Thursday, December 01, 2011

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

Kalyn's favorite Phase One Recipe for November 2011 would have to be these amazing-tasting Roasted Green Beans and Red Bell Pepper with Garlic and Ginger.

November has been quite a month, with changes on the blog, and some good changes for me personally as well.  It's been a month of reflection, and I've been contemplating the monthly Phase One Recipe Round-ups and how they might work better.  Earlier this year I announced that I'm now focusing on new Phase One Recipe ideas that haven't been featured before, and I think that's been a good change.  But I'm thinking of more changes, and it has to do with how blogging has changed since 2008 when I first started writing these round-ups.   While I loved to follow hundreds of blogs back then, lately scrolling through my feed reader was feeling like a huge infomercial, with sponsored posts, product reviews, and lots of recipes where the blogger was compensated to use a certain ingredient.  I respect the right of everyone to blog in the way that suits their needs, but I don't want to feature commercialized posts like that in my round-ups, and a few weeks ago I did a huge clean-out of my Google Reader account, removing literally hundreds of blogs that are no longer interesting to me. 

Of course if I don't follow as many blogs, that means I may not find as many interesting recipe ideas to feature here but that's not all bad, because I'm more concerned about quality than quantity.  Still, I'm always interested in finding blogs focused on healthy eating, especially when they feature recipes that are whole grain, low-sugar, and use low-glycemic ingredients.  Are you following a healthy eating blog you think I should know about?  If so, please leave the name and link in the comments on this post.  (And if it's your own blog, don't feel shy about mentioning it.  There are so many new blogs these days, no one could ever know about them all.)

Now on to the round-up of Phase One Recipes I found during November, when I was trying hard not to notice all the posts about pie!  Of course every month I find things that could easily be made Phase One with minor changes, so those changes are noted when needed.  And if you're a food blogger who's posted something that might be a new idea for Phase One, see after the recipe links 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 Greek Salad Skewers from The Culinary Chase
Phase One Appetizers and Condiments
Greek Salad Skewers from The Culinary Chase
Tomato and Feta Stuffed Peppers from Kalofagas

Photo of Barely-Blanched Broccoli Salad with Feta and Fried Almonds from Kalyn's Kitchen
Phase One Salads and Salad Dressings
American Greek Salad from Kalyn's Kitchen
Kalyn's Favorite Baby Arugula Salad with Lemon, Balsamic Vinegar, Parmesan, and Pine Nuts from Kalyn's Kitchen
Barely-Blanched Broccoli Salad with Feta and Fried Almonds from Kalyn's Kitchen
Easy Cabbage and Parmesan Salad from Winos and Foodies (scroll down in the post for recipe)

Photo of Hearty Lentil and Black Bean Soup with Smoked Paprika from Cookin' Canuck
Phase One Soups, Stews, and Chilis
Hearty Lentil and Black Bean Soup with Smoked Paprika from Cookin' Canuck
Spiced Tomato Soup with Red Lentils from Umami Girl (omit sugar or use Splenda for Phase One)

Photo of Sauteed Kale with Tahini Sauce from Simply Recipes
Phase One Vegetables and Side Dishes
Twice Baked Cauliflower from Kalyn's Kitchen (small serving for phase one)
Roasted Green Beans and Red Bell Pepper with Garlic and Ginger from Kalyn's Kitchen
Chard with Olives, Lemon, and Mozzarella from Pro Bono Baker
Sauteed Kale with Tahini Sauce from Simply Recipes
Watercress Numul from Eating and Living
Roasted Garlic Cauliflower from Cheeky Kitchen
Steamed Artichokes with Horseradish Dipping Sauce from Mountain Mama Cooks

Photo of Salmon with Tomato-Tamarind Sauce from Taste of Beirut
Phase One Chicken, Meat, or Fish Entrees
Greek Feta Chicken from My Own Sweet Thyme (don't serve with rice for Phase One)
Simple Grilled Calamari from Steamy Kitchen
Salmon with Tomato-Tamarind Sauce from Taste of Beirut
Jalapeno, Cumin, and Lime Rubbed Salmon from eCurry
Kerala-Style Chemmeen / Prawn Roast from Edible Garden
Quick Pan-Seared Turkey Cutlets from Family Fresh Food
White Bean and Salmon Burgers from Eat Little, Eat Big

Photo of Indian Eggplant and Lentil Curry from The Taste Space
Phase One Vegetarian or Meat-Free Entrees
Black Beans with Roasted Tomatoes and Feta from Annie's Eats
Indian Eggplant and Lentil Curry from The Taste Space

Photo of Spinach, Mushroom, and Feta Crustless Quiche from Budget Bytes
Phase One Breakfasts
Spinach, Mushroom, and Feta Crustless Quiche from Budget Bytes
Warm Green Breakfast Smoothies from She's in the Kitchen (omit rice for Phase One)

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.)
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More to Chew On:


  1. Another great round-up. The recipes you've collected here show that you don't have to sacrifice flavor to eat healthfully. Thanks so much for including my soup!

  2. I always love your round-ups of healthy, delicious foods, Kalyn. Thank you for continuing to include some of my dishes. I should probably try to figure out exactly the phase 1 involves. :)

  3. You're welcome Dara, and love the sound of that soup!

    Hi Janet, so glad you like the round-ups. Phase one can't have grains, fruits, or sugar, but it differers from a lot of lower carb eating plans in that you can have limited amounts of dried beans.

  4. Love the color combo of the green beans with red bell peppers and the Greek salad skewers. Pleasing to the eye and the palate. Bravo.


    this is my sister's blog. She's been low-carbing for nearly a year and changing her recipes now to accomodate a more paleo approach. I'm too new at this to have anything worth posting myself so I recommend her. I've found her recipes yummy enough for my picky eater and my hubby though my snotty teen turns up her nose on principle.

  6. Aloha Kalyn,
    I too did a blog purge recently, it makes the morning reading much more enjoyable. Thanks for including the salmon and white bean burgers in the monthly round up.

  7. Courtney, thanks and glad you like the ideas.

    Sandra, just added it to my Google Reader. I'll follow for a while and see if I get some good ideas from your sister!

    Susie, I decided to stop following people out of "obligation" because I truly believe everyone has their own taste when it comes to food and I want to follow people who inspire me to eat the kinds of things I want to focus on (like you!)

  8. Compliments again on this awesome site....I like to cook and I do SB diet and your site has so many terrific looking and sounding first attempts are gonna be the roasted chickpeas and then tomorrow the Kale, Ham and Butter Bean stew.

    I would like your opinion on using lettuces that are not organic (contain pesticides). I know you grow a lot of your own, but would like your thoughts, if you have any, on using non organic lettuces for salads...

  9. PurpleNeons, Glad you are enjoying the site!

    Truthfully, I am not that concerned about buying organic lettuce. I do buy it when it's available, but I always wash lettuce thoroughly anyway. (And I don't grow lettuce, but do grow other types of greens.)

  10. It's pretty impressive to me how yummy you make the South Beach diet look! You've got me wishing I was on a diet!

  11. Hi Kalyn. I just wanted to say, as it looks like I'm one of the unfollowed, that I don't have any sponsors for any of my posts. I do recommend products I like and may use an affiliate link or Amazon ad, but that's it.

    I'm not important enough for anyone to want a review from my little blog.


  12. I'm not sure what you mean by this:
    "as it looks like I'm one of the unfollowed"

    Just because you don't have a recipe in this round-up it doesn't mean that I unfollowed your blog, if that's what you're assuming.

  13. Kalyn,
    My head is spinning from the recipe roundup. Everything looks so good. I wish I had more time to cook. Your blog looks great. You have done so well congratulations.

  14. Chigiy, thanks so much. I am still really enjoying it! My nephew is cooking with me sometimes these days, which does make it fun.

  15. Wow Kalyn this post is a great resource for healthy recipes. Thanks for including my cabbage salad. I think this year has found many of us decluttering our blog rolls. I am feeling more in control now I reduced the amount of blogs I read.

  16. These are all mouthwatering and delicious. I am not on a SBD, but with these kind of recipes I would not mind doing it all the time!Thanks for including mine!

  17. Barbara, thanks. I do agree about feeling more in control now about the number of blogs I try to follow!

    Soma, you're so welcome. I love your blog!

  18. Great post, Kalyn! I have pinned your gorgeous green beans and peppers recipe to remember for Christmas dinner.

    And thanks for the idea to clean out Google Reader! I'll be doing that today!

  19. Kath, glad you liked it. And it did feel good to eliminate blogs that I don't feel are nurturing me for whatever the reason.

  20. This bright red and green dish just BELONGS on a Christmas dinner table. I am looking forward to your holiday recipes during the next few weeks!


  21. yum beans!
    check out this site.

    I follow it, some days her post make me laugh other days they make me cook!

  22. the roasted beans with red peppers looks like a good Christmas side dish with the beautiful red and green colors.

  23. I need to clean out my blog feed too and my email subscriptions. It does get overwhelming and I end up not looking at everything. I like the direction you've taken with your blog and always enjoy your round-ups. That barely blanched broccoli dish is speaking to me now.

  24. Jeanette, I love the direction of your blog too. The blanched broccoli salad was outstanding. I've made it a couple more times since then.

  25. As always, you collected some great recipes for this roundup and I saved a few. (I always save them on Evernote).

    I'm contemplating about starting my own recipe blog, but I fear blogging won't fit in with my busy schedule. We'll see.

  26. Sue, glad you found some recipes you like.

    As for blogging, it does take a lot of time and there's a lot to learn, but it's fun as well.

  27. I like your roundups. I find them very useful.

    lately I've been enjoying blog. Some of the recipes there can be SBD-friendly.

  28. Thanks Elle. I took a peek at that blog and saw a great recipe right away! Just subscribed.

  29. Hey Kalyn! Thanks for including my post on Greek Feta Chicken in your round-up. It's a great recipe and it's nice to be reminded that it is a healthy one too. There are lots of beautiful choices here.

  30. Thanks for posting all these recipes. I am about to embark upon the South Beach diet for the first time and having this resource makes it all seem very do-able (although I'll have to get creative at times because we don't always have the same foods in Australia).

  31. Kelley, good luck. I know it will work if you stick with it. (And don't know if you saw it, but there is a whole section in the recipe index on the left for South Beach recipes from my blog, nearly seven years worth!)


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