Thursday, November 01, 2012

South Beach Diet Phase One Recipes Round-Up for October 2012 (Low-Glycemic Recipes)

South Beach Diet Phase One Recipes
Kalyn's favorite Phase One Recipes for October 2012 were Layered Mexican Casserole, Spicy Asian Stir-Fried Swiss Chard, Oven-Fried Green Tomatoes, and Spicy Vegan Peanut Butter Tofu with Sriracha.

The extended Denny family has quite a few people who've lost weight using principles from the South Beach Diet, and one of them is my niece Emily.  She's now a complete fitness success story and fully embraces low-glycemic eating and exercise as a lifestyle, but in her early days of doing South Beach I remember her telling me, "Some days I feel like all I can eat is meat and salad."  Lately I've been reflecting on how much that simple comment Emily made a few years ago impacted what I'm trying to do here on Kalyn's Kitchen.   Anyone can lose weight eating grilled chicken and salad, but I hope my creative efforts are helping provide other low-glycemic eating choices to make it easier to stay on plan.  Lately I've been trying to get creative with Phase One Casseroles and Slow Cooker Dishes, and  with that in mind, I'm adding another category for those dishes to the monthly South Beach Diet Phase One Recipe Round-ups, starting with this month.

(You can use the label Low-Glycemic Recipe Round-Ups to see all the posts like this one.)
I've been doing these Monthly Phase One Round-Ups since March of 2008, so that's a lot of phase one recipes shared, and you can certainly never have too many good recipe ideas that are phase one, right?   I love spotting Phase One ideas on other blogs, and every month when I'm saving recipes I find things that can be Phase One with minor changes, so those thoughts are noted after the recipe links.  And I love getting submissions for this round-up, so 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.

Photo of Oven-Fried Green Tomatoes with Sriracha Ranch Dipping Sauce from Kalyn's Kitchen.
Phase One Appetizers and Condiments
Oven-Fried Green Tomatoes with Sriracha Ranch Dipping Sauce from Kalyn's Kitchen (Almond flour is not officially approved for phase one, but I would eat it in something like this where only a little flour sticks to the tomatoes.)
Iraqi-Style Hummus from Taste of Beirut
Schug: A Classic Middle Eastern Condiment from This American Bite


Photo of Green Olive and Celery Salad from Emmy Cooks.
Phase One Salads and Salad Dressings
Green Olive and Celery Salad from Emmy Cooks
Black-Eyed Pea Salad with Peppers, Cilantro, and Cumin-Lime Vinaigrette from Kalyn's Kitchen
Moroccan Eggplant Salad from LaaLoosh
Flageolet Bean Salad with Roasted Tomatoes and Leeks from The Taste Space
Shredded Brussels Sprouts Salad with Parmesan and Pecans from In Good Taste


Photo of Red Hot Chile Pepper Soup from Taste of Beirut.
Phase One Soups, Stews, and Chilis
Red Hot Chile Pepper Soup from Taste of Beirut
Slow Cooker Mediterranean Beef Stew with Rosemary and Balsamic Vinegar from Kalyn's Kitchen
Slow Cooker Vegetarian Cannellini Bean and Kale Soup with Shaved Parmesan from Kalyn's Kitchen
Double Mushroom Soup from Kalyn's Kitchen
Pressure Cooker Pinto Bean and Ground Beef Stew from Kalyn's Kitchen
Solidarity Black-Eyed Pea and Kale Soup from Tea and Cookies
Beef and Bean Chile Verde from One Perfect Bite 


Photo of Roasted Brussels Sprouts from The Culinary Chase.
Phase One Vegetables and Side Dishes
Roasted Brussels Sprouts from The Culinary Chase
Spicy Asian Stir-Fried Swiss Chard from Kalyn's Kitchen
Garlicky Green Beans from For the Love of Cooking
Sauteed Chard with Pine Nuts from eCurry
Broccoli Rabe with Roasted Garlic from Leite's Culinaria
Shake and Bake Gluten Free Cauliflower from The WHOLE Gang
Zucchini "Pasta" with Pecorino-Romano Cheese and Pepper from Ms. Adventures in Italy
Sesame Green Beans from Andrea Meyers
Cluster Beans Stir Fry from Spices and Aroma
Chard and Chickpeas from Taste of Beirut
Sauteed Kale with Grape Tomatoes, Garlic, and Parmesan from For the Love of Cooking
Quick and Easy Julienned Zucchini and Yellow Squash with Thyme from Sass and Veracity
Greens with Lemon, Dill, and Feta from Emmy Cooks
Spagetti Squash with Herbs and Parmesan from LaaLoosh


Photo of Easy Slow Cooker Chili with Avocado Salsa from Taste and Tell.
Phase One Casseroles or Slow Cooker Dishes
Easy Slow Cooker Chili with Avocado Salsa from Taste and Tell
Layered Mexican Casserole with Chicken, Green Chiles, Pinto Beans, and Cheese
from Kalyn's Kitchen
Slow Cooker Mediterranean Beef Stew with Rosemary and Balsamic Vinegar from Kalyn's Kitchen
Slow Cooker Vegetarian Cannellini Bean and Kale Soup with Shaved Parmesan from Kalyn's Kitchen


Photo of Baked Shrimp with Tomatillos from Simply Recipes.
Phase One Chicken, Meat, or Fish Entrees
Baked Shrimp with Tomatillos from Simply Recipes
Turkey Meatballs with Romano Cheese and Herbs from Kalyn's Kitchen
Baked Sriracha Spaghetti Squash with Turkey from White on Rice Couple
Hazelnut Crusted Trout from Vintage Mixer (skip the dried cherries to make this for Phase One; nut flour is not officially allowed for Phase One but I would eat something like this where only a little of the ground hazelnuts stick to the fish.)


Photo of Spicy Vegan Peanut Butter Tofu with Sriracha from Kalyn's Kitchen.
Phase One Vegetarian or Meat-Free Entrees
South Indian Spinach and Moong Bean Stew from Spices and Aroma
Slow Cooker Vegetarian Cannellini Bean and Kale Soup with Shaved Parmesan from Kalyn's Kitchen
Spicy Vegan Peanut Butter Tofu with Sriracha from Kalyn's Kitchen
Sriracha-Spiced Stir-Fried Tofu with Eggplant, Red Bell Pepper, and Thai Basil from Kalyn's Kitchen
Zucchini "Pasta" with Pecorino-Romano Cheese and Pepper from Ms. Adventures in Italy
Chard and Chickpeas from Taste of Beirut


Photo of Kale Frittata from My Kitchen in the Rockies.
Phase One Breakfasts
Kale Frittata from My Kitchen in the Rockies
Broccoli, Mushrooms, Ham, and Cheddar Baked with Eggs from Kalyn's Kitchen
Flourless Egg and Cottage Cheese Savory Breakfast Muffins from Kalyn's Kitchen
Eggs with Peppers and Hot Tomato Sauce from Lucullian Delights
Baked Egg Casserole with Mushooms, Spinach, and Salsa 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.)

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14 comments:

  1. You have done so much good in the world - and this is what I love about your blog: delicious, healthy, flavorful, easy food. No more iceberg -and-chicken-breast dinners for me, thanks largely to KK. May you live and blog forever!

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  2. Oh Donna, thanks so much for that. I hope it is helping people avoid that boring diet food rut.

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  3. WOW! Who knew my "deep" thoughts could help so much!! :) Love you and am so proud of you and your blogging success! You have definitely helped me, I still go to your blog when I need an idea for something flavorful AND healthy!!

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  4. Emily, I remember so vividly when you said that to me. And I bet I have thought of it 100 times since then! I am so inspired by you and your success. Love ya!

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  5. Kalyn, I don't think you have to worry about any of your dishes ever being boring, but I love that your niece was so inspiring to you and has had such success herself! Thanks for the roundup (the shrimp dish is calling my name) and all you do on an ongoing basis!

    Shirley

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  6. Thanks Shirley, and thanks to you too!

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  7. Thanks for including my recipe in your round-up this month, Kalyn! What a great selection this month.

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  8. I know a lot of work goes into these posts every month, so thank you for that. I really look forward to finding new ideas for healthy dishes in every round-up.

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  9. Janet, my pleasure.

    Thanks Lydia. It's so nice to hear that people look forward to it.

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  10. Everything looks so great!! Those tomatoes are still calling out to me. And thank you so much for including my chili!

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  11. I was on the South Beach diet 10 years ago when I was pregnant with my son. I recently started it again in an effort to get healthier. Phase one is definitely hard because I don't really enjoy eating vegetables - and the ones that I do like are the ones that I am not supposed to have: the starchy ones - and am not crazy about spices, either. I've bookmarked a lot of your recipes to try out. So thank you for taking the time to post these roundup and your "picks.

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  12. This is another great list of recipes, Kalyn! And I loved reading about Emily's success.

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  13. Thanks for including me! Great round up!!

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  14. Thanks for including me in this roundup. There are some awesome dishes in this post, the brussel sprouts sure got my attention!

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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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