Body Balance Coaching - Recipes

Moroccan Stew by Dr. Perricone

2/14/2018

Ingredients

3 tablespoons extra virgin olive oil
2 onion, finely chopped
3 cloves garlic, finely chopped
2 teaspoons finely grated fresh ginger
½ teaspoon chili powder
1 ½ cup cups green beans, end trimmed and cut into bit size pieces
2 sweet potatoes, peeled and cut into bite-size cubes
3 cups shredded cabbage
2 cups canned whole tomatoes, chopped
4 tablespoons natural peanut butter (ingredients of peanuts and oil and maybe salt)
2 cups vegetable or chicken stock
2 teaspoons salt
1 ½ cup canned chickpeas, rinse, drained (and you can cut them up if desired)
2 cups brown rice or quinoa
3 tablespoons freshly lemon juice
3 tablespoons chopped cilantro (fresh coriander)

Directions

Heat the oil in a large saucepan over medium heat, and cook the onions, stirring occasionally, until softened, about 5 minutes. Add the ginger, and chili powder and cook, stirring for 1 minute. Add the green beans, sweet potatoes, cabbage, tomatoes, peanut butter, stock and 1 teaspoon salt and bring to a boil. Reduce the heat to medium and simmer for 15 minutes. Add the chickpeas and simmer for 10 minutes.

While the stew simmers, prepare the rice or quinoa.

Stir the lemon juice and cilantro into the stew and serve with the rice or quinoa.

Blueberry Bliss Smoothie

12/30/2016

1 cup of frozen blueberries (preferable wild blueberries)
1 banana
1 teaspoon ground cinnamon
2 tablespoon almond or cashew or sun butter
1 handful of kale or your favorite greens
1 cup of coconut water
For more protein add flax, chia and/or hemp seeds.

Blend together in a blender until smooth.
Add water if needed, to create the consistency you would like.
Enjoy!

Collard Green Banh Mi

9/27/2015

A great recipe from my online Fall Whole Food Cleanse

INGREDIENTS

1 large collard green with thick part of stem removed
½ cucumber, cut into matchsticks
1 carrot, cut into matchsticks
½ avocado, sliced
small handful of sprouts – mung bean sprouts are most common and can be found in the produce section
2 sprigs of basil, chopped
3-4 sprigs of mint, chopped
small handful of cilantro, chopped

Roll all the ingredients in the collard green like you would a burrito. Serve with dipping sauce.

Dipping Sauce:

INGREDIENTS
1 teaspoon ginger, minced (grating it with a zester is an easy way to do this)
1 garlic clove, minced
1 green onion, sliced
¼ cup gluten free tamari or a soy free option Coconut Aminos.

Mix all ingredients and serve with Collard Green Banh-Mi

To learn more about what a cleanse can do for you click here.

online Fall cleanse available now!

Non-Dairy Berry Parfait

7/30/2015

INGREDIENTS

½ cup soaked raw cashews (soak at least 20 minutes – up to an hour)
½ cup unsweetened almond or coconut milk from a carton (not canned)
½ teaspoon vanilla
1 cup frozen berries
1/3 cup rolled gluten-free oats (no need to cook these!)
1 tablespoon hemp seeds

Combine cashews, milk and vanilla in a blender and blend until smooth. Layer ingredients in a small cup: Dollop of cashew cream, spoonful of berries, top with oats and hemp seeds and enjoy!

This recipe is from my Summer 7-Day Online Whole Food Cleanse

information about the cleanse

Blueberry Lemon Chia Pudding

6/30/2015

Blueberry Lemon Chia Pudding
[Serves 2]

INGREDIENTS
1 ½ cups unsweetened almond or coconut milk (in a carton, not canned)
¼ cup chia seeds
Zest of 2 lemons
1 pint of blueberries (wild blueberries have great flavor)

Mix all ingredients in a bowl and refrigerate for 3-4 hours or overnight.

This is from my online Summer 7-Day Whole Food Cleanse program.

click to learn about 7-Day Cleanse

Spring Rolls

5/29/2015

Spring Rolls are a great snack that you can prepare ahead of time and keep them in the refrigerator to quickly grab and eat. Kids love them and you can change them up by adding different ingredients each time.

Wrap Ingredients:
Rice sheet wraps
100% Buckwheat noodles or rice noodles (cooked)
Cooked chicken, shrimp or tofu (optional)
Cucumber cut into long wedges
Cabbage shredded
Carrots shredded
Cilantro chopped
Sprouted Mung beans
Add other favorite ingredients such as (snap peas, bell pepper, mango, fresh mint, etc.)

Dipping Sauce:
Use a dipping sauce such as Braggs Sesame Ginger dressing or a peanut sauce low in sugar.

Directions:
Wet rice wrappers sheets under running water or dipping into a bowl of water and take out immediately (enough to wet but not soak). Lay slightly softened sheet on a plate or rolling board (which does't cause the wrapper to stick). The sheets will soften as you wrap. Lay all vegetables and protein ingredients on one side of the sheet. Gently wrap the ingredients like a burrito, folding the ends over as you roll. Dip finished wrap into sauce or dressing and eat.

Sauteed Kale with Shiitake Mushrooms

4/29/2015

Prep Time: 2 minutes
Cooking Time: 10 minutes
Yield: 4 servings

Ingredients
1/2 pound shiitake mushrooms, stems removed and caps sliced
1 tablespoon olive oil
1-2 cloves crushed garlic
1 bunch kale, middle stem removed and leaves chopped
pinch of salt
Garlic powder to sprinkle over (optional)
Sesame seeds to sprinkle over (optional)

Directions:
Warm pan on medium heat. Toss in oil and minced garlic and stir until aromas of garlic are released, about 2-3 minutes.
Add chopped shiitake mushrooms, stir-fry for 5 minutes
Add chopped kale, stir-fry for a couple of minutes.
Add a splash of water and a pinch of salt to pan, cover and let steam for 4 minutes.
Sprinkle garlic powder and sesame seeds, toss and serve.

* Adding walnuts instead of sesame seeds can also be nice.

Mint Spinach Smoothie

4/29/2015

Handful of Spinach
4 mint leaves
3 inch sliced cucumber with peel (if your your blender can blend it)
8 Frozen strawberries
Juice of 1 orange
Water to make the consistency you would like

Blend together, adjust to your liking and enjoy.

Avocado Dip

3/11/2015

Prep time: 3 minutes
Makes 1 cup

Ingredients:

1 large peeled and pitted avocado
1/3 cup plain yogurt, goat yogurt, coconut yogurt, or almond yogurt
1 diced tomato
1/4 teaspoon garlic salt
1/2 lemon or lime juice
a dash of cayenne pepper
sea salt and black pepper

Avocado Dip

Directions:

Mash avocado with a fork until very smooth.
Add yogurt, tomato, garlic salt and cayenne. Blend until smooth. This may be done in a food processor, in a blender, or with a fork.
Add sea salt and fresh black pepper to taste.
Serve chilled with mixed raw vegetables.

Tips:

Best made a maximum of 1 hour before serving.
This is also a great spread for veggie wraps

Mona's Tip
Not all fats are created equal. Healthy fats are found in plant based foods. The avocado is a good source of healthy fats and has many health benefits.