WHOLE BODY REBOOT
Manuel Villacorta, MS, RD Joe Mazza Photography
December 30, 2014
Manuel Villacorta, MS, RD Joe Mazza Photography
December 30, 2014
Manuel Villacorta, M.S., R.D., is a nationally recognized, awardwinning registered dietitian with more than sixteen years of experience. He is a respected and trusted voice in the health, weight loss, and wellness industries. Manuel is the founder of Eating Free, an international weight management and wellness program; national media spokesperson for the Academy of Nutrition and Dietetics (2010-2013); a health blog contributor for The Huffington Post; an on-air contributor for the Univision television network; and a health and lifestyle contributor for Fox News Latino. Manuel is the owner of San Francisco-based private practice MV Nutrition, and he is the recipient of five ‘’Best Bay Area Nutritionist’’ awards from the San Francisco Chronicle, ABC7, and Citysearch. Visit Manuel at www.EatingFree.com.
What exactly is the superfood Incan diet, and what makes eating the Peruvian way so beneficial? In his third book, WHOLE BODY REBOOT, Manuel Villacorta lays out the important elements that make his dieting plan a well-seasoned recipe for long-lasting health. “Superfood” is not just a buzz-word or a passing vogue; it’s the integral component to leading a healthy lifestyle, a word many of us are recognizing by the minute. As these once obscure products find broader distribution and consumers have greater access, superfoods are finding their way into mainstream supermarkets, gradually becoming a staple to the American diet. The benefits of consuming Peruvian superfoods are astonishing: from fighting cancer and reducing inflammation to boosting energy and enhancing memory— these foods have it all. In his Peruvian superfoods diet, Villacorta provides simple yet thorough explanations of weight-loss, anti-aging, and disease-fighting concepts by using an appealing page layout displaying beautiful color photography, easy-to-read bullet points, and sidebars summarizing each health benefit. What makes Villacorta’s book so enticing, aside from his mouth-watering recipes, is that he offers specific meal plans geared towards both men and women looking to lose weight and lead a healthier life. He has also created custom 7-day meal plans for vegans, vegetarians, omnivores, and gluten-free diet preferences. By using the core principles from his first book, Eating Free, Villacorta proves to his readers that they can successfully follow a super-health weight-loss plan, easily gain the skill in cooking from scratch, dine with elegance, and reduce every-day stress.
Serving size: 1/2 wrap
These are fantastic for a light lunch or dinner. You can use the filling on top of a bed of lettuce, too, for a delectable salad. This meal is also vegan.
4 small carrots, grated
2 cups shredded green cabbage (about one-quarter head cabbage)
1/4 cup chopped cilantro
4 teaspoons sacha inchi oil (or olive oil)
8 teaspoons cider vinegar
Salt and pepper
1 large avocado
2 cups cooked cannellini beans (see recipe below)
1/2 small red onion, minced
4 whole wheat lavash, tortillas, or flat bread
Put the carrots, cabbage, cilantro, 2 teaspoons of the oil, and 4 teaspoons of the vinegar in a medium bowl. Toss to combine. Season with salt and pepper to taste.
Put the flesh of 1 avocado in a separate medium bowl and mash it with a fork. Add the beans, onion, and remaining oil and vinegar to the avocado mixture. Stir to combine. Season with salt and pepper to taste.
Divide the avocado mixture among the 4 lavash. Top with equal parts of the cabbage slaw and tightly roll each lavash into a wrap. Cut each wrap in half before serving.
Note: These are best eaten the day they are made.
VEGAN CALLOUT: Beans are rich in fiber. A diet rich in fiber can significantly lower the risk of developing diabetes, certain gastrointestinal diseases, heart disease, hypertension, obesity, and stroke.
Serving Size: 1 1/2 cups
This is a classic recipe for cooking dry beans from scratch. It’s not as hard as you think. You can cook most varieties of dried beans using this technique, too.
1 pound cannellini beans
4 cups stock (vegetable, chicken, or beef)
Salt and pepper to taste
Put the beans in a stockpot and cover them with 3 inches of water. Let them soak for 4 hours. Drain the beans in a colander, discarding the water.
Transfer the beans back to the stockpot and cover with 3 inches of water. Bring to a boil over medium heat. Drain the beans in a colander, discarding the water. This process helps remove the oxalates in beans, which are responsible for gastrointestinal discomfort.
Transfer the beans back to the stockpot and add the stock. Season the beans with salt and pepper to taste. Cover, reduce heat, and cook the beans at a simmer for about 1 hour or until they are soft. Serve warm.
Note: The beans will keep in the refrigerator for three to five days and may be reheated as needed.
Serving Size: 1 waffle (about 4 inches x 4 inches)
These are perfect for a traditional Sunday family breakfast, and they’re kid-approved, too. This waffle recipe is so delicious and naturally sweet, you don’t even need to add syrup—an extra bonus for minimizing your waistline.
2 cups mashed boiled sweet potatoes
1 cup low-fat milk
6 eggs, separated
1/4 cup brown sugar, packed
1 3/4 cups oat flour, sifted
1 tablespoon baking powder
2 teaspoons ground cinnamon
1/2 teaspoon salt
Preheat a waffle iron.
Put the sweet potatoes, milk, 2 of the egg yolks, and the brown sugar in a large bowl and whisk to combine. Add the flour, baking powder, cinnamon, and salt to the wet ingredients. Whisk to combine.
Put all the egg whites in a separate large bowl. Using a handheld electric blender with the whisk attachment, or a standard mixer, whip the whites until they form soft peaks.
Gently fold the whipped whites into the sweet potato batter. 5. When the waffle iron is hot, spray it with a coat of oil. Make the waffles according to the waffle iron instructions.
VEGETARIAN CALLOUT: Sweet potatoes are rich in beta-carotene, a powerful antioxidant that has been shown to prevent oxidative damage, which can help prevent both cancer and cardiovascular disease. It also shows potential to specifically fight oral, pharynx, and larynx cancers.
These recipes may be reproduced with the following credit:
Recipes from Whole Body Reboot:The Peruvian Superfoods Diet to Detoxify, Energize, and Supercharge Fat Loss by Manuel Villacorta, MS, RD. (HCI Books; December 2014; $18.95/Trade Paperback; ISBN-13; 978-0757318214). http://www.hcibooks.com/
Contact: Kim Weiss
(954) 360-0909 x212