I was blessed with the incredible opportunity to select recipes and menus for Dr. Neal Barnard’s new book, Your Body in Balance.
Inside the book, you’ll find65 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 a day of meals from the book beloq for you to sample.
Preorder your copy of Your Body in Balance right 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.
Topics included:
· 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 #1
Breakfast: Italiano Scramble
Lunch: Tabbouleh Spring Rolls
Dinner: Middle Eastern Lentil Soup (Shorbat Adas)
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Italiano Scramble
Serves 4
1-4 minced garlic cloves
1 cup diced tomato
1 (15-ounce) package firm tofu, drained and cubed
3 tablespoons nutritional yeast
1 tablespoon Italian seasoning
1 tablespoon Dijon mustard
1 teaspoon garlic powder
1 teaspoon onion powder
¼ teaspoon ground turmeric
¼ teaspoon black salt (optional)
Pinch cayenne pepper (optional)
Fresh basil and balsamic vinegar, to serve (optional)
Pour ¼ cup water (or broth) into a large skillet over medium-high heat. Add garlic and tomatoes, and cook until liquid evaporates. Add tofu and remaining ingredients, stirring to combine. Reduce heat to medium and cook and stir until heated through. (Add a splash of broth (or soy milk) if it starts to stick.) Season with salt and pepper to taste, plus more Italian seasoning, black salt, or cayenne pepper, if desired. Garnish with fresh basil and a drizzle of balsamic vinegar, if desired, and serve.
Variations: Add diced bell peppers and/or chopped spinach with the tomatoes. Substitute 2 cubed cooked potatoes, chickpeas, or navy beans for the tofu for a soy-free option.
Note: Black salt gives the dish an “eggy” taste.
Per serving (1/4 of recipe): 109 calories, 12 g protein, 8 g carbohydrate, 2 g sugar, 5 g total fat, 36% calories from fat, 3 g fiber, 253 mg sodium
Tabbouleh Spring Rolls
Makes 6 rolls
Tahini Dipping Sauce:
¼ cup tahini
½ cup water (or broth)
2-3 tablespoons fresh lemon juice
1-2 teaspoons Dijon mustard
½ teaspoon garlic powder
¼ teaspoon onion powder
Spring Rolls:
1 16-ounce bag broccoli slaw
¼ cup chopped fresh mint or parsley
1 cup diced tomato
1 minced garlic clove
Juice of 1 lemon
1 tablespoon nutritional yeast
½ teaspoon ground coriander (optional)
6 rice paper wrappers
For the Tahini Dipping Sauce: Whisk all ingredients in a bowl until combined. Add salt and pepper to taste. Thin with additional water (or broth) as needed. Refrigerate until ready to serve.
For the Spring Rolls: Chop broccoli slaw until it resembles crumbles or pulse several times in a food processor. Transfer to a bowl and stir in remaining ingredients (except rice wrappers). Season with salt and pepper to taste.
Select a pan large enough for the rice paper to lie flat inside. Add 1 cup very warm water to pan. Working with 1 sheet of rice paper at a time, soak for 20 seconds, or until it's pliable but not “gummy bear” soft. Place soaked wrapper on a cutting board and rub gently with wet hands to flatten. Place ¼ cup filling slightly below the center. Pick up edge closest to you and fold the rice paper up and over the filling mound. Fold right and left sides toward center. Pull the spring roll gently toward you as you roll it up burrito style. Repeat with remaining wrappers and filling. Cover spring rolls with plastic wrap and refrigerate. (You can place parchment paper between them to prevent sticking.) Serve with Tahini Dipping Sauce.
Note: If your store does not sell broccoli slaw, you can chop raw broccoli florets and mix in shredded carrots.
Per spring roll (1/6 of recipe): 150 calories, 6 g protein, 21 g carbohydrate, 3 g sugar, 6 g total fat, 34% calories from fat, 4 g fiber, 400 mg sodium
Middle Eastern Lentil Soup (Shorbat Adas)
Serves 2
1 quart low-sodium vegetable broth (4 cups)
½ cup finely diced onion
½ cup finely diced carrot
½ cup finely diced celery
2 minced garlic cloves
1 teaspoon ground cumin
½ teaspoon ground turmeric
¾ cup dry red lentils or yellow split peas
1-3 teaspoons fresh lemon juice
1-2 teaspoons fresh parsley
Pour ¼ cup broth into a large pot over medium-high heat. Add onion, carrot, celery, and garlic, and cook until vegetables are tender. Stir in cumin to coat, and cook 1-2 minutes. Add turmeric, stirring until it's yellow. Pour in remaining broth and lentils. Cover and bring to a boil. Reduce heat to low and simmer 15-20 minutes, or until lentils are cooked. Season with salt and pepper to taste. Add lemon juice just before serving. Garnish with parsley and serve with warm whole-wheat pita bread or vegan naan.
Per serving (1/2 of recipe): 294 calories, 20 g protein, 53 g carbohydrate, 7 g sugar, 2 g total fat, 4% calories from fat, 14 g fiber, 467 mg sodium
Preorder your copy of Your Body in Balance right here.
The official release date is February 4, 2020.
I’m going to share an exclusive excerpt from the book tomorrow (1/29) and more recipes (on 1/30) don’t miss out!
