Can't do gluten? No problem!
Sometimes the last kitchen appliance anyone wants to turn on is the oven. So when theFlat Belly Diet! Gluten-Free Cookbook hit bookstores in the summer of 2013, we decided to pull some seasonal recipes requiring just the grill and the blender (okay, in one case the oven is involved, but the Barbecue Chicken Pizza recipelooked too good to pass up).
If you're new to theFlat Belly Diet, here's the scoop: The Flat Belly Diet is based on a traditional Mediterranean diet—a diet that'sbeen proven to decrease the odds of heart disease, diabetes, and even some cancers—and every recipe features a healthy fat called MUFAs (monounsaturated fatty acids).The latest Flat Belly creation, theFlat Belly Diet! Gluten-Free Cookbook, takes this way of eating one step further with offering up 150 dishes safe for anyone who can't do gluten.
Ready for a sampling? Click through all 8 delicious recipes now!
We've also got TONS of great Flat Belly Diet recipes in our online Flat Belly Diet community!
Pomegranate-Peach Smoothie
PREP TIME: 10 minutes
TOTAL TIME: 10 minutes
Featured MUFA: Flaxseed oil
1 large peach, pitted and chopped
1⁄3 c pomegranate juice
2 Tbsp 0% plain Greek yogurt
1 Tbsp flaxseed oil
2 tsp honey
4 ice cubes
In a blender, combine the peach, pomegranate juice, yogurt, oil, honey, and ice cubes. Process until smooth. Pour into a tall glass and serve. Serves 1.
Tip:Pour your smoothie into a thermos and take it with you for a midmorning or afternoon snack. Shake well to recombine before drinking.
NUTRITION (per serving) 298 cal, 4 g pro, 43 g carb, 14 g fat, 1 g sat fat, 2 g fiber, 24 mg sodium
Open-Faces Spicy Salmon Sandwiches
PREP TIME: 15 minutes
TOTAL TIME: 15 minutes
FeaturedMUFA: Avocado
1 can (14.75 oz) pink salmon, drained
1⁄4 c gluten-free reduced-fat horseradish-Dijon mayonnaise
2 gluten-free multigrain bagels, split and toasted
1 c mixed baby greens
1 Hass avocado, peeled, pitted, and sliced
1⁄4 small hothouse (seedless) cucumber, thinly sliced
1⁄4 small red onion, thinly sliced
1. Combine the salmon and mayonnaise in a medium bowl, mashing with a fork untilwell mixed.
2. Place 4 bagel halves on a work surface. Top each half with one-fourth of the greens,salmon mixture, avocado, cucumber, and onion. Serves 4.
NUTRITION (per serving) 431 cal, 24 g pro, 42 g carb, 19 g fat, 3 g sat fat,5 g fiber, 768 mg sodium
Heirloom Tomato Salad with Lemon Aioli
PREP TIME: 15 minutes
TOTAL TIME: 15 minutes
FeaturedMUFA: Canola oil mayonnaise
1⁄4 c canola oil mayonnaise
1 Tbsp lemon juice
1⁄2 tsp grated lemon peel
1⁄2 tsp gluten-free
Dijon mustard
1 clove garlic, minced
2 medium heirloom tomatoes, thinly sliced
1⁄2 small red onion, cut into thin slivers
1⁄4 c basil leaves
2 tsp capers, rinsed and drained
1. Whisk together the mayonnaise, lemon juice, lemon peel, mustard, and garlic in a small bowl.
2. Arrange the tomato slices on 4 salad plates. Use the back of a spoon to spread equal portions of the aioli on the tomatoes. Scatter the onion over the aioli. Sprinkle with the basil and capers. Serves 4.
NUTRITION (per serving) 58 cal, 4 g fat, 0.5 g sat fat, 1 g pro, 5 g carb, 1 g fiber, 176 mg sodium
More from Prevention: 6 More Tasty Tomato Recipes
Grilled Pear Salad with Walnut and Pomegranate Vinaigrette
PREP TIME: 20 minutes
TOTAL TIME: 30 minutes
FeaturedMUFA: Walnuts
2 Bosc or Anjou pears, quartered and cored
2 Tbsp unsweetened pomegranate juice
1 Tbsp white wine vinegar
1 tsp olive oil
1 tsp honey
1 tsp gluten-free stone-ground mustard
1⁄4 tsp salt
1 bunch watercress, trimmed
1 head Belgian endive, cored and thinly sliced
1⁄2 c walnuts, toasted and chopped
4 Tbsp gluten-free crumbled blue or gorgonzola cheese
1. Coat a grill rack or nonstick grill pan with cooking spray and preheat to medium.
2. Lightly coat the pears with cooking spray. Place, cut side down, on the grill rack and grill until tender and well-marked, about 3 minutes on each side. Transfer the pears to a plate.
3. Whisk together the pomegranate juice, vinegar, oil, honey, mustard, and salt in a large bowl until blended. Add the watercress and endive and toss to coat evenly.
4. Divide the watercress mixture evenly among 4 plates. Top each with 2 pear wedges, 2 Tbsp of the walnuts, and 1 Tbsp of the cheese.Serves 4.
Tip:For the best flavor, be sure to use firm ripe pears. If the pears are not quite ripe, place them in a bowl with apples or bananas, and store at room temperature for a day or two; the ethylene given off by the fruit will help to speed up the ripening process.
NUTRITION (per serving) 206 cal, 5 g pro, 24 g carb, 12 g fat, 2.5 g sat fat,5 g fiber, 297 mg sodium
Minted Watermelon Salad with Avocado
PREP TIME: 15 minutes
TOTAL TIME: 15 minutes
FeaturedMUFA: Avocado
2 Tbsp lime juice
1 Tbsp olive oil
1⁄4 tsp salt
1 small seedless watermelon (about 4 pounds), cut into 11⁄2" chunks
1 Hass avocado, peeled, pitted, and chopped
1⁄2 small red onion, thinly sliced
3 Tbsp chopped fresh mint
In a large bowl, whisk together the lime juice, oil, and salt. Add the watermelon, avocado, onion, and mint, and toss gently to mix.Serve it chilled for the best flavor.Serves 4.
NUTRITION (per serving) 204 cal, 3 g pro, 32 g carb, 9 g fat, 1 g sat fat,4 g fiber, 154 mg sodium
Shish Kebabs with Lemon-Tahini Sauce
PREP TIME: 15 minutes
TOTAL TIME: 25 minutes
FeaturedMUFA: Tahini
3 Tbsp lemon juice, divided
2 tsp olive oil, divided
2 cloves garlic, minced
1⁄2 tsp dried oregano
1 pound pork loin, cut into 1" pieces
2 small zucchini, cut crosswise into 1" pieces
1 red bell pepper, cut into 1" pieces
1⁄2 red onion, quartered
1⁄4 c tahini
1⁄4 c water
1. Combine 2 Tbsp of the lemon juice, 1 tsp of the oil, the garlic, and oregano in a large bowl until blended. Add the pork, tossing to coat.
2. Alternately thread the pork, zucchini, bell pepper, and onion on four 10" skewers.
3. Coat a grill rack or grill pan with cooking spray and preheat it to medium. Grill the skewers for 8 minutes, turning once, or until the pork is well marked and the vegetables are tender.
4. Meanwhile, in a small bowl, combine the tahini, water, and the remaining 1 Tbsp lemon juice and 1 tsp oil until blended. Drizzle each kebab with one-fourth of the sauce.Serves 4.
Tip:Store unused tahini in an airtight container in the refrigerator for up to 3 months.
NUTRITION (per serving) 305 cal, 27 g pro, 10 g carb, 18 g fat, 4 g sat fat, 3 g fiber, 71 mg sodium
Barbecue Chicken Pizzas
PREP TIME: 10 minutes
TOTAL TIME: 20 minutes
FeaturedMUFA: Olive oil
2 gluten-free tortillas (8" diameter)
2 Tbsp olive oil
2 Tbsp gluten-free barbecue sauce
1⁄4 c shredded reduced-fat pepper Jack cheese
4 oz cooked thinly sliced chicken breast
2 scallions, thinly sliced
1. Preheat the oven to 400°F.
2. Place the tortillas on a baking sheet. Brush each tortilla with 1 Tbsp of the oil. Top each with half of the barbecue sauce, cheese, chicken, and onion.
3. Bake for 7minutes, or until the toppings are hot and the cheese is melted. To serve, cut each pizza into 4 wedges.Serves 2.
NUTRITION (per serving) 357 cal, 21 g pro, 25 g carb, 20 g fat, 3.5 g sat fat, 6 g fiber, 383 mg sodium
Ginger-Blueberry Parfait
PREP TIME: 15 minutes
TOTAL TIME: 15 minutes
FeaturedMUFA: Avocado
1 c blueberries
1 tsp grated peeled fresh ginger
4 Tbsp maple syrup, divided
1 Hass avocado, peeled, pitted, and chopped
1 c part-skim ricotta cheese
4 sprigs fresh mint
1. Combine the blueberries, ginger, and 1 Tbsp of the maple syrup in a small bowl until well mixed. Let stand for 5 minutes.
2. Meanwhile, in a food processor, combine the avocado, ricotta, and the remaining 3 Tbsp maple syrup. Puree the mixture.
3. Alternately layer the blueberry mixture with the ricotta mixture in 4 parfait glasses or dessert dishes, ending with the berries. Garnish with the mint sprigs.Serves 4.
Tip:Blueberries provide more antioxidants than any other fresh fruit. Plus, they’re grown with far fewer pesticides than many other crops.
NUTRITION (per serving) 217 cal, 8 g pro, 25 g carb, 10 g fat, 4 g sat fat,3 g fiber, 83 mg sodium
More from Prevention: Family-Friendly Flat Belly Meals
Melissa Roberson
Melissa Roberson is an editor at Prevention.com and co-author of The New York Times bestseller, The Biggest Loser 30-Day Jump Start.
