Active Low-Carber Forums
Atkins diet and low carb discussion provided free for information only, not as medical advice.
Home Plans Tips Recipes Tools Stories Studies Products
Active Low-Carber Forums
A sugar-free zone


Welcome to the Active Low-Carber Forums.
Support for Atkins diet, Protein Power, Neanderthin (Paleo Diet), CAD/CALP, Dr. Bernstein Diabetes Solution and any other healthy low-carb diet or plan, all are welcome in our lowcarb community. Forget starvation and fad diets -- join the healthy eating crowd! You may register by clicking here, it's free!

Go Back   Active Low-Carber Forums > Main Low-Carb Diets Forums & Support > Daily Low-Carb Support > South Beach Diet
User Name
Password
FAQ Members Calendar Mark Forums Read Search Gallery My P.L.A.N. Survey


Reply
 
Thread Tools Display Modes
  #421   ^
Old Tue, Aug-17-10, 14:38
lawyer75's Avatar
lawyer75 lawyer75 is offline
New Member
Posts: 24
 
Plan: SBD
Stats: 180.8/144/132 Female 5.6'
BF:
Progress: 75%
Location: Istanbul, TURKEY
Default

red lentil balls- servings for 8
Ingredients:

2 cups red lentils
1 cup fine bugur
4 cups water
1 large onion, finely chopped
2 teaspoon of salt
2 teaspoon of red flake pepper
2 teaspoon of cumin
1 teaspoon of black pepper
1 Teaspoon of tomato paste
5-6 scallions, chopped
½ bunch parsley, chopped
4 table spoons of olive oil

Rinse lentils and simmer in 4 cups of water till very soft(stirring frequently towards the end to prevent sticking.) Remove from heat and add bulgur, cover and let sit for 15-20 minutes. Stir onion in a little vegetable oil in a pan, add pepper paste when it gets completely transparent. Cool it and then add it to the lentil-bulgur mixture, along with all the rest of the ingredients. Make sure to mix all ingredients all together and form into balls by your hands. Serve each of the balls seasoned with a few drops of lemon juice, as is or accompanied by romaine lettuce leaves.

Zucchini cake/quiche- serving for 4

Ingredients:

2 zucchinis
1 carrot(optional)
1 sweet potato(optional)
1/2 cup of spinach
1 egg
1 onion, finely chopped
2 Tablespoons of whole grain flour(wheat/oat/rye etc)
5 springs each Dill and parsley, or to taste
1/2 cups of non fat feta cheese or any cheese you like
1 teaspoons of baking soda
1 coffee spoons of Ground Red pepper
Salt, black pepper to taste

Chope onion finely, and mince parsley and dill. Grate zucchini(make it in a slow mode if you use food processor, do not let all the juice come out), spinach, potatoes,carrot sperately. put the olive oil in a pan and stir the onions until they get transparent, add carrots stir for one minute , then potatoes, stir for two more minutes and add spinach They should not be completely cooked, just a little bit softened. cool it and mix all these and all other ingredients. Put this mixture in a pyrex with grease proof paper on the bottom(or you can use tart tray) and cook it in preheated 360F oven until the top is browned. Optionally you can serve with non fat yogurt, hot or cold.

Red Cabbage Salad

Ingredients

1 whole red cabbage
3-4 scallions
1 Table spoon chopped parsley
lettuce(as much as you like)
1 Table spoon olive oil/1 coffee spoon light mayo
sodium reduced salt
1 cup vinegar
Juice of ½ lemon

Slice red cabbage thinly, and sprinkle liberally with salt. rub with the salt, then wash well. Add vinegar and enough water to cover and allow to rest a few days in a glass jar. Chop scallions and parsley, lettuce and mix with a portion of the cabbage in a deep bowl, and season with olive oil and lemon. The remaining red cabbage can be kept in the vinegar water and will not spoil, it is ready for use at any time.

Lentil Salad- serving for 4
Ingredients

2 cups green lentils
1/2 cup crushed walnuts
1 cup parsley
1 cup dill/fresh optional to taste
4-5 scallions/ half cup of onions if you don't have them
Juice of 1 lemon
sodium reduces salt, black pepper, red pepper
2 table spoons of Olive oil

Boil lentils till tender but not mushy. Chop parsley, dill/mint and scallions finely. Mix all ingredients and serve cold.
Reply With Quote
Sponsored Links
  #422   ^
Old Sun, Sep-12-10, 09:14
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 30,111
 
Plan: No sugar, flour, wheat
Stats: 228.4/209.0/170 Female 5'6"
BF:stl/too/mch
Progress: 33%
Location: NYC
Default

SBD Daily Dish
A Zesty Taco Salad
While traditional taco salad may not sound like a healthy meal, with a few ingredient tweaks you can easily turn this festive dish into a nutritious, South Beach Diet–friendly lunch or dinner. This delicious salad is prepared using lean sirloin, veggies such as jicama and tomatoes, and zesty Mexican seasonings.

Tex-Mex Salad With Salsa Dressing (Phase 1)

Description
This quick beefy salad calls for jicama, a nonstarchy tuber that is crisp and juicy. You can find jicama in the produce department of the supermarket, either in the Latin American section or with the potatoes and onions. A jicama can weigh anywhere from 1/2 pound to 5 pounds; look for a small one that is firm and heavy for its size. Use a vegetable peeler or paring knife to remove the brown papery skin before cutting it into matchstick-size pieces (julienne).

Serves 4

Hands-on time: 10 minutes
Total time: 20 minutes

Ingredients
1 1/2 teaspoons ground coriander
1 teaspoon ground cumin
3/4 teaspoon dried oregano
3/4 teaspoon salt
1 (1 1/4-pound) sirloin steak
4 teaspoons extra-virgin olive oil
1 cup whole fresh cilantro leaves
1 cup julienned jicama
2 plum tomatoes, diced
1/3 cup prepared no-sugar-added black-bean salsa
2 tablespoons fresh lime juice
1/2 avocado, cut into 1/2" dice

Instructions
In a small bowl, stir together the coriander, cumin, oregano, and salt. Rub the mixture into both sides of the steak.

In a medium skillet, heat 1 teaspoon of the oil over medium-high. Add the steak and cook for 2 to 3 minutes per side for medium-rare (longer for more well done). Transfer to a cutting board and let stand for 5 minutes.

Meanwhile, in a large bowl, combine the cilantro, jicama, tomatoes, salsa, lime juice, and remaining 3 teaspoons oil.

Thinly slice the steak, add to the bowl, and toss to combine. Divide the salad evenly among 4 plates and scatter the avocado evenly over the tops.

Nutritional information
Per serving:
295 calories
14 g fat (4 g sat)
9 g carbohydrate
33 g protein
4 g fiber
608 mg sodium
Reply With Quote
  #423   ^
Old Mon, Nov-15-10, 09:18
Gidjee's Avatar
Gidjee Gidjee is offline
Registered Member
Posts: 90
 
Plan: South Beach
Stats: 271/265/145 Female 5'6"
BF:
Progress: 5%
Location: Central Pennsylvania
Default

I made this soup over the weekend and saved in 1C portions to eat at lunch the rest of this week. It was Delish!! Though I didn't care for the parmesan garnish. It got melty and stuck to the spoon. I'll leave that out for the rest of my servings. I adore soup and was so glad to have found this recipe. Thanks Judy!

Quote:
Originally Posted by Judynyc
SBD Daily Dish 12/27/09
A Warming Winter Soup
It’s cold outside! And as the temperature drops, you’ll want to cuddle up inside with this tasty, warming winter soup. Chock-full of healthy ingredients and easy to prepare, this savory soup is sure to warm you up on a chilly winter day.

White Bean Soup With Greens (Phase 1)

Description
This southern Italian soup features white beans and healthy dark greens. Choose from great northern beans, cannellini beans, or any other white bean you happen to have on hand.

Serves 6

Ingredients
1 1/2 pounds Swiss chard, escarole, or beet greens, trimmed
6 cups chicken broth
1 clove garlic, crushed
1 cup cooked white beans
1/2 teaspoon salt
1/8 teaspoon ground white pepper
Grated Parmesan cheese, for garnish
Red-pepper flakes, for garnish

Instructions
Bring a large pot of water to a boil over medium-high heat. Add the greens — it is not necessary to cut them, because they will break apart while they cook in the soup — and cook for 7 minutes, or until barely tender. Drain the greens, squeezing out as much water as possible. (This can be done several hours before cooking in the soup.)

Bring the broth to a simmer in large pot over medium-high heat. Add the garlic and greens. If using canned white beans, place them in a strainer and rinse them under cold running water to remove excess sodium. Add the beans to the broth. Simmer gently, partially covered, for 10 minutes. Sprinkle with the salt and pepper to taste. (Do not add salt before the soup has finished cooking, or it may become too salty.)

Ladle the soup into heated bowls. Pass the cheese and pepper flakes at the table.

Nutritional information
Per serving:
79 calories
2 g fat (1 g sat)
12 g carbohydrate
6 g protein
4 g dietary fiber
1,008 mg sodium
0 mg cholesterol
Reply With Quote
  #424   ^
Old Mon, Dec-06-10, 09:39
VitaminK VitaminK is offline
New Member
Posts: 20
 
Plan: South Beach
Stats: 205/188/175 Male 5' 10"
BF:
Progress: 57%
Location: Texas
Default Chocolate Ricotta "Mousse"

Yeah, so just a variation on the ricotta cremes in the book. I didn't see one for just chocolate, so here's what I did:

1/2 Cup Part Skim Ricotta
~1 tsp sugar-free Hershey's syrup
1 tablespoon cocoa powder
1 packet sweetener (I used Truvia)

Put it into a cup, mix vigorously with a fork until well blended. Eat cold.

My wife really liked this, as she's been missing sweet treats since starting South Beach.

Just remember, this counts as a dairy serving. Don't overdo it!
Reply With Quote
  #425   ^
Old Mon, Dec-06-10, 09:56
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 30,111
 
Plan: No sugar, flour, wheat
Stats: 228.4/209.0/170 Female 5'6"
BF:stl/too/mch
Progress: 33%
Location: NYC
Default

Great, thanks for sharing!!

As for your wife, she can also have some dark chocolate as her sweet treat.
Reply With Quote
  #426   ^
Old Tue, Dec-07-10, 22:23
VitaminK VitaminK is offline
New Member
Posts: 20
 
Plan: South Beach
Stats: 205/188/175 Male 5' 10"
BF:
Progress: 57%
Location: Texas
Default

Quote:
Originally Posted by Judynyc
Great, thanks for sharing!!

As for your wife, she can also have some dark chocolate as her sweet treat.


So...how much dark (semi- or bittersweet) chocolate is allowed? 75 calories worth on an occasional basis?
Reply With Quote
  #427   ^
Old Wed, Dec-08-10, 07:29
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 30,111
 
Plan: No sugar, flour, wheat
Stats: 228.4/209.0/170 Female 5'6"
BF:stl/too/mch
Progress: 33%
Location: NYC
Default

Quote:
Originally Posted by VitaminK
So...how much dark (semi- or bittersweet) chocolate is allowed? 75 calories worth on an occasional basis?

Actually, the new upper limit is 125 calories and that is usually 1/2 of the serving size on the packages here. so what I do is look at the serving, which is usually 220 cals, and if it says 8 squares, I'll have 4 . And I have it daily as my sweet treat as its allowed daily.
Reply With Quote
  #428   ^
Old Wed, Jan-19-11, 01:34
shelley's Avatar
shelley shelley is offline
Senior Member
Posts: 279
 
Plan: South Beach
Stats: 244/224/130 Female 5' 3" (should be 6'3")LOL
BF:
Progress: 18%
Location: Cambridge, Ontario
Default coconut chicken

Are you sure coconut milk is ok on phase one of south beach. It is really sweet?
Reply With Quote
  #429   ^
Old Wed, Jan-19-11, 07:17
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 30,111
 
Plan: No sugar, flour, wheat
Stats: 228.4/209.0/170 Female 5'6"
BF:stl/too/mch
Progress: 33%
Location: NYC
Default

Quote:
Originally Posted by shelley
Are you sure coconut milk is ok on phase one of south beach. It is really sweet?

Hi,
Yes, it is allowed as its listed in the allowed condiments, see below:
Quote:
SEASONINGS AND CONDIMENTS

All spices that contain no added sugar
Broth
Coconut Milk -Light
Espresso powder
Extracts (almond, vanilla, or others)
Horseradish sauce
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)
Salsa (check labels for added sugar)
Use the following toppings and sauces sparingly (check labels for added sugar and MSG)
Cream Cheese, fat-free or light - 2 TBS
Hot Sauce
Low carb condiments, as long as they meet South Beach guidelines (have no added fat and are sugar-free/contain no added sugar)
Miso - 1/2 TBS
Shoyu - 1/2 TBS
Sour Cream, light and reduced-fat - 2 TBS
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Tamari
Worcestershire Sauce - 1 TBS
Whipped Topping, Light or Fat-Free - 2 TBS
Reply With Quote
  #430   ^
Old Fri, Jan-21-11, 05:44
med234's Avatar
med234 med234 is offline
Senior Member
Posts: 3,046
 
Plan: Low Carb, Good Carb
Stats: 206/164/160 Female 69 inches
BF:
Progress: 91%
Location: UK
Thumbs up

Hi Judy.
I've been a long time off the wagon, so I've come back here for some inspiration.
:-)
Reply With Quote
  #431   ^
Old Fri, Jan-21-11, 08:43
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 30,111
 
Plan: No sugar, flour, wheat
Stats: 228.4/209.0/170 Female 5'6"
BF:stl/too/mch
Progress: 33%
Location: NYC
Default

Quote:
Originally Posted by med234
Hi Judy.
I've been a long time off the wagon, so I've come back here for some inspiration.
:-)

Welcome Back!
Come join us in the weigh in thread.
Reply With Quote
  #432   ^
Old Tue, Jan-25-11, 13:16
skippie's Avatar
skippie skippie is offline
Senior Member
Posts: 6,720
 
Plan: Bariatric Surgery/S.Beach
Stats: 280/143/145 Female 5ft 3 inches
BF:way/2/much
Progress: 101%
Location: northern indiana
Default

Just saw this while flipping thru a magazine.......
White fish with chickpea ragu

1T olive oil
1 onion chopped
2 cloves garlic, finely chopped
Kosher salt and pepper
1/2 t paprika (preferably smoked)
1 15oz can chickpeas, rinsed
1 14.5oz can diced tomatoes
1 1 1/4-lb piece cod halibut fillet (1 inch thick) cut into 4 pieces
1/2 c fresh flat leaf parsley, chopped

1.heat oil in large skillet over med heat. Add onion, garlic, 1/4t salt and pepper and cook stiring until beginning to soften 5-6 min. Stir in paprika and cook 1 min.
2.Add chickpeas, tomatoes and bring to boil. Reduce heat and simmer stirring occasionally, for 4 min.
3.season fish with 1/4 t each salt & pepper and nestle it among the chickpeas. Simmer covered until the fish is opaque throughout and the sauce has thiskened, 8-10 min. Stir in parsley before serving.

Serves 4
Per serving.......
285 cal, 32 g pro, 25 g car, 6 g fiber, 6g fat(1g sat fat), 61 mg chol, 743 mg sod.

I think you could change out the chickpeas to any white beans. You could cut back on the sodium by using dry beans not can. Or look for no added salt beans, and same for tomatoes.
And for those that like peppers, mushrooms, zucchini I'm sure they could be added too. An easy way to up your veggies. I might even add a sprinkle of Cayenne Pepper just to add a bit of zip.
Reply With Quote
  #433   ^
Old Wed, Jan-26-11, 08:52
med234's Avatar
med234 med234 is offline
Senior Member
Posts: 3,046
 
Plan: Low Carb, Good Carb
Stats: 206/164/160 Female 69 inches
BF:
Progress: 91%
Location: UK
Default Pan-fried turkey with lime and ginger

Pan-fried turkey with lime and ginger (Serves 4)

4 turkey escalopes, 125g each, scored for marinading
250g zucchini, cut into small batons
Marinade :
1-4 cloves garlic, finely chopped
1tbsp ginger, finely chopped
2tbsp dark soy sauce
2tbsp vegetable or groundnut oil
1tbsp sesame oil
Juice of 1 lime
1tbsp sweet chilli sauce
2tbsp chopped coriander, opt
A little oil

Method
1.Marinade the escalopes for 1-5 hours, then fry them in a little oil. Season with salt and pepper.
2.Stir-cook the zucchini in a wok, or large pan, with the remaining marinade. Be sure the marinade is properly cooked. Remove from the heat and serve with the turkey, plus another vegetable.

This is adapted from Good to Know magazine.
http://www.goodtoknow.co.uk/recipes...an-fried-turkey
Reply With Quote
  #434   ^
Old Sun, Feb-06-11, 10:17
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 30,111
 
Plan: No sugar, flour, wheat
Stats: 228.4/209.0/170 Female 5'6"
BF:stl/too/mch
Progress: 33%
Location: NYC
Default

SBD Daily Dish for Super Bowl Sunday 2/6/11

Quote:
A Super Bowl Finger-Food Favorite
Tackling a Super Bowl party this year? No problem! We’ve given a South Beach Diet-friendly twist to this traditional game-watching favorite to help you stick to your healthy eating plan. These Buffalo Chicken Bites can be prepared ahead of time, so you won’t have to miss a touchdown — or a good commercial!

Buffalo Chicken Bites (Phase 1)

Description
What would a good football game be without the familiar taste of the devilishly spicy chicken that hails from upstate New York?

Prep time: 15 minutes
Cook time: 10 minutes

Makes 8 (3-skewer) servings

Ingredients
3 tablespoons trans-fat-free margarine
2 tablespoons hot pepper sauce, or more to taste
1 teaspoon canola oil
3 (6-ounce) boneless, skinless chicken breasts, cut into 24 (1") cubes
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
3 celery stalks, cut into 24 (1") pieces
Blue Cheese Dipping Sauce (see directions below)

Instructions
Melt margarine in a medium nonstick saucepan. Whisk in hot pepper sauce and cook for 1 to 2 minutes, or until slightly thickened; set aside.

Heat oil in a large nonstick skillet over medium-high heat. Season chicken with salt and pepper, add to pan, and cook, turning occasionally, until browned on all sides, about 6 minutes. Add margarine mixture to pan and gently toss chicken until well coated, 1 to 2 minutes.

Remove chicken from pan and skewer each cube with a toothpick. Skewer 1 piece of celery at the base of each. Arrange on a platter and serve with dip.

Blue Cheese Dipping Sauce (Phase 1)

Makes 1/2 cup

Make-Ahead: Dip can be made up to 1 day ahead; refrigerate in a covered container and serve chilled or at room temperature.

Ingredients
2 tablespoons crumbled blue cheese
1/4 cup reduced-fat sour cream
2 tablespoons mayonnaise
1 teaspoon fresh lemon juice
1 teaspoon red wine vinegar
Hot pepper sauce

Instructions
Mash blue cheese in a medium bowl, leaving some small lumps. Whisk in the sour cream, mayonnaise, lemon juice, vinegar, and hot pepper sauce to taste. Transfer to a small bowl and serve with the chicken.

Nutritional information
Per 3-skewer serving (with 1 tablespoon dip):
150 calories
9 g fat (2.5 g sat)
1 g carbohydrate
16 g protein
0 g fiber
250 mg sodium


** many of us here at activelowcarber.org, who follow the SBD, are now using butter instead of margarines. This is a personal chocie and does not reflect a plan change from the book itself. I still practice strict portion controls.**
Reply With Quote
  #435   ^
Old Tue, Apr-12-11, 18:35
toddswife toddswife is offline
Registered Member
Posts: 29
 
Plan: South Beach Diet
Stats: 190/190/135 Female 5'2"
BF:
Progress: 0%
Location: Grand Forks, ND
Default

I was wondering if this would be the place to post a bran muffin recipe and have those who are far more in the know than I am tell me how SBD friendly they are. i am sure they are not for P1 but maybe P2?
Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 14:56.


Copyright © 2000-2024 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.