Anti Inflammation Cook Book

7/24/2019 Anti Inflammation Cook Book

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Contents

BREAKFASTS 11-17

LUNCH 18-25

DINNERS 26-35

SNACKS 36-41

JUICES & SMOOTHIES 42-48

JUICES & SMOOTHIES 49-54

DIPS & DRESSINGS 55-59


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Ross Bridgeford is the founder of and owner of

liveenergized.com, a health coach, researcher

and author.

He has been living and coaching the alkaline diet

since 2004, and is the author of the Alkaline DietRecipe Book (vol 1 & 2), creator of the Alkaline

Reset, the Alkaline Weight Loss Solution and the

Alkaline Quick Start Program.

His passion is to help you unlock your energy and

nourish your body so you can live you best, most

fullled life, while making the journey to health

easy, enjoyable and free from stress.

See www.liveenergized.com for more from Ross.

About the Author


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C ould one simple, and easy to fix problem be at theroot of almost al l of your health chal lenges?

But Not Al l Inf lammation Is Bad...

If youre experiencing any niggling health

issues, things like fatigue, excess weight,

skin conditions, reux, IBS or more, its

highly likely that inammation, that you

dont even know is happening, is the

cause.

Research has found direct links between

chronic inammation and a whole host of

conditions and diseases, from skin con-

ditions, allergies and fatigue all the way

through to Alzheimers, diabetes and heart

disease.

You might think that when it comes to

inammation you either have it (and knowabout it)or you dont.

Inammation is a natural response in the

body. We all know it as the thing that

happens when we cut ourselves, or get

an infection. It is the body stimulating acombination of internal and external de-

fence mechanisms and looks like: redness,

swelling, heat, joint pain, muscle pain.

Its an important part of healing and is a

delicate balance of give and take stimu-

lated by the immune system.

This, perfectly normal and important re-

sponse is calledAcute Inammation.

But a huge number of us are living with

inammation every day. Its just that we

dont realise.

And until something big and scary hap-

pens, we might not do anything about it.

So I hope, with this recipe book, that we

can put an end to inammation before its

a problem.

And note: Inammation certainly rapidly

increases the aging-process (and the more

we age the worse we are at dealing with

inammation. Kinda like a vicious cycle.)

Hopefully thats a little motivating too!

Its whats happening to me right now.

Yesterday I fell over a suitcase (I know) and

my knee is hot, red, bruised and swollen.

Acute inammation, happy days!

However, when this gets out of control

you have a problem. When the immune

response gets locked in the on position

and you cant switch it o, thats when

Chronic Inammationstarts to occur.

Its your body on high-alert 24/7.

What Is Inammation?


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How Chronic Inf lammation C ould Be Ruining Your

Health & How You Might Have It And Not EvenKnow...

The Seven Most Powerful Anti-Inf lammatory Foods

Millions of us are walking around on high

alert every day and we dont even realise.

And symptoms can include fatigue, bro-

myalgia, IBS, reux, poor digestion, con-stipation, headaches/migraines, low libido,

skin conditions, premature ageing, weight

gain, being too thin, low energy, poor

sleep, allergies, food intolerances, joint

pain

Right through to degenerative conditions

such as type 2 diabetes,

Avocados are possibly one of the very

best anti-inammatory foods. I really rec-

ommend having avo every day!

There are FIVE nutrients in avocados thatmakes them such an anti-inammatory

powerhouse:

1. Phytosterols: including beta-sitosterol,

stigmasterol, and campesterol.

2. Carotenoid antioxidants: including

lutein, neoxanthin, neochrome, chry-

santhemaxanthin, beta-cryptoxanthin,

zeaxanthin, violaxanthin, beta-carotene

and alpha-carotene.

cardiovascular disease and more

So lets get into the seven most anti-in-

ammatory foods to focus on, the seven

foods to avoid and my action plan to helpyou make it real!

And remember, if you ever need motiva-

tion to make this happen: chronic in-

ammation will dramatically speed the

aging process and the older you get the

more inammation you will have and

the faster it will happen!

3. The non-carotenoid antioxidants: in-

cluding the avonoids epicatechin and

epigallocatechin 3-0-gallate, vitamins

C and E, and the minerals manganese,

selenium, and zinc.

4. Omega-3 fatty acids: in the form of

alpha-linolenic acid (approximately 160

milligrams per cup of sliced avocado).

5. And Polyhydroxylated fatty alcohols

(PSA)s

All ve of these nutrients have been

strongly linked to preventing inamma-

tion, especially arthritis.

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And this is what were talking about today: Chronic Inammation

1. Avocado


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Ginger contains ultra-potent anti-inam-

matory compounds called gingerols (cool

name), which are the substances that

many researchers believe are responsiblefor the reduction in inammation people

experience when they start taking ginger

supplements regularly.

Gingerols have been heavily researched

and proven to be linked to the relief of pain

from the inammatory conditions, osteoar-

thritis or rheumatoid arthritis.

In two clinical studies involving patients

who responded to conventional drugs

and those who didnt, physicians found

that 75% of arthritis patients and 100% of

patients with muscular discomfort experi-

enced relief of pain and/or swelling.

Ginger is delicious, easily used in cooking,

juices and smoothies and I recommend

you fall in love with it!

Research shows that turmeric has pow-

erful anti-inammatory, anti-tumor, and

antioxidant properties.

Turmeric contains a pigment called cur-

cumin, and it is this the pigment that gives

turmeric that is the active ingredient be-

hind many of the emerging health benets.

One recent study found that osteoarthritis

patients who added 200 mg of curcumin

a day to their treatment plan experienced

reduced pain and increased mobility, i

whereas the control group, which received

no curcumin, experienced no signicant

improvements.

Delicious, smelly and darn good for you.

Garlic has huge anti-inammatory proper-

ties that have been linked to cardiovascu-

lar health, preventing obesity (related to

sulphur-containing compounds found in

garlic) and in helping and preventing arthri-

tis.

Two additional compounds in garlic (vinyl-

dithiin and thiacremonone) are found toinhibit the activity of inammatory mes-

senger molecules while also providing an

anti-oxidative stress benet.

The most researched compound in garlic,

allicin, has been linked to many anti-in-

ammatory benets, and this food should

denitely be eaten multiple times daily.

Other research also found that a turmeric

extract composed of curcuminoids (plant-

based nutrients that contain powerful

antioxidant properties) blocked inamma-tory pathways,ii eectively preventing the

launch of a protein that triggers swelling

and pain.

Clinical studies have also found that cur-

cumin also has very powerful antioxidant

eects. Due to this, it is able to neutralize

free radicals, and dramatically reduce joint

inammation and pain.

Denitely worth including in your daily diet,

but dont get it on your clothes. I learned

that lesson (on dozens of occasions) the

hard way!

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2. Ginger

3. Turmeric

4. Garlic


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Asparagus is a super-anti-inammatory

because of its unique combination of

anti-inammatory nutrients including as-

paranin A, sarsasapogenin, protodioscin,

diosgenin, quercetin, rutin, kaempferol and

isorhamnetin.

You dont need to be able to pronounce

those nor do you need to remember them

just know that asparagus has possibly

more anti-inammatory compunds in it

than any other food!

(Plus asparagus also contains antioxi-

dant nutrients including vitamin C, beta-

carotene, vitamin E, and the minerals zinc,manganese, and selenium.)

As with many other high-antioxidant foods,

beetroot has been shown to have fantastic

anti-inammatory benets.

The phytonutrients betanin, isobetanin,

and vulgaxanthin that are found in beetroot

have been the subject of huge amounts

of research with regards to heart health (a

symptom of chronic inammation).

Alongside the anti-inammatory benets

that betanin has, it is also proven to have

anti-fungal properties and aid in detoxi-

cation.

5. Beetroot

Omega 3 is crucially important to ght

inammation.

The primary omega-3 fatty acid in ax-seedsalpha-linolenic acid, or ALA is

fantastic for the cardiovascular system in

and of itself.

It also acts as a building block for other

molecules that help prevent excessive in-

ammation and protects the blood vessels

from inammatory damage.

But the antioxidant and anti-inammatory

benets of axseed dont stop with the

cardiovascular system.

Studies have shown that omega 3 intake

can be linked to the prevention of the

following inammation-based conditions:

high cholesterol, high blood pressure,

heart disease, diabetes, rheumatoid arthri-

tis, osteoporosis, depression, inammatorybowel disease, asthma and more.

PLUS Honorable Mentions Must Also Go

To: Cucumber, Cinnamon, Celery, Quinoa,

Cloves and Cauliower which are all excel-

lent at ghting inammation too!

7. Omega 3

6. Asparagus

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The Seven Most Inf lammation-Causing Foods to

Avoid!And on the ip-side, here are the foods toavoid.

Im not suggesting giving up everything at

once. You need to be a bit more kind to

yourself than that.

To help you out I have a short guide to

how to transition below (plus the answer to

that quiz!).

Plus of course, sugar is the most acid-

forming foods you can consume and

messes with every area of your body.

Best avoided when possible!

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Rened sugar and other foods with high

glycemic values hike up insulin levels and

put the immune system on high alert.

Reports in the American Journal of ClinicalNutrition reported that processed sugars

and other high-glycemic starches increase

inammation, which causes pain, over-

heating, redness and swelling.

According to CNN:

High amounts of sugar in the diet increase

advanced glycation end-products, or

AGEs, a protein bound to a glucose mol-ecule, resulting in damaged, cross-linked

proteins. As the body tries to break these

AGEs apart, immune cells secrete inam-

matory messengers called cytokines.

Depending on where the AGEs occur and

your genetic predisposition, they could

eventually result in arthritis, cataracts,

heart disease, poor memory or wrinkled

skin.

High intake of red meat has been repeat-

edly linked to inammation across many

studies.

Quality of meat can be a factor, in that

mass-produced, low quality meat can con-

tain dangerous chemicals which are added

to the meat supply through feed and medi-

cines and these contribute to inamma-

tion.

Red meat also contains high levels of

omega-6 fatty acids that produce inam-

mation. This arachodonic acid produces

inammation that can attack anywhere in

the body from your heart and arteries to

your joints.

According to Mark Hyman, MD the caf-

feine in coee increases catecholamines,

your stress hormones. The stress re-

sponse elicits cortisol and increases insu-

lin. Insulin increases inammation and this

makes you feel lousy.

1. Sugar

2. Red Meat

3. Caffeine


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6. Trans-Fats (and excessive omega6 with no omega 3)

As weve discussed, you want to be in-

creasing your intake of omega 3s.

These are the anti-inammatory fats that

lubricate your circulation, your joints and

your brain.

Sadly, the vast majority of people get

almost no omega 3 on a daily basis and aLOT of omega 6s.

These are the polyunsaturated fats includ-

ing corn oil, saower, sunower and soy-

bean oil.

How much is too much? The ratio of Ome-

ga 3 fatty acids to Omega 6s in the diets

of most Americans is 1:20. Our ances-

tors were healthy in a diet with a 1:1 ratio.

Whoops.

In the ratio they occur in the typical West-

ern diet, these oils create inammation,

pain and cellular damage.

Trans fats are even worse.

The acidity of coee is associated with di-

gestive discomfort, indigestion, heart burn,

GERD and dysbiosis (imbalances in your

gut ora).

There are also numerous studies that show

coee to increase inammation. One par-

ticular studie looked at coee consump-

tion on inammation marker concentra-

tions were in 3,042 randomly selected men

and women.

In all inammatory markers, the consump-

tion of coee, as little as one cup a day,

was associated with an increase in inam-matory markers.

This makes rened grains as good as re-

ned sugars, which are practically empty

calories, devoid of nutrients.

And like rened sugars, rened grains have

a higher glycemic index than unprocessed

grains and when they are consistently con-

sumed, can cause inammation through-

out the body when consumed.

Just skip them.

Common allergens like casein and gluten

(proteins found in dairy and wheat) are

quick to spark the inammatory cascade.

And it has been estimated that as much

as 60% of the worlds population cannotdigest milk!

In fact, researchers think that being able

to digest milk beyond infancy is abnormal,

rather than the other way round. Milk is

also a common allergen that can trigger

inammatory responses, such as stomach

distress, constipation, diarrhea, skin rash-

es, acne, hives and breathing diculties in

susceptible people.

A lot of the grains we eat nowadays are

rened

They are devoid of ber and vitamin B

compared to unpolished and unrened

grains that still have the bran, germ and

the aleurone layer intact.

4. Dairy

5. Refined Grains


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partially hydrogenated and appear no-

where in nature.

Trans and partially hydrogenated fats are

a huge contributor to inammation and

should be avoided whenever possible.

7. Processed/Packaged/

Prepared Foods

Quite simply because they contain a lot of

the above, and have had all of the bene-

cial foods processed right out of them.

If you are eating a lot of prepared/pack-

aged/processed foods do try to move

away from these. I know theyre conveni-

ent but theyre not worth the hassle

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BREAKFASTS


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Quinoa Porridge

Ingredients

cup of quinoa

1 apple

lemon

Cinnamon

Optional: raisins

Instructions

Cook the quinoa according to the

packet instructions, but this is generally

to rinse the quinoa in a sieve and then

add 50% more water than quinoa i.e.

for 1 cup of quinoa youd add 1.5 cups

of water. Then bring to the boil and sim-

mer for 15 minutes.

As youre reaching the end of the 15

minutes, grate the apple in and cook fora further 30 seconds, grate in the zest

of the lemon and squeeze a little lemon

in to taste. Now serve in bowls with a

sprinkle of cinnamon and voila! Deli-

cious and warming.

Note: if you want to add raisins (and I

only recommend this while transitioning)then throw them in just before you grate

in the apple.

Preparation Time: 8 minutes

Serves: 2


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Ingredients

1 cup of (organic) coconut milk 1/4 cup of chia seeds

1 date

1 cup of coconut yoghurt

1 tablespoon of ax seeds, ground,

or 1 tablespoon of ax meal

1 tsp of sesame seeds

1/2 teaspoon of vanilla extract

Toppings for 3 varieties:

1 handful of blueberries

1 handful of mixed nuts (almonds,

macadamia, pistachios, brazil nuts etc)

1 tsp of ground cinnamon

1 g

Chia Cream Pots

Preparation Time: 12 mins

Serves: 4

Instructions

Firstly, sweeten the coconut milk byblending with the date. This little touch

of sweetness and avour from the date

makes a huge dierence!

Next combine the coconut milk in a

large bowl with chia seeds, vanilla,

axmeal (ground ax) and sesame

seeds.

Put into the fridge for 20-30 minutes

until the chia has expanded.

To serve, ll a small glass with a layer of

coconut yoghurt, followed by the chia

mix, then a little extra layer of coconut

yoghurt.

Top with your choice of toppings!


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Ingredients

1/2 cup gluten free oats

1 tbsp coconut oil

1/2 tbsp chia seeds

1 tbsp shredded coconut

1 tsp ground vanilla beans

1 tsp ax meal

1/2 cup almond milk

1 chopped date

Coconut &Vanilla Bircher Pots


Serves: 1 pot

Instructions

Put all of the ingredients

into a mason jar and stir well

leave in the fridge overnight

serve! Optinally with coconut

yoghurt for extra creaminess.

Note: its easy to make 6 or 7 ofthese at a time as they will

last all week in the fridge.

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Ingredients

2 cups soaked buckwheat

1/2 cup goji berries

1/4 cup pistachios, chopped roughly

1/2 cup aked coconut, unsweetened

1/2 teaspoon cinnamon

1/4 teaspoon salt

2 tbsp coconut oil, melted

2 dates, chopped roughly

orange, juiced (keep the rind)

Buckwheat Granola(GF)


Serves: 2

To serves: 4 tbsp coconut yoghurt

Instructions

Preheat the oven on a very low

heat of 120 degrees (250 fahren-

heit)

Combine all of the ingredients to-

gether in a large baking pan, mak-

ing sure theyre all mixed up well.

Place in the oven for 45 minutes,

or until desired crunchiness is

reached, but check each 20 min-

utes or so to ensure nothing is

burning.

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Ingredients

BuckwheatPancakes


Serves: 2

Instructions

Mash the banana until its smooth

and mix with the milk and vanilla.

Next, in a separate bowl, sift to-

gether the baking powder, salt and

buckwheat our and then stir in

the chia seeds.

Now combine the two into the

bigger bowl and top o with the

lemon juice. If you add the lemon

juice to the almond milk any earlier

than this it will curdle.

Now youre ready to cook! Note:

the pancake batter may be a little

thicker then you are used to.

Turn your pan onto a medium to

high heat and once its warmed

up, add a little coconut oil to the

pan.

Spoon in a large spoon of the pan-

cake mix and once the bubbles

start to form, FLIP!

Once it is rm but uy to the

touch, youre good.

You can cook 2-3 at a time and topwith your favourite topping! I love toadd cool coconut yoghurt or thickenedcoconut cream to these. Yum

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1 banana

2 cups unsweetened almond milk

3 tbsp chia seeds

2 tsp. vanilla

1 Tbsp. lemon juice

1 tsp. baking powder

tsp. salt

1 cups buckwheat our (preferably organic)

Coconut oil for cooking


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Ingredients

1 cup of dry quinoa (pref organic)

2 cups of water (pref alkaline)

1 stick of cinnamon (or 1/2 teaspoon) 1 1/2 teaspoons ground ginger or 1 inch

piece of fresh root ginger nely grated

1/2 teaspoon ground nutmeg

(pref fresh grated)

1/2 cup of coconut cream or milk

(depending on how creamy you want it)

1/2 lemon skin grated (or lime)

1 vanilla bean pod or vanilla essence

Sprinkle (half a handful) of assorted nuts

and seeds to your liking

Optional: coconut yoghurt

Optional: cloves, ground

Optional: 1 grated apple (if transitioning)

Chai Porridge


Serves: 2

Instructions

First prepare the quinoa to the packet

instructions.

Once the quinoa is cooked and drained,

add it back to the saucepan and stirin the chai spices (cinnamon, ginger,

nutmeg and cloves if youve done them

in a pestle and mortar) and add the

coconut cream or milk and throw in the

scraped out vanilla pod (or add the drop

or two of vanilla essence).

You can pick either the milk or cream

depending on how creamy and thick

you want it.

When its ready, grate in the apple if

youre using it right at the end.

Warm through and then serve in a big

bowl. To serve, add the lemon rind grat-

ed onto the top and sprinkle with extra

ground cinnamon. Finally throw on the

seeds and nuts (I recommend sesame

seeds with this especially).

As an indulgent extra, you can also

serve with a dollop of coconut yoghurt,

which is alkaline and JUST DELICIOUS!


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LUNCH


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Gut Healing Soup


Serves: 4

Ingredients

200g lentils (or one can, drained

and washed)

1 avocado

1 large sweet potato

1 large handful of spinach

2 carrots

1 red bell pepper (capsisum)

2 tbsp chopped dill

1 handful of cashews (roughly chopped)

4 cloves of garlic

1 brown onion 200ml yeast-free, MSG-free

vegetable stock

1 tbsp coconut oil

Instructions

Prepare the lentils, if dried and set

aside. This takes the longest!

Next, roughly chop the onion and garlic

and warm gently in a very large sauce-

pan with the coconut oil

While these are browning and avouring

up, chop the peel and chop the sweet

potato and carrots roughly, and once

chopped, add to the pan and get it all

mixed together and coated in oil. Stir

for about 2 minutes to start to warm

the root veg and get the avours of the

garlic and onion onto and into them

Now add the vegetable stock, and sim-

mer for 10 minutes, until the vegetables

are just warmed through but not over-

cooked we want to maintain as much

of the nutrients as possible.

Add the lentils in now for the last veminutes to get these warmed through

too

Next, transfer to a blender or food

processor (do in batches if your blender

isnt big enough to do all of this at once)

and add in the avocado, capsicum

(roughly chopped and deseeded), spin-

ach and dill. Keep just a few sprigs of

dill back if you want to garnish.

Blend until smooth and serve with those

sprigs of dill, sprinkle with the chopped

cashews and drizzle with a little olive oil

at the end.


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Ingredients

Tunisian ChickpeaSoup


Serves: 4

350g dried chickpeas, soaked in cold

water overnight and drained

10 garlic cloves, cut into very ne pieces

2 1/2 litres of water

8 tbsp extra virgin olive oil

2 carrots, cut into ne strips

5 celery stalks, cut into thin rings

2 onions, very nely chopped

1 tsp ground cumin

1 tsp ground coriander

4 tbsp nely chopped coriander

Juice of one lemon

Himalayan crystal salt or celtic sea salt

Freshly ground black pepper

Instructions

Gently heat half of the olive oil

in a big pot. Add the garlic and

steam for about two minutes. Add

the chickpeas, water, cumin and

ground coriander. Bring all ingre-

dients to the boil. Reduce the heat

and simmer for about 2 1/2 hours.

In the meantime heat the remain-

ing oil in a frying pan, add the car-

rots, onions and celery. Gently frywhilst stirring.

Add the vegetables to the soup

and stir in well. Take about half of

the soup and puree in a mixer or

with a hand held mixer. Add the

puree to the soup and stir well.

Spice the soup with salt and pep-

per and the lemon juice.

Fill the soup into pre-warmed

bowls and garnish the soup with

the fresh coriander.

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Ingredients

Anti-InflammationSoup


Serves: 4

200g Pumpkin, roughly chopped

4 Carrots, roughly chopped

1 Sweet Red Potato, roughly chopped

4 Tomatoes, roughly chopped

3 Cloves Garlic

1 tsp Mustard Seeds

1 Red Onion

300ml Vegetable Stock

200ml Coconut Cream

1 Handful of Fresh Coriander (Cilantro),

roughly chopped

1 Inch Fresh Turmeric Root 1 Inch Fresh Ginger Root

1/2 Red Pepper (Capsicum/Bell Pepper)

1 Cup of Lentils

Coconut Oil

Instructions

Start by chopping the red onion, garlic, ginger

(peeled) and turmeric (peeled) roughly.

Gently heat a little coconut oil in a pan and very

gently get the onion started, and once its cook-

ing a little, add the turmeric, ginger, mustard

seeds and garlic being careful not to burn the

garlic.

Now add the root veggies (carrot, pumpkin,

sweet potato), the red pepper and the tomatoes

and stir it all around to coat the veggies in the

oil and avours (you should be able to smell

that delicious turmeric now).

Add the stock and then add the lentils. If youre

using dried lentils, you will need to add an extra

50ml of stock to allow for an additional 10 mins

cooking time, but if youre using tinned lentils

(please buy organic), add them now and move

onto the next step.

Turn the heat down to simmer and let all of the

veggies soften and the lentils cook.

Once everything has softened, add the coco-

nut cream and chopped cilantro (coriander)

and then transfer to a blender and blend untilsmooth.

This will stay nice and warm for about an hour

in the blender jug, but if you want, you can

return to the pan to keep warm.

To make the optional topping (which Ive found

really nice and a delicious extra texture to the

soup), simply roughly smash up the cashews on

a chopping board under a knife, and cook with

the pumpkin seeds in a little coconut oil with the

minced garlic until its warmed through and a

little browned.

Serve the soup in bowls with a sprig of cilantro,

a drizzle of coconut cream and the cashew top-

ping (with optional chilli) and LOVE it.


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Ingredients

Cool Quinoa SummerSalad


Serves: 2

A little box/punnet of cherry tomatoes

(or about 15)

1 serve as per your pack instructions of

quinoa (about 1/2 a cup dry I estimate)

1 carrot

1 avocado

1 beetroot

A handful of baby peas

1 inch of turmeric root

A handful of basil

A good pinch of sage leaves

A pinch of healthy salt (Celtic, Himalayan etc)

A pinch of black pepper

A dressing of olive oil with lemon juice mix

to suit your taste

Instructions

Firstly, get the quinoa cooked and out of the

way. The rough guide is to mix one part quinoa

to ve parts water, so do this (unless you pack

says otherwise), bring to a boil and then simmer

super-gently until the water has absorbed.

Next, you have two options with the beetroot

and carrot. If you have a Spiral Slicer use this

to make carrot and beetroot spirals, but if notthen you will want to grate them with a standard

cheese grater into a bowl. Once grated, press

with some kitchen roll/towel to get rid of some

of the excess moisture.

While youre spiralising or grating have the baby

peas steaming gently for a few minutes to cook

through and then put aside.

Slice or dice your avocado as you like and then

mix all of this into a large bowl with the herbs

(which you can roughly chop or rip) and set it all

aside while you sort out yer tomatoes!

Now, youre going to be grilling the tomatoes

(surprise!) so chop them in half and drizzle with

olive oil and place under the grill for about 5

minutes until they start to just blacken and are

warmed.

With the tomatoes done you can mix it all up

into a big bowl, grate in the turmeric root and

dress with the olive oil and lemon juice.

There you have it colorful, nutrition-ful andavourful!

Optional extra: you can add some fresh chilli,

thinly sliced to spice it up if you want! I do!


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Ingredients

Kale Slaw & CreamyDressing


Serves: 2

1 bunch Tuscan, Cavalo Nero or Curly kale,

thick stems removed and leaves thinlysliced

4 cups shredded red cabbage (about 1

small head), quartered and cored)

1 small red onion, thinly sliced

1 large red bell pepper (capsicum), cored,

seeded and thinly sliced

1/3 cup sunower seeds

bunch of coriander, roughly chopped

cup sesame seeds

1 inch piece of root ginger, sliced thinly

For the dressing:

1 cup of raw cashews, soaked

overnight

1 cup of vegetable stock

1 clove of garlic

Start by shredding the kale and

red cabbage and place this into a

large salad bowl

Next add the thinly sliced onion,

bell pepper, coriander, seeds and

the ginger

Toss these ingredients

Next, make the cashew dressing

by blending these ingredients to-

gether on high until smooth. You

can either add the stock warm to

make a warm dressing, or allow it

to cool rst. Note: if you have a

powerful blender you will not need

to soak the cashews overnight.

Add more stock or more cashews

to get your desired consistency.Stir the dressing through the slaw

and serve!

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Ingredients

For the Pesto

Sweet PotatoTreatswith Winter GreenPesto


Serves: 2

1 large sweet potato or 2 medium

1 tablespoon melted coconut oil

1 bunch of Asparagus (tough endssnapped o) or broccolini

1/2 red onion

cucumber

100ml olive oil

5 cloves garlic

1 sprig of rosemary

1 bunch fresh basil leaves about 1 cups

1 big handful of kale (any variety),roughly chopped

2 teaspoons lemon juice

1/2 cup pine nuts

Filtered water

Himalayan Salt

InstructionsStart by preheating the oven to

200 degrees Celsius(400 Fahrenheit).

Next, chop the sweet potato into

1/4in thick rounds. Try to keep

this even so they cook evenly and

at the same speed.

Now place in a bowl and drizzle

with the olive oil and a good dose

of the Himalayan salt and throw

in the rosemary. Get everything

coated in the oil and then transfer

to a baking tray.

Bake for 30-35 minutes, ipping

half way through.

Next, get the pesto ready, by

blending the garlic, basil, kale,

lemon juice, pine nuts and a little

water (you can add more for the

right consistency).

While the potato is cooking away,

lightly steam the asparagus or bro-

collini for 5 minutes (it still needs

to have some bite) and once

steamed and cooled, chop into

1/2cm pieces.

Finely dice the red onion and

cucumber

Once the potatoes are ready, dis-

card the rosemary, allow them tocool and then top with the pesto

and then the asparagus/brocco-

lini, onion and cucumber and then

drizzle with olive oil and serve!

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Ingredients

Avocado & BlackBean Salad

1 & 1/4 cup cooked black beans

(1/2 cup if making from dry)

1 bunch of coriander (cilantro)

1 avocado, peeled and cubed

1 red onion, nely diced

1 stick of celery, nely diced

lime, juiced

1 tsp olive oil

1tsp ground cumin

Himalayan salt & black pepper

Instructions

Prepare the cup of dried black

beans overnight, or use tinned if

short of time

Mix together the beans, coriander,

onion, celery and then top with the

diced avocado (if you mix in early

it will smash together, you may

like this but if you want the avo in

chunks, mix at the end)

Prepare the dressing by whisking

together the lime juice, olive oil,

cumin and a little salt. If you want

the dressing a little sweet, you can

add a pinch of coconut sugar to

this.

Pour the dressing onto the salad

and enjoy right away.

Pinch of coconut sugar

Optional


Serves: 2

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DINNERS


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Ingredients

Raw Pad Thai

3 medium courgettes (zucchini)

3 large carrots

2 spring onions, chopped (alsoknown as green onions, scallions)

1 cup shredded red cabbage

packet of beansprouts

1 cup cauliower orets

1 bunch of fresh coriander/cilantro,

chopped roughly

Sauce

cup tahini

cup almond butter cup tamari

1 tsp coconut sugar

2 tbsp lime or lemon juice

1 clove garlic, minced

1 inch of ginger root, grated

Instructions

First, prepare the carrot and cour-

gette noodles by using either a

spiralizer or mandolin. If you dont

have either of these, use a veg-

etable peeler to make slices of the

zucchini and carrot and then use a

sharp knife to slice these into very

thin strips.

Put these into a large bowl with

the spring onions, shredded cab-

bage, beansprouts (thoroughly

washed), cauliower and corian-

der.

Now prepare the sauce by blend-

ing the tahini, almond butter,

tamari, coconut sugar, lime/lemon

juice, garlic and grated ginger.

Add a little water if needed this is

a very thick sauce.

Finally, mix the sauce into the bowl

and get everything evenly coated.

Serve with a sprig of coriander and

an extra little squeeze of lemon or

lime!


Serves: 2

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Ingredients

Chickpea Cashew

Curry

1 brown or red onion

2 carrots

1 cups cooked chickpeas

(or one can, rinsed and drained)

1 bunch kale

red cabbage

1 red chilli

teaspoon salt

Freshly ground black pepper, to taste

bunch basil

bunch coriander (cilantro)

1 tbsp coconut oil

For the sauce see page x for Creamy

Cashew Dressing

Instructions

Prepare the carrots by creating

thin slices with a vegetable peeler,

and then slicing these in half, soyou have 1 cm wide, very thinly

sliced carrot

Finely slice the onion, chop the

central stem from the kale and

slice, nely slice the cabbage and

chop up the chilli (remove seeds if

you dont like it too hot).

Now heat a pan over a mediumheat and the coconut oil, and gen-

tly fry the carrot, chickpeas, and

the veggies.

Cover and allow to simmer for 4-5

minutes.

Once cooked, remove from the

heat and toss through the herbs.

Finally, stir in the warm cashewdressing (prepare as per instruc-

tions on page x and use warm

stock).


Serves: 2

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Tuscan Bean

Soup


Serves: 6

Ingredients

2 Tbs (30mL) olive oil

1 medium onion, chopped

2 stalks celery, chopped

4 cloves garlic, chopped

3 cups (680g) chopped tomatoes

6 cups (900g) tinned cannelini beans

5 cups (1.25L) water

1/2 tsp (3g) Himalayan Salt

Freshly ground pepper, to taste

1 cup (75g) spelt pasta shells, or other

small pasta shape

1/4 cup (9g) fresh basil leaves, coarsely

chopped

Instructions

Firstly, you need to steam fry the on-

ions, celery, and garlic until tender. Do

this in a few spoons of water in a large

pan. Once it is all nice and tender you

can add the chopped tomatoes (juice

n all) and warm this over a medium to

low heat, breaking up the tomatoes so

that it is all chunked down in nice small

chunks. Cook this all together for about

fteen to twenty minutes.

Now you can add the lovely creamy-

textured cannelini beans, the water,

salt, pepper and cook over a medium-

low heat for another twenty minutes.

Once the beans are soft youre good.

Now you can add the spelt pasta and

cook for another ten minutes until it is al

dente.

Once the soup has cooled a little bit,

stir in the olive oil and add the basil

leaves.


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Tofu & Spinach

Burgers


Serves: 2-4

Ingredients

16 ounces frozen spinach (organic), thawed

15 ounces rm tofu

3/4 cup gluten free rolled oats

1 medium onion, chopped

3-4 big cloves garlic, minced

1/4 cup LSA mix

1 tablespoon paprika

salt and pepper to taste

1 teaspoon cumin

1/4 cup coconut oil

Optional: dash of Bragg Liquid Amino

Instructions

Crumble tofu, and mix all ingredi-

ents together in bowl. Allow to sita few minutes so oats can absorb

some of the liquid from the spin-

ach.

Add a little water if your mixture

isnt wet enough to hold together.

Add the Bragg if desired.

Make patties with your hands and

fry with a little coconut oil. Cookfor 6-10 minutes on each side,

turning carefully. Serve with a nice

big salad!

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Lentil Curry


Serves: 4

Ingredients

1 big carrot, nely grated

1 red onion, nely cut

1 leek, cut into ne rings

2 garlic cloves, nely cut

1/2 tsp fresh ginger, grated

1/2 tsp ground cumin

1/2 tsp chilli paste or fresh chilli

1/2 tsp kurkuma

1 tsp curry powder

2 tbsp extra virgin olive oil

250g lentils, red or yellow 1.2 litres of water

Freshly ground black pepper

Himalayan Crystal Salt or Celtic

Rock Sea Salt

Instructions

Gently heat the olive oil in a large pot.

Add the onions and steam fry them

whilst stirring for about 4 to 5 minutes.

Add the garlic, carrot and leek and

steam fry for a further 2 minutes. Stir in

the kurkuma, chilli paste, curry powder,

cumin and ingwer. Add the water and

stir all the ingredients well.

Clean the lentils under running water

and drain them well. Add them to the

pot and let them boil up shortly. Reduce

the heat, put the lid on and let the stew

cook on a low temperature for about

35 minutes, until the vegetables have

started to soften. Stir regularly.

Let the stew cool down slightly and

puree everything with an immersionblender. Gently heat the stew again and

season to taste with pepper and salt.


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Alkaline Thai

Green Curry


Serves: 2

Ingredients

2 spring onions

Broccoli

1/4 cauliower

1 carrot sliced

125ml coconut milk

Handful of coriander

Large nger of ginger

1 stick of lemongrass

1-2 chillies

2 limes

Asian greens (bok choi etc) 1 teaspoon of green curry paste

Cubes of rm tofu (optional)

Soba noodles or brown rice.

InstructionsJuice the lime, slice and bash the

lemongrass, slice the ginger

and roughly chop the coriander.

Mix together and allow to infuse.

Next thinly slice the spring onion

and carrot, cut the broccoli and

cauliower and steam fry along

with the Asian greens and tofu if

desired.

Once steamed (ve mins) add

the infused chilli, lime and lemon-

grass,

coconut milk and paste.

Gently simmer for ve minutes

and serve either alone or with

soba noodles or brown ice.

Optional: grate the lime before

juicing and use as a garnish when

serving.

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White Bean Chilli

Blanca


Serves: 2

Ingredients

cup of quinoa, uncooked

2 tablespoons coconut oil

1 medium onion, diced

2 garlic cloves

1 can of white beans

(or prepare from dry)

1 cup corn kernels, freshly shucked

2 large green chillis, seeds removed

2 large tomatoes, diced

1 red bell pepper (capsicum), diced

2 teaspoons ground cumin

1/8 teaspoon cayenne pepper

3 cups water

bunch of fresh coriander/cilantro

Instructions

Warm the coconut oil in a pan and

gently heat the onion and garlic for

5-6 minutes

Add the beans, corn, chilli, to-

matoes, bell pepper, cumin and

cayenne pepper and gently sim-

mer for 15 minutes

While this is simmering, prepare

the quinoa by putting in a sauce-pan with 1 cup of water, bring to

the boil and then turn to simmer

for 10 mins or until all of the water

is gone and the quinoa has un-

coiled

Once the chilli is ready, turn o the

heat and stir through the coriander

(cilantro)

Finally, place a bed of quinoa on

each plate and top with the chilli

blanca!

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Quinoa & Kale

BowlPreparation Time: 20 minutes

Serves: 2

Ingredients

1 cup of quinoa, cooked

1 large bunch of kale (any variety)

2 tablespoons coconut oil

teaspoon ground black pepper

1 red onion, nely chopped

2 cloves of garlic, nely chopped

1 inch root ginger, grated

1 lemon, juiced

30ml wheat free tamari or

Bragg Liquid Aminos

cup goji berries

2/3cup raw pine nuts

Instructions

Start by getting the goji ber-

ries soaking in warm water, and

get the quinoa prepared (rough

instructions 1 part quinoa, 2

parts cold water, bring to the boil

and then simmer until all water is

gone).

Cut the main stem out of the kale

and then roughly chop and put

aside

Now heat a large pan and add the

coconut oil, and lightly cook the

red onion for 2-3 minutes.

Now add the garlic, ginger, lemon

juice and the tamari and stir for afurther minute

Next, rinse and squeeze all of the

water from the goji berries and

add these and once a sauce is

forming in the pan, add the kale.

After 3 minutes, throw in the qui-

noa and pine nuts and turn o the

heat and stir everything through.

Serve with a drizzle of olive oil and

enjoy!

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Beetroot Ravioliwith Cashew CreamCheese


Serves: 2

Ingredients

2 large beetroots

lemon 1cup raw cashews, soaked overnight

cup water

2 tablespoons lemon juice

1 tablespoons chives, nely chopped

A handful nely chopped parsley

red onion

Himalayan salt

Black pepper

Olive oil

Instructions

Start by preparing the cashew

cream cheese, by blending the

cashews, water, lemon juice onion,

parsley and chives in a blender at

high speed until smooth.

Now, to prepare the ravioli, peelthe beetroot and then very nely

slice into rounds, if you have a

mandolin, that makes this very

easy.

Season the beetroot with salt and

pepper to taste, and then lay one

round on the plate, top with the

cashew cheese, and lay a 2nd

round on top to make a ravioli.

Serve with any of the salads in this

recipe book as a side.

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SNACKS


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Alkaline Chocolate

Mouse


Serves: Lots!

Ingredients

Optional

4 pitted dates

2 ripe avocados

1 teaspoon of vanilla extract

raw, organic cacao

Pinch of Himalayan salt

50ml coconut cream

Instructions:

Combine all ingredients in

a blender and blend at high

speed until smooth.

Transfer to a bowl (or serving

bowls) and put into the fridge

to set and go cold.

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Coconut Energy

Balls


Serves: 16 balls

Ingredients

1/4 cup cold pressed coconut oil,

room temperature

1/4 cup organic maple syrup

1/3 cup organic cacao or pure

cocoa powder

Pinch of sea salt

1 cup raw pecans or walnuts,soaked and dehydrated

2/3 cup organic shredded

unsweetened coconut

Instructions

In a bowl, mix together the coco-

nut oil, maple syrup and cacao

powder. Stir and press the oil until

thoroughly blended.

Toss the remaining ingredients inand stir together.

Layout a sheet of wax paper on a

plate.

Then, with your hands, form mix-

ture into 3/4-inch round balls.

Freeze each plateful of balls for 15

minutes.

To preserve them nicely keep them

refrigerated.

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Alkaline Home-Baked

Pumpkin BreadPreparation Time: 30 minutes

Serves: 2

Ingredients

1 small pumpkin

300g gluten-free our

2 tsp baking powder

1 tsp of Italian seasoning

2 tbsp of oil (udos choice, hemp

oil, ax oil etc)

50-75ml of water

Instructions

First and foremost, the oven must

be preheated to 200C (or gas

mark 6). Once this has preheated,

put the entire pumpkin onto

a baking tray and bake for at least

40-50 minutes or until the

pumpkin has become quite soft.

Cool the pumpkin (still on the tray)for at least half and hour.

Remove the skin from the pump-

kin, cut out the stalk and remove

the seeds. Mash the pumpkin well,

and then stir in the remaining

ingredients.

Next, put the pumpkin onto a

oured surface and knead until themixture becomes sponge-like. If it

feels too sticky, add a little

more water.

Shape the mixture into a circular

loaf shape and place on a

lightly oiled baking tray. Make a

pattern in the top of the loaf

such as a cross.

Bake for 30-40 minutes or until

done (you can tell by tapping the

base of the loaf - if it sounds hol-

low, it is ready).

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Crispy Cauliflower

Buffalo WingsPreparation Time: 45 minutes

Serves: 4

Ingredients

1 head of cauliower, chopped

or snapped down into bite-sized pieces

1 cup of chickpea (garbanzo) our

1 cup of water

1 tsp of garlic powder

1/2 teaspoon of Himalayan salt

(nely ground)

InstructionsFirstly, get the oven heated to 230 de-

grees (450f).

Now in a bowl, mix together the our,

water, garlic powder and salt and whisk

this until it is like a smooth batter.

Toss through the cauliower and then

bake for around 15-20 minutes, giving a

shue around half way through.

If youre making your own barbeque

sauce as per the ingredients above, this

is what youll do while the cauliower is

cooking:

Warm the coconut oil in a pan over low

heat and then add the onion, garlic, co-

riander, cumin, allspice and cayenne.

Cook these together for about four to

ve minutes and then add the lemonjuice.

After another minute or so add the

tomato sauce, mustard and Worcester-

shire sauce and 250ml of water.

Turn up the heat to a medium level and

season with fresh Himalayan salt and

black pepper and once its almost boil-

ing, reduce the heat again and simmer

for 10-15 minutes.

Once it has thickened, allow it to cool a

little and then blend smooth.


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Kale Chips


Serves: 2

Ingredients

Optional

1 bunch of kale (cavolo nero works

better than curly kale)

1 tablespoon of oil (olive or ax

works best)

1 pinch of Himalayan salt

Dried Chilli Flakes

1 tsp of Paprika

Instructions

Preheat the oven to 200C / 400F

Roughly rip the kale into chips

(about 2-4cm squares)

Using your hands, rub and tossthe chips in the oil and the salt

and feel free to get rough with

them

Spread the chips out on a baking

tray and pop them in the oven for

up to 10 minutes or until theyre

suitably crisp-like

If youre using the hot stu (chilli andpaprika) you can include these in step

two or simply sprinkle on before you

serve.

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JUICES & SMOOTHIES


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Cacao Energy

Smoothie

Preparation Time:5 minutes

Serves: 2

Ingredients

1/2 a ripe avocado

2 handfuls of spinach

200ml almond milk

200ml coconut milk

3 tbsp coconut yoghurt

(or other non dairy yoghurt)

3 tsp coconut oil

3 tbsp raw cacao

1 tbsp maca powder (optional)

50g soaked almonds

25g soaked cashews

1 tbsp sunower seeds

1 tbsp chia seeds

Instructions

If you are reading this a few hours

(at least) before youre going to

make this energy-booster, start

by soaking your almonds and

cashews for at least an hour or so,

preferably overnight. If you want

to make it now, try to soak them

for at least 20 minutes!

Start by blending the avocado,

spinach and liquids to make a

smooth paste.

Now add the soaked nuts, the

yoghurt and the seeds.

After about 10 seconds add the

cacao and maca (if using, it has a

strong taste so experiment with it).

Finally, just before its nished,

add the oil.

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Green Energy

Smoothie


Serves: 2

Ingredients

1/2 a ripe avocado

2 handfuls of spinach

1 handful of kale

cucumber

200ml almond milk

3 tbsp coconut oil

50g soaked almonds

25g soaked cashews

1 tbsp sunower seeds

1 tbsp chia seeds

Instructions

If you are reading this a few hours

(at least) before youre going to

make this energy-booster, start

by soaking your almonds andcashews for at least an hour or so,

preferably overnight. If you want

to make it now, try to soak them

for at least 20 minutes!

Start the blending with the avo-

cado, liquids and cucumber

Next add the oil and the leaves

Finally add the soaked nuts, the

seeds and blend at a high speed

until smooth

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Immune Booster

Juice


Serves: 2

Ingredients

2 tomatoes

1 celery stalk

2 cloves garlic

1/2 inch piece of turmeric root

1 small beetroot

1/2 cucumber

Juice of 1 lemon

Instructions

Juice all of the ingredients, includ-

ing the garlic, through your juicer. It is

recommended to wash your juicer im-

mediately to remove all traces of garlic.

Otherwise every juice you make for the

next week will have a garlic hint.


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Reflux Relief

Smoothie

Preparation Time:Varies

Serves: 2

Ingredients

Optional

1 Tbsp coconut oil

1/2 Inch ginger root (or 1tsp ground)

1 tsp cinnamon (ground) 1 tsp cardamom

1 tsp nutmeg

1 bag or 10g loose leaf rooibos tea

1 small handful almonds

1 small handful walnuts

1 tbsp chia seeds

250ml coconut cream

250ml almond milk (unsweetened)

avocado

1 handful of kale/bok choi/watergress

1 vanilla pod

Instructions

First start by infusing the milks with thechai avours. On the stove, with a very,

very gentle heat, combine the coconut

milk, almond milk, ginger root, cinna-

mon, cardamom, nutmeg and the tea-

bag (or leaves).

Bring to a gentle simmer and turn to the

lowest heat for 5 minutes.

[Note: if you are not short on time, stew

the spices for 30 minutes]

Once the avours have infused, and it

smells amazing, strain into a blender

to remove the tea leaves/bag. Add the

ginger to the blender too.

Add the avocado, chia seeds, coconut

oil, almonds, walnuts and greens (if us-

ing) and blend until absolutely smooth.

This can be served warm or chilled and

to serve, sprinkle with cinnamon and /

or nutmeg.


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Anti-Inflammation

Juice


Serves: 2

Ingredients 4 celery stalks

1 cucumber

1 cup spinach

1 lemon, peeled

1 inch of root ginger

inch of root turmeric

InstructionsWash and juice everything through your

juicer and enjoy!


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Turmeric Refresher

Juice


Serves: 2

Ingredients

2 inch of root turmeric

inch of root ginger

1 romaine lettuce

1 stick celery

2 carrots

1 cucumber

lemon

Instructions

Wash all vegetables and leaves,

and peel the ginger and turmeric

Juice everything through your

juicer except the lemon

Squeeze the lemon juice in after-

wards and stir through

Serve!

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TEAS AND TONICS


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Ginger & Turmeric

Refresher Tea


Serves: 2

Ingredients

600ml of ltered,

preferably alkaline water

1 inch of fresh root ginger

1 inch of fresh turmeric root

Instructions

Peel the ginger and turmeric and

chop into small pieces (the smaller

the better, but if youre in a hurry

you can be quite rough)

Put into a pot, on the stove with

the water and bring to a boil

Once boiling, bring to a simmer

for 10 minutes (roughly) and then

serve!

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Creamy CoconutTurmeric & GingerWarmer


Serves: 2

Ingredients

1 inch of fresh turmeric root

1.5 inches of fresh ginger root

2 tsp of coconut oil

250ml of full-fat coconut milk

(dont worry coconut milk fat doesnt

make you fat)

250ml of coconut water

(or ltered water)

1 tsp of cloves

Optional: 1 vanilla pod

Instructions

Peel the ginger and turmeric and

grate into a mortar

Add the coconut oil and using

the pestle, turn it into a beautiful

orange-yellow paste

Pour the coconut cream, water

into a pan and spoon in the paste,

and add the cloves

Bring to a simmer and simmer it all

together for 4-5 minutes

Serve warm, straining if you wish

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Lemon Water 2.0


Serves: 2

Ingredients

1 litre (33 oz) of ltered,

preferably alkaline water

1 inch of fresh root ginger

1 inch of fresh root turmeric

2/3 of a lemon (1/3 per person)

1 red birdeye (hot-dang) chilli

Instructions

Prepare the water by ltering it,and preferably making it alkaline,but ltration is the real must have youve got to lter your drinkingwater.

Boil 400ml (13.5 oz) of the water ina kettle

Peel and thinly slice the gingerand turmeric into rounds i.e. slice

it widthways thinly see picturebelow (if organic you can justwash it, you dont have to peel)

(Optional Spicy!) Slice the chilli ifyou dont like spicy foods you caneither omit this from the recipe orremove the seeds. It wont makethe drink instantly spicy, it adds awarmth and freshness that is deli-cious, and has its benets. If youlike it spicy you can allow the chillito brew for longer in the glass

before drinking!

Squeeze the juice of the lemonsinto your glasses 1/3 of a lemonper person is a good rough guide.

Next add the cool water 300ml(10-ish oz) per glass and then topup to 500ml (17 oz) with the boiledwater. The boiled water will notonly make this a warm (read: NOThot) drink, but will also bring out

the avours of the ginger, turmericand chilli

Stir and serve!

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Garlic & Ginger

Tonic

Ingredients

4 cloves of garlic, minced

4 chunks of root ginger, grated

1 lemon, juiced

a small dash of cayenne pepper

500ml of alkaline, ionized water

(or normal water if you dont have

an ionizer)

Instructions

Prepare all ingredients, and place

them on a large mug/measuring

jug/teapot

Cover with just boiled water and

infuse for 15-20 minutes

Strain and drink!

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Serves: 2


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Liver Cleanse

Juice

Ingredients

2 large grapefruits

4 lemons

300ml of alkaline water (or ltered)

2 tablespoons of Udos Choice

(or cold pressed ax oil

1 teaspoon of acidophilus

1-2 cloves of fresh garlic

2 inches of fresh root ginger

Optional: a dash of cayenne pepper!

Instructions

Squeeze the juice of the grapefruit

and lemon into a blender.

Next, grate the garlic and the

ginger, and then using a garlic

press, squeeze this into the juice.

Now add the water, Udos and

acidophilus powder and blend for

30 seconds.

Add more ginger/garlic to taste.

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Serves: 2


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DIPS & DRESSINGS


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Black Bean

Hummous

Ingredients

1 can black beans (200g),

rinsed and drained OR

200g fresh/dried black beans prepared

2 teaspoons fresh lemon juice

(or more to taste)

1 small handful of basil leaves

1 clove of garlic, crushed

1 large pinch of sesame seeds

Optional: red chilli to taste I personally

LOVE it HOT HOT HOT!

Instructions

In a food processor, process black

beans, lemon juice, basil, sesame seeds

and garlic until thick. If its TOO thick,

you can add a little water or tahini (if

you have it).

Use as a dip, a spread in wraps, as a

side to the Alkaline Fajitas in my Alka-

line Diet Recipe Book


Serves: 2


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58

Coriander, Mint

& Chilli Dressing

Ingredients

1/2 small red onion

1 red chilli

1/2 cup of coconut yoghurt or soya yoghurt

1/2 handful chopped fresh mint

1 handful chopped fresh coriander/cilantro

Instructions

Finely dice the onion and dice and

deseed the chili (or not if you like it hot!)

Mix the onion, chili with the yoghurt,

mint and coriander. Put in the fridge for

1 hour to chill and infuse.


Serves: 2


60/69

59

Creamy Vegan

Cashew Dressing

Ingredients

1/2 cup raw (organic) cashews

1 cup yeast-free vegetable stock

2 cloves garlic

Instructions

(If you dont have a high speed blender

(Vitamix, Blendtec etc) the cashews

need to be soaked in warm water for at

least 30 minutes prior to making, other-

wise it might not blend too smooth!)

Drain the cashews (if soaked)

Add to a blender with the garlic

and stock

Blend until smooth!


Serves: 4

1

2

3


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60

Baby Pea & Broad

Bean Spread

Ingredients

2 cups peas (fresh or frozen is ne,

peas can withstand being frozen pretty

darn well)

1 cup of broad beans (podded and again,

fresh or frozen is ne)

1/3 avocado

1 clove of garlic

1/3 cup ax oil or olive oil

Himalayan or Celtic Sea Salt to taste

(I usually use about 1/2 teaspoon)

A handful of fresh mint

3 sprigs of coriander

1 lemon, juiced and the rind of half of

the lemon

Instructions

This is one simple alkaline diet recipe

to make. Firstly, just wash the peas and

broad beans and put onto a light boil for

two minutes, if they were frozen make

sure the water is boiling before putting

in because the cold peas and beans will

take the temperature right o the water.

Once done (literally, 120 seconds is

all thats needed here), put them into acolander and give them a wash over

with cold water and then place into a

blender/food processor with the avo-

cado, garlic, oil, salt, mint, the rind and

coriander. Blend and blitz til smooth or

chunky depending on your preference.

Now add a little of the lemon juice and

taste and keep adding more until youre

happy.

Serve on sprouted breads/crackers, as

a dip with fresh veggies or however you

please!


Serves: 4


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61

So Heres The P lan...If youre anything like me you hate it when

you get all juiced up by the promise ofamazing benets and then get told that the

plan basically equates to giving up every-

thing, being perfect forever-more, never

going out with your friends again or to din-

ner, and living o just salads for the rest of

time

It. Never. Works.

Well actually, in about 1% of cases it does

because some people are just super-hu-

man.

But for the other 99% of us (me included

for sure), I need it to be simple, managea-

ble, achievable and leave me feeling stress

and guilt every time I have a treat!

(We all need treats, right?)

liveenergized.com

Work out ways toSNEAK these anti-in-f lammatory foods INIt would be easy to say: just eat vegeta-

bles, low-sugar fruits and healthy fats from

now on and youll be ne.

But like I say, that wont stick for more

than about 3 hours.

So we need to have a way to sneak an

abundance of these foods in and thatswhere I come in with my sneaky strategies:

So the plan goes something

like this

Sneak These Foods IntoYour Existing Meals!This is going to make life so much easier

for you because it requires almost zero

change.

You dont have to do anything dierent.

You just need to add these ingredients into

your current meals!


63/69

62

Idea 3: If Youre Making a

Sauce

Idea 1: If Youre Making aJuice

Idea 2: Or Smoothie

You can add a heap of beetroot to a juice,

some celery, some turmeric

Add chia seeds for more omega 3, a

spoon of ax oil, a pinch of turmeric, somegrated ginger and of course, avocado

makes every smoothie super creamy with-

out changing the taste all that much.

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If you are making a sauce for pasta, or a

pesto or anything like that you can always

add a pinch of turmeric and an extra clove

of garlic.

For a lot of sauces where youd normallycall for olive oil, you could also make it

50% ax seed oil and 50% olive oil for a

much more omega-3 based sauce.

Idea 5: If Youre Having a

Salad

Idea 6:... and then for yourSalad Dressing...

Idea 7: And Even If youreEating a P IZZA!

Salads are also easy to make into an anti-

inammatory superstar. Grate beetroot (or

use a spiralizer), add lots of grated ginger,

quinoa, grilled asparagus, avocadoyou

can see where Im going here.

Mincing garlic into salad dressings is

great, and you can make any salad dress-

ing creamy my mashing in or blending in

avocado (thats a cool trick).

Plus for any oils in dressings you canchange these to omega-3 based oils like

ax oil, and youre adding a whole-lotta

anti-inammatory ingredients to your

salad!

Or any other foods youd never consider

healthybut youre having them (we all

do, and need to at some point) always

ask this question:


64/69

63What can I add to make this meal much

more healthy, without a lot of eort or

changing the taste too much?

For instance if you were having a pizza(cooked in the oven at home, or takeaway)

to make it more anti-inammatory you

could:

- Drizzle with ax oil for an omega 3 hit-

Sprinkle with chia seeds for a tasteless ex-

tra bit of omega 3 and bre and digestive

cleansing!- Top with a pinch of turmeric

(would not change the taste at all)- Add

extra garlic (sliced or minced) to make it

more delicious and anti-inammatory-

Add asparagus to make it more veggie-

ed and anti-inammatory- Serve with

an avocado & tomato side salad (dressed

in ax oil and lemon juice) for an alkaline,anti-inammatory super-hit.

These are just a few examples and you

can do this kind of thing with ANY meal.

You just have to be conscious of your

need to include these foods and let your

brain do the rest!

liveenergized.com

And Now Step Two: workout a manageable plan totransition away from thepro-inf lammatory foods...

step-by-step...Just as I insist you make it easy for your-

self to ADD these foods, I also want it to

be easy for you to deal with the bad foods.

And to do this dont try going cold tur-key.

The moment you tell your brain you canthave something, the moment it craves it.

The trick is to work out a manageabletransition plan, food by food, one at atime. And you only move onto the nextfood when you feel youve got the rst onecompletely under control.

It has to be a step by step process.

For instance, if you want to work on caf-feine rst:

1. Take a look at your coee right now: isit lots of coees per day, do you havea large coee, does it have sugar, doesit have syrupsthink about all of thevariables

2. Now, pick one variable such as thefrequency, and work out a plan to get

from where you are now to where youwant to be and lets say 2 weeks


65/69

643. If you have 3 coees per day right now,

then for the next week, have only 2 perday. Keep your coee exactly as it is,but just cut out the 3rd cup

4. Now after seven days, just make it 1

per day, but REALLY savour that cup,make it worth it to have just one

5. Now move onto the next variable, letssay size.

6. If youre having a large right now,change it to a smallthen after a fewdays, maybe a full small (less milk)then after a few days move from dairyto non-dairy milk

Of course, you could always go for a cof-fee alternative too.

I got o coee using Redbush tea years

ago, but nowadays you can get awesome

coee alternatives (that are alkaline) like

Teeccino.

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This is how you make theAnti-Inf lammation diethappen...

You can see where this is going and it can

work like this for anything.Personally, if you really have to, I wouldnt

begrudge you a coee each day, as long

as you get super hydrated before and

after.

I think the better balance would be more

like having one only on weekends, but

thats your call.

Its not so much a diet, but more of a con-

scious adding of the foods you know are

going to make an impact.

If youve been trying hard to get to your

health goals but havent been seeing the

results you expected, inammation could

be the root cause.

The excessive, ongoing inammation in

your system could be stopping everything

else from doing its job properly, and so no

matter how hard you try, you wont get far.

Try cooking these meals, adding theseseven foods, and gradually removing the

inammation foods from your diet for a

period of 28 days and see what happens.

Im pretty sure youll be pleased with what

you see in the mirror and feel in your body.


66/69

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Risks and precautions:

According to the University of Maryland

Medical Center, the use of herbs can inter-

act with other herbs or medications.

Therefore its important to talk to your doc-

tor before taking ginger or turmeric. You

should not take ginger if you suer from a

bleeding disorder or take blood-thinning

medications (such as warfarin or aspirin).

Also Note:

The information in this guide is for informa-

tional and educational purposes only.

It is not an attempt by the writers or pub-

lisher to diagnose or prescribe, nor should

it be construed to be such. Readers are

hereby encouraged to consult with a li-

censed health care professional concern-

ing the information presented, which has

been received from sources deemed reli-

able, but no guarantees, expressed orimplied, can be made regarding the accu-

racy of same. Therefore, readers are also

encouraged to verify for themselves and to

their own satisfaction the accuracy of all

reports, recommendations, conclusions,

comments, opinions, or anything else

published herein before making any kind

of decisions based upon what they have

read.

If you have a medical condition, please

consult your medical practitioner.

Documents

Anti Inflammation Cook Book