Alkaline Diet Recipes 

 

Hey, there!

 

Thanks for stopping by and checking on this article. We love helping people especially when it comes to their health, energy and weight loss. And the best news is that the alkaline diet may help you do that. 

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What You Will Gain From This Article 

 

My outcome from this article would be for you to understand more about the alkaline diet and learn more easy and delicious recipes that have been tried and true in our household for years. 

 

 

Alkaline Breakfast

What is an Alkaline Diet 

An alkaline diet is a diet that is based on eating particular nutrient rich foods that are better for your health. Foods such as organic fresh vegetables, healthy fats, fruits, legumes and grains are encouraged to be made up of 75-80% of your total diet. 

 

Some of the foods highly recommended for consumption are listed below:

 

Highly Alkaline Foods 

 

  • Avocado 
  • Fresh sprouts (sunflower, broccoli, kale etc.)
  • Baby spinach
  • Alkaline rich water 8+
  • Broccoli
  • Celery 
  • Cucumber
  • Garlic 
  • Spinach 
  • Fresh herbs 
  • Kale

 

Mildly Alkaline foods 

 

  • Bell peppers
  • Carrots
  • Beets
  • Turnips
  • Zucchini 
  • Onion 
  • Chia seeds
  • Hemp seeds
  • Quinoa 
  • Fresh soy beans (edamame)
  • White navy bean
  • Butter beans
  • Lemons 
  • Limes

 

Moderate Alkaline foods 

 

  • Homemade almond milk 
  • Brussel sprouts 
  • Cauliflower 
  • Pumpkin 
  • Baby potatoes
  • Coconut 
  • Grapefruit 
  • Pomegranate
  • Lentils
  • Tofu 
  • Cold-pressed virgin oils (olive oil, flaxseed oil, hemp oil, avocado oil, coconut oil) 
  • Dried herbs and spices

 

Mildly Acidic foods

 

  • Cantaloupe 
  • Fresh dates
  • Nectarine
  • Watermelon 
  • Strawberries
  • Raspberries 
  • Blueberries
  • Blackberries
  • Chickpeas
  • Kidney beans
  • Black beans 
  • Hummus 
  • Freshwater wild fish (sockeye salmon, trout, Atlantic mackerel, Coho salmon, pacific sardines, anchovies) 
  • Brown rice 
  • Amaratha 
  • Buckwheat 
  • Millet 
  • Oats/oatmeal
  • Spelt 
  • Rice/hemp protein powders
  • Brazil nuts 
  • Flaxseeds
  • Macadamia nuts 
  • Hazelnuts 
  • Pecans
  • Pumpkin seeds
  • Sunflower seeds

 

Moderate Acidic foods 

 

  • Apple
  • Apricots
  • Banana 
  • Mango 
  • Pineapple 
  • Tropical fruits 
  • Goats cheese
  • Vegan cheese
  • Brown rice
  • Rye bread
  • Wheat 
  • Wild rice 
  • Walnuts 
  • Ocean fish 

 

Highly Acidic foods 

 

  • Alcohol 
  • Caffeine 
  • Fruit juice 
  • Honey 
  • Jams
  • Mustard
  • Vinegar 
  • Yeast 
  • Dried fruit
  • Beef 
  • Chicken
  • Eggs
  • Farmed fish 
  • Pork 
  • Shellfish 
  • Cheese
  • Dairy products 
  • Artificial sweeteners 
  • Sugar 
  • Mushrooms 
  • Mustards
  • Condiments (mayonnaise, ketchup)
  • Butter 
  • Processed foods
  • Fried food
  • Fast foods
  • Microwave meals
  • Tinned foods
  • Margarine 
  • Corn oil, vegetable oil, sunflower oil.
  • Hydrogenated oils
  • Peanuts, cashews, pistachios 

 

How Do I Know so Much About the Alkaline Diet? 

I began my research on the alkaline diet back in 2010 when I wanted to have better health and wellness. I had such big goals I really wanted to achieve that I knew in order to succeed I had to have enough energy to get there. 

 

Just like an athlete would have to eat a certain way to perform for sport I understood I had to nourish my body to achieve the successful life I wanted. On top of that I also wanted to lose some excess weight.

 

I came across the alkalarian diet by pH Miracle and it made sense to me. I tried it made some adjustments and it worked out extremely well. As a result from the change, I have more energy, I’ve lost and maintained my weight and more importantly I feel better in every way. I even feel mentally better. 

 

“You don’t realise how bad you once felt until you know what feeling really healthy feels like.” 

 

I reached a point of feeling so healthy I had an explosive amount of energy that almost made me scared of ever losing it. 

 

How did I get to this point?

 

I slowly transitioned my current diet into an alkaline diet and it took a total of 6 months. 

 

The alkaline diet according to my research requires the removal of the following foods: 

 

  • Processed meats – deli meats such as ham, salami, hotdogs etc. 
  • Processed sugar – lollies, crisps, cakes, pastries,  and all baked goods including refined carbohydrates such as mass produced breads, wraps, and crackers.
  • Soda and sugar filled juices and beverages
  • Dairy products – All dairy products such as dairy milk, cheese, yogurt, and butter.
  • Red meat – All red meat, even organic and grass fed.
  • White meat – No more chicken, and definitely no pork. 
  • Eggs – even organic eggs.
  • Fish and seafood – farmed fish and seafood is entirely eliminated. 
  • Yeast, vinegar, fungi and fungal fermented foods- bakers yeast and brewer’s yeast, all vinegars, and even fungi foods such as miso, mushroom, soy sauce, fermented foods, and even dried fruit. 
  • Alcohol and Caffeine – all alcohols and caffeine. Especially non-organic coffee beans, and coffee beans not mould-free approved. 
  • Corn products – all corn products 

 

My goal was to aim for 75-80% of my diet filled with Alkaline foods and the remaining 20-25% “acidic” foods. 

 

Also part of the alkaline diet I swapped extreme intensive exercising for lower intensity. The alkaline diet is best supported with low-intensive and regular movement such as:

 

  • Walking 
  • Light jogging 
  • Yoga 
  • 15-minute intensive training (1-2 times a week Max) 

 

A week in my life following an Alkaline Diet looked  something like this:

 

  • 6am wake up and consume 500mls of warm lemon water (25g fresh lemon juice, 200mls of boiled water and 300mls of room temperature water. 

 

  • Go for 60 minute yoga class with a 45 minute walk throughout the day and every other day 90 minute walk/ or 60 minute light jog. 

 

  • An organic green juice daily before breakfast

 

  • Breakfast: 2 slices of sprouted brown rice toast with mashed avocado, sprouts, sliced cucumber. Or a green smoothie bowl, yogurt parfait, or warmed breakfast of sautéed greens and smashed avocado. 

 

  • Morning tea: fresh vegetables sticks with tahini paste, a piece of fruit, raw nuts, and avocado. 

 

  • Lunch would be a salad of lots of greens, raw vegetables, avocado smash, pumpkin seeds, and lentils or quinoa. I’d have this almost daily as my work lunch. I would always follow my lunch with a square of 90% organic chocolate and peppermint tea. 

 

  • Afternoon tea was mixed up between raw Brazil nuts and a plant protein shake, coconut yogurt and frozen organic berries, rice cakes with nut butter, vegetable sticks with tahini paste. 

 

  • Dinner: I would mix up every evening because I love the variety for dinner. I would make buckwheat paste with sautéed veggies, scrambled tofu with steamed veggies and salad, a green soup with toasted seeds or tofu “croutons”, a power salad, homemade tortilla pizza, and vegetable stir fry or curry. 

 

  • Dessert would be my signature “almond cream treat” along with an herbal tea. My treat includes: 200g frozen zucchini, ½ avocado, 150g of unsweetened almond milk, and flavoured organic stevia drops.  

 

  • I would go to bed early about 2-3 hrs after dinner and wake up early the next day for movement. 

 

  • I would also fast for 14hrs between dinner and breakfast the next morning. 

 

How to make your own healthy Alkaline Diet Recipes

How can you make your own healthy alkaline diet recipes? It honestly will become so simply for you once you learn the list of alkaline foods and then work with the abundant amount of foods you have to eat. 

 

I always like to start with soups, salads, and smoothies. These are seriously my favorite foods to eat. 

 

Making alkaline soups are extremely simply. Below are some of my tips:

 

  • Use organic produce where possible from the list of alkaline foods.
  • Use yeast free vegetable broths that contain nothing other than vegetables and possibly sustainably sourced palm oil or other oils. Avoid added sugar, maltodextrin, or corn. 
  • Use canned organic coconut cream or soaked sunflower seeds or blanched almonds to create a delicious creamy delight.
  • Use herbs and spices for seasoning some of my favorite brands include Simply Organic, Frontier Co-Op, Spice Hunter.  

 

Salads are easy too. 

 

  • Create a base of any amazing leafy green of choice 
  • Add some extra vegetables (cucumber, red onion, peppers, radish, carrot, beetroot etc.) even add some roasted veggies or steamed vegetables.
  • Add some healthy fats – Avocado, hummus, tahini paste, cold pressed extra virgin oils. 
  • Add some crunch – toasted pumpkin seeds, sunflower seeds, almonds, pinenuts, and walnuts. 
  • Season with sea salt, cracked pepper, fresh lemon juice and a drop of two of pure organic stevia liquid. 

 

To turn your salad into a power salad add some protein from baked tofu, baked Tempeh, cooked quinoa, canned white beans, sprouted lentils etc. 

 

Main meals are simple as well. I really love eating alkaline because it is really easy to make healthy alkalising recipes. 

 

I would suggest adding a side salad of raw vegetables to every main meal. It will refreshing the taste of your meal and also your whole experience. 

 

Some recipe ideas include curries, stir-fry’s, roasted vegetables, vegetable patties, pies etc. all easily made using alkaline approved foods. 

 

Refer back to the alkaline food list above for some basic essentials to keep in your household when transitioning. 

 

Healthy snacks. Fresh vegetables. Top view

Alkaline Diet Recipes to Try 

 

Alkaline Shake and Smoothie Bowl Recipes 

 

Green Energizer 

1 medium Lebanese cucumbers (200g) – or ½ continental cucumber  

2 large handfuls (75g) of baby spinach 

½ medium (60g) avocado 

½ cup (120g) organic canned coconut cream 

½ cup (125g) unsweetened almond milk 

1 cup ice 

1-2 limes, juiced (40g)

Stevia extract 

386 calories/ 7g protein/ 27g carbs (9g fiber) / 29g fat 

 

Alkaline Green 

1 medium Lebanese cucumbers (200g) – or ½ continental cucumber  

2 large handfuls (75g) of baby spinach 

½ medium (60g) avocado 

¼ cup (20g) fresh sunflower sprouts

½ cup frozen zucchini 

⅓ frozen banana (34g) 

1 tbsp. (10g) Maca powder 

½ cup unsweetened almond milk 

Pinch of stevia extract 

½ tsp. Ground Ceylon cinnamon 

282 calories/6g protein/ 39g carbs (10g fiber, 8g sugar) /13g fat 

 

Cacao Madness 

1 medium Lebanese cucumbers (200g) – or ½ continental cucumber  

2 large handfuls (75g) of baby spinach 

½ medium (60g) avocado 

1 tbsp. (10g) Raw organic cacao powder 

1 tbsp. (15g) Udo’s 3-6-9 blend oil 

1 tbsp. (15g) MCT oil 

1 cup unsweetened almond milk 

Stevia extract 

481calories/ 8g protein/ 24g carbs (11g fiber) / 42g fat 

 

Super Shake 

1 medium Lebanese cucumbers (200g) – or ½ continental cucumber  

2 large handfuls (75g) of baby spinach 

½ medium (60g) avocado 

2 leave (85g) Kale 

½ thumb size piece of fresh ginger (13g)

¼ cup of fresh mint 

2 tbsp. Fresh lime juice 

1 cup fresh coconut water 

1 tbsp. Chia seeds (12g)

*soak chia seeds in coconut water for 10 minutes prior 

318 calories/ 13g protein/ 43g carbs (19g fiber, 13g sugar) / 15g fat 

 

Smoothie Bowls 

Tropical Lime bowl

1 medium Lebanese cucumbers (200g) – or ½ continental cucumber  

2 large handfuls (75g) of baby spinach 

½ medium (60g) avocado 

½ tsp. Super green powder 

200g Frozen zucchini 

1 lime, juiced

½ cup (100g) canned organic coconut milk 

¼ tsp. Stevia Extract 

370 calories/ 9g protein/ 31g carbs(10g carbs)/ 25g fat

 

Almond Greener Bowl 

1 medium Lebanese cucumbers (200g) – or ½ continental cucumber  

2 large handfuls (75g) of baby spinach 

½ medium (60g) avocado 

200g Frozen zucchini 

½ cup unsweetened almond milk 

1 tbsp. Raw almond butter

¼ tsp. Stevia Extract 

¼ tsp. Ground Ceylon cinnamon 

300 calories/ 11g protein/ 27g carbs (13g fiber)/ 20g Fat

 

Chocolate Creamy Bowl 

1 medium Lebanese cucumbers (200g) – or ½ continental cucumber  

2 large handfuls (75g) of baby spinach 

½ medium (60g) avocado 

200g Frozen zucchini 

½ cup (100g) pure coconut milk, canned.

1 tbsp. (10g) Raw cacao powder 

¼ tsp. Stevia Extract 

¼ tsp. Pure vanilla (optional

399 calories/ 10g protein/ 31g carbs (12g fiber)/ 26g fat

 

Topping suggestions for your bowls:

 

  • Crushed walnuts 
  • Raw sprouted almonds 
  • Hemp seeds
  • Raw cacao nibs 
  • Toasted unsweetened coconut flakes 
  • Raw toasted Pumpkin seeds 
  • Chia seeds 

 

Alkaline Breakfast Recipes 

 

Coconut Crazy 

½ cup (100g) unsweetened coconut yogurt 

¼ cup (30g) alkaline crunch (toasted unsweetened coconut flakes, raw almonds, sunflower seeds, pumpkin seeds,walnuts,) 

Pinch of sea salt 

Pinch of stevia extract 

411 calories/ 6g protein/11g carbs (2g fiber)/ 40g fat 

 

Coconut Quinoa Porridge 

⅓ cup (35g) organic quinoa flakes 

½ cup (100g) canned organic pure coconut milk 

½ tsp. Ground Ceylon cinnamon 

Pinch of sea salt 

Pinch of stevia extract 

Topped: crushed walnuts (12g)

373 calories/ 7g protein/ 28g carbs (4g fiber) / 25g fat

 

Alkaline Toast 

Gluten free buckwheat and rice bread or Sprouted grain bread 

Avocado smash 

Topped with Fresh sprouts 

 

Avocado Smash:

Avocado (60g) 

1 tbsp. (15g)Lemon juice 

Pinch of sea salt 

Pinch cracked pepper 

2 organic stevia liquid drops

¼ cup (60g) cherry tomatoes, quaterd

 

370 calories/ 13g protein/ 65g carbs (15g fiber) /8g fat 

 

Breakfast Salad 

200g Roasted pumpkin sliced 

1 (45g) big handful raw baby spinach 

1 (45g) big handful red chard 

¾ tbsp. (10g) Udo’s 3-6-9 oil 

Pinch of Sea salt 

Pinch of cracked pepper 

¾ medium (80g) Avocado, sliced 

Topped with Fresh sunflower sprouts 

325 calories/ 6g protein/32g carbs (14g carbs)/ 23g fat

 

Steamed Veggies w/ Udo’s Oil 

*as many veggies as you desire 

Carrot 

Broccoli

Green beans

Zucchini 

1 tbsp. Udo’s 3-6-5 blend oil 

½ medium avocado sliced 

Sea salt 

Fresh parsley, finely chopped (optional)

Raw garlic, finely sliced (optional)

 

Alkaline Lunch Recipes 

 

Sun-dried tomato and Avocado salad

2 big handfuls of shredded red chard (80g)

⅓ cup (20g) fresh sunflower sprouts 

¼ cup (40g) packed no added oil sun-dried tomatoes 

¾ large (90g) avocado 

½ lemon, juiced 

Pinch of sea salt 

Pinch of Cracked pepper 

⅓ cup cooked red quinoa (75g)

1 oz toasted pumpkin seeds (28g)

572 calories/ 22g protein/ 60g carbs (20g fiber)/ 32g fat 

 

Pumpkin Tahini Salad 

2 big handfuls of shredded red chard

¼ red onion, sliced 

1 cup purple cabbage, shredded 

½ cup canned organic chickpeas (no added salt)

220g oven-baked pumpkin 

Tahini dressing (2 tbsp. Fresh lemon juice juice, 20g pure tahini paste, stevia drops, 5g olive oil, sea salt, cracked pepper) 

437 calories/ 15g protein/56g carbs (17g fiber)/20g fat 

 

Tempeh Avocado Salad 

1 handful red chard 

1 handful silverbeet 

1 handful baby spinach 

⅓ cup fresh sprouts 

100g raw tempeh (baked in a preheated oven for 15 minutes

200g roasted cauliflower (baked w/ olive oil sea salt and garlic powder for 17 minutes in preheated oven)

½ medium (70g) avocado 

Sea salt 

1 tsp. Extra virgin olive oil 

2 drops of stevia liquid 

443 calories/ 24g protein/ 38g carbs (18g fiber)/28g fat 

 

Rainbow Raw Noodle Salad 

1 large (250g) zucchini, spiralled 

1 extra large (120g) carrot, spiralled 

⅓ cup fresh parsley, chopped 

1 Lebanese cucumber, seeded and sliced 

⅓ cup (20g) fresh sunflower sprouts 

1 oz. cup raw almonds, dry roasted 

Lemon vinaigrette (1 tsp. Extra virgin olive oil, 1 tbsp. fresh lemon juice, 2 drops of liquid stevia, sea salt, and cracked pepper) 

1 heaped tbsp. (40g) Hummus 

462 calories/ 14g protein/ 35g carbs (10g fiber)/ 33g fat 

 

Fresh Salad Wraps 

2x Brown rice tortilla wraps  

½ large (60g) avocado, sliced 

½ cup (85g) canned organic cannellini beans 

1 cup raw baby spinach 

½ tbsp. (7g) Udo’s 3-6-5 oil 

⅓ cup grated carrot 

½ cup fresh sprouts 

551 calories/ 14g protein/ 79g carbs (17g fiber)/ 23g fat 

 

Alkaline Soup Recipes 

 

Alkalising Green Soup (2 servings) 

300g raw broccoli, chopped

80g raw baby spinach

120g fresh asparagus, chopped 

200g zucchini, chopped

15g raw garlic, chopped

60g raw onion, chopped

1 tsp. Extra virgin Coconut oil 

1 cups canned organic coconut milk 

13g Vegetable broth powder 

308 calories/ 9g protein/ 31g carbs (10g fiber) / 17g fat)

 

CLA soup (2 servings) 

500g raw cauliflower, chopped

14g fresh garlic, chopped

150g fresh leek, chopped

150g raw asparagus, chopped 

2 tsp. Extra virgin coconut oil 

11g vegetable broth powder

 

Soup on it’s own: 188 calories/ 9g protein/ 30g carbs (8g fiber) /6.5g fat 

 

W/ roasted tofu cubes +164 calories (100g organic extra firm tofu, 1 tsp. Olive oil, sea salt and pepper, baked in a preheated oven for 15 minutes)

 

*recommended serving with roasted tofu, side salad, toasted seeds, or brown rice/sprouted grain toast.

 

Roasted Pumpkin Soup (2 servings) 

75g onion, chopped 

15g fresh garlic, chopped 

½ tbsp. Extra virgin coconut oil 

600g raw pumpkin, roasted

1 tsp. Ground ginger 

½ tsp. Ground cinnamon 

240g canned organic coconut milk 

13g yeast free vegetable bouillon powder 

 

380 calories/6g protein/30g carbs (3.8g fiber) /30g fat 

 

Zucchini Turmeric Soup (2 servings)

60g onion, diced

6.5g extra virgin coconut oil 

300g zucchini 

5g curry powder 

2g Tumeric powder 

8g Rapunzel, vegetable broth powder 

390g pure canned coconut milk 

100g baby spinach 

320 calories/ 4g protein/17g carbs(4g fiber)/25g fat 

 

White Bean and Vegetable Clear soup (2 servings) 

80g Celery, diced  

120g Carrot, diced 

60g Onion, diced 

200g Zucchini, chopped 

180g Broccoli, chopped 

170g Green beans, chopped

7g Bragg Nutritional yeast seasoning 

25g Fresh Rosemary 

1L Whole foods 365 organic liquid vegetable stock 

170g organic cannellini beans, canned (no added salt) 

150g organic lentils, canned (no added salt) 

 

298 calories/18g protein/56g carbs (19g fiber) /2.5g fat

Alkaline Dinner Recipes 

 

Buckwheat pasta with sautéed veggies (2 servings) 

125g raw 100% buckwheat pasta 

1.5 zucchini, sliced 

2 cups broccoli, sliced 

2 cups frozen whole leaf spinach 

¼ cup fresh parsley 

Garlic 

Juice of fresh lemon 

Sea salt 

Cracked pepper

½ tbsp. Udo’s 3-6-5 blend oil 

379 calories/ 18g protein/ 64g carbs(12g fiber) /9g fat 

 

Green Roll Ups 

2x nori sheets 

⅓ cup carrot, grated 

⅓ beetroot, grated

170g cooked quinoa 

Handful baby spinach 

½ medium-large (70g) avocado, sliced 

½ cup fresh sprouts

 

Ginger and Garlic Dipping Sauce:

½ tsp. garlic powder, ½ tsp. ginger powder, 4 tbsp. braggs liquid aminos, stevia drops, and 2 tbsp. Apple cider vinegar 

460 calories/ 19g protein/66g carbs (17g fiber) /15g fat 

 

Raw Zoodles w/ Creamy Herbed Avocado (2x servings) 

1 packet of raw zoodles (500g) 

½ tbsp. EVOO 

¼ cup fresh parsley, finely chopped 

2 garlic clove, sliced 

1.5 medium (240g) avocado 

2 tbsp. Fresh lemon juice 

⅓ cup cherry tomatoes, quartered 

Pinch of sea salt 

Pinch of cracked pepper 

⅓ cup fresh cilantro, finely chopped 

2 drops of liquid stevia 

308 calories/ 7g protein/ 26g carbs (13g fiber) /22g fat

 

Warm Mexican Salad  

Bed of mixed salad about 2 large handfuls 

½ tbsp. Extra virgin coconut oil 

2 garlic cloves

1 cup sliced (120g) yellow bell peppers

1 cup sliced (120g) red bell peppers

1 cup of cherry tomatoes, halved 

1 serving (85g) of organic canned cannellini beans 

½ large (90g) avocado 

Fresh cilantro, finely chopped 

Fresh lemon, juiced 

 

421 calories/ 13g protein/ 40g carbs (18g fiber) /23g fat

 

Brown Rice tortilla Pizza 

1 brown rice tortilla 

75g Pure tomato paste 

¼ red onion sliced

1 cup sliced yellow bell pepper 

½ bunch of fresh basil 

Side salad 

2 cups Mixed lettuce 

¼ red onion, sliced  

¾ Lebanese cucumber, seeded and sliced 

1 tsp. Udo’s 3-6-5 blended oil 

2 tbsp. Fresh lemon juice 

Pinch of Sea salt 

Pinch of Cracked pepper 

2 drops of liquid stevia 

320 calories/ 11g protein/ 59g carbs (11g fiber)/ 7g Fat

 

Alkaline Super Plate 

Choose from the list below: 

1 serving “protein” (cooked quinoa, lentils, chickpeas, baked tofu/tempeh)

1 serving of fresh salad (salad made with fresh baby leaves, red onion, cucumber, carrot, lemon vinaigrette or creamy “ranch” dressing)

1 serving of vegetables – steamed veggies, sauteed veggies, roasted veggies. 

 

I really hope you enjoy this recipes and give them a try because they are seriously some of our favorite recipes to make on a regular basis. 

 

Living an alkaline lifestyle is a great way to boost energy, heal, lose weight, feel great, and maintain excellent health. We will never look back and I hope you have the same amazing experience as us. 

 


Maria
Maria

My name is Maria and I have been passionate about health since the passing of my beautiful mother. Her fight against cancer taught me a lot about the importance of health and wellness, which is why I am today inspiring, supporting, and motivating as many women as I can to live a life full of health and happiness. Come be part of my community of healthy body women in living a healthier happier life.