Recipes

Fruit and Vegetable Recipes
www.Alkaline-Diet-Health-Tips.com
www.AlkalineDietHealthTips.com Recipes
&
By: Laura Wilson
www.LauraWilsonOnline.com
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
fruitsandveggiesmatter.gov
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 3 (medium) unpared and diced apples
1 Tbsp lemon juice 1/2 cup raisins
1/3 cup low-fat mayonnaise
Directions:
Combine all ingredients. Chill thoroughly. Serve on salad greens.
Nutrition Facts
Apple Carrot Salad
Serving size 1/6 recipe Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving Meat: 0
Calories 110 Calories from Fat 10 Fruit: 1

Vegetable: 0
% Daily Value (DV)* Milk: 0
Total Fat 1g 2% Fat: 0

Other: 0
Saturated Fat 0g 0%
Cholesterol 0mg 0%
** Diabetic exchanges are calculated based on
Sodium 140mg 6% the American Diabetes Association Exchange
System. This site rounds exchanges up or
Total Carbohydrate 25g 8% down to equal whole numbers. Therefore,
Dietary Fiber 3g 12% partial exchanges are not included
Sugars 20g
For a 21-day plant-based alkaline meal
Protein 1g plan and recipes, check out my
Vitamin A 45% acclaimed book The Alkaline 5 Diet
Vitamin C 10% www.alkaline5diet.com
Calcium 2%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
fruitsandveggiesmatter.gov Apple Carrot Salad 1

2. Apple Tuna Sandwich
Recipe Summary:
Ingredients:
2 6 oz cans unsalted tuna in water, drained 1 medium apple chopped
1 celery stalk, peeled and chopped 1/4 cup low fat vanilla yogurt
1 tsp prepared mustard 1 tsp honey
6 slices whole wheat bread 6 lettuce leaves
6 slices tomato
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 Diabetic Exchange**
Carbohydrates: 2

Vegetable: 0

Other: 0
Saturated Fat 1g 5%
Cholesterol 35mg 12%
Sugars 14g
Protein 38g
Vitamin A 40%
Vitamin C 20%
Calcium 15%
Iron 20%
fruitsandveggiesmatter.gov Apple Tuna Sandwich 2

3. Avocado Fruit Salad
Recipe Summary:
Ingredients:
1-1/2 Tbsp olive oil 2 Tbsp raspberry vinegar
1 tsp grated lime peel 1 Tbsp fresh lime juice
1 Tbsp fresh chopped basil leaves 1/2 tsp dry mustard
1/4 tsp salt 1/4 tsp pepper
1 10 oz package mixed baby greens 4 kiwi, peeled and sliced in half rounds
4 grapefruit 2 cups sliced strawberries
2 star fruits, sliced 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
plan and recipes, check out my acclaimed
Carbohydrates: 0 book The Alkaline 5 Diet
Calories 150 Calories from Fat 45 Fruit: 2 www.alkaline5diet.com

Vegetable: 0

Other: 0
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sugars 17g
Protein 3g
Vitamin A 35%
Vitamin C 240%
Calcium 6%
Iron 6%
fruitsandveggiesmatter.gov Avocado Fruit Salad 3

fruitsandveggiesmatter.gov Avocado Fruit Salad 4

4. Baba Ghanoush (Eggplant Dip)
Recipe Summary:
Preparation time: 1 hour, 30 minutes
Ingredients:
2 large eggplants (1 1/4 lbs) 2 Tbsp tahini
4 cloves garlic, peeled and crushed 3 Tbsp fresh lemon juice or more to taste
4 Tbsp cold water 1/4 tsp salt
1/8 tsp freshly ground black pepper 1/2 tsp olive oil
1 cup chopped tomato 1/2 cup diced onion
Parsley sprigs to garnish (optional)
Directions:
Pierce the eggplants in several places with a toothpick or fork. Wrap each eggplant in aluminum foil
and place on a gas grill or in the oven at 500F. Cook until the eggplants collapse and begin to release a
lot of steam, about 10-15 minutes. Remove the foil and place the eggplants into a bowl of cold water.
Peel while eggplants are still hot and allow them to drain in a colander until cool. Squeeze pulp to
remove any bitter juices and mash the eggplant to a puree.
In a food processor, mix tahini, garlic, onion, tomato, lemon juice, and water until mixture is
concentrated. With the blender running, add the peeled eggplant, salt, pepper, and olive oil.
Serve in a shallow dish and garnish with black pepper, tomatoes, and parsley.
Nutrition Facts For a 21-day plant-based alkaline

meal plan and recipes, check out my
Baba Ghanoush (Eggplant Dip)
acclaimed book The Alkaline 5 Diet
Serving size 1/8 of recipe Diabetic Exchange**
Carbohydrates: 0 www.alkaline5diet.com

Vegetable: 2

Other: 0
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sugars 4g
Protein 2g
Vitamin A 4%
Vitamin C 15%
fruitsandveggiesmatter.gov Baba Ghanoush (Eggplant Dip) 5

Calcium 4%
Iron 4%

plan and recipes, check out my
www.alkaline5diet.com
fruitsandveggiesmatter.gov Baba Ghanoush (Eggplant Dip) 6

5. Bean Gazpacho
Recipe Summary:
Cups of Fruits and Vegetables per Person: 1
Ingredients:
4 cups cooked pinto beans 1 qt low sodium tomato juice
4 Tbsp lime juice 2 tsp reduced sodium Worcestershire sauce
16 oz can stewed no salt added tomatoes 2 cups peeled, seeded and chopped cucumber
1 cup thinly sliced celery 1 cup chopped onion
1 cup chopped green pepper 2 tsp minced roasted garlic
1/2 small avocado, peeled and chopped 1 cup fat free croutons
Directions:
Process beans, tomato juice, lime juice, and Worcestershire sauce in food processor or blender; pour
into large bowl. Mix in remaining beans and ingredients, except avocado and croutons. Refrigerate until
chilled about 4 hours.
Mix avocado into soup and pour into bowls; sprinkle with croutons.
Nutrition Facts
Bean Gazpacho
Carbohydrates: 2

Vegetable: 3

Other: 0
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sugars 13g
Protein 14g
Vitamin A 20%
Vitamin C 130%
Calcium 10%
Iron 25%
fruitsandveggiesmatter.gov Bean Gazpacho 7

6. Black Bean Gazpacho
Recipe Summary:
Preparation time: 6 hours
Ingredients:
2 large tomatoes, seeded and chopped 1 large red bell pepper, chopped
1 large green bell pepper, chopped 1 medium cucumber, peeled and chopped
2 celery stalk, thinly sliced 1/4 cup sliced green onions
3 cups no added salt tomato juice 2 Tbsp lime juice
2 Tbsp red wine vinegar 2 tsp Tabasco sauce
1/2 tsp low sodium Worcestershire sauce 1 garlic clove, minced
2 15oz cans low sodium black beans, rinsed 1/4 cup fat free sour cream
and drained
Directions:
Mix all ingredients except for sour cream in a large bowl. Cover and refrigerate for at least 6 hours,
stirring occasionally. Serve with sour cream.
Nutrition Facts
Black Bean Gazpacho
Carbohydrates: 1

Vegetable: 2
% Daily Value (DV)* Milk: 0 For a 21-day plant-based alkaline meal
Total Fat 1g 1% Fat: 0 plan and recipes, check out my
Other: 0 acclaimed book The Alkaline 5 Diet
Saturated Fat 0g 0%
Cholesterol 0mg 0% www.alkaline5diet.com
Sugars 10g
Protein 8g
Vitamin A 45%
Vitamin C 180%
Calcium 10%
Iron 15%
fruitsandveggiesmatter.gov Black Bean Gazpacho 8

7. Black Bean Soup with Veggies
Recipe Summary:
Ingredients:
3 carrots, thinly sliced 2 celery ribs, sliced
1 onion, chopped 4 garlic cloves, diced
20 oz can black beans, rinsed and drained 28 oz can low sodium vegetable broth
15 oz can crushed tomatoes 1-1/2 tsp dried basil
1/2 tsp dried oregano 1/2 tsp cumin
1/2 tsp chili powder 1/2 tsp hot pepper sauce
Directions:
Combine all ingredients in slow cooker. Cover. Cook on LOW for 9-10 hours.
Nutrition Facts
Black Bean Soup with Veggies
Carbohydrates: 1

Vegetable: 2

Other: 0
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sugars 3g
Protein 7g
Vitamin A 110%
Vitamin C 15%
Calcium 6%
Iron 15%
fruitsandveggiesmatter.gov Black Bean Soup with Veggies 9

8. Broccoli Soup
Recipe Summary:
Ingredients:
3 cups chopped broccoli (or 2 10-ounce 1/2 cup diced celery
packages frozen broccoli)
1/2 cup chopped onion 1 cup low sodium chicken broth
2 cups nonfat milk 2 Tbsp cornstarch
1/4 tsp salt Dash pepper
Dash ground thyme 1/4 cup grated Swiss cheese
Directions:
Place vegetables and broth in saucepan. Bring to boil, reduce heat, cover, and cook until vegetables are
tender (about 8 minutes). Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables.
Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil. Remove from
heat. Add cheese and stir until melted.
Nutrition Facts
Broccoli Soup
Carbohydrates: 0

Vegetable: 2

Other: 0
Saturated Fat 2g 8% For a 21-day plant-based alkaline meal
Cholesterol 10mg 3% plan and recipes, check out my
11% the American Diabetes Association Exchange
Sodium 270mg
Total Carbohydrate 20g 7% down to equal whole numbers. Therefore, www.alkaline5diet.com
Sugars 9g
Protein 11g
Vitamin A 35%
Vitamin C 140%
Calcium 30%
Iron 8%
fruitsandveggiesmatter.gov Broccoli Soup 10

9. Cabbage Soup
Recipe Summary:
Ingredients:
1 lb cabbage, finely shredded 4 celery ribs, sliced
4 carrots, sliced 1 onion, chopped
2 vegetable bouillon, low sodium 2 garlic cloves, minced
1 qt tomato juice, low sodium 4 cups water
Directions:
Combine all ingredients in slow cooker. Cover and cook on HIGH for 3-4 hours or until vegetables are
tender.
Nutrition Facts
Cabbage Soup
Carbohydrates: 0

Vegetable: 2

Other: 0
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sugars 2g
Protein 2g
Vitamin A 110%
Vitamin C 90%
Calcium 6%
Iron 6%
fruitsandveggiesmatter.gov Cabbage Soup 11

10. Cantaloupe Soup
Recipe Summary:
Ingredients:
2 pounds cantaloupe, peeled and chopped 1 Tbsp lemon juice, freshly squeezed
3/4 cup sparkling apple juice 1 cup raspberries
Mint sprigs
Directions:
Pure cantaloupe with lemon juice in a blender until very smooth, about 2 minutes. Stir in juice, season
with salt. Ladle into serving bowls and garnish with mint sprigs and fresh raspberries. Serve
immediately.
Nutrition Facts
Cantaloupe Soup
Carbohydrates: 0

Vegetable: 0

Other: 0
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sugars 23g plan and recipes, check out my
Protein 2g acclaimed book The Alkaline 5 Diet
Vitamin A 160% www.alkaline5diet.com

Vitamin C 160%
Calcium 4%
Iron 6%
fruitsandveggiesmatter.gov Cantaloupe Soup 12

11. Caponata
Recipe Summary:
Ingredients:
3 sprays cooking spray 2 yellow onions, halved and thinly sliced
2 red bell peppers, thinly sliced 2 celery ribs, thinly sliced
6 cloves garlic, thinly sliced 5 sprigs fresh Thyme
10 sprigs Italian parsley, stems and leaves 1 (16 oz) can crushed tomatoes
intact
1 large eggplant, cut into 1 inch pieces 1/2 cup red wine vinegar
3 Tbsp sugar 1/2 cup pitted and halved Kalmata olives
1/4 cup drained and rinsed capers 1/8 tsp fresh ground black pepper
Directions:
In a large non-reactive pan, add 1 spray of cooking spray. Add the onions and saut on medium heat,
stirring often, until translucent and tender, about 5 minutes. Add the peppers and celery and saut,
stirring often, until softened, about 10 minutes. Season with pepper. Add the garlic and cook until
fragrant, about 2 minutes.
Tie the thyme sprigs and parsley together with kitchen twine. Add the tomatoes and the herb bundle to
the pan and cover with a lid. Allow the mixture to simmer, stirring from time to time, for about 15
minutes.
In a separate skillet, heat the remaining 2 sprays of cooking spray over medium-high heat. Add the
eggplant, and season with pepper. Cook until lightly brown on all sides, about 8 minutes. Add the
sauted eggplant to the tomato mixture. Cover and cook 20 minutes.
Meanwhile, in a small bowl, combine the vinegar and sugar, stirring to dissolve the sugar completely.
Remove the vegetables from the heat and discard the herb bundle. Stir in the vinegar mixture, olives,
and capers. Adjust the seasoning. Transfer to a serving bowl. Serve warm or at room temperature, as
an hors d'eouvres or as a topping for pasta, chicken or fish.
Nutrition Facts
Caponata
Carbohydrates: 0

Vegetable: 2

Other: 0
Saturated Fat 0g 0%
fruitsandveggiesmatter.gov Caponata 13
Cholesterol 0mg 0%
Sugars 7g
Protein 2g
Vitamin A 30%
Vitamin C 120%
Calcium 4%
Iron 6%

fruitsandveggiesmatter.gov Caponata 14
12. Chick-Peas with Sun-Dried Tomatoes
Recipe Summary:
Ingredients:
1 red onion, small, sliced crosswise and 1/2 tsp rosemary, dried, crumbled
separated into rings
1 medium tomato chopped 2-1/2 cups chick-peas, canned, rinsed and
drained
1 Tbsp olive oil 1/2 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits
Directions:
In a large no-stick frying pan over medium-high heat, warm the oil. Add the onions and rosemary; cook,
stirring frequently, for 2 to 3 minutes, or until tender. Stir in the vegetable stock and chopped tomatoes.
Cook for 3 to 4 minutes, or until all the liquid has evaporated. Stir in the chick-peas, tomato bits and
vinegar; cook for 1 to 2 minutes, or until heated through.
Nutrition Facts
Chick-Peas with Sun-Dried Tomatoes
Carbohydrates: 2

Vegetable: 1

Other: 0
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sugars 4g
Protein 9g
Vitamin A 6%
Vitamin C 15%
Calcium 6%
Iron 10%
fruitsandveggiesmatter.gov Chick-Peas with Sun-Dried Tomatoes 15

13. Chickpea and Spinach Curry
Recipe Summary:
Ingredients:
1 cup coarsely chopped onion 1-1/2 Tbsp fresh ginger, chopped or grated
1 tsp olive oil 1-1/2 tsp red curry powder
1 19 oz can chickpeas, rinsed and drained 1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach 1/2 cup water
1/4 tsp salt (optional)
Directions:
Combine onion and ginger in food processor and pulse until minced.
Heat oil in large skillet over medium high heat. Add onion mixture and curry. Saut 3 minutes. Add
chickpeas and tomatoes; simmer for 2 minutes.
Stir in spinach, water and salt. Cook another minute or until spinach wilts.
Nutrition Facts
Chickpea and Spinach Curry
Carbohydrates: 1

Vegetable: 1

Other: 0
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sugars 3g
Protein 7g
Vitamin A 90%
Vitamin C 50%
Calcium 10%
Iron 15%
fruitsandveggiesmatter.gov Chickpea and Spinach Curry 16

14. Curried Celery with Pears and Onions
Recipe Summary:
Ingredients:
1 Tbsp vegetable oil 3 cups celery cut into 1/2" pieces
1 cup sweet red bell pepper, cut into 1/2" 3/4 cup onion, cut into 1/2" pieces
pieces
2 tsp curry powder 1-1/2 cup peeled and cored ripe pears cut into
1-1/2" pieces
3/4 cup apple juice 1/2 tsp salt
2 cups steamed brown rice (3/4 cup uncooked)
Directions:
In a large skillet heat oil until hot. Add celery, red pepper and onion; cook and stir until barely
crisp-tender, about 5 minutes. Add curry powder; cook 1 minute. Add apple juice, pears and salt;
simmer, covered, until vegetables and pears are tender, 2 to 3 minutes. Stir in steamed rice.
Nutrition Facts
Curried Celery with Pears and Onions
Carbohydrates: 1

Vegetable: 1

Other: 0 For a 21-day plant-based alkaline meal
Saturated Fat 1g 3% plan and recipes, check out my
Cholesterol 0mg 0% acclaimed book The Alkaline 5 Diet
System. This site rounds exchanges up or www.alkaline5diet.com
Sugars 15g
Protein 4g
Vitamin A 50%
Vitamin C 120%
Calcium 6%
Iron 10%
fruitsandveggiesmatter.gov Curried Celery with Pears and Onions 17

15. Fennel Citrus Salad
Recipe Summary:
Ingredients:
1 medium, about 1-1/2 lbs, fennel bulb, thinly 4 medium navel oranges, peeled and sliced
sliced
1/4 cup thinly sliced red onion 1/4 cup Kalamata olives, pitted
2 tsp olive oil 2 Tbsp fresh lemon juice
Directions:
Combine fennel, oranges, red onion and olives. Drizzle with olive oil and lemon juice. Toss gently and
serve.
Nutrition Facts
Fennel Citrus Salad
Carbohydrates: 0

Vegetable: 2

Other: 0
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sugars 13g
Protein 4g
Vitamin A 10%
Vitamin C 180%
Calcium 15%
Iron 8%
fruitsandveggiesmatter.gov Fennel Citrus Salad 18

16. Garbanzo Tabbouleh
Recipe Summary:
Ingredients:
1 cup bulgur (cracked wheat) 1 cup boiling water
2 cups diced tomatoes 1-1/2 cups cooked (1/2 cup dry will yield
1-1/2 cups cooked) or 1 can (15 oz) can
garbanzo beans, drained
1 cup diced cucumber, peeled and seeded 3/4 cup chopped fresh parsley
1/2 cup diced yellow bell pepper 1/2 cup sliced green onions
2 Tbsp chopped fresh mint 1/2 tsp salt
1/3 cup fresh lemon juice 1-1/2 Tbsp olive oil
Directions:
Combine bulgur and boiling water in a large bowl; stir well. Let stand 30 minutes or until water is
absorbed. Add tomato and remaining ingredients; toss gently. Serve at room temperature.
Nutrition Facts
Garbanzo Tabbouleh
Serving size 1 cup Diabetic Exchange**
Carbohydrates: 1

Vegetable: 1
% Daily Value (DV)* Milk: 0 For a 21-day plant-based alkaline
Total Fat 4g 6% Fat: 1 meal plan and recipes, check out
Other: 0 my acclaimed book The Alkaline 5 Diet
Saturated Fat 1g 3%
Cholesterol 0mg 0% www.alkaline5diet.com
Sugars 4g
Protein 6g
Vitamin A 20%
Vitamin C 60%
Calcium 4%
Iron 10%
fruitsandveggiesmatter.gov Garbanzo Tabbouleh 19

17. Gazpacho
Recipe Summary:
Ingredients:
8 large tomatoes, peeled 1 large cucumber, peeled, seeded and finely
diced
1 large green bell pepper, finely chopped 1 medium-size red onion, minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-1/2 Tbsp chopped fresh parsley or 2 tsp
dried basil
salt and fresh ground pepper to taste tabasco sauce to taste
Directions:
To peel the tomatoes, submerge them in boiling water for 15 seconds. Place into a colander and rinse
under cold water. The skins should slip right off. Core the tomatoes and gently squeeze out the seeds.
Coarsely chop half of the tomatoes and puree the other half in a food processor. Combine the puree and
chopped tomatoes in a large mixing bowl. Blend the remaining ingredients with the tomatoes. Cover
and refrigerate for several hours before serving. Serve chilled; garnish with herbed croutons if desired.
Nutrition Facts
Gazpacho
Carbohydrates: 0

Vegetable: 3

Other: 0
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sugars 9g
Protein 3g
Vitamin A 45%
Vitamin C 100%
Calcium 4%
Iron 6%
fruitsandveggiesmatter.gov Gazpacho 20
18. Lemon Bulgur and Chickpea Pilaf
Recipe Summary:
Ingredients:
1 cup medium grind bulgur 2 cups vegetable stock
1 tsp ground cumin, divided 1 Tbsp olive oil
1 small onion, chopped 1 small green bell pepper, chopped
3 cloves garlic, minced 2 cups canned chickpeas, rinsed and drained
1/3 cup fresh lemon juice 1 cup fresh chopped parsley
Directions:
Place bulgur in a bowl. Bring stock to a boil, add half the cumin, and pour stock over bulgur. Stir once
and let sit 10 to 15 minutes, until most of the liquid has been absorbed and bulgur is fluffy. Heat oil in
a heavy nonstick skillet over medium heat. Saut onion, green pepper and half the garlic 3 to 5 minutes,
stirring, until onion is translucent. Add remaining garlic and cumin. Saut about 30 seconds. Stir in
bulgur and chickpeas. Stir together a few minutes. Then add remaining ingredients, combine well and
season with salt and pepper to taste. Serve hot.
Nutrition Facts
Lemon Bulgur and Chickpea Pilaf
Carbohydrates: 1

Vegetable: 0

Other: 0
Saturated Fat 0g 0% plan and recipes, check out my
0%
Cholesterol 0mg ** Diabetic exchanges are calculated based on
Sodium 150mg 6% the American Diabetes Association Exchange www.alkaline5diet.com
Sugars 4g
Protein 8g
Vitamin A 20%
Vitamin C 50%
Calcium 6%
Iron 15%
fruitsandveggiesmatter.gov Lemon Bulgur and Chickpea Pilaf 21

19. Lentil One dish
Recipe Summary:
Ingredients:
1 cup uncooked and rinsed lentils 1/2 cup uncooked brown rice
3 cup sliced carrots 1 lb swiss chard, cleaned and chopped
1 lb kale, cleaned and chopped 3 cups water
1 packet reduced sodium onion soup mix 1 tsp basil
1 Tbsp olive oil
Directions:
Place all ingredients in large pot. Bring to a boil. Reduce heat, cover and cook until rice is done, 20 to
30 minutes.
Nutrition Facts
Lentil One dish
Carbohydrates: 2

Vegetable: 3

Other: 0
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sugars 7g
Protein 15g
Vitamin A 530%
Vitamin C 200%
Calcium 20%
Iron 35%
fruitsandveggiesmatter.gov Lentil One dish 22

20. Lentil Soup
Recipe Summary:
Ingredients:
1 cup chopped carrots 1 cup diced celery
2 cups chopped onions 1 Tbsp olive oil
2 cups brown rice 6 cups water
1 lb lentils, washed and drained 1 lb mushrooms, sliced
1 tsp dried rosemary 1 tsp dried tarragon
Directions:
Saute carrots, celery, onions, mushrooms in 1 Tbsp olive oil. Place vegetables in slow cooker when the
onions are translucent.
Brown rice in 1 Tbsp oil until dry. Add to slow cooker.
Stir in water, lentils, rosemary, and tarragon. Cover and cook on high for 6-8 hours. When thoroughly
cooked, serve 1 cup each in individual soup bowls.
Nutrition Facts
Lentil Soup
Carbohydrates: 3

Vegetable: 1

Other: 0
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sugars 4g
Protein 13g
Vitamin A 35%
Vitamin C 8%
Calcium 4%
Iron 25%
fruitsandveggiesmatter.gov Lentil Soup 23

21. Lentil Toss
Recipe Summary:
Ingredients:
1 cup uncooked lentils 2 cups water
2 cups cauliflower florets 2 cups broccoli florets
2 cups cucumbers, sliced and quartered 1 large carrot, grated
1/2 cup chopped red onion 2 cups sliced fresh mushrooms
1/2 cup sliced olives
Directions:
Place lentils and water in a large saucepan; bring to boil. Cover, reduce heat, and simmer 20 minutes or
until tender. Drain well, and set aside to cool slightly. Toss lentils with the remaining ingredients, and
serve.
Nutrition Facts
Lentil Toss
Carbohydrates: 1

Vegetable: 1

Other: 0
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Total Carbohydrate 20g 7% down to equal whole numbers. Therefore, For a 21-day plant-based alkaline meal
Dietary Fiber 8g 32% partial exchanges are not included plan and recipes, check out my
Sugars 3g
Protein 8g www.alkaline5diet.com
Vitamin A 40%
Vitamin C 50%
Calcium 4%
Iron 15%
fruitsandveggiesmatter.gov Lentil Toss 24

22. Melon Soup
Recipe Summary:
Preparation time: 1 hour
Ingredients:
2 cups cubed cantaloupe 2 cups cubed honeydew
2 cups cubed watermelon (unseeded) 1/2 cup orange juice
3 Tbsp lemon juice 2 Tsp honey
1/2 cup fat-free half and half mint sprigs
Directions:
Process melons, orange juice, lemon juice, and honey in food processor or blender until smooth. Stir in
half and half. Refrigerate until chilled. Pour into individual bowls and garnish with mint.
Nutrition Facts
Melon Soup
Carbohydrates: 0

Vegetable: 0

Other: 0
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sugars 25g
Protein 3g
Vitamin A 70%
Vitamin C 120%
Calcium 6%
Iron 6%
fruitsandveggiesmatter.gov Melon Soup 25

23. Mexibean Mock Lasagna
Recipe Summary:
Ingredients:
2 tsp olive oil 1-1/2 cup chopped onion
3 garlic cloves, minced 1 green pepper, coarsely chopped
1 red pepper, coarsely chopped 1 tsp ground cumin
2 tsp chili powder 1/8 tsp cayenne powder
1 cup frozen or fresh corn kernels 15 oz can dark red kidney beans, rinsed and
drained
15 oz can black beans, rinsed and drained 1 cup no added salt tomato sauce
4 oz can diced green chilies, drained nonstick cooking spray
6 corn tortillas 1 cup fat free ricotta cheese
3/4 cup low fat cheddar cheese, shredded
Directions:
In large skillet, heat oil over medium high heat. Saut onion, garlic, and peppers for 5 minutes. Stir in
spices and saut 1 additional minute. Remove from heat. Mix in corn, beans, tomato sauce, and diced
green chilies. Spray 13 x 9 dish with cooking spray. Place 3 tortillas in the dish arranging to cover the
bottom. Spoon in half of the corn mixture, and spread cup ricotta cheese on top. Sprinkle with half of
the cheddar cheese. Repeat layers, using up all the ingredients. Cook, uncovered at 350F for 45
minutes, until casserole is thoroughly heated and cheddar cheese has melted. Let stand 5 minutes before
serving.
Nutrition Facts
Mexibean Mock Lasagna
Carbohydrates: 2

Vegetable: 2

Other: 0
Saturated Fat 1g 5%
Cholesterol 10mg 3%
Sugars 10g
Protein 18g
Vitamin A 30%
fruitsandveggiesmatter.gov Mexibean Mock Lasagna 26

Vitamin C 140%
Calcium 25%
Iron 20%

fruitsandveggiesmatter.gov Mexibean Mock Lasagna 27

24. Moroccan Lentil Salad
Recipe Summary:
Ingredients:
1-1/4 cups uncooked lentils 2-1/2 cups water
3 Tbsp lemon juice 1-1/2 Tbsp olive oil
1/2 tsp thyme 1/2 tsp mint flakes
1/4 tsp salt 1/8 tsp black pepper
1 garlic clove 1-1/2 cup quartered cherry tomatoes
1 cup diced cucumber 1/2 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery 4 cups romaine lettuce leaves
Directions:
Place lentils and water in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes
or until tender. Drain well, and set aside. Combine lemon juice, olive oil, thyme, mint, salt, pepper, and
garlic in a medium bowl; stir with a wire whisk until blended. Add lentils, tomatoes, cucumber, cheese,
and celery to dressing mixture; toss gently to coat. Serve on plates lined with romaine lettuce.
Nutrition Facts
Moroccan Lentil Salad
Carbohydrates: 2

Vegetable: 1

Other: 0
Saturated Fat 3g 13%
Cholesterol 5mg 2%
Sugars 6g
Protein 21g
Vitamin A 80%
Vitamin C 50%
Calcium 15%
Iron 40%
fruitsandveggiesmatter.gov Moroccan Lentil Salad 28

25. Nine Bean Soup
Recipe Summary:
Ingredients:
1 cup black beans 1 cup red beans
1 cup pinto beans 1 cup white beans
1 cup split green peas 1 cup navy beans
1 15.5 oz can garbanzo beans, drained 1 15.5 oz can no sodium black-eyed peas,
drained
1 15.5 oz can kidney beans, drained 1 14.5 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles 1 large onion, chopped
1 cup green onion, chopped 3 cloves garlic, crushed
1/2 tsp salt
Directions:
Combine black beans, red beans, pinto beans, white beans, split green peas, navy beans. Cover with
water and soak overnight.
Drain beans and place in a large stockpot; cover with water. Add navy beans, garbanzo beans,
black-eyed peas and kidney beans.
Cover and bring to a boil. Reduce heat and simmer for 1 hours or until beans are tender.
Add tomatoes, tomatoes with green chiles, onion, garlic and salt. Simmer for 30 minutes to blend
flavors.
Nutrition Facts
Nine Bean Soup
Carbohydrates: 4

Vegetable: 1

Other: 0
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sugars 4g
Protein 27g
fruitsandveggiesmatter.gov Nine Bean Soup 29

Vitamin A 6%
Vitamin C 15%
Calcium 15%
Iron 40%
For a 21-day plant-based alkaline

meal plan and recipes, check out my
fruitsandveggiesmatter.gov Nine Bean Soup 30

26. Papaya Black Beans and Rice
Recipe Summary:
Ingredients:
2 tsp olive oil 1 cup chopped red onion
1/2 cup orange juice 1/4 cup lemon juice
2 Tbsp fresh chopped cilantro 1/2 tsp cayenne pepper
1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper
1 medium papaya, peeled, seeded, and diced 2 garlic cloves, minced
2 15oz can black beans, rinsed and drained 6 cups hot cooked brown rice
Directions:
Heat oil in large skillet over medium heat. Add all ingredients except beans and rice. Cook for 5
minutes, stirring occasionally until bell peppers are crisp-tender. Stir in beans. Cook about 5 minutes or
until heated through. Serve over rice.
Nutrition Facts
Papaya Black Beans and Rice
Carbohydrates: 4

Vegetable: 1

Other: 0
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sugars 8g
Protein 13g
Vitamin A 30%
Vitamin C 170%
Calcium 10%
Iron 25%
fruitsandveggiesmatter.gov Papaya Black Beans and Rice 31

27. Papaya Pineapple Salsa
Recipe Summary:
Ingredients:
3/4 cup diced ripe papaya 3/4 cup diced fresh pineapple
1/2 cup diced jicama 3 tbsp chopped red onion
1 chili pepper, Serrano or jalapeno 1 garlic clove, minced
2 tsp lime zest 2 tbsp fresh lime juice
1 tbsp minced cilantro
Directions:
Combine papaya, pineapple, jicama, red onion, chili pepper, garlic zest, lime juice, and cilantro. Cover
and refrigerate until ready to serve.
Nutrition Facts
Papaya Pineapple Salsa
Carbohydrates: 0

Vegetable: 0

Other: 0
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Total Carbohydrate 10g 3% down to equal whole numbers. Therefore, For a 21-day plant-based alkaline meal
Dietary Fiber 2g 8% partial exchanges are not included plan and recipes, check out my
Sugars 5g
Protein 1g www.alkaline5diet.com
Vitamin A 8%
Vitamin C 60%
Calcium 2%
Iron 2%
fruitsandveggiesmatter.gov Papaya Pineapple Salsa 32

28. Spanish Hot Dish Dinner
Recipe Summary:
Ingredients:
3/4 lb ground turkey meat nonstick cooking spray
1 cup chopped onion 2 garlic cloves, minced
14-1/2 oz can no added salt whole tomatoes, 4 oz can diced green chilies, drained
undrained and chopped
1/3 cup raisins 1/2 tsp salt
1/2 tsp pepper 1/2 tsp cinnamon
1/4 tsp cloves 1/4 tsp allspice
1/4 tsp nutmeg 1/4 tsp orange rind
1/2 tsp hot sauce 1 cup canned black beans, rinsed and drained
2 cups finely chopped apple 3 cups cooked brown rice
Directions:
Cook turkey meat over medium heat until browned, stirring to crumble. Drain any juices and pat dry
with paper towels and set aside. Wipe drippings from skillet and coat with cooking spray; place over
medium heat until hot. Add onion and garlic; saut 2 minutes or until tender. Return turkey meat to
skillet. Add tomatoes, green chiles, raisins, salt, pepper, spices, orange rind and hot sauce. Bring to boil,
then reduce heat to simmer, uncovered, for 15 minutes. Add beans and apple. Cook for 10 minutes,
stirring occasionally. Serve over rice.
Nutrition Facts
Spanish Hot Dish Dinner
Carbohydrates: 2

Vegetable: 1

Other: 0
Saturated Fat 0g 0%
Cholesterol 20mg 7%
Sugars 13g
Protein 20g
Vitamin A 2%
Vitamin C 25%
fruitsandveggiesmatter.gov Spanish Hot Dish Dinner 33

Calcium 8%
Iron 20%

fruitsandveggiesmatter.gov Spanish Hot Dish Dinner 34

29. Veggie Delight Smoothie
Recipe Summary:
Ingredients:
2 cups apple juice 1 cup sliced apple
1 cup applesauce 1 cup sliced carrots
1 cup peeled and sliced cucumber 2-1/2 cups ice
Directions:
Place all items into blender and blend until smooth. Serve immediately.
Nutrition Facts
Veggie Delight Smoothie
Carbohydrates: 0

Vegetable: 1

Other: 0
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sugars 24g
Protein 1g
Vitamin A 100%
Vitamin C 10%
Calcium 4%
Iron 4%
fruitsandveggiesmatter.gov Veggie Delight Smoothie 35

30. Very Veggie Salad
Recipe Summary:
Ingredients:
4 cups raw spinach 4 cups romaine lettuce
2 cups chopped red, yellow, orange bell 2 cups grape or cherry tomatoes
pepper
1 cup chopped broccoli 1 cup chopped cauliflower
1 cup sliced yellow squash 1 cup sliced zucchini
2 cups sliced cucumber 2 cups chopped baby carrots
Directions:
Wash all of the vegetables and mix them together in a large mixing bowl. Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note: the dressing is not included in the nutritional analysis.
Nutrition Facts
Very Veggie Salad
Serving size 5 cups Diabetic Exchange**
Carbohydrates: 0

Vegetable: 4

Other: 0
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sugars 10g
Thanks for downloading this recipe book, I hope you
Protein 6g have enjoyed making some of the transitional alkaline
Vitamin A 330% meals :-)
Vitamin C 360%
Calcium 10% For comprehensive and step by step guidance for
Iron 15% becoming truly healthy, lean and full of vitality, check
* Percent Daily Values are based on a 2,000 calorie diet. out my 8-week program
Go to: www.LauraWilsonOnline.com/ase
fruitsandveggiesmatter.gov Very Veggie Salad 36

Recipes

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Recipes

Uploaded by

Copyright:

Available Formats

Fruit and Vegetable Recipes

1. Apple Carrot Salad

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

Calories 110 Calories from Fat 10 Fruit: 1

Total Fat 1g 2% Fat: 0

fruitsandveggiesmatter.gov Apple Carrot Salad 1

2. Apple Tuna Sandwich

Calories 330 Calories from Fat 30 Fruit: 0

Total Fat 4g 5% Fat: 0

fruitsandveggiesmatter.gov Apple Tuna Sandwich 2

3. Avocado Fruit Salad

In a small bowl, whisk together remaining ingredients, set aside.

Calories 150 Calories from Fat 45 Fruit: 2 www.alkaline5diet.com

Total Fat 5g 8% Fat: 1

fruitsandveggiesmatter.gov Avocado Fruit Salad 3

fruitsandveggiesmatter.gov Avocado Fruit Salad 4

4. Baba Ghanoush (Eggplant Dip)

Nutrition Facts For a 21-day plant-based alkaline

Calories 70 Calories from Fat 25 Fruit: 0

Total Fat 3g 4% Fat: 0

fruitsandveggiesmatter.gov Baba Ghanoush (Eggplant Dip) 5

For a 21-day plant-based alkaline meal

fruitsandveggiesmatter.gov Baba Ghanoush (Eggplant Dip) 6

Calories 290 Calories from Fat 30 Fruit: 0

Total Fat 4g 5% Fat: 0

fruitsandveggiesmatter.gov Bean Gazpacho 7

6. Black Bean Gazpacho

Calories 140 Calories from Fat 5 Fruit: 0

fruitsandveggiesmatter.gov Black Bean Gazpacho 8

7. Black Bean Soup with Veggies

Calories 120 Calories from Fat 15 Fruit: 0

Total Fat 2g 2% Fat: 0

fruitsandveggiesmatter.gov Black Bean Soup with Veggies 9

Calories 140 Calories from Fat 25 Fruit: 0

Total Fat 3g 5% Fat: 0

fruitsandveggiesmatter.gov Broccoli Soup 10

Calories 70 Calories from Fat 5 Fruit: 0

Total Fat 1g 1% Fat: 0

fruitsandveggiesmatter.gov Cabbage Soup 11

10. Cantaloupe Soup

Calories 120 Calories from Fat 5 Fruit: 2

Total Fat 1g 2% Fat: 0

Vitamin A 160% www.alkaline5diet.com

fruitsandveggiesmatter.gov Cantaloupe Soup 12

Calories 100 Calories from Fat 30 Fruit: 0

Total Fat 4g 5% Fat: 1

For a 21-day plant-based alkaline meal

12. Chick-Peas with Sun-Dried Tomatoes

Calories 200 Calories from Fat 50 Fruit: 0

Total Fat 6g 9% Fat: 1

fruitsandveggiesmatter.gov Chick-Peas with Sun-Dried Tomatoes 15

13. Chickpea and Spinach Curry

Calories 150 Calories from Fat 20 Fruit: 0

Total Fat 2g 3% Fat: 0

fruitsandveggiesmatter.gov Chickpea and Spinach Curry 16

14. Curried Celery with Pears and Onions

Calories 230 Calories from Fat 40 Fruit: 0

Total Fat 5g 8% Fat: 1

fruitsandveggiesmatter.gov Curried Celery with Pears and Onions 17

15. Fennel Citrus Salad

Calories 170 Calories from Fat 40 Fruit: 1

Total Fat 5g 7% Fat: 1

fruitsandveggiesmatter.gov Fennel Citrus Salad 18