Post on 23-Dec-2015
description
WholeBodyReboot
WholeBodyRebootThePeruvianSuperfoodsDiettoDetoxify,Energize,and
SuperchargeFatLossManuelVillacorta,M.S.,R.D.withSarahKoszyk,M.A.,R.D.
Cataloging-in-PublicationDataisavailablethroughtheLibraryofCongress
ISBN-13:978-0-7573-1821-4(paperback)
ISBN-10:0-7573-1821-5(paperback)
ISBN-13:978-0-7573-1822-1(ePub)
ISBN-10:0-7573-1822-3(ePub)
2014ManuelVillacorta
Allrightsreserved.PrintedintheUnitedStatesofAmerica.Nopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying,recording,orotherwise,withoutthewrittenpermissionofthepublisher.
HCI,itslogos,andmarksaretrademarksofHealthCommunications,Inc.
Publisher:HealthCommunications,Inc.
3201S.W.15thStreetDeerfieldBeach,FL334428190
CoverphotoJoeMazzaPhotography
CoverdesignbyLarissaHiseHenoch
InteriordesignandformattingbyLawnaPattersonOldfield
CONTENTSAcknowledgments
Introduction
CHAPTER1
WholeBodyReboot:ThePeruvianSuperfoodsDietPlanHealthBenefitsofthePeruvianSuperfoodsDiet
The21Superfoods
BenefitsofSpices
LivingaPeruvianLifestyle
CHAPTER2
Jump-StartRebootDetoxPlanHowtheRebootPlanWorks
ComponentsoftheJump-StartRebootDetoxPlan
Jump-StartRebootDetoxPlanSampleMenus
Must-Dos
Jump-StartRebootDetoxSmoothieRecipes
CHAPTER3
WholeBodyRebootWeightLossPlanWholeBodyRebootOption1
WholeBodyRebootOption2
ToSnackorNottoSnack?
SampleMenuOptions
FiveWholeBodyRebootMust-Dos
WholeBodyRebootWarmi(Female)WeightLossPlan
WholeBodyRebootQhari(Male)WeightLossPlan
WholeBodyRebootSevenDaySampleMenus
WholeBodyRebootExercise
Sweets
DiningOut
Alcohol
Long-TermSuccess&Maintenance
Warmi(Female)Plan
Quari(Male)Plan
CHAPTER4RECIPES
BreakfastBreakfastBrain-FoodParfait
BreakfastofChampionslaPeruvian
Gluten-FreePichuberryScone
Gluten-FreeQuinoaCrepe
MediterraneanPeruvianFusionScramble
OvernightLucumaFrenchToast
PeruvianKiwichaGranola
PowerMorningSpinachEgg-WhiteOmelet
Power-PackedIncanParfait
PurplePotatoFrittata
Quinoa,Spinach&Egg-WhiteMuffins
QuinoaCranberryCocoFusion
QuinoaPumpkinPorridge
QuinoaPichuberryMuffins
SavoryPolentawithCurriedGarbanzoandArugula
SweetPotatoCrustlessQuiche
SweetPotatoKiwichaBreakfastBake
SweetPotatoWaffles
TofuBreakfastScramble
VeganPichuberryPancakes
VeryCoconuttyKaiwaCereal
MainDishesAjdeTempehoverRoastedZucchini
AndeanGrainPilaf
ArrozconTofu
ArtichokeSeitanMolido
BeefAnticuchos
ChickenTallarinSaltado
GarbanzoSaltado
GarlicButterBeanslaParmesan
GrilledSalmon
GrilledShrimp-StuffedAvocado
KaiwaCrustedCod
KiwichaCrustedTempeh
Lemon-RoastedFish
Lentil-QuinoaMasachakuy
LomoSaltado
PeruvianBeanslaCilantro
PeruvianFishPackets
PeruvianSpicedSeitanandVeggieShishKebabs
PichuberryChickenCacciatore
PorkTenderloinwithPeruvianSpiceRub
QuinoaCannelliniBeanCroquettes
QuinoaParmesanPizzettes
Quinoa-StuffedBellPeppers
RoastedSpaghettiSquashPrimavera
TacuTacu
TempehMilanese
TofulaPanca
TofuSaltado
TurkeyPichuberryBurgerPatties
VeggieCausawithTofu
WeekendOreganoRoastedChicken
Shakes,Smoothies&ElixirsChiaCacaoProteinShake
SilkyPapayaSmoothie
Triple-BerryBreakfastSmoothie
YouthH2OGreenMachine
YouthH2OTropicalIncanExplosion
Salads,Sandwiches&WrapsAndeanPotatoSalad
AvocadoQuesoFrescoSandwich
Beet&OrangeSaladwithPichuberryChampagneVinaigrette
BlackBean&SweetPotatoThaiFusionTacos
ButternutSquash&LegumesQuinoaSalad
ChickenAvocadoWrap
ChocloChoppedSalad
MuShuPorkPeruvianFusionLettuceCups
NoriWrapsLaPeruvian
PapayaTropicalFruitSalad
Peruvian-StyleCeviche
PulledPorkTacos
SachaInchiSalmonSalad
TempehWhiteBeanCevicheLettuceCups
WhiteBeanAvocadoWrap
ZestyKale&VeggieSaladwithChickenSausage
ZestyVeganChickpeaSalad
Soups,Stews&CurriesEstofadodeSeitan
LimaBeanStew
MinestronewithQuinoaNoodles
PeruvianSeafoodSoup
PichuberryGazpacho
PichuberryQuinoaChili
PurplePotatoLeekSoup
TofuVegetableAjPancaCurry
TrigoGuisado
WholesomeRoastedEggplantStew
Snacks&SidesAntsonaLog,PeruvianStyle
BakedSweetPotatoFrieswithCoconutOil
CapresePichuberrySkewers
IncaPowerBars
Oven-RoastedPichuberries
PlantainChips
PoppedKiwicha
PowerTrailMix
RoastedArtichokeMashedPotatoes
RoastedVegetables
SuperfoodFour-SeedBites
YucaArtichokePatties
YucaFries
RoastedSweetPlantains
StaplesBoiledSweetPotato
CannelliniBeans
Choclo
GarlicRoastedMisoTofu
Lentils
Quinoa
Dips&CondimentsAjVinaigrette
AvocadoHummus
AvocadoMangoSalsa
ChampagneVinaigrettewithPichuberries
CilantroChimichurri
Cucumber-CilantroLimeDressing
PichuberryHoney-MustardDressing
PichuberryMarmalade
PichuberryPicodeGallo
RoastedGarlicArtichokeDip
SalsaCriolla
ZestySachaInchiCilantroDressing
SweetTreatsAvocadoCacaoMousse
BakedAppleswithCinnamonandChia
CakeyBlueCornAlfajores
CitrusRaspberryChiaSeedPudding
DarkChocolateCoveredPichuberries
DarkChocolateFigswithCacaoNibs
Gluten-FreeSachaInchiButterCookies
Gluten-FreeQuinoaFudgeBrownies
Inchi-Tella
LucumaPudding
PichuberryPineappleSkewers
PineappleLucumaIcePop
PoppedKiwichaChocolateMedallions
QuinoaconLeche
StrawberryMacaFrozenYogurtPops
YaconCaramelCorn
YaconRoastedPineapple
YummyStuffedDateswithCacaoandWalnuts
Fruits&VegetablesbyColor
Appendix:WheretoFindPeruvianSuperfoods
Sources
AbouttheAuthor
AbouttheContributor
ACKNOWLEDGMENTSThe author wishes to thank the following people, without whom I couldnt havecompletedthisproject:AllisonJanse,myeditoratHCIBooks,forbelievingintheprojectandpushingmeoutofmycomfortzoneanddeeplyinspiringme;KimWeiss,forhelpingwithPRandmedia strategy;LarissaHenoch, forworkingsocloselywithmeon layoutanddesign;andliteraryagentAndreaHurst,forshepherdingtheproject.
Iwouldalsoliketothankmyofficeteam,whosededicationandsupportallowedmetofocusontheproject:ChenoaBol,whospentmanyhoursin thekitchenwithcreationofrecipes and motivating food photography. I am grateful for Christy Greenwald for heroutstanding energy and effortwith the recipe nutrient analyses and assistingwithmealplandevelopment.Withoutyourwork,Icouldnthavedonemine.
Iameternallygrateful formydearfriendandcolleague,dietitianSarahKoszyk,whoaccepted to contribute to this project.Her love for food, her involvement in the recipecreations,andhercreativewritinghelpedthisbookcomealive.
ThankyoutoJamieFarnsworth,foodiebloggerfromGirlEatsGreens,forherdeliciousrecipescontribution.
I am always grateful to my family for your continued support and believing in mydreams.Finally,mydeepestthankstoPapitoforbeingmyguineapigwithallmyrecipedevelopmentandtryingallthefoodandsmoothies.Youareforeverinmyheart.
INTRODUCTIONAs a registered dietitian for more than sixteen years, Ive heardand helped peopleovercomeamyriadofchallengeswhentryingtoeathealthyandloseweight:
IdbethinifIwenttobedatseven;itsthenightbingeingthatkillsme.
ItslikeafterIhitforty,thepoundswouldnotcomeoffnomatterwhatIdid.
Ieatreallygoodduringtheday,butImhungrybydinnertime,andthenitsallover.
NomatterwhatIdo,Ihavethissparetirearoundmymiddle,andImsickofit.
With a specialty in weight management, Ive seen yo-yo dieters, crash dieters, andcountless numbers of diet fads and trends. I even had my own brief experience ofstruggling with college weight gain when I moved to the United States to pursue mystudiesattheUniversityofCalifornia,Berkeley.
WhenImovedtotheUnitedStatesfromLima,Peru,Iwasfarawayfrommyfamilyandcluelessabouthowtocookandwhattoeat.LivingwithAmericanroommates,Iwasintroduced tograbbingahandfulofcereal forbreakfastwhile runningout thedoor.Forlunch and dinner, we scarfed down cold sandwiches or takeout. Sadly, not only was Igainingweightandlackingenergy,Iwasmissingmycomfortfoodsfromhome.Whileitwasapparentthatthisnewlifestylewasnotgoodformyhealthorwellness,Ididntknowwhattodoaboutit.
Growing up in Peru, we always enjoyed homemade meals made with whole foods,which,unbeknownsttomeatthetime,incorporatedpowerfulsuperfoods.Thisnewwayof livingmademecompletelyhomesick, fat,andunsatisfied.Somethingwasmissing inmylife,andthatswhenIsaid,Enoughisenough.Ineededtoreboot.Icalledmymomandaskedhertomailmemyfavoriterecipes(thiswasbeforee-mail).Assoonasthemailarrived, Iwould rip open the letter, rush to the grocery store, and teachmyself how toprepare my native dishes. Slowly, I began to get back to my normal weight. I feltinvigorated,empowered,andrevitalized.Backintheday,thesePeruviansuperfoodswereveryhardtofind,butnowtheyarereadilyavailableintheUnitedStates.
After realizing the strength that my native foods and diet gave to me, I did someresearchanddiscoveredthereasonwhy:thefoodsthatIategrowinguparesomeofthecleanest,mostimmune-boosting,andmostdetoxifyingfoodsontheplanet.
Upon graduating with a degree in nutrition, I took my discovery a step further bydevising an eating plan that incorporated twenty-one key Peruvian superfoods.Using ascience-based approach, I introduced the plan tomany ofmy clients,who experiencedweight loss, improvedmoods, increased energy, and glowing skin. Peruvian superfoodswere helping people feel on top of the world while cleaning up their systems fromprocessedandpackagedfoodsandtoxins.Notonlyweretheyfeelingamazing,myclientswerelosingweightandkeepingitoff.Afterjustashorttime,clientswereexpressingtheirsuccesses:
Iwasntabletoloseweightbefore.Butafterdoingyourplan,Ilostsixpounds
inaweekanddontfeelbloatedanymore.Forgetjusttheweightloss;myenergyandsexualdrivewentthroughtheroof!Mysugarcravingsvanished.IlosttenpoundsineightweekssoIhadtoresizemyweddingdress.Thiswasbeyondmyexpectations!
Thiswasnt just a diet; thiswas a lifestyle change for people to recharge and reboottheirentiresystem.
NowIamhonoredandexcitedtointroducetheWholeBodyRebootplanandtoeducateyouonhowtomaximizeyourweightlossandimproveyourhealthbyenjoyingexquisiterecipesusingsuperfoods.Myclientssuccesshasbeenmypassionandmyinspiration,anditcontinuestobeso.
Thisdietisnotagimmickoranewdiettrend.Thisisawayoflivingadoptedfromaculture thathas thrived forcenturies.Focusingonsuperfoods found in theAndes to theAmazon,mygoalistoshowyouhowtooptimizeyourhealthandrebootyourwell-beingfromheadtotoe.
The Whole Body Reboot offers menus and recipes for everyone, whether you arevegetarian or vegan, you eat gluten-free, or you have no food restrictions. In order toprovide such a comprehensive plan, I collaborated with my colleague and associatedietitianSarahKoszyk,whomIveknownformore than tenyearsandwhohasworkedcloselywithmeatmyprivatepractice.Sarahhasalsohelpedhundredsofpeople reachtheirhealthandweightgoals,andwevebeenastrongteamforalongtime.Inaddition,she traveled toPeruwithme to research this book; she stayed inmymomshomeandexperiencedPeruvianculturefirsthandwiththelocals.
If you are not currently accustomed to Peruvian cuisine, have no fear. WeveincorporatedmanyfamiliarAmericandishesintothemealplans,soyoucancomfortablycook simple recipes while expanding your culinary horizon with traditional Peruvianclassics. Weve also taken some not-so-healthy favorite American dishes and poweredthemupwithaPeruviansuperfoodsmakeover.Insteadofusingaprepackagedwafflemix,weveprovidedyouwithaquickandeasyhomemaderecipeusingsweetpotatoes,astaplefoodinPeru.Everyonelovesagoodtakeoutpizza,right?Nowyoucanmakeahomemadepizzafromscratchusingquinoa.Eatingcanbefun.Eatingcanbeexciting.Eatingcanbealoverelationshipwithyourtastebuds.JustlikeItaughtmyselfhowtocook,Imgoingtoteachyouhowtoenjoydelicious,nutritiousfoodwitheasyrecipessoyoucanbecomeamasterchefinyourownkitchenwhilelosingweightandfeelinggreat.
We look forward to sharing ourwisdom and culinary skillswith you inWholeBodyReboot.Thisplanisadeliciouswaytoloseweightthatwilllastforalifetime.Expecttorebootyourbody,mind,andsoulandtohavemoreenergythanyouvefeltinyears.GetreadytoexperiencealifelongjourneyofamazingPeruviansuperfoodsthatwillkeepyoustrong,healthy,andrejuvenated.
ThekeytotheWholeBodyRebootdietare21superfoods.Superfoodsarehardworking,functional foods that far surpass basic nutritional content. They are, quite simply, the
cleanest,mostpowerful,antioxidant-rich,antiagingfoodsavailableanywhere.
HealthBenefitsofthePeruvianSuperfoodsDietOver the past few years, people have become aware of the health benefits of a
Mediterraneandiet,whichfocusesoneatingfreshandwholeplant-basedfoods;lessmeat;more fish; andheart-healthyomega-3s andmonounsaturated fats.Themanybenefits ofthistypeofdietincludediseaseprevention,includingcardiovasculardisease,cancer,anddiabetes;weightcontrol;bloodsugarregulation;andareducedamountofinflammation.Our Peruvian-based diet is similar to the Mediterranean diet, but it will expand youroptions of flavors and tastes with a South American flare, bringing you a range ofphytonutrientsforoptimalhealth.Unfortunately,notallMediterraneanfoodisnutritiousinhighquantities.Pizza,pasta,whitebread,andendlessbottlesofwinecanrampupthecaloriesquickly.Thatsaid,somePeruvianfoodscanalsolandyouontheheaviersideifconsumedinlargeportions.However,byimplementingthehealthiestcomponentsofthePeruviandiet,youwillloseweightwhileeatingdeliciousfood.
Intheintroduction,IsharedaboutgrowingupinLimaandhowIneveropenedaboxofprocessedcerealforbreakfast.EverythingIatewasmadefromscratchusingwholefoodsandaplethoraofvegetablesandfruits,wholegrains,seeds,andnaturallyraisedproteins.ThetrueoriginsofthePeruviandietarerealfoodsandwholefoods.Unfortunately,timeshave changed.Given the globalization of fast food and processed, packaged foods, thefood climate has changed in Peru, especially in the cities. In supermarkets across thecountry,younowfindprocessedfoodsandsnacks,suchassugarycerealandcakemixes,jarredsauces,andpackagedbeverages,allofwhichcontainpreservativesandchemicals.
Peru,especiallyinurbanenvironmentssuchasbigcitieslikeLima,hasrecentlyhadanincreaseinthenumberofpeoplewhoareoverweightandobese.Whiledoingresearchafewyearsago,whenIoriginallytriedtofindobesityandoverweightstatisticsforPeru,Iwasntabletofindanythingbefore1996.IeventalkedtomembersoftheNationalHealthInstituteofLimatohelpmefindstatistics.Iwastoldthatbefore1996,nostatisticswereavailablebecausetherewasnoobesityproblem.Theonlystatisticsavailablebefore1996were formalnourished children in theAndesbecauseof poverty.Whathadoccurred inPeruin1996thatresultedinthefirststatisticsonoverweightandobesity?Theopeningofthefirstfast-foodchain!Inaddition,moresupermarketsopenedinPeru,whichcausedanincreased consumption of packaged and processed foods. The introduction of fast andconvenient food increased the weight of the population and changed the lifestyle ofPeruvians. In the Amazon, the Andes, and less urban areas, whole foods and lessprocessed and packaged foods are still used, but, unfortunately, life in the cities haschanged.
AccordingtoastudydonebyDr.JaimePajuelooftheUniversidadNacionalMayorofSanMarcos,theprevalenceofmetabolicsyndromeinPeruisstilllower,at16.8percentofthepopulationhavingmetabolic syndrome,whencompared to34percentof theUnitedStatespopulation.Metabolicsyndromeisdefinedasacombinationofmedicaldisorders,suchasalargewaistline,highbloodpressure,highfastingbloodsugar,hightriglyceridelevels,andlowHDLcholesterol,whichcanincreasetheriskofcardiovasculardiseaseand
diabetes.ThehighestpercentageofpeoplewithmetabolicsyndromeinPeruislocatedinthecapital,Lima,at20.7percent.Accordingtothisstudy,thisoccurrenceismostlikelyduetotheinfluenceofconvenientandfastfoodoverthepasttwentyyears.Ruralareasinthe Andes still have a low percentage of metabolic syndrome (11.1 percent of thepopulation),mostlikelyduetolessavailabilityofconvenientandfastfoods.Nevertheless,as a whole, Peru still has 17.2 percent less people with metabolic syndrome than theUnitedStates,wherefastandconvenientfoodswereintroducedatanearlierdate.
AccordingtoanotherstudybyDr.PajuelopublishedbytheInternalSocietyofPeruvianMedicine, the coast of Peru has a higher percentage of diabetes (2.9 percent of thepopulation)thanthemountainsofPeru(0.9percentofthepopulation),likelybecausethecoastcontainsmoreurban-populatedareas,whereastheAndesarehometomorerurallypopulatedareas.Theprevalenceofdiabeteshasincreasedinthecities,mostlikelyduetotheincreaseoffastandconvenientfoods,biggerportions,andfromdiningoutmoreoften.Thischangeinfoodchoicesmayalsobethereasonwhy10percentoftheUSpopulationhas diabetes, whereas only 6.2 percent of the Peruvian population has diabetes, sincepeopleintheUnitedStatestendtodineoutmoreoftenanduseconvenient,andfastfoodsonamoreregularbasis.
Sadly,theUnitedStatessurpassesPerusrateofobesityby21.5percent.InPeru,14.2percent of the population is obese whereas in the United States, 35.7 percent of thepopulation isobese.Also,Peruhasagreaterdifferenceofnormalweightpeopleversusobesepeoplebynearly33percentinfavorofnormalweightpeople.InPeru,47percentofthepeoplearenormalweightwithaBMIof18.524.9.TheUnitedStateshas31.3percentofthepopulationclassifiedasnormalweight.Ontheoppositetrend,Americanshave4.4percentmoreobesepeoplethannormalweightpeopleanegativenumberwedontwanttoseeduetoharmfulhealthimplications.AccordingtoresearchbyDr.JaimePajueloinaccordance with the Universidad Nacional Mayor of San Marcos and the NationalInstituteofHealthinPeru,thewideuseofwholefoodsstillhasapositiveeffectonlowerobesityratesinPeruwhencomparedtocountriesthatusemoreconvenientandprocessedfoods.Also, even though some foodoptions have changed inPeru due to globalizationandtheintroductionoffastandconvenientfoodsinthemajorcities,historystillremainsstrongwithintheculture,cuisine,andlifestyleofruralPeruvianswhoeatwholefoodstoreduceweight,lowerriskofdiabetes,andincreasetherateofdiseaseprevention.
Superfoodsarestillwidelyconsumed throughout thecountry,especially in theAndesandtheAmazon,wherethereisalowerincidenceofmetabolicsyndrome,hypertension,diabetes,andobesity.
The21Superfoods
1.Aj2.Artichokes3.Avocado
4.Beans5.Cacao6.Camu7.ChiaSeeds8.Cilantro9.Kaiwa10.Kiwicha11.Lucuma12.Maca13.Papaya14.Pichuberries15.PurpleCorn16.PurplePotatoes17.Quinoa18.SachaInchiSeedsandOil19.SweetPotatoes20.Yacon21.Yuca
Starting in the Amazon, you will find memory-boosting foods that improve brainhealth, such as sacha inchi seeds,which arehigh in completeprotein andomega-3s. Inaddition, lucuma is a fruit rich in antioxidants and a good source of beta-carotene andcalcium. Looking for an antiaging fix? Camu camu is extremely high in vitamin C.Moving into theAndes,youwill findquinoa,kiwicha,andkaiwa, three seeds thatarefullofantioxidants,high inprotein,andhigh infiber.Pichuberries, foundin theAndes,canprovideyouwith39percentofyourrequireddailyvitaminD.Heart-healthyfatscomefromsacha inchiseeds,avocados,chiaseeds,andflaxseeds. Inaddition, therearemanyimmune-boosting spices in the Peruvian diet such as turmeric, an anti-inflammatory,cancer-preventingspice;aj,aspicederivedfromapepperrichinvitaminsA,B,andC;and capsaicin, which can assist with weight management. With all of these benefits,Peruvian superfoods truly offer an impeccable life of ideal health to reboot your entirebody.HerearesomeofthegeneraladvantagesthatPeruviansuperfoodscanprovideforyou:
Improved heart health by providing protection against hypertension, heartattacks, stroke, andhigh cholesterol.Omega-3s andanti-inflammatory fats canlower triglycerides and blood pressure andmonounsaturated fats help reducecholesterolandriskofheartdisease
Sourcesforomega-3s:sachainchiseeds,flaxseeds,andchiaseeds;agoodsourceofmonounsaturatedfats:avocados.
Disease-fighting antioxidants and phytochemicals act as free radicalscavengersandcontainanti-inflammatoryproperties thathelpreduce theriskofmetabolicsyndrome,cancer,diabetes,obesity,arthritis,andincreaseimmunesystemsupport
Sources:aj,pichuberries,purplepotatoes,andcorn.
Antiagingvitaminsandnutrientshelpincreasevitality,longevity,energy,andimprovememory,vision,skin,andsexualdrive
Sources:maca,lucuma,andsweetpotatoes.Digestivehealththroughprobioticsandfiber,whichhelpreducebloating,gas,
andstomachpainandcrampsSources:papaya,beans,andyacon.
Throughoutthebook,wewillcontinuetohighlightthebenefitsofthesemanyfoods.Tobetterhighlightthem,hereisalookatthewhole-bodybenefitsofthesekeysuperfoods:
Inadditiontothe21Peruviansuperfoods,wevealsousedsomeofthemostpowerfulspicesontheplanetinourrecipes,suchascumin,turmeric,curry,paprika,andcinnamon.Notonlydothesespicesprovideawealthofhealthbenefits,theyarecaloriefree!
BenefitsofSpicesCinnamon:Seasoningahigh-carbfoodwithcinnamoncanhelppreventaspikeinyourbloodsugarlevels.Cinnamonslowstherateofgastricemptyingaftermeals,steadyingtheriseinbloodsugarlevelsaftereating.Smellingthescentofcinnamonboostsbrainactivitybystirringourappetitecues, refreshingandwarming thesenses,andmayevenproducefeelingsofjoy.
Curry:Growingevidencesuggeststhatcurcumin,thebiologicallyactiveconstituentofamain spice found in curry, may help prevent and treat Alzheimers disease. Curcuminturns on the production of antioxidant proteins. This particular antioxidant protects thebrain against oxidative injury, the culprit of aging and neurodegenerative diseases, andthusmay delay the onset of the effects of aging and help prevent Alzheimers diseasewhenconsumedoften.
Cumin:Cookingwithgroundcumincanhelppreventirondeficiency,sinceeachteaspoonprovides 4milligramsof iron, or 22 percent of the daily recommendedvalue.The ironfoundincuminhelpsincreaseenergyandisnecessarytosupportpropermetabolismformusclesandotheractiveorgans.Almostallofthecellsinourbodyburndietarycaloriestocreateenergythroughaprocessthatrequiresiron.
Paprika:Asmallamountofpaprikadeliversantioxidantsandnutrients.Oneteaspoonofpaprika has 4 percent of the recommended daily intake of vitamin B6. Like most Bvitamins,B6isacoenzyme.Theseenzymesinitiatebiochemicalreactionsresponsibleforthecreationofenergy.
Turmeric: The yellow pigment in turmeric is called curcumin. When used regularly,curcuminhelps treatdiseasessuchasarthritis, inwhichfreeradicalsare responsible forjoint inflammation anddamage to the joints.The combinationof turmerics antioxidantandanti-inflammatoryeffectson thebodyexplainswhymanypeoplewith jointdiseasefindreliefwhenusingthespiceregularly.
LivingaPeruvianLifestyle
While eating a healthy diet is important for wellness, food is not the only way todecreasecortisol,preventdisease,andincreaselongevity.Theotherpartoftheequationislifestyle. In addition, its important to note that a healthy diet doesnt just entail eatingsuperfoodsbutalsolivingasuperfoodslifestyle.Itsnotjustthedietbuthowyoueatthefood,preparethefood,andmanageyourstressanddailyliving.
Mindfullyselecting,preparing,andeatingwholefoodsshouldbeascherishedastheairwebreathe.Slowingdownourhecticlivesisequallyimportantforatrulynourishedbodyandspirit.Eatingshouldbeatimeofrelaxation,awareness,andmindfulness.Inmyfirstbook,EatingFree,Idiscussedeatingwithelegance,whichisnotonlyaboutthesensorypleasuresoffoodbutalsoaboutthemindfulnessandcareweapplywhileeating.Eatingwithelegancemeanswesitdownat the table.Weenjoy these relaxingmoments in lifethatarefullofourheightenedandawaresenses.Wetaketimetosmellthefoodwaftingfromthekitchen.Welistentothesoundofchoppingaswepreparethefood.Wetakenoteofthevibrantcolorsofthefreshproduce.Finally,wetastethesucculentdishesthatmeltinourmouths.Wesavor theflavorand take timetoeat themeal thatwehavepreparedwithlove.Weeatslowly,allowingourselvestorelax.
InPeru,peopletaketwohoursonaverageforlunch.IntheUnitedStates,wetypicallytakefivetotenminutes.Iunderstandthatnoteveryonehastwohoursduringaworkday.Nevertheless, we can take at least twentyminutes to sit down, chew our food, and bepresent in theactofeating. Inaddition, takingat least twentyminutes toeatwill allowyour stomachenough time to send themessage toyourbrain that youare satisfied andfull.Ifyoueattooquickly,yourbodywillpushyoutokeepeating,andyoucanover-eat.Whenpeopleeattoofast,theyneverfeelsatisfied.Takeyourtimewheneatingandsavortheflavorsofyournourishingfood.
Going to thefarmersmarket isanatural,weeklyevent inPeru. InPeru,peopleshopweekly,ifnotdaily,forperishables.Whilegoinghomefromwork,aPeruvianwillstopinthemarket tobuysomefreshproduceorprotein.Weunderstandthat thedailyshoppingexperiencemaynotbeanoptioninAmericanculture.Nevertheless,youcanincorporateaweeklyshopping trip to the storeor local farmersmarket toget the foodyouandyourfamilyneedfortheweek.Byhavingaweeklytripscheduled,youcanalsohaveaweeklymealplan inorder tocookandprepareyourmealsandsnacksasoftenaspossible.TheWholeBodyRebootwillprovideyouwithalistofwheretofindPeruviansuperfoodsaswellassamplemenustomakeyourbuyingexperienceaseasyandeffortlessaspossible.NowthatyouknowaboutthebenefitsofaPeruviansuperfoodsdiet,readontolearnhowtomakeitworkforyou.
SuperfoodsbyCategory
Grains,starches,andlegumes
Quinoa,*kiwicha,kaiwa,maca,sweetpotato,purplepotato,purplecorn,yuca,andallbeans.Otherhealthyoptionsincludebrownriceandblackrice,oatmeal,barley,andwheatberries,amongothers.
Fruits Pichuberry,papaya,lucuma,camucamu,andanyotherfruit.Eatyourcolorsandbuyinseason.
Vegetables Artichokes,broccoli,cauliflower,Brusselssprouts,beets,asparagus,andanyothervegetable.Eatyourcolorsandbuyinseason.
Meatsandvegetarianmeats
Chicken,turkey,allwhitefish,salmon,eggs,tofu,tempeh,porktenderloin,beefsirloin,orothermeatswith47%fat.
Fats Sachainchioilandseeds,oliveoil,canolaoil,flaxseeds,chiaseeds,avocados,cacao,almonds,andwalnuts,amongothers.
Probiotics Yacon,Greekyogurt,kefir,tempeh,andfermentedfoods.
Herbsandspices Aj,cilantro,basil,parsley,cumin,turmeric,andcurry.
*FoodswithpurplecolorarefromPeru.
Startinganewprogramcanbeconfusingandoverwhelming.Wearesoaccustomed toour normal habits and day-to-day routines that the thought of altering our lifestyle is
daunting. You may feel stuck because you dont know how to begin. You may feeltemptedbybagelsatworkonWednesdaysorDoughnutFridays.YoumaysufferfromtheWeekendWarriorsyndromewhereyouaregoodallweeklongandthenblowitduringtheweekendfiestas.Youareinarutanddontknowhowtobreakthecycle.Therefore,yourintentionstogethealthyareputoffforanotherday.
Nowisthetimeforabrand-newkick-start.Just likewhenyourcomputerfreezesandyou are frustrated and fed up, a simple reboot can jump-start the computer and get itworkingattopspeedagain.Thisweekisyourreboot.Thisweekismeanttorefreshandrebalanceyourinternalorgans.Youwillreplenishyourselfwithnutrients,rejuvenateyoursystem,and instantly revampyourhealth.Thisweekwill takeyouoff theviciouscycleandprepyouforyourpowerhousedietplaninChapter3.
TheJump-StartRebootDetoxplancanbeusedanytimeoftheyearwhenyouneedaquickdetox.For example,whenyoucomehomeafter a longvacationor abigholidayweekend,youmayfeelsluggishoroutofsync.Youdranktoomuchcaffeineandalcoholor you ate toomany sweets and sugary treats.Basically, you ate yourway through theholidays, and your clothes are squeezing the breath out of you.You suddenly notice amuffin topwhenwearingyourskinny jeans.Nowis the time to refresh, rejuvenate,andrestore your health.Throughout thisweekyouwill get your balance back, realignyourhormones,cleanseyourinternalorgans,increaseyourenergy,improveyourskin,optimizeyourvitality,andjump-startyourweightloss.
Thisweekwill begin your journey toward establishing new habits, such as planningyourmenuandpreparinghealthymealsandsnacks.Bysettingup timeforyourselfandprioritizingyournutritiongoals,youwillsetafoundationforlong-termsuccessfulhabits.By the end of the week, youwill bemotivated to continue eating delicious, nutritiousfoodsin thedaystocome.Whilemanyclientslikethisrebootasawaytokick-starttheirweightlossefforts,manyothersprefertoskipthisdetoxweekandmoverightintotheregulardietplanpresentedinChapter3.Onlyyoucandecidewhatworksbestforyou.
Weallshouldstrivetoeathealthyfoodsmostdaysoftheyear,sodontbetemptedtoconsistentlyoverindulgeandthenstarttheJump-StartRebootDetoxplaneveryMondayafterahard
weekend.WeekendWarriorsneedtochangetheirlifestylehabitssoMondaysdontbecomearegularrebootday.
HowtheRebootPlanWorksEachdayfocusesonadifferentcoloroftherainbow,likethosefoundintheIncanflag.
Every color provides a different phytonutrient, a natural chemical found in plant-basedfoodsthatpreventsdiseaseandkeepsourbodiesworkingproperly.Thefoodsalsocontainantioxidantsthatinhibitoxidationandthatcanprotectourbodiesfromharmfulsubstancessuch as free radicals. Because every color provides a different phytonutrient andantioxidant,youwillbeeatingeachcolorthroughouttheweeksothatyourbodyreapsthebenefitsofoptimalhealth.
Thefollowingcolorsareusedinthesmoothierecipesthatfollow:
The smoothie recipes below are specifically designed for your reboot plan; everysmoothie contains important micronutrients and phytochemicals to keep you balanced,nourished,and fueled.For this rebootplan, try to stickwith theexact recipesprovided.However, in the future, for regular daily living, you can substitute different fruits andvegetableswiththesamecolorandstillreapallthebenefits.Forexample,aclientofminedetests carrots.Shewouldnt touchacarrotwitha ten-footpole. Instead, sheeatsotherorange-colored vegetables such as butternut squash and sweet potatoes. All threevegetables contain beta-carotene,which is the carotenoid found in the orange pigment.Shes reaping the samebenefitswhileenjoyingher food.So takenote that ifyoucomeacrossaparticularfruitorvegetablethatdoesntsoundtooappetizing,youreinluck!Allyouneedtodoischooseanotherfruitorvegetableofthesamecolorandsubstituteittoensureyoukeepupyouroptimalhealth.Moredetails.
Eachdayyouwillbe required tomake threeservingsof thesmoothie.Youhave twooptions:
Option1:Makeallthreeservingsatonceinordertosavetimeduringtheday.Youwillneedablenderthatholdsseventoeightcupsormoreinordertomakethreeservingsofthesmoothie.Ifyoudonothaveablenderthissize,youcanmakethesmoothieintwoseparatebatches.Dividethesmoothieintothreeseparatemasonjarstodrinkforyourthreemealsofbreakfast,lunch,anddinner.
Option 2: Make single-serving smoothies at different times of the day and drink forbreakfast,lunch,anddinner.Moredetails.
ComponentsoftheJump-StartRebootDetoxPlanYou will drink one smoothie for breakfast, lunch, and dinner for five days. The
smoothies provide you with a complete meal, including protein, carbohydrates, heart-healthyfats,vegetables,andfruitsineveryserving.
Youwillrefrainfromeatingmeatduringthistimeforeasierdigestionandtocleanoutyoursystem.Proteinisstillnecessaryandvitalforwellness.Wevetestedthesmoothieswith natural rice protein, pea protein, andwhey protein. All of these proteins have noaddedflavorsinordertobeasnaturalaspossiblewithlessrefinedorartificialsugars.Wealso chose complete proteins and organic protein powders in order to refrain fromconsumingtoxicchemicals.Youcanchoosewhichtypeofproteinyouwant.Thegoalisto find a protein powder with 2025g of protein per meal per serving for optimalperformance.Variousproteinpowderswillhavedifferentgrams.Keepingupyourproteinintake during the Jump-Start Reboot Detox plan is extremely important in order to
maintainyourleanmusclemassandrampupyourmetabolism.
Coconutwaterhasbeenincludedinallofthesmoothiesbecauseitisaneutralchoiceforeveryone.Coconutwater isacleanenergysource,providingelectrolytes,potassium,andnaturalsugar.Sincewearerefrainingfromconsumingdairyandanimalproductsatthistime,coconutwaterwillprovideyouwithagoodbaseandliquidforyoursmoothies.
Ifyouarehungryandneedalittlemorethanjusttheshake,seethesamplemenubelow.Youcanaddwholefoods,minimallyprocessedfoods,andrealfoodstoyourdailymenu.However,theadditionalfoodbelowisnotnecessary.Whatisrequiredisthatyoueatthreesmoothiesperdaythatarecompletemealsinonedrink.Alsotakenotethatitisextremelyimportant toeateverythreetofourhours inorder tocontrolyourhunger, tokeepsugarlevels incheck,andtomaintainanactiveandstrongmetabolism.QuickTip:Ifyoureworried about nutrients breaking down faster after having blended the smoothies,havenofear!Theprocessofnutrientlossandbreakdownofenzymeactivityhappensfaster when the antioxidants are introduced to the air. So tightly seal up yoursmoothie,refrigerateit,andenjoyitlateratyourscheduledmeals.
Jump-StartRebootDetoxPlanSampleMenusBREAKFAST
Females:Oneservingofthesmoothieoftheday+optionalcupcookedplainoatmeal(justoatsandwater).
Males:Oneservingofthesmoothieoftheday+optional1cupcookedplainoatmeal(justoatsandwater).
SNACK(optional)
Dependingonwhetheryouarehungry,youmayneeda snackbetweenbreakfast andlunchoryoumaynot.Keepinmindthatthesefivedaysweredevelopedtokeepitsimpleandascleanaspossible.Phase2willbefullofflavorandvariation.
Females:Oneapple+12unsaltedalmondsorcupdriedpichuberries(goldenberries)+1tablespoonofcacaonibs
Males:Oneapple+18unsaltedalmondsorcupdriedpichuberries(goldenberries)+2tablespoonsofcacaonibs
LUNCH
Females:Oneservingof thesmoothieof theday+optionalcupcookedquinoa+avocado+non-starchyvegetablesofchoice(cookedorraw)
Males: One serving of the smoothie of the day + optional cup cooked quinoa + avocado+non-starchyvegetablesofchoice(cookedorraw)
SNACK(optional)
Females:Oneapple+12unsaltedalmondsorcupdriedpichuberries(goldenberries)+1tablespoonofcacaonibs
Males:Oneapple+18unsaltedalmondsorcupdriedpichuberries(goldenberries)+2
tablespoonsofcacaonibs
DINNER
Females: One serving of the smoothie of the day + optional cup black beans +PichuberryPicodeGallo (Moredetails) + non-starchy vegetables of choice (cooked orraw)
Males:Oneservingofthesmoothieoftheday+optionalcupblackbeans+PichuberryPicodeGallo(Moredetails)+non-starchyvegetablesofchoice(cookedorraw)
FoodstoINCLUDE FoodstoAVOID
Fruits,vegetables,heart-healthyfats,wholegrains,beans
Caffeine,alcohol,refinedsugar,processedfoods,chemicals
Must-Dos
Drinkwater:Drinkabout2litersperday.Eatonlywhatyouneed:Eachservingofsmoothieprovidesyouwitha
complete meal so you may not need the additional food options duringbreakfast,lunch,anddinner.Refrainfromovereating.Nowisatimetoletyourbodyrelaxandgetridofexcesswaste.
Snackmindfully:Payattentiontoportionsizesandhungercues.Lightexercise:Keepyourworkoutstoalowintensityduringthisweek.
Try walking, stretching, or hatha yoga. Refrain from running, biking,spinning,hotyoga,weightlifting,andotherintenseexercises.Youwillnotbeconsumingenoughtosustainyourenergyinanadequatewayifyouareexertingalotthroughvigorousexercise.Youdontwanttoshutdownyourmetabolism.Youwant toburnfat,notmuscle,duringthisdetox.Sokeepexercisetoaminimumandatalowintensity.
CheatSheet
Cravingcaffeine:insteadtrynoncaffeinatedgreentea.Craving salt: instead try pickled and/or fermented vegetables likekimchi,pickles,sauerkraut,cauliflower,orcarrots.Theseareallgreatsourcesofprobiotics,too.
Cravingsugar:insteadchewon2tablespoonscacaonibs(onlyonceperday).Cravingalcohol:insteaddrinksparklingwaterwithasliceoflimefor
afabulousmock-tail.Craving food: instead of dying from hunger and ruining yourmetabolism,have twosnacksperdayasnecessary,one snack in themorningandonesnackintheafternooninbetweenmeals.
TIPSTOSTAYONCOURSE
Choose five dayswhenyou are at home to followthe plan (this can be any five consecutive days withminimalsocialcommitments).
Shop for all of the ingredients you need beforestartingtheplan.
Give yourself time to prepare the smoothies,whetheritsthenightbeforeorthemorningof.
Remember: if youget hungry, youhave additionalsuperfoodoptionsavailable.
Minimal exercise is recommended so you dontover-exertyourselfandincreasehungerlevels.
Jump-StartRebootDetoxSmoothieRecipesNowthatyouhavelearnedthedosanddonts,youarereadytostartyourWholeBody
Rebootweightlossplan.YoucanstartwiththeoptionalrebootsmoothieplantofolloworskiptotheWeightLossPlanMoredetails.
Day1:RedRebootRed represents energy, strength, power, and courage, according to color psychology.
Redfruitsandvegetablesarerichinlycopeneandanthocyanins,powerfulphytochemicalsthatpossessthecharacteristicredpigment.Lycopeneandanthocyaninsarelinkedwith:
ReducedriskofcertaincancersHeart,lung,andurinarytracthealth
ImprovedmemoryAbilitytowardoffinfection
Ingredients 1Serving 3Servings
Strawberries,freshorfrozen 1cups 4cups
Tomato cup 1cups
Cookedbeets cup 1cups
Chiaseeds 1tablespoon 3tablespoons
Camucamupowder* 1teaspoon 1tablespoon
Cinnamon teaspoon teaspoon
Coconutwater 1cup 3cups
Proteinpowder(rice,pea,orwhey) 2025gprotein 6075gprotein
*NOTE:CamucamuisaPeruviansuperfoodthatprovidestherapeuticlevelsofvitaminCinitsnaturalform.Refertothe AppendixMore details to find where to buy camu camu. If you choose not to purchase camu camu, skip thisingredient.Another great alternative to include aPeruvian superfoodwith camucamu is to add a shot of youthH2OMoredetails.
Putalltheingredientsinablenderandpureeuntilsmooth.Addtapwateruntilthesmoothiereachesthedesiredconsistency.
NOTE:Ifmakingthesmoothiethenightbefore,thechiaseedswillabsorbsomeofthewateranditcouldthickenthesmoothie.Noworries,justaddmoretapwaterthenextdayandshakeorstirthesmoothietothedesiredconsistency.
PerServing:Kcal349,Protein31g,Carb48g,Fat5g,Sodium327mg,DietaryFiber15gDailyValue:Fiber58%,VitC1429%,VitA18%,VitD0%,Calcium20%,Iron47%
Day2:OrangeRebootIncolortheory,orangerepresentsenthusiasm,happiness,creativity,determination,and
success.Orangefruitsandvegetablesareloadedwithcarotenoidsandbioflavonoidsthatfunctionasantioxidants.OrangefoodsarealsoassociatedwithhighlevelsofvitaminC.Thesephytonutrientshelpto:
MaintainahealthyimmunesystemSlowtheagingprocess
LowertheriskofheartdiseaseProtectagainstcancerImproveandmaintaineyehealth
Ingredients1 Serving3 Servings
Carrots,fresh,chopped cup 1cup
Orange,fresh,chopped ofthefruit 1wholefruit
Papaya,fresh,chopped 1cup 3cups
Coconutwater 1cups 4cups
Cinnamon,ground 1teaspoon 1tablespoon
Chiaseeds 1tablespoon 3tablespoons
Proteinpowder(rice,pea,orwhey) 2025gprotein 6075gprotein
NOTE:AnothergreatalternativetoincludePeruviansuperfoodsistoaddashotofyouthH2OMoredetails.
Putalltheingredientsinablenderandpureeuntilsmooth.Addtapwateruntilthesmoothieisthedesiredconsistency.
NOTE: Ifmaking thesmoothie thenightbefore,pleasenote that thechia seedswillabsorbsomeof thewaterand itcould thicken the smoothie.Noworries, just addmore tapwater the next day and shake or stir the smoothie to thedesiredconsistency.
PerServing:Kcal333,Protein30g,Carb46g,Fat5g,Sodium427mg,DietaryFiber15gDailyValue:Fiber59%,VitC210%,VitA237%,VitD0%,Calcium26%,Iron34%
Day3:YellowRebootYellow represents sunshine, happiness, intellect, and optimism, according to color
theory. Yellow fruits and vegetables are rich in phytochemicals, carotenoids, andbioflavonoids.Thesenutrients, alongwithvitaminC, act as strongantioxidants.Yellowfoodsfunctionto:
PreservehealthyvisionMaintainhealthyskinandspeedupwoundhealing
AidinhearthealthBoostimmunityScavengefreeradicalsandactasantiagingagents
Ingredients 1Serving 3Servings
Yellowcherrytomatoes cup 1cups
Pichuberries* 1cup 3cups
Yellowsquash,fresh,withskinon,chopped cup 1cups
Pineapple cup 1cups
Coconutwater 1cup 3cups
Chiaseeds 1tablespoon 3tablespoons
Turmeric teaspoon 1teaspoons
Proteinpowder(rice,pea,orwhey) 2025gprotein 6075gprotein
*NOTE:Pichuberries,thesuperfoodinthesmoothie,willincreaseyourlevelsofvitaminDandantioxidantactivity.Ifyoucantfindpichuberries,addanadditionalcupofcherrytomatoesandcupofpineappleperservingtotherecipe.AnothergreatalternativetoincludePeruviansuperfoodsistoaddashotofyouthH2OMoredetails.
Putalltheingredientsinablenderandpureeuntilsmooth.Addtapwateruntilthesmoothieisthedesiredconsistency.
NOTE: Ifmaking thesmoothie thenightbefore,pleasenote that thechia seedswillabsorbsomeof thewaterand itcould thicken the smoothie.Noworries, just addmore tapwater the next day and shake or stir the smoothie to thedesiredconsistency.
PerServing:Kcal369,Protein32g,Carb53g,Fat5g,Sodium340mg,DietaryFiber11gDailyValue:Fiber48%,VitC394%,VitA54%,VitD52%,Calcium18%,Iron34%
Day4:GreenRebootGreenisthecolorofnatureandrepresentsgrowth,freshness,andfertility.Greenfruits
andvegetablesarerichinlutein,zeaxanthin,andindoles.Greenfoodshelptoboostyourimmunesystemandprotectagainstcellulardamage.Thesephytonutrientsareknownfortheirabilityto:
Preventage-relatedmaculardegenerationandcataractsIncreasetherateofbreakdownofcarcinogensinthebody
Strengthenbonesandteeth
Ingredients 1Serving 3Servings
Spinach 1cup 3cups
Kale 1cup 3cups
Cubedpineapple cup 1cups
Choppedparsley cup cup
Avocado ofthefruit 1wholefruit
Freshginger,peeled -inchnub 1-inchnub
Lucumapowder* 1tablespoon 3tablespoons
Coconutwater 1cups 4cups
Proteinpowder(rice,pea,orwhey) 2025gprotein 6075gprotein
*NOTE:LucumapowderisaPeruviansuperfoodthatwillprovideyouwithmanybenefits.RefertotheAppendixMoredetails to findwhere to buy it. If you choose not to purchase lucuma, youwill still get the benefits from the otheringredients.AnothergreatalternativetoincludeaPeruviansuperfoodsistoaddashotofyouthH2OMoredetails.
Putalltheingredientsinablenderandpureeuntilsmooth.Addtapwateruntilthesmoothieisthedesiredconsistency.
PerServing:Kcal388,Protein32g,Carb51g,Fat8g,Sodium449mg,DietaryFiber11gDailyValue:Fiber43%,VitC264%,VitA234%,VitD0%,Calcium24%,Iron42%
Day5:Blue/PurpleRebootBlueisthecolorofpeaceandserenitywhilepurplerepresentsroyalty,power,nobility,
and luxury.Blue/purple fruits andvegetables arent asnumerous as someof theothers;however, they are packed full of anthocyanins, phenolics, and resveratrol. Theseblue/purplephytonutrientshavebeenknownto:
ReducetheriskofcertaincancersLowertheoccurrenceofstrokeandheartdisease
ImprovememoryfunctionPromotehealthyaging
Ingredients 1Serving 3Servings
Yellowsquash,freshwithskinon,chopped cup 1cups
Blueberries,freshorfrozen cup 2cups
Blackberries,freshorfrozen cup 1cups
ChichaTisaneMoredetails* 1cup 3cups
Chiaseeds 1tablespoon 3tablespoons
Proteinpowder(rice,pea,orwhey) 2025gprotein 6075gprotein
*NOTE:Purplecornis thePeruviansuperfoodinthesmoothie.Refer to theAppendixMoredetailsforwheretobuypurplecorn.Ifyouchoosenottobuypurplecorn,useequalpartscoconutwaterperservingtoprovideenoughliquidforthesmoothie.AnothergreatalternativetoincludeaPeruviansuperfoodwithpurplecornistoaddashotofyouthH2OMoredetails.
Putalltheingredientsinablenderandpureeuntilsmooth.Addtapwateruntilthesmoothiereachesthedesiredconsistency.
NOTE:Ifmakingthesmoothiethenightbefore,thechiaseedswillabsorbsomeofthewateranditcouldthickenthesmoothie.Justaddmoretapwaterthenextdayandshakeorstirthesmoothietothedesiredconsistency.
PerServing:Kcal275,Protein29g,Carb33g,Fat5g,Sodium14mg,DietaryFiber12gDailyValue:Fiber46%,VitC52%,VitA5%,VitD0%,Calcium13%,Iron28%
Purplecornisrichinphytonutrientscalledanthocyanins,whichprotectthebodyfromenvironmentalstressandtoxins,strengthenthebodysimmunity,andprotectagainstcarcinogens.Ithasthehighestantioxidantratingofanyfood,includingblueberries,makingitamostexcitingnewsuperfood.
CHICHATISANEServings:14 Servingsize:1cup
1pounddriedpurplecornkernels3cinnamonsticks
1tablespoonwholeclovesPeelof1pineapple(optional)16cupswater
Preparethisdrinkontheweekendsoyouhavelunchreadytogothroughouttheweek.
Putalltheingredientsinalargestockpot.Bringtoaboiloverhighheat,thenlowertheheattoasimmer.Coverandsimmerfor45minutes.
Straintheliquidthroughacolanderorsieveintoalargecontainer.Cooltoroomtemperatureandthenrefrigerateuntilcold.
NOTE:Thetisanemaybestoredintherefrigeratorforonetotwoweeks.
PerServing:Kcal68,*macronutrientcontenttoominimaltocount
Purplecornisrichinphytonutrients,whichprotectthebodyfromtheenvironment,strengthenthebodysimmunity,andprotectagainstcarcinogens.
Manyof youhave finished the Jump-StartRebootDetoxplan and are feeling lighter,
happier, andhealthier.A lotofmyclients expresshow they rapidly loseweight,banishbloating,andabsolutelylovethetasteofallthefruitsandvegetablessothattheywanttokeep on drinking the smoothies. For this reason, I have devised two different plans toachieve basically the same results. One plan allows you to incorporate smoothies; theotheroffersabitmorevariety.
WholeBodyRebootOption1OptionIrecommendsyoudrinkoneortwosmoothiesperdayandchooseoneortwo
sensiblemealsateitherbreakfast,lunch,ordinner.Tolearnwhatasensiblemealis,checkoutthesamplemenuslaterinthechapteraccordingtoyourdietarypreference.Chooseamealthatsoundsamazingtoyouandenjoyit.Inaddition,weallhaveourpreferredtastesforcertainsmoothies.Youcanchooseyourfavoritecoloredsmoothieandrepeatitfortwoorthreedaysbeforemovingontothenextcolor.Istillrecommendeatingallthecolorsoftherainbowtoobtainthevariousbenefitssorotateyoursmoothies.Lastofall,youwillfindguidelinesregardingmust-dos,exercise,diningout,andalcoholsoreadon.
WholeBodyRebootOption2Forthoseofyouwhodidnotdothedetoxplanandarejust jumpingin,youwillstill
benefit greatly from the Whole Body Reboot weight loss plan. The weight loss planincludessamplemenustohelpyouincorporatethe21superfoodsintoyourdailydiet.Thebest part about the menus is that you have multiple options and a ton of variety. Forexample,eachmenuofferssevendifferentdayswhereyoucanmixandmatchthevariousrecipes forbreakfast, lunch,ordinner.Not interested inmakingaparticular recipe?Noworries!Simplyuseanotherrecipefromanydayoftheweek.Allofourrecipesarelessthan400caloriespermeal,soswappingonerecipeforanotheriscompletelyacceptable.
ToSnackorNottoSnack?Weve provided youwith two to three snacks a day. If youre not hungry, you dont
needtoeateverysinglesnack.Thesnacksaresuggestedinordertocontrolhungerlevelsandensureoptimalenergyandbrainfunction.Themaingoalistostayfueled.Byeatingeverythreetofourhours,youwillcontrolghrelinlevels,whichisyourhungerhormone.Ghrelinspikeswhenwewaitmorethanthreehoursbetweenmealsorskipthem.Researchtellsusthateatingeverythreehoursisabouttherightintervaltomanageghrelin,whichcontrolsbothhungerandappetite.Forexample,withinthirtyminutesafterameal,ghrelinbeginstorisesteadilyuntilthenextmeal.Studieshaveshownthatalongerbreakbetweenmeals is associatedwith amore significant increase inghrelinproduction.Studieshavealso demonstrated that there is less ghrelin produced in the average person betweenbreakfastandlunch(athree-tofour-hourbreak)thanbetweenlunchanddinner(typicallysixhours),sotimingthespacebetweenmealsisacriticalmodulatorofghrelin.Withthisknowledge, you may not need a snack between breakfast and lunch. But you willdefinitelyneedasnackbetweenlunchanddinner.Thisissuperimportantforcontrollingyourhunger.
Ghrelin spikes when we lose weight. Why? Because your body only cares aboutsurvival. It wants homeostasis, or the status quo. Your body thinks losing weight isdangerous,soasyoustarttolose,youneedtobeextramindfulofyourghrelinfunction.Your bodywill fight back if you dont approachweight loss in a steady, sensibleway,working with your ghrelin instead of against it. This is a fundamental principle tounderstand:youhavetoeatregularlytoloseweight.
Two problems that occur duringweight loss are consuming too few calories at eachmealoravoidingcarbohydrates.Youwillnothavetoworryaboutthesechallenges.Everymealprovidesyouwithawell-balancedmixofhealthycarbohydrates,proteins,andfatsinadditiontoadequatecalorieintake.
Youcanapproachthedailymenusinmanydifferentways.Onewayis tochooseonedaysmenus and repeat that daysmenusmultiple times.Anotherway is to follow theentiresamplemenuexactlybycookingandpreppingeverymealandsnack.Athirdwayistomixandmatchvariousbreakfasts, lunches,anddinners,becausethecaloriesforeachmealareroughlythesame.Afinalwayistopickafewofyourfavoritemeals,cookthem,and eat them throughout the week. Leftovers rock! All the main dishes are filling,delicious, andnutritious.Theyhelp satisfyyourhunger, controlyourghrelin, andmakeyouhappier.Weveprovidedyouwith fourdifferent seven-daysamplemenusbasedonyourfoodpreferences.
SampleMenuOptionsWeveprovidedacompleteweekofmenusforregulareatersor thosewhohaveno
dietaryrestrictionsandeatallformsofproteinandcarbohydrates.However,makesuretoexplore and look at the other menus, too, as weve provided menus for vegans, andvegetarians, aswell as gluten-free options. The variousmenus provide awell-balancedcombination of protein, carbs, and fats using whole foods. For example, youll findpotatoesinthegluten-freemenu.Youcaneatthose,too.Socheckouteverymenu.Youllbesurprisedathowenticingalltherecipesare.
FiveWholeBodyRebootMust-DosThe following five principles will reboot yourmetabolism and increase your bodys
energyandefficiencytoburnfatandloseweight.
RebootMust-Do#1Eat breakfast within an hour of waking. Be sure your breakfast is a blend of
carbohydrates, fiber, and protein.Our planwill offer youmany recipes that satisfy thisprinciple.Breakfastisthemostimportantmeal,anditdrivesyourentireday.Itdetermineshowmuchyouregoingtoeatat4:00PM.Breakfastwillcontrolghrelinandsetyouupforsuccess. If you exercise in themorning, have a pre-exercise shake (see themaca shakerecipeMoredetails)andthenbreakfastaftertheworkout.Eatingbeforetheworkoutwillincrease your metabolism, boost your performance, help with clear thinking, improve
alertness and concentration, enhance memory, and improve cognitive abilities for theentireday.
RebootMust-Do#2Do not skip meals. There is a lot of contradictory research about mealtimes. Some
peoplesayyoushouldeatthreemealsaday,whileotherssayyoushouldeatfiveorsix.Formanypeople,threesquaremealsdontworkanymore.Thesedays,manyofuswakeupat5:00AM andstayupuntilmidnight.Plus,weworkharderandexpendmorebrainpower,whichusesupfuel.Youneedtoeateverythreetofourhourstocontrolghrelin,sodependingonhowmanywakinghoursyouhave,youmayneedfourmealsoryoumayneedsix.
RebootMust-Do#3At everymeal combine carbohydrates, proteins, and fats. This gives you the optimal
blendof nutritional elements to fight cravings, control hunger, andgain energy.Proteinincreases your metabolism while carbs lower ghrelin, help with brain function, anddecrease cravings. Fat provides satiety. Every meal in the sample menus provides thisoptimumcombination.
RebootMust-Do#4Itdoesntmatterwhat timeyoustopeating. It is amyth thatweshouldnteataftera
certaintimeintheevening.Justgiveyourselfatleastninetyminutesbeforeyouplantogotosleep.Youneedthoseninetyminutestodigestsoyoucansleepcomfortably.Iliketothinkof thisas the70/30Rule,whichmeansyoushouldeat70percentofyourcaloriesbeforedinnertimeand30percentatdinner,whatevertimethatmaybe.
RebootMust-Do#5Stay hydrated. Youve heard it a million times, but drinking water is essential for
keeping energy up, aidingmetabolism, burning fat, andmore. Its the fluid your bodyneedsforlife,anditsaninstrumentalpartinyourweightloss.Otherfluidscanbeuseful,butwateristhebestchoiceasitiscaloriefree.Forgetaboutthatwholeeightcupsadaything.Iwantyoutorelaxandremembertohaveahealthyamountofwaterwheneveryouthinkofit.Thirstcanconfuseyoursenseofhunger,somakesureyoustayhydrated.Tryinfusing your water by adding pineapple or kiwi slices to it in order to provide someflavor.Makesureyouthrowoutthepineappleorkiwiaftertwodaysandreplenishitwithanewbatchtomaintainoptimalfreshness.
ChichaTisane:OptionalFluidswithPowertoQuenchYourThirstEverymealplanincludesChichaTisaneMoredetails,whichhasmoreantioxidantsthan
blueberries,makingitoneofthemostexcitingnewsuperfoods.Inaddition,ChichaTisaneprovidesyouwithaflavorfulalternativetoplainwaterwhilehelpingwithweightlossduetoitseffectsoncontrollingbloodsugarlevels.
OptionalBeautyandHealthEnhancerInmysearch forPeruvian superfoodson themarket today, I cameacrossyouthH2O.
YouthH2O is an age-defying supplement containing three powerful super-foods: camucamu,maca,andpurplecornextract.
Ifyoucantfindpurplecorn,youcansubstitutegreentea.Greenteaisanotherfluidrichinantioxidantsthatwillkeepyou
hydratedduringtheweek.Studieshaveshownthatmacanourishesthepituitarygland,whichregulatesthebodys
agingprocess.Thepituitaryglandisalsoresponsibleforproducingsomatotropin,knownasHGH,whichhasbeencalledthefountainofyouthandhasbeenclinicallystudiedforitsantiagingbenefits.
Camu camu has a high concentration of vitamin C, which repairs and producescollagen,givingtheskinahealthy,fabulousglow.
Purple corn contains the highest naturally found anthocyanin content on the planet,whichaidsinthepreventionofheartdisease,diabetes,andobesity.
WerecommendaddingoneshotofyouthH2OperdaytooneofyoursmoothiesduringyourJump-StartDetoxRebootweek,andaftertheJump-StartRebootDetoxweekisover,continue to add one shot of youthH2O to one drink daily, or drink it as is for optimalvitalityandbenefitsforatleasttwoadditionalweeks.Dothisforfivedayseachweek.IfyouskiptheJump-StartRebootDetoxweek,thenjustaddoneshotofyouthH2Otoonedrinkdailyordrink itas is foroptimalvitalityandbenefits forat least threeweeks.Dothisforfivedayseachweek.
KeyPointstoRemember
Eatmorewholefoodsandlessprocessedfoods.
Frequentlyuseheavyplant-basedfoods.Usemoreleanmeats(forregularandgluten-free).
Limit your red meat consumption to two servings or less than 4ouncesofredmeateachweek.Eat more heart-healthy fats from omega-3s andmonounsaturated
fats.Seasonyourfoodwithlotsofherbsandspices.
Eathealthypowercarbohydrateslikefruits,grains,andstarches.Includeprobioticfoods.Cookmore at home with at least 80 percent of your meals being
homemade.
WholeBodyRebootWarmi(Female)WeightLossPlanWarmi means female in the ancient Incan Quechua language. For women, we have
chosen a caloric range of 1,300 calories to lose weight. This plan was developed forfemaleswhoaretwentytofifty-nineyearsold,withanaveragelifestyleincludingadeskjob.During theweight lossphase,we recommendweeklyexercise.Refer to theWholeBodyRebootExerciseplanMoredetailsforspecificrecommendations.Forwomenolderthansixtyyearsoldwhoexercisethreetimesorlessperweek,youwillneedtocutyourcalories by100per day in order to successfully loseweight.Aswe agegracefully, ourmetabolismsnaturallydecrease.Therefore,byeliminatingonesnackeverydayfromthesamplemenus,youcancuttheextra100caloriesyoudonotneedforoptimalweightloss.Anotheroptionistoadjustyourlunchordinnerbyreducingyourportionsizeslightly.Forexample,eat50calories lessat lunchandatdinner.Simplycut50caloriesby reducingyourcarbohydrateintakebyhalf.
WholeBodyRebootQhari(Male)WeightLossPlanQharimeansmaleintheancientIncanQuechualanguage.Formen,wehavechosena
caloric rangeof 1,800 calories to loseweight.This planwasdeveloped formales fromtwentytosixty-nineyearsold,withanaveragelifestyleincludingadeskjob.Duringtheweight loss phase, we recommend weekly exercise. Refer to theWhole Body RebootExerciseplanMoredetailsforspecificrecommendations.
WholeBodyRebootSevenDaySampleMenus
REGULAR1300CALORIE7-DAYMENU
REGULAR1800CALORIE7-DAYMENU
GLUTEN-FREE1300CALORIE7-DAYMENU
GLUTEN-FREE1800CALORIE7-DAYMENU
VEGAN1300CALORIE7-DAYMENU
VEGAN1800CALORIE7-DAYMENU
VEGETARIAN1300CALORIE7-DAYMENU
VEGETARIAN1800CALORIE7-DAYMENU
WholeBodyRebootExerciseForoptimalweightloss,whereyoulosefatandmaintainleanmusclemass,yourweight
losseffortsshouldbe80percentnutritionand20percentexercise.Thisisthe80/20Rule.I am a fierce advocate for exercising for health.However, exercise is not the primarymeanstoloseweight.Itsnotabouthowmuchyouexercisetoloseweight.Itsabouthowmuchyoueattoloseweight.Beasactiveasyoucanbe,butrememberthatwhatyouputinyourmouthiswhatwillspeeduporinhibityourweightloss.Herearetheguidelinesforexercise.
Low-IntensityRebootExerciseExamples: walking, hatha yoga, stretching, easy swimming, light weight training,
bicyclinglessthan5mph,golfingusingacart,lightyardworkorhousework.
Needs:Allthemealplansprovideyouwithtwodailysnacks.Makesuretohaveasnackbefore theworkout.This isallyouneedfor fuel, regardlessofhowmany timesaweekyouworkoutatalowintensity.
High-IntensityRebootExerciseExamples:circuittraining,CrossFit,bootcamps,high-intensitybody-pumpingclasses,
spinning,runningforforty-fiveminutesormore,boxing,kickboxing,intenseswimming,vigorousdanceclasses.
Needs: Peoplewho exercise at a high intensity should include the extra pre-workoutmacarebootshake(theshakeisnotshowninthesamplemealplans).Ifyouareworkingout,drinktheshakeforty-fiveminutestoonehourpriortotheactivity.Stayfueledanddonotcreateabiggerdeficitbetweenenergyexpendedandenergyconsumed.Losingfatisnot about deprivation and eating little amounts of food.Youwant to stay powered andenergizedsoyoucanblast thebellyfat, rebootyourbody,andget thatwaistlineyouvealwayswanted.
MacaRebootPre-ExerciseShakeStoriestellusthattheIncanswouldtakemacabeforefightinginthewarsforoptimal
strength andvitality, increased energy, anddecreased chronic fatigue.Nowadays,SouthAmerican soccer players take maca before game time to enhance strength andperformance.Macaisarootvegetable,comparabletoturnipsorradishes,thatisfoundintheAndesofPeruandispackedfullofcalcium,iron,magnesium,andallessentialaminoacidsthatpreventmusclebreakdown,keepbonesstrong,andminimizefatigue.Researchshows that the amino acid profile and mineral content of maca assists with boostingenergy. Maca also has vitamin C and various B vitamins necessary for our bodysfunctionality,anditsamazingforoptimalsportsnutrition.Tofeeltheeffectsofmaca,youneed to consume the shake four to five times per week, not just once a week or on asporadicbasis.Enjoytheshakeforty-fiveminutestoonehourbeforetheworkout.
Macahasapositiveeffectonenergyandmood,makingitaperfectpre-workoutsupplement.Itcanevensupportcontinuedexerciseafterextendedeffortbecausestudiesshowitincreasesglucoseinthebloodstreamafteraprolongedfast.Researchalsosuggeststhatmacaboostsenergybecauseofitsaminoacid
profileandmineralcontent.
Warmi(Female)PowerPre-ExerciseShake Qhari(Male)PowerPre-ExerciseShake
2teaspoonsmaca 1tablespoonmaca
1mediumbanana,5to6inches 1mediumbanana,7to8inches
1tablespooncacaopowder 1tablespooncacaopowder
1cupofmilkofchoice(cow,rice,almond,orsoy)
1cupofmilkofchoice(cow,rice,almond,orsoy)
1520gofproteinpowderofchoice(whey,rice,pea,orsoy)
2025gofproteinpowderofchoice(whey,rice,pea,orsoy)
DIRECTIONS:Putalltheingredientsinablenderandpureeuntiltheshakeisthe
desiredconsistency.
SweetsCacaohelpswithappetiteregulationandweightloss.Rawcacaoisrichinantioxidants,
essential minerals, vitamins, and natural mood-enhancing nutrients called theobromineandphenylethylamine.Thelatterisasuperlow-potencyantidepressantthatworkslikethebodysdopamineandadrenaline.Cacaocanincreasetheamountofserotoninyourbrainproduces,whichcancreateabalancingeffectandsenseofwell-being.Inaddition,cacaois a natural appetite suppressant, so it can help reduce food cravings and aid inweightloss.Numerousstudiesshowthatcacaophenolicslowerinsulinresistanceandsensitivity,soitmaybeusefulinmanagingdiabetes,too.Manyofourrecipeshavecacaointhem,soyouwillbesatisfied,nourished,andfull.
Remember: treats are treats and need to be regulated and portion-controlled. Theresnothingwrongwithwantingtofinishamealwithasweetdelicacy.Fightingyoursweettooth can cause problems of bingeing or overconsumption. Weve incorporated manypleasurable indulgences inall thevariousmealplans.Make the recipes.Enjoy the rightportionforyouandexperiencetheloveasneeded.
DiningOutWe understand you cannot stop your life while losing weight. You will continue to
socialize,gooutwithfriendsandfamily,andenjoyyourtimewithothers.
TopTipsWhenDiningOut
Dineoutnomorethanonetotwotimesperweekforoptimalsuccess. Savor themeal and enjoy it instead of worrying or feeling guilty. By
diningoutonlyonetotwotimesperweekandfollowingthemealplanswehave provided for you, you will succeed in losing weight. Enjoy theminimalsplurges.
Planningaheadmakesallthedifference.Ifpossible,goonlinetoseethechoicesavailableandpickadishthatworksforyourgoals.Ifyoumusteatoutmorethanonceortwiceaweek,youneedtobemore
cautious. Have a snack before going to the restaurant so you are not
starvingwhenyougetthere.Youwillmakebetterfoodchoicesandbelessenticedtoeatthebreadorchipsonthetable.Startwithasaladorsoup.Whatyoulldiscoveris,afteranappetizer,you
may feel fuller.Choose an appetizer as your entre or cut your entre inhalfandeatlessofit.
Askforsaucesanddressingsontheside.Thismaysoundobvious,butyouwouldntbelievehowmanypeopleordertheseextrasonthesideandthenproceedtopourthemallovertheirmeal,usingeverylastdrop.Itkindofdefeatsthepurposeofgettingitonthesideinthefirstplace,right?Thewhole point is that you should use about half the amount of what mostrestaurantsprovide.Waitersmaytellyouthingsarelightlydressed,butthatisrarelythecase.Remember: itsuseful to thinkofeatingoutascelebratory. I treat itas
orderingsomethingexoticandrewardingthatIonlyallowmyselfonceinawhile.
AlcoholDrinking alcohol is definitely a choice that only you alone canmake.Moderation is
important, so if you do drink alcohol, it can beworked into your plan. Take note that,whenyourliverisprocessingalcohol,itcannotprocessfatitonlydoesonefunctionatatime. So, the fact that youre notmetabolizing fat when youre drinkingmeans youreholdingontofatsthatwouldotherwisebeprocessed.
TipsforAlcoholConsumption
Thinkofadrinkasaspecialoccasionsituationandnotadailyhabit.Consumenomorethanfourtosixservingsofalcoholperweekforideal
weightloss.
Forweight loss, theresnospecific research,butwhat Iveobserved isthat menmay have six servings per week, while womenmay have fourservingsperweek.Servingsizes:1servingofalcohol isequivalent to4ouncesofwine,a
shotofbooze(1.5ounces),or12ouncesofbeer.Theoversizedglobewineglassesinrestaurantscontain6ouncesapour
(oneandahalfservings).Aglassofwine inyourhouseusuallyequals8ounces(twoservings).Cocktailsinrestaurantsmayincludetwoshotsandequaltwoservings.
Alcohol stimulates appetite, which puts you at risk for higher calorieintake. Alcohol also lowers your inhibitions, making it easier to chooseunhealthyfoods.
Manypeopleenjoyaglassofwinewithdinnerasamatterofcourse,orbecause they are foodies. Instead ofwine at every dinner, enjoy itwhenyoure at restaurants, on weekends, or once a week, not every day.Remember that, when you are drinking alcohol, your body is notmetabolizingfat,whichiscountertoyourweightlossefforts.
Long-TermSuccess&MaintenanceCongratulations!Youvemade it to the final phase of theWholeBodyReboot plan,
which is to maintain your weight loss goals throughout your daily life. This phaseemphasizes the positive patterns and habits you need to develop to maintain lifelongsuccesswithyourhealthandwellness.By following theseguidelines,youll experienceamazingantiagingbenefits.Youwillbefullofenergy,vitality,andinternalstrength.Yourbodywillappreciateallthesuperfoodsyouconsumeonadailybasis,andyoullfeellikeanIncanwarrior.
Warmi(Female)PlanForwomen,youwill increaseyouroverall foodintakeby25percentofyouroriginal
1,300-calorieweight lossplan.What thismeans is that throughout theday, youwill beadding inadditional foodatyourmealsandsnacks inorder tomaintain theweightyouhaveachieved.
Forexample:
Addapieceoffruitatbreakfastorasasnack(onemorefruitperday).Add2ouncesofproteinatlunchanddinner
(4ouncesperday).
Addcupofextragrainorstarchatlunchanddinner(cuptotalperday).Continuetoconsumeyourmacarebootpre-exerciseshake(keepas
activeasyoucantohelpmaintainyoursuccess).
Byaddingintheseextrafoodsources,youwillincreaseyourintakeby25percentandmaintainyourlong-termsuccess.Continuetofollowthemenusandincorporatetheothermouth-watering recipes in thebook to enjoya lifeofvariety,diversity, superfoods, andflavor.
Quari(Male)PlanFor men, you will increase your overall food intake by 35 percent of your original
1,800-calorieweight lossplan.What thismeans is that throughout theday, youwill beadding inadditional foodatyourmealsandsnacks inorder tomaintain theweightyouhaveachieved.Forexample:
Addcupextragrainandstarchatbreakfast.Addapieceoffruitatbreakfastandasasnack
(twomorefruitsperday).
Add3ouncesofproteinatlunchanddinner(6ouncesperday).Addcupofextragrainandstarchatlunchanddinner
(1cuptotalperday).Continuetoconsumeyourmacarebootpre-exerciseshake(keepas
activeasyoucantohelpmaintainyoursuccess).
You have now increased your daily food intake by 35 percent to maintain lifelongsuccess.Enjoy themenus,checkout theadditional recipes in thebook,andcontinue toliveanantiaginglifeofsuperhealthandwellness.
BREAKFASTBRAIN-FOODPARFAITServings:1 Servingsize:1cups
cuplow-fatGreekyogurtcupmixedberries
1tablespooncrushedwalnuts1tablespooncacaonibs1tablespoonchiaseeds
1tablespoonhoneyoragaveExperienceasupercombinationofomega-3healthfrommultiplesources.Startyourdayoffrightwiththisparfait,
andpoweryourbraintowardoptimalfunction.
Puttheyogurtinaservingbowl.Topwiththeberries,walnuts,nibs,seeds,andhoneyoragave.Eatimmediatelyortakeitonthego.
PerServing:Kcal407,Protein22.5g,Carb46.5g,Fat17.5g,Sodium73mg,DietaryFiber11g
DailyValues:Fiber44%,VitC7%,VitA4%,VitD50%,Calcium30%,Iron17%
Chiaseedshaverecentlygainedattentionasanexcellentsourceofomega-3fattyacid.Theyarealsoanexcellentsourceoffiberat10gramsperounce(about2tablespoons)andcontainproteinandminerals,includingiron,calcium,magnesium,andzinc.
BREAKFASTOFCHAMPIONSLAPERUVIAN
Servings:1 Servingsize:About2cups
cuppoppedkiwicha(seerecipeMoredetails)cuppichuberries,halved
1tablespoonchiaseeds1tablespooncacaonibs1tablespoonchoppedwalnuts
1cupofmilkofchoiceThisisnotyourtypicalboxedcereal.Itwillrockyourhealthandwellnessusingsuperfoodsgalore.
Putthepoppedkiwichainabowl.Topwiththepichuberries,chiaseeds,cacaonibs,andwalnuts.Servewithmilkofchoice.
PerServing:Kcal343,Protein16g,Carb42g,Fat15g,Sodium147mg,DietaryFiber9g
DailyValues:Fiber35%,VitC16%,VitA34%,VitD558%,Calcium40%,Iron16%
CacaoisrichinessentialvitaminsA,B1,B2,B3,C,E,andpantothenicacid.Italsocontainsahighamountofpolyphenols.Inaddition,cacaobeansareloadedwithessentialmineralslikecalcium,copper,iron,magnesium,manganese,potassium,andzinc.
GLUTEN-FREEPICHUBERRYSCONEServings:8 Servingsize:1wedge
cupunsaltedbutter,cold2cupsoatflour
cuppackedlightbrownsugar1teaspoonbakingpowderteaspoonbakingsoda
teaspoonsaltcupdriedpichuberries(ordriedblueberriesorcranberries)cuplow-fatGreekyogurt
1eggEnjoythiswholesomepichuberrysconeforahealthful,sweetmorningtreat.WethankChenoaBol,ourfriendand
pastrychef,forprovidinguswiththismouthwateringrecipe.Ioriginallychallengedhertomakealow-fatscone,andshestated,Manuel,itsascone.Welaughed,andshedevelopedthisdeliciousgluten-freerecipe.
Preheattheovento400degreesF.Lineacookiesheetwithparchmentpaper.Usingacheesegrater,gratethebutterontoalargeplateandplaceitinthefreezer
toharden.Inamediumbowl,combinetheflour,sugar,bakingpowder,bakingsoda,andsalt.
Addthefrozenbutter,workingitintotheflourmixtureuntilitresemblescoarsemeal.Addthedriedpichuberriesandmixtocombine.
Inasmallbowl,whisktheyogurtandeggtocombine.Addthewetmixturetothedrymixtureandgentlystirwitharubberspatulauntilthedoughcomestogether.Putthedoughonalightlyflouredsurface.Flattenitintoan8-to9-inchround.Cut
theroundintoeightwedges.Gentlytransferthewedgestothecookiesheet,placingthem2inchesapartfromoneanother.Bakeuntilgolden,for20to25minutes.Servewarmoratroomtemperature.
PerServing:Kcal269,Protein6g,Carb30g,Fat15g,Sodium259.5mg,DietaryFiber3g
DailyValues:Fiber12%,VitC1%,VitA20%,VitD53%,Calcium5%,Iron2%
Pichuberrieshaveahighcontentofphenoliccompounds(phenols),whicharenaturalantioxidants.VitaminCandphenoliccompoundsareknowntobegreatfreeradicalscavengers.Freeradicalscauseoxidation,whichcanleadtomanychronicdiseases.
GLUTEN-FREEQUINOACREPEServings:7 ServingSize:One8-inchcrepe
1eggcuplow-fatmilk
cupwatercupquinoaflourPinchofsalt
1tablespooncanolaoilOilspray
TheFrenchlovetheircrepes,andwewantedyoutoexperiencetheclassicFrenchrecipespeciallymodifiedforyourgluten-freeneeds.Youcanfillyourcrepewithanythingyourheartdesires.Trytomatoes,avocados,orevenNutella.Bonapptit!
Puttheegg,milk,water,flour,andsaltinablenderandpulseuntilcombined.Scrapedowntheedgesoftheblender.Addthecanolaoiltotheblenderandpulsetocombine.
Heatan8-inchnonsticksautpanovermedium-lowheat.Spraywithanevencoatofoil.Whenthepanishot,liftitfromtheheatandpourabout3tablespoonsofbatterintothecornerofthepan.Immediatelyswirlthebattertocoatthebottomofthepan,thenplacethepanbackontheheatforaboutaminuteoruntilthecrepeisset.Usingarubberspatulatoloosenitfromthesurfaceofthepan,flipthecrepe.Cook
theothersidefor30secondsandthenremove.Repeattheprocesswiththeremainingbatter,makingsuretooilthepanforeach
crepe.PerServing:Kcal49.5,Protein2g,Carb3g,Fat3g,Sodium98mg,DietaryFiber1g
DailyValues:Fiber1%,VitC0%,VitA1%,VitD52%,Calcium2%,Iron2%
QuinoaisrichinBvitamins,calcium,copper,iron,magnesium,vitaminsCandE,andzinc.
MEDITERRANEANPERUVIANFUSIONSCRAMBLE
Servings:4 Servingsize:1cups
Oilspray4smallpurplepotatoes,cutinto-inchthickrounds
Saltandpepper1tablespoonoliveoilcupchoppedredonion
2chickensausages,slicedcupslicedsundriedtomatoes,rehydratedcupslicedKalamataolives
cupcrumbledfetacheesecupchoppedbasil
ThiswilltransportyoutotheMediterraneanSeaoverlookingthewaterwhiletastingclassicflavors,includingolives,tomatoes,andcheese.WeveinfusedtheMediterraneanwithaPeruvianflarebyusingpurplepotatoes.Lettheadventurebegin!
Preheattheovento400degreesF.Lightlysprayasheetpanwithoil.Placethepotatoroundsonthesheetpanandseasonwithsaltandpeppertotaste.
Bakeuntiltender,for30to40minutes.
Whilethepotatoesarebaking,makethescramble.Heattheoilinalargesautpanovermediumheat.Whentheoilishot,addtheonionandsautuntilsoftened,forabout5minutes.Addthesausage,tomatoes,andolives.Sautuntilthesausageiscookedthrough.
Turnofftheheatandtosswiththefetacheeseandbasil.Servewarmovertheroastedpotatoes.
PerServing:Kcal337,Protein16g,Carb45g,Fat10g,Sodium1263mg,DietaryFiber3.5g
DailyValues:Fiber14%,VitC7%,VitA7%,VitD50%,Calcium7%,Iron7%
Purplepotatoespacktwotothreetimestheantioxidantsofyelloworwhitepotatoes,whichmeansmorefreeradicalscavenging.Theyarealsorichinanthocyanins,thephytochemicalsresponsiblefortheirpurplecolorandtheirimpressivehealthbenefits.
OVERNIGHTLUCUMAFRENCHTOASTServings:12 Servingsize:One1-inchslice
1Frenchbaguette(18incheslong),slicedinto1-inch-thickslices5largeeggs
cuplow-fatmilk1tablespoonvanillaextractcuplucumapowder
teaspoongroundcinnamonteaspoonbakingpowder1package(16ounces)frozenwholestrawberries,thawed
OilsprayMaketheFrenchtoastthenightbeforesothatinthemorningyoucanjustpopitintheovenforawarm,sweet
breakfastdelightfulfortheentirefamily.
Placethebreadslicesinacasseroledishlargeenoughtofittheslicesinasinglelayerwithoutleavingtoomuchunoccupiedspace.Combinetheeggs,milk,vanilla,lucuma,cinnamon,andbakingpowderina
mediumsizebowlandwhisktocombine.Pourtheeggmixtureoverthebreadslices.Coverwithplasticwrapandrefrigeratefor8hoursorovernight.Fliptheslicesoverabouthalfwaythroughthesoakingprocess(orjustbeforebakingiflefttosoakovernight).Preheattheovento450degreesF.Lightlyoilabakingdishthatisslightlylarger
thanthedishusedforsoaking.
Transferthebreadslicestothebakingdishandpouranyremainingeggmixtureoverthebread.Fillinthegapsbetweenthebreadsliceswiththawedwholestrawberries.Bakefor15minutesoruntilgoldenandset.
PerServing:Kcal296,Protein9.5g,Carb41g,Fat3g,Sodium350.5mg,DietaryFiber2g
DailyValues:Fiber7%,VitC37%,VitA3%,VitD54%,Calcium6%,Iron14%
Lucumaisanaturalsweetenerwithaverylowglycemicindexof25,whichmakesitasafealternativefordiabeticsandgreatforweightloss.
PERUVIANKIWICHAGRANOLAServings:12 Servingsize:cup
2cupspoppedkiwicha(seerecipeMoredetails)2cupsold-fashionedrolledoats
cupshreddedunsweetenedcoconutcupsachainchiseeds(oralmonds)cupdriedpichuberries(ordriedblueberries)
cupcacaonibs1tablespoongroundcinnamon3tablespoonscoconutoil
5tablespoonsagavesyrupExperienceacrunchofpowerwitheverybiteofthissupersimple-to-makegranola.
Preheattheovento300degreesF.Inalargebowl,combinethepoppedkiwicha,oats,coconut,sachainchiseeds,
pichuberries,cacaonibs,andcinnamon.Usingawoodenspoon,tosstocombine.Putthecoconutoilandagavesyrupinasmallsaucepanoverlowheat.When
melted,pouroverthegranolamixtureandtosstothoroughlycoat.
Evenlydistributethegranolamixtureoveraparchment-linedsheetpan.Bakefor30to40minutes,stirringevery10minutes,untilthegranolaisfragrantandgolden.Transferthecooledgranolatojarsandstoreatroomtemperatureforonetotwo
weeks.PerServing:Kcal217,Protein5g,Carb28.5g,Fat10g,Sodium6.5mg,DietaryFiber14g
DailyValues:Fiber14%,VitC1%,VitA8%,VitD50%,Calcium2%,Iron8%
Sachainchiseedsareafoodthatsnaturally,perfectlybalanced,offeringtheoptimumratioofomega-3andomega-6fattyacids.Thatsimportantbecausethebalancebetweenthesetwotypesoffattyacidshasbeenproventodecreaseriskfactorsforchronicdiseases.
GlutenFree
POWERMORNINGSPINACHEGG-WHITEOMELET
Servings:1 Servingsize:1omelet
2teaspoonsoliveoil2cupsspinach
Saltandpeppercupliquideggwhites
Thisisabasic,easy-to-make,low-fat,classicomelet.Makeitin5minutesforalightbreakfast.
DIRECTIONS:
Heat1teaspoonoftheoilinasmallsautpanovermediumheat.Whentheoilishot,addthespinachandsaltandpeppertotaste.Cookthespinachuntilwilted,thentransferittoasmallbowlandsetaside.Usingthesamesautpan,heattheremainingoilovermediumheat.Addtheegg
whitesandsaltandpeppertotaste.Cooktheomeletuntilfirmononeside.Usingarubberspatula,carefullyfliptheomelettocooktheotherside.
Whentheeggiscookedthroughout,gentlyslidetheomeletontoaplateandfillwiththecookedspinach.Serveimmediately.
PerServing:Kcal112.5,Protein15g,Carb3g,Fat5g,Sodium249.5mg,DietaryFiber1.5g
DailyValues:Fiber6%,VitC28%,VitA0%,VitD50%,Calcium7%,Iron10%
POWER-PACKEDINCANPARFAITServings:1 Servingsize:Approximately2cups
1cupcubedpapayacuplow-fatGreekyogurt
cuppoppedkiwicha(seerecipeMoredetails)2tablespoonswalnutpieces
Thisisaperfectrecipetomakeaheadsoyouhaveafewdaysworthofgrab-n-gobreakfastoptions.Putthepower-packedIncanparfaitinamasonjarforeasytravelandconvenience.
Putcupofthepapayainawide-mouthedmasonjar,followedby3tablespoonsoftheyogurtand3tablespoonsofthepoppedkiwicha.Layertheremainingpapaya,yogurt,andkiwichainthejarandtopwiththewalnuts.Eatasisorputacoveronitandstoreitintherefrigeratorfortomorrowsbreakfast.
PerServing:Kcal383,Protein24g,Carb41g,Fat15g,Sodium80mg,DietaryFiber6g
DailyValues:Fiber24%,VitC146%,VitA31%,VitD50%,Calcium29%,Iron15%
Kiwichaisrichiniron,magnesium,manganese,phosphorus,andsolubleandinsolublefiber;itsalsolowinsodium.Loadedwithphytochemicalslikesqualene,italsoisagreatsourceofnaturalantioxidants.Squalenehasbeenshowntopromotepositivechangesintheimmunesystemandtopreventcancer.
PURPLEPOTATOFRITTATAServings:6 Servingsize:1wedge
Oilspray3mediumpurplepotatoes,cutinto-inch-thickrounds
mediumyellowonion,slicedinto-inch-thickroundsSaltandpepper3cupsslicedmushrooms
2cupsspinach6eggs2tablespoonsajamarillopaste(ormildchilipaste)
cupchoppedcilantroThistraditionalItalian-inspiredfrittataisinfusedwithPeruvianpowerfoodstoenhanceyourbreakfastandoptimize
yourenergy.
Preheattheovento400degreesF.Lightlysprayasheetpanwithoil.Placethepotatoandonionslicesonthepan.Seasonwithsaltandpeppertotaste.
Bakevegetablesuntiltender,for30to40minutes.Whilethepotatoesandonionsareroasting,lightlysprayamediumsautpanwith
oilandplaceitovermediumheat.Whenthepanishot,addthemushroomsandthespinach.Cookuntilthevegetablesarelightlywilted.Seasonwithsaltandpepperandsetaside.
Puttheeggs,aj,andcilantroinasmallbowlandwhisktocombine.Setaside.Whenthepotatoesandonionsaredone,removethemfromtheoven(leavingthe
ovenon)andarrangehalfoftheminthebottomofawell-oiled8-inchcast-ironpan.Topwiththespinachmixtureandtheremainingpotatoesandonions.Placethecast-ironpanovermediumheat.Whenyouhearcrackling,pourtheegg
mixtureoverthetop.Continuecookingthefrittataonthestovetopuntilthesidessetandbecomeslightlypuffy,for5to7minutes.
Immediatelytransferthefrittatatothepreheatedoventobakethetop,for5to7minuteslonger.Frittatashouldbeslightlypuffyandgoldenontop.Letthefrittatacoolslightlybeforeserving.
PerServing:Kcal168,Protein7g,Carb24g,Fat5g,Sodium120mg,DietaryFiber2.5g
DailyValues:Fiber2.5%,VitC10%,VitA6%,VitD57%,Calcium4%,Iron6%
Whenyoueatpurplepotatoes,theanthocyaninsareabsorbeddirectlyintothebloodstream,whichhasahealingeffectontheliverandhelpstodecreasebloodpressure.
QUINOA,SPINACH&EGG-WHITEMUFFINS
Servings:12 Servingsize:1muffin
1tablespoonoliveoilmediumyellowonion,diced
2clovesgarlic,crushed6cupsspinachSaltandpepper
cupchoppedcilantro1cupcookedquinoa(seerecipeMoredetails)2cupsliquideggwhites(suchasAllWhites100%LiquidEggWhites)*
OilsprayLookingforaquickbreakfast?Bakethesemuffinsinadvanceandfuelyourselfthroughouttheweek.
Heattheoilinamedium-sizesautpanovermediumheat.Whentheoilishot,addtheonionsandgarlic.Sautforafewminutesuntiltheonionsbecometransparent.Addthespinachandsaltandpeppertotaste.Cookjustuntilthespinachwilts.Removefromtheheatandletcoolcompletelybeforeproceedingtothenextstep.Preheattheovento350degreesF.Transferthecooledspinachmixturetoamedium-sizemixingbowl,alongwiththe
cilantro,quinoa,andeggwhites.Mixtocombine.
Lightlysprayamuffintinwithoil.Putcupofthemuffinbatterintoeachofthemuffincups.Topoffwithanyremainingbatter.Bakefor10to15minutesuntillightlygoldenandpuffy.Letthemuffinscool
slightlybeforeremovingthemfromthetin.*Ifusingwholeeggsinsteadofliquideggwhites,itwilltakeapproximately16wholeeggstoyield2cupsofeggwhites.
PerServing:Kcal50.5,Protein5g,Carb4g,Fat1.5g,Sodium73mg,DietaryFiber1.5g
DailyValues:Fiber5%,VitC8%,VitA1%,VitD50%,Calcium2%,Iron4%
Quinoacontainsatotaloftwenty-oneaminoacids.Elevenofthesecanbesynthesizedbyourbodiesandarethereforenonessential.However,thetenremainingessentialaminoacidsmakequinoaacompleteprotein.
QUINOACRANBERRYCOCOFUSIONServings:6 Servingsize:1cups
3cupscookedquinoa(seerecipeMoredetails)16ounces(1block)lightsilkentofu,cutintosmallcubes
cupdriedcranberriescupshreddedunsweetenedcoconut4cupsunsweetenedalmondmilk
1teaspoongroundcinnamonApleasinglywarmbreakfastyoucanmakethenightbeforeandreheatinthemorning.
Putalloftheingredientsinamediumsaucepanovermedium-lowheat.Cook,stirringfrequently,untilheatedthroughout.Servewarm.
PerServing:Kcal166,Protein5g,Carb23.5g,Fat6g,Sodium136mg,DietaryFiber2.5g
DailyValues:Fiber10%,VitC1%,VitA7%,VitD517%,Calcium4%,Iron14%
Quinoacontainsessentialfattyacids(EFAs),specificallylinoleicacidandlinolenicacid.Consumingthesepolyunsaturatedfattyacidshasbeenlinkedtoimprovedbloodsugarcontrolandcardiovascularhealth.
QUINOAPUMPKINPORRIDGEServings:4 Servingsize:1cup
1cupquinoa1can(15ounces)pumpkinpuree
1cupwater1cuplow-fatmilkcupagavesyrup
1teaspoongroundcinnamonteaspoongroundgingerteaspoongroundnutmeg
teaspoongroundclovesteaspoongroundallspice
Experienceasweetporridgewithoutallthesugarwhileenjoyingpowerfulspices,carotenoids,andoneofourfavoritesuperfoods:quinoa.
Putalltheingredientsinalargesaucepanandstirtocombine.Bringtoaboilovermediumheat,thenlowertoasimmer.Coverthepanandcookfor15to20minutesoruntilthequinoaisfluffyandcompletelycooked.
NOTE:Servethiswarmwithasprinklingofwalnutsandshreddedcoconutorotherhealthfultoppingsofyourchoice.
PerServing:Kcal309,Protein10.5g,Carb57.5g,Fat4.5g,Sodium44.5mg,DietaryFiber14.5g
DailyValues:Fiber58%,VitC8%,VitA337%,VitD58%,Calcium13%,Iron24%
Seasoningahigh-carbfoodwithcinnamoncanhelppreventaspikeinyourbloodsugarlevels.Cinnamonslowstherateofgastricemptyingaftermeals,steadyingtheriseinbloodsugarlevelsaftereating.
QUINOAPICHUBERRYMUFFINSServings:12 Servingsize:1muffin
Oilspray2cupsoatflour
1teaspoonsalt1teaspoonbakingpowder1teaspoonbakingsoda
2cupspichuberriescuplow-fatGreekyogurtcupagavenectar
1teaspoonvanillaextract2largeeggs1cupcookedquinoa(seerecipeMoredetails)
cupchoppedwalnutsLookingforanutritiousbakeddelight?Youvefoundyourmatch!Enjoythesemuffinsforbreakfastorasnack.
Preheattheovento350degreesF.Lightlyspraya12-cupmuffintinwiththeoilspray.Sifttheflour,salt,bakingpowder,andbakingsodaintoasmallbowl.Setaside.Put1cupsofthepichuberriesinablenderandpureeuntilsmooth.Transferthe
pureetoaseparate,largebowlalongwiththeyogurt,agave,vanilla,andeggs.Whisktocombine.
Gentlywhiskthedryingredientsintothewetingredients,beingcarefulnottoovermixthebatter.Slicetheremainingcupofpichuberriesinhalfandaddthemtothebatteralong
withthequinoaandwalnuts.Stirtocombine.Dividethebatteramongthetwelvemuffincups.Bakefor25minutesoruntilthe
muffinsaregolden.PerServing:Kcal277,Protein8g,Carb43g,Fat9g,Sodium536mg,DietaryFiber4g
DailyValues:Fiber15%,VitC6%,VitA14%,VitD514%,Calcium5%,Iron10%
PichuberriesareagoodsourceofvitaminE,vitaminA,vitaminP,andtheB-complexvitaminsB1,B6,andB12.
SAVORYPOLENTAWITHCURRIEDGARBANZOANDARUGULA
Servings:6 Servingsize:1cup
1cuppolenta3to4cupswater
Saltandpepper1tablespooncanolaoil1mediumredonion,choppedfine
2clovesgarlic,crushed2cans(14ounceseach)garbanzobeans,drained1teaspooncurrypowder
1teaspoongroundturmeric4cupsarugulaOilspray
Warmyourheartandsoulwiththissavorybreakfastperfecttomakeahead.
Putthepolentaand3cupsofthewaterintoadeep,medium-sizesaucepanandbringtoaboilovermediumheat.Reduceheatandsimmergently,stirringfrequentlytopreventsticking.Ifthepolentathickenstooquickly,addextrawaterasneeded(upto1cup).Thefinishedproductshouldbeverythick,andshouldcookforabout30minutes.Whenthepolentaisdone,seasonitwithsaltandpeppertotaste,andremoveitfromtheheat.
Coatasmallsheetpanwithalightlayerofoil.Spreadthepolentaontothepaninaone-inchlayerandletcool.Heat1tablespoonoftheoilinalargesautpanovermediumheat.Whenhot,add
theonionandgarlic.Sautfor5minutesoruntiltheonionssoften.Addthebeans,curry,andturmerictothepan.Sautuntilhotandfragrant.
Addthearugulaandsaltandpeppertotaste.Cookjustuntilthearugulaiswilted.Slicethepolentaintosquaresandspoonthecurriedgarbanzomixtureoverthem.
Servewarm.NOTE:Thepolentaandcurriedgarbanzobeanmixturewillkeepintherefrigeratorforthreetofivedays.Reheat
boththepolentasquaresandgarbanzobeansonalightlyoiledsautpanuntilhot.
PerServing:Kcal197,Protein5g,Carb37g,Fat3.5g,Sodium206mg,DietaryFiber4g
DailyValues:Fiber15%,VitC10%,VitA9%,VitD50%,Calcium5%,Iron12%
Beansarerichinfiber,folate,iron,magnesium,potassium,protein,andthiamine.Beansarealsolowinfat,makingthemgreatforweightloss.
SWEETPOTATOCRUSTLESSQUICHEServings:8 Servingsize:1cup
Coconutoilspray2largesweetpotatoes(about2pounds),slicedinto-inchrounds
4eggs1cuplow-fatmilk1cuplow-fatricottacheese
teaspoonsaltteaspoonpepperteaspoonsmokedpaprika
Pinchofnutmegcupchoppedchives
Thisfantasticquicheisawarm,savory,andsatisfyingbreakfasttheentirefamilywilladore.
Preheattheovento400degreesF.Lightlysprayasheetpanwiththecoconutoil.Placethesweetpotatoslicesonthesheetpanandspraythemwithathinlayerof
thecoconutoil.Bakefor20to25minutesuntiltenderbutnottoobrowned.Letthemcool.
Lightlyspraya95inchcasseroledishwiththecoconutoil.Layerthesweetpotatoslicesinthedishtoformthreetofourlooselypackedlayers.Puttheeggs,milk,ricotta,spices,andchivesinamediumbowlandwhiskto
combine.Pourtheeggmixtureoverthesweetpotatoes,givingittimetofillinthegaps.Bakefor30to40minutesuntilthecenterisjustbarelyset.Servewarm.
PerServing:Kcal215,Protein10g,Carb32g,Fat5.5g,Sodium237.5mg,DietaryFiber4.5g
DailyValues:Fiber17%,VitC7%,VitA410%,VitD56%,Calcium18%,Iron8%
Sweetpotatoesareveryhighinbeta-carotene,calcium,iron,andvitaminsAandC.ThevitaminAcontentfarexceedsdailyrequirements.
SWEETPOTATOKIWICHABREAKFASTBAKE
Servings:6 Servingsize:1cups
Oilspray1largesweetpotato,peeledandcubed(1-inchcubes)
1cupkiwicha2cupswater2bananas
1cupunsweetenedalmondmilk2tablespoonschiaseeds4teaspoonsvanillaextract
2teaspoonsgroundcinnamonteaspoongroundnutmeg2tablespoonsagavesyrup
Saltcupwalnuts,toasted
Lightlysprayasmallcasseroledish(orsixpersonal-sizeramekins)withcookingoilandsetaside.Putthesweetpotatocubesinamediumsaucepanwithenoughwatertocoverby
aninch.Bringtoaboilovermedium-highheatandsimmerforabout5minutesuntilthesweetpotatoesaretender.Draintheminacolanderandsetaside.
Putthekiwichaandthewaterinthesaucepan.Bringtoaboiloverhighheatandthenreduceheattoasimmer.Coverandcookfor15minutesoruntilallofthewaterhasbeenabsorbed.Heattheovento350degreesF.Putthesweetpotatoesandthebananainamediumbowl.Usingapotatomasheror
fork,mashtocombine.
Addthecookedkiwicha,almondmilk,chiaseeds,vanilla,cinnamon,nutmeg,andagavesyruptothebowlandmixtocombine.Seasonwithsalttotaste.Transferthekiwichamixturetothecasseroledish(orramekins)andbake
uncoveredfor20minutes.After20minutes,changetheovensettingtobroilandcookforafewminutestocrispthetop,beingcarefulnottoburnit.Servewarmtoppedwithtoastedwalnuts.
PerServing:Kcal319,Protein8g,Carb49.5g,Fat10.5g,Sodium67mg,DietaryFiber8g
DailyValues:Fiber33%,VitC11%,VitA128%,VitD54%,Calcium12%,Iron21%
Thefiberfromchiaseedscanabsorblargeamountsofwaterandexpandsinthestomach,whichshouldincreasefullnessandslowtheabsorptionoffood.
SWEETPOTATOWAFFLESServings:8 Servingsize:1waffle(about4inchesx4inches)
2cupsmashedboiledsweetpotatoes(seerecipeMoredetails)1cuplow-fatmilk
6eggs,separatedcuppackedbrownsugar1cupsoatflour,sifted
1tablespoonbakingpowder2teaspoonsgroundcinnamonteaspoonsalt
OilsprayTheseareperfectforatraditionalSundayfamilybreakfast,andtheyrekid-approved,too.Thiswafflerecipeisso
deliciousandnaturallysweet,youdontevenneedtoaddsyrupanextrabonusforminimizingyourwaistline.
Preheatawaffleiron.Putthesweetpotatoes,milk,2oftheeggyolks,andthebrownsugarinalarge
bowlandwhisktocombine.Addtheflour,bakingpowder,cinnamon,andsalttothewetingredients.Whisktocombine.Putalltheeggwhitesinaseparatelargebowl.Usingahandheldelectricblender
withthewhiskattachment,orastandardmixer,whipthewhitesuntiltheyformsoftpeaks.
Gentlyfoldthewhippedwhitesintothesweetpotatobatter.Whenthewaffleironishot,sprayitwithacoatofoil.Makethewafflesaccording
tothewaffleironinstructions.PerServing:Kcal234,Protein9.5g,Carb39.5g,Fat4.5g,Sodium378.5mg,DietaryFiber4g
DailyValues:Fiber17%,VitC18%,VitA261%,VitD55%,Calcium12%,Iron11%
Sweetpotatoesarerichinbeta-carotene,apowerfulantioxidantthathasbeenshowntopreventoxidativedamage,whichcanhelppreventbothcancerandcardiovasculardisease.
TOFUBREAKFASTSCRAMBLEServings:4 Servingsize:1cup
1tablespooncanolaoil1package(14ounces)firmtofu,drainedandcutinto1-inchcubes
mediumredonion,choppedveryfine1largecarrot,grated1largeribcelery,choppedveryfine
3clovesgarlic,crushed1tablespoonBraggsLiquidAminos(orsalt)teaspoongroundturmeric
teaspooncurrypowderteaspoongroundcuminteaspoongroundsmokedpaprika
cupchoppedcilantroThismouthwateringscramblerecipecomestousfromourcolleagueandchef,ChenoaBol.Chenoaisadearfriend
andavegetarian,andsheinspiredmetocreatethevegetarianandveganversionsoftherecipesinthisbook.Knowinghowmuchofafoodloversheis,IwasshockedtohearshehadnevertriedPeruviancuisine.AlotofPeruviandishesaremadewithsometypeofmeatsuchasfish,chicken,orbeef,soChenoahadpreviouslyshiedawayfromtryingthefood.Hearingthis,Iwasinspiredtocookforher,andIdecidedtomakeavegetarianversionofAjdeGallina.Insteadofus