SIMONNE HOLM shares an approach to eating that will reduce inflammation and nourish your body, and shares 5 simple recipes to help you do it! You’ll soon be bounding with energy and not feeling hungry all the time.
For more vitality, aim to include high alkaline-forming, anti-inflammatory ingredients as often as possible. These nutrient-dense and energy-rich foods will rejuvenate your body and bring clarity and calm to your mind by reducing inflammation.
By simply adding more fresh, clean greens and fruits to your diet, you can eliminate the need for hunger and calorie counting. Instead, focus on satisfying, vibrant meals that deeply nourish, leaving you energized and free from deprivation. This way of eating supports personal well-being, while also promoting a sustainable lifestyle in harmony with nature.
Your food choices matter!
Everything you consume impacts your cells and the environment. By choosing plant-based, unprocessed, organic, fresh foods, you create positive changes—not just for your health but also for the planet.
Your health starts in the kitchen.
It’s equally important to preserve cooking traditions and skills, as these empower you to inspire younger generations to embrace healthy cooking, habits, and living.
At the start of a new year, many of us set health goals. Success depends on how realistic and sustainable it is to implement these goals. Studies show that the average woman tries eight diets a year. How can you balance a healthy and nourishing plate every day without thinking it is a diet?
The key lies in incorporating nutrient-rich ingredients in your meals, making it easier to phase out unhealthy options like refined food, sugar, trans fats, and gluten. They are really no go! Raw fresh foods like kale, spinach, cucumber, and celery are great for smoothies, for instance. They are a simple and powerful way to boost your body, fast. Packed with energy, vitamins, and fiber, they promote better digestion, provide your body with essential nutrients, and vitalize your cells.
Why not start with a smoothie a day?
Try my Alkaline Vitality recipes during the next five days and enjoy the health benefits and taste.
I’m here to help you on your journey to vitality! Feel free to reach out with any questions. Visit my website for more inspiration today and discover some free guides.
www.alkaline-institute.com
Basic smoothie template for ultimate vitality.
- 80% leafy greens: Spinach, kale, and other fresh greens.
- 1 to 2 cups of water.
- Healthy fats: Avocado, almonds, chia seeds, and oils such as olive oil, flaxseed oil, or avocado oil.
- Fruits with very low fructose: Lemon, lime, papaya, or tomato.
- Vegetables: Cucumber, celery stalks, or zucchini.
5 BOOSTING RECIPES
Alkaline Ultimate Morning Smoothie
Ingredients:
- 100 grams (2 big handfuls) of fresh spinach and kale.
- ½ to 1 avocado (if in season).
- 2 cups of water.
- ¼ teaspoon Himalayan salt.
- 2 to 4 tablespoons of oil (olive, flaxseed, or avocado) or chia seeds.
- 1 lemon, peeled; you can use the peel without the white pith for extra zest.
- A few fresh mint leaves.
Instructions:
- Blend all ingredients until smooth.
- Adjust the water to your preferred consistency. If using chia or flaxseeds, note that the smoothie will thicken over time.
- Enjoy a big glass fresh and store any leftovers in a glass container in the fridge for up to one day.
Green Vitality Smoothie
Ingredients:
- 2 kale leaves.
- 1 handful of spinach.
- 1 cucumber.
- Fresh herbs, e.g., mint, lovage.
- 1 lemon or lime (peeled).
- ½ tsp Himalayan salt.
- 3 tbsp olive oil.
- 500 ml water (or more as required).
Instructions:
- Rinse the vegetables thoroughly and add them to the blender. If your blender isn’t very powerful, place the softer ingredients at the bottom.
- Add water and a pinch of salt. Blend at high speed until smooth.
- Add the olive oil and blend briefly to combine.
- Adjust the water as needed to reach a drinkable consistency.
- Drink a large glass immediately, and store the rest for later. It keeps up to three days in an airtight glass container. Enjoy this refreshing boost of vitality!
Alkaline Papaya Smoothie
Ingredients:
- 100 grams (2 big handfuls) of fresh spinach, kale, or a combination.
- ½ papaya (if in season).
- 2 cups of water.
- ¼ tsp Himalayan salt.
- 2 to 4 tbsp of oil (olive, flaxseed, or avocado) or chia seeds.
- 1 lime (peeled; you can also use the peel without the white for extra flavor)
A few fresh mint leaves.
Instructions:
- Blend all ingredients until smooth.
- Adjust water for desired consistency and enjoy fresh. Store any leftover smoothie in a sealed glass container for up to one day.
Kale and Cabbage Salad with Sweet Potato and Toasted Pumpkin Seeds
Ingredients:
- 2 cups kale, finely chopped (remove tough stems).
- 2 cups cabbage, finely shredded (green or purple cabbage).
- 1 zucchini, julienned with a knife, grater, or mandolin.
- 2 medium sweet potatoes, peeled, cubed, and cooked (boiled or roasted).
- ¼ cup toasted pumpkin seeds.
Dressing:
- 2 tbsp olive oil.
- 1 tbsp lemon juice.
- 1 tsp Dijon mustard.
- 1 tsp grated ginger.
- Salt and pepper to taste.
Instructions:
- Prepare the dressing: In a small bowl, whisk together olive oil, lemon juice, mustard, grated ginger, salt, and pepper until smooth.
- Massage the kale: Place the chopped kale in a large bowl and drizzle a small amount of the dressing over it. Massage the kale with your hands for 1-2 minutes to soften it.
- Assemble the salad: Add the shredded cabbage, julienned zucchini, cooked sweet potato, and the remaining dressing to the bowl with the kale. Toss everything well to combine.
- Top with pumpkin seeds: Sprinkle toasted pumpkin seeds over the salad before serving.
Chia Pudding with Oats and Cinnamon
Ingredients:
- ½ cup of chia seeds.
- 1 cup of water.
- Optional toppings: Ground cinnamon, oats, fresh fruit.
Instructions:
- Soak chia seeds in water for at least 10 minutes, or until they form a gel-like consistency.
- Add a sprinkle of cinnamon and mix well.
- Serve as is, or top with oats and fresh fruit for added texture and flavor.
Photographs by SIMONNE HOLM
Simonne Holm
