Eat to Beat the Belly Fat
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Imagine being able to drop a dress sizein about a month while eating peanut
butter, avocado, even chocolate on a daily basis. The Flat Belly Diet makes it a reality.It’s the only weight loss plan that makesMUFAs ( MOO-fahs)—aka monounsaturat-ed fatty acids—a mandatory component ofevery meal. Studies show that diets high inMUFAs may help reduce the risk of type 2diabetes, breast cancer, and cognitive
decline, help you live longer—and may evenhelp prevent the accumulation of belly fat.This Go Guide on the Flat Belly Diet willget you started. Find more info on the vecategories of MUFAs at far right, or turn topage 2 for a step-by-step guide to creating aFlat Belly Diet meal. On pages 3 through 8,
you’ll nd 18 delicious MUFA-rich recipesto try. But rst, the three rules to eating theFlat Belly Diet way:
Stick to 400 calories per mealMUFA-rich foods aren’t exactly low-calchoices. They’re the foods that you’re usu-ally told to avoid when you’re trying to lose
weight. That’s why it is essential to exercisecalorie control when you’re creating meals.
All Flat Belly Diet meals and snacks provide
a MUFA-rich food and total about 400
calories; you’re required to eat three mealsand one snack daily. Add it all up, and yourtotal daily intake is about 1,600 calories—that’s how much it takes for a woman ofaverage height, frame size, and activity levelto get to and stay at her ideal body weight(for customized plans, go to atbellydiet.com). Experts say that 1,600 calories isenough to keep up your energy and support
your immune system. (continued, page 2)
RULE #1
MORE on MUFAThere are five main cate-
gories of MUFA-rich foods:
1 OILS: The health benet of the Flat
Bell Diet–reommended oil (anola,
afower, eame, obean, walnut,
axeed, unower, olive, and peanut)
differ depending on the nut, eed, or
fruit the were preed from. Flaxeed
and walnut oil are both rih oure ofalpha-linoleni aid, whih our bod
onvert into omega-3 fatt aid.
In addition, olive oil ontain phto-
hemial alled polphenol, whih
help prevent ardiovaular dieae
and aner and redue inammation
in the bod.
2 OLIveS: In addition to their MUFA,
olive are a good oure of iron, vita-
min E, opper (a mineral that protet
our nerve, throid, and onnetive
tiue), and ber.
3 NutS aNd SeedS: The benet of
the Flat Bell Diet–reommended nutand eed are numerou and varied.
For example, unower eed uppl
linolei aid. In a reent tud, women
who had the highet intake of thi
nutrient had a 23% lower rik of heart
dieae, ompared with thoe who
had the lowet intake. Mot nut and
eed are good oure of a variet
of mut-have nutrient, like vitamin E,
protein, ber, iron, and zin.
4 avOCadOS: Thee are paked
with lutein, whih ma help maintain
health ee, a well a beta-itoterol,
a natural plant terol that ma helpkeep holeterol down.
5 daRK CHOCOLate: Dark hoolate
i rih in avanol and proanthoa-
nin, both of whih boot good HDL
holeterol level. It alo ontain
natural ubtane that help ontrol
inulin level and relax blood veel,
lowering blood preure.
Lose up to 15 pounds in 32 days on the breakthrougheating plan that’s slimming America belly by belly
FLAT BELLy DIET BAsIcs
Prevention
Eat to BEatBElly Fat!
[
GO! GUIDE
]
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RULE #2
Never go more than 4 hourswithout eating
Waiting too long to eat can cause you to
become so hungry (and irritable) thatit’s hard to think through the healthiest
meal choice, let alone prepare one. You’ll
probably want to tear into the rst thing
you see, and reach for seconds. That's
why you must eat every four hours while
following this plan. The Flat Belly Diet is
comprised of three meals, plus a snack
(a fourth meal) that you can eat in the
afternoon, morning, or evening—whenever
it’s most convenient for you. But by man-
dating a meal (or snack) every 4 hours,
you ensure your hunger never gets the
best of you.
RULE #3
Eat a MUFA at every meal As you know, MUFA stands for mono-
unsaturated fatty acid , a type of heart
healthy, disease-ghting, “good” fat found
in foods like almonds, peanut butter, olive
oil, avocados, even chocolate. You can
substitute one MUFA for another as long
as the calorie counts are nearly equivalent.
For example, you can exchange almond
butter (200 calories) for semisweet choco-
late chips (207). For precise MUFA serv-ing amounts, consult the chart at right.
Better yet, copy this chart and post it on
the inside door of your pantry.
EQUALS A FLAT BELLY MEAL
Cr Fl Blly di Ml
FOOD/SERvING SIZE CALORIES DIRECTIONS
1. PICK YOUR MUFA FROM LEFT
2. ADD 3 oune lean protein
(about the ize of a dek of ard)
3. ADD 2 up raw or teamed veg-
etable (about 2 baeball’ worth)
4. ADD 1 ⁄ 2 up ooked whole grain,
uh a brown rie or wild rie, OR
1 whole grain bread erving (uh
a 1 ⁄ 2 whole grain pita) OR 1 up
fruit (about baeball ize)
Almond butter, 2 Tbsp
cashew or sunower seed butter, 2 Tbsp
Natural peanut butter, 2 Tbsp
Tahini (sesame seed paste), 2 Tbsp
Pumpkin seeds, 2 Tbsp
canola oil, 1 Tbsp
Flaxseed oil (old-pressed organi);
high-olei safower or sunower oil;
soybean, walnut, or sesame oil, 1 Tbsp
Maadamia nuts, 2 Tbsp
Olive or peanut oil, 1 Tbsp
Pine nuts, 2 Tbsp
Brazil nuts, hazelnuts or peanuts, 2 TbspAlmonds, 2 Tbsp
cashews, 2 Tbsp
Peans or sunower seeds, 2 Tbsp
Pistahios, 2 Tbsp
Walnuts, 2 Tbsp
Pesto saue, 1 Tbsp
200
190
188
178
148
124
120
120
119
113
110109
100
90
88
82
80
semiweet hoolate hip, 1 ⁄ 4 up 207 1. ADD 1 up fruit plu 1 up
dair uh a fat-free milk, ogurt,
or ottage heee OR whole
grain uh a oatmeal OR whole
grain wafe
FOOD/SERvING SIZE CALORIES DIRECTIONS
Avoado, california (Hass), 1 ⁄ 4 up
Blak olive tapenade, 2 TbspAvoado, Florida, 1 ⁄ 4 up
Green or blak olives, 10 large
96
8869
50
1. PICK YOUR MUFA FROM LEFT
2. ADD 3 oune lean protein(about the ize of a dek of ard)
OR 2 oune lean protein plu1 erving dair
3. ADD 2 up raw or teamed veg-etable (about 2 baeball’ worth)
4. ADD 1 up tarh vegetable(bean, orn, pea, potatoe) OR1 up ooked whole grain, uh abrown or wild rie, OR 2 whole grainbread erving (uh a a full wholewheat pita, wrap, or Englih mufn)
FOOD/SERvING SIZE CALORIES DIRECTIONS
Dark Chocolate
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Avocados & Olives
Nuts & Oils
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Salmon Frittata
2 tsp extra virgin olive oil
6 scallions (whites and 2" of green), trimmedand chopped
6 egg whites
4 eggs 1 ⁄ 4 c cold water
1 tsp minced fresh tarragon (or 1 ⁄ 2 tsp dried) 1 ⁄ 2 tsp salt
2 oz thinly sliced smoked salmon, cut into1 ⁄ 2" wide pieces
3
⁄ 4 c black olive tapenade
1. Preheat oven to 350°F.
2. Heat heav 8" ovenproof auté pan over
medium heat 1 minute. Add oil and heat
20 eond. Add allion and auté, tirring
oaionall, 2 minute, or until oft.
3. combine egg white, egg, water, tarragon,
and alt in medium bowl. Whik to blend.
seaon with frehl ground blak pepper. Pour
into pan and la almon on top. cook, tirring
oaionall, 2 minute, or till partiall et.
4. Tranfer pan to oven and ook 12 to 14 min-
ute, or until rm, golden, and puffed. Remove
from oven. Ue patula to releae frittata from
pan. Gentl lide onto warm erving platter,
lie, and erve with 2 tablepoon of the
tapenade.
■ CALORIES: 186 per erving
■ MAKE IT A FLAT BELLY DIET MEAL: serve
with 1 fat-free plain Greek ogurt (112 al)
mixed with 1 ⁄ 2 frozen dark weet herrie,
thawed (45 al). Top with 1 ⁄ 4 toated whole
oat (75 al). Total alorie: 418
timE: 25 minutEs / sErvEs: 6
Cherry Smoothie
1 ⁄ 2 c fat-free milk
6 oz fat-free vanilla yogurt 1 ⁄ 4 c semisweet or dark chocolate chips
1 c frozen dark sweet cherries
1. Plae milk, ogurt, hoolate hip, and
herrie in blender. Proe until mooth.
■ CALORIES: 433 per erving
Cocoa-Espresso Waffles
1 1 ⁄ 2 c whole grain pastry flour
2 tsp baking powder 1 ⁄ 4 tsp baking soda 1 ⁄ 2 c + 1 1 ⁄ 2 tsp unsweetened cocoa powder
1 c 1% milk 1 ⁄ 2 c packed brown sugar
2 tsp espresso powder
3 Tbsp light olive oil
3 egg whites 1 ⁄ 8 tsp salt
1 1 ⁄ 4 c berries
1. Whik our, baking powder, baking oda,
and 1 ⁄ 2 up of the ooa powder in large bowl
until ombined. Make well in enter of our
mixture and add milk, ugar, epreo powder,
and oil. Whik until blended.
2. Preheat wafe iron 4 minute, or until drop
of water izzle on iron. Beat egg white and
alt with eletri mixer on high peed jut unti
oft peak form. Fold white into hoolate
batter in bathe, until jut ombined.
3. coat heated wafe grid with ooking pra
right before uing. Add enough batter to
almot over wafe grid (about 3 ⁄ 4 up) and
ook 3 to 4 minute. Repeat with remaining
batter. (To keep warm, plae ingle laer of
wafe on foil-lined baking heet in preheated
250°F oven.) Dut wafe with remaining
ooa powder and prinkle berrie on top.
■ CALORIES: 223 per erving
■ MAKE IT A FLAT BELLY DIET MEAL: Top
with a MUFA: Drizzle wafe with 1 ⁄ 4 melted
emiweet or dark hoolate hip (207 al).
Total alorie: 430
Breakfast
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Sandwiches, Soups & Salads
Spinach Burrito
1 Tbsp olive oil1 ⁄ 2 c spinach
1 tsp minced garlic 1 ⁄ 4 c sliced red onion
1 100% whole wheat wrap (such as Thomas’Sahara)
1 oz reduced-fat goat cheese
1. Heat oil in large nontik killet over medium
heat. sauté pinah, garli, and onion 5 to 7
minute, or until onion are oftened.2. Tranfer pinah mixture to enter of wrap
and top with heee. Fold in ide, then roll
wrap into tight linder.
■ CALORIES: 354 per erving
Avocado Chicken Salad
4 boneless, skinless chicken breast halves
(about 6 oz each)
1 ruby red grapefruit
1 c cubed avocado
4 radishes, thinly sliced1 ⁄ 4 c chopped fresh basil1 ⁄ 8 tsp salt
4 leaves red or green leaf lettuce
1. Plae hiken in large auepan with 4 up
alted water and bring to a boil over high heat
Turn off heat, over, and let tand 15 minute
or until thermometer inerted into thiket
portion regiter 160°F.
2. Remove peel and pith from grapefruit
with knife while hiken ook. Working
over medium bowl to ath juie, free eah
egment from it membrane. cut egment
into bite-ize piee and drop into bowl. Add
avoado, radihe, bail, and alt. To gentl.
3. Drain hiken and ut rowie into 1 ⁄ 2"
lie. Add to grapefruit mixture and to.
Plae lettue leaf on eah of 4 plate and
divide mixture evenl on top. Garnih with
additional bail leave, if deired.
■ CALORIES: 269 per erving
■ MAKE IT A FLAT BELLY DIET MEAL
serve with 1 ⁄ 2 ooked brown rie (108 al).
Total alorie: 377
Vietnamese Beef Salad
1 ⁄ 4 c reduced-sodium soy sauce1 ⁄ 4 c freshly squeezed lime juice 1 ⁄ 4 c water
2 Tbsp sugar
1 Tbsp minced garlic
2 tsp chile paste 1 ⁄ 2 lb flank steak
6 c mixed greens
1 c fresh basil leaves
1 c cilantro leaves
1 lg red onion, thinly sliced (about 1 1 ⁄ 4 c)2 lg seedless cucumbers, with peel, julienned
(about 4 c)
4 carrots, julienned (about 2 cups) 1 ⁄ 2 c chopped dry-roasted, unsalted peanuts
1. combine o aue, lime juie, water, ugar,
garli, and hile pate in medium bowl. Whik
to blend. Pour 3 tablepoon of the mixture
into ziplok bag. cover and refrigerate the
ret. Add teak to bag, eal, and turn to oat.
chill in refrigerator 30 minute to marinate.
2. Heat grill or broiler to medium-high heat.
Grill teak 8 to 10 minute, turning one, or
until medium-rare. Let ret 5 minute and lie
thinl at an angle, aro grain.3. Plae green, bail, and ilantro in large
bowl and to. Divide mixture evenl among
4 plate. sprinkle on onion, uumber, and
arrot. Top with lied teak, drizzle with
reerved dreing, and prinkle with peanut.
■ CALORIES: 323 per erving
timE: 23 minutEs + marinating timE / sErvEs: 4 timE: 9 minutEs / sErvEs: 1 timE: 23 minutEs / sErvEs: 4
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Oregano Chicken
6 sm boneless, skinless chicken breast halves(about 2 1 ⁄ 4 lb)
1 c chopped fresh oregano
4 scallions, trimmed and thinly sliced 1 ⁄ 2 c balsamic vinegar 1 ⁄ 3 c extra virgin olive oil
2 tsp freshly ground black pepper 3 ⁄ 4 tsp salt
1. Plae hiken breat halve between 2
heet of plati wrap. Uing mallet or heavpan, pound meat until it i 3 ⁄ 4" thik.
2. Plae hiken in hallow dih. Whik oreg-
ano, allion, vinegar, oil, pepper, and alt;
pour over hiken and ip to oat both ide.
cover and hill about 2 hour, turning one.
3. coat grill rak lightl with ooking pra.
Heat grill to medium for indiret heat. (If uing
haroal grill, poition oal on one-half of
grill. If uing ga grill, heat one ide to high,
the other to low.)
4. Remove hiken from marinade. Plae
hiken on hottet etion of grill. cook 6
minute, turning one. Move hiken to ooler
etion of grill and ook 6 minute longer,turning one, until thermometer inerted into
enter regiter 165°F.
■ CALORIES: 317 per erving
■ MAKE IT A FLAT BELLY DIET MEAL: serve
with 1 ⁄ 4 teamed brown rie toed with
ilantro (50 al) and 1 ⁄ 2 teamed vegetable
(44 al). Total alorie: 411
Fish with Artichokes
2 lg red onions, cut into 1 ⁄ 4" wedges 1 ⁄ 4 c extra virgin olive oil
1 pkg (10 oz) frozen artichoke hearts, thawed(about 2 c)
1 c cherry or grape tomatoes
2 Tbsp chopped fresh parsley
1 tsp freshly grated orange zest
1 clove garlic, minced
4 skinless flounder fillets (1-1 1 ⁄ 2 lb total)
1. Preheat oven to 400°F.2. combine onion and oil in 13" x 9" baking
dih. To, then pread mixture in even laer.
Roat 35 minute, or until onion are browned.
3. Remove dih from oven and tir in arti-
hoke and tomatoe. Inreae oven tempera-
ture to 450°F.
4. Mix parle, orange zet, and garli in mall
bowl and et aide. Puh vegetable to one
ide of dih and arrange ounder evenl in
pan. spoon vegetable over h and prinkle
with reerved parle mixture.
5. Return dih to oven and roat until h
ake eail with fork (about 5 minute for
thin llet and 10 to 12 minute for thiker l-
let). Divide h and vegetable evenl among
4 plate.
■ CALORIES: 302 per erving
■ MAKE IT A FLAT BELLY DIET MEAL: serve
with 1 bab arrot (50 al) and 1 Laughing
cow Light Garli & Herb wedge (35 al). Total
alorie: 387
Ginger-Lime Salmon
4 skinless salmon fillets, about 1 1 ⁄ 2" thick(about 1–1 1 ⁄ 2 lb)
1 tsp grated fresh ginger
1 clove garlic, minced
1 Tbsp freshly squeezed lime juice (about2 limes)
2 tsp reduced-sodium soy sauce
1 tsp toasted sesame oil
2 scallions, thinly sliced
1 lb snow peas, trimmed
1 c chopped or sliced avocado
1. Rub llet with ginger and garli. coat
teamer baket with ooking pra and
arrange llet in baket.
2. Bring 2" of water to a boil in auepan.
Plae teamer baket in auepan and over.
cook 8 minute. Whik lime juie, o aue,
oil, and allion in mall bowl. set aide.
3. Top almon with now pea and over. cook
4 minute longer, or until almon i opaque
and now pea are rip-tender.
4. Make bed of now pea on 4 plate and top
with almon. Divide avoado evenl on top.
Drizzle eah erving with reerved aue.
■ CALORIES: 330 per erving
■ MAKE IT A FLAT BELLY DIET MEAL: serve
with 1 orange (70 al). Total alorie: 400
timE: 22 minutEs + marinating timE / sErvEs: 6 timE: 50 minutEs / sErvEs: 4 timE: 22 minutEs / sErvEs: 4
Entrées
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Garden Rotini
1 ⁄ 4 c whole wheat rotini pasta 3 ⁄ 4 c 1% cottage cheese
1 Tbsp salt-free Italian seasoning 1 ⁄ 2 c shredded zucchini
1 c canned no-salt-added diced tomatoes,drained
1 ⁄ 4 c shredded reduced-fat mozzarella cheese
20 kalamata olives, sliced (about 3 ⁄ 4 c)
1. Prepare rotini aording to pakage dire-
tion. Drain and et aide.2. combine ottage heee and Italian eaon-
ing in mirowaveable dih. stir in rotini and
zuhini. Top with tomatoe and prinkle with
mozzarella. Mirowave on high 3 minute, or
until warmed through. Evenl divide pata
onto 2 plate and prinkle olive on top.
■ CALORIES: 223 per erving
■ MAKE IT A FLAT BELLY DIET MEAL
serve with 4 oz lied Applegate Farm
Organi Roated Turke, rolled up (100 al),
and 1 lied red bell pepper (40 al). Total
alorie: 363
Halibut Provencal
3 firm, ripe plum tomatoes, chopped
1 tsp minced garlic
2 tsp olive oil
1 1 ⁄ 3 c kalamata olives, pitted and finely chopped
1 Tbsp drained capers
1 Tbsp finely chopped red onion
1 tsp red wine vinegar
1 lb halibut 1 ⁄ 4 tsp kosher salt 1 ⁄ 4 tsp freshly ground black pepper
1. Make tapenade: combine tomatoe, garli,1 ⁄ 2 teapoon of the oil, olive, aper, onion,
and vinegar in mall bowl. set aide.
2. Preheat grill to medium. Bruh halibut with
remaining oil to lightl oat, and eaon with
alt and pepper. Grill 6 to 10 minute, turning
one, or until enter of h i jut opaque.
3. Divide halibut among 4 erving plate.
Evenl poon reerved tapenade over eah.
■ CALORIES: 262 per erving
■ MAKE IT A FLAT BELLY DIET MEAL
serve with 1 kin-on ubed, roated red
potatoe (100 al) dreed with 1 tp olive oil(40 al). Total alorie: 402
Squash Pasta & Shrimp
1 spaghetti squash (about 3 lb), halved andseeded
1 Tbsp extra virgin olive oil 1 ⁄ 2 lg onion, chopped (about 3 ⁄ 4 c)
3 cloves garlic, minced
1 can (14.5 oz) no-salt-added diced tomatoes1 ⁄ 2 tsp dried oregano 1 ⁄ 4 tsp red-pepper flakes (optional)
2 oz feta cheese, crumbled
16 lg shrimp, peeled, deveined, and halvedlengthwise (about 1 c)
1 1 ⁄ 3 c kalamata olives, halved lengthwise andpitted
1. Preheat oven to 350°F. Plae quah ut ide
down on baking heet. Bake 45 to 50 minute.
Remove from oven and let ool.
2. Heat oil in medium auepan over medium
heat. Add onion and garli and auté until
oftened. Pour in tomatoe (with juie),
oregano, and red-pepper ake, if uing; bring
to a immer. stir in half of the heee. Redue
heat to medium-low and add hrimp. cook
4 minute longer, or until hrimp are opaque.
3. srape quah with fork to ield long
trand (4 up total). Add quah and oliveto tomato mixture. cook 2 minute. crumble
remaining heee over top.
■ CALORIES: 278 per erving
■ MAKE IT A FLAT BELLY DIET MEAL
serve with 1 ⁄ 2 ooked brown rie (108 al).
Total alorie: 386
timE: 15 minutEs / sErvEs: 2 timE: 16 minutEs / sErvEs: 4 timE: 1 hr and 15 minutEs / sErvEs: 4
Entrées
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Chocolate Pudding
3 graham crackers, crushed
1 lg ripe banana, sliced 1 ⁄ 2 c sugar 1 ⁄ 4 c unsweetened cocoa powder
3 Tbsp cornstarch 1 ⁄ 8 tsp salt
3 c 1% milk 1 ⁄ 2 tsp vanilla extract
1 1 ⁄ 2 c semisweet or dark chocolate chips
1. Divide graham raker rumb evenlamong 6 utard up or ramekin. Pre
into bottom. Top with banana, reerving a
few lie for garnih.
2. Mix ugar, ooa, orntarh, and alt
in large auepan. stir in milk. Whik over
medium heat 4 minute, or until pudding
thiken and ome to a boil.
3. cook1 more minute. Remove from heat and
tir in vanilla extrat. Pour into prepared u-
tard up. chill at leat 2 hour, or until et.
4. Top eah erving with 1 ⁄ 4 up hoolate
hip and garnih with reerved banana.
■ CALORIES: 391 per erving
Citrus Cannoli
1 container (16 oz) fat-free ricotta cheese 1 ⁄ 3 c confectioners’ sugar
1 Tbsp freshly grated orange zest
2 tsp freshly grated lemon zest
1 tsp freshly grated lime zest1 ⁄ 2 tsp vanilla extract
3 c semisweet or dark chocolate chips
12 lg cannoli shells
1. combine riotta, onfetioner’ ugar,
orange zet, lemon zet, lime zet, and vanilla
extrat in medium bowl. Beat with eletri
mixer on medium peed until light and uff.
Gentl fold in 2 1 ⁄ 2 up of the hoolate hip.
2. spoon lling into hell. Melt remaining
hip and evenl drizzle hoolate over hell.
■ CALORIES: 327 per erving
■ MAKE IT A FLAT BELLY DIET MEAL:
serve with 1 trawberrie (60 al). Total
alorie: 387
Plum & Nectarine Trifle
3 plums, pitted and thinly sliced
2 nectarines, pitted and thinly sliced 1 ⁄ 4 c honey
1 Tbsp raspberry or white balsamic vinegar
1 c low-fat vanilla yogurt
1 c part-skim ricotta cheese
1 fat-free angel food cake (10 oz), cut into1 ⁄ 2" thick slices
3 ⁄ 4 c slivered almonds
1. To plum and netarine with hone andvinegar in medium bowl. Let tand 30 minute
at room temperature, tirring one or twie.
2. Whik ogurt and riotta in mall bowl until
mooth.
3. Line bottom of 2-quart gla erving bowl
with half of the ake lie. spread half of the
fruit over ake. Evenl prinkle on half of the
almond. spoon half of the ogurt mixture
on top. Ue remaining ake lie to make a
eond laer. Top with remaining fruit, then
poon on remaining ogurt mixture. sprinkle
remaining almond on top.
4. coverwith plati wrap and hill at leat
1 hour before erving.
■ CALORIES: 371 per erving
timE: 10 minutEs + chilling timE / sErvEs: 6 timE: 15 minutEs / sErvEs: 12 timE: 38 minutEs + chilling timE / sErvEs: 6
Desserts
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