Fruit and Vegetable Recipes - Alkaline Diet Health Tips

38 Pages·2016·0.75 MB·English

Fruit and Vegetable Recipes
www.Alkaline-Diet-Health-Tips.com
www.AlkalineDietHealthTips.com Recipes
&
By: Laura Wilson
www.LauraWilsonOnline.com
www.LauraRimmer.com
www.AlkalineDietHealthTips.com 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
"I hope you enjoy these recipes! I have seen so
28. Spanish Hot Dish Dinner
many health benefits from eating a more alkaline
29. Veggie Delight Smoothie
diet over the years and so have my coaching
30. Very Veggie Salad clients, who have successfully lost and kept off
excess weight and in many cases reversed
serious disease. Enjoy!"
- Laura Rimmer (née Wilson), Nutritionist, Online Health
Coach, Author of 'The Alkaline 5 Diet', Speaker, Podcast Host
of 'Eternal Health'
www.LauraRimmer.com
fruitsandveggiesmatter.gov
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1. Apple Carrot Salad
Recipe Summary:
Preparation time: 10 minutes
Number of Servings: 6
Cups of Fruits and Vegetables per Person: 0.5
Ingredients:
1 cup shredded carrot 3 (medium) unpared and diced apples
1 Tbsp lemon juice 1/2 cup raisins
1/3 cup low-fat mayonnaise
Directions:
Combine all ingredients. Chill thoroughly. Serve on salad greens.
Nutrition Facts
Apple Carrot Salad
Serving size 1/6 recipe Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving Meat: 0
Calories 110 Calories from Fat 10 Fruit: 1
Vegetable: 0
% Daily Value (DV)* Milk: 0
Total Fat 1g 2% Fat: 0
Saturated Fat 0g 0% Other: 0
Cholesterol 0mg 0% ** Diabetic exchanges are calculated based on
Sodium 140mg 6% the American Diabetes Association Exchange
System. This site rounds exchanges up or
Total Carbohydrate 25g 8% down to equal whole numbers. Therefore,
Dietary Fiber 3g 12% partial exchanges are not included
Sugars 20g
For a 21-day plant-based alkaline meal
Protein 1g plan and recipes, check out my
acclaimed book The Alkaline 5 Diet
Vitamin A 45%
Vitamin C 10% www.alkaline5diet.com
Calcium 2%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
fruitsandveggiesmatter.gov Apple Carrot Salad 1
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2. Apple Tuna Sandwich
Recipe Summary:
Preparation time: 10 minutes
Number of Servings: 3
Cups of Fruits and Vegetables per Person: 0.75
Ingredients:
2 6 oz cans unsalted tuna in water, drained 1 medium apple chopped
1 celery stalk, peeled and chopped 1/4 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 1/2 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 Facts
Apple Tuna Sandwich
Serving size 1 sandwich Diabetic Exchange**
Carbohydrates: 2
Amount Per Serving Meat: 4
Calories 330 Calories from Fat 30 Fruit: 0
Vegetable: 0
% Daily Value (DV)* Milk: 0
Total Fat 4g 5% Fat: 0
Saturated Fat 1g 5% Other: 0
Cholesterol 35mg 12% ** Diabetic exchanges are calculated based on
Sodium 370mg 15% the American Diabetes Association Exchange
System. This site rounds exchanges up or
Total Carbohydrate 37g 12% down to equal whole numbers. Therefore,
Dietary Fiber 6g 24% partial exchanges are not included
Sugars 14g
Protein 38g
Vitamin A 40%
Vitamin C 20%
Calcium 15%
Iron 20%
* Percent Daily Values are based on a 2,000 calorie diet.
fruitsandveggiesmatter.gov Apple Tuna Sandwich 2
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3. Avocado Fruit Salad
Recipe Summary:
Preparation time: 10 minutes
Number of Servings: 8
Cups of Fruits and Vegetables per Person: 1.5
Ingredients:
1-1/2 Tbsp olive oil 2 Tbsp raspberry vinegar
1 tsp grated lime peel 1 Tbsp fresh lime juice
1 Tbsp fresh chopped basil leaves 1/2 tsp dry mustard
1/4 tsp salt 1/4 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 1/2 ripe avocado, seeded and peeled (1/2
sliced into 8 portions, 1/2" 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 Facts
Avocado Fruit Salad
For a 21-day plant-based alkaline meal
Serving size 1/8 recipe Diabetic Exchange** plan and recipes, check out my acclaimed
Carbohydrates: 0 book The Alkaline 5 Diet
Amount Per Serving Meat: 0
Calories 150 Calories from Fat 45 Fruit: 2 www.alkaline5diet.com
Vegetable: 0
% Daily Value (DV)* Milk: 0
Total Fat 5g 8% Fat: 1
Saturated Fat 1g 3% Other: 0
Cholesterol 0mg 0% ** Diabetic exchanges are calculated based on
Sodium 85mg 4% the American Diabetes Association Exchange
System. This site rounds exchanges up or
Total Carbohydrate 29g 10% down to equal whole numbers. Therefore,
Dietary Fiber 10g 40% partial exchanges are not included
Sugars 17g
Protein 3g
Vitamin A 35%
Vitamin C 240%
Calcium 6%
Iron 6%
fruitsandveggiesmatter.gov Avocado Fruit Salad 3
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* Percent Daily Values are based on a 2,000 calorie diet.
fruitsandveggiesmatter.gov Avocado Fruit Salad 4
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4. Baba Ghanoush (Eggplant Dip)
Recipe Summary:
Preparation time: 1 hour, 30 minutes
Number of Servings: 8
Cups of Fruits and Vegetables per Person: 0.75
Ingredients:
2 large eggplants (1 1/4 lbs) 2 Tbsp tahini
4 cloves garlic, peeled and crushed 3 Tbsp fresh lemon juice or more to taste
4 Tbsp cold water 1/4 tsp salt
1/8 tsp freshly ground black pepper 1/2 tsp olive oil
1 cup chopped tomato 1/2 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 500°F. 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 Facts For a 21-day plant-based alkaline
meal plan and recipes, check out my
Baba Ghanoush (Eggplant Dip) acclaimed book The Alkaline 5 Diet
Serving size 1/8 of recipe Diabetic Exchange**
Carbohydrates: 0 www.alkaline5diet.com
Amount Per Serving Meat: 0
Calories 70 Calories from Fat 25 Fruit: 0
Vegetable: 2
% Daily Value (DV)* Milk: 0
Total Fat 3g 4% Fat: 0
Saturated Fat 0g 0% Other: 0
Cholesterol 0mg 0% ** Diabetic exchanges are calculated based on
Sodium 80mg 3% the American Diabetes Association Exchange
System. This site rounds exchanges up or
Total Carbohydrate 11g 4% down to equal whole numbers. Therefore,
Dietary Fiber 5g 20% partial exchanges are not included
Sugars 4g
Protein 2g
Vitamin A 4%
Vitamin C 15%
fruitsandveggiesmatter.gov Baba Ghanoush (Eggplant Dip) 5
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Calcium 4%
Iron 4%
* Percent Daily Values are based on a 2,000 calorie diet.
For a 21-day plant-based alkaline meal
plan and recipes, check out my
acclaimed book The Alkaline 5 Diet
www.alkaline5diet.com
fruitsandveggiesmatter.gov Baba Ghanoush (Eggplant Dip) 6
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5. Bean Gazpacho
Recipe Summary:
Preparation time: 25 minutes
Number of Servings: 6
Cups of Fruits and Vegetables per Person: 1
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
1/2 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 Facts
Bean Gazpacho
Serving size 1/6 of recipe Diabetic Exchange**
Carbohydrates: 2
Amount Per Serving Meat: 1
Calories 290 Calories from Fat 30 Fruit: 0
Vegetable: 3
% Daily Value (DV)* Milk: 0
Total Fat 4g 5% Fat: 0
Saturated Fat 1g 3% Other: 0
Cholesterol 0mg 0% ** Diabetic exchanges are calculated based on
Sodium 180mg 8% the American Diabetes Association Exchange
System. This site rounds exchanges up or
Total Carbohydrate 53g 18% down to equal whole numbers. Therefore,
Dietary Fiber 15g 60% partial exchanges are not included
Sugars 13g
Protein 14g
Vitamin A 20%
Vitamin C 130%
Calcium 10%
Iron 25%
* Percent Daily Values are based on a 2,000 calorie diet.
fruitsandveggiesmatter.gov Bean Gazpacho 7
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6. Black Bean Gazpacho
Recipe Summary:
Preparation time: 6 hours
Number of Servings: 6
Cups of Fruits and Vegetables per Person: 2
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 1/4 cup sliced green onions
3 cups no added salt tomato juice 2 Tbsp lime juice
2 Tbsp red wine vinegar 2 tsp Tabasco sauce
1/2 tsp low sodium Worcestershire sauce 1 garlic clove, minced
2 15oz cans low sodium black beans, rinsed 1/4 cup fat free sour cream
and drained
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 Facts
Black Bean Gazpacho
Serving size 1/6 of recipe Diabetic Exchange**
Carbohydrates: 1
Amount Per Serving Meat: 0
Calories 140 Calories from Fat 5 Fruit: 0
Vegetable: 2
% Daily Value (DV)* Milk: 0 For a 21-day plant-based alkaline meal
Total Fat 1g 1% Fat: 0 plan and recipes, check out my
acclaimed book The Alkaline 5 Diet
Saturated Fat 0g 0% Other: 0
Cholesterol 0mg 0% ** Diabetic exchanges are calculated based on www.alkaline5diet.com
Sodium 340mg 14% the American Diabetes Association Exchange
System. This site rounds exchanges up or
Total Carbohydrate 33g 11% down to equal whole numbers. Therefore,
Dietary Fiber 9g 36% partial exchanges are not included
Sugars 10g
Protein 8g
Vitamin A 45%
Vitamin C 180%
Calcium 10%
Iron 15%
* Percent Daily Values are based on a 2,000 calorie diet.
fruitsandveggiesmatter.gov Black Bean Gazpacho 8