The 24-Hour Reboot!
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Thomas DeLauer is a well-known health and fitness coach that is most noted for his personal transformation and knowledge in the area of inflammation/nutrition. He has been featured on TV as well as some of the largest Health and Wellness magazines.
Please Read This Before Starting This is not a series of random foods, there is a valid reason behind why these specific foods at a given time How many times have you wanted to take control of your diet, but the daunting thoughts of how much you have to erase before you ever have a desire outcome seem to take over? You’re not alone. That’s how I felt… You are going to see some food combinations that may seem a bit unconventional, but I want you to find the motivation to stick through this for one day. The purpose of this reboot isn’t to necessarily help you lose a lot of weight in 1-day, but rather to help your body be in a prime position to transition into the right eating habits
It is difficult to start eating well and have it make a difference when your body still has a negative balance of the unhealthy foods in your body. The first step is always to give yourself a clean slate to work with.
Although you will likely see and feel some tremendous results with this 24 hour cleanse, just note that the magic takes place when you continue to eat an anti-inflammatory diet that allows you to get the most out of your nutrients.
This program is a KICKSTART to the way you feel when you give yourself a clean slate to work with.
Purpose of the 1-Day Reboot When you have excess inflammation in your body, it can cause intestinal inflammation. This, in turn makes it difficult to absorb nutrients and therefore spikes cortisol levels, when this happens, your metabolism can slow down causing a whole world of problems! I’m not a huge believer in taking a bunch of supplements or drugs to fix a problem. The thing is, the science is there to prove that just by eating the right foods at the right time during the day can really turn things around. Look, this is a free program that I put out there to help as many people as possible. It’s effective, but it’s not going to turn around your health for you… you need to take that into your own hands. What this cleanse protocol CAN do for you is this: Give you the clean slate and lowered levels of inflammation that are required to get the most out of your diet! After this reboot you will likely be absorbing more nutrients, which means your metabolism will rage faster and if you choose the right steps at the end of the program, you can make leaps and bounds above what you would otherwise.
Rules That are VERY Important • Review the Entire Program before Starting so that You know what to get from the Store • Try to do about 15 Minutes of Easy Cardio on an empty stomach the day that you do your reboot (this mobilizes free fatty acids and helps your body burn a bit more fat) • The foods really should be all organic. I know they cost a bit more, but it is worth it, especially for one day! The thing is, organic foods don’t cause the inflammatory reaction within our bodies. • You’re going to have to STAY AWAY FROM GLUTEN, GRAINS and DAIRY for at least this one day! • There is a good chance you’ll feel typical detox symptoms during the reboot, but that’s okay. You might get a slight headache, you might even get a bit of an upset stomach, but that’s your body working overtime to fight inflammatory responses! • If you feel dizzy, or weak, give yourself a bit of honey or blueberries as a first measure of action.
• Make Sure You Drink at least 0.75oz of Water per Lb of Bodyweight! As with any program, if you feel exceptionally dizzy or weak, contact a health professional.
How You Transition Out of The Reboot is Critical – PLEASE READ How many times have you done a cleanse and rebounded worse after the cleanse?? Let’s make sure that doesn’t happen! Look, as much as I would love to ask you to support what I do and try my full 7-day reboot, I really just want to make sure you have success with this program. Honestly, it pays dividends to see people have success with this program and get motivated to start making the right changes. Here’s a few tips on how to transition out of the Reboot:
1) Continue to Drink 0.75oz per Lb of Body Weight for 5 Days 2) Do Not consume more than 2500mg Sodium for 5 days (unless required for a condition) 3) SLOWLY increase the amount of food that you consume after coming off the reboot. DO NOT BOUNCE right back to old habits, that is a recipe for weight and bloat rebound 4) Phase out the high amounts of fruit, and begin to introduce more in the way of fats like coconut oil, almond butter, olive oil and even nuts like brazil nuts and walnuts.
If You are interested in transitioning into the Full 7-Day Cleanse that helps you transition a bit more, I do recommend you give it a try. If it doesn’t work, I have a 100% quality assurance refund policy. Take Advantage of the 7-Day Organic Total Body Reboot by CLICKING HERE
Quick Shopping List For You * Organic Blueberries * Organic Honeydew Melon or Cantaloupe * Asparagus * Swiss Chard * Cucumber * Celery * 1 Organic Lemon * Protein of Choice (preferred Organic Cage Free Eggs * (For Vegetarians) Red Split Lentils * Coconut Oil * Agave Syrup or Honey * Cayenne Pepper * Cinnamon * Himalayan Pink Salt * Apple Cider Vinegar
Breakfast Breakfast: Start with 2 Tbsp Apple Cider Vinegar and Juice of 1 Lemon with 8oz Water • Organic Blueberries OR Organic Honeydew Melon 2oz TOTAL Fruit for every 50lbs of bodyweight! I know it sounds like a lot, but this is for GOOD REASON! You can blend these too! • 2 Stalks of Asparagus for Every 50lbs of Bodyweight This is to ensure that your kidneys get flushed of excess calcium so that magnesium stores in the body can do their magic. • 1 Tbsp of Organic Agave Nectar • SMALL Serving of Protein (Organic Eggs Preferred) Good Rule of Thumb is about 5g of Protein for every 50lbs of bodyweight. Protein is very important in this case. This is where lots of detox programs go wrong. You need protein to keep the metabolism functioning properly on a reboot. o Alternative for Vegetarians or Vegans – ½ Cup Red Split Lentils • 1 Tsp of Cinnamon On the Berries or in Smoothie to help carbohydrate metabolism • 1/2 Tsp Himalayan Pink Salt – This is to help keep your minerals balanced throughout the day and to help with adrenal function. • ½ Tsp of Cayenne Stimulates the metabolism to process the impurities and reduce inflammation.
1 Day Reboot Lunch Eaten about 4-5 Hours Later: • Organic Swiss Chard Roughly about 1 cup, but can go as high as 2.5 cups) • PROTEIN, about HALF the size of your fist this meal • We don’t need much here, all we are trying to do is keep amino acid levels higher • 1oz of Berries or Melon for Every 50 Lb.Lbs of Bodyweight • 1 Tbsp Organic Coconut Oil The purpose here is to give your body medium chain triglycerides that it needs to mobilize free fatty acids (helps you burn fat) • ½ tsp of Cayenne Pepper Sprinkled on protein OR Swiss Chard
Alternative Lunch (Juice) If you’d feel better juicing your lunch, try this one out! If you don’t have a juicer, you’re better off opting for the whole-food meal above. •
Juice of 2x Cucumbers (organic), 1x Small Knuckle of Ginger Root, Juice of 1 Beet(Organic), 1/2 Cup blueberries, 1 tsp Turmeric root, ½ Tsp Cayenne Pepper, 1x stalk of celery
•
Still consume the HALF of a FIST sized portion of protein (organic) or use organic PEA PROTEIN powder.
1 Day Reboot Dinner • No Protein with this Meal • Organic Blueberries or Honeydew/Cantaloupe Melon 2oz per 50lbs of bodyweight. If you opt for cantaloupe, eat the seeds as they are exceptionally high in Omega 3 Fatty Acids. • 1 tsp Cinnamon I recommend putting this on the berries or melon, it is to help with carbohydrate absorption and blood sugar. • 1 Tbsp Organic Coconut Oil Melted or as a plain spoonful. • Juice of 1x Cucumber plus 2x Stalks of Celery This can be eaten straight if you do not have a blender • 2 Tbsp Apple Cider Vinegar Before BEDTIME!
Once you’ve completed the last meal of the day, be sure to drink a fair bit of water before going to bed. It is also a recommendation that you have a bit of magnesium (by way of capsule) to help your body balance out in the way of minerals and electrolytes. If you want to transition out of the Reboot with the right vitamins to refuel your body, you can get a special discount on my Vitamin and Supplement Bundle by Clicking Below.
Get The Special Pricing on Vitamins for after the Reboot Here
Go to the Next Page to Look at the Next Steps!
You’re Feeling Good, What’s Next? Now that you’ve helped reduce the inflammation within your body, you can go right back to eating the way that you were… Or… You can take the opportunity of having a clean system and a purified body and start making some easy changes. You see, now you’re experiencing some new-found energy, your body is absorbing what it needs in the way of nutrients and your metabolism is firing up. But you know the saying, “Rome wasn’t built in a day…” Well the same goes for reducing inflammation and getting healthy. I’ve created an expanded version of this program that walks you through Stepby-Step what you can do for 7-days to dramatically feel better and REALLY kick start your way to better health. It’s called my 7-Day Organic Total Body Reboot and you can
get it by clicking right here!
I designed this with a couple of ph.d friends of mine and it’s the same program that helped me get on my weight loss journey, but also what helped my wife beat her symptoms and get back to being the best version of herself in very little time. You’ve taken the Steps to get healthier, why not take the next step to really feel the way you should.
Click Below and Get Started!
Hey There! Alright, so the Organic Total Body Reboot has some weird foods in it, I’m not going to lie! But it’s the sequence in which you eat these foods that makes all the difference and helps you to reduce inflammation dramatically. So hear me out on some of these foods that I’m having you order, and especially the quantities of those berries… It sounds a bit crazy (and it kind of is), but the stellar results of over 40,000 awesome clients speaks for itself! Do you yourself a favor though, and look through the full program first. It’s good for you to get an idea of what you’re going to be eating so that you can get a good sense of how much to buy, and what not (it varies by how much you weigh and that is what makes this so effective (Because it’s a bit more personalized this way)
7-Day Organic Total Body Reboot Grocery Shopping List • Organic Lemons (You’re going to Need at least 7-14 of These) • Apple Cider Vinegar (One small bottle will suffice) • Organic Protein of Your Choice (Preferred Fish or Cage Free Eggs – You will consume about 0.25oz of Protein for Every Pound of Bodyweight each day) • Organic Berries (Blueberries, Raspberries, Blackberries, Strawberries – You will consume 4oz for every 50lbs of Bodyweight here, it’s A LOT of berries) • Asparagus (No need to be Organic, Asparagus is safe as NON-ORGANIC – You will need 2 stalks for every 50lbs of bodyweight • Organic Coconut Oil • Organic Local Honey • Cayenne Pepper • Organic Kale (or Baby Kale) • Organic Carrots (You’ll use these for juicing, so about 2-3 per day) • Ginger (About 1 Small Knuckle Per Day) • Organic Cucumbers 1-2 per Day • Turmeric Root • Raw Shredded Cabbage (Or Head of Cabbage you can cut up – ½ Cup per day) • Organic Broccoli or Baby Broccoli
OHP
Organic Health Protocol
365
Basic shopping list that you can follow for this first week: Foods with an “**” Indicate a must have food type, others are optional for Best Options
Potential Substitutions Carb Sources
Carb Source Substitutes
**Puffed Rice Cereal or Organic Rice Crispies (type)
Organic Rice Cakes (unsweetened)
**Organic White Rice
Organic Brown Rice, Organic Quinoa
**Red Potatoes
White Potatoes, Fingerling Potatoes
**Organic Black Beans
Organic Pinto Beans, Organic Kidney Beans
**Honey
Agave Syrup
**Sweet Potatoes
Yams
Tapioca Flour
Coconut Flour Fat Sources
Fat Source Substitutes
**Coconut Oil
Avocado Oil, Olive Oil, Palm Oil, Macadamia Nut Oil
**Avocado
There is no solid substitute for Avocado
**Almond Butter
Cashew Butter, Sunflower Nut Butter
**Sprouted Almonds
Sprouted Cashews
**Sprouted Walnuts
No Solid Substitute for Sprouted Walnuts
** Unsweetened Baking Chocolate
No Substitute
Coconut Cream (This is usually in a can) Protein Sources
Protein Alternatives
**Organic Chicken Breast
Organic Turkey Breast
**93% or 99% Lean Ground Chicken/Turkey
No Substitute
**93% Lean Organic or Grass Fed Ground Beef
93% Lean Ground Turkey
**Wild Caught Alaskan Cod
Dover Sole, Responsibly Raised Tilapia, Other White Fish (Wild Caught)
**Wild Caught Salmon
Wild Caught Sea Bass
Higher Fat Cut of Steak (Ribeye, etc)
Higher Fat Poultry (Chicken Thigh, Wing, etc)
ORGANIC Breakfast Sausage (Low Sodium)
Sub for LOW SODIUM Bacon or Tukery Bacon
Pea Protein Powder
Brown Rice Protein Powder NO WHEY PROTEIN
Vegetables and Fruits
Vegetable and Fruit Alternatives
**Kale
Spinach, Mixed Greens NO ICEBERG LETTUCE
**Snap Peas
Green Beans
**Broccoli Sprouts
Radish Sprouts, Other Sprouted Veggies
**Cabbage
Kimchi, Sauerkraut (this is for a pro-biotic)
Zucchini
Squash, Spaghetti Squash, Butternut Squash
Olives **Blueberries
Raspberries, Blackberries
**Strawberries
Apricots, Peaches, Nectarines
OHP
Organic Health Protocol
**Bananas
Plantains
Watermelon
Cantaloupe, HoneyDew Others
Others
**Stevia
MonkFruit Extract
**Chile Powder
Paprika, Bell Pepper
Eggplant Spirulina Apple Cider Vinegar
GET THE COMPLETE PROGRAM:
365
OHP
Organic Health Protocol
365
Basic shopping list that you can follow for weeks 2-4 Foods with an “**” Indicate a must have food type, others are optional for Best Options
Potential Substitutions Carb Sources
Carb Source Substitutes
**Organic White Rice
Organic Brown Rice, Organic Quinoa
**Red Potatoes
White Potatoes, Fingerling Potatoes
**Honey
Agave Syrup
**Sweet Potatoes
Yams
Tapioca Flour
Coconut Flour Fat Sources
Fat Source Substitutes
**Coconut Oil
Avocado Oil, Olive Oil, Palm Oil, Macadamia Nut Oil
**Avocado
There is no solid substitute for Avocado
**Almond Butter
Cashew Butter, Sunflower Nut Butter
**Sprouted Almonds
Sprouted Cashews
**Sprouted Walnuts
No Solid Substitute for Sprouted Walnuts
** Unsweetened Baking Chocolate
No Substitute
Coconut Cream (This is usually in a can) Protein Sources
Protein Alternatives
**Organic Chicken Breast
Organic Turkey Breast
**93% or 99% Lean Ground Chicken/Turkey
No Substitute
**93% Lean Organic or Grass Fed Ground Beef
93% Lean Ground Turkey
**Wild Caught Alaskan Cod
Dover Sole, Responsibly Raised Tilapia, Other White Fish (Wild Caught)
Wild Caught Salmon
Wild Caught Sea Bass
**Lean Cut of Pork or Lean Ground Buffalo (Bison) This is to shock the body with a different source of protein.
Venison or Elk (if available)
Higher Fat Cut of Steak (Ribeye, etc)
Higher Fat Poultry (Chicken Thigh, Wing, etc)
Pea Protein Powder MAKE SURE IT DOESN’T CONTAIN BROWN RICE PROTEIN Vegetables and Fruits
Vegetable and Fruit Alternatives
**Kale
Spinach, Mixed Greens NO ICEBERG LETTUCE
**Snap Peas
Green Beans
**Broccoli Sprouts
Radish Sprouts, Other Sprouted Veggies
**Cabbage
Kimchi, Sauerkraut (this is for a pro-biotic)
Zucchini
Squash, Spaghetti Squash, Butternut Squash
Olives **Blueberries
Raspberries, Blackberries
**Strawberries
Apricots, Peaches, Nectarines
OHP
Organic Health Protocol
**Bananas
Plantains
Watermelon
Cantaloupe, HoneyDew Others
Others
**Stevia
MonkFruit Extract
Spirulina Kombucha For Additional Pro-biotic Effect
Kimchi, Sauerkraut
Apple Cider Vinegar Maca Root Powder
GET THE COMPLETE PROGRAM:
365
OHP
Organic Health Protocol
365
Supplement/Vitamin
Dose and Times per Day
Purpose
Krill Oil 1,250 mg
1 Capsule 3x Daily w/ Meals
Omega 3 Fatty Acids without the Mercury Content
Alpha Lipoic Acid 200mg
1 Capsule 3x Daily w/ Meals
Powerful Antioxidant and Carbohydrate Metabolism
Chromium Picolinate 200mcg
1x 200mcg tab with each meal
Aids in carbohydrate and fat metabolism
Maca Root Powder
1 Tsp – ½ Tbsp 1x per day from week 2 +
Aids in healthy hormone function and metabolism
Digestive Enzymes (Generic)
1 Digestive Enzyme with Each Meal
Helps break down the food that you are consuming to further aid in nutrient absorption
Probiotic Supplement or Acidophilus
2 capsules at end of the day
Helps restore healthy gut bacteria to aid in digestion
Vitamin B-12 Sublingual
1,000mcg 1x per day
Helps nerve function and helps with energy while dieting
Spirulina Greens
2 Tbsp at least once per day
For an extra phytonutrient boost
Vitamin C 500mg
2x Capsules 2x per day
Helps lower cortisol levels so that you can preserve lean muscle
Multivitamin
1x Capusle 1x per Day
To ensure a healthy balance of minerals
Potassium 200mg
1x Capsule 2x per Day
To help with mineral and electrolyte balance
Magnesium 500mg
1x Capsule 1x per Day
Also helps electrolyte balance as nerve and bone function
GET THE COMPLETE PROGRAM:
Sugar Detox Diet by Diane Sanfilippo
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INTRODUCTION Chronic disease affects half of all Americans and accounts for 84 percent of our $3.8 trillion health care bill. This would be depressing except for one simple fact: Most of these chronic illnesses are lifestyle-related diseases. That means they’re preventable, treatable and often even reversible through changes in lifestyle factors like diet, exercise, and stress. More specifically, the food we eat (or don’t eat) is the single biggest driver of chronic illness – everything from heart disease to diabetes, cancer to dementia, arthritis to autoimmunity, and more.
Simply put, food can cause disease, but it also can cure disease.
That’s what the Padillas learned when they did The 10-Day Detox Diet (which they continued for 40 days) and moved on to The Blood Sugar Solution. After seven days Daniel Padilla was out of pain after suffering for 15 years on 15 different medications. After 40 days he was off his meds and felt amazing. And after one year he and his wife, Rebecca, had lost over 160 pounds. Daniel didn’t need one diet for his rheumatoid arthritis, another for his high blood pressure, and yet another for his migraines. He simply needed real food – anti-inflammatory food, detoxifying food, blood-sugar-balancing food, in other words, The 10-Day Detox Diet.
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Breakfast Detox Shake Make a clean shake using unsweetened almond, rice or coconut milk. Tip: Add in a healthy serving of avocado or almond butter. For extra flavor add in fresh or frozen organic berries or a dash of stevia.
Lunch The Detox Diet Prepare a hearty solid meal from the Detox Diet. Get the most out of it by including dark greens, healthy fats, and quality protein.
Dinner The Detox Diet Prepare a hearty solid meal from the Detox Diet. Focus on a slightly lighter meal for dinner. Entree-sized salads are great. See our meal plan for inspiration.
DETOX DIET Foods to include and exclude during your Clean Detox The Detox Diet is the foundation of the entire Clean Detox. It’s a set dietary list designed to avoid the major foods that cause allergies, sensitivities, and digestive problems. Here is a quick snapshot of the major foods you’ll eat and not eat on the Clean Detox:
AUTOIMMUNE DISEASE: THE SOLUTION How The 10-Day Detox Diet Can Help How do you reduce inflammation? Start with the food you eat. A major source of inflammation is processed food, including sugar, flour and low-quality vegetable oils. Gluten, dairy, grains, and beans are often a trigger for autoimmunity. Clearing out all these foods for 10 days (and longer if it is helping) can help reset your system. The 10-Day Detox Diet is naturally anti-inflammatory because it removes these foods and increases all of the wonderful anti-inflammatory nutrients found in so many whole foods. The 10-Day Detox Diet will help you dial down inflammation and provide a solid foundation for healing from autoimmunity. Simply by cooking from the recipes in my cookbook and following The 10-Day Detox Diet program, you will address most of the below 15 Steps to Reverse Autoimmune Disease. Here are the principles I use to get to the root of autoimmunity:
15 Steps to Reverse Autoimmune Disease 1. Cut out the flour and sugar because these are inflammatory foods. 2. Get rid of the gluten. We know gluten can be a trigger for autoimmune disease and can contribute to a leaky gut. 3. Eat the right fats. Increase your intake of anti-inflammatory foods rich in omega-3 fats, including cold water fish, grass-fed beef, walnuts, chia seeds, flax seeds and hemp seeds. 4. Eat the rainbow. Choose a variety of colorful non-starchy vegetables and berries every day. These foods are packed with phytonutrients. 5. Check for hidden food allergens with food sensitivity testing. The 10-Day Detox Diet is designed to eliminate most food allergens. 6. Steer clear of non-organic soy. Some people with autoimmune conditions feel better removing soy. Others can moderately tolerate whole forms of soy like tempeh or tofu. You may want to experiment with soy to see how it affects you. Always opt for non-GMO soy.
7. Keep your intake of nightshades (tomato, eggplant, peppers, etc.) low to moderate in order to lessen the potential for an autoimmune reaction. 8. Take supplements (see “WHAT TO TAKE: Supplements” below for exactly which products to take) to help boost levels of omega-3 fatty acids, vitamin D, vitamin C, zinc, magnesium, probiotics, curcumin, and antioxidants – all of which are instrumental in calming down an overactive immune system. 9. Exercise is a natural anti-inflammatory. Move your body regularly and appropriately for your physiology. 10. Manage your stress. Practice deep relaxation through yoga, breathwork, biofeedback, or massage because stress worsens the immune response. 11. Check for hidden infections like yeast, viruses, bacteria, and Lyme with the help of a doctor and treat them. 12. Get checked for heavy metal toxicity. Mercury and other metals can trigger autoimmunity. 13. Fix your gut by working with a Functional Medicine practitioner. 14. Tell your doctor about Functional Medicine, encourage him or her to get trained, or buy them a Textbook of Functional Medicine as a holiday present. Go to www.functionalmedicine.org for more information. 15. See my guide on How to Work With Your Doctor To Get What You Need to learn what tests you need and how to get them.
Remember, our bodies are not defective. You can thrive and be healthy by paying attention to a few natural laws of biology. You don’t need drugs to survive!
What to Eat: The 10-DAY DETOX DIET MEAL PLAN Below is your step-by-step meal plan. All recipes can be found in The 10-Day Detox Diet Cookbook.
DAY 1 BREAKFAST: Strawberry-Almond-Coconut Smoothie (pg. 64) LUNCH: Dr. Hyman’s Super Salad Bar (pg. 85) SNACKS: ¼ cup almonds, Cucumber–Kale Smoothie (pg. 272) DINNER: Roasted Salmon and Asparagus with Herb–Avocado Mash (pg. 156) and Wild Mushroom Sauté (pg. 258)
DAY 2 BREAKFAST: Açaí Smoothie (pg. 66) LUNCH: Shrimp and Snow Pea Salad (pg. 98) SNACKS: ¼ cup walnuts, Roasted Vegetables with Artichoke Hummus (pg. 278) DINNER: Yellow Curry with Chicken Meatballs (pg. 198) and Cauliflower “Rice” (pg. 264)
DAY 3 BREAKFAST: Turkey Sausage Patties (pg. 79) with a side of scrambled or poached eggs LUNCH: Brussels Sprouts and Broccoli Slaw with Seared Scallops (pg. 91) SNACKS: ¼ cup cashews, Roasted Vegetables with Artichoke Hummus (pg. 278) DINNER: Slow-Cooked Brisket with Fennel and Onions (pg. 219) and Wilted Mizuna with Walnuts (pg. 257)
DAY 4 BREAKFAST: Leftover Sausage patties with a side of scrambled or poached eggs LUNCH: Mustard Greens with Grilled Salmon (pg. 96) SNACKS: ¼ cup pecans, Creamy Herbed Tahini Dip (pg. 281) with vegetables DINNER: Pacific Coast Bouillabaisse (pg. 137) with Green Beans and Almonds (pg. 254)
DAY 5 BREAKFAST: Cocoa–Almond Smoothie (pg. 69) LUNCH: Chicken Salad in Endive Cups (pg. 108) with Arugula and Fennel Salad (pg. 252) SNACKS: ¼ cup almonds, Creamy Herbed Tahini Dip (pg. 281) with vegetables DINNER: Thai Green Curry with Soft-Shell Crabs (pg. 143) and Wilted Mizuna with Walnuts (pg. 257)
DAY 6 BREAKFAST: Spinach–Mushroom–Asparagus Strata (pg. 82) LUNCH: Thai Chicken Noodle Soup (pg. 130) with Arugula and Fennel Salad (pg. 252) SNACKS: ¼ cup hazelnuts, Warm Herbed Olives (pg. 284) with fresh vegetables DINNER: Lamb and Mustard Green Stir-Fry (pg. 243) and Swiss Chard with Pine Nuts and Scallions (pg. 256)
DAY 7 BREAKFAST: Wild Mushroom and Leek Frittata (pg. 77) LUNCH: Seaweed Salad with Poached Shrimp (pg. 104) SNACKS: ¼ cup pumpkin seeds, Warm Herbed Olives (pg. 284) with fresh vegetables DINNER: Whole Snapper Stuffed with Scallion and Ginger (pg. 165) and Mashed Cauliflower with Horseradish (pg. 265) DAY 8 BREAKFAST: Açaí Smoothie (pg. 66) LUNCH: Dr. Hyman’s Super Salad Bar (pg. 85) SNACKS: ¼ cup walnuts, Gua–Kale-Mole (pg. 285) with fresh vegetables DINNER: Chili-Spiced Turkey Meatloaf with Roasted Carrot Salad (pg. 210) and Zucchini Ribbons with Pearl Onions and Cardamom (pg. 268) DAY 9 BREAKFAST: Strawberry-Almond-Coconut Smoothie (pg. 64) LUNCH: Leftover Meatloaf and side salad SNACKS: ¼ cup sunflower seeds, Gua-Kale-Mole (pg. 285) with fresh vegetables DINNER: Tandoori Shrimp with Indian–Spiced Cabbage (pg. 145) and Jicama Fries (pg. 271) DAY 10 BREAKFAST: Açaí Smoothie (pg. 66) LUNCH: Dr. Hyman’s Super Salad Bar (pg. 85) SNACKS: ¼ cup pine nuts, Lemony Cashew-Tahini Dip (pg. 288) with fresh vegetables DINNER: Forty-Clove Baked Chicken with Swiss Chard (pg. 179) and Shredded Brussels Sprouts with Warm Walnut Dressing (pg. 255)
THE 10–DAY DETOX DIET ROADMAP Welcome to The 10-Day Detox Diet! I’m so glad you are ready to take back your health and applaud you for jumping on board. If you are curious about the role your food choices play in your health, then you are on the right track. I have spent my career researching the effect of food on health, and the evidence is clear that food is medicine and what you put on your fork has everything to do with how you look and feel! The 10-Day Detox Diet is about rethinking your approach to food, and helping you understand that food is way more than just calories, it is information. In fact it is the most powerful medicine to heal and achieve an ideal weight. That is if you choose the right information. And that is what The 10-Day Diet Diet is all about. It promotes healthy, sustainable weight loss and lifelong health and wellness. I created this Roadmap as a companion to The 10-Day Detox Diet Cookbook. It is meant to be a quick reference sheet to help you become comfortable with the healthy, wholesome and delicious ingredients you will be using for the next 10 days. It provides a clear guide to portion size and to the frequency of your meals and snacks. I hope this Roadmap helps you get started on your journey and that it comes in handy when you need a quick reminder that you can do this! Enjoy the ride!
ABOUT THE 10–DAY DETOX DIET The 10-Day Detox Diet was created so I could teach you how easy, fast and delicious it can be to lose weight and create health. Just follow this scientifically proven program, and in 10 days not only can you lose up to 10 pounds, but you can also put an end to chronic health problems including type 2 diabetes, asthma, joint pain, digestive problems, autoimmune disease, headaches, brain fog, allergies, acne, eczema and even sexual dysfunction. How is that possible? Because what makes you sick makes you fat, and what makes you fat makes you sick. It’s all connected. You know when your computer freezes up? What do you do? You reboot. Well, the 10-Day Detox Diet does the same thing for your metabolism—by following my scientifically proven diet and lifestyle practices, we can reset your metabolism to function as it was designed to. You’ll lose weight without going hungry, and clear up a whole list of health symptoms without fad diets or dangerous pills. And all it takes is 10 days.
IT’S NOT HOW MUCH YOU EAT, IT’S WHAT! What if everything you ever learned about weight loss was wrong? What if losing weight has nothing to do with calories— counting them or cutting them out by sheer willpower? What if, in fact, most health professionals have been giving you the wrong advice—advice that has been making you fat and sick? Could it be we have had it all wrong? Yes! There has been one fatal flaw in our thinking that the amount of calories we eat is more significant to weight management than the quality of those calories. It’s true that, in a vacuum, all calories are the same. A thousand calories of soda and a thousand calories of broccoli burned in a laboratory will release the same amount of energy. But all bets are off when you actually consume the soda or the broccoli. These foods trigger very different biochemical responses in the body—different hormones, neurotransmitters and immune messengers. The same amount of calories has a profoundly different effect on the body. Eating a high-carb, low-fat diet slows down your metabolism. If you restrict your calories, you will end up triggering very ancient biological adaptions that protect us from starvation. You will slow your metabolism and get a lot hungrier. Don’t worry about how much you eat, because you will never be able to control that. Rather, focus on what you eat— the quality of the food and the composition (high in fiber, good quality protein and fat, low in starch and sugar). When you do, you won’t be hungry and your body will shift from fat storage mode to fat burning mode. And, you will prevent most chronic disease—including heart disease, type 2 diabetes, cancer and dementia.
MY EXCLUSIVE APPROACH My 10–Day Detox Diet program and companion cookbook will show you what food to eat, the proper portion sizes to enjoy and the important lifestyle practices to incorporate into your daily routine so you melt away the fat and restore health to your whole body, mind and spirit. I use the science and principles of Functional Medicine, which is the future of medicine–available now. It seeks to identify and address the root causes of disease, and views the body as one integrated system, not a collection of independent organs divided up by medical specialties. It treats the whole system, not just the symptoms. Through my Functional Medicine training, I was taught to treat the patient, not the disease. By shifting the traditional disease-centered practice of medicine to
a patient-centered approach, Functional Medicine practitioners address the whole person, not just an isolated set of symptoms. We look at the interactions among genetic, environmental and lifestyle factors that can influence long-term health and complex, chronic disease. In this way, Functional Medicine supports the unique expression of health and vitality for each individual. While each of you is biologically unique, all of us share common foundations comprising an optimal functioning system. I’ve based this program off of specific commonalities I’ve observed from years of clinical practice and research and made them available to you in my systematic, easy-to-follow 10–Day Detox Diet.
HERE’S WHAT TO EAT DURING EACH PHASE OF YOUR DETOX WHAT TO EAT DURING THE PREP PHASE (THE 2 DAYS LEADING INTO YOUR 1O-DAY DETOX) Low-toxicity animal- or plant-based protein such as: halibut, mussels, wild salmon (canned or fresh), sardines, sable, shrimp, scallops, grass-fed beef, PROTEIN lamb and organic chicken, and nuts and seeds if you want to focus on plantbased proteins High-quality fats and oils such as: Avocado oil, coconut oil, olive oil, expeller FATS pressed sesame oil Low-toxicity vegetables, including sweet potatoes and winter squash VEGETABLES starches FRUIT Low-toxicity fruits. See Dirty Dozen and Clean Fifteen from www.ewg.org SWEETENERS None. Not even artificial sweeteners like aspartame, Splenda or stevia High-quality, full-fat organic dairy (this is eliminated in the 10-Day Detox DAIRY Diet) Whole–kernel grains such as: black rice, brown rice, qinoa, buckwheat GRAINS OR Avoid pasta and other flour-based products Beans are ok, if you tolerate BEANS them, however not sweetened baked beans Purified water, unsweetened herbal tea, seltzer, or mineral water (in moderation) Taper off caffeinated beverages, by cutting intake of BEVERAGES coffee/tea in half on Day One of prep; on Day Two, cut Day One’s intake in half again. This will help reduce withdrawal symptoms No soda, diet soda, sports drinks, fruit juice or alcohol
WHAT TO EAT DURING THE DETOX (10 DAYS)
PROTEIN
Poultry: chicken, turkey, duck, pheasant, Cornish game hen, look for hormone and antibiotic free Seafood: anchovies, clams, cod, crab, flounder/sole, herring, small halibut, mussels, wild salmon (canned or fresh), sardines, sable, shrimp, scallops, trout Eggs: Up to 8 per week, organic or omega 3 eggs only Red or Wild Meat: lamb, beef, bison, venison, ostrich, deer, elk Soy: tofu or tempeh, organic non-GMO only Nuts & Seeds: Nuts: almonds, Brazil, cashews, hazelnuts, macadamia, pecans, pine, pistachios, walnuts, raw cacao Seeds: chia, flax, hemp, pumpkin, sesame, sunflower Nut/Seed Butters: Almond, cashew, pecan, macadamia, walnut Nut Flours: almond meal, coconut flour Oils:
FAT
NONSTARCHY VEGETABLES
FRUIT SWEETENERS DAIRY GRAINS OR BEANS BEVERAGES
For cooking with high heat: coconut, grapeseed, avocado For cooking with moderate heat: olive, grapeseed, unrefined sesame For cooking without heat: flaxseed, extra virgin olive Nuts & Seeds: (See above) Fish: salmon (canned or fresh), sardines, trout, herring, anchovies Produce: avocado, olives, raw cacao, coconut Artichokes, arugula, asparagus, avocado, bean sprouts, beet greens, broccoli, Brussels sprouts, cabbage, cauliflower, celery, chives, collard greens, cucumber, dandelion greens, eggplant, endive, garlic, ginger root, green beans, hearts of palm, kale, kohlrabi, lettuce, mushrooms, mustard greens, onions, parsley, peppers (bell, chili, etc.), radicchio, radish, rutabaga, seaweed, shallots, snap beans, snow peas, spinach, summer squash, Swiss chard, tomatillos, tomatoes, turnips, turnip greens, watercress, zucchini Blackberries, blueberries, cranberries, kiwi, lemons, limes, raspberries None. Not even artificial sweeteners like aspartame, Splenda or stevia None No grains or beans of any kind for 10 days Purified water, herbal tea, seltzer, mineral water (in moderation)
WHAT TO EAT DURING THE DETOX (10 DAYS) Types of Food for The 10–Day Detox Diet
PROTEIN RED OR WILD MEAT FRUIT NUTS OR SEEDS NON-STARCHY VEGETABLES HEALTHY FATS AND OILS WATER
PORTION SIZE 4-6 ounces
SERVINGS PER DAY 3 daily, plus 2, 1-ounce protein-based snacks
limit to 4 to 6 ounces, once or 1-2 per week twice a week ½ cup berries 1 daily ¼ cup or small handful 1 daily ½ cup cooked or 2 cups raw
At least 5-7 daily
1 tablespoon oil, ¼ cup avocado, 3-8 daily olives Half your body weight in ounces, plus 8 ounces more for supplements, and increased needs re: detoxing.
TIPS FOR THE 10–DAY DETOX DIET (as best as your budget affords) • Look for organic, grass- or range-fed, antibiotic- and hormone-free poultry, eggs and meat • Look for small, wild or sustainably-raised, low-mercury, cold-water fish • Choose organic omega-3 eggs from pasture-raised chickens • Choose non-GMO, organic whole food based soy like tofu or tempeh • Look for raw nuts and seeds; avoid those which are cooked in oil or fried • Choose expeller or cold-pressed and unrefined oils
5 TIPS TO ELIMINATE BELLY FAT Did you know that belly fat is not just annoying but also potentially very hazardous to your health? It not only causes belly bulge, love handles, and bloat – it also can lead to serious diseases including heart disease, type 2 diabetes, high blood pressure and strokes. Belly fat is not just there holding up your pants. It is an active organ, filled with cells called adipocytes that release unwanted hormones, brain chemicals and inflammatory signals. These chemical messengers make you hungry, slow your metabolism and promote fat storage, especially more belly fat. It sabotages any effort to lose weight or get healthy. The good news is that I am about to share 5 fast fixes to quickly reduce your belly fat and possibly save your life. My book, The Blood Sugar Solution 10-Day Detox Diet and the 150 recipes in The 10 Day Detox Diet Cookbook are designed to be a foolproof, step-by-step plan to help you achieve this goal. Here’s a quick start guide to getting to the root of your weight and health problems.
5 TIPS TO ELIMINATE BELLY FAT FAST: 1. Go cold turkey and eliminate all sugars from your diet for 10 days. Scan ingredient labels for hidden names of sugar so you can be sure to avoid it at all costs. Look for these sugars in disguise and “just say no” for 10 days (if you find yourself saying “but what about” or “can I just have” then you are likely addicted to sugar and carbs and it is even more reason to go cold turkey and reclaim your hormones, brain chemistry and metabolism. Stop sugar or sugar substitutes by ANY name including agave nectar, high fructose corn syrup, cane syrup, dextrose, fructose, honey, invert sugar (a mixture of glucose and fructose), maltodextrin, malt syrup, maple syrup, raw sugar, sucrose, turbinado sugar, rice syrup, sorbitol, mannitol, aspartame and yes, even stevia. There are more…but these are the main ones to watch for and avoid for at least 10 days.
2. Switch your metabolism into fat-fighting mode. Engage your parasympathetic nervous system to burn fat. Stress makes you fat and relaxing makes you thin. When you deeply relax, your body switches to fat burning and away from fat storage. And it’s easy to do. As easy as breathing. Try practicing deep relaxation for 20 minutes daily or simply focus on deep breathing by doing my Take 5 Deep Breathing activity 3 to 5 times daily. It’s simple. Take five slow deep breaths in to the count of five and out to the count of five, and repeat it five times. And then try it when you wake up, before every meal, and at bedtime.
3. Trick your body. Mix up your routines to keep your body guessing! When you fall into a rut, your body gets used to it and your metabolism starts to slow. To keep your metabolism running smoothly, switch up your daily exercise routine. Keep it new and exciting – one day do interval bike riding, the next day, take a yoga class. And incorporate a variety of whole, fresh foods into your diet. Eating the same thing every day not only bores your taste buds but also contributes to a slow metabolism! 4. Make healthy fat your friend, not your foe. Eat a serving or two of healthy fats (avocado, hemp seeds, flaxseeds, chia seeds, almonds, sardines, salmon, trout, grass-fed meat, omega 3 eggs, olives, coconut oil, tahini, etc.) with every meal to fuel your body. These are antiinflammatory fats, which mean they put out the smoldering fires in your system preventing you from burning fat. They also keep you from being hungry, speed up your metabolism and increase fat burning. Yes, it’s true. Fat is not a four letter word. In fact, fat is key to helping your body lose belly fat and lose weight. 5. Restore nutrient deficiencies. Our society is overfed and undernourished. Being deficient in key minerals (such as magnesium, selenium, zinc, calcium, and potassium), vitamins (like D3, B6, B12 and folate) and essential fatty acids can slow down your metabolic function and roadblock your weight loss. You need nutrients to run your metabolism, so make sure you eat a whole foods diet and supplement with high-quality nutritional supplements, as needed.
10-DAY DETOX DIET RECIPES
MEDITERRANEAN BREAKFAST WRAP Prep Time: 15 minutes | Cook Time: 12 minutes | Serves: 4 Ingredients: 4 omega-3 eggs, whisked 1 tablespoon extra virgin olive oil ½ cup onion, diced 2 cloves garlic, minced 1 cup greens of choice (spinach, kale, watercress, chard, etc.), chopped ¼ cup sun-dried tomatoes, diced ¼ cup kalamata olives, diced ½ teaspoon dried basil Dash cayenne pepper Sea salt and black pepper to taste 8 slices roast turkey breast, organic if possible ¼ cup hummus 1 avocado, sliced into 8 segments
Instructions: 1. Keep whisked eggs in a bowl at room temperature. 2. Heat oil over medium-high heat and sauté onion for 2 minutes, or until softened. Reduce heat to medium-low. 3. Add garlic and stir to combine. Add greens, tomatoes, olives and seasonings. Cook for another 2 minutes, stirring frequently. 4. Add eggs to mixture and scramble. 5. Turn heat off. 6. Layer 2 slices of turkey together. Spread a layer of hummus on top. Place a little egg mixture on one-half of the turkey breast and then roll the rest of the turkey around the egg mixture. 7. If desired, place back into skillet and cook the wrap until the turkey is warmed through, or eat as-is. Spread any leftover egg mixture over the top. 8. Top with avocado and serve with a side of berries. Nutritional analysis per serving (1 wrap): calories 324, fat 24 g, saturated fat 5 g, cholesterol 343 mg, fiber 5 g, protein 20 g, carbohydrate 7 g, sodium 493 mg Nutritional analysis per serving (1 wrap with ½ cup berries): calories 365, fat 24 g, saturated fat 5 g, cholesterol 343 mg, fiber 7 g, protein 21 g, carbohydrate 17 g, sodium 499 mg
What to Do: Other lifestyle factors Exercise I encourage 30 to 45 minutes of cardiovascular exercise at least six times a week. You may try interval training (a good example is “wind sprints,” which are described in The Blood Sugar Solution) if you are feeling stronger. I also encourage strength training to build muscle and reduce body fat composition. Exercise is not a luxury. It’s a necessity when it comes to preventing almost all chronic disease, from heart disease to cancer, from dementia to diabetes, from osteoporosis to osteoarthritis. You cannot age successfully without it. It is simply how we are designed.
Reduce Stress Stress alone can cause many chronic diseases. Take a heart attack. Stress often triggers a cascade of events that cause a heart attack by creating inflammation, causing high blood pressure, and even making your blood more likely to clot. Finding ways to manage stress and to relax is essential for dealing with nearly all chronic health conditions. Learn to reduce stress by doing regular relaxation exercises such as yoga, tai chi, meditation, breathing, guided imagery, or whatever it takes to engage the relaxation nervous system, which can lower your inflammation and blood sugar levels as well as increase metabolism and help with your overall health. Try classes, buy CDs (you can try my Ultra Calm audio program), try therapy, or just go out and have fun. Do whatever it takes to hit the pause button on a daily basis and maintain your health.
Sleep I used to think that “MD” stood for “medical deity” and meant I didn’t have to follow the same sleep rules as every other human being. I stayed up late working long shifts in the emergency room, ignoring the demands of my body. It wasn’t until I learned that shift work leads to a shortened life expectancy that I quit. Unfortunately, our lives are infiltrated with constant stimuli that keep us revved up until the moment we go to bed. It’s no wonder so many of us have trouble getting restful sleep. Instead of pushing through until your head hits the pillow, try to take a little “holiday” in the two hours before bed. Create a sleep ritual – a special set of little things you do before bed – in order to guide your body into a deep, healing sleep.
Here are some tips on how to restore your natural sleep rhythm. It may take weeks or months, but using these tools in a coordinated way will eventually reset your biological rhythms: • Practice the regular rhythms of sleep. Go to bed and wake up at the same time each day. • Use your bed for sleep and romance only, not for television or even reading. • Create an aesthetic environment that encourages sleep. Use serene and restful colors and eliminate clutter and distraction. • Create total darkness and quiet. Consider using eyeshades and earplugs. • Avoid caffeine. • Avoid alcohol. It may help you get to sleep initially, but it causes interruptions throughout the night, resulting in poor-quality sleep. • Get at least 20 minutes exposure to daylight daily. The light from the sun enters your eyes and triggers your brain to release specific chemicals and hormones like melatonin that are vital to healthy sleep, mood, and aging. • Eat no later than three hours before bed. Eating a heavy meal prior to bed will lead to a bad night’s sleep. • Don’t exercise vigorously after dinner. It excites the body and makes it more difficult to get to sleep. • Write your worries down. One hour before bed, write down the things that are causing you anxiety and make your to-do list for the next day to reduce your worry. It will free up your mind and energy to move into deep and restful sleep. • Take a hot salt/soda aromatherapy bath. Raising your body temperature before bed helps to induce sleep. A hot bath also relaxes your muscles and reduces tension physically and psychically. By adding 1 to 1 ½ cups Epsom salt (magnesium sulfate) and 1 to 1 ½ cups baking soda (sodium bicarbonate) to your bath, you will gain the benefits of magnesium absorbed through your skin and the alkaline-balancing effects of the baking soda, both of which help with sleep. • Get a massage or stretch before bed. This helps relax the body, making it easier to fall asleep.
• Warm your middle. This raises your core temperature and helps trigger the proper chemistry for sleep. A hot-water bottle, heating pad – or a warm body – can do the trick. • Avoid medications that interfere with sleep. These include sedatives (which are used to treat insomnia, but ultimately lead to dependence and disruption of normal sleep rhythms), antihistamines, stimulants, cold medication, steroids, and headache medication that contains caffeine. • Use herbal therapies. Try 200 mg of passionflower, or 320 mg to 480 mg of valerian root extract standardized to 0.2 percent valerenic acid one hour before bed. • Take 200 mg to 400 mg of magnesium citrate or glycinate before bed. This relaxes the nervous system and muscles. • Other supplements and herbs can be helpful in getting some shuteye. Try calcium, theanine (an amino acid from green tea), GABA, 5-HTP, melatonin, and magnolia. (I like a product called Kavinace UltraPM that has a form of GABA, melatonin, and 5-HTP all in one. It works well for many of my patients.) • Try 1 mg to 3 mg of melatonin at night, which can help stabilize your sleep rhythms. • Get a relaxation, meditation or guided imagery CD. Any of these may help you get to sleep.
Access the Complete Program
Diane Sanfilippo
Alkaline Gourmet Package Cookbooks™ by Emma DeAngela
Acid Alkaline Food Chart & Alkalizing Recipes 45 delicious recipes Including Salads, Soups & Entrees
TABLE OF CONTENTS FOREWORD..............................................................Page 1 ACID ALKALINE FOODS LIST....................................Page 3 SALADS......................................................................Page 9 DRESSINGS................................................................Page 14 SOUPS........................................................................Page 15 ENTREES.....................................................................Page 17
FOREWORD Acidification in the body comes as a result of THREE primary things: 1. Eating too many acidifying foods which create an acid ash in your body. This is where proper diet comes in. By eating a diet of 80% alkalizing foods, you’ll eliminate the production of excess acid in your body. 2. Microforms like bacteria, yeasts and fungi create acidic toxins in your body. Not only that, but they proliferate in an acidic body. So, not only do they “show-up” in an acidic body, they also pollute and further acidify your body. For this reason, it is important to cleanse & detoxify your body in order to jumpstart the process of balancing your pH. 3. You lack proper alkaline buffers such as certain minerals that neutralize acids. By increasing your intake of alkaline-mineral rich water and alkaline supplements, you will replenish your body’s capacity to neutralize excess acids.
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ACIDIC & ALKALIZING FOODS For the purposes of identifying the acid or alkaline potential of foods, we have divided the following list into three basic categories - alkalizing, slightly acidifying, and very acidifying. Even within a single category, however, not all foods are uniformly alkalizing, acidifying, or acid. The classification used here presents foods in a three-column chart. Alkaline foods (vegetables) are divided into very alkalizing, acid but alkalizing, and slightly alkalizing. “Acid but alkalizing” foods are those which are acid by nature because they contain weak acids such as citric acid. However, these acids are easily exhausted in your body, converting to carbon dioxide and water during digestion. They are rich in alkaline minerals, and thus have an alkalizing effect on the body. Fruits are classified as alkalizing, acid but alkalizing, and slightly acidifying. Since most fruits are high in sugar, they fit into the slightly acidifying category. If you are very acidic, it is best to avoid high sugar fruit altogether, or limit your intake to a serving per day. Once your pH becomes balanced, you can eat them in moderation. Dairy products are classified as alkalizing, slightly alkalizing or acidifying. Some refute the fact that dairy products can be alkalizing. This is because they contain lactic acid, which is a weak acid. While it is considered weak, it does contribute to a low oxygen environment and fatigue. The lactic acid in dairy products is produced by bacteria that feed on the sugar (lactose) in it. However, milk contains large amounts of alkaline minerals including calcium, magnesium, and potassium. It also contains phosphorous, which is necessary for calcium utilization. When one of these alkaline minerals, like calcium for example, binds with lactic acid, a neutral salt called calcium lactate is produced. Thus, while milk contains lactic acid, it also contains the minerals required to buffer it… and then some. The fresher the product is, the less amount of lactic acid it will contain, and the more alkalizing it will be. Grains and breads are classified as alkalizing, slightly acidifying and acidifying. Most grains are slightly acidifying. When mixed with vegetables, however, they make for a great alkalizing meal. Meats and fish are classified as slightly acidifying, acidifying, and very acidifying. Some meats, of course are more acid producing than others. As a rule, these foods should be avoided until your body gets back into balance. In order to maintain proper pH, you should eat them in moderation. The classification on these charts can serve as a useful guide for taking the first steps towards developing a healthier pH balanced diet and lifestyle.. Tip! While eating a healthy diet plays a fundamental role in the process of pH balancing, there are a few things you can do to get a jumpstart: 1. Cleanse your body (colon, lymph, liver, kidneys). 2. Hydrate! Drink PLENTY of water... Especially alkaline water. 3. Supplement your diet with alkalizing nutritional supplements.
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ACIDIC & ALKALINE FOODS Try to eat 80% (or more) alkalizing foods and 20% (or less) acidifying foods Note: * "Acid but Alkalizing" foods are weak acid foods that contain weak acids. While their pH is acidic, these foods have an alkalizing effect in your body. This is because the weak acids (ie. citric acid) convert to water and carbon dioxide in your body. The carbon dioxide is expelled through your breath.
VEGETABLES VERY ALKALIZING avocado beet greens broccoli Brussels sprouts carrots celery stalks chives corn
cucumber edible gourds fennel garlic grasses (ie wheatgrass) green beans green cabbage leeks
leeks peas peppers potato radish red beets red cabbage rhubarb
salad greens spinach squash sweet potatoes turnips watercress yellow beans Zucchini
* ACID BUT ALKALIZING Sour Pickles
Tomato
SLIGHTLY ALKALIZING artichokes brussels sprouts
cauliflower lettuce
onion peas
DRIED FRUITS SLIGHTLY ALKALIZING apricots bananas
dates raisins
SLIGHTLY ACIDIFYING apples figs
mangos peaches
pears pineapple
prunes dates
raisins
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ACIDIC & ALKALINE FOODS BEANS & LEGUMES ALKALIZING navy beans soy beans
soy nuts soy sprouts
white beans
SLIGHTLY ALKALIZING lentils kidney beans
tofu dried peas
mung beans
SLIGHTLY ALKALIZING chickpeas (garbanzo beans) red beans
FRESH FRUITS SLIGHTLY ALKALIZING coconut sour cherries watermelon
* bananas - the riper they get, the more acidifying they become
ACID BUT ALKALIZING grapefruit lemons limes
SLIGHTLY ACIDIFYING apples apricots blueberries cantaloupe cranberries
dates figs gooseberries grapes kiwis
mangos melons mulberries nectarines oranges
oranges papayas peaches pears pineapples
tangerines plums raspberries red currant strawberries sweet cherries
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ACIDIC & ALKALINE FOODS CEREAL GRAIN AND BREADS ALKALIZING buckwheat
SLIGHTLY ACIDIFYING barley brown rice dark bread granola
millet oatmeal oats quinoa
rye spelt whole grain crackers whole grain pasta
whole-grain bread (without yeast) whole-grain cereals
ACIDIFYING cakes cookies couscous dark bread commercial cereals
cookies couscous crackers - white flour millet pasta - white flour
pies semolina sweetened granola wheat white bread
white rice yeast bread
Continued on next page.
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ACIDIC & ALKALINE FOODS DAIRY PRODUCTS ALKALIZING acidophilus milk banana smoothie
fresh butter fresh buttermilk
fresh cheese fresh whey
raw whole milk
SLIGHTLY ALKALIZING brie drained cheese fresh yogurt fruit smoothie pasteurized milk provolone
slightly aged whey swiss yogurt drinks dark bread granola millet
oatmeal oats quinoa rye spelt whole grain crackers
whole grain pasta whole-grain bread (without yeast) whole-grain cereals
aged whey aged yogurt chocolate milk
cooked butter cream dextrogyre yogurt
ultra pasteurized milk kefir parmesan cheese sweetened yogurt w/ fruit
ACIDIFYING aged brie aged buttermilk aged cheeses
Note: Some refute the fact that dairy products can be alkalizing. This is because they contain lactic acid, which is a weak acid. While it is considered weak, it does contribute to a low oxygen environment and fatigue. The lactic acid in dairy products is produced by bacteria that feed on the sugar (lactose) in it. However, milk contains large amounts of alkaline minerals including calcium, magnesium, and potassium. It also contains phosphorous, which is necessary for calcium utilization. When one of these alkaline minerals, like calcium for example, binds with lactic acid, a neutral salt called calcium lactate is produced. Thus, while milk contains lactic acid, it also contains the minerals required to buffer it… and then some.The fresher the product is, the less amount of lactic acid it will contain, and the more alkalizing it will be.
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ACIDIC & ALKALINE FOODS MEAT AND FISH SLIGHTLY ACIDIFYING oysters pike salmon
bass flounder liver
sole trout walleye
ACIDIFYING chicken catfish egg yolk
halibut mahi mahi mussels
organ meats tuna turkey
VERY ACIDIFYING beef carp cold cuts
crab herring lamb
lobster mackerel pork
shrimp veal whole eggs
MISCELLANEOUS FOODS ALKALIZING apple cider vinegar * cold pressed vegetable oils green herbs
sea salt stevia table salt
* apple cider vinegar is alkalizing because the acetic acid in it is a weak acid, and easily exhausted. The remaining components are alkalizing.
SLIGHTLY ACIDIFYING brown rice syrup fructose heat pressed
vegetable oils honey maple syrup
pickles raw cane sugar vinegar
ACIDIFYING artificial sweeteners
capers
lard
mushrooms
brown sugar
heated oils
margarine
mustard
processed foods
hydrogenated oils
mayonnaise
pickles
canned foods
ketchup
molasses
pimentos
white sugar
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ACIDIC & ALKALINE FOODS BEVERAGES ALKALIZING almond milk fresh lemonade fresh vegetable juice
green tea
mint tea soy milk tomato juice
water with a pH of 7+ *(from grasses)
SLIGHTLY ACIDIFYING filtered water
green tea
tap water - depending on how treated
ACIDIFYING beer black tea carbonated water
cocoa coffee commercial juices
commercial lemonade hot chocolate liquor
liquor sodas wine
Now for the delicious recipies!
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ALKALIZING RECIPIES SALADS ROMINI SALAD 1 med. Red-Leaf Lettuce 1 med. Romaine Lettuce 2 med. Zucchini, thinly sliced ¾ cup Radishes, sliced 2-3 Green Onions, sliced
DRESSING ¼ cup Flax Seed Oil 2 tbs. Sea Salt Crushed Garlic clove (to taste) Pinch of dried Tarragon Leaves
SPICY ASIAN NOODLE SALAD ½ package thin Buckwheat Soba Noodles ½ cup green onion 10 pieces tofu (optional) 1 stalk celery, chopped ½ cup Mung bean sprouts ½ cup red pepper, chopped ½ cup raw almonds, chopped
DRESSING 4 tablespoons sesame oil 2 tablespoons Bragg® Aminos ¼ tablespoon hot chili oil Cook the noodles, drain, and rinse in cold water. Mix the Sesame oil, Bragg® Aminos, and hot chili oil. Add the dressing to the noodles and toss well. Cover and chill for several hours or overnight. Just prior to serving, stir in the vegetables, and top off with the almonds.
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ALKALIZING RECIPIES SALADS CABBAGE PATCH SALAD 2 cups Red Cabbage, thinly sliced 2 cups Green Cabbage, thinly sliced 1 Carrot, grated 1 Red Pepper, slivered 1 Yellow Pepper, slivered 1 Green Pepper, slivered 1 Orange Pepper, slivered 4 Tbs. Scallions, chopped 4 Tbs. Parsley, minced ¼ cup Lemon Juice 3 Tbs. Water 1 Tbs. Oil (Extra Virgin Olive, Flax Seed, or Udo's Choice) 1-2 tsp. dried Red Chili Pepper Dash of Bragg® Liquid Aminos Combine all ingredients, toss thoroughly, cover & refrigerate at least a half-hour before serving.
TRADITIONAL GREEK SALAD ½ head romaine lettuce 1 cucumber, diced 2 tomatoes, diced 5 scallions, diced ½ green pepper, diced 1 cup soy feta cheese
DRESSING 2 tablespoons lime or lemon juice 1 clove garlic, finely chopped 1/8 teaspoon pepper ¼ Teaspoon Sea salt ½ teaspoon oregano 1/3 cup olive oil Wash and cut vegetables. Tear lettuce and place in a large salad bowl. Add cucumbers, tomatoes, scallions, green peppers, and feta cheese. Mix dressing ingredients together and slowly add olive oil. Sprinkle dressing on top of salad.
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ALKALIZING RECIPIES SALADS FRESH SPINACH SALAD 1 head Spinach 2 stalks Celery, chopped ½ cup Cauliflower cut in small pieces 6 Radishes, chopped 2 Shallots, chopped (or 1 small Red Onion) 2 Red Peppers, chopped ½ cup chopped Basil 4 Tbs. Pine Nuts Combine the spinach, celery, cauliflower, radishes, shallots, red peppers, basil, and pine nuts in a large bowl. Toss thoroughly. Top with Essential Dressing.
BROCCOLI SALAD 1 head Broccoli 1 large Red Onion, chopped 1 cup diced Celery 4 chopped Scallions 1/3 cup Flax Oil Dressing or Parsley Dressing Cut broccoli into small pieces. Mix ingredients and chill for one hour.
SUPER FIESTA SALAD 2 tomatoes, sliced 1 cucumber, sliced and peeled 1 each red, green & yellow bell pepper, chopped 1 small red onion, coarsely chopped 1 can diced green chilies ¼ cup fresh cilantro, chopped
3 Tbs. salsa 2 Tbs. lemon juice ½ Tbs. garlic, minced ¼ tsp. pepper ¼ tsp. sea salt ¼ tsp. ground cumin
Combine ingredients and chill for one hour. Serve on a bed of lettuce or with tortilla chips. Serves: 6, preparation time: 15 min, cook time: 0 min
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ALKALIZING RECIPIES SALADS AVOCADO SUNBURST SALAD 4 sprouted whole wheat tortillas 1/2 package tofu 1 1/2 Tbs. Chile sauce 1 avocado seeded and diced 1 pink grapefruit, sectioned and peeled 1/8 cup toasted almonds, chopped 1 Packaged Organic Salad Mix Place tortillas over the top of a medium size bowl and bake in the oven at 350 degrees F for 10 minutes. Remove the tortillas and cool. Combine tofu and Chile sauce in a medium bowl. Cover and chill for 20 minutes. Stir in avocado, grapefruit, and almonds. Arrange greens in tortilla cups and spoon salad on top and serve.
CUCUMBER SALAD 2 cups Cucumbers, chopped 2 Tbs. Parsley, chopped 1/3 cup finely chopped Peppermint 1 Tbs. Lemon Juice 1 Tbs. Olive Oil or Flax Seed Oil Combine the cucumbers, parsley, mint, lemon juice, oil in small bowl. Toss together. Chill for several hours or overnight. Toss before serving.
RAINBOW SALAD Grated Grated Grated Grated Grated
Beets Jicama Carrots Squash (e.g. Butternut, Yellow Zucchini) Red Cabbage
Red, Yellow, and Orange Bell Peppers Sprouts Fresh Green Peas from the pod Cucumbers
In a large salad bowl, add fresh, clean, dry greens (baby greens, spinach, lettuce, etc.). Arrange the ingredients from the deepest dark colors to the lightest. Top with a dressing of lemon juice and desired oil and a sprinkle of sesame seeds.
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ALKALIZING RECIPIES SALADS AVOCADO & TOMATO SALAD 2 Avocados 1 small Eggplant, diced 2 Green Chili Peppers, seeded ¾ Tbs. Curry Powder 2 Tbs. Lemon Juice Salt and seasoning to taste 2 or 3 Tomatoes, thickly sliced Sprout Salad with Avocado Dressing 8-10 leaves of organic leaf or romaine lettuce, washed and torn 2-3 cups mung bean sprouts 1-2 cups of your favorite sprouts (broccoli, buckwheat, clover, and lentil) 1 cucumber, peeled and sliced 1 tomato, cut into small wedge 1 carrot, peeled and grated 1 cup garbanzos, sprouted or canned Arrange ingredients in a bowl and chill until ready to serve. Serve with avocado dressing.
AVOCADO DRESSING One small avocado 1 Tbs. olive oil 2 Tbs. tofu In a blender, blend all ingredients.
TOMATO SALAD 2 medium tomatoes ¼ tsp. fresh ground pepper 2 Tbs. dressing (see below) Cut tomatoes into bite size pieces. Arrange them in a bowl. Pour the dressing over the tomatoes.
DRESSING 1 tsp. lemon juice
1 tsp. garlic powder
Pepper to taste
1 tsp. olive oil
Sea salt to taste
Italian herbs to taste
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ALKALIZING RECIPIES DRESSINGS MINTY CINNAMON DRESSING ½ cup Olive Oil 5 Tbs. Carrot Juice 1/3 cup Lemon Juice ½ tsp. Cinnamon ½ tsp. Lemon Pepper 1 tsp. Orange Ginger Pepper blend (Spice Hunter) 1/8 tsp. Paprika 1 Tbs. fresh Mint, finely chopped Blend all ingredients except mint in a food processor or blender. Blend until smooth. Stir in Mint.
SOY CUCUMBER DRESSING 2-3 tsp. Carrot Juice ½ small Onion ½ Red Bell Pepper 1 lg. Cucumber 1 cup Soy Milk 1 tsp. dried Basil (or 2 tsp. fresh) 1 Tbs. Bragg Liquid Aminos or Salt to taste Blend ingredients in food processor or blender until smooth.
FLAX OIL DRESSING 30% Flax Seed Oil 30% Bragg Liquid Aminos 40% Water Liquid Lecithin to thicken and emulsify Season as desired Shake and pour. Can be used as dressing for salad or steamed veggies.
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ALKALIZING RECIPIES SOUPS YUMMY BROCCOLI SOUP 2 cups Vegetable Stock or Water 3-4 cups Broccoli, chopped 2 Red or Yellow Onions, chopped 1 Red Bell Pepper, chopped 1-2 stalks of Celery, cut in large pieces 1 Avocado Bragg Liquid Aminos or Salt to taste Cumin and Ginger to taste Warm 2 cups of water or stock in an electric skillet. Keep the temperature at or below 118 degrees (finger test). Add the chopped broccoli and warm for 5 minutes. Puree the warmed broccoli, onion, bell pepper, celery, and avocado. Thin with additional water if necessary achieve the desired consistency. To add a crunch, save the broccoli stalks and peel off the tough outer skin; them in a food processor until they are small chunks. Add to the soup just before serving. Serve warm. Add Bragg's, cumin, and ginger and any other spices you like.
GAZPACHO 4 cups fresh Tomato Juice ½ cup Cucumber, chopped ¼ cup celery, finely chopped ¼ cup Green Bell Pepper, chopped
1 Tbs. Olive Oil 1 tsp. Basil ½ tsp. Garlic, minced ½ tsp. Pepper
Combine ingredients. Cover and chill overnight.
GREEN RAW SOUP 1-2 Avocados 1-2 Cucumbers, peeled and seeded 1 Jalapeno Pepper, seeded 1 Carrot, finely diced ½ Yellow Onion, diced
1 Tbs. fresh Cilantro 1 Tbs. fresh Parsley Juice of ½ Lemon 1-2 cups light Vegetable Stock or Water 3 cloves roasted Garlic
Puree all ingredients, except onions and carrots, in a food processor. Add more or less water to desired consistency. To garnish add onions and raw carrot bits.
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ALKALIZING RECIPIES SOUPS ASPARA ZINCADO SOUP 12 stalks medium Asparagus (or 17 thin stalks) 5-6 large Tomatoes 1 cup fresh Parsley 3-5 Sun-dried Tomatoes (bottled in olive oil) 1 Red Bell Pepper 1 Avocado ¼ cup dried Onion 4 cloves fresh Garlic Bragg Liquid Aminos to taste 1-2 tsp. Spice Hunter's Herbes de Provence 2 tsp. Spice Hunter's Deliciously Dill 2 Lemons or Limes, cut in thin slices Blend the asparagus and red tomatoes, parsley, dried tomatoes, red bell pepper, onion, garlic, and spices in a food processor. Blend in the avocado until soup is smooth and creamy. Warm in an electric skillet and garnish with lemon or lime slices. Season with Bragg's to taste.
CELERY SOUP 4-5 stalks Celery 3 cups pure Water 2 Tbs. yeast-free instant Vegetable Broth Cook celery until tender. Add water and broth mix and pour into blender. Blend 15-20 seconds. Reheat and serve. Use Bragg Liquid Aminos, flax seed oil, and cayenne pepper, to taste.
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ALKALIZING RECIPIES ENTRÉES TUSCANY TOFU MEATBALLS 1-2 cups Sprouted Wheat Tortilla crumbs 1 cup cooked Brown and Wild Rice, 50/50 1 med. Red Onion, finely chopped 2 cloves Garlic, minced 2 stalks Celery with leaves, finely chopped 2 lbs. FIRM Tofu (Nigari), crumbled 1 cup Vegetable Stock (Pacific Foods of Oregon brand) ¼ cup whole Rolled Oats 2 cups fresh Basil, finely chopped 2 cups Parsley ¼ tsp. Black Pepper, Freshly ground 2 tsp. “Zip” or pinch of Cayenne Pepper 1 Tbs. Olive Oil 3 Tbs. Bragg Liquid Aminos Spice Hunter's Herbes de Provence to taste (about 1 tsp.) Take 8-10 sprouted wheat tortillas and leave them out to dry on a counter or quick-dry them in a lowheat oven. Break into small pieces and blend in a food processor until they are finely ground into crumbs. Set aside in a bowl. Steam-fry the celery, onion, and garlic in an electric skillet. Cook until softened, about 6 minutes. Transfer to a large bowl. Blend tofu, vegetable stock, oats, and Liquid Aminos until smooth. Add the basil, parsley, black pepper, and “Zip,” and pulse until well blended. Add to the onion mixture. Add the cooked wild rice and the tortilla crumbs to the onion mixture. Mix well. Mixture should be slightly sticky but form into balls easily. If mixture is too wet, you may need to add more tortilla crumbs. Preheat oven to 400 degrees. Lightly oil a cookie sheet or baking dish. Shape mixture into balls. Roll each ball into the remaining tortilla crumbs to coat. Bake 20-30 minutes or until lightly browned. Serve with Roasted Pepper Macadamia sauce to dip the balls in.
RED PEPPER MACADAMIA SAUCE 4-5 big pieces of roasted Red Peppers 1 lb. Macadamia Nuts (raw) 6 cloves roasted Garlic 3 large fresh Basil Leaves Salt and Pepper to taste ½ to 1 cup Olive Oil
Process all ingredients, except olive oil, in a food processor until creamy. Slowly add olive oil until well emulsified. This sauce that can be made thick for dipping grilled Tofu slices or the Tuscany Tofu Meatballs, or it can be thinned for use as a salad dressing.
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ALKALIZING RECIPIES ENTRÉES STUFFED VEGETABLES 8 Cabbage Leaves 2 stalks Celery 1 cup French-Style Green Beans ½ cup Bean Sprouts ½ Green Bell Pepper 1 tsp. Parsley (chopped) 3 tsp. dehydrated Onion Flakes moistened with Tomato Juice or Veggie Broth 2 cups Vegetable Broth Scald cabbage leaves with boiling water & leave covered in pot for one-half hour. Finely chop vegetables & add parsley. Mix. Spoon vegetable mixture onto each cabbage leaf. Roll tight & tuck in ends. Use toothpicks to fasten. Simmer in vegetable broth for 1 hour. Season with flax seed oil, Braggs Liquid Aminos, & cayenne pepper.
KALE & GARLIC SAUCE 1 lb. Kale 4 med. Garlic cloves, minced 2 tsp. ground Coriander Salt and Cayenne Pepper Rinse Kale and remove stems, including the tough part of stem in the leaf. Cut leaves into a manageable size. Steam kale until tender-crisp and then transfer to a bowl. Steam-fry garlic for 1 minute. Add coriander, salt, & cayenne and stir over low heat for 15 seconds to blend. In a pan or bowl, toss mixture with kale. Adjust seasoning to taste. Serve hot.
CAJUN BEANS AND RICE 1 lb. dried Pinto Beans 1 cup Green Onions (chopped) 2 cups Yellow Onion (chopped) ½ tsp. Garlic (minced) ¼ tsp. Oregano ¼ tsp. Garlic Powder ¾ tsp. Black Pepper
½ tsp. Celtic Sea Salt ¼ tsp. Red Cayenne Pepper 1 oz. Braggs Liquid Aminos 6 cups cooked Brown Rice 6 oz. Tomato Paste ¼ tsp. Thyme 1 tsp. Celery Flakes
Wash beans. Soak 12 hours, Drain water. Fill large pot with beans, add water about ½” above beans. Add remaining ingredients. Cover. Cook over low heat for 2 ½ hours. Serve over cooked brown rice.
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ALKALIZING RECIPIES ENTRÉES STUFFED SQUASH 2 small Acorn Squash, halved and seeded ½ cup Carrot, diced ½ cup Red Bell Pepper, diced ½ cup Zucchini, thickly sliced ½ cup Onion, diced ½ tsp. minced Garlic Non-Stick Vegetable Spray Preheat the oven to 350 degrees. Use cooking spray to coat large baking dish. Place acorn squash halves in pan with ¼ cup of water and steam for 10 to 15 minutes. Lightly steam-fry remaining ingredients for a few minutes. Stir frequently. Spoon vegetables into squash halves and bake until squash is tender or for 20-25 minutes.
CHILI TOFU PITAS 1 pkg. Tortillas or Pita Bread 1 small can Green Chilies (chopped) 3 cloves Garlic, minced 1 pkg. extra firm Tofu (Nigari) 1 tsp. Mexican Seasoning (Spice Hunter) 2 tsp. dried Onion, OR ¼ cup minced fresh Onion ¼ cup Soy Parmesan Cheese substitute 1 Tbs. fresh Cilantro ½ tsp. Salt 1 jar or can Enchilada Sauce 3-4 Sun-dried Tomatoes for garnish Avocado slices for garnish Cut the pita bread into eight triangular pieces, like a pie. Mince the garlic in a food processor. Add the other ingredients, except the tofu, and process until finely chopped. Grate the tofu into the mix by first placing the grater attachment on the processor. Process until mixed (a few seconds). Open each pita triangle up so you can put the filling in. Spoon the filling into the pita triangles and place into a pie pan. Add enchilada sauce inside over the filling mixture and over each pita on the outside as well. Bake at 350 degrees for 10-15 minutes. Cut the avocado slices and sun-dried tomatoes to put on top for a garnish just before serving warm.
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ALKALIZING RECIPIES ENTRÉES CURRIEE VEGGIE CREPES 1 cup Almond Milk 3 Tbs. unsweetened Coconut Milk 1 ½ tsp. Egg Substitute OR 1 ½ Tbs. Agar Agar flakes (seaweed gel, found in your health food store) 1/3 cup Water 1 Tbs. Olive Oil ½ tsp. Turmeric ¼ tsp. Curry Powder Dash of Cinnamon 1 cup all-purpose Flour (or spelt, millet, or whole wheat flour) ½ tsp. Salt (optional) In a bowl, whisk together the almond milk, coconut milk, egg substitute or agar flakes, water, oil, turmeric, curry, and cinnamon. Whisk in the flour and salt until there are no lumps left in the batter. If using agar, you must use a food processor and process until smooth. Use saran wrap to wrap over the bowl and refrigerate for at least a half an hour or up to one day. Heat a small nonstick crepe pan or skillet over medium-low heat. Gently stir batter to blend again. Once the pan is hot, drop 2 Tbs. of crepe batter into the skillet. Swirl the pan to coat the bottom evenly with the batter. If the batter does not swirl easily you must add a little water to thin it down a bit. Cook for about a minute or two or until the top appears dry. Use a spatula to gently flip the crepe. Cook for about a minute or two longer or until the bottom appears lightly browned and the crepe slides easily in the pan. Move the crepe onto a plate or paper towel. Once made, these crepes may be refrigerated or frozen for later use.
Curried Veggie Crepes Veggie Filling on next page...
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ALKALIZING RECIPIES ENTRÉES CURRIED VEGGIE CREPES VEGGIE FILLING 10-12 thin Asparagus Stalks, cut into 3-in. segments ½ cup Snow Peas 1 Yellow Onion, thinly sliced 4 cloves minced Garlic 2 med. Orange or Yellow Bell Peppers 2 med. Red Bell Peppers ¼ cup Olive Oil 1 Tbs. fresh grated Ginger ½ to 1 tsp. ground Mustard Seed 1 ½ tsp. ground Cumin ½ tsp. Cinnamon 1 Tbs. Curry Powder ½ cup Pine Nuts 1 tsp. Salt or Bragg Liquid Aminos to taste 1/3 cup Coconut Milk (unsweetened) Remove the seeds and ribs from all the bell peppers. Cut into matchsticks. Heat the olive oil in a large skillet or electric fry pan over medium high heat. Add the asparagus and snow peas. Cook. Stir constantly, until they barely begin to brighten and soften. Reduce the heat to medium and add the onions and garlic. Cook until onions soften. Add the bell peppers and steam-fry with a little water just until peppers are begin to soften. Add the ginger, mustard seed, cumin, cinnamon, curry, and a little more olive oil. Continue to stir and cook. Add the pine nuts, salt, and coconut milk, and cook until desired softness. Serve warm with the Autumn Curry Crepes. Can also be served over rice or any other cooked grain you prefer.
PEPPER TOFU PACKETS 1 pkg. firm or extra firm FRESH Tofu 3 Scallions ¼ Red Bell Pepper
¼ cup chopped fresh Coriander 1 tsp. Sesame Seeds 1 cup Bragg Liquid Aminos
Soak sesame seeds overnight. Drain tofu. Cut in half on the diagonal to form two triangles. Cut a pocket in each triangle. Finely chop the scallion, pepper, and coriander. Add sesame seeds. Stuff half the mixture into each piece of tofu. Pour Liquid Aminos over tofu pockets and marinate in refrigerator for 10 minutes before serving.
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ALKALIZING RECIPIES ENTRÉES BUTTERNUT AND CELERY SOUP 3 Celery Stalks cut in big chunks 2 Butternut Squash 1 Onion, peeled and chopped in big chunks 1 Onion, peeled and sliced into thin rings for garnish 2 Tb Olive or UDO's Oil 3-4 cups Veggie Stock Cinnamon and Nutmeg or Salt and Pepper to taste Cut Squash in half & remove seeds. Lightly oil the cut side of the vegetables. On an oiled cookie sheet, place squash cut side down and celery chunks and roast in a 400 degree oven until tender and lightly browned or for about 45 minutes. Scoop out soft squash from the skins. Puree the roasted vegetables in a food processor or blender with some of the stock. For a smoother texture, pass soup through a strainer into a clean pan. Add the remaining stock & season to taste. Keep warm. For the onion ring garnish, fry the onion in oil until brown and somewhat crisp or for about 10 minutes. Top soup & serve.
VEGETABLE BORCHT 6 1 1 1
cups Veggie Broth cup each Carrots (shredded) cup Beets (roughly chopped) cup Onions (thinly sliced)
1 Red Pepper (shredded) 1 ½ cups Cabbage, shredded Vegetable Salt to taste Pepper to taste
In a large saucepan combine broth, carrots, beets, and onion. Gently cook until tender. Add red pepper and cabbage. Add salt and pepper to taste and cook for about 5 minutes more. For a richer flavor, cool completely before serving time and reheat and serve.
ZUCHCHINI TOFU PATTIES 1 carton FRESH Tofu, drained 3 Tbs. Onion, chopped ½ Tbs. Vegetable Broth Mix
1 cup Zucchini, grated Egg Substitute equal to 2 eggs 3/8 tsp. Salt
Slice and steam tofu for 5-10 minutes. Chop & drain well. Steam-fry onions. Add vegetable broth mix & zucchini. Stir well. Add salt, tofu, & egg substitute and combine all ingredients. Make into patties. Place on sprayed baking sheets & flatten slightly. Lightly bake at 350 degrees. When bottoms are barely brown, flip patties. Finish baking, but make sure not to overbake.
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ALKALIZING RECIPIES ENTRÉES SIMPLE VEGGIE STEAM-FRY 1-2 tsp. fresh grated Ginger (hand grated) 2-3 cloves Garlic, crushed ½ cup Yellow Squash ½ cup Cauliflower, slices ½ cup Red Peppers, strips ½ cup Broccoli (cut small)
½ cup Onion slices 1 cup Pea Pods (other veggies as desired, cut julienne) 1 cup fried Tofu (or use marinated tofu from the health food store) ¼ tsp.Salt
Heat up electric fry pan. With a small amount of water, steam-fry the garlic and ginger for a couple of minutes. Pour in vegetables and tofu. Steam-fry until vegetables turn very bright and begin to slightly soften. Pour the steam-fry sauce mixture over the top and steam for a couple more minutes. Serve while warm.
STEAM-FRY SAUCE 1/3 cup Water or Veggie Stock 1 tsp. Stir-Fry Ginger Spice (Spice Hunter) Juice of half a Lemon or Lime Bragg Liquid Aminos to taste
BEAN SPROUT CASSEROLE 1 cup baby Lima Beans, sprouted 1 cup Mung Beans, sprouted 3 cups chopped Leeks 1 cup Pinto Beans, sprouted 1 large Red or Green Pepper, finely chopped 1 large Onion, chopped 1 clove Garlic, finely chopped 3 Tbs. Bragg Liquid Aminos Freshly ground Pepper to taste Steam-fry the garlic and onions. Add leeks, Bragg Aminos, and pepper. Simmer for 15 minutes. Add chopped pepper and simmer for 5 more minutes. In casserole dish, pour over beans. Stir gently. Bake at 350 degrees for 15 minutes.
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ALKALIZING RECIPIES ENTRÉES ITALIAN ZUCCHINI 8-10 med. Zucchini 2/3 cup Onion, coarsely chopped 1 ½ cups Tomatoes 2 cloves Garlic, minced 1 tsp. Salt 1/8 tsp. Pepper 3 Tbs. Olive Oil Wash, cut ends, and slice zucchini. Steam-fry sliced zucchini, onion, and garlic in a saucepan over low heat for 10 minutes. Turn and move mixture occasionally. Remove vegetable mixture from heat and sieve in tomatoes with pepper. Blend thoroughly but lightly. Place mixture into a casserole dish. Cover and simmer 30 minutes. Add olive oil just before serving.
CABBAGE ROLLS 1 1 1 1 1
medium head of Cabbage clove Garlic Bay Leaf pkg. drained FRESH Tofu (break into fine pieces) cup Onion, finely chopped
1/8 tsp. Black Pepper 1 tsp. Bragg Liquid Aminos ½ tsp. Real Salt or Vegetized Salt 3 cups Vegetable Broth ½ cup Vegetable Broth Mix
Grease a shallow casserole dish with a tight-fitting lid. Remove wilted outer leaves from cabbage. Rinse and cut in half through core. Remove eight large leaves. Shred remaining cabbage, enough to yield 2 cups, and place in casserole dish. Add garlic clove and bay leaf. Set casserole aside. In a large pan, pour boiling water to 1-inch level. Add the eight leaves of cabbage and salt. Cover and simmer for 2-3 minutes. Steam-fry chopped tofu, onion, pepper, and Liquid Aminos. Place one-quarter cup of this mixture into the center of each of the eight cabbage leaves. Roll each leaf, tucking ends in. Use wooden picks to secure and place on shredded cabbage in a casserole dish. Stir vegetable broth mix into cold vegetable broth. Pour this mixture over cabbage rolls along with a few grains of pepper. Cover and simmer on low heat for 30 minutes. Remove bay leaf and wooden picks and serve.
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ALKALIZING RECIPIES ENTRÉES TOFU ONION STEW 2 3 3 1
med. Onions, sliced cups Water Kale leaves, torn to bite-size Bay Leaf
1 1/2 cups fresh Green Beans 3 large Onions. Quartered 1 pkg. FRESH Tofu, firmness of choice
Steam-fry the sliced onions in a 3-quart pan with a lid. Add water, kale, bay leaf. Cover and simmer until kale begins to soften. Remove bay leaf. Add in quartered onions and green beans. Continue to simmer until beans are tender. Drain and slice tofu and warm in pan or steam separately in steamer. Season if desired. Place tofu on top of stew and serve.
TOMATO OKRA CREOLE 4 cups sliced Okra 1/3 cup chopped Green Pepper 1 cup chopped Onion 2 cups chopped Tomatoes 1/8 tsp. Curry Powder
½ tsp. Salt 1/8 tsp. Black Pepper 1 tsp. powdered Lecithin 1/8 tsp. Thyme
Wash okra, cut off ends, and slice. Set aside. Chop green pepper and onion. In a large skillet, steam-fry green pepper and onion to a transparent stage. Add okra and tomatoes. Stir in mixture of curry powder, salt, pepper, lecithin, and thyme. Cover and simmer for 30-40 minutes or until okra becomes tender.
SPINACH LASAGNA 1-2 cans tomato sauce (6 oz.) 1 pkg. "no boil" spelt lasagna noodles 1 package fresh spinach
2 cups soy burgers (crumpled, precooked) 2 cups soy cheese (shredded)
Pour tomato sauce into a glass container. In a large skillet, sauté spinach for 5 minutes. Add spices for flavoring. Remove spinach and set aside. Spread a layer of tomato sauce on the bottom of a baking pan. Depending on the size of the dish, place 2 or 3 lasagna noodles on top of the tomato sauce. Spread another layer of tomato sauce over the noodles. Place spinach, crumbled soy burgers, and soy cheese on top of the layer of tomato sauce. Add more lasagna noodles on top of mixture. Repeat this procedure until all of the ingredients have been used. Place the baking pan in the oven and bake for 30 minutes at 350-400 degrees.
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ALKALIZING RECIPIES ENTRÉES CURRIED SQUASH 3 cloves Garlic, sliced 2 Serrano or Thai Chili Peppers, seeded or diced ½ can unsweetened Coconut or Almond Milk 1 med. Yellow Onion, quartered 2-4 Sun-dried Tomatoes, minced 1 Tbs. fresh Ginger Root, minced 2 tsp. Garam Masala 1 tsp. ground Cumin ½ tsp. Cinnamon ¼ tsp. ground Coriander
1 tsp. Salt ¼ tsp. Turmeric 2 cups Vegetable Stock or Water 1 Tbs. Udo Choice Oil or Olive Oil 4 cups Butternut Squash, peeled and diced 2 cups fresh Tomatoes, diced 2 cups Black-eyed Beans or Lentils, cooked 2 cups Spinach or Kale, chopped 1 cup Green Peas 3 Tbs. Mint, minced
Combine first twelve ingredients and 3 Tbs. of stock or water in a blender. Puree mixture to a paste while scraping down the sides of the blender a couple of times. In a large saucepan, heat oil. Add the spice paste and cook. Stir often for 10 minutes. Add remaining stock, butternut squash, and tomatoes. Cook over medium heat while stirring often. Cook until squash is just tender or about 20 minutes. Mix in black-eyed beans, spinach, and green peas. Continue to cook while stirring often. Cook until spinach is tender, about 10 more minutes. Remove from heat. Adjust seasonings to taste. Just before serving stir in the mint.
HARVEST CASSEROLE 1 2 1 1 4 2 2 3
each med Green and Red Pepper, cut into 1” strips large Onions, cut and separated into rings ¾” thick cup sprouted Barley, partially cooked (save 1 cup water) cup Barley Water (saved above) Tbs. Vegetable Broth mix med. Zucchini cut into 1 1/2inch chunks large Tomatoes, peeled and quartered med. Carrots, cut into chunks
3 med. Carrots, cut into chunks ½ head Cauliflower florets 1 lb. Green Beans, snapped in half 2 cloves Garlic, crushed 1 tsp. Paprika ¼ cup Parsley, chopped 1 Tbs. Salt ¼ tsp. Black Pepper
Steam-fry green peppers and onion. In a casserole dish combine all ingredients and cover. Bake at 350 degrees for 1 hour. Barley should be tender.
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ALKALIZING RECIPIES ENTRÉES VEGGIE PAD THAI 1 package tofu 8 oz. rice noodles 3 Tbs. almond butter 2 cups bean sprouts 1/3 cup lime juice or lemon juice 3/4 tsp. garlic powder 1/3 cup Bragg's Liquid Aminos 1" piece of ginger (minced or powdered ginger) 1/2 teaspoon red pepper flakes 2 Tbs. sesame oil 1 small onion (chopped) Sliced lemons 1 small bunch green onions (chopped) Water as needed 2 cups of mixed vegetables (steamed, stir-fried, or microwave) Prepare rice noodles. Drain and set aside. Squeeze tofu until completely dry. Cut tofu in 1/4" to 1/2" squares. Set aside. Mix almond butter, lime or lemon juice, Bragg's Liquid Aminos and red pepper flakes. Set aside. Stir-fry garlic and tofu in 1 tablespoon of sesame oil in a wok, until garlic and tofu slightly turn brown. Add in remaining oil, ginger, and onions. Stir-fry for two minutes. Add in vegetables and almond mixture. Stir-fry until all vegetables are covered in almond mixture. Add in noodles and bean sprouts. Stir-fry until sauce thickens and vegetables and noodles are hot. Use sliced lemons for garnish.
VEGGIE ENCHILADA TORTILLAS 4 sprouted whole wheat tortillas 4 oz. soy Monterey Jack Cheese (shredded) 1/2 cup onion (diced) 1/2 cup green bell peppers (diced) 1/4 cup red bell pepper (diced) 2 tsp. canned green chilies (chopped) Place tortilla in microwave with a paper towel cover. Microwave on high for 15 seconds. If preferred, place in toaster oven for 2 minutes or warm on a dry fry pan and flip each top to bottom until all are warmed through. Set aside. In a bowl, mix cheese, onion, peppers, and chilies. Split the mixture among the tortillas. Roll tortillas and place seam side down on a plate. Top the tortilla rolls with cheese. Bake at 350 F for 5 minutes or until cheese melts. Serve hot. Serves: 4, preparation time: 15 min, cook time: 5 min
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ALKALIZING RECIPIES ENTRÉES FALAFEL FRITTERS ¼ cup fresh Cilantro, coarsely chopped ¼ cup fresh Parsley, coarsely chopped 8 oz. (1 cup) Beans, soaked overnight (drain well and cook in boiling water for about 10 minutes or you could use black-eyed beans, cranberry beans, or lima beans.) 1 ½ cups canned Chickpeas, rinsed and drained (15 oz. can) 1 clove Garlic, minced 1 tsp. Salt 1 tsp. Cumin 1 Red Hot Chili Pepper, seeds and ribs removed, minced ¼ cup Red Onion, chopped 1 tsp. Turmeric 1 Tbs. fresh Lime Juice 3 Tbs. Flour (spelt, millet, whole wheat) 2 heads Butter Lettuce or Savoy Cabbage, leaves separated, tear big ones in half 6 cherry Tomatoes, quartered; or 1 small tomato finely chopped Tahini Tofu Sauce (see recipe below) 1 Tbs. toasted or raw Sesame Seeds In the food processor bowl, process the cilantro and parsley until fine. Add the next nine ingredients. Pulse until the mixture forms a very thick, fairly smooth paste (you will need to scrape the sides down and process a few times.) Add the flour and pulse to combine. Place this mixture in a bowl and set aside. This mixture can be made a day ahead and refrigerated in an airtight container. Drop falafel mixture 1 Tbs. at a time on a non-stick cookie sheet. Bake at 350 degrees for 10-12 minutes. This can be brushed with olive oil and baked until golden brown if preferred. Each fritter should be served warm on a piece of lettuce or cabbage cup. Use the remaining onions, tomatoes, Tahini Tofu Sauce, and a sprinkling of sesame seeds to garnish. Wrap the cabbage around the fritter and eat like a finger food hors d'oeuvre.
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Recommended Daily Supplements
