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healthy recipes

Winter Vegetable Soup

Cream soup with dried crusts isolated on white, studio shot

image: © derkien / Fotolia

Soups are essentially comforting and really filling, and ideal for those who want to follow a balanced diet, yet, with the little pleasures offered by life. This recipe makes use of a lovely array vegetables and pulses, and wisely keeps all sort of dairy or animal protein out. The richness of spinach and kale ups the vitamin K quotient considerably, and just a bowl of this soup can actually fulfill most of your daily need of calcium, vitamin K and several other minerals.

Ingredients:

– ½ head of broccoli, chopped into large pieces
– 1 cup chopped butternut squash or pumpkin (canned pumpkin will work as well)
– 1 onion, sliced
– 1 cup cooked pinto or great northern beans (you can use 1 cup of canned beans as well)
– 1 cup chopped tomatoes (or you can use 1 can of diced tomatoes)
–… Continue reading



Zucchini Pasta with Shrimps and Cherry Tomato Dressing

Trofie con zucchini e gamberi

image: © Studio Gi / Fotolia

When the carb cravings hit, it is hard to resist. But part of our eating experience is in the visuals, and this mock-pasta made of thin strips of zucchini will be perfect for those who are looking for a healthy alternative to the fattening calorie laden pasta.

Zucchini has been long hailed as one of the best sources of potassium, and it is only about 33 calories every 100 gm. Sliced thinly, they can easily be dressed with something rich in Vitamin C and proteins. This recipe is a fantastic entrée dish and easily serves two to four people.

Ingredients:

  • 2 zucchinis
  • 12 prawns, shelled and deveined
  • 8 cherry tomatoes, halved
  • 1 teaspoon prepared mustard
  • 1 tablespoon white wine or sherry vinegar
  • 1 teaspoon olive oil
  • 1 tablespoon parsley leaves
  • Salt to taste
  • Black pepper powder to taste

Procedure:

Cook the prawns in a… Continue reading



Quinoa and Mushroom Stuffed Bell Peppers

Fotolia_45077261_Subscription_XXL_© Stephanie Frey - Fotolia.com

image: © Stephanie Frey / Fotolia

Peppers are not just rich in fibers, but they are also ridiculously low in calories, extremely rich in vitamin C and are tasty to the boots. This recipe uses a mixture of quinoa and mushrooms that are stuffed inside the peppers and then the peppers are baked. It is a superb vegetarian recipe and perfect for a light dinner or lunch.

  • Ingredients:
  • 4 shiitake mushrooms, chopped in small pieces
  • 1 cup quinoa
  • 1 cup water or vegetable stock (alternately you can add a vegetable stock cube to the cooking water)
  • 1 teaspoon dried thyme or marjoram
  • 1 teaspoon olive oil
  • 1 clove garlic (minced)
  • 2 teaspoon grated parmesan cheese
  • 2 bell peppers, washed, cut into half lengthwise and cored
  • Cooking spray (optional)
  • Salt to taste
  • Black pepper

Procedure:

Heat olive oil and add the garlic. Stir fry the garlic for a few seconds, and… Continue reading



Parmesan-Spice Salmon

grilled salmon and vegetables

image: © M.studio /Fotolia

Parmesan-Spice  Salmon

When cooked right, salmon is not just tasty, but it is also protein-rich, filled with Omega fatty acids, easy to digest, and filled with the goodness of phosphorus. Yet, how many of us turn away from it because it tastes bland and the generic recipes are so boring?

In this recipe which serves four people easily, we will cook it with some spices which will bring out the flavors of the fish perfectly. Serving it with a lovely garden salad of fresh vegetables will make this into a gorgeous meal which is filling, tasty, and yet perfectly balanced.

Ingredients:

  • 4 thick salmon fillets
  • 1 teaspoon parmesan cheese
  • 1 teaspoon lemon juice
  • 1 teaspoon fresh oregano
  • ½ teaspoon ground cayenne pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon black pepper powder
  • ½ teaspoon ground allspice
  • Salt to taste
  • 2 teaspoon olive oil (optional)
  • Fresh garden… Continue reading