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BELLY BLAST - Healthy Recipes


WHAT COUNTS AS A SERVING


BREAD, CEREAL, RICE AND PASTA & STARCHY VEGETABLES GROUP:

1 SLICE OF BREAD, ½ BAGEL OR ENGLISH MUFFIN

ABOUT 1 CUP READY-TO-EAT CEREAL

½ CUP COOKED CEREAL, RICE OR PASTA

½ CUP CORN, MASHED & SWEET POTATOES, LEGUMES & SQUASH

1 SMALL POTATO


VEGETABLE GROUP:

1-CUP RAW LEAFY VEGETABLES

½ CUP COOKED OR RAW VEGETABLES

¾ CUP VEGETABLE JUICE


FRUIT GROUP:

1 MEDIUM PIECE OF FRUIT

½ CUP CHOPPED, COOKED, OR CANNED FRUIT

1-CUP MELON OR BERRIES

¾ CUP JUICE


MILK, YOGURT, CHEESE GROUP (DAIRY):

8 oz. CUP OF MILK OR YOGURT

1 ½ oz. (1” CUBE) CHEESE

2 oz. (2-3 SLICES) PROCESSED CHEESE

½ CUP COTTAGE CHEESE


MEAT, POULTRY, FISH, DRY BEANS, EGGS & NUTS GROUP:

2-3 oz. COOKED LEAN MEAT, POULTRY OR FISH

½ CUP COOKED BEANS, TOFU (1 OUNCE)

2 EGGS OR ½ EGG BEATERS (3 OUNCES)

SOYBURGER (3 OUNCES)

2 TABLESPOONS PEANUT BUTTER (1 OUNCE)

1-2 OZ. OF NUTS

PROTEIN SHAKE (2 OUNCES – 1 SERVING)

*FATS, SWEETS & OILS…USE SPARINGLY (Add Flaxseed Oil to your shakes)


PORTION SIZES REFERENCES:

FIST… 1 CUP OR 1 MEDUIM WHOLE FRUIT

THUMB… 1 OZ. OF MEAT OR CHEESE

THUMB TIP… 1 TABLESPOON

FINGER TIP… 1 TEASPOON

CUPPED HAND…1-2 OZ. OF NUTS OR PRETZELS

PALM (NO FINGERS)…3 OUNCES OF MEAT, FISH OR POULTRY



Green Smoothie Recipe

Tip: put in liquid first, then fruit and then the greens. The amount of water will depend on whether you like it thick or not.

1. 1 cup of water, 1 cup of strawberries, 1 banana, and 1-2 cups of spinach

2. 1 cup of water, 1 cup of mango, 1 frozen banana, and 1-2 cups of spinach

3. 1 cup of water, 1 cup of tropical fruit blend (freeze section) and 1-2 cups of spinach

4. 1 cup of water, ½ cup of blueberries, ½ banana, and 1-2 cups of kale

5. 1 cup water, 1 cup of green grapes, 1 orange, ½ Bartlett pear, ½ banana, and 1 cup of kale



Chicken Breast Recipes



MARINATED GRILLED CHICKEN BREASTS

Ingredients

4 chicken breasts

1/2 c. lemon juice

3 cloves garlic, crushed

2 tsp. olive oil

2 tsp. pepper

2 tsp. tarragon

1 tsp. thyme

3/4 tsp. salt

Directions:

Place the chicken breasts in large bowl. Combine the remaining ingredients and pour over chicken. Turn the breasts so they are coated with the seasoning mixture. Refrigerate the chicken in its marinade at least 1 hour, turning it occasionally. The marinade may be prepared ahead of time.

Preheat the oven broiler. Place the chicken breasts skin side down in baking dish. Place dish 3 to 4 inches below the broiler. Broil 15 to 18 minutes on each side, basting occasionally with marinade.



CURRIED BAKED CHICKEN BREAST

Ingredients

150 grams chicken meat, cut into strips

2 tbs. Chili powder

1 tbs. Sea salt

4 tbs. Curry paste

1 tbs. Olive oil

Directions:

Clean the chicken, drain and pat dry. Cut into long, thin strips so that it cooks easily. Season the chicken with the salt and chili powder. Rub the curry paste all over the chicken. Place the chicken strips onto a tray covered by foil. Drizzle it with some olive oil and bake in the oven at 200 degrees for 10 minutes. Then turn over and bake for another 10 minutes.

Tip: To test if it is done, just pick a larger piece and nudge the center with a fork. If it is all white inside with clear juices, it is done. If there’s still a hint of pink, then pop it back into the oven and bake for a few more minutes. Just be careful you don’t over-cook it or it will tough and dry.



SPICED CHICKEN BREAST with BROWN RICE and VEGETABLES

Ingredients

2 boneless, skinless chicken breasts

1 tsp. cumin

1 tsp. sea salt

¼ tsp. pepper

1 tsp. chili powder

1 tsp. garlic powder

1 tsp. onion powder

1 tsp. achiote (optional)

2 tbs. olive oil

1 cup brown rice

1 cup cooked pinto beans

½ red onion, sliced into thick slices (for grilling)

2 poblano peppers, cut in half with seeds and innards ripped out

cilantro

¼ avocado slices

Directions:

Season the chicken breasts with the sea salt, pepper, cumin, chili powder, garlic powder, onion powder, and achiote. Drizzle some olive oil all over the chicken and rub the oil and spices in. Heat the grill or grill pan to about medium. Cook the chicken until juices run clear. Set aside. Drizzle the onion slices and poblanos with some olive oil. Grill these until they're nicely marked; remove and set aside. On a chopping board, chop the onion and poblanos roughly into medium sized pieces. Stir these and the warmed pinto beans into the rice along with some sea salt and pepper. Dish the rice onto a platter or individual plates. Finish off by added avocado slices.



CHICKEN MARSALA CROCKPOT RECIPE

Ingredients

4 boneless, skinless chicken breasts

1/2 tsp. sea salt

1/2 tsp. pepper

1 tbs. olive oil

1/4 cup of flour

1/4 cup Chopped parsley

1/2 cup Marsala wine

1/2 cup sliced mushrooms

Directions:

Mix most of the flour with the sea salt and pepper and cover the chicken breast in this mixture. In a skillet brown the chicken breast on both sides and place in the Crockpot. Add the wine and mushrooms to the skillet and let heat for about 10 minutes, while tossing and stirring. Sprinkle the left over flour onto the chicken breast and pour the sauce over. Allow cooking on low for 6 hours. Use the parsley to garnish the finished chicken Marsala.



MEXICAN CHICKEN SKEWERS with GUACAMOLE

Ingredients

3 tbs. olive oil

1 garlic clove, crushed

1 tsp. ground cumin

1/2 tsp. cayenne pepper

4 chicken skewers and 4 bamboo skewers or 3 skinless chicken breasts, cut into cubes and 8 bamboo skewers

1 small red pepper and 1 small green pepper, deseeded and cut into bite-size pieces

1 small to medium onion, cut into 8 wedges

Small tub guacamole, to serve

Directions:

Put the oil, garlic and spices into a bowl and mix well. Take the chicken pieces off the skewers and add to the marinade, mix and leave to marinate at room temperature for 30 minutes.

Meanwhile, soak 8 bamboo or wooden skewers in cold water for the same time.

Thread the chicken, peppers and onion alternately onto the skewers. Brush any remaining marinade onto the peppers and onion pieces. Put on a cooking grate and cook directly over a medium heat source for 10-12 minutes, turning halfway. Serve with guacamole.



Vegetable Dish Recipes



EASY BALSAMIC ROASTED BRUSSEL SPROUTS

Ingredients

2- 3 cups Brussels sprouts, sliced in half

Dash sea salt and pepper, to taste

3 tbs. Balsamic vinegar

3 tbs. Olive oil

Directions:

Pre-heat oven to 375 degrees. Whisk together the vinegar, salt and pepper together in a small bowl. Slowly incorporate the olive oil until a dressing is formed.

Place the brussels sprouts in a single layer on a baking sheet. Drizzle the oil and vinegar over the sprouts and gently toss to coat. Bake for 25 minutes, turning once. Sprouts are done when they are lightly browned.



LEMON-GARLIC GREEN BEANS

Ingredients

2 garlic cloves, minced

2 tsp. olive oil

1 pound green beans, trimmed and cut into 2 inch pieces

1 tbs. lemon juice

1/4 tsp. coarsely ground pepper1/8 teaspoon salt

Directions:

In a large nonstick skillet coated with nonstick cooking spray, cook the garlic in oil over medium heat for 30 seconds. Add the beans; cook and stir for 10-13 minutes or until crisp-tender. Stir in the lemon juice, pepper and salt.



SUMMER TOMATO SALAD

Ingredients

1-pint cherry tomatoes, halved

1-pint yellow pear tomatoes, halved