Alkaline Foods for Your Alkaline Diet



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Jentschura Recipes

Super Simple Smoothie


  1. ½ blender of fresh, raw apple cider, or nut milk
  2. ¼ cup flax seed, ground to a fine meal
  3. 1 teaspoon cinnamon
  4. ½ cup berries: blueberries, blackberries, cherries, or raspberries (slightly acidic, so it's optional)
  5. 1 avocado
  6. 1 heaping teaspoon WurzelKraft, or your favorite green powder
  7. 3 heaping tablespoons fresh bee pollen
  8. 1 tablespoon lecithin liquid, or granules
  9. 3 tablespoons flax seed oil, or white coconut butter
  10. 1 tablespoon raw, organic honey (slightly acidic, so optional)
  11. Pinch Celtic sea salt or Real Salt


Grind the flax seeds along with cinnamon in a coffee grinder and set aside. Fill your blender with the raw apple cider, or nut milk. Add all other ingredients and turn blender on low until the mixture is moving smoothly. Then blend well on high for 2 minutes until creamy. That's it! :) Makes a meal for 2, or a snack for 4.

Spicy Thai Almond Sauce


  1. 1 ½ cup organic sprouted almonds, or ½ cup raw almond butter
  2. ¼ cup cold-pressed oil (grapeseed or peanut oil are best)
  3. 1 tablespoons Bragg's Aminos
  4. 1 teaspoon cayenne powder
  5. 1 fresh garlic clove, crushed


Soak almond spouts overnight and sprout 5 days. Grind sprouted almonds lightly in a food processor. Add remaining ingredients and grind well. Serve over long strip of zucchini, or on a crunchy green salad with cucumbers. Enjoy! :)

Warm Soul Soup


  1. 1 package dried seaweed, about 2 ounces
  2. 2 cups alkaline water
  3. 1 cake (about 6 ounces) unpasteurized tofu
  4. 2 tablespoons unpasteurized miso, any type (slightly acidic, so optional)
  5. 2 tablespoons fresh ginger, crushed
  6. ½ cup scallions, chopped
  7. ¼ cup lemon juice, fresh-squeezed


Soak seaweed for 15 minutes in the alkaline water. Put tofu, miso, ginger, and soak water in a blender and blend. Stir in the remaining ingredients and warm in a pot over very low heat for a few minutes. The temperature should never be so high that when you put your finger into the soup, it feels too hot. Serve warm. Should make about 2 bowls.

Alice's Lentil Salad


  1. 2 cups celery, minced
  2. 1 tablespoon raw sesame tahini
  3. 5 cups lentil sprouts (most lentils found in ordinary stores won't sprout)
  4. ¼ cup raw almond butter
  5. 4 tablespoons olive oil
  6. ½ cup alkaline water
  7. 3 tablespoons Bragg's Aminos
  8. 1 red pepper, chopped
  9. 2 green onions with tops, minced
  10. 2 teaspoons kelp (optional)


Soak lentils overnight and sprout for 2 days, rinsing them 2-3 times a day. It takes about 3 cups of dry lentils to make 5 cups of sprouts. Make your dressing by blending the almond butter, olive oil, and alkaline water in blender until smooth. Chop the lentil sprouts in a food processor and put them in a large bowl. Now add all other ingredients, and pour the almond butter mixture over it. Stir the mixture well and chill for several hours in refrigerator before serving. You can use this as a salad or as a sandwich spread. If you feel more creative, stuff the mixture in avocado havles and drizzle with your favorite dressing. My mouth is watering just thinking about it!! :)

California Apple Tart Smoothie


  1. 2 cucumbers, or ½ bunch celery
  2. 2 hard Granny Smith apples (OK, so this one's not too alkalizing, but it's so yummy! Just make the cucumbers BIG! ;)
  3. 1 head kale, about 7 leaves
  4. 1 lemon, yellow skin removed, white pith intact


I saved the best for last! This one is sooooo simple to make: Juice everything and enjoy! ;) I wouldn't let this one sit around, so only make as much as you're going to drink right away.

Gluten-Free & Alkaline-Forming, 'Cranberry Bliss Bars'

  1. 2 ½ Cups Dr. Jentschura's Morgenstund (unprepared)
  2. ¾ Cup Butter
  3. 1 Cup Ground Almonds (aka Almond Meal) or Ground Hazelnuts
  4. ½ Cup Pure Natural Honey (unpasteurized)
  5. 1 Cup Cranberries
  6. 2 Organic Eggs
  7. 3 Tbsp Apricot Jam
  8. 1 Pinch Sea Salt (or Himalayan Salt)

TIP: To make 'Organic Cranberry Bliss Bars', simply use Organic (as available) of the above ingredients.

Pre-heat oven to 350°F. Melt the butter slowly, at a low temperature. In a medium bowl mix together the MorgenStund, almonds (or hazelnuts) and melted butter. Stir gently and leave to rest for about 10 minutes. Whisk honey and eggs together and then add the salt. Add the mixture to the bowl of cooled down MorgenStund mix and then add the cranberries and the apricot jam. Knead the dough with the hands until it gently binds together. Press dough evenly into the bottom of a greased 9x13 inch pan. Place the baking tray on the middle rack for about 25 to 30 minutes or until edges are golden brown. Refrigerate for at least one hour before cutting into squares.


Sunshine Salad w/ Avocado & Meyer Lemon Dressing

Yield: 2 large salads or four small arugula & Baby spinach greens

  1. 1 yellow beet, grated or spiral cut
  2. 2 carrots, ribboned w/ peeler
  3. ¼ red onion, thinly sliced
  4. 6 slices yellow pepper
  5. pea shots
  6. 1 avocado
  7. micro green or sprouts
  8. 1 avocado, sliced chopped or slivered raw pistachios

For the Dressing

  1. 2 meyer lemons, juiced
  2. 1 avocado
  3. 1 ½ tsp chopped red onion
  4. 6 basil leaves
  5. 6 stems fresh dill
  6. ⅓ cup cold pressed extra virgin olive oil
  7. ⅛ tsp sea salt
  8. 3 drops stevia
  9. 1 tsp maple syrup (optional)


In each salad bowl place a generous handful of arugula, then top with beets in center and add the other veggies surrounding this, then accent with the pea shoots, micro greens and finally top with pistachios. For the dressing, place all ingredients in a blender and process until creamy. Pour into serving vessel and allow guests to drizzle generously over veggies. Enjoy!

Mexican Bean Salad

  1. 1 (15 ounce) can pinto beans, rinsed & drained1 (15 ounce) can chick peas, rinsed & drained
  2. 1 (15 ounce) can cannellini beans, drained and rinsed
  3. 1 red bell pepper, chopped
  4. 2 carrots peeled & chopped
  5. 2 stalks celery, chopped
  6. 2 green onions chopped-optional
  7. ½ cup olive oil
  8. 2 tbsp flax oil-optional
  9. 1 tbsp hemp oil-optional
  10. 2 tablespoons fresh lime juice
  11. 2 tbsp lemon juice
  12. 2 tbsp agave syrup
  13. ½ tablespoon celtic salt or sea salt
  14. 1 – 2 cloves minced garlic
  15. ¼ cup chopped fresh cilantro
  16. ½ tablespoon ground cumin
  17. 1 tsp ground black pepper
  18. 1 teaspoon chili powder
  19. cayenne pepper to season at serving time


  1. 1. In a large bowl, combine beans, chopped veggies, chives.
  2. 2. In a large measuring cup, whisk together remaining ingredients.
  3. 3. Pour dressing over vegetables and gently combine without mashing the beans.
  4. 4. Serve over fresh greens.
  5. 5. Allow diners to season with cayenne pepper to their liking.

Serves 6-8 for lunch or dinner

Veggie Quinoa Croquettes w/ Smoked Paprika Almond Cream

Yield: Approx 16 croquettes

For the Croquettes

  1. 1 cup dry quinoa, cooked in 2 cups water, yielding 3 cups cooked quinoa, cooled
  2. 1 very large sweet potato, peeled, diced, steamed, mashed: yielding 2 cups mashed sweet potato
  3. 1 cup finely diced red onion
  4. ½ cup finely diced red pepper
  5. 4 cloves garlic, crushed
  6. 2 tbsp olive oil + 1 tbsp to brown the croquettes
  7. ⅓ cup chopped fresh cilantro
  8. 1 – 14oz tin pinto beans, drained & rinsed
  9. ½ cup hemp seeds
  10. 1 tsp dried oregano
  11. 1 tsp ground cumin
  12. juice of one lime
  13. 1 tsp celtic sea salt


In large mixing bowl place cooked quinoa & mashed sweet potato. Saute onion, red pepper and crushed garlic in 2 tbsp olive oil for 2-3 mins til translucent but not browned. Allow to cool and then add to mixing bowl. Add remaining ingredients to bowl. Stir or use hands to combine. Heat olive oil in saute pan on medium heat and form mixture into croquette and gently turn into pan. Heat thru while browning gently on both sides. Remove from heat and slide directly onto dining plate. Repeat until you have enough for you and your dinner crowd. These patties are tender and fragile so handle them the least possible by turning onto dinner plate directly from saute pan if you can for the nicest presentation

Dr. Bergel's Raw Veggie Soup w/ Peas, Carrots, Ginger & Cilantro

Yield: approx 4 cups

  1. 2 cups carrots, rough chopped
  2. ½ cup fresh peas or frozen, defrosted
  3. 1 tbsp chopped shallot
  4. ½ piece of ginger
  5. juice of one small lime or ⅛ cup
  6. 2 cups filtered water
  7. ½ large avocado or 1 small avocado
  8. ½ teaspoon celtic sea salt
  9. drizzle of hazelnut oil, for garnish
  10. chopped cilantro, for garnish


Place all ingredients except garnishes in high speed blender. Process on low slowly increasing to high and running blender for approx 3-4 mins checking to see if steam rises from the top opening or if the blender feels warm to the touch. Adjust seasoning, then pour into warmed bowls garnishing with a drizzle of hazelnut oil and a generous sprinkling of chopped cilantro. Alternatively, place all ingredients in a food processor or standard blender and process until smooth as possible. Strain if desired and warm very gently on low until nice and warm to the touch, not hot. Because this soup is raw it packs a healthy punch of live enzymes, vitamins and minerals. I eat a lot of salads and I love them but to mix it up a little I rather like to have a bowl of this soup, especially on an autumn day knowing that I will still be highly energized

Cannellini Bean & Artichoke Spread

Yield: approx 3 cups

  1. 1 garlic clove roughly chopped
  2. 1 shallot roughly chopped
  3. 2 tablespoons lemon juice
  4. 1 teaspoon lemon zest
  5. ⅓ cup olive oil + more for consistency if needed
  6. 1 14 oz tin of cannellini beans, drained and rinsed -organic if possible
  7. 1 14-ounce tin of artichoke hearts or artichoke bottoms, drained -organic if possible
  8. ¼ teaspoon sea salt
  9. ¼ teaspoon fresh ground pepper
  10. 10-12 tarragon leaves


Place all ingredients in food processor with S blade and pulse to combine. Turn off processor, scrape down sides of bowl and then blend again until combined. Add additional oil if required to make a spreadable consistency that is not dry but lightly textured and creamy. Season to taste with extra salt if desired.

Sprouted Grain Wrap w/ Roasted Roots, Greens & Chipotle Dip

Yield: 4-6 wraps

  1. 1 parsnip, peeled and diced small, approx ½ inch for all or smaller, not larger
  2. 2 medium beets, peeled and diced small
  3. 1 large sweet potato, peeled and diced small
  4. 1 yellow beet, peeled and diced small
  5. 3-4 tbsp olive oil
  6. 1 tsp sea salt
  7. 4-6 sprouted grain tortilla wraps
  8. mixed greens
  9. fresh pea shoots
  10. Chipotle Dip -see below


Toss all veggies except with oil and salt keeping the red beets separate. Spoon all veggies on to large parchment lined baking sheet and sprinkle red beets on the top last. This stops the beets from bleeding on all other veggies so they look prettier! If you aren’t fussed by this then just mix ‘em all together. Roast in preheated oven at 350 degrees for 20-25 mins until just barely tender. Remove from oven and allow to cool to luke warm or room temperature. Lay a generous layer of mixed greens over wrap, spoon roasted roots down the center. Spoon Chipotle dip generously on top of the roots and lay pea shoots on top. Fold the bottom ⅓ up and then wrap from left to right. Place a toothpick in top to hold in place. You may cut the wrap in half or leave it whole. Serve with extra dip. Optionally, I add sliced avocado to this wrap which is delish too!

Chipotle Dip

Yield: Approx 1 ½ cups

  1. 1 cup raw almonds, soaked 30-60 mins if you have time
  2. ¼ to ½ tsp chipotle pepper spice, the more, the hotter
  3. 1 ¼ tsp smoked paprika
  4. 1 clove garlic crushed
  5. 3 tbsp fresh squeezed lemon juice
  6. ½ cup filtered water
  7. 2 tbsp olive oil
  8. ½ tsp celtic sea salt


Combine above ingredients in blender and combine til creamy and smooth, adding 1-2 tbsp additional water for consistency only if needed. Use as spread inside wraps and serve extra along side cuz it's sooo yummy! This makes a nice salad dressing if you thin this a wee bit more with either almond milk or additional water.

Chayenne Kale Chips

Yield: Approx 6 cups

  1. 2 large bunches curly Kale
  2. 1 cup sunflower seeds
  3. ⅓ cup hemp nuts
  4. ⅛ tsp chayenne powder or to you liking-it’s spicy
  5. ½ tsp smoked paprika
  6. 2 garlic cloves
  7. 1 ¼ filtered water
  8. 1 ½ tsp agave syrup
  9. ½ tsp sea salt


Wash and pat dry kale leaves, removing center membrane just up to where it thins out, tearing kale leaf into only 2 or 3 large pieces. Place in a very large bowl. Measure remaining ingredients into blender and combine until creamy and smooth. Pour half the mixture over the kale leaves. Using two spoons or your hands, toss kale to coat, adding remaining mixture and ensuring that leaves are coated in folds and curls. Place on teflex sheets on dehydrator trays and dehydrate for 8 hours or until crisp. Alternatively, set oven on lowest setting and leave door cracked open and dry until crispy, approx 3-4 hrs, but do watch it if this is your first attempt. Store in air tight container or ziploc-and then hide them for movie night!

Sweet Curry Butternut Squash Soup w/ Cilantro Creme

Yield: 4 servings

  1. 1 sm-med sized organic butternut squash
  2. 1 sweet organic onion, diced
  3. 1 tsp grated fresh ginger
  4. 1 tsp fresh lemongrass, tender white portion only, finely minced
  5. 1 tbsp raw organic coconut oil
  6. 1½ tsp garam masala
  7. ½ tsp organic curry powder
  8. ¾ cup organic coconut milk
  9. 1 ¼ cup filtered water + 1/4½ cup
  10. 2 dried dates, soaked for 1 hour min


Carefully cut squash length wise and remove seeds. Roast cut side down in 350 degree oven on parchment paper until fork tender, approx 45-60 mins. Remove from oven, set aside to cool. Lightly saute onions in pan with coconut oil, ginger, lemongrass, garam masala and curry, adding ¼ cup water once mixture is heated thru, simmer 1-2 mins and then remove from heat. Scoop squash into blender or food processor, add onion mixture, coconut water and dates and blend til smooth, adjusting consistency with additional water if required. Serve luke warm with Cilantro Lime creme or you may gently reheat, carefully, so as not to burn. Enjoy alongside a salad.

Cilantro Lime Creme

Yield: 3/4 cup approx

  1. ½ cup organic Brazil nuts, soaked 2 hours min
  2. 6 tbsp organic cilantro, roughly chopped
  3. juice of one organic lime
  4. 1 tbsp raw organic coconut oil
  5. ½ cup water
  6. ¼ tsp fine Himilayan salt


Place all ingredients in a high speed blender and combine until creamy. Drizzle over soup. Because this isn't a raw soup, be sure to serve it with a salad to provide your dose of enzymes and living energy for this meal.

Savoy Cabbage Slaw w/ Papaya & Pomegranate

Yield: 4 med sized servings or two really large ones (double recipe for a crowd)

  1. organic produce is recommended
  2. 3 cups savoy cabbage, finely shredded
  3. 2 cups red cabbage, finely shredded
  4. 1 cup jicama, julienne sliced
  5. 1 cup papaya, julienne sliced
  6. 1 cup pomegranate seeds
  7. 1 cup raw macadamia nuts, either whole or roughly chopped
  8. 4 tbsp lime juice
  9. finely grated zest of one half lime
  10. 3 tbsp cold pressed extra virgin olive oil, organic preferrably
  11. 1 ½ tbsp maple syrup
  12. pinch sea salt
  13. 1 watermelon radish, julienne cut, optional as garnish


Finely shred cabbages with a sharp knife or a food processor and toss together in large bowl. Julienne (slice in thin slivers) the jicama and the papaya and set aside. Combine lime juice, lime zest, olive oil, maple syrup and sea salt and wisk well to combine. Toss cabbage with dressing, adding the jicama slivers, then carefully folding in the papaya & the pomegranate seeds so as not to crush them. Garnish with watermelon radish and macadamia nuts. Enjoy! This is a wonderful recipe for a crowd as you can make an enormous bowl of it by doubling the recipe and it almost always gets eaten up. I have had the left overs the next day when there's been some, it's still tasty but it's not nearly as crunchee. So remember, if you don’t think the whole lot will be consumed don't toss it all with the dressing, just toss ½ and then toss more if needed. During the week, it's also handy to have the cabbage & jicama shredded in the fridge as they keep well for a few days and then just add the papaya & pomegranate and the dressing which will also keep 2-3 days.

Chickpea and Avocado Mash

Serves 2-3


  1. 1 can chickpeas, drained or equivalent weight of organic dried chickpeas (garbanzos) cooked as per guidelines
  2. 1 ripe avocado
  3. Himalayan salt & cracked black pepper
  4. Drizzle of flax oil
  5. Pinch of cumin
  6. Optional: herbs of your choice – coriander, basil, parsley


In a bowl, mix together chickpeas, avocado chunks, salt & pepper along with the cumin and the optional herbs. With a potato masher or large fork, mash together leaving some whole chickpeas. Drizzle with the flax oil, add a dusting of paprika if you like it fancy and serve

Alice Stuffed Summer Squash


  1. Mix the sunflower seeds, quinoa, and raisins, and put in a bowl, covering well with water (I use filtered water). Let soak for about 2 hours.
  2. In the meantime, cut the neck off each squash, at the base of the neck (reserve for Marinated Summer Squash Rounds). Also cut the bottom tip of the squash off.
  3. Split each squash in half, lengthwise, and with the tip of a small spoon carefully scoop out the center core of seeds. You will now have perfectly formed, seedless 'boats' in which to place your filling.
  4. Mix the equal parts olive oil and nama shoyu or soy sauce - enough to coat each piece of squash all over - in a bowl. Let the squash soak in it a bit, and then place the squash pieces on a Teflex-lined dehydrator sheet, cut side up.
  5. When the 2 hours soaking period is up, grind the sunflower seeds, quinua and raisins in your food processor to a stuffing-like consistency.
  6. Now here is where you get creative. I felt at this point that the stuffing lacked a little something. So I added a little of this, and a little of that, and at one point it all came together for me and was perfect. But what works for me in terms of ‘best flavour’ may not work for you.
  7. What I added to my stuffing was: A couple of dehydrator sauteed mushrooms, some fresh sage, and some poultry seasoning herbs that I happened to have laying around.
  8. Once you have the stuffing exactly as you want it, fill the squash boats, and put them in your dehydrator at 110-115. Let them cure until the squash is nice and soft - but not too soft. Go for al dente, or a slight bit softer. For me this took about 6 hours, but it will take more or less time depending on your dehydrator, the thickness of the squash, and how long you’ve soaked the squash first.

Vegetable Kurma



  1. 2 cups (480 ml) water
  2. 3 medium cloves of garlic
  3. ½ cup (120 ml) extra virgin olive oil
  4. 1 teaspoon sea salt
  5. 2 to 3 tablespoons yellow curry powder
  6. 1 cup (240 ml) soaked raw almonds
  7. 1/4 cup (60 ml) cilantro
  8. 1/4 cup (60 ml) parsley


  1. Combine water, garlic, olive oil, sea salt, and curry powder in a blender to create a marinade. Pour the marinade into a bowl.
  2. Soak any veggies of your choice in the marinade for 24 hours. Strain veggies, reserving the marinade.
  3. Pour marinade back into the blender and add the almonds. Blend thoroughly.
  4. Add cilantro and parsley and blend at medium speed for about 20 seconds. Serve over marinated veggies. If desired, adjust seasonings with additional curry or add cayenne pepper.

Spirulina Balls


  1. 1 c ground almonds
  2. 1 c dates, chopped fine
  3. 2 TBS spirulina
  4. 2 TBS lemon rind


  1. Mix and form into balls, roll in additional ground almonds

Dr. Jentschura's Recipes


4 servings

  1. 2 cups quinoa
  2. 4 cups vegetable broth
  3. 1 small onion
  4. 3 teaspoons olive oil
  5. 3 tomatoes, cubed
  6. 2 carrots, shredded
  7. 100 g black or green olives
  8. pepper and seasoned salt

Wash the quinoa seeds with hot water, let them drip off and lightly stew them in 1 teaspoon oil. Stir in the vegetable broth and let simmer for approx. 15 minutes. Let cool down and mix with vegetables and 2 teaspoons olive oil. Season according to taste.

Mixed salad with warm mustard vinaigrette

4 Servings

  1. ½ head endive
  2. 100 g arugula
  3. 1 ripe avocado
  4. 2 tablespoons olive oil
  5. 2 teaspoons sesame seeds
  6. 1 tablespoon lemon juice
  7. 2 teaspoons coarse mustard

Tear, wash and dry the salad. Peel the avocado, cut into thin slices and mix with the salad in a bowl. Slightly roast the sesame seeds in 1 tablespoon oil. After the seeds have cooled down stir in the lemon juice, olive oil and mustard. Pour the dressing over the salad immediately. Tasty with potatoes boiled in their skins. Dinner

If people regularly have gastrointestinal problems after dinner they should try to eat little or no cereal, fruits, raw vegetables or salad after 18 p.m. Liver and digestive tract are already resting during this time. For this reason abovementioned foods can not be macerated adequately and start to ferment overnight. In this way toxic metabolic waste develops that burdens liver and intestine. Eat vegetable soups or stewed vegetables with potatoes, millets or quinoa for dinner to avoid this. If the reduction of weight is first priority for you try to avoid foods with a high amount of carbohydrates in the evening. You can really boost the overnight fat burning by following this advice. Eat a large serving of vegetables with maybe a small protein addition like e. g. cheese or a small piece of meat or fish instead of potatoes, bread or rolls, cereal and the like.

Recipe for dinner

Vegetables from the oven

  1. Vegetables like pumpkin, carrots, eggplant, zucchini, bell pepper, potatoes, etc. according to taste
  2. Olive oil
  3. Pepper and seasoned salt

Preheat the oven to 150 °C. Wash and chop the vegetables and dab them with oil. Put the vegetables with the cut surface facing upwards onto a baking plate laid out with baking paper. Bake for approx. 20 minutes in the preheated oven. Season with pepper and seasoned salt. Serve with a dip like for eg. vegetable sunflower spread, guacamole or creamed cheese with linseed oil.

Dr. Jentschura is official supplier and consultant
for the Austrian Olympic Ski Team.

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