Daily Dish
Stocking the South Beach Diet Kitchen
Swimsuit season is finally here, so it's a fitting time to begin the weight-healthy South Beach Diet program. It's doctor-designed to help you boost your health while moving toward a healthy weight. The first step is to stock your kitchen with the essentials — some of these delicious foods you may already have on hand. If these foods aren't in your house already, it's time to head to the store and stock up! Here are the basics you'll need:
Eggs (or egg substitute if your doctor has recommended you reduce your egg consumption)
Fat-free or part-skim ricotta cheese
Tomato or vegetable juice cocktail
Low-fat or nonfat plain yogurt
Lean deli meats, chicken or turkey breasts, fish, shellfish, or soy-based meat substitutes without breading that contain six grams of fat or less per three-ounce serving
No-sugar-added fudge pops and sugar-free gelatin
Extra-virgin olive oil
Nuts (without any added sugars)
Salad greens and other veggies, like cucumbers, celery, broccoli, and artichokes (skip the carrots, corn, and other starchy veggies until you enter Phase 2)
Salad dressing that contains three grams of sugar or less per two-tablespoon serving
Reduced-fat cheese sticks that contain six grams of fat or less per ounce.
Splenda®
Trans fat-free margarine
Condiments without added sugars, such as salsa, lemon juice, hot sauce, and extracts
Beans (canned beans are really convenient!)
Having a steady supply of these foods will help you create many delicious Phase 1 meals and snacks. Best of luck on the Beach!
Friday, June 13, 2008
Sunday, June 8, 2008
SB recipe
Daily Dish
Vegetarian No-Pasta Lasagna
In the mood for Italian fare? SouthBeachDiet.com has delicious recipes for every Phase! Below is a delicious recipe — perfect for those in Phase 1. More than 1,000 others are available to members of SouthBeachDiet.com!
Vegetarian No-Pasta Lasagna (Phase 1)
Makes 4-6 servings
Ingredients
4 tablespoons extra-virgin olive oil
2 tablespoons garlic, chopped fine
2 tablespoons onion, chopped fine
2 (14.5-ounce) cans stewed tomatoes
2 tablespoons dried oregano
1 6-ounce can tomato paste
Salt and ground black pepper to taste
2 large eggplants
2 tablespoons dried thyme
1 large yellow squash, thinly sliced lengthwise (optional)
1 cup part-skim ricotta cheese
1 large egg
1/2 cup fresh-grated Parmesan cheese
2 cups (4 whole) roasted peppers
1/2 cup shredded part-skim mozzarella
1/4 cup fresh basil, shredded
2 cups spinach (optional)
Instructions
Preheat oven to 450°F. Heat 3 tablespoons of oil in skillet and cook garlic and onion until they become aromatic and begin to brown. Add stewed tomatoes and 1 tablespoon dried oregano. Once tomatoes begin to bubble, stir in tomato paste. Reduce heat to low, add salt and pepper to taste, cover, and let simmer lightly while you continue.
Slice eggplant lengthwise in 1/4-inch slices. Spread out eggplant on rimmed cookie sheets sprayed lightly with nonstick cooking spray. Salt the slices generously on both sides, sprinkle with thyme, and lightly brush (fingers are fine) with the remaining olive oil. Roast eggplant in oven until tender and slightly browned. If using yellow squash, also roast briefly until soft and pliable. Remove and let sit until cool enough to handle. Reduce oven to 375°F.
Meanwhile, stir together ricotta cheese, egg, remaining oregano, and 1/4 cup of Parmesan cheese. In a 12x9-inch baking dish, spread 1/4 cup of tomato sauce. Cover with 3 or 4 eggplant slices, then half of the roasted peppers, and then a third of the ricotta cheese mixture, followed by a third of the mozzarella. Sprinkle half the basil over cheeses, and then spinach and yellow squash (if using). Cover with more tomato sauce, eggplant, peppers, ricotta, mozzarella, and basil.
Top with remaining eggplant, tomato sauce, mozzarella, and any remaining Parmesan. Cover with foil and bake for about 15 minutes. Remove foil and bake for about 15 minutes more or until cheese is bubbly and beginning to brown. Remove and let cool for at least 5 minutes before serving.
Nutritional Information:
354 calories
12 g sugar
19 total fat (7 g sat)
67 mg cholesterol
35 g carbohydrate
17 g protein
4 g fiber
755 mg sodium
Vegetarian No-Pasta Lasagna
In the mood for Italian fare? SouthBeachDiet.com has delicious recipes for every Phase! Below is a delicious recipe — perfect for those in Phase 1. More than 1,000 others are available to members of SouthBeachDiet.com!
Vegetarian No-Pasta Lasagna (Phase 1)
Makes 4-6 servings
Ingredients
4 tablespoons extra-virgin olive oil
2 tablespoons garlic, chopped fine
2 tablespoons onion, chopped fine
2 (14.5-ounce) cans stewed tomatoes
2 tablespoons dried oregano
1 6-ounce can tomato paste
Salt and ground black pepper to taste
2 large eggplants
2 tablespoons dried thyme
1 large yellow squash, thinly sliced lengthwise (optional)
1 cup part-skim ricotta cheese
1 large egg
1/2 cup fresh-grated Parmesan cheese
2 cups (4 whole) roasted peppers
1/2 cup shredded part-skim mozzarella
1/4 cup fresh basil, shredded
2 cups spinach (optional)
Instructions
Preheat oven to 450°F. Heat 3 tablespoons of oil in skillet and cook garlic and onion until they become aromatic and begin to brown. Add stewed tomatoes and 1 tablespoon dried oregano. Once tomatoes begin to bubble, stir in tomato paste. Reduce heat to low, add salt and pepper to taste, cover, and let simmer lightly while you continue.
Slice eggplant lengthwise in 1/4-inch slices. Spread out eggplant on rimmed cookie sheets sprayed lightly with nonstick cooking spray. Salt the slices generously on both sides, sprinkle with thyme, and lightly brush (fingers are fine) with the remaining olive oil. Roast eggplant in oven until tender and slightly browned. If using yellow squash, also roast briefly until soft and pliable. Remove and let sit until cool enough to handle. Reduce oven to 375°F.
Meanwhile, stir together ricotta cheese, egg, remaining oregano, and 1/4 cup of Parmesan cheese. In a 12x9-inch baking dish, spread 1/4 cup of tomato sauce. Cover with 3 or 4 eggplant slices, then half of the roasted peppers, and then a third of the ricotta cheese mixture, followed by a third of the mozzarella. Sprinkle half the basil over cheeses, and then spinach and yellow squash (if using). Cover with more tomato sauce, eggplant, peppers, ricotta, mozzarella, and basil.
Top with remaining eggplant, tomato sauce, mozzarella, and any remaining Parmesan. Cover with foil and bake for about 15 minutes. Remove foil and bake for about 15 minutes more or until cheese is bubbly and beginning to brown. Remove and let cool for at least 5 minutes before serving.
Nutritional Information:
354 calories
12 g sugar
19 total fat (7 g sat)
67 mg cholesterol
35 g carbohydrate
17 g protein
4 g fiber
755 mg sodium
Thursday, June 5, 2008
Summer Vacation!
I will be gone all of June. I may not post until my return in July. I will be checking every now and then. My biggest hope is to come home with no extra weight.
5 weeks is a long time to be away and I am worried about staying on track with all the visiting we will be doing. See you in JUly.
Gail
5 weeks is a long time to be away and I am worried about staying on track with all the visiting we will be doing. See you in JUly.
Gail
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