Sunday, October 21, 2012

How To Burn Off Belly Fat-Nutrition is the Foundation


On the market today, there seems to be a ton of weight loss gadgets, diet pills, potions, and diets one can choose from if they are seeking to how to burn off belly fat. The truth is, the key to losing weight and belly fat begins with being willing to make the lifestyle changes that are necessary to achieve goals.

After a firm mental resolve has been made, the next important step is to eat clean. In other words, eat the right kinds of foods that will give you energy increase your health, plus burn the fat you in all areas of the body and not just the belly. When you make the choice to do this, not only will the weight come off, but you also  will begin to feel better both physically and mentally.

Since we are talking about nutrition and clean eating, I thought I would share with you some healthy recipes to get started. I am one who loves to try new things all the time, so feel free to email me at anytime your favorite recipes! I could then post them so  my readers can get a chance to try them too.

Remember to also visit the weight loss resources below. You will especially want to check out the "Ultimate Body Applicator" which firms, tones, and tightens in as little as 45 minuets!


Train Hard and Expect Success!

Monique Hawkins
540-303-1683
  

Green Bean Casserole


INGREDIENTS
3 tablespoons  canola oil, divided
1   medium sweet onion, (half diced, half thinly sliced), divided
8 ounces  mushrooms, chopped
1 tablespoon  onion powder
1 1/4 teaspoons  salt , divided
1/2 teaspoon  dried thyme
1/2 teaspoon  freshly ground pepper
2/3 cup  all-purpose flour, divided
1 cup  low-fat milk
3 tablespoons  dry sherry, (see Ingredient Note)
1 pound  frozen French-cut green beans, (about 4 cups)
1/3 cup  reduced-fat sour cream
3 tablespoons  buttermilk powder, (see Ingredient Note)
1 teaspoon  paprika
1/2 teaspoon  garlic powder
DIRECTIONS
1. Preheat oven to 400 degrees F. Coat a 2 1/2-quart baking dish with cooking spray.
2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
3. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
4. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.
Tips:
Ingredient notes:
Don't use the high-sodium "cooking sherry" sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.
Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.
NUTRITION FACTS
Calories 212, Total Fat 10 g, Saturated Fat 2 g, Monounsaturated Fat 5 g, Cholesterol 10 mg, Sodium 533 mg, Carbohydrate 23 g, Fiber 3 g, Protein 7 g, Potassium 259 mg. Daily Values: Calcium 16%. Exchanges: Starch 0.5,Vegetable 1,Fat 2.
Percent Daily Values are based on a 2,000 calorie diet



Vegetable and Chickpea Curry

 Makes: 4 to 6 servings
Ingredients
3 cups cauliflower florets
1 15-ounce can chickpeas, rinsed and drained
1 cup loose-pack frozen cut green beans
1 cup sliced carrots
1/2 cup chopped onion
1 14-ounce can vegetable broth
2-3 teaspoons curry powder
1 14-ounce can light coconut milk
1/4 cup shredded fresh basil leaves
Cooked brown rice (optional)

Directions 
1. In a 3-1/2- or 4-quart slow cooker, combine cauliflower, chickpeas, green beans, carrots, and onion. Stir in broth and curry powder.
2. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours.
3. Stir in coconut milk and shredded basil leaves. Spoon rice, if using, into bowls, and ladle curry over the top.

Nutrition facts per serving219 calories, 8g protein, 32g carbohydrate, 7g fat (4g saturated), 9g fiber

 Savory Bean and Spinach Soup
Makes: 6 servings

Ingredients
3 14-ounce cans vegetable broth
1 15-ounce can tomato puree
1 15-ounce can small white beans or Great Northern beans, drained and rinsed
1/2 cup uncooked brown rice
1/2 cup finely chopped onion
1 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, chopped
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese

Directions 
1. In a 3-1/2- or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.

Nutrition facts per serving: 150 calories, 9g protein, 31g carbohydrate, 3g fat (1g saturated), 8g fiber



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