Simonne Holm is the founder of the Alkaline Institute. She helps people discover plant-based cooking through classes, retreats, and her cookbooks. www.alkaline-institute.com

thumbnail_SIMMONE-HOLME.jpg

SIMMONE-HOLME.jpg

Simonne Holm

<h3 class="p1" style="text-align: center;">Vegan, plant-based, organic and gluten-free</h3>
<h4 class="p1" style="text-align: center;"><span style="color: #ff9900;"><strong>LEMON MARINATED&nbsp;KALE
            SALAD</strong></span></h4>
<h5 class="p1" style="text-align: center;"><strong>INGREDIENTS</strong></h5>
<h5 class="p1" style="text-align: center;">6 leaves of lacinato or dino kale<br>
    1/2 red grapefruit<br>
    1 lemon, the juice<br>
    1 small beetroot<br>
    1/3 red cabbage<br>
    1/3 cup extra virgin olive oil<br>
    1 fresh red chili<br>
    salt and pepper</h5>

<hr class="vertical-space1">
<p class="p1">Wash all vegetables. Thinly slice the green&nbsp;kale and mix in a bowl with the juice from 1&nbsp;lemon
    and 4 tbsp oil.</p>
<p class="p1">Massage the green kale with your hands for&nbsp;a few minutes, to make it soft. Cover and&nbsp;refrigerate
    for 1 hour or longer – overnight.</p>
<p class="p1">In a new mixing bowl add thinly sliced&nbsp;red cabbage and spiral sliced (or grated)&nbsp;beetroot then
    marinate it with lemon and&nbsp;olive oil for 1 hour or overnight.</p>
<p class="p1">Before serving, slice the red grapefruit&nbsp;and cut off the peel. Cut the slices into&nbsp;triangles and
    mix it with the green kale.&nbsp;Add the finely sliced chili, salt, pepper and&nbsp;more extra virgin olive oil.</p>
<p class="p1">PS refrigerating overnight makes the kale&nbsp;really delicious.</p>
<hr>
<h4><em>To find all the&nbsp;recipes in Volume 2, Issue 1</em></h4>
<h4><span style="color: #d4aa20;"><a style="color: #d4aa20;" href="//www.heartfulnessmagazine.com/subscribe/"
            target="_blank" rel="noopener noreferrer">SUBSCRIBE &amp; DOWNLOAD</a></span></h4>
<h4 style="text-align: center;">ALKALINE-INSTITUTE</h4>
<h4 style="text-align: center;">Photos &amp; recipes by Simonne Holm<br>
    alkaline-institute.com</h4>
<hr>

Alkaline kale salad & pumpkin bread with chia & herbs

<h4 style="text-align: justify">
    SIMONNE HOLM shares her passion for fresh, alkaline foods, and
    especially for healthy green drinks full of chlorophyll.
  </h4>
  <hr class="vertical-space1" />
  <p>
    <img
      alt="Good Health"
      class="lazyload w-100"
      src="https://cdn-prod-static.heartfulness.org/good_health1_7f8160f0a4.jpg?updated_at=2023-03-31T06:27:19.074Z"
    />
  </p>
  <h3><span style="color: #008000">CHLOROPHYLL</span></h3>
  <p style="text-align: justify">
    <img
      class="img-float-right has-img-center-in-mobile lazyload"
      src="https://cdn-prod-static.heartfulness.org/good_health2_cf3039c0e6.jpg?updated_at=2023-03-31T06:28:13.573Z"
      alt="good-health2"
    />Chlorophyll is the green colour we see in green plants. The pigment.
    Photosynthesis is a process used by green plants to transform light
    energy, from the Sun, to stored energy.
  </p>
  <p style="text-align: justify">
    Chlorophyll is one of nature’s riches sources of important nutrients.
    Its rich green pigment is vital for the body’s health.
  </p>
  <p style="text-align: justify">
    All green leafy vegetables and grasses are high in calcium, iron,
    magnesium, vitamin C, many B vitamins and protein.
  </p>
  <p style="text-align: justify">
    Chlorophyll has the power to regenerate our bodies at the molecular and
    cellular level.
  </p>
  <ul>
    <li style="text-align: justify">
      Use a juicer or a high speed blender.
    </li>
    <li style="text-align: justify">
      Buy the alkaline vegetables and fruits.
    </li>
    <li style="text-align: justify">
      Make 300 – 500 ml of green juice or smoothie every morning, for your
      day.
    </li>
  </ul>
  <h3>
    <span style="color: #008000"
      >SOME ALKALINE FOODS TO HAVE IN YOUR KITCHEN</span
    >
  </h3>
  <h4>
    Vegetables<img
      class="lazyload w-100"
      src="https://cdn-prod-static.heartfulness.org/good_health3_eb6ef3d92c.jpg?updated_at=2023-03-31T06:29:41.728Z"
      alt="good-health3"
    />
  </h4>
  <h4 style="text-align: justify">Fruits</h4>
  <p class="text-center" style="text-align: justify">
    <img
      class="lazyload w-100"
      src="https://cdn-prod-static.heartfulness.org/good_health4_a2409fb5dc.jpg?updated_at=2023-03-31T06:35:19.917Z"
      alt="good-health4"
    />
  </p>
  <p style="text-align: justify">
    Alkaline green smoothies are full of nutrients, fiber and easily
    digestible vitamins. They have a cleansing and revitalizing effect. The
    more alkaline your smoothie, the more cleansing is the effect.
  </p>
  <p style="text-align: justify">
    Begin your morning with a super alkaline morning smoothie.<br />
    Prepare 1/2 – 1 liter of green smoothie. Drink most of it as your first
    meal of the day, and keep the rest for later.<br />
    When you are hungry, drink a glass of your green nectar and feel the
    vitality.
  </p>
  <ul>
    <li style="text-align: justify">
      <img
        width="300"
        height="195"
        class="img-float-right has-img-center-in-mobile lazyload good-health"
        src="https://cdn-prod-static.heartfulness.org/good_health5_8ff6d53d13.jpg?updated_at=2023-03-31T06:36:05.656Z"
        alt="good-health5"
      />1 avocado
    </li>
    <li style="text-align: justify">1/2-1 lemon including peel</li>
    <li style="text-align: justify">
      1/2 green pepper without seeds 1 handful spinach leaves
    </li>
    <li style="text-align: justify">1 dl olive oil</li>
    <li style="text-align: justify">1 cup of water</li>
  </ul>
  <p style="text-align: justify">
    Place all ingredients into a high speed blender and mix until smooth,
    adding a little filtered water if needed for consistency.<br />
    Add Himalayan salt (or other healthy salt) if you like.
  </p>
  <p>Enjoy!</p>
  <hr />
  <h5 style="text-align: center">
    Article and photographs by&nbsp;SIMONNE HOLM
  </h5>
  <hr />

Good health

<p>
  <span style="color: #993366"><strong>Serves 4 persons</strong></span>
</p>
<h4><span style="color: #008000">INGREDIENTS</span></h4>
<p>
  1 big onion, chopped<br />
  3 cloves garlic<br />
  1 bundle of fresh parsley<br />
  1 handful of basil leaves (optional)<br />
  1 carrot, grated<br />
  1 stick celery, finely chopped<br />
  1 tsp Himalayan salt<br />
  1 tsp lemon zest<br />
  2 tsp lemon juice<br />
  1 tsp baking soda<br />
  1 handful of fresh herbs (or dry)<br />
  ¼ tsp cayenne pepper<br />
  ¼ cup of cooked rice, rice flour or chickpea flour (preferred)<br />
  2 cups dry garbanzo beans, soaked for 10 hours, drained and cooked for
  45 minutes (keep the cooking water).
</p>
<h4><span style="color: #993366">MIX THE MAIN INGREDIENTS</span></h4>
<p>
  In a food processor or blender, pulse all the ingredients except the
  garbanzo beans and carrots.<br />
  Mix to combine thoroughly.<br />
  Add half of the cooked garbanzo beans and pulse.<br />
  Add the rest the garbanzo beans and the carrots.<br />
  Pulse until it forms a granular paste. Add the cooking water to dilute
  if necessary.<br />
  Place the paste in a bowl and let it stay for 30 minutes in the
  refrigerator.
</p>
<h4><span style="color: #008000">SIDE DISH OF GREEN KALE</span></h4>
<p>
  1 bunch of green kale, chopped and steamed in hot water for 2 to 3
  minutes, and rinsed in cold water. You can remove the stems or chop them
  and use them, too.
</p>
<h4>
  <span style="color: #993366">SIDE DISH OF RED OR WHITE CABBAGE</span>
</h4>
<p>
  Finely chop the cabbage and marinate it in 1 tbsp of cold pressed olive
  oil and 1 tbsp of lemon juice for 1 hour. Then add a pinch of Himalayan
  salt.
</p>
<h4><span style="color: #008000">TURMERIC SAUCE</span></h4>
<p>
  1 cup cashew nuts, soaked for 3 to 4 hours<br />
  1 tbsp grated fresh turmeric (or powder)<br />
  1 clove fresh garlic<br />
  ½ tsp grated ginger<br />
  1 fresh chilli<br />
  ½ lemon zest<br />
  1 tsp fresh thyme (or dried)<br />
  ½ tbsp extra virgin coconut oil or sesame oil (preferred)<br />
  4 tsp fresh or dry herbs mixed<br />
  1 tsp Himalayan salt<br />
  ½ to 1 cup of the water in which the garbanzo beans were cooked<br />
  Pepper to taste
</p>
<p>Blend all ingredients.</p>
<h4>
  <span style="color: #993366"
    >MAKE 6 CHICKPEA BURGERS WITH YOUR HANDS</span
  >
</h4>
<p>
  Pan fry in a skillet with 3 to 5 tbsp extra virgin cold pressed coconut
  oil for about 2 to 3 minutes on each side, until golden.
</p>
<p>OR</p>
<p>
  Pre-heat the oven to 200 degrees Celsius /400 degrees Fahrenheit. Place
  the slices on a baking sheet and brush on both sides with coconut oil.
  Bake for about 20 minutes.
</p>
<p>
  <span style="color: #993366"
    >Assemble your plate. Enjoy warm or cold.</span
  >
</p>
<p>
  <img
    class="has-img-center lazyload w-100 h-auto"
    src="https://cdn-prod-static.heartfulness.org/chickpea_burgers2_8a5c306e0f.jpg?updated_at=2023-04-04T06:57:02.879Z"
    alt="chickpea-burgers2"
  />
</p>
<h4><span style="color: #008000">TIPS</span></h4>
<p>
  Use whole salt, not refined salt. Whole salt is rich in many important
  minerals.<br />
  Use cold pressed oils, as it is a healthy way to eat important fats.<br />
  Use organic ingredients to avoid pesticides and chemicals.
</p>
<p>
  This is a delicious and nutritious recipe you can serve for lunch or
  dinner, or take to school or work.
</p>
<p>
  Take the opportunity to prepare your food with joy and love, and let
  your loving vibrations be a part of this life-giving meal to those whom
  you love. Thank you Mother Earth for providing us with great food.
</p>
<p>All the best, Simonne</p>
<p><span style="color: #008000">www.alkaline-Institute.com</span></p>
<hr />
<h4 style="text-align: center">
  Recipe &amp; photographs by SIMONNE HOLM
</h4>
<hr />

Chickpea burgers with vegetables

<hr class="vertical-space1">
<h4><span style="color: #89b013;">Serves:</span></h4>
<p>2 persons</p>
<h4><span style="color: #89b013;">Ingredients:</span></h4>
<p>2 big handfuls spinach<br>
    1 big lemon without peel<br>
    1 green pepper<br>
    1 avocado<br>
    A little peace of fresh ginger, grated<br>
    A nip of Himalaya salt<br>
    2 to 4 tbsp extra virgin olive oil<br>
    1 tbsp hempseeds or chia seeds<br>
    1 cup fresh clean water (less water for a smoothie bowl)<br>
    Blend it all and add the oil last</p>
<hr class="vertical-space1">
<p><img decoding="async" class="w-100  lazyload"
        src="https://cdn-prod-static.heartfulness.org/Alkaline_Smoothie2_7df96cc9d5.jpg">
</p>
<hr class="vertical-space1">
<h4><span style="color: #89b013;">Toppings:</span></h4>
<p>Hempseeds and/or chia seeds.<br>
    For newcomers to an alkaline diet, add a little fruit, e.g. red grapefruit, watermelon or berries.</p>
<hr class="vertical-space1">
<p><img decoding="async" class="w-100  lazyload"
        src="https://cdn-prod-static.heartfulness.org/Alkaline_Smoothie3_dab1000e27.jpg">
</p>
<p><span style="color: #000000;"></span></p>
<hr class="vertical-space1">
<p></p>
<h4><span style="color: #89b013;">Replacements:</span></h4>
<p>Green pepper = cucumber<br>
    Avocado = less water or more oil and more greens<br>
    Olive oil = extra virgin coconut oil<br>
    Spinach = any green leaves, salads and green kale</p>
<hr class="vertical-space1">
<p style="text-align: center;"><img decoding="async" class="w-100  lazyload"
        src="https://cdn-prod-static.heartfulness.org/Alkaline_Smoothie4_5fc868fe1a.jpg">
</p>
<hr class="vertical-space1">
<h5 style="text-align: left;">Thank you Mother Earth for giving me this beautiful, nourishing, live-changing clean food.
    I feel the Earth, I feel the sun and the water and the oxygen all contributing to our life on Earth. I respect it
    and thankfully I prepare the food with all my love, and serve it for my beloved who will feel the light of the
    food.<br>
    -Simonne</h5>
<hr class="vertical-space1">
<hr>
<h4 style="text-align: center;">Photos and recipes by SIMONNE HOLM<br>
    <span style="color: #333333;"><a style="color: #333333;"
            href="https://alkaline-institute.com/">alkaline-institute.com</a></span>
</h4>
<hr>

Breakfast alkaline smoothie

<hr class="vertical-space1" />
<h4>
  <spanundefined
    ><span
      ><span style="color: #008000">SIMONNE HOLM</span> is the founder of the
      Alkaline Institute. She helps people discover plant-based cooking through
      classes, retreats and her cookbooks. Here she shares a wonderful vegetable
      soup, rich in flavor and color.
    </span></span
  >
</h4>
<hr class="vertical-space1" />
<p style="text-align: justify">
  <spanundefined
    ><span
      >The vegetables in this soup have many health benefits and they are low in
      calories and a great source of nutrients and fiber. You can also spice up
      the soup according to your taste by using more chili, fresh herbs and
      lemon juice for taste. Cook with joy and enjoy.</span
    ></span
  >
</p>
<h5 style="text-align: left">
  <spanundefined
    ><span
      >Prep time: 10 minutes / Cooking Time: 30 minutes / Serves: 2
      persons</span
    ></span
  >
</h5>
<hr class="vertical-space1" />
<h4>
  <spanundefined style="color: #962121"
    ><span
      >Ingredients</span
    ></span
  >
</h4>
<p style="padding-left: 40px">
  3 to 4 large fresh beets<br />
  1 big onion<br />
  2 cloves garlic<br />
  1 tablespoon ginger<br />
  1 to 2 celery stalks<br />
  1 big sweet potato or 1 carrot<br />
  1 to 2 parsnips<br />
  ½ to 1 teaspoon chili, fresh or dried<br />
  1 teaspoon Himalayan salt<br />
  ¼ teaspoon ground black pepper<br />
  1 liter water<br />
  1 teaspoon vegetable bouillon<br />
  2 tablespoons fresh herbs: thyme and basil (or 1 teaspoon dried herbs)<br />
  1 to 2 tablespoons of lemon juice<br />
  3 to 4 tablespoons cold pressed olive oil
</p>
<hr class="vertical-space1" />
<p>
  <img
    decoding="async"
    class="w-100 lazyload"
    src="https://cdn-prod-static.heartfulness.org/beetroot_soup2_1_d14fcbbb98.jpg?updated_at=2023-04-08T08:49:38.258Z"
  />
</p>
<hr class="vertical-space1" />
<h4>
  <spanundefined style="color: #962121"
    ><span
      >Preparation</span
    ></span
  >
</h4>
<p style="padding-left: 40px">
  Wash or peel all the vegetables and roughly chop them into similar sized
  pieces.<br />
  Add 1 liter of water to a medium pot, add the chopped onions and cook for 5
  minutes.<br />
  Turn down the heat, add the rest of the vegetables and cook for another 25
  minutes. The vegetables should be fully cooked.<br />
  Add the fresh or dried herbs and turn off the heat.<br />
  Blend the vegetables and water with the olive oil and lemon juice. Make sure
  that your blender can handle the hot soup, or let it cool first for a few
  minutes.<br />
  Taste with salt, pepper and chili.<br />
  If needed, warm the soup again after blending. It also tastes good cold.
</p>
<h4>
  <spanundefined style="color: #962121"
    ><span
      >Presentation</span
    ></span
  >
</h4>
<p style="padding-left: 40px">
  Garnish with toasted seeds, fresh parsley, coconut creme or serve as it is.<br />
  To toast seeds:<br />
  Put ½ cup of pumpkin or sesame seeds in a medium skillet over medium heat. Dry
  roast them until they are golden brown, stirring occasionally, for 3 to 4
  minutes. Let them cool completely.<br />
  The seeds have many potential health benefits and have been used in folk
  medicine for thousands of years.
</p>
<p>
  To learn more about the Alkaline diet:<span style="color: #008000"
    ><a style="color: #008000" href="https://alkaline-institute.com/">
      Alkaline-institute.com</a
    ></span
  >
</p>
<hr class="vertical-space1" />
<p style="text-align: center"></p>
<hr />
<p></p>
<h4 style="text-align: center">Article and photographs by SIMONNE HOLM</h4>
<p style="text-align: center"></p>
<hr />

Beetroot soup

<hr class="vertical-space1">
<p style="text-align: justify;"><span><span>Zucchinis, also known as courgettes, are
      delicious in many dishes. They are easy to cook and they can be eaten in many ways – raw, baked, stir fried
      and steamed.</span></span></p>
<p style="text-align: justify;"><span><span>Zucchinis are also alkaline-forming with
      their high water, mineral-rich in potassium and manganese, and fiber-rich contents. They also contain
      antioxidants and a lot of important vitamins like B, C and K. All in all, zucchinis are
      anti-inflammatory.</span></span></p>
<h3><span style="color: #008000;"><span>INGREDIENTS </span></span></h3>
<p><span><span>2 medium
      zucchinis<br>
      1 tsp olive oil.<br>
      ½ tsp Himalayan or sea salt.<br>
      1 pinch of dried mixed herbs.</span></span></p>
<hr class="vertical-space1">
<p><img class="img-float-left has-img-center-in-mobile lazyload" alt="Stuffed-zucchini"
    src="https://cdn-prod-static.heartfulness.org/Stuffed_zucchini_6_432ac84375.jpg?updated_at=2023-04-10T08:39:32.727Z" />
</p>
<hr class="vertical-space1">
<h4><span style="color: #e89b0c;"><strong><span><span>Filling</span></span></strong></span>
</h4>
<p><span><span>1 big onion, finely
      chopped.<br>
      3 cloves garlic, minced.<br>
      ½ cup of black beans or green lentils, cooked.<br>
      2-3 tomatoes, finely chopped, or a can of crushed tomatoes.<br>
    </span></span>Fresh herbs, 1 tsk oregano, thyme, basil, rosemary etc.<br>
  2-3 tablespoon olive oil.<br>
  ¼ tsp salt.<br>
  A little pepper and chili flakes.</p>
<hr class="vertical-space1">
<p><img class="img-float-left has-img-center-in-mobile lazyload" alt="Stuffed-zucchini"
    src="https://cdn-prod-static.heartfulness.org/Stuffed_zucchini_4_0e9613a01b.jpg?updated_at=2023-04-10T08:41:19.915Z" />
</p>
<hr class="vertical-space1">
<h4><span style="color: #e89b0c;"><strong>Sauce</strong></span></h4>
<p>1 sweet potato, medium-sized, cut in thick slices, cooked.<br>
  ¼ cup of cashew nuts or sunflower seeds, soaked for 4 hours and rinsed.<br>
  1 tsk salt.<br>
  Juice of ½ lemon.<br>
  1 tablespoon onion powder.</p>
<p>¼ tsp garlic powder or 1 clove garlic.<br>
  1 tablespoon arrowroot starch.<br>
  Save the water from the cooked sweet potato to dilute the sauce.</p>
<h4><span style="color: #e89b0c;"><strong>Topping</strong></span></h4>
<p>A handful of fresh coriander or parsley.</p>
<hr class="vertical-space1">
<p><img class=" img-float-left has-img-center-in-mobile lazyload" alt="Stuffed-zucchini"
    src="https://cdn-prod-static.heartfulness.org/Stuffed_zucchini_2_2b2033e10b.jpg?updated_at=2023-04-10T08:42:29.671Z" />
</p>
<hr class="vertical-space1">
<h3><span style="color: #008000;"><span> PREPARATION </span></span></h3>
<p>Preheat oven to 390°F/200°C.<br>
  Prepare the sauce.<br>
  Cook the sweet potatoes and set aside.<br>
  Rinse the soaked cashews or sunflower seeds and blend them with a little water from the sweet potatoes.<br>
  Add the other ingredients to the mixture in the blender.<br>
  Blend high speed.<br>
  Dilute if necessary with the sweet potato water.<br>
  Set aside.</p>
<h4><span style="color: #e89b0c;"><span>Prepare the zucchini</span></span></h4>
<p><span><span>Trim off the stem
      ends and cut each zucchini in half, lengthwise.<br>
      Carefully remove the inside soft part of each zucchini using a small spoon.<br>
      Chop the inside part and save it.</span></span></p>
<h4><span style="color: #e89b0c;"><strong><span><span>Prepare the
          filling</span></span></strong></span></h4>
<p><span><span>Heat the olive oil
      in a pan, add the onion and cook for 3 mins.<br>
      Add the garlic and chopped inside zucchini and cook for 3 mins. </span></span></p>
<hr class="vertical-space1">
<p><img class="img-float-left has-img-center-in-mobile  lazyload" alt="Stuffed-zucchini"
    src="https://cdn-prod-static.heartfulness.org/Stuffed_zucchini_7_2a344a9d99.jpg?updated_at=2023-04-10T08:43:43.249Z" />
</p>
<hr class="vertical-space1">
<p><span><span>Add the herbs.<br>
      Add the tomatoes, black beans or lentils, salt and pepper and for cook for 2-3 mins more.<br>
      Set aside.</span></span></p>
<hr class="vertical-space1">
<p><img class="img-float-left has-img-center-in-mobile lazyload"
    src="https://cdn-prod-static.heartfulness.org/Stuffed_zucchini_3_5662846bad.jpg?updated_at=2023-04-10T08:44:42.018Z" />
</p>
<hr class="vertical-space1">
<h4><span style="color: #e89b0c;"><strong><span><span>Bake the
          zucchinis</span></span></strong></span></h4>
<p><span><span>Place the zucchini
      shells onto a baking sheet in a baking tray.<br>
      Sprinkle salt, pepper and chili on the shells.<br>
      Add the filling into the zucchini shells.<br>
      Add the sauce over the top and bake for 25-30 mins.</span></span></p>
<h3><span><span><span style="color: #008000;">SERVING</span> </span></span></h3>
<p><span><span>Serve with fresh
      coriander or parsley.<br>
      Add chili if you like them spicy.<br>
      Serve them as an appetizer or side dish with a salad or quinoa.</span></span></p>
<h6><a href="http://Alkaline-Institute.com"><span><span>Alkaline-Institute.com</span></span></a>
</h6>
<hr class="vertical-space1">
<h4><strong><img alt="Stuffed-zucchini" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/Stuffed_zucchini_5_9c0fa96703.jpg?updated_at=2023-04-19T05:12:13.019Z"></strong>
</h4>
<hr class="vertical-space1">
<p style="text-align: center;">
</p>
<hr>
<h4 style="text-align: center;"><span><span>Photos &amp; recipe by SIMONNE HOLM<br>
    </span></span>Illustrations by ARATI SHEDDE</h4>
<p style="text-align: center;">
</p>
<hr>

Stuffed zucchini

<h4 id="h-simonne-holm-looks-at-ways-to-develop-healthy-balanced-nutrition-using-the-80-20-alkaline-acid-principle">
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #0ab01d">SIMONNE HOLM</mark>
    looks at ways to develop healthy balanced nutrition using the 80-20
    alkaline-acid principle.</strong>
</h4>

<hr class="vertical-space1" />

<p>
  In the book, <em>The pH Miracle,</em> Dr. Robert Young explains how our modern
  lives are suffering from imbalance caused by our dietary choices. He also
  explains how we can easily restore our health, getting the best nutrients and
  eating a balance diet, by finding the right combination of foods. If you would
  like to benefit from his exhaustive research, as well as from the works of
  early pioneers in the field, I highly recommend reading the book.
</p>

<p>
  The pH balance in your body plays a very important role in your health. pH is
  a measure of how acidic or alkaline something is, and an optimal acid-alkaline
  balance is necessary for the body to maintain a state of good health and avoid
  lifestyle diseases.
</p>

<div class="block-image">
  <figure>
    <img decoding="async" width="647" height="714" alt="new-biology2" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/new_biology2_88aa67565a.jpg?updated_at=2023-04-12T06:42:55.703Z" />
  </figure>
</div>

<p>
  The tissues in our body have an optimal pH range that must be maintained for
  the immune system to function optimally, e.g., the blood at the slightly
  alkaline pH of 7.365. Eating acidic, toxic, low-quality processed food and
  leading a lifestyle full of stress and negative thinking make the body create
  more acid than it can eliminate, and this then affect sour digestive system
  and body metabolism.
</p>

<p>
  So, in order to maintain the optimal pH of the blood, our bodies use alkaline
  minerals from our tissues. Once the alkalinity reserves in your tissues are
  exhausted, serious problems start. The body will be
</p>

<p>
  gin to leach calcium directly from bones and magnesium from muscles. And the
  excess acid in the body will be dumped back into the tissues for storage as
  the lymphatic (immune) system is overloaded. The body will retain fat to
  protect the excess acids from affecting the organs that sustain life. It is
  one of the main reasons for weight-related problems.
</p>

<p>
  This circle of imbalance will eventually lead to an oxygen-deficient
  environment in which bacteria, fungi, and yeast thrive. The body’s inability
  to remove its own waste leads to acidosis, the over-acidification of the blood
  and tissues.
</p>

<div class="block-image">
  <figure>
    <img decoding="async" width="700" height="501" alt="new-biology4" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/new_biology4_5b347db4b0.jpg?updated_at=2023-04-12T06:45:03.667Z" />
  </figure>
</div>

<p>
  Initial symptoms include low energy, allergies, premature aging, joint
  problems, inflammation, digestive issues, bowels irritation, reflux, weight
  gain, sleep problems, etc. These symptoms can later lead to chronic diseases
  like diabetes, inflammation, heart disease, osteoarthritis, cancer, and more.
</p>

<p>
  Fortunately, we can prevent imbalance and support our bodily needs by eating
  an alkaline diet that is full of nutrients, vitamins, minerals, fiber, omega
  oils, antioxidants, and plenty of water.
</p>

<p>
  The pH of our internal fluids affects every cell in the body, and blood is the
  most important tissue in the body that transports oxygen, nutrients, and water
  to the cells and eliminates waste products.
</p>

<p>
  It is quite easy to regain the proper pH balance within only a matter of
  weeks.
</p>

<div class="block-image">
  <figure>
    <img decoding="async" width="467" height="602" alt="new-biology3" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/new_biology3_71b6f32865.jpg?updated_at=2023-04-12T06:45:46.629Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<p class="has-black-color has-text-color">
  <mark style="background-color: rgba(0, 0, 0, 0); color: #0ab01d"><strong>Step 1:</strong>
  </mark><mark style="background-color: rgba(0, 0, 0, 0); color: #9b51e0">Understand
    what kind of lifestyle you live and what food you are
    eating.</mark>
</p>

<p class="has-text-color" style="color: #040404">
  <mark style="background-color: rgba(0, 0, 0, 0); color: #0ab01d"><strong>Step 2:</strong>
  </mark><mark style="background-color: rgba(0, 0, 0, 0); color: #9b51e0">Understand how
    your body works according to the pH balance and how to
    maintain homeostasis.</mark>
</p>

<p>
  <mark style="background-color: rgba(0, 0, 0, 0); color: #0ab01d"><strong>Step 3:</strong>
  </mark><mark style="background-color: rgba(0, 0, 0, 0); color: #9b51e0">Take action.
    Break your imbalance and start eating a diet rich in raw,
    green, organic whole foods.</mark>
</p>

<h4>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #0ab01d">Daily Program for
      Optimum Health and Vitality</mark></strong>
</h4>

<ol type="1">
  <li>Drink fresh organic green smoothies or juices.</li>
  <li>Drink more pure water.</li>
  <li>Eat organic green salads and nourishing dressing.</li>
  <li>Meditate to give your mind a break.</li>
  <li>Do breathing exercises for a few minutes daily.</li>
  <li>
    Move and get in contact withnature (parks, coast, forests, mountains, etc.).
  </li>
  <li>Sleep well – more than you think you need.</li>
</ol>

<p>
  By adding these to your life, you can return your body to astate of purity and
  balance.
</p>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="700" height="388" alt="new-biology6" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/new_biology6_206bc24839.jpg?updated_at=2023-04-12T06:46:34.082Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<h4>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #0ab01d">The 80-20
      Principle</mark></strong>
</h4>

<p>
  Everything you eat influences your body’s pH balance. So, it is important to
  find the right balance between acidic and alkaline food. To achieve the
  correct balance, strive for a diet of 80% alkaline-forming foods and 20%
  acid-forming foods.
</p>

<p>
  In reality, most people are doing the exact opposite: eating
  20%alkaline-forming foods and 80% acid-forming foods.
</p>

<p>
  Make sure that meat, fish, potatoes, rice, pasta, and other acid-forming foods
  only make up 20% to 25% of what you eat. The remaining 75% to 80% of what you
  eat will be fresh vegetables and other alkaline foods.
</p>

<p>
  Keep in mind that each of us is a unique individual with different bodily
  needs. You need to be your own best expert and begin to recognize your body’s
  true needs.
</p>

<p>
  You can eat as many alkaline-forming foods as you like, as they contain
  important nutrients and have a low-glycemic index.
</p>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="467" height="602" alt="new-biology7" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/new_biology7_9c2d437684.jpg?updated_at=2023-04-12T06:47:37.616Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<p>
  Alkaline food is plant-based, gluten-free, sugar-free, and contains proteins,
  minerals, vitamins, antioxidants, and essential fatty acids. Alkaline fruits
  and vegetables contain high water content and mineral content, which increase
  the oxygen content of the body.
</p>

<p>
  The human body is designed to eat natural foods. And an alkaline diet offers
  an optimal way to bring yourself back to balance from any disorder, be it
  physical, emotional, or spiritual.
</p>

<h4>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #0ab01d">Alkaline Drinks are
      the Foundation of Health</mark></strong>
</h4>

<p>
  The easiest and the best way to get more raw vegetables daily is to kick-start
  your day by juicing or blending your vegetables.
</p>

<p>
  A healthy daily intake is 6 to 9 cups of vegetables and fruits. Drinking a big
  glass of a green smoothie or juice daily will increase your greens intake by
  up to as much as 3 cups.
</p>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="467" height="602" alt="new-biology5" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/new_biology5_7ab56b7928.jpg?updated_at=2023-04-12T06:49:12.784Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<p>
  Using the balance principle, it is possible to create vibrant health,
  facilitate weight loss, and slow down aging.
</p>

<p>
  Apply the principle step-by-step and visualize a big plate of what you will
  eat during the day. It can help you to navigate toward more healthy alkaline
  food.
</p>

<h4>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #0ab01d">Acid–Alkaline Ratios
      in Food</mark></strong>
</h4>

<p>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #9b51e0">1. 75%
      acidic: common in the standard Western diet</mark></strong>
</p>

<div class="block-image">
  <figure>
    <img decoding="async" width="300" height="300" alt="new-biology8" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/new_biology8_4889b720ff.jpg?updated_at=2023-04-12T06:50:36.582Z" />
  </figure>
</div>

<p>
  Acidic foods rob your nutrients: low-quality processed, refined foods,
  nutrient, pre-packaged non-foods, fast foods, trans fats, genetically modified
  and oxidizing foods, sugar. They provide fewer nutrients to your body, but
  result in stress, toxins, and acidity.
</p>

<p>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #9b51e0">2. 50-50: a
      good start to a healthy lifestyle</mark></strong>
</p>

<div class="block-image">
  <figure>
    <img decoding="async" width="300" height="300" alt="new-biology9" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/new_biology9_a69c1aff59.jpg?updated_at=2023-04-12T06:51:35.243Z" />
  </figure>
</div>

<p>
  Regain nutrients by adding fresh, unprocessed foods. Let fresh, organic fruits
  and vegetables make up more than 50% of your food.
</p>

<p>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #9b51e0">3. 70% to 80%
      alkaline food is the optimal balance for your health</mark></strong>
</p>

<div class="block-image">
  <figure>
    <img decoding="async" width="300" height="300" alt="new-biology10" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/new_biology10_8cbe7b1d67.jpg?updated_at=2023-04-12T06:52:28.529Z" />
  </figure>
</div>

<p>
  Live fully recharged with 70% to 80% high-energy, fresh, alkaline, organic,
  whole foods, alkaline juices, smoothies, and water.
</p>

<hr class="vertical-space1" />

New biology

<hr class="vertical-space1" />

<h4>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #da2c5b">SIMONNE HOLM
    </mark>is the founder of the Alkaline Institute and is dedicated to helping
    people to thrive on their health journey through creative food projects,
    cooking, and lifestyle. Here she shares a colorful nutritious vegetable
    soup that is simple to make and tastes delicious.</strong>
</h4>

<hr class="vertical-space1" />

<p>
  This is an easy way to cook a vegetable soup rich in flavor and color. The
  vegetables have many health benefits and they are low in calories and a
  great source of nutrients and fiber. You can spice it up as per your choice.
  Use more chili, fresh herbs, and lemon juice for taste. Cook with joy and
  enjoy.
</p>

<p>
  <mark style="background-color: rgba(0, 0, 0, 0); color: #da2c5b"><strong>Prep time
      10&nbsp;minutes. Cook time&nbsp;30&nbsp;minutes. Serves 2
      people.</strong></mark>
</p>

<h4>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #1db20e">Ingredients</mark></strong>
</h4>

<p>
  3 to 4 large fresh beets<br />1 big onion<br />2 cloves garlic<br />1
  tablespoon ginger<br />1 to 2celery stalks<br />1 large sweet potato or 1
  carrot<br />1 to 2 parsnips<br />½ to 1 teaspoon chili, fresh or dried<br />1
  teaspoon Himalaya salt<br />¼ teaspoon ground black pepper<br />1 liter
  water<br />1 teaspoon vegetable bouillon<br />2 tablespoons fresh thyme and
  basil or 1 teaspoon dried herbs<br />1 to 2 tablespoons lemon juice<br />3
  to 4 tablespoons cold pressed olive oil
</p>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="700" height="467" alt="" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/healing_soup2_478ba93e64.jpg?updated_at=2023-04-26T07:49:29.983Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<h4>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #1db20e">Preparation</mark></strong>
</h4>

<p>
  Wash or peel the vegetables and roughly chop them into the same-sized
  pieces.
</p>

<p>
  Add 1 liter of water in a medium pot, add the chopped onions, and cook for 5
  minutes.
</p>

<p>
  Turn down the heat, add the rest of the vegetables, and cook for another 25
  minutes. The vegetables should be fully cooked.
</p>

<p>Add the fresh or dried herbs and turn off the heat.</p>

<p>Blend the vegetable soup with the olive oil and lemon juice.</p>

<p>
  Make sure that your blender jar can handle the warm soup or first let it
  cool for another 5 minutes.
</p>

<p>Add salt, pepper, and chili to taste.</p>

<p>You can warm the soup again after blending. It also tastes good cold.</p>

<h4>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #1db20e">Toast
      seeds</mark></strong>
</h4>

<p>
  Add ½ cup of pumpkin or sesame seeds to a skillet over medium heat. Dry
  roast them until golden brown, stirring occasionally, for 3 to 4 minutes.
</p>

<p>Transfer to a plate to cool completely.</p>

<p>
  The seeds have many potential health benefits and have been used in folk
  medicine for thousands of years.&nbsp;
</p>

<h4>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #1db20e">Assemble your
      plate</mark></strong>
</h4>

<p>
  Sprinkle the beetroot soup with toasted seeds, fresh parsley, coconut crème,
  or have it just as it is.
</p>

<hr class="vertical-space1" />

<p class="has-text-align-center">
  <em>When the Divinity at the center of every atom<br />in our food resonates
    with the Divinity within us,<br />food becomes a potent source of
    goodness.<br />— Daaji</em>
</p>

<hr class="vertical-space1" />

<hr />

<p>
  <mark style="background-color: rgba(0, 0, 0, 0); color: #6f6f6f">To learn more about the
    Alkaline Diet, visit Simonne’s website at
    <a href="http://www.Alkaline-institute.com">www.Alkaline-institute.com</a></mark>
</p>

Simonne Holm

Simonne Holm is the founder of the Alkaline Institute. She helps people discover plant-based cooking through classes, retreats, and her cookbooks. www.alkaline-institute.com

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