Do you also want to eat healthier? Then alkaline vegetables should land on your plate! We tell you which vegetables you should eat more often.
We are pissed off. At least half of the people. They have an over-acidified body. In the long run, this can lead to all kinds of diseases.
Yet it can be so easy to keep the acid-base balance in equilibrium. We show you alkaline vegetables that you should eat regularly.
Tastes mega delicious, I promise! :)
Why it is important to eat alkaline vegetables
If our body has a balanced acid-base balance, we stay healthy. That is the theory. Proponents of this diet eat alkaline vegetables and fruits to keep the body in balance.
Alkaline vegetables and other acid-balancing foods should prevent acidosis.
In an acidic body, diseases such as neurodermatitis, osteoarthritis, osteoporosis, allergies, cardiac arrhythmias and sleep problems can occur more frequently.
You should keep your hands off these acidic foods!
Alkaline foods help us balance the body.
Acidic and acid-forming foods should be avoided as much as possible. Or at least consume much less of them than alkaline-forming foods.
Acid forming foods are
- Meat
- Cheese
- Alcohol
- Sugar
- and all animal proteins
In addition, lack of exercise, stress and nicotine cause our body to become acidic.
This fruit deacidifies your body!
What makes alkaline vegetables
Alkaline foods are foods that contain minerals and trace elements such as magnesium, calcium, sodium, iron and potassium. These are metabolized alkaline in the body.
If you eat mostly acid-forming foods, the risk of an undersupply of minerals increases. Alkaline vegetables, on the other hand, are packed with important minerals and are therefore considered particularly good alkalizers.
Alkaline vegetables contain
- Minerals and trace elements
- Antioxidants
- secondary phytochemicals
- healthy fatty acids
- Vitamins
With every bite, you're making sure your acid-base balance is back in balance.
Alkaline nutrition helps the liver, kidneys, lungs and skin to bring acidic metabolic products back into balance.
The only problem with eating vegetables is that we often set out to do it, but then don't stick to it until we do. Right?
It may also be that you are already very overacidified. The best starting point for switching to an alkaline diet is to first clear the decks. That is, to help the acid-base balance a little on the jump.
I find it most pleasant to take alkaline preparations in the form of powder. They taste neutral and because I always drink too little anyway, I am at least forced to drink at least two glasses more :)
If you don't have a favorite yet, I can recommend this alkaline powder. It was developed by a pharmacist. I take it myself 1x per year for 3 weeks.
You'll find a dosing spoon in the package so you get just the right amount. What I like so much about this powder is that you get potassium, magnesium, calcium, zinc and vitamin D3 every time you take it.
In return, reduce animal foods, sugar and fast food. And ideally, stress as well. You're sure to feel fitter soon.
Today we'll tell you which alkaline vegetables you should eat regularly.
Alkaline vegetables that are particularly healthy
Who now thinks that Alkaline vegetables is simply salad, you can rest assured. There are many alkaline vegetables and herbs from which you can conjure up wonderful recipes.
Starting from soups, salads to main dishes or side dishes. Try every day at least 3x vegetables to eat. We also tell you preparation tips for each type of vegetable.
Well then, let's get right to it!
Leaf salads
Very good base builder
No lunch without a salad. A mixed salad or just a leaf salad - it really always works. And it should. Because salad provides a lot of nutrients.
Whether it's oak leaf, iceberg lettuce, radicchio, arugula or lamb's lettuce - if you want to eat a healthy and alkaline diet, you can take it.
Plus point for salad: it is a low-calorie satiator!
Try these delicious salads in a jar!
Cauliflower
Very good base builder
Cauliflower is a wonderful invention. It has few carbohydrates and is almost fat-free. That is why it comes in the Low carb cuisine very often used. For example, as a substitute for rice or in pizza recipes as a substitute for flour.
However, cauliflower is also a wonderful side dish and ingredient for soup.
The white cabbage contains B vitamins, vitamin C and K. As well as the minerals calcium, magnesium, phosphorus and potassium.
Yummy: cauliflower rice with vegetables!
Nettle
Very good base builder
What? That's a weed, isn't it? No, not at all!
Nettles are mega healthy! They are particularly rich in minerals and vitamin C. Dried nettle leaves can be found in many detox teas and powders.
You can also dry nettle seeds and mix them into herbal salads or add them to salads. Nettle seeds also taste wonderfully nutty in muesli or smoothies.
You can prepare the small leaves in spring like spinach.
Nettle tea is really that healthy!
Fennel
Very good base builder
Many people know fennel as a tea. But it also tastes wonderful as a vegetable. For this I simply fry the chopped pieces with a little salt and pepper.
Or how about a delicious fennel soup?
The tuber is rich in vitamins and minerals. The essential oils fenchone and trans-anethole in fennel have a calming, expectorant, digestive and anti-inflammatory effect.
In fennel you can find vitamins A and C, as well as calcium and magnesium.
Wow. This green vegetable is especially healthy!
Cucumbers
Very good base builder
They consist of 90% water and are therefore particularly low in calories. 100 grams of cucumber comes to just 12 calories.
On the other hand, cucumbers are packed with lots of good secondary plant compounds.
Cucumbers taste wonderful as a snack, as and on the salad, soup and breakfast.
Kale
Good base builder
Cabbage is not your cup of tea? Give yourself a jolt in between! Kale contains a lot of vitamin K, which is particularly important for the heart and bones.
It is considered the domestic superfood par excellence. The reason for this are: Vitamin A and C, folic acid, calcium, magnesium, potassium iron and the fatty acid omega 3.
And because all this is not enough, there's plenty of fiber, antioxidants and chlorophyll on top.
Kale goes well in smoothies, on quiche, with potatoes, and with nuts it can even be made into a delicious pesto.
For a vegetable, kale contains particularly high levels of iron, protein and calcium. With 37 calories per 100 grams, kale is an alkaline vegetable that contains few calories.
Yummy! You have to try these detox smoothies!
Potatoes
Good base builder
For a long time, potatoes had a bad reputation. They are said to be fattening and even unhealthy. Yet 100 grams of potatoes have only 73 calories.
The possibilities to eat potatoes is as good as infinite. Starting from potatoes with herbs as a side dish to soup or cold as a salad. Cold, by the way, they are particularly liked by the inhabitants of our large intestine.
Try this creamy potato soup with red cabbage!
Kohlrabi
Good base builder
The large amount of vitamin C makes kohlrabi particularly healthy. Especially if you eat it raw. A lot of vitamin C is lost during cooking. The vitamin is especially helpful for a healthy immune system. It helps fight free radicals and protects our cells.
If you want to eat more alkaline vegetables, then kohlrabi is an absolute must-have. You will find potassium, calcium and magnesium in large quantities.
Also, vitamin A, B1, B2, iron and phosphorus.
Kohlrabi makes a wonderful snack. Or mixed with apple and nuts as a salad.
Incredibly delicious: kohlrabi salad with radish and apple!
Pumpkin
Good base builder
Autumn without pumpkin is like summer without sun. I love pumpkin because it is so incredibly versatile. Starting from quick and easy recipes like pumpkin from the oven or pumpkin soup to something more complex recipes like pumpkin gnocchi or bread is simply everything possible.
An alkaline vegetable that ends up on my plate at least 3x per month from fall to spring.
And not only because of its taste: pumpkin is an important supplier of beta carotene, minerals such as potassium, magnesium, calcium and iron. On top of that, it provides a lot of satiating fiber.
So incredibly delicious tastes cooked pumpkin from the oven!
Dandelion
Very good base builder
Wild herbs are mega healthy. Many grow right outside our front door without us knowing it. Dandelion is a good example. It is packed with lots of iron and vitamins.
It also contains bitter substances that our liver loves. And on top of that there's prebiotic inulin for our digestion. The small green leaves are real powerhouses.
They taste great as a salad, on bread and in a smoothie.
You must try these dandelion salad recipes!
Carrots
Good base builder
Carrots are good for the eyes. If you eat a lot of them, you see sharp as an eagle, at least that's what my grandma used to say. There is even some truth in that saying.
The best way to turn the beta carotene into vitamin A is to cook the carrots. The vitamin A is a boon for the eyes, skin and hair.
Carrots swell in the intestine and make you feel full for a long time. Perfect for those who want to lose weight.
Beet
Very good base builder
For a long time, beet was rarely found on our plates. For a few years now, the tuber has been celebrating its great comeback. Whether as beet spread, pesto, juice, gnocchi, salad, soup or side dish. The beet transforms every dish into a visual highlight.
But it also has a lot to offer in terms of health.
Beet provides vitamins A, C, B and folic acid. Also potassium, calcium, magnesium and a lot of iron. It can lower blood pressure and promotes the formation of mitochondria, also known as power plants of the cells.
The more mitochondria we have, the more efficient we are. It also boosts fat burning.
How to prepare a pesto from beet and pistachios!
Celery
Very good base builder
Celery sticks are the weight loss vegetable par excellence. No wonder! Celery comes to just 19 calories per 100 grams. The crunchy sticks contain a lot of fiber.
Those who have high blood pressure should put this alkaline vegetable on the menu more often.
Celery provides very large amounts of vitamins B1, B2, B6 and C, as well as calcium and potassium.
If you don't feel like nibbling it on its own, you can turn it into a delicious celery salad together with an apple.
Yummy - celery salad with apple pieces!
Spinach
Very good base builder
When you hear the term alkaline vegetables, many immediately think of spinach. In fact, the green leafy vegetable is very healthy. You will find especially many B vitamins, vitamin C and beta carotene in it.
And the green leaves also contain vitamin K. On top of that, there's magnesium.
Spinach goes wonderfully with potatoes, on salad, in smoothies. I like to fry onion and add fresh spinach, cumin, salt and pepper. Mix well and add some potatoes with herbs. Ready is the quick lunch.
Sweet potato
Good base builder
My new favorite vegetable, which, by the way, also grows wonderfully on the balcony in flower pots, are sweet potatoes.
Did you know that just 100 grams of sweet potato cover almost half of your daily vitamin E requirement? The fiber in it keeps you full for a long time. You will also find a lot of vitamin A, iron, zinc and potassium.
Ever heard of sweet potato toast? Or sweet potato and pumpkin soup? You've got two delicious alkaline vegetables in one soup.
You'll love this sweet potato squash soup!
Tomatoes
Very good base builder
You've got to love tomatoes. If you're looking for alkaline vegetables, you won't be able to avoid them. Tomatoes are bursting with minerals and vitamins. They are said to protect cells, lower blood pressure, strengthen nerves and contain a total of 50 vital substances.
They are rich in vitamin C, B1, B2 and B6. On top of that there is a very remarkable amount of potassium.
Tomatoes simply go with every dish. Whether cold as a salad or as a snack or warm as a soup, sauce or filled with vegetables. Yummy :)
White cabbage
Very good base builder
White cabbage owes its reputation for being mega healthy to its high vitamin C content. But you can also find vitamin K, magnesium, selenium and potassium.
The fiber in cabbage keeps you full for a very long time. With every bite of cabbage you promote healthy digestion. Cabbage contains many antioxidants that can protect our cells and delay the aging process.
How about white cabbage salad, soup or sautéed white cabbage with soy sauce?
So delicious and so simple: white cabbage, mung bean sprouts and soy sauce!
Zucchini
Good base builder
You love zucchini? That's very good news if you want to eat more alkaline vegetables. Because zucchini is a must. They are packed with calcium, iron and beta carotene.
On top of that, there's vitamin B1 and C and only 17 calories per 100 grams.
How about zucchini-potato pancakes or a creamy zucchini soup with potatoes? Also as a side dish spicy fried with herbs makes the green vegetables very good.
Other very good base builders
- Algae
- French beans
- Chicory
- Chinese cabbage
- Chlorella
- Ginger
- Chickpeas
- Garlic
- Chard
- Okra
- Olives
- Radish, black
- Red cabbage
- Sauerkraut
- Bean sprouts
- White beans
Other good base builders
- Eggplants
- Broccoli
- Chili
- Peas
- Green beans
- Beetle Beans
- Leeks
- Lenses
- Paprika
- Parsnips
- Radish
- Radish, white
- Black salsify
- Asparagus
- Savoy cabbage
How you process alkaline vegetables
Ok, you now have a whole list of alkaline vegetables in front of you. But since many ingredients that you would normally add to soups and the like are now omitted, it is a little complicated.
The ratio of base-forming and acid-forming foods should be 80 to 20 percent.
Alkaline soups
Normally you would season the soup with cream, right? But because that doesn't work, you need an alternative. Mealy potatoes, sweet potatoes and pumpkin make for creamy soups. Cook everything together until soft and puree the soup. Done.
You can use spices across the board. Especially fresh herbs provide a good taste!
Season vegetables
You have the cooked kohlrabi in front of you, but somehow something is missing. Spice up the vegetables with herbs. Try fresh cilantro (I know, not everyone's cup of tea), chervil, parsley, basil or rosemary.
By the way, they also make simply wonderful on salads.
Nut puree for sauces and salads
Have you ever used nut puree to thicken sauces? Or as a base for sauces at all? On the salad I totally like a dressing with nut puree and 1-2 tablespoons of finely chopped nuts.
Caution: Many types of nut puree contain sugar. Look carefully when shopping or simply make it yourself! It's very easy!
Our conclusion
You should definitely eat alkaline vegetables every day. Try switching to an alkaline diet for a week and observe your body. Do you feel better? Do you have more energy? Then it could be that your acid-base balance was out of balance.
Enjoy it!
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