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