Monday, December 31, 2007
Atkins follows the SouthBeach Diet's Lead
Pumpkin CheeseCake - South Beach Diet Recipes
1-15 oz. Can Pumpkin
1 Lg. Can Fat Free Carnation Evaporated Milk
1 Cup Splenda
Dash of Salt
2-3 tsp. Pumpkin Pie Spice
2 Lg. Eggs
1-8oz. Pkg. Fat Free Cream Cheese
Directions
Mix all ingredients together and beat 3 minutes or until very creamy.
Pour into 6 Custard cups. Put cups into a baking pan with hot water. Bake at 425 for 15 min. and the lower temp. to 325 for 35 minutes. Chill before serving.
Sunday, December 30, 2007
Foil Baked Fish - South Beach Diet Recipes For Phase 3
4 fillets fish
1 cup fresh green beans
1 cup fresh yellow squash
1 teaspoon dill
1 tablespoon olive oil
1 lime
Brush each filet of fish with olive oil and season to taste with sea salt and freshly ground pepper. Sprinkle with a pinch of dill. Place on a sheet of aluminum foil and add one fourth cup of green beans and squash. Sprinkle with a bit of lime juice. Repeat this process for each fillet, and fold each into a tight packet. Place on a baking sheet in a 350 degree oven and cook for at least 15 minutes, or until fish flakes when separated with a fork.
South Beach Diet Phase 3
Saturday, December 29, 2007
South Beach Diet Phase 2 Foods
Foods Allowed
- Starchy Carbs (sparingly) - bagels (whole wheat), bran muffins, cereals (high-fiber, oatmeal), pasta (whole wheat), rice (wild or brown), bread (multi-grain, bran, whole wheat).
- Seafood
- Lean beef (i.e. good cuts)
- Lean poultry (skinless chicken or turkey breast)
- Lean pork
- Fruit - apples, medium-sized banana (added Jun '04), blueberries, grapefruit, grapes, mangoes, oranges, peaches
- Vegetables - barley, black-eyed peas, pinto beans, sweet potatoes, yams, onions, carrots.
- Dairy - yogurt, milk (fat-free, 1%, 2-3 cups max.) Note that yogurt can be articially sweetened non-fat - but limit to 4 oz per day.
- Sweets - chocolate (semi-sweet).
- Soy products (<>
Foods to AVOID
- Starchy Carbs - all refined carbs - white breads, white pastas, white rice, rice cakes, cookies.
- Fruit -
canned fruit, fruit juice, pineapple, raisins, watermelon. - Vegetables - beets
, corn, white potatoes - Dairy - full cream
South Beach Diet Phase One Foods
Foods Allowed (controlled portions)
- Seafood
- Lean beef (i.e. good cuts)
- Lean poultry (skinless chicken or turkey breast)
- Lean pork
- Vegetables - broccoli, cauliflower, celery, asparagus, spinach, tomatoes, lettuce, mushrooms, zucchini, eggplant, onions, fennel.
- Legumes - beans
- Eggs
- Cheeses - fat-free, cottage cheese
- Dairy - (fat-free or 1% milk, fat-free plain yogurt). Dairy limited to 2 servings per day.
- Nuts
- Oils -canola or olive oil
- Sweets / Sugars - no more that 75 calories per day
Foods to AVOID
- All High Carbs - bread, cereal, rice, pasta, potatos, all baked goods.
- Alcohol
- All Dairy - milk, yogurt and ice cream
- Fruit - all fruits and fruit juices
- Cheese - full fat
- Vegetables - barley, carrots, white or sweet potatos, corn, yams, beets.