Monday, April 04, 2005

Vegetables

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.

If you'd like to browse for recipes in this category by photo, you can do that on my Pinterest board for Kalyn's Kitchen Vegetables

Some recipes using vegetables can also be found with  Salads and Soup.



Vegetable Recipe Collections
Twenty Favorite Asparagus Recipes from Kalyn's Kitchen (plus many more recipe ideas from my friends)

Ten Favorite Deliciously Healthy Sweet Potato Recipes that are Perfect for Thanksgiving

Ten Favorite Deliciously-Healthy Green Vegetable Recipes that are Perfect for Thanksgiving

10 Easy and Amazing Vegetarian Recipes using Butternut Squash 2013

50 Favorite Zucchini Recipes (for "Sneak Some Zucchini on to Your Neighbor's Porch Day" - 2013

Salute to Swiss Chard (Favorite Recipes with Chard 2011) 

Ten Easy Ideas from Kalyn for Vegetables on the Grill 2012


Artichokes
Baked Artichoke Hearts Au Gratin with Green Onion, Parmesan, and Romano (phase 2 or 3, but could probably omit bread crumbs for phase one)

Fresh Artichokes with Mom's Dipping Sauce (all phases)

How to Cook Artichokes in a Pressure Cooker (all phases)


Asparagus
Easy and Amazing Roasted Asparagus with Gremolata (all phases)

Barely-Cooked Asparagus with Lemon-Mustard Vinaigrette (all phases) 

Grilled Asparagus with Parmesan (all phases)

Lightly Steamed Asparagus with Basil Vinaigrette (all phases)

The Perfect Way to Cook Asparagus (all phases)

Slow Roasted Asparagus (all phases)

Sauteed Asparagus with Melted Gorgonzola and Pine Nuts (all phases)

Roasted Asparagus with Garlic (all phases)

Asparagus with Basil Pesto (all phases)

Roasted Asparagus and Mushrooms with Spike Seasoning (all phases)

Grilled Asparagus with Double Lemon and Parmesan (all phases)

Roasted Asparagus with Soy-Sesame Flavors (all phases)

Roasted Asparagus with Creamy Tahini-Peanut Dipping Sauce (all phases)

Pan-Fried Asparagus Tips with Lemon Juice and Lemon Zest (all phases)


Bok Choy
Stir-Fried Bok Choy with Hoisin Sauce (probably only for phase 2 or 3 due to the sugar in the hoisin sauce)

Bok Choy with Soy Sauce and Butter (all phases, the amount of butter is very minimal, but you could use margarine if you prefer)


Broccoli (raw broccoli is with Salads)
Spicy Stir-Fried Broccoli Stems (all phases)

Barely-Blanched Broccoli Salad with Feta and Fried Almonds (all phases)

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

Broccoli Gratin with Swiss and Parmesan (all phases, but definitely a "once in a while treat" due to fat content)

Roasted Broccoli with Garlic (all phases)

Thanksgiving Broccoli with Cheese Sauce (all phases, but definitely a "once-in-a-while treat" due to fat content and use of canned soup)

Chinese Broccoli Salad (all phases)

Sauteed Broccoli with Garlic, Pine Nuts, and Parmesan (all phases)

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


Broccoli Rabe
Sauteed Broccoli Rabe with Balsamic Vinegar (all phases)

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


Broccolini
Stir-Fried Broccolini with Oyster Sauce (all phases)


Brussels Sprouts
Easy Brussels Sprouts Gratin with Swiss and Parmesan (all phases, but probably a "once-in-a-while" treat)

Roasted Brussels Sprouts with Avocado and Pecans (all phases) 

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

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

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


Butternut Squash (or any winter squash)
10 Easy and Amazing Vegetarian Recipes using Butternut Squash (Phase 2 or 3)

How to Peel and Cut Up a Butternut Squash

Delicata Squash and Sausage Gratin (phase 2 or 3)

Roasted Butternut Squash Wedges with Tahini-Yogurt Sauce, Sumac, and Aleppo Pepper (phase 2 or 3)

Spicy Roasted Butternut Squash with Smoked Sweet Paprika (phase 2 or 3)

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

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

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

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

Roasted Butternut Squash with Moroccan Spices (phase 2 or 3)

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

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

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


Cabbage (raw cabbage is with Salads)
Roasted Cabbage with Lime and Sriracha (all phases) 

Pureed Cauliflower and Cabbage with Green Onions and Parmesan (all phases)

Roasted Cabbage with Lemon (all phases)

Sweet and Sour Red Cabbage - Kalyn's Low Carb Version (phase 2 or 3)

Warm Red Cabbage Salad with Bacon and Goat Cheese (all phases)


Carrots (raw carrots are with Salads)
Easy and Amazing Recipe for Barely-Cooked Carrots with Tahini, Lemon, Garlic, and Sumac Dressing (phase 2 or 3)

Roasted Red Curry Carrots with Ginger and Garlic - Christmas Carrots (phase 2 or 3)

Steamed Green Beans and Carrots with Charmoula Sauce (Phase 2 or 3)

Apricot-Glazed Carrots with Ginger and Curry - with or without cilantro (phase 2 or 3)

Maple-Glazed Roasted Carrots (phase 2 or 3)

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

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

Roasted Carrots with Moroccan Spices (phase 2 or 3)

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



Cauliflower (raw cauliflower is with Salads)

Roasted Cauliflower Salad with Italian Sausage, Tomatoes, Kale, and Basil Vinaigrette (all phases)

Fried Cauliflower Rice with Shrimp, Sugar Snap Peas, and Red Pepper (all phases)

Roasted Cauliflower Salad with Feta, Capers, Red Bell Pepper, and Green Onions (all phases) 

Cheesy Baked Cauliflower Tots (all phases)

Twice-Cooked Greek Cauliflower with Feta, Green Onions, and Dill (all phases) 

Cauliflower-Crust Vegetarian Pizza with Mushrooms and Olives (limit portion size for Phase One due to fat content)

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

Roasted Cauliflower with Parmesan (all phases)

Pureed Cauliflower and Cabbage with Green Onions and Parmesan (all phases)

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

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

Twice-Baked Cauliflower (all phases, but definitely a "once-in-a-while-treat" due to fat content)

Curried Sauteed Cauliflower (all phases)

Cauliflower Fried in Butter (phase 2 or 3)

Cauliflower with Garlic and Lemon (all phases)

Cauliflower with Bacon and Mushrooms (all phases, but a "once-in-a-while treat" due to the bacon)

Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese (all phases)

Alanna's Roasted Cauliflower (all phases)

Braised Cauliflower with Garlic and Anchovies (all phases)

Roasted Spicy Cauliflower (all phases)

Roasted Cauliflower with with Lemon, Curry, and Cumin (all phases)

Mashed Cauliflower with Cheese and Dill (all phases)

Cauliflower Gratin with Sharp Cheddar and Parmesan (all phases, probably a "once-in-a-while-treat" due to the amount of cheese)


Chard
(also called Swiss Chard)
Swiss Chard, Mozzarella, and Feta Egg Bake (all phases)

Swiss Chard and Goat Cheese Custard Bake (all phases, but I'd limit portion size for phase one) 

Spicy Asian Stir-Fried Swiss Chard (all phases)

Chard and Garlic Scape Pesto (all phases, limit serving size for phase one due to amount of fat)

Spaghetti Squash and Chard Gratin (all phases)

Whole Wheat Spaghetti with Garlic, Chard, and Pecorino-Romano Cheese (phase 2 or 3)

Swiss Chard and Mushroom Squares (all phases if made with Hemp Hearts or Almond Meal)

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

Spicy Stir-Fried Radish Greens and/or Swiss Chard (all phases)


Eggplant
Sriracha-Spiced Stir-Fried Tofu with Eggplant, Red Bell Pepper, and Thai Basil (all phases, but limited serving of tofu for phase one)

Julia Child's Eggplant Pizzas (all phases)

Grilled Eggplant, Grape Tomato, and Feta Salad with Amazing Basil, Parsley, and Caper Sauce (all phases)  (this could be eaten warm as a side dish as well as a salad)

Spicy Grilled Eggplant with Red Pepper, Parsley, and Mint (all phases)

Grilled Eggplant with Garlic-Cumin Vinaigrette, Feta, and Herbs (all phases)

Pan-Fried White Eggplant with Onion, Caper, and Herb Sauce (all phases)


Escarole
Sauteed Escarole with Parmesan and Toasted Pine Nuts (all phases)


Green Beans
Thanksgiving Green Bean Salad with Blue Cheese, Dried Cranberries, and Pecans (phase 2 and 3, and probably a "once-in-a-while treat" for phase 2.)

Green Bean Summer Salad with Italian Sausage, Olives, and Basil Vinaigrette (all phases) 

Barely-Cooked Green Beans with Tahini-Lemon Sauce (Plus 10 More Ideas for Green Beans Recipes for Thanksgiving) (Tahini-Lemon Green Beans are all phases)
 
Roasted Green Beans and Red Bell Pepper with Garlic and Ginger (all phases) 

Steamed Green Beans and Carrots with Charmoula Sauce (Phase 2 or 3) 

Spicy Sichuan Style Green Beans (all phases) 

Braised Green Beans with Garlic, Tomatoes, Lemon, and Capers (all phases)

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


World's Easiest Garlicky Green Beans Stir Fry (all phases)

Stir-Fried Green Beans with Lemon, Parmesan, and Pine Nuts (all phases)

Green Bean Salad with Greek Olives and Feta cheese (all phases)

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta (all phases)

Garlic Roasted Green Beans with Shallots and Almonds (all phases)

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

Spicy Roasted Green Beans (or Broccoli) and Shrimp (all phases)


Kale (raw kale is with Salads)

Vegetarian Whole Wheat Pasta with Fried Kale, Tomato Sauce, and Goat Cheese (phase 2 or 3)

Whole Wheat Pasta Salad with Fried Kale, Tomatoes, Olives, and Pesto Vinaigrette (phase 2 or 3)

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

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

Sausage and Kale Mock Lasagna Casserole (all phases) 

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

Roasted Kale Chips with Sea Salt and Vinegar (all phases)


Mushrooms
Vegetarian Mushroom Stew with Red Bell Pepper, Onion, and Paprika (all phases) 

Roasted Sweet Potatoes and Mushrooms with Thyme and Parsley (phase 2 or 3)

Grilled Mushrooms (all phases)

Greek Style Roasted Mushrooms with Red Pepper, Oregano, Mint, and Feta (all phases)

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

Roasted Asparagus and Mushrooms with Spike Seasoning (all phases)

Roasted Mushrooms with Tarragon Vinaigrette (all phases)

Grilled Portobello Mushrooms with Sausage, Spinach, and Cheese (all phases)

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


Napa Cabbage
Braised Napa Cabbage with Shitakes (all phases)


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

Onion Gratin with Rosemary and Thyme (all phases, a "once-in-a-while treat")

World's Easiest Grilled Vegetables (all phases) 


Peppers (raw peppers are with Salads)

Low-Carb Cauliflower Rice Southwestern Stuffed Peppers with Turkey and Poblanos (all phases)

Vegetarian Stuffed Peppers with Brown Rice, Mushrooms, and Feta (Phase 2 or 3) 

Stuffed Green Peppers with Brown Rice, Italian Sausage, and Parmesan (phases 2 or 3)

How to Roast Red Bell Peppers on a Barbecue Grill

Stuffed Peppers with Turkey Italian Sausage, Ground Beef, and Mozzarella (all phases)

Stuffed Peppers with Cabbage (phase 2 or 3)

Ratatouille Wanna-Be (all phases)

Southwestern Stuffed Peppers (phase 2 or 3)

Chile Rellenos Bake (all phases)


World's Easiest Grilled Vegetables (all phases) 


Radishes (raw radishes are with Salads)
Roasted Radishes with Soy Sauce and Toasted Sesame Seeds (all phases)

Sauteed Radishes with Vinegar and Herbs (all phases)

Spicy Stir-Fried Radish Greens and/or Swiss Chard (all phases)


Spaghetti Squash
Mediterranean Spaghetti Squash Sauteed with Vegetables and Feta (all phases) 

Slow Cooker White Bean, Mushroom, and Rosemary Spaghetti Squash Bowl (all phases) 

Vegan Spaghetti Squash and Black Bean Mexican Bowl (all phases) 

Greek Salad Spaghetti Squash Bowl (all phases)

Roasted Spaghetti Squash with Homemade Tomato-Garlic Sauce and Chicken Sausage Meatballs (all phases)

Spaghetti Squash and Chard Gratin (all phases)

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

How to Cook Spagetti Squash as a Summer Squash (all phases)


Spinach (raw spinach is with Salads)
Sauteed Spinach with Parmesan and Pine Nuts (all phases)

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


Sugar Snap Peas or Snow Peas (raw peas are with Salads)
Spicy Stir-Fried Sugar Snap Peas with Soy Sauce, Sesame Oil, and Sriracha (all phases) 


Summer Squash

Al's Hungarian Summer Squash with Sour Cream, Paprika, and Dill (This has a tiny bit of butter and flour, so if you're following the letter-of-the-law, probably phase 2 or 3 for South Beach.) Val's Easy and Amazing Yellow Squash with Tomatoes and Parmesan (all phases)

Grilled Sausage and Summer Squash with Herbs, Capers, and Kalamata Olives (all phases)

How to Cook Spagetti Squash as a Summer Squash (all phases)

Calabacitas (cheesy sauteed summer squash with chiles and
onions) (all phases)

Roasted Squash with Garlic (all phases)

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

Roasted Summer Squash with Lemon and Mint (all phases)

Roasted Yellow Summer Squash with Sage-Pecan Pesto (all phases)

Rustic Pasta Sauce with Italian Sausage, Summer Squash, Onions, and Sage (phase one for sauce, phase 2 or 3 with Dreamfields or whole wheat pasta)


Sweet Potatoes
Roasted Sweet Potatoes and Red Onions with Feta (phase 2 or 3)

Spicy Roasted Sweet Potatoes and Garlic-Chicken Sausage (phase 2 or 3) 

Vegan Farro and Roasted Sweet Potato Salad with Pine Nuts and Tahini-Sumac Dressing (Phase 2 or 3)

Slow Cooker Sweet Potato and Black Bean Burritos with Lime (phase 2 or 3)

Twice-Baked Sweet Potatoes with Feta and Sumac (phase 2 or 3) 

Twice-Baked Sweet Potato Cups with Sour Cream, Chipotle, and Lime (phase 2 or 3)

Roasted Sweet Potatoes and Mushrooms with Thyme and Parsley (phase 2 or 3)


Soy-Glazed Sweet Potatoes with Sesame Seeds (phase 2 or 3)

Spicy Sweet Potato Fries (phase 2 or 3)

Roasted Sweet Potatoes with Pesto (phase 2 or 3)

Savory Roasted White Sweet Potatoes with Red Onions, Rosemary, and Parmesan (phase 2 or 3)

Roasted Sweet Potatoes with Double Truffle Flavors and Parmesan (phase 2 or 3)

Spicy Crockpot Sweet Potatoes (phase 2 or 3)


Tomatoes (raw tomatoes are with salads)
Oven-Fried Green Tomatoes with Sriracha-Ranch Dipping Sauce (all phases - nut flours are not officially approved for phase one but only a small amount of flour sticks to the tomatoes, so I would eat this in small portions for phase one.)

How to Make Slow-Roasted Tomatoes (all phases)

Slow Roasted Tomatoes post for Garden Tomatoes Week, lots of links to how to use roasted tomatoes (all phases)

Ratatouille Wanna-Be (all phases)

Kalyn's Garden Tomato Pasta Sauce with Italian Sausage and Basil (2005 recipe) (all phases)

Sausage and Basil Marinara Sauce with Fresh Tomatoes (improved recipe posted in 2006) (all phases)

Sausage and Basil Marinara Sauce for Garden Tomatoes Week, lots of links to other tomato sauce recipes (sauce, all phases, with low carb pasta, phase 2 or 3)

Spicy Cherry Tomato Sauce (with Dreamfield's pasta, phase 2 or 3)

Roasted Tomato, Italian Sausage, and Basil Sauce - no canned tomatoes (sauce, all phases, with low carb pasta, phase 2 or 3)

No Cook Pasta Sauce with Fresh Tomatoes (sauce, all phases, with low carb pasta, phase 2 or 3)

Sun Dried Tomato Pesto or Spread (as pictured with whole wheat pita, phase 2 or 3)

Quick Roasted Tomatoes with Basil and Goat Cheese (all phases)


Turnips
Roasted Turnips with Balsamic Vinegar (phase 2 or 3)

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


Zucchini (most raw zucchini is with Salads, zucchini bread or muffins are with Baked Goods)


Garlicky Zucchini Noodles with Tomatoes and Burrata (all phases)

Zucchini Noodles with Spicy Cherry Tomato, Sausage, and Herb Sauce (all phases) 

Three Ways to Make Noodles with Zucchini and Other Vegetables (plus Recipes for Zucchini Noodles)

Zucchini Noodle Mock Pasta Salad (all phases)

50 Favorite Zucchini Recipes (for "Sneak Some Zucchini on to Your Neighbor's Porch Day" - 2013
 

Collection of Ten Delicious Zucchini Recipes

Roasted Balsamic Zucchini and Mushrooms with Feta and Thyme (all phases) 

Grilled Zucchini Mini Tostadas with Refried Beans (all phases; dried beans are a limited food for Phase One, so use portion control)

Julienned Zucchini Vegan Bowl with Peanut-Sriracha Sauce (all phases) 

Grilled Zucchini Caprese Stacks with Basil Vinaigrette (all phases) 

Julienned Zucchini Mexican Bowl with Black Beans, Avocado, Tomato, Poblano, and Lime (all phases) 

Julienned Zucchini "Spaghetti" with Quick Sausage,Tomato, and Basil Sauc (all phases)

Vegetarian Stuffed Zucchini with Brown Rice, Black Beans, Chiles, Cheddar, and Cotija Cheese (phase 2 or 3)

Zucchini-Crust Vegetarian Pizza Margherita (all phases; limit portion size for phase one due to fat content)

Easy Cheesy Zucchini Bake (all phases, but limit portion size for phase one due to the amount of cheese)

Zucchini Bake with Feta and Thyme (all phases)

How to Grill Zucchini (all phases)

"Creamed" Zucchini (all phases, an occasional treat if using butter)

Georgette's Greek Zucchini (all phases)

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

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

Block Island Zucchini (all phases)

Monster Zucchini and Basil Strata (all phases)

Grilled Zucchini and Sausage Kabobs (all phases)

Grilled Zucchini Pizza Slices (all phases)

Ratatouille Wanna-Be (all phases)

Cheesy Zucchini with Garlic and Parsley (all phases, probably a "once in a while treat" due to amount of cheese)

Sauteed Zucchini with Spinach and Basil Pesto (all phases, probably a "once in a while treat" due to the amount of fat)

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

Stuffed Zucchini with Brown Rice, Ground Beef, Red Pepper, and Basil (phase 2 or 3)

Meat, Tomato, and Mozzarella Stuffed Zuchini Cups (all phases)

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

Grilled Zucchini Low-Carb Lasagna with Italian Sausage, Tomato, and Basil Sauce (all phases) 

World's Easiest Grilled Vegetables (all phases) 


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11 comments:

  1. What a great section! : - )

    ReplyDelete
  2. Thanks Alanna. You know I got the idea of putting the vegetables alphabetically from your great Alphabet of Vegetables.

    ReplyDelete
  3. This site is incredible. I'm pretty sure you just changed my life. Bless you!!!

    ReplyDelete
  4. Abigail, thanks. What a nice thing to hear.

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  5. I found this site today while looking for a recipe for baked eggs (the south beach diet book doesn't have a recipe) I cooked Baked Eggs with Ham and Vegetables using Canadian Bacon and Mushrooms. The eggs were Great! I started looking through the website at all the other recipes and they look so good I can't wait to try them. I already sent this link to my sister to try too!

    I lost 11 pounds the first two weeks of the South Beach diet and I am a fan for life. The food is good and I was never hungry and never felt deprived. Your website will help me eat South Beach for life.

    Teresa

    ReplyDelete
  6. Teresa, glad to hear you like the blog. Thanks for letting me know.

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  7. I made the gazpacho and there was a huge amount of it. So I started doctoring it up. Is this still a south beach phase 2 recipe?
    1 cup gazpacho
    3 oz. crab (leftover from another recipe)
    1 dollop of greek yogurt (low fat plain)
    Microwaved for a minute or 2 and then topped with the yogurt. It was amazing and I hope its still a south beach recipe.

    ReplyDelete
  8. Glenna, that should be fine for South Beach; in fact it's probably phase one unless the gazpacho has something that's not phase one.

    ReplyDelete
  9. Glenna just double checked the Gazpacho recipe and it's phase one.

    ReplyDelete

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