So many of you who have seen my Definitive Acid / Alkaline Food Chart ask me – “…of the alkaline food list – which are the most alkaline foods?” so I wanted to create a full, in-depth analysis blog post of the Seven Most Alkaline Foods!

For each food I’ve given an intro, nutritional content per 1 cup, a number of free alkaline recipes that I’ve created for this blog or the Alkaline Diet Recipe Book and also a handful of research papers that have been published to validate the benefits stated.

I hope you love this as much as I loved researching and writing it!

What Are The Most High Alkaline Foods?

1. Spinach

ALL leafy greens should be eaten in abundance but spinach is my absolute favourite because it’s easy to buy, easy to use in recipes and salads and is delicious. Baby spinach or fully grown spinach are nutritional powerhouses and are incredibly alkaline.

As with all green foods, spinach is rich in chlorophyll (see more about the health benefits of chlorophyll here), a potent alkaliser and blood builder.

It is also super high in vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin c, vitamin b2, calcium, potassium, vitamin e, dietary fiber….need I go on?

I doubt there is a more all round healthy food on earth and I highly encourage you to eat spinach throughout the day, every day.

Nutrients per 1 Cup

Vitamin K – 1110% RDA
Vitamin A – 337.3% RDA
Manganese – 84% RDA
Folate – 65.7% RDA
Magnesium – 38% RDA
Iron – 35% RDA
Vitamin C – 31% RDA
Vitamin B2 – 27% RDA
Calcium – 25% RDA
Potassium – 23% RDA
Vitamin E – 21% RDA
Fiber – 19% RDA

Energise Alkaline Recipe Containing Spinach

Warm Red Pepper & Spinach Salad

Spinach, Garlic & Tofu Burgers

Alkaline Avo Power Smoothie

Alkaline Raw Soup

Research on Spinach

• Spinach as a powerful antioxidant: Manach C, Scalbert A, Morand C, Rémésy C, Jiménez L. Polyphenols: food sources and bioavailability. Am J Clin Nutr. 2004 May;79(5):727-47. 2004. PMID:15113710.
• Spinach intake and ovarian cancer reduction: Gates MA, Tworoger SS, Hecht JL, De Vivo I, Rosner B, Hankinson SE. A prospective study of dietary flavonoid intake and incidence of epithelial ovarian cancer. Int J Cancer. 2007 Apr 30; [Epub ahead of print] 2007. PMID:17471564.
• Spinach intake and breast cancer: M P Longnecker, P A Newcomb, R Mittendorf, E R Greenberg and W C Willett. Intake of carrots, spinach, and supplements containing vitamin A in relation to risk of breast cancer. 1997. American Association for Cancer Research.
• Spinach and reversing motor and neuronal aging: James A. Joseph1, Barbara Shukitt-Hale1, Natalia A. Denisova1,Donna Bielinski1, Antonio Martin1, John J. McEwen1, and Paula C. Bickford. Reversals of Age-Related Declines in Neuronal Signal Transduction, Cognitive, and Motor Behavioral Deficits with Blueberry, Spinach, or Strawberry Dietary Supplementation. 1999. The Journal of Neuroscience.

2. Kale

Kale is another leafy green beauty that is widely known for its cancer-fighting, cholesterol-lowering, antioxidant-rich, detoxifying goodness.

Less popular than spinach, but only because it has a history of being cooked poorly (like cabbage) – when done right it is absolutely delicious (see recipes below, you’ll thank me).

If you eat kale 2-3 times per week you’ll know it. Like spinach it is massively high in vitamin k, vitamin a and vitamin c and being leafy green it also has a huge chlorophyll content.

The reason it is so powerful against the cancer fight is that kale contains at least four glucosinolates. I don’t want to lose you here by using words like glucosinolates – all you need to know is that as soon as you eat and digest kale, these glucosinolates are really easily converted by the body into cancer fighting compounds.

Also quite amazing for lowering cholesterol, it should be noted that steamed kale is more effective for cholesterol lowering than raw.

Nutrients Per 1 Cup:

Vitamin K: 1327% RDA
Vitamin A: 354% RDA
Vitamin C: 88.8% RDA
Manganese: 27% RDA
Fiber: 12% RDA
Calcium: 11% RDA
Magnesium: 11% RDA
Iron: 9% RDA
Omgega 3: 7% RDA

Energise Alkaline Recipes Containing Kale:

Chickpea & Kale Rolls with Tomato Salsa

Kale & Chickpea Mash

Super Alkaline Kale Salad

Alkaline Chilli Spring Greens

Research on Kale:

• Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.
• Angeloni C, Leoncini E, Malaguti M, et al. Modulation of phase II enzymes by sulforaphane: implications for its cardioprotective potential. J Agric Food Chem. 2009 Jun 24;57(12):5615-22. 2009.
• Bhattacharya A, Tang L, Li Y, et al. Inhibition of bladder cancer development by allyl isothiocyanate. Carcinogenesis. 2010 Feb;31(2):281-6. 2010
• Higdon JV, Delage B, Williams DE, et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis. Pharmacol Res. 2007 March; 55(3): 224-236. 2007.
• Zhang Y. Allyl isothiocyanate as a cancer chemopreventive phytochemical. Mol Nutr Food Res. 2010 Jan;54(1):127-35. 2010.

3. Cucumber

The beauty of cucumber is it’s water content – 95%. That is phenomenal and you won’t find that anywhere else. It’s the daddy of water-content. This of course makes it an incredibly hydrating food to consume, that ALSO contains superb amounts of antioxidants, including the super-important lignans. These highly beneficial polyphenols have more commonly been associated with the cruciferous vegetables, but their content in other veggies such as cucumbers is gaining more and more attention.

Cucumbers contain a right load of lariciresinol, pinoresinol, and secoisolariciresinol (don’t try to pronounce), three lignans that have a huge and very strong history of research in connection with reduced risk of cardiovascular disease as well as several cancer types, including breast, uterine, ovarian, and prostate cancers.

The best thing about cucumber is that they provide the base for practically every alkaline soup, smoothie and juice – giving you a very alkaline, very nutritious base that also tastes great.

In terms of the actual nutrient RDA per serve, cucumbers contain fair amounts of vitamins K and C, and slightly less of vitamin A and the B vitamins. Cucumbers also contain the following alkaline minerals: calcium, iron, phosphorus, potassium, magnesium, selenium, copper, manganese, iron and zinc.

Nutrients per 1 Cup (RDA)

Vitamin K: 23%
Molybdenum: 8%
Vitamin C: 6%
Potassium: 5%
Manganese: 5%
Magnesium: 4%

Energise Recipes Containing Cucumber:

Alkaline Cucumber & Watercress Soup

Alkaline Sushi

Antioxidant Super-Meal

Sweet Chunky Alkaline Shake

pH Boosting Protein Shake

Almond Gazpacho

Research on Cucumber:

• Kumar D, Kumar S, Singh J, et al. Free Radical Scavenging and Analgesic Activities of Cucumis sativus L. Fruit Extract. J Young Pharm. 2010 Oct;2(4):365-8. 2010.
• Milder IEJ, Arts ICW, van de Putte B et al. Lignan contents of Dutch plant foods: a database including lariciresinol, pinoresinol, secoisolariciresinol and matairesinol. Br J Nutr 2005, 93:393-402. 2005.
• Rios JL, Recio MC, Escandell JM, et al. Inhibition of transcription factors by plant-derived compounds and their implications in inflammation and cancer. Curr Pharm Des. 2009;15(11):1212-37. Review. 2009.
• Tang J, Meng X, Liu H et al. Antimicrobial activity of sphingolipids isolated from the stems of cucumber (Cucumis sativus L.). Molecules. 2010 Dec 15;15(12):9288-97. 2010.

4. Broccoli

Broccoli is just a must. If you are serious about living with health, energy and vitality you simply have to eat broccoli, if not on a daily basis, then at least 4 times per week.

Broccoli has been proven over and over and over again to be incredibly powerful in inhibiting cancers, supporting the digestive system, the cardiovascular system, the detoxification processes in the body and also supporting the skin, metabolism, immune system, being an anti-inflammatory and providing ample antioxidants.

Sound good?

Eaten steamed or raw its a hugely alkaline, hugely nutritious food. Please, please, please eat lots and lots of it. Put it in salads, juices, smoothies, soups…steam it with other veggies – you can even roast it if you’re having sunday lunch.

Don’t let a meal go past without thinking to yourself “how could I get some broccoli in here?”

Nutrients Per 1 Cup (as an RDA):

Vitamin C: 135%
Vitamin K: 115%
Folate: 16%
Vitamin A: 14%
Manganese: 10%
Dietary Fiber: 10%
Potassium: 8%
VItamin B6: 8%
Vitamin B2: 7%
Molybdenum: 6%
Phosphorus: 6%
Vitamin B5: 5%
Protein: 5%
Magnesium: 5%
Calcium: 4%
Selenium: 4%
Vitamin E: 4%

Energise Alkaline Recipes Containing Broccoli:

Broccoli & Vegetable Coconut Curry

Spelt Pasta with Broccoli & ALmonds

Mixed Sesame Veggies

Gareth’s Green Smoothie

Spicy Alkaline Summer Soup

Research on Broccoli:

• Broccoli and Cancer Prevention: John W. Finley, Clement Ip, Donald J. Lisk, Cindy D. Davis, Korry J. Hintze, and Phil D. Whanger. Cancer-Protective Properties of High-Selenium Broccoli. Cancer-Protective Properties of High-Selenium Broccoli. 2001. American Chemical Society
• Broccoli and Cardiovascular Disease: Lingyun Wu, M. Hossein Noyan Ashraf, Marina Facci, Rui Wang,Phyllis G. Paterson, Alison Ferrie, and Bernhard H. J. Juurlink. 2004. Dietary approach to attenuate oxidative stress, hypertension, and inflammation in the cardiovascular system. The Proceedings of the National Academy of Sciences
• Broccoli and Cancer Prevention: Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.
• Broccoli and Cancer Prevention: Clarke JD, Dashwood RH, Ho E. Multi-targeted prevention of cancer by sulforaphane. Cancer Lett. 2008 Oct
• Chemo-protection and Broccoli: Konsue N, Ioannides C. Modulation of carcinogen-metabolising cytochromes P450 in human liver by the chemopreventive phytochemical phenethyl isothiocyanate, a constituent of cruciferous vegetables. Toxicology. 2010 Feb 9;268(3):184-90. 2010.

5. Avocado

I eat a LOT of avocado. Not a salad, smoothie or soup goes by without me adding at least 1/2 an avocado per person. I probably eat at least five-seven per week, myself.

Now, I know a lot of people give avocado a bad rep because it is a high-fat food (85% of it’s calories come from fats) – but this is totally insane. These are good fats that will not make you gain weight. If anything, due to the high content of oleic acid (making it an omega 9 fat and very similar to olive oil), it can lower total cholesterol level and raise levels of high-density lipoproteins (HDLs) while lowering low-density lipoproteins (LDLs), also known as the “bad” cholesterol. Oleic acid also slows the development of heart disease, and promotes the production of antioxidants.

These beneficial omega oils also help speed the metabolism, actually leading to weight loss rather than gain.

So now we’re over the fat issue, avocado also contains a wide range of other nutrients that have serious anti-inflammatory, heart health, cardiovascular health, anti-cancer, and blood sugar benefits.

Containing key antioxidants such as alpha-carotene, beta-carotene, lutein, selenium and more – it is a powerful, alkaline, nutrient-dense superfood.

Nutrients Per 1 Cup (as an RDA):

Dietary Fiber: 40%
Vitamin K: 38%
Folate: 30%
Vitamin C: 24%
Vitamin B5: 20%
Potassium: 20%
Vitamin B6: 19%

Energise Alkaline Recipes Containing Avocado:

Alkaline Avocado Power Shake

Raw Avocado Soup

Smooth Avocado & Tofu Dip

Alkaline Quinoa Salad

Spicy Alkaline Summer Soup

Research on Avocado:

• Avocado & Adult Health: Fulgoni V, Dreher M, Davenport A. Avocado consumption associated with better nutrient intake and better health indices in U.S. adults (19+ years): NHANES 2001-2006. Abstract #8514. Experimental Biology, Anaheim, CA. April 28, 2010. 2010.
• Avocado & Cancer: Ding H, Han C, Guo D et al. Selective induction of apoptosis of human oral cancer cell lines by avocado extracts via a ROS-mediated mechanism. Nutr Cancer. 2009;61(3):348-56. 2009.
• Avocado & Cancer: Ding H, Chin YW, Kinghorn AD et al. Chemopreventive characteristics of avocado fruit. Semin Cancer Biol. 2007 May 17; [Epub ahead of print] 2007. 2007.
• Avocado & Inflammation: Rosenblat G, Meretski S, Segal J et al. Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells. Arch Dermatol Res. 2010 Oct 27. [Epub ahead of print]. 2010.

6. Celery

Celery, like cucumber is a favourite because it’s alkaline AND really high water content, so is used very frequently as a base in juices and soups (not so much smoothies as you have to juice it first…and then you have double the washing up).

One of celery’s big benefits is it’s vitamin C level, which has the well known benefits – but two of it’s lesser known nutrients are phthalides which have been shown to lower cholesterol and coumarins which have been shown to inhibit several cancers.

The beauty of vitamin C rich foods are that they help with the most common and most challenging health concerns – they support the immune system, inflammation (so helps with arthritis, osteoporosis, asthma etc), and vitamin C also helps significantly with cardiovascular health.

If you are on a weight loss journey, you’ll also be happy to hear that this alkaline staple contains plenty of potassium and sodium and so is a diuretic – meaning it helps rid the body of excess fluids.

Nutrients Per 1 Cup (as an RDA):

Vitamin K: 37%
Folate: 9%
Vitamin A: 9%
Potassium: 8%
Molybdenum: 7%
Dietary Fiber: 6%
Vitamin C: 5%
Manganese: 5%
Calcium: 4%
Vitamin B2: 3.5%
Vitamin B6: 4%
Magnesium: 3%
Vitamin B5: 3%

Energise Alkaline Diet Recipes Containing Celery:

Vegetable Bean Soup

Bright & Breezy Salad

Alkaline Green Drink

Delicious Refresher Juice

Alkaline Chilli Greens

Research on Celery:

• Celery and Hypertension: Kurl S, Tuomainen TP, Laukkanen JA et al. Plasma vitamin C modifies the association between hypertension and risk of stroke. Stroke 2002 Jun;33(6):1568-73 2002.
• Celery & Cholesterol: Tsi D, Tan BK. The mechanism underlying the hypocholesterolaemic activity of aqueous celery extract, its butanol and aqueous fractions in genetically hypercholesterolaemic RICO rats. Life Sci 2000 Jan 14;66(8):755-67 2000.

7. Capsicum / Bell Pepper / Pepper

The antioxidant superpower, bell pepper is one of my all-time-favourites because it is sweet, crunchy and refreshingly delicious. You can use it in almost any meal raw, grilled, fried, roasted and it is always a winner.

Here are just SOME of the antioxidants bell pepper contains:

• Flavonoids
– luteolin
– quercetin
– hesperidin
• Carotenoids
– alpha-carotene
– beta-carotene
– cryptoxanthin
– lutein
– zeaxanthin
• Hydroxycinnamic Acids
– ferulic acid
– cinnamic acid

Of these, the cartenoids are the most interesting. Impressively beneficial to our health cartenoids are highly researched and get a lot of attention in the health field…and bell peppers contain over 30 different members of the carotenoid nutrient family. The only other food that is close to this is tomato…and all other foods are also-rans.

Bell peppers have shown up in research relating to decreasing the risk of cardiovascular disease, type II diabetes, macular degeneration, cancer, inflammation and more.

Alongside these lesser known or more complex-named antioxidants, bell pepper is one of, if not the best food source of the more common antioxidants: vitamin C, vitamin A and vitamin E.

In fact, bell peppers contain twice as much vitamin C as oranges.

Nutrients Per 1 Cup (as an RDA):

Vitamin C: 195.8%
Vitamin A: 58%
Vitamin B6: 14%
Folate: 11%
Dietary Fiber: 7%
Vitamin E: 7%
Molybdenum: 6%
Vitamin K: 6%
Potassium: 6%
Manganese: 5%
Vitamin B2: 5%
Vitamin B3: 5%
Vitamin B1: 3%
Vitamin B5: 3%
Magnesium: 2%

Energise Alkaline Recipes Containing Bell Pepper:

Sweet Chunky Alkaline Shake

Red Lentils with Bell Pepper

Stuffed Tomatoes with Pepper

Red Pepper & Tomato Soup

Antioxidant Rich Smoothie

Research on Bell Pepper:

• Pepper and Dementia: Devore EE, Grodstein F, van Rooij FJA et al. Dietary antioxidants and long-term risk of dementia. Arch Neurol. 2010 July; 67(7): 819-825. 2010.
• Peppers and Antioxidants: O’Sullivan L, Jiwan MA, Daly T, O’Brien NM et al. Bioaccessibility, uptake, and transport of carotenoids from peppers (Capsicum spp.) using the coupled in vitro digestion and human intestinal Caco-2 cell model. J Agric Food Chem. 2010 May 12;58(9):5374-9. 2010.
• Pepper and Cancer: Ambrosini GL, de Klerk NH, Fritschi L et al. Fruit, vegetable, vitamin A intakes, and prostate cancer risk. Prostate Cancer Prostatic Dis. 2008;11(1):61-6. 2008.

——-

THIS IS REALLY IMPORTANT

I really want you to think about this: If you made a smoothie or juice containing just 1/2 a cup of each of these seven ingredients it would give you:

Vitamin K – 1326% RDA
Molybdenum – 13.5% RDA
Vitamin C – 243% RDA
Potassium – 35% RDA
Manganese – 68% RDA
Magnesium – 32% RDA
Vitamin A – 386% RDA
Fiber – 47% RDA
Calcium – 22% RDA
Iron – 22% RDA
Folate – 66% RDA
Vitamin B2 – 21.5% RDA
Vitamin E – 16% RDA
Vitamin B6 – 22.5% RDA
Vitamin B5 – 15.5% RDA

ALL IN ONE DRINK?

Can you imagine this? Leaving the house every morning having already consumed 243% of your vitamin c intake, 47% of your daily fiber needs, 68% of you manganese and 32% of your magnesium, over 22% of you vitamin B2 – imagine all of the incredible antioxidants? Before you’ve left the house?!

This really is giving you not only huge antioxidants, huge alkalinity, huge chlorophyll, huge detoxification nutrients – but if you want to go really mainstream – its giving you the recommended 5 Veg a Day before 9am!

Please give it a try – have a fresh vegetable juice or smoothie every morning for a week and let me know the effect this has!

——-

Detailed List of Alkaline Foods

I have actually got a really detailed list of all alkaline and acid foods available for a free download here (it also has a beginners guide to the alkaline diet in it).

CLICK HERE to download the alkaline food chart

———

Those are definitely my favourite alkaline foods and those that I’ve chosen to include in my diet on an almost daily basis, and often several times per day.

I promise you, if you include double the amount of these 7 foods than you currently are you will rapidly get towards your health goals.

Enjoy – let me know your thoughts, favourite foods or even recipes below in the comments – I’d love to hear from you!

Ross

(follow Ross on Google+ here)

About Ross Bridgeford

Ross is known as THE Alkaline Diet Expert...especially when it comes to implementation and making the alkaline diet REAL in your life. He has been living, learning, teaching, coaching and loving the alkaline lifestyle since 2004 and has written over 600 articles, alkaline recipes, videos and guides on how to live alkaline and stay alkaline for life. Ross loves life in Brisbane, Australia (although is a proud Englishman) and is healthily-obsessed with nutrition, fitness and Tottenham Hotspur F.C.

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From Energise Alkaline Diet & Natural Health Blog - health news, alkaline diet resources & tips to make you happy! do something nice today...

I am sure to have mentioned this before, but I love Vegetable curries of all types, as they are healthy, mostly alkalising and very versatile too.

I have only discovered this curry a little while ago, but have already cooked it several times, as it is so easy to prepare and tastes delicious. The broccoli, carrots and peas together with the coconut milk and curry powder give this dish an abundance of flavours.

Apart from the great taste, the broccoli, peas and carrots are also very healthy and alkaline, as between them they contain high levels of Vitamin C, dietary fiber, antioxidants and minerals.

We hope you enjoy this tasty curry as much as we do and feel free to mix it up with other vegetables!

Broccoli, Carrots and Peas in Coconut Curry Sauce

Serves 4

Ingredients

500g broccoli
400g carrots
200g peas, fresh or frozen
2 medium sized onions
3 garlic cloves
200ml coconut milk (unsweetened)
200ml yeast-free vegetable stock
1 lemon (unwaxed)
2 tbsp coconut oil
2 tsp curry powder
Optional: Himalayan crystal salt or celtic sea salt
Freshly ground black pepper

Instructions

Peel the onions and cut into small pieces. Peel the garlic cloves and hack into fine pieces. Wash and drain the broccoli and carrots. Separate the broccoli florets from the stem and cut the carrots into thin slices.

Heat 2 tbs of oil in a large frying pan. Gently fry the onion, garlic and curry powder and shortly roast.

Add the broccoli and carrots, season with a little bit of salt and briefly fry. Pour in the coconut milk and stock, season with 1/2 tsp grated lemon peel and cover the pan with a lid. Gently cook for about 12 minutes.

Season the curry with salt, pepper, 1 tbsp lemon juice and curry powder. Quickly bring back to boil and then serve.

Enjoy!

About Ross Bridgeford

Ross is known as THE Alkaline Diet Expert...especially when it comes to implementation and making the alkaline diet REAL in your life. He has been living, learning, teaching, coaching and loving the alkaline lifestyle since 2004 and has written over 600 articles, alkaline recipes, videos and guides on how to live alkaline and stay alkaline for life. Ross loves life in Brisbane, Australia (although is a proud Englishman) and is healthily-obsessed with nutrition, fitness and Tottenham Hotspur F.C.

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From Energise Alkaline Diet & Natural Health Blog - health news, alkaline diet resources & tips to make you happy! do something nice today...

This delicious recipe contains salmon, an oily fish which is rich in the healthy essential fatty acids and which can be included into an alkaline diet.

Broccoli is the other main ingredient, which is a highly alkaline vegetable and rich in dietary fiber, vitamin C and contains multiple nutrients with potent anti-cancer properties. Salmon has got a high protein, high omega-3 fatty acids and high vitamin D content.

Especially salmon is a healthy type of fish, which can be consumed occassionally when you are following the alkaline diet and is a good choice to bring variety into your healthy and alkaline diet.

Salmon Steak with Broccoli

Serves 2

Ingredients

2 x Salmon steaks (about 200g each)
2 tbsp extra virgin olive oil
2 tbsp rapeseed or grapeseed oil
500g broccoli
Handful of fresh parsley
Handful of fresh chives
2 slices of lemon
Juice of 1 lemon
Himalayan Crystal Salt or celtic sea salt
Freshly ground black pepper

Instructions

Mix together the lemon juice and olive oil. Marinate the salmon steaks in there for about 20 minutes. In the meantime wash and drain the broccoli and cut into florets.

Heat the rapeseed or grapeseed oil in a frying pan and fry the salmon at low heat on each side for about 5-8 minutes. Pour the rest of the marinade over the fish and steam for a few minutes. Season with salt and pepper.

In the meantime steam the broccoli florets until they are al dente.

Arrange the salmon and broccoli on a plate. Pour the remaining sauce from the frying pan over the fish and garnish with chives, parsley and slices of lemon.

Enjoy!

About Ross Bridgeford

Ross is known as THE Alkaline Diet Expert...especially when it comes to implementation and making the alkaline diet REAL in your life. He has been living, learning, teaching, coaching and loving the alkaline lifestyle since 2004 and has written over 600 articles, alkaline recipes, videos and guides on how to live alkaline and stay alkaline for life. Ross loves life in Brisbane, Australia (although is a proud Englishman) and is healthily-obsessed with nutrition, fitness and Tottenham Hotspur F.C.

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From Energise Alkaline Diet & Natural Health Blog - health news, alkaline diet resources & tips to make you happy! do something nice today...

It is nice to have an alkaline pasta dish for a change, as this recipe contains spelt pasta, which are fine to be included into an alkaline based diet. The other main ingredients are broccoli and almonds, which are both highly alkaline and tasty too!

This dish is also really easy and quick to prepare, which makes this another great recipe to cook throughout the week when there is limited time to spend in the kitchen.

Spelt is one of the oldest cultivated grains. It is high in fibre, has a higher content of protein and vitamins than wheat and although not gluten free, Spelt can be tolerated by some people with wheat allergies.

Broccoli is high in vitamin C and dietary fiber. It also contains multiple nutrients with potent anti-cancer properties. Almonds contain high levels of manganese, Vitamin E and magnesium.

We hope you enjoy this tasty alkaline spelt pasta dish.

Spelt Pasta with Broccoli and Almonds

Serves 4

Ingredients

800g Broccoli
250g Spelt Pasta
150g Almond flakes
2 Garlic cloves, cut into fine pieces
2 tbsp rapeseed or grapeseed oil
Himalayan Crystal Salt or Celtic Sea Salt
Freshly ground black pepper

Instructions

Bring a large pot with water to boil. Cook the pasta until tender, but make sure they are still ‘al dente’. Wash and drain the broccoli and cut the florets into small pieces. Gently heat the oil in a large frying pan and add the garlic pieces. Quickly fry them, but make sure they do not become too golden, as they will taste bitter otherwise. Add the broccoli and fry with the garlic.

Add a little bit of water and cook until the broccoli becomes tender. Add a little bit more water in the meantime.

In the meantime roast the almond flakes in a different frying pan at medium heat without adding any oil. As soon as the broccoli is tender stir in the pasta. Mix everything well.

Add the almond flakes and season to taste with salt and pepper.

Enjoy!

About Ross Bridgeford

Ross is known as THE Alkaline Diet Expert...especially when it comes to implementation and making the alkaline diet REAL in your life. He has been living, learning, teaching, coaching and loving the alkaline lifestyle since 2004 and has written over 600 articles, alkaline recipes, videos and guides on how to live alkaline and stay alkaline for life. Ross loves life in Brisbane, Australia (although is a proud Englishman) and is healthily-obsessed with nutrition, fitness and Tottenham Hotspur F.C.

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From Energise Alkaline Diet & Natural Health Blog - health news, alkaline diet resources & tips to make you happy! do something nice today...

Here are the ingredients for Gareth Edwards’ delicious and highly alkalising smoothie!

Gareth’s Smoothie Ingredients List:

Juice:

½ cucumber
5 sticks celery
1/8 of a pointed cabbage (chopped)
4 handfuls of spinach or
3 large kale “fronds”
½ lemon (squeezed)

In The Blender:

½ avocado
20-30 g. nuts & seeds (ideally soaked in mineral water, overnight)
½ little gem lettuce – sliced
100 g. chopped broccoli
20-30 g. alfalfa sprouts and / or sunflower seed, lentil sprouts
1 tea spoon flax or hemp oil
2 tea spoons olive oil
Sea or Crystal salt and freshly ground black pepper

Enjoy!

About Ross Bridgeford

Ross is known as THE Alkaline Diet Expert...especially when it comes to implementation and making the alkaline diet REAL in your life. He has been living, learning, teaching, coaching and loving the alkaline lifestyle since 2004 and has written over 600 articles, alkaline recipes, videos and guides on how to live alkaline and stay alkaline for life. Ross loves life in Brisbane, Australia (although is a proud Englishman) and is healthily-obsessed with nutrition, fitness and Tottenham Hotspur F.C.

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From Energise Alkaline Diet & Natural Health Blog - health news, alkaline diet resources & tips to make you happy! do something nice today...

This is a delicious and alkaline vegetable curry with an abundance of oriental flavours.

In my weekly organic vegetable box I recently received a romanesco cauliflower for the first time. I was absolutely amazed by the beautiful looks of it, which looks more like a piece of art than a vegetable. I was even more impressed by its flavours, which is somewhere between a cauliflower and broccoli.

The romanesco cauliflower is part of the brassica family and is low in fat, high in dietary fiber, water, folate, vitamin C and several phytochemicals which are beneficial to human health.

I hope you enjoy this alkaline and flavourful curry!

Romanesco Cauliflower Curry

Serves 2 as a main dish
Serves 4 as a side dish

Ingredients

1 medium sized romanesco cauliflower, cut into florets (if not available you can use cauliflower instead)
1 or 2 large garlic cloves, cut into small pieces
1 red or white onion, chopped
1 tablespoon fresh ginger, cut into small pieces
3 handfuls frozen peas, defrosted
1 handful chopped parsley or fresh coriander
1/2 tablespoon curry powder
1/2 tablespoon garam masala
1 teaspoon grated organic lemon peel
1 tablespoon olive or rapeseed oil
Celtic rock sea salt or himalayan crystal salt
Freshly ground black pepper
Optional: 1 fresh chilli, cut into fine pieces

If served as a side dish cook brown basmati rice as per instructions.

Preheat your oven to gas mark 6 or 200 Celsius. Put the onions, garlic, cauliflower, ginger, lemon peel, garam masala, curry powder, oil, chilli, salt and pepper into a large bowl. Mix all ingredients together and make sure that all vegetables are coated with the oil.

Spread the mixture onto a large baking tray and roast for about 25 minutes whilst turning regularly.

Transfer vegetables into a serving bowl and mix in the peas and fresh parsley or coriander.

Enjoy!

About Ross Bridgeford

Ross is known as THE Alkaline Diet Expert...especially when it comes to implementation and making the alkaline diet REAL in your life. He has been living, learning, teaching, coaching and loving the alkaline lifestyle since 2004 and has written over 600 articles, alkaline recipes, videos and guides on how to live alkaline and stay alkaline for life. Ross loves life in Brisbane, Australia (although is a proud Englishman) and is healthily-obsessed with nutrition, fitness and Tottenham Hotspur F.C.

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