Without doubt, maintaining a healthy pH is pivotal for an optimal health. The acidity or alkalinity is measured on a 0-to-14-scale. The more acidic a substance or a solution is, the lower the pH and vice versa, the more alkaline it is, the higher the number.
Keeping an optimal pH is also necessary to help fight off diseases. This is because they spread and grow in acidic environment. An acidic body is therefore the ideal ground for the growth of fungus, mold, yeast, and bacteria. Unfortunately, cancer is also known to thrive in an overly acidic body.
This is why experts recommend following a nutritious diet which is 75 to 80 percent consisted of alkaline foods and has a minimal presence of acidic foods. If you want to learn more important information about how to start an alkaline diet, continue reading the article.
How to Follow an Alkaline Diet?
In order to eat an alkaline diet, you need to increase the consumption of fruits and veggies. Opt for 8 servings of fresh fruits and veggies per day for optimal alkalinity.
Reduce the intake of grains, dairy, and meat which are known to contribute to the body’s acidity. Below, check out the most alkaline fruits and veggies:
- Asparagus
- Artichoke
- Broccoli
- Dates
- Figs
- Beets
- Fennel
- Cauliflower
- Lemon
- Spinach
- Kale
- Watercress
Make sure you stay away from or minimize the intake of the following foods:
- Refined sugar
- Processed foods
- Meats
- Dairy
- Eggs
- Alcohol
- Grains
- Alcohol
- Soy
- Hydrogenated oils
- Margarine
3-Day Alkaline Diet Menu
Day 1
Breakfast
Chia and strawberry quinoa
To prepare it, you need:
A cup of cooked quinoa
5 tbsp of chia seeds
1 ½ cup of coconut milk
½ cup of strawberries
2 dates, pitted
2 tbsp of shredded coconut flakes and 2 tbsp of chopped almonds
In the evening, cook the quinoa and make a puree from coconut milk and dates with the blender. Then, transfer the puree a jar and add the chia seeds. Mix well and then close the jar. Keep it in the fridge. In the morning, put a spoon or two of the jar mixture in the bowl, quinoa, and chia seeds.
Snack
An orange
Sweet and savory salad with cucumber and avocado
To prepare this salad, here’s what you need:
One butter lettuce head
½ cucumber, sliced
A pomegranate, seeded
An avocado, cubed
1/3 cup of pistachios, chopped
For the dressing:
¼ cup of ACV
½ cup of virgin olive oil
A garlic clove
Preparation: Tear the lettuce into smaller bits into a bowl. Add the remaining ingredients. Pour the dressing at the end. Enjoy.
Lunch
Roasted parsnips and sweet potatoes
You will need:
1 ¼ pounds of parsnips
1 ¼ pounds of sweet potatoes, cut
2 tbsp of olive oil
Salt and pepper
2 tbsp of maple syrup
A tbsp of Dijon mustard
Parsley, chopped
Preparation:
Turn on the oven to 450 degrees. While it heats up, peel and cut the parsnips and throw them on a baking sheet together with the sweet potatoes. Sprinkle salt and pepper and oil. Roast until golden and soft, around half an hour.
Put them in a bowl. In another bowl, mix the mustard and maple syrup. Pour the blend over the veggies. Mix and sprinkle with parsley. Enjoy!
Day 2
Breakfast
Vegan apple parfait
You will need:
½ cup of raw cashews, soaked
½ cup of coconut milk, sugar free
½ tsp of vanilla extract
A cup of apple, chopped
1/3 cup of rolled oats
A tbsp of hemp seeds
Mix the cashews, coconut milk, and vanilla using a blender. Once smooth, put it at the bottom of a small cup. Then, place the apples, and the hemp seeds and oats on the top.
Snack
Avocado wrap
Butter lettuce
½ avocado
A tsp of basil, chopped
A handful of spinach
A tsp of cilantro, chopped
¼ red onion, diced
A tomato, sliced
Salt and pepper
Spread the avocado onto the leaf, add the toppings, and fold in half. Enjoy.
Lunch
Kale pesto pasta
Dinner
Brussels sprouts with Red Peppers
You will need:
1 ½ pounds of Brussels sprouts
4 tbsp of olive oil
Salt
A medium red bell pepper, chopped
2 garlic cloves, minced
A tbsp of lemon zest
2 tbsp of mint, chopped
Preparation: Trim and chop the Brussels and put them aside in a large bowl. Add a tbsp of olive oil and sprinkle salt. Preheat the oven to 400 degrees. Line a baking sheet with parchment paper.
In a cast iron skillet, warm up 2 tbsp of olive oil and add Brussels sprouts in one layer. Cook until they become brown, 3 to 5 minutes. Then, put them in the baking sheet and roast until tender for approximately 10 minutes.
Heat the remaining oil in the cast and add the red pepper. Stir and cook for 5 minutes. Add the garlic and mix for a minute more. Now, transfer the Brussels sprouts to the pan and the mint, lemon zest, and pepper. Mix and cook for a bit. Then, remove from the heat and serve.
Day 3
Breakfast
Berry purple smoothie
You will need:
2 cups of spinach
2 cups of almond milk
A cup of berries and strawberries
A banana, peeled
4 tbsp of almond butter
A tbsp of chia seeds
Preparation: First, blend the spinach and almond milk. Then, add the other ingredients except the chia and blend. Once smooth, add them too and blend at low speed. Allow the chia seeds to expand for several minutes and then transfer the smoothie in a glass.
Snack
A mango
Lunch
Chicken sesame noodle salad
For the salad, here’s what you need:
4 oz of brown rice noodles
A lb of boneless chicken breasts
5 cups of spinach
3 carrots, cut
3 bell peppers, cut
A cup of cilantro leaves, chopped
4 green onions, chopped
½ cup of cashews and peanuts
For the dressing, this is what you need:
½ cup of coconut oil
2 garlic cloves
1/3 cup of soy sauce
¼ cup of white vinegar
2 tbsp of water
2 tbsp of honey
A tbsp of ginger, minced
2 tbsp of sesame oil
Lime juice, several squeezes
¼ cup of peanut butter
Preparation:
Soak the rice noodles in cold water and turn on the oven to 400 degrees. Blend the ingredients for the dressing. Then, put the chicken in a plastic bag and use ½ cup of peanut butter to marinate it for 15 to 30 minutes.
Add the peanut butter in the blender, mix, and put aside. Put the veggies in a bowl and bake the chicken for 15 minutes. Allow it to cool down for 10 minutes before you slice and add it to the blend.
Now, drain the noodles and cook them in a pan over heat. Add a bit of dressing and oil. Toss until they soften. If needed, add water. Transfer them in a bowl with the veggies and chicken.
For garnish, add the cilantro and cashews. Serve and enjoy.
Snack
A handful of dried apricots
Dinner
Roasted salmon and sweet potatoes with curried beets and greens
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