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Phases 2 and 3

Best Breads to Buy


Whole-grain breads are better for you than breads made with enriched or refined flour. Why? Whole grain breads that are high in fiber have a lower glycemic index and contain phytochemicals that may help cut the risk of heart disease and cancer.


When shopping for bread, look for breads that are low in saturated fat and without trans fats, high in fiber and whole grains, and low in sugars (preferably with no added sugars). Breads should have at least 3 grams of fiber per serving.


The label should say 100 percent whole wheat or whole grains (don't buy those that just say whole wheat or that have enriched wheat flour listed in the ingredients list). However, many of the 100 percent whole wheat breads have only 2 grams of fiber per serving, so read the labels.

Recipes for Breads and Bread Products

Bread Crumbs


Fresh or dried, coarse or fine, bread crumbs are used to add body and texture to certain recipes. There are two kinds of bread crumbs:


(1) Fresh bread crumbs are used for stuffings, coatings, and fillers. They are made at home.


(2) Dry bread crumbs are usually fine-textured, seasoned or unseasoned, and are sold prepackaged. They can also be made at home. They are used primarily as coatings or fillers. Store covered, at room temperature.


To make fresh bread crumbs:

Choose 100% whole wheat or a good multigrain bread that is high in fiber. Should be firm and coarse-textured, and better if a day or two old. Cut away the crusts and break the bread into small pieces and crumble by hand. Or tear into 3 or 4 pieces and process using an on/off pulsing action until crumbs are of the desired size. Fresh bread crumbs can be stored in an airtight container in the refrigerator for about a week or in the freezer for up to 6 months.


To make dried bread crumbs:

Spread the fresh bread crumbs on a baking pan. Place in an oven set at the lowest temperature (no higher than 325 degrees but lower is better) until they feel very dry, 30 to 60 minutes. Do not let brown (very lightly browned is okay). Place them in a food processor or blender and process until fine crumbs are formed. Or, place toasted bread in a resealable plastic bag and seal. Roll with a rolling pin until fine crumbs are formed. To season dry bread crumbs, add dried herbs to the bread before processing.

Herbed Whole Wheat Bread Crumbs

From http://www.recipesource.com. A good way to use stale bread. Makes 1 cup at 7 calories per tablespoon.


2 slices (high fiber) whole wheat bread

1 tablespoon dried basil

1 teaspoon dried thyme

1 tablespoon chopped fresh chervil

1/4 teaspoon minced garlic

1 teaspoon minced shallots


Follow directions above for making dried bread crumbs, adding herbs, garlic, and shallots ingredients before processing. Store unused portion in freezer.

Whole Wheat Garlic Croutons 1

These baked croutons made with olive oil and whole grain bread are a perfect accompaniment for any green salad. Try it with a flavored olive oil, such as a good smoked variety. Makes 1 1/2 cups croutons (6 servings).


1/4 cup extra virgin olive oil

1 large clove garlic, minced (or equivalent crushed garlic from jar)

3 slices Oroweat 100% whole wheat bread, cubed

Salt and ground black pepper to taste (fresh ground is good)


Preheat oven to 350 degrees F (175 degrees C). In a large saute pan, heat olive oil over medium heat. Stir in garlic; cook and stir for 1 minute. Add bread cubes, and toss to coat. Season to taste with salt and pepper. Spread on a baking sheet. Bake for 15 minutes, or until crisp and dry. Check frequently to prevent burning. Cool.

Whole Wheat Garlic Croutons 2


1/4 cups extra virgin olive oil

1/4 cup water

1 clove garlic, minced

1 loaf of 100% whole wheat French bread (day old is best)


Preheat oven to 350 degrees F. Cut bread into 1-inch cubes. Whisk oil, water, and garlic in a large mixing bowl until blended.


Add bread to oil mixture, and immediately toss with hands to coat all cubes evenly.


Spread cubes on baking sheet to form one layer. Bake in a 350 degree oven, turning once, until browned evenly.


Cool and store in an airtight Tupperware-type container or sealable plastic bag.


Note: Can use a little more oil and water if desired, according to size of bread loaf.

Six-Week Bran Muffins

Recipe from Heather Sutherland.


6 cups bran

2 cups boiling water

1 cup canola oil

3 cups Splenda (or less)

4 eggs beaten

1 quart low fat buttermilk

5 cups whole wheat flour

1/2 to 1 cup flax seed meal

5 teaspoons baking soda

2 teaspoons salt


Optional—we like to add one or more of these whenever we are ready to bake them, just to the amount of batter we plan to use:


chopped nuts

sunflower seeds

chopped apples (fresh or dried)




pumpkin pie spice


Pour the boiling water over 2 cups of the bran and let stand while assembling other ingredients. Mix in oil with the bran. Mix in remaining 4 cups of bran with Splenda, eggs, and buttermilk. Sift whole wheat flour with soda and salt. Combine all ingredients and store until ready to bake.


Mixture will keep six weeks or more in the refrigerator. Makes 6 dozen.


To bake, preheat oven to 400 degrees. Spray muffin cups. Put amount you want to use in bowl, and add optional items as desired. Bake for about for about 20 minutes.

Whole Wheat Popovers


1 1/3 cups milk (low fat if desired)

1 1/2 tablespoons canola or olive oil

1 1/2 cups whole wheat pastry flour

3 eggs


Preheat oven to 450 degrees F. Generously grease a 12-cup muffin or popover tin. In a medium-size bowl, combine milk, oil, and flour. Beat until smooth. Then add eggs, one at a time, beating only until batter is smooth. Fill prepared tins 3/4 full. Bake for 15 minutes, then reduce heat to 350 and bake about 20 minutes longer.

Whole Wheat Cheddar Cheese Popovers


3 eggs, beaten

1 cup whole wheat flour

1 cup milk (low fat if desired)

3 tablespoons trans fat free margarine, melted

1/4 teaspoon salt

1/4 cup (1 ounce) shredded cheddar cheese


Preheat oven (for about 10 minutes) to 450 degrees F. Grease well (using additional margarine) a 12-cup muffin tin.


Combine all ingredients except cheese; beat with an electric mixer just until smooth. Place the well-greased muffin pan in the preheated oven for 3 minutes or until a drop of water sizzles when dropped in pan. Remove pan from oven; pour 1 tablespoon of batter into each cup. Sprinkle each with 1 teaspoon cheese; fill cups 3/4 full with remaining batter. Bake for 25 minutes. Serve immediately. Makes 1 dozen.

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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

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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

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