Say goodbye to acidic mornings and hello to pH-balanced, scrumptious breakfasts.
The buzz around the alkaline diet is real, and for a good reason. Many nutrition experts point out that today’s common diet leans too heavily on acidic foods, which might throw off our body’s ideal balance. But fret not! Diving into the world of alkaline breakfasts can be a delightful and health-boosting experience. Here’s a curated list of easy alkaline breakfast dishes you can whip up in your very own kitchen.
Top 12 Alkaline Breakfast Choices
1. Classic French Toast (With An Alkaline Twist)
Who says French Toast is just for Sundays? This delightful treat can be a daily joy!
Ingredients:
- 6 slices of whole grain bread
- 2 organic eggs
- 1/2 cup of almond milk
- 1 tablespoon of ground cinnamon
- A pinch of sea salt
- 1 teaspoon of pure vanilla extract
- 1/4 teaspoon of ground nutmeg
Method:
- In a mixing bowl, whisk together the eggs, almond milk, sea salt, cinnamon, vanilla, and nutmeg until well combined.
- Immerse each bread slice into the mixture, ensuring both sides are generously soaked.
- Warm a non-stick skillet or pan over a medium flame, lightly greased with coconut oil.
- Gently lay the soaked bread onto the skillet and cook until golden brown on both sides.
- Plate up and serve immediately, perhaps with a smidgen of almond butter or fresh berries on top.
Enjoy a healthier version of your morning favourite, keeping your body’s pH levels in check!
2. Scrumptious Apple Pancakes
Bored of the usual apple salads? Dive into the mouth-watering world of apple pancakes. These golden delights are bursting with the classic sweetness of apples, topped off with a refreshing fruit mix.
Ingredients:
- 1/2 cup of whole wheat flour
- 1/2 teaspoon of ground cinnamon
- 1 organic egg, beaten
- 1/3 cup almond milk
- 2 juicy red apples, grated
- 2 tablespoons of coconut oil
- 1 ripe kiwifruit, peeled and sliced
- A handful of fresh blueberries
- ½ cup coconut yoghourt
- A sprinkle of granola
Instructions:
- In a mixing bowl, sift together the flour and cinnamon. Gradually stir in the almond milk and beaten egg. Whisk until you achieve a silky, smooth batter.
- Gently fold in the grated apples.
- Warm a frying pan with a dash of coconut oil on medium heat.
- Ladle in the apple-infused batter, spreading it thinly.
- Cook each side for approximately two minutes, or until golden brown.
- Plate up your pancakes, and serve with a dollop of coconut yogurt, fresh blueberries, granola, and kiwi slices. Delight in every bite!
3. Zesty Avocado Breakfast Salad
Transport yourself to a sunny Mexican beach with this vibrant breakfast salad. Not only is it bursting with flavours and textures from across the Americas, but it’s also a health-packed choice to kickstart your day!
Ingredients:
- 2 whole grain tortillas
- 1/2 block of firm tofu, diced
- 1 ripe avocado, sliced
- 1 pink grapefruit, segmented
- A handful of roasted almonds, roughly chopped
- 4 generous handfuls of fresh spinach
- 1 teaspoon of smoky chilli sauce
- 2 juicy tomatoes, diced
- ½ red onion, finely chopped
- Juice of ½ a lemon
Steps:
- Preheat your oven and warm the tortillas as per packet instructions.
- For a crispy touch, bake the tortillas for an additional 8 to 10 minutes until golden and crunchy.
- In a bowl, combine the tofu, onions, and tomatoes. Drizzle with the smoky chili sauce and give it a good mix. Pop it in the fridge to cool and marinate.
- In a large serving bowl, layer the spinach, followed by the grapefruit segments, avocado slices, and marinated tofu mix.
- Garnish with chopped roasted almonds.
- Just before serving, give it a generous drizzle of fresh lemon juice. A refreshing wake-up call for your taste buds!
4. Refreshing Cucumber and Quinoa Bowl
A delightful combination that fuses the cool crunchiness of cucumbers with the nutty texture of quinoa. Not only is it light on the stomach, but it also offers an array of essential nutrients.
Ingredients:
- ½ cup cooked quinoa, cooled
- 1 cucumber, diced
- 1 small red bell pepper, finely chopped
- 2 tablespoons of fresh coriander, chopped
- 1 tablespoon of extra virgin olive oil
- Freshly squeezed juice from half a lemon
- Sea salt, to taste
- A sprinkle of freshly ground black pepper
- 1 tablespoon of sesame seeds for garnish
Method:
- In a salad bowl, combine cooked quinoa, diced cucumber, chopped bell pepper, and fresh coriander.
- In a small bowl, whisk together the olive oil, lemon juice, sea salt, and black pepper to create a tangy dressing.
- Pour the dressing over the quinoa and vegetable mixture, ensuring everything is well coated.
- Garnish with a sprinkle of sesame seeds. Dive into this refreshing bowl of goodness!
5. Zesty Lemon and Ginger Porridge
For those slightly chillier mornings or when you need a touch of warmth and comfort, this porridge is just the thing. It’s brimming with energy and the zest of lemon combined with ginger gives it a unique twist.
Ingredients:
- 1 cup of rolled oats
- 2 cups of water or almond milk
- 1 teaspoon of freshly grated ginger
- Zest of 1 lemon
- 1 tablespoon of honey or maple syrup (optional)
- A sprinkle of chia seeds or flaxseeds for garnish
- Freshly sliced fruit of your choice
Instructions:
- In a saucepan, combine the rolled oats and water or almond milk.
- Place it over medium heat and bring to a gentle simmer.
- As it starts to thicken, stir in the grated ginger and lemon zest.
- Continue cooking for about 5 minutes or until the porridge reaches your desired consistency.
- Remove from heat and sweeten with honey or maple syrup if you’d like.
- Pour into bowls, garnishing with chia or flaxseeds and freshly sliced fruit.
- Dive into this bowl of warmth and zest!
6. Tropical Mango and Coconut Yogurt Parfait
Experience a tropical escape with this layered delight. The natural sweetness of mango paired with the richness of coconut yogurt is a match made in breakfast heaven.
Ingredients:
- 1 large ripe mango, peeled and diced
- 1 cup of coconut yogurt
- ¼ cup of granola or muesli
- A drizzle of honey or maple syrup (optional)
- A sprinkle of desiccated coconut for garnish
Instructions:
- Begin by layering the bottom of a glass or jar with a few spoonfuls of coconut yogurt.
- Add a layer of diced mango followed by a sprinkle of granola or muesli.
- Repeat the layers until your glass or jar is full, finishing with a layer of mango on top.
- Drizzle with a touch of honey or maple syrup if you like an extra hint of sweetness.
- Garnish with a sprinkle of desiccated coconut.
- Grab a spoon and take a trip to the tropics with every bite!
7. Wholesome Quinoa and Apple Breakfast Bowl
Begin your day with a nourishing blend of quinoa and fresh apples. This breakfast bowl is not only hearty but also brimming with flavours that’ll set the right tone for the day.
Ingredients:
- 1/2 cup of quinoa, rinsed and drained
- 1 crisp apple, diced
- Juice of half a lemon
- A sprinkle of ground cinnamon
- Optional: a handful of raisins or dried cranberries
Instructions:
- In a saucepan, combine quinoa with double the amount of water. Bring to a boil.
- Once boiling, reduce heat and let it simmer for about 15 minutes or until the quinoa is soft and translucent.
- Stir in the diced apples and cook for another minute.
- Transfer to a breakfast bowl, drizzle with lemon juice, and sprinkle with cinnamon. If desired, add raisins or dried cranberries for an extra touch of sweetness.
8. Overnight Bliss Oats
Wake up to a jar of creamy cold oats, perfectly infused with flavours and topped with fresh fruit. A real time-saver that doesn’t compromise on taste.
Ingredients:
- ½ cup of rolled oats
- ½ cup of skimmed milk
- ½ cup of Greek yogurt or plant-based yogurt
- A dash of cinnamon
- 1/2 ripe banana, sliced
- ½ tablespoon of natural peanut butter
- A handful of fresh berries (like strawberries, blueberries, or raspberries)
Instructions:
- In a mixing bowl, combine oats, yogurt, milk, and a pinch of salt.
- Transfer the mixture to a glass jar or container with a lid.
- Refrigerate overnight to allow the oats to absorb the liquid and soften.
- Come morning, give it a good stir. Top with banana slices, fresh berries, and a sprinkle of cinnamon. For an added treat, drizzle with peanut butter.
9. Vibrant Tofu Scramble
Elevate your mornings with this colourful and protein-packed tofu scramble. It’s a vegan delight that will fuel you for the day ahead.
Ingredients:
- 100 g of firm tofu, crumbled
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 3 ripe tomatoes, diced
- ½ teaspoon of ground cumin
- ½ teaspoon of paprika
- ½ teaspoon of turmeric for colour and flavour
- 2 tablespoons of nutritional yeast (optional for a cheesy flavour)
- A generous handful of baby spinach
- Salt and pepper, to taste
Instructions:
- In a pan, heat a splash of olive oil over medium heat. Add the onions and sauté until translucent.
- Stir in the garlic and cook for another minute until fragrant.
- Add the crumbled tofu, diced tomatoes, and spices. Cook, stirring frequently, until the tofu is well-coated and the tomatoes are soft.
- Sprinkle in the nutritional yeast if using, and give it a good mix.
- Finally, fold in the baby spinach until it’s just wilted.
- Season with salt and pepper, and serve hot. Perfect with a slice of whole-grain toast or as a filling for a breakfast wrap!
10. Flavorful Fenugreek Theplas
Theplas, a traditional staple from Gujarat, are spiced flatbreads that promise a burst of flavor with every bite. With the addition of greens, they turn into a wholesome meal.
Ingredients:
- ½ cup of fenugreek (methi) leaves, finely chopped
- 1 clove of garlic, grated
- ½ cup of spinach, finely chopped
- 1 ½ cups of wheat flour or oat flour for a healthier twist
- ½ cup of chickpea (besan) flour
- Salt to taste
- A pinch of turmeric powder
- Water, as required, to knead the dough
- 2 tablespoons of olive oil (for the dough)
- Additional olive oil for cooking
Instructions:
- Combine the flours, fenugreek leaves, salt, turmeric, and grated garlic in a large mixing bowl.
- In a pan, heat 2 tablespoons of olive oil. Add the onions and sauté until they turn translucent.
- Add spinach to the pan and sauté until wilted. Remove from heat and let it cool.
- Incorporate the sautéed spinach mixture into the dough mixture and knead it into a soft dough, using water as needed.
- Divide the dough into equal-sized balls.
- Roll out each ball into a circular flatbread using a rolling pin.
- On a hot skillet or tawa, place the rolled thepla. Cook for about 2 minutes on each side until small bubbles form.
- Drizzle with oil and flip, cooking each side until golden brown spots appear.
- Serve hot, ideally with yoghourt or pickles.
11. Creamy Maple Millet Porridge
Millet, a grain packed with nutrients, takes centre stage in this delightful porridge. Sweetened naturally with maple syrup, this breakfast is both comforting and nourishing.
Ingredients:
- 1 cup of millets, rinsed
- 4 cups of water
- A pinch of salt
- 1 tablespoon of cinnamon powder
- Maple syrup, according to preference
Instructions:
- In a pot, bring the water to a boil.
- Add the rinsed millets and salt.
- Reduce the heat to low, cover, and let it simmer for about 15 minutes.
- Stir in the cinnamon and continue cooking for an additional 20 minutes, or until the millets are soft and the consistency is creamy.
- Drizzle with maple syrup and stir well. Adjust the consistency to your liking, adding water if needed.
- Serve warm.
12. Savory Chickpea Frittata
This egg-free frittata made with chickpea flour is a delightful vegan twist on a classic. With veggies and savoury flavours, it’s sure to be a hit.
Ingredients:
- 1 cup of chickpea (besan) flour
- 1 cup of water
- 1 cup of zucchini, thinly sliced
- ½ cup of onion, finely chopped
- ½ teaspoon of black pepper
- 4 tablespoons of olive oil
- 1 garlic clove, grated
- ½ cup of spring onions, chopped (keep some for garnishing)
- Salt to taste
Instructions:
- Preheat your oven to 375°F (190°C).
- In a mixing bowl, whisk together chickpea flour, water, salt, black pepper, and garlic to form a smooth batter.
- Fold in the zucchini slices and chopped onion.
- Stir in 1-2 tablespoons of olive oil.
- Transfer the batter to a greased baking dish.
- Bake in the preheated oven for 30-45 minutes, or until the top is golden and the center is set.
- Remove from the oven and allow it to cool slightly before slicing.
- Garnish with additional chopped spring onions and serve warm. Perfect with a side salad or some toasted bread!
What is the Alkaline Diet?
The alkaline diet, also known as the acid-alkaline diet or alkaline ash diet, emphasises consuming foods believed to have a more alkaline effect on the body, thereby improving health. The premise is that modern diets cause our body to produce too much acid, which is then neutralised by alkaline foods. By eating more alkaline foods (and fewer acidic foods), this diet aims to change the body’s internal pH level, thus reducing the risk of diseases, including cancer and arthritis.
The Theory Behind the Diet
The human body maintains a slightly alkaline pH of around 7.4 in its cells, particularly in the blood. However, the pH levels of different organs and systems vary. Proponents of the alkaline diet believe that a diet high in acid-producing foods disrupts this balance, leading to the loss of essential minerals as the body tries to restore equilibrium.
Foods to Include and Avoid
Alkaline-promoting foods:
- Fruits: Apples, bananas, berries, oranges, melons, pears, etc.
- Vegetables: Broccoli, celery, kale, lettuce, onions, peas, peppers, etc.
- Nuts and Seeds: Almonds, chestnuts, flax seeds, etc.
- Legumes: Lentils, lima beans, navy beans, etc.
- Grains: Amaranth, buckwheat, millet, quinoa, etc.
Acid-promoting foods:
- Meat: Beef, pork, chicken, turkey, etc.
- Dairy: Cheese, milk, butter, etc.
- Grains: Wheat, rice, oats, bread, etc.
- Processed foods: Sugary cereals, soda, baked goods, etc.
Benefits and Criticisms
While many people report feeling better and losing weight on the alkaline diet, scientific evidence supporting its benefits remains limited. Some researchers believe that the diet may benefit health not because it is alkaline but because it discourages the intake of processed foods, sugars, and unhealthy fats.
However, experts criticize the diet for a few reasons:
Human bodies regulate pH levels: Regardless of what you eat, the body maintains its pH levels. The kidneys, in particular, regulate body pH by excreting excess acids or bases.
It can be restrictive: By limiting certain food groups, the diet can make it challenging to get all the nutrients you need.
Lack of scientific evidence: While certain aspects of the diet, such as increasing fruit and vegetable intake, are beneficial, there’s limited evidence linking an alkaline diet to disease prevention.
In conclusion, while the alkaline diet promotes the intake of many healthful foods and may offer benefits, it’s essential to approach it with a balanced view. As with any diet, it’s best to consult with a healthcare professional before making significant dietary changes.
