Flat Belly Diet! Cookbook

Flat Belly Diet! Cookbook

by Liz Vaccariello, Cynthia Sass


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Flat Belly Diet! Cookbook by Liz Vaccariello, Cynthia Sass

Drawing on the latest findings from weight-loss science, Prevention, America’s most trusted healthy living magazine, created the breakthrough Flat Belly Diet! The diet that everyone is talking about, this is the only eating plan that integrates monounsaturated fatty acids (MUFAs) into every meal to help women banish those stubborn—and dangerous—extra pounds in the tummy region. This follow-up cookbook puts the eating plan into action, as readers learn how to cook for better health and a slimmer waist, while losing up to 15 pounds in 32 days.

In the Flat Belly Diet! Cookbook readers will find:

  • more than 200 great-tasting new recipes for foods they'll love—like Rigatoni with Meat Sauce, Walnut-Crusted Chicken Breasts, Mexican Stuffed Peppers, and Ginger Macadamia Nut Cheesecake
  • a 4-day jumpstart phase to keep them motivated with quick, noticeable results—losing up to 7 pounds and up to 5 inches from their waist in just 96 hours—with no exercise required
  • a totally flexible program (with mix-and-match meal plans) that allows readers to pick and choose the foods they like and eat them when they want to
Everyone knows that excess belly fat doesn’t just look bad—it’s bad for you. This cookbook gives readers fatblasting power to trim their tummies—and food so good they’ll want to eat this way for life.

Product Details

ISBN-13: 9780594783343
Publisher: Rodale Press, Inc.
Publication date: 08/18/2009
Pages: 368
Sales rank: 408,139
Product dimensions: 7.80(w) x 9.20(h) x 1.10(d)

About the Author

LIZ VACCARIELLO is the senior vice president and editor-in-chief of Prevention, the #1 healthy lifestyle brand and the ninth-largest magazine in the nation, with more than 11 million readers. She resides in New Jersey.

CYNTHIA SASS, MPH, RD, is Prevention’s nutrition director. With master’s degrees in nutrition science and public health, Sass has more than fifteen years of experience in helping women lose weight. She lives in New York City.


Banana Pancakes with Walnut Honey

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

1 1/3 cups Easy Pancake Mix*
1/4 teaspoon ground cinnamon
1 cup low-fat buttermilk
1/4 cup water
1 egg
1 tablespoon canola oil
1 teaspoon vanilla extract
1 large banana, halved lengthwise and cut into thin slices
1/2 cup fresh raspberries

1/2 cup walnuts, chopped
1/3 cup honey
1 tablespoon water

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 minutes longer or until lightly browned. Serve with the walnut honey and raspberries.

Number of Servings: 4 (3 pancakes each)

Total Time: 30

MUFA: Walnuts

Nutrition Per Serving
425 calories
10 g protein
67 g carbohydrates
15 g fat
2 g saturated fat
55 mg cholesterol
387 mg sodium
5 g fiber

MAKE IT A FLAT BELLY DIET MEAL A single serving of this recipe counts as a Flat Belly Diet meal without any add-ons!

*Easy Pancake Mix
If you like using store-bought, trans-free pancake mixes, by all means go ahead and add 2 tablespoons of nuts per serving to enjoy a Flat Belly Diet breakfast. But if you want to try something new, this handy make-ahead mix contains more fiber and can serve double duty for waffles and fruit crepes.

1 1/2 cups all-purpose flour
1 1/2 cups whole wheat pastry flour
6 tablespoons yellow cornmeal
6 tablespoons sugar
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt

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

Number of Servings: 12
Calories: 150.5
Monosaturated Fat (g): .1 Total Sugars (g): 6.3 Calories from Fat (kcal): 4.9
Cholesterol (mg):
Sugar Alcohol (g):
Calories from Sat Fat (g): .4
Sodium (mg): 325.3
Protein (g): 3.4
Total Fat (g): .5
Potassium (mg): 28
Vitamin A: (mg) 8.5
Carbohydrates (g): 32.4
Other Carbs (g): 14.4
Calcium (g): 70.3
Dietary Fiber (g): 2.2
Iron (mg): 1
Polyunsaturated Fat (g): .1
Soluble Fiber (g): .3

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