Alkaline Diet Recipe #109: Warm Red Pepper, Spinach and Courgette Salad

This warm alkaline salad contains some of my favourite vegetables – spinach, courgettes and red peppers. This Mediterranean style salad is not only tasty and flavoursome, but very healthy and nutritious too!

In these still very cold temperatures it is nice to have a warm salad for a change, as most recipes are cold ones.

Red peppers, spinach and courgettes are highly alkalising and are also packed with important nutrients. They contain high levels of Vitamin C, A, manganese, folate and potassium.

Feel free to combine with brown basmati rice or new potatoes.

Warm Red Pepper, Spinach and Courgette Salad

Serves 2


1 red pepper, de-seeded
450 g courgettes
300 g fresh baby spinach, washed and drained
350 g carrots, cut into slices
150 ml extra virgin olive oil
Himalayan crystal salt or celtic sea salt
Freshly ground pepper


Wash and drain all the vegetables. Peel the carrots and cut into slices. Cut the courgettes into thick batons. Dry the spinach leaves and lay them in a shallow serving dish.

Place the olive oil into a wide oven-proof dish over low heat. Add the carrots and peppers and season with salt and pepper according to taste. Cover the casserole dish and cook gently for about 30 minutes or until the vegetables are tender.

Stir in the courgettes and, cover again and cook for about another 10 minutes. The courgettes should be tender but still have their colour.

To serve place the warm salad with all the juices onto the spinach leaves.


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  1. Theresa Martoe Reply

    I guess I find myself defending the pesticide comment. 2 ways to bypass this situation is either by growing it yourself or buying organic.

  2. Theresa Martoe Reply

    Hi, what are courgettes? Thank you

  3. User Reply

    It’s an okay recipe but the portions is WAY too big. Serves 2? I served this to 4 people and we have more than half left. I understand you are supposed to serve the salad by itself but I rarely eat just salad, even then it is a lot of salad! I’m wondering which country this recipe is from, maybe the portions are different there but in the UK this is ridiculously big.

  4. Coral Reply

    Do you put the casserole dish in the oven or over low heat on the stove?

  5. Tad Yanacek Reply

    Wonderful facts Thanks.”

  6. james Reply

    Good recipe, but you’ve picked 2 of the most pesticide loaded fruits/veggies going – courgettes and spinach on the ‘dirty dozen’ list. Pesticides can’t be alkaline…..

  7. Teri Gentry Reply

    Can all these recipes be found in your cookbook? They look and sound delicious! Thank you for all your research, time and effort in helping the rest of us.

  8. Gwendolyn Vogel Reply

    Great, thanks for sharing this post.Thanks Again. Really Great.

  9. nickie comley Reply

    sounds awesome. cant wait to try it.

  10. Jillian Reply

    I understand spinach is high in oxalic acid which is harmful when cooked and should be eaten raw. Discuss.

    • K.N.Kumar Reply

      Possibly oxalic acid in the presence of calcium rich foods, leads to the calcium oxalate crystal formation in the kidneys.


  11. Janine Forbes Reply

    sounds absolutely delicious – can’t wait to try it!!

  12. Andi Khan Reply

    Hey Ross, I bought the recipe book bundle but havent received my ebook. How do I get this?