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Alkaline Food List
Dr. Susan E. Brown

Alkaline foods list

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Alkaline Food List

Fruits

Low
Alkaline		Medium
Alkaline		High
Alkaline
CoconutsRaisins
Grapes
Blueberries
Oranges
Apples
Cherries
Apricots
Grapefruit
Avocado
Olives, green
Banana
Pears/Peaches
Lemons		Blackberries
Nectarines
Strawberries
Persimmon
Raspberries
Tangerines
Limes
Papaya
Pineapple
Watermelon
Cantaloupe
Honeydew

Vegetables

Low
Alkaline		Medium
Alkaline		High
Alkaline
Snow peas
Carrots, organic
Cucumbers
Brussels sprouts
Cauliflower
Mushrooms		Artichokes
Eggplant
Beets
Summer squash
Baked potato
Zucchini
Bell peppers
Okra
Broccoli
Cabbage
String-beans without formed beans		Asparagus
Onions
Celery
Kohlrabi
Collard greens
Parsnips
Endive
Mustard greens
Kale
Winter squash
Sweet potatoes
Yams

Dairy

Low
Alkaline		Medium
Alkaline		High
Alkaline
Clarified butter (Ghee)

Oils

Low
Alkaline		Medium
Alkaline		High
Alkaline
Olive oil
Flax oil
Coconut oil
Avocado oil
Cod Liver oi

Nuts / Seeds / Legumes / Herbs / Spices

Low
Alkaline		Medium
Alkaline		High
Alkaline
Almonds
Bay leaf
Cayenne pepper
Sesame seeds
Sunflower seeds		Black pepper
Lentils
Cashews
Basil
Garlic
Cilantro
Cinnamon
Soy sauce		Chestnuts
Sea salt
Ginger root
Pumpkin seeds
Parsley

Breads / Grains / Desserts

Low
Alkaline		Medium
Alkaline		High
Alkaline
Granola
(unsweetened)
Oatmeal
Quinoa
Wild rice		Baked apples
(unsweetened)

Sweeteners / Vinegars

Low
Alkaline		Medium
Alkaline		High
Alkaline
Rice syrup
Sucanat		Apple cider vinegar
Molasses		Umeboshi vinegar

Beverages

Low
Alkaline		Medium
Alkaline		High
Alkaline
Apple juice
Grape juice
Orange juice
Green Tea
Herbal tea		Grapefruit juice
Pineapple juice		Mineral water
Ginger tea

Alkaline Food List by Alkaline for Life®

What Is Your Acid Load? Find Out with this Easy Test.

To learn more about Dr. Brown’s Acid Alkaline Food Guide & Alkaline Diet Starter Kit and all about the Alkaline Diet.

Dr. Susan E. Brown

Warm your bones with alkaline foods (+ Alkaline Soup Recipe)

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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, alkaline soups  and food choices in all seasons, even in the cold. And eating an alkaline diet is one of the best things you can do for your bones.

Tips for eating alkaline during the wintertime

  • Enjoy steamed vegetables instead of salads: A handy steaming basket and a few minutes is all you need to produce a hot vegetable dish. Salad dressing or chopped nuts add that bit of winter-appropriate nourishing oil.
  • Consume one or more baked root crops every day: Potatoes, yams, sweet potatoes, turnips, rutabaga, kohlrabi, parsnips and winter squash are in this category. Leftover potatoes, sweet potatoes and squash make a hearty addition to any breakfast.
  • Make more soups: Alkaline Soup is one of the easiest and tastiest ways to consume the two cups of vegetables useful for alkalizing at each meal. A meat base adds protein and flavor, if desired, while a good-quality bullion or miso perks up most any vegetable soup. Lentil soup is hearty and particularly alkalizing. Below you will find a great lentil soup!
  • Try ginger tea: Ginger root has a very special quality as a substance that warms, enhances digestion and detoxifies. To warm up, try taking a thumbnail size amount of fresh ginger, mincing it up and steeping it in boiling water. Add a bit of honey or sucanat, if desired. (See our How To Make Ginger Tea Video Below!)

Warm the body, bones and soul with alkaline foods this winter. It’s easier than you think!

Alkaline Soup Lentil with Greens

from the Better Bones Diet & Lifestyle e-Guide

½ onion
1 Tbsp olive oil
1 carrot, diced
1 celery stalk, diced
1 clove garlic, minced
1 tsp dried oregano, basil
1 bay leaf
14-oz can crushed tomatoes
1 cup dry lentils
5 cups water or broth
½ cup chopped fresh greens
Juice of 1 lemon
Sea salt and pepper to taste

Saute the onion, carrot and celery in the oil until softened, then add the garlic and herbs. Stir one minute, and then add tomatoes, lentils and water. Bring to a boil and simmer about an hour, until the lentils are soft.

Add greens and season with lemon juice, salt and pepper. Enjoy!

Dr. Susan E. Brown

Top alkalizing foods for the holidays

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Happy woman having dinner at a restaurant

If it’s usually “all or nothing” for you when it comes to healthy holiday eating, then this blog is for you! That’s because for Thanksgiving celebrations and beyond, you have plenty of choices to include delicious and alkalizing foods.  Here are some of my top alkalizing options to include in your holiday menus:

Let’s start with some basics

Try to find a way to include any of the following alkalizing foods in your favorite holiday recipes:

•    Any greens
•    Root crops
•    Nuts
•    Spices like nutmeg, cinnamon, cardamom

You can add many of these basics to traditional favorites.

Next, a few substitutions — and a little experimentation

You can boost the alkalizing power of everything from soup to dessert.  Here are just a few ideas:

•    Ginger-Pumpkin Soup
•    Wild Rice and Almond Stuffing
•    Sweet Potatoes without added sweeteners
•    Cauliflower “Mashed Potatoes”
•    Avocado-Chocolate Mousse
•    Pumpkin Pie without Crust

Above everything else…

Enjoy your pasture-raised free-range turkey, tofu turkey or any other delight you have planned.  Don’t worry about the eating, just enjoy and join me in sprinkling everything with a big dose of gratitude for all that we have.

I hope you all have a healthy and happy holiday season!

 

Dr. Susan E. Brown

Get the most out of your pumpkin

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iStock_000004405046Small

Pumpkin-spiced potato chips anyone?  Or how about pumpkin-spiced frozen waffles with a matching latte?  While almost everything seems to be pumpkin flavored this year, I think I’ll stick with the original.

Pumpkins themselves are incredibly versatile — and as an added bonus, extremely alkalizing. And I find it interesting that in some traditions, the seeds are more valued than the flesh of the squash.  This makes sense, as many cultures recognize that the seeds are where we find all of the intelligence.

To get the most out of your pumpkin, try roasting the pumpkin seeds and enjoying them as a snack, on salads, in pesto or as a crunchy topping.  Pumpkin seeds can be taken from large pumpkins used for carving.

How to roast pumpkin seeds

  1. Scoop all seeds out of pumpkin and separate the “pumpkin guts” from the seeds. Don’t worry if the seeds are not perfectly clean, there will be several steps where you can continue cleaning.
  2. Rinse all of the seeds with cold water in a colander. Clean any obvious pieces of pumpkin off the seeds.
  3. Boil the seeds in lightly-salted water for between 10-20 minutes. Spread the seeds on a towel and allow them to cool. Clean the remaining pumpkin from seeds. Allow seeds to sit and dry (you can pat them dry or allow them to air dry overnight).  Another option is to skip the boiling and simply clean the seeds and let them dry out while you are preheating the oven for step #5.
  4. Place seeds in a bowl and drizzle with olive oil to coat (you can substitute other oils including walnut and pumpkin seed). Season with sea salt and/or any other spices you find tasty. Garlic, cinnamon, cayenne, cumin, curry or chipotle are all interesting additions.
  5. Spread the seeds in a single layer on a cookie sheet and roast in a pre-heated oven at 325 degrees for 8 minutes and then stir the seeds. Taste test for doneness. The seeds should be crisp on the outside and nutty flavored. Continue roasting, testing a few seeds every couple of minutes until they are done to your liking.

If you’re eating the flesh of the pumpkin, you’ll want to look for sugar or sweet pumpkin (which can actually be a bit more difficult to find). What are some ways you use pumpkin and pumpkin seeds?

 

Dr. Susan E. Brown

Getting to the root of alkalizing foods

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sweet_potato

During the holiday feasting season, I encourage you to remember that many of the healthiest traditional foods —yams, carrots, sweet potatoes and beets — aren’t just for the holidays and should be added to your menu whenever possible.

That’s because root crops are always high in alkalizing potassium and often carry abundant bone stabilizing carotenoids as noted by their colors. The other Thanksgiving favorites squash and all other gourds also are highly alkalizing for the same reasons.

Enjoy one or more of these alkaline root crops and gourds every day:

  • Beets
  • Burdock
  • Carrots
  • Daikon radish
  • Jícama
  • Kohlrabi
  • Lotus root
  • Onion
  • Parsnips
  • Potatoes
  • Rutabaga
  • Squash
  • Sweet potatoes
  • Taro root
  • Turnips
  • Yams

Alkaline foods aren’t just for Thanksgiving…

One of the best ways to alkalize is to substitute root crops for refined grains. I think you’ll be surprised how simple it is to alkalize your body by replacing pasta, pizza, pastry, rice or bread with dishes made from root crops several days a week. Here are some of my other favorite ideas:

  • Leftover potatoes, sweet potatoes, and squash can be added to your breakfast in place of toast or other baked goods.
  • Warming and filling root crop soups also make wonderful alkaline breakfasts.
  • Try adding a bit of daikon radish to your dishes to not only alkalize, but also improve digestion.
  • For an alkalizing chip alternative, try thinly slicing sweet potatoes or beets, cover them with olive oil and bake.

Recipe: Twice-Baked Sweet Potatoes

(Servings: 8 potato halves)

4 sweet potatoes, unpeeled

1 Tbsp clarified butter

1 tsp ground coriander

½ tsp sea salt

¼ tsp ground cinnamon

¼ C unsweetened almond milk

1/8 C cream cheese

4 scallions, finely chopped

½ tsp paprika

1. Preheat the oven to 400ᴼ F.

2. Pierce the potatoes a few times with a fork and arrange them on a 9” x 13” baking sheet. Bake for 1 hour, or until fork-tender. Remove from the oven and reduce the heat to 350ᴼ F.

3. Slice the potatoes lengthwise and carefully scoop the flesh into a medium-sized bowl, leaving 1/4” of flesh on the skin. Set aside.

4. In a 1 ½ quart saucepan, combine the butter, coriander, salt and cinnamon over low heat and cook for 30 seconds, stirring once or twice.

5. Add the milk and cream cheese to the saucepan and mix until well blended.

6. Add the milk mixture to the reserved potato flesh, fold in the scallions and mix well until combined.

7. Use a spoon to fill each potato skin with a portion of the mixture and transfer them to the baking sheet. Top the filled skins with paprika, and bake for about 20 minutes or until the filling begins to brown, and serve.

Recipe courtesy of The Amazing Acid Alkaline Cookbook by Bonnie Ross

Want to learn more about an alkaline diet for bone health?