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Phase 2 Salads

 

 Side Dish Salads

(some of these can also be used as main dish salads)

Green Pea Salad

 

1 cup frozen, thawed green peas (or use a small can, drained)

1/4 teaspoon salt

1/2 cup water

1 medium bunch romaine lettuce

1 large tomato, diced

2 tablespoons red onion, diced

1/2 cup celery, diced

1 6-ounce jar marinated artichoke hearts

1/2 teaspoon salt

2 cloves garlic, well minced

1/4 teaspoon dill

2 tablespoons fresh lemon juice

1/4 cup sesame oil

 

Place the water and first salt listed in a saucepan. Add a steamer and steam the peas (covered) for about 8 minutes. Remove from heat and cool.

 

In a large bowl, combine the remaining ingredients and mix well. Add the peas and mix lightly.

Broccoli-Cauliflower Salad

Makes about four cups.

 

2 cups broccoli florets, finely chopped

2 cups cauliflower florets, finely chopped

2 tablespoons sweet onion, chopped

4 pieces dried apricot, chopped (a quick job in a mini food processor)

2 tablespoons roasted sunflower seeds or chopped nuts

1/4 cup mayonnaise (no sugars added)

2 tablespoons white vinegar

2 packets sweetener

 

Mix broccoli, cauliflower, onion, apricot, and sunflower seeds in large bowl. In a separate bowl, mix mayonnaise, vinegar, and sweetener until well-blended. Add to bowl containing veggies and sunflower seed; mix well to coat.

 

Store in tightly-covered container in refrigerator. Keeps well for several days. Use as a side dish for meat or fish, or as a snack with cheddar cheese as a protein source.

 

Can use a food processor to chop the broccoli, cauliflower, and apricot.

Pear-Cottage Cheese Salad

 

4 large lettuce leaves

1 can pear halves (Libbey's Lite, drained)

1 cup nonfat or low fat cottage cheese

2 tablespoon mayonnaise

2 tablespoons chopped English walnuts

Paprika

 

Arrange lettuce leaves on two salad plates. Drain pears, divide (about 2&1/2 pears per plate) and arrange over lettuce. Top pears with equal portions of cottage cheese, mayonnaise, and walnuts. Sprinkle with paprika.

 

Makes two main-dish servings.

 

Note: Peaches can be substituted for the pears. Arrange peach slices around the salad plate in a spoke fashion.

Mixed Greens with Apples and Walnuts
Makes about 4 cups. From http://www.pcrm.org: This simple salad is especially delicious in the autumn when apples are fresh. Using a prewashed salad mix makes it easy to prepare.

 

6 cups salad mix (or washed and torn butter lettuce)

1 tart green apple (Granny Smith, pippin, or similar)

1/4 cup chopped walnuts

3 to 4 tablespoons seasoned rice vinegar

 

Place salad mix or torn leaf lettuce into a bowl. Core and dice apple and add to salad along with walnuts. Sprinkle with seasoned rice vinegar and toss to mix.

 

Note: Could also use a no-sugar-added raspberry vinaigrette with this.

Black Bean and Rice Salad

Four servings.

 

2 cups Uncle Ben’s Original Converted Rice, cooked and cooled

1 cup black beans, cooked

1/2 cups cheddar cheese

1/4 cups prepared Italian salad dressing (no more than 2 grams sugar per serving)

1 tablespoon lime juice

1 tablespoon parsley snipped

1 whole tomato seeded and chopped

Shredded lettuce leaves

 

Combine rice, beans, tomato, cheese and parsley in a large bowl. Pour dressing and lime juice over rice mixture; toss lightly. Serve on lettuce.

MizFrog’s Cole Slaw

 

1 pound cabbage

1 green bell pepper (5 ounce), chopped

1 carrot (2 ounces), chopped or shredded (can use 2 oz from a package of preshredded carrots)

6 to 8 radishes, chopped

5 to 6 ounces red onion, chopped

 

Dressing:

1 cup (8-ounce carton) plain, nonfat yogurt

1/2 cup mayonnaise (with no added sugars)

1/4 cup apple cider vinegar

1/2 teaspoon dried dillweed

1 teaspoon Morton's Nature’s Seasons seasoning blend

1/2 teaspoon Spike

 

Chop vegetables separately in food processor. Place in large bowl. Add dressing ingredients and mix well. Chill.

 

Makes about eight cups.

 

Note: Other seasonings can be substituted for the dillweed, Spike, and Nature’s Seasons.

Summer Cole Slaw

Phase 2 due to carrots. Eight servings.

 

1/4 cup chopped red bell peppers

1/4 cup chopped yellow bell peppers

1/2 cup chopped carrot

1/3 cup chopped red onion

8 ounces low fat shredded cheddar cheese (Kraft 2% or other low fat brand)

2 1/2 cups thinly sliced green cabbage

2 1/2 cups thinly sliced red cabbage

1 tablespoon red wine vinegar

2 tablespoons stevia blend (or equivalent of another sugar substitute)

1/2 cup mayonnaise (with less than 2g sugars listed on label)

1/4 teaspoon celery seed

1 teaspoon each salt & pepper, or to taste

 

Mix vegetables and cheese together in a bowl. Mix stevia blend, vinegar, mayonnaise, and celery seed in a separate bowl. Stir into vegetables. Season with salt and pepper.

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This page on-line December 2, 2003

 

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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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