Osteoporosis Month & Mental Health Month Recipes from ZOOM Cooking Class

MY NOTE: Last Friday I had a ZOOM cooking class to explore foods to keep our bones and minds healthy. Here are the recipes based on the importance of eating more alkalizing foods (ex. green veggies) and fewer acidic foods (meat, dairy, grains, too much fruit) with photos and some links to more information on Acid/Alkaline foods. You can Google Acid/Alkaline charts for your own guide to which foods are best. Also, there are many articles on this topic, which correlates to the yin/yang concept in macrobiotic cooking.

 RECIPES with Alkalizing Veggies

P.S. Having difficulty with Word Press format, so the type may be different in some of the recipes. Apologies!

Here are 3 cooking-by-the-strings-of-your-apron recipes that embrace more alkalinity and less acidity, with the idea of 80% alkaline foods and 20% acid foods, which is also the profile of each of our cells. I told the class that I now double the amount of (alkalizing) veggies with whatever acidic food I might make, such as pasta, even gluten-free. Fresh foods without sugar or too much salt, with emphasis on green veggies is good for the brain, the bones, and the rest of the body.

The highly alkalizing foods are: grasses, cucumber, kale, spinach, parsley, broccoli, sprouts and sea veggies, plus green drinks.

More recipes from: https://www.balance-ph-diet.com/alkaline_recipes.html

Cucumber Salad

(High Alkaline Food)


One large org. cucumber or two small

Leek or onion slices

Lemon juice (moderately alkaline)  or plum vinegar

Olive Oil Spray

Sesame seeds

Spices of your choice (S &P), parsley (high alkaline)

Sprouts (optional) (high alkaline)


  1. Wash and scrub organic cucumber and cut into thin slices.

  2. Slice leek or onion rings

  3. Toss both in a bowl with olive oil spray and lemon juice. Add spices of your choice or chopped parsley. Toss again.

  4. Right before serving, add a dollop or sprouts to the top off the dish. Enjoy!

For my recipe of Dilly of a Cucumber Soup, go to this link: https://www.menupause.info/summer-2007-sun-kissed-foods/


 Broccoli (high alkaline food) with Tofu (alkalinity is 7.5 pH once digested)

(Think about having twice as much broccoli as tofu, still less alkalizing than broccoli, although some charts may vary.)


2 large stalks of organic broccoli

½ container of org. tofu

Ginger, tamari soy sauce, garlic

Sesame Seeds

Avocado Oil Spray


1. Wash and cut broccoli into smaller pieces lengthwise, removing thick stalk at the

bottom and use for soup stock.

2. Set aside broccoli and put up a pot with steamer basket, filling pot with

water to just under the basket.

3. While water is coming to a boil, spray a fry pan with oil and place 1” thick

slices of organic (and sprouted is available) tofu. Cook over medium heat and turn,

allowing the pieces to become brown-edged.

4. While cooking tofu, add broccoli to steamer and cook about 5-7 minutes,

fork tender but not mushy. Remove and place in the center of a platter.

5. Cut tofu into bite-sized pieces and place around the edge of the Enjoy! Can be eaten

cold, but I prefer hot.

(Spray again with oil, sprinkle on sesame seeds and use tamari as needed.)


Quinoa “Tabouli”

Tabouli is traditionally made with cracked wheat (bulghur). This is a gluten-free version high in alkalinity.


 One cup cooked (sprouted) quinoa (Mildly alkaline)

Soup stock or filtered water (or directions on pkg)

Two cups raw veggies of your choice

Lemon juice (Moderately Alkaline)

Olive oil spray

Parsley (washed & chopped)

Salt & Pepper other spices of your choice

Org. Lettuce for platter


1. Rinse quinoa well and prepare according package directions. (My sprouted quinoa says Bring 1 1/2 cups

water to a boil  and add 1 cup quinoa, well rinsed. But this makes too much  so I cut the recipe in half.)

Cook 10-15 minutes until water is absorbed and quinoa is fluffy. Spray on some olive oil and set aside to cool.

2. While quinoa is cooking, mince 2 cups of veggies of your choice. (The acid/alkaline charts are my guide.)

Add minced veggies to cooled quinoa. Add a small amount of lemon juice to taste, plus chopped parsley.

Toss well.

3. When Quinoa mixture is chilled, place washed, organic lettuce on a serving platter, spoon on “tabouli,”

and top with  sprouts or micro-greens of your choice. (I used arugula.)

Summer Squash Stir Fry

I picked up this recipe from my brother, who made it for me several years ago on one of my visits to R.I. to see him and my sister-in-law. I like making this because it brings back fond memories of being with my brother and his wife (my high school girlfriend), especially now that my brother is gone. There are no specific amounts, so this is a truly cooking-by-the-strings of your apron dish. I also added some of my own ingredients. As yellow and green zucchini are more available, it’s a very quick (alkalizing) dish to make for summer weather.



1 small org. green zucchini, washed

1 small org. yellow zucchini (also called summer squash), washed

about 1/2 cup pure water or soup stock

one leek

one slice of ginger, minced

fresh parsley or dill or other herb of your choice, minced


1. Wash zucchini, rim the stem and top and grate on large setting.

(I used the large openings of a hand grater.)

2. Wash & Slice the leek, slice the ginger, and if you wish, add a small piece of garlic.

3. Place about 1/2 cup of liquid in the bottom of a wide saute pan. Place all

ingredients,except the dill or parsley, in the pan; stir fry for about 5 minutes.

Add minced parsley or dill.

4. Mix the minced parley or dill (or both!) into the dish and serve,

using a slotted spoon to avoid any liquid. (The zucchinis themselves create liquid.)

Serve hot. Garnish with a red grape tomato or red radish. (Optional)

Go to www.menupause.info and click on Recipe Index for more recipes.


Salad Alley #2: Summer Slaw

Raw foods are rich in enzymes. Enzymes are needed for the digestive system to work. They are necessary to break down food particles so they can be utilized for energy. The human body makes approximately 22 different digestive enzymes which are capable of digesting carbohydrates, protein and fats. (Source: Quote from Internet)

There are three main types of digestive enzymes:

  • Proteases: Break down protein into small peptides and amino acids
  • Lipases: Break down fat into three fatty acids plus a glycerol molecule
  • Amylases: Break down carbs like starch into simple sugars

When you eat fresh salads, the digestive enzymes are intact, which means foods can be digested more naturally. One of the naturopaths I met at a vegetarian conference suggested that people eat salad first to get the enzymes going to help digest the cooked foods. So this salad might be a good start to your lunch or dinner.


(This photo is the slaw before I added the dressing to enable you to see it better.)

Summer Slaw

Utensils: Grater or food processor, mixing bowl, cutting board and knife, serving bowl
Prep. Time: 15 minutes
Cook. Time: None
Categories: Vegan, Sugar Free, Gluten Free, Paleo/Veg*

*(I am moving to a more Paleo diet without meat, because Paleo has 75% plant-based foods that exclude dairy, grains & beans)


One cup grated veggies: yellow summer squash (green) zucchini, carrots, radishes
(or other veggies of your choice, preferably organic)

2-3 scallions, washed & sliced thinly

1 celery stalk, washed & sliced thinly

1 pickle (dill) diced (optional) [I use Bubbies made naturally without vinegar)

3-4 olives  (optional), sliced

Organic lettuce of choice (I used butter lettuce)

(Black) sesame seeds

Sprouts (optional)


Dressing: (or feel free to use your own dressing)

¼ -1/2 ripe avocado

½-1 tsp. mustard (deli style)

Salt & pepper to taste

1 slice ginger

Salt & pepper to taste

¼ cup water  (or more for desired pourability)


  1. Wash and grate your colorful vegetables of choice to equal about one cup. Place in mixing bowl.
  2. Add scallions, celery, and if using, pickles and olives. (I use green Castlevetrano olives that are ripe even though they are green,)
  3. Puree dressing ingredients in blender, adding more water if needed to make a pourable dressing or use your own dressing (ex. mayonnaise)
  4. Wash and dry organic lettuce leaves of your choice and place in bowl or on a plate with lettuce spread over surface.  Spoon dressing over he slaw and toss with my dressing or yours. Sprinkle with (black) sesame seeds and top with sprouts.




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