Roasted Root Vegetable Soup

From the Eat Clean Diet, click here for the clean Roasted Root Vegetable Soup recipe.

Advertisements

December 6, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Recipes, Weight Loss Tips. Leave a comment.

How To Get Into A Pomegranate

“To easily extract seeds from a pomegranate, cut the crown end of a pomegranate. With a knife, score skin from end to end in six places. Fill a large bowl with cold water. Holding fruit underwater, gently break into sections along lines. Massage to free the seeds. Seeds will sink while membranes will float to the top. Scoop membranes out. Strain seeds and pat dry.”

Chatelaine

December 3, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet. Leave a comment.

The Best Greens

From the South Beach Diet, here are the best greens for you that you should be eating.:

  • Beet greens
  • Bok choy
  • Brussels sprouts
  • Collard greens
  • Kale
  • Mustard greens
  • Romaine and red-leaf lettuce
  • Spinach
  • Swiss chard
  • Turnip greens

“…Rrich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals (unstable oxygen molecules that can damage cells). Eating dark greens regularly may also lower blood pressure and cholesterol, promote normal eyesight, and improve gastrointestinal function.” 

December 3, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Weight Loss Tips. Leave a comment.

Navigate the Holidays: Pie Makeover

I love pie…especially pumpkin.  But, we need every calorie cut over the holiday to minimize weight gain but still enjoy the holiday food.  Here is South Beach’s healthy makeover on holiday pies.  The link is below.

For the crust: Replace refined white flour with whole-wheat flour, white whole-wheat flour, or nut flour (made from ground almonds, pecans, and/or walnuts, for example). Feel free to combine some old-fashioned rolled oats with the flour to give the crust more texture. You can also use whole-wheat phyllo dough for a lighter crust. Be sure to limit any pie you make to one crust though. 

For the filling: Take advantage of the fall season’s freshest produce and fill your pie with apples, pears, quince, or pumpkin, or use canned pumpkin purée or frozen fruits of your choice. For other pie-filling ideas, enjoy no-sugar-added natural peanut butter, nonfat or low-fat artificially sweetened flavored yogurt (such as raspberry or strawberry), or sugar-free pudding. Be sure to use granular sugar substitute (or agave nectar for a natural sweetener) and use fat-free half-and-half instead of heavy cream and trans-fat-free margarine (vegetable-oil spread) or canola oil rather than butter. You can also use no-sugar-added chocolate powder and unsweetened cocoa powder, but remember to count them toward your daily Sweet Treat allowance of 75 to 100 calories. Among the traditional pie flavorings, we recommend pure vanilla or almond extract, ground cinnamon, allspice, ground ginger, freshly grated nutmeg, and ground cloves.

For the topping: Rather than using a second crust, there are many delicious ways to top your cooked pie. Here are a few suggestions:

  • Lemon or lime zest
  • Dark-chocolate shavings
  • Sugar-free maple or chocolate syrup
  • Bittersweet dark or semisweet dark chocolate chips
  • Pecans, slivered almonds, or walnuts
  • Light or fat-free whipped topping

Link: http://www.southbeachdiet.com/sbd/publicsite/healthy-holiday-pie-makeovers.aspx?xid=nl_TheSouthBeachDietTMNewsletter_20101119

November 19, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Navigate the Holidays, Recipes, Weight Loss Tips. 2 comments.

South Beach Diet – An Elegant Fish Dinner

Cod With Artichokes and Basil (Phase 1)

Description
Marinated artichokes are a great convenience product because they provide concentrated flavor and a delicious liquid, which can also be used to flavor a dish. Together with aromatic basil, they are the perfect foil for flaky, light cod. You can also try pollack, haddock, snapper, or turbot for this recipe.

Prep time: 5 minutes
Cook time: 15 minutes

Serves 4

Ingredients
1 1/2 pounds cod fillet
1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil
1 tablespoon dried basil
Salt and freshly ground black pepper
10 ounces marinated artichoke hearts (about 12 pieces), plus 1 tablespoon liquid from jar

Instructions
Heat oven to 450°F.

Place cod in an ovenproof baking dish, brush with oil, sprinkle with basil, and season with salt and pepper. Arrange artichoke hearts around fish and drizzle with artichoke liquid.

Bake until fish is opaque and just flakes with a fork, 12 to 14 minutes. Remove from oven and serve hot.

Nutritional information
Per serving:
250 calories
10 g fat (1 g sat)
8 g carbohydrate
33 g protein
3 g dietary fiber
430 mg sodium

April 18, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Recipes, Weight Loss Tips. Leave a comment.

How To Thaw Food Safely

I am guilty of not buying meat on sale and then thawing when needed.  Mostly because the thawing process requires planning and therefore my dinners need to as well! Cut and paste from SouthBeachDiet.com,

Refrigerator Thawing
The safest way to defrost food is to keep it in the refrigerator at 40°F or below. Frozen foods usually require 24 hours of thawing in the fridge for each five pounds of weight. But even smaller amounts of frozen food — such as a pound of ground beef or chicken breasts — usually take a whole day (eight to nine hours) to defrost. If you thaw food for an entire day in the refrigerator, it usually stays good for another day or two before cooking (fish is an exception, enjoy it as soon as possible). Red meat can last up to five days after thawing.
Best for: leftovers, meat, poultry, fish

Cold-Water Thawing
Cold-water thawing is faster than using the refrigerator, but it requires more attention. To thaw with cold water, place the food in a leak-proof plastic bag. Make sure that the bag doesn’t have a hole because there’s a chance that bacteria from the air or its surroundings can get into the food. Submerge the entire bag of food in the cold water, changing the water every 30 minutes. Small packages of meat or poultry (one pound) usually take an hour or less to defrost; larger packages can take up to two to three hours. Once the food is completely thawed, it must be cooked immediately.
Best for: whole chickens and turkeys; chicken and turkey breasts

Microwave Thawing
Most microwaves now have a pre-set button for thawing frozen foods. Keep in mind that when you thaw in the microwave, some areas of the food may become warm and start to cook as it defrosts. Keeping defrosted food in the microwave is not recommended because bacteria can grow when a certain temperature is reached. As with cold-water thawing, food that is thawed in the microwave should be cooked immediately after defrosting.

April 17, 2010. Tags: , , . Diet, Interesting Articles. 1 comment.

Steaming Vegetables

Vegetables are a staple for any diet…I’ve upped my intake and now steam my veggies in the microwave.  I take about 3 meals and 1 snack to school/work with me (per my nutritionist).  

From SouthbeachDiet.com:

On the Stovetop:

  1. Add one or two inches of water to a large pot and bring to a boil over high heat.
  2. Prepare your vegetables for cooking: After washing thoroughly, cut them into equal-sized pieces to ensure even cooking.
  3. Place your steaming basket (a specially designed tool that fits inside a pot and holds food just above the surface of the water) in the pot of water. Or use a bamboo steamer, which sits above steaming water
  4. Add vegetables and cover.
  5. Cook until vegetables reach the desired texture. In general, most vegetables require only one or two minutes of steaming, since steam is even hotter than boiling water. If you like your veggies tender, cook a little longer; if you prefer crunchy veggies, cook for a shorter period. Be careful not to overcook, or you’ll end up with mushy vegetables.
  6. Carefully remove the lid (remember, the steam can burn your hands!) and take the vegetables out of the basket. Serve them immediately with a South Beach Diet–friendly sauce or seasoning, including lemon juice and any spice (that doesn’t contain added sugar) or with fresh chopped herbs, such as parsley or basil.

In the Microwave:

  1. Prepare your vegetables for cooking: After washing thoroughly, cut vegetables into equal-sized pieces to ensure even cooking.
  2. If you have the plastic bags made especially for microwave steaming, follow the directions on the box; otherwise place vegetables in a large, microwave-safe bowl (a glass bowl, for example) and follow the rest of the steps below.
  3. Add water to cover your vegetables — the water should be shallow in the bowl.
  4. Cover the bowl with microwave-safe plastic wrap and fold back in one spot to allow steam to vent.
  5. Microwave on high for four to eight minutes (depending on the thickness of the vegetables) or until your veggies reach the desired texture. Serve with a South Beach Diet–recommended sauce or seasoning.

March 20, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Weight Loss Tips. 2 comments.

South Beach Diet Grocery List

Here’s the South Beach Diet grocery list for phase 1.  I have some books for their recipes and theory…not to follow like a bible.  I can’t quite believe the testimonies in them!  A few years ago I read it after Xmas and still follow some of the rules.

But they do have decent theories regarding what to eat and what to avoid (good – proteins, veggies; bad – bread and sugars).

The diet is broken down into 3 phases, each with their own restrictions.  Phase 1 is the most restrictive while Phase 3 is the least and it’s a lifestyle.

Here’s the grocery list:

Eggs are a good source of protein, vitamin B12, riboflavin, and selenium. Eggs are so versatile that you can enjoy them with any meal, whether it’s a breakfast frittata or omelet, a salad or sandwich for lunch, or a dinner casserole.

Fat-free or part-skim ricotta cheese is packed with calcium and can add a creamy flavor to many dishes without adding extra fat. Use ricotta cheese in breakfast recipes or to make dessert. Another Phase 1-friendly dessert? Simply mix a half cup of fat-free or part-skim ricotta cheese with some vanilla extract and top with a sprinkling of nuts — delicious.

Plain nonfat or plain low-fat yogurt is a good dairy choice because it’s rich in calcium and other minerals and also provides protein and B vitamins. Yogurt is great for an on-the-go breakfast or snack before or after a workout.

Lean deli meat is ideal for making roll-ups for a healthy snack. Just take a tablespoon of your favorite nut butter and spread it over some lean turkey, chicken or roast beef, place on a lettuce leaf, and roll up for a delicious mid-morning or mid-afternoon snack.

No-sugar-added Fudgsicles will satisfy your sweet tooth on Phase 1. Fudgsicles can be enjoyed as a Sweet Treat.

Tomato juice or vegetable-juice cocktail is rich in vitamin C, potassium, and lycopene, a powerful antioxidant that is shown to help prevent certain forms of cancer and help protect against heart disease. Vegetable-juice cocktail is a healthier alternative to fruit juice because it doesn’t have as much sugar and is made with 100 percent vegetables.

Extra-virgin olive oil is one of the healthiest oils because it contains heart-healthy omega-3 fats. It can be used to prepare a delicious stir-fry or create flavorful salad dressings.

Nuts are great to have on hand for a healthy snack. High in plant protein and fiber, nuts add crunch to salads and grain dishes. Because nuts and seeds are calorie-dense, however, they may cause your weight loss to stall if you eat too many, so stick to the recommended serving sizes.

Salad greens can be tossed with a South Beach Diet-friendly salad dressing for lunch or dinner. Darker varieties of lettuce like Romaine, green leaf, and red leaf offer more nutritional benefits than iceberg.

Part-skim cheese sticks make healthy mid-morning snacks. Be sure to choose varieties that contain six grams of fat or less per ounce.

January 8, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Weight Loss Tips. 2 comments.

%d bloggers like this: