Cook Alkaline

 Sometimes I come home from a workout or a walk and it is time for a pick me up snack. This one is so easy and it packs a powerful burst of energy.  

You can get creative and add more ingredients but for a fast wonderful snack try this one. I will put up my recipe for cooking garbanzo beans from scratch. These are easy to make. If you don’t want to go to the trouble. Feel free to open a can, but once you try making your own, you will never go back. 

1/2 cup Garbanzo Beans

1/2 cup chopped celery

1/2 avocado, diced

1 tsp. lemon juice

1 Tbsp. Olive oil

salt and pepper to taste.

Mix everything together and enjoy.  

You can make your garbanzo beans from raw beans and never go back to opening a can. They freeze very well. I keep small containers of these in my freezer and they defrost quickly. There are lots of ways to eat these. One way is to roast them in the oven with a little spice and olive oil  thrown on top. Roast for about 20 minutes at 350 degrees. They will be brown and toasty.

This is what I do:

Put 2 cups of dried beans in a large bowl. Pour about 6 cups of water over the top. The water should be at least 2 inches over the beans as they will absorb the water and get bigger. Cover with plastic wrap and let sit over night. In the morning, drain the beans and give them a rinse. Pick out any that do not look good. Place in a pot and fill with water. Add 1 small onion,peeled and cut in half. 2 stalks of celery and 1 carrot. Bring to a boil and using a spoon, take off the white foam that forms on the top. Then, lower the fire and simmer for 1 hour. Start tasting. They will be soft on the outside and just a slight firmness in the center. 

Being on an alkaline diet requires well balanced meals. I like to eat the foods I have always eaten. I just change a few ingredients and my meal turns more alkaline. This is not a diet where you have to eat foods that you have never heard of. I have often written about the importance of adding foods that are higher in alkaline to your meals. This was a dinner that I made for some friends. Filet of Sole, Japonica Rice and Zucchini Squash. Serve with a tossed green salad and a fruit cup for dessert and this becomes an alkaline meal.  Here is what I did. 

Filet of Sole                                                           Serves 4

 4 4oz. sole filets

2 Tbsp.  clarified butter

sea salt

Juice of 1 lemon

1/4 cup vegetable stock

1 tsp. capers

Heat the butter in a frying pan. Pat the fish dry, sprinkle with salt, place in the pan  and cook 3 minutes. Flip the fish over, add the lemon and capers. Add a little of the stock. This will create a little sauce. You might not need all the stock. It’s easy to put liquid in a dish, very hard to take it out. Cook for 3 more minutes. The fish should be done in about 6 minutes. 

Japonica Rice 

Found in Health Food Stores, this is delicious alternative to white rice and I promise you, it’s delicious and very alkaline. I like cooking rice in a rice cooker. 

1 cup rice 

1 small onion, sliced

2 tsp. clarified butter

1/2 tsp sea salt

opt. 1 cup sliced mushrooms

Heat a skillet, add the butter and onion (mushrooms). Cook about 10 minutes until the onions are translucent but not browned. 

Place the rice in the rice cooker add 2 cups water then the  onions and salt. Cook according to directions. 

The Zucchini

My favorite way to cook zucchini is to place a steamer basket in a pot with a little water and gently steam the vegetable. They should be done in 6-8 minutes. Sprinkle with a little sea salt and serve.

A quick pasta with leftovers!                          Serves 2

This is a very easy lunch or dinner that you can put together in the time that it takes to cook the pasta. Serve with a tossed green salad with a few beans tossed in for some protein and you have a complete alkaline meal.

1/2 Box Spelt or Quinoa pasta

2 cups cooked broccolli  (can substitute any vegetable)

4 cherry tomatoes sliced

1/2 onion sliced

1 Tbsp Olive oil

1/4 cup vegetable stock

 Sea salt and pepper

Bring a pot of water to boil, add some salt. Cook the pasta according to the package directions. While the pasta is cooking, make the sauce. In another pan, heat the olive oil and saute the onions for about 5 minutes. Add the brocolli and tomatoes and vegetable stock and cook until the pasta is done. Drain the pasta and add to the vegetables. Toss and Serve.

These are the side dishes that I serve with the enchiladas.

1/2 cabbage sliced thin

1 cup queso fresca (fresh Mexican style cheese)

1 avocado, sliced

4 large radishes, sliced

1 cucumber, sliced

1/2 cup cilantro, chopped

Vegetable Enchiladas                                        Serves 4-6 people

The sauce in the picture does not do it justice but I promise you that the flavor is very good and there were none left over!!

Some might say that these are taco’s but to make an alkaline dish out of classic rolled enchiladas smothered in cheese is not the goal I was after. So these enchiladas are just folded in half. I recommend making this dish in advance of serving. Easy to make in the morning and serve at dinner. If you are serving more people this recipe is very easy to double. I used an assortment of vegetables that I found at the farmer’s market. Feel free to use your favorites.

Here is my recipe

For the enchiladas:

I small cauliflower, cut up into small pieces

1 bunch broccoli, cut up into small pieces

2 small zucchini squash, sliced

4 carrots, sliced (1 carrot= 4-6 slices)

6 stalks of asparagus cut into pieces

6 corn tortillas

1 tsp dried oregano

1/2 tsp salt

2 Tbsp. Olive oil

Line a cookie sheet with tin foil, place the vegetables on the pan and toss with the olive oil, oregano and salt. Roast at 400 degrees for about 30 minutes. (Test for doneness) They  might have to cook for a few more minutes.

To assemble: Stuff a tortilla with the vegetables, fold in half and place upright in a baking pan. Repeat this until you have used all of the tortillas. They should fit tightly in your pan.

Note: If you are going to serve immediately, bring them to the table. If you are going to serve later, pour a little of the tomatillo sauce on the bottom of the pan and cover with tin foil. To reheat, just put in a preheated  350 degree oven for 20 minutes. (This is what you see in my picture)

The Tomatillo  Sauce

8 tomatillos, husks removed

1 small jalapeno pepper

1 small onion, sliced

1 Tbsp. olive oil

1/2 cup chopped cilantro

1/2 -3/4  cup vegetable broth(preferably home made, there is a recipe on this blog)

1/4 tsp cumin

1/2 tsp oregano

a pinch of salt

Preheat the broiler and line a sheet pan with tin foil. Broil the tomatillos and the jalapeno until they have a nice char on them. 6-8 minutes turning once during the charring process. Let cool. Slice the jalapeno in half and remove the inner core and seeds.

Meanwhile in a separate pan, heat the olive oil and add the onions cook about 6 minutes and add the garlic, oregano, cumin and salt. Cook for 10 more minutes until the onions are very soft and translucent. 

Transfer the tomatillos and the jalapeno to a food processor or blender add the onion mixture. Process, to a puree, pour back into the pot. Add the stock slowly until you have reached your desired thickness. I prefer a thicker sauce.

I like to serve this with a variety of toppings, cabbage, avocado, cilantro, radish, cucumber, queso fresca. I have a picture on the next page.

This is a chunky style of classic Potato Leek Soup.      Serves 4-6

4 cups leeks, chopped

4 cups Potatoes, cubed (about 1 inch)

2 cups Celery, diced

2 TBSP Olive Oil 

2 tsp. sea salt

5 cups water

Heat the oil in a large soup pan, add the leek and celery. Cover and cook on a low flame for 5 minutes. Add the potatoes and salt. Pour the water over the vegetables. Bring to a boil, lower fire, cover and simmer for 30- 40 minutes until the potatoes are cooked through. 

Remove half of the vegetables and put in a blender and lightly puree, not all the way, you still want to see the potatoes and leeks. Return them to the pot, stir, adjust seasoning. Enjoy. This is a very easy soup to put together. It can be made quickly and it’s very satisfying. 

Ever dream of eating Beef Stroganoff  but being on an alkaline diet you would rather leave out the meat? I have created the taste and texture of this dish using vegetables. I made it the other night for some friends and they just loved it. Of course you can make this with a little beef or chicken if you prefer. Just use a little with the vegetables to stay alkaline. This is my vegetarian option. 

Vegetable  Stroganoff    

2 Tbsp. Olive Oil                                                  Serves 4

2 large artichoke hearts ,trim down to the heart. Choke removed and sliced.

( You can substitute frozen or jar hearts). 

8 Brussels Sprouts, sliced into quartes 

1 Leek, chopped

1 onion, chopped

6 oz. box of sliced mushrooms

1 tsp sea salt

Pepper

1 tsp dried mustard 

1 1/2 cups vegetable stock (reserve 1/2 cup for later)

2 large Tbsp sour cream

1/2 cup chopped parsley 

I box of spelt pasta

In a large skillet, heat the Olive oil. Add the onion and cook for 5 minutes. Add the leek and the mushrooms and cook for 2 minutes. Add the sliced artichokes, brussels sprouts, salt and pepper. Stir in the dried mustard. Pour 1 cup of the vegetable stock. Cover and cook until the vegetable are tender about 10-15 minutes. (Check after 5 minutes,  add the reserved stock ). When the vegetables are done, stir in the sour cream. Top with parsley and serve with spelt pasta. 

Potato Kale Stew                                                           Serves 4

I started making this as a soup, but it came out so thick I decided to call it a stew. 

If you prefer soup, just add more stock. If you like stew, serve this over some Quinoa for a delicious alkaline meal.

I know I post a lot of soups, they are my go to snack or meal that I have on hand. This is the key to staying on an alkaline diet. I always have a pot of soup filled with alkaline greens in my refrigerator. It makes it so easy to stay alkaline. I hope you enjoy this. 

2 Tbsp. Olive Oil 

2 Stalks of celery, diced

1/2 onion, chopped

3 medium size potatoes, diced

1 cup kale leaves,(inner vein removed) chopped 

1/2 cup cooked white beans

4 cups vegetable stock

1/2 cup chopped parsley

1 1/2 tsp. sea salt

pepper

Heat a medium size pot and add the olive oil.  Add the chopped onion and celery. Cook for 5 minutes or until the vegetables have softened.  Add the potatoes, kale and beans. Stir and season. Bring to a boil and lower flame to simmer for 45 minutes. This is a very thick and hearty soup. I like to sprinkle some chopped parsley over the top before I serve it. 

It was raining and I decided to make a few pots of soup. It’s the best go to meal or snack for anyone on an alkaline diet. This soup is very filling and satisfying. Easy to make and freezes beautifully. I always have a quart of of soup in my freezer.I will post the other one in a few days.  

2 Tbsp. Olive Oil 

1/2 onion, chopped

2 stalks of celery, diced

4 carrots, diced

1 zucchini squash, diced

1 potato, diced 

1/2 cup cooked cannelloni beans or any white bean

1 cup shredded kale

1/2 tsp dried oregano

1/2 cup fresh or frozen green peas

1 14oz. can of chopped tomatoes

1 cup dried alkaline pasta (I used Spelt Flour Pasta)

5 cups vegetable stock

1 tsp salt 

pepper

In a medium size pot, heat the olive oil. Add the onion, celery and carrots and cook for about 5 minutes, until the onions are soft. Add the zucchini, potato, kale and beans. Season with salt and pepper and oregano. (see note). Pour in the 5 cups of vegetable stock and the tomatoes. Cook for 45 minutes. Add the pasta and peas and continue to simmer until the pasta is cooked. About 10 minutes. 

Note: The amount of salt to use depends on the stock that you use. If your stock is salt free, you might need to add a little more. If your stock has salt in it, you might have to use a little less. It’s always good to taste while you cook to adjust the seasonings. Optional: Top with a spoonful of Parmesan cheese for a special treat. 

Tip: Since parsley is a very alkaline green. I often sprinkle it over my soups as an added punch of an alkaline ingredient. 

Need something at the last minute because friends are coming over? Try this for an alkaline snack to serve. 

For the dip: 

I cup Greek style Yogurt 

1 cucumber, seeds removed

1/3 cup parsley 

Blend all together, If you prefer you can add a little hot sauce to this dip. Pour into a serving dish. 

The Vegetables: 

2 stalks of celery, sliced 

2 carrots, sliced 

A bunch of radishes

1 red bell pepper 

Note: you can use any raw vegetables that you prefer. And if you like it a little sweet, add 1 tsp of honey. 

It is the end of the week and I looked into my refrigerator and saw a bunch of leftover vegetables that I did not get a chance to cook. So I thought of making a big pot of mixed vegetable soup using what I had on hand. This is a great soup to make.  The following ingredients are what I had on had, but feel free to substitute with whatever you have. This soup will feed 4-6 people

2 Tbsp. Olive Oil

1 Onion, sliced

1 Sweet Potato

1 Yam

3 Stalks of Celery

2 Carrots

Approx. 2 cups of chopped Kale

Approx 2 cups of Broccoli florets

4-5 cups of vegetable stock

1 tsp sea salt

Pepper to taste 

In a large soup pot, heat the oil and add the onion, cook about 6 minutes until they start to get soft and the sweetness comes out. Cut all the vegetables around the same size so they all get done at the same time. Add all of the vegetables to the pot and cover with the vegetable broth. Season with salt and pepper. Bring to a boil, lower heat to a simmer, cover and cook 40-45 minutes or until the potatoes are soft. Now it is time to puree the soup. You can use a immersion hand blender, an upright blender or a Cuisinart. I recommend taking some of the broth out of the soup before you puree it. It is much easier to add water to a soup than to try to make your soup thicker. I also like this soup a little chunky so do not puree it too much. Puree in small batches. I ended up having about a cup of stock left over. I saved it, and put it in the freezer for another use. Have fun with this every time you make it, it will taste a differently depending on what vegetables you are using. 

Root Vegetable Stew                                                  Serves 4- 6

This is a great comfort meal that is easy to prepare. 

2 Tbsp. Olive Oil

1 Onion, sliced

2 large Turnips

2 large Rutabagas

2 Parsnips 

3 Carrots 

2 Potatoes

2 stalks of Celery

1 cup of Garbanzo Beans either canned or freshly cooked

1 14 oz. can of diced Tomatoes 

1 cup fresh Spinach ( chiffonade, pile it, roll it and slice it)

1 Tbsp dried Oregano 

2 tsp. sea salt 

1/8 tsp. white pepper 

2 cups vegetable stock (reserve 1/4 cup for later use)

2 tsp. corn starch

Start this stew by dicing all of your root vegetables about the same size. Set aside. 

Heat the olive oil in a large pot. Add the onion and cook about 6 minutes until the onion is soft but not browned. Add the turnips, celery, rutabagas, parsnips, carrots and potatoes. Season with the salt, pepper and oregano. Add the tomatoes and stock. Remember to reserve 1/4 cup of the stock for later. Bring to a boil, lower the heat, cover and simmer for 1 hour to 1 hour and 15 minutes. Stir occasionally. 

Mix 2 tsp. corn starch with 1/4 cup of the vegetable broth. Add to the stew, and stir. This will thicken the stew.  For a creamier finish, substitute the vegetable stock for heavy cream. Sprinkle the spinach over the top. 

Note: Be aware that some vegetable stock comes with salt added. If you are using salted stock, reduce the amount of salt in the stew. 

Serving Suggestions: I served this stew over a plate of Spelt pasta. It can be used with Quinoa, Wild Rice, or Japonica Rice. All very alkaline. 

Broccoli Rabe

Serves 2 

1 bunch broccoli rabe

1/2 onion, sliced

1 clove minced garlic

2 Tbsp clarified butter

1/4 cup sulfur free dried cherries or white raisins

1/4 cup vegetable broth

1 tangerine, peeled and sectioned

juice of 1 tangerine

optional 1/4 -1/2  cup cooked white beans or garbanzo beans 

In a skillet, melt the butter  add the onion, cook for 6 minutes or until the onion is soft. Add the garlic and stir. Add the broccoli rabe, cherries and beans, pour in the stock and cook until the broccoli is cooked and tender. Stir in the tangerine, season with salt and pepper, squeeze the juice of a tangerine over the broccoli and transfer to a serving plate. 

A reader asked for a recipe for Butternut Soup and I made this today and thought I would share it with you. My squash soup is different from most because I use mostly squash and very little liquid. I like the the soup to be thick and taste like squash. 

Feel free to play around with this soup. The exact measurements do not matter. I put them in as a guideline. Remember to taste as you go along so you can adjust your seasoning. 

Here is the recipe: 

1-2 Butternut Squash (depending on what is available) you want to end up with about 4 cups of cooked squash. Don’t worry if it is a little more or less. It won’t matter. 

3/4-1 cup vegetable stock 

1 small onion, sliced

2 Tbsp. clarified butter

2 Cinnamon sticks

1 Tbsp. olive oil 

1/2 -1 tsp sea salt

pinch of ground cloves

Cut the squash in half, scoop out the seeds and place on a foiled lined baking sheet. Add the olive oil and spread evenly on the foil. Place the squash flesh side down and bake in a 350 degree oven for 45 minutes. Remove from oven and let cool. 

While the squash is baking, melt the butter in a frying pan and add the onion and cinnamon sticks. cook on a very low fire until the onions reach a light golden color. 30-40 minutes. 

Remove the skin from the squash and place in a blender, add the juice that is left on your baking tray. Remove the cinnamon sticks from the onions and add the onions to the squash. Puree( blender, Cuisinart or immersion blender). Pour into a pot, add the stock and place on the stove. Bring to a simmer and gently heat, you will have to stir frequently. Add the salt and cloves

Note: You might not need  all of the stock so start with 1/2 cup and add a little at a time. This is a fairly thick soup. Remember to taste and correct your seasoning. 

I hope you enjoy this.