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Phase 2 Recipes

 

 Vegetable Combinations

Sure-Fire Roasted Vegetables

From http://www.cancerproject.org. Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by Brie Turner-McGrievy, R.D.

 

4 to 5 cups of "hard" veggies for Phases 2 and 3

·  Chopped carrots (1 cup)

·   Sweet potatoes or new potatoes (1 cup)

·    Butternut squash (or other squash), cubed (1 cup)

·    Parsnips or rutabaga (1 cup)

·    Onions (1 cup)

·    Chopped garlic or whole cloves (1 to 3 cloves)

 

Note: For "soft" veggies, see Phase 1 Vegetable Combinations.

 

Choose seasonings

 

For Italian:

·   2 teaspoons dried basil

·   1 teaspoon dried oregano

·   2 teaspoons dried rosemary

·   1/4 teaspoon salt

·   1/4 teaspoon pepper

·   1/4 cup chopped fresh parsley

 

For Mexican:

·   2 teaspoons cumin

·   1 teaspoon basil

·   1 teaspoon rosemary

·   1/4 teaspoon salt

·   1/4 teaspoon pepper

·   1/4 cup chopped cilantro

 

For Indian:

·   1 teaspoon curry powder

·   1 teaspoon graham masala

·   1/4 teaspoon salt

·   1/4 teaspoon pepper

·   1/4 cup chopped cilantro

 

Preheat oven to 400 degrees F. Spray jelly roll pan with cooking spray. Combine vegetable mixture (either hard or soft vegetables) in bowl. Add your choice of seasoning mix. Toss vegetables to coat with seasoning. Place vegetables in pan in a single layer.

 

Roast 15 minutes. Take pan out of oven and spray the tops of the vegetables with cooking spray. Turn veggies and cook for another 15 minutes or until vegetables are tender.

 

Make it a meal by adding a can of drained and rinsed beans (such as garbanzo or black beans). Serve vegetables as a side dish. You can serve over couscous or brown rice, or wrapped up in a burrito with salsa.

 

Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by Brie Turner-McGrievy, R.D.

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts ~  Phase 1 Lunches 

 Phase 1 Main Dishes—Beef ~  Phase 1 Main Dishes—Chicken ~  Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey ~  Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables ~  Phase 1 Legumes

Phase 1 Soups with Meat ~  Phase 1 Soups—Meatless

Phase 1 Salads—Main ~  Phase 1 Salads—Side ~  Phase 1 Salad Dressings

 Phase 1 Desserts ~  Phase 1 Snacks

 

Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts ~  Phase 2 Lunches 

 Phase 2 Main Dishes—Beef ~  Phase 2 Main Dishes—Chicken ~  Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey ~  Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables ~  Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main ~  Phase 2 Salads—Side ~  Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks ~  Phase 2 Breads & Bread Products

 

Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef ~  Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side ~  Phase 3 Salads—Main ~  Phase 3 Salad Dressings

 Phase 3 Desserts ~  Phase 3 Snacks ~  Phase 3 Breads & Bread Products

 

Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads ~  Crock Pot ~  Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole ~  Salsa ~  Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches

 

Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners ~  General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites ~  Download 7-Day Menu Planner

Low Carb Products ~  Protein in our Diets ~  Top Antioxidant Food Charts

Controversies About Foods ~  Weight Loss Cartoons

Main Diet Page

MizFrog's Pad Home Page ~  MizFrog's Pad Site Index

 

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