7 Day Alkaline Diet Plan to Fight Inflammation and Disease

Curried Beets Greens

Ingredients:

• 1 bunch beet greens
• 1/4 cup stems, finely chopped
• 1/2 small onion, finely chopped
• 1 tbsp coconut oil
• 1/2 serrano chili
• 1/2 tsp turmeric
• 3 cloves garlic
• 1/2 tsp chili powder
• 1/2 tsp ground cumin
• 1/4 semolina
• 1 cup water
• pinch of salt (or to taste)
• 1 tbsp lemon juice

Instructions:

1. Heat oil in a skillet over medium heat.
2. Add onions, chili, beet stems and garlic.
3. Cook until the onions are transparent.
4. Add semolina and stir until it smells toasty, about 3 minutes.
5. Stir in turmeric, cumin and chili powder.
6. Add beet greens, water, and salt.
7. Cover and cook 5 minutes, stirring once about halfway through.
8. Uncover, cook for 5 more minutes, stirring often.
9. Sprinkle with lemon juice, stir and serve.

Day 4

Breakfast: Apple and Almond Butter Oats
Snack: one banana
Lunch: Green Goddess Bowl
Snack: a handful of almonds
Dinner: Kale pesto zucchini noodles

Apple and Almond Butter Oats

Ingredients:

• 2 cups oats
• 1 ½ cups coconut milk
• 1/3 cup raw almond butter
• 1 cup grated green apple
• a dash of cinnamon

Directions:

1. Add the oats, coconut milk, and almond butter into a bowl and mix well.
2. Stir in the apple and place in a mason jar with a lid. Refrigerate overnight.
3. The next morning, garnish with cinnamon powder and enjoy.

Green Goddess Bowl

Ingredients for avocado cumin dressing:

• 1 avocado
• 1 tbsp. cumin powder
• 2 limes, fresh squeezed
• 1 cup filtered water
• ¼ tsp. sea salt
• 1 tbsp. extra virgin olive oil
• dash cayenne pepper
• Optional: ¼ tsp. smoked paprika

Ingredients for Tahini Lemon Dressing:

• ¼ cup tahini
• ½ cup filtered water
• ½ lemon, fresh squeezed
• 1 clove minced garlic
• ¾ tsp. sea salt
• 1 tbsp. extra virgin olive oil
• Black pepper to taste

Ingredients for salad:

• 3 cups kale, chopped
• ½ cup broccoli florets, chopped
• ½ zucchini, spiralized
• ½ cup kelp noodles, soaked and drained
• 1/3 cup cherry tomatoes, halved
• 2 tbsp. hemp seeds

Directions:

1. Lightly steam kale and broccoli and set aside.
2. Mix zucchini noodles and kelp noodles and toss with a generous serving of smoked avocado cumin dressing.
3. Add cherry tomatoes and toss again.
4. Plate the steamed kale and broccoli and drizzle them with lemon tahini dressing. Top the greens with the noodles and tomatoes.
5. Sprinkle the whole dish with hemp seeds and serve.

Kale Pesto Zucchini Noodles

Ingredients:

• 1 bunch kale
• 2 cups fresh basil
• 1⁄4 cup extra virgin olive oil
• 1⁄2 cup walnuts
• 2 limes, fresh squeezed
• Sea salt and pepper
• 1 zucchini, noodled (spiralized)
• Optional: garnish with sliced asparagus, spinach leaves, and tomato

Directions:

1. The night before, soak walnuts.
2. Put all ingredients in a blender or food processor, and blend until you get a cream consistency.
3. Add to zucchini noodles and enjoy!

Day 5

Breakfast: Power smoothie
Snack: an avocado
Lunch: Quinoa burrito bowl
Snack: A handful dates
Dinner: Wild rice mushroom and almond risotto

Power Smoothie

Ingredients:

• 2 cups fresh spinach
• 2 cups homemade almond milk
• 1 cup frozen mixed berries
• 1 frozen banana
• ½ tsp. cinnamon
• 1 tbsp. coconut oil
• 2 tbsp. raw almond butter

Directions:

1. Blend spinach and almond milk first.
2. Then add remaining ingredients and blend until smooth.

Quinoa Burrito Bowl

Ingredients:

• 1 cup quinoa
• 2 15-oz cans of black or adzuki beans
• 4 green onions. sliced
• 2 limes, fresh juiced
• 4 garlic cloves, minced
• 1 heaping tsp. cumin
• 2 avocados, sliced
• small handful of cilantro, chopped

Directions:

1. Cook quinoa as per package instructions.
2. While cooking, warm beans over low heat in a large skillet.
3. Stir in onions, lime juice, garlic and cumin and cook for 10-15 minutes.
4. To serve, divide quinoa and top with sliced avocado and fresh cilantro.

Wild Rice Mushroom Risotto

Ingredients:

• 1 Tbsp. extra virgin olive oil
• 1.5 cups chopped celery
• ½ of a yellow onion; chopped
• 2 garlic cloves, minced
• 4 medium white whole mushrooms; sliced
• ½ cup sliced green onions
• 1.5 cups uncooked wild rice
• 2 cups vegetable broth
• Salt and pepper to taste
• ½ cup raw pecan halves,

Instructions:

1. Saute onion, garlic, 1 cup of celery and mushrooms in a medium-large pan, stirring. Cook often until onion and celery is tender.
2. Add in wild rice and broth and bring to a boil.
3. Reduce heat to low-medium and simmer, covered, for 60 minutes or until the rice is tender.
4. Stir at the 30-minute mark.
5. When rice is finished, remove from heat and remove the lid.
6. Add in ½ cup chopped celery and green onions and combine
7. Set oven to 350F and line a baking sheet with parchment paper.
8. Spread out pecans and toast for 8-10 minutes, flipping half way through.
9. Chop finished pecans and add to risotto.
10. Serve and enjoy.

Day 6

Breakfast: Chia breakfast pudding
Snack: ½ cup blueberries
Lunch: Miso soup with fermented tofu
Snack: a handful of macadamia nuts
Dinner: Roasted root vegetables with 4 oz salmon

Chia Breakfast Pudding

Ingredients:

• 1 cup coconut milk
• 4 tbsp. of chia seeds
• ½ tsp. vanilla extract
• ½ tsp. cinnamon
• 1 tbsp. unsweetened shredded coconut flakes
• ¼ cup chopped nuts (almonds, cashews or hazelnuts)

Directions:

1. The night before, combine milk and chia seeds in a mason jar.
2. Add vanilla, cinnamon, and chopped nuts.
3. Cover with lid and shake the mixture to combine.
4. Refrigerate overnight.
5. The next morning, shake and serve. You can add fresh fruit, coconut shreds or more chopped nuts to garnish.

Miso Soup with Fermented Tofu

Ingredients:

• 4 cups water
• 1/2 cup chopped swiss chard or other sturdy green
• 1/2 cup chopped green onion
• 1/4 cup firm fermented tofu, cubed
• 3-4 Tbsp white miso paste
• 1 sheet (1/4 cup) nori, cut into large rectangles

Instructions:

1. Place water in a medium saucepan and bring to a low simmer.
2. Add nori and cook for 5-7 minutes.
3. In the meantime, place 3 Tbsp of miso into a small bowl, add a little hot water and whisk.
4. Then add to the soup and stir.
5. Add remaining ingredients to the pot and cook for another 5 minutes or so.
6. Taste, adjust seasoning and serve warm.

Roasted Root Vegetables

Ingredients:

• Olive oil
• 1 pound red-skinned potatoes, unpeeled, scrubbed, cut into 1-inch pieces
• 1 pound celery root (celeriac), peeled, cut into 1-inch pieces
• 2 onions, cut into 1-inch pieces
• 1 pound rutabagas, peeled, cut into 1-inch pieces
• 1 pound carrots, peeled, cut into 1-inch pieces
• 2 leeks (white and pale green parts only), cut into 1-inch-thick rounds
• 1 pound parsnips, peeled, cut into 1-inch pieces
• 2 tablespoons chopped fresh rosemary
• 1/2 cup olive oil
• 10 garlic cloves, peeled

Instructions:

1. Position 1 rack in bottom third of oven and 1 rack in center of the oven and preheat to 400°F.
2. Coat two baking sheets with olive oil so that the veggies don’t stick.
3. Combine all remaining ingredients except garlic in a very large bowl; toss to coat.
4. Season generously with salt and pepper.
5. Divide vegetable between sheets.
6. Roast 30 minutes, stirring occasionally.
7. Reverse positions of baking sheets and add 5 garlic cloves to each baking sheet.
8. Continue to for about 45 minutes longer, until the vegetables are soft and golden.
9. Serve and enjoy.

Day 7

Breakfast: Quinoa porridge
Snack: a few slices of cantaloupe
Lunch: Mexican quinoa salad
Snack: a handful of dried coconut slices
Dinner: Pumpkin soup

Quinoa Porridge

Ingredients:

• 1 15 oz. can of coconut milk
• 1 tsp. cinnamon
• ½ cup rinsed quinoa
• 1 tsp. chia seeds
• 1 tsp. hemp seeds

Directions:

1. Combine all ingredients except hemp seeds and simmer for 10-15 minutes in a small saucepan until all the liquid is absorbed.
2. Sprinkle with hemp seeds and serve.

Mexican Quinoa Salad

Ingredients:

• 1 (15-ounce) can pinto beans, rinsed and drained
• 1 (15-ounce) can kidney beans, rinsed and drained
• 2 cups cooked quinoa
• 1 (14 ounce) can corn (optional)
• 1 red onion, chopped
• 1/4 cup chopped fresh cilantro
• 1 cup cooked brown rice
• 1 red bell pepper, chopped

Dressing:

• 3/4 cup olive oil
• 1/3 cup red wine vinegar
• 1 tablespoon chili powder, or to taste
• 2 cloves garlic, mashed
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon cayenne pepper, or to taste

Instructions:

1. Mix quinoa, pinto beans, kidney beans, corn, red onion, brown rice, red bell pepper, and cilantro together in a glass container with a lid.
2. Whisk the dressing together and pour over quinoa mixture. Toss to coat.
3. Cover the bowl with a lid and refrigerate at least 2 hours to blend the flavors.
4. Serve and enjoy.

Pumpkin Soup

Ingredients:

• 2 sugar pumpkins (450 g pumpkin puree)
• 2 shallots, diced
• 3 cloves garlic, minced
• 2 cups vegetable broth
• 1 cup light coconut milk
• 2 Tbsp maple syrup or honey
• 1/4 tsp each sea salt, black pepper, cinnamon, nutmeg

Instructions:

1. Preheat oven to 350 degrees F (176 C) and line a baking sheet with parchment paper.
2. Using a sharp knife, cut off the tops of two sugar pumpkins and then halve them. Use a sharp spoon to scrape out all of the seeds and strings.
3. Brush the flesh with oil and place face down on the baking sheet.
4. Bake for 45-50 minutes or until a fork easily pierces the skin.
5. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.
6. Add 1 Tbsp olive oil, shallot and garlic to a large saucepan over medium heat. Cook for 2-3 minutes.
7. Add remaining ingredients, including the pumpkin, and bring to a simmer.
8. Transfer soup to a blender to puree. Pour mixture back into the pot.
9. Continue cooking over medium-low heat for 5-10 minutes and adjust seasonings as needed.
10. Serve hot.

After trying this 7-day alkaline diet plan, get creative to eat more alkaline foods. You can an extensive list of what to eat here. As with any other diet, make sure to get plenty of exercise, sleep, and water over the week.