Alkaline Smoothie Recipes and the Overview of the Alkaline Diet

Alkaline Smoothie Recipes

The best and most effective diet for you is one that works with your body’s natural processes and systems to help you lose weight and feel the best you can in your own skin. The Alkaline Diet is believed to advantage of this and was developed to balance the pH level that naturally occurs in your body.

In this article we will discuss the science and believed nutritional benefits to being on the Alkaline Diet, give you a list of alkaline friendly foods, and show you some delicious and quick smoothie recipes to help you get started.

Understanding the Alkaline Diet

The benefits for the Alkaline Diet are purported to be many:

  • Healthy body weight
  • Increased energy
  • Increase in overall well being
  • Decrease in diseases and illnesses

Advocates suggest that this program provides all of these benefits because it offsets the human body’s naturally occurring acidic pH level by balancing it with alkaline foods that have a higher pH level.

In the Alkaline Diet, the foods you eat directly alter this acidity or alkalinity in the body. When your cells extract the energy (calories) from the foods you eat, you are burning these foods in a slow way. Just like burning wood leaves ash, burning foods leaves an ashy residue. That ash can be acidic, alkaline, or neutral. That ash directly affects your body’s acidity – and overall well-being.

The Alkaline Diet was popularized by Robert O. Young D.Sc., Ph.D., based on his theory that to achieve optimum health, energy, and disease-free living, the human body must consume more alkaline than acidic foods and balance the inner pH levels.

Human life needs a pH level of about 7.4 (an alkaline range between 7.3 and 7.45) to survive. Basically, when the chemistry is off, the quality of life is off, too.

With the diet, you aim to eat about 70-80% of alkaline foods. So, which foods are on the other spectrum – too acidic – and that you can’t eat?

Author Note : To date, Alkaline Diet is based on theory and there is no conclusive medical evidence to date to support the claims. Although, the food guidelines of the Alkaline Diet are beneficial because it is rich in whole foods, fruits, & vegetables.   
Foods to Avoid :

  • Anything ultra-processed, such as boxed or frozen meals, sodas, supermarket baked goods, fried foods, fast foods, or junk foods.
  • Milk
  • Alcohol
  • Caffeinated drinks
  • Eggs
  • Certain nuts, like peanuts and walnuts
  • Some carbs, including pasta, rice, bread, wheat products, and oats
Foods to Eat More of :

The alkaline list of ingredients includes fresh whole fruits and vegetables, multi-grain carbohydrates, beans, quinoa, lentils, other nuts and seeds, olive oil, and other natural foods like tofu, sprouts, and herbal teas.

Alkaline Food List - Alkaline vs Acidic Foods

Alkaline Smoothie Ingredients


These two powerhouse dark green veggies are packed with health benefits. Fresh spinach is high in niacin, iron, zinc, protein, fiber, and Vitamins A, B6, C, E, and K. Kale is high in alkaline-forming minerals that include calcium and magnesium. Its very high chlorophyll content contributes to its alkaline properties, too.


Berries, such as strawberries, raspberries, blackberries, and blueberries, are packed with flavors and antioxidants. They do have fructose, which is a sugar, but they also have alkalizing vitamins and minerals as well. You can add either fresh or frozen berries to your smoothies.


Bananas are another excellent fruit to put in your alkaline smoothies. Bananas with the highest alkaline levels will be the very ripe, so this is a perfect use for them. Bananas also contain the alkaline-forming mineral potassium.

Greek Yogurt

Yogurt is one of the best alkaline-forming foods, because it contains healthy good bacteria like acidophilus, which restores gut flora in your intestines. Yogurt contributes towards better digestion of all your foods. Choose plain Greek yogurt that’s unsweetened and doesn’t have any fruits added. It also makes your smoothies creamy and filling.

Coconut Milk

Coconut milk is made from the alkaline-forming coconut flesh and coconut water combined. Coconut milk is nutritious; it’s rich in fiber, vitamins B1, B3, B5, B6, C, and E, and many alkaline-forming minerals such as iron, selenium, magnesium, and calcium.

Almond Milk

The many benefits and nutritious health boosts from unsweetened almond milk are also well known. Almonds are an alkalizing nut you can have on this diet. It’s a dairy free, soy free, and lactose free alternative to cow’s milk, which is acidic.

Best Alkaline Smoothie Recipes

As you can see from a sample of ingredients above, the Alkaline Diet includes many delicious foods you can put in your smoothies.

Take a handful of a dark green leafy vegetable (spinach, kale), add your fruit or fruits, and then add your additional ingredients like Greek yogurt or almond milk.

Here are some high alkaline smoothie recipes to get you started (all of these recipes will work with a single-serve blender) :

1. Alkaline Green Smoothie

Alkaline Green Smoothie

You can put together many green smoothie flavor combinations. This one has both strawberries and bananas to give it a sweeter flavor.

Alkaline ingredients used: kale, banana, strawberries, flax seeds, coconut milk.

  • 1 cup kale
  • ½ banana
  • 3 frozen strawberries
  • ¼ cup basil
  • 1 tablespoon flax seeds
  • 1 ½ cups unsweetened coconut milk

2. Alkaline Breakfast Smoothie

Alkaline Breakfast Smoothie with berries

Using either fresh or frozen berries makes this creamy and nutritious smoothie a delicious snack, post-workout treat, or even a good breakfast.

Alkaline ingredients used: kale, strawberries, raspberries, banana, plain Greek yogurt.

  • 1 cup kale
  • ½ cup fresh or frozen strawberries
  • ¼ cup fresh or frozen raspberries
  • 1 banana
  • ½ cup plain Greek yogurt
  • 1 cup orange juice

3. Tropical Green Smoothie

High Alkaline Green Smoothie Recipe

Cool off in the warmer months by indulging in this tropical green smoothie that not only fits the Alkaline Diet, it packs an extra nutritious punch from the spinach.

Alkaline ingredients used: spinach, pineapple, mango, coconut, honey, plain Greek yogurt, coconut water.

  • ½ cup spinach
  • ½ cup pineapple
  • ½ cup mango
  • 2 teaspoons shredded coconut
  • 1 Tablespoon honey
  • ½ cup plain Greek yogurt
  • ¼ cup coconut water

4. Alkaline Protein Shake

Banana Alkaline Protein Smoothie

There aren’t many meats on the Alkaline Diet, but you can use your favorite protein powder to boost your protein intake. You could try pea protein, whey protein, hemp protein, or any other kind.

Alkaline ingredients used: spinach, banana, protein powder, plain Greek yogurt, almond milk.

  • 2 cups spinach
  • ½ banana
  • 1 tablespoon protein powder of your choice (we like hemp protein)
  • ½ teaspoon cinnamon
  • ½ cup plain Greek yogurt
  • 1 ½ cups unsweetened almond milk

Final Thoughts

While there currently isn’t a lot of medical research that has been done on the Alkaline Diet, the diet’s emphasis on eating more vegetables and fruits and removing processed foods are good guidelines to follow.

The hardest aspect of this diet is following it due to the many food restrictions, but adding any of these alkaline-friendly smoothies to your diet is a good way to start.

Side Note – If weight loss is your main goal then another diet option worth considering is a low-carb diet like the popular and effective Keto Diet.

Best Alkaline Smoothie Recipes


“The Alkaline Diet – Is There Evidence That an Alkaline pH Diet Benefits Health?”

American Institute for Cancer Research: Alkaline Diets

Anna Powell

Anna is a blending expert that for years has researched, tested, and written about 100's of blenders and smoothie recipes.

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