Sunday, April 03, 2005

Easy South Beach Recipes (Low-Glycemic Recipes with no more than 5 Main Ingredients)

This page has South Beach friendly recipes with relatively simple preparation methods and 5 main ingredients or less.

If you'd like to search for recipes in this category by photo, you can do that on my Pinterest board for Kalyn's Kitchen Easy South Beach Diet Recipes.

You can also find easy recipes (with more than 5 ingredients) by using the label Easy to Cook.

 

For the South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

Easy Appetizers or Snacks
Greek Yogurt and Tahini Dip for Tomatoes and Cucumbers (all phases) 

Easy Shrimp Cocktail with Creamy Sriracha Cocktail Sauce and Ten More Shrimp Recipes for the Holidays (all phases)

Baby Kale and Mozzarella Quesadillas with Sriracha-Ranch Dipping Sauce (phase 2 or 3; use light Ranch dressing to make the sauce)

Ham and Dill Pickle Appetizer Bites (all phases, lots of suggested variations in the comments) 

Hummus and Cucumber Appetizer Bites with Sesame Seeds (all phases) 

Grilled Zucchini Pizza Slices (all phases, use small zucchini for appetizer size)

Roasted Asparagus Wrapped in Ham (all phases)

Grandma's Vegetable Dip (any phase with celery, cucumbers, broccoli, cauliflower or red pepper strips, phase 2 or 3 with carrots)

Chickpeas (Garbanzo Beans) Roasted with Tamari and Sea Salt (all phases)

Shrimp Cocktail with Low Sugar Cocktail Sauce (all phases)

Tarragon-Mustard Deviled Eggs (all phases)

Gluten-Free and South Beach Diet Friendly Baked Brown Rice Tortilla Chips (phase 2 or 3)

Farinata with Rosemary and Pepper (Italian Chickpea Flatbread - any phase)

Marinated Fresh Mozzarella with Herbs (all phases)


Easy Breakfasts
Baked Eggs Skillet with Avocado and Spicy Tomatoes (all phases) 

Baked Eggs and Asparagus with Parmesan (all phases)

Baked Eggs in Canadian Bacon Cups (all phases) 

Fresh Peach and Blueberry Yogurt Parfait (small serving for phase 2, or phase 3)

Kale and Feta Breakfast Casserole (all phases)

Eggs Fried in Olive Oil with Wilted Greens and Sumac (all phases)

Egg "Muffins" (all phases)

Alanna's Peanut Butter Oatmeal (phase 2 or 3)

Scrambled Eggs with Mushrooms and Feta (all phases)

Broccoli Cheese Breakfast Casserole (all phases)

Red Kale and Cheese Omelet for Two (all phases)

Steel Cut Oats with Agave and Pecans - crockpot recipe (phase 2 or 3)


Easy Beef
Southwestern Pot Roast in the Crockpot (all phases)


Easy Casseroles or Mixed-Ingredient Baked Dishes
Roasted winter Squash with Turkey Italian Sausage and Herbs (phase 2 or 3)


Easy Chicken or Turkey
Baked Pesto Chicken (all phases)

Mustard, Lemon, and Coriander Grilled Chicken Breasts with Lemon-Basil Vinaigrette (all phases)

Chicken Nuggets with Almond Meal (all phases)

Roasted winter Squash with Turkey Italian Sausage and Herbs (phase 2 or 3)

Sauteed Chicken Breasts with Tarragon-Mustard Pan Sauce (all phases)

Completely Foolproof 100% Delicious Grilled Chicken (all phases)

Chicken Sausage, Zucchini, and Red Pepper Kabobs (all phases)

Italian Sausage with Tomato Sauce (all phases, using Turkey Italian Sausage)

Greek Lemon Chicken (all phases)

Chicken Souvlaki (all phases)

Parmesan Chicken (phase 2 or 3)

How to Cook a Turkey Breast in the Crockpot (and South Beach Diet Friendly Turkey Gravy (all phases)


Easy Desserts
Fresh Peach and Blueberry Yogurt Parfait (small serving for phase 2, or phase 3)

Low-Sugar Double Blueberry Yogurt Parfait (a "once in a while treat" for phase 2 or phase 3)

Strawberries Romanoff (phase 2 or 3 - an occasional treat)

Parisian Apple Tartlets (phase 3 - an occasional treat)

Greek Yogurt with Agave Nectar and Pecans (phase 2 or 3)

Jelled Ricotta Pudding (a phase one dessert from a reader - all phases)


Easy Fish or Shellfish

Sumac-Rubbed Salmon Roasted in Olive Oil (all phases) 

Foil-Wrapped Grilled Tilapia Packets with Pesto, Tomatoes, and Green Onions (all phases) 

Easy Garlic and Lemon Shrimp (all phases)

Quick and Easy Pecan-Crusted Dijon Salmon (all phases) 

Grilled Fish with Garlic, Basil, and Lemon - for Halibut, Tilapia, or Mahi-Mahi (all phases)

Roasted Wild Salmon and Asparagus with Double-Lemon Oil (all phases) 

Quick and Easy Spicy Broiled Shrimp (all phases)

Roasted Salmon with Rosemary-Garlic Rub (all phases)

Friday Night Grilled Salmon Two Ways (all phases)

Salmon with Tzatziki Sauce (all phases)

Greek Salmon Cooked in a Grill Pan (all phases)

Warm Scallop Caesar Salad (all phases)

Foil-Baked Salmon with Basil Pesto and Tomatoes (all phases)

World's Easiest Roasted Tilapia (all phases)

Garlic and Rosemary Roasted Shrimp Skewers with Fuyu Persimmon (phase 2 or 3)


Easy Grilling
Grilled Zucchini Pizza Slices (all phases)

World's Easiest Grilled Zucchini and Sausage Kabobs (all phases)

Completely Foolproof 100% Delicious Grilled Chicken (all phases)

Chicken Sausage, Zucchini, and Red Pepper Kabobs (all phases)

Warm Scallop Caesar Salad (all phases)

Friday Night Grilled Salmon Two Ways (all phases)

Greek Salmon Cooked in a Grill Pan (all phases)

Grilled Mushrooms (all phases)

Grilled Lamb Chops with Garlic, Rosemary, and Thyme

Chicken Souvlaki (all phases)


Easy Lunches
Baby Kale and Mozzarella Quesadillas with Sriracha-Ranch Dipping Sauce (phase 2 or 3; use light Ranch dressing to make the sauce) 

Spicy Avocado in Pita (phase 2 or 3)

Easy Summer Lunch Salad (all phases)

Warm Scallop Caesar Salad (all phases)

Garlicky Roasted Chickpeas with Feta, Mint, and Lemon (all phases, but definitely not a main dish for phase one)


Easy Pasta
Easy Penne Pasta with Zucchini and Pesto (phase 2 or 3 if made with Dreamfields or whole wheat pasta; if made with Dreamfields it would be phase 3 after being reheated)


Easy Salads or Salad Dressings
Al's Famous Hungarian Cucumber Salad (all phases) 

Kalyn's Power Salad Mix (all phases; a salad mix to keep in the fridge) 

Vegan Heart of Palm and Avocado Salad with Lime, Green Onion, and Cilantro (all phases) 

Kalyn's Favorite Baby Arugula Salad with Lemon, Balsamic Vinegar, and Pine Nuts (all phases)

Caprese Salad with Red and Green Tomatoes and Kiwifruit (phase 2 or 3)

Sweet and Sour Cucumber Salad with Dill (all phases)

Val's Sweet Cabbage Slaw with Green Onion and Parsley (all phases with Splenda)

Arugula and Sweet Mini-Pepper Salad (all phases)

Arugula Salad with Feta and Fresh Tomato-Balsamic Vinaigrette (all phases)

Mary's Perfect Salad (all phases)

Basil Vinaigrette for Drizzling on Tomatoes (all phases)

Red and Green Fruit Salad (phase 3)

Easy Summer Lunch Salad (all phases)

Cucumbers Caesar (all phases)

Chinese Broccoli Salad (all phases with Splenda)

Salad Ideas for Lower Carb Eating (all phases)

Arugula Salad with Marinated Artichokes and More (all phases)

Carrot and Parsley Salad (phase 2 or 3)

Chicken Salad with Basil and Parmesan (all phases, a "once in a while" treat)

Arugula and Gorgonzola Salad with Balsamic Vinaigrette (all phases)

Broccoli and Radish Salad with Gorgonzola (all phases)

Warm Scallop Caesar Salad (all phases)

Spinach Salad with Bacon and Feta (all phases)

Leftover Steak Salad with Feta Vinaigrette and Kalamata Olives (all phases)

Zucchini Salad with Tomatoes and Basil (all phases)

Mediterranean Salad with Hummus Dressing (all phases)

Yellow Tomato Salad with Roasted Red Peppers, Feta, and Mint (all phases)

Wanna-Be Greek Salad (all phases)

Cabbage and Blue Cheese Salad with Sunflower Seeds (all phases)

Cucumber and Yogurt Salad with Feta and Dill (all phases)

Garden Cucumber Salad with Tuna and Sweet Basil (all phases)

Cannellini Beans in Mint Marinade (all phases)


Easy Sauces
Roasted Red Pepper and Garlic Aioli Sauce (all phases, but use portion control on the sauce if you use full-fat mayo)

Mom's Dipping Sauce for Artichokes

Basil Vinaigrette for Drizzling on Tomatoes (can be used as a sauce on fish, chicken, or veggies) (all phases)

World's Best Tzatziki Sauce - Greek Yogurt and Cucumber Sauce (all phases)

Double-Dill South Beach Diet Friendly Tartar Sauce (all phases)


Easy Side Dishes
Quinoa Side Dish with Mushrooms, Green Onions, and Parmesan (phase 2 or 3) 

Creole-Spiced Rice and Kale (Phase 2 or 3)

Whole Wheat Couscous with Saffron and Onions (phase 2 or 3)

Garlicky Roasted Chickpeas with Feta, Mint, and Lemon (all phases, but not a main dish for phase one) 

Quinoa Side Dish with Pine Nuts, Green Onions, and Cilantro (phase 2 or 3) 

Pesto Lemon Rice (phase 2 or 3)

Whole Wheat Couscous Side Dish with Green Onions and Parmesan (phase 2 or 3)

Georgette's Really Lemony Greek Pilafi (phase 2 or 3)

Black Beans with Cilantro (all phases)

Lake Powell Spicy Rice (phase 2 or 3)

Kalyn's Version of Rubio's Pinto Beans (Pressure Cooker or Soup Pot - all phases)


Easy Stir-Fries

World's Easiest Garlicky Green Beans Stir Fry


Easy Tofu
Baked Tofu with Soy and Sesame (all phases)


Easy Spring/Summer Vegetables
Easy and Amazing Roasted Asparagus with Gremolata (all phases)

Pan-Fried Asparagus Tips with Lemon Juice and Lemon Zest

Sauteed Asparagus with Melted Gorgonzola and Pine Nuts (all phases, but probably a "once-in-a-while treat")

Grilled Zucchini Pizza Slices (all phases)

Lemony Green Beans - Green Beans with Lemon Juice and Lemon Zest (all phases)

How to Grill Zucchini (all phases)


Roasted Asparagus Wrapped in Ham (all phases)

Val's Kid-Friendly Broiled Zucchini with Cheese (all phases)

The Perfect Way to Cook Asparagus (all phases)

Georgette's Greek Zucchini (all phases)

"Creamed" Zucchini (all phases)

Slow Roasted Asparagus (all phases)

Grilled Asparagus with Parmesan (all phases)

Grandma's Vegetable Dip (all phases with veggies listed)

Calabacitas (sauteed summer squash with chiles and cheese) (all phases)

Grilled Mushrooms (all phases)

Roasted Squash with Garlic (all phases)

Asparagus with Basil Pesto (all phases)

Roasted Asparagus and Mushrooms with Spike Seasoning (all phases)

Roasted Asparagus with Soy-Sesame Flavors (all phases)

Sauteed Broccoli Rabe with Sun-Dried Tomatoes and Pine Nuts (all phases)

Cheesy Zucchini with Garlic and Parsley (all phases, probably a once-in-a-while treat due to fat content)

Sauteed Radishes with Vinegar and Herbs (all phases)

Roasted Baby Summer Squash with Feta and Thyme (all phases)

Roasted Green Beans and Red Bell Pepper with Garlic and Ginger (all phases) 

Roasted Summer Squash with Lemon and Mint (all phases)

Parmesan Encrusted Zucchini (all phases, probably a once-in-a-while treat due to fat content)

Baked Swiss Chard Stems with Olive Oil and Parmesan (all phases)

Easy Recipe for Stir-Fried Spinach with Garlic and Parmesan (all phases)

Roasted Zucchini with Green Onions, Feta Cheese, and Basil (all phases)

Roasted Green Beans and Mushrooms with Balsamic and Parmesan (all phases)

Marinated and Roasted Vidalia Onion Rings with Parmesan (probably phase 2 or 3 due to high sugar content in this type of onion)

Roasted Mushrooms with Garlic, Thyme, and Balsamic Vinegar (all phases)

World's Easiest Garlicky Green Beans Stir Fry


Easy Fall/Winter Vegetables
Roasted Cabbage with Lime and Sriracha (all phases) 

Roasted Cauliflower with Red Bell Pepper, Green Olives, and Pine Nuts - Christmas Cauliflower (all phases)

Maple-Glazed Roasted Carrots (phase 2 or 3)

Roasted Cabbage with Lemon (all phases)

Roasted Cauliflower Slices with Kalamata Olive and Garlic Vinaigrette (all phases)

Roasted Cauliflower with Parmesan (all phases) 

Sauteed Kale with Garlic and Onions - Melting Tuscan Kale (all phases)

Roasted Butternut Squash with Rosemary, Pecans, and Gorgonzola Cheese (phase 2 or 3)

Shredded and Roasted Brussels Sprouts with Toasted Almonds and Parmesan (all phases)

Roasted Brussels Sprouts with Pecans - with or without Gorgonzola Cheese (all phases, probably a "once in a while treat" with the Gorgonzola)

Roasted Winter Squash and Turkey Italian Sausage with Herbs (phase 2 or 3)

Roasted Carrots and Mushrooms with Thyme (phase 2 or 3)

"Cauliflower Rice" with Fried Onions and Sumac (all phases)

Foil-Wrapped Grilled Butternut Squash with Sage (phase 2 or 3)

Roasted Butternut Squash with Lemon Thyme, and Parmesan (phase 2 or 3)

Roasted Broccoli with Lemon and Pecorino-Romano Cheese (all phases)

Easy Recipe for Agave and Balsamic Glazed and Roasted Buttercup Squash (phase 2 or 3)

Roasted Butternut Squash with Lime and Rosemary (phase 2 or 3)

Roasted Brussels Sprouts with Balsamic, Parmesan, and Pine Nuts (all phases)

Roasted Broccoli with Soy Sauce and Sesame Seeds (all phases)

Roasted Sweet Potatoes with Pesto (phase 2 or 3)

Roasted Carrots and Turnips with Balsamic and Herbs (phase 2 or 3)

Roasted Turnips with Balsamic Vinegar (all phases)

Roasted Broccoli with Garlic (all phases)

Easy Roasted Carrots with Agave-Balsamic Glaze (phase 2 or 3)

Twice-Baked Spaghetti Squash with Pesto and Parmesan (all phases)

Marinated and Roasted Vidalia Onion Rings with Parmesan (probably phase 2 or 3 due to high sugar content in this type of onion)

Roasted Mushrooms with Garlic, Thyme, and Balsamic Vinegar (all phases)




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26 comments:

  1. Like you, I am an avid fan of the South Beach Diet, having gone on it a year ago January and lost a total of 24 lbs. My doctor was amazed as was our practice nurse who does my six-monthly blood pressure checks. I also was taken off the high blood pressure medication. I don't know how many inches I lost but my jeans size went down from a 22 to a 16. I appreciate your blog so much. Very helpful for, as you know, many of the SBD menu plans and recipes pale after a while. Please visit me at my blog. My major problem with SBD is that here in rural Scotland I have a very hard time finding much in the way of low-fat/low-sugar foods. In London that would be no problem.

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  2. Lynn, I'm happy to hear you're enjoying the recipes. I don't see a link to your blog in your profile?

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  3. These easy recipes are great! This is my new favorite website! My biggest struggle with the SBD is how long it can take to prepare all of the food, so this helps a lot.

    I was wondering why you recommend some of the recipes that use beans as a main ingredient for phase 2 or 3 and not phase 1?

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  4. Anonymous, it's not that you can't eat dried beans for phase one, I just eat them sparingly myself because I've found that I lose weight a bit more slowly on phase one if I'm eating a lot of beans. I'd certainly eat things where beans are combined with vegetables, or beans as a side dish. My caution is just to not go overboard on the beans for phase one.

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  5. Anonymous, BTW, I should check my listings (always hard to keep up on the archives!) because I think some of them might have been posted before beans were approved for phase one. Will check on that when I get time.

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  6. Kalyn, I can't thank you enough for this blog! It was through your amazing recipes that I discovered the South Beach eating plan (I just refuse to say I'm on a "diet" when what I want to do is eat healthy and deliciously!) I feel *stunningly* better now that I've eliminated sugar (and for me, wheat) and reduced overall carbs. Your recipes are SO MUCH BETTER than the ones at the SBD website. Thank you for your work. You are helping a lot of folks!!

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  7. Leigh, thanks for that nice feedback. I really appreciate it!

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  8. I just wanted to thank you so much for taking the time to blog these recipies. I just started the South Beach diet and your site probably one of the best I've found online.

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  9. Johnny, thanks! Good luck on the diet. Stick with it and it will work, I promise!

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  10. Kalyn, I am a new fan of your blog. I'm the family cook these days -- my wife did it for years, and now that I work at home, it's my turn. We've been on SBD for almost three years now, and although my wife won't say how much she's lost, I've lost 40 lbs and kept it off. (I suspect she's lost as much or more; it just took her longer.) Anyway, I love your recipes. My only *very tiny* complaint is that your "Easy South Beach Recipes" should read "5 Main Ingredients or FEWER," not "less." Not a big deal, really, but I can tell from everything you write that you like to do it correctly. Thanks so much for posting all the recipes! As others have said, they really are much, much better than those at the SBD site.

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  11. Jim, point taken and I'm editing the title right now. Good to know we still have some people trying to use correct grammar these days. Glad you're enjoying the recipes.

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  12. Thank you so much for all of these wonderful recipes! We are fairly new to the SBD, starting in Sept. 09, totally slacking during the holidays, and just now getting back to it. I'm amazed with how quickly the weight just falls off! I love that you have so many recipes here, because the books get old pretty quickly. Thank you for everything that you do for everyone.

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  13. Kristin, I'm happy to hear that the blog is helpful for you. Good luck with the diet as you start up again!

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  14. Lynn, This is my second attempt at SBD. The first time I couldn't make it through the first week because of the boring recipes.I'm am successful this time because of your fabulous recipes! I can't thank you enough! I feel so much better after eliminating sugar and white foods from my diet. I know that I will reach my goal this time because of you!

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  15. Nana, good luck this time around.

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  16. I just wanted to say thank you for taking the time to share these amazing recipes. My husband and I are 2nd time SB dieters (sadly we fell off the wagon awhile back) and were looking for some more interesting recipes to get us back into it. We've tried the Greek Lemon Chicken and Broccoli Rabe with Sundried tomatoes so far, and they both knocked our socks off! Tonight we're going for the Southwestern Beef, I'm sure it'll be just as tasty. Anyway, I know we found you a little late but your blog is outstanding... thanks again!!

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  17. Christinad, not late at all. I'm always glad to hear someone is enjoying the blog.

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  18. I lost 39lbs in 2003 with the "original" version of the SBD. Sadly, I put it back on and now I am in week 3 of SBD. Your recipes are SO amazing. I think the key to being successful on SBD (or any diet) is to to take the time to cook tasty and satisfying meals, not simply eat the same things over and over until the weight comes off. If you do, then when you get bored and go back to your old habits, bingo - the weight is back. With your blog, I have found a re-newed interest in cooking and am trying a lot of your recipes and I haven't tried any that I didn't like. Anyway, your blog will help me to make this a permanent change towards a healther diet. THANK YOU!
    P.S. What type of camera are you using? The photos are really good and make the food very appealing.

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  19. Linda, thanks for that nice feedback. I'm happy to hear the blog is helping you get interested in cooking healthful food.

    My camera is a Canon 40D. I also have some good lenses, which make a lot of difference, and I use Adobe Lightroom for editing. I have a lot to learn still, but I feel like my photos are definitely improving!

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  20. Hi Kalyn,
    I am a first time South Beach dieter (just started today actually!), and I keep coming back to your website for recipes. My husband is also dieting with me. We've been trying to prepare ourselves for the last week, but are having a really hard time coming up with lunches. He and I both work A LOT. We're not big on leftovers or eating salads everyday, and I'm sure you can only eat so much cottage cheese and rollups! When at work it's go, go, GO. We only have access to a fridge and microwave. We need easy filling lunches. I'm just not seeing alot of them on your website. Have you considered adding that as a topic? It would be SO very helpful! We're not very creative! Thanks for the other ideas though. We sure aren't lacking for dinner recipes!

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  21. I think it's great for you to cover the So. Beach Diet. I know some complain that it's hard work because it requires so much cooking time, but I think if you plan in advance it comes together so easily. And the food is healthy and well-balanced not some themed fad program. I am so appreciative of your organizing the foods for us. I have several cookbooks, but really like how you've made it much easier. Thanks

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  22. Sheri, you're welcome. I don't think there is a diet plan that's perfect for everyone, but this way of eating works for me.

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  23. May I suggest putting a recipe category index at the top of the "easy SBD recipes..." page so one can quickly move to whichever category they want without having to page down until they find the one they want.

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  24. This is not even close to the longest page in the recipe archives. I spend hours archiving these recipes in all the different categories by hand, so I don't think I'd want to add even more work to it. You can always find recipes by ingredient using the search box if that appeals to you.

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  25. Thank you SO much for taking the time to do this site! As a teacher myself, I know how limited time can be! I am going back on SB and love the recipe ideas! I lost when I did it before, but got tired of eating the same things over and over!!

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  26. So glad you are enjoying the easy recipes.

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Thanks for joining the conversation! I love hearing from readers and even though I can't always reply to every comment, I will always answer specific questions on a recipe as soon as possible. Sometimes I'm answering by iPhone, so my replies may be short!

Comments don't appear on the blog until they're approved by me, so no need to try again if you don't see it! Feel free make your signature a link to your site if you're a blogger, but links posted within the body of the comment will never be published.

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