Upload
others
View
3
Download
0
Embed Size (px)
Citation preview
Fruit and Vegetable Recipes
wwwAlkalineDietHealthTipscom RecipesBy Laura Wilson
wwwAlkaline-Diet-Health-Tipscom amp wwwLauraWilsonOnlinecomwwwLauraRimmercom
wwwAlkalineDietHealthTipscom Recipes
Table of Contents
1 Apple Carrot Salad
2 Apple Tuna Sandwich
3 Avocado Fruit Salad
4 Baba Ghanoush (Eggplant Dip)
5 Bean Gazpacho
6 Black Bean Gazpacho
7 Black Bean Soup with Veggies
8 Broccoli Soup
9 Cabbage Soup
10 Cantaloupe Soup
11 Caponata
12 Chick-Peas with Sun-Dried Tomatoes
13 Chickpea and Spinach Curry
14 Curried Celery with Pears and Onions
15 Fennel Citrus Salad
16 Garbanzo Tabbouleh
17 Gazpacho
18 Lemon Bulgur and Chickpea Pilaf
19 Lentil One dish
20 Lentil Soup
21 Lentil Toss
22 Melon Soup
23 Mexibean Mock Lasagna
24 Moroccan Lentil Salad
25 Nine Bean Soup
26 Papaya Black Beans and Rice
27 Papaya Pineapple Salsa
28 Spanish Hot Dish Dinner
29 Veggie Delight Smoothie
30 Very Veggie Salad
fruitsandveggiesmattergov
I hope you enjoy these recipes I have seen so many health benefits from eating a more alkaline
diet over the years and so have my coaching clients who have successfully lost and kept off
excess weight and in many cases reversed serious disease Enjoy
- Laura Rimmer (neacutee Wilson) Nutritionist Online Health Coach Author of The Alkaline 5 Diet Speaker Podcast Host
of Eternal Health
wwwLauraRimmercom
wwwAlkalineDietHealthTipscom Recipes
1 Apple Carrot Salad
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup shredded carrot 3 (medium) unpared and diced apples
1 Tbsp lemon juice 12 cup raisins
13 cup low-fat mayonnaise
Directions
Combine all ingredients Chill thoroughly Serve on salad greens
Nutrition FactsApple Carrot Salad
Serving size 16 recipe
Amount Per Serving
Calories 110 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 25g
Dietary Fiber 3g
Sugars 20g
Protein 1g
2
0
0
6
8
12
45Vitamin A
Vitamin C
Calcium
Iron
10
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
1fruitsandveggiesmattergov Apple Carrot Salad
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
2 Apple Tuna Sandwich
Number of Servings 3
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 10 minutes
Ingredients
2 6 oz cans unsalted tuna in water drained 1 medium apple chopped
1 celery stalk peeled and chopped 14 cup low fat vanilla yogurt
1 tsp prepared mustard 1 tsp honey
6 slices whole wheat bread 6 lettuce leaves
6 slices tomato
Directions
Combine and mix the tuna apple celery yogurt mustard and honey Spread 12 cup of the mixture on
three bread slices Top each slice of bread with lettuce tomato and remaining bread Cut sandwiches in
half or as desired
Nutrition FactsApple Tuna Sandwich
Serving size 1 sandwich
Amount Per Serving
Calories 330 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 35mg
Sodium 370mg
Total Carbohydrate 37g
Dietary Fiber 6g
Sugars 14g
Protein 38g
5
5
12
15
12
24
40Vitamin A
Vitamin C
Calcium
Iron
20
15
20
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 4
2fruitsandveggiesmattergov Apple Tuna Sandwich
wwwAlkalineDietHealthTipscom Recipes
3 Avocado Fruit Salad
Number of Servings 8
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 10 minutes
Ingredients
1-12 Tbsp olive oil 2 Tbsp raspberry vinegar
1 tsp grated lime peel 1 Tbsp fresh lime juice
1 Tbsp fresh chopped basil leaves 12 tsp dry mustard
14 tsp salt 14 tsp pepper
1 10 oz package mixed baby greens 4 kiwi peeled and sliced in half rounds
4 grapefruit 2 cups sliced strawberries
2 star fruits sliced 12 ripe avocado seeded and peeled (12
sliced into 8 portions 12 cubed)
Directions
Salad Dressing
In a small bowl whisk together remaining ingredients set aside
Salad
In a large salad bowl combine babay greens kiwi grapefruit stawberries and star fruit Pour on
dressing and toss to coat Top with avocado slices
Nutrition FactsAvocado Fruit Salad
Serving size 18 recipe
Amount Per Serving
Calories 150 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 85mg
Total Carbohydrate 29g
Dietary Fiber 10g
Sugars 17g
Protein 3g
8
3
0
4
10
40
35Vitamin A
Vitamin C
Calcium
Iron
240
6
6
Fruit 2
Vegetable 0
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
3fruitsandveggiesmattergov Avocado Fruit Salad
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
Percent Daily Values are based on a 2000 calorie diet
4fruitsandveggiesmattergov Avocado Fruit Salad
wwwAlkalineDietHealthTipscom Recipes
4 Baba Ghanoush (Eggplant Dip)
Number of Servings 8
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
2 large eggplants (1 14 lbs) 2 Tbsp tahini
4 cloves garlic peeled and crushed 3 Tbsp fresh lemon juice or more to taste
4 Tbsp cold water 14 tsp salt
18 tsp freshly ground black pepper 12 tsp olive oil
1 cup chopped tomato 12 cup diced onion
Parsley sprigs to garnish (optional)
Directions
Pierce the eggplants in several places with a toothpick or fork Wrap each eggplant in aluminum foil
and place on a gas grill or in the oven at 500degF Cook until the eggplants collapse and begin to release a
lot of steam about 10-15 minutes Remove the foil and place the eggplants into a bowl of cold water
Peel while eggplants are still hot and allow them to drain in a colander until cool Squeeze pulp to
remove any bitter juices and mash the eggplant to a puree
In a food processor mix tahini garlic onion tomato lemon juice and water until mixture is
concentrated With the blender running add the peeled eggplant salt pepper and olive oil
Serve in a shallow dish and garnish with black pepper tomatoes and parsley
Nutrition FactsBaba Ghanoush (Eggplant Dip)
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 11g
Dietary Fiber 5g
Sugars 4g
Protein 2g
4
0
0
3
4
20
4Vitamin A
Vitamin C 15
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
5fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
4
4
Percent Daily Values are based on a 2000 calorie diet
6fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
5 Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 25 minutes
Ingredients
4 cups cooked pinto beans 1 qt low sodium tomato juice
4 Tbsp lime juice 2 tsp reduced sodium Worcestershire sauce
16 oz can stewed no salt added tomatoes 2 cups peeled seeded and chopped cucumber
1 cup thinly sliced celery 1 cup chopped onion
1 cup chopped green pepper 2 tsp minced roasted garlic
12 small avocado peeled and chopped 1 cup fat free croutons
Directions
Process beans tomato juice lime juice and Worcestershire sauce in food processor or blender pour
into large bowl Mix in remaining beans and ingredients except avocado and croutons Refrigerate until
chilled about 4 hours
Mix avocado into soup and pour into bowls sprinkle with croutons
Nutrition FactsBean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 180mg
Total Carbohydrate 53g
Dietary Fiber 15g
Sugars 13g
Protein 14g
5
3
0
8
18
60
20Vitamin A
Vitamin C
Calcium
Iron
130
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
7fruitsandveggiesmattergov Bean Gazpacho
wwwAlkalineDietHealthTipscom Recipes
6 Black Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 6 hours
Ingredients
2 large tomatoes seeded and chopped 1 large red bell pepper chopped
1 large green bell pepper chopped 1 medium cucumber peeled and chopped
2 celery stalk thinly sliced 14 cup sliced green onions
3 cups no added salt tomato juice 2 Tbsp lime juice
2 Tbsp red wine vinegar 2 tsp Tabasco sauce
12 tsp low sodium Worcestershire sauce 1 garlic clove minced
2 15oz cans low sodium black beans rinsed
and drained
14 cup fat free sour cream
Directions
Mix all ingredients except for sour cream in a large bowl Cover and refrigerate for at least 6 hours
stirring occasionally Serve with sour cream
Nutrition FactsBlack Bean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 140 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 340mg
Total Carbohydrate 33g
Dietary Fiber 9g
Sugars 10g
Protein 8g
1
0
0
14
11
36
45Vitamin A
Vitamin C
Calcium
Iron
180
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
8fruitsandveggiesmattergov Black Bean Gazpacho
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
7 Black Bean Soup with Veggies
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 10 hours
Ingredients
3 carrots thinly sliced 2 celery ribs sliced
1 onion chopped 4 garlic cloves diced
20 oz can black beans rinsed and drained 28 oz can low sodium vegetable broth
15 oz can crushed tomatoes 1-12 tsp dried basil
12 tsp dried oregano 12 tsp cumin
12 tsp chili powder 12 tsp hot pepper sauce
Directions
Combine all ingredients in slow cooker Cover Cook on LOW for 9-10 hours
Nutrition FactsBlack Bean Soup with Veggies
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 15
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 350mg
Total Carbohydrate 20g
Dietary Fiber 6g
Sugars 3g
Protein 7g
2
0
0
15
7
24
110Vitamin A
Vitamin C
Calcium
Iron
15
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
9fruitsandveggiesmattergov Black Bean Soup with Veggies
wwwAlkalineDietHealthTipscom Recipes
8 Broccoli Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
3 cups chopped broccoli (or 2 10-ounce
packages frozen broccoli)
12 cup diced celery
12 cup chopped onion 1 cup low sodium chicken broth
2 cups nonfat milk 2 Tbsp cornstarch
14 tsp salt Dash pepper
Dash ground thyme 14 cup grated Swiss cheese
Directions
Place vegetables and broth in saucepan Bring to boil reduce heat cover and cook until vegetables are
tender (about 8 minutes) Mix milk cornstarch salt pepper and thyme add to cooked vegetables
Cook stirring constantly until soup is lightly thickened and mixture just begins to boil Remove from
heat Add cheese and stir until melted
Nutrition FactsBroccoli Soup
Serving size 14 of recipe
Amount Per Serving
Calories 140 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 2g
Cholesterol 10mg
Sodium 270mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars 9g
Protein 11g
5
8
3
11
7
20
35Vitamin A
Vitamin C
Calcium
Iron
140
30
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
10fruitsandveggiesmattergov Broccoli Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
9 Cabbage Soup
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 4 hours
Ingredients
1 lb cabbage finely shredded 4 celery ribs sliced
4 carrots sliced 1 onion chopped
2 vegetable bouillon low sodium 2 garlic cloves minced
1 qt tomato juice low sodium 4 cups water
Directions
Combine all ingredients in slow cooker Cover and cook on HIGH for 3-4 hours or until vegetables are
tender
Nutrition FactsCabbage Soup
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 2g
Protein 2g
1
0
0
6
5
4
110Vitamin A
Vitamin C
Calcium
Iron
90
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
11fruitsandveggiesmattergov Cabbage Soup
wwwAlkalineDietHealthTipscom Recipes
10 Cantaloupe Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 15 minutes
Ingredients
2 pounds cantaloupe peeled and chopped 1 Tbsp lemon juice freshly squeezed
34 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions
Pureacutee cantaloupe with lemon juice in a blender until very smooth about 2 minutes Stir in juice season
with salt Ladle into serving bowls and garnish with mint sprigs and fresh raspberries Serve
immediately
Nutrition FactsCantaloupe Soup
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 23g
Protein 2g
2
0
0
2
9
16
160Vitamin A
Vitamin C
Calcium
Iron
160
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
12fruitsandveggiesmattergov Cantaloupe Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
Table of Contents
1 Apple Carrot Salad
2 Apple Tuna Sandwich
3 Avocado Fruit Salad
4 Baba Ghanoush (Eggplant Dip)
5 Bean Gazpacho
6 Black Bean Gazpacho
7 Black Bean Soup with Veggies
8 Broccoli Soup
9 Cabbage Soup
10 Cantaloupe Soup
11 Caponata
12 Chick-Peas with Sun-Dried Tomatoes
13 Chickpea and Spinach Curry
14 Curried Celery with Pears and Onions
15 Fennel Citrus Salad
16 Garbanzo Tabbouleh
17 Gazpacho
18 Lemon Bulgur and Chickpea Pilaf
19 Lentil One dish
20 Lentil Soup
21 Lentil Toss
22 Melon Soup
23 Mexibean Mock Lasagna
24 Moroccan Lentil Salad
25 Nine Bean Soup
26 Papaya Black Beans and Rice
27 Papaya Pineapple Salsa
28 Spanish Hot Dish Dinner
29 Veggie Delight Smoothie
30 Very Veggie Salad
fruitsandveggiesmattergov
I hope you enjoy these recipes I have seen so many health benefits from eating a more alkaline
diet over the years and so have my coaching clients who have successfully lost and kept off
excess weight and in many cases reversed serious disease Enjoy
- Laura Rimmer (neacutee Wilson) Nutritionist Online Health Coach Author of The Alkaline 5 Diet Speaker Podcast Host
of Eternal Health
wwwLauraRimmercom
wwwAlkalineDietHealthTipscom Recipes
1 Apple Carrot Salad
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup shredded carrot 3 (medium) unpared and diced apples
1 Tbsp lemon juice 12 cup raisins
13 cup low-fat mayonnaise
Directions
Combine all ingredients Chill thoroughly Serve on salad greens
Nutrition FactsApple Carrot Salad
Serving size 16 recipe
Amount Per Serving
Calories 110 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 25g
Dietary Fiber 3g
Sugars 20g
Protein 1g
2
0
0
6
8
12
45Vitamin A
Vitamin C
Calcium
Iron
10
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
1fruitsandveggiesmattergov Apple Carrot Salad
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
2 Apple Tuna Sandwich
Number of Servings 3
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 10 minutes
Ingredients
2 6 oz cans unsalted tuna in water drained 1 medium apple chopped
1 celery stalk peeled and chopped 14 cup low fat vanilla yogurt
1 tsp prepared mustard 1 tsp honey
6 slices whole wheat bread 6 lettuce leaves
6 slices tomato
Directions
Combine and mix the tuna apple celery yogurt mustard and honey Spread 12 cup of the mixture on
three bread slices Top each slice of bread with lettuce tomato and remaining bread Cut sandwiches in
half or as desired
Nutrition FactsApple Tuna Sandwich
Serving size 1 sandwich
Amount Per Serving
Calories 330 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 35mg
Sodium 370mg
Total Carbohydrate 37g
Dietary Fiber 6g
Sugars 14g
Protein 38g
5
5
12
15
12
24
40Vitamin A
Vitamin C
Calcium
Iron
20
15
20
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 4
2fruitsandveggiesmattergov Apple Tuna Sandwich
wwwAlkalineDietHealthTipscom Recipes
3 Avocado Fruit Salad
Number of Servings 8
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 10 minutes
Ingredients
1-12 Tbsp olive oil 2 Tbsp raspberry vinegar
1 tsp grated lime peel 1 Tbsp fresh lime juice
1 Tbsp fresh chopped basil leaves 12 tsp dry mustard
14 tsp salt 14 tsp pepper
1 10 oz package mixed baby greens 4 kiwi peeled and sliced in half rounds
4 grapefruit 2 cups sliced strawberries
2 star fruits sliced 12 ripe avocado seeded and peeled (12
sliced into 8 portions 12 cubed)
Directions
Salad Dressing
In a small bowl whisk together remaining ingredients set aside
Salad
In a large salad bowl combine babay greens kiwi grapefruit stawberries and star fruit Pour on
dressing and toss to coat Top with avocado slices
Nutrition FactsAvocado Fruit Salad
Serving size 18 recipe
Amount Per Serving
Calories 150 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 85mg
Total Carbohydrate 29g
Dietary Fiber 10g
Sugars 17g
Protein 3g
8
3
0
4
10
40
35Vitamin A
Vitamin C
Calcium
Iron
240
6
6
Fruit 2
Vegetable 0
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
3fruitsandveggiesmattergov Avocado Fruit Salad
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
Percent Daily Values are based on a 2000 calorie diet
4fruitsandveggiesmattergov Avocado Fruit Salad
wwwAlkalineDietHealthTipscom Recipes
4 Baba Ghanoush (Eggplant Dip)
Number of Servings 8
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
2 large eggplants (1 14 lbs) 2 Tbsp tahini
4 cloves garlic peeled and crushed 3 Tbsp fresh lemon juice or more to taste
4 Tbsp cold water 14 tsp salt
18 tsp freshly ground black pepper 12 tsp olive oil
1 cup chopped tomato 12 cup diced onion
Parsley sprigs to garnish (optional)
Directions
Pierce the eggplants in several places with a toothpick or fork Wrap each eggplant in aluminum foil
and place on a gas grill or in the oven at 500degF Cook until the eggplants collapse and begin to release a
lot of steam about 10-15 minutes Remove the foil and place the eggplants into a bowl of cold water
Peel while eggplants are still hot and allow them to drain in a colander until cool Squeeze pulp to
remove any bitter juices and mash the eggplant to a puree
In a food processor mix tahini garlic onion tomato lemon juice and water until mixture is
concentrated With the blender running add the peeled eggplant salt pepper and olive oil
Serve in a shallow dish and garnish with black pepper tomatoes and parsley
Nutrition FactsBaba Ghanoush (Eggplant Dip)
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 11g
Dietary Fiber 5g
Sugars 4g
Protein 2g
4
0
0
3
4
20
4Vitamin A
Vitamin C 15
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
5fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
4
4
Percent Daily Values are based on a 2000 calorie diet
6fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
5 Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 25 minutes
Ingredients
4 cups cooked pinto beans 1 qt low sodium tomato juice
4 Tbsp lime juice 2 tsp reduced sodium Worcestershire sauce
16 oz can stewed no salt added tomatoes 2 cups peeled seeded and chopped cucumber
1 cup thinly sliced celery 1 cup chopped onion
1 cup chopped green pepper 2 tsp minced roasted garlic
12 small avocado peeled and chopped 1 cup fat free croutons
Directions
Process beans tomato juice lime juice and Worcestershire sauce in food processor or blender pour
into large bowl Mix in remaining beans and ingredients except avocado and croutons Refrigerate until
chilled about 4 hours
Mix avocado into soup and pour into bowls sprinkle with croutons
Nutrition FactsBean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 180mg
Total Carbohydrate 53g
Dietary Fiber 15g
Sugars 13g
Protein 14g
5
3
0
8
18
60
20Vitamin A
Vitamin C
Calcium
Iron
130
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
7fruitsandveggiesmattergov Bean Gazpacho
wwwAlkalineDietHealthTipscom Recipes
6 Black Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 6 hours
Ingredients
2 large tomatoes seeded and chopped 1 large red bell pepper chopped
1 large green bell pepper chopped 1 medium cucumber peeled and chopped
2 celery stalk thinly sliced 14 cup sliced green onions
3 cups no added salt tomato juice 2 Tbsp lime juice
2 Tbsp red wine vinegar 2 tsp Tabasco sauce
12 tsp low sodium Worcestershire sauce 1 garlic clove minced
2 15oz cans low sodium black beans rinsed
and drained
14 cup fat free sour cream
Directions
Mix all ingredients except for sour cream in a large bowl Cover and refrigerate for at least 6 hours
stirring occasionally Serve with sour cream
Nutrition FactsBlack Bean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 140 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 340mg
Total Carbohydrate 33g
Dietary Fiber 9g
Sugars 10g
Protein 8g
1
0
0
14
11
36
45Vitamin A
Vitamin C
Calcium
Iron
180
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
8fruitsandveggiesmattergov Black Bean Gazpacho
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
7 Black Bean Soup with Veggies
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 10 hours
Ingredients
3 carrots thinly sliced 2 celery ribs sliced
1 onion chopped 4 garlic cloves diced
20 oz can black beans rinsed and drained 28 oz can low sodium vegetable broth
15 oz can crushed tomatoes 1-12 tsp dried basil
12 tsp dried oregano 12 tsp cumin
12 tsp chili powder 12 tsp hot pepper sauce
Directions
Combine all ingredients in slow cooker Cover Cook on LOW for 9-10 hours
Nutrition FactsBlack Bean Soup with Veggies
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 15
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 350mg
Total Carbohydrate 20g
Dietary Fiber 6g
Sugars 3g
Protein 7g
2
0
0
15
7
24
110Vitamin A
Vitamin C
Calcium
Iron
15
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
9fruitsandveggiesmattergov Black Bean Soup with Veggies
wwwAlkalineDietHealthTipscom Recipes
8 Broccoli Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
3 cups chopped broccoli (or 2 10-ounce
packages frozen broccoli)
12 cup diced celery
12 cup chopped onion 1 cup low sodium chicken broth
2 cups nonfat milk 2 Tbsp cornstarch
14 tsp salt Dash pepper
Dash ground thyme 14 cup grated Swiss cheese
Directions
Place vegetables and broth in saucepan Bring to boil reduce heat cover and cook until vegetables are
tender (about 8 minutes) Mix milk cornstarch salt pepper and thyme add to cooked vegetables
Cook stirring constantly until soup is lightly thickened and mixture just begins to boil Remove from
heat Add cheese and stir until melted
Nutrition FactsBroccoli Soup
Serving size 14 of recipe
Amount Per Serving
Calories 140 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 2g
Cholesterol 10mg
Sodium 270mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars 9g
Protein 11g
5
8
3
11
7
20
35Vitamin A
Vitamin C
Calcium
Iron
140
30
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
10fruitsandveggiesmattergov Broccoli Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
9 Cabbage Soup
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 4 hours
Ingredients
1 lb cabbage finely shredded 4 celery ribs sliced
4 carrots sliced 1 onion chopped
2 vegetable bouillon low sodium 2 garlic cloves minced
1 qt tomato juice low sodium 4 cups water
Directions
Combine all ingredients in slow cooker Cover and cook on HIGH for 3-4 hours or until vegetables are
tender
Nutrition FactsCabbage Soup
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 2g
Protein 2g
1
0
0
6
5
4
110Vitamin A
Vitamin C
Calcium
Iron
90
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
11fruitsandveggiesmattergov Cabbage Soup
wwwAlkalineDietHealthTipscom Recipes
10 Cantaloupe Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 15 minutes
Ingredients
2 pounds cantaloupe peeled and chopped 1 Tbsp lemon juice freshly squeezed
34 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions
Pureacutee cantaloupe with lemon juice in a blender until very smooth about 2 minutes Stir in juice season
with salt Ladle into serving bowls and garnish with mint sprigs and fresh raspberries Serve
immediately
Nutrition FactsCantaloupe Soup
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 23g
Protein 2g
2
0
0
2
9
16
160Vitamin A
Vitamin C
Calcium
Iron
160
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
12fruitsandveggiesmattergov Cantaloupe Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
1 Apple Carrot Salad
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup shredded carrot 3 (medium) unpared and diced apples
1 Tbsp lemon juice 12 cup raisins
13 cup low-fat mayonnaise
Directions
Combine all ingredients Chill thoroughly Serve on salad greens
Nutrition FactsApple Carrot Salad
Serving size 16 recipe
Amount Per Serving
Calories 110 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 25g
Dietary Fiber 3g
Sugars 20g
Protein 1g
2
0
0
6
8
12
45Vitamin A
Vitamin C
Calcium
Iron
10
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
1fruitsandveggiesmattergov Apple Carrot Salad
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
2 Apple Tuna Sandwich
Number of Servings 3
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 10 minutes
Ingredients
2 6 oz cans unsalted tuna in water drained 1 medium apple chopped
1 celery stalk peeled and chopped 14 cup low fat vanilla yogurt
1 tsp prepared mustard 1 tsp honey
6 slices whole wheat bread 6 lettuce leaves
6 slices tomato
Directions
Combine and mix the tuna apple celery yogurt mustard and honey Spread 12 cup of the mixture on
three bread slices Top each slice of bread with lettuce tomato and remaining bread Cut sandwiches in
half or as desired
Nutrition FactsApple Tuna Sandwich
Serving size 1 sandwich
Amount Per Serving
Calories 330 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 35mg
Sodium 370mg
Total Carbohydrate 37g
Dietary Fiber 6g
Sugars 14g
Protein 38g
5
5
12
15
12
24
40Vitamin A
Vitamin C
Calcium
Iron
20
15
20
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 4
2fruitsandveggiesmattergov Apple Tuna Sandwich
wwwAlkalineDietHealthTipscom Recipes
3 Avocado Fruit Salad
Number of Servings 8
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 10 minutes
Ingredients
1-12 Tbsp olive oil 2 Tbsp raspberry vinegar
1 tsp grated lime peel 1 Tbsp fresh lime juice
1 Tbsp fresh chopped basil leaves 12 tsp dry mustard
14 tsp salt 14 tsp pepper
1 10 oz package mixed baby greens 4 kiwi peeled and sliced in half rounds
4 grapefruit 2 cups sliced strawberries
2 star fruits sliced 12 ripe avocado seeded and peeled (12
sliced into 8 portions 12 cubed)
Directions
Salad Dressing
In a small bowl whisk together remaining ingredients set aside
Salad
In a large salad bowl combine babay greens kiwi grapefruit stawberries and star fruit Pour on
dressing and toss to coat Top with avocado slices
Nutrition FactsAvocado Fruit Salad
Serving size 18 recipe
Amount Per Serving
Calories 150 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 85mg
Total Carbohydrate 29g
Dietary Fiber 10g
Sugars 17g
Protein 3g
8
3
0
4
10
40
35Vitamin A
Vitamin C
Calcium
Iron
240
6
6
Fruit 2
Vegetable 0
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
3fruitsandveggiesmattergov Avocado Fruit Salad
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
Percent Daily Values are based on a 2000 calorie diet
4fruitsandveggiesmattergov Avocado Fruit Salad
wwwAlkalineDietHealthTipscom Recipes
4 Baba Ghanoush (Eggplant Dip)
Number of Servings 8
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
2 large eggplants (1 14 lbs) 2 Tbsp tahini
4 cloves garlic peeled and crushed 3 Tbsp fresh lemon juice or more to taste
4 Tbsp cold water 14 tsp salt
18 tsp freshly ground black pepper 12 tsp olive oil
1 cup chopped tomato 12 cup diced onion
Parsley sprigs to garnish (optional)
Directions
Pierce the eggplants in several places with a toothpick or fork Wrap each eggplant in aluminum foil
and place on a gas grill or in the oven at 500degF Cook until the eggplants collapse and begin to release a
lot of steam about 10-15 minutes Remove the foil and place the eggplants into a bowl of cold water
Peel while eggplants are still hot and allow them to drain in a colander until cool Squeeze pulp to
remove any bitter juices and mash the eggplant to a puree
In a food processor mix tahini garlic onion tomato lemon juice and water until mixture is
concentrated With the blender running add the peeled eggplant salt pepper and olive oil
Serve in a shallow dish and garnish with black pepper tomatoes and parsley
Nutrition FactsBaba Ghanoush (Eggplant Dip)
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 11g
Dietary Fiber 5g
Sugars 4g
Protein 2g
4
0
0
3
4
20
4Vitamin A
Vitamin C 15
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
5fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
4
4
Percent Daily Values are based on a 2000 calorie diet
6fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
5 Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 25 minutes
Ingredients
4 cups cooked pinto beans 1 qt low sodium tomato juice
4 Tbsp lime juice 2 tsp reduced sodium Worcestershire sauce
16 oz can stewed no salt added tomatoes 2 cups peeled seeded and chopped cucumber
1 cup thinly sliced celery 1 cup chopped onion
1 cup chopped green pepper 2 tsp minced roasted garlic
12 small avocado peeled and chopped 1 cup fat free croutons
Directions
Process beans tomato juice lime juice and Worcestershire sauce in food processor or blender pour
into large bowl Mix in remaining beans and ingredients except avocado and croutons Refrigerate until
chilled about 4 hours
Mix avocado into soup and pour into bowls sprinkle with croutons
Nutrition FactsBean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 180mg
Total Carbohydrate 53g
Dietary Fiber 15g
Sugars 13g
Protein 14g
5
3
0
8
18
60
20Vitamin A
Vitamin C
Calcium
Iron
130
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
7fruitsandveggiesmattergov Bean Gazpacho
wwwAlkalineDietHealthTipscom Recipes
6 Black Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 6 hours
Ingredients
2 large tomatoes seeded and chopped 1 large red bell pepper chopped
1 large green bell pepper chopped 1 medium cucumber peeled and chopped
2 celery stalk thinly sliced 14 cup sliced green onions
3 cups no added salt tomato juice 2 Tbsp lime juice
2 Tbsp red wine vinegar 2 tsp Tabasco sauce
12 tsp low sodium Worcestershire sauce 1 garlic clove minced
2 15oz cans low sodium black beans rinsed
and drained
14 cup fat free sour cream
Directions
Mix all ingredients except for sour cream in a large bowl Cover and refrigerate for at least 6 hours
stirring occasionally Serve with sour cream
Nutrition FactsBlack Bean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 140 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 340mg
Total Carbohydrate 33g
Dietary Fiber 9g
Sugars 10g
Protein 8g
1
0
0
14
11
36
45Vitamin A
Vitamin C
Calcium
Iron
180
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
8fruitsandveggiesmattergov Black Bean Gazpacho
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
7 Black Bean Soup with Veggies
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 10 hours
Ingredients
3 carrots thinly sliced 2 celery ribs sliced
1 onion chopped 4 garlic cloves diced
20 oz can black beans rinsed and drained 28 oz can low sodium vegetable broth
15 oz can crushed tomatoes 1-12 tsp dried basil
12 tsp dried oregano 12 tsp cumin
12 tsp chili powder 12 tsp hot pepper sauce
Directions
Combine all ingredients in slow cooker Cover Cook on LOW for 9-10 hours
Nutrition FactsBlack Bean Soup with Veggies
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 15
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 350mg
Total Carbohydrate 20g
Dietary Fiber 6g
Sugars 3g
Protein 7g
2
0
0
15
7
24
110Vitamin A
Vitamin C
Calcium
Iron
15
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
9fruitsandveggiesmattergov Black Bean Soup with Veggies
wwwAlkalineDietHealthTipscom Recipes
8 Broccoli Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
3 cups chopped broccoli (or 2 10-ounce
packages frozen broccoli)
12 cup diced celery
12 cup chopped onion 1 cup low sodium chicken broth
2 cups nonfat milk 2 Tbsp cornstarch
14 tsp salt Dash pepper
Dash ground thyme 14 cup grated Swiss cheese
Directions
Place vegetables and broth in saucepan Bring to boil reduce heat cover and cook until vegetables are
tender (about 8 minutes) Mix milk cornstarch salt pepper and thyme add to cooked vegetables
Cook stirring constantly until soup is lightly thickened and mixture just begins to boil Remove from
heat Add cheese and stir until melted
Nutrition FactsBroccoli Soup
Serving size 14 of recipe
Amount Per Serving
Calories 140 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 2g
Cholesterol 10mg
Sodium 270mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars 9g
Protein 11g
5
8
3
11
7
20
35Vitamin A
Vitamin C
Calcium
Iron
140
30
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
10fruitsandveggiesmattergov Broccoli Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
9 Cabbage Soup
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 4 hours
Ingredients
1 lb cabbage finely shredded 4 celery ribs sliced
4 carrots sliced 1 onion chopped
2 vegetable bouillon low sodium 2 garlic cloves minced
1 qt tomato juice low sodium 4 cups water
Directions
Combine all ingredients in slow cooker Cover and cook on HIGH for 3-4 hours or until vegetables are
tender
Nutrition FactsCabbage Soup
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 2g
Protein 2g
1
0
0
6
5
4
110Vitamin A
Vitamin C
Calcium
Iron
90
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
11fruitsandveggiesmattergov Cabbage Soup
wwwAlkalineDietHealthTipscom Recipes
10 Cantaloupe Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 15 minutes
Ingredients
2 pounds cantaloupe peeled and chopped 1 Tbsp lemon juice freshly squeezed
34 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions
Pureacutee cantaloupe with lemon juice in a blender until very smooth about 2 minutes Stir in juice season
with salt Ladle into serving bowls and garnish with mint sprigs and fresh raspberries Serve
immediately
Nutrition FactsCantaloupe Soup
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 23g
Protein 2g
2
0
0
2
9
16
160Vitamin A
Vitamin C
Calcium
Iron
160
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
12fruitsandveggiesmattergov Cantaloupe Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
2 Apple Tuna Sandwich
Number of Servings 3
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 10 minutes
Ingredients
2 6 oz cans unsalted tuna in water drained 1 medium apple chopped
1 celery stalk peeled and chopped 14 cup low fat vanilla yogurt
1 tsp prepared mustard 1 tsp honey
6 slices whole wheat bread 6 lettuce leaves
6 slices tomato
Directions
Combine and mix the tuna apple celery yogurt mustard and honey Spread 12 cup of the mixture on
three bread slices Top each slice of bread with lettuce tomato and remaining bread Cut sandwiches in
half or as desired
Nutrition FactsApple Tuna Sandwich
Serving size 1 sandwich
Amount Per Serving
Calories 330 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 35mg
Sodium 370mg
Total Carbohydrate 37g
Dietary Fiber 6g
Sugars 14g
Protein 38g
5
5
12
15
12
24
40Vitamin A
Vitamin C
Calcium
Iron
20
15
20
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 4
2fruitsandveggiesmattergov Apple Tuna Sandwich
wwwAlkalineDietHealthTipscom Recipes
3 Avocado Fruit Salad
Number of Servings 8
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 10 minutes
Ingredients
1-12 Tbsp olive oil 2 Tbsp raspberry vinegar
1 tsp grated lime peel 1 Tbsp fresh lime juice
1 Tbsp fresh chopped basil leaves 12 tsp dry mustard
14 tsp salt 14 tsp pepper
1 10 oz package mixed baby greens 4 kiwi peeled and sliced in half rounds
4 grapefruit 2 cups sliced strawberries
2 star fruits sliced 12 ripe avocado seeded and peeled (12
sliced into 8 portions 12 cubed)
Directions
Salad Dressing
In a small bowl whisk together remaining ingredients set aside
Salad
In a large salad bowl combine babay greens kiwi grapefruit stawberries and star fruit Pour on
dressing and toss to coat Top with avocado slices
Nutrition FactsAvocado Fruit Salad
Serving size 18 recipe
Amount Per Serving
Calories 150 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 85mg
Total Carbohydrate 29g
Dietary Fiber 10g
Sugars 17g
Protein 3g
8
3
0
4
10
40
35Vitamin A
Vitamin C
Calcium
Iron
240
6
6
Fruit 2
Vegetable 0
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
3fruitsandveggiesmattergov Avocado Fruit Salad
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
Percent Daily Values are based on a 2000 calorie diet
4fruitsandveggiesmattergov Avocado Fruit Salad
wwwAlkalineDietHealthTipscom Recipes
4 Baba Ghanoush (Eggplant Dip)
Number of Servings 8
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
2 large eggplants (1 14 lbs) 2 Tbsp tahini
4 cloves garlic peeled and crushed 3 Tbsp fresh lemon juice or more to taste
4 Tbsp cold water 14 tsp salt
18 tsp freshly ground black pepper 12 tsp olive oil
1 cup chopped tomato 12 cup diced onion
Parsley sprigs to garnish (optional)
Directions
Pierce the eggplants in several places with a toothpick or fork Wrap each eggplant in aluminum foil
and place on a gas grill or in the oven at 500degF Cook until the eggplants collapse and begin to release a
lot of steam about 10-15 minutes Remove the foil and place the eggplants into a bowl of cold water
Peel while eggplants are still hot and allow them to drain in a colander until cool Squeeze pulp to
remove any bitter juices and mash the eggplant to a puree
In a food processor mix tahini garlic onion tomato lemon juice and water until mixture is
concentrated With the blender running add the peeled eggplant salt pepper and olive oil
Serve in a shallow dish and garnish with black pepper tomatoes and parsley
Nutrition FactsBaba Ghanoush (Eggplant Dip)
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 11g
Dietary Fiber 5g
Sugars 4g
Protein 2g
4
0
0
3
4
20
4Vitamin A
Vitamin C 15
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
5fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
4
4
Percent Daily Values are based on a 2000 calorie diet
6fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
5 Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 25 minutes
Ingredients
4 cups cooked pinto beans 1 qt low sodium tomato juice
4 Tbsp lime juice 2 tsp reduced sodium Worcestershire sauce
16 oz can stewed no salt added tomatoes 2 cups peeled seeded and chopped cucumber
1 cup thinly sliced celery 1 cup chopped onion
1 cup chopped green pepper 2 tsp minced roasted garlic
12 small avocado peeled and chopped 1 cup fat free croutons
Directions
Process beans tomato juice lime juice and Worcestershire sauce in food processor or blender pour
into large bowl Mix in remaining beans and ingredients except avocado and croutons Refrigerate until
chilled about 4 hours
Mix avocado into soup and pour into bowls sprinkle with croutons
Nutrition FactsBean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 180mg
Total Carbohydrate 53g
Dietary Fiber 15g
Sugars 13g
Protein 14g
5
3
0
8
18
60
20Vitamin A
Vitamin C
Calcium
Iron
130
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
7fruitsandveggiesmattergov Bean Gazpacho
wwwAlkalineDietHealthTipscom Recipes
6 Black Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 6 hours
Ingredients
2 large tomatoes seeded and chopped 1 large red bell pepper chopped
1 large green bell pepper chopped 1 medium cucumber peeled and chopped
2 celery stalk thinly sliced 14 cup sliced green onions
3 cups no added salt tomato juice 2 Tbsp lime juice
2 Tbsp red wine vinegar 2 tsp Tabasco sauce
12 tsp low sodium Worcestershire sauce 1 garlic clove minced
2 15oz cans low sodium black beans rinsed
and drained
14 cup fat free sour cream
Directions
Mix all ingredients except for sour cream in a large bowl Cover and refrigerate for at least 6 hours
stirring occasionally Serve with sour cream
Nutrition FactsBlack Bean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 140 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 340mg
Total Carbohydrate 33g
Dietary Fiber 9g
Sugars 10g
Protein 8g
1
0
0
14
11
36
45Vitamin A
Vitamin C
Calcium
Iron
180
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
8fruitsandveggiesmattergov Black Bean Gazpacho
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
7 Black Bean Soup with Veggies
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 10 hours
Ingredients
3 carrots thinly sliced 2 celery ribs sliced
1 onion chopped 4 garlic cloves diced
20 oz can black beans rinsed and drained 28 oz can low sodium vegetable broth
15 oz can crushed tomatoes 1-12 tsp dried basil
12 tsp dried oregano 12 tsp cumin
12 tsp chili powder 12 tsp hot pepper sauce
Directions
Combine all ingredients in slow cooker Cover Cook on LOW for 9-10 hours
Nutrition FactsBlack Bean Soup with Veggies
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 15
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 350mg
Total Carbohydrate 20g
Dietary Fiber 6g
Sugars 3g
Protein 7g
2
0
0
15
7
24
110Vitamin A
Vitamin C
Calcium
Iron
15
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
9fruitsandveggiesmattergov Black Bean Soup with Veggies
wwwAlkalineDietHealthTipscom Recipes
8 Broccoli Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
3 cups chopped broccoli (or 2 10-ounce
packages frozen broccoli)
12 cup diced celery
12 cup chopped onion 1 cup low sodium chicken broth
2 cups nonfat milk 2 Tbsp cornstarch
14 tsp salt Dash pepper
Dash ground thyme 14 cup grated Swiss cheese
Directions
Place vegetables and broth in saucepan Bring to boil reduce heat cover and cook until vegetables are
tender (about 8 minutes) Mix milk cornstarch salt pepper and thyme add to cooked vegetables
Cook stirring constantly until soup is lightly thickened and mixture just begins to boil Remove from
heat Add cheese and stir until melted
Nutrition FactsBroccoli Soup
Serving size 14 of recipe
Amount Per Serving
Calories 140 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 2g
Cholesterol 10mg
Sodium 270mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars 9g
Protein 11g
5
8
3
11
7
20
35Vitamin A
Vitamin C
Calcium
Iron
140
30
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
10fruitsandveggiesmattergov Broccoli Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
9 Cabbage Soup
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 4 hours
Ingredients
1 lb cabbage finely shredded 4 celery ribs sliced
4 carrots sliced 1 onion chopped
2 vegetable bouillon low sodium 2 garlic cloves minced
1 qt tomato juice low sodium 4 cups water
Directions
Combine all ingredients in slow cooker Cover and cook on HIGH for 3-4 hours or until vegetables are
tender
Nutrition FactsCabbage Soup
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 2g
Protein 2g
1
0
0
6
5
4
110Vitamin A
Vitamin C
Calcium
Iron
90
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
11fruitsandveggiesmattergov Cabbage Soup
wwwAlkalineDietHealthTipscom Recipes
10 Cantaloupe Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 15 minutes
Ingredients
2 pounds cantaloupe peeled and chopped 1 Tbsp lemon juice freshly squeezed
34 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions
Pureacutee cantaloupe with lemon juice in a blender until very smooth about 2 minutes Stir in juice season
with salt Ladle into serving bowls and garnish with mint sprigs and fresh raspberries Serve
immediately
Nutrition FactsCantaloupe Soup
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 23g
Protein 2g
2
0
0
2
9
16
160Vitamin A
Vitamin C
Calcium
Iron
160
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
12fruitsandveggiesmattergov Cantaloupe Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
3 Avocado Fruit Salad
Number of Servings 8
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 10 minutes
Ingredients
1-12 Tbsp olive oil 2 Tbsp raspberry vinegar
1 tsp grated lime peel 1 Tbsp fresh lime juice
1 Tbsp fresh chopped basil leaves 12 tsp dry mustard
14 tsp salt 14 tsp pepper
1 10 oz package mixed baby greens 4 kiwi peeled and sliced in half rounds
4 grapefruit 2 cups sliced strawberries
2 star fruits sliced 12 ripe avocado seeded and peeled (12
sliced into 8 portions 12 cubed)
Directions
Salad Dressing
In a small bowl whisk together remaining ingredients set aside
Salad
In a large salad bowl combine babay greens kiwi grapefruit stawberries and star fruit Pour on
dressing and toss to coat Top with avocado slices
Nutrition FactsAvocado Fruit Salad
Serving size 18 recipe
Amount Per Serving
Calories 150 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 85mg
Total Carbohydrate 29g
Dietary Fiber 10g
Sugars 17g
Protein 3g
8
3
0
4
10
40
35Vitamin A
Vitamin C
Calcium
Iron
240
6
6
Fruit 2
Vegetable 0
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
3fruitsandveggiesmattergov Avocado Fruit Salad
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
Percent Daily Values are based on a 2000 calorie diet
4fruitsandveggiesmattergov Avocado Fruit Salad
wwwAlkalineDietHealthTipscom Recipes
4 Baba Ghanoush (Eggplant Dip)
Number of Servings 8
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
2 large eggplants (1 14 lbs) 2 Tbsp tahini
4 cloves garlic peeled and crushed 3 Tbsp fresh lemon juice or more to taste
4 Tbsp cold water 14 tsp salt
18 tsp freshly ground black pepper 12 tsp olive oil
1 cup chopped tomato 12 cup diced onion
Parsley sprigs to garnish (optional)
Directions
Pierce the eggplants in several places with a toothpick or fork Wrap each eggplant in aluminum foil
and place on a gas grill or in the oven at 500degF Cook until the eggplants collapse and begin to release a
lot of steam about 10-15 minutes Remove the foil and place the eggplants into a bowl of cold water
Peel while eggplants are still hot and allow them to drain in a colander until cool Squeeze pulp to
remove any bitter juices and mash the eggplant to a puree
In a food processor mix tahini garlic onion tomato lemon juice and water until mixture is
concentrated With the blender running add the peeled eggplant salt pepper and olive oil
Serve in a shallow dish and garnish with black pepper tomatoes and parsley
Nutrition FactsBaba Ghanoush (Eggplant Dip)
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 11g
Dietary Fiber 5g
Sugars 4g
Protein 2g
4
0
0
3
4
20
4Vitamin A
Vitamin C 15
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
5fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
4
4
Percent Daily Values are based on a 2000 calorie diet
6fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
5 Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 25 minutes
Ingredients
4 cups cooked pinto beans 1 qt low sodium tomato juice
4 Tbsp lime juice 2 tsp reduced sodium Worcestershire sauce
16 oz can stewed no salt added tomatoes 2 cups peeled seeded and chopped cucumber
1 cup thinly sliced celery 1 cup chopped onion
1 cup chopped green pepper 2 tsp minced roasted garlic
12 small avocado peeled and chopped 1 cup fat free croutons
Directions
Process beans tomato juice lime juice and Worcestershire sauce in food processor or blender pour
into large bowl Mix in remaining beans and ingredients except avocado and croutons Refrigerate until
chilled about 4 hours
Mix avocado into soup and pour into bowls sprinkle with croutons
Nutrition FactsBean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 180mg
Total Carbohydrate 53g
Dietary Fiber 15g
Sugars 13g
Protein 14g
5
3
0
8
18
60
20Vitamin A
Vitamin C
Calcium
Iron
130
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
7fruitsandveggiesmattergov Bean Gazpacho
wwwAlkalineDietHealthTipscom Recipes
6 Black Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 6 hours
Ingredients
2 large tomatoes seeded and chopped 1 large red bell pepper chopped
1 large green bell pepper chopped 1 medium cucumber peeled and chopped
2 celery stalk thinly sliced 14 cup sliced green onions
3 cups no added salt tomato juice 2 Tbsp lime juice
2 Tbsp red wine vinegar 2 tsp Tabasco sauce
12 tsp low sodium Worcestershire sauce 1 garlic clove minced
2 15oz cans low sodium black beans rinsed
and drained
14 cup fat free sour cream
Directions
Mix all ingredients except for sour cream in a large bowl Cover and refrigerate for at least 6 hours
stirring occasionally Serve with sour cream
Nutrition FactsBlack Bean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 140 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 340mg
Total Carbohydrate 33g
Dietary Fiber 9g
Sugars 10g
Protein 8g
1
0
0
14
11
36
45Vitamin A
Vitamin C
Calcium
Iron
180
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
8fruitsandveggiesmattergov Black Bean Gazpacho
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
7 Black Bean Soup with Veggies
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 10 hours
Ingredients
3 carrots thinly sliced 2 celery ribs sliced
1 onion chopped 4 garlic cloves diced
20 oz can black beans rinsed and drained 28 oz can low sodium vegetable broth
15 oz can crushed tomatoes 1-12 tsp dried basil
12 tsp dried oregano 12 tsp cumin
12 tsp chili powder 12 tsp hot pepper sauce
Directions
Combine all ingredients in slow cooker Cover Cook on LOW for 9-10 hours
Nutrition FactsBlack Bean Soup with Veggies
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 15
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 350mg
Total Carbohydrate 20g
Dietary Fiber 6g
Sugars 3g
Protein 7g
2
0
0
15
7
24
110Vitamin A
Vitamin C
Calcium
Iron
15
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
9fruitsandveggiesmattergov Black Bean Soup with Veggies
wwwAlkalineDietHealthTipscom Recipes
8 Broccoli Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
3 cups chopped broccoli (or 2 10-ounce
packages frozen broccoli)
12 cup diced celery
12 cup chopped onion 1 cup low sodium chicken broth
2 cups nonfat milk 2 Tbsp cornstarch
14 tsp salt Dash pepper
Dash ground thyme 14 cup grated Swiss cheese
Directions
Place vegetables and broth in saucepan Bring to boil reduce heat cover and cook until vegetables are
tender (about 8 minutes) Mix milk cornstarch salt pepper and thyme add to cooked vegetables
Cook stirring constantly until soup is lightly thickened and mixture just begins to boil Remove from
heat Add cheese and stir until melted
Nutrition FactsBroccoli Soup
Serving size 14 of recipe
Amount Per Serving
Calories 140 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 2g
Cholesterol 10mg
Sodium 270mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars 9g
Protein 11g
5
8
3
11
7
20
35Vitamin A
Vitamin C
Calcium
Iron
140
30
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
10fruitsandveggiesmattergov Broccoli Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
9 Cabbage Soup
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 4 hours
Ingredients
1 lb cabbage finely shredded 4 celery ribs sliced
4 carrots sliced 1 onion chopped
2 vegetable bouillon low sodium 2 garlic cloves minced
1 qt tomato juice low sodium 4 cups water
Directions
Combine all ingredients in slow cooker Cover and cook on HIGH for 3-4 hours or until vegetables are
tender
Nutrition FactsCabbage Soup
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 2g
Protein 2g
1
0
0
6
5
4
110Vitamin A
Vitamin C
Calcium
Iron
90
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
11fruitsandveggiesmattergov Cabbage Soup
wwwAlkalineDietHealthTipscom Recipes
10 Cantaloupe Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 15 minutes
Ingredients
2 pounds cantaloupe peeled and chopped 1 Tbsp lemon juice freshly squeezed
34 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions
Pureacutee cantaloupe with lemon juice in a blender until very smooth about 2 minutes Stir in juice season
with salt Ladle into serving bowls and garnish with mint sprigs and fresh raspberries Serve
immediately
Nutrition FactsCantaloupe Soup
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 23g
Protein 2g
2
0
0
2
9
16
160Vitamin A
Vitamin C
Calcium
Iron
160
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
12fruitsandveggiesmattergov Cantaloupe Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
Percent Daily Values are based on a 2000 calorie diet
4fruitsandveggiesmattergov Avocado Fruit Salad
wwwAlkalineDietHealthTipscom Recipes
4 Baba Ghanoush (Eggplant Dip)
Number of Servings 8
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
2 large eggplants (1 14 lbs) 2 Tbsp tahini
4 cloves garlic peeled and crushed 3 Tbsp fresh lemon juice or more to taste
4 Tbsp cold water 14 tsp salt
18 tsp freshly ground black pepper 12 tsp olive oil
1 cup chopped tomato 12 cup diced onion
Parsley sprigs to garnish (optional)
Directions
Pierce the eggplants in several places with a toothpick or fork Wrap each eggplant in aluminum foil
and place on a gas grill or in the oven at 500degF Cook until the eggplants collapse and begin to release a
lot of steam about 10-15 minutes Remove the foil and place the eggplants into a bowl of cold water
Peel while eggplants are still hot and allow them to drain in a colander until cool Squeeze pulp to
remove any bitter juices and mash the eggplant to a puree
In a food processor mix tahini garlic onion tomato lemon juice and water until mixture is
concentrated With the blender running add the peeled eggplant salt pepper and olive oil
Serve in a shallow dish and garnish with black pepper tomatoes and parsley
Nutrition FactsBaba Ghanoush (Eggplant Dip)
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 11g
Dietary Fiber 5g
Sugars 4g
Protein 2g
4
0
0
3
4
20
4Vitamin A
Vitamin C 15
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
5fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
4
4
Percent Daily Values are based on a 2000 calorie diet
6fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
5 Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 25 minutes
Ingredients
4 cups cooked pinto beans 1 qt low sodium tomato juice
4 Tbsp lime juice 2 tsp reduced sodium Worcestershire sauce
16 oz can stewed no salt added tomatoes 2 cups peeled seeded and chopped cucumber
1 cup thinly sliced celery 1 cup chopped onion
1 cup chopped green pepper 2 tsp minced roasted garlic
12 small avocado peeled and chopped 1 cup fat free croutons
Directions
Process beans tomato juice lime juice and Worcestershire sauce in food processor or blender pour
into large bowl Mix in remaining beans and ingredients except avocado and croutons Refrigerate until
chilled about 4 hours
Mix avocado into soup and pour into bowls sprinkle with croutons
Nutrition FactsBean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 180mg
Total Carbohydrate 53g
Dietary Fiber 15g
Sugars 13g
Protein 14g
5
3
0
8
18
60
20Vitamin A
Vitamin C
Calcium
Iron
130
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
7fruitsandveggiesmattergov Bean Gazpacho
wwwAlkalineDietHealthTipscom Recipes
6 Black Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 6 hours
Ingredients
2 large tomatoes seeded and chopped 1 large red bell pepper chopped
1 large green bell pepper chopped 1 medium cucumber peeled and chopped
2 celery stalk thinly sliced 14 cup sliced green onions
3 cups no added salt tomato juice 2 Tbsp lime juice
2 Tbsp red wine vinegar 2 tsp Tabasco sauce
12 tsp low sodium Worcestershire sauce 1 garlic clove minced
2 15oz cans low sodium black beans rinsed
and drained
14 cup fat free sour cream
Directions
Mix all ingredients except for sour cream in a large bowl Cover and refrigerate for at least 6 hours
stirring occasionally Serve with sour cream
Nutrition FactsBlack Bean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 140 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 340mg
Total Carbohydrate 33g
Dietary Fiber 9g
Sugars 10g
Protein 8g
1
0
0
14
11
36
45Vitamin A
Vitamin C
Calcium
Iron
180
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
8fruitsandveggiesmattergov Black Bean Gazpacho
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
7 Black Bean Soup with Veggies
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 10 hours
Ingredients
3 carrots thinly sliced 2 celery ribs sliced
1 onion chopped 4 garlic cloves diced
20 oz can black beans rinsed and drained 28 oz can low sodium vegetable broth
15 oz can crushed tomatoes 1-12 tsp dried basil
12 tsp dried oregano 12 tsp cumin
12 tsp chili powder 12 tsp hot pepper sauce
Directions
Combine all ingredients in slow cooker Cover Cook on LOW for 9-10 hours
Nutrition FactsBlack Bean Soup with Veggies
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 15
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 350mg
Total Carbohydrate 20g
Dietary Fiber 6g
Sugars 3g
Protein 7g
2
0
0
15
7
24
110Vitamin A
Vitamin C
Calcium
Iron
15
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
9fruitsandveggiesmattergov Black Bean Soup with Veggies
wwwAlkalineDietHealthTipscom Recipes
8 Broccoli Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
3 cups chopped broccoli (or 2 10-ounce
packages frozen broccoli)
12 cup diced celery
12 cup chopped onion 1 cup low sodium chicken broth
2 cups nonfat milk 2 Tbsp cornstarch
14 tsp salt Dash pepper
Dash ground thyme 14 cup grated Swiss cheese
Directions
Place vegetables and broth in saucepan Bring to boil reduce heat cover and cook until vegetables are
tender (about 8 minutes) Mix milk cornstarch salt pepper and thyme add to cooked vegetables
Cook stirring constantly until soup is lightly thickened and mixture just begins to boil Remove from
heat Add cheese and stir until melted
Nutrition FactsBroccoli Soup
Serving size 14 of recipe
Amount Per Serving
Calories 140 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 2g
Cholesterol 10mg
Sodium 270mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars 9g
Protein 11g
5
8
3
11
7
20
35Vitamin A
Vitamin C
Calcium
Iron
140
30
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
10fruitsandveggiesmattergov Broccoli Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
9 Cabbage Soup
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 4 hours
Ingredients
1 lb cabbage finely shredded 4 celery ribs sliced
4 carrots sliced 1 onion chopped
2 vegetable bouillon low sodium 2 garlic cloves minced
1 qt tomato juice low sodium 4 cups water
Directions
Combine all ingredients in slow cooker Cover and cook on HIGH for 3-4 hours or until vegetables are
tender
Nutrition FactsCabbage Soup
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 2g
Protein 2g
1
0
0
6
5
4
110Vitamin A
Vitamin C
Calcium
Iron
90
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
11fruitsandveggiesmattergov Cabbage Soup
wwwAlkalineDietHealthTipscom Recipes
10 Cantaloupe Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 15 minutes
Ingredients
2 pounds cantaloupe peeled and chopped 1 Tbsp lemon juice freshly squeezed
34 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions
Pureacutee cantaloupe with lemon juice in a blender until very smooth about 2 minutes Stir in juice season
with salt Ladle into serving bowls and garnish with mint sprigs and fresh raspberries Serve
immediately
Nutrition FactsCantaloupe Soup
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 23g
Protein 2g
2
0
0
2
9
16
160Vitamin A
Vitamin C
Calcium
Iron
160
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
12fruitsandveggiesmattergov Cantaloupe Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
4 Baba Ghanoush (Eggplant Dip)
Number of Servings 8
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
2 large eggplants (1 14 lbs) 2 Tbsp tahini
4 cloves garlic peeled and crushed 3 Tbsp fresh lemon juice or more to taste
4 Tbsp cold water 14 tsp salt
18 tsp freshly ground black pepper 12 tsp olive oil
1 cup chopped tomato 12 cup diced onion
Parsley sprigs to garnish (optional)
Directions
Pierce the eggplants in several places with a toothpick or fork Wrap each eggplant in aluminum foil
and place on a gas grill or in the oven at 500degF Cook until the eggplants collapse and begin to release a
lot of steam about 10-15 minutes Remove the foil and place the eggplants into a bowl of cold water
Peel while eggplants are still hot and allow them to drain in a colander until cool Squeeze pulp to
remove any bitter juices and mash the eggplant to a puree
In a food processor mix tahini garlic onion tomato lemon juice and water until mixture is
concentrated With the blender running add the peeled eggplant salt pepper and olive oil
Serve in a shallow dish and garnish with black pepper tomatoes and parsley
Nutrition FactsBaba Ghanoush (Eggplant Dip)
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 11g
Dietary Fiber 5g
Sugars 4g
Protein 2g
4
0
0
3
4
20
4Vitamin A
Vitamin C 15
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
5fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
4
4
Percent Daily Values are based on a 2000 calorie diet
6fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
5 Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 25 minutes
Ingredients
4 cups cooked pinto beans 1 qt low sodium tomato juice
4 Tbsp lime juice 2 tsp reduced sodium Worcestershire sauce
16 oz can stewed no salt added tomatoes 2 cups peeled seeded and chopped cucumber
1 cup thinly sliced celery 1 cup chopped onion
1 cup chopped green pepper 2 tsp minced roasted garlic
12 small avocado peeled and chopped 1 cup fat free croutons
Directions
Process beans tomato juice lime juice and Worcestershire sauce in food processor or blender pour
into large bowl Mix in remaining beans and ingredients except avocado and croutons Refrigerate until
chilled about 4 hours
Mix avocado into soup and pour into bowls sprinkle with croutons
Nutrition FactsBean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 180mg
Total Carbohydrate 53g
Dietary Fiber 15g
Sugars 13g
Protein 14g
5
3
0
8
18
60
20Vitamin A
Vitamin C
Calcium
Iron
130
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
7fruitsandveggiesmattergov Bean Gazpacho
wwwAlkalineDietHealthTipscom Recipes
6 Black Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 6 hours
Ingredients
2 large tomatoes seeded and chopped 1 large red bell pepper chopped
1 large green bell pepper chopped 1 medium cucumber peeled and chopped
2 celery stalk thinly sliced 14 cup sliced green onions
3 cups no added salt tomato juice 2 Tbsp lime juice
2 Tbsp red wine vinegar 2 tsp Tabasco sauce
12 tsp low sodium Worcestershire sauce 1 garlic clove minced
2 15oz cans low sodium black beans rinsed
and drained
14 cup fat free sour cream
Directions
Mix all ingredients except for sour cream in a large bowl Cover and refrigerate for at least 6 hours
stirring occasionally Serve with sour cream
Nutrition FactsBlack Bean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 140 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 340mg
Total Carbohydrate 33g
Dietary Fiber 9g
Sugars 10g
Protein 8g
1
0
0
14
11
36
45Vitamin A
Vitamin C
Calcium
Iron
180
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
8fruitsandveggiesmattergov Black Bean Gazpacho
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
7 Black Bean Soup with Veggies
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 10 hours
Ingredients
3 carrots thinly sliced 2 celery ribs sliced
1 onion chopped 4 garlic cloves diced
20 oz can black beans rinsed and drained 28 oz can low sodium vegetable broth
15 oz can crushed tomatoes 1-12 tsp dried basil
12 tsp dried oregano 12 tsp cumin
12 tsp chili powder 12 tsp hot pepper sauce
Directions
Combine all ingredients in slow cooker Cover Cook on LOW for 9-10 hours
Nutrition FactsBlack Bean Soup with Veggies
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 15
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 350mg
Total Carbohydrate 20g
Dietary Fiber 6g
Sugars 3g
Protein 7g
2
0
0
15
7
24
110Vitamin A
Vitamin C
Calcium
Iron
15
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
9fruitsandveggiesmattergov Black Bean Soup with Veggies
wwwAlkalineDietHealthTipscom Recipes
8 Broccoli Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
3 cups chopped broccoli (or 2 10-ounce
packages frozen broccoli)
12 cup diced celery
12 cup chopped onion 1 cup low sodium chicken broth
2 cups nonfat milk 2 Tbsp cornstarch
14 tsp salt Dash pepper
Dash ground thyme 14 cup grated Swiss cheese
Directions
Place vegetables and broth in saucepan Bring to boil reduce heat cover and cook until vegetables are
tender (about 8 minutes) Mix milk cornstarch salt pepper and thyme add to cooked vegetables
Cook stirring constantly until soup is lightly thickened and mixture just begins to boil Remove from
heat Add cheese and stir until melted
Nutrition FactsBroccoli Soup
Serving size 14 of recipe
Amount Per Serving
Calories 140 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 2g
Cholesterol 10mg
Sodium 270mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars 9g
Protein 11g
5
8
3
11
7
20
35Vitamin A
Vitamin C
Calcium
Iron
140
30
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
10fruitsandveggiesmattergov Broccoli Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
9 Cabbage Soup
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 4 hours
Ingredients
1 lb cabbage finely shredded 4 celery ribs sliced
4 carrots sliced 1 onion chopped
2 vegetable bouillon low sodium 2 garlic cloves minced
1 qt tomato juice low sodium 4 cups water
Directions
Combine all ingredients in slow cooker Cover and cook on HIGH for 3-4 hours or until vegetables are
tender
Nutrition FactsCabbage Soup
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 2g
Protein 2g
1
0
0
6
5
4
110Vitamin A
Vitamin C
Calcium
Iron
90
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
11fruitsandveggiesmattergov Cabbage Soup
wwwAlkalineDietHealthTipscom Recipes
10 Cantaloupe Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 15 minutes
Ingredients
2 pounds cantaloupe peeled and chopped 1 Tbsp lemon juice freshly squeezed
34 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions
Pureacutee cantaloupe with lemon juice in a blender until very smooth about 2 minutes Stir in juice season
with salt Ladle into serving bowls and garnish with mint sprigs and fresh raspberries Serve
immediately
Nutrition FactsCantaloupe Soup
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 23g
Protein 2g
2
0
0
2
9
16
160Vitamin A
Vitamin C
Calcium
Iron
160
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
12fruitsandveggiesmattergov Cantaloupe Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
4
4
Percent Daily Values are based on a 2000 calorie diet
6fruitsandveggiesmattergov Baba Ghanoush (Eggplant Dip)
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
5 Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 25 minutes
Ingredients
4 cups cooked pinto beans 1 qt low sodium tomato juice
4 Tbsp lime juice 2 tsp reduced sodium Worcestershire sauce
16 oz can stewed no salt added tomatoes 2 cups peeled seeded and chopped cucumber
1 cup thinly sliced celery 1 cup chopped onion
1 cup chopped green pepper 2 tsp minced roasted garlic
12 small avocado peeled and chopped 1 cup fat free croutons
Directions
Process beans tomato juice lime juice and Worcestershire sauce in food processor or blender pour
into large bowl Mix in remaining beans and ingredients except avocado and croutons Refrigerate until
chilled about 4 hours
Mix avocado into soup and pour into bowls sprinkle with croutons
Nutrition FactsBean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 180mg
Total Carbohydrate 53g
Dietary Fiber 15g
Sugars 13g
Protein 14g
5
3
0
8
18
60
20Vitamin A
Vitamin C
Calcium
Iron
130
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
7fruitsandveggiesmattergov Bean Gazpacho
wwwAlkalineDietHealthTipscom Recipes
6 Black Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 6 hours
Ingredients
2 large tomatoes seeded and chopped 1 large red bell pepper chopped
1 large green bell pepper chopped 1 medium cucumber peeled and chopped
2 celery stalk thinly sliced 14 cup sliced green onions
3 cups no added salt tomato juice 2 Tbsp lime juice
2 Tbsp red wine vinegar 2 tsp Tabasco sauce
12 tsp low sodium Worcestershire sauce 1 garlic clove minced
2 15oz cans low sodium black beans rinsed
and drained
14 cup fat free sour cream
Directions
Mix all ingredients except for sour cream in a large bowl Cover and refrigerate for at least 6 hours
stirring occasionally Serve with sour cream
Nutrition FactsBlack Bean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 140 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 340mg
Total Carbohydrate 33g
Dietary Fiber 9g
Sugars 10g
Protein 8g
1
0
0
14
11
36
45Vitamin A
Vitamin C
Calcium
Iron
180
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
8fruitsandveggiesmattergov Black Bean Gazpacho
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
7 Black Bean Soup with Veggies
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 10 hours
Ingredients
3 carrots thinly sliced 2 celery ribs sliced
1 onion chopped 4 garlic cloves diced
20 oz can black beans rinsed and drained 28 oz can low sodium vegetable broth
15 oz can crushed tomatoes 1-12 tsp dried basil
12 tsp dried oregano 12 tsp cumin
12 tsp chili powder 12 tsp hot pepper sauce
Directions
Combine all ingredients in slow cooker Cover Cook on LOW for 9-10 hours
Nutrition FactsBlack Bean Soup with Veggies
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 15
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 350mg
Total Carbohydrate 20g
Dietary Fiber 6g
Sugars 3g
Protein 7g
2
0
0
15
7
24
110Vitamin A
Vitamin C
Calcium
Iron
15
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
9fruitsandveggiesmattergov Black Bean Soup with Veggies
wwwAlkalineDietHealthTipscom Recipes
8 Broccoli Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
3 cups chopped broccoli (or 2 10-ounce
packages frozen broccoli)
12 cup diced celery
12 cup chopped onion 1 cup low sodium chicken broth
2 cups nonfat milk 2 Tbsp cornstarch
14 tsp salt Dash pepper
Dash ground thyme 14 cup grated Swiss cheese
Directions
Place vegetables and broth in saucepan Bring to boil reduce heat cover and cook until vegetables are
tender (about 8 minutes) Mix milk cornstarch salt pepper and thyme add to cooked vegetables
Cook stirring constantly until soup is lightly thickened and mixture just begins to boil Remove from
heat Add cheese and stir until melted
Nutrition FactsBroccoli Soup
Serving size 14 of recipe
Amount Per Serving
Calories 140 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 2g
Cholesterol 10mg
Sodium 270mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars 9g
Protein 11g
5
8
3
11
7
20
35Vitamin A
Vitamin C
Calcium
Iron
140
30
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
10fruitsandveggiesmattergov Broccoli Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
9 Cabbage Soup
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 4 hours
Ingredients
1 lb cabbage finely shredded 4 celery ribs sliced
4 carrots sliced 1 onion chopped
2 vegetable bouillon low sodium 2 garlic cloves minced
1 qt tomato juice low sodium 4 cups water
Directions
Combine all ingredients in slow cooker Cover and cook on HIGH for 3-4 hours or until vegetables are
tender
Nutrition FactsCabbage Soup
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 2g
Protein 2g
1
0
0
6
5
4
110Vitamin A
Vitamin C
Calcium
Iron
90
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
11fruitsandveggiesmattergov Cabbage Soup
wwwAlkalineDietHealthTipscom Recipes
10 Cantaloupe Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 15 minutes
Ingredients
2 pounds cantaloupe peeled and chopped 1 Tbsp lemon juice freshly squeezed
34 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions
Pureacutee cantaloupe with lemon juice in a blender until very smooth about 2 minutes Stir in juice season
with salt Ladle into serving bowls and garnish with mint sprigs and fresh raspberries Serve
immediately
Nutrition FactsCantaloupe Soup
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 23g
Protein 2g
2
0
0
2
9
16
160Vitamin A
Vitamin C
Calcium
Iron
160
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
12fruitsandveggiesmattergov Cantaloupe Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
5 Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 25 minutes
Ingredients
4 cups cooked pinto beans 1 qt low sodium tomato juice
4 Tbsp lime juice 2 tsp reduced sodium Worcestershire sauce
16 oz can stewed no salt added tomatoes 2 cups peeled seeded and chopped cucumber
1 cup thinly sliced celery 1 cup chopped onion
1 cup chopped green pepper 2 tsp minced roasted garlic
12 small avocado peeled and chopped 1 cup fat free croutons
Directions
Process beans tomato juice lime juice and Worcestershire sauce in food processor or blender pour
into large bowl Mix in remaining beans and ingredients except avocado and croutons Refrigerate until
chilled about 4 hours
Mix avocado into soup and pour into bowls sprinkle with croutons
Nutrition FactsBean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 180mg
Total Carbohydrate 53g
Dietary Fiber 15g
Sugars 13g
Protein 14g
5
3
0
8
18
60
20Vitamin A
Vitamin C
Calcium
Iron
130
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
7fruitsandveggiesmattergov Bean Gazpacho
wwwAlkalineDietHealthTipscom Recipes
6 Black Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 6 hours
Ingredients
2 large tomatoes seeded and chopped 1 large red bell pepper chopped
1 large green bell pepper chopped 1 medium cucumber peeled and chopped
2 celery stalk thinly sliced 14 cup sliced green onions
3 cups no added salt tomato juice 2 Tbsp lime juice
2 Tbsp red wine vinegar 2 tsp Tabasco sauce
12 tsp low sodium Worcestershire sauce 1 garlic clove minced
2 15oz cans low sodium black beans rinsed
and drained
14 cup fat free sour cream
Directions
Mix all ingredients except for sour cream in a large bowl Cover and refrigerate for at least 6 hours
stirring occasionally Serve with sour cream
Nutrition FactsBlack Bean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 140 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 340mg
Total Carbohydrate 33g
Dietary Fiber 9g
Sugars 10g
Protein 8g
1
0
0
14
11
36
45Vitamin A
Vitamin C
Calcium
Iron
180
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
8fruitsandveggiesmattergov Black Bean Gazpacho
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
7 Black Bean Soup with Veggies
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 10 hours
Ingredients
3 carrots thinly sliced 2 celery ribs sliced
1 onion chopped 4 garlic cloves diced
20 oz can black beans rinsed and drained 28 oz can low sodium vegetable broth
15 oz can crushed tomatoes 1-12 tsp dried basil
12 tsp dried oregano 12 tsp cumin
12 tsp chili powder 12 tsp hot pepper sauce
Directions
Combine all ingredients in slow cooker Cover Cook on LOW for 9-10 hours
Nutrition FactsBlack Bean Soup with Veggies
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 15
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 350mg
Total Carbohydrate 20g
Dietary Fiber 6g
Sugars 3g
Protein 7g
2
0
0
15
7
24
110Vitamin A
Vitamin C
Calcium
Iron
15
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
9fruitsandveggiesmattergov Black Bean Soup with Veggies
wwwAlkalineDietHealthTipscom Recipes
8 Broccoli Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
3 cups chopped broccoli (or 2 10-ounce
packages frozen broccoli)
12 cup diced celery
12 cup chopped onion 1 cup low sodium chicken broth
2 cups nonfat milk 2 Tbsp cornstarch
14 tsp salt Dash pepper
Dash ground thyme 14 cup grated Swiss cheese
Directions
Place vegetables and broth in saucepan Bring to boil reduce heat cover and cook until vegetables are
tender (about 8 minutes) Mix milk cornstarch salt pepper and thyme add to cooked vegetables
Cook stirring constantly until soup is lightly thickened and mixture just begins to boil Remove from
heat Add cheese and stir until melted
Nutrition FactsBroccoli Soup
Serving size 14 of recipe
Amount Per Serving
Calories 140 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 2g
Cholesterol 10mg
Sodium 270mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars 9g
Protein 11g
5
8
3
11
7
20
35Vitamin A
Vitamin C
Calcium
Iron
140
30
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
10fruitsandveggiesmattergov Broccoli Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
9 Cabbage Soup
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 4 hours
Ingredients
1 lb cabbage finely shredded 4 celery ribs sliced
4 carrots sliced 1 onion chopped
2 vegetable bouillon low sodium 2 garlic cloves minced
1 qt tomato juice low sodium 4 cups water
Directions
Combine all ingredients in slow cooker Cover and cook on HIGH for 3-4 hours or until vegetables are
tender
Nutrition FactsCabbage Soup
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 2g
Protein 2g
1
0
0
6
5
4
110Vitamin A
Vitamin C
Calcium
Iron
90
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
11fruitsandveggiesmattergov Cabbage Soup
wwwAlkalineDietHealthTipscom Recipes
10 Cantaloupe Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 15 minutes
Ingredients
2 pounds cantaloupe peeled and chopped 1 Tbsp lemon juice freshly squeezed
34 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions
Pureacutee cantaloupe with lemon juice in a blender until very smooth about 2 minutes Stir in juice season
with salt Ladle into serving bowls and garnish with mint sprigs and fresh raspberries Serve
immediately
Nutrition FactsCantaloupe Soup
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 23g
Protein 2g
2
0
0
2
9
16
160Vitamin A
Vitamin C
Calcium
Iron
160
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
12fruitsandveggiesmattergov Cantaloupe Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
6 Black Bean Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 6 hours
Ingredients
2 large tomatoes seeded and chopped 1 large red bell pepper chopped
1 large green bell pepper chopped 1 medium cucumber peeled and chopped
2 celery stalk thinly sliced 14 cup sliced green onions
3 cups no added salt tomato juice 2 Tbsp lime juice
2 Tbsp red wine vinegar 2 tsp Tabasco sauce
12 tsp low sodium Worcestershire sauce 1 garlic clove minced
2 15oz cans low sodium black beans rinsed
and drained
14 cup fat free sour cream
Directions
Mix all ingredients except for sour cream in a large bowl Cover and refrigerate for at least 6 hours
stirring occasionally Serve with sour cream
Nutrition FactsBlack Bean Gazpacho
Serving size 16 of recipe
Amount Per Serving
Calories 140 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 340mg
Total Carbohydrate 33g
Dietary Fiber 9g
Sugars 10g
Protein 8g
1
0
0
14
11
36
45Vitamin A
Vitamin C
Calcium
Iron
180
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
8fruitsandveggiesmattergov Black Bean Gazpacho
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
7 Black Bean Soup with Veggies
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 10 hours
Ingredients
3 carrots thinly sliced 2 celery ribs sliced
1 onion chopped 4 garlic cloves diced
20 oz can black beans rinsed and drained 28 oz can low sodium vegetable broth
15 oz can crushed tomatoes 1-12 tsp dried basil
12 tsp dried oregano 12 tsp cumin
12 tsp chili powder 12 tsp hot pepper sauce
Directions
Combine all ingredients in slow cooker Cover Cook on LOW for 9-10 hours
Nutrition FactsBlack Bean Soup with Veggies
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 15
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 350mg
Total Carbohydrate 20g
Dietary Fiber 6g
Sugars 3g
Protein 7g
2
0
0
15
7
24
110Vitamin A
Vitamin C
Calcium
Iron
15
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
9fruitsandveggiesmattergov Black Bean Soup with Veggies
wwwAlkalineDietHealthTipscom Recipes
8 Broccoli Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
3 cups chopped broccoli (or 2 10-ounce
packages frozen broccoli)
12 cup diced celery
12 cup chopped onion 1 cup low sodium chicken broth
2 cups nonfat milk 2 Tbsp cornstarch
14 tsp salt Dash pepper
Dash ground thyme 14 cup grated Swiss cheese
Directions
Place vegetables and broth in saucepan Bring to boil reduce heat cover and cook until vegetables are
tender (about 8 minutes) Mix milk cornstarch salt pepper and thyme add to cooked vegetables
Cook stirring constantly until soup is lightly thickened and mixture just begins to boil Remove from
heat Add cheese and stir until melted
Nutrition FactsBroccoli Soup
Serving size 14 of recipe
Amount Per Serving
Calories 140 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 2g
Cholesterol 10mg
Sodium 270mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars 9g
Protein 11g
5
8
3
11
7
20
35Vitamin A
Vitamin C
Calcium
Iron
140
30
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
10fruitsandveggiesmattergov Broccoli Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
9 Cabbage Soup
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 4 hours
Ingredients
1 lb cabbage finely shredded 4 celery ribs sliced
4 carrots sliced 1 onion chopped
2 vegetable bouillon low sodium 2 garlic cloves minced
1 qt tomato juice low sodium 4 cups water
Directions
Combine all ingredients in slow cooker Cover and cook on HIGH for 3-4 hours or until vegetables are
tender
Nutrition FactsCabbage Soup
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 2g
Protein 2g
1
0
0
6
5
4
110Vitamin A
Vitamin C
Calcium
Iron
90
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
11fruitsandveggiesmattergov Cabbage Soup
wwwAlkalineDietHealthTipscom Recipes
10 Cantaloupe Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 15 minutes
Ingredients
2 pounds cantaloupe peeled and chopped 1 Tbsp lemon juice freshly squeezed
34 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions
Pureacutee cantaloupe with lemon juice in a blender until very smooth about 2 minutes Stir in juice season
with salt Ladle into serving bowls and garnish with mint sprigs and fresh raspberries Serve
immediately
Nutrition FactsCantaloupe Soup
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 23g
Protein 2g
2
0
0
2
9
16
160Vitamin A
Vitamin C
Calcium
Iron
160
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
12fruitsandveggiesmattergov Cantaloupe Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
7 Black Bean Soup with Veggies
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 10 hours
Ingredients
3 carrots thinly sliced 2 celery ribs sliced
1 onion chopped 4 garlic cloves diced
20 oz can black beans rinsed and drained 28 oz can low sodium vegetable broth
15 oz can crushed tomatoes 1-12 tsp dried basil
12 tsp dried oregano 12 tsp cumin
12 tsp chili powder 12 tsp hot pepper sauce
Directions
Combine all ingredients in slow cooker Cover Cook on LOW for 9-10 hours
Nutrition FactsBlack Bean Soup with Veggies
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 15
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 350mg
Total Carbohydrate 20g
Dietary Fiber 6g
Sugars 3g
Protein 7g
2
0
0
15
7
24
110Vitamin A
Vitamin C
Calcium
Iron
15
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
9fruitsandveggiesmattergov Black Bean Soup with Veggies
wwwAlkalineDietHealthTipscom Recipes
8 Broccoli Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
3 cups chopped broccoli (or 2 10-ounce
packages frozen broccoli)
12 cup diced celery
12 cup chopped onion 1 cup low sodium chicken broth
2 cups nonfat milk 2 Tbsp cornstarch
14 tsp salt Dash pepper
Dash ground thyme 14 cup grated Swiss cheese
Directions
Place vegetables and broth in saucepan Bring to boil reduce heat cover and cook until vegetables are
tender (about 8 minutes) Mix milk cornstarch salt pepper and thyme add to cooked vegetables
Cook stirring constantly until soup is lightly thickened and mixture just begins to boil Remove from
heat Add cheese and stir until melted
Nutrition FactsBroccoli Soup
Serving size 14 of recipe
Amount Per Serving
Calories 140 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 2g
Cholesterol 10mg
Sodium 270mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars 9g
Protein 11g
5
8
3
11
7
20
35Vitamin A
Vitamin C
Calcium
Iron
140
30
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
10fruitsandveggiesmattergov Broccoli Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
9 Cabbage Soup
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 4 hours
Ingredients
1 lb cabbage finely shredded 4 celery ribs sliced
4 carrots sliced 1 onion chopped
2 vegetable bouillon low sodium 2 garlic cloves minced
1 qt tomato juice low sodium 4 cups water
Directions
Combine all ingredients in slow cooker Cover and cook on HIGH for 3-4 hours or until vegetables are
tender
Nutrition FactsCabbage Soup
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 2g
Protein 2g
1
0
0
6
5
4
110Vitamin A
Vitamin C
Calcium
Iron
90
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
11fruitsandveggiesmattergov Cabbage Soup
wwwAlkalineDietHealthTipscom Recipes
10 Cantaloupe Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 15 minutes
Ingredients
2 pounds cantaloupe peeled and chopped 1 Tbsp lemon juice freshly squeezed
34 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions
Pureacutee cantaloupe with lemon juice in a blender until very smooth about 2 minutes Stir in juice season
with salt Ladle into serving bowls and garnish with mint sprigs and fresh raspberries Serve
immediately
Nutrition FactsCantaloupe Soup
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 23g
Protein 2g
2
0
0
2
9
16
160Vitamin A
Vitamin C
Calcium
Iron
160
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
12fruitsandveggiesmattergov Cantaloupe Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
8 Broccoli Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
3 cups chopped broccoli (or 2 10-ounce
packages frozen broccoli)
12 cup diced celery
12 cup chopped onion 1 cup low sodium chicken broth
2 cups nonfat milk 2 Tbsp cornstarch
14 tsp salt Dash pepper
Dash ground thyme 14 cup grated Swiss cheese
Directions
Place vegetables and broth in saucepan Bring to boil reduce heat cover and cook until vegetables are
tender (about 8 minutes) Mix milk cornstarch salt pepper and thyme add to cooked vegetables
Cook stirring constantly until soup is lightly thickened and mixture just begins to boil Remove from
heat Add cheese and stir until melted
Nutrition FactsBroccoli Soup
Serving size 14 of recipe
Amount Per Serving
Calories 140 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 2g
Cholesterol 10mg
Sodium 270mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars 9g
Protein 11g
5
8
3
11
7
20
35Vitamin A
Vitamin C
Calcium
Iron
140
30
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
10fruitsandveggiesmattergov Broccoli Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
9 Cabbage Soup
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 4 hours
Ingredients
1 lb cabbage finely shredded 4 celery ribs sliced
4 carrots sliced 1 onion chopped
2 vegetable bouillon low sodium 2 garlic cloves minced
1 qt tomato juice low sodium 4 cups water
Directions
Combine all ingredients in slow cooker Cover and cook on HIGH for 3-4 hours or until vegetables are
tender
Nutrition FactsCabbage Soup
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 2g
Protein 2g
1
0
0
6
5
4
110Vitamin A
Vitamin C
Calcium
Iron
90
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
11fruitsandveggiesmattergov Cabbage Soup
wwwAlkalineDietHealthTipscom Recipes
10 Cantaloupe Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 15 minutes
Ingredients
2 pounds cantaloupe peeled and chopped 1 Tbsp lemon juice freshly squeezed
34 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions
Pureacutee cantaloupe with lemon juice in a blender until very smooth about 2 minutes Stir in juice season
with salt Ladle into serving bowls and garnish with mint sprigs and fresh raspberries Serve
immediately
Nutrition FactsCantaloupe Soup
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 23g
Protein 2g
2
0
0
2
9
16
160Vitamin A
Vitamin C
Calcium
Iron
160
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
12fruitsandveggiesmattergov Cantaloupe Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
9 Cabbage Soup
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 4 hours
Ingredients
1 lb cabbage finely shredded 4 celery ribs sliced
4 carrots sliced 1 onion chopped
2 vegetable bouillon low sodium 2 garlic cloves minced
1 qt tomato juice low sodium 4 cups water
Directions
Combine all ingredients in slow cooker Cover and cook on HIGH for 3-4 hours or until vegetables are
tender
Nutrition FactsCabbage Soup
Serving size 18 of recipe
Amount Per Serving
Calories 70 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 2g
Protein 2g
1
0
0
6
5
4
110Vitamin A
Vitamin C
Calcium
Iron
90
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
11fruitsandveggiesmattergov Cabbage Soup
wwwAlkalineDietHealthTipscom Recipes
10 Cantaloupe Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 15 minutes
Ingredients
2 pounds cantaloupe peeled and chopped 1 Tbsp lemon juice freshly squeezed
34 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions
Pureacutee cantaloupe with lemon juice in a blender until very smooth about 2 minutes Stir in juice season
with salt Ladle into serving bowls and garnish with mint sprigs and fresh raspberries Serve
immediately
Nutrition FactsCantaloupe Soup
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 23g
Protein 2g
2
0
0
2
9
16
160Vitamin A
Vitamin C
Calcium
Iron
160
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
12fruitsandveggiesmattergov Cantaloupe Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
10 Cantaloupe Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 15 minutes
Ingredients
2 pounds cantaloupe peeled and chopped 1 Tbsp lemon juice freshly squeezed
34 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions
Pureacutee cantaloupe with lemon juice in a blender until very smooth about 2 minutes Stir in juice season
with salt Ladle into serving bowls and garnish with mint sprigs and fresh raspberries Serve
immediately
Nutrition FactsCantaloupe Soup
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 5
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 23g
Protein 2g
2
0
0
2
9
16
160Vitamin A
Vitamin C
Calcium
Iron
160
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
12fruitsandveggiesmattergov Cantaloupe Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
11 Caponata
Number of Servings 10
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 1 hour 30 minutes
Ingredients
3 sprays cooking spray 2 yellow onions halved and thinly sliced
2 red bell peppers thinly sliced 2 celery ribs thinly sliced
6 cloves garlic thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley stems and leaves
intact
1 (16 oz) can crushed tomatoes
1 large eggplant cut into 1 inch pieces 12 cup red wine vinegar
3 Tbsp sugar 12 cup pitted and halved Kalmata olives
14 cup drained and rinsed capers 18 tsp fresh ground black pepper
Directions
In a large non-reactive pan add 1 spray of cooking spray Add the onions and sauteacute on medium heat
stirring often until translucent and tender about 5 minutes Add the peppers and celery and sauteacute
stirring often until softened about 10 minutes Season with pepper Add the garlic and cook until
fragrant about 2 minutes
Tie the thyme sprigs and parsley together with kitchen twine Add the tomatoes and the herb bundle to
the pan and cover with a lid Allow the mixture to simmer stirring from time to time for about 15
minutes
In a separate skillet heat the remaining 2 sprays of cooking spray over medium-high heat Add the
eggplant and season with pepper Cook until lightly brown on all sides about 8 minutes Add the
sauteacuteed eggplant to the tomato mixture Cover and cook 20 minutes
Meanwhile in a small bowl combine the vinegar and sugar stirring to dissolve the sugar completely
Remove the vegetables from the heat and discard the herb bundle Stir in the vinegar mixture olives
and capers Adjust the seasoning Transfer to a serving bowl Serve warm or at room temperature as
an hors deouvres or as a topping for pasta chicken or fish
Nutrition FactsCaponata
Serving size 110 of recipe
Amount Per Serving
Calories 100 Calories from Fat 30
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
5
0
Fruit 0
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic Exchange
Carbohydrates 0
Meat 0
13fruitsandveggiesmattergov Caponata
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
Cholesterol 0mg
Sodium 360mg
Total Carbohydrate 17g
Dietary Fiber 4g
Sugars 7g
Protein 2g
0
15
6
16
30Vitamin A
Vitamin C
Calcium
Iron
120
4
6
Percent Daily Values are based on a 2000 calorie diet
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
14fruitsandveggiesmattergov Caponata
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
12 Chick-Peas with Sun-Dried Tomatoes
Number of Servings 4
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 15 minutes
Ingredients
1 red onion small sliced crosswise and
separated into rings
12 tsp rosemary dried crumbled
1 medium tomato chopped 2-12 cups chick-peas canned rinsed and
drained
1 Tbsp olive oil 12 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions
In a large no-stick frying pan over medium-high heat warm the oil Add the onions and rosemary cook
stirring frequently for 2 to 3 minutes or until tender Stir in the vegetable stock and chopped tomatoes
Cook for 3 to 4 minutes or until all the liquid has evaporated Stir in the chick-peas tomato bits and
vinegar cook for 1 to 2 minutes or until heated through
Nutrition FactsChick-Peas with Sun-Dried Tomatoes
Serving size 14 recipe
Amount Per Serving
Calories 200 Calories from Fat 50
Daily Value (DV)
Total Fat 6g
Saturated Fat 1g
Cholesterol 0mg
Sodium 490mg
Total Carbohydrate 28g
Dietary Fiber 7g
Sugars 4g
Protein 9g
9
3
0
20
9
28
6Vitamin A
Vitamin C
Calcium
Iron
15
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
15fruitsandveggiesmattergov Chick-Peas with Sun-Dried Tomatoes
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
13 Chickpea and Spinach Curry
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 cup coarsely chopped onion 1-12 Tbsp fresh ginger chopped or grated
1 tsp olive oil 1-12 tsp red curry powder
1 19 oz can chickpeas rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 12 cup water
14 tsp salt (optional)
Directions
Combine onion and ginger in food processor and pulse until minced
Heat oil in large skillet over medium high heat Add onion mixture and curry Sauteacute 3 minutes Add
chickpeas and tomatoes simmer for 2 minutes
Stir in spinach water and salt Cook another minute or until spinach wilts
Nutrition FactsChickpea and Spinach Curry
Serving size 16 recipe
Amount Per Serving
Calories 150 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrate 28g
Dietary Fiber 6g
Sugars 3g
Protein 7g
3
0
0
25
9
24
90Vitamin A
Vitamin C
Calcium
Iron
50
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
16fruitsandveggiesmattergov Chickpea and Spinach Curry
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
14 Curried Celery with Pears and Onions
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 20 minutes
Ingredients
1 Tbsp vegetable oil 3 cups celery cut into 12 pieces
1 cup sweet red bell pepper cut into 12
pieces
34 cup onion cut into 12 pieces
2 tsp curry powder 1-12 cup peeled and cored ripe pears cut into
1-12 pieces
34 cup apple juice 12 tsp salt
2 cups steamed brown rice (34 cup uncooked)
Directions
In a large skillet heat oil until hot Add celery red pepper and onion cook and stir until barely
crisp-tender about 5 minutes Add curry powder cook 1 minute Add apple juice pears and salt
simmer covered until vegetables and pears are tender 2 to 3 minutes Stir in steamed rice
Nutrition FactsCurried Celery with Pears and Onions
Serving size 14 recipe
Amount Per Serving
Calories 230 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 46g
Dietary Fiber 6g
Sugars 15g
Protein 4g
8
3
0
15
15
24
50Vitamin A
Vitamin C
Calcium
Iron
120
6
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
17fruitsandveggiesmattergov Curried Celery with Pears and Onions
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
15 Fennel Citrus Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 10 minutes
Ingredients
1 medium about 1-12 lbs fennel bulb thinly
sliced
4 medium navel oranges peeled and sliced
14 cup thinly sliced red onion 14 cup Kalamata olives pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions
Combine fennel oranges red onion and olives Drizzle with olive oil and lemon juice Toss gently and
serve
Nutrition FactsFennel Citrus Salad
Serving size 16 recipe
Amount Per Serving
Calories 170 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 32g
Dietary Fiber 9g
Sugars 13g
Protein 4g
7
3
0
9
11
36
10Vitamin A
Vitamin C
Calcium
Iron
180
15
8
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 2
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
18fruitsandveggiesmattergov Fennel Citrus Salad
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
16 Garbanzo Tabbouleh
Number of Servings 8
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 40 minutes
Ingredients
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-12 cups cooked (12 cup dry will yield
1-12 cups cooked) or 1 can (15 oz) can
garbanzo beans drained
1 cup diced cucumber peeled and seeded 34 cup chopped fresh parsley
12 cup diced yellow bell pepper 12 cup sliced green onions
2 Tbsp chopped fresh mint 12 tsp salt
13 cup fresh lemon juice 1-12 Tbsp olive oil
Directions
Combine bulgur and boiling water in a large bowl stir well Let stand 30 minutes or until water is
absorbed Add tomato and remaining ingredients toss gently Serve at room temperature
Nutrition FactsGarbanzo Tabbouleh
Serving size 1 cup
Amount Per Serving
Calories 150 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrate 26g
Dietary Fiber 7g
Sugars 4g
Protein 6g
6
3
0
7
9
28
20Vitamin A
Vitamin C
Calcium
Iron
60
4
10
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
19fruitsandveggiesmattergov Garbanzo Tabbouleh
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
17 Gazpacho
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour 20 minutes
Ingredients
8 large tomatoes peeled 1 large cucumber peeled seeded and finely
diced
1 large green bell pepper finely chopped 1 medium-size red onion minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-12 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions
To peel the tomatoes submerge them in boiling water for 15 seconds Place into a colander and rinse
under cold water The skins should slip right off Core the tomatoes and gently squeeze out the seeds
Coarsely chop half of the tomatoes and puree the other half in a food processor Combine the puree and
chopped tomatoes in a large mixing bowl Blend the remaining ingredients with the tomatoes Cover
and refrigerate for several hours before serving Serve chilled garnish with herbed croutons if desired
Nutrition FactsGazpacho
Serving size 16 recipe
Amount Per Serving
Calories 90 Calories from Fat 25
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 65mg
Total Carbohydrate 14g
Dietary Fiber 4g
Sugars 9g
Protein 3g
5
0
0
3
5
16
45Vitamin A
Vitamin C
Calcium
Iron
100
4
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
20fruitsandveggiesmattergov Gazpacho
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
18 Lemon Bulgur and Chickpea Pilaf
Number of Servings 6
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin divided 1 Tbsp olive oil
1 small onion chopped 1 small green bell pepper chopped
3 cloves garlic minced 2 cups canned chickpeas rinsed and drained
13 cup fresh lemon juice 1 cup fresh chopped parsley
Directions
Place bulgur in a bowl Bring stock to a boil add half the cumin and pour stock over bulgur Stir once
and let sit 10 to 15 minutes until most of the liquid has been absorbed and bulgur is fluffy Heat oil in
a heavy nonstick skillet over medium heat Sauteacute onion green pepper and half the garlic 3 to 5 minutes
stirring until onion is translucent Add remaining garlic and cumin Sauteacute about 30 seconds Stir in
bulgur and chickpeas Stir together a few minutes Then add remaining ingredients combine well and
season with salt and pepper to taste Serve hot
Nutrition FactsLemon Bulgur and Chickpea Pilaf
Serving size 16 of recipe
Amount Per Serving
Calories 191 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 0g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 34g
Dietary Fiber 8g
Sugars 4g
Protein 8g
6
0
0
6
11
32
20Vitamin A
Vitamin C
Calcium
Iron
50
6
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
21fruitsandveggiesmattergov Lemon Bulgur and Chickpea Pilaf
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
19 Lentil One dish
Number of Servings 6
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked and rinsed lentils 12 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard cleaned and chopped
1 lb kale cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions
Place all ingredients in large pot Bring to a boil Reduce heat cover and cook until rice is done 20 to
30 minutes
Nutrition FactsLentil One dish
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 540mg
Total Carbohydrate 52g
Dietary Fiber 13g
Sugars 7g
Protein 15g
6
3
0
23
17
52
530Vitamin A
Vitamin C
Calcium
Iron
200
20
35
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 3
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
22fruitsandveggiesmattergov Lentil One dish
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
20 Lentil Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 8 hours
Ingredients
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils washed and drained 1 lb mushrooms sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions
Saute carrots celery onions mushrooms in 1 Tbsp olive oil Place vegetables in slow cooker when the
onions are translucent
Brown rice in 1 Tbsp oil until dry Add to slow cooker
Stir in water lentils rosemary and tarragon Cover and cook on high for 6-8 hours When thoroughly
cooked serve 1 cup each in individual soup bowls
Nutrition FactsLentil Soup
Serving size 18 recipe
Amount Per Serving
Calories 290 Calories from Fat 35
Daily Value (DV)
Total Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 51g
Dietary Fiber 12g
Sugars 4g
Protein 13g
6
3
0
1
17
48
35Vitamin A
Vitamin C
Calcium
Iron
8
4
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 3
Meat 0
23fruitsandveggiesmattergov Lentil Soup
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
21 Lentil Toss
Number of Servings 8
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers sliced and quartered 1 large carrot grated
12 cup chopped red onion 2 cups sliced fresh mushrooms
12 cup sliced olives
Directions
Place lentils and water in a large saucepan bring to boil Cover reduce heat and simmer 20 minutes or
until tender Drain well and set aside to cool slightly Toss lentils with the remaining ingredients and
serve
Nutrition FactsLentil Toss
Serving size 18 recipe
Amount Per Serving
Calories 120 Calories from Fat 10
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 95mg
Total Carbohydrate 20g
Dietary Fiber 8g
Sugars 3g
Protein 8g
2
0
0
4
7
32
40Vitamin A
Vitamin C
Calcium
Iron
50
4
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 1
Meat 0
24fruitsandveggiesmattergov Lentil Toss
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
22 Melon Soup
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 1 hour
Ingredients
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 12 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
12 cup fat-free half and half mint sprigs
Directions
Process melons orange juice lemon juice and honey in food processor or blender until smooth Stir in
half and half Refrigerate until chilled Pour into individual bowls and garnish with mint
Nutrition FactsMelon Soup
Serving size 14 recipe
Amount Per Serving
Calories 130 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 30g
Dietary Fiber 2g
Sugars 25g
Protein 3g
2
0
0
3
10
8
70Vitamin A
Vitamin C
Calcium
Iron
120
6
6
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
25fruitsandveggiesmattergov Melon Soup
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
23 Mexibean Mock Lasagna
Number of Servings 6
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1-12 cup chopped onion
3 garlic cloves minced 1 green pepper coarsely chopped
1 red pepper coarsely chopped 1 tsp ground cumin
2 tsp chili powder 18 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans rinsed and
drained
15 oz can black beans rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
34 cup low fat cheddar cheese shredded
Directions
In large skillet heat oil over medium high heat Sauteacute onion garlic and peppers for 5 minutes Stir in
spices and sauteacute 1 additional minute Remove from heat Mix in corn beans tomato sauce and diced
green chilies Spray 13rdquo x 9rdquo dish with cooking spray Place 3 tortillas in the dish arranging to cover the
bottom Spoon in half of the corn mixture and spread frac12 cup ricotta cheese on top Sprinkle with half of
the cheddar cheese Repeat layers using up all the ingredients Cook uncovered at 350degF for 45
minutes until casserole is thoroughly heated and cheddar cheese has melted Let stand 5 minutes before
serving
Nutrition FactsMexibean Mock Lasagna
Serving size 16 of recipe
Amount Per Serving
Calories 340 Calories from Fat 45
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 600mg
Total Carbohydrate 53g
Dietary Fiber 13g
Sugars 10g
Protein 18g
8
5
3
25
18
52
30Vitamin A
Fruit 0
Vegetable 2
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 1
26fruitsandveggiesmattergov Mexibean Mock Lasagna
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
Vitamin C
Calcium
Iron
140
25
20
Percent Daily Values are based on a 2000 calorie diet
27fruitsandveggiesmattergov Mexibean Mock Lasagna
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
24 Moroccan Lentil Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 2
Recipe Summary
Preparation time 30 minutes
Ingredients
1-14 cups uncooked lentils 2-12 cups water
3 Tbsp lemon juice 1-12 Tbsp olive oil
12 tsp thyme 12 tsp mint flakes
14 tsp salt 18 tsp black pepper
1 garlic clove 1-12 cup quartered cherry tomatoes
1 cup diced cucumber 12 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions
Place lentils and water in a large saucepan bring to a boil Cover reduce heat and simmer 20 minutes
or until tender Drain well and set aside Combine lemon juice olive oil thyme mint salt pepper and
garlic in a medium bowl stir with a wire whisk until blended Add lentils tomatoes cucumber cheese
and celery to dressing mixture toss gently to coat Serve on plates lined with romaine lettuce
Nutrition FactsMoroccan Lentil Salad
Serving size 14 recipe
Amount Per Serving
Calories 310 Calories from Fat 70
Daily Value (DV)
Total Fat 8g
Saturated Fat 3g
Cholesterol 5mg
Sodium 570mg
Total Carbohydrate 42g
Dietary Fiber 16g
Sugars 6g
Protein 21g
12
13
2
24
14
64
80Vitamin A
Vitamin C
Calcium
Iron
50
15
40
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 1
Milk 0
Fat 1
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 0
28fruitsandveggiesmattergov Moroccan Lentil Salad
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
25 Nine Bean Soup
Number of Servings 12
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 2 hours
Ingredients
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 155 oz can garbanzo beans drained 1 155 oz can no sodium black-eyed peas
drained
1 155 oz can kidney beans drained 1 145 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion chopped
1 cup green onion chopped 3 cloves garlic crushed
12 tsp salt
Directions
Combine black beans red beans pinto beans white beans split green peas navy beans Cover with
water and soak overnight
Drain beans and place in a large stockpot cover with water Add navy beans garbanzo beans
black-eyed peas and kidney beans
Cover and bring to a boil Reduce heat and simmer for 1frac12 hours or until beans are tender
Add tomatoes tomatoes with green chiles onion garlic and salt Simmer for 30 minutes to blend
flavors
Nutrition FactsNine Bean Soup
Serving size 112 recipe
Amount Per Serving
Calories 440 Calories from Fat 20
Daily Value (DV)
Total Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 460mg
Total Carbohydrate 81g
Dietary Fiber 24g
Sugars 4g
Protein 27g
3
0
0
19
27
96
Fruit 0
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
29fruitsandveggiesmattergov Nine Bean Soup
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
6Vitamin A
Vitamin C
Calcium
Iron
15
15
40
Percent Daily Values are based on a 2000 calorie diet
30fruitsandveggiesmattergov Nine Bean Soup
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
26 Papaya Black Beans and Rice
Number of Servings 6
Cups of Fruits and Vegetables per Person 1
Recipe Summary
Preparation time 30 minutes
Ingredients
2 tsp olive oil 1 cup chopped red onion
12 cup orange juice 14 cup lemon juice
2 Tbsp fresh chopped cilantro 12 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya peeled seeded and diced 2 garlic cloves minced
2 15oz can black beans rinsed and drained 6 cups hot cooked brown rice
Directions
Heat oil in large skillet over medium heat Add all ingredients except beans and rice Cook for 5
minutes stirring occasionally until bell peppers are crisp-tender Stir in beans Cook about 5 minutes or
until heated through Serve over rice
Nutrition FactsPapaya Black Beans and Rice
Serving size 16 of recipe
Amount Per Serving
Calories 410 Calories from Fat 40
Daily Value (DV)
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 440mg
Total Carbohydrate 78g
Dietary Fiber 14g
Sugars 8g
Protein 13g
7
3
0
18
26
56
30Vitamin A
Vitamin C
Calcium
Iron
170
10
25
Percent Daily Values are based on a 2000 calorie diet
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 4
Meat 1
31fruitsandveggiesmattergov Papaya Black Beans and Rice
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
27 Papaya Pineapple Salsa
Number of Servings 4
Cups of Fruits and Vegetables per Person 05
Recipe Summary
Preparation time 25 minutes
Ingredients
34 cup diced ripe papaya 34 cup diced fresh pineapple
12 cup diced jicama 3 tbsp chopped red onion
1 chili pepper Serrano or jalapeno 1 garlic clove minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions
Combine papaya pineapple jicama red onion chili pepper garlic zest lime juice and cilantro Cover
and refrigerate until ready to serve
Nutrition FactsPapaya Pineapple Salsa
Serving size 14 of recipe
Amount Per Serving
Calories 40 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 1g
0
0
0
0
3
8
8Vitamin A
Vitamin C
Calcium
Iron
60
2
2
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 0
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
32fruitsandveggiesmattergov Papaya Pineapple Salsa
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
28 Spanish Hot Dish Dinner
Number of Servings 6
Cups of Fruits and Vegetables per Person 075
Recipe Summary
Preparation time 30 minutes
Ingredients
34 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves minced
14-12 oz can no added salt whole tomatoes
undrained and chopped
4 oz can diced green chilies drained
13 cup raisins 12 tsp salt
12 tsp pepper 12 tsp cinnamon
14 tsp cloves 14 tsp allspice
14 tsp nutmeg 14 tsp orange rind
12 tsp hot sauce 1 cup canned black beans rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions
Cook turkey meat over medium heat until browned stirring to crumble Drain any juices and pat dry
with paper towels and set aside Wipe drippings from skillet and coat with cooking spray place over
medium heat until hot Add onion and garlic sauteacute 2 minutes or until tender Return turkey meat to
skillet Add tomatoes green chiles raisins salt pepper spices orange rind and hot sauce Bring to boil
then reduce heat to simmer uncovered for 15 minutes Add beans and apple Cook for 10 minutes
stirring occasionally Serve over rice
Nutrition FactsSpanish Hot Dish Dinner
Serving size 16 of recipe
Amount Per Serving
Calories 290 Calories from Fat 20
Daily Value (DV)
Total Fat 3g
Saturated Fat 0g
Cholesterol 20mg
Sodium 450mg
Total Carbohydrate 48g
Dietary Fiber 7g
Sugars 13g
Protein 20g
4
0
7
19
16
28
2Vitamin A
Vitamin C 25
Fruit 1
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 2
Meat 2
33fruitsandveggiesmattergov Spanish Hot Dish Dinner
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
Calcium
Iron
8
20
Percent Daily Values are based on a 2000 calorie diet
34fruitsandveggiesmattergov Spanish Hot Dish Dinner
For a 21-day plant-based alkaline meal plan and recipes check out my acclaimed book The Alkaline 5 Diet
wwwalkaline5dietcom
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
29 Veggie Delight Smoothie
Number of Servings 4
Cups of Fruits and Vegetables per Person 15
Recipe Summary
Preparation time 15 minutes
Ingredients
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-12 cups ice
Directions
Place all items into blender and blend until smooth Serve immediately
Nutrition FactsVeggie Delight Smoothie
Serving size 14 of recipe
Amount Per Serving
Calories 120 Calories from Fat 0
Daily Value (DV)
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 29g
Dietary Fiber 3g
Sugars 24g
Protein 1g
0
0
0
1
10
12
100Vitamin A
Vitamin C
Calcium
Iron
10
4
4
Percent Daily Values are based on a 2000 calorie diet
Fruit 2
Vegetable 1
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
35fruitsandveggiesmattergov Veggie Delight Smoothie
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline
wwwAlkalineDietHealthTipscom Recipes
30 Very Veggie Salad
Number of Servings 4
Cups of Fruits and Vegetables per Person 4
Recipe Summary
Preparation time 15 minutes
Ingredients
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red yellow orange bell
pepper
2 cups grape or cherry tomatoes
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions
Wash all of the vegetables and mix them together in a large mixing bowl Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note the dressing is not included in the nutritional analysis
Nutrition FactsVery Veggie Salad
Serving size 5 cups
Amount Per Serving
Calories 100 Calories from Fat 10
Daily Value (DV)
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 80mg
Total Carbohydrate 22g
Dietary Fiber 7g
Sugars 10g
Protein 6g
2
0
0
3
7
28
330Vitamin A
Vitamin C
Calcium
Iron
360
10
15
Percent Daily Values are based on a 2000 calorie diet
Fruit 0
Vegetable 4
Milk 0
Fat 0
Other 0
Diabetic exchanges are calculated based on
the American Diabetes Association Exchange
System This site rounds exchanges up or
down to equal whole numbers Therefore
partial exchanges are not included
Diabetic Exchange
Carbohydrates 0
Meat 0
36fruitsandveggiesmattergov Very Veggie Salad
Thanks for downloading this recipe book I hope you have enjoyed making some of the transitional alkaline meals -)
For comprehensive and step by step guidance for becoming truly healthy lean and full of vitality check out my 8-week programGo to wwwLauraWilsonOnlinecomase
Thanks for downloading this recipe book I hope you have enjoyed making these transitional alkaline meals
For comprehensive and step-by-step support guidance and accountability and bespoke dietary guidance consider my signature coaching program if youre serious about getting the results you want with your body and health
Click this box or go to wwwLauraRimmercomalkaline