lhag77@hotmail.

com 21 Jan 2018

STARTER GUIDE

BREAKFAST, LUNCH, DINNER & MORE!

lhag77@hotmail.com 21 Jan 2018

What is The Alkalious

Vegan Lifestyle?
The Alkalious Vegan Lifestyle is eating seeded
plant based foods that are alkaline that helps
balance the pH levels in your body. It boosts the
immune system for optimum performance,
nourishes the body, builds barriers to prevent
diseases, viruses, ailments and cancers, just to
name a few.
This guide will help you with your transition with
tasty recipes, shopping list, animal product
replacements and more!

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lhag77@hotmail.com 21 Jan 2018

Shopping List

Vegetables Fruits Grains

Arugula (wild) Apples *Amaranth
Avocado Blackberries Fonio
Bell Peppers Blueberries Kamut
Catus Leaf Burro Bananas *Quinoa
Chayotes Cantelope Rye
Cherry Tomato Cherries Spelt
Chickpeas Coconuts (soft jelly) *Tef
Cucumber Dates Wild Rice
Dandelion Greens Figs *gluten free
Green Onions Grapes
Kale Key Limes
Lettuce (no iceberg) Mango
Mushrooms Melons
Nopales Orange
Plum Tomato Papayas
Okra Peaches
Olives Pears
Onions Plums
Seaweed Prickly Pear
Squash Prunes
Turnip Greens Raisins
Watercress Strawberries
Zucchini Soursops
lhag77@hotmail.com 21 Jan 2018

Shopping List

Spices & Seasonings Oils

Achiote Avocado Oil
African Bird Pepper Brazil Nut Oil
Basil *Coconut Oil
Bay leaf Grapeseed Oil
Cayenne Hempseed Oil
Cilantro *Olive Oil
Cloves Sesame Oil
Date Sugar Walnut Oil
Dill *do not heat
Ginger Root
Granulated Seaweed Nuts & Seeds (butters)
Habanero Brazil Nuts
Onion Powder Hempseeds
Oregano Raw Sesame Seeds
Pure Agave Syrup Raw Tahini Butter
Pure Sea Salt Walnuts
Sage
Tarragon Flours
Thyme *Amaranth Rye
*Garbanzo Teff
Coconut *gluten free
*Quinoa
Spelt
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Animal Product Replacements

Beef
Portobello mushrooms, walnut meat.

Broth
Organic low-sodium alkaline vegetable
broth or stock (make your own).

Butter
Mashed burro bananas, nut butters,
mashed avocado.

Cheese
Brazil nut cheese.

Chicken
Mushrooms, chickpeas.
lhag77@hotmail.com 21 Jan 2018

Animal Product Replacements

Honey
Pure agave syrup.

Mayonnaise
Mashed avocado, hummus.

Milk
Coconut, brazil, walnut, hemp.

Whipped Cream
Full fat coconut milk.
lhag77@hotmail.com 21 Jan 2018

Breakfast Receipe

Spelt Pancakes
.>1 cup of spelt flour
>2 tablespoons date
sugar
>1 cup of dairy free milk
(see list of milks)
>2 tablespoons of
grapeseed oil for cooking
>pinch of pure sea salt

Preheat griddle. Combine spelt flour, sea salt, date sugar into a
medium bowl. Add dairy free milk, and mix until well combined.
Pour oil on griddle, place about 1/4 cup of batter, cook until
bubbles form around the edges, flip over 3 minutes per side.
Serve with agave syrup, coconut whipped cream and sliced fruit
of choice.

Serves about 6 pancakes, 3 servings.

To make gluten free use any of the gluten free flours.
lhag77@hotmail.com 21 Jan 2018

Smoothie Receipe

Hemp Berrylicious
Smoothie
>.1/2 cup blueberries
>1/2 cup strawberries
>1/2 cup rasberries
>1/2 cup blackberries
>1 burro banana sliced & frozen
>2 1/2 cups of dairy free milk
(see list of milks)
>1 tablespoon of hemp seeds

Add berries, sliced burro bananas, hemp seeds to a blender and

then add milk, Blend on high speed until smooth.

Serves about 3 cups, 3 servings.

lhag77@hotmail.com 21 Jan 2018

Lunch Receipe

Quinoa Salad 
>.1 cup of uncooked quinoa
>1/2 cup cherry/plum tomatoes,
halved
>1/4 cup of red onions finely
chopped
>1/4 cup of arugula, chopped
>1 large ripe avocado chopped
Dressing
>1/2 tablespoon granulated
>1/2 cup of Olive Oil
seaweed
>1 lime (2-3 tablespoons
>1/4 cup of chopped cilantro
of juice
>1 teaspoon of sesame seeds
>pinch of sea salt

Cook quinoa according to package direction. Set aside and cool.

In a medium bowl add tomatoes, red onions, arugula, avocado,
seaweed, sesame seeds and cilantro. Add in quinoa and stir. For
dressing: mix all ingredients in a small bowl and pour over salad.
Enjoy immediately!

Serves about 3-4 cups, 2 servings.

lhag77@hotmail.com 21 Jan 2018

Dinner Receipe

Mushroom Pasta
>1 packaged of uncooked
grain free spelt spaghetti.
>1 medium onion
>1 cup of chopped kale
>2 cups of mushrooms
>2 tablespoons of toasted
sesame seed oil
>1/2 teaspoon sea salt

Cook spaghetti according to package direction. Drain and let it

cool down. Preheat skillet to medium. Add toasted sesame seed
oil, onions, kale, mushrooms and sea salr. Cooked until kale is
wilted and mushrooms are tender. Add spelt spaghetti and stir fry.
Serve immediately.

Serves about 2 servings.

lhag77@hotmail.com 21 Jan 2018

Snack

Roasted Chickpeas
>2 cups of cooked chickpeas
>2 tablespoons olive oil
>1/2 teaspoon sea salt
>2-4 teaspoons onion powder

Preheat oven to 400 degrees. Blot chickpeas with a towel to dry

them. In a bowl toss chickpeas with olive oil, sea salt and onion
powder. Spead the chickpeas on a baking sheet, Place in oven
and roast for 20-30 minutes. Stir or shake pan every 10 minutes.
Chickpeas are done when golden and crispy on the outside.
lhag77@hotmail.com 21 Jan 2018

Drink

Orange Limeade
>1/4 cup agave syrup
>1/2 cup fresh lime juice
>1/2 cup fresh orange juice
>1 cup sparkling water
>4 cups crushed ice

Pour the agave syrup into a large pitcher. Add lime juice and
orange juice and stir. Add the sparkling water. Divide the ice
among 4 glasses or cups. Pour the limeade mixture into each
glass and garnish.

Serves about 4 servings.

lhag77@hotmail.com 21 Jan 2018

Dessert

Peach Nice Cream

>2 large bananas (Frozen)
>2 large peaches (Frozen)
>1/2 cup of dairy free milk (see
list of milks)
>2 tablespoons of agave syrup

In a blender, place the frozen bananas, peaches, dairy free milk

and agave syrup and blend until smooth. Place into a bowl and
place in freezer for about 10 minutes. Serve plain or add some
slices of fresh peaches and whipped coconut cream.

Best served fresh.

Serves about 4 servings.

lhag77@hotmail.com 21 Jan 2018

us
lio
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Whatever brought you this far to transition to

the Alkalious Vegan Lifestyle you have made
a very important step! Here are some steps to
keep you motivated:

Do Not Rush
Try New Receipes
Keep Learning & Growing
Meet New Alkaline Vegan Friends
Do Not Give Up
lhag77@hotmail.com 21 Jan 2018

Keep in Touch

alkaliousvegan.com
@alkaliousvegan

info@alkaliousvegan.com