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Vaccariello Liz - Flat Belly Diet! Cookbook: 200 New MUFA Recipes

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Vaccariello Liz Flat Belly Diet! Cookbook: 200 New MUFA Recipes

Flat Belly Diet! Cookbook: 200 New MUFA Recipes: summary, description and annotation

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Belly fat is not only unsightly, its deadly; it has been linked to a long list of adverse health conditions, including heart disease, diabetes, and breast cancer. Preventions Flat Belly Diet, a revolutionary plan thats already helped more than one million people lose weight around their middles, may help target dangerous belly fat with monounsaturated fats (better known as MUFAs)found in delicious foods like nuts and seeds, vegetable oils, olives, avocados, and dark chocolate.
The food...tastes so good, and theres so much of it!
On the Flat Belly Diet, its important to enjoy these foods, in the right amounts, with every meal. The Flat Belly Diet! Cookbook - by Liz Vaccariello with Cynthia Sass, MPH, RD - makes that easy. All of the recipes were carefully developed to make sure every meal includes just the right amount of MUFAs and meets the plans 400-calorie guideline, so readers can mix and match meals to suit their taste. And theres no need to count calories. All the work has already been done!
I had to get over all those years of denying myself.... Im so excited by this diet.
Packed with 200 dishes that feature these scrumptious fat-fighting MUFA-rich foods, as well as more than 50 lush photographs, this book gives readers plenty to whet their appetites:
-Great-to-wake-up-to dishes like Banana Pancakes with Walnut Honey and Eggs Florentine with Sun-Dried Tomato Pesto
-International favorites like Thai Corn and Crab Soup and Caribbean Chicken Salad
-Cozy comfort food like Spaghetti with Roasted Cauliflower and Olives and Turkey Meat Loaf with Walnuts and Sage
-Quick, satisfying snacks like Tex-Mex Snack Mix, Peanut Butter Spirals, and Nutty Chicken Nuggets
-Sweet treats like Super-Rich Chocolate Cake with Maple Frosting and Peach and Blueberry Tart with Pecan Crust

Vaccariello Liz: author's other books


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IF IT DOESNT LOOK GOOD, YOURE NOT GONNA WANT TO EAT IT. In that spirit I begin by thanking the artists: The Flat Belly Diet!Cookbooks simple navigation, sophisticated design, and luscious photography are the work and vision of Prevention creative director Jill Armus. I bow to your brilliance and am swept away by your enthusiasm for this book and the diet upon which its based. And while were at it? Huge hugs to Prevention photo director Helen Cannavale, who brought together the amazingly talented team that produced the images for this book: Marcus Nilsson, photographer; Stephana Bottom, food stylist; and Pamela Duncan Silver, prop stylist.

Very special thanks to Andrea au Levitt and Leah McLaughlin, the stewards of all things Flat Belly Diet. To Gregg Michaelson, Karen Rinaldi, Michael Bruno, David Kang, Janine Slaughter, and Jim Berra for their vision, enthusiasm, and support. And to Karen Mazzotta, who is tireless in her mission to spread the word.

Id also like to extend my gratitude once again to the original members of our initial test panel, which was conducted in the summer of 2007. They first opened my eyes to how special the Flat Belly Diet really was. Thank you Mary Aquilar, Syndi Becker, Katherine Brechner, Donna Christiano, Evelyn Gomer, Diane Kastareck, Patty Lloyd, Kevin Martin, Nichole Michl, Colleen ONeill-Groves, Julie Plavsic, and particularly Mary Anne Speshok, who is down 55 pounds and counting!

Thank you as always to the dedicated Prevention books team, including Shea Zukowski, Chris Krogermeier, Carol Angstadt, Hope Clarke, Wendy Gable, Elizabeth Krenos, Keith Biery, Donna Bellis, and Marc Sirinsky. To Katie Kackenmeister, Stephanie Breakstone, and Miriam Backesone of the most organized and efficient writers weve ever knownwe offer a round of applause.

To our recipe development team, Anne Egan, David Bonom, Miriam Rubin, and Sharon Sanders. Your imaginations have taken our MUFA ingredients to new levels. And most special thanks to JoAnn Brader, director of Rodales test kitchen; her assistant, Stacy Petrovich; and Anita Hirsch, RD, who assisted with the menu plans and recipe analyses.

My unending gratitude to the Rodale family. For generations, through their magazines, books, and online properties, they have been committed to a special mission, that of giving people the tools and inspiration to live their whole lives. My most heartfelt thanks to Rodale CEO Steve Murphy, whose leadership means Rodale is the kind of company where creativity is nurtured and the highest standards are setand metdaily. It all starts with the edit, Steve!

Finally, Id like to thank my husband, Steve Vaccariello, and family (especially Olivia and Sophia Vaccariello and Martha Ludlow!) for putting up with even more late nights of writing and editing and, for this one, taste testing!!! Mom, the nutty quick bread is for you!

Day 1
BREAKFAST

Asparagus Frittata, page 78

Mango Surprise Smoothie, page 73, prepared without the avocado

LUNCH

Broccoli Cherry Tomato and Pesto Pasta Salad, page 129

5 whole wheat crackers

cup sliced pears, canned in natural juices

DINNER

Chicken Piccata, page 196

Bok Choy and Garlic Skillet, page 141

SNACK

1 medium apple cut into wedges and topped with 2 tablespoons natural peanut butter

4 cups light trans fat-free microwaved popcorn

NUTRITION FOR TOTAL DAY : 1,633 calories, 74 g protein, 182 g carbohydrate, 74 g fat, 12 g sat fat, 297 mg cholesterol, 1,413 mg sodium, 23 g fiber

Day 2
BREAKFAST

Granola Parfait, page 68

LUNCH

Chicken pasta salad made with cup cooked and chilled whole wheat penne tossed with 1 tablespoon Pesto sauce on page 122 or prepared pesto, 3 ounces chopped cooked chicken breast, 1 cup grape tomatoes, cup shredded carrots, and 2 tablespoons shredded Parmesan cheese

DINNER

Chickpea Curry with Cashews, page 158

cup cooked brown rice

1 cup steamed broccoli

SNACK

1 cup canned pineapple chunks in natural juice mixed into 1 cup nonfat cottage cheese and sprinkled with 2 tablespoons walnuts

NUTRITION FOR TOTAL DAY: 1,631 calories, 110 g protein, 196 g carbohydrate, 50 g fat, 9 g sat fat, 97 mg cholesterol, 859 mg sodium, 36 g fiber

Day 3
BREAKFAST

Huevos Rancheros, page 76

LUNCH

Sandwich made with 1 100% whole wheat English muffin, 1 tablespoon pesto sauce, 2 ounces organic natural turkey breast, 3 large Romaine leaves, and cup roasted red peppers

1 cup grape tomatoes

2 fresh pineapple rings

DINNER

Southwest Steak Salad, page 136

Fresh melon wedge

slice whole wheat bread

SNACK

Lemon smoothie prepared with 1 cup skim milk blended with 6 ounces nonfat lemon yogurt, 1 medium orange, sectioned, and a handful of ice. Stir in 1 tablespoon cold-pressed flaxseed oil before serving.

NUTRITION FOR TOTAL DAY : 1,566 calories, 85 g protein, 208 g carbohydrate, 50 g fat, 8 g sat fat, 300 mg cholesterol, 1,635 mg sodium, 37 g fiber

Day 4
BREAKFAST

Eggs Florentine with Sun-Dried Tomato Pesto, page 81

2 slices cooked turkey bacon

1 cup freshly squeezed 100% orange juice

LUNCH

Salad prepared with 2 cups mixed baby greens and topped with 2 tablespoons low-fat Asian dressing, cup shelled edamame, cup mandarin orange segments, and 2 tablespoons almonds

DINNER

Eggplant Rollatini, page 166

SNACK

Strawberry-chocolate sundae made with 1 cup sliced strawberries, cup semisweet chocolate chips, and cup nonfat ricotta cheese

NUTRITION FOR TOTAL DAY : 1,577 calories, 68 g protein, 180 g carbohydrate, 72 g fat, 19 g sat fat, 265 mg cholesterol, 1,693 mg sodium, 35 g fiber

Day 5
BREAKFAST

Banana Pancakes with Walnut Honey, page 84

LUNCH

1 cup cooked whole wheat spaghetti topped with 1 cup Marinara Sauce, page 167, and 6 store-bought veggie meatballs, microwaved

DINNER

Halibut Kebabs with Pepper Dressing, page 179

SNACK

Red Fruit Crumble, page 301

1 cup skim milk

NUTRITION FOR TOTAL DAY : 1,596 calories, 74 g protein, 207 g carbohydrate, 68 g fat, 8 g sat fat, 100 mg cholesterol, 1,683 mg sodium, 30 g fiber

Day 6
BREAKFAST

Granola, page 70

6 ounces fat-free vanilla yogurt

LUNCH

Half of a multigrain pita filled with 3 ounces chunk light tuna in water, 2 diced sun-dried tomatoes, 2 tablespoons chopped walnuts, and 2 tablespoons crumbled feta cheese

DINNER

Mongolian Beef Stir-Fry, page 236

SNACK

3 rye crispbread crackers spread with 2 tablespoons natural almond butter and topped with 1 medium sliced apple

NUTRITION FOR TOTAL DAY : 1,597 calories, 83 g protein, 171 g carbohydrate, 67 g fat, 13 g sat fat, 124 mg cholesterol, 1,661 mg sodium, 26 g fiber

Day 7
BREAKFAST

2 slices whole grain low-sodium Ezekiel sprouted bread, toasted, topped with cup nonfat ricotta cheese, 2 tablespoons walnuts

cup freshly squeezed 100% orange juice

LUNCH

Spicy Olive and Turkey Pita Sandwich, page 110

1 cup carrot and celery sticks

DINNER

Spanish Shrimp with Garlic Sauce, page 184

Cuban-Style Black Beans, page 156, prepared without the avocado

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