I was blessed with the incredible opportunity to put together recipes and menus for Dr. Neal Barnard’s new book, Your Body in Balance.
Inside the book, you’ll find 65 recipes (breakfast, salads and starters, soups, sandwiches and wraps, lunch, main entrees, sides, and desserts) plus a delicious 14-day menu that includes breakfast, lunch, and dinner.
In this post, I’m going to include ANOTHER day of meals from the book for you to sample. (You can see the first daily menu sample and three recipes here). I also shared an exclusive excerpt from the book yesterday on anti-inflammatory foods, read it here.
The official release date is February 4, 2020.
A little bit about the book: Dr. Neal Barnard’s latest book, Your Body in Balance: the New Science of Food, Hormones, and Health, tackles a whole new side of health. From menstrual cramps to menopause, from thyroid problems to depression, it explores how foods can change your hormones and all the mischief they can cause.
This amazing book provides step-by-step guidance on how specific foods can help with infertility, cramps, endometriosis, PCOS, hot flashes, and erectile dysfunction, as well as breast and prostate cancer through healthful diet changes. It also discusses how foods affect our weight, mood, and overall health. Your Body in Balance includes meal-planning tips and 65 delicious recipes by Lindsay S. Nixon.
· Foods for Fertility
· A New Approach to Cramps and Premenstrual Syndrome
· Tackling Cancer for Women
· Tackling Cancer for Men
· Reversing Polycystic Ovary Syndrome
· Tackling Menopause
· Curing Erectile Dysfunction and Saving Your Life
· Conquering Diabetes
· A Healthy Thyroid
· Healthy Skin and Hair
· Foods that Fight Moodiness and Stress
· Avoiding Environmental Chemicals
Sample Menu #2
Breakfast: Fruit Nachos
Lunch: Roasted Vegetable Salad
Dinner: Carrot & Pea Curry (serve over noodles or rice)
Fruit Nachos (with two ‘salsa’ options!!)
Cinnamon Sugar Chips:
3 (6-inch) corn tortillas (or 1 pita bread)
1–3 teaspoons cinnamon sugar
For the Cinnamon Sugar Chips: Preheat oven to 375°F and line a baking sheet with parchment paper. Cut tortillas or pita into triangles and place in single layer on pan. Sprinkle with cinnamon and sugar. Bake 5-10 minutes, or until chips are crisp.
Apple Pie Salsa:
1 diced apple
½ teaspoon ground cinnamon
2 tablespoons agave nectar (or maple syrup)
5-6 ounces vegan yogurt (plain or vanilla)
cinnamon, to taste
2 tablespoons crushed pecans (or walnuts)
Pour ¼ cup water into a skillet over low heat. Add apples and cinnamon. Cover and cook for about 1 hour or until apples are very soft and starting to break down. (You want it to be like a thick jam or compote.) Place Cinnamon Sugar Chips on a platter and top with cooked apples. Drizzle with sweetener and top with a dollop of yogurt and a sprinkling of cinnamon (or serve yogurt on the side). Garnish with pecans (or walnuts).
Fantastic Fruit Salsa
2 cups diced fruit, such as peaches, pineapple, watermelon, mango, strawberries, or a combination
¼ cup diced red onion
Juice of 1 lime
Minced jalapeño (optional)
Fresh cilantro (optional)
For the Fruit Salsa: Mix all ingredients in a bowl until well combined. Serve with Cinnamon Sugar Chips.
Fruit Salsa, Per serving (1/2 of recipe): 181 calories, 4 g protein, 42 g carbohydrate, 22 g sugar, 1 g total fat, 7% calories from fat, 5 g fiber, 19 mg sodium
Apple Pie, Per serving (1/2 of recipe): 295 calories, 5 g protein, 55 g carbohydrate, 30 g sugar, 7 g total fat, 21% calories from fat, 6 g fiber, 27 mg sodium
Roasted Vegetable Salad
2 diced large white or yellow potatoes
8 ounces cherry tomatoes
¼ cup diced red onion (optional)
1 (15-ounce) can low-sodium chickpeas, drained and rinsed
1-2 teaspoons lemon zest
2 tablespoons capers or olives (any kind) (optional)
¼ cup balsamic vinegar
4-8 cups arugula (or other lettuce/vegetable)
Preheat oven to 400°F and line 3 baking sheets with parchment paper. Place potatoes, cherry tomatoes, and onion (if using) in single layer on 2 of the pans (make sure the potatoes don’t touch). Sprinkle potatoes with salt and pepper. Toss chickpeas with lemon zest plus salt and pepper. Arrange in single layer on third baking sheet. Place all the pans in the oven and roast 25-30 minutes, turning potatoes once and chickpeas twice. Tomatoes should be shriveled, chickpeas crisp (but not hard) and potatoes tender and golden. Five minutes before chickpeas are done, stir in capers, if using.
Toss roasted vegetables together in large bowl. Drizzle with balsamic vinegar and toss again. Add additional capers or lemon zest (or lemon juice) if desired. Serve over arugula.
Note: Add 1-2 pears or apples, cored and diced, for a variation. You can also substitute cubed tofu for the chickpeas, baking on parchment paper until golden, turning a few times, or use 1 ½ cups cooked lentils (do not bake the lentils).
Per serving (1/4 of recipe): 262 calories, 10 g protein, 52 g carbohydrate, 8 g sugar, 2 g total fat, 7% calories from fat, 8 g fiber, 328 mg sodium
Carrot & Pea Curry
2-3 minced garlic cloves
2-3 tablespoons minced fresh ginger (about 1-inch piece)
1 tablespoon mild curry powder
1 teaspoon smoked paprika
1 (14-ounce) can lite coconut milk
2 tablespoons tomato paste
3 cups diced fresh carrots (can substitute sweet potato or butternut)
2 cups frozen peas
¼ cup fresh cilantro (optional)
Pour a thin layer of water (or broth) into a large pot over medium-high heat. Add garlic and ginger, and cook 1-2 minutes, or until just fragrant. Stir in curry powder and smoked paprika. Add coconut milk, tomato paste, and ½ cup water (or broth). Bring to a boil over medium heat while continuing to stir. Add carrots and stir. Cover and cook over low heat until fork-tender, about 15 minutes. Add peas and simmer, uncovered, for 5 minutes to allow the peas to cook and sauce to thicken. Season to taste with salt and garnish with cilantro. Serve over cooked rice or with pita bread.
Note: For a more substantial curry, add cubed potatoes or cauliflower florets with the carrots. Or, add broccoli florets with the peas. Or add kale at the end.
Per serving (1/4 of recipe): 159 calories, 5 g protein, 22 g carbohydrate, 8 g sugar, 7 g total fat, 37% calories from fat, 7 g fiber, 254 mg sodium
The official release date is February 4, 2020.
Next week I’ll be interviewing two incredible ladies whose transformational testimonies are included in YBB. Don’t miss their interviews!