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Basic Breakfast

Anyone who changes their diet to an alkaline or alkaline-excessive diet usually has no problem choosing the right foods for an alkaline lunch or an alkaline evening meal. However, putting together an alkaline breakfast often causes headaches. We will introduce you to various options for having an alkaline, healthy and delicious breakfast.

Breakfast: basic and healthy

The basic and also the base-surplus breakfast based on freshly prepared alkaline foods has many advantages. It is free of artificial food additives, so it protects the organism from harmful substances and helps to deacidify the body.

It enables the body to undergo basic detoxification. The alkaline breakfast provides a variety of vital substances and minerals, and ultimately it activates the immune system and self-healing powers enormously, making it a healthy breakfast.

Basic or excessive in the base?

While the alkaline diet consists of 100 percent alkaline foods, the alkaline diet consists of 80 percent alkaline and 20 percent acid-forming foods. The important thing to note here is that acid-forming foods are not necessarily bad and unhealthy. There are good and bad acid-forming foods.

Good and bad acidifiers

Examples of good acidifiers include:

  • nuts
  • legumes
  • High-quality cocoa powder, preferably raw food quality
  • millet
  • Pseudo-cereals (quinoa, amaranth, buckwheat)
  • Organic cereals e.g. B. spelled, Kamut or barley in small quantities – ideally as germ bread or in the form of sprouts (if there are no intolerances or health problems) – wheat should be avoided as a matter of principle!
  • In manageable quantities, high-quality animal products from organic farming, e.g. B. organic eggs or fish from organic aquaculture
  • High-quality organic tofu

Bad acid-forming foods include all highly processed products in the food industry, such as B.

  • finished products
  • Dairy products (except butter, ghee, and cream (all organic), which are classified as neutral)
  • Heavily processed soy products (especially the textured soy protein, which is abbreviated TVP and is sold in dried form as a basis for ground meat substitutes, goulash substitutes, etc.)
  • Grain products made from flour (baked goods and pasta, some breakfast cereals such as cornflakes, ready-to-eat muesli, crispies, crunchy products, etc. – It is better to avoid grain products that contain wheat in any form)
  • Products made from gluten (seitan), e.g. B. vegetarian sausages, cold cuts, Bolognese or
  • similar.
  • All products containing sugar
  • Products from conventional animal husbandry

The good acid-forming foods fit very well into a healthy lifestyle, the bad ones should be avoided as far as possible.

Basic in the short term – excess of the base in the long term

A purely alkaline diet can under certain circumstances – if it is put together very diversely and carefully – be practiced permanently.

However, since this requires so much enthusiasm, time, and consistency that very few people find, we only recommend alkaline nutrition for a manageable period of time, which is used for detoxification and the elimination of metabolic residues.

Following this, the base excess diet can be practiced permanently and with great success.

Everything is possible: low-carb, vegan, raw, or cooked

The base excess diet can be varied greatly according to personal preferences. For example, if you want to reduce carbohydrates, you will get your money’s worth with an alkaline-excessive diet, since the main carbohydrate suppliers – namely baked goods and pasta – are among the bad acid-forming foods and are therefore automatically avoided.

The permitted 20 percent of good acid-forming foods can then be designed with dishes made from nuts and/or – for those who do not want to live vegan – high-quality animal products from organic pasture husbandry.

Anyone who favors the vegan lifestyle understandably has no problems with the base-excessive diet and can draw on the full range of plant-based foods available.

The alkaline-excessive diet can also be eaten “completely normally”, i.e. mostly cooked and only supplemented with a certain proportion of raw food. However, it can also easily be designed as a purely raw food diet, with all directions (vegan, vegetarian or omnivorous) being possible here as well.

In any case, have an alkaline breakfast

Breakfast, however, should preferably be a purely alkaline breakfast, regardless of whether you eat alkaline or alkaline-excessive food. In the morning, the organism is still busy with the elimination of the metabolic residues that have accumulated during the night’s detoxification and digestion work.

These extremely important activities should not be disturbed under any circumstances, as would be the case if a “normal” breakfast were eaten, for example with muesli and milk, with cake and cocoa, with eggs and bacon, with rolls and jam, with toast and ham, etc. Instead, the morning clean-up work should be supported and accelerated with a light, fresh, hydrated breakfast rich in vital substances, in short, with an alkaline breakfast such as porridge.

Have a basic breakfast or no breakfast at all?

Before we get to the concrete alkaline breakfast suggestions, it should be clear that nobody has to force themselves to have breakfast, not even an alkaline breakfast if they don’t have an appetite in the morning. The ever-preached myth of the oh-so-important and indispensable breakfast can safely be forgotten.

If you don’t want to eat anything in the morning, don’t do it and don’t have to worry about any disadvantages. But on the contrary. Very many people drink a glass of water in the morning and are able to concentrate to a high degree and perform at their best by midday. If you were to force these people to have breakfast, their performance would fall through the roof.

Yes, some people would like to go straight back to bed after an imperial breakfast, as is always recommended.

Other people, on the other hand, only left the house without breakfast because they simply didn’t like the usual breakfast selection. For many of these people, a light alkaline breakfast is a real revelation, so they can only now have breakfast with desire and appetite.

So decide individually whether you are a “power only with breakfast” person, a “power only with a light breakfast” person, or perhaps a “power without breakfast” person. And that brings us finally to the practice of alkaline breakfasts.

The basic breakfast

There are also many variants of basic breakfast so that there is something for almost every taste. However, what is missing from every alkaline breakfast are the following five food groups:

  • Coffee (bean and grain coffee) and black or green tea
  • Dairy products
  • Bakery products
  • Meat, fish, and egg dishes
  • Products containing sugar such as B. chocolate spreads, jam, sweetened breakfast cereals, donuts, etc.
  • Practical kitchen helpers for basic breakfasts

Many alkaline breakfast recipes can be easily prepared with the usual kitchen equipment. For some recipes, on the other hand, it is very practical to have special kitchen helpers at hand.

This includes the following devices, the purchase of which will have a very positive effect on the state of health, which cannot be said of some other equipment, some of which is extremely expensive, and which almost everyone has in the kitchen (e.g. microwave, coated pot – and pan sets, coffee, and espresso machine, etc.).

For those who want to eat healthily and alkaline or alkaline excess in the long term, we recommend:

  • A powerful blender (so not a blender, although this is of course quite useful for some purposes)
  • A high-quality juicer (non-centrifugal and with a low speed, e.g. Green Star juicer or similar models)
  • A dehydrator

The alkaline breakfast – the practice

Choose now – depending on your appetite, mood, and mood – a light, medium, or rich basic breakfast. Many alkaline recipes are prepared very quickly so that nobody has to stand in the kitchen for hours in the morning. Quite a few recipes require some organizational skills because they are not made in the morning but are prepared the day before (such as crackers or sprouted bread).

The light alkaline breakfast

  • Freshly squeezed juices
  • Pure fruit juices from e.g. B. be apples, pears, and citrus fruits.
  • This can be pure vegetable juices or vegetable juice mixtures from e.g. E.g. carrots, beetroot, spinach, celery, parsley, etc.

However, these can also be mixtures of fruit and vegetable juices, e.g. B. apple-pineapple-carrot juice or orange-grape-fennel juice, apple-spinach juice, etc.
Remember to drink the juices VERY slowly, rub them in well and take tiny sips. This is the only way they can be optimally digested. Instead of using a juicer, you can use the blender to make smoothies from whole fruits and vegetables. The harder your mixture is, the more powerful the mixer should be. However, when it comes to smoothies, you should only mix fruit with leafy greens and not root vegetables.

If you want to add fiber to your juice, you can stir in a tablespoon of tiger nut flour or coconut flour.

Weed drinks

A weed drink is a wonderful, highly alkaline drink – full of micronutrients, antioxidants, phytochemicals, and chlorophyll. It contains everything that is hardly contained in the usual food and that we lack every day.

Weed drinks can be made from home-grown wheat, barley, spelled, or Kamut grass by harvesting the young green stalks when they are about 10 to 15 cm high and turning them into green juice in a suitable juicer. Pure weed juice has a very extreme taste, which is why most people dilute 50 to 100 milliliters of it with fruit juice or at least a little water.

Since the cultivation of cereal grasses is very time-consuming and large amounts of grass are required to obtain just a few milliliters of grass juice, an alternative is high-quality and carefully obtained grass powder, which is always at hand and can be mixed with water or juice and a shaker or blender into a delicious green drink.

Superfood drinks with spirulina or chlorella powder

Similar to a grass drink, basic breakfast drinks rich in vital substances can be made from basic and also green superfoods. The superfoods include nourishing and at the same time detoxifying microalgae (spirulina, chlorella, and AFA algae) or a mixture of grass and herbs.

Protein drink with basic lupine protein

Anyone who is in a regeneration phase or has an increased protein requirement for other reasons and would like to use breakfast for a protein boost can use basic lupine protein. It tastes best in freshly squeezed orange juice or mixed in the following almond milk.

Almond milk

You can find recipes here: milk substitute and here: almond milk. Almond milk can be even more invigorating with a spoonful of maca powder. Maca is also known as the ginseng of the Incas and is a natural tonic made from the root of the maca plant. Maca not only activates the immune system but is also said to increase both energy levels and potency. Maca is therefore an excellent way to intensify the powerful effect of the almond.

The middle alkaline breakfast

Fresh fruits or fruit salad

Of course, fruit can be eaten out of the hand. However, they can also be transformed into a fruit cream or into a heavenly fruit salad. It is ideal here if you combine sweet and sour fruits, e.g. B. Bananas with red currants. Spoon both with a little organic vanilla (and if desired a spoonful of honey or pitted dates) into the blender and the red cream.

A tropical fruit salad made from colorful fruits such as B. Pineapple, bananas, and mango can take you to paradise if you cover it with a fresh, homemade strawberry or raspberry sauce. For the sauce, put the berries in the blender and blend until smooth. Now add pitted dates to taste and mix until the dates are also liquid – done.

Fruits are best digested when eaten on their own. If combinations do not cause you digestive problems, you can garnish your fruit salad with alkaline treats, such as B. tigernut flakes or tigernut chips.

Fruit salad with almond yogurt

Here you will find the recipe for macadamia yogurt: milk substitute (link above). Instead of macadamia nuts, just use almonds and soak them overnight. Then remove the brown skin and then proceed as described in the recipe. The recipe includes Used almond puree. This is white almond butter.

You can now add almond yogurt to your fruit salad like “normal” yogurt.

Fruit and coconut shake with peeled hemp seed or chia seed

Ingredients:

  • 2 tbsp peeled raw hemp seed or chia seed (both provide high-quality omega-3 fatty acids)
  • 3 tbsp coconut butter
  • juice of 1 orange
  • 2 tbsp freshly squeezed lemon juice
  • 1 banana
  • 2 tbsp goji berries (soaked for at least 1 to 2 hours)
  • Mix everything together in the blender and drink slowly.

Light vegetable soup

If you would like to have a hearty and light breakfast at the same time, choose vegetable soup. This can also be prepared the day before and then only briefly warmed up in the morning. Of course, it must NOT be a ready-made soup. If necessary, you could use a yeast-free soup powder from the organic trade as a basis and only add fresh vegetables. However, a very simple and delicious recipe without any finished products is the following:

Ingredients for 1 to 2 servings:

  • 1 tsp coconut oil or ghee
  • 1 onion
  • 250 g seasonal vegetables
  • ½ liter of water
  • ½ bunch of parsley or other garden herbs
  • Sea salt, pepper, nutmeg, organic butter (or – if you like it particularly hearty – some tamari)
  • Chop an onion and sauté in a little coconut oil or ghee. Cut 250 grams of seasonal vegetables into small pieces (e.g. broccoli, fennel, carrots, parsnips, cauliflower, chard, or whatever you like) and add, stir and sauté briefly.

Deglaze with ½ liter of water (or more if you prefer thin soups), bring to a boil, and simmer gently for just a few minutes – until the vegetables are a little soft but still have a bite to them. Only at the end add half a bunch of parsley or other fresh garden herbs (finely weighed/chopped) and season with sea salt, herb salt or rock salt, nutmeg, and freshly ground pepper or some tamari.

If you prefer the soup pureed, then puree it, but only add the herbs after pureeing and melt a spoonful of organic butter or coconut oil in it just before serving. If you like, you can nibble on some seed crackers with the soup.

Seed crackers with almond butter and fresh raw vegetables

Seed Crackers are very easy to make and can be bulked up. Here is an example recipe that can be varied in many ways:

Red flaxseed crackers

Ingredients:

  • 2 cups flaxseed soaked overnight (1 cup holds 240ml)
  • 2 fresh tomatoes
  • 4 to 6 sun-dried tomatoes
  • 1 red pepper
  • Herbal salt and – for lovers of spiciness – cayenne pepper
  • Dried Basil
  • Blend the tomatoes (fresh and dried) with the peppers in a blender and pour over the flaxseeds. Mix everything well and taste. Then the relatively liquid “dough” is spread on the paper of your dehydrator and dried for about 10 to 14 hours.

If you don’t have a dryer, try it in the oven. Spread the mixture thinly (3 mm) onto a baking tray lined with baking paper and bake at the lowest possible temperature. Since the dough is spread out very thinly, a sunny (really warm) summer day is often enough to dry it. In this case, simply place the baking sheet in the sun and let it dry there. The crackers taste not only dry but also very tasty semi-moist.

For a basic breakfast, spread the red crackers with almond butter.

The basic breakfast for hungry people

Salad or raw vegetables with avocado cream

A salad of various green leafy lettuce and a quick but filling avocado cream. If you don’t want to make a salad, you can also use vegetable sticks, such as B. Strips of pepper, pieces of cucumber, carrots, or chicory leaves, and “spoon” the avocado cream with them.

Ingredients:

  • 1 to 2 ripe avocados
  • 1 to 2 tablespoons freshly squeezed lemon juice
  • 1 piece of an onion finely chopped (or chives, wild garlic, or similar)
  • Sea salt or herb salt or a tablespoon of “Sea Salad” (seaweed flakes with a deliciously hearty taste) or a nettle seed spice mixture
  • Mash the flesh of one or two ripe avocados with a fork and mix with the remaining ingredients to form a cream. Season to taste with one of the options above. The cream can also be spiced up with pieces of pepper and tomato and fresh garlic at the weekend.

Rich vegetable soup with activated barley

The above vegetable soup recipe can be made “thicker” simply by using more vegetables or by adding valuable alkaline soup ingredients such as B. activated barley from Sunwarrior, of which 2 to 3 tablespoons are sprinkled into the soup.

Other alkaline additions to soups are sprouted barley, sprouted golden millet, alfalfa sprouts, black sesame sprouts, brown millet sprouts, buckwheat sprouts, or nettle seeds. Make sure, however, that the soup is not cooked at the same time. Sprinkle them in the soup only after cooking.

Steamed vegetables with coconut butter or butter and almonds

Take your favorite vegetables such as For example, if you have broccoli, cauliflower, turnip greens, squash, zucchini, or whatever, steam the veggies in very little water so that the water is gone when the veggies are still a little crisp. Season with some herb or sea salt, melt coconut or organic butter over it, and eat a handful or two of almonds.

Seedling muesli with vanilla cream

Ingredients for the muesli:

  • 50 g fresh sprouts of your choice, e.g. B. sunflower seed seedlings, spelled seedlings, Kamut seedlings, or similar (germinated for 24 hours to three days)
  • 1 banana
  • 1 orange
  • 100 g seasonal berries (e.g. grapes, strawberries, blueberries, etc.)
  • Cut the fruit into small pieces and mix them with the sprouts.

Ingredients for the vanilla cream:

  • 250ml of water
  • 2 tbsp white almond butter
  • 6 pitted dates
  • 2 tbsp organic linseed oil
  • ¼ tsp organic vanilla powder
  • Put all the cream ingredients in the blender and mix until you have a creamy sauce and pour it over the muesli.

Bread made from sprouted seeds with an alkaline spread

Bread made from sprouted seeds can only be ordered from special mail-order companies. Sprouts or seedling bread are often also offered in “normal” bakeries. However, these are usually normal wholemeal bread with a small proportion of sprouts. However, a real basic germ bread consists of 100 percent germs and contains no flour.

It can be done very easily yourself. However, this requires a dehydrator or warm, sunny weather. Here is an example recipe:

Sunflower Almond Bread

Ingredients:

  • 200 grams of sunflower seeds (soaked for at least 24 hours)
  • 100 grams of ground almonds
  • 2 ripe tomatoes
  • 1 red pepper
  • ½ onion
  • ¼ clove of garlic (can be left out)
  • 1 to 2 tbsp dried marjoram (rubbed or powdered)
  • Nettle Seed Spice Blend

Mix the tomatoes, peppers, onion, and garlic in the blender until liquid, now add the sunflower seedlings and mix briefly until the seedlings are coarsely chopped. Pour the sunflower seed and vegetable mixture into a bowl and add the almonds. Season with marjoram and the nettle seed spice mixture or spices of your choice (e.g. paprika powder, freshly chopped herbs, pepper, etc.).

The mass should be of a malleable consistency. If it’s too runny, add more almonds. Now form round flatbreads from the dough, no more than 8 to 10 cm in diameter and about ½ – 1 cm thick. Place the flatbreads in your dehydrator. The flat cakes can be eaten after just 20 hours. They are then still a little moist and are more reminiscent of hearty “patties” than bread.

After another 8 to 10 hours, they have become crackers that look like crispbread, which you can now eat very well with a dip, basic spreads (e.g. organic coconut spreads), almond butter, or nut cheese.

Sprouted bread with almond cream cheese

You can find the recipe for the cream cheese here: milk substitute. There it is made with macadamia nuts. Soaked, skinned, and then finely ground or mixed almonds can also be used very well. Spread the cream cheese on your seedling bread.

Basic breakfast drinks

As you have seen, the variants for light and medium alkaline breakfasts are generally very water-based. Whether it’s juices, soups, fruits, or smoothies – they all contain enough liquid that there will usually not be a craving for an additional drink at all.

The situation is different with a basic breakfast for people with a good morning appetite. Mueslis and sprouts with spread can often make you want a drink.

In general, however, we recommend not drinking anything with meals, as this would weaken the digestive power. It is better to drink a glass of water (pure or with a dash of lemon) or a base tea or ginger tea as soon as you get up.

You can fill one or two thermos flasks with either (lemon water or tea) and then take them to work or drink them in the course of the morning (from about 1 hour after breakfast).

However, if you definitely get thirsty during or shortly after breakfast, then of course drink something. Thirst signals from the body should never be ignored.

But maybe you can consciously drink BEFORE breakfast the next day. You will feel that this order will suit you much better.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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