Recipes and Foods: September 2007

Mocha Ricotta Creme

From the South Beach Diet

Ricotta cheese is used frequently in various South Beach Diet-friendly recipes -- especially desserts! That's because ricotta's rich, creamy texturemakes for a luscious, sweet treat when combined with ingredients like fresh vanilla extract and cocoa powder. Treat yourself tonight with this yummy delight!

Serves 1

Ingredients
1/2 cup part-skim ricotta cheese
1/2 teaspoon unsweetened cocoa powder
1/4 teaspoon vanilla extract
1 package sugar substitute
Dash espresso powder (or instant decaf coffee)
5 mini chocolate chips

Instructions
Mix the ricotta, cocoa powder, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled with a dusting of espresso powder and sprinkled with the mini chocolate chips.

Nutritional Information
261 calories
14 g total fat (9 g sat)
42 mg cholesterol
17 g carbohydrate
15 g protein
0 g fiber
177 mg sodium

Grilled Pizza with Pesto, Tomatoes & Feta

from South Beach Diet

Pizza isn't entirely off limits on The South Beach Diet. In fact, if it's piled high with a variety of vegetables, it can be a sensible option for dinner. Just choose a whole wheat crust whenever possible -- and make sure you don't overindulge. The next time you're planning a backyard barbecue, try this South Beach Diet.Phase 3 recipe, which can be made on the grill.

Serves 4

Ingredients
1 pound prepared pizza dough, preferably whole-wheat
1/2 cup prepared pesto
4 ripe plum tomatoes, thinly sliced
1/2 cup crumbled feta cheese
1/4 teaspoon paprika
Freshly ground pepper to taste
1/4 cup lightly packed fresh basil leaves, torn

Instructions

Heat grill to medium-high
Meanwhile, place dough on a lightly floured surface. Divide into 4 pieces. Roll each piece into an 8-inch round crust, about 1/4 inch thick. Place crusts on a floured baking sheet. Carry crusts and toppings out to the grill.
Lay crusts on grill (they won't stay perfectly round). Cover grill and cook until crusts are lightly puffed and undersides are lightly browned, about 3 minutes.
Using tongs, flip crusts. Immediately spread pesto over crusts. Top with tomatoes. Sprinkle with feta and pepper. Cover grill and cook until the undersides are lightly browned, about 3 minutes more. Sprinkle with basil and serve immediately.
Nutritional Information:
430 calories
16 total fat (4 g sat)
14 mg cholesterol
60 g carbohydrate
13 g protein
6 g fiber
774 mg sodium

Antioxidant-Rich Foods

Trying to maximize your intake of disease-fighting antioxidants? Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet and The South Beach Diet Heart Program, encourages you to get your antioxidants from deliciouswhole foods. "I always emphasize whole foods over supplements, since most supplements haven't been proven to fight disease. Whole foods contain many health benefits that can't be isolated in pills," he explains.

Antioxidants are naturally occurring nutrients that help prevent heart disease and cancer and slow the effects of aging (i.e., they can't prevent aging). Scientists believe that some antioxidants are more potent than others and that the potency of antioxidants can be affected by how they're cooked and 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 the list below is a good guide to finding antioxidant-rich foods, it's best to hedge your nutritional bets by eating a wide variety of items. (Note that while all of the foods listed are acceptable on the South Beach Diet®, fruits should be introduced in Phase 2.)

The following 20 foods are loaded with antioxidants:

1. Pomegranates
2. Green peppers
3. Kale
4. Red kidney beans
5. Pinto beans
6. Blueberries
7. Cranberries
8. Artichokes (cooked)
9. Blackberries
10. Garlic
11. Raspberries
12. Strawberries
13. Apples
14. Spinach
15. Pecans
16. Sweet cherries
17. Brussels sprouts
18. Yellow squash
19. Black beans (dried)
20. Plums

Greet-the-Sun Breakfast Pizzas

Take Home the Taste of Summer This Fall

As the kids head back to school and the first few leaves bear their autumn colors, another summer season comes to a close. But you don't have to leave the Beach! With 150 flavorfulrecipes The South Beach Diet Taste of Summer Cookbook bringsthe essence of summer to your kitchen all year long.

The newest collection of recipes from Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet, the Taste of Summer Cookbook is inspired by summer's bounty of fresh foods and contains tips for enjoying these delicious recipes for fun and healthy eating year-round.

Nothing prepares you for a busy day like a satisfying breakfast. Greet-the-Sun Breakfast Pizzas from the Taste of Summer Cookbook offer a savory blend of protein, colorful veggies, and a hint of feta. Pizza for breakfast? Why not?

Prep time: 10 minutes
Start to finish: 20 minutes

Ingredients
5 teaspoons extra-virgin olive oil
4 ounces packed spinach (4 cups)
2 (6-inch) whole-grain pitas, halved horizontally
2 large plum tomatoes, thinly sliced
4 large eggs
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 ounces reduced-fat feta cheese, crumbled (1/3 cup)

Instructions
1. Heat the oven to 450°F.
2. In a large nonstick skillet, heat 1 teaspoon of the oil over medium heat. Add spinach, in batches if necessary, and cook until wilted, 2 to 3 minutes.
3. Brush inside of each pita round with 1 teaspoon oil. Place pita rounds, oiled side up, on a large baking sheet and bake until starting to brown, about 5 minutes. Remove from the oven.
4. Divide tomatoes and spinach evenly among pita halves, leaving an empty space in the center of each for an egg. Crack 1 egg into the center of each pita. Sprinkle with salt and pepper, return to the oven, and bake until yolks are lightly set, 8 to 10 minutes. Sprinkle with cheese and continue baking until cheese has softened, about 2 minutes more. Serve warm.

Nutritional Information:
250 calories
13 total fat (3.5 g sat)
21 g carbohydrate
13 g protein
3 g fiber
500 mg sodium

== South Beach Diet