Radish Salad
This is a very simple salad that is easy to make and is very refreshing. If you are making a larger portion, the recipe for the dressing is in the Note section following this recipe.
Right now the radishes are fantastic.

6 large radishes sliced as thin as you can.
Chop fresh parsley approx ¼ cup.
Place the radishes on a plater, sprinkle the parsley on top.
Dressing, 1 tablespoon olive oil, and a splash of apple cider vinegar

Note, I like the ratio of 3 Tbsp oil to 1 Tbsp vinegar.

Summer Fruit

Summer is coming to a close and these fruits will not be here much longer. Stop by your local farmer’s market. Remember that you can purchase and freeze the end of the season berries. Strawberries, Raspberries. Blueberries and Blackberries freeze beautifully. So does Pineapple.  Hopefully you are enjoying the fruits of summer. I have been shopping at the Farmer’s Market each week and have tasted some delicious fruit.  I wanted to let you know of the highest alkaline forming fruits. Strawberries, Blackberries, and Raspberries. Nectarines, Papaya and Pineapple. Watermelon, Cantaloupe and Honeydew. Think of these fruits when preparing a meal or snack. I like to slice up melon and keep it in the fridge for go to snacks. For breakfast, I have been making fruit smoothies. This you can do with any fruit combination that you favor. I posted a recipe a few weeks ago.  Also, think of eating fruit for dessert. Nectarines are at there finest right now. Slice them and squeeze some lime juice on them and sprinkle fresh mint on top. This is a lovely presentation and a delicious dessert. Pineapple is another fruit that makes a great dessert. You can serve it cold or hot, think about throwing some pineapple slices on the barbeque or under your broiler. You can baste them with a little maple syrup. How good does that sound. Papaya’s are my favorite. I favor the ones that come from Hawaii. All they need is a squeeze of fresh lime juice and I am happy. They also are a great container for holding a small salad. There are many uses for fruit, we have to get creative and work them into our cooking. Try adding some fruit to your green salads. You will be amazed how much better you salad will taste with some fresh fruit added. This is making me hungry, I think I will go into my kitchen and have a bowl of fruit

I always like to shop at my weekly farmer’s market. Buying fresh from the farmers insures that the food you buy is usually just picked.  Many of the fruits and vegetables that I purchase have been picked just the day before market. It’s a good idea to talk to your farmers and get the scoop. Personally, I try to buy organic fruits and vegetables, but sometimes there is an item that is not organic but the produce is not sprayed. Follow your own comfort level and support your local farmers. 

Try this easy vegetable dish with  Brussel sprouts and broccoli. Favorites around my kitchen. 2 dozen Brussel sprouts 1 bunch Broccoli 2 tablespoons olive oil Sea Salt and Pepper . First, I like to give these a quick steam. about 3-5 minutes.  Then I place them in a baking dish. Sprinkle with salt and pepper. Stir in the olive oil. Set aside. When ready to cook, place in a preheated 350degree oven for about 30 minutes. 

Tip: I like the ease of these roasted vegetables because I can give them a head start and give them a quick steam to cook halfway. I can prepare these in the morning, and when dinner time comes, all I do it put them in the oven. 

These are my favorite roasted potatoes. So easy to make. Cut up the potatoes, coat with a little olive oil and some sea salt. Put on a foil lined baking sheet and bake at 400 degrees for about 35 minutes. They are always a big hit.

This is a delicious side salad that I make all the time. Delicious fresh greens from your farmer’s market with lots of celery, grated carrots and radishes. A favorite around my home. Dress with a simple mixture of fresh lemon juice and olive oil. It is a very refreshing salad. I like to sprinkle parsley over the top. 

Serve these vegetables as a side dish with a piece of fish and a big green salad. 

I used some beautiful summer squash, some baby broccoli and a beautiful white cauliflower. I steamed them in some water and put them in a baking dish and warmed them in the oven. Very easy and delicious 

The other night I got inspired with all of the fresh vegetables I purchased at the farmer’s market. Putting food on skewers is an easy and fun presentation. 

I used zucchini squash, yellow pepper, mushrooms, red bell pepper and onions. 

I place the grill pan over my stove. It is important to preheat your grill for the best results.  It is also a good idea to soak your skewers  in water for a few minutes before using them. This prevents them from burning. The vegetables should take about 15-20  minutes to cook. I brushed them with a little olive oil. 

Here is the finished dish. I added a few skewers. of fresh salmon. To finish off the zucchini, I took them off the stick and placed them directly on the grill.  I served this with a pot of brown rice and it was a big hit. 

These are the most colorful cauliflowers. They come in green, purple and white. I actually prefer the white ones because they have not been genetically modified. I really likely to know what I’m eating. Don’t you? 

Hi, 

I went to the Farmer’s Market yesterday. I would urge you to find out where your local markets are and if you are not already going, make a plan. You will find the freshest produce. I go every week and stock my fridge with beautiful wonderful tasting produce. The farmers that I buy from pick the vegetables the day before bringing them to market. I also talk to the farmers to make sure that the food that I am buying is pesticide free. I will cooking this week and posting. 

 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. 

½ cup Garbanzo Beans

½ cup chopped celery

½ 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

¼ 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

½ 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.

½ Box Spelt or Quinoa pasta

2 cups cooked broccolli  (can substitute any vegetable)

4 cherry tomatoes sliced

½ onion sliced

1 Tbsp Olive oil

¼ 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.

½ cabbage sliced thin

1 cup queso fresca (fresh Mexican style cheese)

1 avocado, sliced

4 large radishes, sliced

1 cucumber, sliced

½ 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

½ 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

½ cup chopped cilantro

½ -¾  cup vegetable broth(preferably home made, there is a recipe on this blog)

¼ tsp cumin

½ 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 ½ cups vegetable stock (reserve ½ cup for later)

2 large Tbsp sour cream

½ 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

½ onion, chopped

3 medium size potatoes, diced

1 cup kale leaves,(inner vein removed) chopped 

½ cup cooked white beans

4 cups vegetable stock

½ cup chopped parsley

1 ½ 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 

½ onion, chopped

2 stalks of celery, diced

4 carrots, diced

1 zucchini squash, diced

1 potato, diced 

½ cup cooked cannelloni beans or any white bean

1 cup shredded kale

½ tsp dried oregano

½ 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.