Saturday, October 01, 2011

South Beach Diet Phase One Recipes Round-Up for September 2011 (Low-Glycemic Recipes)

Kalyn's favorite Phase One Recipe for September 2011 was Julienned Zucchini "Spaghetti" with Quick Sausage, Basil, and Tomato Sauce.

Every month I do this round-up of the Phase One Recipes I've posted or spotted on other blogs during the month, and every month it seems hard to believe a whole month has already gone by.  That feeling is even stronger this time as the calendar switches from September (the month of perfect weather in Utah) to October (which seems just a little too close to the actual arrival of winter.)  I trust I am not the only one who has this feeling of life zipping by too quickly?

At least we have good food experiences to mark time with, and there are some lovely recipes in this collection for you to try.  It's been fun searching out unsual ideas that haven't already been featured since I made that decision a few months ago.  Of course, every month there are recipes that could easily be made Phase One with minor changes, and those changes are included after the recipe link.  And if you're a food blogger who's posted something that might be a new idea for Phase One, scroll to the bottom for how to submit it. 

(You can use the label Low-Glycemic Recipe Round-Ups to see all the posts like this one.)

Photo of Raita (Indian Yogurt and Cucumber Condiment) from The Perfect Pantry

Phase One Appetizers and Condiments
Marinated Japanese Mushrooms from [No Recipes]
Spicy Shrimp and Avocado Lettuce Cups from Aggie's Kitchen
Baba Ghanouj (Eggplant Dip) from Simply Recipes (serve with cucumber slices or other veggie dippers instead of pita)
Raita (Indian Yogurt and Cucumber Condiment) from The Perfect Pantry
Harissa Sauce from Andrea Meyers
Harissa Hummus from Andrea Meyers

Photo of Vinaigrette Slaw with Feta from Budget Bytes

Phase One Salads and Salad Dressings
Butter Bean Salad with Sun-Dried Tomato, Kalamata Olives, Feta, and Basil Vinaigrette from Kalyn's Kitchen
Amazing Asian Green Salad with Soy-Sesame Dressing and Sesame Seeds from Kalyn's Kitchen (leave out carrots for Phase One)
Vinaigrette Slaw with Feta from Budget Bytes
Salt Cod Salad from Real Epicurean
Low-Fat Buttermilk Ranch Dressing from Skinnytaste
Sesame Chicken Salad from Steamy Kitchen (use an approved sweetener instead of sugar)

Photo of Roasted Pepper Soup from My German Kitchen in the Rockies

Phase One Soups, Stews, and Chilis
Green Zebra Gazpacho with Cucumber and Avocado from Kalyn's Kitchen
Roasted Pepper Soup from My German Kitchen in the Rockies
Ratatouille Soup from Soup Chick (skip the sugar or use an approved sweetener)

Photo of Cauli-Kale Surprise from Eat Little, Eat Big

Phase One Vegetables and Side Dishes
Julienned Zucchini "Spaghetti" with Quick Sausage, Tomato, and Basil Sauce from Kalyn's Kitchen
Monster Zucchini and Basil Strata from Kalyn's Kitchen 
Spicy Asian Stir-Fried Swiss Chard from Kalyn's Kitchen
Spaghetti Squash Lasagna from Skinnytaste
Spicy Eggplant Roast from Journey Kitchen (don't serve with rice for Phase One)
Truffled Brussels Sprouts with Hazelnuts from Cheeky Kitchen
Cauli-Kale Surprise from Eat Little, Eat Big
Cheddar Roasted Broccoli from Inspired Taste
Eggplant Stackers with Basil and Mozzarella from She's in the Kitchen
Zucchini and Tomato Gratin from Pinch My Salt
Leek and White Bean Casserole from Dinners and Dreams (use olive oil instead of butter)
Summer Squash with Tomatoes and Aleppo Pepper from Pinch My Salt
Fresh Black-Eyed Peas with Okra from Gluten-Free, Dairy-Free, Sugar Free
Slow Cooker Indian-Style Lentils from The Perfect Pantry
Slow Roasted Green Tomatoes from The Perfect Pantry
Spicy Red Amaranth Stir-Fry from Sass and Veracit
Slow Roasted Tomatoes with Zucchini and Herbed Ricotta from The Naptime Chef

Photo of Spicy Shrimp and Avocado Lettuce Cups from Aggie's Kitchen

Phase One Chicken, Meat, or Fish Entrees
Almond and Parmesan Baked Tilapia from Kalyn's Kitchen
Easy Roasted Tomatoes And Shrimp with Feta, Oregano, and Fennel from Kalyn's Kitchen
Chicken Adobo from Kalyn's Kitchen
Chicken Meatballs from The Whole Gang (I'm not clear about coconut oil for the South Beach Diet, but I wouldn't worry about this amount, or use a different oil)
Shredded Tex-Mex Crockpot Chicken from Good Life Eats (eat on Taco Salad for Phase One)
Balsamic Bruschetta Chicken from Budget Bytes
Chicken Breasts with Artichoke-Olive Sauce from The Culinary Chase
Grilled Asian Steak with Sweet Ginger Slaw from Dinner with Julie (substitute Splenda or Stevia granular for sugar for Phase One)
Summer's End Bake from Health-Bent (use turkey Italian Sausage for South Beach)
Spicy Shrimp and Avocado Lettuce Cups from Aggie's Kitchen
Kefta Mkaouara (Meatball Tagine with Eggs) from Kayotic Kitchen
Slow Cooked Indian-Spiced Lentils with Chicken from Eat Little, Eat Big
Tomatillo and Pumpkin Seed Sauce with Shrimp from Andrea Meyers
Chicken with Roasted Red Pepper Sauce from Eat Little, Eat Big

Photo of Spaghetti Squash Lasagna from Skinnytaste

Phase One Vegetarian or Meat-Free Entrees
Monster Zucchini and Basil Strata from Kalyn's Kitchen
Swiss Chard and Goat Cheese Custard Bake from Kalyn's Kitchen
Spaghetti Squash Lasagna from Skinnytaste
Eggplant Stackers with Basil and Mozzarella from She's in the Kitchen
Zucchini and Tomato Gratin from Pinch My Salt
Leek and White Bean Casserole from Dinners and Dreams (use olive oil instead of butter)
Fresh Black-Eyed Peas with Okra from Gluten-Free, Dairy-Free, Sugar Free
Slow Cooker Indian-Style Lentils from The Perfect Pantry
Slow Roasted Tomatoes with Zucchini and Herbed Ricotta from The Naptime Chef

Photo of Swiss Chard and Goat Cheese Custard Bake from Kalyn's Kitchen

Phase One Breakfasts
Swiss Chard and Goat Cheese Custard Bake from Kalyn's Kitchen
Scrambled Eggs with Cilantro from My Colombian Recipes
Kefta Mkaouara (Meatball Tagine with Eggs) from Kayotic Kitchen
Quick Egg, Mushroom, and Ham Cups from Cookin' Canuck


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.  (Since I've been doing these Round-ups since March 2008, occasionally I may decline a recipe if the same thing has been featured several times already.  Please don't leave recipe links in the comments. They will not be published.) counter customizable free hit

18 comments:

  1. Yay my bean casserole is there. Thank you for including me!
    Have a fabulous weekend!

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  2. Nisrine, I always find amazing things at your blog!

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  3. Wow, so many delicious recipes! I always look forward to your round-ups!

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  4. Thanks Kelley! So glad you like them. This month Delicious went on the fritz and I wasn't sure I could get to my bookmarks, but it came back just in time.

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  5. So many great recipes in this round-up, and the weather is cool enough to make me want to be in the kitchen! Thanks so much for linking to my recipes. I'm glad to know I'm cooking more Phase One-friendly recipes.

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  6. Lydia, you had a bunch of them this time! Glad you like the round-up.

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  7. I always enjoy these Phase One roundups - the spaghetti squash lasagna looks especially good!

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  8. Thanks Jeanette. That appealed to me too!

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  9. Kalyn, Thank you so much for including one of my recipes again. See, I didn't even know that I cooked towards any diet. I just made up this soup. Thanks again.
    Greetings form Colorado. Kirsten

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  10. Kirsten, I guess you are just naturally a healthy cook!

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  11. This is such a great round-up! So great to have so many phase one-friendly recipes. I am not following the South Beach diet but am trying to be more conscious of carbs, sugars, etc so these recipes are great.

    Also, I have an award for you :-) It's waiting here: http://www.katherinemartinelli.com/blog/2011/tofu-satay-with-peanut-dipping-sauce/

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  12. Thanks Katherine, and glad you like the round-up.

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  13. This is gorgeous. I don't know much about the South Beach Diet but I know some people who follow it. Healthy is always good in my book.

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  14. Thanks Kim. It's basically a way of eating based on the glycemic index (the measure of how quickly foods turn into sugar in your body.)

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  15. These post are so helpful Kalyn! The recipes look so delicious!! Thank you for including mine!

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  16. Aggie, my pleasure. Your shrimp lettuce cups look amazing.

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  17. It is nice to know that theirs a restaurant like this.. e do have many option hat are foods we need to eat.

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  18. Richard, these are recipes from other blogs, not from a restaurant. But it does show that there is a big variety of foods that are suitable.

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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.

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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