Sunday, November 01, 2009

South Beach Diet Phase One Recipes Round-Up for October 2009 (Low-Glycemic Recipes)

Kalyn's favorite phase one recipe for October 2009 was this
Garbanzo Bean (Chickpea) Soup with
Garlic, Sumac, Olive Oil, and Lemon

Tomorrow we'll start counting down to Thanksgiving with a month of ideas for low-glycemic holiday recipes on Kalyn's Kitchen. I don't know how many people actually start a diet in the months of November or December, but what I do know is that all year long people starting the South Beach Diet visit my archived pages of South Beach Diet Monthly Phase One Recipe Round-Ups looking for phase one recipes. This month many bloggers have all been posting Halloween cookies or pumpkin bread, and it seems like I've found less phase one recipes than usual, but there are still some very delicious ideas here. Of course no one could ever find all the phase one recipes, so if you're a blogger who's posted a recipe recently that you think might be phase one approved, see after the recipes list for how to submit it.

Every month I find a few recipes that could easily be made South Beach Diet friendly with minor changes, so those kinds of substitutions are noted after the recipe link.  (You can use the label Low-Glycemic Recipe Round-Ups to see all the posts like this one.)


Phase One Appetizers and Condiments
Yuzu Kale Crack from The Breakaway Cook
White Beans Puttanesca from 5 Second Rule (Serve without pita chips or bread for phase one; this would be great with Socca)
Antipasto Skewers from Joyful Abode
Herbed Cheese Spread from The Perfect Pantry (serve on celery or cucumbers for phase one)

Phase One Salads and Salad Dressings
Punchy Radish Salad from She Craves (Substitute Splenda for sugar for South Beach Diet)
Chickpea Salad with Tomatoes, Basil, and Feta from Cook Sister!
Grilled Steak Salad with Grilled Vegetables from Sidewalk Shoes

Phase One Soups, Stews, or Chilis
Garbanzo Bean (Chickpea) Soup with Garlic, Sumac, Olive Oil, and Lemon from Kalyn's Kitchen
Spicy Red Lentil and Chickpea Stew (Paula's Moroccan Lentil Stew) from Kalyn's Kitchen (eat without rice for phase one)
Curried Cauliflower Coconut Soup from Foodie Reflections
Crockpot Gingered Chickpeas with Spicy Tomato Sauce from Cookin' Canuck (don't serve over rice for phase one)
Spicy Kidney Beans with Tomato and Yogurt Sauce from Lisa's Kitchen
Spicy Vegetarian Chili from Simply Recipes (Leave out sugar or use Splenda for South Beach Diet)
Thai-Spiced Tomato Soup from The Wednesday Chef (substitute Splenda for brown sugar for South Beach Diet)
Italian Sausage and White Bean Stew from A Dash of Sass
Tomatillo, Chicken, and White Bean Chili from Daily Unadventures in Cooking (trim fat from chicken very well for South Beach Diet)

Phase One Vegetables or Side Dishes
Garlic-Lover's Vegetable Stir Fry with Eggplant, Zucchini, and Yellow Squash from Kalyn's Kitchen
World's Easiest Garlicky Green Beans Stir Fry from Kalyn's Kitchen
Spaghetti Squash and Chard Gratin from Kalyn's Kitchen
Roasted Green Beans from Rookie Cookie
Sauteed Brussels Sprouts and Shitake Mushrooms from Taste Food
Cauliflower "Risotto" with Fresh Basil from One Frugal Foodie
Simply Roasted Spaghetti Squash from Kim O'Donnel at True Slant
Roasted Cauliflower with Kalamata Vinaigrette from Dlyn
Roasted Cauliflower and Pearl Onions with Smoky Paprika and Coriander from What's For Lunch Honey
Baby Bok Choy with Yellow Bell Peppers from Simply Recipes
Shredded Brussels Sprouts with Fresh Herbs from Stephen Cooks (leave out the carrot for phase one)

Phase One Meat, Chicken, or Fish Entrees
Roasted Wild Salmon with Soy-Wasabi-Agave Glaze and Green Onions from Kalyn's Kitchen
Kubideh (Grilled Ground Meat on Skewers with Mediterranean Spices) from Kalyn's Kitchen
Salmon with Dill and Leeks from Daily Unadventures in Cooking (use olive oil instead of butter for South Beach Diet)
Sausages, Peppers, and Onions from Joyful Abode
Salmon Tikka from The Perfect Pantry (substitute Splenda for sugar for South Beach Diet)
Beef Dip from Whisk: A Food Blog (Serve without bread for phase one)
Stuffed Chicken Fillets from Kayotic Kitchen (use Canadian Bacon for South Beach Diet)
Miso-Glazed Sea Bass with Asparagus from Little Miss Sunshine
Grilled Steak Salad with Grilled Vegetables from Sidewalk Shoes
Cast Iron Skillet-Seared Cod with Vegetables from Eating/sf
Paprika Pork Stew with Sour Cream from The Naptime Chef (Use chickpea flour or omit flour for phase one, although it's a very small amount of flour)
Saffron Coconut Halibut from The Pink Peppercorn (don't serve with rice for phase one)

Phase One Vegetarian or Meat-Free Entrees
Garlic-Lover's Vegetable Stir Fry with Eggplant, Zucchini, and Yellow Squash from Kalyn's Kitchen
Spicy Red Lentil and Chickpea Stew (Paula's Moroccan Lentil Stew) from Kalyn's Kitchen (eat without rice for phase one)
World's Easiest Garlicky Green Beans Stir Fry from Kalyn's Kitchen
Spaghetti Squash and Chard Gratin from Kalyn's Kitchen
Crockpot Gingered Chickpeas with Spicy Tomato Sauce from Cookin' Canuck (don't serve over rice for phase one)
Spicy Kidney Beans with Tomato and Yogurt Sauce from Lisa's Kitchen

Phase One Breakfasts
Mexican Baked Eggs with Black Beans, Green Chiles, and Cilantro from Kalyn's Kitchen
Crustless Swiss Chard Quiche from Living the Local Life

Did I Miss Your Phase One Recipe?
Phase one menus for the South Beach Diet focus on lean meats, seafood, eggs, dried beans, soy products, low-fat dairy products, nuts and seeds, and most vegetables. Phase one doesn't permit fruit, alcohol, bread, rice, pasta, potatoes, sugar, or any foods high in saturated fat. Obviously I miss lots of phase one recipes, so if you're a food blogger who posted a recipe this month that you think would be approved for phase one, please feel free to e-mail me the link at kalynskitchen (at) comcast (dot) net. I'll take a look, and if the recipe is phase-one friendly, I'll add it to next months roundup. (Please don't leave recipe links in the comments. They will not be published.)

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13 comments:

  1. I love it when I make it on your list. Makes me feel healthy.

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  2. Hi Kalyn! I have been reading your blog and am starting SBD phase 1 today (so I am one of those crazies starting it around the holiday, lol).

    Anyway I just wanted to thank you for providing so much information and making it so much easier than just going about it with the books. Thank you!

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  3. Thanks for including me in the round-up! They are great even if you aren't doing the SBD.

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  4. Great idea Kalyn! The South Beach diet is the best one I have found and your site is full of recipes so I don't get bored!

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  5. that does look delicious. I looked at the blog with your kitchen pictures and OMG--gorgeous and I totally love your stove!

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  6. Thanks for including me in the round-up, this is a fantastic list!

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  7. Thanks for the mention, Kalyn :) Some wonderful recipes in this month's list, even for people NOT on the South Beach diet ;-)

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  8. Hey Kalyn. I just wanted to say "hi." I enjoy your blog.
    Shannan--from school

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  9. Rookie Cookie, so glad I can give you that healthy feeling!

    Shannon, whatever works. There are no rules, and I've done phase one right before Christmas many times, just to keep myself from getting too out of control!

    Katerina, you're welcome. (Are you sure you're not doing the SBD? So many of your recipes will work!)

    Deborah, thanks so much. That's certainly my goal.

    Daryl, thank you! I love the stove but right now the oven and broiler are both not working right. It's about $300 for a new thermostat for the oven and I'm debating on just getting a newer high-tech semi-professional stove!

    Kelsey, you're welocome!

    Jeanne, good to know. I try to find things that don't seem like "Diet food."

    Shannan, HI! How are things? Not one person has called me to substitute on Friday. They better hurry, not sure I remember how to teach any more.

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  10. You know how much I love your monthly lists. This is such a great compilation of recipes (whether you're on the SB diet or not).

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  11. Thanks for including me in your round-up, Kalyn! Inspiring list of recipes!

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  12. Great list Kalyn - and thanks for the link to the cauliflower recipe. Always appreciate that :)

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  13. Hey I wanted to stop by and say thanks for the mention! I do truly love the Crustless Chard Quiche! :)

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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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