alkaline food


Today’s issue is about the acid-base balance. What’s this? As you know there is sour, neutral and sweet food. But the acid-base balance has nothing to do with the taste of the food. A lemon is an alkaline food and sugar is an acid food. Simply put, it’s about the effect that the food has on the body. And it matters which substances get produced while digesting that food.

It’s an alkaline food when it has a positive impact on the body and when it provides the body with alkaline minerals or when it activates the body own’s production of bases. Reverse it applies for acidic food: It’s acidic when it has a negative impact on the body and when it produces bad substances while digesting. But it’s important to know, that there is not only good and bad: there are also good acids!

Important is to have a great balance. The body needs more alkaline food than acidic food. If you eat too much of the (bad) acidic food those substances get stored in your body and cause damage to your cells. On a long term this can have serious diseases as a consequence. For example: 90 % of the cholesterol gets produced by your body! Cholesterol is actually a really important substance in your body. Only 10 % of the cholesterol in our body is from the food we eat. So if someone has a high cholesterol level and has to stop eating meat, eggs and milk, it’s not only because of the high percentage of cholesterol in this food. It’s because the arteries of that person are in a really bad condition and the body produces a lot of cholesterol to repair the damage in the arteries. The type of cholesterol (LDL) that stays in the arteries is called the bad cholesterol. It stays in the arteries, which causes that their inner diameter gets smaller and that they get brittle. It also increases the blood  pressure as the blood needs more “power” to get through the arteries. In the same time it repares the damaged arteries as it functions as a sort of cement material. So the big amount of meat, eggs and milk that person might have consumed wasn’t bad because of the cholesterol, but because of (inter alia) it’s acidic quality that caused a bad condition of their arteries.

I found a really good chart that presents a great overview about all the alkaline, neutral and acidic food! You might have to open it at its original source which I linked below.

alkaline food chart “the alkaline sisters”

If you want to take a closer look at this chart and if you want to see other fantastic charts concerning the acid base balance:

If you are interested in this topic you might also wanna visit:  and check out a ton of delicious recipes and plenty of information about alkaline food!

I learned about alkaline food in my apprenticeship as a consultant for holistic health and nutrition. I’m thrilled about this topic, as it helped me with my skin and also with my PMS (the less the body has to detox, the less pain you experience before and while menstruation).

I intend to post a lot of alkaline food recipes, so make sure you check my website frequently.

I wish you an amazing day!

Nina Riccarda




7D20F68E-A1DB-41B6-9D5A-01E7B6182FD0Hello everybody! Here’s another lunch box inspiration for you.


  • sweet potato
  • fresh spinach
  • fried paprika
  • avocado
  • almond yogurt garlic and chives sauce*
  • lime
  • parsley
  • marinated and fried tofu**

*almond yogurt garlic and chives sauce


  • almond yogurt
  • garlic cloves
  • chives
  • lime juice
  • salt and pepper

**marinated and fried tofu

  • 3 tbsp spelt flour or gluten free flour
  • 2 tbsp soy sauce
  • 1 tbsp agave syrup
  •  tofu


  1. Mix all the ingredients and let it rest for at least 15 minutes.
  2. Fry the marinated tofu in coconut oil until golden brown.



Hey there!

After a long time of not posting,  I return with a delicious recipe! I thought I’d try out a new way of sharing my recipes: instead of writing it all down, I’ll just share a video with you!

So here it comes: a quick and easy made vegetable soup that is filling and delicious! It reminds me of a Goulash Soup but instead of meat there’s lot of tofu in it. I hope you enjoy it and I wish you all a lovely day.


The amount of some ingredients are up to your taste!

  • lots of vegetables of your choice
  • 1 tofu
  • 3 -5 onions
  • olive oil
  • 2-5 garlic cloves
  • 2 tbsp spelt flour
  • 250 ml organic sulfite free red wine
  • 1 bottle of plain tomato sauce
  • white precooked beans
  • 1 tbsp chili flakes
  • 1 tsp black pepper
  • 1 tbsp smoked paprika
  • 1- 2 tbsp vegetable stock
  • 250 ml coconut milk
  • basilicum





  • 800 g potatoes
  • 150 g spelt flour
  • 1 dl plant milk
  • 2 tbsp vegetable stock
  • a pinch grated nutmeg
  • pepper
  • 4 tbsp yeast flakes


What to do

  1. Boil salted water in a large saucepan.
  2. Peel the potatoes and cut them into small pieces.
  3. Cook the potatoes until they are soft.
  4. Put the boiled potatoes into a large bowl.
  5. Give all the remaining ingredients  except the flour into the bowl and stir until it becomes a homogenous mass.
  6. Add the flour into the bowl und stir/knead until it becomes a smooth dough.
  7. Generously dispense flour on to your working surface and form the dough to a long line. If needed add a bit more flour.
  8. Cut the “dough line” into small pieces and dent them in with a fork.
  9. Boil up salted water. Use fresh water, not the one you used before.
  10. Put the gnocchi  into the boiling water and cook them until they come to the surface.  Take them out of the water with the help of a skimmer.
  11. Enjoy them with the sauce of your choice! 🙂

Suggestion: sage-butter-gnocchi:

  1. Fry the gnocchi with some coconut oil.
  2. Add minced sage.





kale – avocado – salad with sweet potato


The indication of quantity depends on your hunger and your preferences! 🙂

  • kale
  • avocado
  • cherry tomatoes
  • pomegranate seeds
  • sweet potato
  • tahini

dressing option 1

  • half of an avocado
  • lemon juice
  • salt

dressing option 2

  • mustard
  • agave syrup
  • balsamic vinegar
    mixing ratio 1:1:1


what to do

  1. Bake the sweet potato(es) at 180° C / 356° F  until they are soft and juicy.
  2. Wash and cut the remaining veggies.
  3. Put everything in a large bowl.
  4. Make the dressing.
  5. Combine everything together and put some tahini on top of the salad.
  6. Remove the sweet potatoes from the oven, let it cool down a bit and cut it up. Eventually fill it with guacamole, hummus or vegan yogurt.

dressing 1

  1. Mash a ripe avocado.
  2. Add the lemon juice + salt + minced kale and mix everything.
  3. Sprinkle all remaining ingredients over the salad.

dressing 2

  1. Mix the mustard and agave syrup in a 1:1 mixing ratio.
  2. Add balsamic vinegar until the wished consistency is reached.





baba ghanoush


  • 2 eggplants
  • 2 tbsp tahini
  • minced parsley
  • salt and pepper
  • 2 tbsp agave syrup
  • 1 pinch paprika powder
  • 2 cloves of garlic toes
  • olive oil

what to do

  1. Slice the eggplants and pour generously oil over them.
  2. Bake them at 180° C / 356° F for 20 – 25 minutes.
  3. Purée the baked eggplants with all the other remaining ingredients.
  4. Taste and eventually spice it up.
  5. Serve it with olive oil and fresh parsley.




  • rice
  • marinated tofu
  • hummus
  • caramelized pumpkin
  • fresh vegetable, for e.g.: sweet pepper, cucumber, kale etc.
  • chives yogurt sauce

The indication of quantity depends on you – and your hunger. 🙂


As simple as it is:

  1. Choose your favorite rice.
  2. Cook it.

marinated tofu

ingredients for the marinade

  • 2 tbsp agave syrup
  • 1 tbsp soy sauce
  • salt + pepper
  • 2 tbsp spelt flour

What to do

  1. Cut the tofu in bite sized pieces.
  2. Mix the tofu with the remaining ingredients of the marinade.
  3. Fry the tofu in a bit of coconut oil until it’s golden brown.
  4. Ready to eat. 🙂


Hummus can be prepared in many different ways. It can be hot, sweet, spicy, lemony, oily etc. That’s all up to your very own taste. I’ll present you a more or less neutral recipe.


  • 250 g chickpeas
  • 2 tbsp tahini
  • 1 tbsp lemon juice OR apple vinegar
  • 1 tbsp olive oil
  • salt + pepper
  • Optional: chili powder or smoked paprika powder and garlic


Lunch Box Idea Nr. 1

what to do

  1. Purée all the ingredients.

caramelized pumpkin


  • pumpkin
  • agave syrup
  • coconut oil

what to do

  1. Peel the pumpkin and cut it into bite sized pieces.
  2. Fry it with a bit of coconut oil until it’s done.
  3. Pour agave syrup over the pumpkin at a great heat to caramelize it.

fresh vegetable

  1. Choose as many fresh veggies as you like.
  2. Cut them into bite sized pieces.

chives yogurt sauce


  • 1 cup of plain vegan yogurt
  • minced chives – as much as you want
  • 1-3 garlic cloves
  • juice of 1/2 a lemon
  • salt + pepper

What to do

  1. Mix all the ingredients together and taste it and eventually add more seasoning.


The great thing about this meal: it’s wonderful for meal prep! Just make enough so that you can eat it again on the next day, but than maybe in another variation e.g.: instead of chives sauce use soy sauce + avocado + fresh sprouts: et voilà: an asian lunch can be served!



  • 1 kg pumpkin
  • 250 ml coconut milk
  • 1 -2 tbsp vegetable stock
  • 3 – 4 dl water
  • salt + pepper
  • 1 pinch nutmeg

what to do

  1. Cut the pumpkin into bite sized pieces.
  2. Boil up the pumpkin + water + veg. stock  and then let it simmer for another 10-15 minutes.
  3. Remove the pan from the stove and depending on the wished consistency; reduce the water amount.
  4. Add 1/2 half of the coconut milk + nutmeg + salt + pepper and blend everything.
  5. If you want it creamier add the rest of the coconut milk to the soup.
  6. If liked serve it with pumpkin seeds and/or pumpkin seed oil.




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ingredients for juice

  • 5 carrots
  • 6-8 apples

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fresh apple carrot salad

I like juicing but I don’t like how much of the fruit/veggie gets wasted.  So that’s what I do with the remaining carrots: (I haven’t yet a solution for the fruits.)



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