South Beach Diet

As I mentioned last year, my cardiologist recommended following the principles of this diet, I've followed it for 85 to 90% of my meals, and my 12 month blood results have significantly improved in all respects. For those familiar with the system, my meals are generally Phase 1, but I often eat out where it's not always possible to find permitted foods -- no problem --it's a pony that's easy to climb back on at the next meal.

It's very easy to follow if you do your own cooking, and easy to make dishes with and without restrictions so that my guest[s] can dine either way in the same meal.

I wondered if anyone else had tried this approach and whether they have any favorite recipes to share.

Best, Bob

Here is one we like, very tasty.

Asian Turkey Burgers with Sesame Mayo - South Beach Diet Recipe (Phase 2)

Prep time: 20 minutes
Start to finish: 35 minutes
To make ahead: Prepare through Step 2. Wrap patties individually and refrigerate for up to 8 hours or freeze for up to 3 months. Thaw in the refrigerator before cooking.
Degree of difficulty: Easy

Ingredients:

2 slices whole-wheat sandwich bread, crusts removed, torn into pieces
3/4 pound lean ground turkey breast
One 8-ounce can sliced water chestnuts, rinsed and chopped
2 tablespoons hoisin sauce
2 scallions, trimmed and sliced
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1/4 teaspoon salt
11/2 teaspoons toasted sesame oil
1/4 cup Sesame Mayonnaise (see recipe)
Directions:

Heat grill to medium-high.
Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl.
Add ground turkey, water chestnuts, hoi sin, scallions, ginger, garlic and salt; mix well. (The mixture will be moist.)
Divide the mixture into four equal portions. Form into 1/2-inch-thick patties (see Tip).
Oil grill rack (See Grilling Tip). Brush patties with sesame oil.
Grill until browned and no longer pink in the center (165°F), about 5 minutes per side.
Meanwhile, prepare Sesame Mayonnaise to serve with the burgers.
Tip: When forming burger patties, make them thinner at the center to prevent them from steaming as they cook.

Asian Turkey Burgers with Sesame Mayo - South Beach Diet Recipe (Phase 2)
Makes 4 servings.
Per serving: 246 calories; 7 g total fat (1 g sat, 2 g mono); 56 mg cholesterol; 21 g carbohydrate; 24 g protein; 4 g fiber; 498 mg sodium.



SESAME MAYO

Prep time: 5 minutes
Start to finish: 5 minutes
To make ahead: The mayonnaise will keep, covered, in the refrigerator for up to 2 days.
Degree of difficulty: Easy

Ingredients:

2 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat or low-fat plain yogurt
1/2 teaspoon reduced-sodium soy sauce
1/2 teaspoon toasted sesame oil To make:
Combine all ingredients in a small bowl; whisk until blended.
Makes about 1/4 cup.
Per tablespoon: 31 calories; 3 g total fat (0 g sat, 1 g mono); 2 mg cholesterol; 2 g carbohydrate; 0 g protein; 0 g fiber; 71 mg sodium


Makes 4 servings.
Per serving: 246 calories; 7 g total fat (1 g sat, 2 g mono); 56 mg cholesterol; 21 g carbohydrate; 24 g protein; 4 g fiber; 498 mg sodium.

Thanks, Karen. It looks like that could be converted to a Phase 1 recipe by leaving out the bread and using egg whites as a binder. I'll have to check the other ingredients to be sure, but that's the only blacklisted ingredient that leaps out at me. Maybe the water chestnuts?

Thanks again, I'll try that one. Best, Bob

water chestnuts are allowed on Phase 1. I've never tried this diet but have friends who do.

Here's a thank you recipe from Martha Rose Shulman; it's a nice drink any time of year provided the cucumbers are excellent. (I've slightly modified Shulman's recipe to fit my needs.)

Iced Cucumber Soup with Walnuts Serves 4 - 6

This cooling summer soup, pungent with garlic, is popular in one form or another throughout the Balkans and in Turkey. Walnuts give this version a wonderful texture.

2 - 4 garlic cloves (to taste), peeled, green shoots removed
salt to taste
2/3 cup shelled walnuts
3 slices French or Italian bread, crusts removed, soaked in water and the water squeezed out [I don't use these but use more cucumber to thicken the soup.]
2 tablespoons walnut oil or extra-virgin olive oil, or 1 tablespoon each
2 cups thick whole milk or, in my case, low-fat yogurt -- the no fat FACE yougurt works great with lots of taste.
1 European cucumber, about 10 inches long, or 3 Persian cucumbers, cut in tiny dice
1/2 cup ice-cold water
1 tablespoon white wine vinegar or lemon juice
Ice cubes

For garnish:

1/3 cup finely chopped walnuts
Olive oil (optional)
2 tablespoons finely chopped fresh dill
Lemon wedges

1. Place the garlic in a mortar with 1/2 teaspoon salt and 1 teaspoon olive oil and mash to a past. Using a mortar and pestle: Add the walnuts, a handful at a time, and pound to a paste with the garlic. Add the bread and work into the paste. Work in the oil, a little at a time. Transfer to a large bowl and stir in the yogurt.

Using a food processor: Make the garlic paste in the mortar and pestle. In a food processor fitted with the steel blade, pulse the walnuts until finely ground. Add the bread and pulse until the mixture has been reduced to a paste. Add the garlic and process until blended. Add the oil with the machine running. Add the yogurt and pulse until everything is well blended. Transfer to a bowl. Stir in the water and the vinegar or lemon juice. Add salt to taste. Chill for one hour or longer.

2. Season the cucumbers lightly with salt, and add to the yogurt mixture. Stir together.

3. Place an ice cube in each bowl and ladle in the soup. Top with chopped walnuts, a drizzle of olive oil if desired, and a sprinkling of dill. Pass the lemon wedges.

4. Serve, topping each bowl with a spoonful of Parmesan, if desired.

Advance preparation: You can make this several hours before serving it. Keep the soup base and the cucumbers refrigerated separately. The longer it sits, the more pungent it will become.