Belly Fat Recipes

8/2/2019 Belly Fat Recipes

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Peanut Butter and Banana Smoothie

Natural peanut butter lends texture to this hearty breakfast drink from the Flat Belly DietCookbook

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SERVINGS: 1

cup fat-free milk cup fat-free plain yogurt2 Tbsp creamy natural unsalted peanut butter(MUFA)

very ripe banana1 Tbsp honey

4 ice cubes

Combine the milk, yogurt, peanut butter, banana, honey, and ice cubes in a blender. Process

until smooth. Pour into a tall glass and serve.

Nutritional Info Per Serving

410 calories, 19 g protein, 50 g carbohydrates, 16 g fat, 2 g saturated fat, 5 mg cholesterol, 289mg sodium, 3 g fiber
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Low-Fat Frittata with Smoked Salmon and Scallions

Try this quick, healthy meal for brunch or lunch

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TIME: 25 minutes

SERVINGS: 6
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2 tsp extra virgin olive oil

6 scallions (whites and 2" of green), trimmed and chopped

6 large egg whites

4 large eggs

1/4 c cold water

1/2 tsp dried tarragon or finely chopped fresh tarragon

1/2 tsp salt

2 oz thinly sliced smoked salmon, cut into 1/2"-wide pieces

3/4 c black olive tapenade(MUFA)

1. Preheat oven to 350F.

2. Heat heavy 8" ovenproof saut pan over medium heat 1 minute. Add oil and heat 20 seconds.Add scallions and saut, stirring periodically with spatula, about 2 minutes or until soft.

3. Combine egg whites, eggs, water, tarragon, and salt in medium bowl. Whisk to blend. Season

with freshly ground black pepper. Pour mixture into pan and lay salmon on top. Cook, stirringperiodically, about 2 minutes or until partially set.

4. Transfer pan to oven and cook 12 to 14 minutes or until firm, golden, and puffed. Removefrom oven. Use spatula to release frittata from pan. Gently slide onto warm serving platter, slice,

and serve with 2 tablespoons of the tapenade.

Make it a Flat Belly Diet MealFor a well-balanced dish, thaw 1/2 cup of frozen dark sweet cherries (45 calories) and combine
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with 1 cup of fat-free plain Greek-style yogurt (112 calories). Top with 1/4 cup of toasted whole

oats (75 calories).

Nutritional Info Per Serving:186 cal, 10 g pro, 1 g carb, 0 g fiber, 15 g fat, 2.5 g sat fat, 143 mgchol, 535 mg sodium

Fruity-Nutty Oatmeal

This hearty breakfast recipe is a satisfying start to a day of healthy eating.



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TIME: 18 minutes

SERVINGS: 4

1 c water

2 1/2 c fat-free milk, divided

1 1/4 c old-fashioned rolled oats Pinch of salt (optional)

1 large pear or med Granny Smith apple, cored and cut into 1/4" pieces (about 1 1/2 c)

1/2 c dried sweetened cranberries1/4 c dark or golden raisins

1/2 c chopped walnuts (MUFA)2 tsp brown sugar

1. Bring water and 1 1/2 c of the milk to a boil in large, heavy saucepan over high heat. Stir in

oats and salt (if using). Reduce heat to medium-low and simmer 3 minutes, stirring often, until

oats start to soften.

2. Stir in pear. Cover and simmer about 3 minutes more or until it is tender but still a bit crisp.

Stir in cranberries and raisins. Remove from heat, cover, and let stand 1 minute to soften.

3. Divide evenly among 4 warm bowls. Sprinkle each with 2 Tbsp of the walnuts and 1/2 tsp of

the sugar. Top each bowl with 1/4 c of the remaining milk.

Nutrition Info Per Serving: 353 cal, 11 g pro, 57 g carb, 12 g fat, 1.5 g sat fat, 3 mg chol, 70mg sodium, 6 g fiber


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Red Pepper-Scallion Corn Muffin

Treat your taste buds to a zesty kick in the morning with these fat-fighting muffins.

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When buying canned corn, look for vacuum packed on the label; this variety is higher in fiber,which helps quell hunger.

TIME: 55 minutes

SERVINGS: 6

2 Tbsp + 1/4 c canola oil (MUFA), divided

1 large red bell pepper, coarsely chopped4 scallions, thinly sliced

1 1/2 c yellow cornmeal

1/2 c whole grain pastry flour
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1 3/4 tsp baking powder

1/2 tsp salt1/4 tsp baking soda

1/8 tsp freshly ground black pepper

1 c fat-free plain yogurt

1 large egg2 large egg whites

2 tsp brown sugar

3/4 c drained canned vacuum-packed corn kernels (about 1/2 an 11-ounce can)

1. Preheat oven to 350F. Coat Texas-size, 6-cup muffin tin with cooking spray or line with

paper baking cups.

2. Warm 2 Tbsp of the oil in medium skillet over medium heat. Add bell pepper and cook,

stirring, 5 minutes or until tender. Add scallions. Cook, stirring, 1 minute or until softened.

Remove from heat and let cool 5 minutes.

3. Stir together cornmeal, flour, baking powder, salt, baking soda, and black pepper in large

bowl. In medium bowl, whisk together yogurt, egg, egg whites, sugar, and remaining 1/4 c oil.

Fold in bell pepper mixture and corn. Fold into dry ingredients until just moistened.

4. Divide batter evenly among prepared muffin cups. Bake 25 to 30 minutes or until wooden

pick inserted in center comes out clean. Cool in pan on wire rack 5 minutes. Remove muffinsfrom pan to cool completely on wire rack.

Nutrition Info Per Serving: 345 cal, 9 g pro, 47 g carb, 16 g fat, 1.5 g sat fat, 36 mg chol, 491

mg sodium, 4 g fiber

Granola Parfait


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This elegant parfait is the perfect way to start any morning, and it's so easy to put together! From

the Flat Belly Diet! Cookbook.



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Granola Recipe

TIME: 45 minutes

SERVINGS: 1

2 c oatmeal

1 and 1/4 c walnuts, chopped (MUFA)

1/2 c unprocessed bran

1/3 c ground flaxseed

1/3 c apple juice

1/2 c maple syrup

1 tsp minced crystallized ginger

1 c dried apples, chopped

1/3 c dried sweetened cranberries
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1. Preheat the oven to 300F. Coat a rimmed baking sheet with cooking spray. Combine the

oats, walnuts, bran, and flaxseed in a large bowl.

2. Combine the juice, syrup, and ginger in a small saucepan. Cook over medium heat until the

mixture simmers. Pour over the oats, stirring to coat.

3. Spread onto the prepared baking sheet. Bake for 25 to 35 minutes or until lightly browned,stirring twice. Place in a bowl and stir in the apples and cranberries.

Nutrition Info Per Serving for Granola (1/10 of recipe): 294 cal, 7 g pro, 43 g carb, 12 g fat, 1

g sat fat, 0 mg chol, 112 mg sodium, 8 g fiber

Granola ParfaitThis elegant parfait is the perfect way to start any morning, and it's so easy to put together! From

the Flat Belly Diet! Cookbook.



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Feel free to swap out the banana or raspberries for blueberries, strawberries, blackberries, orpeaches. Try a different combination each week!
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TIME: 5 minutes

SERVINGS: 2

1 banana, sliced

1 c raspberries1 container (5.3 ounces) fat-free Greek-style yogurt1 c Granolarecipe or store-bought granola.

Directions for Granola Parfait:Layer the banana, raspberries, yogurt, and granola in 2 tall glasses and serve immediately.

Nutrition Info Per Serving (1 parfait): 420 cal, 14 g pro, 67 g carb, 13 g fat, 1 g sat fat, 0 mg

chol, 140 mg sodium, 14 g fiber

Get the recipe for Flat Belly Diet Granola on the next page.

Copyright 2008, Prevention1 |2

Cranberry-Pecan SconesThese nutty scones make a delicious, sweet morning treat. From the Flat Belly Diet! Cookbook.
http://www.prevention.com/health/weight-loss/flat-belly-diet/granola-parfait/article/f1c5cfe9d0702210VgnVCM10000030281eac____/2http://www.prevention.com/health/weight-loss/flat-belly-diet/granola-parfait/article/f1c5cfe9d0702210VgnVCM10000030281eac____/2http://www.prevention.com/health/weight-loss/flat-belly-diet/granola-parfait/article/f1c5cfe9d0702210VgnVCM10000030281eac____/2http://www.prevention.com/health/weight-loss/flat-belly-diet/granola-parfait/article/f1c5cfe9d0702210VgnVCM10000030281eac____/2


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Whip up a batch of these nutty, fruity scones on the weekend and wrap the leftovers individually in

plastic wrap before storing in the freezer. Pull one out to thaw before you head to bed and you'll have the

perfect grab-and-go breakfast.

TIME: 40 minutes

SERVINGS: 8

2 c whole wheat pastry flour1 c pecans, chopped (MUFA)

2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt1 and 1/4 c low-fat vanilla yogurt

2 Tbsp canola oil

1 tsp freshly grated orange zest

2/3 c dried sweetened cranberries
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1. Preheat the oven to 400F. Lightly coat a 9" round baking pan with cooking spray.

2. Whisk together the flour, pecans, baking powder, baking soda, and salt in a large bowl.

3. Whisk together the yogurt, oil, and orange zest in a small bowl.

4. Make a well in the center of the flour mixture and add the yogurt mixture and cranberries. Stir just

until blended.

5. Press into the prepared pan. Score the dough with a knife to form 8 triangles. Bake for 20 to 25

minutes or until lightly browned and a wooden toothpick inserted in the center comes out clean.

Recipe Tip

Make It A Flat-Belly Meal: Serve with 1 cup fat-free milk (80) and 1/2 cup canned mandarin

oranges (80). Total Meal: 370 calories

Nutrition Info Per Serving (1 scone): 308 cal, 6 g pro, 38 g carb, 15 g fat, 1.5 g sat fat, 2 mgchol, 350 mg sodium, 5 g fiber

Eggs Florentine with Sun-Dried Tomato PestoIf you're a brunch fan, invite some friends over next weekend and impress them with this belly-

busting creation. From the Flat Belly Diet! Cookbook.


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Don't worry if you've never poached an egg before---the dash of vinegar in the water helps this

egg white hold its shape.

TIME: 30 minutes

SERVINGS: 4

1 tsp olive oil

1 package (9 ounces) pre-washed spinach1/3 c fat-free Greek-style yogurt

1/4 c sun-dried tomato pesto (MUFA)1 tsp vinegar

Pinch of salt4 large eggs

2 whole grain English muffins, split and toasted

Freshly ground black pepper
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1. Heat the oil in a large nonstick skillet over medium-high heat. Add the spinach and cook (in

batches, if necessary) until wilted.

2. Combine the yogurt and pesto. Stir 1/4 c into the spinach and remove from the heat. Cover to

keep warm.

3. Meanwhile, heat a medium saucepan containing 1" of water to a boil over high heat. Add the

vinegar and salt and reduce the heat to low. Break an egg into a custard cup and gently tip the

egg into the water. Repeat with the remaining 3 eggs. Cover and simmer, shaking the pan 2 or 3

times, for 3 to 5 minutes for a soft-cooked yolk or until the whites are completely set and the

yolks begin to thicken.

4. Place an English muffin half on each of 4 warm plates. Spoon 1/4 of the spinach onto eachmuffin. Remove the eggs with a slotted spoon, and drain over paper towels (still in the spoon),

before placing on the spinach.

5. Stir 1 Tbsp of the poaching liquid into the yogurt mixture to make it smoother. Spoon evenly

over each egg and grind some pepper over the top.

Nutrition Info Per Serving (1/4 of recipe): 175 cal, 12 g pro, 21 g carb, 6 g fat, 2 g sat fat, 212

mg chol, 462 mg sodium, 5 g fiber

Huevos Rancheros

This flavorful breakfast is chock-full of fresh herbs and veggies. From the Flat Belly Diet!

Cookbook.


23/32



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Biggest Loser Eating GuideRelated Links

Flat Belly Diet

Weight Loss Tips

Advertisement

Like your eggs spicy? Add a dash of hot-pepper sauce for more kick.

TIME: 30 minutes

SERVINGS: 4

1 tsp ground cumin

1 can (15 ounces) no-salt added pink beans, rinsed and drained
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4 scallions, sliced

1 small red bell pepper, cut into thin strips1/2 c reduced-sodium chicken broth

2 cloves garlic, minced

4 eggs

1 c sliced avocado (MUFA)4 Tbsp fat-free Greek-style yogurt

4 Tbsp salsa

8 (6") corn tortillas, toastedDash of hot-pepper sauce

1. Heat a 10" nonstick skillet over medium-high heat. Add the cumin and cook, stirring

occasionally, for about 30 seconds or until fragrant. Add the beans, scallions, bell pepper, broth,and garlic. Bring to a boil, then reduce the heat so the mixture simmers. Cook for 8 minutes or

until the vegetables are tender and most of the broth is evaporated. With the back of a largesilicone or wooden spoon, smash the beans until they are lumpy.

2. Use the back of the spoon to make 4 indentations in the beans. Working one at a time, breakeach egg into a custard cup and pour in each indentation. Cover and cook for about 8 minutes oruntil the eggs are cooked to the desired doneness.

3. Scoop each portion of egg-topped bean mixture onto a plate. Scatter the avocado slices overand around the beans. Top each serving with 1Tbsp of the yogurt and 1Tbsp of the salsa. Servewith the tortillas and hot-pepper sauce, if desired.

Recipe Tip

Make it a Flat Belly Meal: Serve with 1 c reduced-sodium tomato juice (53). Total Meal: 384

calories

Nutrition Info Per Serving (1 quarter of recipe): 331 cal, 16 g pro, 42 g carb, 12 g fat, 3 g sat

fat, 1 mg chol, 245 mg sodium, 10 g fiber


26/32

Tropical Fruit Smoothie

This cool, refreshing smoothie will remind you of a Caribbean vacation at first taste. Sip slowly

and enjoy.



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TIME: 5 minutes

SERVINGS: 2
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1 1/2 c frozen mango cubes or peach slices, slightly thawed, or 1 large mango, peeled and sliced

off pit1 c hulled, halved fresh strawberries

1 c fat-free vanilla yogurt or light vanilla soy milk

1/2 c chilled mango nectar

1 Tbsp frozen pineapple juice concentrate, slightly thawed2 Tbsp flaxseed oil* (MUFA)

1. Place mango, strawberries, yogurt, nectar, and juice concentrate in blender. If using freshmango, add 4 or 5 ice cubes. Blend until well combined and smooth.

2. Add oil and blend just to combine. Pour into 2 glasses. Garnish each glass with a strawberry if

you have extras.

*Note: Flaxseed oil should be used within 2 months. Store it in the fridge to keep it fresh.

Flat Belly BonusFlaxseed oil is delicate and shouldn't be heated. To get its slimming MUFA benefits, stir it into

thick soups (such as tomato or butternut squash) after cooking to add a nutty flavor.

Nutrition Info Per Serving: 399 cal, 8 g pro, 65 g carb, 14 g fat, 1.5 g sat fat, 2 mg chol, 86 mg

sodium, 5 g fiber

Easy Pancake Mix

TIME: 5 minutes

SERVINGS: 12


29/32

1 and 1/2 c all-purpose flour

1 and 1/2 c whole wheat pastry flour

6 Tbsp yellow cornmeal

6 Tbsp sugar

1 Tbsp baking powder

1 tsp baking soda

1/2 tsp salt

1. Combine the all-purpose flour, pastry flour, cornmeal, sugar, baking powder, baking soda,and salt in a bowl and mix well.

2. Store in a cool, dry place.

Nutrition Info Per Serving (1/12 of recipe, 1/3 cup per serving): 130 cal, 3 g pro, 29 g carb, 0.5g fat, 0 g sat fat, 0 mg chol, 303 mg sodium, 2 g fiber

Banana Pancakes with Walnut Honey

Who needs syrup? Honey and walnuts make the perfect sweet and crunchy topping for these

sensational pancakes. From the Flat Belly Diet! Cookbook.


30/32



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This easy pancake mix recipe contains more fiber than most store-bought varieties and can serve

double-duty for waffles and fruit crepes recipes.

TIME: 30 minutes

SERVINGS: 4

Pancakes

1 and 1/3 c Easy Pancake Mix or store-bought, trans-fat free pancake mix1/4 tsp ground cinnamon

1 c low-fat buttermilk

1/4 c water

1 egg

1 Tbsp canola oil1 tsp vanilla extract

1 large banana, halved lengthwise and cut thin slices

1/2 c fresh raspberries
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Walnut Honey

1/2 c walnuts, chopped (MUFA)1/3 c honey

1 Tbsp water

Directions for Banana Pancakes with Walnut Honey

1. To prepare the pancakes: Combine the pancake mix and cinnamon in a large bowl. Combine

the buttermilk, water, egg, oil, and vanilla extract in a separate bowl. Whisk into the pancake mix

and stir until smooth. Fold in the banana. Set aside.

2. To prepare the walnut honey: Combine the walnuts, honey, and water in a small bowl.

3. Coat a large nonstick skillet with cooking spray and set over medium heat. Add the pancake

batter in scant 1/4 cupfuls and cook, in batches, for about 2 minutes or until the pancakes have

puffed and the undersides are lightly browned. Turn the pancakes and cook for about 2 minuteslonger or until lightly browned. Serve with the walnut honey and raspberries.

Nutrition Info Per Serving: 425 cal, 10 g pro, 67 g carb, 15 g fat, 2 g sat fat, 55 mg chol, 387

mg sodium, 5 g fiber

Get the Easy Pancake Mix recipe on the next page.

Copyright 2008, Prevention

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Belly Fat Recipes