Healthy foods and recipes for any diet:
low fat, low carb, diabetic, heart support, Sonoma Diet, South Beach Diet, Banta Diet, Mediterranean - by best cuisines from around the world!

Thursday

How To Choose and Use Basil

Pick of the Week: Basil
From the
Zone Diet

Summer is here, and that means that soon there will be bushels of basil, cheap and plentiful in stores - why not add fresh basil to your favorite dishes and maximize their flavor? Here are some tips for buying and enjoying this versatile green:

  • Choose a bushy, dark-green bunch, avoiding leaves that have black spots, lacy-looking holes (caused by insects), or buds.
  • Basil perishes quickly in the fridge when stored damp, so immerse the ends in water, as if it were a bouquet of flowers, and store it upright on a fridge shelf instead. If you prefer to keep basil on the countertop, place it out of direct sunlight. Wash leaves thoroughly right before you plan to use them.
  • Ribbon-like strands of basil used as a garnish are called a chiffonade. To create: Cut off stems, then tightly roll the leaves, starting at the tip, all the way down to the stem end. With a small, sharp knife, start at one end of your roll and slice off ribbons, which will unfurl as you cut them. Discard the spines of the leaves.
  • Italian cooking often involves simply tossing roughly torn leaves into salads and sauces. You can also grip a basil bunch by the stems, positioning the leaves over the pot or dish, and then use scissors to create a rough chop.
Try fresh basil in this Zone-friendly Mediterranean classic:

Tomato-Mozzarella Salad

Ingredients
3 ounces skim-milk mozzarella cheese, shredded
1 teaspoon garlic, minced
1/4 teaspoon chili powder
2 cups tomatoes, sliced
1 teaspoon olive oil
1 tablespoon red wine vinegar
2 tablespoons fresh basil, chopped
5 cups romaine lettuce, chopped
1/4 cup chickpeas, rinsed and finely chopped
1 tablespoon fresh parsley, chopped

Dessert: 1 cup of blueberries or strawberries

Instructions
Place lettuce on a serving plate. In a medium bowl, combine chickpeas, parsley, oil, vinegar, basil, garlic, and chili powder. Alternate slices of tomato and shredded mozzarella on the lettuce bed. Pour chickpea dressing over tomatoes and serve. Eat fruit for dessert.

MEMBERS GET MORE! You'll find many more healthy living tips and ideas on Dr. Sears Zone Diet Advantage. Join Zone Diet Today!

Tuesday

Vegetable Frittata, 6 carb grams, 170 calories, saturated fat 3.5 g

Food & RecipesFrom ChangeOne Diet

This no-fuss Italian egg dish is baked in the pan, and there's no need to master omelet-flipping skills -- you put the filling on top. The recipe makes four portions, each of them about the same size as a two-egg omelet.

PREPARATION TIME: 10 minutes
COOKING TIME: 12 minutes
NUMBER OF SERVINGS: 4

INGREDIENTS:
4 ounces white mushrooms, cleaned, trimmed, and thinly sliced
1/3 cup sliced red onion
5 large eggs
4 large egg whites
1 teaspoon chopped fresh herbs (thyme, oregano, or basil)
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 small plum tomatoes, thinly sliced
8 tablespoons shredded part-skim mozzarella cheese

DIRECTIONS:
1. Heat broiler. Coat a 9- or 10-inch ovenproof nonstick skillet with vegetable cooking spray and heat over medium-high heat. Add mushrooms and onion; sauté until tender, about 5 minutes. Transfer to a plate. Wipe out skillet, coat again with cooking spray, and return to medium-high heat.

2. Meanwhile, whisk eggs, egg whites, herbs, salt, and pepper together in a medium bowl; pour into hot skillet. Cook, without stirring, until eggs begin to set, about 2 minutes, lifting up edge with a heatproof rubber spatula while tilting skillet and letting uncooked portion flow underneath.

3. Arrange tomato slices and sautéed vegetables in concentric circles on top. Continue cooking frittata until eggs are golden-brown on bottom and almost set on top, 2 to 3 minutes more.

4. Sprinkle mozzarella around edge of frittata. Transfer skillet to broiler and broil until cheese melts and begins to brown, about 2 minutes. Cut frittata into quarters. One serving equals one of the quarters.

Nutrition Per Serving:
Per serving: Calories 170, fat 9 g, saturated fat 3.5 g, cholesterol 273 mg, sodium 349 mg, carbohydrate 6 g, fiber 1 g, protein 16 g

Monday

Low Carb Tiramisu Recipe

Instant Almond Tiramisu Recipe

Fat Burning Index of this recipe is 2.58, which makes it an ‘all-you-can-eat‘ meal on the Fat Burning Index Diet
>> MORE

White Bean Salad Recipe

From Dr. Weil's My Optimum Health Plan: Your mind & body wellness center. Get your free health assessment now!

3 Serving

This is a very easy bean salad you can make the night before and take to work, or serve as a side dish.

Ingredients:
1 can white beans, like cannelini
1 tbsp red pepper, chopped fine
1 tbsp fresh parsley, chopped fine
1/4 cup tomato, diced
1 tbsp red onion, chopped fine
1 tsp extra-virgin olive oil
1 tbsp balsamic vinegar
1 tsp herb and spice blend

<> Instructions:
Drain the canned beans and rinse well in a strainer. Make sure you've drained all the rinse water. Combine the remaining ingredients in a bowl, whisking the oil and vinegar together first. Add the beans. Experiment with different types of canned beans and different chopped vegetables to add.

Nutritional Information:

Per serving:
240 calories
4 g total fat (1 g sat)
0 mg cholesterol
39 g carbohydrate
15 g protein
10 g fiber
100 mg sodium

Sunday

Blueberry Buckwheat Pancakes. South Beach Recipe

South Beach Diet - Start Losing Weight Today

Good for Phase 2 South Beach DietSouth Beach Diet

Makes 2 Servings (4 pancakes per serving)

Description
Tangy buttermilk adds extra rise to these cakey, fruit-filled pancakes, and buckwheat — high in iron and low in gluten — gives them a delicious toasted flavor. Top with sugar-free pancake syrup or low-fat or fat-free yogurt.

Prep time: 10 minutes
Start to finish: 5minutes

Ingredients
1/4 cup buckwheat flour
1/4 cup whole-grain pastry flour
1 teaspoon granular sugar substitute
1/2 teaspoon baking soda
1/2 cup 1 percent or fat-free buttermilk
1 large egg, lightly beaten
1/8 cup trans-fat-free margarine, melted
3/4 cup blueberries

Instructions
Heat oven to 200 F.

Combine buckwheat flour, pastry flour, sugar substitute, baking soda, and salt in a mixing bowl. Combine buttermilk, egg, and margarine in another mixing bowl. Add wet mixture to dry mixture and stir just until combined well, being careful not to overmix. Stir in blueberries.

Heat griddle over medium heat until hot enough to cause drops of water to scatter over the surface, about 3 minutes; lightly coat with cooking spray. Spoon batter onto griddle to form 3-inch rounds; cook until golden on both sides, 2 to 3 minutes per side. Transfer to a heatproof platter and place in the oven to keep warm until ready to serve.

Nutritional Information:
260 calories
13 g total fat (4 g sat)
27 g carbohydrate
9 g protein
4 g fiber
500 mg sodium

Saturday

Peanut Butter Chicken

by Norene Gilletz for DietWatchDietWatch

Ingredients

  • 3 pounds chicken pieces
  • 1/3 cup reduced-fat peanut butter
  • 1 T honey
  • 3 T lime juice
  • 2 T soy sauce
  • 1/2 tsp. ground cumin
  • 1/2 tsp. ground coriander
  • 1/4 tsp. hot pepper sauce

Method

Remove skin from chicken. Carefully trim off all the visible fat. Place chicken in a baking dish in a single layer. Mix remaining ingredients together and pour over chicken. Cover and let marinate in the refrigerator for at least 2 hours. Preheat oven to 375 degrees F.

Bake the chicken, covered, for 30 minutes. Turn chicken over, baste with the peanut butter sauce and bake another 25 minutes uncovered. Refrigerate overnight.
Discard any hardened fat that congeals on top of the sauce. Reheat and serve over brown rice.

Yield: 6 Servings
Nutrition Facts per Serving:
Calories 248; Fat 11.2 g; Saturated Fat 2.6 g; Cholesterol 72 mg; Sodium 464 mg; Carbohydrate 8 g; Dietary fiber 1 g; Protein 29 g. This recipe is 41% fat.


Norene Gilletz is a culinary expert and food consultant. She is the author of several best-selling cookbooks, including MealLeaniYUMM!: 800 Fast, Fabulous & Healthy RecipesThe Food Processor Bible. Norene is a Certified Culinary Professional with the International Association of Culinary Professionals, a member of Cuisine Canada and Women's Culinary Network (Toronto). and

Friday

Plums: ideas for making the most of this versatile, fiber-packed fruit

Pick of the Week: Plums

July is almost here, which means so is plum season. Like peaches, plums are firm enough to put on the grill and taste good paired with pork and chicken. Plums can also be tossed into green salads in the place of tomatoes. While you're at it, try releasing a little plum juice into your vinaigrette to infuse the salad greens with plum flavor.

When at your grocery store of farm stand, choose firm, blemish-free plums. The skins should range in color from yellow to deep purple. Here are more ideas for making the most of this juicy, versatile, fiber-packed fruit, plus common varieties to look for:

  • The Stanley plum is large, with dark blue skin and green-gold flesh. It's especially juicy and aromatic.
  • The Early Golden plum is small with reddish-gold skin. The fruit is sweeter than most plums.
  • Santa Rosa is the most common — a dark, red-purple plum with red flesh (sometimes tinged with gold). The fruit is especially firm, so try tossing a few slices into your stir-fry in place of a vegetable.

MEMBERS GET MORE! You'll find many more healthy living tips and ideas on Dr. Sears Zone Diet Advantage: Join Zone Diet Today!

Turkey Blue Cheese Spinach Burgers, Sun-Dried Tomato Dressing

From the Zone Diet

Ingredients
Dressing

8 sun-dried tomato halves packed in olive oil and drained (Mediterranean Organic brand preferred)
1 garlic clove
1⁄2 cup organic low-fat yogurt
1/3 cup plus 1 tablespoon Nayonnaise (soy-based sandwich spread)
1 tablespoon fresh lemon juice
1⁄4 teaspoon ground black pepper, or to taste
1⁄2 teaspoon ground rosemary

Salad
5 cups baby spinach, rinsed and dried
2 sweet yellow bell peppers, halved, seeded, and diced
3⁄4 cup minced red onion
1⁄4 cup drained capers

Burgers
1 pound plus 1⁄2 ounce ground turkey
4 ounces blue cheese, crumbled
4 green onions (scallions), minced
1⁄4 teaspoon ground black pepper

Dessert
6 cups cubed, seedless watermelon or 2 large slices watermelon (each 10 inches in diameter by 1-inch thick), halved

Instructions

  1. Preheat the broiler or grill.
  2. Mince the sun-dried tomatoes and garlic in a food processor. Add the remaining dressing ingredients and pulse to combine. Taste and add salt if desired. Scrape into a bowl, cover, and refrigerate.
  3. Layer the spinach, pepper, onion, and capers on 4 large dinner plates.
  4. Break the turkey into pieces and spread it on a meat-designated cutting board or platter. Sprinkle with the blue cheese, green onions, and pepper. Gently work the seasonings into the meat with your fingers. Form into 4 patties, being careful not to pack the meat too tightly or the burgers will be tough.
  5. Broil or grill the burgers 3 1⁄2 to 4 1⁄2 minutes per side, or until the juices run clear when pricked with a fork and meat is a uniform color throughout. Be careful not to overcook the meat or it will be dry. Serve the burgers with the salad and sun-dried tomato dressing, with watermelon for dessert.

MEMBERS GET MORE! You'll find hundreds of Zoned healthy living and holiday strategies on Dr. Sears Zone Diet Advantage. Sign up today!

Thursday

Mediterranean Flavors of Sonoma Diet Foods

A Burst of Mediterranean Flavor

From Sonoma Diet

The pungent flavors of the Mediterranean region are everywhere in North American cuisine, from the gourmet Italian restaurant in your town to the grocery store whose shelves are stocked with wonderful spices and seasonings. You don't have to look far — or spend any extra hours in the kitchen — to add these flavors to your own meals. Try the following seasonings in your salads, wraps, and grain dishes and add a little bit of Italy, Greece, Turkey, or Morocco to your day.

Anchovies: These little fish are preserved in brine and then packed in oil, intensifying their already piquant flavor. If you've never used them in your cooking before, don't be afraid to try. They'll give your tomato-based sauces a wonderful kick, and they're the ultimate salad topper. Just don't forget to rinse them first!

Capers: Not a vegetable per se, the buds of the caper plant are used as a seasoning or garnish in everything from chicken piccata to smoked salmon. They're usually cured in salt, which helps give them their wonderful flavor. You can buy them by the jar to toss into your salads — and they're a great match for fish.

Olives: Mediterranean classics, olives and the oil made from them have been used since ancient times. Olives are bitter right off the vine, so they're cured or fermented to bring out their flavor. As you know, olive oil is essential to The Sonoma Diet and one of our 10 Power Foods, but the fruit itself can be the perfect accompaniment to your chicken and fish dishes, not to mention your salads.

If you're not quite ready to experiment with these foods on your own, The Sonoma Diet offers a few recipes to get you started. Try anchovies in our Salad Niçoise With Tuna. For olives, try Sautéed Broccoli, Roasted Peppers, and Goat Cheese, and use capers in our Chopped Salmon Salad.

Tuesday

Whitefish recipe, 5 carb grams

A Kitchen-Tested Recipe

From Better Homes and Gardens

Wasabi-Glazed Whitefish



Wasabi-Glazed Whitefish
shim


Makes 4
Prep: 15 min.
Grill: 8 min.

Ingredients
2 tablespoons light soy sauce
1 teaspoon toasted sesame oil
1/2 teaspoon sugar
1/4 teaspoon wasabi powder or 1 tablespoon prepared horseradish
4 4-ounce fresh skinless whitefish, sea bass, or orange roughy fillets, 1-inch thick
1 medium zucchini, coarsely shredded (about 1-1/3 cups)
1 cup sliced radishes
1 cup fresh pea pods
2 tablespoons snipped fresh chives
3 tablespoons rice vinegar

Directions
1. Combine soy sauce, 1/2 teaspoon of the seasme oil, 1/4 teaspoon of the sugar, and the wasabi powder. Rinse fish; pat dry with paper towels. Brush both sides of fish with soy mixture.
2. Lightly grease the rack of a gas grill. Preheat grill. Reduce heat to medium. Place fish on the grill rack directly over heat, tucking under any thin edges. Cover and grill for 8 to 12 minutes or until fish just flakes easily when tested with a fork, gently turning once halfway through grilling.
3. Meanwhile, for slaw, in a medium bowl combine the zucchini, radishes, pea pods, and chives. Stir together vinegar, the remaining sesame oil, and the remaining sugar. Drizzle over the zucchini mixture; toss to coat. Serve the fish with slaw. Makes 4 servings.
To cook fish on a charcoal grill, grill fish directly over medium coals for 8 to 12 minutes or until fish just flakes easily when tested with a fork, gently turning once halfway through grilling. Serve as above.

Nutrition facts per serving:
calories: 141
total fat: 3g
saturated fat: 1g
cholesterol: 60mg
sodium: 363mg
carbohydrate: 6g
fiber: 1g
protein: 24g
vitamin A: 3%
vitamin C: 46%
calcium: 3%
iron: 10%

Monday

Sonoma Diet Broccoli Recipe


From Sonoma Diet

Broccoli With Almonds and Hot Pepper

Who would have thought broccoli could be so delicious? A burst of red pepper and crunchy almonds add spice to this scrumptious side dish or wholesome snack.

Start to finish: 15 minutes Makes: 4 servings

4 cups broccoli florets
4 cloves garlic, minced (2 teaspoons minced)
2 tablespoons extra-virgin olive oil
1 tablespoon lemon juice
1/4 cup sliced almonds, toasted
1/4 to 1/2 teaspoon crushed red pepper
1/4 teaspoon kosher salt

1. In a large skillet cook broccoli and garlic in hot oil over medium heat for 5 to 8 minutes or until broccoli is crisp-tender. Stir in lemon juice. Sprinkle with almonds, crushed red pepper, and kosher salt; toss to combine.

Nutrition Facts per serving: 142 cal., 11 g total fat (1 g sat. fat), 0 mg chol., 150 mg sodium, 9 g carbo., 3 g fiber, 4 g pro.

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Thursday

The Benefits of Garlic. Recipe, 11 carb grams

Garlic Broth
From Dr. Weil's My Optimum Health Plan: Get your free health assessment now!

4 Servings

Garlic is one of my favorite foods. It's an herb with remarkable medicinal properties, and it tastes great too. Garlic is a cardiovascular tonic, lowering blood pressure and cholesterol levels and inhibiting blood clotting. It's also a powerful germicide and may protect against some carcinogens. The smell of garlic cooking has extremely positive associations for me -- it's comforting and homey. Nor do I have any problem smelling it on other people. If you eat garlic regularly (and with a good attitude), you won't smell of it. It's better for you in its natural state, raw or lightly cooked rather than dried as powder or in capsules. Enjoy the smell, taste and healthful effects of the whole, fresh herb.

Ingredients:
6 cups vegetable stock
1 1/2 tablespoons olive oil
1 head garlic, peeled and coarsely chopped
1/2 Turkish bay leaf
1/4 teaspoon dried thyme
Pinch dried sage
Salt to taste

Instructions:
1. To the vegetable stock, add the olive oil, bay leaf, garlic, thyme and sage.

2. Bring to a boil, reduce heat, cover and simmer for 30 minutes. Add salt to taste.

3. Strain. Good as is, or use as a base for soups.


Nutritional Information:

Per serving:
110 calories
6 g total fat (1 g sat)
11 g carbohydrate
5 g protein
0 g fiber
150 mg sodium

Wednesday

How to Enjoy Eggplant



From Sonoma Diet

You might assume this purple veggie is a no-no because of its most popular method of preparation: breaded, fried, smothered in mozzarella, and drenched in tomato sauce. Eggplant, however, is anything but off limits on The Sonoma Diet — just wait until you try our lightened-up version of the classic Eggplant Parmigiana!

Pear-shaped and most commonly rich purple in color, eggplant has long been a staple of Italian cooking. Its meaty texture, as well as its high fiber content, provides a filling meal for relatively few calories (about 30 in a 1-cup serving). And the purple skin does more than just make an eggplant look majestic. The peel of an eggplant contains nasunin, a powerful antioxidant that has been shown to protect brain cells.

When selecting eggplant at your grocery store, look for it to be fairly heavy-feeling, with smooth flesh. Any bruises or scars will be apparent on the flesh, and a light-feeling eggplant will probably have tough flesh. Since raw eggplant is naturally firm and bitter-tasting, it should be eaten cooked. No need to worry about overcooking it — while eggplant tastes somewhat bitter and spongy when undercooked, it just becomes softer and more succulent when overcooked.

Members Get More! From Join Sonoma Diet!

Monday

Tangy Black Bean Soup Recipe From Sonoma diet

Sonoma Diet
From Sonoma Diet

This sensational soup is stocked with hearty vegetables and zesty spices. Try it for lunch and sail through your usual midday slump!

PREP: 35 minutes COOK: 25 minutes MAKES: 6 servings

1/2 cup chopped onion
12 cloves garlic, minced (2 tablespoons minced)
2 tablespoons extra-virgin olive oil
1/2 teaspoon ground cumin
8 cups reduced-sodium chicken broth
3 15- to 16-ounce cans black beans, rinsed and drained
1 lemon, sliced 1/2 inch thick
1/2 cup snipped dried tomatoes (not oil-packed)
1 small fresh jalapeño chile pepper, seeded and finely chopped* (optional)
1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano, crushed
1 1/2 teaspoons sherry vinegar or balsamic vinegar

1. In a 4-quart Dutch oven, cook onion and garlic in hot oil over medium heat until tender, stirring occasionally. Add cumin; cook and stir for 1 minute more. Add broth, beans, lemon slices, tomatoes, jalapeño (if desired), and dried oregano (if using instead of fresh oregano). Bring to boiling; reduce heat. Simmer, uncovered, for 15 minutes, stirring occasionally.

2. Discard lemon slices. Remove 3 cups of the soup mixture to a large heatproof bowl. Use an immersion blender or potato masher to coarsely puree or mash the mixture in the bowl. Return to Dutch oven and bring to a boil; reduce heat. Cook, uncovered, for 10 minutes more, stirring occasionally.

3. Stir in vinegar and fresh oregano (if using).

*Note: Because hot chile peppers contain oils that can burn your skin and eyes, wear rubber or plastic gloves when working with them. If your bare hands do touch the chile peppers, wash your hands well with soap and water.

To freeze soup: Divide soup among freezer containers with covers; seal, label, and freeze for up to 3 months. Thaw in the refrigerator before heating through.

Nutrition Facts per serving: 223 cal., 5 g total fat (1 g sat. fat), 0 mg chol., 1,381 mg sodium, 37 g carbo., 12 g fiber, 17 g pro.

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Saturday

Top twenty antioxidant foods

From South Beach Diet®South Beach Diet

Trying to maximize your intake of disease-fighting antioxidants? The following 20 foods contain the highest antioxidant concentration.

  1. Pomegranates
  2. Small red beans (dried)
  3. Wild blueberries
  4. Red kidney beans
  5. Pinto beans
  6. Blueberries (cultivated)
  7. Cranberries
  8. Artichokes (cooked)
  9. Blackberries
  10. Prunes
  11. Raspberries
  12. Strawberries
  13. Red Delicious apples
  14. Granny Smith apples
  15. Pecans
  16. Sweet cherries
  17. Black plums
  18. Gala apples
  19. Black beans (dried)
  20. Plums

Antioxidants are naturally occurring nutrients that help prevent heart disease, cancer, and aging. Little is known about how antioxidants work and what affects their ability to function properly. Scientists believe that some antioxidants are more potent than others, and their potency can be affected by how they're cooked or how they're digested. For example, the antioxidants in blueberries lose their potency when cooked, while the antioxidants in tomatoes become more potent when cooked.

So even though this list is a good guide for finding antioxidant-rich foods, it's best to hedge your nutritional bets by eating a wide variety of items. (Note that all of the foods listed above are acceptable on The South Beach Diet™, fruits would be introduced during Phase 2.)

Friday

The Benefits of Orange Vegetables and Fruits


From Sonoma Diet
It's a classic cartoon joke that rabbits have great vision because of their high intake of carrots. The good news for humans is that it's no joke! Vitamin A (which is abundant in carrots) is also known as retinol thanks to its benefits for vision, including helping to maintain night vision. But it's not just carrots that can help maintain eye health. Other orange veggies contain vitamin A, such as sweet potatoes, mangoes, apricots, and cantaloupe.

Also beneficial for eye health is lutein, a carotenoid that accumulates in the eyes and acts as an antioxidant, warding off the free radicals that can lead to macular degeneration and cataracts. Lutein cannot be made by the body and must be obtained through your diet. It is found in green leafy veggies like spinach, kale, peas, lettuce, and collard greens.

Keep your vision sharp with the one-two punch of carrots and spinach in our hearty Chunky Minestrone.

The Benefits of Nuts: New Benefit Discovered!

From the Zone Diet
Doctors have long promoted nuts as a source of good fats that can help control the "bad" cholesterol that clogs arteries. In fact, a Harvard University study has even noticed a link between nut consumption and the incidence of gallstones, the painful obstructions that prevent bile from being released from the gallbladder. The study followed more than 81,000 women over the course of 20 years. It found that the women who ate 5 or more ounces of peanuts, peanut butter, or other nuts per week were 25 percent less likely to have needed gallbladder surgery than the women who ate nuts infrequently or not at all.

Why? It's possible that the mono- and polyunsaturated fats found in nuts might help prevent clogs in the gallbladder, suggest the study's researchers.

Dr. Sears has long championed Zone-appropriate portions of nuts as one of the healthiest ways to add good fats to your diet. How many nuts and nut products can you eat in the Zone? Here is a short list of good nut choices — use this amount in a snack and balance with carbs and protein:

Almond butter: 1/2 teaspoon
Almonds: 3 whole
Macadamia: 1 whole
Peanut butter, natural: 1 teaspoon
Peanuts: 6

Wednesday

Zoned Cocoa-Banana Cherry Freeze

From the Zone Diet

Ingredients

1/2 cup Edensoy Original Soy Milk or similar brand, chilled
1 teaspoon unsweetened almond or macadamia nut butter
14 grams unflavored or unsweetened vanilla soy protein powder
1 heaping tablespoon unsweetened cocoa powder
1/8 to 1/4 teaspoon stevia extract powder or 2 to 4 drops stevia extract liquid (optional)
1 tablespoon apple fiber powder (optional)
1/3 ripe, medium banana, peeled, sliced, and frozen
3/4 cup frozen, unsweetened cherries
3 to 4 ice cubes (optional)
1 teaspoon pure vanilla extract

Instructions

  1. Pour soy milk into a blender container. Add nut butter, protein powder, unsweetened cocoa, vanilla, and stevia. Add apple fiber powder if desired (for added thickness and blood sugar control). Cover and blend until smooth. Stop and scrape down the sides with a spatula.
  2. With the blender turned on, add the frozen fruit through the top feeder. When blended, add ice cubes 1 or 2 at a time, blending on the ice-crushing setting until desired thickness. Stop and start blender, pushing the pulse button repeatedly until ice is completely crushed and mixture is smooth and thick. Taste and add more stevia, if desired.
  3. Pour into 4 custard cups or dessert dishes and serve immediately, or put into 4 to 8 small paper cups, then freeze until firm, about 3 hours. If frozen solid, remove from freezer 10 to 15 minutes before serving, or as needed to soften to an ice cream texture. Alternatively, pour into a tall fountain glass to have a breakfast serving for one.

Sonoma Diet's Food For Success: Corn

Nothing Corny About It

From Sonoma Diet


An ear of fresh corn is a staple at cookouts during summer holidays. Frozen or canned corn is available year-round as a side dish or an addition to soups, salads, salsas, stir-fries, and pasta dishes. Because of its slightly sweet flavor and crisp, juicy texture, corn is a favorite of adults and children alike. But is there a nutritional benefit to eating corn?

Corn is high in fiber and contains important B vitamins, which have been shown to aid in the prevention of heart attacks and colon cancer and to help improve memory. Corn also contains zeaxanthin and lutein — phytonutrients that help promote the health of the heart and the eyes.

When purchasing fresh corn, look for green husks. Keep the husk intact while storing corn to maintain flavor and freshness, but you should really purchase fresh corn on the day you plan to eat it. To test the corn before purchase, peel back a corner of the husk and make sure the kernels are plump and tightly packed together. Pierce one kernel with a fingernail to check for plumpness — the raw kernel should exude a milky substance, which indicates that your corn will be plump and juicy when you bite into it!

To cook simply, wrap fresh ears of corn, without husks, in waxed paper and microwave for 2 minutes. Corn also tastes great cooked on the grill if you like a slightly smoky flavor. Just soak the corn, in the husks, for 30 minutes, and then grill with the husks on.

Tuesday

Tuna Niçoise in Pita Pockets


Food & Recipes From ChangeOne Diet


Here's the answer to boring tuna salad--just add green beans, tomatoes and olives. Stuff in a pita with lettuce leaves and for a dressed up lunch.
INGREDIENTS:

1 cup frozen cut green beans
1 can (6 1/2 ounces) tuna in water, drained
2 plum tomatoes, diced
8 black olives, pitted and finely chopped
2 tablespoons finely chopped red onion
2 tablespoons snipped fresh dill or minced fresh basil or parsley
2 teaspoons olive oil
2 tablespoons fresh lemon juice
1/8 teaspoon freshly ground pepper
Lettuce leaves
2 small (4-inch) whole-wheat pita rounds, halved
DIRECTIONS:

1. Make Tuna Niçoise: Cook green beans in a medium saucepan of boiling water 1 minute to blanch. Drain, rinse under cold running water to cool, drain well.

2. Mix tuna, green beans, tomatoes, olives, onion, dill, oil, lemon juice, and pepper together in a large bowl. Tuck a few lettuce leaves into each pita half, then fill with the Tuna Niçoise.

Nutrition Per Serving:
Per sandwich: Calories 345, fat 10 g, saturated fat 2 g, cholesterol 38 mg, sodium 743 mg, carbohydrate 38 g, fiber 4 g, protein 32 g.

Tips:
For a change of pace, you can make the filling using turkey, chicken, or salmon in place of the tuna.

Summer Fruit: Cantaloupe

Daily Dish | The South Beach Diet
From South Beach Diet(tm)
South Beach Diet

Cantaloupes reach their peak ripeness between June and August. These melons, related to summer squash, resemble pumpkin and butternut squash in their high potassium and vitamin C content. They're a great choice for a fruit starting in Phase 2 of the South Beach Diet®.

Buying
Cantaloupes are picked when ripe and stop ripening once they leave the vine. This makes it essential to choose a melon that was picked at just the right time. How can you tell if a cantaloupeis ready to eat? The color should be slightly golden under the mesh-like rind (avoid fruit with a dull green appearance); the rind should cover the whole fruit. The stem end should have a slight indentation, and the other end should yield to gentle pressure and should emit a fruity fragrance. A ripe melon will not be flattened or lopsided, but it's natural to see some bleaching on the side where it was laying on the ground.

Storing
Though cantaloupes don't require further ripening, you can improve the taste by storing them at room temperature for a couple of days. The fruit won't become sweeter, but it will become softer and juicier. Cantaloupes should be refrigerated once cut, and it's best to eat them within two days. Store cut pieces in an airtight plastic bag or container.

Preparing
Cantaloupe is a snap to prepare — simply wash the rind with cold water, cut it open, and scoop out the seeds and strings. Then, you can eat the flesh with a spoon, cut it into wedges, or scoop it out with a melon baller. Cantaloupe can be consumed as is or tossed into a refreshing fruit salad.

Monday

Sonoma Salad With Tomatoes and Feta



From Sonoma Diet

Forget plain, boring salads — add ripe cherry tomatoes and mouthwatering feta cheese to create this scrumptious salad.

START TO FINISH: 20 minutes MAKES: 4 servings

8 cups torn mixed salad greens
12 ounces cooked skinless chicken or turkey breast, lean beef, or pork, sliced
1 cup cherry tomatoes, halved
1/2 cup sliced, halved cucumber
1/4 cup small fresh basil leaves
1/4 cup crumbled reduced-fat feta or goat cheese (1 ounce)
1 tablespoon pine nuts, toasted
2 tablespoons red wine vinegar
1 tablespoon finely chopped shallots
1 1/2 teaspoons Dijon-style mustard
2 tablespoons extra-virgin olive oil
kosher salt
freshly ground black pepper

1. In a large bowl combine greens, meat, tomatoes, cucumber, and basil. Drizzle with Red Wine Vinaigrette. Toss to coat. Season to taste with kosher salt and pepper. Top with feta cheese and pine nuts. Serve immediately.

Red Wine Vinaigrette: In a small bowl, combine vinegar and shallots. Let stand for 5 minutes. Whisk in mustard. Add oil in a thin, steady stream, whisking constantly until combined. Stir in kosher salt and pepper. Use immediately or cover and chill for up to 3 days before using. If chilled, let stand at room temperature about 30 minutes; whisk before using.

Nutrition Facts per serving: 267 cal., 13 g total fat (3 g sat. fat), 80 mg chol., 318 mg sodium, 6 g carb, 2 g fiber, 30 g pro.

Friday

Jicama Adds Variety




From Sonoma Diet

Jicama in the House

Pronounced HEE-ka-ma, this root vegetable is widely used in Mexican and Central American cooking. Lucky for us, it's available year-round in the produce departments of most grocery stores (although you may need to venture to a specialty market or health food store to find it). Jicama looks like a turnip or large radish, with thin brown skin and crisp, juicy flesh similar in texture to that of a green apple or a water chestnut, with a very subtle flavor. Although it's known as a Mexican potato, jicama is lower in calories and less starchy than its tuber cousin. It is a good source of vitamin C, fiber, iron, potassium, and calcium. When purchasing jicama, look for hard roots that seem heavy for their size, which can range anywhere from 1/2 pound to 5 pounds. Look for dry roots and unblemished skin. Jicama can be stored for up to two weeks in a bag in the refrigerator. To eat it, just peel the skin. When lightly cooked, jicama's taste becomes milder yet the vegetable retains its crisp texture.

Dr. Guttersen's Tip of the Day

Jicama Adds Variety

Jicama is a great addition to stir-fry dishes since, along with the texture it provides, it takes on the flavors of the other foods it's cooked with. It's also a great accompaniment to a salad or raw veggie tray, as it doesn't brown or discolor once it is cut. For a tasty snack, sprinkle lime juice and chili powder on jicama — the traditional way it's served in Mexico.


South Beach Diet Foods For Breakfast

Daily Dish | The South Beach Diet

Family-Friendly Breakfasts

The following Daily Dish is part of a series on The South Beach Diet(tm) South Beach Diet for the whole family. For more family-friendly information, log onto southbeachdiet.com and click on Diet Tips in the left-hand tool bar. You'll find an entire section devoted to The South Beach Diet® Family.

Worried about the thought of preparing two separate meals — one South Beach Diet(tm) South Beach Diet-friendly meal for you and a separate meal for the rest of the family — each time you sit down to eat? Whether or notyour family members are following The South Beach Diet® with you, you CAN succeed at meeting your goals while also meeting your family's food needs — without doing double duty in the kitchen!

With a little forethought and planning, you can purchase and prepare South Beach Diet(tm) South Beach Diet-friendly foods the whole family will enjoy. And as a side benefit, your loved ones will enjoy better health as you lose weight and become more vital. Just keep these guidelines in mind when preparing your morning meal.

Breakfasts

  • Eat eggs! Eggs make a savory and satisfying meal, and they're approved for all Phases of The South Beach Diet®. Whether you scramble them, poach them, or create delicious omelets and frittatas, eggs are an excellent choice for everyone. South Beach Diet(tm) South Beach Diet-style: Enjoy your eggs with a serving of veggies (just a half-cup of sautéed veggies or a glass of vegetable juice will do).
  • Enjoy oats. Once you transition into Phase 2, you — and your family — can enjoy steel-cut oats and rolled or old-fashioned, slow-cooking oats. South Beach Diet(tm) South Beach Diet-style: Add pizzazz with a dash of cinnamon and a sprinkling of artificial sweetener.
  • Select whole-grain cereals. Beginning in Phase 2, whole-grain, high-fiber, low-sugar cereals are the healthiest option. In general, cereals that contain 3 to 4.9 grams of fiber per serving are considered "good" fiber sources; those with 5 grams or more per serving are considered "high." Try to find a cereal on the upper end of the "good" fiber category, reaching toward "high." Sugar content is important, too. Opt for one with 8 grams or less of sugar per serving. South Beach Diet(tm) South Beach Diet-style: Make your cereal sweeter — and more nutrient-dense — by adding fresh berries or other seasonal fruit.
  • Look for low-fat dairy products. If nonfat dairy products are too watery for your family, the whole gang can enjoy low-fat dairy products, including milk, plain yogurt (or artificially sweetened yogurt beginning in Phase 2), and cheese. South South Beach Diet(tm) South Beach Diet-style: Eat 2 servings of low-fat milk or yogurt daily in Phase 1; up to three servings per day beginning in Phase 2.
  • Reserve the juice for family members. When selecting juice for family members, opt for the healthiest choices, including pomegranate juice and fresh orange and grapefruit juice, which are allowed in limited quantities once you begin Phase 3. No matter which variety you choose, be certain to select only 100 percent juice without any added sugars. South Beach Diet(tm) South Beach Diet-style: As an alternative to juice, enjoy sugar-free flavored drink mixes. Beginning in Phase 3, enjoy 4 ounces of juice per week.
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