Strengthening the immune system E-Book

Astrid Olsson

• Herausgeber: tredition
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 64

Veröffentlichungsjahr: 2023

Beschreibung

100% Recipes - 0% Talk - The Olsson Promise If you like delicious recipes, you've come to the right place - no talking, just delicious dishes. Ideal for those who want to contribute to strengthening the body's immune system with the help of alkaline nutrition, without sacrificing eating pleasure. One book - over 90 recipes - alkaline and good for the body - 100% taste. Cooking alkaline and supporting the immune system in the process? That's possible! To strengthen the body's defences through nutrition, all you need are the right ingredients and recipes. This book helps with a colourful selection of different dishes. The enjoyable basic cuisine: Try numerous, original recipe ideas. Conjure up delicious snacks, drinks, soups and main dishes in no time at all. How about a papaya salad for in between meals? Fancy a raspberry smoothie with almond milk? Looking for tasty main course ideas for spontaneous visitors that remain alkaline? Do you want something tasty for your packed lunch at work...? ...or do you just want to relax and enjoy the freshly cooked food with your loved ones without having to accept any compromises in terms of health? Get it now and strengthen your defences in an alkaline way! On to new, alkaline dishes - This is what awaits you: Many recipes, so there is something for everyone. Healthy eating and unrestricted enjoyment no longer have to be mutually exclusive. No more ordinary snacks - snacks can also be alkaline. Even novice cooks can easily follow the majority of the recipes - without the dishes being too "simple". What are you waiting for? Get started right away! Alkaline recipes as a contribution to maintaining and strengthening the body's own defences are the ideal kitchen companion. Quick - Delicious - Alkaline

Leseprobe

Salads

Sweet potato, almond and soya bean salad

Alkaline Chilli Lemon Coconut Dressing

Tomato salad with alfalfa

Spinach salad with tofu and avocado

Thai Cabbage Salad Alkaline Style

Pomegranate salad with mint

Avocado-grapefruit-raisin salad

Acid-reduced cucumber salad with sultanas and coconut

Quinoa-avocado-cucumber salad

Papaya salad

Bean and cucumber salad

Quinoa coconut salad

Apple and celeriac salad

Artichoke salad

Quinoa salad with cucumber and a dash of coconut milk

Strawberry and spinach salad

Summer vegetable salad

Taco salad with sunflower seeds and cashew salsa

Beetroot salad with rocket salad

Drinks and smoothies

Carrot-Ginger Protein Smoothie

Coconut-avocado-coriander smoothie

Spinach-pineapple-coconut smoothie

Pear-fennel juice

Almond-peach smoothie

Spinach, cherry and chia smoothie

Coconut juice with grapefruit

Green tea with grapefruit, spinach and avocado

Cucumber-Mint-Melon Smoothie

Coconut-maple drink

Fennel-ginger-cress juice

Watermelon smoothie

Japanese green tea smoothie

Cucumber-Ginger Smoothie

Almond-melon smoothie

Beetroot juice mixture

Lunchtime smoothie with avocado

Refreshing mint smoothie

Avocado-Alfalfa Sprout Smoothie

Homemade Almond Milk Drink

Spinach-grapefruit juice

Raspberry smoothie with almond milk

Tropical spicy smoothie

Simple banana shake

Energy boost smoothie

Soups and Co.

Spicy avocado soup with yoghurt and jalapeno

Dill coconut celery soup

Light broth with carrots and leeks

Tomato soup with leek and coconut

Ginger soup with carrots

Cold blueberry soup

Cold carrot and tomato soup

Apple-pumpkin soup

Quinoa gazpacho

Cream of potato and broccoli soup

Low-acid tomato soup

Breakfast ideas

Coconut Porridge with Amaranth Seeds

Alfalfa avocado breakfast

Avocado Flaxseed Soy Sprout Muesli

Quinoa Coconut Cinnamon Bowl

Simple low-acid fruit yoghurt

Apple breakfast side dish with coconut oil

Vegan porridge with coconut and chia seeds

Cinnamon-Apple-Oat- Mix

Paleo Almond Porridge

Buckwheat-Banana-Porridge

Millet-oat muesli with pumpkin seeds and almonds

Millet-honey porridge

Chocolate Porridge

Sesame-Hazelnut- Breakfast

Alternatives to Conventional, Snacks and Desserts

Panna cotta the alkaline way

Low-acid ice cream with coconut

Chia seed snack with coconut blueberries from the blender

Low-acid sandwich with walnuts

Avocado bean and carrot sandwich

Courgette hummus

Almond flour dough based pizza

Tacos alkaline style with sweet potatoes

Wraps alkaline style

Coconut-apple-cocoa delight with chia seeds

Acid-reduced jam

Fried banana

Paprika hummus

Homemade banana bread

Avocado chocolate mousse

Berry pancakes alkaline style

Acid-reduced burger

Homemade vegan mayonnaise

Homemade hummus

Zoodles with homemade pesto

Main courses and other

Garlic with mushrooms

Oven bananas with cinnamon

Paleo sweet potatoes with kale salad

Stewed Tomato Zucchini Base Cure

Simple ratatouille

Vegetables with honey-soy seed dressing

Low-acid vegetable curry with tofu

Vegan bean chili with celery

Spicy courgette noodles with chickpeas

Fine sweet potato wedges

Sweet potato curry with chickpeas

Potatoes with avocado

Quick Quinoa Bowl

Pea risotto

Salads

Sweet potato, almond and soya bean salad

Servings: 4

Preparation time: 10 minutes plus resting time

Note: For a homemade alkaline mayonnaise, mix 2 tbsp. almond paste, 1 tbsp. mustard, 150 ml water, ½ tsp salt, a pinch of pepper and the juice of half a lemon in a blender for about ten seconds. Gradually add 250 ml coconut oil and continue mixing. The mixture becomes firmer over time and can be used as mayonnaise. If you use commercially available mayo, the salad will "only" have a slightly alkaline effect.

Ingredients:

• 400 g sweet potatoes, boiled, diced

• 100 g bean sprouts

• 2 red peppers, chopped

• 1 onion, diced (alternatively more basic: spring onion)

• A few rocket leaves

• 30 g almonds

• 120 ml mayonnaise (check for additives or prepare yourself)

• Juice of one lemon

• 2 tbsp. olive oil

• 1 pinch of pepper

• 1 pinch of salt

Preparation:

1. Mix the ingredients in a salad bowl.

2. Add mayo, olive oil, lemon juice and spices.

3. Mix well and leave to rest in the fridge for three hours.

4. Serve and enjoy.

Alkaline Chilli Lemon Coconut Dressing

Servings: For a large salad or as a dip.

Preparation time: 10 minutes

Note: Surprisingly alkaline and delicious. Almond milk can also be used instead of coconut milk.

Ingredients:

• 2 chillies, fresh

• 120 ml extra virgin olive oil

• 3 tbsp. lemon juice

• 1 tbsp. lime juice

• A handful of peppermint leaves, finely chopped

• 3 tbsp. coconut milk

• 1 pinch of salt

• 1 pinch of pepper

Preparation:

1. Peel the chilli. Remove the seeds.

2. Chop the chilli and mix with the lemon/lime juice, coconut milk, mint and olive oil.

3. Add salt and pepper.

4. Drizzle over the salad to be garnished with it.

Tomato salad with alfalfa

Servings: 4

Preparation time: 10 minutes

Note: Alfalfa belongs to the alkaline foods. Can be substituted with radish sprouts if alfalfa is not available around the corner as an "exotic ingredient".

Ingredients:

• 1 spring onion, thinly sliced

• 5 tomatoes, sliced

• 2 cucumbers, peeled, spiralised or thinly sliced

• 6 basil leaves

• 50 g alfalfa sprouts

• 1 pinch of salt

• 1 pinch of pepper

• Juice of one lemon

• 1 tablespoon avocado oil

Preparation:

1. Mix all the ingredients together well in the salad bowl.

2. Serve.

Spinach salad with tofu and avocado

Servings: 2

Preparation time: 20 minutes

Note: Spinach cannot be overrated in an alkaline diet.

Ingredients:

• 400 g spinach leaves, chopped

• 1 avocado, diced

• 1 peach, pitted and sliced

• 200 g tomatoes, chopped

• A handful of almonds

• 2-4 thin slices of tofu

• 2 tbsp. olive oil

• Juice of one lemon

• 1 pinch of pepper

• 1 pinch of salt

Preparation:

1. Mix the ingredients in a bowl.

2. Drizzle with olive oil and lemon juice.

3. Add salt and pepper.

4. Enjoy.

Thai Cabbage Salad Alkaline Style

Servings: 4

Preparation time: 20 minutes

Note: The coconut milk should never be replaced by almond milk or even cow's milk (very acid forming).

Ingredients:

• 1 cabbage head, de-stemmed

• 1 onion, diced

• 2 tbsp. coconut sauce (or Asian sauce of choice)

• Juice of two lemons

• 120 ml coconut milk

• 2 Jalapeño, diced

• Zest of a lemon

• 2 red peppers, diced

• 3 garlic cloves, crushed

• 1 tablespoon coconut oil

Preparation:

1. Sauté the diced onion in coconut oil.

2. Add the garlic cloves, peppers and jalapeño. Sauté until golden brown.

3. Blanch the cabbage leaves in hot water. Drain.

4. Mix the coconut sauce, lemon zest and lemon juice with the coconut milk.

5. Mix the cabbage leaves and sautéed ingredients. Drizzle with the coconut milk mixture.

6. Serve and enjoy.

Pomegranate salad with mint

Servings: 2

Preparation time: 15 minutes

Note: Occasionally there is nothing wrong with a pomegranate juice - except during a very strict alkaline cure.

Ingredients:

• 2 handfuls of Brussels sprout leaves

• Juice of one lemon

• 2 oranges, peeled and halved

• 3 tbsp. cashew powder

• Pomegranate seeds

• A handful of peppermint leaves, crushed

• 2 tbsp. olive oil

Preparation:

1. Mix ingredients well in salad bowl.

2. Drizzle with olive oil and lemon juice.

3. Enjoy.

Avocado-grapefruit-raisin salad

Servings: 4

Preparation time: 5 minutes

Note: Ideal salad if you want it to go very quickly and still taste good.

Ingredients:

• 2 avocados, thinly sliced

• 2 tbsp. extra virgin olive oil

• 1 pinch of salt

• 3 tbsp. almond powder

• 2 grapefruits, peeled and sliced

• A handful of sultanas

Preparation:

1. Mix ingredients in salad bowl.

2. Drizzle with olive oil and sprinkle with salt.

3. Enjoy.

Acid-reduced cucumber salad with sultanas and coconut

Servings: 2

Preparation time: 10 minutes

Note: With a spiral slicer, the dish is even easier to prepare and looks great.

Ingredients:

• 3 cucumbers, spiralised or thinly sliced

• 1 onion, diced

• Juice of one lemon

• 100 ml coconut milk

• 1 pinch of salt

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