouandtastegreat.Surroundyourselfwithpeoplewhosupportyourchoicetogethealthyandaskthemtohelpyoustayontrack.Andremember,youaredoing

healthyandaskthemtohelpyoustayontrack.Andremember,youaredoingthisforYOU.Now,let’sgetrolling!You’llbewhippingupquiteafewjuicesoverthenextfewdays(and,Ihope,

overtherestofyourlife!),soithelpstounderstandhowtomakethemostofthem.Althoughjuicingremovesmostoftheinsolublefiber,itallowsyoutoingestamuchmoreconcentrated,easilyassimilatedformofenzymes,minerals,vitamins,andphytonutrients.Thesewillalkalizethebodyandbufferacidsmuchmorequicklyandeffectivelythansolidfoodswhilealsogivingyourdigestivetractabreak.Youmayalsochoosetoblendsomeofyourgreendrinks(particularlyafterDay3)andleavethefiberin.Blendingpre-digeststheveggiessoyourdigestivetractstillgetsabreak.However,themorejuicingyoucando,themoreeffectivethecleanse.Herearesometipsformakingthemostnutritious,best-tastingjuicesandsmoothiespossible:

•Drinkthejuiceimmediatelyorassoonaspossibletoavoidnutrientloss,asthemoleculesoxidizeveryquicklyonceexposedtoair.

•Tostorejuiceforjustafewhours(unlessyouhaveanaugerortwin-gearjuicer),ensureyouhavelemonorlimejuiceinit,makesurethatthecontainerisairtightandfilledrighttothetop,andkeepitrefrigerated.Add½teaspoonvitaminCcrystalsorcamucamupowder(richinvitaminC)dissolvedinacoupleofouncesofwatertohelppreserveitbetter.

•Makesmoothiesaheadoftimeandrefrigeratethemforupto12hours.Thefiberinthemextendstheirshelflife,asdoeslemonorlimejuice,buttheyarebestconsumedrightaway.

•Usethewidestvarietyoffreshproducepossibleandchangeupthegreenstogetarangeofbeneficialmicronutrientsandnottoomanyofanyonekind.

•Ifyouneedto,especiallywhenstartingout,sweetenthejuiceorsmoothiewithacoupleofdropsofliquidsteviaandcutthebitternesswithlemonjuice.Youwillstillhaveaperfectlyalkalinedrink.

•Washveggieswellandleavetheirpeelsontoretainessentialphytonutrientsjustbeneaththeskin,unlesstheyaretoughoroverlybitterorheavilywaxed,butpeelcitrusfruitstoexposethewhitepithbelowtheskin,whichcontainsvaluablebioflavonoids.Lemonsandlimes(andtheirpith)addflavor,alkalize,andhelptopreservetheveggiesinjuice.

•Addunpeeledfreshgingertojuiceforflavor,alittleheat,andanti-inflammatoryproperties.Freshchiliaddsspiceandhelpswithbloodcirculation;rinsed,unpeeledturmericroothasanti-inflammatory,

antioxidant,andanti-cancerproperties;andrinsed,unpeeledburdockrootexpelstoxinsfromtheblood.

Asyoufollowthecleanse,checkinwithyourbody.Ifyouareupforthechallenge,choosemorejuicesandfewerfiber-filledblendedrecipes,butremember,thisveggiefeastisnotacontest!Itisdesignedtogiveyourdigestivetractarealrestandshowerthecolonwithconcentratednutrients.Ifyoucan,trytostickwiththerawvegetablejuicesfor3daysormoreandyou’llbemorelikelytonoticethebenefits.However,ifyoufeelyouwantorneedtoeatmoretexturedalkalinefoodsratherthanstickingonlytoliquids,youcan.Followyourbody’scuesifitneedssomethingtochew!Andifyouneedatreatorwanttoswitchuptheflavorsabitintheafternoon,don’tbeafraidtoindulgeinadeliciousChai-spicedHempMylk!

5REASONSTODRINKYOURGREENJUICEEVERYDAY!

1.Itistheeasiestwaytoincorporatewaymoreveggiesintoyourdietandwillincreaseyourconsumptionsignificantly.2.Freshjuicessuppressyourappetiteforacidicfoodsandhelptocurbcravings.3.Vegetablejuicescanhelptostabilizebloodsugarlevels.Theyhavefarlesssugarthanfruitjuicesandabout50%fewercaloriesifyougoeasyonthecarrotsandbeets.4.Mostvegetableswillimprovethehealthofyourskin,hair,andnails,givingyouanoticeableglowandfreshness.5.Greenjuicesprovidecrucialnutrientsandbufferingacidsthatalkalizeyourbodyandcansingle-handedlytransformyourcurrenthealthpicture—forthebetter!

ALLJUICESANDSMOOTHIESARENOTCREATEDEQUALTheflavorandnutritionalvalueofyourjuiceareaffectedbythemachinethatcreatesit.

•Forspeedandeconomy,chooseacentrifugalejectionjuicer(suchastheBrevilleortheJuice

Man)thatspinsandshredsfoodstoextracttheirjuice.Theseareeasytouseandeasytocleanbutsubjectfoodstoheat,andthejuiceoxidizesandlosesitsnutritionalvaluequickly.Consumethejuicewithin30minutes.

•Ifyouhaveabitmoretospend,tryamasticatingjuicer(liketheHuromortheOmega),whichpressesandsqueezesfoodsatlowspeedtoextractthejuice.Theseproduceagreateryieldwithamoreconcentrated,flavorfuljuicethatoxidizeslessquickly,butlargefibrousvegetablesrequiremorepreppingandchoppingbeforejuicing.Consumethisjuicewithin24hours(bestthesameday).

•Ifmoneyisnoobject,ahigh-poweredtwin-gearjuicer(suchastheAngelortheGreenStar)isveryversatile.Theseyieldthemostflavorfulandnutrient-densejuiceandmoreofit(andtheywillalsomince,chop,andmakenutmylks).Refrigeratethisjuiceforupto72hours!

•Chooseablenderthatisstrongenoughtopulverizealmostanythingwithoutoverheatingorblowingoutthemotor.Ahigh-speedVitamixorBlendtecisideal,butamoreeconomical,less-powerfulblenderlikeaNutriBulletisdesignedtoworkwelltoo.(Ahandheldimmersionblenderwillalsohandlesoupsinapinch.)

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TRYTHIS:EaseYourFeastingExperienceorEnhanceIt

Ifyou’refindingthecleansetough,considerthatyourdetoxifyingprocessislinkedtothestateofyourhealthwhenyoubegantocleanse.Themoreacidsandtoxinsyouneedtogetridof,themoreyoumayfeeltheeffects.Herearesomestrategiestohelpyougetthemostfromyourcleanse—nomatterwhereyou’reat.

at.

1.Dotheveggiefeastwithyourspouse,afriend,orafamilymember.Supportingeachotherandsharingtheirupsanddownshelpsyoubothsucceed.

2.Dry-brushyourbody.Improveyourbody’sabilitytodetoxifybyincreasingthecirculationofyourlymphandyourblood.Usinganatural-bristlebrush,startatyourfeetandstrokeupward,movingtowardtheheart.Finishwiththearmsandtheshoulders,strokingdownwardtowardtheheart.Followwithawarmshowerorabath.

3.Takehotandcoldshowers.Whenyoualternateyourbody’sexposuretohotandcoldwater,yourlymphvesselsdilateandcontractto“pump”fluidthatmayhavestagnatedinthesystem,whichincreasescirculation,releasesthetoxinsfromyourlymphaticsystem,andenergizesyou!Standinahotshowerfor2minutes,thenfollowwitha30-secondcoldshower.Repeat5times.

4.Enjoysomegoodexercise.Yogahelpstomoveacidsfromyourtissues,reboundinghelpsthelymphtoreleaseacids,andwalkinghelpstoreleaseacidsandclearyourhead(taketissuesforthatdrippynose!).

5.Restyourbodyandyourmind.Thisisjusttheexcuseyou’veneeded!Takeanap,listentosomecalmingmusic,meditate,orcurlupandenjoyyourfavoritebook.Youdeservethisandyourbodyneedsit!

6.Sweatdeeplyinaninfraredsaunatoreleasemoreacidsandtoxins.Andjustkeepdrinkingthatalkalinewater!

7.Joinanonlinealkalinecleansegroup(seeResources)thatoffersdailysupportandeducationbyconferencecalltokeepyouengagedandallowyoutoaskquestionsandreceiveguidance.(Note:thisisnotasubstituteforsupervisionfromahealthprofessional,whichisessential,especiallyifyouarenotwell.)

8.Giveyourselfpermissiontobackoff.Sometimesyou’rejustnotreadytoembarkonsomethingdifficultandtheoverwhelmisgreaterthanthebenefit.Acknowledgewhereyou’reat,andreturntoInspireorheadtoAspire.Youcancomebacktotheveggiefeastwhenyou’reready.

Totransitionfromdrinkingonlyjuicesafterevenjust1day,gentlyintroducetexturewithlightlycookedvegetables.Yourdigestivetractwillhavehada

vacation,sogoeasyandlistentoyourbody.Ifitwantswarmsoupallday,that’sperfect—trytheHealingSeasonalVegetableSoup.Thenmovetosomelightlysteamedvegetablesbeforeyouaddsaladsandrawwholeveggies.Chewreallywelltoliquefyyourfoodsandavoidastomachacheasyoursystemreadjusts.Thereafter,goaheadandenjoysolidfoodrecipesthatarepurelyalkaline,andtheneaseintoalkaline-balancedrecipes.Ifyoucan,continuetostarteverydaywithagreenjuice.You’lldevelopanamazinglybeneficialhabit.IcertainlymissmygreenjuiceifIeverskipaday!

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BENEFITS:

Oxygenatestheblood,alkalizestobufferacids

Provideschlorophyll,tobuildhealthynewbloodcells

Provideschlorophylltobuildhealthynewbloodcells,alkalinemineralstobufferacids,andelectronsforenergy

Transfertheirlifeenergytoyourbody

Suppliesphytonutrientsthatdetoxifytheliverandhelpeliminatecarcinogens

Provideswaterandalkalinemineralstobufferacids

Celeryprovideswaterandstimulatestheliver,carrotsandbeetsarehighinsugar(limitto1perday,ornonewhencleansing)

Parsleycleansestheblood,mintpromotesdigestion,cilantrodetoxifies

Ginger is anti-inflammatory and soothes digestion, turmeric heals the bowels and improves liverfunction,burdockhelpstopurifythebloodfunction

Sugar-freetoavoidfeedingyeastandpreventbloodsugarspikes;useinmoderation

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EMBRACETHEBENEFITSOFYOUREFFORTS!

Congratulateyourself!Onceyouhavereleasedagoodportionofthosenastyacidsandtoxinsyouarewellonyourwaytoreachingoptimalhealth.Youwilllikelybefeelingthebenefitsoftheveggiefeastwithincreasedenergyandalertness.I’llbetyourtastebudswillnoticethemoresubtleflavorsofvegetablesthatyoumayhavemissedbefore.Youprobablyfeelprettycleaninsideandmay

thatyoumayhavemissedbefore.Youprobablyfeelprettycleaninsideandmaynolongerhavethesamedesireforthemanyacidicfoodsthatbroughtyoutothecleanseinthefirstplace.You’vesetyourselfagoal,achievedit—waytogo!—andarenowreadytoembracethebiggerchallengeofstickingwithamorealkalinedietandmakingchangestoyourlifestyle.YourDesirestagedoesn’thavetoendwhenyoureturntoeatingsolidfoods.

Aslongasyouarechoosing100%alkaline-formingfoods,yourbodywillcontinuetoreleaseacids.Alongwithyourmorningjuiceorasmoothieeachday,enjoysteamedandrawveggiesforlunch,dinner,andsnacks.Chewyourfoodwell,drinkyour12–16cupsofwaterdaily,andcontinuetosupportthereleaseofacidsfromyourbodywiththe4keyalkalinesupplements.

WHAT’SNEXT?

Tocontinueveggiefeasting,adheretothepurelyalkalinejuicesandsmoothies.Ifyouhaveamedicalconditionandarenotcompletelywell,youmaywanttocontinuelongerthanaweekor2.Ifexcessweightispartofyourcondition,anextendedjuicecleansecanhelpyoutosafelyandnaturallyloseweightandimproveyouroverallhealth.However,besuretoconsultyourhealth-careproviderandanalkalinecoachbeforeyouextendyourcleanse.Theywillhelpmonitor,support,andoptimizeyourefforts.Ifyouhavefeastedonjuicesand/orblendedveggiesallyoucan,youarenow

readytomoveontotheAspirestageandbegintoadjustyourbalanceofalkalinefoodsfrom100%to85%overaperiodof4–12weeksbycontinuingwithsomejuicedand/orblendedmealsandaddingsolidfoods.Remember,thisisyourjourney.Feelfreetocomebacktothisstagewheneveryoulike,especiallyonceyou’vehealedyourselfandfoundbalanceinyourlifestyle.

TRYTHESE3RECIPEStonourishandcleanseduringyourfeast!!

AlkalineGreenJuice

AlkalineGreenSmoothie(Day3andbeyond)

CreamyDillandSpinachDetoxSoup(Day3andbeyond)

STEP3

ASPIRE

ReleasingDeep-TissueAcidsandToxins

Transitioningfromtheveggiefeasttowholealkalinefoods

withahugefocusonthehigh-alkalineveggieswillwork

wondersifyouareexcavatingdeeptissueacids,reducing

symptomsofillhealth,andhelpingtoshedexcessweight.

Starthereif:

•youhavesuccessfullycompletedtheInspireand/ortheDesirestage(s)andarereadytomoveontodumpingyourstoredtoxinsandbeginningtoheal

•youarekeentomovequicklytoafullyalkalinedietbutcannotordonotwanttodrinkonlyjuicesandblendeddrinks

•youarelivinganalkalinelifestylebuthavedoneabittoomuchziggingandzaggingandneedtoregainyouralkalinebalance

Aimfor:

•90–100%alkalinefoodsateverymeal.Choosepurelyalkalinerecipes(marked***)tostart,thenaddafewalkaline-balancedones(marked**)servedwithasalad.(Seethispageforakeytowhichrecipesarewhich.)

Planon:

•1–4weeks,orupto3months

ThinkoftheAspirestageasarenovation.Maybeit’stimetoredesignandredecorateyouroldlifestylewhichissooutofdate!You’vestartedtotossouttheoldstuffandnowit’stimetostartdesigning,creating,andbuildingthenewyou.Ifyoudidtheveggiefeast,thatstagewaslikestrippingoffnastyoldwallpaper.Thisstageisaboutfindingwhat’sunderneaththepaper,removingthenextandthenext,andthenextlayers,orjustscrubbingofftheglue.Thecleaneryoucangetthewallsthebetter,becauseyou’llgetlonger-lastingresultswithyourprettynewpaintcolor.Maybeyouareluckyandthepaperpeeledrightoff.Orperhapsyoulucked

outandfoundvintagebeadboardunderneath,whichyoujustadore!WhatI’msayingisthatifyoujustcompletedthetransition(theInspirestage)ortheveggiefeast(theDesirestage)andarefeelinggreatbutdon’tplantodeep-cleanseanyfurtherrightnow,youcangostraighttotheAcquirestageandstartlivingthealkalinelifestyleinyournewlydecoratedinterior.Ideallythough,it’sagoodideatomaintainahigh-alkalinedietforaslongasyoucantoreleasethosebuilt-upacidsandtoxinsbeforeyoumoveon.Thebestdecoratingjobsarethorough,detailed,andwellthoughtout—andrarelyhappenwithoutatleastafewsurprises.IstartedtheAspirestageafter3daysonmyfirstjuicefeast.Itfeltgoodto

chewagain!AndIdiscoveredthatmytastebudsweremuchmoreawakeafterthecleanse;manyveggiesIhadgrowntiredoftastedvibrantandnew.AndmanyIhadnevertastedbeforequicklybecamefavorites.Whatalsogotme

manyIhadnevertastedbeforequicklybecamefavorites.WhatalsogotmehookedonalkalinefoodswashowgoodIfeltaftermytastymeals,bothphysicallyandmentally.I’mnotgoingtopromisethatyourmedicalconditionwilldisappearassoonas

youstarttoeat100%alkalinefoodsandthatyouwon’tfeelanysideeffects.Excavatingthosedeep-seatedtoxinsisaslow,gradualprocess.Youallowedthemtothriveovermanyyears,anditwilltakesometimetoreleasethemfromyourcolon,liver,pancreas,heart,joints,andevenfattytissuesuchasyourbreasts.Butgraduallyyou’llseethewhitesofyoureyesbecomewhiter,yourskinbecomemoresupple,yourweightstabilize,andyourinflammatorysymptomsstarttodiminishandgoaway.Yourdigestivetractandyourorganswillbegettingcleanerandwillhavebeguntoheal.Theideaofthisstageisnottobanishacidfoodsforever,butthelongeryou

stickwithahigh-alkalinedietthemorebenefitsyouwillreap.Iate100%alkalineformorethan1monthbeforeIgraduallystartedtoadd10–15%acidfoods.Dependingonyourmedicalcondition,yourjourneythroughthisstage—andthelengthoftimebeforeyoustarttoaddafewacidicfoods—maybeshorterorlonger.Bytheendof3½months,Iwaseating85%alkalineandIwasfinallypain-free!Soevenifitfeelslikealonghaul,stickwithitandknowthatthere’snorightorwrongamountoftime.Youwillfeelhealthierandstrongerevery.single.day.

EDUCATEYOURSELF:CLEANSINGDEEP-ROOTEDTOXINS

TheAspirestageisacontinuationoftheveggiefeast,butwithfoodsyoucanreallysinkyourteethinto.Inadditiontojuicesandblendeddrinks,youcannoweatlotsofalkalinefoodsinsolidform,whichmeansexploringawholenewworldofrecipesthatcantransformyourweeklymenusforever.Ifyouhaven’talreadytransitionedfromdrinkingpurejuicestoblendeddrinksandsoups,you’llwanttodothatbeforeyoustarttheAspirestage.Reintroducingsoft,easilydigestiblefoodsratherthanskippingstraighttosolidswillhelpyourbodyeasebackintoitsregularworkofdigestingdenserfoods.TheAspirestagecanseemconfusing.You’reincreasingyourquantityof

alkalinefoods,andyetsometimesyou’renotgoingtofeelsogreat.Infact,it’snotunusualforyourcurrentsymptomstoinitiallyseemasifthey’regettingworse!Ormaybeyou’lldevelopnewones!Sowhywouldyouwanttocontinue?

worse!Ormaybeyou’lldevelopnewones!Sowhywouldyouwanttocontinue?Everyoneisdifferent,andeverybodydealsdifferentlywithitsacidoverload.Thoseskinrashesorheadachesorthediarrheaorlightheadednessthatyoumayfeelwillcertainlyimprove.Havefaith.Youareprovidingyourbodywithgood,nutritiousfood,anditisdoingitsbesttohealitself.ItcanhelptoknowwhatishappeninginyourbodyduringtheAspirestage:howthebodyisescortingthetoxinsoutandhowitisstartingtoheal.Butremember,ifatanytimeyoursymptomsareunbearableorsomethingdoesn’tseemright,easeup,flushwithwater,andtakeavisittoyourholistichealth-careproviderforsupportrightaway.

THEFACTS:DemystifyingDetoxificationAsyoucontinuetoalkalize,youcontinuetodetoxifyyourbodyinadeeperway.Rememberthatwhenthebloodgetsoverwhelmedwithtoxinsitstartstotuckthemawayinthetissues,particularlyyourfattytissues,sotheydon’tdamageyourvitalorgans.Releasingacidsandtoxinsfromthesedeep-rootedtissuesinvolvesabattlewithmycotoxins,thetoxicwastefrommicroformssuchasfungus,mold,andyeast.Yeaststhriveonsugar,whichmeanstherearelotsoftheminanacidicbody.ThemostcommonyeastinthebodyisCandidaalbicans,whichexistsintwoforms:aroundyeastthatremainsinthecolonandreproduces,andafungalyeastthateatsthroughtheintestinalwall,leaksintothebloodstream,andspreadsthroughoutthebody(aconditionoftencalledleakygut).Ifyourbodyisacidic,youmostlikelyhaveanimbalanceofthisfungalyeast

tosomedegree.Asyoustarttocleanse,youalsostarttogetridofthesugarsthattheyeastneedstosurvive.You’dthinkthat’sagoodthing—anditis!—butasthefungalyeastsdie,theyrelease70–80differenttypesofendotoxins.Thestrongestofthoseendotoxinsarealdehydes,ethanol,andammonia,andtheyareattherootofmostofthesymptomsyouexperienceasyoudetoxifyyourbody.EthanolandammoniaarethetoolsthatCandidausestochangethe

environmentintheintestinesothatitcansurviveandreproducethere.Unfortunately,what’sgoodforCandidaisnotgoodforourintestinallining;ethanolandammoniadamageourdigestivehealthandcompromiseourimmunesystem.Ethanolalsointerfereswithourabilitytoproperlymetabolizethenutrientsnecessarytoproduceenergy,whichleadstohypoglycemia,B12deficiencies,andulcers,amongotherailments.Acetaldehydetoxinscandilatebraincells(causingsevereheadaches),and

damagetheendocrinesystem(causinghormoneimbalances),theadrenals(causingheartpalpitations),theimmunesystem,andtherespiratorysystem.Weknowthattheyalsodamagebloodcells,whichlessensouroxygensupply.Allthesedisruptionsbecomethesymptomsyouexperienceasyouchasetheyeastiebeastiesandtheiracidicwasteaway.Yoursymptomsmaycomeandgoastheyeastdiesandthenreleasesits

toxins,aconditioncalledtheHerxheimerreaction.Ifyouarediligentwithyourcleansinganddon’tcaveintoyoursugarcravings,youwillwin!Onceyougetthroughthistrickywarzoneandconquertheyeastbeast,yourfoggybrainwillclearandyourtiredbodywillbecomeenergized.Besuretoenlistprofessionalsupportifyouarestruggling,asyeastovergrowthscanbeverystubbornanddiscouraging(seeResources).Inmycase,Iwasquiteamazedathowmybodyresponded,especiallysinceI

wasn’tcompletelyconvincedthatmyfoodchoicescouldaffectmesoprofoundly.BecauseIwentcoldturkeyonmyolddietbydoingtheveggiefeastandmydietchangesweresodramatic,InoticedchangesquitequicklyintheDesirestage.Iexperiencedsomeheadaches,hypoglycemichighsandlows,cravings,skinbreakouts,andafoggybrainandcoatedtongue,butIembracedthemforthesakeofhealingmypainandbecauseIalsobegantoseeimprovements.Islowlygainedmoreenergy,mydigestionimproved,myskinandmymindgrewclearer,andIbegantoshedexcessweightdaily.Ifyourdiscomfortistoomuch,eatmoresolidandlightlycookedalkaline

foodswithfiber.Youwillseemuchmoregradualbutconsistentchanges.Reduceyoursupplementdosesifnecessaryuntilyoufeelyouaremanaging.Whetheryougofastorslow,yourbodywillcontinuetodetoxthroughyourskin,breath,urine,andfeces,andastherearefeweracidsandtoxinspresentinyourbody,yourdetoxsymptomswillslowlysubside.Butremember,it’snotarace.

COMMONSIDEEFFECTSWHILEDETOXIFYING

UNCOMFORTABLE NOTTOOBAD PRETTYDARNGOOD❑Flu-likesymptoms❑Diarrhea❑Skinrash/eczema❑Headache

❑Nasaldischarge❑Fatigue❑Foggybrain❑Lightheadedness

❑Increasedenergy❑Clearermind❑Clearer,glowingskin❑Weightloss

❑Emotionalswings❑Nausea❑Cravings❑Hypoglycemicswings❑Inflammation❑Lossofsleep❑Anger/depression

❑Badbreath❑Weakness❑Skinbreakouts❑Coatedtongue❑Flatulence❑Sweating❑Sorethroat

❑Improvedsleep❑Gooddigestion❑Improvedvision❑Brighterwhitesofeyes❑Increasedstamina❑Positiveattitude❑Reducedpainandinflammation

SETYOURINTENTION

IfyouhavecompletedtheInspireand/ortheDesirestages,congratulations:youhavealreadystartedtonourishandhealyourbody.Keepitup!Ifyou’restartingwiththeAspirestage,welcome.Thechangesyouareabouttostartmakingtoyourlifestylewon’talwaysbeeasy,butIguaranteethattheywillmakeadifferencetoyourwell-being.Yourgoalinthisstageistomakealkalinefoodsthelargestpartofyourdiet

andformahabitforlife.RememberIsaidthiswasn’tadiet?Well,thisiswhereyouwanttomake“alkalizing”yournewroutine.Youmightbetemptedtogiveintoyouroldhabits,butdon’t.Ifyou’reseriousaboutgettingridofyourmedicalcondition,reducingyourweight,andimprovingyouroverallfeelingofwell-being,it’stimetomakesomepermanentchanges.So,startbyaimingfor100%alkalinefoods(attheveryleast90%)ateverymealandtrytostickwiththemforaslongasyoucan.Whenyou’reready,starttoaddafewlow-acidfoodstoamealacoupleoftimesaweek.Youprobablyhavesomealkalinemealsinyourrepertoire,oroldrecipesthat

youcaneasilymodify:vegetablesalads,soups,andstewsareallgoodplacestostart.Ifthisisarealchangefromyouroldwayofeating,havealookthroughtherecipesectionofthisbook.I’vedevelopedlotsoftastyrecipesforyoutotry,fromporridgesandsaladstosoupsandpuddings,and,ofcourse,juices,smoothies,andblendeddrinks.Experimentwithanyoftherecipesmarkedaspurelyalkaline.Andwhenyoubegintointroduceafewlow-acidfoodsintoyourdiet,trysomeoftherecipesdesignatedasalkalinebalanced.Anyoftheserecipeswillsupportyourbodyasitcontinuestocleanseandreleasebuilt-upacidsandtoxinsdeepinthetissueswhilestillbalancingyourpH.Keepingajournalisaneffectivewaytorecordyourintentionandkeepnotes

onwhat’shappeningalongtheway.YoucannoteyourpHlevelsherefromtime

onwhat’shappeningalongtheway.YoucannoteyourpHlevelsherefromtimetotime,howyou’refeeling,therecipesyoulove,andsoon.Onceyouarebalanced,thosenotescanserveasareminderandamotivatortostayontrack!

SETUPYOURALKALINEKITCHEN

Youmayalreadyhaveboughtajuicer,stockedyourfridgewithveggies,andpurchasedafewsupplementsduringtheInspireand/orDesirestage(s).Nowit’stimetogetseriousaboutalkalizingyourkitchen.Thatmeanshavingalookatyourequipment,yourfridge,andyourpantrytobesureyou’vegotthetoolsandalkalinefoodsyouneed…andthatyou’vegotridofallthosetemptingacid-formingfoodsthataren’tgoingtoserveyouwell.Outofsight,outofmind,right?Enlistsupportivefamilymembersorfriendstohelpyoualkalizeyourkitchen.

TRYTHIS:TurnYourKitchenintoanAlkalineZone!

1.Turntoseewhat’sinmykitchen,myfridge,andmypantry.ThesearethefoodsIeatmostoftenandthetoolsIfindhandyforpreparingthem.Usethosepagesasastartingpointforalkalizingyourownkitchen—butbesuretoincludeallormostofthetop10alkalinefoods.

2.Thinkabouthowtoensureyou’vegotaregularsupplyofveggiesonhand.Doyougrowyourowninthesummerorsproutindoorsinwinter?Orregularlyvisitafarmers’market?Orshopatalocalgreengrocerorproducemarket?Areyouamemberofacommunity-supportedagriculture(CSA)co-operativeordoyoutakeadvantageofaveggiehome-deliveryservice?Whatevermethodyouchoose,stockuponlotsoffresh,local,organic,mostlyrawgreenveggies.

3.Tosavetimeandwastelessfood,planyourmenufortheweekbeforeyougotothegrocerystore.Thenwash,cut,andpackseveraldays’worthofveggiesinreusablegreenvegetablebagswhenyougethome.

4.Gothroughyourfridgeandyourcupboardsandgiveawayallyourhigh-acidfoods.Notsurewhichonesthoseare?HavealookattheAlkalineFoodChart,butstartwithallhighlyprocessedfoods;animalproducts,includingdelimeats,eggs,andmilkandmilkproducts;sweets,includingchocolate;andcondiments,includingsoysauceandvinegar.

5.Stockuponfreshherbsandorganicdriedspices.Tryparsley,mint,basil,anddillaswellascinnamon,ginger,andcayenne.

6.Setaside½daytomakeabatchofSpringPeaandEdamameSpread,CreamyHerbDip,orHempChipotleKaleChipsforsnacksandquicklunches.Andkeeponeofthesaladdressingshandytoo.

TRYTHIS:3WaystoPrepareYourMindandBody1.AssessyourcurrentalkalinitybymeasuringthepHofyoururineandsaliva.

Recordtheresultsinyournotebook.2.Affirmyourcommitmenttoalkalizingyourdietandenlistthesupportof

friendsandfamily.Writeyourintentioninyournotebook.3.Begintointroducesolidalkalinefoods,suchassteamedveggies,massaged

kale,anddeliciousrawvegetablesalads.Continuetodrink12–16cupsofwateraday.

Findingyourgroovemeanspreparingplant-basedmealsthatmakeyouexcitedtoeat.Ifthislifestyleisnewtoyou,alittleplanningwillgoalongwayinhelpingyoutostayontrack.

TOP10ALKALINEFOODSTrytoeattheseeveryday,oreveryotherday,especiallybroccoliandavocado!Ican.not.get.enough!Thesearealwaysonourshoppinglistandinourfridge.Wejustcontinuouslyloadup!

avocado: Considered nature’s perfect food, avocados are rich in chlorophyll and 77% of anavocado’scaloriescomefromhealthyfats.Oneavocadoprovides40%of thedailyrequirementoffiber,andhelpsustoabsorbnutrientsfromvegetables.Ieat2–3everyday!

bellpeppers:OneofthehighestsourcesoftheantioxidantvitaminsA,C,andE,bellpeppersreducethe risk of type II diabetes, macular degeneration, cancer, and cardiovascular disease as well asinflammation.

broccoli:This cruciferousveggie is rich inprotein, highly anti-cancer and anti-inflammatory, andverysupportiveof the immunesystem,metabolism,anddigestivesystem. Ithelpsdetox thebody.Eatiteveryday!

celery:Beingahigh-water-contentveggie,celeryisveryalkalizing.ItishighinnaturalsodiumandvitaminC,whichhelpsreduceinflammationandsupportsimmunefunction.

cucumber:The#1alkalinevegetable,cucumberhasthehighestwatercontent(awhopping95%)ofanyveggie,whichassistswithdetox!Itischock-fullofvitaminsandalkalinemineralsthatmakeupmostofthevitaminsthebodyneedsinaday.Juiceorblenddaily!

garlic: Full of the alkaline minerals calcium, magnesium, phosphorus, and especially potassium,garlic also contains allicin, a sulfur compound that helps maintain blood pressure. It is anti-inflammatoryandcanhelpimproveironmetabolism.

kale:Superhighinchlorophyllandantioxidants,1cupofkalehas1327%oftherecommendeddailyallowanceofvitaminK.Itisadetoxifyingsuperfoodthatcandramaticallyaffectyourhealthjourneywhenconsumedoften.

lemon:Lemonhelpstodetoxifytheliverandkidneysasitisfullofalkalineminerals.ItisveryhighinantioxidantvitaminsAandespeciallyC.IaddittoeverythingIpossiblycan!

spinach:Thisleafygreenranksasthemostnutrient-richvegetable;itisextremelyhighinvitamins,minerals,andchlorophyll.Spinachbuildsstrongbloodandhelpskickacids!

tomato:Highinwatercontent,tomatoesaremostalkalizingwheneatenrawwithlotsofvitaminCto protect from heart disease.When cooked, tomatoes becomemildly acidic but release loads oflycopenetoprotectyourimmunesystem.

SUPPORTYOURBODYWITHSUPPLEMENTS

WhenIbeganmyalkalinejourney,Ifoundsupplementsvitaltomyrecovery.Theydelivermoreconcentratednutrientsthanwholefoodsalone,atatimewhenyourbodyisincrediblydepleted.Theycanalsohelptoalleviatethesymptomsofdetoxificationandworktowardhealingthegut.Iwillalwaysconsumethe4keyalkalinesupplements,andlikemanypeople,I

sometimessupplementwithvitaminsandmineralsifIhavebeenoverlystressedoramtraveling,cleansingorjustfeelingalittlelow-energy.BecauseIchoosetoeatavegandiet,IincludevitaminB12,whichismoredifficulttogetfromplantfoodsalone.Thisissimplyanoverviewofsomeofthekeysupplements.Consultyour

holistichealthpractitionerwhocanassessyourindividualneedsandmakerecommendations.

SUPPLEMENTSTOSUPPORTDIGESTION

•Aloevera:Thisplantispackedwithvitamins,minerals,fattyacids,andaminoacids.Threeto4spoonfulsofthisgelsootheandcleansethedigestivetractbybreakingdownundigestedanimalproteins.Itprovidesalkalinenourishmenttohealtheintestinesandreducesthenumberof“bad”bacteria,whichcanbehelpfulintreatingcolondisorders.Itisnotrecommendedforprolongeduse,andisbesttaken15–30minutesbeforemeals,aloneorwithwater.

•Digestiveenzymes:Ourbodiesnaturallyproducetheirowndigestiveenzymestobreakdowncarbohydrates,fats,proteins,andfiber,butsometimesyouneedalittleextrahelp.Enzymesupplementsareproducedfrombeneficialplants,fungi,bacteria,oranimalsourcesandusuallycomeasapill,whichyoutakewithyourmeal.Ifyouareeatingadietrichinpredominantlyrawalkalinefoodsandyourdigestivetracthashealed,youprobablywon’tneedenzymes.(Theyaremostcertainlybeneficialforproperdigestionifyouareconsumingmeatanddairyandoverlycookedfoodsorifyouarenotsoakingyournuts,seeds,grains,andlegumes/beans.)

•Hydrochloricacid(HCL):Betainehydrochlorideisderivedfrombeetsandincreasestheconcentrationofhydrochloricacidinthestomachwhentakenattheverystartofameal,helpingtore-trainyourstomachtoproduceenoughonitsown.Itissoldinpillformandisrecommendedonlyforweakdigestion,andusuallyonlyifyouareconsuminganimalproductsoreatingpoorlycombinedfoods.Ifanyburningfeelingoccursafteryoutakethissupplement,donotcontinuewithitasyouareover-producingHCLandcandamagethestomachlining.Cautionandsupervisionarerequiredespeciallyifyouaretakinganti-inflammatorymedications.

•L-glutamine:Thisessentialaminoacidisanti-inflammatory,coatsandprotectsthecellwalls,repelsirritants,andisusedtosupporttherepairandhealingoftheintestinallining,whichiscriticalifyouareexperiencingleakygut.Itissoldasapowderandisusuallytakentwicedailyawayfrommeals.

•Probiotics:Just1capsulecontainsbillionsofbeneficialmicroscopiclivebacteria.Theselivemicroorganismsareconsideredtobethe“good”bacteriainthegutthatassistinmaintainingahealthyflora,orenvironment,foroptimaldigestion.Thesecanbeusedeffectivelytocorrectanimbalanceofyeastduetoahighlyacidicdietoraftertakinganantibiotic(ifyouabsolutely

musthaveaprescription).Theycanworkbeautifullytorebuildthebeneficialgutfloraandhelptohealyourdigestivesystem.Theyshouldonlybeusedforashorttimeinconsultationwithaholisticnutritionistandasperdirectedonthepackaging.Thatsaid,bydoingaveggiefeastfor10–14daysandthencontinuingwithahigh-alkalinediet(85%ormore)forafewmonths,itispossibletodramaticallyreducetheyeastsinyoursystemwithoutusingprobiotics.Iknow,becauseIhavedoneit!

4KEYALKALINEESSENTIALS—AGAIN

•CHLOROPHYLL:1tspofgreenspowderper4cupsofwater,4–6timesperday

•WATER:12–16cupseveryday

•HEALTHYOILS:2–3Tbspofacombinationofhealthyflax,hemp,coconut,fish,orkrilloilseveryday

•ALKALINEMINERALSALTS:1tsppowderedmineralsaltsin1cupofwater,twiceaday.

SUPPLEMENTSTOSUPPORTTHEFUNCTIONINGOFTHEBODY

Choosewholefoodsupplementsthatareextractedfromplantsastheyaremucheasierforthebodytoabsorbanduse.

•Multi-vitamin:Thisdietarysupplementisacombinationof3ormorevitaminsthatcomesinavarietyofformsandisgenerallytakenonceortwiceadaywithmeals.Itisbeneficialbecauseitensuresyougetthefullrangeofnutrients.Whenyourdigestionisimpaired,Irecommendliquidcolloidalvitamins,whichareabsorbedinthemouthratherthaninyourgut.

•Multi-mineral:Thisdietarysupplementensuresyourbodyhasallthemineralsnecessaryforyoutoproperlyabsorbvitaminsandbufferacids.Unfortunately,youcan’trelysolelyuponfoodsforthese,nomatterhowwellyoueat.Whenyourdigestionisimpaired,Irecommendliquidcolloidalvitamins,whichareabsorbedinthemouthratherthaninyourgut.

•VitaminB12:Thisvitaminisproducedinsmallamountsinthegutandisfoundinlargerquantitiesinanimalfleshandsproutedseeds.ItisavitalnutrientthatsupportsbloodandnervecellsandhelpstomakeDNAandbreakdownfattyacids.Asyouadapttoaplant-baseddiet,monitoryourB12levelsanduseasupplement,ifnecessary.Takeasperthedirectionsonthepackage,eitherinpillorliquidform.

•VitaminBcomplex:Thisvitaminisabalancedcombinationofall8Bvitamins(thiamine(vitaminB1),riboflavin(vitaminB2),niacin(vitaminB3),pantothenicacid(vitaminB5),pyridoxine(vitaminB6),biotin,folicacid,andthecobalamins(vitaminB12))thatextracttheenergyfromyourfood;buildnewcellsandrepairexistingones,includingbloodcells;strengthenmuscles;andprovideantioxidants,tonamebutafewofitsfunctions.Ifyouhavelowenergy,takingavitaminBcomplexsupplementcanhelptosupportallthesefunctions.Takeasperthedirectionsonthepackage,inpillform.

•VitaminD:Thebodysynthesizesthisvitaminthroughexposuretosunlight,butyoucangiveyourselfalittleextrawiththeoccasionalpieceofwildsalmon.VitaminDaffectsourmoodandhelpsfacilitatetheabsorptionofcalciumandphosphorustomaintainahealthyimmunesystem.Ifyoudon’tgetalotofsunwhereyoulive,monitoryourvitaminDlevelsandtakeasupplementifnecessary.Takeasperthedirectionsonthepackage,eitherinpillorliquidform.

•Magnesium:Thismineralisfoundnaturallyinthebodyandinmanyfiber-richfoodssuchasbroccoli,squash,greenleafyvegetables,nuts(especiallyalmonds),seeds,andlegumes.Itisresponsibleforover300chemicalreactionsthatkeepthebodyworkingproperly.Evenifyoutakealkalinemineralsalts,itishighlybeneficialtosupplementfurther.Idon’tgoadaywithoutit.Anyonewithakidneyorheartconditionmustconsultwiththeir

health-careproviderfirst.•R-lipoicacid:Thispowerfulantioxidantisineverycellinthebodyandnaturallyprotectsusfromdamagebyharmfulmolecules.Itstrengthensourimmunesystem,increasescellularenergy,andprotectsthebrainwhileescortingheavymetalslikemercuryfromthebody.Supplementingregularlywiththisacidgentlyandsafelyreleasesthesetoxinsfromthebody,asdoesconsumingplantsourceslikebroccoli,spinach,collardgreens,andchard.Takeasperthedirectionsonthepackage,eitherinpillorliquidform.

•CoenzymeQ10(CoQ10):Thiscoenzymeisfoundineverycellinthebodyandisapowerfulantioxidantthatespeciallyprotectsthebrainandthecardiovascularsystem.Ithasalsobeenshowntodramaticallyreduceglucoselevels.SincethebestfoodsourcesofCoQ10areorganmeats,sardines,mackerel,peanuts,andsoyoil,itisworthconsideringasupplement,especiallyifyourmedicalconditionincludesdiabetesorpancreaticconcerns.Takeasperthedirectionsonthepackage,inpillform.

•N-acetylcysteine:Thisantioxidantisderivedfromaminoacids.Takingthissupplementhelpssupportyourliveratatimewhenitisworkingextrahardtohelpeliminatetoxinsfromthebody.Takeasperthedirectionsonthepackage,inpillform.

•Milkthistle:Thisfloweringherbhelpstokeeptheliverhealthyandprotectitfromtheeffectsoftoxins,especiallyduringacleanse.Takeasperthedirectionsontheproduct,inpillform.

Thesearejustafewofthesupplementsthatarebeneficialasyouregainyouralkalinebalance.Again,consultyouralkalinecoach,aholisticnutritionist,oryourhealth-careprovidertohelpyouchoosetherightsupplementsanddoses.

YOUCANENJOYARESTAURANTMEAL!

Youcanstillbesociableevenwhenyouareinthishigh-alkalinestage.Justbemorecreativeanddon’tbeshytoaskforwhatyouneed.

•Saladsandsidedishesareoftengreatoptions.Orderacoupleofyummyseasonalsteamedorsautéedveggies.Don’tbeafraidtodeconstructasaladtoremovethecheeses,candiednuts,sugarycranberries,etc.Askforanundressedsaladwithsomelemonandoliveoil,andmaybealittlegarlicandherbsontheside.Andaddavocado,ifpossible.

•TryGreek,Mediterranean,orLebaneserestaurants.Greeksalad(holdthecheese),hummus,tabbouleh,falafel(bakednotfried),andcruditésareexcellentalkalineoptions.AvoidItalian,whichwilltriggercarbohydrateandbreadcravings;Thai,whichcontainslotsofsugarinitsdishes;andAsian,whichisoftenladenwithmonosodiumglutamate(MSG),soysauce,andsalt.Asimpleveggiestir-fryisfine.

•Findaself-servedeli.Chooseawrap,orbetteryet,alargekaleorchardleaf,andfillitwithyouridealfillings.Lettuce,tomatoes,sprouts,avocados,cucumbers,hummus—mmm!

•Inapinch,chooseasmallpieceofpoachedsalmonandasaladorveggieside.ThisisagoodoptionifyouareattheendoftheAspirestage.

•Whateveryoudo,skipthefriedfoods.Ifyoureallyhavetohavefries,lookforbakedones.Orabakedsweetpotato.Orwhynotwaitandtryahealthier,alkalineoptionathomeliketheGreenBeanFriesinstead?

•Askforfreshlemoninyourwater.Manyrestaurantsnowofferfilteredorbottledwater,butifnot,lemonjuicehelpstoalkalizeandpurifyyourwater.Ialwayscarryalkalinedropsinmypurse.

•Avoidalcoholfornow.Thismaybetrickyifyouareinclinedtohaveaglassofvinowithyourmeal.Askthebartendertopouryouasparklingwaterwithfreshlysqueezedlime,lemon,orgrapefruitandfreshmint.You’llfeelandlooklikeyouarehavingacocktail!

•Afterdinner,askforaminttea.Teamadewithfreshordriedmintleavesistheperfectwaytohelpthedigestionofyourmeal.Asmallsquareof90%orhigherdarkchocolatewithyourteacanbearealtreatifyouarenearingtheendofthisstage.Bemindful,though,becauseitcanbecomeaddictiveifyouenjoyittoooften.

PREPAREFORTHEUNEXPECTED!

Payattentiontoyourhunger.Youmostlikelyareaccustomed,asmanypeopleare,tohaving3mealsadayandnothinginbetween.Whenyourdigestivetractissluggishandboggeddownwithheavy,low-water-contentfoodsandpoorfoodcombinations,youwillfeelsatiatedbutmaynotactuallybegettingallthenutrientsyouneed.Withanefficientdigestivetractandalkalinefoods,yourbodyisquicklytakinginallthevitalnutrientsyouneedtobehealthy,whichis

bodyisquicklytakinginallthevitalnutrientsyouneedtobehealthy,whichisexactlywhatyouwant.Providedyouarenourishingyourselfwithwholesome,predominantlyalkalinefoods,it’sperfectlyfinetoeat(orbetteryet,drinkagreenjuice)ifyouarehungry—evenifitissoonafteryoulastate.There’snoneedtocountcaloriesorweighyourfood,butbepreparedforthosesurprisemomentssoyoucanmakegoodfoodchoices.Ikeepgreenspowdershandyinmypursetoaddtowaterbetweenmealsandthiscurbsmyhungerwithinminutes.Ialsoneverleavethehousewithoutsomesoakednutsorveggiestickstosnackonwhenneeded.

GETCHARGEDONWATER!Innature,watermaintainsitselectricalchargebecauseitisalwaysmoving.Mosttapandbottledwaterliesstaticinreservoirsandcontainersthatcancauseittoloseitselectricalcharge,reducingitssurfaceareaandmakingitharderforthebodytoabsorb.Restructureyourwaterwithanionizingfilteroranon-electricportableunit(seeResources).Remember,hydratewith12–16cupsoffilteredalkalinewaterperday.

Keepinmindthatsometimesthebody’scryforfoodisactuallyacryforwater.Soalwaystrytohydratefirstandthenhaveahealthysnackorjuiceifyoustillfeelhungry.Justbesurenottoignoreyourbody’srequests.Asyourbodydumpsitsdeep-seatedacids,youmayexperiencesome

discomfort.IfyouhavealreadybeguntocleanseyourbodyintheInspireand/orDesirestages,thesesideeffectswillusuallybelesspronounced.However,ifyouarerespondingseverely,ormaintaininga100%alkalinedietfeelstootaxing,simplystepback,patyourselfonthebackforhowfaryou’vecomeandthetoxinsyou’veletgothusfar,andthen,ifneedbe,adjustyourcourse.ReviewyourintentionandrecommittotheAspirestage,orperhapsreturntotheflexibilityoftheInspirestageuntilyoufeelreadytodiveinto100%alkalineeatingagain.SometimesthehardestpartaboutbeingintheAspirestageisnotthephysical

stuffbutthesocialandemotionaleffects.Itcanbehardtomakeabigchangetoyourlifestylewhenyourfriendsandfamilymembersarequestioningyourchoicesoryouareunsureabouthowtofitinrestaurantdinnersandmealsoutwithfriends.Hereareafewstrategiestoconsider:inviteorchallengefriends,family,orco-workerstotryadayor2withyoubychoosing,prepping,andeatingsomeyummyrecipestogether;callaheadtotherestaurantandaskthecheftocreatesomethingdeliciousforyou;carrydigestiveenzymeswithyouincaseyouroptionsarelimitedinarestaurant.Avoidgettingstressedoverbeingdifferentoreatingsomethingtooacidic,asthatactuallycreatesacidswithinthebody.Youmaynotwinovereveryoneoreatperfectly,butthat’sokay.Staytrue

body.Youmaynotwinovereveryoneoreatperfectly,butthat’sokay.Staytruetoyourintentionanddothebestyoucansothatyouwillcontinuetoseeyourhealthimprove.Remember,thisstagewon’tlastforever!Onceyouarealkalinebalanced,youwillhavemuchmoreflexibilitywithyourmeals.

EMBRACETHEBENEFITSOFYOUREFFORTS!

Yay,you’redoingit!Bystickingwithahigh-water-content,high-alkalinediet,youaredumpingtoxins,squeaky-cleaningyourbody,anddevelopingahealthynewlifestyle.Youaresurelyinspiringotherpeoplewithyourcommitmentandvitality—eventhoughtheymaynotbetellingyouthis.Andbestofall,youareresolvingyourmedicalcondition,yourweightissues,yourfeelingsofsluggishnessgradually,sustainably,and,ifyoucontinuetochoosepredominantlyalkalinefoods,forlife.BythetimeIreachedtheendofthisstageafter3½months,Iwastrulyin

seventhheaven.Mypainwasvirtuallygone!Iwasconsumingasmallamountofacidicfood—10–15%—andhadgottenintoarealrhythmwiththislifestyle.Ihadlostover40poundsofexcessweight,whichjustfelloff.OfcourseIwasjustecstaticaboutthis!Myenergylevelshadsoared,andIcanhonestlysaythatmymentalhealthandpositivityhadimproved.Partofthatfeelingwascertainlytherelieffromchronicpain,butitwasmorethanthat.Ifeltontopoftheworld!

THEBRAIN-GUTCONNECTIONIfyouhaveneverexperiencedthe“feel-good”factorthatcomeswithregularbowelmovements,youwillexperienceithere.Thesenseofsatisfaction,relief,andoverallwellnessarereal—anumberofneurotransmittersinyourgutwithatleast7kindsofserotoninreceptorsaredirectlyconnectedtoyourbrain.Payingattentiontoyourbowelfunctionandyouremotionsisallpartofanewawarenessforyourhealthybody.

Whatyouexperiencewillbeuniquetoyou,butIcansayyouwillmostcertainlygetmorethanyoubargainedfor—inagoodway.Theeffectsarenotonlyphysical,butalsomental,emotional,andspiritual.Maintainanalkalinebalance,andthesebenefitswillbelong-lastingtoo.

WHAT’SNEXT?

Bynowyouwillhaveestablishedanalkalinebalanceforyourbodyandwillknowwhatfeelsrightandhealthyforyou.Untilyouexperiencethisfeelingofoptimalwellness,it’simpossibletoknowwheretoreturntowhenyoutiptheacidicscaleandit’shardtobetrulyinspiredtocontinuouslymakethechoicesthatwillkeepyoufeelinggreat.Now,however,youcanzigandzagasyoulikewiththeconfidenceofknowingyouhaveahomebaseyoucanalwaysreturnto.Yoursymptomsmostlikelyhavesubsided,yourenergyisdramatically

improved,andyourpHisnear7.0–7.2,orhigher,whichmeansyouarereadytomoveontotheAcquirestage.Thereyoucanincreasetheamountofacidicfoodsinyourdiet,includingsomemildlyacidicrecipes.Youwillbeaimingforabalanceof75%alkaline-formingfoodsto25%acidicfoods,orevenanoptimal80/20balance,foreachofyourmealsor,attheveryleast,fortheday.Withyourdigestionworkingwellandyourbodycleanedup,you’lladdthelastpiecesofyourlifestylechange:exerciseandmentalandemotionalbalance.Congratulations!You’vecomealongway!Nowcarryon!

TRYTHESE3RECIPESasyouAspiretosolidalkalinefoods

CreamyLemonChiaPorridge

KaleCaesar

SteamedAsparagusandSnowPeaswithLemonParsleyGremolata

STEP4

ACQUIRE

MaintaininganAlkaline-balancedLifestyle

Youralkalinechoiceswillgiveyoucontrolofyourwell-

beingandprovideconfidencethatyouwillhavetheenergy

yourequiretoliveafullandambitious,long,happylife,

freefromsicknessanddisease.

Starthereif:

•youhavesuccessfullycompletedtheInspireand/ortheDesireand/ortheAspirestage(s)andarereadytomoveontomakingalkalinefoods,exercise,andpositivityapermanentpartofyourlife

•youalreadyeatahigh-alkalinediet,yourbodyismostlyfreeoftoxinsandyourdigestivetractisclean,andyouarereadytooptimizeyourwell-beingwithexerciseandpositivity

•youjustwanttojumprightintoanalkalinelifestyleandbalanceallyourmeals

Aimfor:

•75–80%properlycombinedalkalinefoodsateverymeal.Choosefromanyoftherecipesinthisbook.

Planon:

•doingthisfortherestofyourlife!

ThinkoftheAcquirestageasapermanentlifestylechoice.Onceyoureachthispoint,youwillhavemadeitthroughthestorm,lovehowyoufeel,andwanttoshareyourabundantenergyandvibrancywiththeworld!Youwillbeglowing!Waytogo!Whileyouarehere,rightnow,makeanoteofhowitfeels.Justreallyfeelit,takeamentalsnapshot,andlockitinyourmemoryforthedayswhenyoufallofftrack.Andwhynotrecorditinyourjournalorwithaselfietoo?Thisfeelingofwellnessandvibrantenergywillkeepyoulovingyourlifestyle.IfeelamazingwhenIeatinanalkalineway,balancingmymealseveryday

andconsuminglotsofwaterinbetween.It’sawayoflivingnowthatkeepsmecompletelyfreeofbackpain,andwhenIstray,Iamquicktorecovermyregimeasmybodygivesmethesignstogetmebackontrack.OftenImightdoashortveggiefeast(Desire),theneatlotsofpurelyalkalinemeals(Aspire),and,yay,it’sallgoodagain(I’mbackatAcquire).ChangingwhatIeatwasthebiggestpieceofalkalizingmylifestyle,but

noticethatIsaid“lifestyle”andnot“diet.”Analkalinelifestylealsomeanstakingalookatyourexerciseprogramandatyouremotional,mental,andspiritualhealthandmakingchangestosupportyourreturntooptimalwellness.

SETYOURINTENTION

Makingalife-longcommitmenttonourishandnurtureyourbodybyeatingwell,gettingregularexercise,andtakingcareofyourmental,emotional,andspiritualhealthisanawesomeandinspiringdeclaration.(Quick,getthatjournalout!)Lookatthejourneythat’sbroughtyoutothisplaceandcongratulateyourself!Yourbodyisnowinagoodpositiontobeabletomanageawidervarietyoffoods.Youralkalinebuffersarestrongandyourbodyhasthecapabilitytoreleaseacidsandtoxinseffectively.Butletmeremindyouthatitprobablytookabitofhardworktogethere,right?Yourbodyisniceandtidynow,sodoyourbesttokeepitthisway.Whenyouchoosetozigorzag,pulloutyouralkalinetricksandgetbackontracksothatyoudon’tfindyourselfwithabodythatissickandtiredalloveragain.Makeacommitmenttoadd30–35minutesofexercisetoyourdaytohelp

yourbodymoveoutitsdailyaccumulationofacidsandpreventarecurringbuildup.Try15minutesofyogaand15minutesofbriskwalking—mixingitupmakestheexercisemorefunanddoable.Alsomaketimeeachdayforenoughrestandfor1activitythatwillprovideyouwithapositivemental,emotional,orspiritualexperience.Tryjournalingwhatyouaregratefulfor,enjoyingqualitytimewithlovedones,meditating,listeningtocalmingmusic,orifnecessary,meetingwithaprofessionaltoworktowardemotional,psychological,orspiritualhealing.Payattentiontothispartofyourlife:acidsresultfromstressandnegativeemotions,soyouralkalinesuccessdependsonahealthyemotional,spiritual,andmentalstate.

MAINTAINYOURALKALINEDIET

Balanceyourdailyintake,mealbymeal,withalkalinefoods,aimingforanoverallbalanceof75%alkalineto25%acidicfoods,anddrink12–16cupsofwaterthroughouttheday.Bycombiningyourfoodsproperlyateachmealandeatinganddrinkingseparately(seesidebar),youwillbeabletomaintaingooddigestion.Bypreventingfoodsfromfermentinginsideyou,youwillhaveahealthy,balancedgutflora.Avoidyeastsandfungi(vinegar,pickles,mushrooms,algae,spirulina,etc.).Limityourconsumptionofbeerandwine(savethemforspecialoccasions)andfishandmeats(eatthem1–3timesaweek

atmost,asnomorethan20–25%ofyourmeal,andonlythebestsourcesyoucanfindandafford),allofwhichcausethebodytoformacidsthatbogdownyourdigestionandcanleadtoinflammationanddisease.Ifyouareexperiencingaseriousmedicalcondition,refrainfromallanimalproductsuntilyouarebalancedandwell.Withanylengthydeviationfromthealkalinediet,youwillfeelthedifference

inyourbody—yourearlywarningsignthatyouareveeringofftrack.Butyoucanstillindulgeinhighlyacidicandmucus-formingfoods,suchasdairycheese,sweets,andalcohol,aslongasyouconsumethemnomorethanafewtimesaweekandinsmallportions.Makeorbuythebest-quality,indulgentorganicacidicfoodsyoucanandenjoythemwithoutbeatingyourselfup.Ideallyuselowheatandcarefullysteam-fry(inbrothorwater),braise,poach,orbakeyouranimalproteinsandsoft-boilyoureggstominimizedenaturingtheproteinsandhelpretainthenutrientvalueoftheprotein.Ifyouoverindulge,justbumpyourdietbackupto90–100%alkalinefoods,boostyouralkalinesupplementsalittleuntilyourpHlevelsrise,andmoveon.

EATANDDRINKSEPARATELYBreakthehabitofdrinkingduringmealtimes.

•Drinkalkalinebeverages,includingwater,upto30minutesbeforeyoueat.•Drinknothingwhileyoueat.•Drinkmorealkalinebeverages,includingwater,60minutesafteryoueat.

Why?Liquids,includingwater,diluteyourdigestivejuicesrightwhentheywillbegoingintohighgeartobreakdownyourfoodintousablenutrients.Allowingyourbodytofullydigestfoodswithoutinterferencepreventsfermentationinthegut.

Ifyoureallyhavetodrinksomethingduringameal,enjoyupto1cupofalkalinegreenvegetablejuiceoralkalinelemonwaterwithacompletelyrawsalad(thatyouchewwell).Thevegetableshaveahighwatercontentandplentyofliveenzymesandwillrequirelesseffortfromyourdigestivesystemtoprocess,thusadrinkduringyourmealwon’tinterfere.

Drinkingwine/alcoholwithameal,especiallyifitcontainsmeatorgrains,isparticularlytrickyforyourdigestivesystem.Ifyouindulge,takeadigestiveenzymewithyourmealandalwaysaddanicebigleafysalad.

THEPROTEINQUESTIONDoesaplant-baseddietprovideenoughprotein?Theansweris,yes!Analkalinedietprovidesexactlywhatthebodyneeds.

•Adietrichinawidevarietyofplant-basedfoodsprovidesthebodywithplentyofthemosteasilyassimilatedformsofprotein.

•Expertsnowsaythatconsuming20–35gramsofproteinperdayisbetterforyourhealththanpreviousrecommendations.Mostfolksareconsumingmuchmore.Toomuchproteinhasbeenshowntoincreasetheriskofcancer,particularlyanimalprotein,whichishighlyacidic.

•Asinglemealof½cupoflentils(9grams),1cupcookedkale(2.5grams),½cuppeas(4grams),and¼cupalmonds(7grams)givesyou22.5gramsofprotein

Ofthe20aminoacidsthatformthebuildingblocksofprotein,9aretermedessential.Foodsthatcontainall9essentialaminoacidsarecalledcompleteproteins,butyoucangetcompleteproteinsbyeatingawidevarietyofplant-basedfoodsthroughoutthedaythattogethercontainall9essentialaminoacids,especiallygreensandgrasses.

Athletesaswellaspregnantorbreastfeedingwomenmayrequiremoreprotein.Ifnecessary,supplementwithisolatedplantproteinssuchashemporsproutedbrownrice.Consultyourholistichealth-careproviderwhocanassistwithyourindividualneeds.

GETACTIVETHEALKALINEWAY

Exercisinginanalkalinewayhelpsreleaseacidsandtoxinsfromthebody,increasesyourbreathingcapacity,upsyourproductionofredbloodcells,improvesyourdigestion,andstimulatesyourmetabolism,tonamejustahandfulofthebenefits.Youdon’tneedtorunmarathons;infact,pleasedon’tuntilyouconsultanalkalinecoachtohelpyoucombatallthelacticacidyoucreatewithintenseexercise.Butdofindawaytobringbalancetotheactivepartofyour

intenseexercise.Butdofindawaytobringbalancetotheactivepartofyourlife.

THEFACTS:HowExerciseHelpsAlkalizetheBodyEngaginginphysicalexerciseisagreatnaturalwaytoelevateyourmood,reducestress,andregaincalmnessandclarityofmind.Exercisingmoderatelyfor30–35minutesreleases“feel-good”chemicals,suchasendorphins,adrenaline,serotonin,anddopamine,inthebrain.Andthesechemicalscanreducestresshormoneslikecortisoltoproducefeelingsofwell-beingandeveneuphoria(a“runner’shigh”).Evendoinggentleexercise,suchasyogaorahandfulofgoodstretchesforjust10–15minutes,canimproveyourmoodanddecreasefatigue.Moveyourbodyinsomewayevery.single.day.andyouwillfeelthebenefits.Alkalizingyourexerciseroutinemeanschoosinganaerobic(withoxygen)

activitytoimproveyourbody’suseofoxygen.Youneedtosweatsothelymphaticsystemwillreleaseacidsandtoxinsthroughyourlargesteliminationorgan,yourskin,andbyrespiration.Increaseyourheartrateenoughthatyoucanstillcarryonaconversationwhileexercisingwithoutbeinginpainorgaspingforair.Onceyoupushittoastateofexhaustion,youareexercisinginananaerobic(withoutoxygen)mannerthatproduceslacticacid.Remember,analkalinelifestyleisaboutreducingacids,notcreatingthem.Extremeathletesshouldbeawareofrechargingwithelectron-richalkalinefoods,whichwillbuffertheacidsandrestoretheelectricalchargetosore,tired,anddepletedcellsinthemuscles.Richgreenspowdercombinedwithalkalinewatercanbeagreatpick-me-upinthemiddleofaworkoutandafterwardtohelpbufferandreleasethelacticacid.Newresearchshowsthathealthyfatprovidesmorethantwiceasmuch

potentialenergyasproteinorcarbohydrates.UltrarunnerStuMittlemanislivingproofthatadietrichinhealthyfatsandelectronsfromalkalineplant-basedfoodsprovidesenoughenergytosuccessfullyfuelintenseexercise—andwithfarlesslacticacidproduction.HeranacrossAmericafromcoasttocoast!Moreandmoreathletesareskippingthecarb-loadingandfindingtremendousresultsandoptimalwellnesswithanalkalinelifestyle.

TRYTHIS:AlkalizeYourExercise

1.Assessyourcurrentlevelofactivity.Recordinyournotebookwhatgetsyoumovingandhowoften.Isitindoors?Outdoors?Withafriend?

2.Reviewyourcurrentexerciseprogramwithyourhealth-careproviderorapersonaltrainer,especiallyifitisintenseoryouhaveahealthcondition.Worktogethertochoosetheexercise(s)youlikebestanddevelopaprogramthat’srightforyou.

3.Makeacommitmenttofollowaprogramthatincludesatleast30–35minutesofmoderateexerciseeveryday.Ifyourfitnessprogramisextremeandcontributingtoyourillhealth,committoreducingituntilyouarehealthyandbalancedagain.

4.Ifyouareanathlete,workwithanalkalinecoachtobalanceyourlacticacidandtrainyourbodytoburnfatsinsteadofcarbs/sugarsforoptimalenergy.

Onceyoumakeonechange,you’llstarttoseeotherthingsshift—forthebetter.Moveyourbodyinsomewayeveryday,andyourmindwillbecomeclearer,yourenergywillimprove,andyourbodywillhealfaster.It’sproofthateverythingisconnectedandthatyounevercantellwherethatfirststepwilllead.

4LOW-IMPACTEXERCISEOPTIONSTheseactivitiesaregreatforanyone,anytime,especiallywhenyou’rehealingfromamedicalconditionorwhenyou’vebeeninactiveforawhile.AccordingtoDr.BrianClementoftheHippocratesInstitute,exercisecanspeeduphealingsignificantly.Do1oftheseorcombinethemforatotalof30–35minutesofdailyexercise.

•Rebounding.Neverheardofit?It’sjustbouncingonaminitrampoline,likewhenyouwereakid.Allyoudoisbouncewithoutallowingyourfeettoleavethetramp.It’sgentleonyourjointsandhelpstoimprovedigestionandelimination.Yourcalvesgetareallygoodworkout,asdoyourheart,blood,andlymphaticsystem,whichregulatestheimmunesystemandhelpstocleanupdebrisandreleaseacidsandtoxinsfromthebody.Thepumpingactionofyourcalvestriggersthemovementoflymphaticfluid,soreboundingforupto30minutes(allatonceorintwo15-minutesessions)jump-startsthelymph,issimpletofitintoyourday,andwillgreatlyenhanceyouralkalinelifestyle.Startwith2–3timesperweekandgraduallyincreaseyourfrequency.

•WholeBodyVibrating.Avibrationtemplateisasimpleplatformthatyoustandon.Itvibratesatvaryingdegrees.Tenminutesonthevibeislikea60-minutewalk,anditcanmoveandstimulatenearlyeverymuscleinyourbody.Thesemachineshavealsobeenproventoassistinrebuildingbonedensity.Whoknew?IusedthismachineeverysingledayasIhealedmyherniateddiskbecauseIwasunabletobounceandcouldn’twalkformorethanafewminutesatatime.Istillusemyvibrationplate,sometimesdoingstretchestoincreaseitseffectiveness.It’sgreatexerciseonitsown,

andmakesagreatwarm-uporrecoveryforanotheractivitysinceitreducesanyfatigueorpainyoumayfeelasyoubeginanewexerciseregime.

•Walking.Thisisasimpleexercisethatneedsnospecialequipment.Tryfor30minutesormore,butdon’tbeatyourselfupifyouonlyfitin10.Evenjust10–15minutesadayatabriskpaceisbetterthannowalkingatall.Andbreathe…breatheinthefreshair,andtakenicedeepbreathsofoxygentonourishandalkalizeyourcells.Allowyourmindtowanderorbequiet,orconnectwithacompanionalongtheway.Walkingdoesabodygood!

•Yoga.Thiscombinationofmeditationandstretchescalmsthemindandencouragescirculation,whichhelpstoreleasetoxinsfromthebody.It’slikemulti-tasking!Afteraclass,mymindfeelsrejuvenatedandmybodyfeelslikeastretchyrubberband.EventhoughInolongersufferfrombackpain,Iamstillcautiouswithsomeposes.Tellyourinstructorifyouhaveanyphysicallimitations;theycanhelpyoumodifyyourpracticesoyoudon’toverdoit.Onceyou’refamiliarwiththeposes,usingayogavideo(seeResources)athomecanmakeiteasiertofitexerciseintoyourday.

ADOPTAHEALTHYSLEEPROUTINE

AccordingtotheNationalSleepFoundation,mostadultsshouldbesleeping8hourspernight,butthenationalaverageisjust6.7hours.Notonlydoyoufeelcrankyandgroggywhenyou’resleep-deprived,butyourbodydoesn’thavethechancetodoallthedigestingandcleansinganddetoxingandrepairworkthathappenwhileyou’reatrest.Healthyeatingandexercisearen’tenoughtomaintainoptimalhealthifyourbodydoesn’tgetthechancetousethenutrientsandtakeoutthegarbage.

TRYTHIS:CultivateGoodSleepHygiene

1.Committosleeping8hourspernight.Recordinyournotebookwhatpreventsyoufromgettingenoughrest.Isitnotgoingtobedearlyenough?Difficultyfallingasleep?Orstayingasleep?

2.Reviewyoursleephygienewithyourhealth-careprovider,especiallyifyouarechronicallyundersleeping.Worktogethertoimplementchangesthatwillallowyoutogetenoughconsistentrest.

3.Takenapsifyouneedto,butdon’tletthesebeasubstituteforagoodnight’s

sleep.

EDUCATEYOURSELF

TheMind-BodyConnectionBynow,ifyou’vecleanedupyourdietandintroducedregularexercise,youareprobablynoticingthatallthegoodthingsyou’refeedingyourbodyarehelpingyouthinkclearlyandpositively.Itcanbeenormouslyempoweringtorealizeyou’vejustmovedyouracidicbodytoahealthier,alkalinestateandthatyouhavethemeanstocontrolyourhealthandwell-being.(IstillfeeleuphoricwhenIthinkabouthowluckyIwastodiscoverthiswayofliving.)However,thispositiveoutlookneedsnurturingsothatnegativethoughtsandfeelingsdon’tcreepin,takeover,andadverselyaffectyourphysicalhealth.Learningtocultivateabalancedmental,emotional,andspiritualoutlookiscriticaltoyouroverallsuccesswithanalkalinelifestyle.Thiswasahugepieceoflearningforme.Ihonestlycouldn’tseehowawhole

bunchofvegetables,greenjuice,andwatercouldpossiblychangethetoughcartilageofmyherniateddisk.Likethedoctorsandneurosurgeonswhoweretreatingme,IreallythoughtIwouldrequireserioussurgicalinterventiontorepairorreplacethedisk.ButsinceIabsolutelydidnotwantthehighlyinvasivesurgeryandsincenothingelsewasworkingandIwasstillinagony,Iwaswillingtogivealkalizingatry.Inadditiontochangingmydiet,Ilearnedhowtousevisualizationandthepowerofbelief.Ipracticedpicturingmydiskasperfect.Ihungimagesofahealthyspinewithperfectdisksaroundthehousetoremindmetoseemydiskasalreadyhealed.Afterjust3½monthsofalkalizinganddailyvisualization,Iwascompletelyfreeofpain(andIstillam)!Itfeltlikeamiracle.Icanhonestlysaythatmybeliefshelpedtoshapemyphysicalreality.BruceLipton,authorofTheBiologyofBelief,describesyourmindasthe

computerforyourbody.Ifyoutellyourbodyitcan’t,itcan’t.Ifyoutellyourbodyitcan,itcan.Thissamethinkingisattherootofmanymind-bodytherapies,andpracticingoneoracombinationoftheseactivitiesregularlyisagreatwaytoincreaseyourmentalstrengthaswellasyouremotionalandspiritualvitality.Trymeditation,prayer,yoga,taichi,hypnosis,guidedimagery,cognitive-behavioraltherapy,creativearttherapies,andsimplerelaxation.

Regardlessofwhatyouchoose,aregularpracticewillhelpyoubecomemoreconsciousofyourmentalstateandadjustyourcourseasnecessarytomanagestress,buildandmaintainapositiveattitude,andcreatemeaningfulrelationshipsinyourlife.Thisiswhole-bodyhealing,theoptimalwell-beingthatIwantforyou!

TRYTHIS:3WaystoPrepareYourMindandBody

1.AssessyourcurrentalkalinitybymeasuringthepHofyoururineandsaliva.Recordtheresultsinyournotebook.

2.Affirmyourcommitmenttoalkalizingyourlifestyle,fromyourdiettoyourexerciseprogramtoyouremotionalandspiritualhappiness.Writeyourintentioninyournotebook.

3.Begintoidentifyareaswhereyourlifestillfeelsoutofbalance.Recordtheseinyournotebook.Onyourownorwithsomeoneelse,brainstormstrategiesforfindingandworkingtowardbalancethatfeelsrightforyou.(Needsomeideas?GabrielleBernstein’sbookMayCauseMiraclesmighthelp.)

Achievingoptimalbalanceallthetimecanbedifficult.Wegetbusy,wegetinjured,ourrelationshipsgetstressed,ourmoodfluctuates.That’slife.Butthealkalinelifestylegivesyouthetoolstogetbackontrack.Ifyourdietisoutofbalance,returntotheDesireorAspirestagestocleanupyourdigestivetract.Ifyourexerciseroutinehasgonehaywire,seeifyoucanbiketoworkorfitinayogaclassatlunchtime.Ormeetafriendforawalkratherthantea—andmakeitaregulardate.Ifyoufeellethargicorburnedout,itcanbehardtogetoutoftherut.Trysomeofthesestrategiestoachieveafresh,newbalanceinyourlife:

•Discoveryourzestforlifebygivingyourselfpermissiontofollowyourpassion!Letgoofyournegativethoughtsorlimitingbeliefs.

•Workonexpressingyouremotionsopenly,respectfully,andconstructively.•Maketimetolistentoyourinnerdialogueandresolveanyoutstandinggrievances.

•Seekhelpifyouneedtojourneythroughtraumaandlosssoyoucanheal.

•Identifyyourstressorsandthenmonitorandreducethestressfromyourdayjob,yourhomelife,andyourrelationships.(Thiswashugeforme:IthoughtIwasbusy,notstressed!)

•Makeyourhomeandworkenvironmentsjoyfulplaces.•Surroundyourselfwithpositivitybyfirstembracingityourself.Bekind.•Discoveryourconnectionwiththeenergyfieldsthatsurroundyouandarewithinyou.

•Beconsciousoftheeverydaypersonalandhouseholdchemicals/cleanersyouuse;switchtohealthyalternatives,ifnecessary.

•Choosetolivesustainablyandempoweryourselfandothersbybuyingfairlytraded,organic,sustainablegoods;takingcareoftheEarth;andactingethically.

•Begracious.Doyourbesttodo,be,andlivewellwithoutharboringfeelingsofregretorguiltwhenyoufallofftrack.

Asoverwhelmingasthislistmayseem,ifyouslowlywakeupanddoonesmallthingeachday,youwillfindyourworldbecomingmuchcalmer,cleaner,andfarlesstoxicandyouwillbegintohealandfeelvibrantforyearstocome.Justknowingyouhavechoicesisanimportantstepinmanagingstressandalkalizingyourlifestyleforoptimalhealth.

Seehereforfulltext

OPTIMIZEYOURLIFEANDYOURLIFESTYLE

Analkalinelifestyle,inmyeyes,isaperspective.Itisachoiceandafeelingofwell-being.Itisdesiredbymanyandachievablebyeveryone.Itisthelifestylenaturedesignedustofollow.ThekeytotheAcquirestageismakingyouralkalinelifestylesustainable:balancingyourdiet,yourexercise,andyourmentalandemotionalwell-beinginawaythatworksforyouinthelongterm.

Remember,yourgoalistomakeatleast75%ofyourdietalkalinevegetables(withatleasthalfoftheseenjoyedrawandthebalancelightlysteamed)andtheremaining25%orlesscookedorrawhealthy,minimallyprocessed(butideallyunprocessed)acidicfoods;toexercisemoderatelyfor30–35minutesperday;andtobuildintimeforatleastoneactivitythatbringsyoujoyandmental/emotionalstrength.TheDailySnapshotshowswhatatypicaldayinmylifelookslike.Followallthedietaryguidelines,getinyourexercise,andfindyouremotional

balanceinawaythatworksforyou.Thekeyistoalwaysfindthejoyinlife:enjoysimplepleasuresandlivethemeaningfullifeyouweremeanttolead.OneofthedailyremindersinmydigitalcalendaristhisquotefromMayaAngelou:“Bepresentinallthingsandthankfulforallthings.”Enjoythecompanyofthoseyoulove,often,ingatherings,connectingandsharingwithnutritious,heartymealsandgoodconversation.Thisisavitalpartofeverycultureandahealthy,preciouspartoflife.Adaptandcreatefoodritualsthatfitwithyournewlifestyleandrespectthechoicesofthepeoplearoundyou;introduceotherstoyourfavoritedishesbysharingthem—butdon’tforceotherstofollowyourlead.Evenifwecanbesuccessfulinextendingourlifethroughanalkalinelifestyle,wewillonlyexperiencetruehealthwhenwearelivingauthenticallyandjoyfullyandinharmonywithothers.Bewillingtosharetheknowledgethatyouhavegainedandinspireothers

withyourwords,wisdom,andexperience.Thisdoesn’tmeanpushingtheinformationonthosewhoarenotinterested,butbeinggenerousandopenwiththosewhoare.Helpthemontheirwaytotheirownjourneytowardhealth.Remember,peoplewhoarehappyandoptimisticandlivingajoyfullifelivefarlongerandattractotherswhoalsolivethisway!

TRYTHIS:Bringjoytoyourownlifeandthelifeofothers

1.Inyournotebook,makealistofthethingsthatmakeyouhappy.2.Makeasecondlistofallthethingsyoucoulddotobringjoytoothers.3.Makeacommitmenttoembracepositivityandsharethatoutlookwithyour

family,yourfriends,andtheworld.

PREPAREFORTHEUNEXPECTED!

“Healingisamatteroftime,butitissometimesalsoa

matterofopportunity.”—Hippocrates

Thelongeryouconsistentlyfollowthealkalinelifestyle,themoreitwillfeellikesecondnature.Ifpainorchronicillnessmotivatedyoutochangeyourdiet,thenthinkingbacktothosedaysisagoodwaytostayontrack(becauseyouneverwanttowindupthereagain).Ifyourjourneywasn’tsodramatic,thenbuildingasupportnetworkcanbeagoodwaytostaymotivated.Whenyoucontinuetobeconsciousofyourchoices,yourfallbackswon’tbeasdamaging.Butyoucanstillloseyourway.Herearesomewaystostayaccountableforyourownwell-being:

PAYATTENTIONTOYOURMUCUSIknow,Iknow,thisissupposedtobeacookbook,butaclearannoyingnasaldripismyearlywarningsignthatmykidsorIhaveindulgedinacidictoxins.Mucusnaturallyassistsinbufferingtheseacidsandreleasingthemsafelyfromthebody.Toomuchmucus,ofcourse,meansalowerpH,whichcreatesanenvironmentthatbreedsbacteriaandleadstoinflammation.So,atthefirstsignofadrippynose,outcomesthechlorophyll(Iuseliquidchlorophyll)andsupergreenspowder.Wealsostarttoconsume90%alkalinefoodsormoreandextradosesofgreenjuice,alkalinewater,goodoils,andmineralsalts.Wemakesurewegetsomealkalizingexerciseandlotsofrest,andweavoideveryspeckofsugar.Ikeepthetissueboxhandy!

Besuretoavoiddecongestantsandotherover-the-countermedicines—letthemucusflowanddoitsjobsobacteriaandvirusescannotsetupcamp!Ifyouareveryacidic,thatmucusmaybeaccumulatingtopreventthemfromdamagingthebloodandtissues.Insteadofadrippynose,youmaydevelopstickymucus—athickernasalorlungcongestion—asthma,poordigestion,orlightheadedness.Alkalizingyourlifestyle,boostingyouralkalinesupplements,andhydratingyourbodywillgraduallygetridofthemucusandclearupthesesymptoms.

•CheckyourpHlevelsonthe1stofeachmonthtoseeifyouaremaintainingyouralkalinebalance.

•ReviewyourweekeverySundaynight.Ifitwasaprettybalancedweek,giveyourselfapatonthebackandcarryon.Ifyouveeredoffcourse,justmakeacommitment(writeitdownwithspecifics)toincreaseyourintakeofalkalinefoodsandsupplements,maintainyourexerciseprogram,andbalanceyouremotionallife.Needtocreatethehabitofcheckinginwithyourself

regularly?Placeastickynoteonyourbathroommirrorthatsays“IsitSundaytoday?”

•Keepajournal,andrecordyoursuccesses,yourfavoriterecipes,andyourzigsandzagsfromthelifestyle.Thisinformationwillhelptoreinforcethepositive,motivateyoutostayontrack,andhelpyouanticipatewhenyou’relikelytoloseyourwaysoyoucanstrategizewaystoavoidit.Whenlifegetsbusyoryou’retraveling,useyourjournaltoplandinner,whatfoodstosoak,orwhenandwheretofindayogaclass!

•Rewardyourselfbycelebratingmilestoneswithatreatlikearelaxingmassage,apedicure,acozynewsweater,orevenjustacandlelitbubblebath.Positivereinforcementonlybreedsmorepositivebehavior.

•Committoaveggiefeasttwiceayear,orhoweveroftenfeelsrightforyou,andmarkitinyourcalendar.Feastonyourownorfindapartnertojoinin,evenifit’sjustfor1day.Joinanonlinegroup(seeResources)foraddedsupport,ifnecessary.

•Ignorethenaysayersandtakeprideinyourachievements.Changealwaysinvolvesresistance,whichcanmakeyou—andothers—doubtyourchoices.Thoseinnergremlinsareyourfears—andthefearsofotherswhoareafraidthey’llneedtochangetoo—soacknowledgethemandthenstandstrong.Youknowyou’remakingpositivechanges,somakeanothergreensmoothieandtoastthegoddessofkaleoryourAlkalineSister!

•Developasupportnetworkofcheerleaders,like-mindedfolks,andprofessionalswhocanteach,guide,andsupportyoualongtheway.Ifyouusefoodasanemotionalcomfortintimesofstress,seekoutagoodcounselorwhocanhelpyougettotherootofyourissuesandsolvethemsotheydon’tgetinthewayofyouralkalinejourney.Ifyoutendtogetsidetrackedwhileonvacationoraroundtheholidays,workwithanalkalinecoachoranonlinesupportgrouptohelpyougetbackontrackifyouneedhelp.

TRICKYFOODSHowisitthatsomefoodsalwaysseemtosenduswayofftrack?Beespeciallycarefulwith:

•wine(remember,ittakes8glassesofalkalinewatertoneutralize1glassofwine)

•darkchocolate(choose90%cacao,withoutrefinedsugar)

•caffeine(1–2timesaweekatmost)

•sugar(thisoneistheworst!)

•wheat(choosespeltifyoucan)

•dairy(especiallycheese!)

Thesetendtocreepbackintoourdietasasocialthing,notjustoncebutoften.Ifyoufindyourselfconsumingtheseregularly,embraceacleansingregimetoregainbalance.Committoaveggiefeast1dayaweekor1dayevery2weeks,oratleaststicktojuicesuntillunchtimeafewdaysamonthandhaveabigsaladfordinner.Thiswayyou’llmaintainthefruits(umm,Ishouldsay“veggies”)ofyourlabor!

Remember,nooneisperfect,somostofall,don’tbedownonyourself.Setagoaltobeginagainandthenjustgoforit!Gobacktothatmentalsnapshot(orselfie)youtookwhenyouwerefeelinghealthyandvibrant.Openyourjournalandrereadjusthowcleanandaliveyoufeltaftercompletingtheveggiefeast.Workyourwaybacktoyouralkalizingcommitmentwithwhateversupportittakes,’cuzyoudeservetofeelgreat!

EMBRACETHEBENEFITS

Bychoosingtoalkalizeyourlifestyle,youhavetakenonresponsibilityforyourownhealth.Thisisthemostempoweringstepyoucantaketoimproveyourqualityoflife,forgood.Younowhavethenecessarytoolstochooseoptimalwell-beingatanytime.Ifyouhavefollowedthe4stepsofthealkalizingprogram—orevenifyou’ve

justjumpedinattheAspirestage—youhavelearnedmoreaboutyourbody,fromitsstrengthsandweaknessestohowbesttoworkwiththesetoimprove

fromitsstrengthsandweaknessestohowbesttoworkwiththesetoimprovedigestion,reducecravings,andovercomeyeastovergrowths.Youhaveaclearerpictureofwhatitmeanstoalkalizeyourmealsandwhatfoodsgenerateacidityinthebodyaswellashowtobalancethemwithalkalinemineralsupplements,mindfulmeals,andalkalinethoughts.Youhavelikelyimprovedyourdietanddigestion,evenifyou’vejustbeguntomakesmallchanges.Andyouarereapingthebenefitsofvibrantenergyanddiminishingill-health.Perhapsyouhavereachedoutorhaveaplantoconnectwithnew

communitiesthatalignwithyouralkalinejourney,ormaybeyouhavedeepenedyourpersonalrelationships.Perhapsyouhaveevaluatedyourwork-lifebalanceandconsciouslyminimizedyourstressload.Ifyouhaveexpandedyourhealthierchoicestoincludeallareasofyourlife—fromalkalizingyourexercisetobuyingorganicorswitchingtolesstoxiccleaningproductsinyourhome—youwillberewardedwithgreaterpeaceofmindandahealthierYou.Congratulations!Youarewellonyourwaytooptimalwellness.

WHAT’SNEXT?

Thisiswhenthealkalinepartybegins!Woohoo!Hip,hip,hooray!MakeyourselfabeautifulcelebratoryPancakeCakeandshareitwithyourlovedones,orsimplymaketimeforyourveryfavoriteactivityandbaskinthefeelingofvibranthealththatyouhavecreatedforyourself.Lookinthemirror,acknowledgeyourselfforregainingcontrolofyourhealth,andgivethanks.Yourjourneydoesn’tendhere.Ihavebeenalkalizingmylifestyleformany

years,butIcontinuetolearnaboutmybody,abouthowitrespondstodifferentsituations,andabouthowtoenhancemywell-beingwithcomplementarypractices.Manynaturalhealth-careprovidersandholisticpractitionerscanhelpyoutofine-tuneyourhealththroughthyroidandadrenalhormonetesting,hairanalysis,andmetabolictyping,andtodeep-cleanspecificpartsofyourbodythroughlymphaticmassage,livercleansing,colonhydrotherapy,infraredsauna,andevenchiropractic.Lookforworkshopsofferedbyspecialistsinyourowncommunity;theyareoftenfoundadvertisedonbulletinboardsatyourlocalhealthfoodstore.TheresourcesectionatthebackofthisbookincludeslinkstowebsitesandrecommendedbooksthatprovidemoreinformationaboutmanyofthetopicsI’vecovered.Whateveryoudo,continuethismagnificentjourneytolivingwell!TheAriesinmeencouragesyoutogentlyshareyourjourneywithothers,

particularlythosewhoarecuriousaboutthechangesyou’vebeenmaking.(Sharingwithpeoplewhoarenotinterestedisnotonlydiscouragingbutalsoputsdoubtinyourmind—trustme,I’vebeenthere!)Justbetheexampleandlivethelife.Peoplewillseehowyouglow,noticeyourboundlessenergy,andwanttoknowwhatyoursecretis.Youcanbepartofthemovementtowardglobaloptimalwellnessjustbytakingcareofyou!Andpleasestayintouch!Iblogatwww.alkalinesister.com,whereyou’llfindarticlesaboutalkalizing

yourlifestyleandmanymorerecipes(andprettypictures,ofcourse!).Ifyoucreateanyyummyones,sharetheminthecomments.YoucanalsofollowmeonInstagram(@alkalinesister),whereIshareevenmorerecipesandprettypictures,oronPinterest(alkalinesister),whereIamconstantlycompilingawealthofalkalineinformationforyou.Whereveryouconnectwithme,besuretosayhelloandletmeknowhowyouaredoing.IamincrediblyinspiredbyYou!AsyourAlkalineSister,Itrulycareaboutyouandyourjourneyandyourwell-being,andI’lldomybesttoansweryourcommentsandquestions.JidduKrishnamurtisaid,“Itisnomeasureofhealthtobewelladjustedtoa

profoundlysicksociety,”andmytruehopeisthatyoufindyourwayandlivethewildlyvibrantlifeyouweremeantto,freefromsicknessanddisease.Anothergreensmoothiecheertoyou!Nowlet’seatsomeyummyalkalizing

food!

TRYTHESE3RECIPESforyournewlifestyle

RhubarbAlmondScones

ThaiSpaghettiSquashNoodleswithSweetChiliSauce

RawRavioliwithPestoandMacadamiaCheeze

GETTINGSTARTED

Therearenorealrulesabouthowtoprepareforalkalizing

yourlife.Ifyouareanythinglikeme,you’lljustdive

rightintoyourfavorite-lookingrecipe,gatheringthe

necessaryingredientsandtoolstogetstarted,andthen

testingyourskillsasyougo.

However,there’snodenyingthatawell-stockedand

organizedkitchenhelpsmakemealprepeasier.Inthe

followingpages,you’llfindinformationaboutthetools

andfoodsIliketohaveonhand,andsometipsforsoaking

andsproutingbeans,grains,andnuts—incasedoingthisis

newforyou.

Whenyougettotherecipes,don’tgettoohungupon

measurements,ingredients,orequipment,becausealittle

tweakhereortherewon’tspoilanyrecipeinthisbook.

Manyofthesedishesaredesignedtogotogetherwith

others,somixandmatchasyouplease.

Lastly,besuretonotethatthereare3differentkindsof

recipes—purelyalkaline,alkalinebalanced,andmildly

acidic(seethispage)—selecttheonesthatareappropriate

forwhereyou’reatinyouralkalizingjourney.Alrighty,

offyougo…

What’sinMyAlkalineFridgeandFreezer?

Iamaddictedtoveggiesandusuallytrytocramallthoselistedbelowinmyfridgeatonce,butbuythefoodsyoulovethemostinquantitiesyou’lluse.Choosethefreshestlocal,organicgroceriesyoucanfindandpopthe

veggiesintogreenproducebagstomaximizetheirfreshness.

Greens:arugula,babygreens,butterlettuce,chard,dandeliongreens,kale,mâche,romaine,curlyorleaflettuce,spinach,wheatgrass(nowandthenorwhenveggiefeasting)Vegetables:beets(allcolors,keepthetops);bellpeppers:red,orange,yellow;bokchoy;broccoli;cabbage:red,napa,savoy;carrots(keepthetopsforjuicing);cauliflower;celery(organiconly);lotsofcucumbers;jicama;kohlrabi;zucchini;andseasonally,wintersquash,sweetpotatoes,radishes,Jerusalemartichokes,artichokes,asparagus,Brusselssprouts,greenbeansSprouts:garlic,mung,onion,pea,radish,soybean,sunflowerFreshherbs:basil,cilantro,dill,mint,parsley,andseasonally,rosemary,thyme,chives,andsagegrowoutsidemydoorAlkalizingfruits:avocados,freshyoungcoconuts,whitegrapefruit,lemons,limes,tomatoesOtherfruits:cantaloupe,watermelon(inseason,inmoderation),organicberries(inseason),greenpears,greenapples,mangoes(allinextrememoderation)Roots:freshginger,freshturmeric,andburdockrootsHealthyoils:Udo’s3-6-9oil,flaxoil,hempoil,fishoil,grapeseed,hazelnut,almond,andsesameoilsMylks:organicalmondmylk,coconutmylk(andpurecoconutwater)Staples:homemadesaladdressings,pesto,hummus,savorynutsprinkleRawnuts,seeds,andflours:almonds,Brazilnuts,cashews(thefreshestrawcashewsIcanfind),hazelnuts,pecans,pinenuts,rawpistachios,walnuts,flaxseeds,hemphearts,pumpkinseeds(pepitas),sesameseeds,sunflowerseeds,almondflour,coconutflourSeedandnutbutters:rawalmondandsunflowerbutters,tahini(rawsesamebutter)Freezer:freshlocalfish(usuallyPacificsalmon);organicedamame;organicberries;VeggieBouillonCubes;pesto;sproutedgrainunleavenedbread(i.e.,Mannabread);sproutedgrain,spelt,orbrownrice;extraflours,nuts,orseedstomaintainfreshness

What’sinMyAlkalinePantry?

Thedrygoodsthatroundoutthislifestyle!Iluuuvtoeatveggiesontheirown,butwithjustafeworganicspices,otherflavorings,andlow-alkalinenuts,grains,orseedsIcanturnthemintomanydifferentandreallytastymeals.Askthestaffinyourlocalorganicmarketforatourifsomeofthese

goodiesarenewtoyou.

Spices:allspice,blackpepper,cardamom,cayennepepper,chipotle,cinnamon,cumin,Madrascurry,driedmustard,nutmeg,onionpowder,oregano,paprika,smokedpaprika;freeze-driedordriedherbs(organic,non-radiated)asinbasil,dill,oregano,thyme.

Flavorings:purevanilla(groundorbeansoralcohol-freepureliquidextract);salts(Celtic,Himalayan,Maldon,realunrefinedseasalt);freshgarlic,onions(sweet,white,orpurple,orshallots),BraggLiquidAminos(anon-fermentedsoysauce),kombu,dulse;rawcacao,carobpowder,lucuma;sundriedtomatoes.Grains:brownrice,wildrice,blackandredrice,wholekamut,wholeandflakedspeltSeeds:buckwheat,quinoa,quinoaflakes,chia(blackorwhite),millet,kaniwa,amaranth,teffFlours:almond,amaranth,brownrice,buckwheat,chickpea,kamut,quinoa,sproutedspeltLegumes:driedorganicchickpeas,whitebeans,pintobeans,splitgreenpeas,mungbeans,lentils(red,black,green)Oils:cold-pressed,extra-virginrawoils,includingolive,coconut,avocadoOlives:cured,dehydrated,andvinegar-freePasta:buckwheatsoba,quinoa,kamut,brownrice,speltHerbalteasandcoffeereplacement:organicmint,rooibos,herbalchai,paud’arco,ginger,chamomile,licorice,roastedchicory,orroasteddandelionrootCrackers:organicrice(plainorseasonedwithseaweed),rawvegetablecrackersSweeteners:chicoryroot(inulin),coconutnectar,lucuma,maplesyrup(pure,organic,inextrememoderation,bestkeptinfridgeonceopened),stevia,yacónsyrupThickeningagents:agar,arrowroot,tapiocastarchCoconutproducts:thick,full-fatorganiccoconutmylk;coconutmanna/cream;dried,flaked,orshredded,organiccoconutMylks:storeboughtorganicunsweetenedalmond,hazelnut,orhempmylks,forwhenyoudon’thaveyourownnut/seedmilkonhandDriedunsulfuredorganicfruit:gojiberries,sourcherries,goldenberries,figs,dates(allinextrememoderation)

SOAKING,COOKING,ANDSPROUTINGBEANS,LEGUMES,GRAINS,NUTS,ANDSEEDS

Inaperfectworld,allofuswouldsoakourgrains,seeds,nuts,legumes,andbeans.Soakingremovesbitternessandimprovesthebody’sabilitytodigestthesefoods,anditiswhatearliergenerationsdiduntilmodernfoodprocessingtookover.Sproutingmakesthesefoodsevenmoredigestiblebyallowingthem

tookover.Sproutingmakesthesefoodsevenmoredigestiblebyallowingthemtogofromacid-formingtomorealkaline,andsproutsarebiogenetic,whichmeanstheycantransfertheirlifeforcetoyourbody.Allgrains,seeds,nuts,andlegumes/beanscontainphyticacidandenzyme

inhibitors,andsomecontainoligosaccharides.Collectively,theseareknownasanti-nutrients.Phyticacidprotectstheseedofaplantfromgerminatingtooearly,butifitisnotreleasedbeforecookingandeating,itcanbindwithcalcium,zinc,magnesium,iron,andcopperinthefood,preventingyourbodyfromabsorbingthesebeneficialminerals.Enzymeinhibitorsareproteinscreatedbyaplanttoprotectitselffrompredators.Theyblocktheproperfunctioningofthedigestiveenzymesinplant-eatinganimals,includinghumans,whichmeanswecan’tproperlymetabolizeandabsorbnutrientsfromourfood.Forexample,whentrypsin,ourenzymeresponsiblefordigestingprotein,cannotdoitsjobproperly,thebodycompensatesbysecretingtoomanyenzymesinthepancreas—wheretrypsiniscreated—whichisverytaxingonthebody.Mineraldeficienciesarealsoacommonresultofenzymeinhibitors.Notgood!Oligosaccharidesarecomplexsugarsthataplantusestosendsignalsthathelpitgrow,develop,andrespondtochangesinitsenvironment.However,humanshaveahardtimedigestingthesesugarsaswedon’thavetheenzymetodoso.Soakingthesefoodslongenoughtoallowthemtogerminate—typicallyabout

24hours—activatesanenzymecalledphytasethatbreaksdownandneutralizesmostofthephyticacid.Addingagoodsqueezeoflemonjuicetothewaterwhensoakingyourgrainscanhelpneutralizethephyticacidtoo.Germinationalsoneutralizesmostoftheenzymeinhibitors.Soakingharderbeanssuchaskidney,black,andnavybeansinwaterwithapieceofkombuseaweedalkalizesthesoakingliquidandhelpstominimizetheoligosaccharides.Ifyoudon’thavekombu,substitute1teaspoonofbakingsoda.NutsandseedscanbenefitfromapinchofHimalayansaltinthesoakingwater.

FRESHVERSUSCANNEDOne15-ouncetinofbeanswillgiveyou:1½–1⅔cupsofcookedbeans

Onecupofdriedbeanswillgiveyou:2–3cupsofcookedbeans

Onepoundofdriedbeanswillgiveyou:5–6cupsofcookedbeans

Thegoodnewsisthatwithanalkaline-balanceddiet,youwillprobablybeeatinglessofthesefoodssincemostgrains,seeds,nuts,legumes,andbeansareacidic,unlesstheyhavesprouted.Soakthemifyoucanor,inapinch,choose

tinnedbeansandlegumesfromcompanieslikeEdenOrganicsthatsoaktheirproductsovernight,addkombutothesoakingwater,anduseBPA-freetins.Lookforsoaked/sproutedfloursandnutbuttersifyoucanfindthem.Ifyoucan’t,youcanmakeyourown.Yournextbestbetistotakeadigestiveenzymewithyourmealtohelpyourbodybreakdownthefoodmoreeffectivelywhileminimizingthenegativeeffectsoftheanti-nutrients.Doyourbestandminimizethethingsthatyounowknowarenotoptimal,but

don’tfret.Worryingwilljustcausemoreacidity,andwedon’twantthat!So,yousee,soakingandsproutingarekindofworthit,eveniftheytakesomegettingusedto.

SoakingYourBeans,Legumes,Grains,andNuts

1.Placethegrains,seeds,nuts,beans,orlegumesinabowlanddiscardanythatarediscoloredorbroken.Rinse2–3timesuntilthewaterrunsclear.

2.Coverwith3inchesoffilteredwater(unlessotherwisenotedasinseeds).Addthesuggestedalkalizingagent,coverwithaplateoralid,andconsultthetableforsoakingtimes.Forlongersoaks,12–24hours,rinsethehalf-soakedfoodpartwaythroughandcontinuetosoak.

3.Drainandrinsewell.(Savethesoakingwaterforyourhouseplants;theyloveit!)

4.Sproutyourfood,eatitrawasinchia,orgoaheadandcookit.

CookingBeans,Legumes,Grains,andSeedsCookingtimesmayvaryaccordingtotheageofthedriedgoods,howthey’vebeenstored,andyourownpersonalpreference.

1.Placethesoaked,rinsed,anddrainedfoodinalargepotfilledwithfilteredwaterandaddkombuorlemonjuice(oraddsaltonlyinthelast14ofthecookingtime)andanyseasoningsasperthedirectionsinthechartortherecipe.Bringtoaboil,uncovered,skimoffanyfoamthataccumulatesontop,andthenturndowntheheattolow.

2.Forbeansandlegumes,simmer,uncovered,checkingperiodicallytobesurethereisenoughwaterinthepot,untilthefoodissoftbutnotmushy.Forgrainsandseeds,simmer,covered,checkingperiodicallytobesurethepotisnotboilingdry,untiltheliquidisabsorbedandthefoodissoftbutnotmushy.(Seethechartforcookingtimes.)

3.Removethepotfromtheheat.Drainthebeansandlegumesandaddtoyourrecipe.Allowgrainsandseedstostand,covered,for5–10minutesandfluffwithaforkbeforeusing.

6REASONSTOSOAKYOURFOODS

1.Soakingimprovesdigestibilitybyremovingphyticacid,enzymeinhibitors,andsomeoligosaccharides.

2.Soakingyourownfoodsishealthierthanbuyingtinned.Yougetlesssalt,noBPA,andmorevarietiesofheirloombeansandlegumes,andyoucancookthemtoyourpreferredtexture.

3.Soakingnutsandseedsgivesthemmoreflavorandaricher,creamiertexture.

4.Soakingcanreduceyourcookingtimebyupto1/2,especiallyforlargedriedbeans.

5.Soakingcostslessandyieldsmore.Drygoodscostabout1/5thepriceoftinnedorprocessedequivalents,and1cupofdriedbeansyieldsnearlydoublewhatyougetinatypicaltin.Becauseit’snoextraeffort,you’llbeinclinedtosoakdoubleortriplebatchestouseinotherrecipesorfreeze.

6.Soakingreducesyourcarbonfootprintbyreducingpackagingwaste,especiallyifyougrow,harvest,anddryyourownorbuyinbulkandstoreinreusableglassjars.

SPROUTFORHEALTH!Whenweeatplantsinsproutedform,notonlyaretheyeasiertodigest,theyaredramaticallyhigherinnutrients:

•vitaminB6increasesby500%•folicacidincreasesby600%•riboflavinincreasesby1300%

Andtheirlifeforceistransferredtoyourbody,whichprovidesenergy.

SOAKINGANDCOOKINGCHARTFORBEANS/LEGUMES,GRAINS,NUTS,ANDSEEDS

DRIEDFOOD(1CUP) SOAKINGTIME

WATERTEMP.

VOLUMEOFCOOKINGWATER

ALKALIZINGAGENT

COOKINGTIME*

APPROX.YIELD

BEANS/LEGUMESCannellini(whitekidneybeans)ornavy(greatnorthernbeans)

8–12hrs warm 3½cups 3-inchpieceofkombu

60–100mins

2½cups

Chickpeas(garbanzobeans)orblackbeans

8–12hrs warm 4cups 3-inchpieceofkombu

60–90mins

2¼cups

Kidneybeansorpintobeans

8–10hrs warm 3cups 3-inchpieceofkombu

60–90mins

2¼cups

Lentils,brown,green,orblack

7–8hrs warm 2cups 3-inchpieceofkombu

20–30mins

2¼cups

Lentils,red 7–8hrs warm 2cups 3-inchpieceofkombu

10–20mins

2½cups

Mungbeans 4–8hrs warm 2½cups 3-inchpieceofkombu

50–70mins

2cups

GRAINSAmaranth 7–8hrs warm 2cups 1Tbspof

lemonjuice12–15mins

2½cups

Buckwheatgroats 7–8hrs warm ¼–½cup 1Tbspoflemonjuice

3–5minutes

2½cups

Kaniwa 7–8hrs warm 2cups 1Tbspoflemonjuice

10–15mins

2cups

Millet,hulled 12–24hrs warm 3–4cups 1Tbspoflemonjuice

10–15mins

3½cups

Quinoa 8–24hrs warm 1¾cups 1Tbspoflemonjuice

15–20mins

3½cups

Rice,blackorbrown 7–8hrs hot 2½cups 1Tbspoflemonjuice

30–40mins

3cups

Speltandkamutberries 12–24hrs hot 2–3cups 1Tbspoflemonjuice

30–45mins

2½cups

Teff 7–8hrs warm 2–3cups 1Tbspoflemonjuice

5–20minutes

3½cups

ActivatedNUTSandSEEDS(upto1cup)Almonds 8–12

hrs**roomtemperature

3cups ½tspHimalayansalt

n/a 2cups

Cashewsandmacadamias 2hrs** roomtemperature

3cups ½tspHimalayansalt

n/a 2cups

Hazelnuts,brazilnuts,andpistachios

8hrs** roomtemperature

3cups ½tspHimalayansalt

n/a 2cups

Pecansandwalnuts 4hrs** roomtemperature

3cups ½tspHimalayansalt

n/a 2cups

Pinenuts 6hrs** roomtemperature

3cups ½tspHimalayansalt

n/a 2cups

Walnuts 4hrs** roomtemperature

3cups ½tspHimalayansalt

n/a 2cups

Buckwheatgroats 30mins–8hrs**

roomtemperature

1½–2cups

½tspHimalayansalt

10minsifcooking,canbeeatenrawaftersoaking

3cupswhencooked(2cupswhensoaked)

Chiaseeds(1Tbsp) 20–30mins

roomtemperature

3Tbspsoakingwater

n/a n/a 3Tbspsoaked

Flaxseeds(1Tbsp) 15–30mins

roomtemperature

3Tbspsoakingwater

n/a n/a 3Tbspsoaked

Pumpkin/sesame/sunflowerseeds

6–8hrs roomtemperature

3cupssoakingwater

½tspHimalayansalt

n/a 1½cupssoaked

*Note:Cookingtimesespeciallyforbeansandlegumesareveryapproximateastheageofdriedfoodsistoughtodetermineandtypicallyolderdriedfoodswilltakelongertorehydrate.

**Refrigeratenutswhilesoaking.

DON’TSKIPTHESOAK!Anyamountofsoakingisbetterthannosoakingatall.Ifyou’reshortontime,aquicksoakwon’teliminateasmanyanti-nutrients,butitwilldecreasethecookingtimeofdrygoods.Andjustcookingyourfoodhelpstoreduceitsanti-nutrients.

•Foraquicksoak,coverthesorteddriedbeansorlegumeswith4inchesoffilteredwater.Bringtoafullboil,uncovered,for1minute,removefromtheheat,cover,andallowtositfor1–4hoursatroomtemperature.Drainandrinsewell.Thencookasdirected.

SproutYourBeans,Legumes,Grains,andNuts

1.Place¼cup(ifsproutingforgreens,e.g.,alfalfasprouts)orupto1cup(ifsproutingfortailsonly,e.g.,mungbeans)ofyoursoakedbutuncookedfoodineachsproutingtray(seeResources)orplaceina1-quartmasonjar.Coverthetrays(orjar—sproutwiththejarinvertedtoensuregooddrainage)tightlywith2–3layersofcheesecloth,andplacetheminawarm,darkspot.

2.Twoto3timesperday,rinsetheseedsunderrunningwater(tapwateris

fine)forafewminutesanddrainthemwell.3.Allowthesproutstogrowuntiltheyreachthedesiredlength.Iftheyare

slimyortastesour,startagain.Yourseedscouldbepoor.Ormaybeyousoakedthemtoolong,ordidn’trinsethemenough,ordrainthemproperly.(Rancidsproutscanmakeyouveryill,sousecaution.)

4.Usethesprouts,bothrawandlightlycooked,inwraps,salads,stir-fries,soups,andjustontheirown.Mydaughtermunchesonsproutedmungbeansasanafter-schoolsnack!Transferleftoverstoacontainerorproducestoragebagandrefrigeratenutsandseedsforupto2days,rinsingdaily,orsproutedbeansorgrainsforup5days.

5.Youcanalsodehydrateanyofyoursproutedfoods.Spreadthemondehydratortraysandallowthemtodryat115°F(orplacethemina150°Foven)forupto24hours.Eatoutofyourhand(nutsorseeds)orgrindintoflour(nuts,seeds,grains,beans,andlegumes).

*Note:Theonlynutthatwillsproutaweebudofatailisalmonds,asmostnutsare pasteurized and will no longer germinate, but you must purchase non-pasteurizedalmonds.

SPROUTINGCHARTFORBEANS,LEGUMES,GRAINS,NUTS,ANDSEEDS

FOOD QUANTITY SOAKINGTIME

NO.OFRINSES/DAY

DAYSUNTILHARVEST

OPTIMALHEIGHT

APPROX.YIELD

Alfalfa 2Tbsp 6–8hrs 2–3 3–6 1–2inches 1½cupsAlmonds,unpasteurized

1cup 8–12hrs 2–3 1–3 ⅛inch 1½–2cups

Broccoli 1½Tbsp 4–8hrs 2–3 3–6 1–2inches 1½cupsBuckwheat 1cup 1hr 3(rinsewell) 1–2 ¼–4inches 2–3cupsChickpeas(garbanzobeans)

1cup 8–12hrs 2–3 3–6 ½–1inch 3cups

Lentils 1cup 8–12hrs 2–3 2–4 ½–1inch 3cupsMung 1cup 8–12hrs 2–3 1–2 ½–1inch 3cupsPeas 1cup 8–12hrs 2–3 2–3 ½–1inch 2cupsPumpkinseeds,hulled

1cup 8–10hrs 2 3–6 upto¼inch 2cups

Radish 1½Tbsp 6–8hrs 2–3 3–6 1–2inches 1½cupsSoybean 1cup 16hrs 3 3–5 ½–1inch 3cups

Sunflower,hulled 1cup 6–8hrs 2 1–2 upto¼inch 1½cupsSunflower,unhulled

1cup 8hrs 2 2-4 2–3inches 3cups

FINDINGYOURROUTINE

Anythingyoucandotosimplifyyourmealsisgoingtomakeiteasiertoembracethislifestyle.HereareafewtricksIuse.

1.Aimfor2groceryshopseachweeksoyouhavevegetablesonhandatalltimesforsnacks,meals,andjuices.Igotothefarmers’marketonceaweek,thensupplementwithproduceandfreshpantryitemsfromanorganicgrocer.

2.Joinalocalcommunity-supportedagriculture(CSA)co-opandhaveaboxoffarm-freshvegetablesdeliveredweeklyorpickthemupatthefarm.Thisisagreatwaytopushyourboundarieswithlovelyvegetablesyoumightnotordinarilyselect.

3.Plantyourowngarden—evenjustapotoffreshherbsortomatoes—onyourbalcony,inyourbackyard,orinalocalcommunityplot.

4.Makedoublebatchesofyourfavoriterecipesandenjoytheleftoversforlunchesoranotherdinner.Thisincludessalads,topairwithcookedfoodslikericeorquinoa,andtoloadupwrapsinajiffy.

5.Buylotsoflemonsandavocadosatvariousstagesofripenesstomakequicktoppingsandtastydressings.

6.Keephealthyhomemadedipsandspreadsathandtoservewithrawveggies,rollintoawrap,oreatwithasalad.Makeadoublebatchofhummus(thispage)orapestoandfreezehalf.Overtime,you’llbuildareservetodrawfrom.

7.Useyourslowcookerandyourricemakertopreparemealsaheadoftime.Poponapotofbrownriceormilletinthemorningandyou’llhavethestartofasimpleporridgeorricedish.Topwithabitofbrothordressing,agoodhandfulofgreens,somegratedveggies,andaslicedavocado.

8.Soaksomethingeveryotherday,eitherlentils,nuts,seeds,oragrain,andtheneithercookitorcontinuetosproutit.Nutsmakegreatsnacksonthego,

butbesuretodatethejarswhensoakingandrinsethecontentsdailytoensurefreshness.

9.Growabatchofsproutsormicrogreensonceaweekormore.Usethemtodressyoursaladsanddishes,andbesuretoincludeyourkidsintheprocess.

GUIDETOTHERECIPES

PURELYALKALINERECIPES

Youcan’tgettoomuchofthese100%alkalinefoods!Eatthemanytime.Ifyouareveggie-feastingintheDesirestage,choosethejuicedandblendedrecipesonly.

Juices,Smoothies,andNourishingDrinksFamilyGreenJuice**SweetGarlickyVegJuice8-VegJuiceandBrothTuscanSunshinewithTurmericAlkalineGreenJuiceLeanintoGreenJuiceBlenderGreensLemon-LimeGreenGoodnessSavoryGreenJuiceShakeAlkalineGreenSmoothieChiaMintSmoothieGreenDrinksFlavoredWatersLemon-LimeChiaFrescaCreamyAlmondMylkGreensChiaBubbleTeaDigestionTea:TwoDeliciousWaysCoconutAlmondNog

BreakfastChiaSeedBreakfastPorridgesWarmCardamomBuckwheatPorridgeRawBuckwheatMuesliwithGinger,Grapefruit,andAvocado**BreakfastSeednolawithCoconut,Lime,andGingerGoodMorningBroccoliniandBeansSproutedBuckwheatSilverDollarPancakeswithAlmondSyrup

SaladsGreekSalad**TheSeriouslyAlkalineSaladVeganCrunchyThaiGreenSalad

RawVeggieNoodlePastawithShellingPeasSproutedMungBeanswithAnchoChiliandAvocadoCauliflowerTabbouleh

SoupsandWrapsRawGreenSoupwithAvocadoandBasilCreamyDillandSpinachDetoxSoupSoupofCeleriac,SweetOnion,andFreshMintHummusandVeggiesWrappedinChardLeaves

WarmedVegetables,Legumes,andGrainsSteamedAsparagusandSnowpeaswithLemonParsleyGremolataCrushedEdamame,Peas,andMintoverSpringGreenBeansThaiSpaghettiSquashNoodleswithSweetChiliSauceCauliflowerPizzettes

SavoryBitesandHealthySweetTreatsGreenBeanFriesHempChipotleKaleChips(+KaleCaesar)MintandLimeEdamameSnackCoconut,Lime,andBasilTarts

HomemadeStaplesFlavoredSalts**HealthyVeganButterVeggieBouillonCubesSpringPeaandEdamameSpreadTomatoPestoJuicyRawHerbedCrackersCaesarDressingSweetCoconutCurryDressingAsianDressingGingerandHempDressingWhippedCoconutCreamNon-FermentedVeganVanillaBeanYogurt

ALKALINEBALANCEDRECIPES

EnjoytheserecipesintheInspirestageandasyoumaintainthelifestyleintheAcquirestage.Addagreenjuiceoragreensaladtorampupthealkalinityoftheserecipes!

Juices,Smoothies,andNourishingDrinksGreenDandelionLemonade

PinkJuicewithBurdockRootMintedYellowWatermelonCoolerCreamyAvocadoBreakfastJuiceBlendAvocado,Pear,andMintSmoothieCreamyMelonandRomaineSmoothieCreamyChaiHempSmoothie*Chai-spicedHempMylk*LavenderAlmondMylk*TheHealthyLatte

BreakfastBreakfastSaladofBloodOrange,FloweringKale,andFreshGoldenBerriesCoconutAvocadoDream*SimmeredQuinoawithSpicedAlmondMylkandSweetPotatoesBroccoliandOnionBreakfastBites

SaladsBabyGreenswithFlowerBlossoms,Mint,andCinnamonChickpeaCroutons*SummerBerrySaladButterLettuceandMincedPearwithFrenchLimonetteDressing*KaleSaladwithAvocadoandMangoandKaleBlossoms*SimpleSaladforaCrowd*StackedBeetSaladRawRavioliwithPestoandMacadamiaCheezeAngelHairZucchiniPestowithRoastedCherryTomatoes*SpanishBeanSaladKaniwaTomatoStack

SoupsandWrapsCreamyCeleryandCannelliniBeanSoupHealingSeasonalVegetableSoup*UdonSoupwithSpeltNoodlesandBokChoyRosemaryKamutRotiswithRoastedRatatouilleRiceWrapswithCilantroCreamandPonzuSauceAvocadoTomatoToast*ChickpeaDillCrepes

WarmedVegetables,Legumes,andGrainsLentilswithCreamyEggplantAvocadoCreamedKalewithPuyLentilPilafSteam-friedVeggieRiceSteamedBrusselsSproutsandQuinoaSproutedQuinoaCroquetteswithSmokedPaprikaAlmondCream

SproutedLentilandBuckwheatSliderswithSpicedSaucyVeggiesRedQuinoaBiteswithOreganoandSundriedTomatoMarinaraSauceHeirloomCherryTomatoandWhiteBeanTartsSalmonPillowsinParchmentwithRhubarbandLemonVerbena

SavoryBitesandHealthySweetTreatsSoccaWildSummerBerrieswithVanillaAlmondLemonCreamVanillaFennelKantenwithCurrants*BlackBeanandLavenderBlossomBites

HomemadeStaplesCreamyHerbDip*CrushedChickpeaandRoastedTomatoAntipastoPestoofHerbs,Nuts,andSeedsSavoryNutSprinkleMacadamiaCheezeGarlicWalnutCheezeCreamyMintandLimeDressingSweetSlawDressingLimeandGingerSaladDressingCreamyLemonPepperDressingTripleCitrusDressing

MILDLYACIDICRECIPES

Theserecipesaretheacidpartofyourdiet,soeatsmallportions,pairthemwithlotsofpurelyalkalineandalkaline-balancedfoods,andtakeadigestiveenzymeifnecessary.Avoidtheserecipeswhenyouarecleansing(DesireandAspirestages).

Juices,Smoothies,andNourishingDrinksGingeredBeetand/orCarrotLiverTonic

BreakfastRhubarbAlmondSconesSproutedSpeltandVanillaPancakeswithLemonCoconutCream**

SoupsandWrapsSproutedGrainWrapswithRoastedRoots,Greens,andChipotleDip

WarmedVegetables,Legumes,andGrainsCreamyCannelliniBeanSauceoverSpeltFettuccine

SavoryBitesandHealthySweetTreats

SpeltBerrieswithPoachedRhubarbAmaranthCrispswithSweetOnionandChivesRoastedChickpeas,3WaysYeast-freeSpeltFocacciaBreadwithOlivesandRosemaryFreshStrawberryandMintJellyDessertRoastedGreenApple,Lime,andAvocadoCreamsiclesSimpleBerryTarts(orCrumble)LemonThyme–StrawberryBlossomTartPancakeCakeSaltedPecanCaramelButterCups

HomemadeStaplesLemonyGarlicHummus**

*purelyalkalinevariant**alkaline-balancedvariant

JUICES,SMOOTHIES,ANDNOURISHINGDRINKS

Greenjuices,smoothies,andblendeddrinksarethekeysto

replenishingyouralkalineenergybankbecauselivegreen

plantsarerichinelectronsthatdirectlyinfluence

chemicalreactionswithinthebodyandinvigorateyouwith

theirlifeforce.Onceyoubecomeaccustomedtodrinking

yourgreenseverydayyoumayneverlookback!Drinkthese

easier-to-digestfoodsuntilnoonifyoulikeandthen

hydratethroughouttherestofthedaywithflavored

waters,creamynutmylks,andsoothingherbalteas.Adjust

thealkalinityandconsistencyofyourdrinksbyadding

moreorlessfiltered,alkalinewater.

FAMILYGREENJUICE

PURELYALKALINE(WITHOUTTHEAPPLE)ALKALINEBALANCED(WITHTHEAPPLE)

Icreditthisjuicerecipe,whichhasevolvedovertime,withtransformingmyfamily’shealth.Sincemakingacommitmenttoserveitevery.single.day.we’veavoidedallillnesses,saveforanoccasionaldrippynose.Ittooksometimeformykidstoacquireatasteforveggiesinthemorning,butnowtheytotallycravetheirgreenjuice.Thisversionisourgo-torecipe,thoughwedoswitchupthegreens

withlettucesandcollardstovarythenutrients.Youcanaddmorecucumbertoincreasethevolume,ifyouwish,andifyou’renotusedtodrinkingveggiejuice,goaheadandaddtheapple.Besuretoleaveitoutifyouaregoingsugar-freeordoingajuicefeast.Thisrecipemakesalot,sohalvetherecipeifyou’reonyourown,ordolikeme…anddrinktheentirepitcher!

MAKESABOUT30OZ(DEPENDINGONTHESIZEOFYOURVEGGIES)

6leaves+stalkskaleorchard(oracombination)

1goodhandfulspinachleaves

2largeEnglishcucumbers,scrubbed2stalkscelery

2carrots,scrubbed(optional)

6–10sprigsparsley6sprigsmint

1lemon,peeled

½-inchpieceginger,scrubbed

1greenapple,peelon(optional)1cupfilteredwater

Workinginbatchesifnecessary,feedtheingredientsthroughyourjuiceroneatatime,alternatingbetweenleafyandhardveggies.Pourthewaterthroughthejuicerspoutorstirintojuice.Stir,pourintoyourfavoriteglasses,seasontotaste,anddrinkupyourmorningcocktail!

HOWTOGETINTHEJUICINGGROOVE

1.Cutandpack4or5days’worthofveggiessoyoucanpullabagoutofthefridge,tosstheingredientsinthejuicer,andwhipupadrink.(Juicegreensandherbswithveggiessuchascucumberorcelerythathaveahighwatercontent.)

2.Followthesamerecipeforafewdayssoyoudon’thavetofumbleaboutforingredientsornewcombinations.TryFamilyGreenJuice(above)togetstarted.

3.Makeyourjuicestasty!Lemon,lime,andcucumberhelptocutthestrongchlorophylltasteofgreens,soaddgenerousamounts.

4.Prepareadoublebatchandsavesomeforlater—butonlyifyouhaveaslowormasticatingmachinethatmakesjuiceswithagoodshelflife(thispage).Tostorejuiceforlongerthan20–30minutes,chill,add½tspofvitaminCcrystalsdissolvedinacoupleofouncesoffiltered,alkalinewater,andstir.

5.Use1partfruitto4partsgreenstostart,thenworktoward100%greenveggies.

6.Boostyourelectrolytesbyaddingunsweetenedcoconutwater:use4–8ouncesofwaterfromfreshyoungcoconutsorbuyit.

FRESHJUICES

Theingredientsmayvary,butthemethodisalwaysthesame.Feedalltheingredients1by1throughyourjuicer,alternatingbetweenleafyandhardveggies,andprocess,inbatchesifnecessary.Stir,pourintoyourfavoriteglass(es),dilutetotastewithupto25%alkalinewateranddrinkupyourmorningcocktail!Yum!!

SWEETGARLICKYVEGJUICE

PURELYALKALINE

Iluuuvthisnourishing,sweetanti-bacterialjuice.Tominimizethesugars,phaseoutthebeetandcarrotsasyoujuice-feast.Itendtosweetenwithstevia(withorinplaceofcarrotsandbeets),asIenjoythesweet-garliccombination,butit’syourchoice.

MAKES12–16OZ

3cupsspinachleaves2largeEnglishcucumbers,scrubbed

2carrots,scrubbed

8sprigsparsley(about⅓cup)2largeclovesgarlic,peelon

1-inchpieceginger,scrubbed

1smallbeet(optional)2–3dropsliquidstevia(optional)

8-VEGJUICEANDBROTH

PURELYALKALINE

Drinkthejuicestraightup,usethebrothasasoupbase,orsavethedrypulp(juicethetomatoesseparately)tomakecrackers.Addthesaltandoliveoilafterjuicingthevegetables.

MAKES24OZ

2cupsspinachleaves3stalkscelery

3tomatoes

2carrots,scrubbed1largeEnglishcucumber,scrubbed

1smallbroccoli,crownandstem

¼smallsweetonion2clovesgarlic,peelon

4–6sprigsparsley

Himalayansaltdrizzleofextra-virginoliveoil

TUSCANSUNSHINEWITHTURMERIC

PURELYALKALINE

Fightinflammation,gas,andinfectionwiththisinsanelyyummyglassofsunshinepackedwithessentialvitaminsandminerals.

MAKES12–16OZ

2cupsspinachleaves2stalkscelery

2tomatoes

2greenonions1Englishcucumber,scrubbed

½largered,orange,oryellowbellpepper½lemon,peeled

2sprigsbasil

1sprigoregano(optional)

1smallclovegarlic(optional)

1-inchpieceturmericroot

GREENDANDELIONLEMONADE

ALKALINEBALANCED

Bittergreensmakemewanttohide,buttheyaresoooincrediblygoodforhealingthatI’vefoundawaypastmyfear:justaddadoseoflemonandpear!

MAKES12–16OZ

2½cupsdandeliongreens(orspinachleaves)

1½lemons,peeled1Englishcucumber,scrubbed

½–1greenpearorgreenapple,peelon

1-inchpieceginger,scrubbed2dropsliquidstevia(optional)

PINKJUICEWITHBURDOCKROOT

ALKALINEBALANCED(usewhitegrapefruitandskipthecarrotforPURELYALKALINE)

Packedwithcleansingcarotenoids(carrotsandzucchini)andindoles(redcabbage)plusburdockroottopurifytheblood.Goeasyontheburdock,whichactsasalaxative!

MAKES12–16OZ

6romaineleaves¼smallredcabbage

6-inchyellowzucchini

2smallcarrots,scrubbed

1-inchpieceburdockroot

1pinkgrapefruit,peeledandquartered1-inchpieceginger,scrubbed

3dropsliquidstevia(optional)

GINGEREDBEETAND/ORCARROTLIVERTONIC

MILDLYACIDIC

Thissweetjuicecleansestheliver,butavoiditifyou’rejuicefeastingandgoeasyifyou’renot.Servewithastrawtopreventacolorfulmustache!

MAKES8–10OZ6-inchpieceEnglishcucumber,scrubbed

1mediumyellow(orpurple)beetwithleavesand/or3–4carrots,scrubbed,endstrimmed

1lemon,peeled1-inchpieceginger,scrubbed

ALKALINEGREENJUICE

PURELYALKALINE

Addgreenspowderandaweebitofcayennetogetyourbloodcirculatingandyourmetabolismmoving.

MAKES12–16OZ

1½cupsspinachleaves3–4leaves+stalksbokchoy

3leaves+stalkskaleorSwisschard

3–4florets+stalksbroccoli1½Englishcucumbers,scrubbed

½mediumbulbfennel

1½stalkscelery

1½lemons,peeled1tspgreenspowder(optionalbutawesome)

pinchcayennepepper(optional)

LEANINTOGREENJUICE

PURELYALKALINE

Amildjuiceforgettingaccustomedtothisgreenjuicething!Ifyouaren’tafanofcilantro,tryfreshmintorfennelgreens.

MAKES12–16OZ8romainelettuceleaves(orbetteryet,spinach)

3stalkscelery

½Englishcucumber,scrubbed1largehandfulpeashoots

1largehandfulcilantro(about24sprigs)

½lime,peeled

MINTEDYELLOWWATERMELONCOOLER

ALKALINEBALANCED

Summerdaysatthecottagecallfororganicwatermelonanditscousinthecucumber.Drinkthiscooleronahotdayorfreezeitinmoldswithpopsiclesticksforanicytreat.

MAKESABOUT32OZ(OR8POPSICLES)

6-inchpieceEnglishcucumber,peeled

½smallyelloworredwatermelon,rindoniforganic,chilled,anddiced(about4cups)6sprigsmint+moreforgarnish

MintedYellowWatermelonCooler

BLENDERGREENS

PURELYALKALINE

Ifyoudon’thaveajuiceryet,thisrecipeisforyou!Andifyoufindthatjuicesleaveyoufeelinghungry,thefiberinthisdrinkshouldfillyoumore.Packtheblenderchock-fullofwhatevergreensyouhavehandy,butifyoutossinlotsofkale,uselemongenerouslytocutthebittertaste.Switchuptheherbswithcilantro,lemonthymeandmint.

MAKES16–20OZ

2cupsspinachleaves

2leaves+stalkskale2leaves+stalksSwisschard

8–10ozfiltered,alkalinewaterorcoconutwater

juiceof1lemon1stalkcelery

½smallromaineorleaflettuce

½Englishcucumber,scrubbed6sprigsparsley

6sprigsmint

1-inchpieceginger,scrubbed1–2Tbspomega-3oil

Blendthespinach,kale,andSwisschardwiththealkalinewater(orcoconutwater)andlemonjuiceuntilsmooth.Addthecelery,lettuce,cucumber,herbs,andgingerandblendagainuntilsmooth.Stirintheomega-3oilandpulselightlytocombine.Pourintoglassesandsipwithastrawtoavoidthefoam.

BLENDEDDRINKSANDSMOOTHIES

Mostoftheserecipesaredeliberatelygeneroustokeepyoufull.Storetheleftoversforupto8hoursifyoucan’tfinishitall.

LEMON-LIMEGREENGOODNESS

PURELYALKALINE

Youmightbesurprisedbyhowneutralalltheseveggiestastetogether,especiallyifyouwereneverreallyabigveggiefan.Giveitatry,’cuzthisdrinkispackedwithalkalizingmineralstoscarethoseacidsoutofyourbody!Addedproteinandhealthyfatmakethisagreatpost-workoutdrinkinthemorning.

MAKES32OZ(1LARGEOR2MEDIUMSERVINGS)

1largeEnglishcucumber,scrubbed,1-inchpieces

juiceof1lemonjuiceof1lime

½cupcoconutwater,ormoreasneededforconsistency

1cupspinachleaves2stalkscelery,roughlychopped

1largekaleleaf,ribremoved(saveforjuicing)

1largehandfulparsley1largehandfulmint

1-inchpieceginger,scrubbed

1avocado(optional)2Tbsphemphearts

1–2TbspBrazilnut,brownrice,orhempproteinpowder

1–2Tbspomegaoil2–3dropsliquidstevia(optional)

Blendthecucumberwiththelemonandlimejuicesandcoconutwatertoliquefy.Addthespinach,blend,andthenaddthecelery,kale,parsley,mint,ginger,andavocado(ifusing)andblendagain.Addasplashofcoconutwater,ifneeded.Pourinthehemphearts,proteinpowder,omegaoil,andstevia(ifusing)andblenduntilwellcombined.

CREAMYAVOCADOBREAKFASTJUICEBLEND

ALKALINEBALANCED

Break.the.fast.Ifyouneedsuper-charginginthemorning,thisyummydrinkwilldoit!Becausethisrecipeispartjuiceandpartblendedveggies,yourbodyquicklyassimilatestheconcentratedvitaminsandminerals.Theblendedfiberkeepsyoufeelingsatisfiedforalittlelonger.Healthyavocadofatsfacilitatenutrientabsorptionfromthegreensandaregreatfor“superbrainpower”onexamday,oraddagoodsplashofomega-3oilforevenmoreofaboost.Shareitorrefrigeratetheleftoversfortheday,consumingthemover1–2meals.

MAKES16–20OZ

2stalkscelery

1firmgreenpear,scrubbed,and/or3–5dropsliquidstevia(optional)1Englishcucumber,scrubbed

1lemon,peeled

2-inchpiecegingerormore,scrubbed10–12spinachleaves

½smallcrownbroccoli

1avocado

Juicethecelery,pear,cucumber,lemon,andgingerandpourthemixtureintoahigh-speedblender.Addthespinach,broccoli,andavocadoandblenduntilcreamyandsmooth.

CreamyAvocadoBreakfastJuiceBlend

AVOCADO,PEAR,ANDMINTSMOOTHIE

Thissmoothieisatreat.Thepeargentlyroundsouttheotherflavors,thedateisalittleindulgent,andtheavocadoandhempheartskeepyousatiatedfor2–3hours.Ifyouareaccustomedtoaddingbananatoyoursmoothies,switchingtoanavocado—orusing½bananaand½avocadotostart—isagreatwaytomaintainthecreaminesswhilebenefitingfromnature’sperfectfood:avocadosprovidegoodfat,protein,andoptimalnutrientsforalkalizingyourbody.Go,avocados,go!

MAKES16OZ

2mediumkaleleaves+stalks,toughribsremoved

1cupunsweetenedcoconutwaterorfiltered,alkalinewaterjuiceof½lemon

6-inchpieceEnglishcucumber,scrubbed

1smallfirmpear,scrubbed,cored,andseeded2largesprigsmint

½–1wholeavocado

2Tbsphemphearts1softeneddrieddate,pittedandroughlychopped(optional)or2–3dropsliquidstevia

Blendthekalewiththecoconutwaterandlemonjuiceuntilsmooth.Addthecucumber,pear,mint,avocado,hemphearts,andthedate(orstevia)andblendagainuntilsmoothandwellcombined.Pourintoaglassandserve.

Avocado,Pear,andMintSmoothie

SAVORYGREENJUICESHAKE

PURELYALKALINE

Thissuper-deluxecombinationofingredientsisoneofmyfavorites.Isaveitforlunchordinnerduringacleanse,sometimesservingitasasoupjustgentlywarmedinaVitamixoroverlow,lowheat.Stirinaspoonfulofyourfavoritehealthyoiloncetheshakehasbeenblended,ifyouwish.

MAKES8–10OZ

3leaves+stalksbokchoy

1largeleaf+stalkcurlykale¾cupwhitecabbageorsuichoy

6-inchpiecezucchiniorEnglishcucumber,scrubbed

2stalkscelery6sprigsparsley

3–4florets+stalksbroccoli(optional)

1parsnip,scrubbed(optional)1avocado

1clovegarlic,mincedifaddingoncethesouphasbeenblended

2Tbspfreshdillweedorbasilleaves,roughlychopped1Tbsphemphearts

2tspBraggLiquidAminos(optional)

1Tbspextra-virginoliveoilHimalayansalt

1–2TbspBrazilnut,brownrice,orhempproteinpowder

1–2Tbspomegaoil2–3dropsliquidstevia(optional)

Juicethebokchoy,kale,cabbage,zucchini,celery,andparsley(andbroccoliandparsnipifusing)firstandpourthemintoahigh-speedblender.Addtheavocado,garlic(unlessservingassoup),dill,hemphearts,andBragg,andblenduntilsmoothandcreamy.Nowaddtheoliveoil,blendbriefly,andseasonwithsalt.Toserveitasasoup,holdoffonthegarlicuntilafteryouhaveblendedtheotheringredientsinaVitamixfor1–2minutesorgentlywarmedtheminasaucepanonthestove.Stirinthemincedgarlic,drizzlewiththeoliveoilandasprinkleofsalt,thenlookout,world!

ALKALINEGREENSMOOTHIE

PURELYALKALINE

Notallgreensmoothiesarecreatedequal!Mostaremadewithtonsoffruitandjustatokenfistfulofspinachtoturnitgreenish.Thisversioncontainsnofruit,althoughIoccasionallyadd½cupoffrozenblueberries,raspberries,orstrawberries.Aratioof4:1alkaline-formingingredientstofruitwillmaintainafinebalance.Lookforafreshyoungcoconutinthemarketfromwhichtoextractthejuiceandthemeat.Otherwise,buybottledunsweetened,unflavoredcoconutwater,oryoumightgetluckyandfindfreshfrozen,unpasteurizedcoconutwater.Thisismygo-tosmoothie!

MAKES16–18OZ

3mediumleaveskale,torn

⅓cupthickcoconutmylkormeatof½youngcoconutjuiceof1lime

6-inchpieceEnglishcucumber,scrubbed

5sprigsmint3sprigsparsley

1-inchpieceginger,scrubbed

1avocado1cupcoconutwater,ormoreasneeded

2–3dropsliquidstevia

1–2Tbsphemphearts1–2tspUdo’s3-6-9omegaoil

Blendthekalewiththecoconutwaterandlimejuiceuntilsmooth.Addthecucumber,herbs,ginger,avocado,coconutmylk(orcoconutmeat),stevia,andhempheartsandblendagain.StirintheUdo’s3-6-9oilandpulselightlytocombine.Pourintoaglass,prettyitupwithasprigofmintorawedgeoflime,anddrinkyourgreens.

CREAMYMELONANDROMAINESMOOTHIE

ALKALINEBALANCED

Thissmoothiefloutsthefood-combiningruleforeatingmelonssolo,soenjoyitonlywhenyourdigestionisstrong(intheAcquirestage).Melonsarelow-sugar,thuslessacidicthanmostfruits,whichmakesthissmoothieanicetreat.Chooselocal,organic,andfairlyfirmfruitwithlittlegiveonthenon-stemend.Scrubthemelonwellwithabrushandveggiewash,thenpeelandsliceit.Useitrightawayorrefrigerateitinanairtightcontainerandconsumeitwithin1–2days.

MAKES16OZ

6largeromainelettuceleaves

8ozfreshorbottledcoconutwater1cupchoppedcantaloupe+moreforgarnish

1avocado

1-inchpieceginger,scrubbed2dropsliquidstevia

Blendthelettucewiththecoconutwateruntilsmooth.Addthecantaloupe,avocado,ginger,andsteviaandblendagainuntilsmoothandwellcombined.Pourintoaglass,garnishwithcantaloupe,andservewithaleafofromainelettuce.

CHIAMINTSMOOTHIE

PURELYALKALINE

Chiaisgoodbrainfood!Itcontainstheessentialomega-3fattyacid(EFA)calledalpha-linolenicacid(ALA),whichourbodydoesn’tproducebutwhichweneedinourdiettocreateotheromega-3fats,EPAandDHA,whicharevitaltoourhealth.EFAsimproveourmood,ourmemory,andouroverallbrainfunction.Soyoucan’tgowrongwiththissmoothie,especiallyifyouarefeelingaslumpintheafternoon.Itwillperkyouupandcompletelyalkalizeyourbodyatthesametime.Hydratingthechiaseedswakesuptheirlifeforce.

MAKES20OZ

2cupscoconutwater+2Tbspchiaseeds

4-inchpieceEnglishcucumber,scrubbed10sprigsmint

juiceof1½lemons

juiceof1lime1Tbspextra-virgincoconutoil

4–6dropsliquidstevia

Himalayanseasalt

Blendalloftheingredientsuntilsmooth.Pourintoglasses,garnishwithmint,sip,andfeelyourbraincometolife!

DOAHEAD:Soak2Tbspchiaseedsin2cupscoconutwaterfor15–20minutesbeforeusing.

ChiaMintSmoothie

CREAMYCHAIHEMPSMOOTHIE

PURELYALKALINE(WITHALMONDS)ALKALINEBALANCED(WITHCASHEWS)

IntheafternoonIsometimeshaveahankeringforsomethingcreamyandsmooth,sweetandspicy.Thissmoothieispackedwithproteinandgoodfatstofuelasluggishbrainandiseasytowhipupifyouhavesomealmondsalreadysoaking.Consumethisdrinkwithin1hour,beforethehempheartscanfullyoxidizeandaltertheflavor.

MAKESABOUT16OZ

⅓–½cupsoakedalmondsorcashews,drainedandrinsed

1½cupsfiltered,alkalinewater

½largeavocado1-inchpieceginger,scrubbed

2tspchicoryrootpowder(optional)

¼tspgroundcinnamon¼tspgroundallspice

pinchgroundcardamom

pinchgroundcloves2–3dropsliquidstevia

seasalt

freshlygroundblackpepper¼cuphemphearts

2–3icecubes(optional)

Blendthealmonds(orcashews)andwateruntilcreamy.Addtheavocado,ginger,groundspices,stevia,salt,pepper,andhempheartsandblenduntilsmoothandwellcombined.Dropintheicecubes(ifusing)andprocess.Pourintoglasses,sprinklewithextrahempseeds,andserve.

DOAHEAD:Soak⅓–½cupalmondsin1cupfiltered,alkalinewaterovernightor⅓–½cupcashewsin1cupfiltered,alkalinewaterfor1hour.

CreamyChaiHempSmoothie

GREENDRINKS

PURELYALKALINE

Ifyou’veeverbeentoanAnthonyRobbins3-dayeventorreadDr.RobertO.Young’sbookThepHMiracle,youmayalreadybeinthehabitofdrinkinggreendrinksbeforeandbetweenmeals.I’vebeenagreendrinkgalnowforover5years,anditgivesmeconstantenergyandhelpstomaintainmyoptimalalkalinebalance.Lookforagreenspowderwithlotsofchlorophyll-richgreen

grasses,includingwheatgrass,andgreenveggies,suchasbroccoli,butwithoutalgae,spirulina,orchlorella,asthesethriveinveryacidicconditionsandmaycontaintoxins(seeResources.)Theplaineryourdrink,theeasieritisforyourbodytoassimilatebutjazzingitupalittlewon’thurtifthat’swhatittakestoloveyourgreenspowder!Keepyourdrinkasfreshaspossiblebyaddingthegreenspowderonlywhenyouarereadytodrinkit.

MAKES32OZ

32ozfiltered,alkalinewater

1scooportspofgreenspowder

Optionaladditions

juiceof½lemon2sprigsmint,leavesrubbed

¼tspgreenstevia-leafpowderor2dropsliquidstevia

juiceof½lime4verbenaleaves,rubbed

juiceof¼grapefruit

pinchgroundcinnamon

Pourthewaterintoyourfavoriteglassorpitcher.Stirinthegreenspowderandanyadditions,andshakewell.Shakethegreensasyoudrinkthemorstirthemwithastrawsoyoudon’tleaveanyofthegoodnessbehind.

POWER-PACKEDWATERSDrinkyourwater!You’veheardmesayitoverandoverinthisbook.Youmightsay,“Idon’tlikewater!”or“HowcanIpossiblydrink3–4quartsaday?”Well,letmetellyou,whenyoumaketheefforttogreenit,infuseit,orpower-packit,it’sacinch!

FLAVOREDWATERS

PURELYALKALINE

Addtheseflavorstoa16-ounceglassorpitcherofalkalinewater,allowthemtoinfuseforatleast30minutes(leavingtheminasyousipifyoulike),etvoilà,youhaveadelicious,hydratingdrink.IfyouarecleansingorstillworkingtobalanceyourpH,skipthefirst3variations,whichcontainlowacidicfruit.Iespeciallyliketheversionwithstaranisebecausewhensweetenedwithapinchofstevia,it’slikehavingalicoricechew!Feelfreetoaddaspoonfulofchiaseeds,orafewdropsofliquidstevia,orapinchofgreenstevia-leafpowdertosweetenthisdrinkandbringouttheflavors.

MAKES16OZPERFLAVOR

1.RASPBERRY,ROSE,ANDMINT:

Add3or4raspberries,dicedorgentlysqueezedtoreleasetheirjuices;½tsprosewaterortotaste;andasprigoffreshmint,rubbedbetweenyourfingers.

2.BLACKBERRY,LAVENDER,ANDVANILLA:

Infuseavanillapod(Isavemyscrapedpodsforinfusing)in16ozofwaterovernight.Removeanddiscardthepod,thenaddacoupleofhalvedblackberriesand1sprigoffreshlavenderor¼tspdriedlavenderpetals,rubbedbetweenyourfingers.

3.CUCUMBER,PEAR,ANDROSEMARY:

Add3–4slicesofEnglishcucumber;1Tbspdicedpear;and1sprigoffreshrosemary,rubbedwellbetweenyourfingers.

4.LEMON,LIMELEMONTHYME,ANDSAGE:

Add2–3lemonslicesand2–3limeslices(peelson),squeezingthemasyouaddthemtothewater,and1sprigoffreshlemonthymeand1freshsageleaf,bothrubbedbetweenyourfingers.Tryafewlemongrassslicesifyoudon’thavelemonthyme.

5.CINNAMONANDGRAPEFRUIT:

Infuseacinnamonstickin16ozoffiltered,alkalinewaterovernight.Removeanddiscardthestick,thenaddafewslicesofgrapefruit(peelon),gentlysqueezingthem.

6.STARANISE,SLICEDFENNEL,ANDFENNELGREENS:

Infuse4staranisepodsin16ozofwaterovernight.Removeanddiscardthepods,thenaddafewslicesoffreshfennel.Rubsomefennelgreensbetweenyourfingersandaddthemtoo.

LEMON-LIMECHIAFRESCA

PURELYALKALINE

Ican.not.get.enough.chia.TheseseedsreleaseenergyslowlytofuelthebodyandwereusedbytheAztecIndianstoprotectandhealjoints,astheomegaoilsintheseedsareanti-inflammatory.Theseedscanabsorb12timestheirweightinwatertoprovideexcellenthydrationandarealsogreatfordistancerunnerstopreventmusclecrampingandreducefatigue.Itakethisdrinkwithmewhiledoingerrandsorattendingmyyogaclass,asitseemstomakemedrinkmorewaterandkeepmesatiated.ThefloatingseedsmaylookfunnyinmywaterbottlebutthemorepeopleItellaboutthemthemoreIseehookedonchia!

MAKES32OZ

32ozfiltered,alkalinewater

juiceof½lemonjuiceof½lime

3–5dropsliquidstevia

¼cupchiaseedslemonandlimeslices,peelon

3–4mintleaves,rubbedbetweenyourfingers(optional)

Pourthewaterintoacarafeorwaterbottle,thenaddthelemonandlimejuices,stevia,andchiaseedsandshakeorstirimmediatelyforabout30seconds.Waitfor20seconds,thenstiragaintostopthechiaseedsfromstickingtogether.Setthismixtureasidetothickenfor20–30minutes,stirringoccasionally.Addthecitrusslicesandmint,ifusing,andserveortakeitwithyoufortheday.Thiskeepswellfor4–6hoursatroomtemperature.

“SQUEEZE”LEMONSINWHEREVERYOUCAN

Lemonsareanalkalinepowerfood!Theycontainmoreofthe4keyminerals—calcium,sodium,potassiumandmagnesium—thananyotherfruit,andtheycleanseandstimulateyourliver,dissolveuricacid,andhelpyourcoloneliminatewastemoreefficiently.Drinkinglemonwatertwiceadaycanhelprelievebelching,sorethroats,heartburn,andbloating,andcontroldiarrheaandconstipation.Andgetthis:lemonsaretheonlyfoodwithmorenegativeionsthanpositiveones,whichmeansthey’reagreatenergy-givingfood!

CHAI-SPICEDHEMPMYLK

ALKALINEBALANCEDPURELYALKALINE(WITHSTEVIAANDNODATES)

Don’tletthelonglistofingredientsscareyouoff,’cuzyou’llbemissingoutBIGTIME.Evenmykidsthinkthatdrinkingthismylkisheaven.IlikeitoverBreakfastSeednolawithCoconut,Lime,andGingerandLavenderandAlmondChiaPudding.Hempisthebestplant-basedsourceofomega-3oils,andtheseedsdon’trequireanysoakingorstraining.Ifyoudon’thaveahigh-speedblendertoprocessthespices,grindthemaheadoftimeinaspicemillorwithamortarandpestle(oruseapackagedchaispicemix).Ifnecessary,strainthemylkthroughafine-meshsievebeforeyouserveit.

MAKES24OZ

½cuphemphearts

2½cupsfiltered,alkalinewater½tspgroundcinnamon

2cardamompods

2–3grindsfreshpepperor2wholepeppercorns8staraniseseedsor¼tspgroundstaranise

pinchgroundclovesor1budfromawholeclovestem

½tspfreshlygratedgingeror⅛tspgroundginger

2dates,soaked,pitted,androughlychopped

6dropsliquidstevia(ormoreifyouskipthedates)

½tsppurevanillaextractorseedsfrom½vanillapod

Blendallingredientsuntilsmooth.Pourintomylkbottlesandserve.

MYLKSMakesoakingnutsapartofyourroutine,inpartsoyouarereadytomakethesedeliciousnon-dairymylks.Ifyoualreadybuystoreboughtmylks,givethesehomemadeversionsatry;they’recreamy,satisfying,versatile,andfreefromadditives.Ilikeaglassofmylkasanafternoontreat,andIstirit

intojuicesorsoups,andpouritovermyporridge.Forarichermylk,cutbackthewaterintheserecipesby¼–⅓.

DOAHEAD:Soak2datesin½cupfiltered,alkalinewaterfor10minutes.

LAVENDERALMONDMYLK

ALKALINEBALANCED(WITHDATES)PURELYALKALINE(WITHOUTDATES)

Storeboughtalmondmylkisunbeatablyconvenientbutitjustdoesn’tcomeclosetotheincredibleflavorandcreaminessofhomemade.It’sdeliciousplainorwithlavender,whichisknowntohelpalleviateheadaches,insomnia,depression,digestivediscomfort,andstress.Forbestresults,useraw,organic,unpasteurizedMarconaalmonds(orotherrawnuts)andhaveonhandasheerfabricnutmylkbag(orcleanpantyhose)oruseanutmylkmachine(seeResources).

MAKES24OZ

3cupsfiltered,alkalinewater

1cupsoakedalmonds,drainedandrinsed

2soakeddates,pittedanddicedor3–4dropsliquidstevia1½tspfreshlavenderpetalsor1tspdriedlavender

1tsppurevanillaextract

Setanutmylkbaginalargebowloran8-cupmeasuringglass.Setaside.Placealltheingredientsinahigh-speedblenderandprocessforagoodminuteuntilyouseeveryfine

granulesinthemix.Pourthemixtureintothenutmylkbagandallowtheliquidtorunthroughitintothebowl.Pullthedrawstringonthebagclosedandgentlywringitbetweenyourhandstosqueezeoutasmuchliquidaspossibleintothebowl.Workyourwayalongthelengthofthebaguntilyoucannolongerextractanyliquid.(You’llfindnumerousrecipesonlineandoneonmyblogforusingupthisalmondpulp.)

Pourthemylkintoaprettybottleandrefrigerateitforupto5days—ifyoudon’tslurpitalldownbeforethen!

DOAHEAD:Soak1cupalmonds(orothernuts)in3cupsfiltered,alkalinewaterfor8–12hours,orovernight.Soak2datesin½cupfiltered,alkalinewaterfor30minutes.

CREAMYALMONDMYLKGREENS

PURELYALKALINE(WITHOUTTHEAPPLE)

GreenmylkisnotjustforSt.Paddy’sday!ThefirsttimeImadethiscreamybusiness,well…Idrankthewholejug(whilehidinginthecloset).It’shardtoshare,really,especiallywhenmadewithhomemadealmondmylk.Ioftenaddalmondmylktomyjuicerecipes—carrotisespeciallydelicious—butthisisoneofmyall-timefaves!Serveitalongsideanybreakfastporridgeorasanafternoonsnack.Substituteunsweetenedstoreboughtalmondmylkifyoudon’thavetimetomakeyourown.

MAKES16–20OZ

3leaves+stalkskale

2leaves+stalksSwisschard

1cupspinachleaves1largeEnglishcucumber,scrubbed

1lemon,peeled

6sprigsmint3–5dropsliquidsteviaor1smallgreenapple,peelon(optional)

10ozalmondmylk

½tsppurevanillaextract

Juicethekale,chard,spinach,cucumber,lemon,andmint(plustheappleifusing).Pourthejuiceintoapitcherandstirinthealmondmylk,stevia(ifusing),andvanilla.

CHIABUBBLETEA

PURELYALKALINE

Drinkingbubbleteahasbecomearealnovelty;however,moststoreboughtversionsareloadedwithstickytapiocaballsandflavoredsyrupsthatarefullofrefinedsugar.Ifyoulikethetexturalappealofbubbletea—andnoteveryonelikesbitsfloatingintheirdrink—trythisonemadewithherbaltea,steepedniceandlong,andthenjazzedupwithsomechiasuperfoodseeds!It’saperfectopportunitytosneakadoseofomega-3s,fiber,protein,andantioxidantsintoyourdietwhilehelpingtocleanseyourcolonandhydrateatthesametime.Takethisteatoyogaclassoranywhereelseyouneedtoenergize!

MAKES8OZ

1–2tspofyourfavoriteherbaltea(Iloveberryorrooibosteas)

1cupfiltered,alkalinewater3–4dropsliquidstevia(optional)

1Tbspchiaseeds

Steepyourfavoriteherbalteainthewateraccordingtothepackageinstructions,thenletitcoolsoit’sgentlywarmoratroomtemperature.Stirinthestevia(ifusing)andthechiaseedsfor10secondstopreventthemfromclumping.Waitfor30secondsandthenstiragain.Allowtheteatostandfor10–15minutes,thenstiroccasionallywhiledrinkingtoredistributetheseeds.

WARMDRINKSAwarm,nutritiousdrinkisnourishinginsomanyways:theritualofpreparingit,thecomfortofitswarmth,andtheknowledgethatitisalkalizingthebodyinsteadofdepletingitlikethetypicalcupofjoe.Ioftendoubleortripletherecipestomakeapotofteaornogtoshare,addingevenmorejoy!

DIGESTIONTEATWODELICIOUSWAYS

PURELYALKALINE

TheseteasareabsoluteblissformebecauseIsooolovetheflavors!Theyareperfectforsoothingafunnytummy,curbingcravingsinbetweenmeals,andignitingyourspiritwiththeirlifeenergyforce.Drinkthemdailyforbestresults!

MAKES4CUPSOR1BIGTEAPOTFOR4

1.FRESHMINTTEA

IfellinlovewiththisrecipewhileinMorocco,wherefreshmintissoldinheapingwheelbarrowsinthesouks!!Mintisthoughttoimprovetheflowofbilethroughthestomachtospeedandeasedigestion,andthisteaisexcellentwhileveggie-feastingorafteranymeal.Iloveitasanafternoontea.Twocupsadayisplenty.UsecautionifyouaretakinganymedicationsorexperiencingGERD(gastroesophagealrefluxdisease).Forachangeofpace,trylicoricetea,whichisalsoexcellentfordigestion:use8tsproughlychoppedlicoricerootinplaceofthemint.

10sprigsmint

4cupsfiltered,alkalinewater,boiled4dropsliquidstevia(optional)

Placethemintinateapotandaddtheboilingwater.Replacethelid,coverthepotwithateacozy,andallowtheteatosteepfor5–10minutes.Pourtheteathroughastrainerintocups,adding1dropofsteviapercup,ifdesired.

2.SPICYGINGERANDLEMONTEA

Lemonandgingerrootarefullofantioxidantsthatinhibitinflammationandtheystimulatebile,whichaidsindigestion.Lemonalsopromotessaliva,theproductionofgastricjuices,andthereleaseoftoxinsfromthebody.Drinkitfirstthinginthemorning.Tostimulateyourcirculationformoreeffectivedetoxification,addthecayenne.Avoidthepearifyouarejuice-

effectivedetoxification,addthecayenne.Avoidthepearifyouarejuice-feasting.

2-inchpieceginger,scrubbed,gratedonarasporveryfinelyminced(about1generousTbsp)

4cupsfiltered,alkalinewater,boiled

juiceof1largelemon1smallfirmgreenpear,juiced(optional)

1wholecinnamonstickor½tspgroundcinnamon

10–12dropsliquidsteviaor½–1tspgreenstevia-leafpowderpinchcayennepepper(optional)

Placethegingerinateapot,coverwiththeboilingwater,andallowtheteatosteepfor10minutes.

Addtheremainingingredients,stirringwell,thenpourtheteathroughastrainerintocups.Servewarmorcooled.

COCONUTALMONDNOG

PURELYALKALINE

Thiscreamymylkwillwarmyourinsidesandnourishyourbodywithhealthyfatsandanoverallfeelingofhappinessnomatterwhichstageoftheprogramyouaredoing.Lucumaisthekeytothebodyandsweetcaramelflavorofthisnog,solookforitinyourhealthfoodstore.Ifyoucan’tfindit,youwillstillhavegreatflavorbutitwon’tbeasthick.

MAKES11OZ

⅔cupthick,organiccoconutmylk

⅔cupalmondmylk,leavingoutthelavender½tsplucuma+moreforgarnish

¼tsppurevanillaextract⅛tsppurealmondextract

1–3dropsliquidstevia(optional)

Placealltheingredientsinasmallsaucepanandslowlywarmthemixture,whiskingwell,overmedium-lowheat.Heatuntilitiswarmtothetouchbutnothot.Pourintoamugandsprinklewithextralucuma.Enjoy.

THEHEALTHYLATTE

ALKALINEBALANCED

IwasalattegirlandIalwaysthoughtI’dreallymisscoffeewhileIwastransitioningmydiet.I’vecometomuchprefertheothernourishingwarmdrinksinthissection,butIdofindthischicory“coffee”quiteenjoyable.Roastedgroundchicoryroot,oftencalledcoffeereplacement,isavailableathealthfoodstoresorinbulk.Itissometimessoldasablendwithroasteddandelionroot,andwhilechicoryonitsownisalittlemorelikecoffee,blendingthetwoisquitepleasing.Addcacaopowderifyoupreferamochanowandthen.Adjusttheratioasyoulike.

MAKES8OZ

⅔cupalmondmylk,leavingoutthelavender

⅓cupfull-fatcoconutmylk1Tbspcoffeereplacementor1½tspeachroastedchicoryandroasteddandelionrootcombinedina

teaball

1tsprawcacaopowder(optional)⅛tspgroundcinnamon+moreforgarnish

2–3dropsliquidstevia

Warmthe2mylksinasmallsaucepanovermedium-lowheatuntiltheysteam,3–5minutes.Stirinthecoffeereplacementanddissolve(orturndowntheheattolow,addtheteaball,andallowtosteepfor7–10minutes).Removetheteaball,ifnecessary.Whiskinthecacaopowder(ifusing),cinnamon,andsteviauntilfrothy,thenpourintoamug,sprinklewithmorecinnamon,andserve.

BREAKFAST

Duringthenight,yourbodytakesabreakfromeatingand

spendsthetimecleansingandrepairingitself.Thetrick

isto“breakthefast”gentlybyconsuminggreenjuices

firstthinginthemorning,thenhavinganalkaline

breakfast—arawsalad,chiaporridge,orasmoothie.I

foundbreakfastthetrickiestmealtoalkalize,butifyou

planaheadwiththeserecipes,youwon’tbetemptedtograb

anacidicmealontherun.Startanewritualthatwill

keepyourmindclear,yourenergyvibrant,andyour

cravingsatbay.You’llmakebetterchoicesfortherestof

theday.

BREAKFASTSALADofBLOODORANGE,FLOWERINGKALE,andFRESHGOLDENBERRIES

ALKALINEBALANCED

Breakfastsaladisperfectcomesummerorahotvacationinthewinter!Thisonecombinesalittlefruitwithgreens,whichisfineaslongasyoukeepthefruitto10–20%ofthetotaldish.Thenutrient-densefreshgoldenberries,alsocalledphysalisorincaberries,provideadelightfullytartbutsweetflavorandarefullofantioxidants,bioflavonoids,andvitaminsAandC.Ifyoucan’tfindfresh,youcouldusedriedonesinstead.Thesaladdressingmakesenoughfor2salads,sodoublethesaladrecipeifyouwanttouseitup.

SERVES1

Orange-GingerDressing

1½Tbspavocadooilorflaxoiljuiceof1smallbloodorange

½tspgratedginger

1dropliquidstevia(optional)Himalayansaltorseasalt

BreakfastSalad

⅓cupalmonds,soaked,sprouted,anddehydrated

⅓cuppumpkinseeds,soaked,sprouted,anddehydrated1tspgratedginger

24mintleaves

2dropsliquidstevia4leaves+stalksfloweringpurplekaleorotherkale,finelychopped

2largeleavescurlyredlettuce,thinlysliced

1smallbloodorange,peeledanddiced½avocado,diced

6freshgoldenberries,huskdiscarded,halved(optional)

DRESSING:Inasmallbowl,whisktogethertheavocado(orflax)oil,orangejuice,ginger,stevia(if

using),andsalt.Setaside.

SALAD:Inafoodprocessor,combinethealmonds,pumpkinseeds,ginger,mintleaves,andsteviauntilanevencrumbleforms.Setaside.

Placethekaleandlettuceinawide,shallowsaladbowlandtosslightly.Topwiththeorange,avocado,andgoldenberriesanddrizzlewith½thedressing.(Theremaining

dressingwillkeepfor3days.)Sprinklewiththenutandseedcrumble.Serveimmediately.

DOAHEAD:Soakandsprout⅓cuprawalmondsin1cupfiltered,alkalinewaterovernightorupto24hours.Soakandsprout⅓cuprawpumpkinseedsin1cupfiltered,alkalinewaterfor12–24hours.Drybothfor12–24hoursinadehydratorat115°Forina150°Fovenfor12–24hourswiththedoorajar,checkingforcrunchinessatintervals.

BreakfastSalad

COCONUTAVOCADODREAM

ALKALINEBALANCEDPURELYALKALINE(IFYOUSUBALMONDSFORHAZELNUTSANDSKIPTHEBANANAAND

PROTEINPOWDER)

Withacupoftea,thiscreamypuddingispurecomfortfoodforbreakfastorasanafternoonsnack.OrserveitasatoppingforfreshberriesorSproutedSpeltandVanillaPancakes.Coconutmeatisdensewithlauricacid,whichhasanti-viral,anti-microbial,andanti-fungalpropertiesandyeast-bustingpower,sogograbyourcleavertoopenthatyoungcoconut(usethecoconutwaterinplaceofthealmondmylk,orfreezeitinicecubesforlateruse).

SERVES2

¾cupfreshorfrozenyoungcoconutmeat

⅓cupsoakedhazelnuts+moreforgarnish

½avocado

1½Tbsphemphearts+1Tbspfortopping

½-inchpieceginger,scrubbed¾–1cupalmondmylk+more,asneeded

½tsppurevanillaextract

2dropsliquidstevia1tsphemp,Brazilnut,orbrownriceproteinpowder(optional)

pinchgroundcinnamon

bananaforgarnish(optional)

Placethecoconutmeat,hazelnuts,avocado,1½Tbsphemphearts,ginger,almondmylk,vanilla,and1dropofsteviainahigh-speedblenderandcombineuntilsmoothandcreamy.Slowlyaddextraalmondmylk,ifnecessary.Addtheproteinpowder(ifusing)andmixwell.Spoonthecreamintoaservingdish.

Placethe1Tbspofhempheartsinasmalldishandsprinklewithagoodpinchofcinnamonand1dropofstevia.Stirwellwithasmallfork,andpileontopofthepudding.Garnishwithafewhazelnutsandslicesofbananaandserveimmediately.

DOAHEAD:Soak⅓cuphazelnuts(oralmonds)overnightin1cupfiltered,alkalinewater.

COCONUTSARENUTRITIOUSANDVERSATILE

Remember,50%ofthesaturatedfatincoconutsislauricacid,whichisanti-viralandanti-bacterial,andthenutrientsincoconutwaterhelptohydrate,nourish,andhealandaremoreeasilyabsorbedthanwater.Consumingthemeatandwater(usuallyinsmoothies)almostdailywasakeypartofmyhealingalkalinejourneyprovidingthemanyvitalnutrientsmybodywascraving.Lookforfreshyoungcoconutswithawhiteouterhuskthat’sfreeofsmall,darkspotsofmold,whichindicateithasspoiled.Refrigerateuntilreadytouse,thenopen(seeResources),andpourthewaterintoaclearglass.Ifit’salittlefoggybutclear,sipabittobesureitisn’trancidbeforeaddingtoanyrecipe.Ifit’smauve,it’susuallyrancidbutstilltryasip.Itshouldbesweetandfresh-tasting.Ifthewaterisbad,thenthemeatwillbetoo.Besttoopenanotherone!(Checkthefreezersectionofyourhealthfoodstoreforpreparedcoconutmeatandwater.)

SIMMEREDQUINOAwithSPICEDALMONDMYLKandSWEETPOTATOES

ALKALINEBALANCED

Inevertireofquinoa,especiallywhenit’sonthesweetsideforbreakfast,anditsatiatesmeforhours.Ifquinoabothersyourbellyornauseatesyou,youcouldbelowonprotein-digestingenzymes.Quinoaisveryhighinproteinsaswellassaponins,whichcanincreasethepermeabilityofthegutandcauseyoutoabsorbundigestednutrientsinyourfood.Abstainfromquinoauntilyouimproveyourdigestionortryeatingitwithadigestiveenzymecontainingprotease,butbesuretosoakandsproutitbeforecookingittoreducethesaponins.

SERVES4–6

1largesweetpotato,peeled,cutinto¼-inchdice

1cupsoakedwhitequinoa,rinsedwell3cupsunsweetenedalmondmylk+moreforserving(substitutecoconutmylkforayummychange)

1tspgroundcinnamon

¼tspgroundallspice½tsppurevanillaextract

1–2dropsliquidsteviaoradrizzleofpuremaplesyrup

½cupwalnuts,chopped+afewwholeonesforgarnishhempheartsforgarnish(optional)

calendulaflowerpetalsforgarnish(optional)

Placethesweetpotatoesinasteamingbasketoverapotofboilingwaterandcookuntilfork-tender,12–15minutes.Removefromtheheatandkeepwarm.

Inamediumsaucepan,combinethequinoawiththealmondmylk,cinnamon,allspice,andvanillaandbringtoaboil,uncovered,overmedium-highheat.Turndowntheheattolow,cover,andsimmerfor5minutes.Stirandsimmerfor5–7minutesmore,stillcovered.Ifmostoftheliquidhasbeenabsorbed,removefromtheheatandallowtorest,covered,foranother5minutes.Ifthereisstilllotsofliquidinthepot,allowittosimmerfor3–5minuteslonger,butkeepacloseeyeonthepotsothequinoadoesnotboildryandburn.Removefromtheheatandallowittorest,covered,for5minutes.

Seasontotastewithstevia(ormaplesyruporacombination)andstirinthechoppedwalnuts.Gentlyfoldinthesteamedsweetpotato,reservingafewcubesforgarnish.Topeachservingwithafewwholewalnuts,asprinkleofhemphearts,andevenafewflowerpetals.Servewithalittleextraalmondmylkif

desired.

DOAHEAD:Soak1cupquinoain3cupsfiltered,alkalinewaterovernightorforupto24hourstoallowittosprout.Rinsewell.

CHIASEEDBREAKFASTPORRIDGES

PURELYALKALINE(WITHOUTTHEBERRIESANDCHERRIES)

Chiaporridgehastobemymostfavoritebreakfastever!Itscreamyyettapioca-liketextureistotalcomfortforme.Youcanevenwhipitupinahotelroomwhiletraveling.Youcanalsomakeanyoneoftheserecipesthenightbefore(withoutthetoppings)andplaceitinthefridgeovernight.Inthemorning,addalittlemorealmondmylkandallowittocometoroomtemperature(whichisnicerthaneatingitcold)whileyougetreadyorwarmitgentlyandverybrieflyonthestoveandthenaddthetoppings.

EACHRECIPESERVES1(LARGEBOWL)OR2(SMALLBOWLS)

Thebasicmethodforeachofthe3variationsisthesame.Pourthemylkintoamediumbowl.Addthechiaseedsandstirfor30secondstopreventthemfromclumping.Stiragainafter1minute,andsetthemixtureasidetothickenfor15–20minutes,stirringoccasionallytoavoidclumping.Ifitbecomestoothick,thinwithalittleextramylk.

CINNAMON-SPICEDCHIAWITHSEEDS,NUTS,ANDBERRIES

1cupalmondmylk

3Tbspchiaseeds

1Tbspdriedunsulfuredcherries(optional)½–1tspgroundcinnamon

¼tspgroundallspice

⅛tspgroundcardamom½tsppurevanillaextract

2–3dropsliquidstevia

1–2Tbsphemphearts(optional)

smallhandfuloffreshraspberries,strawberries,andorblueberriesforgarnish(optional)

soakedalmonds,cashews,andsunflowerseeds(optional)mintleavesforgarnish(optional)

Tothesoakingchia,addthecinnamon,allspice,cardamom,vanilla,andsteviaandstirwell.Pourintoaservingbowlandtopwithyourfavoriteseeds,berries,andnutsandgarnishwithasprigofmint.Yummy!

Cinnamon-spicedChiawithSeeds,Nuts,andBerries

CREAMYLEMONCHIAPORRIDGE

1cupalmondmylk¼cupfull-fatorganiccoconutmylk

¼cupyoungcoconutmeatorcoconutmylk

juiceof1lemon1½Tbsprawalmondbutter

½tsppurevanillaextract

4–6dropsliquidstevia

3Tbspchiaseedsunsweetenedshreddedcoconutforgarnish

lemonzestforgarnish

Inablender,combinethealmondmylk,coconutmylk,coconutmeat,lemonjuice,almondbutter,vanilla,andsteviauntilniceandcreamy.Pourthemixtureintoasmallbowl,reserving¼cup.Stirinthechiaandsoak.Topwiththeshreddedcoconutandlemonzest,andservewiththereservedmylk.

CreamyLemonChiaPorridge

CreamyLemonChiaPudding

LAVENDERANDALMONDCHIAPUDDING

1cupLavenderAlmondMylkorChai-spicedHempMylk3Tbspchiaseeds

soakedand/ordriedalmondsorpumpkinorsunflowerseedsforgarnish(optional)

Addthenutsorseedstothesoakingchiaandstirwellbeforeserving.Bliss.

LavenderandAlmondChiaPudding

MAKINGHEALTHIERBREAKFASTCHOICESONTHERUN(PARTONE)

1.Takeyourgreenjuiceand/orporridgetogo.Prepareyourgreenjuicebeforeyouleavethehouse,possiblythenightbefore.Inapinch,packyourgreenjuiceinatravelmugandsipitonthewaytooratwork.Orpouryourporridgeintoaglassjartoeatmid-morning.

2.Createanemergencyjuicekit.KeepaMagicBulletblenderandastockofhempheartsattheofficefordayswhenyou’rerunninglateandpackfreshgreenstogo.Evensimpler,buyaqualityvegangreensmoothiemixandashakercup.Justaddwaterorcoconutwateretvoilà—instantalkalinebreakfast!Perfectfortraveltoo.

3.Askforwhatyouwant.Ifyouhavetobuysomethingalongtheway,don’tbeshyaboutasking

for:

•asimplegreensaladfromthelunchmenuwithavocadoandfreshberries(Isometimescarryanavocadoinmypurse—callmecrazee!)•asmoothiemadewithavocado,greens,almondmylkorcoconutwater,andafewfreshberries•AvocadoTomatoToastongluten-freebreadwithslicedtomatoes•unsweetenedoatmealwithcinnamon,nuts,seeds,andafewfreshberries

4.Ifallelsefails,eatfromtheregularmenuandbalanceyourdaylater.Enjoyyourbreakfastandworkinasmanyrawgreensaspossibleatlunchanddinner.Takeadigestiveenzyme,ifnecessary.

5.Keepaneyeoutfornew,healthierrestaurants.Lotsofcleverfolksareopeningupjuicebars,sociallyandenvironmentallyconsciouscafés,andfoodtruckswithraw,vegan,andgluten-freeoptions!Givethemyourbusiness—it’sawin-win!

WARMCARDAMOMBUCKWHEATPORRIDGE

PURELYALKALINE

IlovethisheartyporridgeoncoldwintrymorningsandalsoonsummermarketmorningswhenIneedabreakfasttoholdmeoverforawhile.Buckwheatisanalkalineseedratherthanagrainandit’sgluten-freeandchock-fullofsolublefiber,antioxidants,andessentialminerals—includingmanganese,magnesium,zinc,andcopper.Italsohasanti-inflammatoryproperties.Bestofallitisslightlyalkaline…Yay!Avoidthisduringtheveggiefeast,andalwayssoakrawbuckwheat(groats)tohelpbreakdowntheanti-nutrientssothey’reeasiertodigestandtohelpreleasehighlybeneficialnutrients.

MAKES3CUPS(3–4SERVINGS)

1cuprawbuckwheatgroats,soakedandrinsed

1cupfull-fatorganiccoconutmylk½cupalmondmylk+alittleforserving

¼tspgroundcardamom

¼tsppurealmondextract¼tsppurevanillaextract

seasalt

6–8dropsliquidsteviahandfulofsoakedalmondsforgarnish(optional)

pomegranateseedsforgarnish(optional)

Placethebuckwheat,coconutandalmondmylks,cardamom,almondextract,vanillaextract,andsaltinasmallsaucepanovermedium-highheat.Stirtocombine,bringtoabubblingboilfor1to2minutes,thencoverandremovefromtheheat.Allowthebuckwheattoabsorbthecoconutmylkfor10minutes.Nopeeking!Itshouldbetenderbutfirmwithabitofatoothytexture.Stirinthesteviatotaste.Topwithalmondsand/orpomegranateseedsandservewithalittlealmondmylkifdesired.

DOAHEAD:Soak1cupbuckwheatgroatsin3cupsfiltered,alkalinewaterovernight.Soakahandfulofalmondsin1cupfiltered,alkalinewaterovernighttoo(ifusing).

RAWBUCKWHEATMUESLIwithGINGER,GRAPEFRUIT,ANDAVOCADO

PURELYALKALINE(WITHWHITEGRAPEFRUIT)

ALKALINEBALANCED(WITHPINKGRAPEFRUITORSTRAWBERRYOPTION)

Here’sanalkalinebreakfastthatwillmakeyoufeelasifyou’reatthespa!Thisweebreakfastparfaitisrefreshing,light,andsooonourishing.Withitsrawsoakedbuckwheatgroats(don’tbemisledbytoastedbuckwheatcalledkashi),thiswillprovide⅓ofyourrecommendeddailyallowanceofmanganese(whichhelpstobalancebloodsugars)aswellasafinedoseofmood-enhancingtryptophan,blood-enhancingmagnesium,andcolon-cleansingfiber.Tosavetime,soakenoughbuckwheatforafewmorningsandrefrigerateitinanairtightcontainerforupto3days.Rinsewellbeforeservingtoremovethegel-likefilm.SavethisfortheAspirestageifyou’redoingtheveggiefeast,even

thoughit’spurelyalkaline.

SERVES3–4

1cupsoakedbuckwheat(groats),drainedandrinsedwelljuiceof1lime

⅛tsplimezest

1generoustspgratedginger4dropsliquidstevia

1pinkorwhitegrapefruit,peeledanddiced

1avocado,dicedmintleavesforgarnish

Inalargebowl,combinethebuckwheat,limejuiceandzest,ginger,andstevia.Spoonthemixtureintoindividualbowlsandtopwiththedicedgrapefruitandavocado.Garnishwithmintandserveimmediately.

DOAHEAD:Soak1cupbuckwheatin3cupsfiltered,alkalinewaterovernight.

RawBuckwheatMuesli

VARIATION:STRAWBERRYANDCUCUMBERRAWBUCKWHEATMUESLI

Forasummeryversion,replacethegrapefruitandavocadotoppingwith1cupfinelydicedEnglishcucumber,1cupfinelydicedfreshorganicstrawberries,and¼cupfinelychoppedmintleaves.Stirtocombinewiththemuesliandallowtostandfor5–10minutessotheflavorscanmingle.Garnishwithmintandasliceeachofstrawberryandcucumberandserveimmediately.

StrawberryandCucumberRawBuckwheatMuesli

BREAKFASTSEEDNOLAwithCOCONUT,LIME,ANDGINGER

PURELYALKALINE

Ifyoulovegranola,givethisrecipeashot.Traditionalgranolaisfullofcommercialadditivesandsugarandit’susuallytoppedwithsweetyogurt.Thisalkalineversionispackedwithsproutedbuckwheat—alsocalledbuckinis—alongwith4differentactivatedseedsrichinvitalnutrients,includingomegafattyacids,minerals,vitamins,protein,andfiber.ServethisSeednolawithsomehomemadeChai-spicedHempMylk,AlmondMylk,VanillaAlmondLemonCream,ormyveryfavorite,theNon-fermentedVeganVanillaBeanYogurt.

SERVES6–8

1cupsprouted,dehydratedbuckwheatgroats

¾cuplarge-flaked,dried,unsweetenedcoconut½cupsoaked,dehydratedsunflowerseeds

½cupsoaked,dehydratedpumpkinseeds

¼cupsoaked,dehydratedsesameseeds¼cuphemphearts

1½Tbspgratedginger

1tsplimezest2Tbsplucuma

½tspgroundcardamom

¼tspgroundcinnamon⅛tspgroundallspice

fineHimalayansalt

10–12dropsliquidstevia1tsppurevanillaextract

¼cupchiaseeds

Preheattheoventoitslowesttemperature,preferablynothigherthan150–160°F.Line2bakingsheetswithparchmentpaper.

Inamediumbowl,combinealloftheingredientsexceptthechiaseeds.Tossextremelywell,arrangethemixtureevenlybetweenthebakingsheets,andbakefor20–30minutes.(Ifyouroventemperatureishigher

than150°F,leavetheovendooropenacrack.)Turnofftheoven,openthedooracrack,andallowthemixturetorestuntiltheoveniscool.(Alternatively,ifyouhaveadehydrator,setittomediumanddryforacouplehoursuntilcrisp.)

PourtheSeednolaintoanairtightcontainer,thenstirinthechiaseeds.Thiswillkeepfreshatroomtemperaturefor3–4weeks.

DOAHEAD:Soakandsprout1cupbuckwheat.Activatealltheseeds(exceptthehempseeds)togetherfor8hoursin3cupsfiltered,alkalinewater.Drythebuckwheatandseedsinadehydratorfor8hours.Orarrangethemonabakingsheetanddrythemintheovenonthelowestsettingfor2–4hours.

BreakfastSeednola

BROCCOLIANDONIONBREAKFASTBITES

ALKALINEBALANCED

Idefinitelyusedtobeasugarymuffinandlattegirl.Howtimeshavechanged!Thisnutritiousandnummysavorybreakfastbitehitsthespot,especiallywithagreenjuiceorasalad,orforlunchwithabowlofsoup.Substitutecauliflowerorasparagusforthebroccoli,ifyouprefer,andservethesewiththeHealthyVeganButter.Tomakealoafratherthanindividualmuffins,preheattheovento

325°Fandlinea4-×9-inchloafpanwithparchmentpaper.Scoopthepreparedmixtureintothepanandbakefor45–60minutes,oruntilaskewerinsertedinthecentercomesoutclean.Allowtocoolbriefly,lifttheloaffromthepanusingtheparchmentpaper,andplaceonawireracktocoolcompletely.Cutintoslicesorkeeprefrigeratedinanairtightcontainerforupto3days.ThiscrumblyloafisperfectforAvocadoTomatoToast;justtoastitlightlytoreleaseitsmoisture.

MAKES8MUFFINSOR1LOAF

1cupspeltflour(sproutedifpossible)

1cupchickpeaflour1Tbspbakingpowder

½tspbakingsoda

½tspseasalt2Tbspfreshdillor2tspfreeze-drieddillweed

½cupdicedzucchini

½cup+2Tbspalmondmylk1Tbsplemonjuice

3dropsliquidstevia

¼cupcoconutoil,melted1cupdicedredonion(reserve¼cupfortopping)

1cupbroccoliflorets,cutintotiny,bite-sizedpieces

coarseseasaltforfinishing

Preheattheovento350°Fandlinean8-cupmuffintinwithbakingpapers.Inamediumbowl,sifttogetherthespeltandchickpeaflours,bakingpowder,bakingsoda,and½tspsea

salt.Stirinthedillandsetaside.Inablender,combinethezucchini,almondmylk,lemonjuice,andsteviauntilthezucchiniispuréed.

Pourinthecoconutoilandblendthemixturebriefly.Gentlystirthezucchinimixtureintothedryingredientsuntiljustmoistened.Ifthebatteristoodry,add

1–2Tbspmorealmondmylk.Foldintheonionandbroccoli.Dividethebatterevenlyamongthemuffincups,fillingthemcompletely;topwiththereservedredonion

andsprinklewithapinchofcoarseseasalt.Bakefor18–22minutes,oruntilaskewerinsertedinthecentercomesoutclean.Theywillnotrisemuch.Allowtocoolbrieflyonawirerack.Servewarmoratroomtemperature.Thesewillkeepinanairtightcontainerinthefridgefor5daysorinthefreezerforupto1month.Heatthembeforeserving.

BroccoliandOnionBreakfastBites

GOODMORNINGBROCCOLINIANDBEANS

PURELYALKALINE

Fruituntilnoonusedtobeahealthrule,butthatwaswellbeforeitbecameclearthatmostfruitacidifiesthebodyandfeedsyeast.Thissavorychlorophyll-andprotein-richbreakfastmaintainsanalkalinebalanceandprovidesfarmoreenergythansweetfruit.Becarefulnottooversteamthebroccolini,astoomuchheatharmsitsvitaminsandminerals.Andifbroccolini’sjustnotforyouatbreakfast,well…youcanservethistastydishforlunchordinner!

SERVES2

½cupunsoakedhazelnutsoralmonds

1¼tsplemonzest¾tspwholepinkpeppercorns

½tspseasalt

2cupsdicedbroccolini1cupdicedgreenbeans

2TbspHealthyVeganButterorextra-virginoliveoiland/orflaxoil

broccoliniorkaleflowersforgarnish

Inafoodprocessor,combinethehazelnuts,lemonzest,peppercorns,andseasaltuntilyouhaveanevenfinecrumble(becarefulnottooverdoit,oritwillbecomenutbutter).Thiscrumblewillkeeprefrigeratedfor7–10daysinasmallairtightjarifyoudon’tuseitall.

Bringamediumpotofwatertoaboilonhighheat.Putthebroccoliniandbeansinasteamingbasketandsteamthemfor2–3minutes,oruntilcrisp-tender.Transferthemtoamediumbowl,tossthemwiththebutter,anddividethemamongindividualdishes.

Generouslyspoonsomenutcrumbleovereachservingandgarnishwithbroccoliniorkaleflowers.Servewithmorenutcrumbleontheside.

GoodMorningBroccoliniandBeans

RHUBARBALMONDSCONES

MILDLYACIDIC

Aweekendfavoritewithourguestsatthecottageafteraglassofgreenjuice,thesedeliciousheartysconesareperfectwithacupoftea.Bymostdefinitions,rhubarbisavegetable,whichmakesitagreatalternativetoberriesandagoodfoodcombinationwiththenutrient-densesproutedspeltflour.Ifyourdigestionisgoodandyouprefertouseberries,goahead,butaddtheminmoderation.Unsproutedalmondflourismadewithoutthealmond’sskin,whichiswheremostofthebothersomeanti-nutrientsarepresent.Sproutedalmondflourisararefindandpriceyunlessyoumakeyourown.(Seesproutingguide.)

SERVES6

1cupalmondflour

1cupsproutedspeltflour2tspbakingpowder

½tspbakingsoda

½tspseasalt¾cup+1½Tbspfull-fatcoconutmylk(½can)

1tsppurevanillaextract

26dropsliquidstevia(or2tspcoconutnectar+16dropsstevia)1¾cupsslicedrhubarb,including½cupforgarnish

1tspgroundcinnamon

¼cupdried,finelyshredded,unsweetenedcoconut

Preheattheovento350°F.Lineabakingsheetwithparchmentpaper.Inamediumbowl,combinethealmondandspeltflours,bakingpowder,bakingsoda,andsaltuntilwell

mixed.Inaglassmeasuringcup,whisktogetherthecoconutmylk,vanilla,and16dropsofthestevia(or1tsp

coconutnectarand8–10dropsstevia).Inabowl,tosstherhubarbwiththecinnamonandremaining10dropsofstevia(or1tspcoconutnectar

and5–6dropsstevia).Pourthecoconutmylkmixtureintotheflourmixtureandstirtojustcombine.Gentlyfoldinthe

rhubarb.Spoonthispuffybatterinto3-inchroundsonthebakingsheet.Gentlypress3slicesofrhubarb

intothetopofeachscone.Sprinklewiththecoconutandbakefor18–20minutes,untilatoothpickinsertedinthecentercomesoutclean.Allowtocoolonthebakingsheetforafewminutes,thentransferthemtoawireracktocoolfurther.Servewarm.Thesewillkeeprefrigeratedinanairtightcontainerforupto3days.Warmgentlyintheoventorefresh.

SPROUTEDSPELTANDVANILLAPANCAKESwithLEMONCOCONUTCREAM

MILDLYACIDICALKALINEBALANCED(WITHAGREENJUICE)

Thissimpleveganrecipetookafewtriestogetright,butthecombinationofsproutedspeltandbuckwheatfloursmakesforatastypancakethat’seasytodigest.Youcanalsomakeadeelish,crunchylemon-chiaversionbyadding2½Tbspwholechiaseedsandthezestof1lemontothedrypancakeingredientsand½cupmorealmondmylk,2Tbsplemonjuice,andacoupleofextradropsofsteviatothewetones.Theruleinourhouseisstillgreenjuicefirst,pancakessecond.This

way,wehaveaprettygoodbalanceevenwhenservingthepancakeswithalittlemaplesyrup.Ilovethemwithrawalmondbutter.

SERVES4

LemonCoconutCream

13½ozchilledfull-fatcoconutmylk(1can)¼cupcashewsorsoakedalmonds

3Tbsphemphearts

3Tbsplemonjuice1tsplemonzest

3–5dropsliquidstevia

1tsppuremaplesyrup(optional)

SproutedSpeltandVanillaPancakes1Tbspgroundflaxseeds

2½Tbspfiltered,alkalinewater

¾cupsproutedspeltflour½cupsproutedbuckwheatflour

2Tbspbakingpowder

½tspfineHimalayansalt

1cupalmondmylk

2Tbspcold-pressedsunfloweroil1Tbsppuremaplesyrupor5–6dropsliquidstevia

1½tsppurevanillaextract

¼cupcoconutoil

CREAM:Openthebottomofthetinandcarefullypourtheliquidcoconutwaterintoasmallairtightjar(reserveitforsmoothies).Scoopthecoconutsolidsintoablender,addthecashews,hemphearts,lemonjuiceandzest,stevia,andmaplesyrup(ifusing),andblenduntilcreamyandsmooth.Pourthemixtureintoaservingpitcher.Anyleftoverswillthickenfurtherwhenchilledandcanbeusedasatastyspread.Thiswillkeepinthefridgefor3–5days.

PANCAKES:Setawirerackintheovenandpreheatitto300°F.Placetheflaxseedsinasmallbowlwiththewater,stirtocombine,andallowtostandfor5–10minutes.Inalargebowl,combinethespeltandbuckwheatflours,bakingpowder,andsaltuntilwellmixed.Ina

separatebowl,stirtogetherthealmondmylk,sunfloweroil,maplesyrup,vanilla,andflaxmixture.Pourthewetingredientsintothedry,stirringwithaforkjustuntilmixed.Setasidefor5minutestoallowthebattertorise.

Placeafryingpanorgriddleovermedium-lowheatandaddthecoconutoil.Whenthepaniswarm,gentlyspoon3Tbspofbatterintothepanforeachpancake.Repeatuntilthepanisfull.Cookfor2–3minutes,oruntilbubblesappearonthesurfaceandthepancakesaregoldenunderneath.Flipthepancakesandcookfor2–3minutesmore.Transferthecookedpancakestothewirerackintheoventokeepwarm.Repeatwiththeremainingbatter.

Servewarmonindividualplateswiththecoconutcream.Thepancakeskeepwellinanairtightcontainerinthefreezerfor1month,orrefrigeratedforupto4days.

DOAHEAD:Refrigeratea13½oztinofcoconutmylkovernight.Ifusingalmonds,soak¼cupin1cupfiltered,alkalinewaterovernight.

SPROUTEDBUCKWHEATSILVERDOLLARPANCAKESwithALMONDSYRUP

PURELYALKALINE

Iloveconcoctingmealsfromtheversatilebuckwheatseed,usingitraw,sprouted,andcooked,andinsavoryandsweetdishes!Thisgluten-freepancakerecipeisgreatforlazySundaymornings:it’sahearty,filling,andnourishingbreakfastthat’seasytomakeintheblenderandcleansupeasily.Justremembertostartsoakingyourbuckwheatbeforeyouhopintobed.Enjoyitwithanon-traditionalcoconutalmondsyrup,servedwarmoratroomtemperature,inplaceoftheusualhigh-sugarmaplesyrup.Notethatusingthegreensteviapowderwillgivethesyrupagreenishcolor.

SERVES6–8(24TWO-INCHPANCAKES)

AlmondSyrup

3Tbsprawalmondbutter3Tbspavocadooilorgrapeseedoiloralmondoil

¼tspgroundcinnamon

3Tbspthickorganiccoconutmylk6–8dropsliquidsteviaor1tspgreenstevia-leafpowder

¼tsppurevanillaextract

¼tsppurealmondextract(optional)

BuckwheatPancakescoconutoilforgrilling

1cupsoakedbuckwheatgroats,drainedandrinsedwell

2Tbspgroundchiaseeds¾cupalmondmylk

¾cupthickorganiccoconutmylk

1tsppurevanillaextract¼tsppurealmondextract(optional)

¼tspfineHimalayansalt

1Tbsplemonjuice

2tspbakingpowder

SYRUP:Placethealmondbutterinasmallbowlandpourtheoilovertop.Usingaforkoraminiwhisk,worktheoilintothebuttertothinit.Addthecinnamonthenthecoconutmylk,stevia,vanilla,andalmondextract(ifusing)andstiruntilcreamy.Transfertoasmallsaucepanandsetaside.

PANCAKES:Preheatapancakegriddletomediumorlightlygreaseafryingpanwithcoconutoilandplaceitonmediumheat.

Inablender,combinealltheingredients,exceptthelemonjuiceandbakingpowder,untilyouhaveasmoothbatter.Addthelemonjuiceandblendjusttocombine.Pourintoamediumbowl.Justbeforeyouarereadytocookthepancakes,quicklyandgentlystirinthebakingpowder,ensuringthatyoumixitinthoroughly.

Ladleenoughbatterontothegriddletomakea2-inchpancake.Keepladlingandmakingpancakesuntilyourunoutofroom.Cookthepancakesuntilbubblesformandthesurfaceisprettymuchdry,3–5minutes.Flipthepancakesandallowthemtoheatthroughforanotherminuteor2.Repeatuntilyouhaveusedupthebatter.Transferthecookedpancakestothewirerackintheoventokeepwarm.

Dividethepancakesamongindividualplatesanddrizzlewiththealmondcoconutsyrup.Storetheseinanairtightcontainerfor2–3daysorfreezethemfor1month.Ioftenreheatanyleftoversinthetoaster.

DOAHEAD:Soak1cupbuckwheatin3cupsfiltered,alkalinewaterovernight.

SALADS

It’scalledchoptherapy!Inourfamily,makingsaladat

leastonceadayisaritual,asisarrangingacrudités

(rawveggie)plate.Wekeepourfavoriteparingknifeanda

bamboocuttingboardcloseby;wetakethemwhenwetravel,

sowecansnackoncucumber,carrots,jicama,andbell

peppers.WhatIputinmysaladdependsonmymood,what’s

inthefridge,andhowsimpleorfancyIwanttoget!Use

theserecipesasaspringboardforyourowncreative

variations.

BABYGREENSwithFLOWERBLOSSOMS,MINT,ANDCINNAMONCHICKPEACROUTONS

ALKALINEBALANCED(WITHTHECHEEZEANDCROUTONS)PURELYALKALINE(WITHOUTTHECHEEZEANDCROUTONS)

Nothingismoreenjoyableformethanpretty(andhealthy!)food.Thissaladmadewithlovelyedibleflowersisjustthat.Enjoyitinthegardenoronanoutsidepatioforthefullsummereffect.You’llsavorthememoryduringthecolder,wintermonths.

SERVES1

LemonDressing

⅓cupextra-virginoliveoil

juiceof1lemon1½tspcoconutnectaror3–5dropsliquidstevia

seasalt

freshlygroundblackpepper

BabyGreensandBlossomSalad2cupsmixedbabylettuces

½cupmixedsprouts(pea,sunflower,buckwheat)

½cuptornmintleaveshandfulofedibleblossoms(rose,calendula,kale,nigella)

½–1avocado,sliced

¼recipeMacadamiaCheeze¼reciperoastedSweetCinnamonRoastedChickpeas

sprigofthymeforgarnish(optional)

DRESSING:Combinealltheingredientsinaglassmeasuringcup,whiskwell,andallowtostandwhileyoupreparethesalad.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days.

SALAD:Inamediumbowl,combinethelettuce,sprouts,mint,and⅔oftheblossoms.Pourinthedressingandtossgentlyuntilevenlycoated.Arrangethesaladonaservingplateandtopwithavocado,smallcurdsofmacadamiacheeze,androastedchickpeas.Garnishwiththeremainingblossomsandasprigofthyme.

SUMMERBERRYSALAD

ALKALINEBALANCED

Thissaladisdeliciousmadewithraspberries,strawberries,andblueberriesbutsubstitutewhicheverberries—aloneorincombination—youhaveonhand.Andbesuretoaddthemint—thisiswhatmakesitjustperfect!Soakanddehydratethenutsbeforehandifyoucan(thispage).

SERVES1

SweetNutCrumble

¼cupsoakedalmonds¼cupBrazilnuts

¼tspgroundcinnamon12mintleaves

4–5dropsliquidsteviaor¼–½tspgreenstevia-leafpowder

2Tbsphemphearts

RaspberryDressing½cupraspberries

10mintleaves

1Tbspdicedshallots¼cupextra-virginoliveoil

juiceof1smalllemon

8–10dropsliquidsteviaHimalayansalt

freshlygroundblackpepper

SummerBerrySalad

2cupsmixedbabylettuces½cupmixedfreshraspberries,blueberries,andstrawberries

1avocado,diced

CRUMBLE:Inafoodprocessor,combinethealmonds,Brazilnuts,cinnamon,mint,andsteviauntiltheyformanevenbutroughcrumble.Pourinthehempheartsandpulsetojustcombine.Spoonthemixtureintoanairtightcontainerandrefrigerateforupto5days.

DRESSING:Combinealltheingredientsinablenderandprocessuntilsmoothandcreamy.Pourintoaservingjug.Anyleftoverswillkeepforupto2daysinthefridge.

SALAD:Arrangethelettuceonalargeplate,andthentopwiththeberriesandavocado.Drizzlewiththedressing,sprinklewiththecrumble,anddigrightin!

DOAHEAD:Soak½cupalmondsin1cupfiltered,alkalinewaterovernight.Ordehydrateinyourdehydratorfor8hours,orbyheatingintheovenonthelowestsettingfor1–2hoursuntildryandcrunchy.

BUTTERLETTUCEANDMINCEDPEARwithFRENCHLIMONETTEDRESSING

ALKALINEBALANCEDPURELYALKALINE(WITHOUTTHEPEAR)

Butterlettucemakesmelosemymind!Ilovehowtendertheleavesareandhowmildandsweettheytaste.ThisisasaladImakeofteninthesummer—almosttoooften—butthekidsloveittoo.Makeitfancybykeepingthelettuceleaveswholeoreasiertoeatbytearingorchoppingthemintobite-sizedpieces.Addslicedavocadoifyouwantamoresubstantialsalad.Usethepearinmoderationandchopitjustbeforeyouservethesaladsoitdoesn’toxidize.ThedressingisreminiscentofmyfavoriteoldFrenchvinaigrette,minusthevinegar.Theaddedflaxoilmeansyouaregettinganicedoseofomega-3sandyoucanvarytheamountofmustardaccordingtoyourpreference.

SERVES4

FrenchLimonetteDressing

⅓cupextra-virginoliveoil2Tbspflaxoil

juiceof1lemon

2–4dropsliquidstevia2Tbspmincedshallots

2Tbspfinelyslicedchives

¼tspdriedmustard,ortotasteseasalt

freshlygroundblackpepper

LettuceandPearSalad

1–2headsbutterlettuce,leaveswashedandtornintobite-sizedpieces,corediscarded1freshorganicpear,peelon,coredandfinelydiced

finelychoppedchivesforgarnish

DRESSING:Combinealltheingredientsinaglassmeasuringcup,whiskwell,andallowtostandwhile

youpreparethesalad.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days.

SALAD:Dividethelettuceamong4servingplates,arrangingthelargerleavesonthebottomandstackingthesmalleronesontop.Sprinklewithpearanddrizzlewiththedressing.Garnishwithchivesandserveimmediately.

KALESALADwithAVOCADOANDMANGOANDKALEBLOSSOMS

ALKALINEBALANCED(WITHTHEMANGO)PURELYALKALINE(WITHSTEVIAANDWITHOUTTHEMANGO)

Ilovethisrefreshingsalad,richinchlorophyllandmagnesiumandflavoredwithfreshmintandlemon.Andkaleisanalkalinepowerhouse.Cuttingitintobite-sizedpiecesandmassagingitmakesitsofterandeasiertochew.Alittlebitoffinelydicedmangoisperfectbutnotmandatory—butdon’tforgettheavocado!Youcanscatteredibleflowersoverthistoprettyitup,ifyoulike.

SERVES2

ZippyLemonDressing

½cupextra-virginoliveoil

juiceof1lemon2dropsliquidsteviaorcoconutnectar(or1dropofeach)

1Tbspchiaseeds

1clovegarlic,gratedonarasp½tspdriedmustard

seasalt

freshlygroundblackpepper

Kalesalad8leaves+stalkskale,toughribsremoved,finelychopped

1avocado,finelydiced

½mango,finelydiced

⅓cupmintleaves,finelychoppedhandfulofkaleblossoms(optional)

DRESSING:Combinealltheingredientsinaglassmeasuringcup,whiskwell,andallowtostandwhileyoupreparethesalad.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days.

SALAD:Placethekaleinalargebowl.Pour½ofthelemondressingoverthekaleleavesandadd½ofthedicedavocado.Usingyourhands,massagethedressingandtheavocadointothekalebykneadingtheleaves,ensuringthatthefoldsandcurlsarereallywellcoatedandtheavocadoiscreamed.Allowthesaladtostandfor10minutestofurthertenderizethekaleleaves.

Dividethegreensevenlyamongindividualplatesandsprinklewithmango,mint,andtheremainingavocadoandkaleblossoms(ifusing).Drizzlewithmorelemondressingandtossgentlytocombine.

GREEKSALAD

PURELYALKALINE(WITHOUTTHECHEEZE)ALKALINEBALANCED(WITHTHECHEEZE)

ThisGreeksaladisakeeper!Ilikeitbestwithcherrytomatoes,butlargetomatoesarefine.Andtogetyourgreensin,pilethissaladonabedofmixedlettuces.Thekidslovethissaladintheirlunchboxes,andifyoumakeadoublebatchofthedressing,you’llhaveithandytopackalongwithwhateverveggiesyou’vegotaroundortodrizzleitoverasidesaladatanymeal.Thedressingissodeliciousyouwon’tevennoticethevinegarismissing.Iusuallyaddthesteviaasitbalancesthetartlemon.Itwillkeeprefrigeratedinanairtightcontainerforupto4days.

SERVES1(MAINCOURSE)OR2–3(SIDESALAD)

12cherrytomatoes,halved

1Englishcucumber,scrubbed,halvedlengthwise,andsliced1orange,red,oryellowbellpepper,seededandcutintosmallstrips

¼MauiorWallaWallaonion,diced10–12cured,driedblackolives,oryourfavoriteolives

juiceof1lemon

¼cupextra-virginoliveoil2dropsliquidstevia(optional)

1clovegarlic,minced

1tspfreeze-driedoreganoor½tspregulardriedoreganoHimalayansalt

freshlygroundblackpepper

4–5TbspMacadamiaCheeze

Inamediumbowl,combinethetomatoes,cucumbers,bellpeppers,onions,andolivesandsetaside.

Inaglassmeasuringcup,whisktogetherthelemonjuice,oliveoil,stevia(ifusing),garlic,oregano,salt,andpepperandallowtostandfor5minutes.Whiskagain,pourthedressingovertheveggies,andtosstocombine.Topwiththecheeze.

SIMPLESALADFORACROWD

ALKALINEBALANCEDPURELYALKALINE(WITHOUTTHECHEEZE)

Atrustyolemandolinwillwinyouravereviewsforthisgorgeoussaladmadewithlayersofbrightlycoloredvegetables.It’sfuntomakeanditwillinspireevennon-saladfans!Youcansavetimebypreparingthelayersofveggiesearlyintheday,chillingthemuntilyouarereadytoimpressyourguests,andthentossingthesaladwiththeherbdressingatthelastminute.Ifanyveggiesbecomedry,justmoistenthemcarefullywithaspritzofcoolwater.Forvariety,replace¼oftheoliveoilwithyourfavoritenutoilandtrythesweetnutcrumbleasatopping.

SERVES8–10

HerbDressing

4clovesgarlic,mincedorgrated¼cupmincedfreshparsley

¼cupmincedcilantro

¼cupmincedfreshbasil¼cupmincedchivesorgreenonions

1cupextra-virginoliveoil

juiceof2lemons4–6dropsliquidsteviaorcoconutnectar(or2–3dropsofeach)

¼tspHimalayansalt

freshlygroundblackpepper

LayeredSalad6mediumcarrots,scrubbed,slicedonthethinnestsetting

2largeredbellpeppers,halvedandseeded,slicedonthe2nd-thinnestsetting

12cherrytomatoes,quartered1longEnglishcucumber,scrubbed,slicedonthe2nd-thinnestsetting

¼redcabbage,slicedonthethinnestsetting

4–6radishes,slicedonthethinnestsettingsprigofparsley,cilantro,orbasilforgarnish(optional)

2headsbutterlettuceoryourfavoritelettuce,choppedintobite-sizedpieces

2cupsradishorbroccolimicrosprouts2cupssunflowersprouts

1recipeSavoryNutSprinkle

1recipeMacadamiaCheeze(optional)2–3avocados,halvedandcutintodiamondshapes

DRESSING:Inaglassmeasuringcup,whisktogetheralltheingredients.Pourthedressingintoasmallservingpitcherandallowittoinfusewhileyouslicethevegetables.Itwillkeeprefrigeratedinanairtightcontainerforupto3days.

SALAD:Onalargeservingplatter,arrangethecarrots,bellpeppers,tomatoes,cucumber,andcabbageindenserows.Addtheradishesandgarnishwithaherbsprig.Inalargebowl,tosstogetherthelettuceandsprouts.Arrangetheminatallmoundonasecondservingplatter.

Toserve,placetheplattersinthemiddleofthetablewiththedressing,nutsprinkle,andmacadamiacheeze.Scooptheavocadointoabowljustbeforeserving.Allowgueststohelpthemselves.

SimpleSaladforaCrowd

THESERIOUSLYALKALINESALAD

PURELYALKALINE

Thiscombinationofveggiescametogetherafterasuccessfulwintervisittomylocalmarket,whichsourcesincrediblefarmproducefromsurroundinggrowers.Iftheseparticularingredientsaren’tavailabletoyou,justdoyourbesttogetthefinestandmostorganicveggiesyoucanandload’emuponyourplate!Ilovebutterorredleaflettuceforthissalad,butanygreenwillworkwell.Chooseyourfavorite,oracombination,orchangeupthemixeachtime.Trythesimpledressinginthisrecipe,orchooseanotheryummyone.

SERVES1(ASAMAINCOURSE)OR3(ASASIDESALAD)

¼cuporganicextra-virginoliveoil

juiceof½lemon1dropliquidsteviaor½tsppuremaplesyrup(optional)

1largeclovegarlic,finelyminced,notpressed

Himalayansaltfreshlygroundblackpepper

½headyourfavoritelettuce,torn

1handfulspinach1handfulbabykaleleaves,torn

10sprigsparsley,chopped

10sprigscilantro,chopped1handfulpeashoots

1handfulsprouts,suchasbroccoli,alfalfa,orradish

6cherrytomatoes,halved6radishes,quartered

½carrot,scrubbed,juliennedorgrated

½cupthinlyslicedredcabbage½stalkcelery,sliced

½avocado,sliced

½watermelonradish,slivered

DRESSING:Inameasuringcup,whisktogethertheoliveoil,lemonjuice,stevia,garlic,salt,andpepperuntilwellcombined.

SALAD:Arrangethelettuce,spinach,kale,parsley,andcilantrointhebottomofalargesaladbowl.Foranicepresentation,arrangeeachoftheveggiesinitsownlittlegroupingaroundtheperimeter,savingthewatermelonradishforthecenter.

Toserve,pourthedressingoverthesaladandtosswell.

SeriouslyAlkalineSalad

STACKEDBEETSALAD

ALKALINEBALANCED

Imayhavegottenaweebitfancyonyouwiththisrecipe,butifyouarehavingafriendtolunch,whynottryit?Ifyou’reinahurry,justdicethebeetsandtossthemwiththesproutsandtopwiththecheeze.Oh…andifyoucan’tlocateyellowbeets,noworries…yourliverwillbejustashappytobedetoxifiedwiththeredbeets—andthesaladwillstilllookpretty!

SERVES2

2largeredbeetsor4smallyellowbeets,trimmedandscrubbed

2largeor4smallyellowbeets,trimmedandscrubbed⅓cupextra-virginoliveoil

juiceof1lemon

1–3dropsliquidsteviaorcoconutnectar(orhalfofeach)seasalt

freshlygroundblackpepper

1–2TbspMacadamiaCheeze1cupfreshsprouts,suchassunflower,radish,microgreens

2chiveblossoms(optional)

Placethebeetsinacoveredsteameroverboilingwater.Steamthemwholeuntiltender,20–30minutesdependingontheirsize.Removefromtheheatandallowtocoolenoughtohandle.Carefullypeelthebeets,discardingthepeels,andslicethefleshintoroundsabout⅜inchthick.Reserve¼cupoftheredbeetforthedressing.

Placethe¼cupbeetsinablenderwiththeoliveoil,lemonjuice,stevia,andsaltandpepperandpulseuntilsmoothandwellcombined.Setaside.

Toserve,alternatelylayerthecolorfulbeetslices4high,withthecheezegentlyplacedinbetweentheslices(toavoidstainingthecheeze),finishingwithalayerofcheeze.Surroundthestackwithsproutsandgarnishwithmoresproutsandachiveblossom(ifavailable).Drizzlewithdressingandservemoreontheside.Enjoyanyleftoverbeetswithmorecheezeanddressingthenextday.Thiswillallkeeprefrigeratedforupto3days,storedseparately.

ALKALINESALADDRESSINGS101

Ifyou’renotusedtoeatingalotofsaladsandrawveggies,itcanbetemptingtosmothertheminawholelotofdressing.Storeboughtdressingsareloadedwithvinegars,dairyproducts,sugars,andpreservatives,whichwillquicklysendyouralkalinebalanceoutofwhack.Whippinguphealthieroptions—andknowinghowtomodifyyourfavorites—willhaveyoueatingyourgreensandluuuvingthem.Whichiswhatwewant.Formoredressingrecipes.

•Replacevinegarswithlemonorlimejuice.•Makedressingscreamywithblendedrawzucchini,avocado,nuts,seeds,hemphearts,and/ornutbutters(andalittlefiltered,alkalinewater).

•Flavordressingswithfinelychoppedfreshherbs(orpinchesofdriedones)andfreshgarlicandgingergratedonarasp.

•ReplacehighlyprocessedandGMOoilswithraw,cold-pressedoliveoils,nutandseedoils,avocadooil—orveryoccasionally,adropor2oftoastedsesameoil.•SubstituteBraggLiquidAminosforsaltinAsiandressings,andstevia(orcoconutnectaroryacónsyrupifyou’renotfeasting)forsugarinalldressings.

•AnddidImentionthatavocadomakesanysalad—oranyfood,really—creamyanddelicious?!Ican’tgetenoughofthem.

VEGANCRUNCHYTHAIGREENSALAD

PURELYALKALINE

EverywhereIlook,fromthemarkettothelocalpaper,Ifindinspirationforcreatinghealthyfood.TheideaforthissaladcamefromGOOP,GwynethPaltrow’snewsletter—Iloveherstuff!Iadaptedherversion,tomakeitvegan,andit’searnedravereviews.Theideaistobalancethesweet,salty,sour,andspicy,somakeadjustmentsifyoudon’tfindthatyourdressinghasanequalbalanceofall4flavors.Thegarlickycrumbleisoptional,butitaddsalovelycrunch.Thissaladischock-fullofdetoxifyingherbsandchlorophyll,whichwillcertainlytidyupthosebloodcells!Refrigeratethegreensseparatelyfromthedressingifyoumakeadoublebatch.Thedressingwillkeeprefrigeratedinanairtightcontainerfor2–3days.

SERVES4(ASAMAINCOURSE)OR6(ASASIDEDISH)

CrunchyGreenSalad

2cupsjuliennedjicama2smallbokchoy,choppedintobite-sizedslices

6leavesNapacabbageorsuichoy,choppedintobite-sizedslices

4radishes,thinlysliced3greenonions,thinlyslicedlengthwiseandcutinto1-inchlengths

1smallbunchwatercress,chopped

1cupchoppedcilantro½cupchoppedfreshmint

½cupchoppedfreshbasil

1avocado,sliced(optional)

SpicyLimeDressing4½TbspBraggLiquidAminos

juiceof1largelime

2Tbspavocadoorgrapeseedoil6–7dropsofliquidsteviaor1–2Tbspcoconutnectar

4clovesgarlic,mincedorcrushed

1½tspfinelymincedjalapeñopepper

GarlickyCrumble½cupunsoakedalmonds

1clovegarlic

½tspHimalayansalt1–2freshchiliesorapinchofdriedredchiliflakes

SALAD:Placealltheveggiesexcepttheavocadoinalargesaladbowl.Tosswelltocombine.

DRESSING:Inameasuringcup,whisktogetheralltheingredientsuntilwellcombined.Allowtostandfor5–10minutesuntiltheflavorsmeld.

CRUMBLE:Placealltheingredientsinafoodprocessorandpulsecontinuouslyuntilacrumbleforms.

Toserve,pourthedressingoverthesaladandtossuntiljustcoated.Dividethesaladintoindividualbowls,topwithslicesofavocado,andsprinklewiththecrumble.

VeganCrunchyThaiGreenSalad

RAWRAVIOLIwithPESTOANDMACADAMIACHEEZE

ALKALINEBALANCED

Thesescrumptiousraviolimakealovelyappetizeroralightlunchalongsideasaladorsoupandarefancyenoughforanyspecialoccasion.Youcanmakethecheeze,thepesto,andtheravioliaheadoftimeandassemblethisdishatthelastminute.Ilovethesweetnessofthejicamahere,butyoucansubstituteparsniporevendaikonradishroundsifyoulike.Justbesuretheslicesarevery,verythin.

SERVES6(MAKES24RAVIOLI)

1largejicama,verythinlyslicedinto48piecesonamandolin

1recipeMacadamiaCheeze1recipePestoofHerbs,Nuts,andSeedsoryourfavoritepesto

24cherrytomatoes,halved

12smallbasilleavesforgarnish(optional)

Lineabakingsheetwithparchmentpaper.Fillafingerbowlwithfiltered,alkalinewater.Usingapastrywheelorapizzacutter,trimthejicamaslicesinto2-inchsquares.

Arrange24ofthesquaresonthebakingsheet.Usingateaspoon,dropagenerousdollopofcheezeonthecenterofeachsquare,andtopwithanothersliceofjicama.Withyourfingers,gentlypresstheedgesofthejicamatogethertosealinthefilling(ifthejicamaisabitdry,dipyourfingersinwater,rubtheedgesofthejicama,andthenpressthemtogether).Ifyouaremakingtheseahead,coverwithplasticwrapandrefrigerateuntilneeded.

Toserve,arrange4raviolioneachplate.Drizzlewithpestoandarrange8tomatohalvesontop.Garnishwithbasil.Servewithadditionalpestoontheside.

RawRavioli

RAWVEGGIENOODLEPASTAwithSHELLINGPEAS

PURELYALKALINE

Changingthewayyouchop,slice,anddiceyourveggiestransformstheirflavorandmakesthemendlesslyversatile.Ifyouhaven’ttriedspiralizingyourveggies,here’syourchance.Aspiralizerisareallycoolgizmo,essentiallyavegetableslicerthatproducesspiralsinsteadofstrips(seeResources).Youcanalsousearegularveggiepeelerandmakewidefettuccinenoodlesinstead.Whenyoutastethenoodlestossedwiththiscreamytahini-almondsauce,Iknowyou’llbesqueezinginasecondhelping!Notethatboththenoodlesandthesaucekeepwellseparately,sothisrecipecanbemadeaheadandassembledquicklyandeasilythenextday.

SERVES4GENEROUSLY

VeggieNoodlePasta

½daikonradish,scrubbed,juliennedorspiral-cut(2–3cups)2smallyellowzucchiniorpattypansquash,scrubbed,juliennedorspiral-cut(about2cups)

2orangecarrots,scrubbed,julienned(about1cup)

1redcarrot,scrubbed,thinlysliced(orangecarrotsarefinetoo)1whitecarrot,scrubbed,thinlysliced(orangecarrotsarefinetoo)

1cupthinlysliveredsnowpeas

½cupshelledfreshpeas2cupsarugula

½bunchcilantro,chopped,plus4wholesprigsforgarnish

6–8chives,slivered1mango,thinlyslivered(about½cup),forgarnish(optional)

sesameseeds,forgarnish(optional)

Tahini-almondSauce

¼cuptahini¼cupsmoothalmondbutter

juiceof1lemon

3Tbspfiltered,alkalizedwater

2½TbspBraggLiquidAminos1tspgratedginger

Himalayansalt

PASTA:Placetheradish,squash,carrots,snowpeas,andpeasinalarge,prettybowl.Addthearugula,cilantro,andchivesandtossuntilwellcombined.

SAUCE:Inameasuringcup,whiskthesauceingredientsuntilsmoothandcreamy.

Toserve,dividethepastaevenlyamongindividualbowls.Pourthesauceintoasmallpitcherandpassitaroundorserveitinasmallbowlonthesidesoeveryonecanhelpthemselves.Tosswiththesauceandgarnishwithsliveredmango,sesameseeds,andasprigofcilantro.

RawVeggieNoodlePasta

ANGELHAIRZUCCHINIPESTOwithROASTEDCHERRYTOMATOES

ALKALINEBALANCED(WITHWALNUTS)PURELYALKALINE(WITHALMONDS)

Ifoundthisdandynoodlegizmo(seeResources)thatmakesitsupereasytocutthezucchiniinthisrecipeintothethinnestnoodlesever!Mixedwiththepesto,thesezucchininoodlesareprettydreamy.Addsweetroastedtomatoesandthewholedishbecomesasliceofheaven.Ifyoudon’thavetimetoroastthetomatoes,byallmeansenjoythemrawontop;it’llstillbedivine.Zucchiniiswonderfullyfullofwater—justwhatwewant—butitwillgetsoggyifyoutossitwiththepestoandtomatoesandallowittostandtoolong.So,tossandthenenjoyrightaway.Foraquickerpreparation,thenoodlescanbecutandchilledseparatelyfromthepesto,andthenassembledatthelastminuteforthequickestalkalinemealever!

SERVES4

ZucchiniPestowithRoastedTomatoes

24cherrytomatoes,halved

1Tbspgrapeseedoil½tspseasalt+morefordustingthetomatoes

½cup+1Tbspextra-virginoliveoil

2cupsbasilleaves¼cupwalnutsand/orpinenutsoralmonds

3Tbsphemphearts

3clovesgarlic,roughlychopped

6six-inchzucchinis,spiral-cut,julienned,orangelhair–cutwithaslicer

GarlicCheezeCrumble½cupwalnutsoralmonds

1clovegarlic

½tspseasalt½tspdriedoregano

freshlygroundblackpepper

PESTO:Preheattheovento325°F.Lineabakingsheetwithparchmentpaper.Arrangethetomatoes,cutsideup,onthebakingsheetanddrizzlewithgrapeseedoil.Sprinklewithsomeseasalt,thenbakefor1hour.Removethetomatoesfromtheoven,allowtocool,anddrizzlewith1Tbspoftheoliveoil.Setaside.

Inablenderorfoodprocessor,processthebasil,walnuts,hemphearts,garlic,½cupofoliveoil,and½tspofseasaltuntilwellcombined.Scrapedownthesidesofthebowlandprocessuntilthepestohasanevenconsistency.Addaweebitofextraoliveoil,ifnecessary.Setaside.

CRUMBLE:Placealltheingredientsinafoodprocessorandpulsecontinuouslyuntilacrumbleforms.Spoonthemixtureintoasmallbowlandsetaside.

TOSERVE:Placethezucchininoodlesinalargebowlwiththepestoandtosswell.Dividethenoodlesbetween4bowlsandtopeachonewith¼oftheroastedtomatoes.Sprinklewithaspoonfulofthegarliccheezecrumble.Tossagainandserveimmediatelywhilethezucchiniisstillcrispandcrunchy.

AngelHairZucchiniPesto

SPANISHBEANSALAD

ALKALINEBALANCED

Cannedbeansmakethisyummysaladespeciallyquickandeasy.MybrandofchoiceisEdenbecausethebeansaresoakedwithkombu(tohelpminimizeanti-nutrients,improvedigestibility,andaddpreciousmineralsandflavor)andthecansareBPA-free.So,whenlifegetscrazy,buycansofbeansifthatmakesthingsmoredoable.However,Idofindthatthere’sjustsomethin’yummieraboutbeansyousoakandcookyourself,so,ifyoucan,spendthetimetostartfromscratch!

SERVES6–8

SpanishDressing

½cupextra-virginoliveoil2Tbspflaxoil(optional)

1Tbsphempoil(optional)

juiceof1limejuiceof1smalllemon

2Tbsppuremaplesyrupor5–6dropsliquidstevia(or½ofeach)

1–2clovesgarlic,minced¼cupchoppedcilantro

1½tspgroundcumin

1½tspCelticsaltorseasalt1tspfreshlygroundblackpepper

1tspchilipowder

BeanSalad

2cupscookedpintobeansor1can(15oz)pintobeans,rinsedanddrained2cupscookedchickpeasor1can(15oz)chickpeas,rinsedanddrained

2cupscookedcannellinibeansor1can(15oz)cannellinibeans,drainedandrinsed

2carrots,peeledandchopped2stalkscelery,chopped

2greenonions,chopped(optional)

1redbellpepper,chopped

6–8cupsfreshbabylettucegreenscayennepepper

DRESSING:Placealltheingredientsinamediumbowlandwhiskuntilwellcombined.Setaside.

SALAD:Inalargesaladbowl,gentlycombinethebeans,carrots,celery,greenonions,andbellpepper.Pourthedressingoverthevegetablesandgentlycombinewithoutmashingthebeans.

Toserve:Arrangethefreshgreensonindividualplates.Spoonsomeofthebeanmixtureovertopandallowgueststoseasonwithcayennepeppertotheirliking.

DOAHEAD:Soak⅔cupeachdriedpintobeans,cannellinibeans,andchickpeasin3cupsfiltered,alkalinewaterovernight.Drainandcookthemasperthechart.Cookingtimeswillvary,thuscookingthemtogethermightbetricky.

SPROUTEDMUNGBEANSwithANCHOCHILIANDAVOCADO

PURELYALKALINE

Ifyou’venevertastedsproutedmungbeans,youareinforarealtreat:they’recrunchy,kindasweet,andratheraddictive,andtheycanbetossedintoamyriadofdishes.Burstingwithlife-forceenergy,alkalineminerals,vitamins,andproteins,theyareamazingforyourbody!It’sworththeefforttosproutthemyourself,andit’ssooocooltoseethemwakeup!Kidslovewatchingthemgrow.Thisrecipemakesabout1cupmoresproutsthanyou’llneed,sorefrigeratetheminanairtightcontainerforupto5days.Addthesenutritioussproutstoanysaladorjustmunchonthemasasnacklikemydaughterlovestodo!

SERVES4–6(ASASIDESALAD)

3Tbsprawalmondbutter

1Tbspextra-virginoliveoil2Tbspfiltered,alkalinewater

½tspgratedginger

½tspgratedorfinelymincedgarlic½tspanchochilipowder

1Tbsplemonjuice

2cupssproutedmungbeans(1cupdry)1cupthinlyslicedredcabbage

1cupfinelydicedjicama

8radishes,thinlysliced1avocado,diced

Placethealmondbutterinasmallbowl.Usingaforkorawhisk,slowlyworkintheoliveoiluntilyouhaveauniformmixture.Addthewaterandstiruntilwellcombined.Mixintheginger,garlic,andchilipowder.Addthelemonjuicelasttoensurethealmondbutterdoesnotseizeup.Youshouldhaveanicecreamy,pourablesauce.

Placethesproutsinamediumbowlandaddthecabbage,jicama,andradishes.Pourthedressingovertopandtossgentlysoastonotharmtheweesprouts.Topwithavocadoorhaveguestsaddtheirown.

DOAHEAD:Soak1cupofmungbeansinenoughfiltered,alkalinewatertocoverthemby3–4inchesovernight.Rinsethebeansundercoldrunningwater,thenallowthemtosproutinawarmplacefor8–12hours(thispage).

CAULIFLOWERTABBOULEH

PURELYALKALINE

Traditionaltabboulehisoftenmadewithbulgurwheat,andIinitiallymadethissaladwithmorealkalinemillet.OnesummerIhadadesireforlighterfareandreplacedcookedmilletwithanequivalentamountofcrumbledcauliflower.Itwasdeelish.Trythissaladbothways,maybewithmilletinthewinterandcauliflowerinthesummer.Ifyouarecleansing,choosecauliflowerandsavethemilletuntilyouarebalanced—althoughmilletisprettyclosetobeingneutralonthepHscale,itisn’tahigh-water-contentfood.

SERVES2–3(ASAMAIN)OR4–6(ASASIDE)

¼cupextra-virginoliveoil

juiceof1largelemon1clovegarlic,finelyminced

½tspHimalayansalt

1smallheadcauliflower,roughlychopped1cupdiced,scrubbedEnglishcucumber

1cupdicedtomatoes

2greenonions,greenandwhiteparts,thinlysliced1cupmincedfreshparsley

1cupmincedfreshmint+afewleavesforgarnish

12cherrytomatoes,halved12–18olives,preferablycured,driedblackoryourfaves

Inaglassmeasuringcup,whisktogethertheoliveoil,lemonjuice,garlic,andsalt,andsetitasidetoallowtheflavorstomingle.

Placethecauliflowerinafoodprocessorandpulseuntilyouhaveafine,evencrumble.(Youshouldhaveabout3cups.)Pouritintoamediumbowl,addthecucumberanddicedtomatoes,greenonions,parsley,andmint,andtosstocombine.

Pourthedressingoverthesalad,combinegently,andtopwithcherrytomatoes,olives,andafewmoremintleaves.

KANIWATOMATOSTACK

ALKALINEBALANCED

Whenourlocalgreenhousesopeninthespring,Igetallexcitedabouttomatoes.Althoughmyfavesareheirloomsgrownunderthesun,mynextfavoritesarethesejuicyorganicones,especiallysinceI’mstarvedforadecenttomatobythetimeMarcharrives!Thesetomatoesareevenmoredivinewhenpairedwiththisversatilenutty-tastingmicroseedcalledkaniwa.It’sacousinofquinoa,andoftencalledbabyquinoa,butitcomesfromadifferentplantanddoesnothavethesaponinsthatmakequinoabitter.Kaniwaisagreatsourceofproteinandisrichincalcium,iron,zinc,andfiber.Tryitasaporridge.Servethisdishwithasidesaladforsomechlorophyll!

SERVES2–4

PistachioCrumble

½cuppistachiosseasalt

freshlygroundblackpepper

pinchcayennepepper

KaniwaSalad

½cupsoakedkaniwa,drainedandrinsedwell

1cuporganicveggiebroth

1clovegarlic,minced1largecarrot,scrubbed,finelydiced

½largewatermelonradish,scrubbed,finelydiced

2Tbspfinelymincedparsley2Tbspfinelymincedbasil

1Tbspextra-virginoliveoil

Himalayansaltfreshlygroundblackpepper

3largetomatoes,cutinto⅜-inch-thickslices

CRUMBLE:Inafoodprocessor,mixthepistachios,seasalt,pepper,andcayennepepperuntilcrumbled.Pourintoasmallprettybowlandsetaside.

SALAD:Placethekaniwainamediumpot,addtheveggiebroth,andbringtoaboil,uncovered,overhighheat.Turndowntheheattolowandallowtosimmerfor10–15minutes.(Keepacloseeyeonthepotbecausethewaterevaporatesquickly.)Removefromtheheat,stirinthegarlic,cover,andallowtostandfor10minutes.

Pourthekaniwaintoamediumbowlandaddthecarrot,radishes,parsley,basil,andoliveoil.Seasontotastewithsaltandpepper.

Arrange1sliceoftomatooneachplate.Scoopagenerousservingofthekaniwamixtureovertopandcoverwithanothersliceoftomato.Spoonovermorekaniwa,coverwith1moresliceoftomato,andfinishwithafinalpileofkaniwa.Sprinkleeachstackwiththepistachiocrumbleanddigin!

DOAHEAD:Soak½cupkaniwain2cupsfiltered,alkalinewaterovernight.

SOUPSANDWRAPS

WhatIlovemostaboutsoupsandwrapsisthatyoucan

prettymuchtossinanyingredientsyoulikeandtheywill

tastedelicious.Ihaveneverhadanyrealdisastersthat

couldn’tberedeemedbyadjustingtheherbsorspices.It

usuallyturnsoutbetterthanIimaginedandIonlywishI

hadwrittendowntherecipe.Ihopethesesouprecipes

inspireyoutobecreative!Servewarmedsoupswithasalad

sothatyougetthenutritionalbenefitsofbothrawand

cookedveggies.Awrapmadewithabigfreshgreenleafof

lettuce,chard,orcollardgreenstuckedfullofcolorful

vegetablesandseasonedwithdipsandsaucesnicelyrounds

outawarmbowlofsouporstandsquitewellonitsown.

Thetastycombinationsareendless.

RAWGREENSOUPwithAVOCADOANDBASIL

PURELYALKALINE

SincebeginningthisalkalinelifestyleI’vebecomequiteaccustomedtorawsoups.Itjustmakesperfectsensetoenjoytheveggiesintheirrawstateandconsumethemblended,whichmakesthemeasierforyourbodytoassimilateandgivesyourdigestivetractamini-vacation.Ifyouaren’tfondofcoldsoups,heatthemgentlyuntilwarm(pipinghotwilldamagetheenzymesintheveggies).Thissoupisperfectfortheveggiefeastorfordetoxingatanytime.

SERVES4

2cupsrawspinach

2stalkscelery,chopped1avocado

1smallzucchini,chopped

¼greenbellpepper2Tbspchoppedonion

1smallclovegarlic

½cupfreshbasil¼cupfreshparsley

¼cupalmonds

1½cupsfiltered,alkalizedwater¼tspseasaltor½tspBraggLiquidAminos+⅛tspseasalt

juiceof½–1limeorlemon

driedblackolivesforgarnishdicedtomatoesforgarnish

freshmixedherbsforgarnish

4nasturtiumflowersforgarnish(optional)

InablenderoraVitamix,combinethespinach,celery,avocado,zucchini,bellpepper,onion,garlic,basil,parsley,almonds,andwater.Processuntilwellmixed.Ifyoupreferthesoupwarm,blenditlongerintheVitamixortransferittoasaucepanandwarmitgentlyoverlowheat.

Seasonwithseasaltandlimeorlemonjuice.Ladleintoindividualbowlsandgarnishaspreferred.

DOAHEAD:Soak¼cupalmondsin1cupfiltered,alkalinewaterovernightandrinse.

CREAMYDILLANDSPINACHDETOXSOUP

PURELYALKALINE

Packedfullofgreenchlorophyllgoodnessandhealthyfats,thisrawsoupisasurefirewaytohelpreleasethosenastyacidsandtoxins!It’snotjustforveggie-feasting,sogivethisagoanytimeyoufeellikeyouneedabalancingboost.Liquefyingthecucumberhereisthetricktolotsofflavor,asitsavesdilutingwithwatertofacilitateblending.Besuretoaddthemincedveggiegarnish—whatIliketocallvegetableconfetti—foraddedcrunchandaburstofflavor.

SERVES1

1longEnglishcucumber,scrubbed,roughlychopped

1–3Tbspcoconutwaterorfiltered,alkalinewater1cupspinach,packed

1avocado

1scallion,roughlychopped½clovegarlic

1-inchpieceginger,scrubbed

3Tbsproughlychoppedfreshdillor3tspfreeze-drieddillweed3Tbsproughlychoppedcilantro

Himalayansalt

extra-virginoliveoilfordrizzlinghandfulofmixedfinelydicedveggies(carrots,radishes,scallions,celery,and/orjicama)

Placethecucumberinablenderandprocessuntilwellliquefied.(Youmayneedtoscrapedownthesidesandencourageit!)Usethecoconutwaterifnecessary.Addthespinach,avocado,scallion,garlic,ginger,dill,andcilantro,andblenduntilsmooth.Seasontotastewithsalt.Ladleintoabowlanddrizzlegenerouslywitholiveoil.Sprinklewithvegetableconfettiandthenfindaprettyspoon!

CREAMYCELERYANDCANNELLINIBEANSOUP

ALKALINEBALANCED

Igetsoooexcitedwhenarecipepassesthekidtest!Ican’tsayithappensallthetime,butthisonewasadefinitewinner!Igrewupeatingcreamofcelerysouppouredoversteamedcarrots—andIlovedit.ThissoupkindaremindsmeoftheceleryflavorthatIliked,andIamsopleasedthatIcanuseittomask(hidefromthekiddos)thecannellinibeanswhilecreatingacreamyrichtexturethatisfillingandnourishing.Ifyousoakyourowndrybeansandcookthemupinadvance,youwillberewardedwiththemostoutstandingflavor.However,inapinch,byallmeansuseorganiccannedbeans.Servethissoupwithatossedsalad,suchasTheSeriouslyAlkalineSalad,and/orveggiestickstorampupyouralkalinebalance.

SERVES6–8

2cupssoakedwhitecannellinibeans,drainedandrinsedwell,+kombu

1Tbspcoconutoil6stalkscelery,diced

1onion,diced

3clovesgarlic,minced4cupsvegetablebroth(use3VeggieBouillonCubes+4cupsfiltered,alkalinewater)

1½cupsfinelydicedceleriac

¼tspgroundceleryseedsseasalt

freshlygroundblackpepper

extra-virginoliveoil,fordrizzling

Placethebeansandthekombuinamediumpotandaddenoughfiltered,alkalinewatertocoverthemby½inch.Bringtoaboil,uncovered,andthenturndowntheheattoasimmerfor20–30minutes.Theyarereadywhenyoutest5beansandallaretender.Drainandreserveanyexcessliquid.

Heatthecoconutoilinalargepotoverlowheat.Addthecelery,onion,andgarlicandsautéforabout5minutes,untilsoftened.Addtheveggiebrothandceleriacandsimmeruntilthevegetablesaretender,8–10minutes.

Place½thevegetablesand½thebrothinablenderwith½ofthecookedbeansandprocessuntil

smooth.Pourtheblendedmixtureintoanotherlargepot.Addtheremainingvegetables,broth,andbeanstotheblenderwiththeceleryseedsandprocessuntilsmooth.(Alternatively,addthebeanstothepotanduseanimmersionblender.)Addthistotheblendedsoupalreadyinthepotandheatitallthrough.Seasonwithsalt,pepper,andagooddrizzleofoliveoil.

Ladlethesoupintobowlsandfinishwithanotherdrizzleofoliveoilandagrindofpepper.

DOAHEAD:Soak1cupdriedcannellinibeansin3inchesfiltered,alkalinewaterwitha3-inchpieceofkombuatroomtemperaturefor12hours.Ifyouhavetime,rinsethebeans,coverthemwithanother3inchesoffiltered,alkalinewaterandthekombu,andallowthemtosoakforanother12hours(thispage).

HEALINGSEASONALVEGETABLESOUP

ALKALINEBALANCED(WITHTHESWEETPOTATOANDLENTILS)PURELYALKALINE(WITHOUTTHESWEETPOTATOANDLENTILS)

Thissoupisagreatwaytoeasebackintosolidpurelyalkalinefoodsonyourfirstdayofftheveggiefeast.Haveitforbreakfast—andforlunchanddinnertoo,likeIdid!Justskipthelentilsandthesweetpotatoandaddorsubtractalkalinevegetablesatwill.Miseenplacemeans“puttinginplace,”orchoppingandmeasuringallyouringredientsintoindividualbowlssoeverythingisreadytogowhenyoustartcooking,andit’sthesecrettomakingthissoup.You’llfeellikeaprowhenyoubegintocookinthismanner,sobreakoutthetall,whitechef’shat!ServethissoupwithanysaladandperhapsSocca,BroccoliandOnionBreakfastBites,orYeast-freeSpeltFocacciaBreadwithOlivesandRosemary.

SERVES4–6

¾cupbrownlentils,soaked,rinsed,anddrained,+kombu

4½cups+2Tbspfiltered,alkalizedwater

1mediumonion,minced2clovesgarlic,minced

1recipe8-Vegjuiceor6cupsvegetablebroth

2stalkscelery,slicedinto½-inchpieces1sweetpotato,scrubbed,cutinto½-inchdice(optional)

2carrots,scrubbed,slicedinto½-inchpieces

10greenbeans,trimmedandslicedinto1-inchpieces1redbellpepper,cutinto½-inchdice

6-inchzucchini,scrubbed,slicedinto¼-inchrounds

1mediumcrownofbroccoli,choppedintobite-sizedflorets6asparagus,trimmedandslicedinto1-inchpieces

10cherrytomatoes,halved

Himalayansaltsmallhandfulofchoppedfreshparsley

smallhandfulofchoppedcilantro

freshoreganoandthymeleavesdrizzleofextra-virginoliveoil

Placethelentilsandkombuinamediumpotwith1½cupsofthewater.Bringtoaboil,uncovered,overmedium-highheat,thenturndowntheheattolow,cover,andsimmeruntilthelentilsaretenderbutnotmushyorsplitting,25–35minutes.Drainoffanyexcesswaterandsetaside.

Inalargesouppot,combinetheonion,garlic,and2Tbspofthewaterandsteam-fryovermedium-highheatuntiltheonionistranslucent,2–3minutes.Addtheremaining3cupswaterandthe8-Vegjuicetocreateabrothandheatuntilitjustbeginstosimmer.Stirintheveggies,followingtheorderinwhichtheyarelistedintheingredientlist.Alloweachvegetabletocookfor1–2minutesbeforeaddingthenextone.Onceyou’veaddedthecherrytomatoes,testtheveggiesfordonenessandgentlystirinthelentils.Seasontotastewithsalt.

Ladlethesoupintoindividualbowlsandtopwithparsley,cilantro,oregano,andthymeandagenerousdrizzleofoliveoil.

DOAHEAD:Soak¾cuplentilswitha3-inchpieceofkombuin3cupsfiltered,alkalinewaterovernight.

SOUPOFCELERIAC,SWEETONION,ANDFRESHMINT

PURELYALKALINE

Celeriac,alsoknownasceleryroot,doesn’tlooklikecelery—it’sabrown,ratherunattractiveknob—butitisrelated.It’stherootofaparticularvarietyofceleryandittasteslikeacrossbetweenceleryandparsley.Asyoudicetheroot,besuretotrim¼–½inchoftheskin’sthickouterlayeroritmaytastebitter.Sincethissoupiscooked,saveitfortheAspirephaseifyouarecleansing.

SERVES4

3½cupsdicedceleryroot(½largeroot)

¾tspHimalayansalt2Tbspcoconutoil

1½cupsdicedsweetonions

1cupspinach,packed24mintleaves+4forgarnish

freshlygroundblackpepper

drizzleofextra-virginoliveoil

Placetheceleryrootinamediumpotandcoverwithfiltered,alkalizedwaterbyabout1inch.Add½tspofthesaltandbringtoaboil.Turndowntheheattomediumandcookuntiltender,10–15minutes.Draintheceleryroot,saving½cupofthecookingwater,andsetaside¼cupofthedicedrootinasmallbowl.Transfertheremainingceleryroot(withoutthecookingwater)toablender.Setaside.

Heatthecoconutoilinasmallpanovermedium-lowheat.Addtheonionandsautéuntiltranslucent.Cookforanother5minutestoallowtheoniontosweeten.Ifitbeginstobrown,add1Tbspfiltered,alkalizedwater.Spoon¼cupoftheonionintothereserved¼cupceleryroot,thenaddtheremaindertotheblenderwiththespinachandmint.Processuntilcompletelysmooth,slowlyaddingthereservedcookingwaterasneeded,untilyouhaveanicethick,creamyconsistency.Seasontotastewithalittlesaltandblackpepper.Forawarmersoup,pourthesoupintoamediumpotandheatitgentlyoverlowheat.

Toserve,ladlethesoupintoindividualbowlsormugs.Mixtogetherthereservedceleryrootandonion,addadrizzleofoliveoil,andseasonwithapinchofsaltandagrindofpepper.Gentlyfloataspoonfulofthismixtureontopofeachbowlofsoup,andfinishwithalittlemoreoliveoil,abitmorepepper,andasprigofmint.Voilà!

UDONSOUPwithSPELTNOODLESANDBOKCHOY

ALKALINEBALANCED

WhatIloveaboutthissoupisthatit’sagoodbalanceofgreenstonoodles,itprovidesvegetableprotein(theedamameortofu),andit’seasierthanpie!Ifyouboilextranoodlesanddoublethebroth,youcanrefrigeratethemseparatelyandthenjustreheatthebroth,addtheveggies,anddropinthenoodlesatthelastminutetoheatthemthrough.Idothisinthemorningandpopthesoupinathermossoit’sniceandwarmformykids’lunch.Mydaughterusuallycomeshomebraggingthatshehaseateneverybit!Servethissoupwithasidesaladoflightlydressedmixedgreensorsomerawveggiestickstoincreasethealkalinityofyourmeal.

SERVES4

4cupsfiltered,alkalinewater

3TbspBraggLiquidAminos,ortotaste1clovegarlic,finelygratedorpressed

1tspfinelygratedginger

⅛tspCelticseasalt1½cupsshelledorganicedamamebeansor4ozorganictofu,cutinto½-inchcubes

8ozpackagespeltudonnoodlesor2–3bundlesofbuckwheatsobanoodles

2–3cupschoppedbabybokchoy,leaves+stalksfinelychoppedchivesorgreenonionsforgarnish(optional)

Inamediumpot,combinethewater,Bragg,garlic,ginger,andsaltandstirwell.Addtheedamameandcookovermediumheatfor4–5minutes.(Ifusingtofu,addandwarmthroughforabout3minutes.)

Whilethebeansareheating,bringalargepotoffiltered,alkalizedwatertoaboiloverhighheatandaddthenoodles.Cookaccordingtothepackagedirectionsuntilaldente.Drainandrinsewellunderwarmwater.Dividethenoodlesevenlyamong4soupbowls.

Addthebokchoytothepot,cookingforjust1minutetowiltit.Usingaslottedspoon,scoopthebeansandbokchoyfromthebrothanddividethemamongthebowlsofnoodles.Thenpourtheremainingbrothovereachserving.Ifdesired,garnishwithfinelychoppedchivesorgreenonions.

SPROUTEDGRAINWRAPSwithROASTEDROOTS,GREENS,ANDCHIPOTLEDIP

MILDLYACIDICTOALKALINEBALANCED(DEPENDINGONYOURWRAPANDTHENUMBEROFGREENS)

Sproutedgrainwrapsareagreatwaytotakeyourveggiestogo,asarerotisandlargegreenleaves(trycollards,chard,orkale).Don’tfretifyoudon’thaveanyofthesewraps—justturnthefillingintoasimplesaladinabowlandthinthedipwithabitofalmondmylkorwatertomakeadressing.Ifyouaremakingthisdishasatakeawaylunch,remembertokeepthedip(ordressing)onthesidetoavoidsogginess.Begenerouswiththegreenstogetagoodalkalinebalanceforthismeal.Androasttherootveggiesjustuntiltheyarealdenteratherthansoftrightthroughtohelpthemmaintainmorenutrients.

SERVES4–6

ChipotleDip

1cupsoakedalmonds,rinsedwellanddrained

1clovegarlic,crushed1¼tspsmokedpaprika

½tspCelticseasalt

¼tspchipotlepepper½cupfiltered,alkalizedwater+1–2Tbspmore,ifneeded

juiceof1lemon

2Tbspextra-virginoliveoil

WrapswithRoastedRootsandGreens

1largesweetpotato,peeledandcutintosmalldice1parsnip,peeledandcutinto½-inchdice

1yellowbeet,peeledandcutintosmalldice

2mediumpurplebeets,peeledandcutintosmalldice3–4Tbspgrapeseedoil

1tspseasalt

4–6sprouted-graintortillawraps(orrotis)4–6handfulsofmixedgreens

4–6largehandfulsoffreshpeashoots

2avocados,sliced(optional)

DIP:Placealltheingredientsinablenderandcombineuntilcreamyandsmooth.Ifthedipistoothicktospread,add1–2Tbspwaterandblendagain.

WRAPS:Preheattheovento350°F.Lineabakingsheetwithparchmentpaper.Inabowl,combinethesweetpotato,parsnip,andyellowbeet.Placethepurplebeetsinaseparatebowl.

Addgrapeseedoilandsalttobothbowlsandtosswelltocoatthevegetables.Spoonthemixedvegetablesontothebakingsheet,arrangingtheminasinglelayer.Sprinklethepurplebeetsontop.(Thisstepisjustsothedishlooksprettier;itstopsthepurplebeetsfrombleedingontheotherveggies.Ifyouaren’tfussedbyhowtheveggieslook,justmix’emalltogether.)Roastfor20–25minutes,oruntiljustbarelytender.Removefromtheovenandallowtocooltoroomtemperature.

Placeawrapinthemiddleofaplate.Arrangeagenerouslayerofmixedgreensontopandspoonsomeoftheroastedrootsdownthecenter.Dollopthechipotledipovertherootsandcoverwithpeashootsandavocado(ifusing).Foldthebottom⅓ofthewrapoverthefilling,thenfoldinthesidestocompletelyencasethecontents.Useatoothpicktoholdeverythinginplace.Cutthewrapinhalforleaveitwhole.Servewithextradip.

DOAHEAD:Soak1cupalmondsin2cupsfiltered,alkalinewaterfor30–60minutes(butideallyovernight).

ROSEMARYKAMUTROTISwithROASTEDRATATOUILLE

ALKALINEBALANCED

Ilovethesmellofroastingveggieswaftingthroughthehouse.Ifyouusegood-qualityfreshveggies,theytastesoyummythattheydon’tneedalotofadornment.Heretheyarenaked,saveforaweebitofcoconutoilandgoodsalt,stuffedintoaroti.ThisisperfectwithOreganoandSundriedTomatoMarinara.Kamutisanancientgrainrelatedtothewheatfamily.Itisnota

GMOcropanditishighinpotassiumandmagnesium.Ifitissprouted,itismuchmoreeasilydigestedthanwheat,butifyouarehighlysensitive,dobeawarethatitcontainsgluten.Youcansproutyourownkamuttomakeflourbutyouneedtoplanahead:soakthegrainfor24hourstoallowittosprout,thendehydrateitovernight,andgrinditinthedryvesselofyourVitamix.

MAKES10WRAPS

RoastedRatatouille

1smalleggplant,cutinto1-inchdice2cupscauliflower,choppedinto1-inchpieces

1mediumzucchini,cutinto1-inchdice

1redbellpepper,cutinto1-inchdice1yellowbellpepper,cutinto1-inchdice

1largeredonion,cutinto1-inchdice

24wholecherrytomatoes6Tbspcoconutoil,melted

Celticseasalt

1recipeOreganoandSundriedTomatoMarinara2cupsfreshsprouts(optional)

KamutRosemaryRotis

2cupswholekamutflour(orsproutedkamutflour,ifyoucanfindit)

1Tbspfinelychoppedfreshrosemaryor½tspcrumbleddriedrosemary

1cupwarmfiltered,alkalinewater+upto2Tbspmore

1tspgrapeseedoilorcoconutoil,melted

RATATOUILLE:Preheattheovento325°F.Line2bakingsheetswithparchmentpaper.Arrangetheeggplantandcauliflowerinasinglelayeron1bakingsheet.Onthesecondsheet,spreadout

thezucchini,bellpeppers,andonion.Putthetomatoesinasmallbakingdish.Drizzleeachbakingsheet/dishwith2Tbspmeltedcoconutoilandsprinkleliberallywithseasalt.

Placetheeggplantandcauliflowerintheovenandbakefor10minutes,thenstir.Addthesecondbakingsheettotheovenandbakefor5minutes,thenstir.Finally,placethetomatoesintheovenalongsidetheotherroastingveggiesandbakefor15–20minutes.Afteratotalof30–35minutes,checkthattheeggplantandcaulifloweraretenderbutnotsoft.Removeallthepansfromtheovenandallowtocoolslightly.

Pourtheeggplant,cauliflower,zucchini,bellpeppers,andonionintoalargebowlandtossthemgentlytocombine.Carefullyfoldinthetomatoes.

ROTIS:Whiletheveggiesarebaking,prepareacleanworksurfaceforrollingrotis.Haveonhandasmalldishofextraflour,aweebitofwater,andyourrollingpin.Maybedonaprettyaprontoo—anddustsomeflouronyourface!

Placethe2cupskamutflourinamediumbowlandcreateawellinthecenter.Addtherosemary,water,andoil.Usingyourhands,workthewetingredientsintotheflour,abitatatime,untilyouhaveaslightlystickydoughwithwhichyoucanformaball.

Sprinklealittleoftheextraflouronyourworksurfaceandplacethedoughontop.Kneadthedough,usingapinchofflourhereandthere(orafewdropsofwater),untilitissmoothandnon-sticky.Youwantittobesoftandpliable.Kneadforabout2minutesmore.Placethedoughinacleanbowl,coveritwithateatowel,andallowittorestfor10minutes.

Dividethedoughin2equalhalves.Separatethefirst½into5equalpiecesandrollitintoballs.Covertheremainingdoughwithateatoweluntilyouarereadytorollit.Rolleachofthe5ballsintoaround,6–7inchesindiameter.Repeatwiththeremainingdough.

Heatacast-irongriddlepanovermedium-highheat.Lineaplatewithateatowel.Settheroundsinthepan,1atatime,andheatfor30–40secondsperside.Theymaypuffupaweebit.Asyouremovethemfromthepan,placethemontheplateandwraptheteatowelaroundthemtokeepthemmoistandwarm.

Toassemble,placeagenerousscoopofveggiesdownthecenteroftherotiandspoonOreganoandSundriedTomatoMarinaraontop.Addahandfuloffreshsproutsandrollup(orservewithasaladtogetyourgreensin!).

RICEWRAPSwithCILANTROCREAMANDPONZUSAUCE

ALKALINEBALANCED

EverytimeImakethesewraps,IthinkaboutCopenhagen,whichisoneofmyfavoritetraveldestinationsbecauseit’ssodarncharming.Onmylastvisit,IwasluckyenoughtoshareamarvelouslunchwiththewonderfulSarahBoftheMyNewRootsblog.Wechattedaboutourpassionforsharinghealthyfoodandwisdomandcouldhavetalkeduntilsundown—andwenearlydid!ThefoodattherawrestaurantSarahchosewasscrumptious,andthesewrapsaresimilartothelettucerollswithlovelydippingsaucesthatweatethere.Icouldn’thelpbuttrytomarkthehappymemorywitharecipeofmyownandshareitwithyou.Ifyouhaven’tusedricepaperwrapsbefore,you’reinforareal

treat:they’refast,simple,anddeelish!Ormakethisdishpurelyalkalinebysubstitutingcoconutwraps(seeResources).Andfeelfreetoplaywiththefilling:useyourfavoriteveggiesorwhicheveronesareinseason.

SERVES4

CreamyCilantroDressing

½cuproughlychoppedrawzucchini

¼cupsoakedcashews,rinsedwellanddrained

¼cupcilantroleaves(nostems)

½clovegarlic¼tspHimalayansalt

freshlygroundblackpepper

2Tbspfiltered,alkalinewater2Tbspextra-virginoliveoil

2tsplemonjuice

PonzuSauce

6TbspBraggLiquidAminos

3Tbspfiltered,alkalinewater2Tbsplemonjuice

juiceof1lime

2dropsliquidstevia½tspmincedgarlic

½tspmincedginger

½tspfinelychoppedchivescayennepepper

RiceWraps

2ricepapersheets,eachabout8½inchesindiameter

3carrots,scrubbed,julienned1largeredbellpepper,thinlyslivered

6-inchpieceofdaikonradish,peeledandjulienned

1bunchwatercress1headcurlyleaflettuce,separatedintoleaves

otherveggiesyouenjoy,julienned,orperhapssprouts,jicama,oravocado

DRESSING:Placealltheingredientsinablenderandcombineuntilsmoothandcreamy.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days.

SAUCE:Inasmallbowl,whisktogetheralltheingredientsuntilwellcombined.Pourintoadippingbowlforserving.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days(afewdayslongerwithoutthechives).

WRAPS:Fillalargebowlorpotwithwateratroomtemperature(oraccordingtothepackagedirections).Immerseasheetofricepaperinthewater,thensetitonadinnerplateandallowittosoftenfor1–2minutes.

Arrangesomeofthecarrots,bellpepper,andradishdownthecenterofthericepapersheet,drizzlethesewithcilantrocream,andtopwithsomesprigsofwatercressandleavesofcurlylettuce.Startingat1edge,tightlybutgentlyrollthericepaperaroundthefilling.Don’ttrytoclosetheends.Letthelettuceandwatercressstickout,butbesuretheoverlappingseamdownthelengthofthewrapformsatightseal.Cutthewrapinto4sectionsandstandthemonendonaservingplatter.Repeatwiththeremainingsheetofricepaper,veggies,andcilantrocream.Servewiththeponzudippingsauce.

DOAHEAD:Soak¼cupcashewsin1cupfiltered,alkalinewaterfor20minutes.

HUMMUSANDVEGGIESWRAPPEDINCHARDLEAVES

PURELYALKALINE

Largerainbowchardleavesaretheperfectcanvasforthesesimplewrapsfullofrawvegetablesthatdeliverlotsofflavorandcrunch.Usethisrecipeasastartingpointandcustomizeyourwrapsaccordingtoyourpreferencesandwhatyouhaveonhand:tryusingcollardleavesandyourfaveveggies.Ilovejuliennedjicamaaswellasgratedcarrots,andIsometimeschangeupthehummusbyaddingparsleyorsubstitutinganotherdipsuchastheSpringPeaandEdamameSpread.Haveready8–12toothpickstosecurethewraps.

SERVES4–6

4–6largechardleaves

1recipeLemonyGarlicHummus1cupthinlyslicedredcabbage

1redbellpepper,thinlysliced

4–6radishes,thinlysliced8–10cherrytomatoes,eachcutinto3slices

½Englishcucumber,scrubbed,thinlysliced,andhalvedlengthwise

broccolisproutsorradishsproutssprigsoffreshherbs(optional)

Laythechardleavesflatonacleanworksurfacewiththestemfacingyou.Usingasharpknife,cutoutanddiscardthetoughstemfromeachleaf.Spreadthehummusgenerouslydownthespineofeachleaf,andthentopwithcabbage,bellpeppers,radishslices,tomatoslices,cucumberslices,sprouts,andherbs(ifusing).

Turneachleaf90degreessothespineisparalleltotheedgeofthecounter.Startingatthebottom,rollupthechardleaf,tightlyencasingthefilling,andsecurethewrapateitherendwithatoothpick.Cutthewrapsinhalf,arrangeonaservingplatter,andserve.

AVOCADOTOMATOTOAST

ALKALINEBALANCEDPURELYALKALINE(WITHOUTTHEBREAD)

Avocadoisamealinitselfandhardlyneedsadornment,unlessyouhaveafewminutestochopitupandtossitwiththegoodiesbelow.SometimesIdon’tevenbotherwiththebread—Ijustgrabaspoonanddigrightin!

SERVES1–2

1avocado,diced

8cherrytomatoes,halved1clovegarlic,gratedonarasporfinelyminced

1Tbspmincedwhiteonion(optional)

2Tbsphemphearts1Tbspchoppedfreshbasil(optionalbutsoyummy!)

1Tbspextra-virginoliveoil

2–4slicesBroccoliandOnionBreadHimalayansaltorcrunchyseasalt

freshlygroundblackpepper

Inabowl,combinetheavocadowiththetomatoes,garlic,onion,hemphearts,basil,andoliveoiluntilwellmixed.Spreadthemixtureonthebread,seasonwithsaltandpepper,and,presto,instantcomfortfood!

AVOCADOSAREONEOFNATURE’SPERFECTFOODS

Thesecreamyfatsaredelicious,satiating,healthycomfortfoodandideallyshouldmakeupabout20%ofyourdailycalories.Theyalkalize,energize,andhydrateyourbody.Mymottois:Anavocadoadayhelpskeepthedoctoraway!Healthyfatsarevitalforoptimalwellness,evenifyouarelookingtoloseweight,astheyacceleratemetabolismandalsohelptoreleasestoredacidsfoundtuckedinsidefatcells.Healthyfatsinturnhelptoshedthoseveryfatcells.Remember,77%ofanavocado’scaloriescomefrombeneficialfats—over50%ofwhichareoleicfatsthatprovideanti-inflammatorybenefits.

Lookforfruitwithasmooth,darkgreenskin.Ibuyatleast6–8atatimeatvaryingdegreesofripenessandstoreanyperfectlyripeones(yieldtoslightpressure)inthefridgeifneedbe.Cutoutanybrownedbruisesorveining,whichcontainoxidized/rancidoils.Enjoythemoften!

CHICKPEADILLCREPES

ALKALINEBALANCED

Thisseriouslyyummyrecipeusesingredientsthatwillenergizeyou.Itisdeliciousforeitherlunchordinner.I’veevenservedthesecrepes,toravereviews,forahealthySundaybrunch.Thisisnotatrickyrecipe.Blend,pour,andflip—it’sthatsimple!Tryswappingoutthebroccoliniwithasparagusorzucchini.Tosavetime,doubletherecipeandstoretheextracrepesseparatelyfromtheveggiesandthesaucesoyoucanjustwarmthemupthenextday.

SERVES4

ChickpeaDillCrepes

2cupsunsweetenedalmondmylk⅓cupdicedwhiteonion

1⅓cupschickpeaflour2Tbsptapiocastarch

½tspseasalt

⅓cupchoppedfreshdillor5tspfreeze-drieddillweedcoconutoil,forcooking

VeggieFilling

1–2tspcoconutoil

1cupdicedwhiteonion2cupsdicedbroccolini

2Tbspfiltered,alkalizedwater

1cupfreshorfrozenpeasdrizzleofextra-virginoliveoil

seasalt

PeaCreamSauce

½cupsautéedonions(reservedfromvegetablefilling)½cupfrozenpeas,rinsedunderwarmwater

1Tbsplemonjuice

2Tbspextra-virginoliveoil1Tbspfiltered,alkalizedwater,ifneeded

1dropliquidstevia

seasalt

CREPES:Inablender,puréethealmondmylkandonionuntilsmooth.Addthechickpeaflour,tapiocastarch,andseasalt,andblendagainuntilcombined.Pourthebatterintoalargebowlandallowtostandfor20–30minuteswhileyoupreparethefillingandthecreamsauce.

FILLING:Heatthecoconutoilinasautépan.Addthedicedonionandheatovermediumheatuntiltranslucent,3–4minutes.Scoop½theonionsintoasmallbowlandreservethemforthepeacreamsauce.

Addthebroccoliniandsautéfor1minute,thenpourinthewaterandallowtosteam-fry,stirring,for1minutemoreoruntilbrightgreen.Addthepeasandsautéforanotherminuteor2.Removefromtheheatandsetasideinthepan.

SAUCE:Inablender,combinethesautéedonions,peas,lemonjuice,andoliveoil,andblenduntilsmoothandcreamy.(Ifthesauceisverythick,addaweebitofwater.)Seasontotastewithsteviaand/orsalt.Spoonandscrapethemixtureintoapipingbagorasmallresealableplasticbag.

TOFINISH:Lineaplatewithateatowel.Stirthedillintothecrepebatterandblendjustuntilmixed(thebatterwillbecomegreenishifovermixed).

Heatan8-to10-inchnon-stickpanoverlowheatfor1–2minutes.Add1tspcoconutoilandallowittomelt.Ladle⅔cupbatterintothepan,swirlingittocreatea7-to8-inchcircle.Cookuntilthesurfacelosesitsglossandlooksdry,2–3minutes,thencarefullyloosentheedgeswithabutterknifeandgentlyflipthecrepeoverwithaspatula.Cookfor30–60secondsmore,thentransfertoaplateandcoverwithateatowel.

Repeatwiththeremainingbatter.Thisrecipemakes5crepes—onetopracticewith,sincethefirstisusuallyaflop!

TOASSEMBLE:Whenthecrepesareready,quicklyreheatthevegetablefillingonmedium-lowheatfor1minute,thenremovefromtheheatanddrizzlewitholiveoilandseasalt.

Place1crepeonaplateandcover1halfwithanevenlayeroftheveggiemixture.Generouslypipe(orsnipasmallholeinacornerofthebag)creamsauceovertheveggies.Foldtheotherhalfofthecrepeoverthefillingandthengentlyfoldinhalfonceagaintocreateapie-shapedwedge.Drizzlewithmorecreamsauceandgarnishwithdill.Repeatwiththeremainingcrepes,filling,andcreamsauce.Servewarmoratroomtemperature.

WARMEDVEGETABLES,LEGUMES,ANDGRAINS

Rawfoodsareidealforalkalinehealth,butsomeplants

benefitfrombeingwarmed,asitenhancestheirnutritional

benefitsandourabilitytometabolizethem.Manyofthese

aredeliciouscomfortfoodsincoolerweather.Planning

aheadisthekey,thoughnowandthenyou’llfindmequick-

soakinglentilsatthelastminutewhileImaketherestof

themeal.IfyoupreparefoodsspontaneouslylikeIoften

do,trytoalwaysbesoakingorsproutingsomethingsoyou

haveoptions.Inapinch,openacanoforganicbeansor

pickupsproutedlegumesatthemarket.Alternatively,I

findthatbatch-soaking,batch-cooking,andthenfreezing

beansandlegumesworksquitenicely.

Ifyoucan’tsoak,don’tfret:digestiveenzymesareyour

friendandcanassistindigestion.However,onceyouform

ahabitofsoaking/sproutingregularly,youwon’tgoback.

Forachangeofpace,lookforthesalmonrecipethatI’ve

snuckintothissectiontoo!

STEAMEDASPARAGUSANDSNOWPEASwithLEMONPARSLEYGREMOLATA

PURELYALKALINE

Ioftenenjoymyveggiessimplydrizzledwitholiveoilandapinchofseasalt,butsometimesIfeellikeswitchingitup.Inspiredbymyholisticnutritionistpal,Kathleen,thisgremolatacantakeasimpledishfromordinarytoextraordinarywithjustabitofgarlic,lemon,andparsley—allofwhicharesoalkalizingforthebody.Keepthishandyfordayswhenyoufeeltheneedtojazzupyoursteamedbroccoli,cabbage,orBrusselssprouts.It’salsoyummystirredintolentilsorbeans!

SERVES4

LemonParsleyGremolata

½cupfreshparsley1clovegarlic

2Tbspextra-virginoliveoil

2tsplemonjuice2tsplemonzest

seasalt

freshlygroundblackpepper

SteamedVeggies1bunchasparagus,about12stalks,trimmedandslicedlengthwise

24snowpeas

1mediumredonion,slivered4cupsmixedbabygreens

2Tbsphemphearts

chiveflowersandfinelychoppedchivesforgarnish(optional)

GREMOLATA:Placealltheingredientsinafoodprocessorandcombineuntilwellchoppedbutnotpuréed.(Orveryfinelychoptheparsleyandgarlic,oruseamortarandpestletocombinethem,andthenmixwiththeremainingingredients.)Seasontotaste.Spoonthegremolataintoasmallbowl.

VEGGIES:Fillapotorthebottomofasteamerwithwaterandbringtoaboiloverhighheat.Placetheasparagus,snowpeas,andonioninasteamingbasketandcookuntiltheasparagusandsnowpeasarecrisp-tender,2–4minutes.Removefromtheheat.

Arrange1cupofbabygreensoneachplate.Dividethewarmveggiesevenlyovertopandspoonthegremolataoverthem.Sprinklewithhempheartsandgarnishwithprettychivesandchiveflowersifyouhavethem.

CRUSHEDEDAMAME,PEAS,ANDMINToverSPRINGGREENBEANS

PURELYALKALINE

Inthespring,wegorgeourselvesonthemostbeautifulgreenbeansfromourlocalgreenhouse.Wehavetocallaheadtoreserveastheyaresopopular!Freshbeansarequiteamazingjustlightlysteamed,butthisrecipeprovidesalittlevariety.Addingtheedamameandpeasturnsitintomoreofamaindishprovidingaddedprotein.

SERVES4–6

3cupsgreenbeans,trimmed,or36greenbeans,each6incheslong,trimmed

2cupsfrozenshelledorganicedamamebeans2cupsfrozenorfreshgreenpeas

½cupextra-virginoliveoil

juiceof1½limes2dropsliquidstevia

12–14largemintleaves

seasalt7chives,chopped,or1greenonion,greenandwhiteparts,chopped

1good-sizedbunchofpeashoots

slicesofpinkwatermelonradishforgarnish(optional)

Fillthesinkoralargebowlwithcoldwater.Fillapotorthebottomofasteamerwithwaterandbringtoaboiloverhighheat.Placethegreenbeansinasteamingbasket,cover,andcookfor3minutes.Usingtongs,transferthebeanstothecoldwatertohaltthecooking.Placeinabowl,covertokeepwarm,andsetaside.

Placetheedamameinthesteamingbasket,cover,andcookfor1minute.Addthepeasandsteamfor2moreminutes.Pourtheedamameandpeasintoacolanderandruncoldwateroverthemtostopthecooking.Shakethecolandergentlyandallowittodrainwell.

Inafoodprocessor,pulsetheedamameandpeaswiththeoliveoil,limejuice,stevia,mint,andseasaltjustuntilcrushedandroughlycombined.Youshouldhavesomelargepiecesofedamame.Addthechivesandpulseagaintomixthemin.

Dividethepeashootsbetween4–6platesandtopeachwithbeans.Dividetheedamameandpeamixtureamongtheplates,settingitoverthebeans.Garnishwithsomeprettypinkwatermelonradishslivers.Alternatively,layerthisonaniceovalplatterandservefamily-style.

SOYPRODUCTSChoosinghealthyalkalinefoodsmeansbeinginformedaboutwheretheycomefrom.Eatsoyand

wheatonlyvery,veryoccasionally.

Asmuchas95%oftheworld’ssoybeansaresaidtobegeneticallymodified,andfermentedsoy,asinmisoandtempeh,isacidicandcontainsyeast,fungus,andmold.Whensoyishighlyprocessedtobecomeveganfauxmeats,it’sjammedwithadditivesandpreservatives.Soalwayschooseorganicwhole,unsproutedbeans,suchasedamame;freshtofu(unfermentedbeancurd);unsweetenedorganicsoymylkwithoutadditives;andGMO-freesoylecithingranulesandsoybeanoils.Sproutingsoybeans,whichyoucandoin4–5days,dramaticallyincreasestheirlifeforceandnutritionalvalue(seesproutingchart).

LENTILSwithCREAMYEGGPLANT

ALKALINEBALANCED

LentilswereanewfoodformewhenIbecameanalkavorian.NowIoftenpacktheseproteinsintosoupsandstews.Thoughthekidsaren’tbigoneggplant—yet!—theydoappreciatelentils.Sothekidscouldhavethelentilswhiletheadultsindulgeinthecreamyeggplant,butit’stemptingtojustsneakilymixtheeggplantinwiththelentilsandseehowthatgoesover.WhenIeatthisdish,Ilovescoopinguptheeggplantwithheapsoflentils.Ialsoserveitwithamixedgreensaladtoaddsomerawtothemealandbalanceoutthecooked.Iusuallypreparethelentilsandthecrumblewhiletheeggplantiscooking.

SERVES4

CreamyEggplant

2largeeggplantscoconutoil

¼tspseasalt+moreforsprinkling

freshlygroundblackpepper2largebulbsgarlic

3Tbspextra-virginoliveoil

MediterraneanLentils

1cupblacklentils,soaked,drained,andrinsed½redonion,diced

1bayleaf

2½cupsfiltered,alkalinewater½cupdicedredbellpepper

10–12cherrytomatoes,quartered

¼cupmincedparsley¼tspseasalt

freshlygroundblackpepper

1recipeGarlicWalnutCheeze

EGGPLANT:Preheattheovento350°F.Slicetheeggplantsinhalflengthwiseandscoreonthediagonalin2directions.Placethemonabakingsheet,cutsideup.Rubthecutsideswithcoconutoilandsprinklewithsomesaltandpepper.

Slicethetopsoffthegarlicandsmearabitofcoconutoiloverthem.Addthemtothetraywiththeeggplantsandroastfor40–50minutes,untilsoft.Setasideuntilcoolenoughtohandle.

LENTILS:Placethelentils,onion,andbayleafinamediumpotwiththewaterandbringtoaboil,uncovered,overhighheat.Turndowntheheattolow,cover,andsimmeruntilthelentilsaretenderbutnotmushyorsplit,20–30minutes.Drainoffanyexcesswater.Stirinthebellpepper,tomatoes,parsley,salt,andsomeblackpepper.

TOFINISH:Scoopthefleshfromtheeggplantintothebowlofafoodprocessor(discardtheskins)andsqueezetheroastedgarlicfromthebulbs(discardthehusks)intothesamebowl.Addthe¼tspsaltandtheoliveoilandprocessuntilsmooth.

Toserve,spreadagenerouslayerofcreamyeggplantonto4plates.Thenpileabigscoopofthelentilmixtureontop.SprinklewiththeGarlicWalnutCheezeanddigin.

DOAHEAD:Soak1cupblacklentilsin3cupsfiltered,alkalinewaterfor8–12hours.

AVOCADOCREAMEDKALEwithPUYLENTILPILAF

ALKALINEBALANCED

Thisiskinda2recipesin1.Eachcancertainlystandonitsownbuttheyaremarveloustogether.Anaddedbonusofthisrecipeisawonderfulhandtreatment:avocadomassagedintoyourhandsmakesthemniceandsoft!Thekalebecomesevenmoretenderaftermarinatingovernight,sopackanyleftoversseparatelyandtakethemforlunch.Ifyoucan’teatthatmuchkalein2days,massagejustenoughfor1mealandrefrigeratethekaleandthedressingseparatelyforupto3days.

SERVES6

LentilPilaf

1cupsoakedPuylentils,rinsedanddrainedwell1¾cupsvegetablebroth(or1½VeggieBouillonCubes+1¾cupsfiltered,alkalinewater)+3Tbsp

forsteam-frying

1Tbspcoconutoil

½redonion,minced1clovegarlic,minced

2stalkscelery,cutintosmalldice

6babycarrots,thinlysliced½redbellpepper,cutintosmalldice

½yellowbellpepper,cutintosmalldice

8asparagusstalks,trimmedandchoppedinto1-inchrounds,tipsleftintactHimalayansalt

freshlygroundblackpepper

6radishesforgarnish

CreamedKale6packedcupsfinelychoppedkale,ribsremoved

¼cupextra-virginoliveoil

juiceof1lime

1avocado,diced

¼tspchipotlechilipepper½tspsmokedpaprika

¼tspHimalayansalt

2–3dropsliquidsteviaor1tsppuremaplesyrup

PILAF:Placethelentilsandbrothinamediumpotoverhighheatandbringtoaboil.Cover,turndowntheheattomedium-low,andsimmerfor20–25minutes,oruntilthelentilsaretenderandmostoftheliquidhasbeenabsorbed.Removefromtheheatandallowtorestforatleast10minutes.Drainanyexcessliquid.

Whilethelentilsarecooking,heatthecoconutoilinasautépanovermedium-lowheat.Addtheonion,garlic,andceleryandsautéuntiltheonionistranslucent,2–3minutes.Addthecarrots,bellpeppers,andthe3Tbspofvegetablebrothandsteam-fryfor2minutes.Stirintheasparagusandsteam-fryuntilbrightgreenandtendercrisp,2–3minutes.Ifthepanbecomesdry,addaweebitmorebroth.Stirinthelentilsandseasontotastewithsaltandpepper.

KALE:Inalarge,deepbowl,tossthekalewiththeoliveoilandlimejuice.Usingyourhands,massagetheliquidintothekaleforabout1minute.Addtheremainingingredientsandmassagethemintothekalefor1–2minutes,oruntiltheavocadoiscompletelycreamedthroughthegreensandthegreenshavesoftened.

Toserve,dividethekaleamong6platesandtopeachservingwithlentilpilafandaradishforgarnish.Deelish!

DOAHEAD:Soak1cupPuylentilsin3cupsfiltered,alkalinewaterfor8–12hours.

STEAM-FRIEDVEGGIERICE

ALKALINEBALANCED

Whenmyherniateddiskwasatitsveryworst,mydaughterwasonlyayearold.Iwassoblessedtohaveananny,Flordeliza,whoalsopreparedmanyalkalinemealsforme,includingthisrecipethatisstillafamilyfavorite.Ijazzitupbyreplacing1cupofthericewith½cupsoakedquinoaand½cupsoakedbuckwheat,orbyreplacingtheblackricewithbrown.Servedwithanicebiggreensalad,thismakesanicebigbatchforacrowd,orforpackinginlunchesthenextday.Notethatthisdishissteam-friedwithbrothtoavoidfryingtheoliveoil,whichisaddedoncethecookingiscomplete.

SERVES8

1½cupssoakedblackrice+kombu

3¼cupsvegetablestock(oruse2VeggieBouillonCubes+3¼cupswater)1whiteonion,diced

4clovesgarlic,minced,separated

2largecarrots,scrubbed,finelydiced2stalkscelery,finelydiced

1redbellpepper,diced

1cupfinelydicedzucchini6freshasparagusstalksor10freshgreenbeans,trimmedandslicedinto¼-inchrounds

1cupfrozenpeas

2–3Tbspextra-virginoliveoil2TbspBraggLiquidAminos

1Tbspgratedginger

Himalayansalttotaste¼cupdicedwatermelonradish(optional)

Placetherice,kombu,and3cupsofthestockinaricecookerandsetittocook.(Alternatively,placetherice,kombu,andstockinalargepotandbringtoaboiloverhighheat.Turndowntheheattolow,cover,andsimmerfor30–40minutes,oruntilalmostalloftheliquidhasbeenabsorbed.Removefromtheheatandallowtostand,covered,for10minutes.)Removeanddiscardthekombu.

Turnthericeoutontoalargeplatterandfluffitwithaforktoallowittocoolsomewhat.(Youwantthericetobefluffyandnotsticktogethertoomuch.)Themoreitcools,themoreitgainsthisfall-apartconsistency,whichiswhymanypeopleuseday-oldrice,fluffedandthenrefrigeratedovernight.

Heattheonionandtheremaining¼cupstockinamediumpotovermediumheatandsteam-fryfor1–2minutes.Add¾ofthegarlicandcontinuetosteam-fryuntiltheonionistranslucent,about2minutesmore.Stirinthecarrotsandceleryandcookfor1–2minutes.Addthebellpepper,zucchini,andasparagusandsteam-fryforanotherminuteor2.Pourinthefrozenpeas,cover,andcookfor1moreminute.Removefromtheheat.

Addtherice,using2largespoonstotossandcombineit.Gentlystirintheoliveoil,Bragg,ginger,andtheremaininggarlic.Seasontotastewithsalt.Pourontoaservingplatterandgarnishwithslicesofradish(ifusing).Thiswillkeeprefrigeratedforupto3daysandevenfreezeswell.Toreheat,placeinasautépanwithacoupleoftablespoonsofwaterorbrothandstiruntilwarm.

DOAHEAD:Soak1½cupsblackriceanda4-inchpieceofkombuin4cupsfiltered,alkalinewaterovernight.Rinsewellandsavethekombuforcooking.

CREAMYCANNELLINIBEANSAUCEoverSPELTFETTUCCINE

MILDLYACIDIC

Whodoesn’tloveabowlofcreamypasta?Mykidssureloveit,whichiswhyIrecreatedthetypicalAlfredosauce—minusthebutterandtherichcream—inthistastynumber.You’llenjoythisgarlickysaucejustasmuchastheoriginalbutyou’llfeelsomuchbetterforit.Thepistachiocheezeisalsodelicioussprinkledoverriceorsalads.Remembertoservethiswithagreensaladtoensureabalancedmeal.Ifyouwish,takeanenzymewithyourmealtohelpdigestthebeansifyoudon’tsoakandcookyourown.

SERVES6–8

PistachioCheezeCrumble

½cupraworlightlytoastedpistachiosfinelygratedzestof¼lemon

⅛tspfineseasalt

pinchchiliflakes

BeanSauce

¾cupdrycannellinibeans,soaked,rinsed,anddrained+kombu

4¼cupsfiltered,alkalinewater

½onion,diced2wholeclovesgarlic

1stalkcelery,diced

3Tbspgrapeseedoil10clovesgarlic,halved

¼cupextra-virginoliveoil

1Tbsplemonjuice1½tspchoppedfreshrosemary+moreforgarnish

1Tbsp+¼tspCelticseasalt

¼–⅓cupunsweetenedalmondmylk

Speltfettuccineandveggies

1pkg(16oz)speltfettuccinenoodles(orabout4cupscookednoodles)18sugarsnappeas,trimmed

2carrots,scrubbed,thinlyslicedonthediagonal

1smallcrowncauliflower,cutintobite-sizedflorets1smallcrownbroccoli,cutintobite-sizedflorets

1redbellpepper,cutinto1-inchpieces

1yellowbellpepper,cutinto1-inchpieces

CRUMBLE:Combinealltheingredientsinablenderorfoodprocessorandgrinduntilchoppedbutnotcompletelyuniform.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days.

SAUCE:Placethecannellinibeansandkombuinamediumpotwiththewater.Addtheonion,2wholeclovesgarlic,andcelery,andbringtoaboil,uncovered,overmedium-highheat.Turndowntheheattolowandsimmerfor40minutes,stirringperiodically.Ifthebeansaretenderbutnotmushy,removethemfromtheheat.Iftheyarenotyettender,cookthemforupto20moreminutes,checkingregularly.Removefromtheheatandallowtocoolsomewhat.Drainthebeans,reservinganycookingliquidforsoup.

Heatthegrapeseedoilinasmallsautépanoverlowheat,addthegarlichalves,andcookfor3–5minutes,untilsoftortranslucent.Removefromtheheatandallowtocool.

Inablender,combinethecannellinibeanswiththesautéedgarlic,oliveoil,lemonjuice,rosemary,and¼tspseasaltandprocessuntilsilkysmooth.Seasontotasteandadjustthethickness,adding¼–⅓cupofalmondmylkuntilyouhaveaheavybutpourablesauce.Ifyouneedmoreliquid,useafewspoonfulsofthereservedbeanliquid(oralmondmylkifyoudidn’thaveanybeanliquidleft).Setaside.

FETTUCCINEANDVEGGIES:Cookthepastauntilaldente,8–10minutes.Setalltheveggiesinasteamerbasket.Placethesteamerbasketoverapotofboilingwaterandsteam

theveggiesfor3–4minutes.Becarefulnottoovercookthem:theyshouldbefirmbutslightlytender.Drainthepastaintoalargecolander—noneedtorinseitasthesaucewilladherebetterifyoudon’t.Toserve,scoopthepastaintoalargeservingdish,addthesteamedveggies,andgentlypourthecreamy

beansauceovertop.Tosscarefully,butthoroughly,beforedividingamongindividualbowls.Servewithpistachiocheeze.

DOAHEAD:Soak¾cupcannellinibeanswitha4-inchpieceofkombuin4cupsfiltered,alkalinewaterovernight.

STEAMEDBRUSSELSSPROUTSANDQUINOASALAD

ALKALINEBALANCED

DidyoulikeBrusselssproutsasakid?Isuredidn’t!Irememberthemaskhakiballsofmushbutwehadtoeatthem.It’stakenmeawhiletoembracetheselovelyminiaturecabbages,butnowIlovethem.Notonlyaretheyalkaline-forming,butstudiesshowthatbyconsuming1¼cupseverysingledayyou’dimprovethestabilityoftheDNAinyourwhitebloodcells.Andafew1½-cupservingsaweekofcruciferousvegetablescanmakeaworldofdifferenceinprotectingyouagainstcancerandhelpingtoreleasetoxins.Ifyou’reshortontime,cuttheBrusselssproutsinto¼-inchslicesratherthanpeelingthem.

SERVES6–8

Hazelnut-peppercornCrumble

¾cuphazelnuts,soaked,rinsed,andpatteddry1Tbsppinkpeppercorns

½tspseasalt

BrusselsSproutsSalad

1smallwhiteonion,cutinto¼-inchdice1stalkcelery,diced

6Tbspfiltered,alkalinewater

1½cupssoakedquinoa,drainedandrinsedwell¾cupyeast-freevegetablebroth

30Brusselssprouts,leavespeeledofffromthetinyinnercores

1clovegarlic,minced3Tbspextra-virginoliveoil

¼tspseasalt

CRUMBLE:Inafoodprocessororblender,pulsethehazelnuts,peppercorns,andsaltuntilyouhavearoughcrumble.Setaside.

SALAD:Inablender,purée2Tbspoftheonionand2Tbspofthecelerywiththewateruntilsmooth.Setasidethisonionbroth.

Placethequinoaandvegetablebrothinalargepotandbringtoaboil,uncovered,overmedium-highheat.Turndowntheheattolowandallowtosimmerfor5–7minutes,oruntilthebrothisabsorbed.Coverandremovefromtheheat.

HalvetheBrusselssproutcores.Inalargesautépan,placetheremainingonionandcelery,thegarlic,Brusselsproutcores,and2Tbspoftheonionbrothovermedium-highheatandsteam-fryuntiltranslucent,3–4minutes.AddtheremainingonionbrothandBrusselssproutleavesandstirtocoattheleaves.Coverandsteamfor1minute,thenstirandsteamfor1moreminute.

Placethequinoainaservingbowl,addtheBrusselssprouts,oliveoil,andseasalt,andtosstocombine.Toserve,spoonintoindividualbowlsandtopwithhazelnut-peppercorncrumble.

DOAHEAD:Soak1½cupsquinoain3cupsfiltered,alkalinewater+1Tbsplemonjuiceovernight.Soak¾cuphazelnutsin1½cupsfiltered,alkalinewaterovernight.

THAISPAGHETTISQUASHNOODLESwithSWEETCHILISAUCE

PURELYALKALINE

Whereasbutternut,acorn,kabocha,andotherpopularwintersquasharenotconsideredalkaline,spaghettisquashisnon-starchyanddefinitelyalkalizing!Youcouldsaythisisyourpastareplacementifyouarecrazyforpastabutwouldratheravoidit.Makingyourownchilisauceletsyoucontrolthesweetnessandtheheat.Justrememberthattheoilsinchilipepperscanburnyourskin,soweargloveswhenhandlingthemanddon’trubyoureyesafterchopping!Ifyoucan’tfindaThaibird’s-eyechili,amildergreenjalapeñopepperwilldo.Inapinch,Isometimesjustuseavegetablepeelertocutthevegetablesintolong,thinstrips.

SERVES6

SweetChiliSauce

¾cupfiltered,alkalinewaterjuiceof1lemon

4dropsliquidstevia

1Tbsptapiocastarch1tspcoconutoil

½cupfinelymincedsweetonion

2garliccloves,finelyminced½cupfinelymincedredbellpepper

½Thaibird’s-eyechilipepper,seededandfinelychopped(⅛–¼tsp)

seasalt2tspmaplesyrup(optional)ormorestevia

ThaiNoodles

1largespaghettisquash(donotsubstitute)

1Tbspcoconutoil¼cupslicedyellowonion

3Tbspfinelychoppedfreshlemongrass

1Tbspfinelychoppedgarlic

1Tbspfinelychoppedginger½cupjulienned,scrubbedcarrot

½cupjulienned,scrubbeddaikonradish

½cupjuliennedredbellpepper½cupjulienned,scrubbedzucchini

1TbspBraggLiquidAminos

¼tspseasalt5Tbspfinelychoppedcilantro

3Tbspthinlyslicedfreshmint

3Tbspthinlyslicedfreshbasil3Tbspfinelychoppedfreshgreenonions

juicefrom½lime

hempheartsforgarnish

SAUCE:Inaglassmeasuringcup,whisktogetherthewater,lemonjuice,stevia,andtapiocastarchuntilwellcombined.Setaside.

Heatthecoconutoilinasmallsaucepanovermediumheat.Addtheonionandsautéfor1minute.Stirinthegarlic,bellpepper,andchilipepper,andsautéfor1moreminute.Whiskthetapiocamixtureagainandpouritintothepan.Cook,stirringtocombine,for3–5minutes,untilthemixtureturnsfromcloudytoclear.Addthesaltandstirinthemaplesyrup(ifusing).Removefromtheheat,allowtocoolslightly,andpourintoasauceboat.(Thesaucewillsetupasitchills.Tothinit,whiskinadrizzleofwarmwater.)

NOODLES:Preheattheovento350°F.Lineabakingsheetwithparchmentpaper.Halvethesquashlengthwiseandplaceit,cutsidesdown,onthebakingsheet.(Donotaddwaterorthe

squashwillbetoosoft.)Bakefor30–40minutes,oruntilfork-tenderandthe“spaghetti”stringspullfreelyfromtheskin.Removefromtheheatandallowtocool.

Heatthecoconutoilinasautépanonmedium-lowheat.Addtheonion,lemongrass,garlic,andginger,andsautéfor1–2minutes.Stirinthecarrot,daikon,bellpepper,andzucchinifor1–2minutes.SeasonwithBraggandsalt.Removefromtheheat,thenaddthecilantro,mint,basil,greenonions,andlimejuiceandtosswelltocombine.

Usingafork,loosenthestrandsofspaghettisquashfromtheskinbydraggingitlengthwisewiththestrands.Dividethesquashamong6platesintoniceheaps.Discardtheskins.PiletheThai-spicedveggienoodlesoverthesquashandservewithsweetchilisauceontheside.Garnishwithhemphearts.

SPROUTEDQUINOACROQUETTESwithSMOKEDPAPRIKAALMONDCREAM

ALKALINEBALANCED

Justthinkingaboutthesetastymorselsmakesmewanttorunandsoaksomeblackbeansandquinoa!Thisdishisgreattomakeahead,andthecroquettesfreezewell,soyoucanpulloutthedeliciouspattiesandserveupaquick,satisfyingmealwithasaladjustlikethat!Alternatively,youcansaveastepbynotformingthemixtureintopatties.Justheapthecroquettemixture,warmorcold,intowrapswithavocado,greens,andadollopofalmondcream.Thisonewilldefinitelyhaveyoucomingbackformore!

SERVES8–16(1–2PERPERSON)

SmokedPaprikaAlmondCream

1cupsoakedalmonds,patteddryandroughlychopped(ifusinganimmersionblender)1clovegarlic,chopped

½cupfiltered,alkalinewater

juiceof1lemon2Tbspextra-virginoliveoil

1¼tspsmokedpaprika

½tspCelticseasaltcayennepepper(optional)

SproutedQuinoaCroquettes

1cupquinoa,soaked,cooked,andcooled(about3cupscooked)

1verylargesweetpotato,peeled,chopped,steamed,andmashed(2cupsmashed)2Tbspcoconutoil

1cupfinelydicedredonion

4clovesgarlic,crushed½cupfinelydicedredbellpepper

1¾cupssoakedandcookedpintobeansor1can(14oz)pintobeans,drainedandrinsed

½cuphemphearts

1½Tbspgroundwhitechiaseeds

½cupchoppedcilantro1tspfreeze-driedoregano

1tspgroundcumin

juiceof1largelime1tspCelticseasalt

cayennepepper(optional)

CREAM:Placealltheingredientsinahigh-speedblenderandcombineuntilcreamyandsmooth.(Oruseanimmersionblenderandadeepbowl,ifyouprefer.)Ifthecreamistoothicktopour,add1–2Tbspmorewaterandblendagain.

CROQUETTES:Inlargebowl,combinethequinoaandsweetpotatoandsetaside.Heat1Tbspofthecoconutoilinasmallsaucepanovermedium-lowheat.Addtheonion,garlic,and

bellpepper,andsautéfor2–3minutes,oruntiltranslucentbutnotbrowned.Allowtocoolandthenaddtheseveggiestothequinoamixture.

Addtheremainingingredientstothebowl.Useyourhandsorawoodenspoontocombinethemixture.Usingatablespoon,gather3Tbspofmixtureintoyourhands,formitintoaball,andflattenitintoanovalpattyabout¾inchesthickand4inchesacross.

Heattheremaining1Tbspcoconutoilinasautépanonmedium-lowheat.Gentlysetthepattiesinthepan,cookingtheminbatchesifnecessary,andheatthroughonbothsides,about2minutesperside.Removethecroquettesfromtheheatandcarefullyarrangethemonaservingplate.

Toserve,arrange1or2croquettesoneachplate.Drizzlewiththecreamorserveitontheside.Enjoy.

WHATABOUTWHEAT?

Gluten-freegrainsarebecomingmoreofastapleasmanypeoplediscoversensitivitytothegluteninwheat.Wheatcropsareoftengeneticallymodifiedandstoredforlongperiodsoftime,whichcancausemoldstospreadthroughoutthegrains.Ifyouarenotceliac,chooseheirloomwheatgrainsorkamut(anheirloomcousintowheat)andsproutthesetoreducetheglutencontent.Ifyouareceliacorgluten-sensitive,consumeonlyorganicwheatgrass,whichiscompletelygluten-free.

DOAHEAD:Soak1¾cupspintobeansin8cupsfiltered,alkalinewaterovernight,thencook(thispage).Soak1cupalmondsin3cupsfiltered,alkalinewaterovernight.Soak1cupquinoain2cupsfiltered,alkalinewaterovernight,thencookin2cupsfiltered,alkalinewaterwith2VeggieBouillonCubesandallowtocool.

SPROUTEDLENTILANDBUCKWHEATSLIDERSwithSPICEDSAUCYVEGGIES

ALKALINEBALANCED

There’sjustsomethingsocuteaboutminithings.Andmakingsmallbitesisagoodwaytogetkidstoeatnewfoods:itmakesthefoodsmoreexcitingandgivesthekidsachancetotrytheminsmall,manageableportions.Theseslidersaregreatforanappiegatheringbecausethey’reeasytoserve,evenatroomtemperature,andtheylookfantasticontheservingplate.(Makethepartsaheadoftimeandassembletheslidersatthelastminute.)Packedwithsomeseriousnutritionfromthesproutedlentilsandbuckwheat,theyprovideprotein,iron,fiber,andlotsofvitaminsandminerals.Thesearepowerslidersforsure!ServethesewithamixedgreensaladandGreenBeanFries.

SERVES4–6(ABOUT12SLIDERPATTIES)

LentilandBuckwheatSliders

1cupsproutedbrownlentils,rinsedanddrainedwell⅓cupsoakedbuckwheat,drainedandrinsed

1Tbspcoconutoil

½redonion,finelydiced½greenbellpepper,finelydiced

2clovesgarlic,diced

3Tbspsoakedgroundchiaseeds2Tbspmincedfreshparsley

1½tspmincedjalapeñopeppersor¼tspchilipowder

¼tspHimalayansalt1TbspBraggLiquidAminos

3Tbspspeltorbuckwheatflour

2–3largeSavoycabbageleaves,cutinto3-inchroundsorsquaresbroccoliorotherfavesproutsforgarnish

SaucySpicedVeggies

6largecherrytomatoesor1mediumRomatomato,roughlychopped6sundriedtomatoesinoil,chopped

1smallclovegarlic,roughlychopped

½redbellpepper,roughlychopped¼smallonion,roughlychopped

¼cuproughlychopped,scrubbedzucchini

8basilleaves2Tbspgroundchiaseeds+moreifneeded

1½tsproughlychoppedjalapeñopepper

¼tspHimalayansalt2Tbspextra-virginoliveoil

3dropsliquidstevia

SLIDERS:Placethelentilsinamediumpot,add2cupsfiltered,alkalinewater,andbringtoaboil,uncovered,overhighheat.Turndowntheheattolow,cover,andsimmerfor25–30minutes,oruntilallthewaterisabsorbed.(Youshouldhaveabout2¼cupscookedlentils.)Allowtostand,covered,for5–10minutes.

Placethebuckwheatinasmallpot,add⅔cupfilteredwater,andbringtoaboil,uncovered,overhighheat.Turndowntheheattolow,cover,andsimmerfor7–10minutes,oruntilthewaterisnearlyallabsorbed.Watchcarefullytoavoidburning.Allowtostand,covered,for10minutes.

Heatthecoconutoilinasautépanovermedium-lowheat.Addtheonion,bellpepper,andgarlicandsautéuntilsoftened,2–3minutes.Setaside.

Inafoodprocessor,pulsethelentils,buckwheat,chia,parsley,jalapeñopepper,salt,Bragg,andtheonion–bellpeppermixture12–15times,oruntilitstartstocometogetherbutstillretainssometexture.Addthespeltflourandpulseacouplemoretimesuntilmixedin.Spoontheslidermixtureintoalargebowlandsetasidetocoolwhileyoumakethesaucyveggies.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days.

VEGGIES:Placealltheingredientsinafoodprocessorandcombineuntilsaucybutnotpuréed.Besuretoleavesometexture.Seasontotasteandpourintoabowl.Setaside.Ifthemixtureiswateryadd1–2moretspofchiatothicken.Thiswillkeeprefrigeratedinanairtightcontainerfor2days.

TOFINISH:Preheattheovento325°Fandlineabakingsheetwithparchmentpaper.Usingatablespoon,gather2heapingTbspoftheslidermixtureintoyourhands,rollitintoaball,andflattentoformapatty¾inchthickandabout1¾inchesacross.Setthepattyonthebakingsheet.Repeatwiththeremainingslidermixture.Bakethepattiesfor12–15minutes,untilwarmedthrough.

Toassemble,placeasmallpieceofcabbageonaplate,thentopitwithasliderandsomeofthesaucyspicedveggies.Topwithsproutsandserveasopen-faceslidersorusealargercabbageleafandmakeawrap.

WHEREARETHECORNANDPOTATOES?

Cornandpotatoesareanaturalwithsliders(andmanyotherdishes),butevensomealkalinefoods

arebesteatenonlyvery,veryoccasionally.

•Corn.Freshearsofcornmakemethinkofcornroastsandlate-summerharvest,butthisisacomplicatedfood.Foronething,roughly95%oftheworld’scorncropsaregeneticallymodified,andforanother,thisveggieharborsmoremoldandpathogensthanmost.It’shardforourdigestivetracttobreakdown,yetitshowsupinnearlyeveryprocessedfood.Ifyouchoosetoeatcorn,buyfreshlypicked,organiccobsfromyourlocalfarmerandeatthemrightaway,nomorethanafewtimeseachseason.

•Potatoes.InNorthAmerica,potatoesaresoabundantthatit’shardtoimaginenoteatingthem.However,crops,includingpotatoes,thatremaininstoragebeyondtheirgrowingseasoncontainmoldsporesthatwilleventuallyspreadthroughoutthebagorbarrel.Potatoesarealsohighinstarch,whichbreaksdownintosugarinthebody.Ifyouchoosetoeatpotatoesnowandthen,buyfreshlypicked,organicneworredpotatoesfromyourlocalfarmerandeatthemwithin6weeks.Ifthisjustisn’tpossible,useyournosetodetectanypresenceofmoldonstoreboughtorganicones.Keeptheminacool,darkplacetopreventgreening,whichcanbetoxic.

DOAHEAD:Soak1cupbrownlentilsin3cupsfiltered,alkalinewaterovernight.Rinseandtransferthemtoajarandallowthemtosproutfor12–48hours.Soak⅓cupbuckwheatin2cupsfiltered,alkalinewaterovernight.Soak1Tbspgroundchiaseedsin3Tbspfiltered,alkalinewaterfor20–30minutes.

REDQUINOABITESwithOREGANOANDSUNDRIEDTOMATOMARINARASAUCE

ALKALINEBALANCED

Enjoythesebiteswithsomefreshgreens,andhowaboutsomesteamedbroccoli?Kidslovepickingtheseupwithtoothpicksanddippingtheminthemarinarasauce.Alternatively,youcantrymakingthemixtureintomeatball-shapesandbakeasdirectedintherecipe—thenservewithzucchininoodlesandthemarinarasauceforSpaghettiandQuinoaBalls!

SERVES4–6

MarinaraSauce

1largetomato½cupsundriedtomatoesinoliveoilordriedones,soakedfor30minutes

½cupchoppedredbellpepper

1clovegarlic,roughlychopped2Tbspextra-virginoliveoil

1Tbspchoppedfreshbasilor2tspfreeze-driedbasil

2tspchoppedfreshoreganoor1tspfreeze-driedoregano

RedQuinoaBites2½cupsfiltered,alkalinewater

½cupchoppedwhiteonion

1stalkcelery,chopped1clovegarlic

3sprigsoregano

1cupsoakedredquinoa,rinsedanddrainedwell2Tbspchiaseeds

¼cupfinelydicedredbellpepper

2Tbspchoppedfreshparsley⅛tspgroundceleryseeds

¼tspHimalayansalt

½tspBraggLiquidAminos

½cupchickpeaflour,preferablysproutedflour

SAUCE:Placealltheingredientsinafoodprocessorandcombineuntilfairlysmooth.Thiswillkeeprefrigeratedinanairtightcontainerforupto3days.

QUINOABITES:Place2cupsofthewaterinablenderwiththeonion,celery,garlic,andoregano,andcombineuntilpuréed.Pouritintoamediumsaucepan,addthequinoa,andbringtoaboil,uncovered,overhighheat.Turndowntheheattolow,cover,andsimmerfor20–25minutes,oruntilalmostallthewaterhasbeenabsorbed.Removefromtheheatandallowtostand,covered,for10minutes.(Ifthewaterisnotfullyabsorbed,returnthequinoatotheheatforafewminutesandrepeatthestandingtime.)Fluffwithafork.

Inasmallbowl,whiskthechiaseedswiththe½cupwaterfor30seconds.Setthismixtureasidetothickenfor20–30minutes,stirringoccasionally.

Inalargebowl,combinethebellpepper,parsley,celeryseeds,salt,Bragg,andchiagel.Addthequinoaandtosswelltocombine.Addtheflourandcombineagain.

Preheattheovento325°F.Lineabakingsheetwithparchmentpaper.Wetyourhands.Usingatablespoon,scoop1½Tbspofthemixtureintoyourhandsandformitintoaball.Settheballonthebakingsheet.Repeatwiththeremainingquinoamixture.Bakefor15–20minutes,oruntilheatedthroughanddryontheoutside.Servehotoratroomtemperaturewiththemarinarasauce.

DOAHEAD:Soak1cupredquinoain4cupsfiltered,alkalinewaterfor24hoursormore.

SPELTBERRIESwithPOACHEDRHUBARB

MILDLYACIDIC

Ilovethenuttytasteofspeltberriesandtheirtoothytexturealongsidemygreens.Unlikewheat,speltisalmostneutralonthepHscaleandisalsonon-mucus-formingoncedigested,especiallyifwellsoakedandsprouted.Keeptheportionat25%orlessonyourplateandchewwellforbestdigestion.Therhubarbpairsnicelyinthismildlysweetyettart,flavorfulmix,andbecauseitisconsideredavegetableversusafruit,it’sagoodfoodcombination.Ifrhubarbisn’tinseason,poachsomeasparagusorbellpeppersinvegetablebrothwithyourfavoriteherbs(herbesdeProvenceisnice)andspoonthismixtureoverthespelt.

SERVES4–6

1cupsoakedspeltberries,drainedandrinsed

2–3cupsyeast-freevegetablebroth3sprigsrosemary+10leaves

4stalksrhubarb,slicedinto¼-inchrounds

1smallshallot,chopped1½cupsfiltered,alkalinewater

3–4dropsliquidsteviaor2tspcoconutnectar

Himalayansalt2cupsbabybeetgreensorotherbabylettuces

1cupmicrosproutsforgarnish

Placethespeltberries,2cupsofthevegetablebroth,and1sprigoftherosemaryinamediumpotandbringtoaboil,uncovered,overhighheat.Cover,turndowntheheattolow,andallowtosimmerfor30–45minutesuntilthebrothisabsorbed(ifthespeltisstillcrunchy,addmorebroth½cupatatimeandcontinuetosimmeruntilthespeltisaldenteandtheliquidisabsorbed).Removefromtheheatandallowtostand,covered,for10minutes.

Inablender,combine½therhubarbwiththeshallot,water,androsemaryleaves,andblenduntilsmooth.Seasontotastewithstevia.(Youwanttotemperthetartnessratherthansweetenthemixture.)

Pourthismixtureintoasautépan,addtheremainingrhubarb,andpoachovermediumheatjustuntiltenderbutnotstringy,3–4minutes.Gentlystirinapinchofsaltandremovefromtheheat.

Toassemble,placeasmallhandfulofbeetgreens(orbabylettuces)intosmallindividualbowls.Adda

nicespoonfulofspeltberriesandtopwiththepoachedrhubarbandagenerousspoonfulofbroth.Sniptheleavesofftheremainingsprigsofrosemary,sprinklethemovertop,andgarnishwithmicrosprouts.

DOAHEAD:Soak1cupspeltin3cupsfiltered,alkalinewaterovernight.

HEIRLOOMCHERRYTOMATOANDWHITEBEANTARTS

ALKALINEBALANCED

Thistartsatisfiesmyitchtopresentaprettytart.You’llfinditalittlefussyifyoudon’tmakepastryoften,butit’sdefinitelyworththeeffort,particularlyforaspecialmeal.Feelfreetovarythetoppingsoraddtothefilling:slicedzucchini,sautéedonions,orcumin-dustedeggplantwouldallbeyummy.Thesecanbemadeadayaheadandgentlyreheatedorservedatroomtemperature,garnishedwithfreshherbs.Youwon’tmisstraditionalquicheafteryoutastethesebabies!ServethemwithabiggreensaladliketheKaleCaesar.

SERVES4

TartShells

2cupsspeltflour⅔cupcoconutoil,chilled

1tspseasalt

7–8Tbspfiltered,alkalinewater,chilled

WhiteBeanFilling

1cupsoakedwhitecannellinibeans,rinsedanddrainedwell

1mediumwhiteonion,diced

2clovesgarlic,roughlychopped3celerystalks,diced

1Tbspbakingsodaor1-inchpieceofkombu

juiceof½lemon1Tbspchoppedfreshthymeor1tspfreeze-dried

1Tbspchoppedfreshrosemaryor1tspfreeze-dried

1tspseasalt1pintmixedheirloomcherrytomatoes,halved

3–6stalksasparagus,trimmedandcutlengthwisein⅛-inch-thickstrips,fortopping

freshthymeleavesforgarnish

TARTSHELLS:Setoutfour4-inchspringformtartshellsorlinethebottomof4regulartartshellswithparchmentpaper.

Inafoodprocessor,pulsethespeltflour,coconutoil,andsaltjustuntilthemixtureresemblesverysmallpeas.Addthewater,1Tbspatatime,andpulsebrieflybetweeneachaddition.Processjustuntilthedoughcomestogetherinaball(youmaynotneedtouseallthewater).

Scoopthedoughontoaclean,lightlyflouredworksurface.Usingyourhands,gentlyfoldthedoughoveronitselfafewtimesuntilitissmooth.Becarefulnottooverworkitoritwillbecomedryandtough.Setthedoughinabowl,cover,andrefrigeratefor1hour.Dividethechilleddoughinto4,allowingittosoftensomewhatasitwillbeharderthantypicalpastrydough.Usingarollingpinonalightlyflouredworksurface,rolleachpieceintoacircleabout4inchesacrossand⅛inchthick.Pressthepastryintothetarttinsandrefrigeratewhileyoupreparethefilling.

FILLING:Placethebeansinamediumpotandfillitwithwatertojustbarely½inchabovethebeans(lesswaterisbetter,butkeepaneyeonthepotandaddmoreifthepotisdryingoutandthebeansarenotquitetender).Addtheonion,garlic,celery,andbakingsodaandbringtoaboil,uncovered,overhighheat.Turndowntheheattolow,cover,andsimmerfor25–40minutes,oruntilthebeansaretenderbutnotmushy.Removefromtheheatandallowtostand,covered,for10–15minutestoabsorbmoreoftheliquid.Youshouldendupwithakindofcreamybeanmixtureastheveggieswillbeverysoftandsmooshy.Measureout2cupsofthisbeanandveggiemixture.(Savetheextratospoonoversomeheartygreens.Yum!)

Preheattheovento350°F.Setthetartpansonabakingsheet.Placethebeans,lemonjuice,thyme,rosemary,andsaltinablenderorfoodprocessorandprocessuntil

smoothandcreamy.Spoonthefillingevenlyamongthetartshells.Topwithtomatoesandasparagusandgarnishwiththymeleaves.

Bakethetartsfor20–25minutes,oruntilthecrustisgoldenandthefillingisheatedthrough.Allowtocoolslightly,thenremovefromthetartpans.Servewarmoratroomtemperature.

DOAHEAD:Soak1cupdriedwhitecannellinibeansin4cupsfiltered,alkalinewaterovernight.

CAULIFLOWERPIZZETTES

PURELYALKALINE(WITHOUTTHECHEEZE)

MykidsluuuvthesepizzetteswithOreganoandSundriedTomatoMarinaraSauceandMacadamiaCheeze,soIjustheaponanyoftheveggiestheylove.Maketheseassimpleorasfancyasyouwant,butbesuretopileuptheveggiesandservewithanicegreensaladliketheBabyGreenswithFlowerBlossoms,Mint,andCinnamonChickpeaCroutonsforahighlyalkalizingandprettymeal!Foraquickdinner,bakethesepizzetteshellsaheadoftime,wrapthemwell,andfreezethemforupto8weeks.Toserve,simplythawthem,addyourtoppings,andbake.

SERVES4

1smallheadcauliflower,roughlychopped

¼cupdicedwhiteonion

½tspchoppedgarlic2Tbspfinelygroundchiaseeds

6Tbspfiltered,alkalinewater

1cupchickpeaflour+morefordusting1½tspdriedoregano

½tspseasalt

Suggestedtoppings:

TomatoPestoorPestoofHerbs,Nuts,andSeedsorOreganoandSundriedTomatoMarinaraSauceslicedcherrytomatoes

driedolives

sliveredredonions

thinlyslicedzucchinidicedorslicedredbellpeppers

MacadamiaCheeze

Placethecauliflower,onion,andgarlicinafoodprocessorandprocessuntilthemixtureresemblesafinecrumble.Pouritintoanon-stickpanandcookovermediumheat,stirringconstantly,forabout5minutestosoftenitsomewhat.(Themixtureshouldstillbealittlecrumbly,notsoftormushy.)Pourthecrumbleintoalargebowlandallowittocoolforatleast10minutes.

Inasmallbowl,combinethechiaseedswiththewaterandallowthemixturetostandfor20minutes.Theseareyourchia“eggs.”

Preheattheovento375°F.Linefour6-inchpizzastonesorroundbakingsheetswithparchmentpaperanddustthemlightlywithchickpeaflour.Cut4morepiecesofparchmentpaperlargeenoughtofitthepansandsetaside.

Takethecauliflowermixtureandaddthechiaeggs,chickpeaflour,oregano,andseasalt,andstiruntilthemixturecomestogetherasadough.

Dividethedoughinto4ballsandpressthemintothepizzapans.Bakefor30minutes,thenremovefromtheoven.Setthereservedparchmentsheetsonacleanworksurface.Invertthepizzacrustsontothesesheets.Discardtheoriginalparchmentpaperfromthecrusts,slidethecrustsbackontothepizzastones(orpans),andreturnthemtotheovenfor10moreminutes.

Arrangethetoppingsonyourpizzettesandbakethemforanother8–10minutes.

SALMONPILLOWSINPARCHMENTwithRHUBARBANDLEMONVERBENA

ALKALINEBALANCED

Ifitweren’tforthisdish,thiscookbookwouldcontain100%veganrecipes.However,alkalizingyourlifestyledoesn’tmeanyouhavetobevegan.Enjoyanimalorfishproteinacoupleoftimesaweekaslongasyoumakeitnomorethan25%ofthefoodonyourplateandbalanceitwith75%alkalinefoods.It’stheproportionofacidtoalkalinefoodsonyourplateandtheirsourcethatmatters.Sochoosethebestorganicmeatsorwildfishyoucanfind.Non-fisheaters(that’sme)willenjoythisrecipewithoutthefish,asthevegetablestakeonalovelyrhubarbandverbenaflavorfromthebroth.Perhapsaddsomecookedlentilsinstead.Servethiswithaleafysalad.Ifrhubarbisnotinseason,youmighttry½cupdicedsweetonionwith½cupchoppedfennelbulbblendedwithwatertomakethebroth.Accentwithfreshthyme(withorwithoutthelemonverbena).Youcan’tgowrongwiththiscombo!

SERVES4

1cupdicedrhubarb

½cup+1Tbspfiltered,alkalinewater16verbenaleavesor1Tbspmincedlemongrass

8sprigslemonthyme+moreforgarnish

3–5dropsliquidsteviaorupto¼tspgreenstevia-leafpowderpinchofHimalayansalt

1bunchbabycarrots,cutinto1-inchpieces

1bunchthinlyslicedchioggia(striped)beets1bunchredorwhiteradishes(oramix),halved

1leek,sliced

4piecesfreshwildsalmon,eachabout4oz,1½-inchdice,bonesandskinremoved

Preheattheovento350°F.Cut4largesheetsofparchmentpaper,roughly12inchessquare.Foldeachsheetinhalfandsetitonaworksurfacewiththefoldrunningverticallyonyourleft-handside.Placeadinnerplateonthefirstfoldedsheetandslideittotherightsothat¾oftheplatecoverstheparchment.Usinga

pencil,tracethisoutline.Repeatwiththeother3sheets.Usescissorstocutoutthesecircles.Placetherhubarb,water,4verbenaleaves(or¾tsplemongrass),4sprigsoflemonthyme,3dropsof

stevia,andsaltinablenderandprocessuntilsmooth.Ifneeded,addanother1Tbspwatertoformaliquid.Seasontotastewiththestevia,thenpourthejuiceintoaglassmeasuringcup.

Unfold1sheetofparchmentpaperandplaceitonacleanworksurface.Arrange¼oftheveggieson1half,leavinga1-inchborderaroundtheedges.Place¼ofthesalmoncubesand3verbenaleavesontop,anddrizzlewith¼oftherhubarbjuice.Addasprigoflemonthyme.

Foldthesecond½oftheparchmentpaperoverthefilling.Startingat1edge,crimptogetherthetopandbottomlayersofparchmentwitha½-inchfold.Continuecrimpingthe2sheetstogether,drawingapartofthepreviousfoldintoeachnewone,untilthefillingiscompletelyencased.Setthesealedpouchonabakingsheet.Repeatwiththeremainingparchment,veggies,andsalmon.(Youshouldhave2bakingsheets,eachwith2pouchesonit.)

Cookthepouchesfor7–8minutes.Removethebakingsheetsfromtheoven,carefullyunfoldasmallsectionof1pouch(watchforescapingsteam!),andchecktoseeifthesalmoniscookedbygentlybreakingopenacubeandcheckingforaslightlytranslucentcenter.Ifitneedsmoretime,closeupthepouchandbakefor2minutesmore.Thesalmonwillcontinuetocookinitspouchafterit’soutoftheoven,soslightlyundercookedisbetterthanfullycooked.

Servethepouchesonindividualplatesandhaveyourguestsopenthematthetable(warnthemaboutthesteam!)oropenthepouchesbeforeservingandslidethecontentsontoplates.Garnishwithsprigsoflemonthyme.

SAVORYBITESANDHEALTHYSWEETTREATS

Justbecauseyou’veclearedyourpantryofallthenasty

processedsnacksdoesn’tmeanyouwon’tbeenjoying

deliciousnibblies!I’vecreatedawholehostofnutritious

recipesincludingcelebratorycakes(birthdayscomebut

onceayear!)tokeepyouhappyforalong,longtime—even

whenyou’reselectingpurelyalkalinerecipes.You

shouldn’teverfeelasthoughyoucan’teatwhenyouare

hungrynorthatyouhavetogowithoutalittlesomething

sweetwithyourafternoonherbalteaifyouwish.Remember,

thislifestyleisn’tbasedoncalories.Youknowthe

alkaline-balancingrulesbynow:enjoythemildlyacidic

treatsinmoderation…Nowsnackaway,myfriend!

AMARANTHCRISPSwithSWEETONIONANDCHIVES

MILDLYACIDIC

Mykidsareseriouscrackerkids!Afterschool,theygohuntingforsomethingcrunchy,andthesenutritious,wafer-thincrispsaretheperfectanswer.They’resolightthatthey’restrictlyamunchingcracker—nodipsorspreadswiththese—andthey’reespeciallywonderfulfortoddlersbecausetheyrequireverylittlechewing.Gotthemunchies?Givetheseashotandseehowyoulikethem!

MAKES36+CRISPS

1cupsoakedamaranth,rinsedanddrainedwell

2cupsfiltered,alkalinewater¼cupchoppedsweetonion

¼tspcoarseseasalt+moreforsprinkling

2Tbspchoppedfreshchivesor1Tbspdriedchives

Ortryoneoftheseothervariationsinsteadofthechives:1Tbspfinelychoppedfreshrosemary+seasalt

¼tspsmokedpaprika+1½tsplimezest+seasalt

2clovesgarlic,finelygrated+2Tbspfinelychoppedbasil+seasalt2tspgratedginger+2clovesgarlic,finelygrated+4dropsstevia+½TbspBraggLiquidAminos

¾tspgroundcinnamon+5dropsstevia+goodpinchofallspice

Placetheamaranthandthewaterinamediumpotovermedium-highheat.Bringtoaboil,cover,andcookfor12–15minutes,oruntilthewaterhasbeenabsorbed.Removefromtheheatandallowtostand,covered,for10minutes.

Preheattheovento300°F.Lineabakingsheetwithparchmentpaper.Placetheonion,thenseasalt,then½thecookedamaranthinablenderandcombineuntilsmoothand

creamy.Ifthemixtureseemstoothick,add1–2Tbspwaterandprocessagain.Bepatientandrefrainfromaddingmorewater,justscrapedownthesidesoftheblenderandkeepblending.Pourthismixtureintotherestofthecookedamaranth,stirringuntilwellcombined.Stirinthechives.

Usethebackofatablespoontosmear1Tbspoftheamaranthmixtureontotheparchmentpaper,formingitintoaverythin,longoval(trytokeepthethicknessconsistentsotheycookevenlyanddonotburn).(Alternatively,maketheminto2-inchrounds.)Makeasmanycrackersaswillfitonthetray,leavinglotsofspacearoundeachcracker.

Bakethecrackersfor10minutes.Sprinklewithsaltandbakeforanother15–20minutes.Watchthemclosely,especiallyifyoumadethesmallercrackers.Theyshouldbejustslightlybrownwithaniceevenlightcrunch,notasoftchew.Allowthecrackerstocoolcompletelyonawirerackbeforeyoupackthemaway.

Thesewillkeepinanairtightcontaineratroomtemperatureforupto4months,thoughtheyaresoooaddictivethattheyprobablywon’tlastthatlong!

DOAHEAD:Soak1cupamaranthin4cupsfiltered,alkalinewaterovernight.

GREENBEANFRIES

PURELYALKALINE

Lookingforaguilt-free,addictivesnack?Thesecouldbeit!Icouldeatanentirebatchmyself.Sincetheyaresoeasytowhipup,thesenon-friedfriesmakeayummypre-dinnersnackforagatheringorforthekidswhileyouprepdinner.TheyarealsoayummysidedishfortheSproutedLentilandBuckwheatSliders,oranyveggieburger.

SERVES4

AlmondFlourParmesan

½cupalmondflour(or¾cupalmonds,finelyground,soaked,anddehydrated)½tspgarlicpowder

½tsponionpowder

½tspHimalayansaltfreshlygroundblackpepper

GreenBeanFries

36freshgreenbeans

2tspextra-virginoliveoil1tspBraggLiquidAminos

PARMESAN:Placealltheingredientsinasmallbowlandmixuntilwellcombined.Thiswillkeeprefrigeratedinanairtightcontainerfor2weeks.

FRIES:Fillthebottomhalfofasteamerwithwaterandbringtoaboiloverhighheat.Placethebeansinasteamingbasketandsteamfor4–6minutes,oruntiltender,beingcarefulnottoovercook.Removefromtheheat,drainwell,andtransfertoamediumbowl.(Iftheyarereallywet,lightlypatthemdrywithatowel.)

PourintheoliveoilandBraggandtossgently.Add½theparmesanmixtureandtossgentlyagain.Pourthebeansintoaservingdishandsprinklewithalittlemoreparmesan.Servewiththeremainingparmesan.Enjoy.

COOKINGWITHHEALTHYOILS

Toprotectyourhealthandinvestment,besuretoavoiddamagingyournutrient-densecold-pressedoilsandonlyheatthetwoheat-tolerantones:coconutandgrapeseed.Withothers,heatbreakstheoildownintopotentiallyharmfulandpossiblycarcinogenicmaterialscontainingfreeradicalsthatcan

dosomeseriousdamagewithinthebody!Useextra-virgincoconutoilwhenyoudon’tmindahintofcoconut(itworksmoreoftenthannot)andgrapeseedoilwhenyoudo.

Oliveoilisbestnotheatedbutissuchawelcomeflavor,youcanalwaysaddagooddrizzleaftercooking.Playwithdeliciouscold-pressednutoilsfordrizzlesonsoupsandindressings,anddon’tforgetaboutflaxandhempoilsinyourdressingstoo–butnevereverheatthem!Andrememberthatsteamfryingalsoworkslikeacharm!

HEMPCHIPOTLEKALECHIPS(+KALECAESAR)

PURELYALKALINE

Kalechipsarealltherage,andyoucanevenfindtheminthechipaisleofsupermarketsnow.Butreadthelabel!Mostofthemarefullofnutritionalyeast,whichisbestavoidedaltogether.Thisrecipeispackedwithsuchapowerhouseofnutrientsfromthekale,sunflowerseeds,andhempheartsthatyou’llbemakingtheseoften.Makethemaheadandthenhidethemformovienight!Andhere’sabonus:thisisthesamerecipeIuseformyKaleCaesarSalad.Justskipthebaking/dehydratingstepandenjoytheseingredientsasarawsalad(oneofmyfaves!)withanynutstossedinfreshgratedgarlic,adashofoliveoil,andapinchofseasaltasyourcroutons.

SERVES6

2largebunchescurlykale(10largeleaves+stalks)

1cupsunflowerseeds⅓cuphemphearts

3clovesgarlic

¾tspseasalt½–¾tspsmokedpaprika

⅛tspchipotlepepper

1¼cupsfiltered,alkalinewater2Tbspextra-virginoliveoil

1½tspmaplesyrupor4–6dropssteviaoracombinationofboth

Preheatyouroventoitslowestsettingorsetupyourdehydrator.LineyourtrayswithTeflexsheetsorparchmentpaper.

Washandpatdrythekaleleaves,discardingthetoughcenterrib.Teareachleafinto2or3largepieces(theyshrinkalotastheydry)andplacetheminaverylargebowl.

Placetheremainingingredientsinablenderandcombineuntilcreamyandsmooth.Pour½themixtureoverthekaleleaves.Using2spoonsoryourhands,tossthekaleuntilwellcoated.Addtheremainingspicemixtureandtossagaintoensureitgetsintoallthefoldsandcurls.

Arrangethekaleinasinglelayeronyourtrays.Bakeintheoven,withthedoorcrackedopen,for3–4hours,oruntildryandcrispy.Rotatethetraysonceortwiceduringcooking.Ordehydratethemfor8hours,oruntilcrisp.Thesewillkeepinanairtightcontaineroraresealableplasticbagforupto2weeks.

HempChipotleKaleChips

MINTANDLIMEEDAMAMESNACK

PURELYALKALINE

Thisyummy,nutritioussnackisagreatwaytoenjoyedamamebeans.BesuretochooseorganicfreshorfrozenbeanstoavoidpesticidesandGMOs.Thekidsreallyloveopeningupthepods,andtheseasoningistastytoo!Servethesewarm,atroomtemperature,orevenchilled.

SERVES4–6

2½Tbspcoarseseasalt

1bag(16oz)frozenwholeedamamebeanpodsextra-virginoliveoil

juiceandzestof1lime

3Tbspfinelychoppedfreshmint

Bringalargepotoffiltered,alkalinewatertoaboilonhighheat,thenadd2Tbspoftheseasaltandtheedamame.Cookforabout3minutes,oruntilthebeansarebrightgreen.Drainthebeansintoastrainer,runthemundercoolwatertostopthemcooking,thendrainwellagain.

Pourtheedamameintoabowlandaddadrizzleofoliveoilandthelimejuiceandzest,mint,andremaining½Tbspsalt.Tosswelltocombine.Servewarm.

ROASTEDCHICKPEAS,3WAYS

MILDLYACIDIC

Ifyouarelookingforacrunchysnacktoreplacechipsorcornnuts,thisisit!Theseroastedchickpeasareverynutritiouscomparedtopackagedsnacks,andmykidslovethem.Alargeproportionofthecarbsinchickpeasarecomplexcarbs,whicharemildlyacidicastheybreakdown.So,asyummyastheseare,justmakesureyoushare.Anotherreasonnottooverindulge:youmightbecomearealtootsterforawhile.Usedriedchickpeasratherthancannedinthisrecipeforbestflavorresultsandforeconomy.Theywilldoubleinvolumeastheycook,soyou’llhaveabout4cups—enoughtotryeachoftheflavorvariations(eachmakesenoughfor2cupsofroastedchickpeas).Serveroastedchickpeaswithaglassofgreenjuiceorlemonwatertobalanceandhelptorehydratetheminyourtummy!

SERVES8(ABOUT4CUPS)

4cupssoakeddriedorganicchickpeas,cooked,drained,andcooled

Preheattheovento325°F.Spreadoutthechickpeasinasinglelayeronabakingsheetandroastforabout90minutes,stirringoccasionally,untildryandcrunchy.

Whilethechickpeasaredrying,prepareeachoftheseasoningsbelowinaseparatebowl.Pour⅓ofthehotroastedchickpeasintoeachbowlandtosswell.Allowtocool.Thesewillkeepinairtightcontainersatroomtemperatureforupto3weeks—ifyoucankeepthemthatlong!

DOAHEAD:Soak2cupsdriedchickpeasin6cupsfiltered,alkalinewaterovernight.Drainandrinsewell.Cookin8cupsfiltered,alkalinewaterfor60–90minutes,untilniceandtender,notaldente(thispage).

1.SWEETCINNAMON

1Tbspgrapeseedoil(orextra-virginoliveoil)

1½tspgroundcinnamon8–10dropsliquidstevia,ortotaste

½tspHimalayanseasalt

2.SALTYGARLIC

1Tbspextra-virginoliveoil

2clovesgarlic,gratedonarasp½tspHimalayansaltorgood-qualityfineseasalt

3.TERIYAKI

1Tbspextra-virginoliveoil

½tsptoastedsesameoil(optional)

2Tbspgratedginger2tspBraggLiquidAminos

6dropsliquidstevia

½tspHimalayansaltorgood-qualityfineseasalt

SOCCA

ALKALINEBALANCED

Soccaisapopular,incrediblyversatileFrenchflatbreadmadefromchickpeas.It’spackedwithproteinandnutrients,especiallyifyoucanfindsproutedchickpeaflourorifyoumakeyourown(sprout,dehydrate,andgrind!).Firmbutsoft,crispyattheedges,andatitchsweetbutstillsavory,soccaisdeliciousnakedortoppedwithgoodies.Serveitasanappetizerwitholivesoralongsideasouporsalad.Swapouttheherbs(Ilikedill,rosemary,basil,thyme,orablendlikeherbesdeProvence)toswayitMexican,chocolately,orchai(seevariations).Besuretostartthisrecipeearlyinthedaysothebatterhastimetosoakbeforeyoucookit.

SERVES6–8(FORAPPIES)OR4(FORLUNCHWITHASALAD)(MAKESTWO9-INCHROUNDS)

1cupsproutedchickpeaflour(orregular,unsprouted)

1cupfiltered,alkalinewater¼mediumwhiteonion,roughlychopped

2clovesgarlic,chopped2Tbspgrapeseedoil

¾tspfineHimalayansalt

freshlygroundblackpepper3–4Tbspfreshherbsor2–3tspdried

10cherrytomatoes,halved(optional)

2–3Tbspextra-virginoliveoilcoarseseasalt

Placethechickpeaflourinamediumbowlandmakeawellinthecenter.Setaside.

Placethewaterinablenderwiththeonion,garlic,grapeseedoil,Himalayansalt,andpepperandcombineuntilpuréed.Pourthismixtureintothechickpeaflourandcombineuntilmixed.Ifusingdriedherbs,stirthemintothebatternow.Coverandallowtosoakfor1–2hours.

Preheattheovento325°F.Linethebottomoftwo9-inchroundpanswithparchmentpaper(orusespringformpans).

Ifusingfreshherbs,stirthemintothebatternow.Dividethebatterevenlybetweenthepans.Topwithtomatohalves(ifusing)andbakefor25–30minutes,oruntilset.Askewerinsertedinthecentershouldcomeoutcleanorwithonlyafewcrumbsattached.Removefromtheoven,allowtocoolslightly,thenplaceawirerackontopofthepanandinvertthesoccaontoit.(Ifyouusedaspringformpan,justreleaseandremovethesides,sneakaknifeunderthesoccatoloosentheparchment,andliftitontoaservingplate.)Carefullypeelawayanddiscardtheparchment.Invertthesoccaontoaplateanddrizzlewiththeoliveoilandasprinkleofcoarseseasalt.

VARIATION:MEXICAN

Replacetheherbswith1tspgroundcumin,¼tspchilipowder,and¼cupchoppedcilantro.

VARIATION:CHAI

Replacetheherbswith½cuppuréedsweetpotatoand1tspchaispice.Add¼cupmorewaterplus5–8dropssteviaor1Tbsppuremaplesyrup.Servesprinkledwithgroundcinnamonandfinelychoppedpecans.

VARIATION:CHOCOLATELY

Replacetheherbswith¼cuprawcacaoorcarobpowder(oranequalmixofboth)and1Tbsplucumapowder.Addanextra¼cupwaterplus5–8dropsstevia.Servesprinkledwithrawpalmsugarcrystalsandgroundcinnamon(optional).

YEAST-FREESPELTFOCACCIABREADwithOLIVESANDROSEMARY

MILDLYACIDIC

Speltishighlynutritious:ithasmoreprotein,fiber,andhealthyfatsthanwheatandverylittlegluten,whichmakesitabetteroptionforthosewithmildglutensensitivitiessolongasoneisn’taceliac.ItisalsohighinvitaminB17,whichisexcellentforwardingoffcancer.AlthoughspeltisalmostneutralonthepHscale,itshouldbeinthe25%portionofyouralkaline/acidicratio.Trytoseekoutsproutedspeltflour.ServethiswiththeHealingSeasonalVegetableSouporspreaditwiththeTomatoPesto.Becausethisfocacciaisunleavened,thisrecipeisreallyquicktomake.

SERVES6–8

2cupswholespeltflour

2tspbakingpowder2Tbspfinelychoppedfreshrosemary+moreleavesfortopping

1Tbspfreeze-driedoreganoor1tspdried(optional)

1tspseasalt1cupalmondmylk

1tspagaragarpowder

2clovesgarlic,minced1Tbspgrapeseedoil

driedcuredolives

coarseseasalt

Preheattheovento300°F.Inalargebowl,combinetheflour,bakingpowder,rosemary,oregano,andsalt,andsetaside.

Placethealmondmylkinasmallsaucepanandwhiskintheagaragar.Bringtoaboiloverhighheatandsimmerfor2–3minutestoallowtheagaragartodissolve.Removefromtheheatandallowtocoolfor10minutes.

Stirinthegarlicandgrapeseedoil,thenpourthewetingredientsintothedryingredients,mixingcarefullyuntiljustcombined.Scoopthedoughintoa10-to12-inchroundcast-ironpanorpatitintoa9-to10-inchcircleonabakingsheet,about¾inchthick.Presstheolivesintothetopofthedough,sprinklewithsaltandrosemaryleaves,andbakefor30–40minutes.Removefromtheovenandallowtocoolslightlyonawirerack.Drizzlewitholiveoilandsprinklealittlecoarsesaltovertop.

FRESHSTRAWBERRYANDMINTJELLYDESSERT

MILDLYACIDIC

Jell-Owasatraditionforthekidsinmyhusband’sfamily.ItwasaseasonaltreatthatGreat-Grandma,andyearslaterGrandma,wouldmakeonlyatChristmas.Withthisinmind,hereisarecipeforspecialoccasionsorwhenberriesareintheirprime.Usingsteviaasasweetenerkeepsthisdishashealthyasjusteatingthefruitofftheplant,andtheagaragaraddsafewmineralsandalotoffiber.Youcaneasilyswapoutthestrawberriesforraspberriesorblackberries(juststraintheseedsafterblending)ormelon,andthenincorporatethemintothemix.ServethisasanafternoonsnackordessertwiththeWhippedCoconutCream.

SERVES4(MAKES2½CUPS)

2generouscupsfreshorganicstrawberries,roughlychopped,saveafewforgarnish

8finelychoppedlargemintleavesjuiceof1smalllemon

½tsppurevanillaextract

12dropsliquidstevia½cupfiltered,alkalizedwater

2tspagaragarpowder

4edibleflowersforgarnish(optional)

Unearth4ofyourprettiest4ozramekinsandsetaside.Placethestrawberries,mint,lemonjuice,vanilla,andsteviainablenderandprocessuntilliquefied.If

themixtureistoothicktoblend,add1–2Tbspfiltered,alkalizedwaterandblendagain.Setaside.Inasmallsaucepan,whisktogetherthewaterandagaragartocombine.Placethepotovermedium-low

heatandboilfor3fullminutes,whiskingconstantly.Removefromtheheatandwhiskfor2–3minutesmore,allowingittocooltothetouch.Addthisthickeningmixturetotheblenderwiththestrawberriesandimmediatelyblenduntilcompletelysmooth.

Pourthejellyintotheramekins,scrapingdownthesidesoftheblenderasyougo.Shimmythedishestoslightlyleveloutthetopsorusethebackofaspoontosmooth.Allowtocoolonthecounterorrefrigeratefor10to20minutes,oruntilset.Garnishwithastrawberryandanedibleflower,ortryitwithWhippedCoconutCream.

WILDSUMMERBERRIESwithVANILLAALMONDLEMONCREAM

ALKALINEBALANCED

Wesharetheberriesnearourcottagewithseveralresidentbears,buttheycan’tpossiblyeatthemall,sotherearealwayslotsforustoo!Weespeciallylovethehuckleberries,andweaddthemtoblackberriesandanyotherberrieswecanforageorseekatthemarkets.Toenhancethem,allwedoistopthemwiththislusciousnutcreamortheNon-FermentedVeganVanillaBeanYogurtanddigin.ThisisagreatcombinationwithBreakfastSeednolaorChiaSeedBreakfastPorridges.Youcanalsousecashews,insteadofalmonds,foracreamiertexture(asshowninthephotos).

SERVES4–6

1cupsoakedalmonds(or1cupsoakedcashews),rinsedanddrainedwell

juiceof1½lemonszestof1lemon

5Tbspcoconutwater+moreasneeded

6dropsliquidstevia1tsppurevanillaextract

2–3cupsmixedsummerberries

Placethealmonds,lemonjuiceandzest,coconutwater,andsteviainahigh-speedblenderandprocessuntilsmoothandcreamy.Ifthemixtureistoothick,add1–2Tbspmorecoconutwaterandblendagain.(Youwantittobelikeheavywhippingcream,notathickspread.)

Toserve,dividetheberriesamong4–6bowls,spoonthelemoncreamontop,andenjoy.

DOAHEAD:Soak1cupalmondsin2cupsfiltered,alkalinewaterovernight(or1cupcashewsin2cupsfiltered,alkalinewaterfor1–2hours).

ROASTEDGREENAPPLE,LIME,ANDAVOCADOCREAMSICLES

MILDLYACIDIC

Whodoesn’tloveacreamyfrozentreat?Sincethesecreamsiclesarefullofgoodfatsfromtheavocadoandevencontainavegetable(shhh…),don’tbeafraidtoletyourkidshavethem,evenforbreakfastorlunch!Ifyouhaveanicecreammaker,thesewillbecreamyandsmoothandyoucanskiptheagaragarstep;ifnot,theagaragarwillhelptogivetheseasimilarcreaminesswithlessiciness.

SERVES6

3greenorganicapples,peelon;2juiced,1cutinto¼-inchdice

13½oz(1can)full-fatcoconutmylk+½canfordipping(optional)1¾tspagaragarpowder

1smallavocado

6-inchzucchini,diced1tspgroundcinnamon

seasalt

14–16dropsliquidsteviajuiceof1lime

6cinnamonsticks

⅔cupfinelyshreddedunsweetenedrawcoconut(optional)1greenorganicapple,peelon,slicedforgarnish(optional)

Preheattheovento350°F.Lineabakingsheetwithparchmentpaper.Havereadya6-holepopsiclemoldandanicecreammaker,ifyouhaveone.

Arrangethedicedappleonthebakingsheetandroastfor15minutes.Setasideandallowtocool.Warm13½ozcoconutmylkinasmallsaucepanovermediumheat.Whiskintheagaragarandbringto

aboilforafull3minutes,whiskingconstantly.Removefromtheheatandallowtocooljustuntilwarmoritwillsetup.Reheatifitsetsup.Themixtureshouldbethickenedbutnotstiff.

Placetheapplejuice,agarmixture,avocado,zucchini,groundcinnamon,seasalttotaste,stevia,andlimejuiceintoablenderandcombineuntilsmooth.Dividethismixtureevenlyamongthemolds.Gentlysprinkleroastedappleintoeachmold,usingaknifetosubmergesomepieces.(Ifyouhaveanicecreammaker,churnitasperthemanufacturer’sdirections.Stirintheroastedappleandthendivideamongthemolds.)Popacinnamonstickinthemiddleofeachmoldasahandle.Allowtofreezefor3hoursorovernight.

Tomakedippedpopsicles,pourthe6½ozfull-fatcoconutmylkintoamasonjar.Pourtheshredded

coconutontoaflatplate.Toremovethepopsicles,holdthemoldunderwarmrunningwater,allowingittoflowalongthebottom

andsidesofeachmold.Gentlywigglethecinnamonsticksandthepopsiclesshouldslideout.Dipthepopsiclesinthecoconutmylk,rollthemincoconut,andservewithasliceofapple.Orwrapthemindividuallyinplasticwrapandfreeze.Thesewillkeepfrozenforupto2months.

VARIATION:BLACKBERRYCOCONUTCREAMSICLES

2cupsblackberries,preferablywild-foragedororganic

13½oz(1can)thickorganiccoconutmylk(+1¾tspagaragardissolvedasaboveifnotusingicecreammaker)10–12dropsliquidstevia

1tsppurevanillaextract

Placetheblackberriesinablenderandcombineuntilpuréed.Pressthefruitthroughafine-meshstrainerintoasmallbowl.Discardtheseeds.

Rinsetheblenderandpourintheblackberrypurée.Addthecoconutmylk/agaragarmixture(ifusing),stevia,andvanillaandprocesstocombineuntilsmooth.Divideamongthemoldsandfreeze.

VANILLAFENNELKANTENwithREDCURRANTS

ALKALINEBALANCED(WITHTHEREDCURRANTSPURELYALKALINE(WITHOUTTHEREDCURRANTS)

Kanten,whichisJapaneseforagaragar,isaverypopularAsiandessertmadefromseveralspeciesofseaweed—eeek!Acrossbetweenpuddingandjellywithquiteafirmtexture,kantenisveganandveryneutralinflavor.It’sagoodsourceofcalcium,iron,andiodine,aswellasinsolublefibertocarrytoxicwastefromthebodyandactasamildlaxative.Agaragarisnotrecommendedifyouarepregnantornursingorifyouhaveweakbowels.

SERVES8

AlmondFlourCrust

1½cupsalmondflour

⅔cupcoconutoil1tsppurevanillaextract

10–12dropsliquidstevia

seasalt

KantenFilling1¾cupscoconutmylkor13½oz(1can)coconutmylk

1½tspfennelseeds

1¾tspagaragarpowder½cupalmondmylk

1bulbfennel,juiced

¼cupchicoryrootpowder(inulin)

seedsscrapedfrom½vanillapodor¾tsppurevanillaextract

10–12dropsliquidsteviaseasalt

1cupfreshredcurrants,destemmed,+someforgarnish

CRUST:Cut2sheetsofparchmentpaper,eachabout16incheslong.Setthefirstsheetinthebottomofan8-inchsquarepan,allowingtheedgesofthepapertohangoverbothsidesofthepan.Placethesecondsheetat90degreestothefirstsheet.Thiswillallowyoutoeasilyremovethesquares.

Inafoodprocessor,combinethecrustingredientsuntilwellmixed.Spoonthemixtureintothepan,pushingitintothecornersandpressingitdownsoitisevenlydistributed.Refrigeratefor30minutes,oruntilchilled.

FILLING:Placeafine-meshsieveoverasmallbowl.Placethecoconutmylkandfennelseedsinasmallsaucepanandstirintheagaragar.Bringtoaboil

overmedium-highheatfor30–40secondstodissolvetheagaragar,turndowntheheattolow,andsimmerfor3–4minutestoallowthefenneltoinfuse.Removefromtheheatandquicklystrainthismixturethroughthesieve.Discardthefennelseeds.Stirinthealmondmylk,fenneljuice,inulin,vanilla,stevia,andapinchofsalt.(Ifyouallowthismixturetocooltoomuch,itwillset,makingitdifficulttospread.Ifitisextremelyhot,itwillmeltthecrust.Ifitsetsupbyaccident,reheatthemixtureandstirtomeltit(butbesuretoletitcoolsomewhatbeforecontinuing).)

Removethecrustfromthefridge,sprinklewiththecurrants,andpourthekantenfillingovertop,quicklysmoothingthesurfacewithaspatula.Allowtochillfor20–30minutesuntilset.

Toserve,carefullylifttheparchmentpaperandplaceonalargecuttingboard.Cutintosquares,placeonprettyplates,garnishwithfreshcurrants,andenjoy.Thiswillkeepchilledforupto3daysinanairtightcontainerlinedwithparchment.

SIMPLEBERRYTARTS(ORCRUMBLE)

MILDLYACIDIC

Ifyouarelookingforawow-weeresponsefromfriendsatagathering,thesearethecutestandtastiestweetarts!Prettythemupwithfreshberriesandmintleaves.Theseareveryeasytomakeandyoumaybetemptedtoeatthewholebatch,buttherich,creamynutfillingandnaturalsugarfromthedatesmakethemasweettreattosharewithasmanypeopleaspossible!Makethemahead,freezethem,andpullthemoutforaspecialevent.Insteadofmakingtartshells,youcanblendthealmondswith½cupdates(skipthecoconutoil)tocreateacrumbletospoonintoservingdishes,toppedwithberriesandfreshWhippedCoconutCream.Yum!

MAKES16MINITARTS

1¼cupssoakedalmonds,rinsed,drainedwell,andpatteddry

¾cupsoftdriedorganicdates,seededandroughlychopped3Tbspextra-virgincoconutoil

1Tbspfiltered,alkalinewater(ifneeded)

1recipeVanillaAlmondLemonCreamorNon-FermentedVeganVanillaBeanYogurt,chilledfor30minutes

2pintsfreshstrawberriesorblackberries,oryourfavoritecombination

freshstevialeavesormintleavesforgarnish

Setouta16-cupmini-tartpan.Placethealmonds,dates,andcoconutoilinablenderandpulseuntilthemixturebecomescrumblythen

comestogetherandformsaball.Addalittlewater,ifneeded.Usingatablespoon,scoopagenerousspoonfulofthispastryintoyourhands,rollitintoaball,andplaceitinthetartpan.Usingtheendofawoodenspoon,gentlypressthepastryfromthecentertowardthesidessoitevenlycoversthepan.Repeatwiththeremainingpastry.Chillorfreezethetartshellsfor15minutes.

Toassemble,runabutterknifearoundtheedgeofeachtartshellandgentlyliftthemontoaservingplatter.Dividethelemoncreamamongthetartshells,heapingitinthecenter.Topeachtartwithfreshberriesandagarnishoffreshsteviaormintleaves.Serveimmediately.

Thesewillkeeprefrigeratedforupto1day(orwithoutthefruittoppingforupto3days).Theywillkeepfrozen,wrappedindividuallyinplasticwithoutthefruitgarnish,forupto1month.Justthawandaddfreshfruittoserve.

DOAHEAD:Soak1¼cupsalmondsin3cupsfiltered,alkalinewaterovernight.

LEMONTHYME–STRAWBERRYBLOSSOMTART

MILDLYACIDIC

Birthdayscomebutonceayear,andourganglovestomakeabigdealoutofthem.Imadethistartformyalkalinesisterandalsoformydaughter,makingitasmildlyacidicaspossible.Iusedfreshlocalstrawberriesthatwehadjustharvested,butyoucansubstituteraspberriesorblackberries(blendthemontheirownfirstandpourthemthroughafine-meshsievetoremovetheseeds).Whicheverberriesyouchoose,besuretheyarefreshandorganic,andwashthemwelltoremoveanypowderymolds.Ifyouarecleansing,trythealkalineCoconut,Lime,andBasilTartsinstead.

SERVES8(MAKESONE9-INCHTART)

NuttyCrust

¾cupsoakedBrazilnuts,rinsedanddrainedwell½cupsoakedbuckwheat,rinsed,drainedwell,andpatteddrywithpapertowels

3softdrieddates,roughlychopped

2Tbspchiaseeds2Tbspcoconutoil

⅛tspgroundvanillapowderor½tsppurevanillaextract

seasalt

LemonThyme–StrawberryFilling13½oz(1can)full-fatcoconutmylk

2tspagaragarpowder

2cupsfreshstrawberries,rinsedandhulled6sprigslemonthymeor4sprigsregularthyme

juiceof1mediumlemon

1tsppurevanillaextract24dropsliquidstevia(notpowderaswilldiscolorthecake)

edibleblossomsforgarnish

CRUST:Linea9-inchspringformpanwithparchmentpaper.PlacetheBrazilnutsinafoodprocessorandprocessuntilacrumbleforms.Addtheremainingcrust

ingredientsandprocessuntilthemixtureformsaball.Pressthecrustintothepanandfreezefor30minutes.

FILLING:Warm½ofthecoconutmylkinasmallsaucepanovermediumheat.Whiskintheagaragarandbringtoaboilovermedium-highheat.Turndowntheheattolowandsimmerfor3–4minutes,whiskingconstantly.Removefromtheheatandwhiskintherestofthecoconutmylk,allowingittocoolenoughtotouch.

Removethecrustfromthefreezer.Placethestrawberries,lemonthyme,lemonjuice,vanilla,andsteviainahigh-speedblenderandquicklyblenduntilsmooth.Stoptheblenderandcarefullyandquicklyaddthewarm,thickeningagaragarmixtureandprocessjustuntilcreamyandsmooth.Quicklypourthefillingintothecrust,scrapingdownthesidesoftheblender,asthissetsupveryfast.Smooththetop,ifneeded,orjusttapthepanonthecountertominimizeairbubbles.Refrigeratefor20–30minutesuntilchilled.

Toserve,releasethebottomofthespringformpanandslidethetartontoaservingplatter,discardingtheparchmentpaper.Decoratewithedibleblossomsbeforeslicing.

DOAHEAD:Soak¾cupBrazilnutsin2cupsfiltered,alkalinewaterfor2hours.Soak½cupbuckwheatin2cupsfiltered,alkalinewaterfor2–8hours.

COCONUT,LIME,ANDBASILTARTS

PURELYALKALINE

Anotherpurelyalkalinedessert!Howaboutthat?Aslongasyouarenotveggie-feasting,youcanenjoythesetartsnomatterwhatstageyouareatinalkalizingyourlifestyle.Driedcoconutissusceptibletomold,sobesuretobuythefreshestyoucanfind.Checktheexpirydateonthepackageand,ifpossible,purchasefromavendorthatrefrigeratesthesekindsofdriedgoods.Alsolookforthebest-qualityextra-virgincoconutoilyoucanfind,asyou’lltastethedifferencehere.ServewithpurelyalkalineWhippedCoconutCream.

SERVES3–4(MAKESONE8-INCHTARTORTHREE4-INCHTARTS)

Coconut-sesameCrust

2cupsfinelyshreddedunsweetenedcoconut2Tbspsesameseeds

⅓cupextra-virgincoconutoil(solid)

½tsppurevanillaextract8dropsliquidstevia

Coconut,Lime,andBasilFilling

1avocado

⅔cupdicedgreenzucchini,scrubbed10smallbasilleaves+3–4moreforgarnish

2tsplimezest

½cuplimejuice14dropsliquidstevia

1tsppurevanillaextract

½cupcoconutmylk1tspagaragarpowder

limeslicesforgarnish

CRUST:Linean8-inchspringformortartpan(orthree4-inchtartpanswithremovablebottoms)withparchmentpaper.

Placethecoconutandsesameseedsinafoodprocessorandpulseuntilcrumblyandwellcombined.Addthecoconutoil,vanilla,andsteviaandprocessuntilwellcombined,scrapingdownthesidesofthefoodprocessorifneeded.Pressthemixtureintothetartpan(s)andrefrigeratefor20–30minuteswhileyoupreparethefilling.Overmixingwillreleaseoilsandresultinasoft,creamymass.(Ifthisoccurs,fillthepan(s),chill,andpressintoplace.)

FILLING:Placetheavocado,zucchini,basil,limezestandjuice,stevia,andvanillainablenderandcombine.Setaside.

Inasmallsaucepan,whisktogetherthecoconutmylkandagaragartocombine.Placethepotovermediumheatandbringtoaboilforafull1minute,whiskingconstantly.Removefromtheheatandallowtocoolslightly.Thisensuresthatthemixtureisn’thotenoughtospoiltheenzymesandvitaminsinthefilling.

Addthisthickeningmixturetotheblenderwiththezucchiniandavocadofillingandprocessimmediatelyuntilsmooth.Quicklypourthefillingintothetartpan(s)asyouonlyhaveaminutebeforeitbeginstosetup.Refrigeratefor15–20minutesuntilset.Letstandfor15minutesbeforeslicing.Garnishwithslicesoflimeandbasilleaves.

PANCAKECAKE

MILDLYACIDIC

Thiscakeisperfectforcelebratingsummer,birthdays,orjustbeingvibrantandhealthy!KrisCarr,authorofCrazySexyDiet(andmyalkalinementor),wouldsay“LIVElikeyouMEANIT!”andthiscakeisallofthatandmore!Ittakesabitoftimetomakethe6layers(havingacoupleofpansgoingatthesametimehelps),butitcomestogetherprettyquicklyafterthatanditwillknockthesocksoffyourfamilyandfriends,particularlyifyoudecorateitwithanicepileofseasonalberriesandsomeedibleflowers.Ifyoucanfindit,sproutedspeltflourcontainslessglutenandismorealkaline.I’veincorporatedtheoatsforflavorandtominimizetheglutenintherecipe,andforacompletelygluten-freeversionseethevariationbelow.Thebottomlineisthatforahealthyyetlovelydessert,thisrecipeprettymuchtakesthecake!

SERVES10–12(MAKESONE6-LAYER,6-INCHROUNDCAKE)

PancakeCake

2cupsoatflour(orveryfinelygroundold-fashionedoats)2cupsalmondflour

1½cupsspeltflour¼cuparrowrootflour

2Tbspbakingpowder

2tspbakingsoda1tspHimalayansalt

2cupsunsweetenedalmondmylk

13½oz(1can)full-fatcoconutmylk

1½tsppurevanillaextract½tsppurealmondextract

32dropsliquidstevia

LemonCoconutIcing

13½oz(1can)coconutmylk,stirred

1cupsoakedcashews,rinsedanddrainedwell

juiceof2largelemons

1Tbsplemonzest1tsppurevanillaextract

12–16dropsliquidsteviaor2tsppuremaplesyrup

seasalt1tspagaragarpowder

berriesandedibleflowersforgarnish

CAKE:Heat2pancakegriddlesoverlowheat.Inalargebowl,combinetheoat,almond,spelt,andarrowrootflours,bakingpowder,bakingsoda,and

saltandsetaside.Inaseparatebowl,combinethealmondandcoconutmylks,vanillaandalmondextracts,andsteviauntilwellmixed.Pourthewetingredientsintothedryandcombinejustuntilmoistened.

Ladleenoughbatterontothegriddletoformathin6-inchroundpancake.(Youcanuseaspringformpanoranembroideryhoopasaguideifyouwanttobeparticular,otherwisejusteyeballit.)Flipthepancakeonlywhenthetopisfullofbubblesandlosesitsshineandthebottomislightlybrowned.Cookforafewminutesmore,thentransfertoawirecoolingrack.Repeatuntilyouhave6pancakestolayer.

ICING:Combine½ofthecoconutmylk,thecashews,lemonjuiceandzest,vanilla,stevia,andsaltinablenderandprocessuntilassmoothaspossible.Setaside.

Pourtheremainingcoconutmylkintoasmallsaucepan.Whiskintheagaragarandbringtoaboilovermedium-highheat.Turndowntheheattolowandsimmerfor3–4minutes,whiskingconstantly.Removefromtheheatandallowtocoolfor3–4minutes,whiskingoccasionallytopreventafilmfromformingontop.

Quicklyaddthewarm,thickeningagaragarmixturetotheblenderandprocessuntilcreamy.Pouritintoabowlandrefrigeratefor30–60minutestoallowittosetup.

Toassemble,set1pancakeonaservingplatter.Usingaspatula,slather1/6oftheicingontop.Coverwithanotherpancakeandrepeat,layeringpancakesandicinguntilyouhave6layers.Finishwithafinallayeroficing,anddecoratewithberriesandedibleflowers.

GLUTEN-FREEVARIATION

Foragluten-freealternative,doubletherecipeforSproutedBuckwheatSilverDollarPancakes(beingsuretoincludetheoptionalalmondextract)andusethisinsteadofthePancakeCakerecipeabove.

NOBUTTER,SUGAR,OREGGS?

Asabusymom,Isavorquietmomentswithamugofherbalteaandasweettreat.Sincemostbakinginvolvesamixofbutter,sugar,andeggs,IhadtolearnsomenewtrickswhenIbegantoalkalizemylifestyle.Thesehealthfulplant-basedingredientsarethestartingblocksforsomeprettyyummy,nourishingsnacks,includinglovelydessertsforspecialoccasions.Checkyourhealthfoodstorefortheseingredients.

agaragarpowder:aseaweedthatisgroundintoapowderandusedinplaceofgelatintosetliquidsorcreatesomesoftnessinnon-yeastedbreads.

cacaopowder(rawchocolatepowder):thegroundbeansofthecacaoplant,whicharepartiallyfermentedandcontaincaffeine—bothofwhicharetoxicandacidic—aswellassomehealthynutrients.NotevenanAlkalineSistercanresistateensybitofchocolatenowandthen.

carobpowder:achocolatesubstitutemadebygrindingthebean-shapedpodsofthecarobplant;itcontainspolyphenols,whicharepowerfulantioxidants,isrichincalcium,andisalsoagoodsourceofselenium.

chicoryroot:amildsugarsubstitute,alsocalledinulin,madebyroastingandgrindingtherootsofthechicoryplant;itislow-alkalineandrichinfiber.

coconutmylk:ahealthyfatusedtoreplacebutterandoilsmadebysoakingthegratedfleshoffreshbrowncoconutsinhotwater,skimmingoffthecream,andthenpressingtheremainingliquidthroughcheesecloth.Useonlyfull-fatmilkforthebestflavorandnutrientprofile.

coconutnectar:asugarsubstitutederivedfromthesapofcoconutblossomsthatisverylowinfructoseandsucroseandthatbarelyaffectsbloodsugarlevels.Useonlywhennotcleansing.

lucuma:acaramelflavoringmadebydryingandgrindingthepulpofthelucumafruitintoapowder;itissweetandchock-fullofnutrients.

stevia:asugarsubstitutemadefromtheleavesofthesteviaplantthatis100softimessweeterthansugarbutdoesnotspikebloodsugarlevels;itcomesinpowderedorliquidform.Readthelabelscarefullyandchoosealcohol-freeliquidsandgreen-leafpowders.Usesparingly.

tapiocastarchorarrowrootpowder:thickenersmadefromtherootofthecassavaplantandtherootofthearrowrootplant,bothofwhichoftenreplacecornstarch.

yacónsyrup:asweetsyrupextractedfromthetuberousrootsoftheyacónplantthatislowinfructoseandhaslittleeffectonbloodsugarlevels.Useonlywhennotcleansing.

DOAHEAD:Soak1cupcashewsin2cupsfiltered,alkalinewaterfor30minutes.

BLACKBEANANDLAVENDERBLOSSOMBITES

ALKALINEBALANCED

Icreatedthesetrufflesformomentswhenyouwantsomethingsweetforyourteabutyoudon’twanttomessupyourperfectlybalancedalkalineday!Thesearetotallydeelish,andbecausetheyaremadewithblackbeans,theyfillyouupandgiveyousustainableenergy.Theyalsomakeamazinggifts.Ifyou’reachocoholic,startwiththisversionwherecarobpowdermakesuphalfthechocolatyflavor,butgraduallyaimtoreplacemoreofthecacaopowder,whichisacidic,withcarob.Ifyouaremakingthesebitesoutoflavenderseason,lookfordriedlavenderinthespicesectionofyourhealthfoodstore.

SERVES8–10

1½cupscookedblackbeansOR¾can(15oz)organicblackbeans,rinsedanddrainedwell

2Tbspcacaopowder2Tbspcarobpowder

4tsplucuma

½cupcoconutoil1tsppurevanillaextract

⅛tspgroundvanillaseeds

18dropsliquidstevia½cupunsweetened,finelyshreddedcoconutfordusting

1½tspdriedculinarylavenderblossomsOR18–20edibleflowers,suchaspansiesorrosepetals

Placetheblackbeans,cacaoandcarobpowders,lucuma,coconutoil,vanillaextractandvanillaseeds,andsteviainafoodprocessorandcombine,scrapingdownthesidesafewtimes,untilthickandsmooth.Scoopthedoughintoabowl.

Lineabakingsheetwithparchmentpaper.Arrangetheshreddedcoconutonalarge,flatplate.Usingateaspoon,scoopaspoonfulofthedoughintoyourhands,formitintoaball,androllitinthe

coconuttocoat.Pressafewlavenderblossoms(and/oredibleflowers)intothetopandsetonaservingplatter.Refrigeratefor20–30minutes,oruntilfirm.Servechilledoratroomtemperature.Thesewillkeeprefrigeratedinanairtightcontainerforupto10days.

DOAHEAD:Soak¾cupdryblackbeansin2½cupsfiltered,alkalinewaterovernight.Rinseanddrainwell.Placeinamediumsaucepanwith3cupsfiltered,alkalinewateroverhighheat,bringtoaboil,turndowntheheattolow,andsimmerfor30–40minutesoruntiltender,thendrain.Besuretomeasureitasthismayyieldmorethanthereciperequires.

SALTEDPECANCARAMELBUTTERCUPS

MILDLYACIDIC

Ifyouwereafanofpeanutbuttercupsasakid,thisisthehealthyadultversionyoucanenjoywithouttheguilt.Althoughthecacaopowderisnotexactlyideal,itisokayinmoderationifyouarealkalinebalanced.Andlucuma,aslightlysweetpowdergroundfromthelucumanut,booststhenaturalcaramelflavorofthepecans.Keepthesecupschilled,asthenutrient-richcoconutoilsoftensandmeltseasily:youmayhavetopoptheminyourmouthafteronly1or2bites!Thesaltedpecancaramelfillingisdeliciousasadiponitsown—tryitwithcrisp,crunchyslicesofjicamaandpinchesofcoarseseasalt.

MAKES10–12PECANBUTTERCUPS

SaltedPecanCaramelFilling

1cupsoakedpecans,rinsedanddrainedwell1½tspfiltered,alkalizedwater

1½Tbsplucuma

2½Tbspflaxoil½tsppurevanillaextract

5–8dropsliquidstevia

ChocolateCups

½cupcold-pressed,extra-virgincoconutoil¼cuprawcacaopowder

¼cupcarobpowder

1tsppurevanillaextract1tsppuremaplesyrup(optional)

4–6dropsliquidstevia

coarseseasalt

FILLING:Placethepecansinafoodprocessorandprocessuntilthenutsformabutter.Ifthemixtureis

toothick,addthewaterandblendagain.Youshouldendupwithasoft,smooth,rathercreamybutterthatdoesn’tappearoily.Addthelucuma,flaxoil,vanilla,andsteviaandblendagaintocombine.

CUPS:Linea12-cupmuffintinwithpapercupcakeliners.Meltthecoconutoilinamediumsaucepanoververy,verylowheat.Stirinthecacaoandcarob

powders,vanilla,maplesyrup(ifusing),andstevia.Filla2-cupmeasuringcupwithhottapwater,pouroutthewater,andthendrythecupwithpapertowel.

Pourthechocolatemixtureintothemeasuringcup.

TOASSEMBLE:Pourateaspoonfulofthemeltedchocolatemixtureintoeachcupcakeliner.Addaheapingteaspoonfulofthepecanfilling,smoothitoutalittlewiththebackoftheteaspoon,andtopwith2tspofthechocolatetocover.Repeatuntilyourunoutoffillingorchocolate.(Ifthechocolatestartstosolidify,fillalargebowlwithhotwaterandsetthemeasuringcupinit.)Sprinklewithcoarseseasalt.Refrigeratefor20minutes,oruntilcoolandset.Thentrytosharetheseinsanelyyummytreatsinsteadofeatingthewholebatch!

DOAHEAD:Soak1cuppecansin2cupsfiltered,alkalinewaterfor1–2hours.

HOMEMADESTAPLES

Evernoticehowmanymoreveggiesyoucaneatwhenthey’re

servedwithadeliciousspreadorayummysauce?Hereare

mygo-todressings,dips,andcrumblesfortimeswhenI

wantahealthymealwithoutalotofprep.Ioftenspenda

fewhoursonaSundaymakingupacoupleoftheserecipes

fortheweek.AndthesearesoversatilethatIcanuse

themwitharangeofsaladsandrawvegetables,tuckthem

intowraps,orsprinklethemoverwarmdishes.Addtoand

changetheseoptionstosuityourtastes—theseareeasy

buildingblocksforalkalizingmeals.

FLAVOREDSALTS

PURELYALKALINE

Thebodyneedsandcravessalt,sodon’tbeafraidofit.Choosemineralsalts,though,suchasunrefinedseasalt,Himalayansalt,orCelticseasalt,whicharefulloftracemineralsthatourbodyneeds.Whizthefollowingcombinationsinyourfoodprocessor.Theproportionsmayvary,accordingtoyourtasteandtoleranceforspice,butaimfor1cupofsaltwith1–2tspofeachflavorand2–3Tbspofanynutorseedsuggestedandadjustasyoulike.Storethesaltinaprettyjarwithasmallscooporinaspicejarwithasprinklelid.Saltisanaturalpreservative,somostofthesewillkeepinanairtightcontaineratroomtemperaturefor3–4months.Refrigeratethosewithnutsorseedsforupto1month.

MAKES1CUP

1.

salt,limezest,pistachio,freshchilipepper

2.

salt,lemonzest,mixedwholepeppercorns

3.

salt,roastedgarlic(finelymincedandslowlydry-roasteduntilgolden),rosemary,hemphearts

4.

pinchesofsalt,stevia,lemonverbena,lemonzest,unsoakedrawcashews

5.

salt,lemonzest,freshherbs,Brazilnuts

6.

salt,olives,rosemary,pumpkinseeds

7.

salt,lemonzest,freshdill,unsoakedrawalmondsorsprouteddryalmonds

HEALTHYVEGANBUTTER

PURELYALKALINE

Ifyou’refindingittrickytoletgoofbutter,schmearthisdeliciousversiononBroccoliandOnionBreadorsteamedveggies,orstiritintowholegrainsorlegumes.Pleasedon’tuseitforcooking(theoilscanbecometoxic)orsweetbakedrecipes(thesaltwillchangetheflavor).Trynakedextra-virgincoconutoilforbakinginstead.

MAKES1¾CUPS

1mediumsweetonion,diced

10clovesgarlic,minced1–2Tbspfiltered,alkalinewater

1cupextra-virgincoconutoil

¼cupextra-virginoliveoil¼cupflaxoil

½tspfineHimalayansalt

Placetheonion,garlic,and1–2Tbspfiltered,alkalizedwaterinasautépanovermedium-highheatandsteam-fryfor2–3minutes,oruntilthewaterhasevaporated.Removefromtheheat,addthecoconutoil,andallowittomelt.

Pourthemixtureintoablenderandpulsegentlyuntilsmooth.Addtheoliveoil,flaxoil,andsaltandblendjusttocombine.Pourthebutterintoanairtightjarandrefrigerateforabout30minutestosetup.Thiswillkeeprefrigeratedforabout2weeks,orfrozenforupto3months.

VEGGIEBOUILLONCUBES

PURELYALKALINE

Whenaddedtowater,thesehealthy,unprocessedcubesmakeaninstant,flavorfulbrothtoenhancerice,quinoa,buckwheat,millet,orbeansaswellasanysoup.MaketheseupwhileveggiesandherbsareabundantfromthegardensoyoucanavoidhavingtobuyTetra-Paksofbrothorbouilloncubesmadewithyeastandcorn.Use1cubeforevery1¼cupsofwater.

MAKESFIFTEEN1-INCHCUBES

3stalkscelery,roughlychopped

2carrots,roughlychopped1yellowonion,roughlychopped

12clovesgarlic

3-inchpieceginger,scrubbed3-inchpiecefreshturmericor1tspgroundturmeric

1cupchoppedfreshparsley

⅓cupchoppedfreshdill(oryourfavoriteherb)⅓cupchoppedfreshbasil(oryourfavoriteherb)

3TbspfineHimalayansalt

FityourfoodprocessorwiththeS-blade.Addalltheingredientsandcombineuntilveryfinelypuréed.Spoonthemixtureintoicecubetraysandfreezeovernight.

Becauseofthesalt,thesewillnotfreezesuperhardbuttheywillbeplentyfirmtopopoutandtransfertoaglassmasonjar.Useaspoonortongswhenhandlingthecubes,asthesaltallowsthecubestofreezetoalowertemperaturethanregularice.Thesewillkeepfrozenforupto6months.

VeggieBouillionCubes

LEMONYGARLICHUMMUS

MILDLYACIDIC(WITHOUTAVOCADO)ALKALINEBALANCED(WITHAVOCADO)

Thebesthummusismadewithsoakedandhomecookedchickpeas,nocontest.Butinapinch,useacanoforganicchickpeasinstead.Basichummusisslightlyacidic,butaddingavocadoand⅓cupofcilantrobringsthisspreadbacktoalkalinebalance.ServewithyourfavoriterawveggiesortheJuicyRawHerbedCrackers,orinthechardwrap.

MAKESABOUT1½CUPS

1¾cupssoakedandcookedchickpeasor1can(15oz)organicchickpeas

1avocado(optional)

2clovesfreshgarlic,roughlychopped2Tbsprawsesametahini(optional)

¼cupextra-virginoliveoil+moreifneededforconsistency

juiceof1lemon,ortotaste1Tbsplemonzest

⅓cupchoppedcilantro(optional)

½tspHimalayansalt½tspgroundcumin

Placealltheingredientsinafoodprocessorandcombineuntilcrushedandwellmixedbutnotcompletelypuréed.Alittletextureiskindofnice.Seasontotasteandscoopintoaservingbowl.Willkeeprefrigeratedinanairtightcontainerforupto5days.

DOAHEAD:Soak1cupdrychickpeasin3cupsfiltered,alkalinewaterovernight.Drainandrinsewell.Cookin6cupswaterfor60–80minutes,untiltender(thispage).

LemonyGarlicHummus(withandwithoutavocado)

SPRINGPEAANDEDAMAMESPREAD

PURELYALKALINE

Iknowit’sgreen,butkidsseemtolikethisspreadbecausethepeassweetenitnicely.Unfermentedorganicsoy(liketheedamame)inmoderation,1–3timesperweek,isahealthyadditiontoyourdiet.Servethisspreadwithrawveggies,likecucumberslices,orJuicyRawHerbedCrackers.

MAKES3CUPS(SERVESACROWD)

1½cupsfrozenorganic,shellededamamebeans

1½cupsfreshorfrozenpeas⅓cupextra-virginoliveoil

juiceandzestof1lime

3stemsfreshmint,leavesremoved,+someleavesforgarnish½tspcoarseseasalt

Bringamediumpotoffiltered,alkalinewatertoaboiloverhighheat.Pourintheedamamebeansandcookfor3–4minutes,untilbrightgreenbutstillfirm.Usingaslottedspoon,transferthebeanstoacolanderandrunthemundercoldwatertostopthecooking.

Returnthepotofsaltedboilingwatertothestove,addthepeas,andcookfor1minute.Draintheminacolanderandrunundercoldwatertostopthecooking.

Placethebeans,peas,oliveoil,limejuiceandzest,mint,andsaltinafoodprocessor.Combineuntilslightlychunkybutthoroughlymixed.Seasontotasteandscoopthespreadintoaservingbowl.Garnishwithmintleavesandadrizzleofoliveoil.Thiswillkeeprefrigeratedinanairtightcontainerforabout3days.

CREAMYHERBDIP

ALKALINEBALANCED

PURELYALKALINE

PURELYALKALINE(WITHSOAKEDALMONDS)

Kidsareallaboutdips,andfranklysoamI!Inapinch,Isometimesbuyanon-dairystoreboughtdip,butgenerallywemakeourown.Here’sahealthycreamy,herby,andgarlickydiptoservewithrawveggies:it’squicktoprepareifyouhavesomecashewsoralmondsalreadysoaked.

MAKESABOUT1CUP

¼cupextra-virginoliveoil¼cupsoakedcashews,rinsedanddrainedwell

¼cupdicedzucchini,peeledifyouwantawhitedip

¼cupdicedcelery2Tbsphemphearts

1clovegarlic,roughlychopped½tspgroundceleryseed

¼tspHimalayansalt

1½Tbsplemonjuice2Tbspchoppedfreshdill

1Tbspchoppedchives

Placealltheingredients,exceptthedillandchives,inablenderandprocessuntilcreamy.Ifthedipistoothick,add1–2Tbspwaterandblendagain.Pourthedipintoanairtightjar,stirinthechoppedherbs,andrefrigerateforafewminutestoallowtheflavorstomingle.Thiswillkeeprefrigeratedforabout3days.

CRUSHEDCHICKPEAANDROASTEDTOMATOANTIPASTO

ALKALINEBALANCED

Whenspringbeckonsyouforapicnic,ajarofthissmokytomatoantipastoistheperfectaccompaniment.ThesweetroastedcherrytomatoespairedwiththesmokypaprikaandchickpeasaresuperdeelishwrappedinabigleafygreenlikeSwisschardorcollardgreens.ItalsomakesagreattoppingforcucumberslicesorslatheredontheSoccaorJuicyRawHerbedCrackers.Nowallyouneedisaprettypicnicbasketandsomegoodcompany.

MAKESABOUT2¼CUPS

2cupssoakedandcookedchickpeasor1can(15oz)chickpeas,drainedandrinsed+kombu,ifyoulike

20cherrytomatoes8clovesgarlic,sliced

¼tspsmokedpaprika

¼–½tspHimalayansalt2Tbspgrapeseedoil

2Tbspextra-virginoliveoil

Preheattheovento300°F.Placealltheingredients,excepttheoliveoil,inalargebakingdish,tosstocombine,andbakefor25–30minutes,oruntilthetomatoesandgarlichavejustsoftened.Removefromtheovenandallowtocoolfor10minutes.

Transferthecontentsofthebakingdishtoafoodprocessor,addtheoliveoil,andpulseeversogently,justtobreakupthetomatoesandslightlycrushthechickpeasandgarlic.Seasontotaste.Pourintoanairtightjar.Thiswillkeeprefrigeratedforupto3days.

DOAHEAD:Soak¾cupsdriedchickpeasin3cupsfiltered,alkalinewaterovernight.Drainandrinsewell.Cookthechickpeasin4cupsfiltered,alkalinewaterwitha4-inchpieceofkombufor60–80minutes,oruntiltender(thispage).

CrushedChickpeaandRoastedTomatoAntipasto

PESTOOFHERBS,NUTS,ANDSEEDS

ALKALINEBALANCED

Icouldeatthistastypestoinabox,withafox,inahouse,withamouse,here,there,andanywhere!Itisalmostalwaysinmyfridgebecauseit’sdeliciousslatheredonSocca,CauliflowerPizzettes,speltorzucchininoodles,dicedtomatoes,oravocado,or,asatreat,withsteamedorganicredpotatoes.Tryitwithoutthemintbutwithmorebasil,orwithspinachorkale.It’ssopackedwithchlorophyllandhealthyfatsthatyoucan’tgettoomuchofthisgoodthing!

MAKES1½CUPS

2cupsfreshbasil

1cupfreshmint

⅓cupsoakedalmonds,rinsed,drainedwell,andpatteddry(dehydrated,ifdesired)

⅓cupsoakedpecans,rinsed,drainedwell,andpatteddry(dehydrated,ifdesired)

3largeclovesgarlic½tspHimalayansalt

½cupextra-virginoliveoil

Combinealltheingredientsinafoodprocessorandgrinduntilwellcombinedbutwithabitoftexture.Seasontotastewithsalt,ifneeded.Spoonthispestointoanairtightcontaineroricecubetrays.Thiswillkeeprefrigeratedfor3daysorfrozenforupto2months.

DOAHEAD:Soak⅓cupalmondsin1cupfiltered,alkalinewaterand⅓cuppecansin1cupfiltered,alkalinewaterovernight.

TOMATOPESTO

PURELYALKALINE

I’mahugefanofMediterraneanflavorsandthispestoreallysumsthemup.ItisdeliciousonCauliflowerPizzettes,orspreadonwraps,veggienoodles,orcrunchyrawveggiesticks,oronsoupsasanaccent.Anywhichwayyouserveit,thispestorocks!

MAKES2CUPS

¼cuphemphearts

¼cupsoakedalmonds,rinsed,drainedwell,andpatteddry6soakedsundriedtomatoes,drained,or6sundriedtomatoesinoliveoil

12olives,pitted,dry-curedifpossible

3clovesgarlic2Tbspchoppedfreshrosemaryor1½tspdriedrosemary

10basilleaves

⅓cupextra-virginoliveoil1Tbsplemonjuice

8dropsliquidstevia

12largecherrytomatoes,quarteredHimalayansalt(optional)

Placealltheingredients,exceptthecherrytomatoesandthesalt,inafoodprocessorandpulseuntilcombinedbutstillslightlytextured.Addthetomatoesandpulsejustafewtimestochopandcombinethemsotheycreamupthemixture.Seasontotastewithsalt,ifneeded.Thiswillkeeprefrigeratedinanairtightcontainerfor2–3days(orupto7daysifyouomitthetomatoesandaddthemwhenyouusethepesto).

DOAHEAD:Soak¼cupalmondsovernightin1cupfiltered,alkalinewater.Soak6sundriedtomatoesin1cupwarmfiltered,alkalinewaterfor30minutes.

SAVORYNUTSPRINKLE

ALKALINEBALANCED

Whensaladgreensaresoamazinglyfreshfromthegardenthattheyneednothingmorethanalightdressingofgoodoilandlemonjuice,anutcrumbleaddstextureandsubstance.It’salsoagoodwaytoincreaseyourintakeofhealthyfatsandproteinsandensureyourbody’sassimilationofchlorophyllandcarotenoids.Alwayschewwelltoliquefyyourgreensandreducetheburdenonyourdigestivetract.Ifyouhavetime,soakthenutsforupto24hourstosproutthemandthendrytheminadehydrator.Otherwise,soakandair-drythem,orusethemunsoakedinapinch.

MAKES1½CUPS

½cupalmonds(preferablydried,sproutedalmonds)

½cuprawwalnuts(preferablydried,sproutedwalnuts)½cuppumpkinseeds

¼cuphemphearts

2clovesgarlic3Tbsproughlychoppedfreshparsley

3sprigsthyme

1Tbspchoppedfreshrosemaryleaves1tspHimalayansalt

½tsplemonzest

¼tspfreshlygroundblackpepper

Placealltheingredientsinafoodprocessorandcombineuntilthemixtureformsacoarsecrumble(donotoverprocessitoritwillbecomeabutteroraspread).Thiswillkeeprefrigeratedinanairtightcontainerforabout7days.

DOAHEAD:Soak½cupalmondsin1cupfiltered,alkalinewaterand½cupwalnutsin1cupfiltered,alkalinewaterfor12–24hours.Rinseanddrainwell,thentransfertoawirerackandallowtoair-dryfor24hours,orplacetheminadehydratorovernight.

JUICYRAWHERBEDCRACKERS

PURELYALKALINE

Don’tletthepulpfromyourjuicergotowaste!Iusethepulpfrom1recipeof8-VegJuice(+3kaleleaves,butminusthetomatoes)whenImakethesecrackers,butyoucanexperimentwithdifferentcombinations.They’reacrunchyalkalizingbaseforanydiporspreadorforslicesofcreamyavocado.Orservethemwithsoupsandsalads.Enjoythesewithaglassofwatersotheyrehydratewithoutcausingyouastomachache.

MAKESABOUT2DOZENCRACKERS

2½cupsvegetablepulp

¼cup+1Tbspfreshlygroundchiaseeds¼cup+1Tbspfreshlygroundflaxseeds

3Tbspmincedfreshdill

3Tbspmincedcilantro3Tbspmincedgreenonions

2Tbspsunflowerseeds

½tsponionpowder2tspBraggLiquidAminos

½cupfiltered,alkalinewater

coarseCelticseasalt

Haveready2largebakingsheets,4sheetsofparchmentpaper(cuttothesizeofthepans),arollingpin,andapizzacutter(orlongsharpknife).

Inalargebowl,stirtogetherthevegetablepulp,chiaandflaxseeds,dill,cilantro,greenonions,1Tbspofthesunflowerseeds,onionpowder,andBragguntilwellcombined.Slowlyaddthewater,stirringtomoistenalltheingredients.Allowtostandfor5minutes.

Preheattheovento150°Forlower,ifpossible.Placeasheetofparchmentpaperonacleanworksurfaceandscoop½themixtureintothecenterofit.Usingafork,flattenthemixtureintoalarge,evenrectangle.Coverwithasecondpieceofparchment,andusetherollingpintorollthemixturetoaboutaneven½-inchthickness.Removeanddiscardthetoplayerofparchment.Scorethemixtureintocrackerswithapizzacutteroralongknife.Sprinklewiththe2Tbspofsunflowerseeds.Repeatwiththeremainingpulpmixture.

Placethebakingsheetsintheovenwiththedoorslightlyajaranddryfor2–3hours,oruntilcrispybutnotbrowned.(Orplacethemonparchmentpaperinadehydratorat115°Ffor12–24hours,oruntilcrisp.)

Removefromtheoven,sprinklewithsomecoarseseasalt,transfertoawireracktocool,andthenbreakintocrackersfollowingtheoutlineyoumade.Thesewillkeepinanairtightcontainerforupto2weeks.

MACADAMIACHEEZE

ALKALINEBALANCEDPURELYALKALINE(WITHBRAZILNUTS)

Thisnice,mild,creamymixtureisfreeoffermentationincludingyeast.ItisdeliciouscrumbledoverCauliflowerPizzettesorGreekSalad,tuckedintowraps,orspreadoncucumberslices.

MAKES1CUP

1cupsoakedmacadamianuts,rinsedanddrainedwell

1greenonion,chopped,whiteandgreenpartsseparated¼tspmincedgarlic

¼tspseasalt

¼tspBraggLiquidAminos

Placealltheingredients,exceptthegreenpartsoftheonion,inafoodprocessorandprocessuntilthemixturecomestogetherlikesoftcheesecurds.Thismaytakeafewminutes.Ifneeded,add1tspofwatertoencouragethecurdstoform.Addthegreenpartsoftheonionandprocessjustuntilflecksarescatteredthroughthecheeze—don’tletthebatchturngreen!Thiswillkeeprefrigeratedinanairtightcontainerforabout3days.

DOAHEAD:Soak1cupmacadamianutsin2cupsfiltered,alkalinewaterovernight.

GARLICWALNUTCHEEZE

ALKALINEBALANCED

Onceyou’vesoakedthenuts,thischeesecomestogetherinnotime!Makeitaheadsoit’shandytosprinkleonsaladsandwarmeddishestoaddanothertextureandflavor.Forapurelyalkalineversion,substitutealmondsforthewalnuts.

MAKES1CUP

1cupsoakedwalnuts,rinsed,drainedwell,andpatteddry

2clovesgarlic½tspseasalt

freshlygroundblackpepper

Placethewalnuts,garlic,salt,andpepperinafoodprocessorandpulseuntilthemixtureformsafinecrumble.Pourintoabowltoserve.Thiswillkeeprefrigeratedinanairtightcontainerforupto2weeks.

DOAHEAD:Soak1cupwalnutsin1½cupsfiltered,alkalinewaterovernight.

ESSENTIALSALADDRESSINGS

Homemadedressingsmakeyoursaladrock!Increaseyourrepertoirebyblendingseeds,nuts,andveggiesfornewflavors—andsavetheplainlemonjuiceandoliveoilforwhenyouarediningoutsothatsimpledressingtastesyummyinsteadofboring.Mostoftheseonlytakeafewminutestowhipup,sostartwithsomeofmyfavoritesandthengetcreativeonyourown.You’llfindotheroptionsinthesaladsectiontoo!Thesewillkeeprefrigeratedinanairtightcontainerfor2–3days.

CREAMYMINTANDLIMEDRESSING

ALKALINEBALANCED

Ilikeitwithalittlepapayaandgreens,buttryitwithsomeofyourfavoritesalads.Blend.

MAKESABOUT1¼CUPS½avocado

5mintleaves+stemsseasalt

¼cupextra-virginoliveoil

juiceof½lemonjuiceandzestof1lime

2–3Tbspfiltered,alkalizedwater,asneeded

2tspcoconutnectaror3dropsliquidstevia

CAESARDRESSING

PURELYALKALINE

Bestonromainelettucebutniceonmixedgreenstoo.Blend.

MAKES1½CUPS

½smallzucchini,peeledandroughlychopped1clovefreshgarlic

1Tbsphemphearts

½cupextra-virginoliveoiljuiceof1lemon

2tsprawtahini

1½TbspBraggLiquidAminosCelticseasalt

SWEETCOCONUTCURRYDRESSING

PURELYALKALINE

Deliciousonmildgreenslikebutterlettucewithateensybitoffinelydicedfreshmango.Blend.

MAKES½CUP

¼cupavocadooilorgrapeseedoil¼cupthick,full-fatcoconutmylk

juiceof½lime

2dropsliquidstevia2tspMadrascurrypowder(oryourchoiceofmildcurrypowder)

Celticseasalt

SWEETSLAWDRESSING

ALKALINEBALANCED

Agreatdressingforamixofcrunchygreensandcabbages,withbellpeppersandjicama.Whisk.

peppersandjicama.Whisk.

MAKESABOUT¾CUP¼cupextra-virginoliveoil

juiceof1lime2Tbspcoconutnectaror4–6dropsliquidstevia

1largeclovegarlic,crushed

½cupfinelychoppedcilantro½tspgroundcumin

¼tspcayennepepper

⅛tspseasalt

LIMEANDGINGERSALADDRESSING

ALKALINEBALANCED

Imakethisdressingoften.It’slovelyongreensorwithalittledicedmangoorpapayawithavocadoandnutsorinaslawofSavoycabbage.Whisk.

MAKES¾CUP

⅓cupsunfloweroil

juiceof½lemonjuiceof2limes

1–2Tbsppuremaplesyrupor5–6dropsliquidstevia(oracombinationlikeIusuallydo)

1Tbspveryfinelygratedginger½tspvinegar-freeDijonmustardor¼tspdriedmustard

Himalayansalt

freshlygroundblackpepper

ASIANDRESSING

PURELYALKALINE

Greatforcoleslawsbutyummyoverfreshsproutstoo.Whisk.

MAKES½CUP

juiceof½lemon

2TbspBraggLiquidAminos2Tbspextra-virginoliveoil

1Tbsptoastedsesameoil

2tspgratedginger2tsprawtahini

Celticseasalt

GINGERANDHEMPDRESSING

PURELYALKALINE

Otherwiseknownasliquidgold,thisismyall-timefavoritedressing.It’sespeciallygoodonmixedveggiesalads.Blend.

MAKES1CUP⅓cuphemphearts

1tspfinelygratedginger

juiceof1½lemons½cupextra-virginoliveoil

2TbspUdo’somegaoil(ormoreifyoulike)

2TbspBraggLiquidAminos1Tbspfiltered,alkalizedwater

1Tbsprawtahini

CREAMYLEMONPEPPERDRESSING

ALKALINEBALANCED

Nicewithwalnuts,grapefruit,andgreens.Blend.

MAKESABOUT1CUP

½cuppeeledanddicedzucchini

⅓cupBrazilnuts,soakedfor2hours,rinsedanddrainedwell1verysmallclovegarlic

⅓cupextra-virginoliveoil

juiceandzestof1lemon1Tbspfiltered,alkalinewater(optional)

¾tspcoconutnectaror1–2dropsliquidstevia

¼tspHimalayanseasalt¼tspfreshlygroundblackpepper

TRIPLECITRUSDRESSING

ALKALINEBALANCED

Greatwithgreens,avocadoslices,grapefruit,walnuts,andastackofsproutsontop.Skiptheorangejuiceifyouhaveamedicalcondition.Whisk.

MAKES1CUP

juiceof1largewhitegrapefruitjuiceof½navelorange

juiceof1largelemon

⅓cuprawcold-pressedsunfloweroil(orflaxorextra-virginoliveoiloracombination)2Tbspcoconutnectaror5–6dropsliquidstevia(oracombination)

¼tspvinegar-freeDijonmustard¼tspgratedginger

Celticseasalt

WHIPPEDCOCONUTCREAM

PURELYALKALINE

Thiseasy-peasyrecipewillhaveyoucomingbackformore!Thisisasoftwhippedcreamthatmeltseasily,sobesuretokeepitwellchilled.Ifyouneedatemperature-stablecreamforpipingorforhotdays,trythelemoncoconuticinginthePancakeCakerecipe.Foralemonversionofthiscream,add1tsplemonzestand1Tbsplemonjuiceinadditiontothevanilla.

MAKES1¾CUPS

13½oz(1can)organicfull-fatcoconutmylk,chilled4hoursorovernight

1tsppurevanillaextract3dropsliquidstevia(or1Tbspcoconutnectaroracombination)

Openthetinofcoconutmylkfromthebottomandcarefullydrainthecoconutwaterintoabowl.Reserveitforanotheruse,perhapsasmoothie.Scoopthecoconutcreamintoablender,addthevanillaandsteviaandmixuntilverrrrry,verrrrrycreamyandwellcombined,30–60seconds.Keepchilleduntilneeded.Thiswillkeeprefrigeratedinanairtightcontainerforupto5days.

NON-FERMENTEDVEGANVANILLABEANYOGURT

PURELYALKALINE

Thisisdefinitelyastapleinmykitchenasitissoversatileandcanbeeatenonitsownanytime,evenwhileveggie-feasting!It’ssublimeonsomanyrecipes—fromchiaporridgetowarmbuckwheatporridgeorjusttoppedwithafewberriesforbreakfastordessert!Onlyinapinchuseliquidvanillaasthebeanimpartsatruerflavorthatisperfectinthisrecipe.

MAKESABOUT2CUPS

2youngcoconuts

½vanillabeanpod,scrapedor½tspgroundvanillabeanpowderjuiceof½lemon

3–6dropsstevia

Openbothyoungcoconuts,pourthewaterintoabowl,andsetaside.Youshouldhavearound2½cupsofcoconutwater.Scoopthecoconutfleshintoasmallcolander,rinse,anddiscardanybitsofhardshell.Placethecoconutinahigh-speedblender,andadd½ofthecoconutwater(orabitlessifthecoconutmeatisverythin)alongwiththevanilla,lemonjuice,andstevia.Blendonverylowspeed,andverygraduallyincreasethespeed,scrapingdownthesidesasneeded,togetthecreamiesttexturepossible.Thecreamshouldbepourablebutnotrunny,soaddabitmorecoconutwaterifnecessary(reservetherestforsmoothiesordrinkitstraightup—deelish!).Thiswillkeeprefrigeratedinanairtightcontainerforupto4days.

Resources

AlkalineSisterwww.alkalinesister.comInstagram:@alkalinesisterTwitter:@alkalinesisterPinterest:alkalinesister#alkalizeyourlifestyle#eatbetterlivebetterfeelbetter

SupplementsAlkalinesupplements,products,cookbook,andcourseswww.energizeforlife.com

Alkalinesupplements,products,andhealthretreatswww.phmiracleliving.com

Alkalinesupplementsandcolloidalsupplementswww.phmlife.com

Digestivehealthsupplementswww.renewlife.com

Aloeverawww.andrasina.com/nutrition

Chlorophyllwww.desouzas.com

Driedsweetwheatgrassjuicecapsuleswww.brightcorenutrition.com

Enzymeswww.enzymedica.com

Essentialomegaoils—fishwww.ascentahealth.com

Essentialomegaoils—plant-basedwww.udoerasmus.com

Greenspowderwww.phmiracleliving.comwww.phmlife.com

Probioticswww.natren.com

Salts,mineralandflavorwww.phmiracleliving.comwww.phmlife.com

WaterAlkalinewaterfiltrationwww.santevia.comwww.jupiterionizers.com

pHdropswww.liveenergized.com

FoodsCoffeereplacementwww.teeccino.com

Coconutwrapswww.upayanaturals.com

Ezekiel4:9sproutedgrainwrapswww.foodforlife.com

Organicsoakedbeans,BPA-freetinswww.edenfoods.com

Sproutingseedsandkitswww.sproutpeople.org

WholeFoodsMarkets,formosteverythingwww.wholefoods.com

BlendersForeveryday,high-speedblenderswww.vitamix.com

www.blendtec.comwww.omniblendkitchenblenders.co.ukwww.nutribullet.com

Travelblender—MagicBulletwww.buythebullet.com

Juicerswww.angel-juicer.com/enwww.breville.cawww.greenstarjuicer.comwww.omegajuicers.comwww.hurom.com

OtherProductsAssortedwww.navitasnaturals.com

Almondmilkmachineswww.tribestlife.comwww.soymilkmaker.com

Easycoconutopenerwww.coco-jack.com

Foodgrater(stripslicerformakingveggienoodles)www.oxo.com

Juliennepeelerwww.oxo.com

MandolineV-bladeslicerwww.oxo.com

Veggiespiralizerorgraterwww.buyspirooli.com

Vegetablestoragebagswww.debbiemeyer.com

HealingPracticesAlkalinecoachingviaSkype

www.intrinsicprinciples.caAt-homecoloncleansing—colemaboardwww.colema.com/products.html

Colonhydrotherapy:colontherapistnetworkwww.colonhealth.net/therapist-search

GaiamTVforYoga(onlineyogavideosandproducts,bysubscription)www.gaiamtv.com

Livebloodanalysis:microscopistandalkalineconsultantdirectorywww.phmiracleliving.com/t-Microscopist-List.aspx

LivingHealthCoachingProgram(CDs)www.tonyrobbins.com

Meditationwww.chopracentermeditation.com

Onlinesupportforalkalinecleanseswww.liveenergized.comwww.phmiraclecleanse.com

OnlinesupportforCandidacleanseswww.thewholejourney.com

FurtherReadingandConnectingBlogs/Websites

BlogofRobertO.Young,DSc,PhDwww.articlesofhealth.blogspot.ca

Foodinvestigatorwww.foodbabe.com

Healthy,sustainable,humane,andconsciousfoodforallwww.foodrevolution.org

Informationaboutthewholefood,plant-basedmovementwww.thechinastudy.com

KrisCarr’salkalineapproachtohealthwww.kriscarr.com

Books

Alkalineinformation,diet,andlifestyle

AlkalineCookBookbyDr.AnnieGuilletBack to theHouseofHealth I andBack to theHouseofHealth II byShelleyRedford

TheBiologyofBeliefbyBruceLiptonConsciousEatingbyGabrielCousens,MDCrazySexyCancerandCrazySexyDietbyKrisCarrCrazySexyKitchenbyKrisCarrandChadSarnoFatsthatHeal,FatsthatKillbyUdoErasmusHonestlyHealthyandHonestlyHealthyForLifebyNatashaCorrettandVickiEdgson

HonestlyHealthyCleansebyNatashaCorrettIQuitSugarbySarahWilsonJoshi’sAlkalineDietbyNishJoshiMayCauseMiraclesbyGabrielleBernsteinTheAlkalineDietRecipeBookIIbyRossBridgefordTheBeautyDetoxSolutionandTheBeautyDetoxFoods,byKimberlySnyder,CN

The Blender Girl: Super-Easy, Super-Healthy Meals, Snacks, Desserts, andDrinks—100Gluten-Free,VeganRecipesbyTessMasters

TheChinaStudybyT.ColinCampbellandThomasM.CampbellIITheFoodBabeWaybyVaniHariTheFoodRevolutionbyJohnRobbinsThepHMiracleforDiabetes,ThepHMiracleforWeightLoss,ThepHMiracleforCancer,andSickandTiredbyRobertO.Young,DSc,PhD

ThepHMiracle,Revised&Updated(alsoavailableinaudioformat)byRobertO.Young,DSc,PhDandShelleyRedford

Understanding the Messages of Your Body: How to Interpret Physical andEmotionalSignalstoAchieveOptimalHealthbyJean-PierreBarral,DO

Enzymes

TheEnzymeFactorbyHiromiShinya,MDFoodCombining

Food Combining and Digestion: 101 Ways to Improve Digestion by SteveMeyerowitz

TheCompleteBookofFoodCombiningbyKathrynMarsden

StylePropsABCHome,NYCAnthropologieFishsEddy,NYCGrønlykke,DenmarkPlint,DenmarkWestElm

FabricsDrygoodsDesign,SeattleLiberty,London,UKPurlSoho,NYC

Acknowledgments

Ittakesatribetocreateaworkofinspiration…Ihavemanytothankformakingthisbookpossible.First,myhusband,forhisconsistenthelpwithouryoungfamilywhilemost

ofmydayswereconsumedwithrecipecreation,styling,photos,writing,andeditingforwhatseemedlikeforever!Iloveyoudearly.Andtomyfamily,fortheirpatienceandunderstandingofhowveryimportant

itisfortheAriesinmeto“shoutfromthemountaintop”andsharemypassionforthisalkalinelifestyle.Youmeantheworldtome.TomyAlkalineSister,Yvonne,foralwaysbeingthere,especiallywhenI

neededyoumostonourfirstveggiefeasttogetherandforbeingmycheerleaderfromday1withtheblogandthisbook.Idon’tknowwhatI’ddowithoutyou.MarilynLister,forbeingmyalkalineheroandmentor.Iamsoinspiredby

you!Yourextensivealkalinewisdomisinvaluable;yourgenerosity,agift.Thankyou,myAriestwin!KrystiannaandAngeliqueQueensley,myalkalinecoaches,forsettingme

onthisalkalinejourneyandshowingmetheway.Iamforevergrateful.KathleenCabral,mycomradeineverythingholistic,forgettingcreativein

thekitchenwithme,readingmychickenscratch,andsharingyourwisdom.Youmadeitwaymorefun!LeslieShewring,foralwaysshiningthelightformewhenthingsgetdim.

Yourintuition,yourwisdom,andyourownpersonaljourneyhavemotivatedmeeversinceIdrankmyfirstgreenjuiceandhavecarriedmerightthroughthisbookproject.I’mreadytoskipofftoCopenhagenagain.Areyouin?KarenElgersma,forbeingmyOprahandmyMayaAngelou.Thanksfor

alwayspeelingthatdanggremlinoffmyback!Yourwisewordsofencouragement,compassion,endlesssupport,andunwaveringfriendshipinspiremetoreachforthestars!HollyBecker,myblogboss!Iprobablywouldneverhavewrittenthisbook

withouthavingcreatedmyblog,sothankstoyourinspiringblogworkshopeonsago.AranGoyoga,MikkelVang,andHelenDujardinforsharingyourenduring

passionforfoodphotographyandstylingthatcontinuetoinspiremewitheveryphotoshoot.Thisbookwouldn’tbenearlyasprettywithoutthelessonsIlearnedfromeachofyou.SherriStrong,thankyoukindlyforleadingmetoRobertatRandomHouse.

Thematchwasperfect!RobertMcCulloughofAppetitebyRandomHouse,forseeingmypotential

andbelievinginmyalkalinemessageandjourneyenoughtoprintit!It’sbeenanabsolutepleasure.LucyKenwardandLindsayPaterson,yourpatiencewithmyfirstbookever

andyoureditorialwizardryarewhatmakethisbooksing!Thankyouforguidingmeandmywordsandformakingmagicoutofmincemeat!LesleyCameron,forensuringwecrossedallofourt’sandthatwedidn’t

missapinchofseasalt!Thankyoufortweakingtheweebitsandpieces.:)RoseCowles,youalwaysamazemewithyourartisticgenius!Thankyoufor

tyingalltheprettypiecestogetherandaddingyoursparkletothesepages.KrisCarr,yourcontagioussparkforlivingavibranthealthylifehasbecome

apartofmyworldsinceIreadyourCrazySexyDietwaybackwhen!Isooolookforwardtoseeingyourcolorfulunicornsinmyinboxeveryweek.You’vepavedtheyellowbrickroadforthoseofuswhoarealsoeagertoinspirealkalinewellness.Thankyou!AnthonyRobbins,yourempoweringwordsofalkalinewisdomcamewhenI

neededthemmostandhelpedtoaffirmthatIwasabsolutelyontheexactrightpathwithmywellnessplan.Fromwalkingonhotcoalstolisteningtothehealthtapesahundredtimesover,yourinspirationiseverlastingandlifechanging.Dr.RobertO.Young,yourguidinglightwillbeshiningforeverwiththe

valuablepioneeringknowledgeyouhavebravelyimpartedthathashelpedmillions,includingme,tohealfromoveracidity.Youhavementoredmypersonalalkalinejourneyandcontinuetoinspiremetosharethehealingalkalinelifestylewithothers.Iamforevergrateful.Ican’thelpbutacknowledgethefolksthatIdon’tevenknow.WhenI’m

standinginthegrocerylineorwaitingattheairport,Ioftenoverhearstrangers’storiesofwoeastheychatabouttheirailments,medications,andworries.Itinspiresmetonoendtocontinuetolearnandexploredayafterdaywhile

inspiresmetonoendtocontinuetolearnandexploredayafterdaywhilesharingandwillingthisknowledgetothem,inthehopethatitreachesandtouchestheirlivestohelpthemthrough.Lastbutcertainlynotleast…YOU,thereadersofmyblogandthisbook,of

course!Forbeingbraveandtakingthefirststeptooptimalwellnessbygettingcuriousandreadingabout,experimentingwith,andembracingthealkalinelifestyletotakechargeofyourhealth.YouaretheundyinginspirationthatfuelseveryrecipeIcreate,everywordIwrite,andeveryphotoItake.Thankyou.I’msoproudofyou!Keepupthegoodwork!

Appendix

3–DAYCLEANSEForalongercleanse,returntoDay1andfollowthescheduleagain.

7am1.MeasurethepHofyoururineandsaliva.2.Drink8ozofpurewater*atroomtemperatureorwarmed,mixedwithagoodsqueezeof freshlemonjuice.3.Take1TbsppHoursaltsmixedin8ozwater.4. Take your liquid vitamins and minerals with 3 Tbsp aloe vera, as directed by your holisticnutritionist.5.Goforawalkordosomeyogastretches.

Day2repeatDay3repeat

8am1.Drink16–20ozofgreenjuicewith1Tbsphealthyoil,eitherstirredin,bythespoonful,ortakenincapsules.2.Withyourmeal,takeanycapsulesupplementsyourhealth-careproviderhasrecommended.

Day2TryFamilyGreenJuiceDay3TryAlkalineGreenJuice

30–60minsafterbreakfastMix1Tbspgreenspowderwith12–16cupsoffiltered,alkalinewater(asperinstructionsonproduct)andsipitthroughoutthemorning.Themoreyoucandrink,thelessyouwillfeelthesideeffectsofdetoxification.

Day2repeatDay3repeat

10–10:30amDrink16–20ozofgreenjuice.

Day2Drink16–20ozofgreenjuice.OrtryCreamyAvocadoBreakfastJuiceBlendDay3Drink16–20ozofgreenjuice.OrtryLemon–LimeGreenGoodness

11:30amTakeafibersupplementtomaximizethecleansingofyourbowels.

Day2repeatDay3repeat

NOON1.Drink16–20ozofgreenjuice.2.Withyourmeal,takeanycapsulesupplementsyourhealth-careproviderhasrecommended.

Day2myDillandSpinachDetoxSoupDay3TrySweetGarlickyVegJuice

1–3:30pmMix 1 Tbsp greens powder with 4–8 cups of filtered, alkaline water and sip it throughout theafternoon.

Day2repeatDay3repeat

3:30pmDrink8–12ozofanutmylkdrink(optional).2.Goforawalkordosomeyogastretches.

Day2TryChiaMintSmoothie

Day3TryLemon–LimeChiaFresca

5pmDrink16–20ozofgreenjuicewith1Tbsphealthyoil.

Day2TryBlenderGreensDay3TryRawGreenSoup

30–60minutesafterdinnerMix1Tbspgreenspowderwith4cupsoffiltered,alkalinewaterandsipitthroughouttheevening.

Day2repeatDay3repeat

30–60minsbeforebedtimeIfyoufeelhungry,makeonemore8–10ozjuice.

Day2LeanintoGreenJuiceDay3TryAlkalineGreenJuice

Remember,ifyoudon’thavealkalinewateryoucandrinkateaspoonofthesaltsoleinaglassofwater

onceaday,rightwhenyougetupinthemorning.Youcanalsogetalkalinedropstoaddtoyourwaterthroughouttheday.

SeehereforfullImage

MasterGreenJuiceADD CHOOSEFROMTHESE: HOWMUCH?citrus lemonsorlimes

Oxygenatestheblood,alkalizestobufferacids

1largeortwosmallpeeled

heartygreens

kale,collards,Swisschard,beetgreens

Provideschlorophyll,tobuildhealthynewbloodcells

4–6leaves+stalks

mildgreens

spinachlettuces

Provideschlorophylltobuildhealthynewbloodcells,alkalinemineralstobufferacids,andelectronsforenergy

alargehandful

sprouts sunflower,soy,peabuckwheat

Transfertheirlifeenergytoyourbody

alargehandful

cruciferous cabbage,broccoli,bokchoy

Suppliesphytonutrientsthatdetoxifytheliverandhelpeliminatecarcinogens

1smallwedge,asmallfloret+stalk,oracoupleofleavesandstems

cucumber longEnglishorfield

Provideswaterandalkalinemineralstobufferacids

1largeor2small

veggies&greentops

celery,carrots,beets(topsaswellifyouhavethem)

Celeryprovideswaterandstimulatestheliver,carrotsandbeetsarehighinsugar(limitto1perday,ornonewhencleansing)

2stalksceleryor1carrot

herbs parsley,mint,cilantro

Parsleycleansestheblood,mintpromotesdigestion,cilantrodetoxifies

6sprigs

roots ginger,turmericorburdock

Gingerisanti-inflammatoryandsoothesdigestion,turmerichealsthebowelsandimprovesliverfunction,burdockhelpstopurifythebloodfunction

½-1″pieceofanyone

sweetener 1–3dropsliquidsteviaor¼–½tspgreenstevia–leafpowder,justtotaste

Sugar-freetoavoidfeedingyeastandpreventbloodsugarspikes;useinmoderation

Yields12–16oz

PlaywiththeseingredientsforavarietyofflavorsSeehereforfullImage

MasterBlenderGreensADD CHOOSEFROMTHESE: HOW

MUCH?liquid Coconutwater,unsweetenedcoconutmylk,unsweetenedalmondmylk,

water,oracombinationoftheabove

Coconutwaterhydratesandprovideselectrolytes,mylkssupplyhealthyfats

8–10ozortocombine

greens chard,kale,spinach,romaine,dandeliongreens

Provideschlorophyll

3–4cups

juicytastyveggies

fennel,broccoli(goeasy–itisstrong–anddrinkimmediately),celery,cucumber,bellpeppers

Provideswaterandalkalinemineralsandvitamins

½-1cup

herbs freshmint,parsley,ginger

Detoxifiesandaidsdigestion

smallhandful

citrus freshjuicefromlemon,lime,whitegrapefruit

Alkalizes,cleansestheliver,cutsthestrongtasteofthegreens

3–5Tbsp

optional rawcoconutbutterorrawyoungcoconutmeat

Provideslauricandcaprylicacidtocombatyeastimbalance

¼cup

Playwiththeseingredientsforavarietyofflavors!sweetener 1–3dropsliquidsteviaor¼–½tspgreenstevia–leafpowder,justtotaste

Sugar-freetoavoidfeedingyeastandpreventbloodsugarspikes,useinmoderation

Yields12–16ozSeehereforfullImage

MasterGreenSmoothiePlaywiththeseingredientsforavarietyofflavors!

ADD CHOOSEFROMTHESE: HOWMUCH?liquid coconutwater,alkalinewater,unsweetenedalmondmylk

Oxygenatestheblood,alkalizestobufferacids

1cup

heartygreens

kale,Swisschard,beetgreens

Provideschlorophyll,tobuildhealthynewbloodcells

4–6leaves+stalks

mildgreens

spinach,greenlettuces(excepticeberg!)

Chlorophyll-rich,highinalkalineminerals,electron-rich

alargehandful

sprouts sunflower,soy,pea,buckwheat

Transfertheirlifeenergytoyourbody,containchlorophyll

½cup

cucumber longEnglishorfield

Veryalkalizingandhighwatercontent

6″piece

healthyfat#1

avocado,youngcoconutmeat

Fatsbindtoacidstoassistinreleasingthemfromtissues

1wholeavocadoor¼cupcoconut

herbs mint,cilantro

Mintpromotesdigestion,cilantrodetoxifies

6sprigs

roots ginger,burdock

Gingerisanti-inflammatoryandsoothesdigestion,burdockhelpstopurifytheblood

½-1″pieceofeither

citrus lemon,lime,whitegrapefruit

Oxygenatestheblood,alkalizesthebody

3–5Tbsp

healthyfat#2

flaxoil,coconutoil,fishoil

Richinlauricandcaprylicacidtocombatyeastimbalance

1–2Tbsp

protein hemphearts,sproutedbrownriceprotein(addlastandblendjustuntilcreamed)

Fiberhelpstocleansethecolon,fatshelpreleaseacids,proteinsbuildhealthybloodandtissues

1–2Tbsp

sweetener

1–3dropsliquidsteviaor¼–½tspgreenstevialeafpowder,justtotasteSugar-freetoavoidfeedingyeastandpreventbloodsugarspikes,usein

moderation

Yields12–16ozSeehereforfullImage

ALKALINELIFESTYLE

DailySnapshotTipforexercise:

gentle30–35minsworkout—*yoga*walking*stretching*rebounding*lightjogging

uponWAKING

1.Drink1–2glassesoflemonwater(juiceof¼–½lemonin1cupofwarmorroom-temperaturewater).2.Take1tspofmineralsaltsdissolvedin1cupofwater.

15–20minslater

Drinkagreenjuiceandeatabreakfastporridge,yeast-freebread,orsalad,orjusthaveanalkalinesmoothie.

throughoutthe

MORNINGDrinkatleast4–5cupsofwater.Addsomegreenspowdertonourishandenergizeyouandtorelease

toxins.

LUNCHFillyourplatewithatleast75%alkalinefoods(withatleasthalfofthemrawalkalineveggies)and25%or

lessoflow-acidfoods.

throughoutthe

AFTERNOON1.Drinkatleast4–5cupsofwater.Addsomegreenspowdertonourishandenergizeandtoreleasetoxins.2.Nibbleonsomesoakednuts,veggiesticks,andhummus,orhaveagreendrink,ifyou’rehungry.(But

don’tnibblewhileyoudrinkyourwater.)

DINNERLoadupyourplatewith75%veggies(halfsteamedveggies,thebalancearawsalad)and25%low-acid

foods.

throughoutthe

EVENINGDrinkatleast4–5cupsofwater.Addsomegreenspowdertonourishandenergizeandtoreleasetoxins.

BEDTIMETake1tspofmineralsaltsdissolvedin1cupwater.

sleepwell

Tipsforspiritual,emotional,&mentalwellness:takealongbathenjoyquiettimesipherbalteaeatmindfullyconnectwithfriends&familybuyyourself

flowersSeehereforfullImage