Highly Alkaline Dressings for Vegetables, Salad and Pasta

Sometimes all it takes to make a dish highly alkaline or to boost its alkaline factor is to add a dressing.  All of these dressings are made with low pH levels that prevent them from being acidic.

Citrus Salad Dressing

You could vary the spices in this as a citrus-based lemon is very versatile. Cumin and the more astringent spices go best in this dressing.

1/3 cup fresh lime or lemon juice

¾ cup cold pressed olive oil

1 tablespoon finely minced fresh garlic

½ teaspoon fresh oregano

½ teaspoon dried cumin

two leaves shredded fresh basil

dash of sea salt

dash of cayenne pepper

Put all ingredients in a blender and mix until as smooth as possible.

Low PH Veggie Dressing

You can use this sauce on any kind of vegetable  from sweet potatoes to leafy greens to kale to asparagus spears – whatever is allowed in your Healthy & Active eating plan.

2 whole garlic cloves, peeled’
1/4 teaspoon salt

½ cup chopped fresh parsley

1/3 cup chopped mint leaves

1 tablespoon freshly ground black pepper

1 zested and juiced lemon or juiced lime

1/3 cup cold pressed extra virgin olive oil

Pulse all ingredients in a food processor until smooth

Alkaline Caesar Salad Dressing

This tastes just salty enough that it mimics a real Caesar dressing. The tamari is alkaline but a bit high in sodium so be aware of this if low-sodium is a requirement of your diet.

1/3 cup cold pressed extra virgin olive oil

½ cup of spring water

1 tablespoon of tamari

Juice of ½ lemon

2 chopped dates

2 chopped sun dried tomatoes

3 peeled garlic

Dash of sea salt

Dash of ground black pepper

Dash of chili flakes or cayenne pepper

Whirl all of the ingredients together in a blender until they are completely mixed.

Tofu Dressing

This is not recommended for people who are not supposed to eat soy.

1 cup tofu pieces

3 tablespoons lime juice

5 tablespoons spring water

1 teaspoon stevia

½ teaspoon sea salt

You can also add any herbs or spices you like to this dressing. Good combinations are dill and parsley, rosemary and oregano and chili powder and cumin.

Aside from vegetables and leafy greens these dressings are good with pasta, quinoa and rice.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

Recipes for Alkaline Winter Salads

A winter salad is less leafy, has a little more texture and maybe a touch of added protein. Here are some recipes for salads made of ingredients that are high on the alkalinity scale.

Garlic Avocado Salad

Serves 4

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The avocado gives this dish fattier, comforting tastes while at the same time being an alkaline food. Before making this salad makes sure that, avocados and olive oil are recommended for you.

2 small avocados peeled and cubed                             

5 shallots peeled and chopped

4 tomatoes cubed

1 red bell or yellow bell pepper

2 tablespoons of extra virgin olive oil

1 tablespoon lime or lemon juice

Himalayan sea salt to taste

Ground black pepper, fresh

A pinch of cayenne pepper

Assemble all the peeled and cut vegetables in a medium-sized bowl.  Drizzle with olive oil and citrus juice and add salt and pepper.  Enjoy.

Broccoli and Tofu Salad

Serves 4

Before indulging in this salad, make sure that you are allowed soy, as accorded by your Healthy & Active eating program

1 cup cubed organic tofu or tempeh

3 broccoli flowers

2 finely minced garlic cloves

1 small red pepper finely diced

4 tablespoons cold pressed olive oil

1 teaspoon fresh organic lemon juice

1 tablespoon tamari sauce (or soy sauce if you are allowed)

Combine all ingredients and serve.

Veggies With Pumpkin Dressing

Serves 4

The full-bodied mouth feel of this dressing is due to the pureed pumpkin dressing.  You can commit the potatoes if they are not allowed on your Healthy & Active eating plan.

½ cup diced potatoes or sweet potatoes

½ cup diced celery

½ cup diced carrots

1 large tomato, cubed

½ cup diced broccoli diced

1 cup diced zucchini

1 finely chopped spring onion

To make the pumpkin dressing:

½ cup cool cooked pumpkin

2/3 cup yeast free vegetable stock

1 tablespoon olive oil

2 tablespoons lemon juice

1 tablespoon Dijon-Mustard

Ground sea salt

Fresh ground black pepper

Dash of nutmeg

Boil the potatoes, carrots and celery in the vegetable stocks until firm but not mushy.  Save the stock and set aside.  Mix the vegetables with lemon juice.

Steam the broccoli and zucchini, leaving it a bit crispy.  Put all vegetables in a large bowl and mix well with half of the cooled down stock. Mix the other half in a blender with the pumpkin, lemon juice, oil and mustard until it is a pourable dressing and season with a dash of nutmeg, salt and pepper.

Pour over the vegetables and enjoy your comforting, high alkaline winter salad.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

Nutritious Alkaline One Bowl Meals

There are many alkaline foods that translate well into a one bowl meal. Handier and faster than take-out foods, one bowl meals can be easily packaged in a plastic bowl and taken to work or to the gym.  They are also easy to make ahead of time as they often taste even better on the second day.

As with all of our suggested recipes, be sure to check the ingredients list to make sure that they are beneficial to you according to your Healthy & Active Eating Plan.

Spiced Turnips With Spinach and Tomatoes

Baby turnips

The spinach may not be suitable for you if you have oxalate sensitivities and the turnips may be a bit starchy for individuals with low blood sugar. This is a variation of an Easter Mediterranean recipe.  Baby turnips are rich in fiber, numerous vitamins including B6, calcium and compounds that generate beneficial gut enzymes.

Serves 4

2 cups chopped ripe potatoes

2 cups peeled baby turnips

2 large sliced yellow onions

2 cups baby spinach compressed

1 cup yeast free vegetable stock or organic beef or chicken stock

4 tablespoons olive oil

1 teaspoon paprika

Himalayan sea salt

Freshly ground black pepper

Heat oil in a frying pan and fry the onions until gold. Add the baby turnips, tomatoes, stock and paprika to the pan and simmer until vegetables are soft. Stir in the spinach until wilted and then add coriander, salt and pepper.

You can eat this dish hot or cold.

Cauliflower and Peas Curry

Cauliflower is high in fiber, low in fat and contains Vitamin C, folate and phytochemicals that are good for your health.

Serves 4.

1 cauliflower cut into florets

2 large garlic cloves

1 large chopped red Spanish onion

1 cup fresh peas (but you can use defrosted frozen peas)

¼ cup organic chicken broth

½ cup finely chopped coriander

½ teaspoon curry powder

1.2 teaspoon cumin

1 teaspoon grated lemon or lime peel

1 tablespoon cold pressed olive oil

Himalayan salt

Freshly ground black pepper

Put all of the ingredients, except for he peas. into a large bowl and make sure everything is coated with oil. Spread the mixture in a large roasting tray and roast for about twenty minutes. Transfer the mixture to a bowl and mix with fresh peas.

This goes well over orzo pasta, mixed with soaked chia seeds or basmati rice.

Sweet Potato, Quinoa and Coconut Curry

This highly alkaline stew may not be ideal if you cannot have starch like sweet potatoes.  However sweet potato is great deal more alkaline that a normal potato.

Serves 4.

1 large sweet potato, peeled and cubed

2 cups canned chickpeas drained

½ cup dry quinoa

1 large yellow chopped onion

3 large minced garlic cloves

1 teaspoon coriander

1 teaspoon cumin

2 teaspoons turmeric

1 teaspoon garlic powder

½ teaspoon cayenne

1/8 teaspoon ginger

1/8 teaspoon cardamom

Himalayan salt

Freshly ground black pepper

2 cups coconut milk

1 cup chicken stock

Put the quinoa and chickpeas and heat with stock until they boil and then simmer until softened. 

Heat the coconut oil over medium heat in a skillet and add onion garlic and sauté.  Add all of the spices followed by the chickpea, quinoa ND sweet potatoes mix. 

Add the coconut milk, mix well and allow to boil over high heat. Reduce heat until the milk has condensed into a spicy curry.  It’s great served with a flatbread or pita bread (yeast-free) if it is allowed on your particular Healthy & Active program.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

Recipes for Winter Alkaline Soups

There is nothing quite as comforting as a bowl of warm soup on a frosty winter’s day.  Here are some recipes for soups that are low in inflammatory ingredients and very high in histamine-fighting, nutritious calories. They are also alkaline in nature which they help balance out your body’s pH levels into the neutral zone, keeping you healthier and more resistant to disease during flu season.

Of course, not all of these recipes suit every HAP participants. Try to choose a suit that contains most of your recommended foods for your type.

Broccoli Avocado Cream Soup

Serves 4

Make sure you are allowed to have cruciferous vegetables and the higher fat content found in avocadoes before you make this soup.

To make this soup you will need:

Two to three flowers of broccoli

1 small very ripe avocado

1 very large yellow onion

1 seeded red pepper

1 long celery stalk

2 cup organic yeast-free vegetable broth (or chicken if your HAP diet plan allows it)’

Sprinkle of Cumin

Dash of Black Pepper

Pink Himalayan Sea salt to taste

While the vegetable broth warms up in a pot, chop up the vegetables and let them be cooked to just a bit tender.  Puree them in a bender until the soup is creamy smooth and serve with a crushed dry melba toast, parsley or coriander on top.

Pumpkin and Navy Bean Soup With Sage

Serves 4

Pumpkins are a starch but chock full of vitamin A and the sweet potatoes re chock full of minerals, vitamin B6, potassium and fiber.  If you are not allowed legumes on your diet, this soup may not be for you.  Use fresh ingredients and not canned pumpkin.  Navy beans are also sometimes called White Beans but any kind of white bean, including white kidney beans, are delicious in this soup.

3 cups cubed pumpkin

1 cup cubed sweet potatoes

1 cup white beans

1 large yellow cooking onion

1 tablespoon of cold pressed extra virgin olive oil

1 tablespoon of crumbled fresh sage

6 cups spring water

Himalayan Sea Salt

Fresh ground black pepper

Dice the onions, garlic and sage into very fine pieces. Stir-fry these items in the olive oil for a few minutes.  Add the potatoes and pumpkin and cook for another five minutes.  Add the water and when the vegetables are tender ad the beans, salt and peppers.  Cook until bubbling hot and serve immediately.

A dollop of yogurt with a sprig of dill is a nice garnish for this soup as our toasted croutons or crumbled Melba toast.

Cauliflower Cashew Cream Soup

Serves 4

Cauliflower is a highly nutritional, anti-inflammatory food that is high in dietary fiber, f0late and Vitamin C. If you are not allowed nuts, this recipe may not be for you.

2 tablespoons olive oil

2 cloves of minced garlic

2 cups chopped leeks (white parts only

¼ cup of finely ground cashews or almonds

Finely minced parsley

6 cups organic vegetable or chicken broth

Dash of grated nutmeg

Pink Himalayan sea salt to taste

Freshly Ground Black Pepper

Heat the oil and sauté the garlic, leeks and cauliflower until soft.  Ad the broth and let simmer for a half-an-hour until the cauliflower is tender.

Allow the soup to cool slightly and stir in the nuts.  Pour the soup into a blender and puree until smooth and creamy.  Ladle the soup into bowls and add spices.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

Rules for Optimum Healthy Eating

If you want to reduce inflammation in your body, experience weight loss and be healthier in general it is highly advised that you try the Healthy & Active Lifestyle Program in which a blood profile is taken and the foods that are best for you to consume are provided to you in a list. The blood profiles that are taken in the HAP program are then used to define your metabolic type as well as identify your body’s best fuel sources.

Although you are basically prescribed which foods to eat and which foods to eat for optimum health, here are some general rules for the healthy sourcing and preparation of foods that apply to everyone, no matter what your metabolic type happens to be.

Avoid mature moldy cheeses to halt inflammation.

#1  Avoid eating canned foods. Fresh foods are best always.

#2. Avoid eating ready made meals that you buy prepared in your grocer’s freezer as the older the food, the worse it will be as a source of fuel for you plus older food can trigger histamine reactions and inflammation.

#3 Avoid consuming ripe and fermented foods such as older cheeses, dried fish, alcoholic drinks and yeast products of all kinds.)

#4 The less food is handled by strangers, the healthier it will be for you because it will be less bruised, less contaminated and more likely to be from a local source.

#5  Do not allow meats to linger outside the refrigerator

#6  Make sure your preparation area is always kept clean but not poisonous with applied cleaning products that might have toxins

#7  Make sure all meat that you purchase is as fresh as possible to avoid pathogens

#8   Skin chicken before you cook it to reduce fat and pathogen intake

#9   Spelt and corn-based pasta can be more tolerable for some people and prevent inflammation but be sure to refer to your HAP list of recommended foods to make sure this is true

#10  Drink coconut milk to hydrate yourself but be sure that the coconut milk does not have loads of added sugar. 

#11  Do not try to eat slightly rancid cream cheese or dips as this can cause histamine levels to rise and provoke inflammation

#12  Stick to non-citrus juices that are watered down or served with ice to prevent inflammation reactions in the body

It is also a good idea to avoid foods known to raise histamines and cause bloating and inflammation.  These include -

• Alcohol
• Pickled foods
• Mature and soft cheeses
• Smoked meat products
• Shellfish
• Beans and pulses
• Most nuts but especially walnuts and cashew nuts
• Chocolate and coca
• All wheat based products
• Vinegar

You do need to participate in the HAP to find out what the metabolic types are and how you can be assisted with a recommended eating plan.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.