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Fruit and Vegetable Recipes

Alkaline-Diet-Health- Recipes

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By: Laura Wilson

wwwL.aLuarauWrailRsoimnOmnelinr.ec.coomm

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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 28. Spanish Hot Dish Dinner 29. Veggie Delight Smoothie 30. Very Veggie Salad

"I hope you enjoy these recipes! I have seen so many health benefits from eating a more alkaline

diet over the years and so have my coaching clients, who have successfully lost and kept off

excess weight and in many cases reversed serious disease. Enjoy!"

- Laura Rimmer (n?e Wilson), Nutritionist, Online Health Coach, Author of 'The Alkaline 5 Diet', Speaker, Podcast Host

of 'Eternal Health'





 Recipes

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 1 Tbsp lemon juice 1/3 cup low-fat mayonnaise

3 (medium) unpared and diced apples 1/2 cup raisins

Directions: Combine all ingredients. Chill thoroughly. Serve on salad greens.

Nutrition Facts

Apple Carrot Salad Serving size 1/6 recipe

Amount Per Serving

Calories 110

Calories from Fat 10

Total Fat 1g Saturated Fat 0g

Cholesterol 0mg Sodium 140mg Total Carbohydrate 25g Dietary Fiber 3g Sugars 20g

% Daily Value (DV)*

2% 0% 0% 6% 8% 12%

Protein 1g

Vitamin A Vitamin C Calcium Iron

45% 10%

2% 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange** Carbohydrates: 0 Meat: 0 Fruit: 1 Vegetable: 0 Milk: 0 Fat: 0 Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

For a 21-day plant-based alkaline meal plan and recipes, check out my acclaimed book The Alkaline 5 Diet



Apple Carrot Salad

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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 celery stalk, peeled and chopped 1 tsp prepared mustard 6 slices whole wheat bread 6 slices tomato

1 medium apple chopped 1/4 cup low fat vanilla yogurt 1 tsp honey 6 lettuce leaves

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

Amount Per Serving

Calories 330

Calories from Fat 30

Total Fat 4g Saturated Fat 1g

Cholesterol 35mg Sodium 370mg Total Carbohydrate 37g Dietary Fiber 6g Sugars 14g

% Daily Value (DV)*

5% 5% 12% 15% 12% 24%

Protein 38g

Vitamin A Vitamin C Calcium Iron

40% 20% 15% 20%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange** Carbohydrates: 2 Meat: 4 Fruit: 0 Vegetable: 0 Milk: 0 Fat: 0 Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Apple Tuna Sandwich

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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 1 tsp grated lime peel 1 Tbsp fresh chopped basil leaves 1/4 tsp salt 1 10 oz package mixed baby greens 4 grapefruit 2 star fruits, sliced

2 Tbsp raspberry vinegar 1 Tbsp fresh lime juice 1/2 tsp dry mustard 1/4 tsp pepper 4 kiwi, peeled and sliced in half rounds 2 cups sliced strawberries 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 Serving size 1/8 recipe

Amount Per Serving

Calories 150

Calories from Fat 45

Total Fat 5g Saturated Fat 1g

Cholesterol 0mg Sodium 85mg Total Carbohydrate 29g Dietary Fiber 10g Sugars 17g

% Daily Value (DV)*

8% 3% 0% 4% 10% 40%

Protein 3g Vitamin A Vitamin C Calcium Iron

35% 240%

6% 6%

Diabetic Exchange** Carbohydrates: 0 Meat: 0 Fruit: 2 Vegetable: 0 Milk: 0 Fat: 1 Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Avocado Fruit Salad

For a 21-day plant-based alkaline meal plan and recipes, check out my acclaimed book The Alkaline 5 Diet

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