Alkalising Challenge Sample Pages_clone_clone

Tropical GreenSmoothieINGREDIENTS1 cup coconut yogurt½ cup almond milk(or other dairy free alternative)1 cup fresh pineapple, cut into chunks½ cup frozen or fresh mango chunks2-3 handfuls of baby spinach leaves1 tablespoon Morlife Chia SeedsA handful of iceMETHOD1. Add all ingredients to a blender andprocess until smooth. Banana Coco Smoothie INGREDIENTS 1 cup almond milk 1 frozen banana ½ tsp Morlife chia seeds 2 tbsp. coconut milk Natural vanilla essence 1 tbsp. coconut sugar METHOD 1. Add all ingredients to a blender and process until smooth. 2 Alkalise your way to Wellness: The Greens Recipe Book

The quick brown foxjumps over the lazy dogand the chicken crosses Papaya Coconut Smoothie INGREDIENTS ½ ripe papaya ½ cup coconut milk ½ cup almond milk ½ tsp. Morlife chia seeds ½ tsp. honey METHOD 1. Add all ingredients to a blender and process until smooth. 3

“A real crowd-pleaser, this recipe will fast become a family favourite”4 Alkalise your way to Wellness: The Greens Recipe Book

Vegetarian LasagneINGREDIENTS and sprinkle evenly with salt. Flip tablespoons of the oil and the the eggplant and sprinkle the remaining uncooked eggplant.2 small eggplants other side with salt; letsit until 10. While the eggplant cook,2 teaspoons sea salt water beads form on the surface, place 2 tablespoons olive oil,Extra virgin olive oil at least 30 minutes. Meanwhile, parsley, red pepper flakes, andFreshly ground black pepper prepare the sauce. a pinch of salt in a large bowl1 teaspoon finely chopped fresh and stir to combine. Transfer theItalian parsley leaves 3. Heat the oil in a large saucepan seared eggplant to the oil mixture1/4 cup extra-virgin olive oil over medium-high heat. Add and toss. Taste and season with1 medium onion, finely chopped the onion and cook, stirring additional salt as needed.2 garlic cloves, minced occasionally, until translucent, 11. Place the tofu, parsley,1 tablespoon tomato paste about 3 minutes. Add the garlic nutritional yeast (if using), lemon2 x 800g cans tomatoes, diced and cook until fragrant, about 30 zest, lemon juice, and measured1 bay leaf seconds more. salt and pepper in the bowl of a1/4 teaspoon red chilli flakes, plus food processor fitted with a blademore as needed 4. Push the onions and garlic attachment and process until900g soft tofu, drained to one side of the pan and add smooth, about 30 seconds. Taste560g frozen chopped spinach, the tomato paste to the empty and season with more lemonthawed and drained side of the pan. Cook the paste juice, salt, and pepper as needed.1/3 cup Italian parsley leaves, slightly to remove the raw flavour, 12. Transfer to large-size bowl,finely chopped stirring occasionally, about 1 to 2 and stir in defrosted, drained3 tablespoons nutritional yeast minutes. Stir the onions and garlic spinach. Continue tasting until2 lemons (2 teaspoons into the paste to incorporate. you get amount of salt just right.finely grated lemon zest + 2 13. Spread a thin layer of tomatotablespoons freshly squeezed 5. Add the chopped tomatoes, sauce in the bottom of a 30x20cmlemon juice) bay leaf, red pepper flakes, and a baking dish. Place a single layer2 teaspoons salt, plus more as few pinches of salt. of lasagne sheets on top of theneeded sauce. Top the pasta with a1/2 teaspoon freshly ground black 6. Bring the mixture to a boil, then quarter of the tofu filling (aboutpepper, plus more as needed reduce the heat to low, cover, and 1 cup) and spread evenly. Lay a350g dried lasagne sheets, oven simmer for 45 minutes. quarter of the eggplant slices overready the filling. Spread about 1 cup1 cup loosely packed basil leaves 7. Season with additional salt of sauce over the eggplant and(from about 1 bunch) and red pepper flakes as needed; sprinkle with about 1/4 cup of set aside. the basil leaves. Make three moreMETHOD layers of noodles, filling, eggplant, 8. Using paper towels, pat the sauce, and basil, omitting the1. Heat the oven to 175°C and eggplant slices dry on both sides. basil from the top layer.arrange a rack in the middle. 14. Cover with foil and bake for2. Slice the eggplant into 5mm 9. In a large non-stick frying pan, 50 minutes. Uncover and bakethick slices. Place in a single layer heat 1 1/2 teaspoons of the oil until bubbling, about 10 minuteson a flat surface on paper towel over medium-high heat. Add a more. Let cool at least 10 minutes single layer of eggplant to the pan before cutting. and sear on both sides, about 4 minutes total. Taste and season with salt and pepper as needed. Transfer to a plate and repeat, in batches, with another 1 ½ 5

LUNCHES W E E K D AY SThe cost of buying takeaway lunch throughout the week canadd up, plus it’s not always easy to get healthy options. Whynot take the time at home to prepare your own food so that you have a healthy, tasty, cost effective lunch during the working week!



White Bean& Kale RaguINGREDIENTS or two 15-ounce cans cannellini and red onion. Cook until the beans or white beans, drained onion begins to wilt and the garlic2 tablespoons olive oil and rinsed begins to turn golden around the1 bay leaf 1 cup canned diced tomatoes, edges, 3 to 4 minutes.2 cloves garlic, smashed and with their juices 2. Add the kale, salt, and pepper,roughly chopped 1/2 cup vegetable or chicken and cook for another 2 minutes.1/4 teaspoon crushed red pepper stock, or canned low-sodium Then add the white beans,1 small red onion, sliced vegetable or chicken broth tomatoes, and stock. Cover,1 1/2 pounds Tuscan kale, rinsed, Extra-virgin olive oil and cook until the kale is wiltedpatted dry, and cut crosswise into and cooked through, about 151-inch-wide slices METHOD minutes. Taste, and adjust the3/4 teaspoon kosher salt, plus seasoning if necessary.more if needed 1. Heat the olive oil in a large 3. Transfer the ragout to a serving1/4 teaspoon freshly ground sauté pan over medium-high dish, and drizzle it with extra-black pepper, plus more if needed heat. When it is hot, add the bay virgin olive oil to taste. Serve hot.3 1/2 cups cooked white beans, leaf, garlic, crushed red pepper,8 Alkalise your way to Wellness: The Greens Recipe Book

Lunches Weekdays 9

The quick brown foxjumps over the lazy dogand the chicken crosses10 Alkalise your way to Wellness: The Greens Recipe Book