Veggie Cooking Cheat Sheet

Flat Belly Diet Smoothie Recipes

These 10 delicious fruit smoothies for weight loss will help you shed belly fat and flatten your stomach.

Fast and Simple Smoothies from Flat Belly Diet

Lose weight by drinking these healthy smoothies

Quick and easy to prepare, these smoothie recipes not only contain a variety of refreshing fruits, they pack MUFAs (monounsaturated fatty acids)—the Flat Belly Diet powerhouse ingredient that specifically targets belly fat.

These filling, creamy smoothies are perfect for breakfast, lunch, or a Flat Belly snack and each recipe is around 400 calories per serving. Happy sipping!

Mango Smoothie Surprise

Avocado lends this refreshing drink a silky smoothness

SERVINGS:
¼ cup mango cubes
¼ cup mashed ripe avocado (MUFA)
½ cup mango juice
¼ cup fat-free vanilla yogurt
1 Tbsp freshly squeezed lime juice
1 Tbsp honey
6 ice cubes
Combine the mango, avocado, mango juice, yogurt, lime juice, honey, and ice cubes in a blender. Process until smooth. Pour into a tall glass. Garnish with sliced mango or strawberry, if desired, and serve.

Blueberry Smoothie

A berry-licious breakfast or snack, perfect for the Flat Belly Diet Jumpstart

SERVINGS:
1 cup skim milk
1 cup frozen unsweetened blueberries
1 Tbsp cold-pressed organic flaxseed oil (MUFA)
Place milk and frozen unsweetened blueberries in blender and blend for 1 minute. Transfer to glass, and stir in flaxseed oil.

Peanut Butter and Banana Smoothie

Natural peanut butter lends texture to this breakfast smoothie diet drink

SERVINGS:
½ cup fat-free milk
½ cup fat-free plain yogurt
2 Tbsp creamy natural unsalted peanut butter (MUFA)
¼ very ripe banana
1 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

Vanilla Yogurt and Blueberry Smoothie

A berry sweet and satisfying Flat Belly Diet snack

SERVINGS: 
1 cup skim or soy milk
175ml (80-calorie) vanilla yogurt
1 cup fresh blueberries
1 Tbsp flaxseed oil (MUFA)
Handful of ice OR 1 cup frozen blueberries
Combine milk, yogurt, and fresh blueberries plus ice OR frozen blueberries in a blender. Blend for 1 minute, transfer to a glass, and stir in flaxseed oil

Chocolate Raspberry Smoothie

Curb sweets cravings with this perfect MUFA-rich snack

SERVINGS: 
½ cup skim or soy milk
175 ml (80-calorie) vanilla yogurt
1/4 cup chocolate chips (MUFA)
1 cup fresh raspberries
Handful of ice OR 1 cup frozen raspberries
Combine milk, yogurt, chocolate chips, and fresh raspberries plus ice OR frozen raspberries in a blender. Blend for 1 minute, transfer to a glass, and eat with a spoon

Peach Smoothie

Sip this delicious snack on the Flat Belly Diet Jumpstart

SERVINGS:
1 cup skim milk
1 cup frozen unsweetened peaches
2 tsp cold-pressed organic flaxseed oil (MUFA)
Place milk and frozen, unsweetened peaches in blender and blend for 1 minute. Transfer to glass, and stir in flaxseed oil

Lemon-Orange Citrus Smoothie

Lemon and orange blend for a tropical Flat Belly smoothie diet drink

SERVINGS:
1 cup skim or soy milk
175 ml (80-calorie) lemon yogurt
1 medium orange peeled, cleaned, and sliced into sections
1 Tbsp flaxseed oil (MUFA)
Handful of ice
Combine milk, yogurt, orange, and ice in a blender. Blend for 1 minute, transfer to a glass, and stir in flaxseed oil

Apple Smoothie

Try this taste bud-pleasing snack from the Flat Belly Diet.

SERVINGS:
1/2 cup skim or soy milk
175 ml (80-calorie) vanilla yogurt
1 tsp apple pie spice
1 medium apple peeled and chopped
2 Tbsp cashew butter (MUFA)
Handful of ice
Combine milk, yogurt, apple pie spice, apple, cashew butter, and ice in blender. Blend for 1 minute, transfer to a glass, and eat with a spoon

Pineapple Smoothie

A refreshing Flat Belly Diet Jumpstart snack

SERVINGS:
1 cup skim milk
120 ml canned pineapple tidbits in juice
1 Tbsp cold-pressed organic flaxseed oil (MUFA)
Handful of ice
Place milk, canned pineapple in blender, add of ice, and whip for 1 minute. Transfer to glass and stir in flaxseed oil

Strawberry Smoothie

Kick off the Flat Belly Diet Jumpstart with this delightful treat

SERVINGS:
1 cup skim milk
1 cup frozen, unsweetened strawberries
2 tsp cold-pressed organic flaxseed oil (MUFA)
Combine skim milk and frozen, unsweetened strawberries in blender. Blend, transfer to glass, and stir in flaxseed oil



 Check out these easy Yoga Excercises for a flatter belly.
http://avalonangel.blogspot.com/2013/03/slim-down-with-yoga.html



 

Traditional Spanish Omelette

Packed with flavour, a tortilla is an ideal snack meal for the whole family.

Ingredients

• 1 Onion, peeled and finely chopped
• 3 Large potatoes, peeled and thinly sliced
• 45-60 millilitre Olive oil
• 1 KNORR Creamy Three Cheeses Sauce
• 4 Large eggs
• 2 Spring onions, chopped
• Green olives to garnish

Instructions

1. In a bowl whisk together the eggs and KNORR Three Cheese Packet Sauce.
2. In a non-stick frying pan heat oil.
3. Add the potato and onion and fry together.
4. When the potato starts to brown a little on the edges add the eggs and spring onion.
5. Make sure the potato and onions are completely covered by the eggs.
6. Fry on a low heat until the egg starts to set.
7. Place a large plate over the pan and flip the omelette on to the plate.
8. Slide the omelette back into the pan to cook the other side.
9. Keep shaking the pan gently so that the omelette does not stick to the pan.
10. Once the egg is firm around the edges and soft in the middle, turn off the heat and slide the omelette on to a serving plate.
11. Let the tortilla rest for about 5-10 minutes before serving.
12. Cut into wedges and serve garnished with green olives.

Citrus & Herb Couscous Salad

This recipe from dietitian Cheryl Meyer makes a generous amount. Serve as a side dish (great for braais) or divide it up and add a fist-sized portion of lean protein e.g. grilled chicken breast, chickpeas or shrimp per serving for packed lunches.


Ingredients:

250g couscous
125ml vegetable stock
125ml orange juice
1 small punnet baby tomatoes
1 packet olives
2 -3 sticks of celery
½ cucumber
1 yellow pepper
2 cubes reduced-fat feta cheese
2 handfuls raw cashew nuts
1 handful parsley
1 handful basil

Method:

Combine the vegetable stock and orange juice and warm in the microwave (just a minute or so).

 
Pour the hot liquid over the couscous and cover. Allow the couscous to steam and soak up the liquid for approximately 5 minutes, then flake it through with a fork.
 
While the couscous is absorbing the liquid, remove the olive pips and chop. Finely chop the tomatoes, celery, cucumber, and yellow pepper. Then finely chop the cashew nuts and cube the feta cheese.
 
Combine all the ingredients and serve.
Enjoy!

Acapulco Tuna Salad

Makes 4 servings



Ingredients

2 6-oz cans tuna, very low sodium
2 tbsp low-fat mayonnaise or regular mayonnaise made with olive oil
1 medium tomato, diced
1/2 small sweet onion, diced very finely
1 jalapeño, diced, seeds and spines removed
1 tbsp lime juice



Directions

Drain the water from the tuna and mix all the ingredients in a medium bowl.

DR. OZ DETOX BERRIES & GREENS SMOOTHIE

Get started with Dr. Oz’s 3 Day Detox Plan with his easy Berries & Greens Breakfast Smoothie. We love how in this smoothie recipe Dr. Oz combines high antioxidant berries, with a lightly flavored green (spinach!), non dairy coconut milk, and a tasty and satiating tablespoon of coconut oil. The plant based protein powder addition keeps this breakfast smoothie vegetarian/vegan while adding much needed protein to help keep you full until lunch, as well as essential building blocks for muscle repair if you are exercising/weight lifting in addition to your detox. Of course, we recommend a high powered blender to quickly and easily break down fruit & vegetable cell walls for maximum absorption in the body and for the smoothest of smoothies, however we also offer tips on making this green smoothie in a regular blender. :)

Author: Dr. Oz

Recipe type: Detox Smoothie

Ingredients

• 2 cups coconut milk (or other non dairy milk/substitute)
• 1 cup fresh or frozen berries (blueberries, raspberries, etc.)
• 1-2 cups of spinach
• 1 Tbsp coconut oil
• 2 Tbsp plant-based protein powder
• 2 cups Ice (less if using frozen fruit)

Instructions

1. Place all ingredients in the jar in order listed
2. Blendtec: Press the SMOOTHIE Button
3. Vitamix: Select VARIABLE, speed #1. Turn on machine and quickly increase speed to #10; then to HIGH. Run for 45 seconds or until smooth.

 

 

HEALTH BENEFITS & FUN FACTS

Studies have show that intake of coconut oil can help our bodies mount resistance to both viruses and bacteria that can cause illness. Even more, it also can help to fight off yeast, fungus, and candida. Coconut oil can also positively affect our hormones for thyroid and blood sugar control. People who take coconut oil also tend to have improvements in how they handle blood sugar, for coconut can help improve insulin use within the body. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It increases digestion and helps to absorb fat-soluble vitamins. (Source: Dr Oz)

Anti-inflammatory Pain Relief Smoothie