Red Cabbage Slaw ~ South Beach Diet

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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  ♥♥

 

 

 

 

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  ♥♥

Roasted Lentils ~ South Beach Diet

Wow!  I’ve just found a new delicious snack that can take the place of popcorn or anything salty and crunchy!

This is another recipe from my new SBD Quick Cookbook.  I cooked up my own dried green lentils, but feel free to use the canned as stated in the recipe.

The summary topper for the recipe reads as follows:

Here’s a novel and healthy Phase 1 snack for those who love crunch but are tired of popcorn.  Canned lentils are tossed with a little olive oil and adobo seasoning, then roasted.  You can buy adobo seasoning, typically a mix of garlic powder, onion powder, black pepper, turmeric, oregano and sometimes salt and dried citrus zest, at most supermarkets in the US.  If you can’t find adobo seasoning, then you could just as easily toss the lentils with another seasoning mix of your choice or just plain sea salt.

ROASTED ADOBO LENTILS

2 cans (15oz each) or 856g lentils, drained and rinsed

2 Tbsp extra virgin olive oil

1½ tsp adobo seasoning (I used a seasoned sea salt)

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Heat oven to 425°f/220°c.  Using a paper towel, pat the lentils dry.

In a bowl, combine the lentils, oil and seasoning and toss/stir to coat well.

Transfer to a foil lined rimmed baking sheet, spreading the lentils in a single layer.

Roast the lentils, shaking the pan occasionally, for 20-25 minutes or until lightly crisp.

Allow to cool briefly on the baking sheet before serving warm or at room temperature.

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The lentils will keep for a couple of days in an airtight container at room temp…if they last that long!

♥♥  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  ♥

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  ♥

South Beach Diet ~ Here we go Again!

Good day, dear readers!

weight-loss-cartoonWell as we all know, a new year usually signals the time to get back to proper eating and for me, it’s no different.  As many of you know, I’m an avid follower of the South Beach Diet (SBD) and am the first one to promote its wonderful, healthy way of eating, but over the past few months several months year an a half, I’ve completely slipped off the wagon as if it were covered in grease.

When I was following it back in 2010, I managed to lose 28lbs.  I felt great, I dropped 3 sizes, I had more energy, my clothes weren’t tight and it wasn’t a struggle to bend over and tie my sneakers!  I hit a plateau in my weight…something I’m sure all of us who have ever dieted before knows all too well about.  After a while I slowly started to eat things I shouldn’t have and the weight has slowly crept back on to me and I managed to gain back 20 lbs….sigh.

DietscaleMost of last year I kept telling myself that I needed to get back to proper eating (I never refer to it as going on a ‘diet’) and would always say I would start on Monday.  Obviously, that never happened as Monday would roll around and I’d be repeating the same mantra again.  Each time I stepped on the scale; maybe once a month or so, my weight would increase by a pound or more.  Sometimes it would actually stay the same and I would be quite thankful.

As the recent holidays approached, I started psyching myself up that I was going back to SBD after the new year and I have kept that promise to myself.  I didn’t start exactly on Jan 1, but on Jan 5 as I wanted to make sure I had all the proper foods in the house and also to get rid of all the junk such as all the crackers, cheese, canapes and especially the chocolate.

In the past two weeks, I’ve lost nearly 5lbs. and even though it’s a slow start, at least the numbers on the scale are going down and not up!

Many of us try to lose weight in the new year, and even though I’m sure you’ve heard most of the following before, it’s always good to get a refresher as it becomes engrained in our brains and hopefully stays there!  Breaking old eating habits can be tough, but here’s a few tips to help you on the way and hopefully keep your (and my) motivation high…

* Get rid of everything that will tempt you into unhealthy eating.  This includes cakes, cookies/biscuits, pies, chips/crisps, chocolates, candies, sweets and any other junk food you might have sitting around.

*Have some healthy snacks handy.  An apple with a small amount of sugar-free peanut butter or low-fat cheese, some wholegrain crackers with low-fat cheese, a few spoonfuls of fat-free Greek yogurt with some berries and artificial sweetener.  Celery sticks with a small amount of low fat cream cheese.  A small handful of nuts; almonds and walnuts are great choices.  You get the idea.

*Try to find a friend who also wants to lose weight and you can do it together.  Going along with a friend will help you achieve your goal as you are there to push each other along.

*Start an exercise program if you haven’t already.  You don’t need to spend hours (or money!) at the gym.  Put on a pair of walking shoes and head outside.  Start slow if you’re not used to doing a great deal of walking.  Even 10-15 minutes of walking is better than sitting down in front of the TV.  Get yourself a pedometer and aim for 10,000 steps a day and work your way up to that.  A 10-minute walk is around 1,000 steps. Remember, the more you move, the more calories you burn.  You need to burn 3,500 calories to lose one pound of weight.

*Be realistic.  Keep your ultimate goal at the back of your mind, but focus on the small bites that will help you get there, such as a certain amount of weight to lose each week.

*Keep focused and motivated by reminding yourself why you want to lose weight.  Whether it’s for health reasons or to fit into your wedding gown or swim suit this Summer, it’s easier to do something when you’re clear about why you’re doing it.

sugar1*Lower your sugar intake.  Many foods have hidden sugar such as ketchup, peanut butter, canned soup, bread and salad dressings.  Try to avoid ‘light’ products such as mayonnaise as they compensate for the lower fat by adding more sugar. Too much sugar can play havoc with your blood glucose levels and increase your risk for diabetes. It may also cause obesity, and increase your risk for high cholesterol and heart disease. It has even been linked to cancer.

*Avoid white foods: potatoes, rice, pasta and bread.  A sweet potato is actually better than a white potato, swap white rice for brown or wild rice and go for whole wheat pasta and whole grain breads.  They all provide more fiber which is digested more slowly and doesn’t give you that sharp spike in glucose levels which leaves you feeling hungry.  You can also replace rice with grains such as whole wheat couscous, bulgar wheat, quinoa or barley.  Oats are a great way to start your day, but avoid the instant oats.

*Try to limit your eating of the starchy vegetables such as green peas, parsnips, beets, corn, pumpkin, turnips and carrots as these all contain a higher level of carbohydrates than other veggies.

*You should also limit yourself on the following fruit for the same reason as the starchy veggies: canned fruit, all fruit juice, raisins, pineapple and watermelon.

So there you go.  There are so many more ideas and thoughts that go along with all of this, but I figured this is enough for now.

Maybe it’s time to go build a snowman….

♥  Terri  ♥