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 ¼ 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 ¼ 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 ¼ 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

½ onion, sliced

1 clove minced garlic

2 Tbsp clarified butter

¼ cup sulfur free dried cherries or white raisins

¼ cup vegetable broth

1 tangerine, peeled and sectioned

juice of 1 tangerine

optional ¼ -½  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. 

¾-1 cup vegetable stock 

1 small onion, sliced

2 Tbsp. clarified butter

2 Cinnamon sticks

1 Tbsp. olive oil 

½ -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 ½ 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. 

This is a salad that I put together rather quickly one day when a friend stopped by for lunch. I used what I had on hand. Feel free to use what you have in your fridge. Be creative. Here is what I did. 

3 cups lettuce, chopped 

½ cup garbanzo beans

½ cup carrots, grated 

2 hard boiled eggs, sliced 

4 radishes, sliced 

½ cup cucumber, diced 

8 cherry tomatoes

½ cup celery, diced

1 avocado, diced

1 large potato, cooked and diced

¼ cup parsley, chopped

¼ cup toasted sunflower seeds.  

Mustard Dressing

1 tsp. Dijon Mustard 

1 Tbsp. Apple Cider Vinegar 

3 Tbsp. Olive Oil 

On a large platter, toss the parsley with the lettuce. Place each of the ingredients  on top of the lettuce to create a composed salad. I like to separate the colors like I did on this salad. Notice the carrots are on the opposite side of the tomatoes and radishes, then I filled in with the cucumber, celery,eggs and garbanzo beans. I put the avocado and the potato on top. Be creative, every time I make this salad, it comes out a little different.

Dressing: Using a small bowl, mix the mustard with the vinegar. Using a wire whisk,

drizzle in the oil and stir until you have a nice thick sauce. 

  I served the dressing on the side. 

Bring Fall into your salad by adding roasted butternut squash. It adds a wonderful natural  sweetness and a beautiful color. 

For 2 servings 

2 cups mixed greens 

1 hot house cucumber, sliced 

½ of a small butternut squash, diced and roasted at 325 degrees for 20 minutes. 

½ cup pumpkin seeds 

½ cup chopped parsley 

Juice of an orange or tangerine 

1 Tbsp. Olive Oil

Arrange the lettuce on a platter , sprinkle with the parsley. Add the cucumber and squash. Sprinkle with the pumpkin seeds. Mix together the citrus juice and olive oil. Pour over the salad and toss. This is a very easy but beautiful presentation. 

Note: If you are using tangerines, add a few segments to the salad for a little extra flavor punch. 

This lentil vegetable soup is wonderful to serve on a cold day. I have had it in my fridge all week and it has been my go to snack or meal. 

2 Tbsp. Olive Oil 

1 small onion chopped, approx 1 cup

2 stalks of celery chopped

2 carrots, chopped 

¾ cup lentils

2 cups kale chopped

1 turnip, chopped

1 cup cooked white beans

2 Tsp. sea salt

½ cup chopped parsley 

5-6 cups vegetable stock 

In a large soup pot, heat the oil and add the onions. Cook about 5 minutes until they have softened. Add the celery, carrots, turnip and kale. Mix together. Add the beans.  Cover with the stock and simmer for 1 hour. To serve, Ladle into a cup or bowl and sprinkle the parsley on top. 

Note:  I like to start with 5 cups of stock and get the soup cooking. I keep 1 cup on hand to add if the soup is coming out too thick. If you like a thicker soup, just use 5 cups of stock. For a thinner soup add more. 

Happy New Year to You 

Last night I made Petrale Sole with boiled potatoes and broccoli. I served it with a green salad. Three alkaline dishes with one acidic(the fish) is a perfectly balanced dinner that you can enjoy. This is a quick and easy meal to prepare. 

For 2 servings 

1/2 lb. of Fresh Petrale Sole 

1 Tbsp. Spelt flour 

1 Tbsp. olive oil 

1 Tsp. clarified butter

juice from ½ of a lemon

1 Tbsp. parsley

1 Tbsp. capers

salt and pepper to taste 

Heat the olive oil and butter in a non stick pan. Dust the fish with the Spelt flour and season with a little salt and pepper. Place the fish in the pan and cook for 4 minutes. Turn the fish over and cook another 2 minutes. Add the capers and lemon juice. To serve, place the fish on a plate and sprinkle the parsley over it. Serve with boiled potatoes and broccoli. Recipe to follow

Boiled Potatoes with Broccoli   Serves 2

I served this as a side dish to the Filet of Sole that I made last night.

2 potatoes  diced 

2 stalks of broccoli 

1 tsp. chopped parsley

Salt and pepper to taste

Place the potatoes in a pan, cover with cold water. Bring to a boil and simmer about 10 minutes until potatoes are tender, add the broccoli and cook another 2-3 minutes. Drain and place in a serving bowl. Sprinkle with the parsley. 

This is my Granola, I like to make it during the holidays. It makes a great gift. 

5 cups oatmeal 

1 cup sliced almonds

1 cup sunflower seeds 

½ cup sesame seeds

1 cup raisins

1 cup dried cherries or any dry fruit (try to find non sulfates)

¼ cup canola oil

 1/2 cup -¾ cups honey 

Preheat Oven 325 degrees

In a large bowl mix together the oatmeal, nuts and seeds. Stir in the oil and honey. Mix well so the oats are well coated. Place on a cookie sheet and place in the over. Stir every 15 minutes. It will take 45 minutes to an hour. Remove from the oven and stir in the raisins and cherry’s. Cool. Store in a glass jar. 

You don’t have to worry about being on an alkaline diet and going out to dinner. I always have a snack before I go out, just in case the menu does not have enough options for me. A few slices of avocado or a handful of almonds is a good snack which will leave you feeling satisfied and not starving when you sit down to eat. This will also prevent making the wrong choices. So the other night I was out to dinner and I had great luck. Don’t ever be afraid to ask your server to bring you a plate of vegetables. They are happy to oblige. I ordered roasted butternut squash and brussel sprouts, followed by a Cesar salad. You can go out!

There is always a salad on just about any dinner menu. I ordered the Cesar salad with the dressing on the side and some extra lemon. I used the lemon to dress the salad with a tiny bit of the Cesar dressing. Worked like a charm. You don’t have to stress to eat out. 

Last night a friend dropped by so I quickly put this kale in the oven and a little differently than I usually do. I cut it up and tossed it with a little olive oil and salt. Spread it on a cookie sheet lined with parchment paper or foil. I put it in a preheated oven at 275 degrees and bake for about 40 minutes. The Kale retains the color and crisps up beautifully. They were gone in minutes. Enjoy

Thanksgiving

Happy Thanksgiving. If you are reading this blog today you must be wondering what to eat today at the Thanksgiving meal. I try to make staying on an alkaline diet as less stressful as possible. Remember it is all about the ratio of alkaline foods( 80%) to acid foods( 20%) on your plate. If this is your favorite holiday and you want to indulge a little more than usual. Try a( 60%) alkaline foods and( 40%) acid foods. You actually  stay in a comfort zone but can have a few extra treats without upsetting your diet. And don’t forget that we can store alkaline foods in our bodies. So I suggest that you eat an alkaline breakfast, oatmeal, or a fresh fruit smoothie and  for lunch a light vegetable salad or a bowl of vegetable soup. I always eat breakfast and lunch especially before a big dinner. This way I am not starving when I sit down and I can make better choices of what foods I am putting on my plate. So if Turkey is your thing, go for it. Enjoy the sweet potatoes and mashed  potatoes with it. And don’t forget the vegetable dishes. When dessert is served, look for the fresh fruit. If there is a pie that you just have to have, try to just have a taste. It usually takes about 20 minutes to feel full, so if you eat slowly and your dinner lasts 20 minutes, dessert will not be so tempting. That is my secret for today. You will be surprised how easy it is to stay Alkaline and have a Happy Thanksgiving Holiday. 

Sari

Stuffed Zucchini 

We ate this over two nights and it was so yummy. The squash is so good right now at the farmers markets and I found two large zucchinis to stuff. You can use any size, the larger ones work better. 

2 Medium to  Large Zucchini 

1 cup Japonica rice

2 ½ cups water

¼ tsp sea salt 

1 onion, sliced thinly

1 clove garlic finely minced

2 Tbsp. Olive oil

3 ounces fresh mozzarella cheese, diced (optional)

1 cup marinara sauce 

salt and pepper

Bring salted water to a boil. Add the rice and cook for 45 minutes. (You can  also cook the rice in a rice cooker) In a large skillet, heat the olive oil and add the onion, cook for 10 minutes. Add the garlic. Using a melon ball spoon, scoop out the flesh of the zucchini. You will be left with a pile of zucchini balls and 4 clean zucchini “boats” ready for filling. Cut the zucchini balls in ¼’s and add to the onions. Season with a little more salt and pepper to taste. When the rice is done, add 1 cup to the onions and zucchini mixture. Mix together and correct your seasoning. stir in ½ of the cheese and reserve the other half.  To assemble. Pour the tomato marinara on to the bottom of a baking dish. Place the zucchini boats into the casserole. Fill each piece with the rice onion mixture. Top with the remaining cheese. Cover with tin foil and  bake in a preheated 350 degree oven for 45 minutes -1 hour. 

Below you will see the before and after pictures of this dish. I hope you like it.

This is the Zucchini when I took it out of the oven 

This is the picture of the Zucchini before I baked it. You can omit the cheese if you prefer. 

Being on an Alkaline diet does not mean you have to give up the proteins that you love. If you combine them with alkaline side dishes you should have a pretty good ratio of 80% 20%. This is the dinner I made for my mom and her friends. 
You can prepare this ahead of time so it is a very easy dish to entertain with.  There is just enough left over for a second meal for two. The dinner menu, chicken piccata, roasted potatoes, summer squash and brussell sprouts,and a zucchini  salad with almonds. The recipes follow this one. 

Serves 8 

Eight chicken breasts 

½ cup spelt flour

2 Tbsp. Olive Oil

¼ cup capers

½ cup lemon juice 

½ cup vegetable broth 

¼ cup clarified butter (optional)

¼ cup parsley, chopped

Salt and Pepper 

Run a sharp knife down the center of the breast to create 2 thin pieces. Season with a little salt and pepper and dust with the spelt flour. Heat the oil in a large fry pan and in small batches just saute the chicken so it gets a little color. Then remove to an oven proof platter. Cover with tin foil and it can sit for an hour while you are doing other things. Preheat your oven to 350 degrees and 15 minutes before you want to eat, put it in the oven for just 15 minutes. The sauce is easy. Put the lemon juice, vegetable stock, parsley and capers in the same saute pan and bring to a boil. Reduce to half. Pour in the butter and remove from the heat. Pour the sauce over the chicken. It’s that easy. Enjoy

The Roast Potatoes 

I usually count on 3 potatoes per person, and throw in a few more for good measure. 

Cut in half and then again, they should all be about the same size. Toss with 1-2 Tablespoons of olive oil and use whatever herb you like. I used Rosemary that I had growing out in the garden and also a little dried oregano. Salt and Pepper, Spread them on a foil lined cookie sheet and place in a 350 degree oven for 45 minutes.