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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



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



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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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

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