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LUNCH 18-25


SNACKS 36-41






About the Author

Ross Bridgeford is the founder of and owner of, a health coach, researcher
and author.
He has been living and coaching the alkaline diet
since 2004, and is the author of the Alkaline Diet
Recipe Book (vol 1 & 2), creator of the Alkaline
Reset, the Alkaline Weight Loss Solution and the
Alkaline Quick Start Program.
His passion is to help you unlock your energy and
nourish your body so you can live you best, most
fulfilled life, while making the journey to health
easy, enjoyable and free from stress.
See for more from Ross.

What Is Inflammation?

Could one simple, and easy to fix problem be at the

root of almost all of your health challenges?
If youre experiencing any niggling health
issues, things like fatigue, excess weight,
skin conditions, reflux, IBS or more, its
highly likely that inflammation, that you
dont even know is happening, is the

But a huge number of us are living with

inflammation every day. Its just that we
dont realise.

Research has found direct links between

chronic inflammation and a whole host of
conditions and diseases, from skin conditions, allergies and fatigue all the way
through to Alzheimers, diabetes and heart

So I hope, with this recipe book, that we

can put an end to inflammation before its
a problem.

You might think that when it comes to

inflammation you either have it (and know
about it) or you dont.

And until something big and scary happens, we might not do anything about it.

And note: Inflammation certainly rapidly

increases the aging-process (and the more
we age the worse we are at dealing with
inflammation. Kinda like a vicious cycle.)
Hopefully thats a little motivating too!

But Not All Inf lammation Is Bad..

Inflammation is a natural response in the
body. We all know it as the thing that
happens when we cut ourselves, or get
an infection. It is the body stimulating a
combination of internal and external defence mechanisms and looks like: redness,
swelling, heat, joint pain, muscle pain.
Its an important part of healing and is a
delicate balance of give and take stimulated by the immune system.
This, perfectly normal and important response is called Acute Inflammation.

Its whats happening to me right now.

Yesterday I fell over a suitcase (I know) and
my knee is hot, red, bruised and swollen.
Acute inflammation, happy days!
However, when this gets out of control
you have a problem. When the immune
response gets locked in the on position
and you cant switch it off, thats when
Chronic Inflammation starts to occur.
Its your body on high-alert 24/7.

And this is what were talking about today: Chronic Inflammation

How Chronic Inf lammation Could Be Ruining Your

Health & How You Might Have It And Not Even
Millions of us are walking around on high
alert every day and we dont even realise.

And symptoms can include fatigue, fibromyalgia, IBS, reflux, poor digestion, constipation, headaches/migraines, low libido,
skin conditions, premature ageing, weight
gain, being too thin, low energy, poor
sleep, allergies, food intolerances, joint
Right through to degenerative conditions
such as type 2 diabetes,

cardiovascular disease and more

So lets get into the seven most anti-inflammatory foods to focus on, the seven
foods to avoid and my action plan to help
you make it real!
And remember, if you ever need motivation to make this happen: chronic inflammation will dramatically speed the
aging process and the older you get the
more inflammation you will have and
the faster it will happen!

The Seven Most Powerful Anti-Inf lammatory Foods

1. Avocado

Avocados are possibly one of the very

best anti-inflammatory foods. I really recommend having avo every day!
There are FIVE nutrients in avocados that
makes them such an anti-inflammatory
1. Phytosterols: including beta-sitosterol,
stigmasterol, and campesterol.
2. Carotenoid antioxidants: including
lutein, neoxanthin, neochrome, chrysanthemaxanthin, beta-cryptoxanthin,
zeaxanthin, violaxanthin, beta-carotene
and alpha-carotene.

3. The non-carotenoid antioxidants: including the flavonoids epicatechin and

epigallocatechin 3-0-gallate, vitamins
C and E, and the minerals manganese,
selenium, and zinc.
4. Omega-3 fatty acids: in the form of
alpha-linolenic acid (approximately 160
milligrams per cup of sliced avocado).
5. And Polyhydroxylated fatty alcohols
All five of these nutrients have been
strongly linked to preventing inflammation, especially arthritis.

2. Ginger
Ginger contains ultra-potent anti-inflammatory compounds called gingerols (cool
name), which are the substances that
many researchers believe are responsible
for the reduction in inflammation people
experience when they start taking ginger
supplements regularly.

Other research also found that a turmeric

extract composed of curcuminoids (plantbased nutrients that contain powerful
antioxidant properties) blocked inflammatory pathways,ii effectively preventing the
launch of a protein that triggers swelling
and pain.

Gingerols have been heavily researched

and proven to be linked to the relief of pain
from the inflammatory conditions, osteoarthritis or rheumatoid arthritis.

Clinical studies have also found that curcumin also has very powerful antioxidant
effects. Due to this, it is able to neutralize
free radicals, and dramatically reduce joint
inflammation and pain.

In two clinical studies involving patients

who responded to conventional drugs
and those who didnt, physicians found
that 75% of arthritis patients and 100% of
patients with muscular discomfort experienced relief of pain and/or swelling.
Ginger is delicious, easily used in cooking,
juices and smoothies and I recommend
you fall in love with it!

3. Turmeric
Research shows that turmeric has powerful anti-inflammatory, anti-tumor, and
antioxidant properties.
Turmeric contains a pigment called curcumin, and it is this the pigment that gives
turmeric that is the active ingredient behind many of the emerging health benefits.
One recent study found that osteoarthritis
patients who added 200 mg of curcumin
a day to their treatment plan experienced
reduced pain and increased mobility, i
whereas the control group, which received
no curcumin, experienced no significant

Definitely worth including in your daily diet,

but dont get it on your clothes. I learned
that lesson (on dozens of occasions) the
hard way!

4. Garlic
Delicious, smelly and darn good for you.
Garlic has huge anti-inflammatory properties that have been linked to cardiovascular health, preventing obesity (related to
sulphur-containing compounds found in
garlic) and in helping and preventing arthritis.
Two additional compounds in garlic (vinyldithiin and thiacremonone) are found to
inhibit the activity of inflammatory messenger molecules while also providing an
anti-oxidative stress benefit.
The most researched compound in garlic,
allicin, has been linked to many anti-inflammatory benefits, and this food should
definitely be eaten multiple times daily.

5. Beetroot

7. Omega 3

As with many other high-antioxidant foods,

beetroot has been shown to have fantastic
anti-inflammatory benefits.

Omega 3 is crucially important to fight


The phytonutrients betanin, isobetanin,

and vulgaxanthin that are found in beetroot
have been the subject of huge amounts
of research with regards to heart health (a
symptom of chronic inflammation).
Alongside the anti-inflammatory benefits
that betanin has, it is also proven to have
anti-fungal properties and aid in detoxification.

6. Asparagus
Asparagus is a super-anti-inflammatory
because of its unique combination of
anti-inflammatory nutrients including asparanin A, sarsasapogenin, protodioscin,
diosgenin, quercetin, rutin, kaempferol and
You dont need to be able to pronounce
those nor do you need to remember them
just know that asparagus has possibly
more anti-inflammatory compunds in it
than any other food!

The primary omega-3 fatty acid in flaxseedsalpha-linolenic acid, or ALA is

fantastic for the cardiovascular system in
and of itself.
It also acts as a building block for other
molecules that help prevent excessive inflammation and protects the blood vessels
from inflammatory damage.
But the antioxidant and anti-inflammatory
benefits of flaxseed dont stop with the
cardiovascular system.
Studies have shown that omega 3 intake
can be linked to the prevention of the
following inflammation-based conditions:
high cholesterol, high blood pressure,
heart disease, diabetes, rheumatoid arthritis, osteoporosis, depression, inflammatory
bowel disease, asthma and more.
PLUS Honorable Mentions Must Also Go
To: Cucumber, Cinnamon, Celery, Quinoa,
Cloves and Cauliflower which are all excellent at fighting inflammation too!

(Plus asparagus also contains antioxidant nutrients including vitamin C, betacarotene, vitamin E, and the minerals zinc,
manganese, and selenium.)

The Seven Most Inf lammation-Causing Foods to

And on the flip-side, here are the foods to
Im not suggesting giving up everything at
once. You need to be a bit more kind to
yourself than that.
To help you out I have a short guide to
how to transition below (plus the answer to
that quiz!).

1. Sugar
Refined sugar and other foods with high
glycemic values hike up insulin levels and
put the immune system on high alert.
Reports in the American Journal of Clinical
Nutrition reported that processed sugars
and other high-glycemic starches increase
inflammation, which causes pain, overheating, redness and swelling.
According to CNN:
High amounts of sugar in the diet increase
advanced glycation end-products, or
AGEs, a protein bound to a glucose molecule, resulting in damaged, cross-linked
proteins. As the body tries to break these
AGEs apart, immune cells secrete inflammatory messengers called cytokines.
Depending on where the AGEs occur and
your genetic predisposition, they could
eventually result in arthritis, cataracts,
heart disease, poor memory or wrinkled

Plus of course, sugar is the most acidforming foods you can consume and
messes with every area of your body.
Best avoided when possible!

2. Red Meat
High intake of red meat has been repeatedly linked to inflammation across many
Quality of meat can be a factor, in that
mass-produced, low quality meat can contain dangerous chemicals which are added
to the meat supply through feed and medicines and these contribute to inflammation.
Red meat also contains high levels of
omega-6 fatty acids that produce inflammation. This arachodonic acid produces
inflammation that can attack anywhere in
the body from your heart and arteries to
your joints.

3. Caffeine
According to Mark Hyman, MD the caffeine in coffee increases catecholamines,
your stress hormones. The stress response elicits cortisol and increases insulin. Insulin increases inflammation and this
makes you feel lousy.

The acidity of coffee is associated with digestive discomfort, indigestion, heart burn,
GERD and dysbiosis (imbalances in your
gut flora).
There are also numerous studies that show
coffee to increase inflammation. One particular studie looked at coffee consumption on inflammation marker concentrations were in 3,042 randomly selected men
and women.
In all inflammatory markers, the consumption of coffee, as little as one cup a day,
was associated with an increase in inflammatory markers.

This makes refined grains as good as refined sugars, which are practically empty
calories, devoid of nutrients.
And like refined sugars, refined grains have
a higher glycemic index than unprocessed
grains and when they are consistently consumed, can cause inflammation throughout the body when consumed.
Just skip them.

6. Trans-Fats (and excessive omega

6 with no omega 3)

4. Dairy

As weve discussed, you want to be increasing your intake of omega 3s.

Common allergens like casein and gluten

(proteins found in dairy and wheat) are
quick to spark the inflammatory cascade.

These are the anti-inflammatory fats that

lubricate your circulation, your joints and
your brain.

And it has been estimated that as much

as 60% of the worlds population cannot
digest milk!

Sadly, the vast majority of people get

almost no omega 3 on a daily basis and a
LOT of omega 6s.

In fact, researchers think that being able

to digest milk beyond infancy is abnormal,
rather than the other way round. Milk is
also a common allergen that can trigger
inflammatory responses, such as stomach
distress, constipation, diarrhea, skin rashes, acne, hives and breathing difficulties in
susceptible people.

These are the polyunsaturated fats including corn oil, safflower, sunflower and soybean oil.

5. Refined Grains
A lot of the grains we eat nowadays are
They are devoid of fiber and vitamin B
compared to unpolished and unrefined
grains that still have the bran, germ and
the aleurone layer intact.

How much is too much? The ratio of Omega 3 fatty acids to Omega 6s in the diets
of most Americans is 1:20. Our ancestors were healthy in a diet with a 1:1 ratio.
In the ratio they occur in the typical Western diet, these oils create inflammation,
pain and cellular damage.
Trans fats are even worse.

These are the oils list as hydrogenated or
partially hydrogenated and appear nowhere in nature.
Trans and partially hydrogenated fats are
a huge contributor to inflammation and
should be avoided whenever possible.

7. Processed/Packaged/
Prepared Foods
Quite simply because they contain a lot of
the above, and have had all of the beneficial foods processed right out of them.
If you are eating a lot of prepared/packaged/processed foods do try to move
away from these. I know theyre convenient but theyre not worth the hassle




Quinoa Porridge

Preparation Time: 8 minutes

Serves: 2

Cook the quinoa according to the

packet instructions, but this is generally

to rinse the quinoa in a sieve and then
add 50% more water than quinoa i.e.

for 1 cup of quinoa youd add 1.5 cups

of water. Then bring to the boil and simmer for 15 minutes.

cup of quinoa
1 apple

Optional: raisins

As youre reaching the end of the 15

minutes, grate the apple in and cook for

a further 30 seconds, grate in the zest

of the lemon and squeeze a little lemon

in to taste. Now serve in bowls with a
sprinkle of cinnamon and voila! Delicious and warming.

Note: if you want to add raisins (and I

only recommend this while transitioning)

then throw them in just before you grate
in the apple.

Chia Cream Pots

Preparation Time: 12 mins

Serves: 4

Firstly, sweeten the coconut milk by

blending with the date. This little touch

of sweetness and flavour from the date

makes a huge difference!


1 cup of (organic) coconut milk

1/4 cup of chia seeds
1 date
1 cup of coconut yoghurt
1 tablespoon of flax seeds, ground,
or 1 tablespoon of flax meal
1 tsp of sesame seeds
1/2 teaspoon of vanilla extract

Toppings for 3 varieties:

1 handful of blueberries
1 handful of mixed nuts (almonds,
macadamia, pistachios, brazil nuts etc)
1 tsp of ground cinnamon
1 fig

Next combine the coconut milk in a

large bowl with chia seeds, vanilla,
flaxmeal (ground flax) and sesame

Put into the fridge for 20-30 minutes

until the chia has expanded.

To serve, fill a small glass with a layer of

coconut yoghurt, followed by the chia

mix, then a little extra layer of coconut


Top with your choice of toppings!

Coconut &
Vanilla Bircher Pots

Preparation Time: 5 minutes

Serves: 1 pot



Put all of the ingredients

1/2 tbsp chia seeds

leave in the fridge overnight

1 tbsp shredded coconut

serve! Optinally with coconut

1/2 cup gluten free oats

1 tbsp coconut oil

1 tsp ground vanilla beans

1 tsp flax meal
1/2 cup almond milk
1 chopped date

into a mason jar and stir well

yoghurt for extra creaminess.

Note: its easy to make 6 or 7 of

these at a time as they will
last all week in the fridge.

Buckwheat Granola

Preparation Time: 45 minutes

Serves: 2

To serves: 4 tbsp coconut yoghurt

2 cups soaked buckwheat


Preheat the oven on a very low

heat of 120 degrees (250 fahrenheit)

Combine all of the ingredients together in a large baking pan, making sure theyre all mixed up well.

Place in the oven for 45 minutes,

or until desired crunchiness is
reached, but check each 20 minutes or so to ensure nothing is

1/2 cup goji berries

1/4 cup pistachios, chopped roughly
1/2 cup flaked coconut, unsweetened
1/2 teaspoon cinnamon
1/4 teaspoon salt
2 tbsp coconut oil, melted
2 dates, chopped roughly
orange, juiced (keep the rind)


Preparation Time: 15 minutes

Serves: 2


1 banana
2 cups unsweetened almond milk

Mash the banana until its smooth

and mix with the milk and vanilla.

Next, in a separate bowl, sift together the baking powder, salt and
buckwheat flour and then stir in
the chia seeds.

Now combine the two into the

bigger bowl and top off with the
lemon juice. If you add the lemon
juice to the almond milk any earlier
than this it will curdle.

Now youre ready to cook! Note:

the pancake batter may be a little
thicker then you are used to.

Turn your pan onto a medium to

high heat and once its warmed
up, add a little coconut oil to the

Spoon in a large spoon of the pancake mix and once the bubbles
start to form, FLIP!

Once it is firm but fluffy to the

touch, youre good.

3 tbsp chia seeds

2 tsp. vanilla
1 Tbsp. lemon juice
1 tsp. baking powder
tsp. salt
1 cups buckwheat flour
(preferably organic)
Coconut oil for cooking

You can cook 2-3 at a time and top

with your favourite topping! I love to
add cool coconut yoghurt or thickened
coconut cream to these. Yum

Chai Porridge
Preparation Time: 15 minutes
Serves: 2

First prepare the quinoa to the packet


1 cup of dry quinoa (pref organic)

2 cups of water (pref alkaline)
1 stick of cinnamon (or 1/2 teaspoon)
1 1/2 teaspoons ground ginger or 1 inch
piece of fresh root ginger finely grated
1/2 teaspoon ground nutmeg
(pref fresh grated)
1/2 cup of coconut cream or milk
(depending on how creamy you want it)
1/2 lemon skin grated (or lime)
1 vanilla bean pod or vanilla essence
Sprinkle (half a handful) of assorted nuts
and seeds to your liking

Optional: coconut yoghurt

Optional: cloves, ground
Optional: 1 grated apple (if transitioning)

Once the quinoa is cooked and drained,

add it back to the saucepan and stir
in the chai spices (cinnamon, ginger,
nutmeg and cloves if youve done them
in a pestle and mortar) and add the
coconut cream or milk and throw in the
scraped out vanilla pod (or add the drop
or two of vanilla essence).
You can pick either the milk or cream
depending on how creamy and thick
you want it.
When its ready, grate in the apple if
youre using it right at the end.
Warm through and then serve in a big
bowl. To serve, add the lemon rind grated onto the top and sprinkle with extra
ground cinnamon. Finally throw on the
seeds and nuts (I recommend sesame
seeds with this especially).
As an indulgent extra, you can also
serve with a dollop of coconut yoghurt,
which is alkaline and JUST DELICIOUS!



Gut Healing Soup
Preparation Time: 25 minutes
Serves: 4

Prepare the lentils, if dried and set
aside. This takes the longest!
Next, roughly chop the onion and garlic
and warm gently in a very large saucepan with the coconut oil
While these are browning and flavouring
up, chop the peel and chop the sweet
potato and carrots roughly, and once
chopped, add to the pan and get it all
mixed together and coated in oil. Stir
for about 2 minutes to start to warm
the root veg and get the flavours of the
garlic and onion onto and into them


200g lentils (or one can, drained

and washed)
1 avocado
1 large sweet potato
1 large handful of spinach
2 carrots
1 red bell pepper (capsisum)
2 tbsp chopped dill
1 handful of cashews (roughly chopped)
4 cloves of garlic
1 brown onion
200ml yeast-free, MSG-free
vegetable stock
1 tbsp coconut oil

Now add the vegetable stock, and simmer for 10 minutes, until the vegetables
are just warmed through but not overcooked we want to maintain as much
of the nutrients as possible.
Add the lentils in now for the last five
minutes to get these warmed through
Next, transfer to a blender or food
processor (do in batches if your blender
isnt big enough to do all of this at once)
and add in the avocado, capsicum
(roughly chopped and deseeded), spinach and dill. Keep just a few sprigs of
dill back if you want to garnish.
Blend until smooth and serve with those
sprigs of dill, sprinkle with the chopped
cashews and drizzle with a little olive oil
at the end.

Tunisian Chickpea

Preparation Time: 45 minutes

Serves: 4



350g dried chickpeas, soaked in cold

water overnight and drained
10 garlic cloves, cut into very fine pieces
2 1/2 litres of water
8 tbsp extra virgin olive oil
2 carrots, cut into fine strips
5 celery stalks, cut into thin rings
2 onions, very finely chopped
1 tsp ground cumin
1 tsp ground coriander
4 tbsp finely chopped coriander
Juice of one lemon
Himalayan crystal salt or celtic sea salt
Freshly ground black pepper

Gently heat half of the olive oil

in a big pot. Add the garlic and
steam for about two minutes. Add
the chickpeas, water, cumin and
ground coriander. Bring all ingredients to the boil. Reduce the heat
and simmer for about 2 1/2 hours.

In the meantime heat the remaining oil in a frying pan, add the carrots, onions and celery. Gently fry
whilst stirring.

Add the vegetables to the soup

and stir in well. Take about half of
the soup and puree in a mixer or
with a hand held mixer. Add the
puree to the soup and stir well.
Spice the soup with salt and pepper and the lemon juice.

Fill the soup into pre-warmed

bowls and garnish the soup with
the fresh coriander.

Preparation Time: 60 minutes
Serves: 4

Start by chopping the red onion, garlic, ginger
(peeled) and turmeric (peeled) roughly.
Gently heat a little coconut oil in a pan and very
gently get the onion started, and once its cooking a little, add the turmeric, ginger, mustard
seeds and garlic being careful not to burn the
Now add the root veggies (carrot, pumpkin,
sweet potato), the red pepper and the tomatoes
and stir it all around to coat the veggies in the
oil and flavours (you should be able to smell
that delicious turmeric now).
Add the stock and then add the lentils. If youre
using dried lentils, you will need to add an extra
50ml of stock to allow for an additional 10 mins
cooking time, but if youre using tinned lentils
(please buy organic), add them now and move
onto the next step.


200g Pumpkin, roughly chopped

4 Carrots, roughly chopped
1 Sweet Red Potato, roughly chopped
4 Tomatoes, roughly chopped
3 Cloves Garlic
1 tsp Mustard Seeds
1 Red Onion
300ml Vegetable Stock
200ml Coconut Cream
1 Handful of Fresh Coriander (Cilantro),
roughly chopped
1 Inch Fresh Turmeric Root
1 Inch Fresh Ginger Root
1/2 Red Pepper (Capsicum/Bell Pepper)
1 Cup of Lentils
Coconut Oil

Turn the heat down to simmer and let all of the

veggies soften and the lentils cook.
Once everything has softened, add the coconut cream and chopped cilantro (coriander)
and then transfer to a blender and blend until
This will stay nice and warm for about an hour
in the blender jug, but if you want, you can
return to the pan to keep warm.
To make the optional topping (which Ive found
really nice and a delicious extra texture to the
soup), simply roughly smash up the cashews on
a chopping board under a knife, and cook with
the pumpkin seeds in a little coconut oil with the
minced garlic until its warmed through and a
little browned.
Serve the soup in bowls with a sprig of cilantro,
a drizzle of coconut cream and the cashew topping (with optional chilli) and LOVE it.

Cool Quinoa Summer
Preparation Time: 15 minutes
Serves: 2

Firstly, get the quinoa cooked and out of the
way. The rough guide is to mix one part quinoa
to five parts water, so do this (unless you pack
says otherwise), bring to a boil and then simmer
super-gently until the water has absorbed.
Next, you have two options with the beetroot
and carrot. If you have a Spiral Slicer use this
to make carrot and beetroot spirals, but if not
then you will want to grate them with a standard
cheese grater into a bowl. Once grated, press
with some kitchen roll/towel to get rid of some
of the excess moisture.

A little box/punnet of cherry tomatoes
(or about 15)

1 serve as per your pack instructions of

quinoa (about 1/2 a cup dry I estimate)
1 carrot

1 avocado
1 beetroot

A handful of baby peas

While youre spiralising or grating have the baby

peas steaming gently for a few minutes to cook
through and then put aside.
Slice or dice your avocado as you like and then
mix all of this into a large bowl with the herbs
(which you can roughly chop or rip) and set it all
aside while you sort out yer tomatoes!
Now, youre going to be grilling the tomatoes
(surprise!) so chop them in half and drizzle with
olive oil and place under the grill for about 5
minutes until they start to just blacken and are

1 inch of turmeric root

With the tomatoes done you can mix it all up

into a big bowl, grate in the turmeric root and
dress with the olive oil and lemon juice.

A good pinch of sage leaves

There you have it colorful, nutrition-ful and


A pinch of black pepper

Optional extra: you can add some fresh chilli,

thinly sliced to spice it up if you want! I do!

A handful of basil

A pinch of healthy salt (Celtic, Himalayan etc)

A dressing of olive oil with lemon juice mix
to suit your taste

Kale Slaw & Creamy

Preparation Time: 15 minutes

Serves: 2

For the dressing:

1 cup of raw cashews, soaked
1 cup of vegetable stock
1 clove of garlic

1 bunch Tuscan, Cavalo Nero or Curly kale,
thick stems removed and leaves thinly

Start by shredding the kale and

red cabbage and place this into a
large salad bowl

Next add the thinly sliced onion,

bell pepper, coriander, seeds and
the ginger

Toss these ingredients

Next, make the cashew dressing

by blending these ingredients together on high until smooth. You
can either add the stock warm to
make a warm dressing, or allow it
to cool first. Note: if you have a
powerful blender you will not need
to soak the cashews overnight.

Add more stock or more cashews

to get your desired consistency.

Stir the dressing through the slaw

and serve!

4 cups shredded red cabbage (about 1

small head), quartered and cored)
1 small red onion, thinly sliced
1 large red bell pepper (capsicum), cored,
seeded and thinly sliced
1/3 cup sunflower seeds
bunch of coriander, roughly chopped
cup sesame seeds
1 inch piece of root ginger, sliced thinly

Sweet PotatoTreats
with Winter Green
Preparation Time: 35 minutes
Serves: 2


Start by preheating the oven to

200 degrees Celsius
(400 Fahrenheit).

Next, chop the sweet potato into

1/4in thick rounds. Try to keep
this even so they cook evenly and
at the same speed.

Now place in a bowl and drizzle

with the olive oil and a good dose
of the Himalayan salt and throw
in the rosemary. Get everything
coated in the oil and then transfer
to a baking tray.

Bake for 30-35 minutes, flipping

half way through.


1 large sweet potato or 2 medium

1 tablespoon melted coconut oil
1 bunch of Asparagus (tough ends
snapped off) or broccolini
1/2 red onion

Next, get the pesto ready, by

blending the garlic, basil, kale,
lemon juice, pine nuts and a little
water (you can add more for the
right consistency).

While the potato is cooking away,

lightly steam the asparagus or brocollini for 5 minutes (it still needs
to have some bite) and once
steamed and cooled, chop into
1/2cm pieces.

Finely dice the red onion and


Once the potatoes are ready, discard the rosemary, allow them to
cool and then top with the pesto
and then the asparagus/broccolini, onion and cucumber and then
drizzle with olive oil and serve!

For the Pesto

100ml olive oil

5 cloves garlic
1 sprig of rosemary
1 bunch fresh basil leaves about 1 cups
1 big handful of kale (any variety),
roughly chopped
2 teaspoons lemon juice
1/2 cup pine nuts
Filtered water
Himalayan Salt

Avocado & Black
Bean Salad

Preparation Time: 15 minutes

Serves: 2

1 & 1/4 cup cooked black beans
(1/2 cup if making from dry)

Prepare the cup of dried black

beans overnight, or use tinned if
short of time

Mix together the beans, coriander,

onion, celery and then top with the
diced avocado (if you mix in early
it will smash together, you may
like this but if you want the avo in
chunks, mix at the end)

Prepare the dressing by whisking

together the lime juice, olive oil,
cumin and a little salt. If you want
the dressing a little sweet, you can
add a pinch of coconut sugar to

Pour the dressing onto the salad

and enjoy right away.

1 bunch of coriander (cilantro)

1 avocado, peeled and cubed
1 red onion, finely diced
1 stick of celery, finely diced
lime, juiced
1 tsp olive oil
1tsp ground cumin
Himalayan salt & black pepper

Pinch of coconut sugar



Raw Pad Thai

Preparation Time: 15 minutes

Serves: 2


3 medium courgettes (zucchini)
3 large carrots
2 spring onions, chopped (also
known as green onions, scallions)
1 cup shredded red cabbage
packet of beansprouts
1 cup cauliflower florets
1 bunch of fresh coriander/cilantro,
chopped roughly


cup tahini
cup almond butter
cup tamari
1 tsp coconut sugar
2 tbsp lime or lemon juice
1 clove garlic, minced
1 inch of ginger root, grated

First, prepare the carrot and courgette noodles by using either a

spiralizer or mandolin. If you dont
have either of these, use a vegetable peeler to make slices of the
zucchini and carrot and then use a
sharp knife to slice these into very
thin strips.

Put these into a large bowl with

the spring onions, shredded cabbage, beansprouts (thoroughly
washed), cauliflower and coriander.

Now prepare the sauce by blending the tahini, almond butter,

tamari, coconut sugar, lime/lemon
juice, garlic and grated ginger.
Add a little water if needed this is
a very thick sauce.

Finally, mix the sauce into the bowl

and get everything evenly coated.

Serve with a sprig of coriander and

an extra little squeeze of lemon or

Chickpea Cashew

Preparation Time: 20 minutes

Serves: 2


Prepare the carrots by creating

thin slices with a vegetable peeler,
and then slicing these in half, so
you have 1 cm wide, very thinly
sliced carrot

Finely slice the onion, chop the

central stem from the kale and
slice, finely slice the cabbage and
chop up the chilli (remove seeds if
you dont like it too hot).

Now heat a pan over a medium

heat and the coconut oil, and gently fry the carrot, chickpeas, and
the veggies.

Cover and allow to simmer for 4-5


Freshly ground black pepper, to taste

Once cooked, remove from the

heat and toss through the herbs.

bunch coriander (cilantro)

Finally, stir in the warm cashew

dressing (prepare as per instructions on page x and use warm

1 brown or red onion
2 carrots

1 cups cooked chickpeas

(or one can, rinsed and drained)

1 bunch kale

red cabbage
1 red chilli

teaspoon salt
bunch basil

1 tbsp coconut oil

For the sauce see page x for Creamy

Cashew Dressing

Tuscan Bean

Preparation Time: 35 minutes

Serves: 6


2 Tbs (30mL) olive oil
1 medium onion, chopped
2 stalks celery, chopped
4 cloves garlic, chopped
3 cups (680g) chopped tomatoes
6 cups (900g) tinned cannelini beans
5 cups (1.25L) water
1/2 tsp (3g) Himalayan Salt
Freshly ground pepper, to taste
1 cup (75g) spelt pasta shells, or other
small pasta shape
1/4 cup (9g) fresh basil leaves, coarsely

Firstly, you need to steam fry the onions, celery, and garlic until tender. Do
this in a few spoons of water in a large
pan. Once it is all nice and tender you
can add the chopped tomatoes (juice
n all) and warm this over a medium to
low heat, breaking up the tomatoes so
that it is all chunked down in nice small
chunks. Cook this all together for about
fifteen to twenty minutes.
Now you can add the lovely creamytextured cannelini beans, the water,
salt, pepper and cook over a mediumlow heat for another twenty minutes.
Once the beans are soft youre good.
Now you can add the spelt pasta and
cook for another ten minutes until it is al
Once the soup has cooled a little bit,
stir in the olive oil and add the basil

Tofu & Spinach

Preparation Time: 25 minutes

Serves: 2-4

16 ounces frozen spinach (organic), thawed
15 ounces firm tofu


Crumble tofu, and mix all ingredients together in bowl. Allow to sit
a few minutes so oats can absorb
some of the liquid from the spinach.

Add a little water if your mixture

isnt wet enough to hold together.
Add the Bragg if desired.

Make patties with your hands and

fry with a little coconut oil. Cook
for 6-10 minutes on each side,
turning carefully. Serve with a nice
big salad!

3/4 cup gluten free rolled oats

1 medium onion, chopped

3-4 big cloves garlic, minced

1/4 cup LSA mix

1 tablespoon paprika

salt and pepper to taste

1 teaspoon cumin

1/4 cup coconut oil

Optional: dash of Bragg Liquid Amino

Lentil Curry

Preparation Time: 30 minutes

Serves: 4



1 big carrot, finely grated

1 red onion, finely cut
1 leek, cut into fine rings
2 garlic cloves, finely cut
1/2 tsp fresh ginger, grated
1/2 tsp ground cumin
1/2 tsp chilli paste or fresh chilli
1/2 tsp kurkuma
1 tsp curry powder
2 tbsp extra virgin olive oil
250g lentils, red or yellow
1.2 litres of water
Freshly ground black pepper
Himalayan Crystal Salt or Celtic
Rock Sea Salt

Gently heat the olive oil in a large pot.

Add the onions and steam fry them
whilst stirring for about 4 to 5 minutes.
Add the garlic, carrot and leek and
steam fry for a further 2 minutes. Stir in
the kurkuma, chilli paste, curry powder,
cumin and ingwer. Add the water and
stir all the ingredients well.
Clean the lentils under running water
and drain them well. Add them to the
pot and let them boil up shortly. Reduce
the heat, put the lid on and let the stew
cook on a low temperature for about
35 minutes, until the vegetables have
started to soften. Stir regularly.
Let the stew cool down slightly and
puree everything with an immersion
blender. Gently heat the stew again and
season to taste with pepper and salt.

Alkaline Thai
Green Curry

Preparation Time: 40 minutes

Serves: 2



2 spring onions
1/4 cauliflower
1 carrot sliced
125ml coconut milk
Handful of coriander
Large finger of ginger
1 stick of lemongrass
1-2 chillies
2 limes
Asian greens (bok choi etc)
1 teaspoon of green curry paste
Cubes of firm tofu (optional)
Soba noodles or brown rice.

Juice the lime, slice and bash the

lemongrass, slice the ginger
and roughly chop the coriander.
Mix together and allow to infuse.

Next thinly slice the spring onion

and carrot, cut the broccoli and
cauliflower and steam fry along
with the Asian greens and tofu if

Once steamed (five mins) add

the infused chilli, lime and lemongrass,
coconut milk and paste.

Gently simmer for five minutes

and serve either alone or with
soba noodles or brown ice.

Optional: grate the lime before

juicing and use as a garnish when

White Bean Chilli

Preparation Time: 30 minutes

Serves: 2



cup of quinoa, uncooked

2 tablespoons coconut oil
1 medium onion, diced
2 garlic cloves
1 can of white beans
(or prepare from dry)
1 cup corn kernels, freshly shucked
2 large green chillis, seeds removed
2 large tomatoes, diced
1 red bell pepper (capsicum), diced
2 teaspoons ground cumin
1/8 teaspoon cayenne pepper
3 cups water
bunch of fresh coriander/cilantro

Warm the coconut oil in a pan and

gently heat the onion and garlic for
5-6 minutes

Add the beans, corn, chilli, tomatoes, bell pepper, cumin and
cayenne pepper and gently simmer for 15 minutes

While this is simmering, prepare

the quinoa by putting in a saucepan with 1 cup of water, bring to
the boil and then turn to simmer
for 10 mins or until all of the water
is gone and the quinoa has uncoiled

Once the chilli is ready, turn off the

heat and stir through the coriander

Finally, place a bed of quinoa on

each plate and top with the chilli

Quinoa & Kale
Preparation Time: 20 minutes
Serves: 2



1 cup of quinoa, cooked

1 large bunch of kale (any variety)
2 tablespoons coconut oil
teaspoon ground black pepper
1 red onion, finely chopped
2 cloves of garlic, finely chopped
1 inch root ginger, grated
1 lemon, juiced
30ml wheat free tamari or
Bragg Liquid Aminos
cup goji berries
/3 cup raw pine nuts

Start by getting the goji berries soaking in warm water, and

get the quinoa prepared (rough
instructions 1 part quinoa, 2
parts cold water, bring to the boil
and then simmer until all water is

Cut the main stem out of the kale

and then roughly chop and put

Now heat a large pan and add the

coconut oil, and lightly cook the
red onion for 2-3 minutes.

Now add the garlic, ginger, lemon

juice and the tamari and stir for a
further minute

Next, rinse and squeeze all of the

water from the goji berries and
add these and once a sauce is
forming in the pan, add the kale.

After 3 minutes, throw in the quinoa and pine nuts and turn off the
heat and stir everything through.

Serve with a drizzle of olive oil and


Beetroot Ravioli
with Cashew Cream
Preparation Time: 25 minutes

Serves: 2


Start by preparing the cashew

cream cheese, by blending the
cashews, water, lemon juice onion,
parsley and chives in a blender at
high speed until smooth.

Now, to prepare the ravioli, peel

the beetroot and then very finely
slice into rounds, if you have a
mandolin, that makes this very

Season the beetroot with salt and

pepper to taste, and then lay one
round on the plate, top with the
cashew cheese, and lay a 2nd
round on top to make a ravioli.

Serve with any of the salads in this

recipe book as a side.

2 large beetroots
1cup raw cashews, soaked overnight
cup water
2 tablespoons lemon juice
1 tablespoons chives, finely chopped
A handful finely chopped parsley
red onion
Himalayan salt
Black pepper
Olive oil



Alkaline Chocolate

Preparation Time: 5 minutes

Serves: Lots!

4 pitted dates


2 ripe avocados

Pinch of Himalayan salt

50ml coconut cream

a blender and blend at high

speed until smooth.

1 teaspoon of vanilla extract

raw, organic cacao

Combine all ingredients in

Transfer to a bowl (or serving

bowls) and put into the fridge

to set and go cold.

Coconut Energy

Preparation Time: 10 minutes

Serves: 16 balls


In a bowl, mix together the coconut oil, maple syrup and cacao
powder. Stir and press the oil until
thoroughly blended.

1/4 cup cold pressed coconut oil,

room temperature

Toss the remaining ingredients in

and stir together.

1/4 cup organic maple syrup

Layout a sheet of wax paper on a


1/3 cup organic cacao or pure

cocoa powder

Then, with your hands, form mixture into 3/4-inch round balls.

Freeze each plateful of balls for 15


To preserve them nicely keep them



Pinch of sea salt

1 cup raw pecans or walnuts,
soaked and dehydrated
2/3 cup organic shredded
unsweetened coconut

Alkaline Home-Baked
Pumpkin Bread
Preparation Time: 30 minutes
Serves: 2



First and foremost, the oven must

be preheated to 200C (or gas
mark 6). Once this has preheated,
put the entire pumpkin onto
a baking tray and bake for at least
40-50 minutes or until the
pumpkin has become quite soft.

Cool the pumpkin (still on the tray)

for at least half and hour.

Remove the skin from the pumpkin, cut out the stalk and remove
the seeds. Mash the pumpkin well,
and then stir in the remaining

Next, put the pumpkin onto a

floured surface and knead until the
mixture becomes sponge-like. If it
feels too sticky, add a little
more water.

Shape the mixture into a circular

loaf shape and place on a
lightly oiled baking tray. Make a
pattern in the top of the loaf
such as a cross.

1 small pumpkin
300g gluten-free flour
2 tsp baking powder
1 tsp of Italian seasoning
2 tbsp of oil (udos choice, hemp
oil, flax oil etc)
50-75ml of water

Bake for 30-40 minutes or until

done (you can tell by tapping the
base of the loaf - if it sounds hollow, it is ready).

Crispy Cauliflower
Buffalo Wings
Preparation Time: 45 minutes
Serves: 4

Firstly, get the oven heated to 230 degrees (450f).
Now in a bowl, mix together the flour,
water, garlic powder and salt and whisk
this until it is like a smooth batter.
Toss through the cauliflower and then
bake for around 15-20 minutes, giving a
shuffle around half way through.
If youre making your own barbeque
sauce as per the ingredients above, this
is what youll do while the cauliflower is

1 head of cauliflower, chopped
or snapped down into bite-sized pieces
1 cup of chickpea (garbanzo) flour
1 cup of water
1 tsp of garlic powder
1/2 teaspoon of Himalayan salt
(finely ground)

Warm the coconut oil in a pan over low

heat and then add the onion, garlic, coriander, cumin, allspice and cayenne.
Cook these together for about four to
five minutes and then add the lemon
After another minute or so add the
tomato sauce, mustard and Worcestershire sauce and 250ml of water.
Turn up the heat to a medium level and
season with fresh Himalayan salt and
black pepper and once its almost boiling, reduce the heat again and simmer
for 10-15 minutes.
Once it has thickened, allow it to cool a
little and then blend smooth.

Kale Chips

Preparation Time: 10 minutes

Serves: 2


1 bunch of kale (cavolo nero works
better than curly kale)
1 tablespoon of oil (olive or flax
works best)
1 pinch of Himalayan salt

Dried Chilli Flakes
1 tsp of Paprika

Preheat the oven to 200C / 400F

Roughly rip the kale into chips

(about 2-4cm squares)

Using your hands, rub and toss

the chips in the oil and the salt
and feel free to get rough with

Spread the chips out on a baking

tray and pop them in the oven for
up to 10 minutes or until theyre
suitably crisp-like

If youre using the hot stuff (chilli and

paprika) you can include these in step
two or simply sprinkle on before you



Cacao Energy

Preparation Time: 5 minutes

Serves: 2


If you are reading this a few hours

(at least) before youre going to
make this energy-booster, start
by soaking your almonds and
cashews for at least an hour or so,
preferably overnight. If you want
to make it now, try to soak them
for at least 20 minutes!

Start by blending the avocado,

spinach and liquids to make a
smooth paste.

Now add the soaked nuts, the

yoghurt and the seeds.

After about 10 seconds add the

cacao and maca (if using, it has a
strong taste so experiment with it).

Finally, just before its finished,

add the oil.


1/2 a ripe avocado

2 handfuls of spinach
200ml almond milk
200ml coconut milk
3 tbsp coconut yoghurt
(or other non dairy yoghurt)
3 tsp coconut oil
3 tbsp raw cacao
1 tbsp maca powder (optional)
50g soaked almonds
25g soaked cashews
1 tbsp sunflower seeds
1 tbsp chia seeds

Green Energy

Preparation Time: 5 minutes

Serves: 2


If you are reading this a few hours

(at least) before youre going to
make this energy-booster, start
by soaking your almonds and
cashews for at least an hour or so,
preferably overnight. If you want
to make it now, try to soak them
for at least 20 minutes!

Start the blending with the avocado, liquids and cucumber

Next add the oil and the leaves

Finally add the soaked nuts, the

seeds and blend at a high speed
until smooth

1/2 a ripe avocado

2 handfuls of spinach
1 handful of kale
200ml almond milk
3 tbsp coconut oil
50g soaked almonds
25g soaked cashews
1 tbsp sunflower seeds
1 tbsp chia seeds

Immune Booster

Preparation Time: 5 minutes

Serves: 2



2 tomatoes

Juice all of the ingredients, including the garlic, through your juicer. It is
recommended to wash your juicer immediately to remove all traces of garlic.
Otherwise every juice you make for the
next week will have a garlic hint.

1 celery stalk
2 cloves garlic
1/2 inch piece of turmeric root
1 small beetroot
1/2 cucumber
Juice of 1 lemon

Reflux Relief

Preparation Time: Varies

Serves: 2



1 Tbsp coconut oil

1/2 Inch ginger root (or 1tsp ground)
1 tsp cinnamon (ground)
1 tsp cardamom
1 tsp nutmeg
1 bag or 10g loose leaf rooibos tea
1 small handful almonds
1 small handful walnuts
1 tbsp chia seeds
250ml coconut cream
250ml almond milk (unsweetened)

1 handful of kale/bok choi/watergress
1 vanilla pod

First start by infusing the milks with the

chai flavours. On the stove, with a very,
very gentle heat, combine the coconut
milk, almond milk, ginger root, cinnamon, cardamom, nutmeg and the teabag (or leaves).
Bring to a gentle simmer and turn to the
lowest heat for 5 minutes.
[Note: if you are not short on time, stew
the spices for 30 minutes]
Once the flavours have infused, and it
smells amazing, strain into a blender
to remove the tea leaves/bag. Add the
ginger to the blender too.
Add the avocado, chia seeds, coconut
oil, almonds, walnuts and greens (if using) and blend until absolutely smooth.
This can be served warm or chilled and
to serve, sprinkle with cinnamon and /
or nutmeg.


Preparation Time: 5 minutes

Serves: 2



4 celery stalks

Wash and juice everything through your

juicer and enjoy!

1 cucumber
1 cup spinach
1 lemon, peeled
1 inch of root ginger
inch of root turmeric

Turmeric Refresher

Preparation Time: 5 minutes

Serves: 2

2 inch of root turmeric
inch of root ginger
1 romaine lettuce
1 stick celery
2 carrots
1 cucumber


Wash all vegetables and leaves,

and peel the ginger and turmeric

Juice everything through your

juicer except the lemon

Squeeze the lemon juice in afterwards and stir through




Ginger & Turmeric
Refresher Tea

Preparation Time: 10 minutes

Serves: 2

600ml of filtered,
preferably alkaline water


Peel the ginger and turmeric and

chop into small pieces (the smaller
the better, but if youre in a hurry
you can be quite rough)

Put into a pot, on the stove with

the water and bring to a boil

Once boiling, bring to a simmer

for 10 minutes (roughly) and then

1 inch of fresh root ginger

1 inch of fresh turmeric root

Creamy Coconut
Turmeric & Ginger

Preparation Time: 15 minutes

Serves: 2


Peel the ginger and turmeric and

grate into a mortar

Add the coconut oil and using

the pestle, turn it into a beautiful
orange-yellow paste

250ml of full-fat coconut milk

(dont worry coconut milk fat doesnt
make you fat)

Pour the coconut cream, water

into a pan and spoon in the paste,
and add the cloves

Bring to a simmer and simmer it all

together for 4-5 minutes

250ml of coconut water

(or filtered water)

Serve warm, straining if you wish

1 inch of fresh turmeric root
1.5 inches of fresh ginger root
2 tsp of coconut oil

1 tsp of cloves
Optional: 1 vanilla pod

Lemon Water 2.0
Preparation Time: 3 minutes
Serves: 2


Prepare the water by filtering it,

and preferably making it alkaline,
but filtration is the real must have
youve got to filter your drinking

Boil 400ml (13.5 oz) of the water in

a kettle

Peel and thinly slice the ginger

and turmeric into rounds i.e. slice
it widthways thinly see picture
below (if organic you can just
wash it, you dont have to peel)

(Optional Spicy!) Slice the chilli if

you dont like spicy foods you can
either omit this from the recipe or
remove the seeds. It wont make
the drink instantly spicy, it adds a
warmth and freshness that is delicious, and has its benefits. If you
like it spicy you can allow the chilli
to brew for longer in the glass
before drinking!

Squeeze the juice of the lemons

into your glasses 1/3 of a lemon
per person is a good rough guide.

Next add the cool water 300ml

(10-ish oz) per glass and then top
up to 500ml (17 oz) with the boiled
water. The boiled water will not
only make this a warm (read: NOT
hot) drink, but will also bring out
the flavours of the ginger, turmeric
and chilli

Stir and serve!

1 litre (33 oz) of filtered,
preferably alkaline water
1 inch of fresh root ginger
1 inch of fresh root turmeric
2/3 of a lemon (1/3 per person)
1 red birdeye (hot-dang) chilli

Garlic & Ginger

Preparation Time: 15 minutes

Serves: 2

4 cloves of garlic, minced


Prepare all ingredients, and place

them on a large mug/measuring

Cover with just boiled water and

infuse for 15-20 minutes

Strain and drink!

4 chunks of root ginger, grated

1 lemon, juiced
a small dash of cayenne pepper
500ml of alkaline, ionized water
(or normal water if you dont have
an ionizer)

Liver Cleanse

Preparation Time: 5 minutes

Serves: 2

2 large grapefruits


Squeeze the juice of the grapefruit

and lemon into a blender.

Next, grate the garlic and the

ginger, and then using a garlic
press, squeeze this into the juice.

Now add the water, Udos and

acidophilus powder and blend for
30 seconds.

Add more ginger/garlic to taste.

4 lemons
300ml of alkaline water (or filtered)
2 tablespoons of Udos Choice
(or cold pressed flax oil
1 teaspoon of acidophilus
1-2 cloves of fresh garlic
2 inches of fresh root ginger
Optional: a dash of cayenne pepper!



Black Bean

Preparation Time: 5 minutes

Serves: 2



1 can black beans (200g),

rinsed and drained OR

In a food processor, process black

beans, lemon juice, basil, sesame seeds
and garlic until thick. If its TOO thick,
you can add a little water or tahini (if
you have it).

200g fresh/dried black beans prepared

2 teaspoons fresh lemon juice
(or more to taste)
1 small handful of basil leaves
1 clove of garlic, crushed

1 large pinch of sesame seeds

Optional: red chilli to taste I personally

Use as a dip, a spread in wraps, as a

side to the Alkaline Fajitas in my Alkaline Diet Recipe Book

Coriander, Mint
& Chilli Dressing

Preparation Time: 5 minutes

Serves: 2



1/2 small red onion

Finely dice the onion and dice and

deseed the chili (or not if you like it hot!)
Mix the onion, chili with the yoghurt,
mint and coriander. Put in the fridge for
1 hour to chill and infuse.

1 red chilli
1/2 cup of coconut yoghurt or soya yoghurt
1/2 handful chopped fresh mint
1 handful chopped fresh coriander/cilantro

Creamy Vegan
Cashew Dressing

Preparation Time: 5 minutes

Serves: 4



1/2 cup raw (organic) cashews

(If you dont have a high speed blender

(Vitamix, Blendtec etc) the cashews
need to be soaked in warm water for at
least 30 minutes prior to making, otherwise it might not blend too smooth!)

1 cup yeast-free vegetable stock

2 cloves garlic

Drain the cashews (if soaked)

Add to a blender with the garlic

and stock

Blend until smooth!

Baby Pea & Broad
Bean Spread

Preparation Time: 5 minutes

Serves: 4



2 cups peas (fresh or frozen is fine,

peas can withstand being frozen pretty
darn well)
1 cup of broad beans (podded and again,
fresh or frozen is fine)
1/3 avocado
1 clove of garlic
1/3 cup flax oil or olive oil
Himalayan or Celtic Sea Salt to taste
(I usually use about 1/2 teaspoon)
A handful of fresh mint
3 sprigs of coriander
1 lemon, juiced and the rind of half of
the lemon

This is one simple alkaline diet recipe

to make. Firstly, just wash the peas and
broad beans and put onto a light boil for
two minutes, if they were frozen make
sure the water is boiling before putting
in because the cold peas and beans will
take the temperature right off the water.
Once done (literally, 120 seconds is
all thats needed here), put them into a
colander and give them a wash over
with cold water and then place into a
blender/food processor with the avocado, garlic, oil, salt, mint, the rind and
coriander. Blend and blitz til smooth or
chunky depending on your preference.
Now add a little of the lemon juice and
taste and keep adding more until youre
Serve on sprouted breads/crackers, as
a dip with fresh veggies or however you

So Heres The P lan..

So the plan goes something

like this

If youre anything like me you hate it when

Work out ways to

SNEAK these anti-inf lammatory foods IN

you get all juiced up by the promise of

amazing benefits and then get told that the

plan basically equates to giving up everything, being perfect forever-more, never

going out with your friends again or to dinner, and living off just salads for the rest of

It would be easy to say: just eat vegeta-

It. Never. Works.

bles, low-sugar fruits and healthy fats from

Well actually, in about 1% of cases it does

because some people are just super-human.

for sure), I need it to be simple, managea-

ble, achievable and leave me feeling stress

(We all need treats, right?)

now on and youll be fine.

But like I say, that wont stick for more

than about 3 hours.

But for the other 99% of us (me included

and guilt every time I have a treat!


So we need to have a way to sneak an

abundance of these foods in and thats

where I come in with my sneaky strategies:

Sneak These Foods Into

Your Existing Meals!
This is going to make life so much easier
for you because it requires almost zero

You dont have to do anything different.

You just need to add these ingredients into

your current meals!

Idea 1: If Youre Making a Idea 5: If Youre Having a

You can add a heap of beetroot to a juice,


Salads are also easy to make into an anti-

some celery, some turmeric

inflammatory superstar. Grate beetroot (or

Idea 2: Or Smoothie

quinoa, grilled asparagus, avocadoyou

use a spiralizer), add lots of grated ginger,

can see where Im going here.

Add chia seeds for more omega 3, a

spoon of flax oil, a pinch of turmeric, some

grated ginger and of course, avocado

makes every smoothie super creamy without changing the taste all that much.

Idea 3: If Youre Making a

If you are making a sauce for pasta, or a

pesto or anything like that you can always

add a pinch of turmeric and an extra clove

of garlic.

For a lot of sauces where youd normally

call for olive oil, you could also make it

50% flax seed oil and 50% olive oil for a

much more omega-3 based sauce.

Idea 6:.. and then for your

Salad Dressing..
Mincing garlic into salad dressings is

great, and you can make any salad dressing creamy my mashing in or blending in
avocado (thats a cool trick).

Plus for any oils in dressings you can

change these to omega-3 based oils like

flax oil, and youre adding a whole-lotta
anti-inflammatory ingredients to your

Idea 7: And Even If youre

Eating a P IZZA!
Or any other foods youd never consider
healthybut youre having them (we all

do, and need to at some point) always

ask this question:


What can I add to make this meal much

more healthy, without a lot of effort or
changing the taste too much?

For instance if you were having a pizza

(cooked in the oven at home, or takeaway)

to make it more anti-inflammatory you

- Drizzle with flax oil for an omega 3 hit-

Sprinkle with chia seeds for a tasteless extra bit of omega 3 and fibre and digestive
cleansing!- Top with a pinch of turmeric
(would not change the taste at all)- Add

And Now Step Two: work

out a manageable plan to
transition away from the
pro-inf lammatory foods..

extra garlic (sliced or minced) to make it

Just as I insist you make it easy for your-

Add asparagus to make it more veggie-

be easy for you to deal with the bad foods.

an avocado & tomato side salad (dressed

And to do this dont try going cold turkey.

anti-inflammatory super-hit.

The moment you tell your brain you cant

have something, the moment it craves it.

more delicious and anti-inflammatory-

fied and anti-inflammatory- Serve with

in flax oil and lemon juice) for an alkaline,

These are just a few examples and you

can do this kind of thing with ANY meal.

You just have to be conscious of your

need to include these foods and let your

brain do the rest!

self to ADD these foods, I also want it to

The trick is to work out a manageable

transition plan, food by food, one at a
time. And you only move onto the next
food when you feel youve got the first one
completely under control.
It has to be a step by step process.
For instance, if you want to work on caffeine first:
1. Take a look at your coffee right now: is
it lots of coffees per day, do you have
a large coffee, does it have sugar, does
it have syrupsthink about all of the
2. Now, pick one variable such as the
frequency, and work out a plan to get
from where you are now to where you
want to be and lets say 2 weeks

3. If you have 3 coffees per day right now,

then for the next week, have only 2 per
day. Keep your coffee exactly as it is,
but just cut out the 3rd cup
4. Now after seven days, just make it 1
per day, but REALLY savour that cup,
make it worth it to have just one
5. Now move onto the next variable, lets
say size.
6. If youre having a large right now,
change it to a smallthen after a few
days, maybe a full small (less milk)
then after a few days move from dairy
to non-dairy milk
Of course, you could always go for a coffee alternative too.
I got off coffee using Redbush tea years
ago, but nowadays you can get awesome
coffee alternatives (that are alkaline) like
You can see where this is going and it can
work like this for anything.
Personally, if you really have to, I wouldnt
begrudge you a coffee each day, as long
as you get super hydrated before and
I think the better balance would be more
like having one only on weekends, but
thats your call.

This is how you make the

Anti-Inf lammation diet


Its not so much a diet, but more of a conscious adding of the foods you know are
going to make an impact.

If youve been trying hard to get to your

health goals but havent been seeing the

results you expected, inflammation could

be the root cause.

The excessive, ongoing inflammation in

your system could be stopping everything

else from doing its job properly, and so no

matter how hard you try, you wont get far.
Try cooking these meals, adding these

seven foods, and gradually removing the

inflammation foods from your diet for a

period of 28 days and see what happens.

Im pretty sure youll be pleased with what

you see in the mirror and feel in your body.


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Risks and precautions:


According to the University of Maryland

Medical Center, the use of herbs can interact with other herbs or medications.
Therefore its important to talk to your doctor before taking ginger or turmeric. You
should not take ginger if you suffer from a
bleeding disorder or take blood-thinning
medications (such as warfarin or aspirin).

Also Note:
The information in this guide is for informational and educational purposes only.
It is not an attempt by the writers or publisher to diagnose or prescribe, nor should
it be construed to be such. Readers are
hereby encouraged to consult with a licensed health care professional concerning the information presented, which has
been received from sources deemed reliable, but no guarantees, expressed or
implied, can be made regarding the accuracy of same. Therefore, readers are also
encouraged to verify for themselves and to
their own satisfaction the accuracy of all
reports, recommendations, conclusions,
comments, opinions, or anything else
published herein before making any kind
of decisions based upon what they have
If you have a medical condition, please
consult your medical practitioner.