The Flat Belly Diet - SASSY WATER

2 liters water (8.5 cups)
1 teaspoon freshly grated ginger root
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 mint leaves
combine all ingredients in a large pitcher, chill in the refrigerator, and let the flavor blend ovenight

* drink one entire recipe of this, per day, during The Four-Day Anti-Bloat Phase of
The Flat Belly Diet

The Flat Belly Diet - DINNER

California Turkey Salad = 408 calories
2c. mixed baby greens (15)
2T. light Balsamic Vinaigrette (45)
3oz. browned ground turkey (130)
2T. crumbled gorgonzola (50)
2T. walnuts (82)
1 small pear (86)

Chicken Caprese = 421
2oz. grilled chicken breast (60)
1/2 c. steamed rice (150)
- serve with salad-
1 plum tomatoe, sliced (12)
1oz Polly-O part-skim Mozzarella (70)
2 fresh basil leaves (0)
1 T. EVOO (124)
1T. balsamic vinegar (5)
cracked black pepper

Grilled Chicken Salad = 385
2c. mixed baby greens (15)
2T. balsamic vinegar (10)
1T. EVOO (119)
3oz. organic grilled chicken breast (30)
1/2 c. broccoli (20)
3/4c. shredded carrots (38)
1/4c. sliced red onion (23)
3/4 c. Cascadian Farm Organic Sweet Corn, thawed (70)
pepper, to taste

Mexicali Salad = 374
2 c. mixed baby greens
1/2 c. Amy's Organic Refried Beans with Green Chiles
3/4 c. Sweet corn
1/4 c. sliced red onion
1/4c. salsa
1/4 c. avocado

Pepperoni Pizza = 374
1 flat Thomas Multigrain Pita (140)
1 T. evoo (brushed on one side of pita)
1/4c. Newman's Own Marinara Pasta Sauce (30)
13 slices LightLife Smart Deli Pepperoni (40)
2T. Shredded Italian Cheese blend (45)
- warm under broiler

Pineapple Ham Pizza - 429 

1 flat Thomas Multigrain Pita (140)
1 T. evoo (brushed on one side of pita)
1/4c. Newman's Own Marinara Pasta Sauce (30)
1/4 c. drained pineapple bits
1/4 c. red bell peppers, chopped
2oz. uncured BlackForest Ham, chopped (50)
2T. crumbled gorgonzola
- warm under broiler

Pork with Szechuan Vegetables = 399
2c Cascadian Farm Organic Chinese Stir-Fry Vegetables (50)
1T. EVOO
Ground Szechuan Peppercorns
3oz pork tenderloin, sliced (115)
1/2 c brown rice (110)

Ricotta Calzone = 399 calories
1/4 c. nonfat ricotta cheese (50)
2 sundried tomatoes jarred in evoo, diced (20)
1T. evoo
1 tsp. minced garlic
4 fresh basil leaves, sliced
- stuff all of this into-
1 Thomas Multigrain Pita (140)
- warm under broiler until pita is golden and cheeses are bubbly
- serve with 1/2 c. Newman's Own Marinara Pasta Sauce (60) for dipping.

Salmon Steak Almondine = 384
4oz. grilled wild Alaskan salmon (215)
1 1/2 c. green beans, steamed
pepper
2T. sliced almonds

Turkey Quesadilla = 346
1 Laughing Cow Light Garlic & Herb Wedge (35), spread on
1 Thomas Whole Wheat Sahara warp (170)
2oz. Applegate Farms Antibiotic-free Honey Maple Turkey (50)
1/3 c. spinach leaves
2T. crumbed feta (40)
10 sliced large black olives
- fold over and heat on a nonstick pan over medium heat

Turkey Tacos = 424
1/4c. chopped red bell pepper, sauted
2T. sliced red onion, sauted
in 1 T. EVOO
3oz. ground turkey (130), browned
    spread evenly among:
3 6inch corn tortillas (135)
    top with:
2 T. chopped green onions
1/4c. shredded carrots

Wild Salmon Cashew Salad = 201
2 c. mixed baby greens (20)
1T. Dressing (45)
2oz. TJs canned wild Alaskan salmon (60)
2T. cashews (85)
2T. Red Onion (11)
1/2 Clementine (25)

The Flat Belly Diet - LUNCH

Crunchy Tuna Melt = 360 calories
1 slice Ezekiel 4:9 Sesame Sprouted Bread (80)
3oz. chunk light water-packed tuna (120)
2T. sunflower seeds (90)
1 slice provolone cheese (70)
- place under broiler to melt

Dijon Turkey Wrap = 400 calories
1 Thomas Whole Wheat Sahara wrap (170)
1 T. organic dijon mustard (0)
2T. pumpkin seeds (148)
2oz. Applegate Farms Antibiotic-free Honey Maple Turkey (50)
1/4c. sliced red onion (23)
1/2 fresh plum tomato, sliced (6)
3 large romaine leaves (3)

Ham & Blue Cheese Salad = 384
2 cups mixed baby greens (15)
2 Tbsp. Annie's Natural Greek Goddess Dressing (90)
1/2 fresh plum tomato (6)
3 oz. Applegate Farms uncured Black Forest Ham, chopped (75)
2 Tbsp crumbled gorgonzola cheese (50)
2 Tbsp pumpkin seeds (148)

Mediterranean Wrap = 410
1 Thomas Whole Wheat Sahara Wrap (170)
2 Tbsp black olive tapenade (88)
2 oz turkey pastrami (60)
1/4 cup sliced red onion (23)
1/2 fresh plum tomato, sliced (6)
3 large romaine lettuce leaves (3)
1 cup red grapes, on the side (60)

Muffuletta Wrap = 409

1 Thomas Whole Wheat Sahara Wrap (170)
2 Tbsp black olive tapenade (88)
2 oz Applegate Farms Antibiotic-free Maple Turkey (50)
1 slice Applegate Farms provolone cheese (70)
1/4 cup sliced red onion (23)
1/4 cup chopped celery
3 large lettuce leaves (3)

Nicoise Salad = 360
2 cups baby greens (15)
2 Tbsp Annie's Naturals Organic Dijon Mustard (0)
1 cup skin-on red potatoes, cubed, boiled, and chilled (100)
10 large black olives, sliced (50)
1/2 cup chopped green beans (15)
1/4 cup chopped celery
1/2 cup grape tomatoes, halved (15)
4 oz. chunk light water-packed tuna (160)

Pesto Ham & Cheese Sandwich = 409
1 Thomas 100% Whole Wheat English Muffin (120)
1T. pesto sauce (80)
4oz. Applegate Farms uncured BlackForest ham (100)
1/2 fresh plum tomato, sliced (6)
3 large romaine leaves (3)
1 sliced provolone cheese (70)
1 c. grape tomatoes (30) or 3oz. baby carrots (30)

Picnic Lunch = 385
4 RyVita Dark Rye Crispbread crackers (140)
2 T. dijon mustard (0)
13 slices Lightlife Smart Deli Pepperoni (70)
10 large green olives (50)
1/2 c. baby carrots (25)
1/4 c. hummus (100)

Tuna Pita = 352
Half Thomas Multi-grain pita (70)
3oz. chunk light tuna in water (120)
2 diced sun-dried tomatoes jarred in EVOO (20)
2T. walnuts, chopped (82)
2T. crumbled feta cheese (60)

Turkey Cranberry Muffin = 357
1 Thomas 100% Whole Wheat English Muffin (120)
1 Laughing Cow Light Garlic & Herb Wedge (35)
3oz. Applegate Farms Honey Maple Turkey (75)
1T. dried cranberries (45)
2T. walnuts (82)

Waldorf Pita = 380
1 Thomas Multi-grain Pita (140)
2 wedges LaughingCow Light Swiss Original (70)
1/4c. chopped celery (5)
1 medium apple, sliced (80)
2T. walnuts, chopped (82)
3 large romaine leaves (3)

The Flat Belly Diet - BREAKFAST

Apple Almond Oatmeal =375 calories
1/2 c oatmeal
1 apple, sliced
apple pie spice
2T. almonds

Banana Pecan Oatmeal = 380 calories
1/2 c. oatmeal
1 c. sliced banana
cinnamon, nutmeg
2 T. pecans

Banana Split Oatmeal = 365 calories
1/2 c. oatmeal
1/4 c. strawberries (warmed in microwave)
1/4 c. sliced banana
1 T. semisweet chocolate chips
2 T. peanuts

Blueberry Nut Oatmeal = 395
1/2 c. oatmeal
1 c. frozen blueberries (warmed in microwave)
2 T. cashews

Breakfast Tacos = 369
4  6inch corn tortillas, warmed
4 egg whites, scrambled
1/2 c. spinach leaves
1/4 c. salsa
1/4 c. sliced avocado

Cherry Chocolate Waffle = 397
1 LifeStream Organic FlaxPlus frozen waffle
1 c. frozen pitted dark charries, thawed
nutmeg
1/4 c. semisweet chocolate chips

Dijon Egg Sandwich = 381
3 egg whites, scrambled
1/4c. red onion
1 T. dijon mustard
1 slice muenster cheese
1/2 fresh plum tomato, sliced
1/4c. spinach leaves
1/4 c. sliced avocado
1 Thomas Whole Wheat English Muffin

Muesli & Yogurt = 404
1 1/2 c. Kashi 7 Whole Grain Puffs
6oz fat free French Vanilla yogurt
2 T. almonds
1 c. red seedless grapes

Peachy Pecan Oatmeal = 375
3/4 c. oatmeal
1 c. peaches, sliced
nutmeg
2 T. pecans

Pecan Raisin Cereal = 373

1 1/2 c. Kashi 7 Whole Grain Puffs
1 c. skim milk
2T. pecans
3T. raisins

Vanilla Macadamia Parfait = 355

1 1/2 c. Kashi 7 Whole Grain Puffs
6oz. Fat Free French Vanilla yogurt
2T. macadamia nuts

Green Smoothies (broccoli, spinach, etc.)

Erika's Favorite Green Monster
2 cups fresh spinach leaves
1 ½ cup pineapple chunks, frozen
½ banana, frozen
½ cup plain yogurt
½ – 1 teaspoon cinnamon
¼ cup water or milk (omit for a thicker smoothie)
2 tablespoons ground flax-seed (optional)

Mango Broccoli Green Smoothie Recipe
1 to 2 cups of your liquid ( organic soy milk, organic almond milk, organic rice milk or organic low fat milk )
1/2 cup of your cream ( Organic natural yogurt )
2 to 3 cups of frozen fruit.
Crushed ice - if not using frozen fruits.
2 to 3 cups of Mangoes

1 Cup of broccoli crowns

Papaya Spinach Smoothie
1 stalk of celery
1/4 cup red pepper
2 cups baby spinach
1/2 cup papaya
1 tablespoon ground flax seed
1 cup almond milk
1/2 teaspoon vanilla
dash of nutmeg
1 packet of stevia
1 handful ice

Blueberry-Mango Smoothie

1 cup blueberries
1 mango
2 cups fresh baby spinach (or other leafy green)
1 whole carrot
1/2 – 1 cup water

Blueberry-Banana Smoothie
1 cup blueberries
1-2 whole bananas*
1 stalk celery
2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water

One-Serving Overnight Steel Cut Oats [2 recipes]

Makes 1 servings

1/4 cup steel cut oats
3/4 cup + 2 Tbsp water
Dash of salt
1/4 cup dehydrated apples (optional)
Fresh fruit (optional)

1. Combine water, steel-cut oats, salt and apples in Little Dipper Crock-Pot.
2. Plug in the Little Dipper and cook for about 7-9 hours.
3. Serve oatmeal with fresh fruit and milk, if desired.


Review:
Every time I make steel cut oats overnight they always stick to the sides of the slow cooker and get all crusty. I wondered if I made them in a smaller slow cooker if it would help. Cooking in my little dipper (which doesn't actually have a LOW or HIGH setting) seemed to work a bit better. I put them in about 11 pm and didn't end up turning of the cooker until 7:45 am. They were cooked nicely and less stuck to the sides of the slow cooker. I am also the only one in my house that likes steel-cut oats so making one serving worked well for me.


from 365 Days of Slow Cooking

---
yields 4 servings

Ingredients
1 cup steel cut oats
1 cup dried cranberries
1 cup dried figs
4 cups water
1/2 cup half-and-half

Directions1. In a slow cooker, combine all ingredients and set to low heat. Cover and let cook for 8 to 9 hours.
2. Stir and remove to serving bowls. This method works best if started before you go to bed. This way your oatmeal will be finished by morning.

* Try different variations with fruit, nuts, seeds, almond butter, different milks, honey, cinnamon, etc.

Sausage-crust Pizza [2 recipes]

Sausage Pizza recipe is ridiculously simple, thank you Heather Clark!

Ingredients:
- 1 lb sweet Italian turkey/chicken sausage
- Vegetable toppings (I use 1 sweet onion and 2 bell peppers, and a handful of kalamata olives)
- 4 to 8 oz no-salt-added tomato sauce (canned)
- Italian seasonings to taste (I use basil, oregano, thyme, salt, pepper, garlic powder, onion powder)
- 4 oz shredded part-skim mozzarella cheese
- grated Parmesan cheese to taste

1. Preheat oven to 400F. Remove sausage from casings. Spread into a 9-inch pie plate, using your hands. Bake 10 min or until sausage is firm. Carefully pour off any excess fat.


2. Combine canned tomato sauce and Italian seasonings in a small bowl. Spread over cooked sausage crust.

3. Spoon half of sliced veggies over sauce, sprinkle with the moz and parm. Top with remaining veggies.

4. Bake 8-10 min or until cheese is melted.

**Optional: The recipe says to saute your veggies first. I've never done this. But if you use mushrooms as a topping, it might be good idea, to develop their flavor.

That's it! Super easy 


 Oh, by the way, the recipe is adapted from "Incredibly Easy Gluten-Free Recipes."




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Low Carb Sausage Pizza Crust

2 pounds sausage
1 - 8oz can unsweetened tomato sauce
6 oz cheese
½ cup parmesan
½ Red onion, chopped fine
6 cloves garlic, chopped fine
3 tablespoons Italian herbs dry, ½ cup fresh
½ stick butter
salt and pepper

1. Press ground sausage into a deep cookie sheet, right to the edges and flat, but not too thin because it will shrink up as it bakes. Preheat oven to 350 degrees F.

2. Cover the top of the raw sausage with some salt and pepper and an even coating of the parmesan. Put into the preheated oven for 30 minutes or until edges are nice and brown.

3. In a frying pan on medium, melt the butter and add red onion and garlic. Add salt to sweat those bad boys for 5-6 minutes. Turn off the heat.

4. In a bowl mix the tomato sauce and cooked onions and garlic, add the basil, and mix. Allow to sit while sausage crust bakes. Flavors must meet each other and say howdy neighbor.

5. Spread sauce mixture on sausage crust, leaving the oven on. Add more parmesan and shredded cheese. Add all the toppings you want. Return to oven for 20 minutes or until it’s the way you like it. I likes bubbly and a little browned.

6. Allow to sit for 10 minutes before slicing. Stores and reheats awesomely!


I highly recommend green leafy veggies for toppings including spinach, green and red peppers, finely chopped kale or collards, broccoli and ham, chicken, onion, and hot sauce.




From the Rebel with a Spatula