Cook Alkaline

Your source for a modern alkaline diet. Recipes, and honest insight on healthy living 2011 and beyond! Congratulations on finding my cookalkaline.com blog. There are many sources that offer scientific information on alkaline diets and the effects on the human body. This is not one of them. My intention is to share delicious recipes of everyday food with a twist or two to turn them into a more alkaline meal for an alkaline lifestyle. You will be surprised how easy it is to maintain this way of eating. I have always lived a healthy lifestyle and ate mostly organic fruit and vegetables with very little animal products. I was surprised a few years ago when my doctor informed me that I had osteoporosis. My doctor prescribed drugs that I took for 4 years. My osteoporosis worsened. Two years ago I embarked on researching the alternatives to taking the bisphosphonate drugs, Fosamax and Boniva. What I have discovered and has been widley known is that an alkaline diet can actually reverse osteoporosis as it has in my case. Other benefits which I discovered are: it has improved my overall good health, no colds, no sore throats, no flu shot, no flu, additionally I lost weight in the process and I am winning the race against osteoporosis. I will be sharing my alkaline ideas and recipes and I hope you will enjoy them. My friend Jorun acts as my test kitchen, recreating the recipes for her family and friends. Thank you for your interest in cooking alkaline, Sari - Copyright 2011 www.cookalkaline.com
Beets are such a fun treat. You do not always have to cook them. I love raw grated beets and I incorporated them into a fun colorful salad. 

Fill your bowl with lettuce. I used a vegetable peeler to peel the carrot strips.
Peel the beet to remove the hard outside. Then grate the beet and place in the bowl. 
Add 2 stalks of celery. 
Dressing
1 tsp. Apple cider vinegar 
3 Tbsp. Olive oil.

Beets are such a fun treat. You do not always have to cook them. I love raw grated beets and I incorporated them into a fun colorful salad.

Fill your bowl with lettuce. I used a vegetable peeler to peel the carrot strips.
Peel the beet to remove the hard outside. Then grate the beet and place in the bowl.
Add 2 stalks of celery.
Dressing
1 tsp. Apple cider vinegar
3 Tbsp. Olive oil.

Cauliflower is in season in a variety of colors. You can make an orange or even purple soup. I prefer the original pure white cauliflower. I used one for this recipe. 
This soup is going to be roughly puréed so everything just needs a rough chop. 
2 Tbsp olive oil
1 onion
1 white part of a leek
2 stalks of celery
1 medium size cauliflower
2  small to medium sized potatoes, peeled
Water 
1tsp of salt
1/4 tsp. White pepper

Heat a soup pot. Add the oil and onion. Remember that all the vegetables just need a rough chop. 
Cook about 8 minutes over medium heat until the onions have softened. Careful not to brown them. 
Add the remaining vegetables, cover and steam for 4 minutes. Add the salt and pepper. 
Pour in the water just 2 inches above the vegetables.  Simmer over low heat for 30-40 minutes until the cauliflower and potatoes are cooked through. 
In small batches, purée the soup. I think this soup lends itself to being a little chunky, so go light with the purée. if you prefer a creamier soup you can purée it all the way. Adjust your seasoning, Sprinkle with one of your favorite green herbs. I used parsley. 
Enjoy

Cauliflower is in season in a variety of colors. You can make an orange or even purple soup. I prefer the original pure white cauliflower. I used one for this recipe.
This soup is going to be roughly puréed so everything just needs a rough chop.
2 Tbsp olive oil
1 onion
1 white part of a leek
2 stalks of celery
1 medium size cauliflower
2 small to medium sized potatoes, peeled
Water
1tsp of salt
1/4 tsp. White pepper

Heat a soup pot. Add the oil and onion. Remember that all the vegetables just need a rough chop.
Cook about 8 minutes over medium heat until the onions have softened. Careful not to brown them.
Add the remaining vegetables, cover and steam for 4 minutes. Add the salt and pepper.
Pour in the water just 2 inches above the vegetables. Simmer over low heat for 30-40 minutes until the cauliflower and potatoes are cooked through.
In small batches, purée the soup. I think this soup lends itself to being a little chunky, so go light with the purée. if you prefer a creamier soup you can purée it all the way. Adjust your seasoning, Sprinkle with one of your favorite green herbs. I used parsley.
Enjoy

Summer Salad

1 bunch fresh spinach, chopped
1 bunch kale, chopped finely
1 cucumber, remove the seeds and slice thin
3 radishes, sliced
1 red bell pepper, remove seeds and core, then slice. 
2 stalks of celery, sliced thin
1/2 cup fresh parsley, chopped
1 carrot, grated
Dress with a lemon olive oil dressing. 1 tablespoon lemon juice to 3 tablespoons of good quality olive oil. Whisk together and add to your salad.

Summer Salad

1 bunch fresh spinach, chopped
1 bunch kale, chopped finely
1 cucumber, remove the seeds and slice thin
3 radishes, sliced
1 red bell pepper, remove seeds and core, then slice.
2 stalks of celery, sliced thin
1/2 cup fresh parsley, chopped
1 carrot, grated
Dress with a lemon olive oil dressing. 1 tablespoon lemon juice to 3 tablespoons of good quality olive oil. Whisk together and add to your salad.

This is a salad that I made recently. I did not have very much lettuce, so I used lots of fruit and vegetables. 
This is what I did. 

A small bunch of Frisée  cut up and placed on a plate. Then I added  sliced radishes, some cucumber, avocado, mango and fresh sweet apricots. Feel free to add any fruit that is in season. Toss with  your favorite dressing and enjoy.

This is a salad that I made recently. I did not have very much lettuce, so I used lots of fruit and vegetables.
This is what I did.

A small bunch of Frisée cut up and placed on a plate. Then I added sliced radishes, some cucumber, avocado, mango and fresh sweet apricots. Feel free to add any fruit that is in season. Toss with your favorite dressing and enjoy.

It is spring and the farmers market is starting to showcase beautiful flavorful tomatoes. 
I love pasta, and when I see tomatoes it is the first thing I think of making. This is a meal that you can make in about 15 minutes. Here is how to do it. 

Bring a large pot of  salted water to a boil. 
Meanwhile, chop up tomatoes. About 6 medium sized. 
Heat a pan and add 2 Tbsp. of olive oil. Add 2 cloves of minced garlic. If you like some heat, now is the time to add a pinch of red pepper flakes. 
Add the spelt *  pasta to the water. Add the tomatoes with their juices to the pan with the garlic. And red pepper flakes. 
Cook the pasta according to package directions. Just before the pasta is done, add a handful of basil to the sauce.  
Drain the pasta and pour it into the pan with the tomatoes.* Stir and cook for about one minute. 
Enjoy. 

Notes*  you can purchase spelt flour at your local health food store or online. 
I also always save a cup of water when I drain my pasta. I always use a little to add to my sauce. It brings it all together.

It is spring and the farmers market is starting to showcase beautiful flavorful tomatoes.
I love pasta, and when I see tomatoes it is the first thing I think of making. This is a meal that you can make in about 15 minutes. Here is how to do it.

Bring a large pot of salted water to a boil.
Meanwhile, chop up tomatoes. About 6 medium sized.
Heat a pan and add 2 Tbsp. of olive oil. Add 2 cloves of minced garlic. If you like some heat, now is the time to add a pinch of red pepper flakes.
Add the spelt * pasta to the water. Add the tomatoes with their juices to the pan with the garlic. And red pepper flakes.
Cook the pasta according to package directions. Just before the pasta is done, add a handful of basil to the sauce.
Drain the pasta and pour it into the pan with the tomatoes.* Stir and cook for about one minute.
Enjoy.

Notes* you can purchase spelt flour at your local health food store or online.
I also always save a cup of water when I drain my pasta. I always use a little to add to my sauce. It brings it all together.

Here is the quick and very easy dinner I made last night. Within an hour  it can be on your plate. 
Preheat your oven to 425 degrees . 
Scrub and wash a sweet potato or a yam. Poke  with a fork or knife so steam can escape. Put it on a cookie sheet and bake for one hour. 
45 minutes into the cooking, place the broccoli  in a steamer. Place the salmon in a baking dish. Sprinkle with a little salt and pepper. Squeeze a few teaspoons of fresh lemon juice on top. 
Steam the broccoli and bake the fish. The fish should be done in 12-15 minutes. 

Tip. Zest the lemon and sprinkle on the broccoli. It gives it a great punch of lemon flavor.

Here is the quick and very easy dinner I made last night. Within an hour it can be on your plate.
Preheat your oven to 425 degrees .
Scrub and wash a sweet potato or a yam. Poke with a fork or knife so steam can escape. Put it on a cookie sheet and bake for one hour.
45 minutes into the cooking, place the broccoli in a steamer. Place the salmon in a baking dish. Sprinkle with a little salt and pepper. Squeeze a few teaspoons of fresh lemon juice on top.
Steam the broccoli and bake the fish. The fish should be done in 12-15 minutes.

Tip. Zest the lemon and sprinkle on the broccoli. It gives it a great punch of lemon flavor.

This is how my dinner started last night. A tossed green salad of mixed greens, arugula and baby spinach leaves. You can dress it with your favorite salad dressing. The rest of this easy quick to make dinner is on the next page.

This is how my dinner started last night. A tossed green salad of mixed greens, arugula and baby spinach leaves. You can dress it with your favorite salad dressing. The rest of this easy quick to make dinner is on the next page.

This is a great afternoon snack. I opened the salad drawer of the refrigerator looking for something to eat. I try to have lots of alkaline foods around  to grab when I get hungry for a snack. This day was a little challenging as it is the end of the week and I am going to the farmers market tomorrow. What I did have was a piece of celery, a small carrot, a red bell pepper and a beautiful avocado. 
I cut them up and dressed them with 1 tsp. apple cider vinegar  and 3 tsp. olive oil. 
Personally I do not use salt or pepper on my greens. I prefer the natural state of them. But feel free to adjust the seasoning by adding salt and pepper to your taste. Remember, that you do not need lettuce to create a delicious little salad.

This is a great afternoon snack. I opened the salad drawer of the refrigerator looking for something to eat. I try to have lots of alkaline foods around to grab when I get hungry for a snack. This day was a little challenging as it is the end of the week and I am going to the farmers market tomorrow. What I did have was a piece of celery, a small carrot, a red bell pepper and a beautiful avocado.
I cut them up and dressed them with 1 tsp. apple cider vinegar and 3 tsp. olive oil.
Personally I do not use salt or pepper on my greens. I prefer the natural state of them. But feel free to adjust the seasoning by adding salt and pepper to your taste. Remember, that you do not need lettuce to create a delicious little salad.

This is a great salad and easy to make. 
I saw these beautiful watermelon radishes at the farmers market.
Just fill a bowl with your favorite greens mixture. I used baby spinach, kale, finely minced, a mix of salad greens, and parsley. On top, I placed cucumber, carrots, celery and the watermelon radish slices. 
Dressing
1 Tbsp  Apple cider vinegar
3  Tbsp  olive oil
Mix together. 
Season with salt and pepper.

This is a great salad and easy to make.
I saw these beautiful watermelon radishes at the farmers market.
Just fill a bowl with your favorite greens mixture. I used baby spinach, kale, finely minced, a mix of salad greens, and parsley. On top, I placed cucumber, carrots, celery and the watermelon radish slices.
Dressing
1 Tbsp Apple cider vinegar
3 Tbsp olive oil
Mix together.
Season with salt and pepper.

Spring vegetable soup

The farmers market has an abundance of farm fresh organic Asparagus. 
I always get my inspiration from seeing all the wonderful fresh produce.
Try this delicious vegetable soup. It is quick and easy.  Everything is going to be puréed, so you can give everything a rough chop. 

2 Tbsp. Olive oil
1 small onion
The stems from 2 bunches of asparagus, cut off an inch at the ends. Tips reserved. 
1 white sweet potato
3 stalks of celery
4 - 5 cups of vegetable stock
1 tsp salt, pepper

Heat the oil in a medium size pot. Add the onion and cook for 6 minutes, until it is has softened. 
Add the asparagus stems, the celery and the potato. Stir. Add the stock. Bring to a boil, reduce to a simmer and cook for 30 minutes. Remove from the stove. In small batches purée the soup with 1/2 cup of liquid at a time.  Transfer to another pot or bowl. Add just enough of your leftover stock to form the consistency of the soup. It should not be too thin. Remember  you can always  add liquid but it is very hard to take out. 
Then transfer all to a pot. Add the asparagus tips and simmer for 5 minutes. 
Add the salt and a little pepper. Season to taste.

Spring vegetable soup

The farmers market has an abundance of farm fresh organic Asparagus.
I always get my inspiration from seeing all the wonderful fresh produce.
Try this delicious vegetable soup. It is quick and easy. Everything is going to be puréed, so you can give everything a rough chop.

2 Tbsp. Olive oil
1 small onion
The stems from 2 bunches of asparagus, cut off an inch at the ends. Tips reserved.
1 white sweet potato
3 stalks of celery
4 - 5 cups of vegetable stock
1 tsp salt, pepper

Heat the oil in a medium size pot. Add the onion and cook for 6 minutes, until it is has softened.
Add the asparagus stems, the celery and the potato. Stir. Add the stock. Bring to a boil, reduce to a simmer and cook for 30 minutes. Remove from the stove. In small batches purée the soup with 1/2 cup of liquid at a time. Transfer to another pot or bowl. Add just enough of your leftover stock to form the consistency of the soup. It should not be too thin. Remember you can always add liquid but it is very hard to take out.
Then transfer all to a pot. Add the asparagus tips and simmer for 5 minutes.
Add the salt and a little pepper. Season to taste.

This is a very easy to make summer salad when the zucchini is at its best. 
Grate a few zucchini squash or you can easily substitute another variety. Dress it with lemon juice and olive oil.  1 Tbsp of lemon juice to 3 Tbsp of olive oil. Toss and season with salt and pepper. You can add a little fresh lemon zest and fresh parsley as well. Spread on a plate. Toss toasted almond slices on the top.

This is a very easy to make summer salad when the zucchini is at its best.
Grate a few zucchini squash or you can easily substitute another variety. Dress it with lemon juice and olive oil. 1 Tbsp of lemon juice to 3 Tbsp of olive oil. Toss and season with salt and pepper. You can add a little fresh lemon zest and fresh parsley as well. Spread on a plate. Toss toasted almond slices on the top.

Some friends were coming to lunch and I decided to whip up a pot of French onion soup. 
It is really fun to serve. I substituted alkaline ingredients to make this very satisfying bowl of soup. 
Easily serves 4-6

2 Tbsp. Olive oil
1 Tbsp. Clarified butter
4 onions
2 Tbsp. Spelt flour
2 sprigs of fresh thyme
2 cups vegetable broth
1 large potato
1/2 cup grated Mozzarella cheese
Salt and pepper   

In a large pot heat the oil and butter.  Add the onions and the thyme. Cook 25-30 minutes until the onions have developed a nicely light brown color. Be careful not to burn them.  Stir in the flour and mix thoroughly. Cook for about three minutes to cook out the flour taste. Add the broth. Season to taste. Continue to cook on a low simmer. 

For the garnish, peel and thinly slice the potato. Place in a pot of cold water and bring to a boil. Cook about 4 minutes until the potato is cooked. Drain, and set the potato slices on a  baking pan. 
Sprinkle the cheese on top of the potato slices. Place under the broiler until the cheese has melted. 

To serve, 
Ladle the soup into the bowls. Place three of the potato/ cheese croutons on the top.

Some friends were coming to lunch and I decided to whip up a pot of French onion soup.
It is really fun to serve. I substituted alkaline ingredients to make this very satisfying bowl of soup.
Easily serves 4-6

2 Tbsp. Olive oil
1 Tbsp. Clarified butter
4 onions
2 Tbsp. Spelt flour
2 sprigs of fresh thyme
2 cups vegetable broth
1 large potato
1/2 cup grated Mozzarella cheese
Salt and pepper

In a large pot heat the oil and butter. Add the onions and the thyme. Cook 25-30 minutes until the onions have developed a nicely light brown color. Be careful not to burn them. Stir in the flour and mix thoroughly. Cook for about three minutes to cook out the flour taste. Add the broth. Season to taste. Continue to cook on a low simmer.

For the garnish, peel and thinly slice the potato. Place in a pot of cold water and bring to a boil. Cook about 4 minutes until the potato is cooked. Drain, and set the potato slices on a baking pan.
Sprinkle the cheese on top of the potato slices. Place under the broiler until the cheese has melted.

To serve,
Ladle the soup into the bowls. Place three of the potato/ cheese croutons on the top.

I love making a big salad early I the week. Cover it with a paper towel and plastic wrap and you have a go to salad for at least 3-4 days.  This all depends on how fresh your lettuce is. Hopefully it has been purchased at your local farmers market. 

This week I took advance of the fresh Frisée  and Escarole. They originally came  from the Mediterranean region. 
Frisée Is sometimes referred to as chicory. Related to endive.  
Escarole is from the same family of vegetables.
I especially like the different textures of both the Frisée and Escarole. Curly and crunchy, smooth and full of flavors. Simply said, just delicious. 

Because they are not known as the sweetest of lettuces. I like to pair them with an assortment of sweeter options. 

So I added 
Grated carrots
Radishes
Celery 
Parsley
Red bell pepper
Cucumber
A handful of garbanzo beans
And I topped it off with cubes of avocado

Dressing: basic vinaigrette  is 1 tablespoon apple cider vinegar, or fresh lemon, or orange or grapefruit juice to 3 Tablespoons of olive oil.

I love making a big salad early I the week. Cover it with a paper towel and plastic wrap and you have a go to salad for at least 3-4 days. This all depends on how fresh your lettuce is. Hopefully it has been purchased at your local farmers market.

This week I took advance of the fresh Frisée and Escarole. They originally came from the Mediterranean region.
Frisée Is sometimes referred to as chicory. Related to endive.
Escarole is from the same family of vegetables.
I especially like the different textures of both the Frisée and Escarole. Curly and crunchy, smooth and full of flavors. Simply said, just delicious.

Because they are not known as the sweetest of lettuces. I like to pair them with an assortment of sweeter options.

So I added
Grated carrots
Radishes
Celery
Parsley
Red bell pepper
Cucumber
A handful of garbanzo beans
And I topped it off with cubes of avocado

Dressing: basic vinaigrette is 1 tablespoon apple cider vinegar, or fresh lemon, or orange or grapefruit juice to 3 Tablespoons of olive oil.

Breakfast. This also makes a good afternoon snack.
Plain organic yogurt, with pineapple and a handful of almonds.

Breakfast. This also makes a good afternoon snack.
Plain organic yogurt, with pineapple and a handful of almonds.

Anonymous asked: Just a few questions as that receipe sounds great. So, the lentils will be cooked enough after 45 minutes in the broth? Also, I'm gathering after you cook the white beans for an hour, you then add them to the lentil mixture. Why do you remove the seeds on the tomatoes? I have always read that seeds in most things are the ultimate vitamin source. Your picture makes it look fantastic as I'm sure it is. Thank you,

The lentils cook for an hour. That is the timing of this recipe. After 45 minutes I add the tomatoes, and I take the seeds out just for my own personal preference. You can leave them in, absolutely. And yes, you add the beans to the soup. I usually make my beans the day before. I also make a big batch, that I divide up and make freezer packages, so I always have them on hand.  I hope you enjoy the soup.