Creamy Salad Dressing

From Dr. Weil's Optimum Health Plan:

8 Servings

This delicious and easy soy-based dressing can stand head to head with everyone's favorite - ranch dressing. Look for silken tofu in shelf-stable cardboard containers. It has a different texture than regular tofu and is good for dressings and desserts. This dressing is good on a tossed green salad (remember to pick dark green salad greens), but equally at home on a baked potato or as a dip for raw vegetables. Add a bit of fragrant bleu cheese if you like.

Ingredients:
6 ounces silken tofu (or soft tofu, drained)2 tablespoons fresh lemon juice1 tablespoon canola oil
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon chopped fresh Italian parsley1 clove garlic, chopped
1 1/2 tablespoons cider vinegar

Instructions:
Combine all ingredients in a blender container. Blend until well mixed.Nutritional Information:Per serving:33 calories3 g total fat (0 g sat)0 mg cholesterol1 g carbohydrate2 g protein0 g fiber134 mg sodium

Vegetable and Tofu Stir Fry

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

4 Servings

If tofu is prepared right, it's delicious. If not, it can taste like rubber. Tofu is curdled soy milk that's been pressed in a process similar to making cheese. You'll find tofu in natural food stores and many supermarkets these days. Several brands are available with varying texture from extra firm to soft (tofu's firmness depends on the amount of liquid that's been pressed out of it. In large cities with oriental markets you can often find tofu sold in bulk, usually stored in open barrels. Tofu sold this way has been found to occasionally be infected with E. coli bacteria, so be cautious. You might also try the delicious varieties of baked, pressed tofu you'll find in refrigerator cases at natural food stores. These are already flavored and ready to eat without additional cooking. The idea behind stir-frying is to produce a mixture in which all the items are crunchy-tender and retain their colors and individual character.

Ingredients:
1 pound firm tofu
8 cups sliced vegetables (we suggest yellow onions, carrots, peppers, mushrooms, celery, broccoli, asparagus, mung-bean sprouts, bamboo shoots)
1 tablespoon canola oil
2 cups cooked rice

Sauce:
1/4 cup dry sherry
1/4 cup natural soy sauce (low sodium if you prefer)
2 cloves garlic, pressed
2 tablespoons light brown sugar
1 tablespoon finely chopped ginger root
1 teaspoon toasted sesame oil
1 teaspoon corn starch

Instructions:
1. Slice the tofu in 1/2 inch slices. Press between layered paper towels or clean kitchen towels to dry well. Cut slices into 1 inch cubes. Arrange on a plate with prepared vegetables, separated by variety.

2. Combine sauce ingredients except for cornstarch in a small bowl and stir until sugar is dissolved. Mix cornstarch with just enough cold water to dissolve in a custard cup or teacup (you'll use less than 2 tsp water.) Add to sauce, stir well and set aside.

3. Preheat a wok or large skillet. Add the canola oil and vegetables (add the sturdier vegetables first, adding the more tender ones like bean sprouts later) and cook over medium high heat until just crisp tender, stirring constantly.

4. Add the tofu and stir very carefully until the tofu is heated. Stir sauce and pour around edge of wok. Stir vegetables around in sauce as it thickens. Remove from heat as soon as sauce is thickened and serve over rice.

Nutritional Information:

Per serving:
351 calories
11 g total fat (1 g sat)
0 mg cholesterol
49 g carbohydrate
15 g protein
6 g fiber
750 mg sodium

South Beach DietSouth Beach Food: Summer Squash

Serving Up Summer Squash

Tips from South Beach Diet

Summer squash is a gourd (a fleshy vegetable protected by a rind) that most of us don't take full advantage of in summer cuisine. Not only is it nutritious, but it's also versatile andinexpensive. Here's how to buy, store, and prepare summer squash.

Buying:
Once considered seasonal vegetables, today's summer and winter squashes can be found in markets throughout much of the year. You'll find a variety of summer squash in stores, including zucchini, chayote, yellow crookneck, and pattypan. When purchasing squash, select those that are firm and heavy for their size, with bright and glossy skin. Avoid those with nicks, bruises, or soft spots.

Storing:
You can store squash tightly wrapped or in plastic bags in the refrigerator for up to one week. Those with thicker skin can be kept for up to two weeks.

Eating:
Wash squash well and trim the ends before preparing. Because summer squash has thin, edible skin, it cooks more quickly than winter squash. Take advantage of this by steaming, baking, or sautéing sliced squash. Diced squash works well in soups, salads, and stews. Squash will add texture and flavor to any meal — and you can enjoy it on every Phase of the South Beach Diet

Broccoli, Walnut and Bulgur Salad

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

1 servings

This very healthy salad is our own version of tabbouleh (or tabbouli), a Middle Eastern dish made of bulgur and fresh herbs. Good, all-natural versions of fresh tabbouleh are available in the refrigerated sections of most supermarkets. (Look for it next to the hummus.) We've added some finely chopped broccoli to replace some of the traditional parsley, which many Americans find a little overpowering, and chopped walnuts for extra crunch and nutrition.

Start to finish: 25 minutes

<> Ingredients:
1 cup bulgur (preferably fine grind)
2 tbsp freshly squeezed lemon juice
2 tbsp extra virgin olive oil
2 tbsp fresh parsley, chopped
2 tbsp fresh mint, chopped (optional)
1 green onion (scallion) finely chopped
1 cup broccoli, cooked and finely chopped
1/4 cup walnuts, chopped
2 firm tomatoes, preferably organic,chopped
1/4 tsp salt
1/4 tsp black pepper

Instructions:
Cover the bulgur with cold water and soak for 20 minutes. Drain well and squeeze out all the moisture you can with your hands. Put the bulgur in a clean, dry bowl and add in all the other ingredients. Mix well, cover and chill for at least for a few hours and preferably overnight to allow the flavors to develop.

The salad keeps well in the fridge for three or four days.

Nutritional Information:

Per serving:
198 calories
10 g total fat (1 g sat)
0 mg cholesterol
26 g carbohydrate
6 g protein
7 g fiber
121 mg sodium

Zone Diet Recipe. Florentine Filled Omelet Crepes

Ingredients

3/4 cup egg substitute
4 cups mushrooms, sliced
3/4 cup onion, chopped
5 cups fresh spinach
1 kiwi fruit, peeled and sliced
1 teaspoons olive oil, divided
1/8 teaspoon celery salt
1/8 teaspoon nutmeg
1/8 teaspoon cinnamon
4 tablespoons balsamic vinegar
Salt and pepper, to taste

Instructions

In a large nonstick saute pan, heat 2/3 teaspoon oil. Combine egg substitute, celery salt, nutmeg, and cinnamon. Pour into saute pan. When browned on one side flip over with spatula and brown the other side. Heat remaining oil in a second nonstick saute pan, over a medium-high heat. When heated, add mushrooms and onion. Cook for 3 to 5 minutes, then add balsamic vinegar and spinach. Continue cooking until spinach is just wilted. Place omelet onto serving plate. Spoon vegetable mixture onto omelet and fold over. Decorate with kiwi fruit and serve.

*TIP: Fresh spinach needs to be cleaned very well, because of its tendency to have sand on it, so be sure to soak spinach in water to remove any sand or dirt before using.

Vegan Recipe. Lentils and Pasta

Lentils and Pasta
From DietWatch's Vegan Plan (Click here for day 1 plan)

Ingredients

• 1/3 cup lentils
• 1 cup water
• 1 teaspoon minced garlic (fresh or jar)
• 1 cup tiny tube pasta or small shells
• 1 8 ounce can tomato sauce, no salt added
• 1 teaspoon Better than Bouillon or Eatem Foods (vegan) vegetable base or other reduced sodium base
• 3 tablespoons grated Soy Parmesan cheese

Method

Wash and sort lentils. Place in saucepan with water and garlic, bring to a boil. Reduce to simmer cover and cook 20-30 minutes or until tender. (Note: If lentils are old, they may take longer.) Meanwhile, cook pasta according to package directions. When lentils are tender, add tomato sauce and vegetable base, bring to a boil, stir to dissolve vegetable base. Mix in cooked pasta and parmesan and serve.

Yield: 3 servings
Per Serving (8.3 oz): Calories 173; Fat 2.5 g; Saturated Fat 1.3 g; Cholesterol 5 mgs; Sodium 196 mg; Carbohydrate 27 g; Dietary Fiber 4.3 g; Sugar 5.6 g; Protein 11 g; Vitamin A 94 RE; Vitamin C 13 mg; Calcium 113 mg; Iron 3 mg. This recipe is 13% fat.

Carbohydrate Points: 1.8
Carbohydrate: 27 g
Exhanges: 1-3/4 Bread/Starch, 3/4 Meat - Very Lean, 1/2 Fat

South Beach Mojitos

Mojitos on the Beach

We made this refreshing summer cocktail Phase 1 South Beach Diet-friendly by omitting the alcohol and using a sugar substitute in lieu of sugar or syrup.

Phase 1

Serves 1

Ingredients:
Fresh mint
1 lime
1 package sugar substitute
Crushed ice
6 ounces lime-flavored sparkling water

Instructions:
Crush a sprig of mint in the bottom of a cocktail glass. Squeeze the juice of one fresh lime into the glass. Add 1 package of sugar substitute, crushed ice, and 6 ounces of lime-flavored sparkling water. Garnish with mint and serve.

Nutritional Information:
20 calories
0 g total fat (0 g sat)
0 mg cholesterol
7 g carbohydrate
0 g protein
0 g fiber
0 mg sodium

Choosing the Best Cold Cuts

South Beach Diet Tips

Presliced deli lunch meats provide protein and make for handy on-the-go eating. But before you stop at the deli counter, check out this shopping guide to learn which meats are South Beach Diet-recommended and which ingredients you should avoid:

1. Choose lean meats that are low in saturated fat. Fresh turkey breast, boiled ham, and chickenbreast are all great choices. Lean roast beef is also fine.

2. Avoid processed meats with fillers. Fillers are carbohydrate additives that are used to hold the meat together and reduce production costs. Look for modified food starch, wheat starch, and corn starch in the ingredient list and avoid products made with these fillers unless they appear near the end of the ingredient list. If this is the case, the amount of starch is miniscule.

3. Steer clear of meats with added sugar. like honey-baked ham or honey-roasted turkey. If you'd like to add more flavor to your deli meat, try spreading a little mustard or mayonnaise on it.

Peppers for Summer. Salad Nicoise

Pick of the Week: Peppers
From the Zone Diet

Red and yellow bell peppers are always expensive in the winter, at upwards of $3 per pound. In summer, take advantage of the fact that these colorful, healthy, and crunchy veggies are abundant (and affordable) at both farm stands and grocery stores.

Here's how to enjoy these favorable carbs:

• For a satisfying snack, make your own antipasto platter: Dip strips of 1 whole pepper into 1/4 cup of hummus, adding 3 olives and 1 ounce of mozzarella cheese.
• To dress up a plate of broiled fish or chicken, create a "confetti" of colorful peppers by dicing them as small as possible, then sprinkling them on top of the dish.
• Try this Zone-friendly recipe, based on the French Salad Nicoise, featuring yellow peppers:

Salad Nicoise

Ingredients
1 small new potato
1 small head red leaf or green leaf lettuce, washed, patted dry, and shredded
2 cups of cucumber, peeled, quartered, thinly sliced
1 tomato, cut into wedges
2 yellow bell peppers, seeded and diced
3/4 cup sweet onion
1 ounce nonfat Swiss or cheddar cheese
2 slices Fat-Free Yves Veggie Deli slices
1 hard-boiled egg, quartered
1 tablespoon Nayonaise (tofu mayonnaise)
1 to 2 tablespoons purified water
1 teaspoon prepared mustard
1 teaspoon red wine vinegar
Pinch of salt, to taste
1/8 teaspoon black pepper
1/4 teaspoon dried basil

Instructions
1. Scrub potato with cold water and cut into 1/4-inch slices. Put into small saucepan and cover with an extra inch of water. Bring to boil. Turn heat down to medium, to a slight rolling boil, and cook potatoes until they feel tender when poked with a fork, about 10 to 12 minutes. Drain and cool.

2. Arrange lettuce leaves on a serving plate. Top with cucumber, tomato, yellow pepper, and onion. Layer on sliced potatoes, then cheese. Roll up individual "deli" slices and arrange over cheese. Arrange egg wedges around salad.

3. In a small bowl, combine Nayonaise, water (add more or less for desired consistency), mustard, vinegar, salt, pepper, and basil. Pour over salad. Serve.

MEMBERS GET MORE! You'll find hundreds of ideas on how to lose weight and stay healthy on Dr. Sears Zone Diet: CLICK HERE!

Okra for Phase 1 South Beach Diet

Seasonal Produce: Okra for Phase 1 South Beach DietTM

Okra, a vegetable long popular in Southern-style cooking, may be familiar to many as the key ingredient in gumbo. Its taste has been compared to eggplant and asparagus, and its gummy texture is great for thickening soups and stews. Though okra is best known for its starring role in gumbo, consider trying this unique vegetable - either on its own or in combination with other veggies - as a side dish. This Phase 1 South Beach DietTM food is a good source of vitamin C, folate, magnesium, potassium, manganese, and dietary fiber.

Buying
Okra can be purchased fresh or frozen in a number of different shapes and colors. The green, ribbed varieties are the most common, found in supermarkets and farmer's markets year-round (with crops peaking during the warm summer months). Smaller pods tend to be tender - choose ones that are clean and that produce a nice, crisp snap when broken. Frozen okra is most suitable for use in stews, while fresh okra makes a great side dish with any type of meat-based entrée.

Storing
Store fresh okra in a paper or plastic bag in the refrigerator for no more than three to four days. Wash or trim okra after storing, not before.

Eating
Before preparing okra, wash well and remove some of the fuzz with a kitchen towel. If you intend to cook the whole okra as a side dish, trim the tip and stem (without cutting into the internal part of the vegetable) and sauté or steam it briefly. This will help prevent the dish from becoming gummy. If you're preparing soups or stews, take advantage of the thickening properties of the juice by chopping the okra well and adding it early in the coo

South Beach Smoothie Recipe

Summer Berry Smoothie

Phase 2 South Beach DietTM Recipe

Who wouldn't enjoy a blended mix of fresh fruit, yogurt or milk, and ice in the summertime? This refreshing smoothie fits the bill! But feel free to experiment with your personal South Beach DietTM favorites by combining fresh fruit with nonfat or low-fat plain yogurt (artificially sweetened yogurt is fine for Phase 2) or fat-free or 1 percent low-fat milk.

Ingredients:

8 ounces of nonfat, sugar-free, fruit-flavored yogurt
1/2 cup strawberries
1/2 cup crushed ice

Instructions:
Blend until smooth… and enjoy!

Per serving:
144 calories
9 g protein
29 g carbohydrate
2 g fiber
0 g total fat
0 g saturated fat
5 mg cholesterol
136 mg sodium

South Beach Phase 2 Fruit: Apricots

Summer Fruit: Apricots

From the South Beach DietTM

Apricots are sweet, delicious fruits rich in beta-carotene, potassium, and fiber. They're mainly grown in California, with only 16 percent of the crops sold fresh because they are fragile and don't ship well (luckily, the dried varieties are easy to find). Apricots are generally available from mid-May to mid-August, but imports from Chile andNew Zealand may appear in stores from December through January. Apricots can be enjoyed once you hit Phase 2 of the South Beach DietTM

Buying
Unless you buy them at a farmer's market, most fresh apricots are sold unripened. Look for fruit that is plump, firm, and orange-gold in color. Avoid those that are hard and with any hint of green — these will never develop full flavor. All apricots, ripe or unripe, should yield to gentle pressure and have a sweet fragrance. In addition, check for velvety skins without bruises or shriveling. As for dried apricots, you'll find a wide variety in the market. Most dried apricots are treated with sulfur dioxide to retain their orange color. If you are allergic to sulfites or want to avoid this additive, you can buy untreated apricots in health food stores. Be advised that canned apricots may contain added sugar.

Storing
Unripe apricots should be stored in a paper bag, away from heat or direct sunlight, at room temperature for two to three days. After they ripen, you can store them in a plastic bag in the refrigerator. They will keep refrigerated for no more than two days. Avoid washing the fruit until you're ready to eat it.

Preparing
Always rinse fresh apricots in cold water before eating. To remove the skins for a recipe, drop them in boiling water for 15 to 20 seconds; then cool them under cold water. You can use a knife to gently pull away the skin. Fresh apricots can be eaten like any other fruit, but beware of the small pit in the center. To keep cut apricots from browning, simply dip them in diluted lemon juice. For a special treat, try grilling or broiling fresh apricots. Then serve the apricots with chicken or other lean meats for a delicious yet unexpected side dish - or even as dessert. Enjoy!

Sonoma diet's Powerful Foods: Peppers

Powerful Peppers

From Sonoma Diet

Like other foods on The Sonoma Diet Power Food list, bell peppers (also known as sweet peppers) pack a nutritional punch without packing on pounds. Unlike some of their fiery cousins, bell peppers are not hot because they contain a recessive gene that eliminates capsaicin, the compound that heats up other peppers. The vividly colored skin of bell peppers is one of the keys to their power; whether they're green, red, purple, yellow, or orange, bell peppers are excellent sources of vitamins C and A, two powerful antioxidants. These vitamins work together to neutralize free radicals, which travel through the body damaging healthy cells. Free radicals lead to a buildup of cholesterol in the arteries, which in turn can lead to heart disease, diabetes, cataracts, osteoarthritis and rheumatoid arthritis, and asthma.

When it comes to warding off disease, red peppers are particularly powerful. By weight, they have three times as much vitamin C as citrus fruit, and they're a great source of beta-carotene, fiber, and vitamin B6. Plus, they are the only pepper that contains lycopene, a substance research has shown to be a potent weapon in the fight against cancer of the colon, cervix, bladder, pancreas, and prostate. So how many peppers should you pick? A peck at least, and keep them coming!

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Sonoma Diet's Tuna Steak Recipe

Sicilian Tuna Steak

From Sonoma DietBring something new to the table! White wine and dried basil bring a distinctly Sicilian taste to these luscious yet low-fat tuna steaks.

START TO FINISH: 45 minutes MAKES: 4 servings

1 pound fresh or frozen tuna steaks, 1 inch thick
1 small onion, chopped
2 cloves garlic, minced (1 teaspoon minced)
1 tablespoon extra-virgin olive oil
2 pounds roma tomatoes, seeded and chopped
1/2 cup dry white wine
1/4 to 1/2 teaspoon crushed red pepper
1/4 cup pitted ripe olives
2 tablespoons capers, rinsed and drained
2 tablespoons chopped fresh basil or 2 teaspoons dried basil, crushed
1 tablespoon chopped fresh mint or 1 teaspoon dried mint, crushed
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 tablespoon lemon juice

1. Thaw tuna, if frozen. Cut tuna into 4 portions, if necessary. Rinse tuna; pat dry with paper towels. Set aside.
2. In a large skillet, cook onion and garlic in hot oil over medium heat until onion is tender. Add tomatoes, wine, and crushed red pepper. Bring to boil; reduce heat. Simmer, uncovered, for 7 minutes. Add olives, capers, and dried basil and mint, if using; cook for 3 minutes more.
3. Sprinkle tuna with kosher salt and black pepper. Add tuna to skillet on top of tomato mixture. Cover and cook over medium heat for 5 minutes. Uncover and cook for 10 to 15 minutes more or until tuna flakes easily when tested with a fork and is slightly pink in the center.
4. Transfer tuna pieces to 4 serving plates. Spoon tomato mixture over tuna. Sprinkle with fresh basil and mint, if using. Drizzle with lemon juice.
   
   
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South Beach Red, White, and Blue Parfait Recipe

Independence Day Parfait

From South Beach DietTM

Looking for that perfect - and patriotic - dessert this July 4th? Whip up this red, white, and blue parfait for your celebration. This Phase 2 and 3 sweet and healthy summer treat is sure to be a crowd pleaser.

Red, White, and Blue Parfait

Serves 2

Ingredients
2 cups fat-free plain yogurt
4 packages of sugar-free, red-colored gelatin (each box should serve 4)
Sugar-free chocolate syrup
8 teaspoons sugar substitute
1 teaspoon vanilla extract
1 pint of blueberries

Instructions
Mix 2 1/2 cups of boiling water with the 4 packages of gelatin. Pour the mixture into a 13x9-inch pan and chill for 3 hours. Select the type of dish you'd like to use for the parfait. In a bowl, stir together 2 teaspoons of sugar substitute and 1/4 teaspoon of vanilla extract for every 1/2 cup of plain yogurt.

Using cookie cutters that are roughly the same diameter but smaller than the parfait glass, cut out rounds of gelatin. Feel free to experiment with different cookie-cutter shapes, like hearts. Alternately layer the gelatin rounds, yogurt, and blueberries in the parfait glass. Finish with a dollop of the yogurt, and top with a drizzle of sugar-free chocolate syrup. Enjoy!

Per serving:
294 calories
19 g protein
46 g carbohydrate
4 g fiber
1 g total fat
0 g saturated fat
5 mg cholesterol
543 mg sodium

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