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.