Eat Eat Eat Alkaline Recipe Book. Monica Wright

Burrito

      Serves 2

      Ingredients

      1-2 tbs coconut oil

      1/2 cup chopped onions

      1 cup soft tofu, chopped finely

      1 small tomato, chopped

      1/2 cup coriander and parsley, diced finely

      2 tbs soy sauce

      1/4 cup walnuts, chopped

      3 tbs low fat cheese, grated

      4 slices mountain bread

      1 small avocado

      Directions

      Heat the oil in a fry pan, add onion and mix for 3-4 minutes, stirring frequently. Add tofu to onions. Cook for 2 minutes then add tomato, soy sauce and herbs, and heat until warm. Stir in walnuts and cheese and remove from stove.

      Place half of mixture and half the avocado in a line in the centre of each mountain bread (2 for each person). Roll up and enjoy!

      Protein Bircher Muesli

      Serves 4

      Ingredients

      4 cups natural muesli

      2 cups low-fat milk (soy, rice or cows)

      1 cup water

      1 tbs of lemon juice

      1/2 cup chopped or flaked almonds

      2 apples, grated with skin

      2 teaspoons cinnamon

      1/2 cup desiccated coconut

      1 tbs LSA mix

      2 teaspoons of honey

      Directions

      Mix all ingredients in a bowl. Cover and refrigerate overnight. Enjoy cold the next day for breakfast or morning tea. 1 cup of this mix is 1 serve. Okay to leave in the fridge for up to 3 days. Add less water or milk if the consistency is too runny.

      Quick Breaky if you are

      always in a morning rush!

      Breakfast Shake

      Serves 2

      Ingredients

      1 banana, cut up

      1 cup natural or vanilla yoghurt

      1 cup frozen berries

      1/2 teaspoon of nutmeg

      1/2 teaspoon of cinnamon

      1 cup oats

      2 tbs LSA mix

      1 scoop vanilla whey protein powder

      2 cups water

      Handful of ice

      Directions

      Combine all ingredients in a blender and puree until smooth and creamy.

      Blend, Drink, Go!

      If going out for breakfast, then choose the following:

      •Eggs: cooked any way except fried or scrambled.

      •Bread: whole grain, sourdough, or rye only – not white or turkish.

      •Alkaline foods: pick from avocado, spinach, tomato, lemon (squeezed over meal), mushrooms, almonds.

      •Muesli: make sure it has nuts and no dried fruit – enjoy with yoghurt, limited milk and fresh fruit.

      •Coffee: okay, no more than one at breakfast.

      •Green or herbal tea: great choice.

      •Juice: if you like your juice, then stick with mainly veggies such as a carrot, celery, beetroot, ginger and a choice of one fruit such as apple, watermelon, or orange juice rather than an all fruit option; drink before your food comes out, rather than with your food for better digestion.

      If getting your own breakfast, here are some other quick options for you:

      •Cook porridge made with a 1/2 cup of oats, 1 tablespoon of LSA (linseed, sunflower and almond mix) and 1 cup of water in microwave/stove for 2 to 3 minutes. Add cinnamon and vanilla protein powder once cooled down. Use stevia to sweeten, if necessary.

      •Protein shake with whey protein, 10 almonds, and a piece of fruit.

      •Protein breakfast shake: mix whey protein, 1 cup oats, one tablespoon LSA mix, and water; mix in a blender or shake and drink.

      •1 cup muesli (no dried fruit), 1 tablespoon LSA mix, 10 almonds plus 1 cup of either rice, soy milk or organic yoghurt.

      •2 eggs either boiled or poached (not scrambled or fried) on 2 pieces of grainy toast with a quarter of a large avocado and sliced tomatoes.

      •2 pieces of grainy toast with vegemite and quarter of a large avocado spread, with sliced tomato on top.

      •Small can of four bean mix, small can of corn, 1/4 cup low-fat grated cheese. Cook in microwave until cheese melts and serve with one piece of grainy toast, quarter of a large avocado, and fresh tomato.

      •2 pieces of grainy toast with 1 tablespoon of 100% nut butter (mix of almonds, brazil nuts and cashews, called Melrose ABC spread).

      •French toast: soak 1 or 2 pieces of grainy toast in 1 egg, grill, and then spread 1 tablespoon of 100% nut butter (Melrose ABC spread).

      •Wellness drink: 1 tablespoon of barley grass powder and 30 to 60 ml of super juice mixed into a large glass of water, eat with 15 almonds.

      “Breakfast like a King,

      ensures that you win”