The Aftermath of

Acid vs Alkaline
PH - The Ignored Secret
to Your Babys Health!

Copyright 2016 Kitchen Supreme All right reserved

 01
The pH of the body 07
Making your own
Alkaline Water at
Home

03 02
Acid and alkaline
foods
The acidosis 08
Healing Alkaline
Recipes

05
Advice for rebalancing
your pH

04 06
Food chart Alternative solutions

C R E A T I V E P O R T F O L I O 02 C R E A T I V E P O R T F O L I O 03

1. The pH of the body
What does the pH of the body mean?
Ph stands for power of hydrogen and
represents the measurement unit of the
acidosis/alkalinity of a solution. Its value is
7 for the neutral solutions and as it grows
up to 14, the solution becomes alkaline and
as it decreases to 0, the solution becomes
acid.
The urine, the blood, the saliva, the digestive
juices and most of the fluids inside and
outside the cells have a neutral pH in order
to survive. At rest, the human blood is
alkaline, having a pH of approximately 7.4.
When the pH reaches extreme limits (under
6.8 or higher than 7.8), the cells cannot
function properly and this leads to death.
How can you balance your internal pH?
A diet consisting mainly on alkaline food will reestablish the pH balance from mainly acid to alkaline.
This means that 80% of our daily food intake must be alkaline and you will see in what follows what
products are considered alkaline, and only 20% of the products must be neutral or acid. Thus, you
will help the internal fluids to balance the pH and the acid will be eliminated. Only then the body will
start to heal, to lose weight and to have an increased vitality level.
04 C R E A T I V E P O R T F O L I O
How does the pH imbalance influence
the correct functioning of the body?
The level of the pH affects each cell in the
body. A constantly imbalanced pH will not
be tolerated by our internal system nor
by the metabolic processes because they
both depend on an alkaline environment to
function correctly.
By consuming unhealthy foods which
stimulate the acid, the proliferation of
bacteria, fungi and other microorganisms,
we will face the following situations:
1. Obesity (we create fat cells rich in
acids that reach the vital organs)
2. Allergies (the absorption of
undigested proteins because of an acidified
body is the most common cause of allergies)
3. Chronic fatigue (an overacidified
body will produce toxins which will weaken
the ability of the body to produce enzymes
and hormones)
4. Cancer (cancer spreads in an acid
environment) and many other diseases.
2. THE ACIDOSIS
What are the effects of the acidosis on
the body?
A diet rich in unhealthy, strongly acid foods
(meat, dairy products, bread) cause the
accumulation of waste in our system. Once
in the blood, the lymphatic system tries
to clean them, but, being overworked, it
stores the acid in the vital organs such
as the heart, the pancreas, the liver, the
colon and thus the diseases emerge. Plus,
the acid offers a favorable environment
for the development of bacteria and other
microorganisms which cause damage to the
glands and organs and disturb the cellular
activities and functions. The acidosis also
causes obesity, because the body creates
fat cells where it stores the acid to protect
itself. Scientists admit that an alkaline
environment is the most important aspect
for a healthy body. The acidosis practically
represents the reason for all diseases.
The symptoms of the acidosis
Due to their actual lifestyle, most of the
people are overacidified, and this is why
they are sick. Studies have shown that an
acid, anaerobic environment (which lacks
oxygen) is propitious for the development
of fungi, bacteria and viruses. Our body
struggles to neutralize and detoxify the acid
and it starts these self defense mechanisms
which in the end lead to the following
diseases:
Obesity the acid is stored in fat cells,
and as a defense mechanism, the organism
produces them in a large number when it is
acidified. An alkaline diet is always a way to
lose weight.
Joint pains and arthritis all the
substances resulted from the metabolic
processes are toxic (acid); that is why they
need to be alkalinized as not to cause joint
pains.
Osteoporosis it is believed that one
must drink large quantities of milk so that
one must never suffer from osteoporosis,
but the studies show that the osteoporosis
is the least encountered in the countries
where the milk consumption is low.
Underweight the fungi in the acid
environment feed with nutrients reducing
this way the absorption of what we eat by
50%.
Chronic fatigue when the cells
fight permanently with the acid, the
level of oxygen diminishes which leads
to permanent fatigue. This way, the viral
infections, the bacteria and the fungi
appear.
The heart attack if exposed too
much to the acidosis, the bacteria and the
viruses can attach themselves on the artery
walls. Thus, they attract the white cells
which cause the binding of the proteins
and they deposit on the arteries, blocking
the blood flow.
The allergies the toxins produced
in the acid environment as well as the
absorption of the undigested proteins
represent the main cause of allergies.
Frequent colds, bronchitis,
infections, and headaches only when the
system is alkaline, the oxygen is connected
to the hemoglobin protein in the red cells
and functions correctly in the lungs. If the
pH is too acid, the germs spread in the
respiratory system and cause bronchitis,
cough, asthma, colds, infections and
headaches.
C R E A T I V E P O R T F O L I O 05
 Vegetables: Very Alkaline

Avocado cucumber peas lettuce

Beet pumpkin pepper spinach
Broccoli fennel potatoes kohlrabi
Brussels cab- sweet
garlic watercress
bage potatoes
Carrots greenery radish beans
Celery green pods red cabbage
green
Chive rhubarb
cabbage

Corn green onion Zucchini

3. ACID AND ALKALINE FOODS Vegetables: Acid, but Alkaline

To easily identify the acid and alkaline foods, we divided them in three large categories:
alkaline, slightly acid and very acid. You will find the classification in three columns as it Pickles tomatoes
follows:
Alkaline foods (vegetables) are divided in very alkaline, acid but alkaline and
slightly alkaline. Acid, but alkaline means that they contain slightly acids such as the
citric acid, which is easily digested by the organism and which is transformed into carbon
dioxide and water in digestion. They are rich in alkaline minerals and this is why they have
Vegetables: Slightly Alkaline
a calming effect on the organism.
Fruits are classified in alkaline, acid but alkaline and slightly acid. Because most of
the fruits are rich in sugar, they are part of the slightly acid category. However, they are Artichoke onion cauliflower
good for our organism.
Dairy products are classified into alkaline, slightly alkaline and acid. Even if they
contain a slightly acid, the lactic acid, it is produced by bacteria which feed on its sugar
(lactose). Another aspect of dairy products is that they produce more mucus in the
organism, a propitious environment for the development of bacteria and this is why they
should be avoided as much as possible.
Cereals are classified in alkaline, slightly acid and acid. Most of the cereals are
slightly acid, but, if they are consumed in a meal with vegetables, they become more
alkaline.
Meat and fish are classified in slightly acid, acid and very acid. Meat should be
completely avoided when we are in the period of rebalancing our pH.
To maintain your pHs balance, all these should be eaten with moderation, 80% alkaline.
Our recommendation for a healthy body is the consumption of vegetables, fruits and
seeds, sufficient to rebalance and maintain your pH alkaline.

06 C R E A T I V E P O R T F O L I O 07 C R E A T I V E P O R T F O L I O
LEGUMES: Alkaline DRY FRUIT: slightly Alkaline
Apricots dates
Kidney beans soy germs white beans Bananas raisins
Soy beans soy nuts

DRY FRUIT: slightly acid

Apples pears plums mango
Figs pineapple peaches

LEGUMES: Slightly Alkaline

Tofu lentil Chickpeas FRUITS: slightly Alkaline

Dry peas red beans
Coconut bananas as raw as possible
Bitter cherries watermelon

FRUITS: ACiD, but Alkaline

Grapefruit lemons limes

FRUITS: SLIGHTLY ALKALINE

Apple grapes papaya
Apricot kiwi peaches
Blackberries gooseberries pears
Melon mulberries pineapples
Currant mango plums
Figs nectarines raspberries
Dates oranges cranberries

08 C R E A T I V E P O R T F O L I O 09 C R E A T I V E P O R T F O L I O
CEREALS: Alkaline MEAT AND FISH: SLIGHTLY ACID
Buckwheat
Liver pike trout
Shells salmon

CEreals: SLIGHTLY ACID

MEAT AND FISH: ACID
Barley millet rye
Black rice porridge white rye
Dark bread oat whole-wheat pasta Chicken mussels turkey
Granola quinoa whole-wheat bread Yolk of an egg tuna organs

MEAT AND FISH: Very ACID

CEreals: Acid
Beef crab lamb eggs
commerce Salami and herring pork shrimps
Cakes biscuits white rice cereals
sausages
Cake pasta yeast bread wheat
Kouskous sweetened granola
Bread

FRUITS: SLIGHTLY ALKALINE

Apple grapes papaya
Apricot kiwi peaches
Blackberries gooseberries pears
Melon mulberries pineapples
Currant mango plums
Figs nectarines raspberries
Dates oranges cranberries

10 C R E A T I V E P O R T F O L I O 11 C R E A T I V E P O R T F O L I O
OTHER FOOD: Alkaline BEVERAGES: Alkaline
water
Apple vinegar sea salt cold pressed oil Almond milk green tea soy milk
with pH
Spices patience (dock)
Lemonade vegetables juice tomato juice

OTHER FOOD: Slighty acid BEVERAGES: Slighty acid

Filtered water tap water
Fructose maple syrup
Oils vinegar
Honey sugar
BEVERAGES: acid
OTHER FOOD: acid Alcoholic bever- cocoa hot cocoa
ages
Beer coffee liquor
Artificial hydrogenated Black tea soda wine
mayonnaise can food
sweeteners oils
processed
Brown sugar ketchup mushrooms
food
White sugar margarine mustard

12 C R E A T I V E P O R T F O L I O 13 C R E A T I V E P O R T F O L I O
DAIRY PRODUCTS: Alkaline 5. ADVICE FOR REBALANCING YOUR PH
As you can see, the food that creates acids is mainly animal protein, refined carbohydrates
Acidophilus and dairy products, to these also adding some types of seeds as well as beans.
fresh butter fresh cheese raw milk
milk To rebalance your internal pH of the body, here are some advice to be taken into
Banana fresh consideration:
whey Give up dairy products and replace the milk with unsweetened almond or soy milk
smoothie buttermilk
Give up meat and if its not entirely possible, reduce the portions and choose fish,
chicken or turkey instead
Use whole-wheat wraps (tortilla) instead of bread
DAIRY PRODUCTS: SLIGHTLY ALKALINE

Use extra virgin cold pressed oils
Add in your diet more vegetables prepared in salads, in which you can add almonds,
pumpkin, sunflower or sesame seeds
Try not to consume processed food
Brie Schweitzer pasteurized milk Try to give up juice, coffee, tea and drink as much alkaline water. In the morning
Dry cheese yoghurt drinks traditional you can start with a mug of warm water with lemon or apple vinegar
cheese To rebalance your pH first you need a diet consisting 80% alkaline food, for
Fresh yoghurt fruit smoothie maintenance you can come back to 60% alkaline food
Eat 300 grams of strongly alkaline food every day ( kale, cabbage, endives)
Eat many fruits, especially watermelon

DAIRY PRODUCTS: ACid The more you will add much alkaline food in your diet, the better your results will be.
If you do not succeed in avoiding completely the acid food, you should consume it in
small portions and add as many vegetables as possible. Remember that each small step
All types of old cream fruit yoghurt towards an alkaline diet is a step closer to a healthy life.
cheese
Cocoa kefir Parmesan

14 C R E A T I V E P O R T F O L I O C R E A T I V E P O R T F O L I O 15
6. ALTERNATIVE SOLUTIONS 7. Making your Own Alkaline Water at Home
I was saying at the beginning that the alkalinisation is important through the prism of If you want to get started with a more alkaline diet, you can make your own alkaline
both physical and mental food. Even if we succeed in harmonizing the diet, but the mental water simply and inexpensively at home, using items you probably already have on
food continues to be of bad quality by bad thoughts, ignorance, hate, envy, we wont hand. A glass jug with a tight screw-on lid can make a perfect container for your water.
succeed in reaching a solid health condition.
Fill the container with drinking water. You can use water from your tap, bottled drinking
In the end, love is the most alkaline element in the world. water, or even distilled water if desired. Leave enough space in the jug to allow it to be
easily shaken and mixed. Then, add a half teaspoon of ordinary baking soda to the jug,and
In what follows, some recommendations you can make for the spiritual alkalinisation. shake thoroughly to mix.Then, test the water with a pH test strip, which you can usually
find anywhere that sells water testing supplies, such as a pool store.
Yoga and meditation
The goal is to achieve about a 8.5 to 9.0 pH level. If testing shows the water has not yet
Practicing yoga every day brings many benefits, both
reached this alkaline level, add just a bit more baking soda and retest. Keep track of how
physically and mentally. The coordination, the balance
much baking soda you need to use, to make the process easier when you make your
and the concentration help humans of all ages to mentally
next batch.
retrieve their inner peace which in fact represents the
state of harmony and alkalinisation.
You can now store your jug of alkaline water in the refrigerator, just as you would any
The meditation represents an excellent method to access
ordinary drinking water. Shaking the jug before serving is always a good idea.
the state of mental peace, to diminish the anxiety and to
offer a state of unity. Studies show that it increases the
black matter of the brain and contributes in the treatment
of depression and many other diseases.

Salt baths
Salt baths have an excellent effect in removing the mucus.
You can have a bath in a bathtub where you add 150
grams of sea salt and sodium bicarbonate. You can stay
in the water 10-15 minutes, then massage the skin with a
brush starting from your toes to your head. You can use
some olive oil to emulsify the skin, especially during the
cold season.

Sauna
Low temperature saunas are also recommended to
remove the mucus, the toxins and the fat cells that
contain acid. The temperature of the sauna should be
low, between 40-45 degrees Celsius, and the duration
30-60 minutes, 1-3 times a day, for three days in a row,
when we want to strongly detoxify. After the shower, you
will use glycerin soap to prevent the reabsorption of the
oils eliminated.

C R E A T I V E P O R T F O L I O 16 C R E A T I V E P O R T F O L I O 17
Salads: Salads:
Cole Slaw with Avocado Dressing Fresh Garden Vegetable Salad

Ingredients For the salad dressing:

If you want to enjoy an Alkaline Salad, please consider the following: always use 1 head lettuce 1/3 cup fresh lemon and / or lime
fresh vegetables and fruits, use cold pressed extra virgin olive oil and instead of
vinegar you should always use lemon or lime juice. Of course you can choose your 2 tomatoes, chopped juice
favorite fresh herbs and spices for seasoning. Enjoy your salads! 2 carrots, shredded 3/4 cup cold pressed olive oil
1 red bell pepper(red green 1 tsp garlic powder
pepper), diced tsp ground oregano
1 green bell pepper, diced tsp dried rosemary
Ingredients 1 small cucumber, diced 1 tsp dried basil
cup green or red cabbage 1 red onion, thinly sliced tsp ground cumin
2 carrots
1 tomato 1 dash of sea salt and cayenne
1 small red onion pepper
3 tbsp. chopped parsley Directions
1 avocado
Put all vegetables in a big bowl
3-4 tbsp olive oil
1 fresh lemon, juice and mix together. Pour the Salad
Dash of sea salt and cayenne Dressing over the salad and add
pepper to taste some sea salt if required.
Directions
Shred cabbage and carrots, Serve and enjoy!
and finely chop the tomato, the
onion and the parsley. Put in a
big bowl.
For the dressing, blend the
avocado, the olive oil and the
fresh lemon juice and pour over

18 C R E A T I V E P O R T F O L I O 19 C R E A T I V E P O R T F O L I O
Salads:
Broccoli Salad with Tofu
Ingredients for 2 Directions
servings Put diced tofu with some oil
300g organic tofu in a pan and fry for around 15
2 flowers of broccoli minutes. Turn off the stove,
5 tbsp. cold pressed olive oil pour the soy sauce over the
2 tbsp. soy sauce tofu and set aside.
1 tbsp. fresh lemon juice Now stir-fry the broccoli for 10
Some sea salt and pepper to minutes. Also set aside to cool
taste off.
1 garlic clove For the dressing, put the olive
red pepper bell for garnishing oil, the fresh lime juice, salt,
pepper and the garlic in a
blender and mix well until
smooth. Then, put the tofu and
the broccoli in a bowl, pour
over the dressing and mix well.
Garnish with slices of red
pepper bell and finally - Enjoy
your delicious alkaline salad!
20 C R E A T I V E P O R T F O L I O
Salads:
Avocado Salad with Wild Garlic
Wild Garlic is also known as buckrams, ramson or bears garlic and it is the
wild relative of chives. It is used for salads, as a spice or boiled as a vegetable.
Wild Garlic not only contains more magnesium, manganese, iron and sulfur
compounds than common garlic; it is also odorless, making it the healthiest of
all garlic. Avocados are also great health food: they help to prevent and treat
prostate and breast cancers, and can be used to lower the cholesterol level in the
blood. So enjoy this healthyalkaline salad!
Ingredients for 2 persons Directions
1 avocado Cut the peeled avocado and
1 bunch of wild garlic the pepper bell first in half
3 tomatoes and then in thin slices. Chop
1 red bell pepper the tomatoes in cubes and put
2 tbsp. of cold pressed extra virgin everything in a medium-sized
olive oil bowl.
Some sea salt or organic salt to taste Then chop the wild garlic in
1 pinch of cayenne pepper very fine pieces and also put
it into the bowl. Pour over the
olive oil, mix well and taste with
salt and pepper.
Finish! Enjoy your healthy
alkaline salad!
21 C R E A T I V E P O R T F O L I O
Salads: Salads:
Mediterranean Salad Quick & Easy Salad
When preparing a salad with ripe avocados, its creamy texture can substitute the
Ingredients Directions salad dressing.
1 red bell pepper Dice the peppers and tomatoes Avocados are also great health food: the help to prevent and treat prostate and
1 yellow bell pepper and cut the onion, the leek and breast cancers, and can be used to lower the cholesterol level in the blood. So
3 large tomatoes the celery leaves in very fine enjoy this healthy alkaline salad!
10 black olives in oil stripes.
1 onion Then put all ingredients in a
1 small stalk of leek salad bowl. Ingredients for 2 persons Directions
Some celery leaves Prepare the salad dressing: 2 ripe medium-sized avocados Dice the avocados, chop the
For the salad dressing: Put all ingredients for the 220g carrots broccoli, scallions and herbs and
1/3 cup fresh lemon and / or alkaline dressing in a blender 220g broccoli shred the carrots. Put all veggies
lime juice and mix until all ingredients are 1/2 cup scallions in a salad bowl, mix well and taste
3/4 cup cold pressed olive oil well 1 pinch of sea salt with salt.
1 tsp garlic powder emulsified. Season again if Your favorite fresh herbs (Optional: you can add some flax
tsp ground oregano desired. (If you prefer a thicker seeds if you like).
tsp dried rosemary dressing, you can also add 1 Enjoy this easy, quick & healthy
1 tsp dried basil tbsp. of salad!
tsp ground cumin flaxseeds before blending.)
1 dash of sea salt and cayenne Then pour the dressing over
pepper the veggies and mix well. Enjoy
your healthy alkaline salad!

22 C R E A T I V E P O R T F O L I O 23 C R E A T I V E P O R T F O L I O
Salads: Salads:
Green Noodle Salad Cauliflower Salad
Most grains are acidic, except millet and buckwheat. Apart from being alkaline Besides being an alkaline food, cauliflowers also have several other health
forming, millet also contains the highest calcium content of all grains, has less benefits including:
phytates than other grains, is gluten-free and packed with vitamins and minerals,
e.g. Vitamin B3 which can help lower cholesterol. improving heart health, reducing the risk of strokes and strengthen the immune
system. Cauliflower can also help to prevent colon cancer and maintain healthy
cholesterol levels.
Ingredients for 2 persons
100 g millet noodles (100 g)
100 g fresh spinach Ingredients for 3 portions Directions
100 g baby marrow (zucchini) 1 cauliflower 1. Wash cauliflower under cool water
100 g broccoli 1/2 cup sliced green onions and break into flowerettes.
1 garlic clove
cup yeast-free vegetable stock 1 clove of garlic 2. Put flowerettes into a pot with
2 tbsp. fresh lemon juice 1/2 fresh lemon boiling water and cook until tender but
1 cup chopped fresh basil Pinch of salt and pepper still crisp (approx. 5-10 minutes).
1 pinch of sea salt
1 pinch of pepper 3. Drain cauliflower and put into salad
bowl. Add the sliced green onions.
4. In a small bowl, mix the lemon
juice, minced garlic and some salt and
Directions pepper. Pour over salad. Mix
Cook noodles according to package directions. Drain the noodles and rinse them carefully.
off with cold running water. Put aside and let cool off.
Chop the broccoli and cut the baby marrow (zucchini) in thin slices and steam
both very slightly so they remain crunchy and the color pops. Wash and cut the
spinach, get rid off the stems. Chop the basil. For the dressing, pour the lemon
juice and the vegetable stock in a mixer, add chopped garlic and mix for a few
seconds. Put the noodles, broccoli, baby marrow (zucchini), chopped spinach and
basil in a bowl. Pour over the Dressing, mix well and finally season with salt and
pepper.
Enjoy this alkaline noodle salad with lots of greens!

24 C R E A T I V E P O R T F O L I O 25 C R E A T I V E P O R T F O L I O
Soups: Soups:
Fresh Garden Vegetable Soup Greek Lentils Soup (Soupa fakes)
This Soupa Fakes is a very simple, but great-tasting lentils soup from Greek.
The greek spices (such as bay leaves) and the garlic add a distinctive taste to
Ingredients this soup. You can also add fresh thyme, rosemary or mint if you like. By the
2 large carrots way, lentils are not only alkaline, but also a great source of fiber, foliate and
1 small baby marrow (zucchini) magnesium.
1 celery stalk
1 cup of broccoli Ingredients for 4 persons
3 stalks of asparagus 250g lentils
1 yellow onion 2 big ripe tomatoes
1 L water 1 carrot
4-5 tsps. of yeast-free vegetable stalk of leek
broth 1 onion
1 tsps. fresh basil 3-4 cloves of garlic
2 tsps. sea salt to taste 2 tbsp. of cold-pressed extra virgin
olive oil
1 tbsp. fresh lime or lemon juice
1 bay leaf
Directions tsp. oregano
Put water in pot, add the vegetable broth as well as the onion and bring to boil. Pinch of sea salt and pepper to taste
Meanwhile, chop the baby marrow (zucchini), the broccoli and the asparagus, and
shred the carrots and the celery stalk in a food processor.
Once the water is boiling, please turn off the stove as we do not want to boil the
vegetables. Just put them all in the hot water and wait until the vegetables reach Directions
desired tenderness. Allow to cool slightly, then put all ingredients into blender 1. Rinse and drain lentils. Then soak in a bowl of water over night.
and mix until you get a thick, smooth consistency. Taste with salt, serve warm 2. Next day, rinse and drain lentils again. Then bring to boil for approx. 5 minutes.
and ENJOY! Drain lentils and put aside.
(Of course you can replace one or the other of the vegetables, just try out whatever you 3. Puree tomatoes, finely chop onion and garlic and cut carrot and leek into very
have in the house.) fine slices.
4. Pour 4 cups of water into a big pot. Add the tomatoes, onions, garlic, carrots,
leek and the bay leave and bring to boil.
5. Then add the lentils, reduce the heat and simmer partially covered for at least 1
hour. Add some more water if required.
5. Finally, add the olive oil and the lime/lemon juice and season with salt, pepper
and oregano.
6. ENJOY!!

26 C R E A T I V E P O R T F O L I O 27 C R E A T I V E P O R T F O L I O
Main Dishes : Main Dishes :
Wild Rice with Greens Vegetable Pasta with Tomato-
Pepper Sauce
Wild rice is slightly acidic - yet, eating moderately and in combination with a lot of
greens still fits well in an Alkaline Diet Program. Who doesnt love pasta??! Eating according to an Alkaline Lifestyle doesnt mean
Please always use fresh greens and veggies and never use canned or processed you have to give up pasta at all. You can eat it moderately if considering the
food. following: always choose vegetable or spelt pasta, leave out all the meat and
tuna, and add loads of fresh vegetables. Enjoy :-)
Ingredients for 4 servings
1 cup of wild rice
1 cup Pak Choi Ingredients for 4 servings
1 cup Broccoli 500g vegetable or spelt pasta
1 cup young beans 300g tomatoes
2 carrots cup sun dried tomatoes
1 cup bean sprouts 1 small red bell pepper
cup vegetable broth (yeast-free) 1 small baby marrow (zucchini)
1 chili 1 onion
Juice of 1 fresh lime 2 garlic cloves
Cilantro (fresh coriander leaves) 1 chili
Some basil and sea salt to taste 5 fresh basil leaves
2-3 tbsp. cold-pressed olive oil
Sea salt and pepper to taste
Directions
Finely chop all the vegetables (pak choi, broccoli, beans, carrots and bean Directions
sprouts) and steam fry them in some vegetable broth in a pan until they are Cook vegetable or spelt pasta according to directions.
slightly cooked but still crunchy. Cut tomatoes, bell pepper and baby marrow (zucchini) in cubes and finely chop
Meanwhile, mortar the cilantro and the finely chopped chili. Then, add lime juice the onion, the garlic and the chili.
until you have a nice dressing. Heat olive oil in pan, adding onion, pepper, chili and garlic, and fry for a couple
Place the rice on a plate, add the greens and sprinkle the dressing on top. Its that of minutes. Then add the tomatoes and baby marrow (zucchini) and cook for
easy! Serve warm and enjoy! approx. 5-10 minutes. Last but not least, add the basil and taste with pepper and
salt.
Put pasta on plate, top with sauce and garnish if desired. And finally - enjoy your
delicious pasta!

28 C R E A T I V E P O R T F O L I O 29 C R E A T I V E P O R T F O L I O
Main Dishes : Main Dishes :
Ratatouille Potato Pumpkin Patties
Wild rice is slightly acidic - yet, eating moderately and in combination with a lot of Pumpkins are not only alkaline, but also very low in calories which make them an
greens still fits well in an Alkaline Diet Program. ideal vegetable for anybody who watches its weight. Moreover, pumpkins are rich
Please always use fresh greens and veggies and never use canned or processed in potassium, magnesium, zinc, fiber, iron as well as beta-carotene (antioxidant),
food. which are really good at neutralizing free radicals.

Ingredients for 4 servings

5 tomatoes Ingredients for 2 persons
1 large baby marrow (zucchini) 450g pumpkin
1 large eggplant 450g potatoes
1 green pepper (bell peper) 75g soy flour
1 big onion 4 tbsp. water
2 cloves of garlic 3 tbsp. fresh parsley, chopped
2 tsp. herbs de Provence (or thyme, basil, Some sea salt or organic salt
oregano, marjoram, etc.) Pinch of pepper
3 tbsp. cold pressed extra virgin olive oil Cold pressed extra virgin olive oil
Pinch of sea salt or organic salt
Pinch of pepper
Directions
1 cup of water
Peel potatoes and pumpkin. Then grate both so you got quite chunky pieces.
Mix 2 tbsp. of soy flour with 4 tbsp. of water. Then put the grated potatoes and
pumpkins as well as the rest of the soy flour in a bowl. Add the flour-water-mix
Directions and mix everything well. Then season with salt, pepper and parsley.
Wash and scrub all the vegetables. Dice the tomatoes and pepper bell and slice Heat some oil in a pan, form patties and fry for a couple of minutes.
the baby marrow (zucchinis), the eggplant as well as the onion and the garlic in Enjoy these delicious alkalizing patties! To Your health!
thin slices.
Heat some olive oil in a pot (or wok) and saut the onions and the garlic for a
couple of minutes.
Then add the eggplant and baby marrow (zucchini) slices as well as the pepper
bell and stir-fry for around 8 minutes. Then add the cup of water, the tomatoes
and the herbs, stir well and let cook for a few more minutes until the vegetables
are tender but not too soft.
Taste with salt and pepper and serve immediately.
Enjoy this delicious Ratatouille!

30 C R E A T I V E P O R T F O L I O 31 C R E A T I V E P O R T F O L I O
Main Dishes : Main Dishes :
Spelt Pasta with Spicy Eggplant Pumpkin Ratatouille
Sauce
Ingredients for 4 servings
500g fresh pumpkin
Ingredients for 2 persons 1 yellow bell pepper
200g spelt pasta 1 red bell pepper
1 fresh eggplant 250g tomatoes
1 fresh red bell pepper 2 big onions
1 medium-sized onion 2 cloves of garlic
1 clove of garlic 2 tsp. herbs de Provence (or thyme,
1 small chili basil, oregano, marjoram, etc.)
1 cup yeast-free vegetable stock 4 tbsp. cold pressed extra virgin olive
1 handful of fresh basil oil
1/2 teaspoon sea salt Pinch of sea salt
1 pinch of cayenne pepper Pinch of pepper
Some cold-pressed extra virgin 1 cup of water
olive oil

Directions
1. Cook the pasta following packet directions.
2. Meanwhile, cut eggplant and bell pepper into cubes, and chop the onion, garlic,
chili and basil into small pieces.
3. Heat some olive oil in pan and stir-fry onions and garlic for a couple of minutes.
Add eggplant and pepper cubes as well as the chili and stir-fry for another 2-3
minutes.
4. Dissolve yeast-free vegetable stock in 1 cup of water (check directions), then
add to pan. Simmer on low heat for around 10 minutes, stir occasionally.
5. Finally, add the basil and season with cayenne pepper and salt. Pour the sauce
over the cooked pasta and serve immediately. Enjoy this alkaline dish!
Directions
1. Cut the pumpkin flesh, the tomatoes as well as the bell pepper in bite-sized
pieces. Dice the onions and garlic.
2. Heat some olive oil in a pot (or wok) and saut the onions and the garlic for a
couple of minutes.
3. Add the pumpkin and bell pepper and stir-fry for around 8 minutes. Then add
the cup of water, the tomatoes and the herbs, stir well and let cook for a few more
minutes until the vegetables are tender but not too soft.
Taste with salt and pepper and serve immediately. Enjoy this delicious Alkaline
Pumpkin Ratatouille!

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Side Dishes : SIDE Dishes :
Stir-Fried Greens with Almonds Vegetable Lasagna
Ingredients for 1 lasagna
Ingredients for 4 servings 2 soft avocados
4 flowers of broccoli 1 garlic clove
150g young beans 1-2 lemons, juice
1 yellow onion 1 red bell pepper
1 cup of cauliflower, carrots or small radish
other alkaline vegetable you like 1 parsley root
1 garlic clove, finely chopped 1 small leek
4 tbsp. cold pressed olive oil 1 corn salad (also known as lambs
3 tbsp. fresh lemon juice lettuce or field salad)
tsp. cumin and oregano 3 big tomatoes
Some sea salt and pepper to taste 1 Arugula (also known as Garden
Some soaked almonds for Rocket)
garnishing, sliced Some Parsley

Directions
Put beans, broccoli and other vegetable in pan and fry until broccoli and beans
reach green dark color (do not cook too soft, the vegetables should still be
crunchy).
Add chopped onion and garlic, mix and stir fry for a couple of minutes.
For the dressing: put oil, lemon juice, cumin and oregano in a small bowl and mix
well. Pour over vegetables, stir lightly, taste with salt and pepper, garnish with the
sliced almonds, serve warm and enjoy!
Directions
Put the avocados, the garlic clove and the lemon juice in a blender and mix until
smooth. Add some water if necessary.
Finely grate the radish and the parsley root, cut the leek into fine rings and the
bell pepper in thin strips. Then mix well with the avocado cream.
Now, for the first layer of the lasagne, put the corn salad in a casserole. Then pour
over the avocado mix and spread well. For the next layer, add the tomato slices.
Finally, the parsley and arugula form the top layer of your lasagne. Enjoy this
wonderful alkaline dish!

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Side Dishes / Snacks : SIDE Dishes :
Alkaline Pizza Bread / Pizza Crust Stuffed Tomatoes
The following alkaline recipe can be either used to form small pizza breads as
a side dish for salads; or to form a pizza crust. If used for a pizza crust, toppings Ingredients for 2 tomatoes
could be tomatoes, peppers, onions or any other alkaline veggies. 2 big tomatoes
4 oz. fresh spinach
2 oz. eggplants
Ingredients for 1 pizza crust 1/3 medium-sized baby marrow
200g sunflower seeds (zucchini)
100g flax seeds small onion
50g sundried tomatoes 1 clove of garlic
Some fresh wild garlic (ramson) 1 tbsp. cold pressed extra virgin
4 tbsp. cold-pressed extra virgin olive oil
olive oil Pinch of sea salt and pepper
Pinch of sea salt or organic salt
Pinch of pepper
Your favorite alkaline spices

Directions
Soak the sunflower seeds for at least 4 hours.
Put the flax seed in a mixer and grind to a very fine powder (like flour).
After soaking the sunflower seeds, also put them in a mixer and blend for a few
seconds.
Then put all ingredients in a bowl and use your fingers to knead the dough, until
you have a good consistency. If necessary, add some water or olive oil.
Form several pizza breads or form a pizza crust, and put them/it in a dehydrator
for at least 12 hours.
(If you do not have a dehydrator, you can also just use your oven.)
Enjoy the breads or choose your favorite toppings (alkaline!) for your pizza!
Directions
Dice eggplant and baby marrow (zucchini) and chop spinach, onion and garlic.
Put all into a bowl, add olive oil, season with salt and pepper and mix well.
Then, cut off the stem ends of the tomatoes and scoop out the pulp. Take care to
leave at least 0,5 cm (0.25 inch) of tomato to the skin for stability. Add the pulp to
the veggie mix and mix again.
Finally stuff the tomatoes with the veggie mix, place them into a pan, add 1/3
cup of water and cover with lid. Put into the pre-heated oven at 160C (325F) for
around 20 minutes. Thats it enjoy!

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Dressings/Sauces/Dips/
Spreads :
Alkaline Veggie Spread
Healthy spread, made out of fresh vegetables. Quick, easy and delicious!

Ingredients for 1 bowl

1 avocado
1 tomato
1 celery stalk
1/2 cucumber
1/2 cup alfalfa sprouts
1/2 cup bean sprouts
1 handful sunflower seeds
2 tbsp. fresh lemon juice
1 tsp. vegetable stock (yeast free!)
1 tbsp. cold pressed extra virgin
olive oil
1 pinch of sea salt or organic salt
1 pinch of pepper
1 tsp. of your favorite garden herb(s)

Directions
1. We wont puree this alkaline spread, because we want it to be chunky. Yet, if
you prefer a smoothier spread, feel free to puree it for a few seconds.
2. First, we chop the tomato, cucumber, celery, alfalfa sprouts as well as the bean
sprouts into very small pieces. Toss all into a bowl, add the sunflower seeds and
mix well.
3. Now, we put the mashed avocado, the lemon juice, vegetable stock, olive oil,
salt, pepper and herbs into another bowl and stir until we get a creamy paste.
4. Add the avocado cream to the veggies and stir well until all ingredients are
distributed evenly throughout.
5. Chill for 1 hour in the fridge.
Enjoy!
Recipes Source: www.mannaplus.com

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