Alkalizing Recipes for Winter
I don’t know about you, but I find delight in almost any outdoor activity on a sunny winter day, surrounded by sparkling snow. But when I come in from the cold, I crave something warm to eat or drink. Our eating habits naturally change with the seasons. In the winter, we find ourselves seeking warm foods like soups, stews, herbal teas, and hot chocolate, as opposed to fresh salads and cold berries.
Traditional wisdom from around the world has long favored hot and cooked foods during the cold months as they warm the body and do not dampen the “fire of digestion.”
Without the farm-fresh fruits and vegetables of summer and fall, I get lots of questions about how to stay on the alkaline diet in the winter. It may seem like there is less of an alkaline offering during the winter months, but the truth is we can find an abundance of delicious alkalizing meals and food choices in all seasons, even in the winter. And eating an alkaline diet is one of the best things you can do for your bones!
Try a few of these delicious winter alkalizing recipes and let us know what you think in the comments!
Marinated Artichoke and Fennel Salad
(makes about 4 cups) (Lisa Portnoff*)
Prep. Time: 10 min
Alkaline-Forming Key: (H)=High; (M)=Moderate; (L)=Low
Fennel is a highly alkalizing vegetable with a crunch like celery and a slightly licorice flavor. Combined with artichokes, asparagus, and a big hit of lemon juice, this refreshing mix can stand alone or be added to a tossed salad.
INGREDIENTS
• 2 lemons, juiced (about 6 tablespoons) (M)
• 2 tablespoons extra-virgin olive oil (L)
• 1 ½ teaspoons sea salt, or to taste (H)
• 1 ½ teaspoons ground black pepper, or to taste (M)
• 1 ½ teaspoons Italian seasoning (for homemade, see recipe below) (M)
• 4 cloves garlic, chopped (optional) (M)
• 1 (14 ounce) bag frozen quartered artichoke hearts, thawed and drained (M)
• 1 cup thinly sliced fennel* (aka anise) (H) (Use stalks and bulbs to make 1 cup)
• ½ cup asparagus, cut into 1" pieces (H), or use green beans (M)
DIRECTIONS
1. Combine lemon juice, extra-virgin olive oil, salt, black pepper, Italian seasoning, and garlic in a sealable glass container.
2. Seal the container and shake to emulsify the mixture.
3. Remove the lid and add artichoke hearts, fennel, and asparagus/green beans. Reseal the lid and continue shaking the container until the vegetables are completely coated.
Italian Seasoning (makes about ½ cup)
Combine:
• 2 tablespoons dried basil
• 2 tablespoons dried oregano
• 2 tablespoons dried rosemary
• 2 tablespoons dried thyme
• 2 tablespoons dried marjoram
Store in a tightly covered jar.
*To prepare the fennel, first cut the stalks off at their bases. Trim the top of each stalk, and slice the stalks thinly, crosswise. Cut the bulb in half lengthwise, then into quarters, lengthwise. Cut the cores out and slice thinly, lengthwise. Cut the slices into halves or thirds if too long for the intended use.
Instant Pot Lentil-Vegetable Soup with Cumin, Lemon, and Greens
(serves 4-6) (Lisa Portnoff*)
Prep. Time: 10 min Cook Time: 10 min Natural Release: 10 min
Alkaline-Forming Key: (H)=High; (M)=Moderate; (L)=Low
Cumin, cilantro, and parsley give this brothy vegetable-packed lentil soup a cozy warmth, while lemon juice adds brightness. Beauty & Bone Marine Collagen can be added for a protein boost.
INGREDIENTS
The vegetables:
• 1 large yellow onion, chopped (about 1½ cups) (H)
• 2 carrots, chopped (about 1 cup) (L)
• 1 medium sweet potato, chopped (about 1 cup) (H)
• 2 celery stalks, chopped (about 1 cup) (H)
• 1 cup sliced leeks, rinsed well (M)
• 1 15-oz. can diced tomatoes (with juice) (low-acidity-forming)
• 2 garlic cloves, minced (M)
• 2 tablespoons ground cumin (M)
• pinch of cayenne pepper (optional) (L)
• 1 cup dry green or brown lentils, rinsed well (M)
• 6 cups water or vegetable stock
• freshly ground black pepper (M)
The greens:
• 1 to 3 scoops Beauty & Bone Marine Collagen (optional)
• 1 cup chopped cilantro (M)
• ¼ cup chopped parsley (H)
• 1 cup coarsely chopped Swiss chard leaves (8 oz), or spinach (low-acidity-forming)
• 2 tablespoons lemon juice (H)
For garnish:
• lemon wedges, for serving
• a drizzle of fruity green olive oil
• additional chopped parsley and cilantro
INSTANT POT DIRECTIONS
1. Make the soup: In the bowl of the Instant Pot, combine the chopped onion, carrots, sweet potato, celery, leeks, tomatoes with juice, garlic, cumin, cayenne (if using), lentils, water, and several grinds of black pepper. Do not add any salt yet. Stir well to combine.
2. Secure the lid and move the steam release valve to Sealing. Use the Manual or Pressure Cook button to cook for 10 minutes at high pressure. It should take 10 to 15 minutes for the pot to come to pressure, then the cooking cycle will begin to countdown.
3. When the cooking cycle is complete, allow the pressure to naturally release for 10 minutes, then move the steam release valve to Venting. When the floating valve drops, it’s safe to remove the lid.
4. Add the greens: Give the soup a stir to make sure the lentils and vegetables are tender, then sprinkle in the Marine Collagen (if using) and stir well to combine. Add the chopped parsley and cilantro, Swiss chard, lemon juice, and 1 teaspoon of salt. The greens should wilt quickly in the hot soup. Season with additional salt to taste.
5. Garnish with a drizzle of fruity green olive oil, additional chopped parsley and cilantro, and lemon wedges.
6. Leftover soup can be stored in an airtight container in the fridge for up to a week.
STOVETOP DIRECTIONS
Prep. Time: 10 min Cook Time: 30-40 min
1. Make the soup: In a large pot, warm the olive oil over medium heat and sauté the onions until they begin to brown, about 4 minutes.
2. Add the garlic and sauté another 30 seconds. Add the leeks and cook until softened, another 4 to 6 minutes.
3. Add the carrots, sweet potato, celery, leeks, tomatoes with juice, cumin, cayenne (if using), lentils, water, and several grinds of black pepper. Stir well to combine, and bring to a boil over high heat. Reduce heat to a simmer, partially cover, and cook about 30 minutes. Check to see that lentils are cooked enough and cook a few minutes longer if necessary.
4. Add the greens: Stir in the chopped Swiss chard leaves, parsley and cilantro – they will wilt quickly. Remove from heat. Taste and adjust for salt, pepper, and lemon juice.
5. Add the Marine Collagen if using, and stir well.
6. Garnish with a drizzle of green fruity olive oil, additional chopped parsley and cilantro, and lemon wedges.
Kale and Collard Green Shakshuka
(serves 2-4) (Lisa Portnoff*)
Prep. Time: 15 min Cook Time: 20 min
Alkaline-Forming Key: (H)=High; (M)=Moderate; (L)=Low
Shakshuka is a Middle Eastern baked-egg casserole, typically made with a sauce of tomatoes and peppers. This delicious version uses powerhouse kale and collard greens as the base for a dish that can be served for breakfast, lunch, or dinner.
INGREDIENTS
For the aromatics:
• 2 tablespoons olive oil (L)
• 1 cup diced yellow or red onion (H)
• ½ cup sliced leeks (H)
• 1 stalk celery, thinly sliced (H)
• 1-2 jalapeño peppers, seeded and diced (H)
• 5 cloves garlic, minced (M)
• generous pinch of sea salt (H)
For the greens:
• 1 bunch of kale, stems removed, cut into ½" ribbons (about 3 cups) (H)
• 1 bunch of collard greens, stems removed, cut into ½" ribbons (about 3 cups) (H) (alternatively, you can use 6 cups total of either kale or collards, or Swiss chard and/or spinach)
For the seasonings:
• 1 cup parsley, chopped (include stems) (H)
• ¼ cup fresh dill, chopped (include stems) (M)
• ½ teaspoon ground cumin (more to taste) (M)
• ½ teaspoon ground coriander (more to taste) (L)
• ¼ teaspoon smoked paprika (H)
For the eggs:
• 4 large eggs (low acidity-forming)
• ¼ to ½ cup crumbled feta cheese (optional) (high acidity-forming)
• sea salt and pepper to taste
• red pepper flakes (optional)
• chopped dill or cilantro for garnish (optional) (M)
• lemon wedges for serving (optional) (M)
DIRECTIONS
1. Preheat the oven to 375° F and place an oven rack in the center position.
2. Cook the aromatics: Heat 2 tablespoons of olive oil over medium high heat in an oven-safe skillet or cast-iron pan.
3. Add the onions, leeks, celery, and jalapeños, and a generous pinch of salt, and cook until they have softened, about 4 minutes. Add the garlic and cook for another 30 seconds to a minute, until it is fragrant.
4. Cook the greens: Add the kale and collard greens a few handfuls at a time, and cook until they start to wilt, about 3 to 4 minutes. Add the chopped parsley, dill, cumin, coriander, and smoked paprika, stir well to combine, and cook for another 2 minutes. Drizzle 2 tablespoons of water over the greens. Turn off the heat.
5. Bake the eggs: Using a spoon or spatula, create 4 wells inside the bed of greens. Crack an egg into a small bowl, remove any pieces of shell, and tip the egg into one of the wells. Repeat with the remaining 3 eggs. Sprinkle feta cheese over the eggs, if using.
6. Cover the pan and bake for about 7 to 10 minutes (longer if you prefer your eggs cooked more, or less time for runnier eggs).
7. Remove the shakshuka from the oven and season with more salt and pepper to taste. Garnish with chopped dill or cilantro, and lemon wedges.
8. Serve with crusty whole-grain bread.
Miso Butternut Soup with Kale
(makes about 2 quarts) (Lisa Portnoff*)
Prep. Time: 15 min Cook Time: 40 min
Alkaline-Forming Key: (H)=High; (M)=Moderate; (L)=Low
Sea vegetables like arame and hijiki are some of the most mineral-rich foods on the planet. Miso, a savory soybean-based seasoning paste common in Japanese cuisine, is not only highly alkalizing, but also contains beneficial bacteria that help balance the gut microbiome. The addition of collagen provides a boost of protein. This soup combines these nutritional superstars with several highly alkalizing vegetables for a rich, soothing, balancing meal.
INGREDIENTS
For the broth:
• ¼ cup dried arame or hijiki* (sea vegetables) (optional) (H)
• 3 tablespoons mellow white or yellow miso* (more to taste) (H)
• 4 cups vegetable broth, divided (½ cup and 3½ cups)
For the vegetables:
• 1 pound butternut squash, peeled, seeded, and cut into 1-inch pieces (H)
• ½ pound sweet potatoes,** peeled and cut into 1-inch pieces (H)
• 4 cloves garlic, peeled (M)
• 3 tablespoons olive oil, divided (L)
• sea salt (H)
• freshly ground black pepper (M)
For the greens:
• 1 to 2 teaspoons freshly grated ginger (H)
• ¼ teaspoon crushed red pepper, more or less to taste (optional) (L)
• 1 cup chopped leeks (M)
• 1 cup thinly sliced kale (H)
• 1 cup celery, cut into 1-inch pieces (H)
• ¼ cup Beauty & Bone Marine Collagen (optional)
Garnish:
• arame or hijiki
• black and/or white sesame seeds
• 2 tablespoons chopped chives or scallions
• spicy toasted sesame oil OR hot sauce OR wasabi paste thinned with vegetable stock
DIRECTIONS
1. Preheat oven to 450°F.
2. Make the broth: Place the arame in a medium bowl and cover with a few inches of warm water. Let soak while you cook the soup. Drain well before using.
3. In a small bowl, mix the miso with about ½ cup vegetable stock, stirring until the miso is fully dissolved. Set aside.
4. Roast the vegetables: Combine the squash, sweet potatoes, and garlic on a baking sheet, toss with 2 tablespoons of olive oil, and sprinkle with salt and pepper. Roast in the oven until the pumpkin and sweet potatoes are tender when pierced with a knife (about 20 minutes), tossing halfway through. Remove from oven.
5. Make the soup: While the squash and sweet potatoes are roasting, heat the remaining tablespoon of olive oil in a large pot over moderate heat. Add the ginger and red pepper flakes (if using) and cook for 1 minute. Add the leeks and kale, and cook until tender, about 7 minutes. Add the celery, cook about 5 minutes (it should still be crunchy). Add the roasted vegetables, and remaining 3½ cups vegetable stock. Lightly simmer for 15 minutes. Remove from heat, stir in half the arame, and let sit for about 5 minutes, then stir in the reserved miso-broth mixture, and the Marine Collagen, if using.
6. To serve: Garnish each bowl with a tablespoon of drained arame, chives, a sprinkle of sesame seeds, and an optional drizzle of chili oil, hot sauce, or wasabi sauce.***
*Miso, along with arame, hijiki, and other sea vegetables can be found in many health food stores, Asian markets, some supermarkets, and of course, on line.
**You can use all butternut squash if you like, or all sweet potatoes, but the combination makes the soup more interesting.
***When reheating this soup, be sure not to boil it, so as not to destroy the beneficial bacteria in the miso.
Roasted Autumn Vegetables with Black Rice, Kale, and Lemon-Tahini Sauce
(serves 4) (Lisa Portnoff*)
Prep. Time: 10 min Cook Time: 20 min
Alkaline-Forming Key: (H)=High; (M)=Moderate; (L)=Low
Black rice, aka Forbidden Rice, is high in antioxidants, fiber, and protein Its purple color comes from anthocyanin, which has antioxidant properties. You can use any vegetables, really, for this versatile dish, as long as they’re all cut to a similar size for even cooking. Add tofu, chicken, salmon, eggs, or chickpeas for protein.
INGREDIENTS
• 1 cup black rice (L) (can also be made with lentils (M), or a combination)
For the roasted vegetables:
• ½ red onion, sliced (H)
• 2 cups sweet potato, cut into ¾" chunks (H)
• 1 cup leeks, cut into ¾" pieces (M)
• ½ cup parsnips, cut into ¾" chunks (H)
• ½ cup Brussel sprouts, halved (L)
• 2 tablespoons olive oil, divided (L)
• 1 teaspoon paprika (H)
• 1 teaspoon sea salt (H)
• ½ teaspoon black pepper (M)
For the kale:
• 2 bunches kale, stems removed, washed and patted dry, torn into small pieces (about 6 cups) (H)
• 2 tablespoons extra-virgin olive oil (L)
• 2 large cloves garlic, finely chopped (M)
• ½ teaspoon fine sea salt (H)
• ¼ teaspoon ground black pepper
• Lemon-Tahini Sauce for serving (see below)
• pumpkin seeds (H) or sesame seeds (L) for serving
DIRECTIONS
1. Preheat the oven to 350°F.
2. Make the rice: Cook the black rice according to the instructions on the package.
3. Roast the vegetables: Place the vegetables in a large bowl and toss with 1 tablespoon olive oil, and the paprika, salt, and pepper. Transfer to a large, rimmed baking sheet and bake for about 20 minutes, until fork tender.
4. Roast the kale: In the same bowl, toss the kale with olive oil, garlic, salt, and pepper. Spread on another large, rimmed baking sheet. The kale doesn’t need to be in a single layer, as it will shrink in volume as it cooks. Bake, stirring every five minutes or so, until the leaves are tender and crisp on the edges, about 15 to 20 minutes.
5. To serve: Make a bed of kale on each plate, spoon on some rice, then the roasted vegetables. Drizzle with Lemon-Tahini Sauce.
Lemon-Tahini Sauce
(makes ½ cup)
Prep. Time: 5 min
This rich, tangy sesame sauce is rich in protein and bone-boosting minerals, and is great with roasted vegetables, greens, and grains. It can also be used as a dip or spread.
INGREDIENTS
• ¼ cup (64 grams) pure ground tahini paste (L)
• 2 tablespoons freshly squeezed lemon juice (roughly 1 juicy lemon) (M)
• 2 to 3 tablespoons cold water (less water for thicker sauce, more for thinner)
• ½ teaspoon kosher salt (H)
• ¼ teaspoon freshly ground black pepper (M)
• 1 garlic clove, minced (M)
Optional add-ins:
• very finely chopped flat leaf parsley, cilantro, dill, or mint
• dried herbs such as za’atar spice blend, cumin, turmeric, ground sumac, smoked paprika
DIRECTIONS
1. In a small bowl, whisk together the tahini paste and lemon juice. It will be become thick. Slowly whisk in the water until the sauce can drizzle from a spoon. Add the salt and pepper, and adjust for taste if necessary. If the sauce is too thick, add another teaspoon or so of water as needed. Stir in any optional additions, if using.
2. Leftover sauce can be placed in a covered container and refrigerated for up to a week. The dressing will thicken in the refrigerator. Add a touch of water to thin it down if necessary, and adjust seasonings to taste.
For a cooking demonstration on how to make this recipe, watch the video below:
Gluten-Free Pumpkin Spice Cookies
(makes 12-15 large cookies) (Lisa Portnoff*)
Prep. Time: 10 min Cook Time: 16 min
Alkaline-Forming Key: (H)=High; (M)=Moderate; (L)=Low
These light, cake-like cookies taste just like autumn! Add nuts, chocolate chips, or dried fruit to make them even more delicious!
INGREDIENTS
• 1 tablespoon ground flaxseed meal
• 2½ tablespoons warm water
• 2 cups oat flour (blend from 2¼ cups of whole rolled oats)
• 1 cup gluten-free whole rolled oats
• 1 teaspoon baking soda
• 1 teaspoon cinnamon
• ½ teaspoon sea salt
• ¼ teaspoon nutmeg
• ¾ cup canned pumpkin puree
• ¾ cup cane sugar
• ½ cup melted warm coconut oil
• 1 teaspoon vanilla extract
• 1 cup chocolate chips, chopped nuts, shredded coconut, or dried fruit (optional)
DIRECTIONS
1. Preheat the oven to 375°F/190°C and line a large baking sheet with parchment paper.
2. In a small bowl, combine the flaxseed and water. Stir and set aside to thicken.
3. Make the oat flour: use a food processor or a blender to process 2¼ cups rolled oats into a fine flour and measure out 2 cups.
4. In a large bowl, combine the oat flour, whole rolled oats, baking soda, cinnamon, salt, and nutmeg.
5. In a medium bowl, whisk together the pumpkin, sugar, coconut oil, and vanilla. Add the thickened flaxseed mixture and stir to incorporate.
6. Add the pumpkin mixture to the bowl of dry ingredients and stir to combine. Fold in the chocolate chips. Use a large cookie scoop to drop dollops of the cookie dough onto the baking sheet.
7. Bake for 16 to 19 minutes or until the tops have browned (don’t underbake). Let the cookies cool on the baking sheet for 5 minutes before cooling completely on a wire rack. When cookies are completely cooled, they can be stored in an airtight container or frozen.
*Lisa Portnoff MNT is a Holistic Nutrition Therapist, a culinary educator, personal chef, and caterer. She is passionate about sharing information on the powerful influence of food, lifestyle, and environmental toxins on our health and well being.
