HIGH ENERGY AND LONG TERM HEALTH!! - Alkalising Recipes for Breakfast Lunch and Dinner

Alkalising Recipes for Breakfast Lunch and Dinner

            Recipes to help you on the path to

     HIGH ENERGY AND LONG TERM HEALTH!!

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Introduction
All recipes described below have been carefully selected for their alkalinity,
nutritional benefits and enzyme content, aiding with digestion, and mental
clarity, setting you on the path to increased energy and vital health. The
recipes themselves have been taken from courses I have attended, people I
have trained with and books I have read, as well as some of my own
personal creations.

You will notice a large proportion of the recipes recommended in each of
the following sections are served in their raw state, this will dramatically
increase the enzyme content of your diet, serving to boost energy levels,
deliver an enormous amount of antioxidants to the skin and body, and
slowing or even helping to reverse the aging process.

Food quality

Food quality is of the upmost importance when trying to prepare meals for
health improvement, as due to modern farming methods soils have been
severely depleted of nutrients and minerals, in some cases up to 50% less
now than 100 years ago. This in turn reduces the quality of the foods
produced in these soils, it is for this reason I suggest using organic produce
wherever possible, as the soils on organic land have preserved the most
nutrients.

Local farm shops are also a great source of nutrient rich foods as there food
will be fresh, as soon as a vegetable is picked nutrient depletion starts, so
the longer it takes from field to plate the fewer nutrients a particular plant
will have. When it comes to oils it is best to stay as close to organic extra
virgin cold pressed oils to reduce spoilage and increase health benefits.

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Breakfast
This is the most important meal of the day and should be a time where
large amounts of nutrients are consumed, if it is the morning time you tend
to train or are short of time then I recommend a trying a smoothie or
freshly made vegetable juice if you have juicing facilities, you can find some
recommendations in bonus section at the end of this booklet.

As previously mentioned breakfast is the most important meal of the day,
and the food you eat in the morning will program your, metabolism, mood
and importantly the type of food you will crave throughout the day. It is
extremely important at this time of day we consume increased levels of
protein. This can be made difficult by the considerable advertising and
societal pressures we are placed under in today’s media to eat a breakfast
high in carbohydrate and sugars such as your normal, cereal, slice of toast,
jam and coffee.

           Carb Fest                 V        Healthy Protein Salad

A breakfast based mainly on carbohydrate sources will play a huge role in
the mid afternoon slump, sluggish starts to the day and fluctuating blood
sugar levels, increasing the likelihood of insulin resistance, weight gain and
ill health. Alternatively a breakfast higher in protein will help stabilise blood
sugar levels, increase metabolism and increase insulin sensitivity
throughout the day, helping with health, vitality and weight loss.

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Higher protein style breakfast will:

       Increase metabolism by as much as 30%
       Stimulate glucagon, therefore decreasing insulin
       Aid with the stabilisation of blood sugar levels through till lunch

Higher carbohydrate breakfast will:

       Lower energy levels later in the day
       increased fluctuations in blood sugar and insulin levels
       Sugar and carbohydrate cravings later in the day

When people first start out on their journey towards health this can often
be the hardest shift in which they make but it is ultimately the most
rewarding and the energy levels which result are quite literally astounding.
If you do find it difficult to add protein at breakfast time a good source of
rice, pea, or hemp protein can be invaluable, when drinking your protein
rather than eating it the results will be much the same.

Recipes
Energy Boosting Super Green Salad
Handful of spinach leaves
Handful of watercress leaves
1 Avocado
1 Sliced red pepper
Avocado oil
1 pinch Himalayan crystal salt
1 slice of sprouted bread, with a cover of almond nut butter.

Mix all vegetables in a large salad bowl, glugging with oil and tossing
together, sprinkle with nut/seed mix and add salt to taste and serve. Extra
can be used later or placed in a Tupperware dish and taken to work as a
snack or lunch. Serve with a slice of sprouted bread, with a layer of almond
nut butter spread on top.

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Stir-fry sunshine
Handful Broccoli florets
1 carrot cut into batons
1 Handful Green beans, with ends removed and cut in half
1 Red Romero pepper cut into strips
Handful Cauliflower florets
½ cup cashews
1 Tablespoon coconut oil

Pre heat oil on low heat skillet add carrots and green beans for 3 minutes,
add broccoli and cauliflower for 2 minutes and add cashews and peppers
for final minute remove from heat and serve. On a training day it may be
advisable to had a portion of wild rice, boil, drain and mix in some more
coconut oil for increased health benefits

Healthy muesli

Oats
Buckwheat
Pumpkin Seeds
Sesame Seeds
Raisins
Crushed Almonds
Crushed Brazil Nuts

I recommend buying all these parts separately, purchasing a large
Tupperware cereal box and mixing in creating a box of healthy home cereal.
I personally use a broad sided knife to crush and chop nuts, but rolling pin
would be equally as effective. Add all ingredients to your tub and mix, for a
sweeter taste add some berries after pouring into your bowl.

Serve as normal with rice or almond nut milk

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Lunch
Due to the highly pressured nature of today’s workplace it is common place
to consume lunch whilst sat at your desk, in meetings or just generally in
your work environment, this will place increased stress upon the digestive
processes as your mind will be pre-occupied during your meal. I
recommend strongly that you take your lunch away from your desk and eat
somewhere relaxing where your body can truly enjoy the nutrients being
provided to it

Following your lunch, going for a gentle 15 – 20 minute walk will also aid
dramatically with your digestion of the meal and re-vitalise your energy
levels for the afternoon ahead, enabling greater mental clarity and
productivity in the work place.

A good combination of healthy breakfast and relaxing lunch can be the
difference between:

Stressed late nights at work      and           going home early

All of the recipes in this section have again been selected for their health
benefits, nutrient density, and enzyme content, whilst still being easy to
prepare and pack in order to carry to work with you.

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Recipes
Garden Salad
2 cups of broccoli florets coarsely chopped
1 cup cauliflorets coarsely chopped
¾ cups chopped parsley
2 sprigs fresh marjoram or 1 ½ tsp dried
1 med shallot, finely chopped
6 radishes chopped
2 tbsp seed mix
2 tbsp extra virgin olive oil
Ground black pepper to taste

Combine broccoli, cauliflower, parsley, marjoram, shallots, and radishes in a
large bowl, drizzle oil and grind pepper, then turn the salad with salad
servers, add 2 tablespoons of seed mix and serve

Fava Bean Wrap
2 cups fava beans pre-cooked
1 ½ tablespoons coconut oil
1 large onion chopped
1 large tomato diced
1 teaspoon ground cumin
1 teaspoon minced garlic
¼ cup freshly chopped parsley
¼ cup fresh lemon juice
Ground pepper to taste
Large greens such as lettuce, or spring greens for wraps

Combine all ingredients in a large skillet. Cook approximately for 15 – 20
min, wrap large greens and serve warm (can be wrapped and taken to work
and eaten cold if needed).

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French Bean Salad
½ pound of Green beans
½ medium red onion
1 tomato
4 tablespoons crispy pecans
¾ cup of basic dressing

Chop ends off green beans and cut in half, place in boiling water for approx
8 minutes until beans are tender, drain beans and rinse with cold water,
and leave to cool. Make thin slices of the tomato and cut in half and mix
tomato, pecans beans, and dressing into Tupperware, ready to take to
work.

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Evening Meal
The evening meal is time to relax and unwind after a long day and should
be eaten in a relaxed atmosphere, with the family where possible. If you
must have the TV on, try and watch something light hearted or comedic, as
this form of entertainment has been shown to improve digestion.

Try and eat your evening meal, whenever possible, at least 2 – 2½ hours
prior to going to bed, giving your body the best possible chance to get the
best recovery possible when asleep rather than having to focus on digesting
foods through the night.

Recipes
Fresh Fish and Chips
1 large Sweet Potato sliced and cut into wedge shapes
2 courgettes sliced and cut into wedge shapes
Extra Virgin Olive oil
2 medium sized rainbow trout
2 cloves of garlic
Juice of 1 lemon
2 tsp of freshly chopped parsley
Super green salad

Preheat oven to 180°. Placing the vegetable wedges on a baking tray/tin
drizzle with oil and roast for approx 1 hour until wedges are soft. Turn
vegetables occasionally. Place two trout diagonally across large piece of
parchment paper and season inside each fish with garlic, lemon and
parsley. Fold paper and starting from each end gradually fold up edges
sealing the paper into a parcel, fold edges to help prevent unravelling. Place
on baking tray and bake for approx 25 minutes. Serve with wedges and
super green salad

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Carrot and Lentil Soup
1 tablespoon coconut oil
2 garlic cloves, crushed
1 onion roughly chopped
2 large celery sticks, sliced
4 medium – large carrots, sliced
200g red split lentils, rinsed
1 litre hot vegetable stock

Heat the oil in a large pan and sweat garlic and onions for 5 minutes to
soften. Add the celery, carrots, lentils and stock, then stir and bring to the
boil, cover and simmer for 10 minutes to allow the carrots to soften, and
then blend until smooth or your preferred consistency.

Pineapple and bean sprout salad
300g of bean sprouts
1tsp turmeric
½ tsp ground cumin
1 tblsp. Coconut oil
150g onions
100g cashew nuts
500g pineapple
25ml cider vinegar
Himalayan crystal salt and freshly ground black pepper

Rinse the bean sprouts in a colander and drain well. Toast spices in a pan.
Add oil and fry onions until soft. Add cashews and stir over a low heat for
2-3 minutes. Add pineapple and cider vinegar. Stir and season. Remove
from heat and put in a large bowl. Mix in bean sprouts and chill before
serving.

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Snacks
Bread and butter with milk

2 slices of sprouted bread
with almond nut butter
Couple of handfuls of berries
½ Avocado
Glass of freshly made Coconut Milk

Nut and seed mix

Flax seed / pumpkin seed / sesame seed /shredded coconut / choice of nuts
cashew, brazil, almonds, walnut. For a more satisfying snack I always
recommend adding hemp oil or nut oil with a couple of pinches of
Himalayan crystal salt, this will add to the taste and keep the snack healthy
and nutritious.

Crispy Pecans
4 cups pecan halves
2 tablespoons of Himalayan crystal salt
Filtered Water

Mix pecans with salt and water, leaving in a warm place for at least 7 hours
or overnight, and the n drain, spread pecans on baking tray and place in
warm oven (no more than 150°) for 12 hours turning occasionally: Variation
of nuts, cashews, walnut halves, store in container to be used whenever
with salads, stir fries, or as a healthy snack

Vegetable Batons with Hummus
Select vegetables of your choice, my favourites are celery, carrots and
broccoli, and cut into batons, use them to dip into a pot of freshly made, or
store bought hummus.

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Bonus Smoothies & Salad Dressings
Often we find it hard to eat a breakfast first thing in the morning, or lack
the organisational skills to prepare or get up early enough to make the
day’s food, so on occasion I will make myself a smoothie with all the
required nutrients to help me with the rigours of daily life and high
pressured jobs. Smoothies can be also used as a snack but should always
be drank as quickly as possible following their creation, to prevent the
natural sugars becoming too highly concentrated and preventing you from
achieving your health, fat loss and fitness goals.

As part of this nutritional protocol it is imperative that salads and fresh raw
vegetables become a large part of your everyday life, this can often feel
slightly boring so here at Ipswich Fitness we have come up with a number
of salad dressings and dips you can use to enjoy the experience a little more

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Smoothies
Blueberry Smoothie (Serves 2)
Bunch Organic Parsley
Cup of frozen blueberries
1/2 organic lemon (include rind but not seeds)
Pint of Water
Some ginger to taste (fresh is best)
Mix

Mix all ingredients together in a blender or smooothie maker and blend
until smooth and creamy, drink for breakfast and enjoy the energy benefits

Tropical Smoothie (Serves 2 -3)
2 cups of Mango Cubed
1 Cup of Papaya Cubed
1 cup of frozen almond nut milk (can be substituted with rice milk)
        Put almond milk in ice cube tray to freeze overnight
1 tablespoon of Pumpkin seeds
¼ teaspoon of ground ginger

Traditional Smoothie
1 Banana
1 Avocado
1 tablespoon pumpkin seeds
1 teaspoon linseed
1 cup of almond milk
1 cup of water

For all smoothies:
Mix all ingredients together in a blender or smooothie maker and blend
until smooth and creamy, drink for breakfast and enjoy the energy benefits

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Salad Dressings
Almond Dressing (2 cups)
2/3 Cup Water
1/3 Cup fresh lemon juice
¾ Cup of almonds, soaked overnight and drained
1 garlic clove, peeled
Celtic Sea Salt or Himalayan crystal Salt
Blend the water with the lemon juice and almonds and garlic and salt cover
and chill (you can add dill and parsley to improve taste further)

Creamy Cumin Salad
1 cup soaked sunflower seeds
1 ½ cloves of garlic, peeled
½ cup cilantro leaves
1 teaspoon of Celtic seas salt
3 tablespoons of lemon juice
1/8 cup of flax, hemp or olive oil
½ teaspoon of cumin powder
Thoroughly blend all ingredients with one cup of water, serve over fresh
green salad. This dressing can be kept for up to 2 weeks but may thicken in
the fridge so add water if needed.

Honey Mustard dressing with poppy seeds
1 cup Dijon mustard
¼ honey cup honey
1/3 cup raw apple cider vinegar
½ tablespoon of sea salt
Blend all ingredients with 1/3 cup of water until well mixed. Can be stored
for around 2 weeks

Add any of these dressings to your salads to help taste and enjoy.

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Please enjoy all of the meals provided in this mini recipe book and please
feel free to direct any questions info@ipswichfitness.co.uk.

Hope you enjoy your new found healthier lifestyle and for more
information on how to get the most out of your health and fitness journey
visit http://ipswichfitness.co.uk for all you nutritional and training needs.

Thank you

Ben Gray

Suffolk’s Leading Health and Performance Expert

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