Red Cabbage Slaw ~ South Beach Diet

cabbagecartoon

Happy Saturday and welcome to the weekend!

Chef P brought home a small head of red cabbage the other day and I’ve been trying to figure out what to do with it.

I had been looking through a magazine and came across a coleslaw recipe, so I thought that would be a good idea.  However, I couldn’t use the recipe I saw (not SB friendly) so had to look through my SB books to find something.

I ended up using a recipe in my low blood sugar cookbook which is based on the same principles as SB.  The recipe is applicable to Phase 2 as there are apples in it.  You could make it a Phase 1 recipe by just leaving them out.  However, I had tasted it before remembering to add the apples and it seemed to be missing something and tasted much better after I put the apples in.

I’m giving the recipe as it is written, but I used half the amounts in the dressing as the head of cabbage wasn’t very big; about the size of a softball or grapefruit.  The recipe calls for 3 Granny Smith apples, but again, I used just one apple and just a regular apple (Royal Gala) as I didn’t have any GS apples.  I think any apple will do.  I also added one grated carrot for a contrast of color and used a red onion instead of a regular onion as I find them less harsh when raw.  I also sliced the red onion really thin and used more than the recipe called for.

**RED CABBAGE SLAW**

DRESSING

½ C/4fl.oz./118ml extra virgin olive oil

3 Tbsp fresh lemon juice

1 Tbsp minced onion

1 tsp horseradish

1 tsp dry/powdered mustard

1 tsp celery salt

¼ tsp salt, or to taste

black pepper, to taste

VEGGIES

1 head red cabbage, shredded

3 Granny Smith apples, cored and grated

1 carrot, grated (optional)

HERE’S WHAT TO DO…

In a large bowl, combine all the ingredients for the dressing using a whisk.

If you have a mandoline slicer, it will make quick work of shredding the cabbage and you’ll be able to make nice, thin slices.  I also used it to slice the onion.

Toss the veggies around in the dressing and then add the grated apple.  Toss again to combine and add the grated carrot, if using.

Toss well.  Cover and refrigerate at least 3 hours prior to serving.  Stir occasionally.

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Enjoy!

♥♥  Terri  ♥♥

 

 

 

 

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Silken Chocolate Pudding ~ South Beach Diet

Hi Gang!

StormNemoCartoonHope you all had a wonderful weekend and that all of you on the east coast of the US survived the big snow storm.  Many of my family and friends had anywhere from 22″ to 3 feet of snow!  We had a small storm last night with rain and snow and high winds…I was glad we were all snug indoors!

Today I’m going to give you a quick and easy SBD dessert you can whip up in about 5 minutes, assuming you have the necessary ingredients.

It’s a silken chocolate pudding, which I must explain first.  Chocolate pudding in the US is not the same as what it is in the UK.  In the US, when we hear ‘chocolate pudding’, our first thought (or at least mine) is Jell-o brand chocolate pudding.  That smooth, custard-like, melt-in-your-mouth pudding.  I always enjoyed the top after it set as it got a bit chewy and gooey, unless you like to cover it so you don’t get that.  In the UK, saying ‘pudding’ is like saying ‘dessert’ as it could mean anything from a sponge cake to an apple or rhubarb  crumble…something sweet to have at the end of the meal.

Think back to Harry Potter and the Order of the Phoenix.  There’s a scene where they all get on the cart with Luna Lovegood (being pulled by a horse-like animal that only Harry and Luna can see)  and one of her lines is: ‘I hope there’s pudding’  It didn’t matter what type it was, as long as it was available.

This chocolate pudding is more on the lines of the US version.  It’s not exactly Jell-o brand, but I think it gets the job done.

This is made with silken tofu, which has a softer consistency than regular tofu and is perfect for this creamy Phase 1 pudding.  Tofu (in the US) comes in soft, medium, firm and extra-firm consistencies.  I’ve only ever seen silken and firm here in the UK.   Be sure to buy the soft type to use here.

SILKEN CHOCOLATE PUDDING

16oz/454g soft silken tofu, drained

2 Tbsp unsweetened cocoa powder

1/4 C granular sugar substitute

1 tsp vanilla extract

1/4 tsp salt (i left this out – didn’t see the need for it)

4 Tbsp no-sugar-added light whipped topping (garnish, optional)

2 Tbsp dry-roasted raw peanuts, chopped (garnish, optional)

In a food processor or blender, combine the tofu, cocoa powder, sugar substitute, vanilla and salt.  Purée until smooth.

Spoon the pudding into 4 dessert dishes, dollop each with 1 Tbsp of whipped topping and sprinkle evenly with peanuts, if using.

Serve right away or chill to serve later (add toppings right before serving).

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Sorry mine looks so dull, but I don’t have any sugar-free whipped topping, nor do I know if I can even get it.  We don’t have Cool-Whip here. 😦

Enjoy!

♥♥  Terri  ♥♥

 

 

Greek Sloppy Joes ~ South Beach Diet

“This is not military issue, airman. What sort of uniform is that?”

“Cretan camouflage sir. If you want to blend in with a bunch of drunken Greeks there’s nothing better.” ~ Good Morning, Vietnam, 1987

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Good Morning, World!

I’ve been cookin’ up a storm from my new SBD cookbook and the latest adventure was Greek Sloppy Joes.  It seemed fairly easy and I had all the ingredients, which of course, is always helpful.

It’s made with plenty of store cupboard ingredients that most of you should have on hand.  The only things you might need to go out and buy are feta cheese and spring onions/scallions.

To make it SBD friendly, instead of the traditional white flour burger bun, the recipe suggests serving it over whole-wheat orzo, but that’s not something I’ve ever seen in the states, let alone here in the UK.  I did have some other whole-wheat pasta, so just used that.  This recipe is for Phase 2, but for Phase 1, just leave out the pasta.

***Greek Sloppy Joes***

Makes 4 servings

5oz/142g/¾C whole-wheat pasta

4 tsp extra virgin olive oil

1 large onion, finely chopped

3 garlic cloves, minced

12oz/340g lean ground/minced sirloin

1 tsp dried oregano

1/2 tsp cayenne pepper

1/2 tsp ground cinnamon

14.5oz/400g can chopped/diced tomatoes

3 Tbsp tomato paste/puree

1/4 C/60ml water

4 Tbsp feta cheese (reduced fat, if possible)

1 spring onion/scallion, thinly sliced

In a large nonstick skillet, heat the oil over medium heat.  Add the onion and garlic and cook, stirring occasionally, until the onion is soft and beginning to brown, about 5-10 minutes.

Add the beef and break up with a wooden spoon.  Cook until the beef is almost all browned but still a little pink.  Sprinkle with the oregano, cayenne and cinnamon.

Stir in the can of tomatoes (with juice), tomato paste and water.  Cover and let simmer until the sauce is thickened and flavorful, about 30 minutes.

While the meat mixture is cooking, bring a saucepan of lightly salted water to a boil.  Add the pasta and cook according to the package directions.  Drain well.

Divide the pasta evenly among 4 bowls and spoon the meat mixture evenly on top.

Sprinkle each with 1 tablespoon of feta and some spring onion.

Serve and enjoy!

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♥♥  Terri  ♥♥

Friday Foodie Word ~ Paris-Brest

In honor of Comic Relief/Red Nose Day and The Great British Bake Off, I thought it fitting to use a word pertaining to baking and even one that was made on The GBBO….

Paris-Brest

Named after a famous 19th century bicycle race, this is a cake consisting of concentric baked rings of choux pastry, split in half and filled with whipped cream or crème pâtissière mixed with a fine praline and decorated with icing/powdered sugar and flaked almonds.

paris-brest

Should you care to indulge yourself with making this, here’s a recipe for you.

Enjoy!

Have a great weekend!

♥♥  Terri  ♥♥

Pork and Pepper Stew ~ South Beach Diet

Happy Friday Eve!

As most of you know, I’m back on the wagon again with trying to eat properly and follow SBD.  I have a couple of the books including the original from when the diet first came out, along with a copy of the ‘Supercharged’ and the SBD Cookbook (orange cover).

I decided to get another of the cookbooks as I wanted to get some new recipes, so a couple of weeks ago, I ordered the SBD Super Quick Cookbook (gold cover).  I love it!  It’s got so many great recipes in it.  I’ve only had the book a little over a week and I’ve made eight recipes from it already!

On Tuesday, I made this Pork and Pepper Stew.  I prepped all the meat and veg early in the day to make my life easier when it came time to cook.  I used my heavy cast iron pot with a lid and it filled it about 3/4 full.  I also did a couple of substitutions because I either didn’t have an ingredient or chose to use the variation given in the recipe.  I also added mushrooms to bulk it up a bit more.  I also used Knorr pork cubes instead of chicken broth which gave it a bit of smokiness.  This had a delicious flavor and made the kitchen smell yummy!

I’ve noted my changes in the ingredient list.  It looks like a long list of ingredients, but not too bad.

PORK AND PEPPER STEW

4 tsp olive oil

1¼lbs/568g boneless pork loin chops, well trimmed and cut into 1 inch/2.5cm chunks

1 large green bell pepper (I used an orange one for color)

6 scallions/spring onions, thinly sliced

3 garlic cloves, minced

2 Tbsp whole wheat flour (I used gram/chick pea flour)

3 C/710ml chicken broth (I used pork flavored stock cubes)

1/2 C/8 Tbsp chopped fresh cilantro/coriander (I used fresh chives)

1 small pickled jalapeño pepper, finely chopped (I happened to have a jar of these!)

½ tsp ground coriander

½ tsp salt

10oz/283g frozen green peas, thawed (I used black eyed peas/beans and nearly double the amount)

3-4 mushrooms, sliced (my addition so this is an optional ingredient)

1 Tbsp lime juice

4 Tbsp shredded reduced-fat Monterey Jack cheese (I just sprinkled on some Parmesan ~ don’t know if Monterey Jack is available here, but you could use reduced-fat cheddar)

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In a nonstick Dutch oven, heat the oil over medium-high heat.  Add the pork in batches and saute just to color it, about 2 minutes total.  Transfer to a bowl.  Don’t put all the meat in at once or you’ll end up steaming the meat instead of browning it.

Add the bell pepper, scallions and garlic to the pan.  Stir until the pepper begins to soften, about 3-4 minutes.

Sprinkle the veggies evenly with the flour and stir to combine.  Gradually stir in the broth.

(recipe instructions) Add the cilantro, jalapeño, coriander and salt.  Return the pork to the pan.  Bring to a low boil over high heat.  Reduce the heat and simmer until the pork is cooked through, about 5 minutes.  Stir the peas and lime juice into the stew.  Divide the stew among 4 bowls and sprinkle each serving with 1 Tbsp of cheese.

(my instructions) Add the cilantro, jalapeño, coriander, salt, beans and mushrooms.  Return the pork to the pan.  Bring to a low boil over high heat.  Reduce the heat, cover and simmer about 60-90 minutes.  Stir in the lime juice.  Serve with a sprinkling of Parmesan.

I prefer to cook a stew for a while to allow the flavors to meld together, but the choice is yours.

Pork & Pepper Stew

This is a Phase 2 recipe, but the variant reads that it can be changed into a Phase 1 recipe by substituting beans for the peas and leaving out the flour.

Hope you enjoy!

♥  Terri  ♥

What to do with…Eggplant/Aubergines

eggplant cartoonEggplant or Aubergine, whichever you call it, have a beautiful shiny, dark purple skin and a taste characteristic of Mediterranean cuisine.

Where did the name come from?

Some 18th-century European cultivars were yellow or white and resembled goose or hen’s eggs, hence the name “eggplant.”

In the western Mediterranean, the Catalan word was albergínia which was borrowed by French as aubergine, which was then borrowed into English.

 

To salt or not

The raw fruit can have a somewhat bitter taste, but becomes tender when cooked and develops a rich, complex flavor. Many recipes advise salting, rinsing and draining of the sliced fruit, to soften it and to reduce the amount of fat absorbed during cooking, but mainly to remove the bitterness.

Some modern varieties do not need this treatment. The fruit is capable of absorbing large amounts of cooking fats and sauces, making for very rich dishes, but salting reduces the amount of oil absorbed.   The eggplant can be peeled or not prior to cooking.

Buying and Cooking

EggplantWhen buying an eggplant, be sure to choose one that’s firm and heavy for its size.  The skin should be smooth and free of bruises or discoloration.  It’s best to store eggplants in the refrigerator until ready to use.

It can be stewed, deep fried, batter-dipped before deep frying.  It can be roasted in its skin until soft and the pulp scooped out and mixed with other ingredients.  It can also be hollowed out and stuffed with meat, rice or other fillings and baked.

Nicotine

The nicotine content in eggplant is higher than any other edible plant.  The amount of nicotine consumed by eating eggplant is nothing compared to being in the presence of a smoker.  On average, you would need to consume 9kg/20lbs of eggplant to ingest the same nicotine amount as found in a cigarette.

Ideas

So what do you do with eggplant now that you know stuff about it?

Slice into rounds, saute in olive oil, serve hot, warm or cold with yogurt, garlic & dill sauce.

Cut thin slices and make little rolls with a slice of fresh mozzarella, a sun-dried tomato, and a piece of roasted red pepper. Put rolls in a serving dish. Cover with a creamy cheese sauce or tomato sauce and bake at 350°f/180°c for about 30-45 minutes until bubbly.

You can also try out my recipe for Eggplant Lasagna if you want something hardy!

Cubed eggplant can also be added to stews and soups and is quite popular in Indian cooking.

So go get yourself some eggplant and whip up something different for dinner tonight!

♥  Terri  ♥

 

 

 

 

Apricot Oat Bars ~ South Beach Diet

Happy Friday Eve All!

SBDQECookbookAs you know from my post a few days ago, I’m back on the wagon…the proper eating wagon that is.  I have a couple of the SBD books (The original book, SBD Supercharged and the SBD Cookbook).  I decided to order a couple more so I got the SBD Good Carbs/Bad Carbs handbook and also The SBD Super Quick Cookbook.

I’ve only had the books a week and I’ve already made six recipes from the cookbook!  They all have been rather easy to put together and quite tasty also.  Tonight I’m making Lamb Meatballs in Tomato Mint Sauce which is another SBD recipe, but not from this cookbook.

I thought I would share the recipe I made early this morning.

These bars contain no flour at all and use rolled oats instead, so they are a Phase 2 food.  They are listed under the ‘breakfast’ section and make 12 bars, allowing for 1 bar per serving.  The recipe calls for peanut butter and dried apricots, but you can substitute another no-sugar-added nut butter, such as cashew and use dried cranberries or chopped dried apples or pears instead of the apricots.  It also calls for 1/4 cup granular sugar substitute (such as Splenda or Stevia) but I don’t have these in bulk, only in the small packets and didn’t feel like having to open who-knows-how-many so instead, used 3 tablespoons of agave nectar, which is allowed on Phase 2.  This comes out to less than one teaspoon per bar.

APRICOT OAT BARS

1/2 C natural creamy no-sugar-added peanut butter

1/4 C water

1 tsp vanilla extract

3 large egg whites (about 6 tablespoons)

1/4 C granular sugar substitute or 3 Tbsp agave nectar

2/3 C dried apricots, coarsely chopped

1/2 C walnuts, coarsely chopped

2 C rolled oats (not instant)

1/4 tsp salt

Heat the oven to 180°C/350°F.  Line a 9″x9″ (23cmX23cm) baking pan with parchment, leaving a 2inch (5cm) overhang on 2 sides.

In a large bowl, whisk together the peanut butter, water and vanilla.

Add the egg whites and whisk again.

Add the remaining ingredients until combined.  Transfer the mixture to the prepared pan and pat with moistened hands until even.

Bake for 15 minutes until crisp and set.

Cool in the pan for 5 minutes, the using the overhang, lift out of the pan.

Cut immediately into 12 bars.

Apricot Oat Bars

Store in an airtight container.  They can also be wrapped individually and stored in the freezer where they will keep for 3 months.

Great for a take-along snack or breakfast.  Pack one in your purse or backpack and it will be thawed by the tine you’re ready to enjoy it.  Have with a glass of low-fat milk for added protein.

Nutrition per bar:

154 calories, 9g fat, 1g saturated fat, 7g protein, 12g carbs, 2g fiber, 62mg sodium

Enjoy!

♥  Terri  ♥