Because of the hormonal differences between men and women, women have a different metabolic response to fasting [1]. As a result, during their eating windows, women should eat a diet higher in alkaline with more vegetables, while men should eat a little more protein.
If you’re wondering how to achieve alkalization of the body with your diet, here are some recipe suggestions that include a variety of smoothie ideas and other meal recommendations. These healthy food options will strengthen your immune system against infections, get rid of dead cells, and improve metabolism.
I. Smoothie Recipes
These smoothies contain pH levels of 7.1 or 7.2. They should be combined with one of our recommended dishes listed below.
Alkaline Smoothie |
Melon Smoothie |
Green Smoothie |
 Ingredients:
Instructions: Mix all of the ingredients together in a blender until smooth. |
 Ingredients:
Instructions: Mix all of the ingredients together in a blender until smooth. |
 Ingredients:
Instructions: Mix all of the ingredients together in a blender until smooth. |
II. Dish Recipes
Choose one of the following:
1. Light Quinoa Porridge
Nutritive values per portion:
| Energy value | 624Kcal |
| Proteins | 17g |
| Carbohydrates | 85g |
| Of which sugars | 21g |
| Of which Fibers | 11g |
| Fats | 26g |
| Of which cholesterol | 0mg |
| Of which saturated | 6g |
| Vitamin A | 23%RDI |
| Vitamin C | 18% RDI |
| Iron | 8% RDI |
| Calcium | 45% RDI |
Ingredients:
- ½ cup of quinoa
- 3-4 walnuts
- 1 tsp. coconut oil
- 1 cup almond milk
- 5 dates
- ½ banana
Instructions:
In a pan, mix quinoa, coconut oil, and milk. Bring the mixture to a boil and let it simmer for 15 minutes. Serve it in a bowl and decorate it with walnuts, dates, and bananas.
2. Creamy Pumpkin White Beans
Nutrition values per portion:
| Energy value | 510Kcal |
| Proteins | 70g |
| Carbohydrates | 30g |
| Of which sugars | 14g |
| Of which Fibers | 15g |
| Fats | 10g |
| Of which cholesterol | 0mg |
| Of which saturated | 0mg |
| Vitamin A | 560% RDI |
| Vitamin C | 8% RDI |
| Iron | 7% RDI |
| Calcium | 36% RDI |
Ingredients:
- 5.29 oz. / 150g pumpkin or squash
- 2 cups vegetable broth – low sodium
- 1 carrot
- 1 ½ cup white canned beans
- Salt and pepper to taste
- 10 ml cold-pressed oil
Instructions:
Transfer the pumpkin and carrots to a pot and cover them with broth. Add the spices. Bring it to a gentle boil, reduce the heat, and simmer for 20 minutes, removing any foam that rises to the surface. Remove from heat and use a fork to smash the vegetables (pumpkin and carrot). Transfer the beans to the mixture. Place the pot back on the stove and cook for another 5 minutes. Add the oil and serve.
3. Super Alkaline Salad With Pineapple
Nutrition values per portion:
| Energy value | 540Kcal |
| Proteins | 12g |
| Carbohydrates | 44g |
| Of which sugars | 15g |
| Of which Fibers | 10g |
| Fats | 30g |
| Of which cholesterol | 21mg |
| Of which saturated | 8mg |
| Vitamin A | 640% RDI |
| Vitamin C | 269% RDI |
| Iron | 5% RDI |
| Calcium | 269% RDI |
Ingredients:
- ½ cup pineapple
- 1 handful kale or spinach
- 10 almonds
- ½ cucumber
- ½ cup whole rice
- 1 ½ cups water
- 3-4 cherry tomatoes
- 1tbsp. cold-pressed oil
- Chili pepper
- Salt
Instructions:
Boil water in a pot, then add rice. Let it simmer for 12 minutes at a low temperature.
Cut the vegetables and arrange them in a deep bowl. Add almonds and rice on top and season with oil, chili pepper, and salt.
References:
- Soeters, M. R., Sauerwein, H. P., Groener, J. E., Aerts, J. M., Ackermans, M. T., Glatz, J. F., Fliers, E., & Serlie, M. J. (2007). Gender-related differences in the metabolic response to fasting. The Journal of clinical endocrinology and metabolism, 92(9), 3646–3652. Link