Banana fiber creates extra bulk in the stomach, allowing participants to feel full longer — and less hungry overall. The fiber acts like an internal accelerator that pulls some of the fat in the stomach through the digestive system before it can be absorbed. Increasing consumption of fruits and vegetables in general, and bananas in particular, can help support healthy, sustainable weight loss.
Slimmers can begin each day with two bananas and at least eight ounces of water. Follow with lunch and dinner recipes that combine lean chicken or fish with fresh fruits and vegetables, low-fat cheeses, wheat pasta, long-grain rice and salads. Boost your energy and improve their overall health while you lose weight.
LUNCH
Caribbean Black Bean and Fruit Salad
1 can (15 ounces) black beans, drained
2 tablespoons prepared salsa
1 tablespoon chopped fresh cilantro
1 tablespoon finely chopped red onion
1/2 teaspoon grated orange peel
1 tablespoon lime juice
1/4 teaspoon ground cumin
1 ounce feta cheese, crumbled (optional)
1 large Banana, sliced
1 Orange, peeled and sliced
Combine beans, salsa, cilantro, onion, orange peel, lime juice and cumin in large bowl. Spoon onto lettuce-lined platter. Sprinkle cheese on top of salad, if desired. Arrange banana and orange slices alongside of salad. Squeeze additional lime juice over bananas.
DINNER
Pineapple Salsa Chicken
6 boneless, skinless chicken breasts
2 cups chunked, fresh Pineapple* (May substitute 1 can (20 ounces) Pineapple chunks, drained)
1/4 cup Pineapple juice
1/2 cup finely chopped Red Bell Peppers
1/4 cup f chopped Green Bell Pepper
1 tablespoon chopped Green Onion
2 teaspoons chopped fresh cilantro or parsley
2 tablespoons chopped jalapeño chilies
Grill or broil chicken 5 to 10 minutes on each side or until chicken is no longer pink in the center. Combine pineapple chunks, juice, bell pepper, onions, cilantro and chilies in bowl. Serve salsa with grilled or broiled chicken.
.For more information on the Banana Diet go to www.dole.com/bananas or on Facebook at www.facebook.com/DOLEbananas.
