Friday, 22 December 2017

7 Day Alkaline Diet Plan to Fight Inflammation and Disease

Did you know that a proper pH is a crucial aspect to health?  PH levels show the extent to which something is acid or alkaline.  It is measured on a scale from 0 to 14. The more acidic a solution is, the lower its pH. The more alkaline, the higher the number is.
 
The first line of defense against disease is a proper pH balance. Disease can only grow in an acidic body, which makes a condition favorable for the growth of bacteria, yeast, fungus, mold, viruses, and any other unwanted organisms. Cancer always strikes those with an over-acidic body.
 
The idea that certain foods influence the pH of the body isn’t new. Even in the early 1900s, many doctors found that  while a few foods were “neutral” in their effects, most foods were either “alkaline-producing” or “acid-producing.” They also found that simply changing the diet could change the pH of the body. Thus, bringing the body’s pH closer to the normal range helped patients get rid of many of their health issues.
Eating a diet of 75–80 percent alkaline-forming foods—and minimal in acid-forming foods—is the best way to maintain a slightly alkaline pH in your body.

These are the basic rules:

Most fruits and vegetables, including citrus, make your body alkaline. You need 8 servings of fresh fruit and vegetables to keep your body alkaline. Meat, dairy, and grains make your body acidic.
 
This is a list of the alkaline musts:
Artichoke
Asparagus
Broccoli
Beetroot
Dates
Figs
Cauliflower
Fennel
Lemon
Kale
Spinach
Watercress
Avoid:
Processed foods, sugar, dairy, meat, eggs, alcohol, most grains, caffeine, as well as soy, processed corn, safflower and sunflower oils, hydrogenated oil and margarine,

7-Day Alkaline Diet Plan

Day 1


Chia and Strawberry Quinoa

INGREDIENTS:
1 cup cooked quinoa
For the Strawberry Chia:
4 Tbsp chia seeds
1 1/3 cup your favorite non-dairy milk
3/4 cup quartered strawberries
1/2 Tbsp coconut sugar, optional
Toppings:
4 to 6 quartered strawberries ( 2 to 3 per portion)
2 to 4 Tbsp pecans ( 1 to 2 Tbsp per portion)
2 to 4 Tbsp unsweetened shredded coconut ( 1 to 2 Tbsp per portion)
INSTRUCTIONS:
To prepare the strawberry chia, add the strawberries, milk of your choice, and coconut sugar (if using) to a blender and puree until smooth. Pour the mixture into a jar or a glass container and add the chia seeds. Mix well until all chia seeds are covered with the liquid. Cover with a tight lid and leave in the fridge overnight.
In the morning, place the chia seeds in a bowl. Add the quinoa, quartered strawberries, pecans, and shredded coconut.


Sweet and Savory Salad
Ingredients:
½ cucumber, sliced
1 avocado, cubed
1 large head of butter lettuce, washed
1 pomegranate, seeded or 1/3 cup seeds
¼ cup shelled pistachios, chopped
Dressing Ingredients:
1 garlic clove, minced
¼ cup apple cider vinegar
½ cup extra virgin olive oil
Instructions:
In a bowl, tear the lettuce, and add the ingredients. In the end, add the dressing.
Roasted Sweet Potatoes and Parsnips
Ingredients:
1 1/4 pounds sweet potatoes, cut into 1/2-inch thick pieces
1 1/4 pounds parsnips
2 tablespoons olive oil
Coarse salt and ground pepper
1 tablespoon Dijon mustard
Chopped parsley
2 tablespoons pure maple syrup
Instructions :
Peel and cut the parsnips, and preheat the oven to 450 degrees. Toss the parsnips on a rimmed baking sheet, along with the sweet potatoes. Season with oil, salt, and pepper. Roast for half an hour, until they become golden and tender.
In a smaller bowl, mix the mustard and maple syrup, and pour the mixture over the vegetables. Sprinkle with parsley.
Day 2
Vegan Apple Parfait
Ingredients:
1 cup chopped apples
1/3 cup chia seeds (soaked)
½ cup soaked raw cashews (soak 20 mins-1 hour)
½ cup unsweetened coconut milk
½ teaspoon vanilla extract
1 tablespoon hemp seeds
Instructions:
Blend the coconut milk, cashews, and vanilla together. In a small cup, layer the ingredients, first pour the cashew cream, then the apples, and the chia seeds and hemp seeds on the top.
Avocado Wrap
Ingredients:
½ avocado
1 teaspoon chopped basil
Small handful of spinach
1 tomato, sliced or chopped
1 butter lettuce or collard leaf bunch
1 teaspoon cilantro, chopped
¼ red onion, diced
Sea salt and pepper
Instructions:
Spread the avocado onto the leaf, add the toppings, and fold in half.
Lunch: Kale Pesto Pasta
Ingredients:
1 bunch kale
2 cups fresh basil
1⁄4 cup extra virgin olive oil
1⁄2 cup walnuts
2 limes, fresh squeezed
Sea salt and pepper
1 zucchini, noodled (spiralizer)
Optional: garnish with sliced asparagus, spinach leaves, and tomato
Directions:
The night before, soak walnuts to improve absorption. Put all ingredients in a blender or food processor, and blend until you get a cream consistency. Add to zucchini noodles and enjoy!
Brussels Sprouts with Red Peppers
Ingredients:
1 ½ pounds Brussels sprouts, smaller
2 plump garlic cloves (to taste), minced
1 medium red bell pepper, cut in small dices
1 tablespoon finely chopped or grated lemon zest
Salt
4 tablespoons extra virgin olive oil
1 to 2 tablespoons finely chopped mint (to taste)
Instructions:
You should initially trim the Brussels sprouts at the base, in order to get rid of the unattached leaves. Then, cut them in halves and put them in a larger bowl.
Add a tablespoon of olive oil, and season with salt. Then, preheat the oven to 400 degrees and line a sheet pan with parchment. Over medium heat, heat 2 tablespoons olive oil in a large, heavy skillet.
Add the Brussels sprout halves, cut side down, and sear until they get a nice brown color, about 3 to 5 minutes.
Then, transfer them to a baking sheet, put them side down, and repeat with the other sprouts. Put the baking sheet in oven and roast until they become tender, for another 10 minutes.
Over medium heat, heat the oil and add the red pepper, stir often, and cook it for 5 minutes. Add the garlic and cook for another minute. Add the roasted Brussels sprouts, stir again, and then add the mint, lemon zest, and freshly ground pepper. Heat a bit and season. Enjoy!

Day 3

Kale caesar salad

1 very large bunch of curly Kale
1 cup sunflower seeds (save a few for a garnish if desired)
1/3 cup almond nuts, raw
1/8 tsp chipotle powder or to you liking – it’s spicy
1/2 tsp smoked paprika
2 garlic cloves
1 1/4 filtered water
1 1/2 tsp agave syrup (substitute to rice malt syrup if you’re sugar free)
1/2 tsp sea salt
Instructions
Wash and pat dry kale leaves, removing center membrane just up to where it thins out, tearing kale leaf into bite size pieces. Place in a very large bowl. Measure remaining ingredients into blender and combine until creamy and smooth. Pour half the mixture over the kale leaves. Using two spoons or your hands, toss kale to coat, adding remaining mixture and ensuring that leaves are coated in folds and curls,working the mixture thru the leaves really well. Allow to stand for 10 minutes to tenderize the kale leaves. Plate the greens and sprinkle with sunflower seeds if desired.

Day 4

Coriander and Avocado Soup

Raw Green Veggie Soup w/ Avocado & Cilantro
Please use Organic Veggies:)
1 avocado
1 small zucchini, chopped
2 stalks celery, chopped
2 cups raw spinach
1/4 cup fresh parsley
1/2 cup fresh cilantro
2 slices green pepper
1/8 cup raw onion, chopped
1 small clove garlic
1/4 cup raw almonds, preferably soaked over night and rinsed
1/4 tsp sea salt to taste
1 1/2 cups filtered water
juice of 1/2 to 1 lemon
1 small watermelon radish for garnish, diced small
InstructionsPlace all the ingredients in the blender except the sea salt and process to desired consistency and warmth if you have a Vitamix. If you have a regular blender you may pour into a sauce pan and gently warm over low heat until just warm enough to enjoy but not hot. Adjust seasoning further with sea salt to your liking and add a squeeze of lime juice to brighten the flavour if you wish, garnish with radish and enjoy!

Day 5

Kale and rainbow Swiss chard frittata

Ingredients
2 Tbs extra virgin olive oil 1 shallot, finely chopped
2 leeks, diced 1 bunch rainbow-coloured Swiss chard
1 small bunch kale
zest of half a lemon
half a teaspoon of each, ground cumin and coriander
1 pinch chilli flakes, optional
6 eggs
100 g mozzarella, grated 60 g feta salt and pepper toasted pine nuts, optional
Instructions
Preheat the oven to 180ºC. Rinse the chard and kale under cold water and pat dry. Remove the hard central stems from both vegetables. Layer all the leaves together, roll into a tight cylinder shape and chop into thin strips.
Heat the olive oil in a large frying pan and sauté the shallot until it is softened and slightly coloured. Add the leeks and cook for 2 more minutes. Now pile all the chard and kale into the pan and cook on a medium high heat until the vegetables start to wilt down. Add the lemon zest, cumin, coriander and chilli. Season with salt and pepper.
In a separate bowl, whisk together the eggs and season lightly with salt and pepper. Mix in the Mozzarella, cooked vegetables and chunks of feta cheese. You can pour the mixture back into the same pan. Cover with tinfoil and bake for 15 minutes. Remove the foil and bake for another 20 minutes Turn the oven to grill for a minute or two for a deeply golden top.

Day 6

Antioxidant-Rich, Green, Alkaline Smoothie

Ingredients:
A handful of Kale
A handful of Spinach
2 Broccoli heads
1 Tomato
A handful of Lettuce
1 Avocado
1 Cucumber
1/2 clove Garlic
Juice of 1/2 Lemon
A little water to the texture you like
Instructions
Blend the avocado, cucumber and lemon juice to form a paste, then add the other ingredients.

Day 7

Roasted Cauliflower & Turmeric with Coriander and Mint
Ingredients
1/2 cup coconut oil
1 tablespoon ground cumin
2 teaspoons ground turmeric (preferably organic)
1 large cauliflower, broken down into bitesized florets
1/4 cup pine nuts
2 tablespoons coriander/cilantro, chopped roughly
1 tablespoon mint, chopped roughly
Himalayan salt to taste
Instructions
Preheat the oven to 425°/220°
In a large bowl, combine the coconut oil, cumin, turmeric, 1/2 teaspoon of salt and mix together with your hands (to warm the oil and properly combine everything)
Add in the cauliflower florets and mix it all through so everything gets covered and oily
Spread the cauliflower out onto a large baking tray and put into the preheated oven for around 15-20 minutes until the cauliflower softens and just starts to brown
And while this is cooking, chuck the pine nuts onto a little baking tray and put into the oven too for about a minute to toast them slightly.
To serve, transfer the cauliflower to a large serving bowl and sprinkle with the pine nuts, coriander/cilantro and mint and serve.

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