Holistic Lifestyle Design for Modern People

Your Nutritious and Delicious Alkaline Recipes on the Go

Alkaline Recipes

Alkaline Cooking for Busy Folks


Very often, I hear my family, friends or clients saying: “I heard of the alkaline diet, it makes sense, and I am really motivated to try, but the problem is time. How can I make it work on a busy schedule?” or “ I went alkaline for a couple of weeks and felt great, but it was kind of getting time-consuming, and so I got off track. How do I turn my motivation into sustainable, alkaline-friendly habits?” Now, let me clear up one thing: while I do agree that the common belief that “self-care is easier/more doable when one has more free time” is not untrue, I must also admit that not all people who have plenty of free time eat healthy. Plus, you can also find people on super busy schedules who simply learn how to plan their meals and organize their lifestyles so that their nutrition does not suffer. If this is something you would like to learn, read on, and you will understand that more often than not, “I don’t have time” is an excuse. You are just about to discover the basics of “health productivity”!


“The 4-Hour Work Week” Concept Translated to Health

“There is always time for preparation, organization, and improving yourself, including your nutritional habits, cooking skills and overall self-care knowledge” is one of my favorite empowering beliefs, and honestly I try to hang out with people who think the same. I also avoid complainers. I know single moms who work full-time jobs and businesses and are somehow able to provide their family with delicious and healthy variety of meals. But at the same time, I also know people who work part-time, are single and with more free time and less obligations, yet even though they say they are “motivated” to go alkaline, they never take action to re-organize their lifestyles and go through a simple, step-by-step preparation plan.


As an entrepreneur, I believe that building health is very similar to building a business. If you really want it, you will find relevant and useful information to stick to, and you will take action to design your own way. You will be responsible, and you will make it happen.


I am a big fan of the 80/20 rule (the Pareto rule). Just like in business, about 80% of your health results should be achieved by 20% of efforts, not the other way round. I am also a big believer of creating systems and automating and making my life easier- something I learned from Tim Ferris, author of “The 4-Hour Work Week.” Life is already complicated enough!


How to Create a Healthy Alkaline Lifestyle

It’s hard to stick to a healthy lifestyle if you get back home, and there is nothing healthy in your fridge, or you simply don’t feel like cooking. Then, suddenly you want to resort to convenience packaged food, and all your alkaline efforts and hard work go for nothing. Well, another business lesson that also makes sense in health- you need to be prepared for all kinds of scenarios, including the “rainy day.” It’s not about working harder but working smarter. As much as I enjoy healthy cooking and creating or trying new recipes, trust me, sometimes I just don’t feel like cooking. Maybe one day, I’ll have a private alkaline chef (outsourcing makes sense!), who knows. But for the time being, it doesn’t seem like a realistic scenario for me, and I guess it’s not realistic for most people either. This is why we need to be proactive, take responsibility for our health and wellness, and follow a few simple tips that can help us save time and money. And BTW, these tips are not like a super discovery breakthrough. I bet you know all of them already. I am not a Columbus; I did not discover America. But the question is- do you apply all this information? Have you taken meaningful and purposeful action to sit down and start your self-care/nutrition journal? Have you tried to re-organize your day/week, so that you have your shopping day, cooking day, organization day, cleaning day, etc?

Let’s get into it. You’ll love the simplicity!


Alkaline Eating for Busy Folks- A Few Simple But Effective Tips!


1. Shop for fresh greens, fruits and veggies twice a week (or order online)

When you get your produce, wash and chop it all at once and store in containers in your fridge. Your greens and veg will be ready to grab, not only for salads, but also for smoothies, juices and other creative alkaline meals.


2. Always make sure that you have more than enough spices, herbs, oils and Himalayan salt.

This is something I check once a month or even once every couple of weeks. Spices and herbs, as well as, healthy oils like coconut oil, olive oil and avocado oil are great as quick and delicious salad dressings. You can also infuse your oils with herbs. One more thing- coconut oil prevents sugar cravings. Just take 1-2 tablespoons of coconut oil when you feel like undergoing the internal “I want crappy sugars/carbs” battle. It will do the trick.


3. Once or twice a month, go for big alkaline shopping…

…when you get foods that can be easily stored, for example: quinoa, lentils, chickpeas, almond milk, coconut milk, nuts, and seeds. Shopping in bulk will help you save your time and enjoy better discounts.


4. Dedicate one evening or afternoon a week to batch-cooking.

For example, cook quinoa, season it, store it in tapper containers, and freeze it. Check out one of my previous blog posts of quinoa recipes and all benefits of this healthy, gluten-free grain. You can also do the same with lentils or chickpeas. Personally, I don’t eat too many legumes, but I like to add them to my salads and soups. If you are Paleo and don’t eat any grains/legumes, you can still enjoy the alkaline diet while sticking to your Paleolithic principles. Simple make 70/80% of your diet rich in alkaline/vegan foods. Nuts, seeds, good oils, non-sugary fruits and vegetables are also Paleo. OK, so back to Paleo enthusiasts- you can also apply the batch cooking principle to fish/meat. Freeze it, and you will make sure you have your entire weekly menu ready! Personally, when it comes to the Alkaline Diet, I recommend the vegan approach as much as possible. However, at this stage of my life, I am not 100% vegan. Occasionally, I consume fish and seafood, and so I am not here to preach. The bottom line is- whether you are a vegan or vegetarian “alkalarian” or an occasional fish/meat “alkalarian” (as long as you keep it in your 20% and balance it with plenty of fresh alkaline foods), create systems that work for you. Why cook a few times a week, if you can save time, energy (and energy bill), and use the same heat to prepare more food and freeze it?


For example, if you want to have quinoa day on Thursday, simple take it out of your freezer a night before so that it defrosts naturally. Again, check the quinoa recipes here.


5. Commit yourself to batch-cooking.

Here’s a super power motivational tip- after your first batch is ready, post pictures on your social media. Most people will support you and will be inspired by you. It will then create pressure to carry on. Try to help your family and friends. First, create your systems, reap the benefits, create results (better health, more money, more time), and then teach them what you’ve learned. Create a vision board and place it in your kitchen or living room. Place as many items as you can find (health and fitness people, healthy meals etc).


6. Don’t forget about healthy drinks.

In the winter, you need to stuff your shelves with herbal infusions, and in the summer, have all the ingredients ready to make fresh smoothies and fruit-infused spa water. Hydration and alkalinity go hand in hand. If you feel good and you take care of your body from the inside, you feel less tempted to indulge in caffeine and alcohol.


7. Keep learning new recipes.

Set a goal that is realistic for you. Is it one recipe a week/month? One every couple of weeks? You can also focus on one particular recipe area. For example, one of my 2015 health goals is to master a few alkaline-vegan baking and dessert recipes. I want sugar-free, lactose-free, and animal-products free treats that are healthy and delicious. My motivation is to show some of my friends, who still think I am nuts with this whole alkaline thing, that it’s not a diet, but a lifestyle. I want to be able to create mouth-watering treats so that they have no choice but surround to my alkaline “preaching” (I sometimes get too emotional about it, especially when I tell people to read the book the “The pH Miracle” and they reject it as a fraud or “who knows what” stuff). Bfrr…I am getting red now. I need a green smoothie, lol!


Now, alkaline recipe time. Yummy!


Recipe #1 Alkaline Tomato Sauce


  • 2 cloves garlic, minced
  • 2 onions, chopped
  • ½ cup carrots, sliced
  • 1/3 cup celery, finely chopped
  • 3 tbsp virgin olive oil
  • 3 large tomatoes
  • Dash of dried thyme, black pepper and Himalayan salt



Blend all the ingredients. Serve with lentils, quinoa or stir-fried veggies. It also tastes great as a salad sauce (serve chilled with salads).


Recipe #2 Quinoa Salad

Serves: 2-3


  • 2 cups quinoa, cooked and chilled
  • 1 red bell pepper
  • ½ cucumber
  • 1/3 cup black beans, cooked
  • 1 tsp cumin (powdered)
  • 2 garlic cloves, minced
  • 1 lemon, juiced
  • ¼ cup chopped coriander
  • 1/ 2 avocado
  • Olive oil, or: avocado oil



Combine all the ingredients in a salad bowl.

Mix well. Enjoy!

For more quinoa recipes check out my previous post and discover all the health and wellness benefits of this miraculous, gluten-free, healthy grain.


Recipe #3 Sweet Potato Salad

Serves: 2


  • 2 sweet potatoes, cooked
  • 2 cups asparagus, cooked and chopped
  • 1/ 2 cup cherry tomatoes
  • ½ onion
  • 1 cup iceberg lettuce
  • ½ cup soy sprouts
  • Optional: 2 cans tuna
  • Black pepper
  • Optional: vegan mayo
  • Coconut oil or olive oil



Combine all the ingredients in a big salad bowl.

You can also prepare more and store in a fridge. It actually tastes better a day after (especially with some mayo)


Recipe #4 Red Lentil Salad

Serves: 2


  • 2 cups red lentils, cooked
  • 1/2 onion, chopped
  • ¼ basil leaves, chopped
  • 1 clove garlic, minced
  • 1 tsp ginger (powdered)
  • ½ tsp cumin
  • ½ tsp turmeric (read my post on turmeric and all its benefits here)
  • 1 cup asparagus, cooked and chopped
  • 1 red bell pepper, chopped
  • 4 tbsp. coconut milk
  • 2 tbsp olive oil or coconut oil



Combine all the ingredients in a big salad bowl.



Recipe #5 Sweet Almond Snack Salad

Serves: 2


  • ½ cup almonds
  • 1/2 cup soy sprouts
  • ¼ cup raisins
  • A few tbsp. quinoa
  • Cinnamon
  • Nutmeg
  • Coconut milk
  • Himalayan salt



Combine all the ingredients in a big salad bowl. Enjoy!


Recipe #6 Green Spicy Nutritious Milk

Serves: 2


  • 2 cups almond milk or coconut milk
  • 2 tablespoons of alfalfa green powder
  • A few drops of liquid chlorophyll (I use Doctor Young’s brand, you can get it from Amazon)
  • Pinch of powered ginger, nutmeg and cinnamon
  • Optional: stevia to sweeten



Warm up some almond or coconut milk on a low heat. Make it slightly warm, don’t overdo.

Mix in some green powders, spices and chlorophyll.

You can also add some stevia to sweeten and lemon juice for more detoxification.

Enjoy. It’s fast, easy and healthy. Great option if you don’t have time for juicing.


For more alkaline tips and recipes, check out my books (kindle and paperback for your convenience). You can find them at Amazon, all of Amazon markets, not only Amazon.com

Wherever you are in the world, simply go to your local Amazon store and search for Marta Tuchowska, or click on the following images for Amazon.com links:



If you happen to have any questions, don’t hesitate to contact me. Post a comment below. I am here to help!


Marta Tuchowska


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