Alkaline Diet

Fruit and Vegetable Recipes
www.AlkalineDietHealthTips.com Recipes
By: Laura Wilson
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 1 Tbsp lemon juice 1/3 cup low-fat mayonnaise Directions: Combine all ingredients. Chill thoroughly. Serve on salad greens. 3 (medium) unpared and diced apples 1/2 cup raisins
Nutrition Facts
Apple Carrot Salad
Serving size 1/6 recipe

Amount Per Serving
Diabetic Exchange** Carbohydrates: 0 Meat: 0
Calories
110
Calories from Fat 10

% Daily Value (DV)*
Fruit: 1 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included
Total Fat
1g 0mg 25g
2% 0% 0% 6% 8% 12%
Saturated Fat 0g
Cholesterol Sodium
140mg
Total Carbohydrate
Dietary Fiber 3g Sugars 20g

Protein
1g
45% 10% 2% 2%
Vitamin A Vitamin C Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet.
Apple Carrot Salad
2. Apple Tuna Sandwich

Recipe Summary: Preparation time: 10 minutes Number of Servings: 3 Cups of Fruits and Vegetables per Person: 0.75 Ingredients: 2 6 oz cans unsalted tuna in water, drained 1 celery stalk, peeled and chopped 1 tsp prepared mustard 6 slices whole wheat bread 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. 1 medium apple chopped 1/4 cup low fat vanilla yogurt 1 tsp honey 6 lettuce leaves
Nutrition Facts
Apple Tuna Sandwich
Serving size 1 sandwich

Amount Per Serving
Calories
330

% Daily Value (DV)*
Total Fat
4g 35mg 37g
5% 5% 12% 15% 12% 24%
Saturated Fat 1g
Cholesterol Sodium
370mg
Total Carbohydrate

Protein
38g
40% 20% 15% 20%

Apple Tuna Sandwich
3. Avocado Fruit Salad

Recipe Summary: Preparation time: 10 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 1.5 Ingredients: 1-1/2 Tbsp olive oil 1 tsp grated lime peel 1 Tbsp fresh chopped basil leaves 1/4 tsp salt 1 10 oz package mixed baby greens 4 grapefruit 2 star fruits, sliced 2 Tbsp raspberry vinegar 1 Tbsp fresh lime juice 1/2 tsp dry mustard 1/4 tsp pepper 4 kiwi, peeled and sliced in half rounds 2 cups sliced strawberries 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

Amount Per Serving
Calories
150

% Daily Value (DV)*
Total Fat
5g 0mg 29g
8% 3% 0% 4% 10% 40%
Saturated Fat 1g
Cholesterol Sodium
85mg
Total Carbohydrate

Protein
3g
35% 240% 6% 6%
Avocado Fruit Salad
Avocado Fruit Salad
4. Baba Ghanoush (Eggplant Dip)

Recipe Summary: Preparation time: 1 hour, 30 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0.75 Ingredients: 2 large eggplants (1 1/4 lbs) 4 cloves garlic, peeled and crushed 4 Tbsp cold water 1/8 tsp freshly ground black pepper 1 cup chopped tomato 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. 2 Tbsp tahini 3 Tbsp fresh lemon juice or more to taste 1/4 tsp salt 1/2 tsp olive oil 1/2 cup diced onion
Nutrition Facts
Baba Ghanoush (Eggplant Dip)
Serving size 1/8 of recipe

Amount Per Serving
Calories
70

% Daily Value (DV)*
Total Fat
3g 0mg 11g
4% 0% 0% 3% 4% 20%
Saturated Fat 0g
Cholesterol Sodium
80mg
Total Carbohydrate

Protein
2g
4% 15%
Vitamin A Vitamin C
Calcium Iron
4% 4%
5. Bean Gazpacho
Recipe Summary: Preparation time: 25 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1 Ingredients: 4 cups cooked pinto beans 4 Tbsp lime juice 16 oz can stewed no salt added tomatoes 1 cup thinly sliced celery 1 cup chopped green pepper 1/2 small avocado, peeled and chopped 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. 1 qt low sodium tomato juice 2 tsp reduced sodium Worcestershire sauce 2 cups peeled, seeded and chopped cucumber 1 cup chopped onion 2 tsp minced roasted garlic 1 cup fat free croutons
Nutrition Facts
Bean Gazpacho

Amount Per Serving
Calories
290

% Daily Value (DV)*
Total Fat
4g 0mg 53g
5% 3% 0% 8% 18% 60%
Saturated Fat 1g
Cholesterol Sodium
180mg
Total Carbohydrate

Protein
14g
20% 130% 10% 25%

Bean Gazpacho
6. Black Bean Gazpacho

Recipe Summary: Preparation time: 6 hours Number of Servings: 6 Cups of Fruits and Vegetables per Person: 2 Ingredients: 2 large tomatoes, seeded and chopped 1 large green bell pepper, chopped 2 celery stalk, thinly sliced 3 cups no added salt tomato juice 2 Tbsp red wine vinegar 1/2 tsp low sodium Worcestershire sauce 2 15oz cans low sodium black beans, rinsed 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. 1 large red bell pepper, chopped 1 medium cucumber, peeled and chopped 1/4 cup sliced green onions 2 Tbsp lime juice 2 tsp Tabasco sauce 1 garlic clove, minced 1/4 cup fat free sour cream
Nutrition Facts
Black Bean Gazpacho

Amount Per Serving
Calories
140
Calories from Fat 5

% Daily Value (DV)*
Total Fat
1g 0mg 33g
1% 0% 0% 14% 11% 36%
Saturated Fat 0g
Cholesterol Sodium
340mg
Total Carbohydrate

Protein
8g
45% 180% 10% 15%

Black Bean Gazpacho
7. Black Bean Soup with Veggies

Recipe Summary: Preparation time: 10 hours Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 3 carrots, thinly sliced 1 onion, chopped 20 oz can black beans, rinsed and drained 15 oz can crushed tomatoes 1/2 tsp dried oregano 1/2 tsp chili powder Directions: Combine all ingredients in slow cooker. Cover. Cook on LOW for 9-10 hours. 2 celery ribs, sliced 4 garlic cloves, diced 28 oz can low sodium vegetable broth 1-1/2 tsp dried basil 1/2 tsp cumin 1/2 tsp hot pepper sauce
Nutrition Facts
Black Bean Soup with Veggies

Amount Per Serving
Calories
120

% Daily Value (DV)*
Total Fat
2g 0mg 20g
2% 0% 0% 15% 7% 24%
Saturated Fat 0g
Cholesterol Sodium
350mg
Total Carbohydrate

Protein
7g
110% 15% 6% 15%
Black Bean Soup with Veggies
8. Broccoli Soup
Recipe Summary: Preparation time: 30 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 3 cups chopped broccoli (or 2 10-ounce packages frozen broccoli) 1/2 cup chopped onion 2 cups nonfat milk 1/4 tsp salt Dash ground thyme 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. 1/2 cup diced celery 1 cup low sodium chicken broth 2 Tbsp cornstarch Dash pepper 1/4 cup grated Swiss cheese
Nutrition Facts
Broccoli Soup

Amount Per Serving
Calories
140

% Daily Value (DV)*
Total Fat
3g 10mg 20g
5% 8% 3% 11% 7% 20%
Saturated Fat 2g
Cholesterol Sodium
270mg
Total Carbohydrate

Protein
11g
35% 140% 30% 8%

Broccoli Soup
10
9. Cabbage Soup
Recipe Summary: Preparation time: 4 hours Number of Servings: 8 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1 lb cabbage, finely shredded 4 carrots, sliced 2 vegetable bouillon, low sodium 1 qt tomato juice, low sodium Directions: Combine all ingredients in slow cooker. Cover and cook on HIGH for 3-4 hours or until vegetables are tender. 4 celery ribs, sliced 1 onion, chopped 2 garlic cloves, minced 4 cups water
Nutrition Facts
Cabbage Soup

Amount Per Serving
Calories
70
Calories from Fat 5

% Daily Value (DV)*
Total Fat
1g 0mg 14g
1% 0% 0% 6% 5% 4%
Saturated Fat 0g
Cholesterol Sodium
140mg
Total Carbohydrate

Protein
2g
110% 90% 6% 6%
Cabbage Soup
11
10. Cantaloupe Soup

Recipe Summary: Preparation time: 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 2 pounds cantaloupe, peeled and chopped 3/4 cup sparkling apple juice 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. 1 Tbsp lemon juice, freshly squeezed 1 cup raspberries
Nutrition Facts
Cantaloupe Soup

Amount Per Serving
Calories
120
Calories from Fat 5

% Daily Value (DV)*
Total Fat
1g 0mg 28g
2% 0% 0% 2% 9% 16%
Saturated Fat 0g
Cholesterol Sodium
40mg
Total Carbohydrate

Protein
2g
160% 160% 4% 6%
Cantaloupe Soup
12
11. Caponata
Recipe Summary: Preparation time: 1 hour, 30 minutes Number of Servings: 10 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 3 sprays cooking spray 2 red bell peppers, thinly sliced 6 cloves garlic, thinly sliced 10 sprigs Italian parsley, stems and leaves intact 1 large eggplant, cut into 1 inch pieces 3 Tbsp sugar 1/4 cup drained and rinsed capers 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. 2 yellow onions, halved and thinly sliced 2 celery ribs, thinly sliced 5 sprigs fresh Thyme 1 (16 oz) can crushed tomatoes 1/2 cup red wine vinegar 1/2 cup pitted and halved Kalmata olives 1/8 tsp fresh ground black pepper
Nutrition Facts
Caponata

Amount Per Serving
Calories
100

% Daily Value (DV)*
Fruit: 0 Vegetable: 2 Milk: 0 Fat: 1 Other: 0
Total Fat
4g
5% 0%
Saturated Fat 0g
Caponata
13
Cholesterol Sodium
0mg 17g
0% 15% 6% 16%
360mg
Total Carbohydrate

Protein
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included
2g
30% 120% 4% 6%

Caponata
14
12. Chick-Peas with Sun-Dried Tomatoes

Recipe Summary: Preparation time: 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.75 Ingredients: 1 red onion, small, sliced crosswise and separated into rings 1 medium tomato chopped 1 Tbsp olive oil 1 Tbsp balsamic vinegar 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. 1/2 tsp rosemary, dried, crumbled 2-1/2 cups chick-peas, canned, rinsed and drained 1/2 cup low-sodium vegetable stock 2 Tbsp sun-dried tomato bits
Nutrition Facts
Chick-Peas with Sun-Dried Tomatoes

Amount Per Serving
Calories
200

% Daily Value (DV)*
Total Fat
6g 0mg 28g
9% 3% 0% 20% 9% 28%
Saturated Fat 1g
Cholesterol Sodium
490mg
Total Carbohydrate

Protein
9g
6% 15% 6% 10%

Chick-Peas with Sun-Dried Tomatoes
15
13. Chickpea and Spinach Curry

Recipe Summary: Preparation time: 10 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1 cup coarsely chopped onion 1 tsp olive oil 1 19 oz can chickpeas, rinsed and drained 1 10 oz bag spinach 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. 1-1/2 Tbsp fresh ginger, chopped or grated 1-1/2 tsp red curry powder 1 14 oz can diced tomatoes with liquid 1/2 cup water
Nutrition Facts
Chickpea and Spinach Curry

Amount Per Serving
Calories
150

% Daily Value (DV)*
Total Fat
2g 0mg 28g
3% 0% 0% 25% 9% 24%
Saturated Fat 0g
Cholesterol Sodium
590mg
Total Carbohydrate

Protein
7g
90% 50% 10% 15%

Chickpea and Spinach Curry
16
14. Curried Celery with Pears and Onions

Recipe Summary: Preparation time: 20 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1 Tbsp vegetable oil 1 cup sweet red bell pepper, cut into 1/2" pieces 2 tsp curry powder 3/4 cup apple juice 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. 3 cups celery cut into 1/2" pieces 3/4 cup onion, cut into 1/2" pieces 1-1/2 cup peeled and cored ripe pears cut into 1-1/2" pieces 1/2 tsp salt
Nutrition Facts
Curried Celery with Pears and Onions

Amount Per Serving
Calories
230

% Daily Value (DV)*
Total Fat
5g 0mg 46g
8% 3% 0% 15% 15% 24%
Saturated Fat 1g
Cholesterol Sodium
370mg
Total Carbohydrate

Protein
4g
50% 120% 6% 10%

Curried Celery with Pears and Onions
17
15. Fennel Citrus Salad

Recipe Summary: Preparation time: 10 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1 medium, about 1-1/2 lbs, fennel bulb, thinly sliced 1/4 cup thinly sliced red onion 2 tsp olive oil Directions: Combine fennel, oranges, red onion and olives. Drizzle with olive oil and lemon juice. Toss gently and serve. 4 medium navel oranges, peeled and sliced 1/4 cup Kalamata olives, pitted 2 Tbsp fresh lemon juice
Nutrition Facts
Fennel Citrus Salad

Amount Per Serving
Calories
170

% Daily Value (DV)*
Total Fat
5g 0mg 32g
7% 3% 0% 9% 11% 36%
Saturated Fat 1g
Cholesterol Sodium
210mg
Total Carbohydrate

Protein
4g
10% 180% 15% 8%

Fennel Citrus Salad
18
16. Garbanzo Tabbouleh

Recipe Summary: Preparation time: 40 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 1 cup bulgur (cracked wheat) 2 cups diced tomatoes 1 cup boiling water 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 3/4 cup chopped fresh parsley 1/2 cup sliced green onions 1/2 tsp salt 1-1/2 Tbsp olive oil
1 cup diced cucumber, peeled and seeded 1/2 cup diced yellow bell pepper 2 Tbsp chopped fresh mint 1/3 cup fresh lemon juice 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

Amount Per Serving
Calories
150

% Daily Value (DV)*
Total Fat
4g 0mg 26g
6% 3% 0% 7% 9% 28%
Saturated Fat 1g
Cholesterol Sodium
160mg
Total Carbohydrate

Protein
6g
20% 60% 4% 10%

Garbanzo Tabbouleh
19
17. Gazpacho
Recipe Summary: Preparation time: 1 hour, 20 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1.5 Ingredients: 8 large tomatoes, peeled 1 large green bell pepper, finely chopped 3 Tbsp red wine vinegar 3 Tbsp lemon juice salt and fresh ground pepper 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. 1 large cucumber, peeled, seeded and finely diced 1 medium-size red onion, minced 1 Tbsp olive oil 2-1/2 Tbsp chopped fresh parsley or 2 tsp dried basil tabasco sauce to taste
Nutrition Facts
Gazpacho

Amount Per Serving
Calories
90

% Daily Value (DV)*
Total Fat
3g 0mg 14g
5% 0% 0% 3% 5% 16%
Saturated Fat 0g
Cholesterol Sodium
65mg
Total Carbohydrate

Protein
3g
45% 100% 4% 6%

Gazpacho
20
18. Lemon Bulgur and Chickpea Pilaf

Recipe Summary: Preparation time: 30 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 1 cup medium grind bulgur 1 tsp ground cumin, divided 1 small onion, chopped 3 cloves garlic, minced 1/3 cup fresh lemon juice 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. 2 cups vegetable stock 1 Tbsp olive oil 1 small green bell pepper, chopped 2 cups canned chickpeas, rinsed and drained 1 cup fresh chopped parsley
Nutrition Facts
Lemon Bulgur and Chickpea Pilaf

Amount Per Serving
Calories
191

% Daily Value (DV)*
Total Fat
4g 0mg 34g
6% 0% 0% 6% 11% 32%
Saturated Fat 0g
Cholesterol Sodium
150mg
Total Carbohydrate

Protein
8g
20% 50% 6% 15%

Lemon Bulgur and Chickpea Pilaf
21
19. Lentil One dish

Recipe Summary: Preparation time: 30 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 2 Ingredients: 1 cup uncooked and rinsed lentils 3 cup sliced carrots 1 lb kale, cleaned and chopped 1 packet reduced sodium onion soup mix 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. 1/2 cup uncooked brown rice 1 lb swiss chard, cleaned and chopped 3 cups water 1 tsp basil
Nutrition Facts
Lentil One dish

Amount Per Serving
Calories
290

% Daily Value (DV)*
Total Fat
4g 0mg 52g
6% 3% 0% 23% 17% 52%
Saturated Fat 1g
Cholesterol Sodium
540mg
Total Carbohydrate

Protein
15g
530% 200% 20% 35%
Lentil One dish
22
20. Lentil Soup

Recipe Summary: Preparation time: 8 hours Number of Servings: 12 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1 cup chopped carrots 2 cups chopped onions 2 cups brown rice 1 lb lentils, washed and drained 1 tsp dried rosemary 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. 1 cup diced celery 1 Tbsp olive oil 6 cups water 1 lb mushrooms, sliced 1 tsp dried tarragon
Nutrition Facts
Lentil Soup

Amount Per Serving
Calories
290

% Daily Value (DV)*
Total Fat
4g 0mg 51g
6% 3% 0% 1% 17% 48%
Saturated Fat 1g
Cholesterol Sodium
20mg
Total Carbohydrate

Protein
13g
35% 8% 4% 25%

Lentil Soup
23
21. Lentil Toss

Recipe Summary: Preparation time: 30 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1 cup uncooked lentils 2 cups cauliflower florets 2 cups cucumbers, sliced and quartered 1/2 cup chopped red onion 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. 2 cups water 2 cups broccoli florets 1 large carrot, grated 2 cups sliced fresh mushrooms
Nutrition Facts
Lentil Toss

Amount Per Serving
Calories
120

% Daily Value (DV)*
Total Fat
2g 0mg 20g
2% 0% 0% 4% 7% 32%
Saturated Fat 0g
Cholesterol Sodium
95mg
Total Carbohydrate

Protein
8g
40% 50% 4% 15%

Lentil Toss
24
22. Melon Soup

Recipe Summary: Preparation time: 1 hour Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1.5 Ingredients: 2 cups cubed cantaloupe 2 cups cubed watermelon (unseeded) 3 Tbsp lemon juice 1/2 cup fat-free half and half 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. 2 cups cubed honeydew 1/2 cup orange juice 2 Tsp honey mint sprigs
Nutrition Facts
Melon Soup

Amount Per Serving
Calories
130

% Daily Value (DV)*
Total Fat
1g 0mg 30g
2% 0% 0% 3% 10% 8%
Saturated Fat 0g
Cholesterol Sodium
75mg
Total Carbohydrate

Protein
3g
70% 120% 6% 6%

Melon Soup
25
23. Mexibean Mock Lasagna

Recipe Summary: Preparation time: 30 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1.5 Ingredients: 2 tsp olive oil 3 garlic cloves, minced 1 red pepper, coarsely chopped 2 tsp chili powder 1 cup frozen or fresh corn kernels 15 oz can black beans, rinsed and drained 4 oz can diced green chilies, drained 6 corn tortillas 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. 1-1/2 cup chopped onion 1 green pepper, coarsely chopped 1 tsp ground cumin 1/8 tsp cayenne powder 15 oz can dark red kidney beans, rinsed and drained 1 cup no added salt tomato sauce nonstick cooking spray 1 cup fat free ricotta cheese
Nutrition Facts
Mexibean Mock Lasagna

Amount Per Serving
Calories
340

% Daily Value (DV)*
Total Fat
5g 10mg 53g
8% 5% 3% 25% 18% 52%
Saturated Fat 1g
Cholesterol Sodium
600mg
Total Carbohydrate

Protein
18g
30%
Vitamin A
26
Vitamin C Calcium Iron
140% 25% 20%
27
24. Moroccan Lentil Salad

Recipe Summary: Preparation time: 30 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 2 Ingredients: 1-1/4 cups uncooked lentils 3 Tbsp lemon juice 1/2 tsp thyme 1/4 tsp salt 1 garlic clove 1 cup diced cucumber 1 cup thinly sliced celery 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. 2-1/2 cups water 1-1/2 Tbsp olive oil 1/2 tsp mint flakes 1/8 tsp black pepper 1-1/2 cup quartered cherry tomatoes 1/2 cup crumbled reduced-fat feta cheese 4 cups romaine lettuce leaves
Nutrition Facts
Moroccan Lentil Salad

Amount Per Serving
Calories
310

% Daily Value (DV)*
Total Fat
8g 5mg 42g
12% 13% 2% 24% 14% 64%
Saturated Fat 3g
Cholesterol Sodium
570mg
Total Carbohydrate

Protein
21g
80% 50% 15% 40%

Moroccan Lentil Salad
28
25. Nine Bean Soup

Recipe Summary: Preparation time: 2 hours Number of Servings: 12 Cups of Fruits and Vegetables per Person: 1.5 Ingredients: 1 cup black beans 1 cup pinto beans 1 cup split green peas 1 15.5 oz can garbanzo beans, drained 1 15.5 oz can kidney beans, drained 1 10 oz can diced tomatoes with green chiles 1 cup green onion, chopped 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. 1 cup red beans 1 cup white beans 1 cup navy beans 1 15.5 oz can no sodium black-eyed peas, drained 1 14.5 oz can no sodium diced tomatoes 1 large onion, chopped 3 cloves garlic, crushed
Nutrition Facts
Nine Bean Soup

Amount Per Serving
Calories
440

% Daily Value (DV)*
Total Fat
2g 0mg 81g
3% 0% 0% 19% 27% 96%
Saturated Fat 0g
Cholesterol Sodium
460mg
Total Carbohydrate

Protein
27g
Nine Bean Soup
29
6% 15% 15% 40%
Nine Bean Soup
30
26. Papaya Black Beans and Rice

Recipe Summary: Preparation time: 30 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1 Ingredients: 2 tsp olive oil 1/2 cup orange juice 2 Tbsp fresh chopped cilantro 1 cup finely chopped red bell pepper 1 medium papaya, peeled, seeded, and diced 2 15oz can black beans, rinsed and drained 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. 1 cup chopped red onion 1/4 cup lemon juice 1/2 tsp cayenne pepper 1 cup finely chopped green bell pepper 2 garlic cloves, minced 6 cups hot cooked brown rice
Nutrition Facts
Papaya Black Beans and Rice

Amount Per Serving
Calories
410

% Daily Value (DV)*
Total Fat
5g 0mg 78g
7% 3% 0% 18% 26% 56%
Saturated Fat 1g
Cholesterol Sodium
440mg
Total Carbohydrate

Protein
13g
30% 170% 10% 25%

Papaya Black Beans and Rice
31
27. Papaya Pineapple Salsa

Recipe Summary: Preparation time: 25 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 3/4 cup diced ripe papaya 1/2 cup diced jicama 1 chili pepper, Serrano or jalapeno 2 tsp lime zest 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. 3/4 cup diced fresh pineapple 3 tbsp chopped red onion 1 garlic clove, minced 2 tbsp fresh lime juice
Nutrition Facts
Papaya Pineapple Salsa

Amount Per Serving
Calories
40
Calories from Fat 0

% Daily Value (DV)*
Total Fat
0g 0mg 10g
0% 0% 0% 0% 3% 8%
Saturated Fat 0g
Cholesterol Sodium
0mg
Total Carbohydrate

Protein
1g
8% 60% 2% 2%

Papaya Pineapple Salsa
32
28. Spanish Hot Dish Dinner

Recipe Summary: Preparation time: 30 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 0.75 Ingredients: 3/4 lb ground turkey meat 1 cup chopped onion 14-1/2 oz can no added salt whole tomatoes, undrained and chopped 1/3 cup raisins 1/2 tsp pepper 1/4 tsp cloves 1/4 tsp nutmeg 1/2 tsp hot sauce 2 cups finely chopped apple 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. nonstick cooking spray 2 garlic cloves, minced 4 oz can diced green chilies, drained 1/2 tsp salt 1/2 tsp cinnamon 1/4 tsp allspice 1/4 tsp orange rind 1 cup canned black beans, rinsed and drained 3 cups cooked brown rice
Nutrition Facts
Spanish Hot Dish Dinner

Amount Per Serving
Calories
290

% Daily Value (DV)*
Total Fat
3g 20mg 48g
4% 0% 7% 19% 16% 28%
Saturated Fat 0g
Cholesterol Sodium
450mg
Total Carbohydrate

Protein
20g
2% 25%
Vitamin A Vitamin C
33
Calcium Iron
8% 20%
34
29. Veggie Delight Smoothie

Recipe Summary: Preparation time: 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1.5 Ingredients: 2 cups apple juice 1 cup applesauce 1 cup peeled and sliced cucumber Directions: Place all items into blender and blend until smooth. Serve immediately. 1 cup sliced apple 1 cup sliced carrots 2-1/2 cups ice
Nutrition Facts
Veggie Delight Smoothie

Amount Per Serving
Calories
120
Calories from Fat 0

% Daily Value (DV)*
Total Fat
0g 0mg 29g
0% 0% 0% 1% 10% 12%
Saturated Fat 0g
Cholesterol Sodium
30mg
Total Carbohydrate

Protein
1g
100% 10% 4% 4%
Veggie Delight Smoothie
35
30. Very Veggie Salad

Recipe Summary: Preparation time: 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 4 Ingredients: 4 cups raw spinach 2 cups chopped red, yellow, orange bell pepper 1 cup chopped broccoli 1 cup sliced yellow squash 2 cups sliced cucumber 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. 4 cups romaine lettuce 2 cups grape or cherry tomatoes 1 cup chopped cauliflower 1 cup sliced zucchini 2 cups chopped baby carrots
Nutrition Facts
Very Veggie Salad
Serving size 5 cups

Amount Per Serving
Calories
100

% Daily Value (DV)*
Total Fat
1g 0mg 22g
2% 0% 0% 3% 7% 28%
Saturated Fat 0g
Cholesterol Sodium
80mg
Total Carbohydrate

Protein
6g
330% 360% 10% 15%
Very Veggie Salad
36

Alkaline Diet

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Fruit and Vegetable Recipes

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