The Greens Recipe Book

ALKALISE WELLNESS your way to

THE GREENS RECIPE BOOK

1 0 0 + PAG E S OF GREENS R E C IP E S to support an alkaline sta te and ensure well ness

We all know we must eat good, nutritious food that is full of nutrients. This ensures a body state of wellness.

The key though, is what is good food. The truth is, we need to know more about what food has high nutritional value, to ensure we’re consuming the best fuel for our day. A key to this is green food, known to have an alkalising punch.

This recipe book was created to ensure you understand how food creates the right cell state which is that of a person with a true level of wellness. It provides lots of great recipes, tips and tricks that will make it easy for you to change your diet for the better!

First published in 2017 by Morlife (Pty) Ltd. Nutritional information contained here is based on research literature and published knowledge on nutrition.

Any nutritional suggestions should not be taken as medical advice. Maintain a varied diet. This book is copyright.

Apart from fair dealing for the purpose of private study, research, critcism or review, as permitted under the Copyright Act, no part may be reproduced by any process without the permission of the publishers.

Any RDI (percentage daily intakes) advice throughout the book is based on the average adult diet of 8700kJ. Your daily requirements may be higher or lower depending on your energy needs. Any health claims are made when consumed in conjunction with a healthy, varied diet.

YOUR FIRST STEP TO WELLNESS Imagine having a life full of vitality, with a real energy boost that lasts all day, every day. This daily zest for life is achievable, yet most people are literally ‘stuffed’. Many deal with issues of being stressed, overweight or suffering from body dysfunction, with little improvement in gaining wellness.

So what’s the secret to get off the treadmill of not being totally well and jumping into life with real vivacity, the way it should be? One clue is that a ‘balanced diet’ makes us more well.

True, it is important to ensure we are eating the right amount of the correct foods and that doesn’t just mean those deemed ‘healthy’ foods. It is far more than that. It’s not just more raw food protein, and so on... so here is the real secret, to a balanced diet!

The answer...

When we eat, our food is broken down during digestion, and after digestion it leaves either an acid residue or an alkaline residue. Our body cells maintain an acid-alkaline balance, a pH. Regulation of this pH in the body is absolutely essential for life, in the same way that our body regulates body temperature.

When the cells are slightly alkaline, oxygen is transported to our tissues and enzymes remain active, which speeds up reactions in the body so that our cells can carry out essential functions. Keeping our body in this alkaline state is extremely important. Indeed our blood must be at a pH of around 7.35. Our body constantly works to maintain this state by using regulatory systems within it to eliminate and expel the acids to ensure an optimal alkaline environment. Our body was built to function best when it is slightly alkaline.

A L K A L I S E YO U R WAY TO W E LLN E S S

As we age or if we are under stress, organ function can make it more difficult to eliminate acids. The kidneys eliminate acids as urea in the urine, whilst acids are eliminated as carbon dioxide by the lungs. Therefore, if you have decreased kidney or lung function, this can significantly affect your body’s ability to get rid of excess acids. Some medications can also contribute to decreased acid removal.

The constant bombardment of acid on our body can leave us feeling far from good and if we exhaust our regulatory system resources, wellness can be lost.

Your first step to gain wellness is to alkalise.

Read on to arm yourself with the science behind alkalising and the tools to ensure wellness and how to build a diet to being far more alkalising.

ACID-ALKALINE BALANCE EXPLAINED Our body is working constantly to maintain its optimal pH (within body fluids). The biggest cause of an acid body state, is from consuming the “wrong” type of diet. Most people in today’s society are eating a diet far too high in processed foods and protein while being too low in vegetables, and this causes the increased acid load and poorer body function leaving us feeling ‘unwell’. The fact is we are ‘short’ in our diet of the foods leaving an alkalising residue after digesting alkalising foods.

The terms ‘acid’ and ‘alkaline’ are used to describe different pH levels. The pH scale is a measure of how acidic or alkaline (or basic) a liquid is. The pH scale ranges from 0 to 14.

A pH of 7 is ‘neutral’, all values below 7 are ‘acidic’ and all values above 7 are ‘alkaline’. Depending on the organ or site in our body, very specific pH levels are required for optimal function.

THE PH SCALE ACIDIC

0

1

2

3

ALKALINE

4

5

6

7

8

9

10

11

12

13

14

NEUTRAL

Consider the following three examples: •

•

•

The pH inside the human stomach is maintained between 1.5 and 3. Only in this acidic environment the stomach can initiate the process of digestion.

The pH of human skin lies between 4 and 6.5. This acidic pH helps protect our skin from harmful microorganisms.

The pH of human blood is tightly maintained between 7.35 and 7.45. Vital processes within the body can only take place in this slightly alkaline environment.

A L K A L I S E YO U R WAY TO W E LLN E S S

The pH level of blood is the most tightly regulated pH within the human body. The body carefully monitors and regulates this slightly alkaline pH so that it stays between 7.35 and 7.45. Only in this environment can enzymes function; enzymes are substances in our blood that enable crucial reactions to take place. If the pH level moves too far away from this pH range, enzymes would stop working!

Slight variations within the normal pH range can occur. When blood pH is trending towards the lower end of the ‘normal’ range (7.35), it is called ‘metabolic acidosis’1.

OUR BODY WAS BUILT TO FUNCTION WITH A SLIGHTLY ALKALINE BLOOD PH The overall amount of acid produced per day by human metabolism is referred to as ‘Net Endogenous Acid Production’ (NEAP)2.

Acid production in the human body can be caused by a number of different factors. First of all, everyday processes taking place in the human body can produce acid1. In addition, the consumption of certain foods can cause acid production. Acid generated from food can slightly affect blood pH levels, either decreasing or increasing pH within the normal range of 7.35-7.453 and cause it to work harder to maintain the balance.

The human body is well equipped to get rid of excess acid via a number of mechanisms.

With an increasing acid load, the body is in need of larger amounts of buffers. If not adequate in the blood, the body will turn to its own reserves. Specifically, our bones and muscles are the main providers of such buffers1,5.

The good news is; nutrients from food can support our reserves and help remove acid too! Especially the minerals calcium, magnesium and potassium, found in nutritious foods such as green vegetables, can neutralise the acid produced from the diet.

Thus, a ‘green’ diet can provide the necessary buffers without the body having to resort to its own reserves.

Firstly, the kidneys and lungs are the major organs closely monitoring and maintaining blood pH. Excess acid in the body can be excreted via the kidneys through urine and via the lungs through breath. Acid produced from food can only be eliminated by the kidneys3.

Secondly, certain buffers present in blood (mostly calcium as phosphates and carbonates) can contribute to keeping the pH level steady4.

1

Pizzorno, Joseph, Lynda A. Frassetto, and Joseph Katzinger. “Diet-induced acidosis: is it real and clinically relevant?.” British journal of nutrition 103.8 (2010): 1185.

2

Frassetto, Lynda A., et al. “Standardizing terminology for estimating the diet-dependent net acid load to the metabolic system.” The Journal of nutrition137.6 (2007): 1491-1492.

3

Buclin, T., et al. “Diet acids and alkalis influence calcium retention in bone. “Osteoporosis International 12.6 (2001): 493-499.

4

Arnett, Tim. “Regulation of bone cell function by acid–base balance.”Proceedings of the Nutrition Society 62.02 (2003): 511-520.

5

Frassetto L. Morris, et al. “Diet, evolution and aging-the pathophysiologic effects of the post—agricultural inversion of the potassium-to-sodium and base-to-chloride ratios in the human diet. Eur J Nutr. 40.5 (2001): 200-213.

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HOW CAN FOOD AFFECT THE BALANCE?

ALKALINE AND ACID FORMING FOODS

Acid production is part of everyday processes that take place in the human body, and therefore cannot be avoided. Nevertheless, as food is most able to generate acid stress in the body, we can aim to reduce the amount of acid production from food by carefully monitoring what we consume3. The impact of a food on the Acid-Alkaline Balance all comes down to end products produced after metabolism. Specifically, food leaves either an acid or alkaline residue.

Now we’ve established that foods can leave alkaline or acid end products in the body; let’s have a closer look at what foods leave these end products.

Foods vary greatly in pH. For example, lemon juice has a very acidic pH level of 2, while tofu has a slightly alkaline pH level of 7.2! However, this does not mean that a lemon is ‘acidic’ and tofu is ‘alkalising’. In fact, when a meal reaches our stomach, everything will become the same acidic pH, before entering the small intestine, where the pH level will rise (become more alkaline) for digestive purposes. After digestion, the broken down meal is absorbed and then metabolised. Metabolism involves the alteration of nutrients by the body to serve different purposes. The products of metabolism can be either be acidic or alkaline.

These end products are the compounds that can slightly affect blood pH levels3! Remember the acidic lemon? After absorption and metabolism, lemon juiceactually leaves an alkaline residue!

6

Remer, Thomas, and Friedrich Manz. "Potential renal acid load of foods and its influence on urine pH." Journal of the American Dietetic Association 95.7 (1995): 791-797.

A L K A L I S E YO U R WAY TO W E LLN E S S

•

•

Alkaline forming foods are typically high in the minerals potassium, calcium and magnesium, and are low in protein and salt1,6. These include green vegetables, other green superfoods and fruits6. Think kale, spinach, broccoli, wheat grass, barley grass, chlorella and spirulina; basically the greener the better! Examples of alkaline forming fruits are lemon, lime, pineapple and apple.

Examples of acid forming foods are cheese, meat, fish and grain products6.

This acid forming potential is mostly due to their protein content. After metabolism, the sulfur and phosphorus within the protein causes acid production3.

AN DIET HIGH IN ACID-FORMING FOODS A diet high in acid forming foods will result in a positive NEAP (Net Endogenous Acid Production) and therefore an acidic pH of the urine3, since our kidneys are responsible for removing excess acid produced from food metabolism. It has been shown that a vegetarian diet, which is lower in protein than a conventional diet and generally higher in vegetables and fruit, results in a more alkaline urine7.

The Western diet generally consists of an abundance of acid forming foods, mainly because of protein content, and does not offer enough alkaline forming foods (i.e. fruit and vegetables), resulting in a positive daily NEAP2. Even though consumption of adequate amounts of protein is essential and we should by no means exclude protein from our diet; a lot of us overload on it! The Australian Government established a recommended dietary intake (RDI) for women of 46g protein per day and men of 64g per day8. This RDI is easily exceeded, especially with a food and beverage industry overflowing with high protein products. In fact, it was shown that when protein intake was reduced to the RDI (Recommended Dietary Intake) established by the US government, urinary pH increased, showing a reduced dietary acid load9.

7

8

Furthermore, a diet high in animal protein has been associated with calcium loss via urine3,10,11. In addition, a diet rich in protein content was associated with increased urinary calcium levels12. This can be explained by the following; when blood pH levels fall, even just slightly, compounds called ‘osteoclasts’ increase in activity. These osteoclasts are responsible for breaking down bone13.

Finally, with age, the human body needs to work harder to neutralize acid end products, which is most likely due to decreasing kidney function14. Consequently, it was found that a diet-related acid load had a greater negative effect on blood pH in older individuals, than in younger individuals15.

Remer, Thomas, and Friedrich Manz. "Estimation of the renal net acid excretion by adults consuming diets containing variable amounts of protein.

"The American journal of clinical nutrition 59.6 (1994): 1356-1361.

Australian Government. Nutrient Reference Values for Australia and New Zealand, viewed 18 August 2016, http://guides.lib.monash.edu/c. php?g=219786&p=1454234.

9

Ince, B. Avery, Ellen J. Anderson, and Robert M. Neer. "Lowering dietary protein to US Recommended dietary allowance levels reduces urinary calcium excretion and bone resorption in young women." The Journal of Clinical Endocrinology & Metabolism 89.8 (2004): 3801-3807.

10

11

Whiting, Susan J., Darin J. Anderson, and Shawna J. Weeks. "Calciuric effects of protein and potassium bicarbonate but not of sodium chloride or phosphate can be detected acutely in adult women and men." The American journal of clinical nutrition 65.5 (1997): 1465-1472.

Lutz, Josephine. "Calcium balance and acid-base status of women as affected by increased protein intake and by sodium bicarbonate ingestion.

"The American journal of clinical nutrition 39.2 (1984): 281-288.

12

Ince, B. Avery, Ellen J. Anderson, and Robert M. Neer. "Lowering dietary protein to US Recommended dietary allowance levels reduces urinary calcium excretion and bone resorption in young women." The Journal of Clinical Endocrinology & Metabolism 89.8 (2004): 3801-3807.

13

Arnett, Tim. "Regulation of bone cell function by acid–base balance."Proceedings of the Nutrition Society 62.02 (2003): 511-520.

14

Frassetto, Lynda A., R. Curtis Morris, and A. N. T. H. O. N. Y. Sebastian. "Effect of age on blood acid-base composition in adult humans: role of agerelated renal functional decline." American Journal of Physiology-Renal Physiology 271.6 (1996): F1114-F1122.

15

Frassetto, Lynda, and Anthony Sebastian. "Age and systemic acid-base equilibrium: analysis of published data." The Journals of Gerontology Series A: Biological Sciences and Medical Sciences 51.1 (1996): B91-B99.

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A L K A L I S E YO U R WAY TO W E LLN E S S

SO… WHAT SHOULD WE EAT? A typical diet consists of 70-80% acid forming foods and only 20-30% alkaline forming foods, while it should in fact be reversed; 70-80% alkaline forming foods and only 20-30% acid forming foods. Consider our ancestors’ diet; the daily NEAP (Net Endogenous Acid Production) was negative, meaning their diet after metabolism left an alkaline residue.

On the contrary, our current diet generally produces a positive NEAP, meaning the body gets left with a net acid load. This can be mostly contributed to vegetables being replaced with less nutritious and more energy dense foods over time16.

Since we have now identified which foods are alkaline and acid forming, and established other influences, we can put together a diet that supports our body in maintaining the Acid-Alkaline Balance.

ACTUAL DIET RATIO

Firstly, limit your intake of protein. By not exceeding your RDI of protein (for women 46g protein/day and men 64g/day) you can reduce the net acid load, thereby relieving your body from having to work extra hard.

Secondly, eat more vegetables and fruits.

Particularly, vegetables high in calcium, magnesium and potassium, such as greens, will increase the alkaline residue after metabolism.

Thirdly, consume less salt. Salt negatively influences the Acid-Alkaline Balance.

Therefore, by reducing your intake of salt you help reduce the stress on your body1,1,7.

Lastly, consider supplementing your diet.

Morlife Alkalising Greens® is a comprehensive functional food packed with alkaline forming vegetables, fruits and other alkalising nutrients such as magnesium, calcium and potassium.

Alkalising Greens® helps to support your body’s Acid-Alkaline Balance every single day!

OPTIMAL DIET RATIO

70%

30%

30%

ACID FORMING FOODS

ALKALINE FORMING FOODS

ACID FORMING FOODS

70%

ALKALINE FORMING FOODS

Move away from acid forming foods to alkaline forming foods. It’s recommended to eat 70% alkaline forming foods and 30% acid forming foods every day.

16

Sebastian, Anthony, et al. "Estimation of the net acid load of the diet of ancestral preagricultural Homo sapiens and their hominid ancestors."

The American journal of clinical nutrition 76.6 (2002): 1308-1316.

17

Frings-Meuthen, Petra, Natalie Baecker, and Martina Heer. "Low-Grade Metabolic Acidosis May Be the Cause of Sodium Chloride–Induced Exaggerated Bone Resorption." Journal of Bone and Mineral Research 23.4 (2008): 517-524.

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INTRODUCING THE PRAL MEASURE The PRAL is a measure that can predict the acid load of a particular food excreted by the kidneys6. The PRAL helps us determine which foods leave an alkaline and acid residue, taking into account the protein, phosphorus, potassium, magnesium and calcium content of the food2. Hence, the PRAL is an extremely handy tool that makes it easier for us to distinguish the ‘right’ from the ‘wrong’ foods.

It works as follows: •

•

•

The value ‘zero’ means the food leaves no net acid or alkaline residue, meaning their metabolism produces equal amounts of acid and alkaline end products. Examples are fats and oils such as olive oil with a score of ‘0’6.

The more negative the PRAL value, the more alkaline residue is produced by metabolism of the food. Vegetables and fruit such as spinach with a score of ‘-14’ or barley grass with a score of '-39' are good examples of this6.

The more positive the PRAL value, the larger the acid load produced by metabolism of the food. Cheese and meat such as parmesan with a score of ‘+34.2’ are good examples of this6.

A L K A L I S E YO U R WAY TO W E LLN E S S

Clearly we can use this measurement to select out more alkalising forming foods, those with a high negative PRAL, in order to support our body to be more alkaline. Every “eating opportunity” is where we must include strongly alkalising foods.

Since it is impossible for us to know every food’s PRAL score, Morlife has developed a highly performing functional food supplement that can help to shift your acid forming diet to an alkaline forming diet.

We wanted to obtain a faster alkalising method so we carried out research to formulate a highly concentrated alkalising food supplement, with an extremely alkalising PRAL measure, that would achieve this result and would reduce the need for so much guess work when making food choices. Even more important, by using a supplement, it can enable you to be more successful and achieve your alkaline goals earlier. Alkalising Greens® can help keep you motivated to change, as it is further formulated to help you remain energised, support immunity and provides antioxidants to protect from free radical damage.

WHEN – HOW – WHAT? Please bear in mind, that using pH test strips to test your urine will only give you a rough estimate of the acid load produced by your body from food metabolism. Although your diet is the main influence on the amount of acid excreted by your kidneys, urinary acid excretion is also influenced by other unrelated individual factors6. For example, one person’s urine could always have a slightly lower or higher pH than someone else’s, no matter how acid or alkaline forming their diet would be. Unfortunately, a perfect time of the day for the most accurate urinary pH measurement has not been established yet[1]. Thus, to gain an understanding of what effect your diet has on you, it is best to test your urinary pH several times a day and take the average of these results (e.g. a morning, afternoon and night sample).

PUT IT TO THE TEST! You don’t just have to believe us; you can put our Alkalising Greens® to the test! It has been shown that the overall PRAL value of your diet can ‘predict’ the pH level of your urine6. In other words, if you consume an alkaline forming diet which means a negative PRAL value, the pH of your urine will be higher (more alkaline/less acidic) than when you would consume an acid forming diet with a positive PRAL value. Thus, when you decide to try our amazing Alkalising Greens®, try our pH strips and put it to the test!

To attain a clear indication of your progress, we recommend testing your pH before changing your diet or taking Alkalising Greens® and then again, at least two days to a week after the start of your new diet or taking Alkalising Greens®.

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AN EASY GUIDE TO EATING ALKALINE

IO RT O P

NS OF MEAT

SWA

PL

AR

GE

Start alkalising now by taking simple steps to start increasing the alkaline forming foods in your diet. You can swap some acidic foods for alkaline foods. Here is a great example of how you can change your dinner to provide a more balance meal.

TIPS At your next BBQ or gathering, instead of serving typical snacks like chips, crackers and cheese, try making some fruit kebabs, vegetable sticks with hummus, beetroot dip or baba ghanoush (eggplant dip). Get creative with your nibblies and snack on tamari pepitas instead of salted peanuts. Experiment with new flavours and spices. Herbs and spices are some of the most alkaline forming foods available, so are perfect to use to add depth and flavour to any dish. Try adding cinnamon and nutmeg to smoothies and to give your breakfast an extra boost.

For more guidelines and examples, go to www.morlife.com As you will have seen in the pie chart, our task is to move our diet from our current 70/30 Acid:Alkaline to the other way around. And do you see that in order to do this you will need not only to eat less acid forming and more alkalising foods, but eat ones that are much more alkalising in their effect.

TABLES

D CESSE SNACKS RO P S ES

EA T

R XT

SE RV ING SO F V EG E

L

RE FO

A

AN D

A L K A L I S E YO U R WAY TO W E LLN E S S

MO

RE

F RU

IT & VEGETABLES

RESOLVING THE ACID PROBLEM You will also realise that we simply will not be able to “know” how alkalising a food is, since we can’t easily look up how acid or alkaline a food is, or its measured value, a PRAL, at each meal.

What we will do though, is know a lot of highly alkalising foods and eat more of them. So those foods become our favourites.

There are two other things to consider. As we said stress contributes to acidity so we need to aim to get our stress levels down. The other thing is, that we are already carrying an acid load; most likely, this has already left you feeling "under the weather". Acid has also been correlated to dysfunction, for instance, for cells to store more fat.

By reducing the concentration of acid, we are thereby acting to protect our body. The blood must be kept at a pH level close to 7.35, and as such, will utilise the bodies nutrient stores to keep this balance, for instance, calcium. Imagine the flow on effects this will have over the long term, and how this can contribute to other body dysfunctions. So although we are now eating an alkalising diet we now must face the challenge of getting this acid out of the body.

EATING ALKALINE It is very interesting to hear comments from people undertaking an alkaline diet. As your body starts to crave healthy, alkaline foods (like some of the ones below) you may start to find former treats and junk food less palatable. It is this lightbulb moment that makes you realise you’re on to something powerful.

ALKALINE FOOD

BARLEY GRASS WHEAT GRASS SPIRULINA CHLORELLA KELP ALOE VERA PARSLEY

SPINACH KALE BEET GREENS SPROUTS CABBAGE ARTICHOKE ALFALFA

BROCCOLI ASPARAGUS KIWI FRUIT CASPICUM PINEAPPLE LIME APPLE

ALMONDS CHESTNUT COCONUT PINE NUTS LIMA BEANS HAZELNUTS PEPITAS

CORIANDER DILL BASIL SPEARMINT TURMERIC FENNEL SEED CUMIN SEED

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THE NEED FOR AN ALKALISING SUPPLEMENT Whilst we knew our researchers had achieved a highly alkalising supplement in Alkalising Greens, we wanted to show this proof to the consumers, so they could also have the full confidence in the alkalising potential. They then would know that this could assist them in gaining wellness. The Morlife research team did ensure the Alkalising Greens® had a number of key features to enable it to be a highly alkalising functional food, including: • •

• • •

•

• • •

Highly Alkalising – PRAL Value of at least -63.3.

High in antioxidant activity – as measured by an ORAC and nutrient levels like Vitamin C and Zinc.

Contains alkalising minerals – Calcium, Magnesium and Potassium.

With Certified Organic wheat grass, barley grass, kale, alfalfa, spirulina and chlorella.

Potent nutrient powders, especially from other phytonutrients, from at least 18 supergreens, fruits and vegetables.

Provides prebiotic fibres, probiotics and glutamine, as well as key herbal extracts like Turmeric and Dandelion.

Source of dietary fibre.

No added sugar.

Free from artificial flavours, colours, preservatives and sweeteners.

PROVEN PRAL SUPERIORITY To create the most thorough alkalising product, Morlife had proved its alkalising potential using the PRAL (Potential Renal Acid Load) scale developed by the US Department of Agriculture. The Morlife Alkalising Greens® range was measured to have a PRAL value of at least -63.3. This value proves this product has exceptional alkalising potential. In comparison, some other potentially alkalising foods such as spinach only has a PRAL value of -11, with acid forming foods such as cheese possessing a PRAL value of +21.

With many acidifying foods being far stronger than their alkaline counterparts, it’s essential to use a highly alkalising pH supplement to tip the scales back the other way. With our whopping PRAL scores, Morlife Alkalising Greens® gives an enormous 'alkaline hit' to ensure your net acidifying/alkalising food intake swings back towards the green.

POTENTIAL RENAL ACID LOAD (PRAL) of Morlife Alkalising Greens® Lemon Lime compared to other foods (per 100g)

Alkalising Greens® (-63) Spinach (-12) Broccoli (-4) Oat Bran (3) Egg (9) Cheese (21)

ALKALINE forming (Negative PRAL)

A L K A L I S E YO U R WAY TO W E LLN E S S

0.0

ACID forming (Positive PRAL)

Superfoods ENSURING A HIGH NUTRITIONAL INTAKE When the body cells are functioning optimally, we can better utilise the nutrients obtained from our food, so this will enable us to gain true wellness. So the rule we should adopt for alkalising, is to maximise our dietary intake of key nutrients. To best do this, we need to gain a greater density of those essential nutrients and a greater breadth of such nutrients in our food intake.

By this, as an example, we mean that by eating goji berries, they will give a much higher intake or density of antioxidants, versus eating say, sultanas. This is because goji berries have a far higher density of antioxidants as naturally occuring in this berry. On Morlife products, we show comparisons, for instance, of the antioxidants content in a bar graph, to prove Morlife is a nutrient dense antioxidant food versus other foods.

Throu book w ghout this recip the nutr e have highligh e superfo ient dense Mo ted superch ods, you can rlife knowing arge your rec use to ip you to m these foods, it es. By enable a k e be enable you to a tter choices, tos nutrient chieve a support intake, that wh higher ich will your jou r wellnes ney to gain s.

30day

ALKALISING CHALLENGE P ROG RESS D IA RY W E WO U L D LO V E TO H EAR YO U R R E S U LT S !

Win a $300 Morlife vou cher! *

One of the most rewarding parts of doing a challenge is seeing your results and realising how far you’ve come!

We have put together this progress diary for you so you can track your pH, weight, mood, and energy, so you can compare and share your results at the end of the challenge.

INSTRUCTIONS 1. Before beginning the challenge, record your pH result, weight, mood and energy and take before photos.

2. At the end of each week, record your results until the challenge finishes.

3. Once completing the challenge, record your final results and take after photos to compare your progress!

PRE CHALLENGE

WEEK 1

WEEK 2

WEEK 3

WEEK 4

PH RESULT Reading of 4.5-9.0 Follow the pH test strips packet for instructions on how to use.

WEIGHT In kilograms

MOOD Scale of 1-10 With 1 being

and 10 being

ENERGY Scale of 1-10 With 1 being

and 10 being

NOTES

*Terms and conditions apply. Please refer to www.morlife.com/pages/alkalising-challenge-contest for more information.

P R OGR E S S DIA RY

END OF CHALLENGE

to o h p e Befor

to o h p A ft e r

s

s

FRONT

SIDE

B ACK

Sample

ALKALISING MEAL PLAN WEEK 1

PRE BREAKFAST

BREAKFAST

LUNCH

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

Gluten Free Chia & Pumpkin Seed Toast with goats feta, avocado, tomato & leafy greens

Smoothie of choice from recipe book

Quinoa Berry Porridge

Gluten Free Chia & Pumpkin Seed Toast with Alkalising Blueberry Jam

Smoothie of choice from recipe book

Scrambled Turmeric Tofu With Mushrooms

Buckwheat Pancakes

P. 211

P. 02

P. 37

LEFTOVERS / P. 212

P. 02

P. 49

P. 57

Leafy Green Salad with ½ cup cooked quinoa, walnuts & your favourite salad ingredients

Mexican Tortillas

Greek Sweet Potato Salad

Vegetarian San Choy Bau

Gluten Free Chia & Pumpkin Seed Sandwich with your favourite salad ingredients

Creamy Pesto Pasta

Creamy Pesto Pasta

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

P. 75

LEFTOVERS

Mexican Tortillas

Greek Sweet Potato Salad

Vegetarian San Choy Bau

½ cup cooked quinoa salad with goats feta & your favourite salad ingredients

Salmon with green vegetables

Stuffed capsicum with cooked buckwheat grains & your favourite vegetables

Vegetarian Lasagne

2 Mango & Coconut Truffles

1-2 Savoury Quinoa Bites

2 Mango & Coconut Truffles

Optional: With leftover Spinach Tortillas for on-the-go

DINNER

SNACK

DESSERT (OPTIONAL)

MEAL PREP

P. 137

P. 139

P. 80

1-2 Savoury Quinoa Bites

2 Mango & Coconut Truffles

1-2 Savoury Quinoa Bites

Note: Halve the recipe

P. 150

1-2 Savoury Quinoa Bites

P. 111

P. 122

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

Dairy-Free Choc Avocado Mouse

Blueberry, Acai & Date Nice Cream

Dairy Free Choc Avocado Mouse

Blueberry, Acai & Date Nice Cream

Dairy Free Choc Avocado Mouse

Blueberry, Acai & Date Nice Cream

Dairy Free Choc Avocado Mouse

P. 177

P. 183

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

The Sunday prior to Week 1, prepare the following: Gluten Free Chia & Pumpkin Seed Bread, Spinach Tortillas (Keep 4 and freeze remaining 4 for next week), Savoury Quinoa Bites, Dairy Free Choc Avocado Mousse, Blueberry, Acai & Date Nice Cream, Mango & Coconut Truffles (Refrigerate 6 and freeze the remaining for later on in the challenge), Alkalising Blueberry Chia Jam (Refrigerate and use for later on in the challenge), 1/2 cup quinoa grains following package instructions (should yield 1 cup of cooked quinoa).

Sunday Night: Refrigerate 1 serve of Vegetarian Lasagne and freeze the remaining for lunches and dinners.

Please note: The above menu plan is only a sample to help guide you during the alkalising challenge. It uses a combination of recipes in this cookbook and alkalising foods, you may choose to add or change your own meals. This plan was created for 1 person, if you are planning on cooking for more, please adjust the recipe quantities accordingly.

SA MP L E 4 W E E K A LK A LIS IN G M E N U P LAN

Sample

ALKALISING MEAL PLAN WEEK 2

PRE BREAKFAST

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

Quinoa Berry Porridge

Smoothie of choice from recipe book

Alkalising Bircher Muesli

Smoothie of choice from recipe book

Alkalising Bircher Muesli

Spinach Tortillas with “Baked Beans”

2 Corn Fritters with Avocado Salsa

P. 37

P. 02

P. 53

P. 02

LEFTOVERS

P. 47

P. 50

Vegetarian Lasagne

Morlife Quinoa Risotto with Tofu & your favourite vegetables

Creamy Pesto Pasta

Chicken breast with your favourite roasted vegetables

Greek Sweet Potato Salad

Warm Broccoli Salad

Vegetable Curry

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

P. 67

LEFTOVERS

Morlife Quinoa Risotto with Tofu & your favourite vegetables

Creamy Pesto Pasta

Chicken breast with your favourite roasted vegetables

Greek Sweet Potato Salad

Vegetarian Lasagne

Vegetable Curry

Vegetarian Lasagne

P. 139

LEFTOVERS

P. 152

LEFTOVERS

Green Tea Flourless Muffin

2-3 Organic rice cakes with Alkalising Blueberry Jam

Green Tea Flourless Muffin

Multigrain Crackers with ½ avocado & vegetables

BREAKFAST

LUNCH

DINNER

Note: Make 2 serves

Note: Make 2 serves

P. 75

SNACK

Multigrain Crackers with Maca Hummus

Green Tea Flourless Muffin

Multigrain Crackers with Maca Hummus

P.215 / 209

P. 121

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

Choc Quinoa Pudding

Blueberry, Acai & Date Nice Cream

Choc Quinoa Pudding

Blueberry, Acai & Date Nice Cream

Choc Quinoa Pudding

Blueberry, Acai & Date Nice Cream

Layered Cranberry Pie

P. 175

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

P. 173

DESSERT (OPTIONAL)

The Sunday prior to Week 2, prepare the following: Multigrain Crackers, Maca Hummus, Green Tea Flourless Muffins (Keep 3 and freeze the remaining for later on in the challenge).

Tuesday Night: Prepare 2 serves of Alkalising Bircher Muesli.

MEAL PREP

Friday Morning: Defrost 1 serve of Vegetarian Lasagne for dinner.

Sunday Morning: Defrost 1 serve of Vegetarian Lasagne dinner.

Sunday Night: Refrigerate 1 serve of Vegetable curry for lunch. Refrigerate 2 Corn Fritters and freeze remaining serves.

Please note: The above menu plan is only a sample to help guide you during the alkalising challenge. It uses a combination of recipes in this cookbook and alkalising foods, you may choose to add or change your own meals. This plan was created for 1 person, if you are planning on cooking for more, please adjust the recipe quantities accordingly.

SAMPLE 4 WE E K ALK ALISING ME NU PLAN

Sample

ALKALISING MEAL PLAN WEEK 3

PRE BREAKFAST

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

2 Corn Fritters with Avocado Salsa

Wholemeal toast with goats feta, avocado, tomato & leafy greens

2 Corn Fritters

Chia Green Tea Pudding

Chia Green Tea Pudding

2 Corn Fritters

Banana Split with a cup of Green Tea

LEFTOVERS

P.39

LEFTOVERS

LEFTOVERS

P. 41

Mexi-Baked Sweet Potato

Steamed Broccoli & Cauliflower with Tahini Dressing with tofu

Portobello Mushroom with Poached Egg

Superfood Salad

Vegetable Stack

BREAKFAST

LEFTOVERS

Vegetable Curry

LUNCH

½ cup cooked quinoa salad with goats feta & your favourite salad ingredients

LEFTOVERS

DINNER

SNACK

LEFTOVERS

LEFTOVERS

LEFTOVERS

P. 61

LEFTOVERS

Steamed Broccoli & Cauliflower with Tahini Dressing with tofu

Portobello Mushroom with Poached Egg

Leafy Green Salad with goats feta and your favourite salad ingredients

Vegetable Stack

Buckwheat Pasta with homemade Passata

Serve of fruit with a handful of nuts

Vegetable sticks with Maca Hummus

Serve of fruit with a handful of nuts

Multigrain Crackers with natural almond butter or Alkalising Blueberry Jam

Cacao Kale Brownie

Layered Cranberry Pie

Cacao Kale Brownie

Morlife Fruit Salad with Aloe Vera

Cacao Kale Brownie

LEFTOVERS

LEFTOVERS

LEFTOVERS

P. 199

LEFTOVERS

Fish with ½ cup cooked quinoa and your favourite vegetables

Mexi-Baked Sweet Potato

P. 99

P. 165

P. 160

Multigrain Crackers with Maca Hummus

Serve of fruit with a handful of nuts

Multigrain Crackers with Maca Hummus

Cacao Kale Brownie

Layered Cranberry Pie

P. 185

LEFTOVERS

P.215 / 209

LEFTOVERS

Note: Make 2 serves

P. 168

LEFTOVERS

DESSERT (OPTIONAL)

The Sunday prior to Week 3, prepare the following: Multigrain Crackers, Maca Hummus, Cacao Kale Brownies, 1/2 cup quinoa grains following package instructions (should yield 1 cup of cooked quinoa).

Tuesday Night: Defrost 2 corn fritters for Wednesday breakfast.

MEAL PREP

Wednesday Night: Prepare Chia Green Tea Pudding for Tuesday breakfast.

Friday Night: Defrost 2 Corn Fritters for Saturday breakfast.

Sunday Night: Freeze Vegetable stack. Refrigerate remaining serve of Buckwheat Pasta for lunch.

Please note: The above menu plan is only a sample to help guide you during the alkalising challenge. It uses a combination of recipes in this cookbook and alkalising foods, you may choose to add or change your own meals. This plan was created for 1 person, if you are planning on cooking for more, please adjust the recipe quantities accordingly.

SA MP L E 4 W E E K A LK A LIS IN G M E N U P LAN

Sample

ALKALISING MEAL PLAN WEEK 4

PRE BREAKFAST

BREAKFAST

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

ALKALISING GREENS®

Wholemeal toast with Alkalising Blueberry Jam & Juice of choice from the recipe book

Serve of Morlife Gluten Free Tropical Digest Muesli with almond milk

Smoothie of choice from recipe book

Wholemeal toast with goats feta, avocado, tomato & leafy greens

Smoothie of choice from recipe book

Millet Porridge with Caramelised Nectarines

Millet Porridge with Caramelised Nectarines

P. 02

P. 42

LEFTOVERS

Avocado & Chickpea Salad with goats feta, tomato, spinach & green capsicum

Alkalising Coconut Lentil Soup

Chicken & Quinoa Salad with your favourite salad ingredients

LEFTOVERS / P. 19

Buckwheat Pasta with homemade Passata

P. 02

Alkalising Coconut Lentil Soup

LUNCH

Chicken breast with sweet potato wedges & green vegetables

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

Alkalising Coconut Lentil Soup

Chicken breast with sweet potato wedges & green vegetables

Vegetable Stack

Avocado & chickpea salad with goats feta, tomato, spinach & green capsicum

Salmon with a serve of Kale Chips & baked sweet potato wedges

Stuffed capsicum with buckwheat & your favourite vegetables

DINNER

Note: Make 2 serves

P. 93

SNACK

DESSERT (OPTIONAL)

Vegetable Stack

2-3 Cacao Sweet Kale Balls

Alkalising Coconut Lentil Soup

Note: Make 2 serves LEFTOVERS

Coriander & Kale Dip with vegetable sticks

2-3 Cacao Sweet Kale Balls

P. 117

LEFTOVERS

Coriander & Kale Dip with 2 organic rice cakes

2-3 Cacao Sweet Kale Balls

Coriander & Kale Dip with vegetable sticks

2-3 Cacao Sweet Kale Balls

P. 125

P. 126

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

LEFTOVERS

Pomegranate & Strawberry Crumble

Pomegranate & Strawberry Crumble

1 cup Chocolate Almond Milk with handful of berries

Passion Fruit & Mango Nice Cream

1 cup Chocolate Almond Milk with handful of berries

1 cup Chocolate Almond Milk with handful of berries

Passion Fruit & Mango Nice Cream

P. 201

LEFTOVERS

P. 194

P. 177

LEFTOVERS

LEFTOVERS

LEFTOVERS

The Sunday prior to Week 2, prepare the following: Cacao Sweet Kale Balls, Pomegranate & Strawberry Crumble, Coriander & Kale Dip, Passionfruit & Mango Nice Cream.

MEAL PREP

Monday Night: Refrigerate 1 serve of Alkalising Coconut Lentil Soup for lunch and freeze remaining serves for following lunches and dinners.

Wednesday Morning: Defrost remaining serve of Vegetable Stack for dinner, soak 1 cup of almonds in 3 cups of water for desserts.

Please note: The above menu plan is only a sample to help guide you during the alkalising challenge. It uses a combination of recipes in this cookbook and alkalising foods, you may choose to add or change your own meals. This plan was created for 1 person, if you are planning on cooking for more, please adjust the recipe quantities accordingly.

SAMPLE 4 WE E K ALK ALISING ME NU PLAN

R E CIP E S The collection of recipes in this book were created

by Qualified Research Nutritionists at Morlife (Pty) Ltd and is dedicated to help you get ‘more’ out of life® through establishing an understanding and commitment to the Acid-Alkaline Balance diet and lifestyle.

SMOOTHIES 02 JUICES 20 BREAKFAST 34 LUNCH 58 SNACKS 100 DINNER 134 DESSERTS 170 STAPLES 204

Smoothies Quick, easy and convenient, smoothies are an excellent way to enjoy a variety of nutrient dense foods.

The great part is, they can be tailored to suit your taste!

05

ALKALINE GREEN SMOOTHIE

09

ZINGY BANANA SMOOTHIE

15

CREAMY COCONUT ALKALISING SMOOTHIE

07

TROPICAL GREEN SMOOTHIE

07

MORNING MACA SMOOTHIE

10

13

BERRY & ALMOND MILK SMOOTHIE

PAPAYA COCONUT SMOOTHIE

15

17

BERRY GREEN TANG SMOOTHIE

09

BERRY BOK SMOOTHIE

13

MATCHA MINT GREEN SMOOTHIE

PRE WORKOUT GREEN SMOOTHIE

SMO OTHI ES

03

ALKALINE GREEN SMOOTHIE A highly alkalising source of Omega-3 and dietary fibre.

SERVES 1

1 ripe avocado 4 cups baby spinach, washed

1.

Add all ingredients to a blender or food processor and process until smooth.

1 lime or lemon, juiced 1 lebanese cucumber, chopped Few sprigs fresh parsley 1 bunch fresh mint 1 cm piece ginger 2 ice cubes 1 tbsp. Morlife Certified Organic Chia Seeds 1 cup filtered water

EASY 5 MINUTES

SMO OTHI ES

05

TROPICAL GREEN SMOOTHIE

MORNING MACA SMOOTHIE

An energising, digestive drink with probiotics and natural enzymes.

A refreshing way to kick start your day.

SERVES 1

SERVES 1

1 cup coconut yoghurt

1 cup fresh strawberries

½ cup almond milk

1 banana, peeled

1 cup fresh pineapple, cubed

1 tsp. Morlife Certified Organic Maca Powder

½ cup fresh or frozen mango cubes 2 handfuls baby spinach, washed 1 tbsp. Morlife Certified Organic Chia Seeds 1 heaped tsp. Morlife Alkalising Greens® Pineapple Coconut

1 tsp. honey 1 cup almond milk 1.

Add all ingredients to a blender and process until smooth.

1 handful ice cubes 1.

Add all ingredients to a blender and process until smooth.

EASY

EASY

5 MINUTES

5 MINUTES

SMO OTHI ES

07

BERRY BOK SMOOTHIE

ZINGY BANANA SMOOTHIE

Antioxidants with a hidden green twist.

A highly alkalising start to the day with Morlife Alkalising Greens®.

SERVES 1

SERVES 1

1 cup frozen blueberries

Few sprigs basil

1 head baby bok choy, cut into small pieces

Few sprigs mint

1 cm piece ginger Few sprigs parsley ½ lemon, juiced

1 cup baby spinach leaves 1 ripe banana ½ cup almond milk

2 tsp. Morlife Coconut Water Powder

1 heaped tsp. Morlife Alkalising Greens® Lemon Lime

1 heaped tsp. Morlife Alkalising Greens® Acai Raspberry

1 tsp. Morlife Certified Organic Chia Seeds

1 cup filtered water 1.

1.

Add all ingredients to a blender and process until smooth.

Add all ingredients to a blender and process until smooth.

EASY

EASY

5 MINUTES

5 MINUTES

SMO OTHI ES

09

BERRY & ALMOND MILK SMOOTHIE Alkalising with antioxidants in the form of a delicious smoothie.

SERVES 2

½ banana 1/4 cup blueberries 1/4 cup raspberries 2 cups almond milk 1 heaped tsp. Morlife Alkalising Greens® Acai Raspberry 1 handful mint leaves

EASY 5 MINUTES

10

SMOOT H I E S

1.

Add all ingredients to a blender and process until smooth.

Option: Add a couple of ice cubes if you like it ice cold.

PAPAYA COCONUT SMOOTHIE

MATCHA MINT GREEN SMOOTHIE

Energising digestive enhancer with the natural enzyme, papain.

An antioxidant rich smoothie with an alkalising twist.

SERVES 1

SERVES 1

½ ripe papaya, cubed*

½ tbsp. matcha green tea powder

½ cup coconut milk

½ ripe avocado

½ cup almond milk

1 handful mint leaves

½ tsp. Morlife Certified Organic Chia Seeds

1 cup almond milk

1 heaped tsp. Morlife Alkalising Greens® Pineapple Coconut 1/4 tsp. Morlife Monk Fruit Powder 1.

Optional: honey or Morlife Monk Fruit Powder to sweeten 1.

Add all ingredients to a blender and process until smooth.

Add all ingredients to a blender and process until smooth.

* For an even creamier smoothie, try freezing your papaya.

EASY

EASY

5 MINUTES

5 MINUTES

SMO OTHI ES

13

CREAMY COCONUT ALKALISING SMOOTHIE

BERRY GREEN TANG SMOOTHIE

A smooth and creamy blend with the benefits of Alkalising Greens®.

A delicious, energising and nutritious green smoothie.

SERVES 1

SERVES 1

1 heaped tsp. Morlife Alkalising Greens® Pineapple Coconut 1 frozen banana 1 cup almond milk 1 cup filtered water 1/2 tsp. Morlife Monk Fruit Powder ½ tsp. vanilla extract 1 tsp. cinnamon 2 tsp. Morlife Coconut Water Powder 1.

3 oranges, juiced ½ banana, peeled ¾ cup mixed berries 1 handful ice cubes 1 tsp. Morlife Wheat Grass & Barley Grass Powder or 1 heaped tsp. Morlife Alkalising Greens® Acai Raspberry 1.

Add all ingredients to a blender and process until smooth.

Add all ingredients to a blender and process until smooth.

EASY

EASY

5 MINUTES

5 MINUTES

SMO OTHI ES

15

PRE WORKOUT GREEN SMOOTHIE Delicious, energising and nutritious; perfect before a tough workout.

SERVES 1

1 cup baby spinach, washed 1 cup almond milk

1.

Add all ingredients to a blender and process until smooth.

1/2 green apple 1/2 banana 1/3 cup Morlife Certified Organic Quinoa Flakes 1 heaped tsp. Morlife Alkalising GreensÂŽ Lemon Lime 1 handful ice cubes

EASY 5 MINUTES

SMO OTHI ES

17

Juices A fantastic way to increase your vegetable intake to provide a hydrating and nutrient rich drink.

Adding Morlife’s Alkalising GreensŽ will also give a supercharged burst of nutrients.

21

23

GREEN WITH ENVY JUICE

25

ALOE VERA APPLE PUNCH

26

ALOE FRUIT JUICE

31

CARROT, LEMON & CUCUMBER JUICE

23

ALKALISING PINEAPPLE JUICE

29

ALKALISING FRUIT JUICE

31

SWEET SILVERBEET GREENS JUICE

25

PINEAPPLE-MINT GREEN TEA SLUSHIE

29

GREEN LEMONADE

BEET LEMON & GINGER JUICE

33

SUPER GREENS ENERGISING CRUSH

J UICES

19

GREEN WITH ENVY JUICE Kale is known as the ‘king of the supergreens’ with highly alkalising, nutrient rich properties.

SERVES 1

2 kale leaves, rinsed

1.

1 cup baby spinach, washed 5 green apples, quartered

2.

Place all ingredients (except chlorella powder) in a juicer then pour into a glass and stir through chlorella powder.

Serve with ice and slice of lemon.

1 lemon, halved (reserve a slice for garnish) 3 mint leaves ½ watermelon, diced ½ pineapple, diced ½ tsp. Morlife Chlorella Powder 1 handful ice cubes

EASY 5 MINUTES

J UIC ES

21

ALOE VERA APPLE PUNCH

ALKALISING PINEAPPLE JUICE

A tasty, refreshing drink that is high in vitamins and minerals.

Rich in antioxidants and dietary fibre.

MAKES 1 LITRE

SERVES 2

350mL Morlife Aloe Vera Juice

½ cup fresh pineapple, cubed

350mL cold pressed, clear apple juice

1 ½ cups cold pressed apple juice

300mL mineral water

1 heaped tsp. Morlife Alkalising Greens® Acai Raspberry

½ green apple, sliced 1 lemon, sliced ½ cucumber, sliced 1 handful mint leaves

2cm piece ginger, sliced 1 tsp. Morlife Certified Organic Turmeric Powder 1 cup ice cubes

1 handful ice cubes 1.

1.

Mix all ingredients in a jug or large bottle stir and serve.

Add all ingredients to a blender and process until smooth.

EASY

EASY

5 MINUTES

5 MINUTES

J UIC ES

23

PINEAPPLEMINT GREEN TEA SLUSHIE

ALOE FRUIT JUICE

A refreshing alkalising tropical slushie with an antioxidant hit.

A delightful and refreshing drink enriched with vitamin C.

SERVES 2

SERVES 1

2 Morlife Emperor Green Tea Bags

1 green apple, halved

1 ½ cups fresh pineapple, cubed

1 orange, halved

1 pear, cubed

1 passionfruit, pulp

1 handful baby spinach, washed

3 medium carrots, quartered

1 handful fresh mint leaves

2 tbsp. Morlife Aloe Vera Juice

1 heaped tsp. Morlife Alkalising Greens® Lemon Lime

1.

1 handful ice cubes 1.

2.

3.

2.

Juice all fruits and vegetables, combine with aloe vera juice and pour into a glass.

Serve with ice and enjoy!

Place 2 tea bags in a mug and add 1 cup boiling water.

Allow to steep for 10 minutes or until the water cools, then remove the teabags.

Place all ingredients (including the cooled tea) in a blender and process until smooth.

EASY

EASY

5 MINUTES

5 MINUTES

J UIC ES

25

ALKALISING FRUIT JUICE Summer hydration the alkalising way.

SERVES 2

1 cup watermelon, sliced

1.

2 tsp. Morlife Coconut Water Powder

2.

1 lime, halved

3.

1 handful fresh wheat grass 2 medium carrots, quartered 1 tbsp. Morlife Certified Organic Chia Seeds 1 cup filtered water 1 cup ice cubes

EASY 5 MINUTES

26

JU I CE S

Juice watermelon, lime, wheatgrass and carrots in a cold press juicer.

In a shaker, add juice mix, coconut water powder, chia seeds, filtered water and ice.

Shake and pour into a glass to serve.

Note: Try adding 1 heaped tsp. Morlife Alkalising GreensÂŽ Acai Raspberry to the shaker.

GREEN LEMONADE

BEET LEMON & GINGER JUICE

Lemonade shouldn’t be bought from a store.

Kick start your detoxification with the power of beetroot.

SERVES 1

SERVES 1

2 stalks silverbeet

4 beetroots, peeled

6 celery sticks

1 lemon, peeled

1 lemon, peeled and ½ lemon, whole

1 cm piece ginger, sliced

2 pears, quartered 3 kiwifruit, halved 1 cm piece ginger, sliced 1 cm piece turmeric, sliced 1.

1.

Juice all ingredients together and mix thoroughly by stirring or shaking.

Note: Best consumed immediately.

Juice all ingredients together and mix thoroughly by stirring or shaking.

EASY

EASY

5 MINUTES

5 MINUTES

J UIC ES

29

CARROT, LEMON & CUCUMBER JUICE

SWEET SILVERBEET GREENS JUICE

A revitalizing juice featuring the benefits of carrots.

Refreshingly green and tasty.

SERVES 1

SERVES 1

5 medium carrots, quartered

3 stalks silverbeet

1 lemon, halved

2 continental cucumbers, chopped

1 continental cucumber, chopped

4 apples, quartered

1.

1.

Juice all ingredients together and mix until smooth.

Juice all ingredients together and mix until smooth.

EASY

EASY

5 MINUTES

5 MINUTES

J UIC ES

31

SUPER GREENS ENERGISING CRUSH An apple a day keeps the doctor away.

SERVES 1

1 cup baby spinach leaves 1 handful fresh mint leaves 1 handful fresh parsley leaves

1.

Add all ingredients to a blender and process until smooth.

Note: Add a little water to aid in the blending, if required.

1 green apple, quartered 1 cucumber, sliced ½ lemon, juiced 4 stalks celery, halved 1 cm piece ginger 1 heaped tsp. Morlife Alkalising Greens® Lemon Lime ½ cup ice cubes Optional: honey to sweeten

EASY 5 MINUTES

J UIC ES

33

Breakfast The most important meal of the day for a reason, breakfast is a great opportunity to give your body what it deserves. Start your day with nutritious grains, fruits and vegetables for a healthy balanced day ahead.

37

QUINOA BERRY PORRIDGE

45

ALKALINE FRITTERS WITH AVOCADO DRESSING

53

ALKALISING BIRCHER MUESLI

39

CHIA GREEN TEA PUDDING

47

SPINACH TORTILLAS WITH “BAKED BEANS”

55

AVOCADO BREAKFAST PUDDING

41

BANANA SPLIT WITH A CUP OF GREEN TEA

49

SCRAMBLED TURMERIC TOFU WITH MUSHROOMS

42

MILLET PORRIDGE WITH CARAMELISED NECTARINES

50

CORN FRITTERS WITH AVOCADO SALSA

57

BUCKWHEAT PANCAKES

BRE AK FAST

35

QUINOA BERRY PORRIDGE Oats aren’t the ony superfood for the perfect porridge.

SERVES 1

1 cup Morlife Certified Organic Quinoa Grains, rinsed 3 cups almond milk 1/2 tsp. vanilla extract

1.

2.

3.

1 tsp. cinnamon 1/4 tsp. allspice Morlife Monk Fruit Powder, to taste

4.

5.

Combine quinoa, almond milk, vanilla extract, cinnamon and allspice in medium saucepan.

Bring to a boil and then place lid on pan and reduce to low heat, cooking until milk absorbs.

Taste for sweetness and adjust to your liking with 1/2-1 tsp. Monk Fruit Powder.

Turn off heat and stir through chia seeds and berries.

Place in a serving bowl and top with extra berries.

1/2 cup Morlife Certified Organic Chia Seeds 1 cup fresh mixed berries

MEDIUM 15 MINUTES

BRE AK FAST

37

CHIA GREEN TEA PUDDING A delicious and filling breakfast to get you moving.

SERVES 1-2

1 Morlife Emperor Green Tea bag ½ cup hot water 2 cups coconut milk ¼ tsp. vanilla extract 2 tbsp. coconut yoghurt 3 tbsp. agave nectar ½ cup Morlife Certified Organic Chia Seeds 1 banana, sliced 1 kiwifruit, peeled & diced 4 strawberries, sliced

The night before Steep Emperor Green tea bag in hot water for 5 minutes then discard the tea bag.

2. Mix coconut milk, vanilla extract, coconut yoghurt, green tea and agave nectar into a bowl and mix well.

3. Add chia seeds and mix well to combine.

Allow it to sit for 5 minutes then chill in the fridge overnight.

1.

In the morning 4. In a mason jar or bowl, line the bottom with banana slices then spoon chia pudding into the glass. Top with kiwi fruit, strawberries, blueberries and goji berries.

1 handful blueberries 1 handful Morlife Goji Berries

MEDIUM 6-8 HOURS (including over-night preparation)

BRE AK FAST

39

BANANA SPLIT WITH A CUP OF GREEN TEA Sorry, no ice cream in sight here!

SERVES 1

2 banana 1 tbsp. almond butter

1.

2.

1 tbsp. hazelnuts, halved 1 tbsp. pumpkin seeds 2 tbsp. shredded coconut 1 Morlife Green Antiox Tea Bag

3.

Slice the bananas lengthwise and place into a glass.

Place almond butter in the middle, on top of the bananas then sprinkle on hazelnuts, pumpkin seeds and shredded coconut.

Steep Green Antiox tea bag in 1 cup hot water for 1-2 minutes, then squeeze in lemon juice. Serve alongside your banana split.

1/2 lemon, juiced

MEDIUM 10 MINUTES

BRE AK FAST

41

MILLET PORRIDGE WITH CARAMELISED NECTARINES There’s nothing like a hearty bowl of porridge, especially when it features nutrient rich millet.

SERVES 2

2/4 cups millet, hulled

1.

2 nectarines, cut in wedges 2 tbsp. maple syrup 2 tbsp. Morlife Coconut Water Powder 1 tsp. cinnamon

2.

3.

1 tsp. vanilla extract 2 1/4 cups water

4.

1/2 tsp. Morlife Certified Organic Chia Seeds

5.

Additional water for soaking

MEDIUM 40 MINUTES

42

BR E A KFAST

Preheat oven to 180°C. Lay nectarine wedges on a lined baking tray. Drizzle maple syrup on all wedges and roast for 15 minutes until the nectarines are soft and golden brown.

Meanwhile, to reduce the bitterness of the millet, cover with water and bring to the boil gently for a few minutes.

Drain millet in a sieve and rinse well. Place millet back into the saucepan and add 2 1/4 cups water, coconut water powder, cinnamon and vanilla.

Cover with lid, bring to the boil, then gently simmer for 20 minutes or until liquid is absorbed.

Add millet porridge to a bowl, top with caramelised nectarines, sprinkle with chia seeds and serve.

ALKALINE FRITTERS WITH AVOCADO DRESSING The ultimate healthy snack filled with the goodness of greens and wholesome ingredients, accompanied with a delicious tangy avocado dressing.

MAKES 8-10

1 cup kale, washed and chopped 1 cup baby spinach, washed

1.

2.

½ cup broccoli, finely chopped 2 medium carrots, grated ½ brown onion, finely diced ½ clove garlic, finely diced ½ cup chickpea flour Pinch salt & pepper 2 tbsp. coconut oil

3.

Combine kale, spinach, broccoli, carrot, onion and garlic in a medium sized bowl.

Add chickpea flour, salt, 1 tbsp. oil and water and mix well.

Mould mixture into small round patties and panfry on medium heat in coconut oil until crispy and brown on the outside.

Dressing 4. Blend avocado, lemon, lime, basil leaves, olive oil and Alkalising Greens® Lemon Lime until smooth.

5. Serve with fritters.

1 tbsp. water Dressing 1 avocado ½ lemon, juiced ½ lime, juiced 5 basil leaves, finely cut 1 tsp. olive oil 1 heaped tsp. Morlife Alkalising Greens® Lemon Lime

MEDIUM 30 MINUTES

BRE AK FAST

45

SPINACH TORTILLAS WITH “BAKED BEANS�

Packed with important macronutrients such as protein and fibre, these make a fantastic start to a busy day.

SERVES 2

2 tbsp. water

1.

2 cloves garlic, crushed 6 cherry tomatoes, halved

2.

400g canned cannellini beans, drained & rinsed

3.

1 handful basil leaves

4.

2 handfuls baby spinach, rinsed Pinch salt & pepper 4 spinach tortillas (see page 207)

5.

6.

Add water, garlic, cherry tomatoes, cannellini beans and spring onions to a pan and fry on medium until mixture softens.

Add the basil and spinach and fry until wilted, season with salt and pepper.

Lay 4 spinach tortillas on a plate, place 2 tbsp. of the baked bean mixture in the centre of each.

Place 2 slices of avocado on top of the bean mixture.

Fold the base of the tortilla up and then roll from one side to close.

Drizzle with a squeeze of fresh lemon juice.

1 avocado, sliced 1/2 lemon

MEDIUM 25 MINUTES

BRE AK FAST

47

SCRAMBLED TURMERIC TOFU WITH MUSHROOMS A delicious vegan twist on the good old scrambled eggs.

SERVES 1

3 large kale leaves, rinsed

1.

3 tbsp. olive oil 125g firm tofu, drained 1 tsp. Morlife Certified Organic Turmeric Powder Pinch salt & pepper

2.

3.

1 garlic clove, crushed 2 tbsp. soy sauce

4.

2 button mushrooms, sliced 5.

Preheat the oven to 180°C and place kale leaves on a lined baking tray. drizzle with 2 tbsp. olive oil, salt, pepper and garlic powder. Cook for 8 minutes or until crisp.

In a medium bowl, crumble the tofu with your hands. Add the turmeric powder, salt & pepper, garlic and soy sauce. Mix well to combine.

Heat a non-stick frying pan over medium heat and add the remaining olive oil. Add the mushrooms and cook for 1 minute.

Add your seasoned scrambled tofu and cook for additional 5 minutes, stirring frequently.

Transfer to a serving plate and serve with kale chips.

EASY 15 MINUTES

BRE AK FAST

49

CORN FRITTERS WITH AVOCADO SALSA Corn is rich in the antioxidant carotenoids, lutein and zeaxanthin.

SERVES 6-8

Corn Fritters 3 corn cobs 1 handful baby spinach, chopped 1 bunch coriander, finely chopped (reserve 1/4 cup for avocado salsa) 3 spring onions, finely sliced 1 cup chickpea flour 1 tsp. baking powder 1 cup water 50mL olive oil Coconut oil, for frying 1/2 tsp. cumin powder Salsa 2 ripe avocados 1 tsp. cumin powder 1/2 lime, jucied Pinch salt & pepper 2 tsp. cumin powder 1/4 cup coriander (from fritters)

HARD 20 MINUTES

50

BR E A KFAST

1.

Heat coconut oil in pan on medium heat.

Slice corn off the cob and slightly sauté the corn kernels for 3-4 minutes until tender but not brown.

3. Add spinach and sauté until wilted.

4. Turn off heat and add the chopped coriander and spring onions to the pan and stir through, tasting to adjust the seasoning.

5. In a bowl, add the flour, baking powder, water and olive oil and mix well until it forms a batter.

6. Add the corn mixture and 1/2 tsp. cumin to the batter and stir well until it is all combined into a lumpy batter mixture.

7. Heat a little coconut oil in a fry pan on medium heat.

8. Ladle 1/3 cup of batter at a time into the pan and cook until the surface is pitted with small holes and the underneath starts to brown.

9. Flip and cook the other side, until slightly brown.

10. Repeat with the corn batter mixture until it is all gone.

11. Place the avocados, cumin powder, ¼ cup of reserved chopped coriander leaves, lime juice and salt and pepper in a bowl. Mash lightly with a fork for a chunky consistency.

12. To serve, place a spoonful of salsa on top of each fritter.

2.

ALKALISING BIRCHER MUESLI Easily digested with soaked grains and seeds.

SERVES 1

1/2 tsp. Morlife Alkalising GreensÂŽ Acai Raspberry 1/4 cup water 1/4 cup Morlife Quinoa Flakes 1 tsp. Morlife Certified Organic Chia Seeds 80mL almond milk 2 tbsp. raw almonds, halved 1 tbsp. pumpkin seeds

The night before 1. Mix Alkalising GreensÂŽ into a 1/4 cup of water, stirring well to combine.

2. Place quinoa flakes, chia seeds, almond milk, and greens mixture in a bowl and allow to soak overnight.

In the morning 3. Top the soaked quinoa flakes with almonds, pumpkin seeds, walnuts, fresh pomegranate seeds and coconut flakes.

3 tbsp. walnuts, roughly chopped 2 tbsp. fresh pomegranate seeds 1 tbsp. coconut flakes

MEDIUM 6-8 HOURS (including over night preparation)

BRE AK FAST

53

AVOCADO BREAKFAST PUDDING Remember: avocado really is a fruit.

SERVES 1

1 ripe avocado

1.

1 tbsp. coconut milk ½ cup mixed berries 1 handful spinach leaves

2.

Blend avocado, coconut milk, mixed berries, spinach and monk fruit powder in a blender (or food processor) until smooth.

Place in a serving bowl and garnish with macadamia nuts and blueberries.

Pinch Morlife Monk Fruit Powder 2 tbsp. macadamia nuts, chopped 2 tbsp. blueberries

MEDIUM 5 MINUTES

BRE AK FAST

55

BUCKWHEAT PANCAKES An energising breakfast, full of fibre and perfect for your sweet tooth.

MAKES 6-8

Pancake batter 1 ripe banana

1.

2.

2/3 cup almond milk 1 tsp. vanilla extract 1 cup buckwheat flour

3.

1 heaped tsp. Morlife Alkalising GreensÂŽ Acai Raspberry 1 tsp. baking powder

4.

1 tsp. cinnamon 1 tbsp. coconut oil Added condiments

5.

In a mixing bowl, purĂŠe the banana, almond milk and vanilla extract with a stick blender.

In a separate large mixing bowl, mix the dry ingredients together. Add the banana/milk mixture into the dry ingredients and stir until combined.

Heat the coconut oil in a pan over medium heat.

Using a ladle, gently scoop approximately 1/3 of a cup of batter into the pan.

Bubbles should form in the batter (approx. after 1 minute), then flip over to the other side and allow to cook for another minute. Ensure that the centre is cooked before removing, if not, reduce the heat and allow to cook for a longer time. Repeat with remaining batter.

Serve with raspberries and yoghurt.

1 cup raspberries 1/2 cup coconut yoghurt Drizzle of honey

MEDIUM 15 MINUTES

BRE AK FAST

57

Lunch A great way to recharge and energize with high nutrient dense foods to avoid feeling sluggish and tired in the afternoon. Enjoy an array of colourful and tasty salads, pastas, soups and more!

61

63

SUPERFOOD SALAD

69

APPLE & POMEGRANATE SALAD

77

VEGGIE PENNE PASTA

85

64

PINEAPPLE SALAD

71

SESAME-LIME CABBAGE SALAD

ANCIENT GRAIN SALAD

72

ALKALINE RAINBOW SALAD

79

80

GREENS MEXICAN QUINOA BOWL

VEGETARIAN SAN CHOY BAU

87

88

ROASTED VEGGIE SKEWERS

CREAMY AVOCADO BROCCOLI SOUP

BROWN LENTIL VEGETABLE SOUP

93

95

96

ALKALISING COCONUT LENTIL SOUP

WHITE BEAN & KALE RAGU

FRESH SUMMER ROLLS

67

WARM BROCCOLINI SALAD

75

CREAMY PESTO PASTA

83

SAVOURY SPINACH FLATCAKE DELIGHTS

91

BROCCOLI & APPLE SALAD

99

MEXI-BAKED SWEET POTATO

LUNC H

59

SUPERFOOD SALAD Enjoy salad all year round by swapping the fresh fruit each season.

SERVES 1

Dressing ½ lime, juiced

1.

2.

3 tbsp. olive oil Pinch salt & pepper

3.

1 tsp. apple cider vinegar 1 clove garlic, crushed 4.

Salad

Combine the dressing ingredients in a small bowl and whisk vigorously.

Place spinach into a large serving bowl and toss with dressing.

Add the rest of the salad ingredients except goji berries and pomegranate seeds and arrange decoratively over the top and between the leaves.

Finish off by scattering over the goji berries and pomegranate seeds.

500g baby spinach, washed 1 bunch flat leaf parsley, roughly chopped 1 cup cherry tomatoes 1 red onion, thinly sliced 3 kiwifruit, quartered 1 cup fresh blueberries 2 tbsp. Morlife Goji Berries 2 tbsp. Morlife Pomegranate Seeds 2 tbsp. pumpkin seeds 2 tbsp. sunflower kernels

EASY 10 MINUTES

LUNC H

61

PINEAPPLE SALAD This stunning tropical salad is high in vitamin C and manganese.

SERVES 1-2

Salad

1.

1 pineapple ½ lebanese cucumber

2.

1 cup baby spinach, washed

3.

1 cup baby watercress, washed ½ cup blueberries 3 tbsp. Morlife Goji Berries 6 mint leaves, finely sliced Dressing

4.

5.

6.

Cut pineapple in half horizontally, to form a boat.

Remove the flesh from the bottom half carefully, then dice the flesh.

Slice and quarter cucumber.

In a bowl, mix the spinach and watercress, then the pineapple, cucumber, blueberries and goji berries.

Place in the centre of the pineapple boat.

To make the dressing, place all ingredients in a food processor and blend until smooth.

Drizzle the pineapple salad with the dressing and sprinkle with mint.

1 cup frozen mango 1/3 cup pineapple, diced (from top part of pineapple) 1 tbsp. honey Pinch salt 1/2 tbsp. coconut oil 1/2 tsp. Morlife Alkalising Greens® Pineapple Coconut

EASY 15 MINUTES

LUNC H

63

ANCIENT GRAIN SALAD Quinoa contains more protein than any other grain.

Although technically, it is a seed!

SERVES 4-6

2 cups Morlife Certified Organic Quinoa Grains 1/2 cup buckwheat

1.

2.

1/4 cup olive oil 2 tbsp. grapefruit juice

3.

1 tsp. honey 1 tsp. dijon mustard 1 tsp. apple cider vinegar Pinch salt & pepper 1 cup rocket leaves, washed 1 bunch dill, torn 1 bunch mint leaves, torn 1 tsp. ground cumin 1 tsp. ground coriander 1 pink grapefruit, peeled, cut into segments 1 avocado, thinly sliced 3 tbsp. sunflower seeds, toasted 1 red onion, thinly sliced 3 tbsp. pine nuts, toasted

HARD 40 MINUTES

64

LU N CH

4.

Cook quinoa and buckwheat as per packet instructions.

Whisk together oil, grapefruit juice, honey, mustard and apple cider vinegar, then season with salt and pepper.

Add quinoa, buckwheat, herbs and spices, rocket and toss to combine. Add grapefruit, segments, avocado, sunflower seeds, onion and pine nuts.

Drizzle with dressing and serve.

WARM BROCCOLINI SALAD Crunchy green goodness in a bowl with the added benefits of vegies and herbs.

SERVES 1

2 bunches broccolini, ends trimmed

1.

1 brown onion, diced 1/4 cup Morlife Dried Cranberries 100g cherry tomatoes, halved 1 lemon, juiced

2.

3.

1 tbsp. olive oil 2 tbsp. fresh parsley

4.

Stir-fry the broccolini and onion together briefly in a frying pan until the broccolini develops a bright green colour. Make sure the florets still have a crunchy texture.

Place the cooked broccolini and onion mix in a bowl with cranberries and cherry tomatoes.

Pour the fresh lemon juice and olive oil over the broccolini mixture and sprinkle with dried herbs, salt and pepper, then toss the salad.

Sprinkle with sliced almonds to serve.

2 tsp. dried oregano & thyme (or mixed herbs) Pinch salt & pepper 2 tbsp. almonds, sliced

MEDIUM 20 MINUTES

LUNC H

67

APPLE & POMEGRANATE SALAD A fresh summer salad for alkalising, antioxidants and digestion.

SERVES 2

Salad

1.

1 1/2 red apples, cored & julienned ½ cup cucumber, deseeded & julienned 1/2 cup orange juice 2 cups baby spinach, washed ½ cup Morlife Pomegranate Seeds or fresh arils

2.

3.

Place julienne apples and cucumber in a bowl with the orange juice and allow to soak for 15 minutes.

Place spinach in a shallow bowl or serving plate.

Top with apples, cucumber, pomegranate seeds, pumpkin seeds and walnuts.

Whisk together dressing ingredients and refrigerate for 15 minutes, then drizzle over the salad. Season with salt and pepper.

¼ cup pumpkin seeds ¼ cup walnuts Dressing 1/3 cup apple cider vinegar 2 tbsp. honey 2 tbsp. coconut sugar 1 tsp. english mustard 2 tsp. olive oil Pinch salt & pepper Optional: 2 tsp. finely grated onions

EASY 30 MINUTES

LUNC H

69

SESAME-LIME CABBAGE SALAD You can’t go wrong with the bright, vibrant colours of fruits and vegetables.

SERVES 4-6

Salad 1 red pepper, thinly sliced 6 cups red cabbage, shredded

1.

2.

3.

Combine salad ingredients in a bowl or glass jar.

In a separate bowl, whisk dressing ingredients together.

Pour dressing on top of salad and serve.

1 medium carrot, grated 2 handfuls fresh coriander, finely chopped Dressing 2 tbsp. tahini 1 tsp. honey 2 tbsp. fresh lime juice 4 tbsp. sesame seeds Pinch salt & pepper

EASY 10 MINUTES

LUNC H

71

ALKALINE RAINBOW SALAD Nature's spectrum of health prompting nutrients and antioxidants.

SERVES 2

1 cup mixed lettuce, washed 1 cup red cabbage, grated 1 medium carrot, grated 1 cucumber, chopped 2 medium beetroot, grated 1/4 cup alfalfa sprouts Dressing 1 lemon, juiced 4 tbsp. olive oil

EASY 10 MINUTES

72

LU N CH

1.

2.

In a large mixing bowl, add all ingredients and mix well.

Top with lemon juice, olive oil, chia seeds and sunflower seeds.

CREAMY PESTO PASTA A yummy, nutrient rich alternative to pasta that is enriched with the goodness of Alkalising Greens®.

SERVES 2

Pesto 1/2 cup pine nuts

1.

2.

2 bunches basil 3 cloves garlic 1/3 cup olive oil

3.

1 tbsp. tahini Pinch salt & pepper 1 heaped tsp. Morlife Alkalising Greens® Lemon Lime

4.

Using a small non-stick pan, gently toast the pine nuts then set half aside.

In a food processor, blend basil, garlic, toasted pinenuts, olive oil, , tahini, salt, pepper and Alkalising Greens®. Ensure ingredients are well combined. Set aside.

Using a veggie slicer or spiralizer, slice zucchini into spaghetti strands then combine veggie pasta with lemon juice, olive oil and salt. Allow to sit for 2-3 minutes to soften the strands, Add the pesto to veggie pasta, then add the pumpkin seeds and spinach. Mix well to combine before serving.

Pasta 3 zucchinis ½ lemon, juiced 1 tsp. olive oil Pinch salt 1/4 cup pumpkin seeds 1 cup spinach

MEDIUM 30 MINUTES

LUNC H

75

VEGGIE PENNE PASTA Spelt is an ancient grain grown in Iran around 6,000 B.C. Spelt pasta has a mild nutty flavour and is a good source of fibre.

SERVES 2-4

2 cups spelt penne pasta ½ cup cherry tomatoes, halved

1.

2.

3 cloves garlic, crushed ½ red onion, chopped

3.

¾ cup broccolini 1 bunch asparagus

4.

Cook pasta in boiling water with salt and 1 tbsp. olive oil.

Sauté cherry tomatoes, garlic, red onion, broccolini and asparagus with remaining olive oil until just tender.

When pasta is al dente, drain and mix into sautéed vegetables.

Season with salt, pepper and feta and serve.

2 tbsp. olive oil Pinch salt & pepper 2 tbsp. goats feta, crumbled

MEDIUM 25 MINUTES

LUNC H

77

GREENS MEXICAN QUINOA BOWL A delicious burst of Mexican flavours featuring Morlife’s Quinoa Grains, fresh vegetables, herbs and spices.

SERVES 2-3

1 brown onion, diced 1 clove garlic, crushed 1 tsp. cumin powder

1.

2.

3.

1 tsp. dried oregano 1 handful fresh coriander, finely cut

4.

Cook Quinoa according to packet instructions.

In a saucepan, sauté onion, garlic, cumin and oregano in oil until browned.

Add tomato and kale powder and stir until tomato is warmed.

Serve tomato mixture with kale, cooked quinoa, red onion, coriander and lime wedges.

1 tbsp. olive oil 1 tomato, diced ½ tsp. Morlife Certified Organic Kale Powder 3/4 cup Morlife Certified Organic Quinoa Grains 1 bunch kale, roughly chopped 1/2 red onion, thinly sliced 3 limes, cut into wedges

MEDIUM 35 MINUTES

LUNC H

79

VEGETARIAN SAN CHOY BAU Make it on-the-go-friendly by putting it in a spinach wrap instead.

SERVES 2-4

2 tbsp. olive oil

1.

1 brown onion, diced 1 cm piece ginger, diced

2.

2 cloves garlic, diced 1 cup red lentils, rinsed

3.

230g canned water chestnuts, diced

4.

1 medium carrot, diced 10 whole fresh shiitake mushrooms, diced* 1 1/4 cups vegetable stock** 3 stalks spring onions, thinly sliced 1/4 cup soy sauce 1 cup bean sprouts

5.

6.

In a large saucepan on medium heat, add olive oil, onion, ginger and garlic. SautĂŠ until fragrant and translucent.

Add the lentils, water chestnuts, carrot, shiitake mushrooms and stock and simmer, covered, for 15 minutes, stirring occasionally.

Add 2 spring onions, 1 cup bean sprouts and soy sauce in the last 5 minutes.

Take the whole iceberg lettuce and remove any extra leaves from the outside. Remove the core and run cold water down the centre of the lettuce and allow to sit for a minute. The water will gently separates the leaves.

Carefully peel off lettuce leaves one at a time and trim if desired.

Serve the mixture inside the lettuce leaves with and top with a pinch of crushed peanuts, spring onion, red chilli, coriander leaves and a handful of bean sprouts.

1 iceberg lettuce 1 handful peanuts, crushed ½ red chilli, thinly sliced 1 handful coriander leaves 1 handful bean sprouts

80

MEDIUM

* If using dried mushrooms, rehydrate them by soaking in boiled water for 15 minutes.

25 MINUTES

** Replace 1/4 cup of stock with soaking water for some extra nutrient punch.

LU N CH

SAVOURY SPINACH FLATCAKE DELIGHTS An alkalising twist on an open sandwich, with no bread in sight.

SERVES 2

Flatcakes 8 cups baby spinach, rinsed 1 cup Morlife Certified Organic Quinoa Flour

1.

2.

3.

Pinch Salt ½ tsp. Morlife Alkalising Greens® Lemon Lime 4 tbsp. water Toppings

4.

5.

6.

7.

1 avocado, sliced

8.

1 handful baby spinach, rinsed

9.

2 tbsp. Maca hummus (see page 209)

In a saucepan, add spinach and bring to the boil.

Allow to it to wilt for 5 minutes.

In a medium bowl, whisk together quinoa flour, salt and Alkalising Greens®.

Add the wilted spinach and water and combine until a dough mixture forms.

Roll the dough into 4 balls and chill in the fridge for 30 minutes.

Heat a non-stick saucepan over medium heat.

Flatten each ball between parchment paper.

Cook the flatcake for 1-2 minutes, on each side or until browned.

Allow to cool for at least 10 minutes.

Layer with your favourite combination of toppings, see our topping suggestions for ideas.

1 handful pistachios 2 tbsp. goats feta, crumbled 2 sprigs coriander

MEDIUM 45 MINUTES (including set time)

LUNC H

83

ROASTED VEGGIE SKEWERS Goal: Eat two foods from each colour group daily.

SERVES 4

1 packet wooden skewers 1 zucchini, sliced

1.

2.

1 red capsicum 1 yellow capsicum

3.

1 green capsicum 1 cup fresh mushrooms 1 sweet potato

4.

Olive oil cooking spray Mixed dried herbs

5.

Preheat oven to 180°C. Soak wooden skewers in cold water for a few minutes to prevent them from burning (alternatively use metal) with no soaking required.

Chop vegetables into roughly 3cm pieces, and then thread onto the skewers. Gently spray them with olive oil and sprinkle with salt, pepper and mixed herbs.

Place in the oven and roast for 10 minutes on one side, then flip and roast for another 10 minutes.

Serve.

Pinch salt & pepper

EASY 25 MINUTES

LUNC H

85

CREAMY AVOCADO BROCCOLI SOUP By keeping the heat low, you preserve more of the natural vitamins.

SERVES 2

2 cups vegetable stock 1 bunch broccoli, chopped 1 avocado, chopped

1.

2.

3.

1 brown onion, chopped 1 stalk celery, chopped 1 handful basil leaves 1 handful coriander leaves

4.

5.

Heat the vegetable stock (do not boil).

Add broccoli, avocado and onion and warm for several minutes.

Pour the mixture into a blender and add celery, basil, coriander, mint leaves and blend until the soup is creamy.

Season with salt and pepper and serve warm.

Serve with a side of Gluten Free Chia & Pumpkin Seed Bread (see page 211).

1 handful mint leaves Pinch salt & pepper

EASY 15 MINUTES

LUNC H

87

BROWN LENTIL VEGETABLE SOUP Lentils are particularly rich in dietary fibre, protein, folate and iron.

SERVES 4

1 tbsp. olive oil

1.

2 cloves garlic, crushed 1 brown onion, diced 1 medium carrot, peeled & diced 1 zucchini, diced

2.

3.

3 stems broccolini, cut 1 cm pieces 400g canned diced tomatoes 400g canned brown lentils, rinsed 2 cups vegetable stock 1 sprig parsley, chopped Pinch thyme Pinch salt & pepper

MEDIUM 30 MINUTES

88

LU N CH

4.

Heat oil in a large saucepan over medium heat.

Add garlic, onion, carrots, zucchini and broccolini.

Cook, stirring occasionally for 10 minutes until vegetables begin to soften – do not overcook.

Add tomatoes and stock to pan. Cover and bring to boil.

Add lentils and cook for another 5 minutes or until heated through. Sprinkle with parsley, thyme and salt and pepper.

Serve with a slice of Gluten Free Chia & Pumpkin Seed Bread (see page 211).

BROCCOLI & APPLE SALAD This creamy salad is full of antioxidants, calcium and protein.

SERVES 2

Salad

1.

1 1/2 cups broccoli florets 1 medium carrot, diced 2 red apples, diced

2.

3.

1 handful cabbage, shredded 1/3 cup Morlife Dried Cranberries 3 tbsp. Morlife Goji Berries

4.

Blanch broccoli for 1 minute in boiling water, put in a colander and drain well. Repeat process for the carrot but extend time if still too hard.

Place cabbage, broccoli, carrot, apple and dried fruits in a bowl.

Process dressing ingredients in the blender until smooth.

Add the dressing to the salad mixture and toss well to combine. Serve immediately or chill in the refrigerator until ready to serve.

Optional: Âź cup walnuts, toasted and chopped Dressing 3 tbsp. honey 1 avocado 3 tbsp. almond milk 2 tbsp. olive oil 1 tbsp. Morlife Certified Organic Chia Seeds Pinch salt & pepper

EASY 20 MINUTES

LUNC H

91

ALKALISING COCONUT LENTIL SOUP This alkalising lentil soup will warm you up and leave you pleasantly satisfied.

SERVES 4

1 tbsp. coconut oil

1.

1 brown onion, chopped finely 3 cloves garlic, crushed 1 tbsp. ginger, minced 2 tbsp. tomato paste

2.

3.

2 tbsp. curry powder ½ tsp. chilli flakes 4 cups vegetable stock 400mL can coconut milk

4.

In a large pot, heat the coconut oil over medium heat and fry the onion, garlic and ginger until the onion is translucent, without browning, for a couple of minutes.

Add the tomato paste, curry powder, and chilli flakes and cook for another minute.

Add the vegetable stock, coconut milk, diced tomatoes and lentils. Cover and bring to a boil, then simmer on low heat for 20 minutes, until the lentils are very tender. Season with salt and pepper.

Stir in spinach and serve.

400g canned diced tomatoes 1 ½ cups dry red lentils Pinch salt & pepper 3 handfuls baby spinach, washed

MEDIUM 40 MINUTES

LUNC H

93

WHITE BEAN & KALE RAGU Full of juicy flavour and a source of protein from the beans.

SERVES 4

3 tbsp. olive oil

1.

1 bay leaf 2 cloves garlic, smashed and roughly chopped 1/4 tsp. crushed chilli

2.

1 red onion, sliced 680g kale, sliced Pinch salt & pepper

3.

Heat 2 tbsp. olive oil over medium heat, in a large saucepan. When it is hot, add the bay leaf, garlic, crushed chilli and red onion. Cook until the onion begins to wilt and the garlic begins to turn golden around the edges, 3 to 4 minutes.

Add the kale, salt and pepper, and cook for another 2 minutes. Then add the white beans, tomatoes, and stock. Cover, and cook until the kale is wilted and cooked through, about 15 minutes.

Transfer the ragu to a serving dish, and drizzle with 1 tbsp. olive oil. Serve hot.

3 1/2 cups white beans, cooked 1 cup canned diced tomatoes 1/2 cup vegetable stock

MEDIUM 25 MINUTES

LUNC H

95

FRESH SUMMER ROLLS Deliciously fresh bursting with nutritious vegies and herbs.

MAKES 8

1 medium carrot ½ lebanese cucumber 2 cloves garlic, diced

1.

2.

3.

250g firm tofu, drained & sliced 2 large mushrooms

4.

2 tbsp. olive oil Pinch salt & pepper

5.

½ packet rice vermicelli noodles 5 mint leaves 5 coriander leaves 1 cup mixed greens, washed 8 16cm rice paper sheets Dipping sauce 1 tbsp. fish sauce 1 ¼ cups water 2 tbsp. vinegar 2 tsp. lime juice 1 clove garlic, crushed 1 red chilli, chopped 1 medium carrot, grated

MEDIUM 20 MINUTES

96

LU N CH

6.

Cut cucumber and carrot into strips.

In a saucepan, sauté garlic, tofu and mushroom in 1 tbsp. oil with salt and pepper. Set aside.

Cook rice vermicelli as per instructions on packet, drain and drizzle with 1 tbsp. oil and mix in salt and pepper.

Using warm water in a bowl, wet one sheet of rice paper and place on a moist tea towel.

Wait until soft and pliable.

Spread a portion of each filling on one end of the rice paper. Fold bottom edge over the fillings then fold in both sides and roll.

For the dipping sauce, mix all ingredients together and place in a small dish.

MEXI-BAKED SWEET POTATO A fun and exciting meal that is perfect for when you have friends over.

SERVES 2-4

Salsa

Baked Sweet Potato 2 sweet potatoes

1 tbsp. olive oil.

¼ cup fresh coriander, torn

½ brown onion, diced

1 clove garlic, crushed

2 tomatoes, diced

1 medium carrot, diced

½ red capsicum, diced

1 avocado, sliced

1/2 tsp. cumin powder

1 cup kale, roughly chopped

½ lime, juiced

2 heaped tsp. smoked paprika

4 brussel sprouts, sliced

½ tsp. Morlife Alkalising Greens® Lemon Lime

½ tsp. cinnamon Pinch salt & pepper

Optional: Add more spices to suit your taste.

1 tbsp. olive oil Pinch salt & pepper

Squeeze of lime juice

1.

2.

3.

4.

5.

6.

Preheat oven to 200°C. Cut sweet potatoes length ways and place in a microwave dish and steam for 10-15 minutes until soft (or alternatively bake for approximately 40 minutes, until soft). Allow to cool slightly and scoop out center part and collect the sweet potato in a bowl.

Make a boat shape with the skins and place the skins on a lined oven tray and bake for 10 minutes.

In a fry pan, sauté onion, carrot, garlic and capsicum for 15 minutes with cumin, salt and pepper. Add sweet potato and sauté for 5 minutes, add sprouts and kale and sauté for another 5 minutes.

Combine all ingredients for the salsa. Add salt and pepper.

Remove sweet potato from oven, fill with hot cooked vegetables and top with salsa to serve.

MEDIUM 45 MINUTES

LUNC H

99

Snacks An ideal way for topping up your alkalising food intake whilst providing nutrients for a natural energy lift.

Making your own snacks will also keep you away from the many junk food options available.

103

ALKALINE LETTUCE WRAPS

111

SAVOURY QUINOA BITES

119

TURMERIC ROASTED WHOLE CAULIFLOWER

127

CORIANDER & KALE DIP

105

CUCUMBER EDAMAME ROLLS

113

STEAMED KALE WITH DILL SAUCE

121

GREEN TEA FLOURLESS MUFFINS

129

LEEK & ASPARAGUS SOUP

106

ALKALISING POPS

114

109

TURMERIC CHILLI GREENS

117

ALKALISING DUKKAH

122

MANGO & COCONUT TRUFFLES

130

PINEAPPLE SALSA

KALE CHIPS

125

CACAO SWEET KALE BALLS

133

ZESTY VEGGIE MULTIGRAIN CRACKERS

SNACKS

1 01

ALKALINE LETTUCE WRAPS Simplicity + healthy + tasty.

MAKES 6

3 ripe avocados

1.

½ tsp. Morlife Alkalising Greens® Lemon Lime

2.

2 ripe tomatoes, diced

3.

½ red onion, diced ½ bunch fresh coriander, chopped 1 lemon, juiced Pinch salt & pepper

4.

5.

In a bowl, mash the avocados and mix in the Alkalising Greens® Add the tomatoes, onion and coriander (plus chilli if you want it hot).

Add the lemon juice to the mixture and season with salt and pepper.

Wash the lettuce leaves and pat dry using paper towels.

Place avocado mixture in each of the leaves and fold as you would fold a wrap.

6 large romaine lettuce leaves (alternatively use iceberg) Optional: ½ fresh chilli

EASY 20 MINUTES

SNAC KS

1 03

CUCUMBER EDAMAME ROLLS A delightful snack with the tasty crunch of almonds.

SERVES 6

1 bag frozen edamame beans 2 continental cucumbers 2 tbsp. olive oil 3 cloves garlic, crushed 1 handful raw almonds, chopped Pinch salt 2 tbsp. water 1 tsp. dried basil

1.

Remove the edamame beans from the freezer and allow the bag to defrost for 20 minutes.

2. Thinly slice the cucumbers longways on a mandoline blade at a 2 mm thick setting. (You can use a vegetable peeler if you do not have a mandoline).

3. Lay the cucumbers on top of a paper towel.

4. Shell the defrosted edamame beans until you have 1 cup of shelled beans.

5. In a small pan, heat 1 tbsp. olive oil and add the garlic, fry for 1 minute.

6. Add the almonds, edamame beans, basil and salt. Stir fry for a couple of minutes.

7. Remove from the heat and allow to cool.

8. Place the bean mixture in a food processor and blend (adding water as needed) until creamy (or coarser depending on your preference).

9. Place 1-2 teaspoons of mixture at one end of a cucumber strip and roll up. Secure with a toothpick. Repeat with remaining strips.

10. If not serving immediately, chill until ready to serve.

MEDIUM 45 MINUTES

SNAC KS

1 05

ALKALISING POPS A delicious, refreshing, summer treat bursting with the goodness of fresh fruit.

MAKES 6

½ mango

1.

2 passionfruit 3 strawberries 1 kiwifruit

2.

3.

1 heaped tsp. Morlife Alkalising Greens® Pineapple Coconut 500mL coconut water 2 sprigs mint

4.

5.

Chop mango into small cubes, slice strawberries and kiwifruit, and remove the pulp from the passionfruit.

Mix the Alkalising Greens® with 500mL of coconut water.

Place fruit and mint leaves in popsicle moulds and pour in Alkalising Greens® coconut water mixture.

Freeze in popsicle mould for at least 3 hours.

Take out and enjoy for your next summer treat!

EASY 3 HOURS 15 MINUTES (including set time)

106

SN ACK S

TURMERIC CHILLI GREENS The perfect green side full of flavour and spice.

SERVES 2

½ tsp. coconut oil 1 clove garlic, finely sliced

1.

2.

1 cm piece ginger, grated 1 red chilli, finely sliced

3.

Heat coconut oil in a fry pan over medium heat and briefly sauté garlic and ginger.

Add remaining ingredients and cook on low heat until greens brighten in colour.

Serve and enjoy.

½ tsp. Morlife Certified Organic Turmeric Powder 1 bunch broccolini 1 handful green beans

EASY 15 MINUTES

SNAC KS

1 09

SAVOURY QUINOA BITES The perfect satisfying snack to keep you fuller for longer.

MAKES 9

½ cup Morlife Certified Organic Quinoa Grains ½ tsp. Morlife Alkalising Greens® Lemon Lime 4 eggs

1.

2.

3.

4.

½ red onion, sliced ½ zucchini, diced 1 stalk celery, diced 1 red capsicum, diced 3 button mushrooms, chopped 1/3 cup goats feta, crumbled ½ cup coriander, roughly chopped Pinch salt & pepper 3 tbsp. olive oil (for greasing)

5.

6.

Preheat oven to 180°C. Cook Quinoa according to the packet instructions, then allow to cool slightly.

Place all ingredients in a bowl and mix well to combine.

Grease a muffin tray with olive oil and gently spoon in the mixture, filling just to the top.

Place in the oven and bake for 15 minutes or until golden brown.

Allow to cool slightly before serving.

Notes: · The sky is the limit with vegetable combinations, try choosing your own, we suggest things like broccoli, carrot, peas, corn, spinach, tomato, pumpkin (grated), sweet potato (grated), asparagus and leek. · Make it a frittata meal instead - double the egg, feta and vegetable amounts, and bake it in a greased baking dish for approximately 35 minutes, or until firm to touch.

MEDIUM 45 MINUTES

SNAC KS

111

STEAMED KALE WITH DILL SAUCE The perfect all green nutritious snack.

SERVES 4

1 cup raw cashews ½ cup raw pumpkin seeds

1.

2.

½ cup water ½ cup almond milk

3.

Steam the kale then drain and cover to keep warm.

Place all other ingredients in a high-speed blender or food processor and blend until the sauce is very creamy and slightly warm.

Pour sauce over the kale, mix together and serve.

1 lemon, juiced 1 handful fresh dill, chopped 1 clove garlic, crushed 1 tsp. honey Pinch salt & pepper 4 cups kale, washed & chopped

EASY 25 MINUTES

SNAC KS

113

ALKALISING DUKKAH Spice up your day with an alkalising twist on the traditional Egyptian Dukkah.

SERVES 8

Dukka

1.

2 tbsp. coriander seeds 2 tbsp. cumin seeds

2.

½ cup millet 1/3 cup sesame seeds ½ cup almonds, chopped ¼ cup Morlife Certified Organic Chia Seeds

3.

4.

Pinch salt & pepper 1 heaped tsp. Morlife Alkalising Greens® Lemon Lime Dipping oil 1/3 cup avocado oil 1 tbsp. olive oil

EASY 15 MINUTES

114

SN ACK S

5.

6.

In a dry skillet, lightly toast the coriander seeds just until fragrant and immediately transfer to a spice mill and allow to cool.

In the same skillet, toast the cumin seeds just until fragrant and transfer to the spice mill. Allow to cool. When the spices have cooled, grind and add to a bowl.

Toast millet and sesame seeds in the same skillet until golden brown. Be careful not to overcook.

Once cooled, add to ground seeds.

Toast almonds in the same skillet until lightly browned, allow to cool, and add to bowl.

Add all remaining ingredients, except dipping oils, to the same bowl.

In a small dish, mix the oils together and serve with Gluten Free Chia & Pumpkin Seed Bread (see page 211).

KALE CHIPS Once you try kale chips, you won’t go back!

SERVES 2-4

Olive oil spray 1 bunch kale leaves

1.

2.

1 tbsp. italian herbs mix Pinch salt & pepper

3.

4.

Preheat oven to 180°C. Rinse kale leaves and pat dry with a paper towel.

Slice leaves to about 4 cm lengthwise then lay one layer of leaves on a lined baking tray.

Gently spray olive oil across the surface of the leaves then sprinkle on the Italian herbs and salt and pepper.

Place in the oven and bake for 10-12 minutes, keep an eye on them to ensure they don’t burn.

EASY 15 MINUTES

SNAC KS

117

TURMERIC ROASTED WHOLE CAULIFLOWER In need of a delicious vegan alternative for roasted turkey?

Wow your guests with this whole roasted cauliflower with a spicy touch of turmeric and cumin.

SERVES 5

1 ½ tbsp. Morlife Certified Organic Turmeric Powder

1.

2.

1 tsp. cumin powder Pinch salt

3.

½ cup olive oil 1 whole cauliflower, leaves removed 1 whole garlic 4.

Dressing ½ lemon, juiced 1 tsp. seeded mustard

5.

Preheat oven to 200°C. Mix together turmeric, cumin, salt and whisk into olive oil. Using a pastry brush, cover whole cauliflower with the turmeric oil.

Bake in oven in a dish with a lid (or cover with foil), placing the whole garlic in the bottom of the dish. Bake covered for 30 minutes, remove cover and bake for another 45 minutes or until golden brown and easily pierced with a knife.

Meanwhile, mix dressing ingredients and chop coriander.

Serve cauliflower whole topped with dressing drizzled over and a sprinkle of freshly chopped coriander.

1 tbsp. tahini 1 tsp. maple syrup 1 handful fresh coriander

MEDIUM 1 HOUR 20 MINUTES

SNAC KS

119

GREEN TEA FLOURLESS MUFFINS The perfect sweet snack with the subtle berry flavour from Alkalising Greens®.

SERVES 6-8

2 cups almond flour Pinch salt ½ tsp. baking soda

1.

2.

3.

2 tbsp. green tea powder 1/2 tsp. Morlife Alkalising Greens® Acai Raspberry

4.

5.

2 eggs

6.

¼ cup honey

7.

¼ cup coconut oil

Preheat oven to 175°C. Place dry ingredients in a bowl and mix well to combine.

In a separate bowl, combine eggs, honey and coconut oil.

Make a well in the centre of the dry ingredients and add the wet mixture.

Mix ingredients well until all combined.

Spoon into lined (or non-stick) mini muffin tins.

Bake for 25 minutes or until a knife comes out clean.

MEDIUM 35 MINUTES

SNAC KS

1 21

MANGO & COCONUT TRUFFLES Yummy, fruity truffles with the benefits of Alkalising Greens®.

MAKES 15-20

1 cup mango, frozen (slightly thawed) 1 tbsp. almond butter 1 heaped tsp. Morlife Alkalising Greens® Pineapple Coconut 2 tbsp. Morlife Certified Organic Chia Seeds 1 tbsp. honey 1/2 cup almond flour 3 tbsp. desiccated coconut (plus extra for rolling) 2 tbsp. coconut oil ¼ cup Morlife Coconut Water Powder Pinch salt

MEDIUM 30 MINUTES

122

SN ACK S

1.

2.

3.

In a food processor, blend all ingredients until combined well.

Refrigerate mixture for 20 minutes and then form into small balls.

Roll balls through coconut and store in the fridge until serving.

Note: LSA is the ground meal of linseeds, sunflower seeds and almonds, which can be found in supermarkets and health food stores.

CACAO SWEET KALE BALLS A burst of sweet cacao goodness with the benefits of Alkalising Greens®.

MAKES 10-12

1 cup medjool dates, pitted ½ cup Morlife Goji Berries

1.

2.

¼ cup almond butter

3.

1 banana

4.

¼ cup LSA mixture 2 tbsp. Morlife Certified Organic Chia Seeds

5.

6.

Mix all ingredients in a food processor, except for the coconut.

Blitz until the kale is fully blended.

Roll into small balls.

Roll each ball in the coconut to coat.

Place them on a lined tray and refrigerate for 1 hour to set.

Keep leftovers refrigerated in a sealed container for up to one week.

2 tbsp. Morlife Certified Organic Cacao Powder 1 heaped tsp. Morlife Alkalising Greens® Pineapple Coconut 1 tbsp. cinnamon ¾ cup baby kale leaves, roughly chopped ½ cup desiccated coconut

MEDIUM 1 HOUR 20 MINUTES (including set time)

SNAC KS

1 25

CORIANDER & KALE DIP A refreshing, rustic, green, gluten free dip, ready to be eaten with your favourite crackers.

SERVES 2-4

1 cup fresh coriander leaves 1 green chilli ½ cm piece ginger

1.

2.

Combine all ingredients besides mint in a blender and process until smooth with a slight texture.

Place in a small bowl and serve with multigrain crackers (see page 215).

Pinch salt & pepper 1 tbsp. lemon juice ¼ cup water ¼ tsp. Morlife Certified Organic Turmeric Powder 1 tsp. Morlife Certified Organic Kale Powder ¼ cup fresh mint ¾ cup almonds

EASY 10 MINUTES

SNAC KS

1 27

LEEK & ASPARAGUS SOUP A light, nutritious soup with the goodness of greens.

SERVES 4

1 bunch asparagus

1.

1 leek, sliced 2 tbsp. olive oil 2 cups vegetable stock

2.

1/3 cup coconut cream Pinch salt & pepper 1 lemon, juiced

3.

4.

Wash the asparagus and chop off the woody ends of the stems. Cut off the asparagus tips and keep to one side, as you will need to use them later on. Chop up the asparagus stalks.

Add oil into a large saucepan and gently fry the leeks for about 10-15 minutes until they start to soften. Add the stock, coconut cream and chopped up asparagus stalks and simmer with a lid on for about 25 minutes.

Remove the soup from the heat and blend in a food processor or with a hand-held blender.

Season with salt and pepper, add the asparagus tips and bring the soup back to the boil. Cook the soup on a very low heat for another 5 minutes until the tips have softened. Add fresh lemon juice.

MEDIUM 45 MINUTES

SNAC KS

1 29

PINEAPPLE SALSA The perfect pineapple salsa that is great for summer BBQs.

SERVES 2

1 ½ cup fresh pineapple, diced 1 avocado, diced 1 lime, juiced 1 shallot, finely diced 2 tomatoes, diced ½ cup fresh parsley, chopped Salt 1 red chilli, seeds removed & finely diced 1 heaped tsp. Morlife Alkalising Greens® Pineapple Coconut

EASY 10 MINUTES

130

SN ACK S

1.

Combine all ingredients together in a bowl and serve.

ZESTY VEGGIE MULTIGRAIN CRACKERS A perfect midweek brainfood with Omega-3 and 6 rich food.

MAKES 6

1 avocado, mashed

1.

3 tbsp. Morlife Certified Organic Chia Seeds

2.

½ lemon, juiced Pinch salt & pepper

3.

In a small bowl, combine avocado, chia seeds and lemon juice. Add salt and pepper to taste.

Spread a generous amount of avocado mixture on each cracker and layer with spinach leaves and cucumber slices.

Top with walnuts and pumpkin seeds.

6 pieces multigrain crackers (see page 215) ½ cucumber, sliced ½ cup walnuts, chopped 1/3 cup pumpkin seeds 1 handful spinach leaves

MEDIUM 10 MINUTES

SNAC KS

1 33

Dinner Keep on track with these healthy meals that don’t compromise on taste. Packed with vegetables and alkalising foods to keep you healthy from the inside out.

137

139

MEXICAN TORTILLAS

145

ALKALISING STIR FRY

155

ALKALINE MALAYSIAN LAKSA

163

FRAGRANT PHO NOODLE BOWL

140

GREEK SWEET POTATO SALAD

147

BOK CHOY & TOFU

143

THAI BEEF SALAD

150

VEGETARIAN LASAGNE

ROLLED FISH WITH ASPARAGUS & CARROT

152

VEGETABLE CURRY

157

159

160

PRAWN THAI GREEN CURRY

ROASTED SALMON WITH KALE & CABBAGE

PORTOBELLO MUSHROOM WITH POACHED EGG

165

167

168

STEAMED BROCCOLI & CAULIFLOWER WITH TAHINI DRESSING

BUCKWHEAT NOODLE WITH MIXED MUSHROOM & BOK CHOY

VEGETABLE STACK

DINN ER

1 35

MEXICAN TORTILLAS Packed full of Mexican flavour with an extra green boost.

SERVES 2-4

Mexican beans

Salsa

1 tbsp. olive oil

400g canned diced tomatoes

400g canned mixed beans, drained & rinsed

1 tsp. garlic powder

1 cup canned corn, drained & rinsed 1 clove garlic, minced 2 tsp. sweet paprika Pinch salt & pepper 4 cups baby spinach, rinsed

1 tsp. chilli powder 1 tsp. coconut sugar Pinch salt 1 tsp. olive oil 4 spinach tortillas (see page 207) Topping 1 bunch coriander leaves, chopped 1/3 cup natural coconut yoghurt

1.

2.

3.

4.

5.

6.

Over medium heat, add 1 tbsp. olive oil a saucepan.

SautĂŠ beans and corn with garlic, sweet paprika, salt and pepper for 2 minutes.

Add the baby spinach and stir well until wilted.

Meanwhile, in a different saucepan, over medium heat, combine diced tomatoes, garlic powder, chilli powder, coconut sugar, salt and 1 tsp. olive oil. Simmer for 5 minutes, stirring regularly.

Divide bean mixture evenly among tortillas and top with salsa mixture.

Garnish with coriander leaves and coconut yoghurt to taste.

Optional: Add more spices to suit your taste.

MEDIUM 25 MINUTES

DINN ER

1 37

GREEK SWEET POTATO SALAD Vibrant, healthy and deliciously tasty, this is not just your ordinary salad.

SERVES 2-3

½ cup red capsicum, chopped

1.

½ cup green capsicum, chopped ½ cup yellow capsicum, chopped

2.

1 zucchini, chopped 1/2 red onion, sliced

3.

100g sweet potato, sliced ½ tsp. olive oil

4.

5.

Pinch salt & pepper 1 tbsp. dried oregano 3 kale leaves, chopped

6.

7.

Preheat oven to 180°C. Place the capsicums, zucchini, onion and sweet potato on a lined baking tray.

Drizzle the olive oil over the vegetables and sprinkle the oregano, salt and pepper and bake in the oven for 15 minutes or until golden brown.

Mixed the chopped kale, tomato, goats cheese, basil and mint in a large bowl.

Cook the buckwheat following packet instructions.

Combine all ingredients together in a large bowl, tossing to ensure it is incorporated well.

Combine dressing ingredients in a bowl.

Drizzle the dressing over the salad and serve warm.

4 cherry tomatoes, halved 1/2 cup goats cheese mozzarella, sliced ¼ cup fresh basil leaves, chopped ¼ cup fresh mint leaves, chopped ½ cup buckwheat Dressing ½ lemon, juiced 1 tbsp. olive oil Pinch salt

MEDIUM 30 MINUTES

DINN ER

1 39

THAI BEEF SALAD An infusion of Thai flavours, perfect for a summer's nights meal.

SERVES 4

200g mixed salad leaves or spinach leaves 1/2 cucumber, thinly sliced 1 medium carrot, julienned ½ red capsicum, julienned 1 packet of cherry tomatoes, halved 1 red onion, finely sliced

1 tbsp. fish sauce 2 tsp. sesame oil 1 tsp. soy sauce 1/2 cm piece ginger, finely grated 1 clove garlic, crushed 1 chilli, deseeded and finely sliced

1 handful bean sprouts

200g sandwich steak (or thin cut of beef), thinly sliced

1 bunch coriander leaves

1 tsp. coconut oil

1 bunch mint leaves

1 tbsp. toasted sesame seeds

1 bunch basil leaves

60g macadamia nuts, crushed

1 lime, juiced 1 tbsp. coconut sugar 1.

2.

3.

4.

5.

Arrange the salad leaves on a large platter or 4 individual plates.

Top with the cucumber, carrot, capsicum, cherry tomatoes, red onion, bean sprouts, coriander, mint and basil.

Combine lime juice, coconut sugar, fish sauce, sesame oil, soy sauce, ginger, garlic and chilli in a jar and mix well.

Heat a saucepan with coconut oil. Cook steak strips for about 1-2 minutes, or until your beef is cooked to your preference.

Arrange steak over the salad. Top with sesame seeds and macadamia nuts then drizzle the dressing over the top.

EASY 15 MINUTES

140

DINNER

ROLLED FISH WITH ASPARAGUS & CARROT The perfect , nutritious, balanced protein dinner with the goodness of Alkalising Greens®.

SERVES 4

Pesto

1.

1/4 cup pine nuts 2 cups fresh basil leaves

2.

1/2 tsp. Morlife Alkalising Greens® Lemon Lime

3.

2 cloves garlic, peeled and halved 5 tbsp. olive oil

4.

1/2 lemon, juiced Pinch salt

5.

Fish preparation Four skinless gray sole or flounder fillets

6.

3 tbsp. olive oil Pinch salt & pepper 2 tbsp. lemon juice

7.

Combine all the pesto ingredients into a food processor and process until well combined and slightly smooth. Set aside.

Brush each fish fillet with olive oil and season with a sprinkle of salt, pepper and lemon juice.

Place carrot and asparagus in a pan on medium heat with ¼ cup water and 1 tbsp. olive oil and stir-fry for 1-2 minutes.

Arrange fish fillets on a chopping board or flat surface, place between 2 paper towels. Press down and flatten to remove excess water.

Lay ¼ of carrots and asparagus sticks across 1 fillet and wrap fish around them to make a bundle. Secure with toothpicks. Repeat process with remaining fillets.

Heat a griddle, over medium heat. Add 1 tbsp. olive oil and 6 tbsp. water, then add fish bundles, seam side down. Cook for 2-3 minutes or until cooked through.

Serve with pesto.

1 large carrot, thinly sliced 3 asparagus, halved 1/4 cup & 6 tbsp. water

HARD 25 MINUTES

DINN ER

1 43

ALKALISING STIR FRY Who doesn’t love a stir fry?

Especially one as colourful and tasty as this.

SERVES 4

1 tbsp. olive oil

1.

1 brown onion, sliced 200g firm tofu, sliced 2 medium carrots, sliced

2.

3.

Heat oilve oil in a wok or non-stick frypan and stir fry onion, tofu and carrot over high heat for 2-3 minutes.

Add capsicum, cabbage, broccoli and snow peas and stir fry until just tender.

Stir in chilli and sprinkle with sesame oil.

Serve with cashews and coriander.

2 capsicums, seeds removed and sliced

4.

125g red cabbage, finely sliced

Optional: Serve with steamed rice.

200g broccoli florets 125g snow peas 1 tbsp. chilli flakes 1 tsp. sesame oil 1 cup roasted cashews 1 bunch fresh coriander

MEDIUM 20 MINUTES

DINN ER

1 45

BOK CHOY & TOFU A balanced protein meal with the benefits of greens is always a perfect healthy mix.

SERVES 4

1 tbsp. olive oil ½ tbsp. sesame oil 2 cloves garlic, crushed

1.

2.

3.

200g firm tofu, sliced 2 bunches bok choy 1 tbsp. soy sauce

4.

5.

Add olive and sesame oil in a pan on medium heat.

Slightly brown garlic and tofu. Add bok choy.

Add soy sauce, chilli flakes and pepper as bok choy starts to wilt.

Remove from heat and add kale and a sprinkle of sesame seeds.

Serve.

1 tsp. chilli flakes Pinch pepper 1 cup kale leaves 1 tbsp. toasted sesame seeds

EASY 15 MINUTES

DINN ER

1 47

14 8

SE CT I ON

SE CTI ON

1 49

VEGETARIAN LASAGNE This delicious recipe guarantees nutritional goodness and amazing taste.

SERVES 4-6

2 eggplants

3 tbsp. nutritional yeast

Salt & pepper

2 lemons (2 tsp. finely grated lemon zest plus 2 tbsp. freshly squeezed lemon juice)

1/4 cup olive oil 1 brown onion, finely chopped 2 cloves garlic, crushed 1 tbsp. tomato paste 800g canned diced tomatoes 1 bay leaf 1/4 tsp. red chilli flakes (more optional) 1/3 cup & 1 tbsp. fresh Italian parsley, finely chopped 900g soft tofu, drained

HARD 2 HOURS 30 MINUTES

150

DINNER

560g frozen spinach, chopped, thawed and drained 350g dried lasagne sheets, oven ready 1 cup basil leaves

1.

Preheat oven to 175°C. Slice the eggplant into 5 mm thick slices. Place in a single layer on paper towels and sprinkle evenly with salt. Flip the eggplant and sprinkle the other side with salt, allow to rest for 30 minutes.

3. Meanwhile, heat 1 tbsp. olive oil in a large saucepan over medium-high heat. Add the onion and cook, stirring occasionally, until translucent, about 3 minutes. Add the garlic and cook until fragrant.

4. Push the onions and garlic to one side of the pan and add the tomato paste to the empty side of the pan. Cook the paste slightly to remove the raw flavour, stirring occasionally for 1 minute. Stir the onions and garlic into the paste to incorporate.

5. Add the diced tomatoes, bay leaf and chilli flakes.

6. Bring the mixture to a boil, then reduce the heat to low, cover and simmer for 45 minutes.

7. Using paper towels, pat the eggplant slices dry on both sides.

8. In a large non-stick frying pan, heat 1 tbsp. olive oil over medium-high heat. Add a single layer of eggplant to the pan and sear on both sides. Season with salt and pepper as needed. Transfer to a plate and repeat, in batches, with additional olive oil and the remaining uncooked eggplant.

9. While the eggplant cooks, place 2 tbsp. olive oil, 1 tbsp. parsley, optional chilli, and a pinch of salt in a large bowl and stir to combine. Transfer the seared eggplant to the oil mixture and toss.

10. Place the tofu, 1/3 cup parsley, nutritional yeast, lemon zest, lemon juice, and salt and pepper in the bowl of a food processor and process until smooth, about 30 seconds.

11. Transfer to large-size bowl, and stir in defrosted, drained spinach.

12. In a baking dish, spread a thin layer of the tomato sauce over the base.

13. Top tomato sauce with a layer of lasagna sheets, then spread with about 1 cup of the tofu mixture.

14. Top tofu with a layer of eggplant slices, then spread with 1 cup of tomato sauce and 1/4 cup of basil leaves.

15. Repeat steps 14 & 15 for three layers, omitting the basil from the final layer.

16. Cover with foil and bake for 50 minutes. Uncover and bake until golden, about 10 minutes more. Let cool at least 10 minutes before cutting.

2.

1 51

VEGETABLE CURRY Creamy delicious curry goodness on a plate.

SERVES 3-4

3 tbsp. olive oil 1 brown onion, diced 2 cloves garlic, crushed 1 tsp. cumin seeds ½ tsp. cardamom seeds, crushed 1 tsp. fennel seeds 1 tsp. Morlife Certified Organic Turmeric 2 sweet potatoes, peeled & cubed 800mL canned coconut milk ½ cup vegetable stock 6 curry leaves ½ tsp. red chilli flakes 1 tsp. coconut sugar Pinch salt ½ zucchini, chopped ½ eggplant, chopped 2 cups broccolini, chopped 1 bunch bok choy

MEDIUM 30 MINUTES

152

DINNER

1.

2.

3.

4.

5.

6.

Heat olive oil in large saucepan on high heat.

Add onion and cook until transparent.

Add garlic, cumin seeds, cardamom seeds, fennel seeds and turmeric.

Add sweet potatoes and stir until softened.

Add coconut milk, vegetable stock, curry leaves and chilli flakes.

Add coconut sugar and salt, plus remaining vegetables and cook on low heat until tender.

Optional: Serve with brown rice, quinoa or cauliflour rice.

ALKALINE MALAYSIAN LAKSA A vibrant and spicy mix with the goodness of Alkalising Greens®.

SERVES 4

1 tbsp. coconut oil 220g laksa paste 350g firm tofu, cubed

1.

2.

3.

250g rice noodles 400mL canned coconut milk 600mL water

4.

5.

1 medium carrot, thinly sliced ½ head broccoli, chopped

6.

1 red capsicum, sliced 100g green beans

7.

1 bunch bok choy, chopped 1/2 lime, juiced

8.

Place coconut oil in a hot wok, add the laksa paste and stir fry for 1 minute until fragrant.

Add tofu to sauce and stir fry for 1 minute.

In a separate bowl, prepare noodles as per packet instructions.

Add coconut milk and water to the laksa mix and stir to combine.

Add carrot and broccoli, allowing to simmer for 5 minutes. Add capsicum and green beans and cook for a further 3 minutes.

At the last stage of cooking stir in bok choy and allow to wilt. Squeeze in juice of ½ a lime and add in Alkalising Greens®.

To serve, divide the noodles between four bowls and pour over the laksa.

To garnish, top with bean sprouts.

1/2 tsp. Morlife Alkalising Greens® Lemon Lime 2 handfuls bean sprouts

HARD 30 MINUTES

DINN ER

1 55

PRAWN THAI GREEN CURRY A fresh, spicy, colourful creation to tantalise the tastebuds.

SERVES 2

3 shallots, finely diced

1.

3 cloves garlic, diced 2 tsp. coconut oil 1 tbsp. green curry paste 400mL canned coconut milk

2.

1/2 cup vegetable stock 100g button mushrooms, chopped 2 medium carrots, chopped 1/2 green capsicum, sliced

3.

4.

Fry the shallots and garlic in coconut oil. Add the curry paste and stir for about a 5 minutes allowing the spices to release their flavour.

Gradually add coconut milk a little at a time, stirring well into the paste. Add the vegetable stock, bring to a boil, then reduce to a simmer.

Add the mushrooms, carrots, capsicum and asparagus. Reduce the heat and cook for 10 minutes.

Add the finely sliced chillies and prawns to the pan and cook for a further 5 minutes.

Stir through salt and pepper and fresh basil leaves just before serving.

6 small asparagus, chopped 1 red and 1 green chilli, deseeded & finely sliced 5 green prawns, peeled Pinch salt & pepper 1 handful fresh basil leaves

MEDIUM 30 MINUTES

DINN ER

1 57

ROASTED SALMON WITH KALE & CABBAGE Providing essential fats and the goodness of greens.

SERVES 4

1 bunch kale, tough stems removed and leaves thinly sliced 1/2 head savoy cabbage, cored & thinly sliced 6 tbsp. olive oil Pinch salt & pepper 4 skinless salmon fillets 1 tsp. lemon zest

1.

2.

3.

4.

Preheat oven to 230°C. On a lined baking tray, toss kale and cabbage with 2 tbsp. olive oil, spread in an even layer, season with salt and pepper and bake for 6 minutes.

Season salmon and place on top of kale. Bake until salmon is cooked, about 10 minutes.

Whisk together lemon zest and juice, dill, mustard and 4 tbsp. oil. Season with salt and pepper.

Drizzle salmon and vegetables with dressing before serving.

2 tbsp. lemon juice 1/4 cup fresh dill, chopped 1 tsp. wholegrain mustard

MEDIUM 20 MINUTES

DINN ER

1 59

PORTOBELLO MUSHROOM WITH POACHED EGG A scrumptious meal loaded with goodies.

SERVES 2

5 tomatoes, diced 1 clove garlic, crushed

2.

1 brown onion, diced

3.

3 shiitake mushrooms, thinly sliced

4.

1 tbsp. olive oil Pinch salt & pepper ½ tsp. sweet paprika ½ tsp. dried thyme 2 portobello mushrooms, stems removed 2 eggs 2 cups spinach leaves 1 stalk spring onion, finely diced

MEDIUM 20 MINUTES

160

1.

DINNER

5.

6.

Sauté diced tomatoes, garlic, onions and shitake mushroom in olive oil.

Season with salt, pepper, paprika and thyme.

Roast or chargrill portobello mushroom.

Poach eggs in a separate pan.

After poaching eggs, wilt spinach briefly in the poaching water. Wilt spinach.

Place the mushrooms on 2 separate plates for the base, then layer each one with spinach, a poached egg, tomato and mushroom sauce and top with spring onions.

FRAGRANT PHO NOODLE BOWL Fragrant flavours for an amazing taste.

SERVES 4-6

2 brown onions

1 cinnamon stick

1 cup cabbage, shredded

3 cm piece ginger

1 tsp. coriander seeds

2 cups bean sprouts

7 cups vegetable stock

Pinch salt

1 stalk spring onion, sliced

2 tsp. fennel seeds

1 packet rice noodles

1 lime, juiced

3 black or green cardamom pods

1 medium carrot, sliced

1 bunch thai basil, torn

1 cup bok choy, chopped

Optional: Fresh chilli, sliced

3 whole star anise 5 whole cloves 1 tsp. black peppercorns

1 bunch broccoli, chopped 1 cup green beans 1 cup spinach

1.

Peel and roughly chop brown onions.

2. Wash ginger and slice, leaving the skin on.

3. In a large pot, add stock, spices, onions, ginger and salt.

4. Bring to a boil then simmer for at least an hour with the lid on.

5. Strain broth through a sieve into another pot.

6. Cook rice noodles according to packet instructions.

7. Blanch green vegetables (except spring onions) and carrot, then set aside.

8. In a large bowl, place in the greens (apart from the spring onion).

9. Ladle in the hot broth.

10. Add noodles, bean sprouts, spring onion, lime juice and thai basil.

11. Top with chilli, if desired.

MEDIUM 1 HOUR 30 MINUTES

DINN ER

1 63

STEAMED BROCCOLI & CAULIFLOWER WITH TAHINI DRESSING The perfect lazy night dinner that doesn’t compromise nutrition.

SERVES 2

4 heads and stalks broccoli

1.

4 heads and stalks cauliflower ½ cup spring onion, chopped ¼ cup fresh coriander, chopped

2.

3.

½ tsp. cumin Tahini Dressing 100mL unhulled tahini 1 tbsp. olive oil

4.

5.

Wash the broccoli and cauliflower and chop them into pieces, then place them into a large pot of boiling water. Simmer for a few minutes until they are cooked through.

In a separate bowl, mix tahini dressing ingredients.

Drain the broccoli and cauliflower then mix together in a large bowl.

Place the vegetables into a serving dish and pour the tahini over the vegetables, mixing through.

Mix through spring onion, coriander and sprinkle on cumin and serve.

½ lemon, juiced 1 clove garlic, crushed 1 tsp. sesame seeds

EASY 15 MINUTES

DINN ER

1 65

BUCKWHEAT NOODLE WITH MIXED MUSHROOM & BOK CHOY Full of flavour and packed with B vitamins from mushrooms.

SERVES 4

6 cups water 3 cloves garlic, crushed 2 packets buckwheat noodle (or soba)

1.

2.

3.

1 cup button mushrooms 10 pieces dried shiitake mushrooms 2 tsp. sesame oil 3 tsp. gluten free mirin 3 tbsp. fish sauce Pinch salt & pepper

4.

In a large pot, add 6 cups water and garlic and allow to boil.

In a separate saucepan, cook your noodles as per instructions and leave to drain.

Rinse the mushrooms under tap water then add to the pot, along with sesame oil, mirin and fish sauce and salt and pepper. Continue boiling until mushrooms become soft.

Rinse bok choy and add to the broth and cook for 4 minutes, before portioning the soup and pre-cooked buckwheat noodles in your individual serving bowls. Top with spring onion and sesame seeds.

3 bunches bok choy ½ stalk spring onion, sliced 1 tsp. sesame seeds

MEDIUM 20 MINUTES

DINN ER

1 67

VEGETABLE STACK Loaded with vegetables to nourish the body from the inside out.

SERVES 4

1 clove garlic, diced 1 red onion, chopped

1.

2.

1 tbsp. olive oil 1 cup canned diced tomatoes

3.

2 sweet potatoes, peeled & thickly sliced lengthways 1 medium sized eggplant, thickly sliced lengthways with ends trimmed

4.

1 zucchini, sliced lengthways with ends trimmed

5.

1 yellow capsicum, sliced lengthways 4 handfuls baby spinach 4 tbsp. cottage cheese 1 tsp. harissa seasoning Pinch salt & pepper 1/3 cup watercress

MEDIUM 20 MINUTES

168

DINNER

Use a griddle to sautĂŠ garlic and red onion in olive oil then set aside.

Cook the rest of the vegetables on the griddle, cooking the sweet potato for longer to ensure it is cooked well.

When everything has been cooked, assemble the eggplant as a base in a baking tray then top with spinach, sweet potato, capsicum, zucchini and red onion mixture.

Top with cottage cheese and drizzle with olive oil then grill in the oven for at least 5 minutes or until cheese has melted.

Season with harissa and salt and pepper.

Serve with fresh watercress.

Dessert Who doesn’t love a sweet treat? Especially one that tastes fantastic and provides nutrient dense and alkalising ingredients.

173

175

LAYERED CRANBERRY PIE

178

CHOC QUINOA PUDDING

181

CHOC BERRY & AVOCADO NICE CREAM

186

189

201

POMEGRANATE & STRAWBERRY CRUMBLE

BLUEBERRY, ACAI & DATE NICE CREAM

191

MELON & BERRY SALAD

197

CHOCOLATE ALMOND MILK

DAIRY-FREE CHOC AVOCADO MOUSSE

183

SWEET POTATO GINGER SOUP

RASPBERRY, COCONUT & MACADAMIA SCONES

194

177

CHOCOLATE CHIA SEED SUPERFOOD PUDDING

199

ALMOND COOKIES

BLUEBERRY BLISS

177

PASSIONFRUIT & MANGO NICE CREAM

185

CACAO KALE BROWNIES

193

RAW COCONUT & CREAM PIE

199

MORLIFE FRUIT SALAD WITH ALOE VERA

202

PAPAYA FRUIT BOAT

DE SSERT

1 71

LAYERED CRANBERRY PIE A tasty and wholesome dessert with the benefits of nuts and seeds.

SERVES 3-4

Crust

Filling

Nut Crumble

1 cup raw untoasted buckwheat

2 cups Morlife Dried Whole Cranberries

2 medjool dates, pitted

2 tbsp. maple syrup

1 pear, quartered

1/4 tsp. cinnamon

1/2 tsp. allspice

1/2 orange, juiced

1/8 tsp. ground cloves

1/2 tsp. vanilla extract

1 tsp. cinnamon 1/2 tsp. vanilla extract 6 medjool dates, pitted

1/2 tsp. cinnamon 1/4 orange, skin on 1/2 cup pecans 1/2 cup almonds Garnish 1 handful Morlife Dried Whole Cranberries

Crust 1. Soak buckwheat in water for 20 minutes, then drain and press with a paper towel.

2. Combine the buckwheat with maple syrup, 1/4 tsp. cinnamon, orange juice and 1/2 tsp. vanilla.

Set aside.

Filling 3. Combine cranberries, pear, allspice, ground cloves, 1 tsp. cinnamon, ¼ orange piece, 6 dates and ½ tsp. vanilla extract in a food processor, until it becomes a purée. Set aside.

Nut Crumble 4. Combine 2 dates, the pecans, almonds and ½ tsp. cinnamon in a food processor and pulse until it forms a crumble texture.

To Serve 5. To a jar, add a layer of the buckwheat mixture, followed by 2 scoops of the cranberry mixture, then a layer of the nut crumble.

6. Garnish with additional cranberries and serve.

MEDIUM 40 MINUTES

DE SSERT

1 73

CHOC QUINOA PUDDING A decadent chocolate creamy treat featuring the benefits of quinoa.

SERVES 4

1 cup Morlife Certified Organic Quinoa Grains 4 cups coconut milk

1.

2.

1 tbsp. rice malt syrup 1 1/2 tsp. vanilla extract 1 tsp. cinnamon 1 tbsp. Morlife Certified Organic Cacao Powder

3.

Pinch salt 1/2 cup coconut yoghurt

4.

1 handful cherries 5.

Place quinoa in a mesh colander. Rinse thoroughly with cold water and allow to drain.

In a medium pot, combine quinoa, coconut milk, rice malt syrup, vanilla, cinnamon, cacao powder and salt. Bring to a boil over medium heat.

Reduce heat to a low simmer and cover, leaving the lid cracked so that some steam may escape.

Simmer for 25 minutes, stirring every 5 minutes.

Remove the lid and continue simmering for 5 more minutes or until pudding has thickened and the quinoa has absorbed most (but not all) of the milk. Remove from heat.

Allow the mixture to cool slightly, then pour into glasses and serve (pudding will continue to thicken as it cools). Sprinkle with additional cinnamon, if desired.

Add 1 heaped tbsp. of yoghurt and a cherry on each pudding.

MEDIUM 45 MINUTES

DE SSERT

1 75

DAIRY-FREE CHOC AVOCADO MOUSSE

PASSIONFRUIT & MANGO NICE CREAM

Chocolatey deliciousness with the benefits of fruits.

A nice sweet and tangy nicecream that is quick and easy to blend up on a hot summery day.

SERVES 6-8

SERVES 2

150g carob chocolate buttons

1 cup frozen mango

2 avocados

4 frozen bananas

Âź cup Morlife Certified Organic Cacao Powder

Topping

1 tsp. vanilla extract

1/4 cup Morlife Gluten Free Tropical Digest Muesli

1/4 tbsp. Morlife Monk Fruit Powder 3 tbsp. honey

1/4 cup Morlife Certified Organic Cacao Nibs

1/2 cup coconut cream

1/2 kiwifruit, sliced

2 kiwifruits, sliced

1 passionfruit, sliced

3 figs, sliced 1.

2.

3.

4.

Line a muffin tray with silicon cupcake liners.

Melt carob chocolate buttons using the double boiler method and thinly pour into cupcake liners to make chocolate moulds and allow to set (in the fridge).

In a food processor, add avocados, cacao powder, vanilla extract, honey and coconut cream and process until a smooth consistency is achieved.

Remove chocolate cups from moulds.

Spoon into moulds and serve with fresh fruit.

1.

Mix mango and bananas in a blender until smooth. Serve with topping ingredients.

EASY

EASY

10 MINUTES

10 MINUTES

DE SSERT

1 77

CHOC BERRY & AVOCADO NICE CREAM The ultimate creamy treat with the benefits of Alkalising Greens®.

SERVES 2

2 cups frozen mixed berries

1.

1/3 cup walnuts 400mL canned coconut milk 1 avocado, cubed 2/3 cup filtered water ½ lemon, juiced 10 medjool dates, pitted 2 tsp. honey

2.

In a food processor, combine mixed berries, walnuts, coconut milk, avocado, water, honey, lemon juice, Alkalising Greens® and dates.

Blend well until creamy texture is formed. Add more honey to reach your desired sweetness level if needed.

Pour the mixture into a container and place in the freezer to set for at least 2 hours. Remember to stir regularly at 15 minute intervals for 1 hour to prevent the nice cream from forming a hard texture. Serve with fresh fruits of your choice.

1/2 tsp. Morlife Alkalising Greens® Acai Raspberry 1/2 cup fresh fruit of your choice

EASY 2 HOURS 20 MINUTES (including set time)

178

D E SS E RTS

SWEET POTATO GINGER SOUP Don’t judge a book by its cover, super sweet and surprisingly satisfying.

SERVES 4

1 sweet potato, peeled & cubed 1 cm piece ginger, peeled & roughly chopped

1.

2.

4 cups water 1 tbsp. Morlife Monk Fruit Powder 1/3 cup Morlife Goji Berries

3.

Add sweet potato, ginger and water and boil until the sweet potato becomes soft, keep the lid on top so the water does not evaporate.

Add the monk fruit powder and dried goji berries and continue boiling on low heat.

Once sweet potato is soft, serve in individual bowls as a warm dessert.

MEDIUM 30 MINUTES

DE SSERT

181

BLUEBERRY, ACAI & DATE NICE CREAM With the benefits of Alkalising Greens®, acai and blueberries.

SERVES 8-10

2 cups frozen blueberries 1 ½ avocado

1.

2.

3/4 cup plain coconut yoghurt 1 tsp. vanilla essence

3.

1 tbsp. agave nectar 16 medjool dates, pitted 1 heaped tsp. Morlife Alkalising Greens® Acai Raspberry

4.

Add all ingredients in a food processor and blend until thick and creamy.

Place nice cream mixture in a container and store in freezer for at least 2 hours.

Melt carob buttons using the double boiler method. dip the top of ice cream cones in the chocolate and allow to set, stirring intermittently.

Once set, scoop and enjoy in a cone, wafer sandwich or simply on its own!

1 ¼ tsp. Morlife Certified Organic Acai powder 1 ¼ tbsp. Morlife Certified Organic Chia Seeds 1/2 cup carob chocolate buttons 1 packet ice cream cones

MEDIUM 2 HOURS 20 MINUTES (including set time)

DE SSE RTS

183

CACAO KALE BROWNIES Not your average brownies – this delicious treat will provide your body with the nutrients it deserves.

SERVES 12-16

3 cups baby kale leaves, finely chopped ½ cup apple sauce

1.

2.

1 ½ vanilla extract 1 ½ cups water

3.

3 tbsp. ground flax seed ¾ cup coconut oil

4.

1 cup coconut flour ¼ cup Morlife Certified Organic Cacao Powder Pinch salt ½ tsp. baking powder ¾ cup coconut sugar

5.

Preheat oven to 175°C and line tray with baking paper.

In a medium mixing bowl, add kale, apple sauce, vanilla extract, water, ground flaxseed and coconut oil and blend together.

In a large mixing bowl, stir together all remaining ingredients. Pour the wet ingredients into the dry ingredients and stir until evenly combined.

Pour mixture into the prepared pan and ensure the batter is evenly layered out. Use a full sheet of baking paper to press down firmly until the batter evenly covers the pan. Bake for 20 minutes.

Remove from oven and allow to cool for 15 minutes before cutting into squares (using a plastic knife prevents crumbling). The brownies taste 10 times better the next day, so make them in advance if possible.

½ cup Morlife Certified Organic Cacao Nibs

MEDIUM 45 MINUTES

DE SSERT

185

RASPBERRY, COCONUT & MACADAMIA SCONES Who doesn’t love scones?

Especially if they’re packed with delicious nutrients.

SERVES 4-6

1 cup Morlife Quinoa Flour 1 cup almond flour

1.

2.

Pinch salt 2 tsp. baking powder 1/2 tsp. baking soda

4.

1/4 cup Morlife Certified Organic Cacao Nibs

5.

3 tbsp. honey

6.

1/4 cup apple sauce 1/4 cup coconut oil, melted 4 tbsp. almond milk 1 tsp. vanilla extract 1 ½ cup raspberries ½ cup macadamia nuts, chopped 1/4 cup desiccated coconut

MEDIUM 35 MINUTES

186

3.

D E SS E RTS

Preheat oven to 180°C and line a tray with baking paper.

Combine all the dry ingredients in a bowl and mix well.

Add the wet ingredients into the same bowl and fold through.

Spoon the mixture onto the tray and press the raspberries into the dough.

Bake for 20 minutes or until cooked through.

Allow them to cool for a few minutes then serve with Alkalising Blueberry Chia Jam, using raspberries instead of blueberries (see page 212).

MELON & BERRY SALAD Tropical berry deliciousness with the benefits of Alkalising Greens®.

SERVES 4

1 cup orange, freshly juiced 2 tbsp. honey

1.

2.

¼ cup water 1 cinnamon stick

3.

1 heaped tsp. Morlife Alkalising Greens® Pineapple Coconut 1/2 lemon, juiced 1 cup strawberries, halved ¼ rockmelon

4.

5.

6.

Combine orange juice, honey and water in a small saucepan over low heat.

Stir for 3 minutes, then add cinnamon and bring to boil.

Reduce heat to medium-low and cook for 20 minutes or until syrup thickens then set aside to cool. Mix in Alkalising Greens® and lemon juice, stir well to combine.

Using a melon baller, cut balls from melons.

Combine all fruits in a large bowl.

Discard cinnamon stick and pour syrup over fruit then top with mint leaves.

¼ honey dew ¼ watermelon ½ cup blueberries 1 bunch mint, chopped

MEDIUM 40 MINUTES

DE SSERT

189

CHOCOLATE CHIA SEED SUPERFOOD PUDDING The perfect dessert for when you’re feeling like something decadent.

SERVES 2

Chocolate layer

Vanilla layer

Toppings

1 cup almond milk

1 cup almond milk

½ cup coconut milk

½ cup coconut milk

1/4 cup Morlife Dried Blueberries

1/3 cup Morlife Certified Organic Chia Seeds

1/3 cup Morlife Certified Organic Chia Seeds

2 tsp. Morlife Certified Organic Cacao Powder

1/2 tsp. vanilla extract

3 tsp. carob powder 3/4 tsp. Morlife Monk Fruit Powder

3/4 tsp. Morlife Monk Fruit Powder

1/4 cup Morlife Dried Sliced Cranberries 1 tbsp. pumpkin seeds 1 tbsp. almonds

3 tsp. honey Pinch salt

3 tsp. honey Pinch salt

1.

2.

Add chocolate and vanilla layer ingredients to individual glass jars and shake vigorously.

Allow to set in the fridge for at least 4 hours.

In a serving glass, layer each flavour alternately. Top with dried berries pumpkin seeds and almonds.

MEDIUM 4 HOURS 20 MINUTES (including set time)

DE SSERT

1 91

RAW COCONUT & CREAM PIE A deliciously creamy treat with the benefits of Alkalising Greens®.

SERVES 6-8

Crust

Filling

Topping

½ cup macadamia nuts

1 cup coconut cream (place in the fridge for 30 minutes first and skim top of can)

2 tbsp. coconut chips

½ cup shredded coconut 1 tbsp. coconut oil 2 tbsp. honey 2 tbsp. Morlife Certified Organic Cacao Powder Pinch salt Olive oil spray

2 tbsp. almond flakes

¼ cup coconut oil ½ tbsp. honey 1 ripe banana Pinch salt ½ tsp. vanilla extract 1/2 tsp. Morlife Alkalising Greens® Pineapple Coconut

1.

2.

3.

4.

5.

6.

Place crust ingredients in a food processor and blend until smooth.

Spray small cake tin with olive oil.

Evenly press crust down into tin and place in freezer for 30 minutes. Then transfer to fridge while preparing other ingredients.

Place all filling ingredients in food processor and blend until smooth. Place in the fridge for 1 hour before pouring over the crust.

Top with coconut chips and almonds.

Serve.

HARD 2 HOURS (including set time)

DE SSERT

1 93

CHOCOLATE ALMOND MILK Because homemade is always the best.

MAKES 1.6L

1 cup raw almonds

1.

6 1/2 cups water 1 vanilla bean

2.

2 tbsp. Morlife Certified Organic Cacao Powder

3.

4 medjool dates, pitted

4.

â…› tsp. cinnamon 5.

Soak almonds in 3 cups of water for 8 hours, then drain water. (If you’re in a hurry, use boiling water to reduce the soaking time to 1 hour) Blend almonds and 3 1/2 cups water in blender. The more water you add, the thinner it will become.

Using a nut milk bag or clean tea towel, strain the almond mixture to separate the pulp.

Slice vanilla bean, lengthwise in half scrape the seeds out and put in a blender.

Add the cacao, dates and cinnamon to blender with the almond milk and blend on high for 2 minutes or until creamy. Transfer to a glass bottle and store in the fridge for up to 5 days.

EASY 8 HOURS 2 MINUTES (including set time)

194

D E SS E RTS

ALMOND COOKIES Free from butter and sugar, this is a healthy and delicious way to enjoy cookies.

MAKES 10-12

1 cup natural almond butter 1/2 tbsp. Morlife Monk Fruit Powder

1.

2.

1 egg 2 tsp. vanilla extract

3.

1/2 tsp. baking soda Pinch salt Âź cup Morlife Certified Organic Cacao Nibs

4.

Preheat oven to 175°C. In a medium mixing bowl, beat together almond butter, monk fruit powder, egg, vanilla, baking soda, and salt until smooth and creamy. Fold in cacao nibs.

Drop tablespoon sized balls of dough onto a lined baking tray. Top each cookie with extra cacao nibs if desired. Bake for 10-12 minutes, or until golden brown.

Allow to cool.

2 tbsp. macadamia nuts, chopped

EASY 20 MINUTES

DE SSERT

1 97

BLUEBERRY BLISS

MORLIFE FRUIT SALAD WITH ALOE VERA

Creamy fruity goodness with the benefits of Alkalising Greens®.

A tantalising fruit salad with the goodness of goji and aloe vera.

SERVES 2

SERVES 1

1 cup frozen blueberries

1/2 cup green grapes, halved

1 avocado, sliced

1/2 apple, thinly sliced

¼ cup almond milk

1/2 cup blueberries

½ lime, juiced

1/2 cup strawberries, halved

1 tsp. vanilla extract

¼ cup Morlife Aloe Vera Juice

1 tsp. Morlife Alkalising Greens® Acai Raspberry

1 lime, juiced

1 tbsp. Certified Organic Chia Seeds ½ cup almonds, chopped 1 handful blueberries

Toppings ½ cup Morlife Goji Berries 2 tbsp. Morlife Pomegranate Seeds 1 tbsp. coconut yoghurt

1.

2.

Place all ingredients except almonds and 1/2 the avocado in blender and process until well combined.

Layer the remaining slices of avocado in a bowl. Add most of the chopped almonds, spoon over berry mixture and garnish with the remaining chopped almonds and a handful of blueberries.

1.

Add all ingredients excluding toppings to a bowl, stir carefully and top with coconut yoghurt, pomegranate seeds and goji berries.

EASY

EASY

10 MINUTES

10 MINUTES

DE SSE RTS

1 99

POMEGRANATE & STRAWBERRY CRUMBLE The best crumble you can put into your body, without sacrificing taste.

SERVES 1-2

Filling

1.

1 tbsp. coconut oil 1 vanilla bean 15 strawberries, diced (reserve 1 for serving)

2.

1 apple, sliced

3.

1 orange, juiced Pinch nutmeg powder Pinch cinnamon powder Crumble mixture

4.

1 cup macadamia nuts 4 medjool dates, pitted 1 cup coconut flour

5.

For the filling, heat coconut oil in a medium saucepan. Cut vanilla bean in half, lengthways and scoop the seeds out. Add all filling ingredients, stir and bring to boil. Turn the heat to low and simmer for 20 minutes.

Half way through cooking the apple and strawberry filling, preheat oven to 150°C. Using a food processor to make the crumble mixture, grind macadamia nuts and dates into crumbs. Add coconut flour and coconut oil and process into moist crumbs. Finally add shredded coconut and blend together until well incorporated. Set aside.

Divide filling between four small baking dishes and fill with 1 ½ cm thick layer of crumble mixture. Bake in the oven, on the middle shelf, for 15 minutes or until a brown crust forms on top.

Top with pomegranate seeds and serve with fresh strawberries and coconut yoghurt.

3 1/2 tbsp. coconut oil 1/2 cup shredded coconut Topping 2 tbsp. Morlife Pomegranate Seeds 1/2 cup coconut yoghurt

HARD 1 HOUR

DE SSERT

201

PAPAYA FRUIT BOAT Tropical heaven with the benefits of seeds offering healthy fats.

SERVES 2

1 ripe papaya, halved Âź cup coconut yoghurt Âź cup coconut cream

1.

2.

3.

1 tsp. pumpkin seeds 1 tsp. Morlife Goji Berries 1 tbsp. coconut flakes

EASY 10 MINUTES

2 02

D E SS E RTS

4.

Scrape out seeds of one papaya halve.

Stir together yoghurt and coconut cream and fill centre of the papaya boat.

Use a mini scoop and make small balls from the remaining papaya halve.

Top with seeds, goji berries, nuts and coconut and papaya balls.

Staples Homemade is always best. By making your own bread, jam, hummus and more you can avoid the artificial additives in many commercial foods and instead add nutrient dense, alkalising ingredients.

207

SPINACH TORTILLAS

209

211

MACA HUMMUS

GLUTEN FREE CHIA & PUMPKIN SEED BREAD

212

ALKALISING BLUEBERRY CHIA JAM

215

MULTIGRAIN CRACKERS

STAPL ES

205

SPINACH TORTILLAS Quick and easy to make packed with the benefits of greens, they can even be enjoyed as mini sandwich wraps.

SERVES 8

2 cups plain flour (plus extra for rolling) 1 tsp. Morlife Alkalising GreensŽ Lemon Lime ½ tsp. Morlife Certified Organic Spirulina Powder

1.

2.

3.

4.

Pinch salt 4 tbsp. Olive Oil 4 tbsp. water

5.

Mix the dry ingredients together in a bowl.

Stir in the water and 3 tbsp. oil and mix well to form dough.

Place the dough onto a floured surface and knead for roughly 2 minutes to achieve a smooth dough. Allow it to rest for 10 minutes.

Divide the dough into 8 portions then roll each portion into a 20 cm circle and roll flat with a rolling pin.

Over medium heat, add the remaining oil to a non-stick pan and cook the tortillas, individually, for 1 minute on each side, or until brown spots develop.

EASY 30 MINUTES

STAPL ES

207

MACA HUMMUS The ultimate superfood hummus that goes with almost anything.

SERVES 2-4

800g canned chickpeas

1.

4 tsp. tahini 2 cloves garlic Pinch salt 4 tbsp. lemon juice 2 tbsp. Morlife Certified Organic Maca Powder 8 tbsp. water

2.

3.

4.

Add chickpeas, tahnini, garlic cloves, salt, lemon juice, maca powder and 8 tbsp. water into a food processor.

Turn on food processor and slowly add in the olive oil.

Blend until mixture is smooth.

Serve.

Note: For an alkalising twist, try adding 1/2 tsp. Morlife Alkalising GreensÂŽ Lemon Lime to the mix.

6 tbsp. olive oil

EASY 10 MINUTES

STAPL ES

209

GLUTEN FREE CHIA & PUMPKIN SEED BREAD Avoid processed breads from the supermarkets, and instead nourish your body with fresh delicious bread made using wholesome and pure ingredients.

MAKES 12 SLICES

1 ¾ cups Morlife Certified Organic Quinoa Grains ¼ cup Morlife Certified Organic Chia Seeds 1 cup water 1/3 cup pumpkin seeds ¼ cup olive oil ½ tsp. bicarbonate soda Pinch salt ½ lemon, juiced

1.

Soak quinoa in cold water overnight in the fridge.

Preheat fan-forced oven to 160°C. 3. Soak chia seeds in ½ cup water until gel like for at least 20 minutes.

4. Drain quinoa and rinse through a sieve, making sure water is fully drained.

5. Place quinoa into a food processor.

6. Add chia seeds, ½ cup water, olive oil, and bicarbonate soda, salt and lemon juice.

7. Mix on high for 3 minutes. The bread mixture should be like a batter consistency with seeds visible.

8. Using a spatula, scrape into a lined loaf tin and sprinkle with pumpkin seeds.

9. Bake in the oven for 90 minutes until firm to touch and bounces back with your fingers.

10. Remove from the oven and allow to cool for 30 minutes in the tin.

11. Remove from tin and allow to completely cool before slicing.

2.

MEDIUM 2 HOURS 30 MINUTES

STAPL ES

21 1

ALKALISING BLUEBERRY CHIA JAM Filled with fruity goodness and the benefits of Alkalising Greens®.

MAKES 1 JAR

1 ½ cups frozen blueberries, defrosted and slightly mashed ½ cup maple syrup 4 tsp. Morlife Certified Organic Chia Seeds ½ tsp. Morlife Alkalising Greens® Acai Raspberry

1.

2.

3.

Whisk together the mashed blueberries, maple syrup, chia seeds and Alkalising Greens® until well combined.

Pour into a shallow bowl and refridgerate for at least 4 hours or ideally overnight.

The following day, store the jam in a sealed glass jar in the refrigerator for up to 5 days.

EASY 4 HOURS 20 MINUTES (including set time)

21 2

STA P L E S

MULTIGRAIN CRACKERS Filled with nutrient dense grains and seeds, your body will thank you for this crunchy and versatile snack.

MAKES 10-12

½ cup flax seed 1/3 cup water ½ cup Morlife Certified Organic Quinoa Flour

1.

2.

3.

4.

½ tsp. dried rosemary ½ tsp. baking powder Pinch salt

5.

6.

1 tbsp. olive oil 1/3 cup Morlife Certified Organic Chia Seeds

7.

Preheat the oven to 175°C. Soak flaxseeds in water for 15 minutes.

In a large bowl, mix quinoa flour and flaxseed water mixture.

Add remaining ingredients excluding chia seeds and mix together well.

Place the mixture on a lined baking tray and spread it out to ensure it fills the entire sheet.

Sprinkle the chia seeds on top then bake in the oven for 15 minutes or until it starts to brown.

Allow to cool completely before cutting into your desired size.

MEDIUM 35 MINUTES (including soak time)

STAPLES

21 5

Be the

new you...

JOIN THE MOST REVOLUTIONARY APPROACH TO GETTING WELLNESS Know the facts on boosting your alkalising 'diet' intake. When you know it, you get it... you feel empowered to change your life. With others, you see how they turned problems into new challenges.

Your taste buds will change, good food for your body becomes very GOOD tasting and if you truly are committed to good food in, true life will live out!

You can, you will... let's be together. We value our strengths in empowering you to achieve, in ensuring you do gain true passion for life.

Jump onto www.morlife.com/ alkalisingchallenge and start today!

216

SE CT I ON

SE CTI ON

21 7

You may have tried countless times to improve your 'diet', by eating better food, or following a trend. And, you tried again. So why have you not got the higher level of wellness you wanted to? When you understand this simple concept of digestion, the food residue leaves an acid or alkaline residue and how this affects your body function you 'get it'. You will then know how to eat the food that creates better body function, that of being truly well. This will change your life as you feel very much alive and 'in life'.

Discover Alkalising... and learn the science behind the lifestyle that’s sweeping the nation.

Plus 100 creative recipes illustrating how to apply this revelation.

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