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Phase 3


Fat-Free Whole Wheat Banana Bread

There are many variations on banana bread. This recipe uses whole wheat flour and honey, making it more nutritious than most quick breads. It's a heavy, moist, nutty-flavored loaf.


3 ripe bananas, mashed

3/4 cup raw, unprocessed honey

1/4 cup unsweetened applesauce

1/2 teaspoon baking soda

1 1/2 cups whole wheat flour


Preheat oven to 350 degrees. Coat a bread pan with non-stick spray or line the bottom with parchment paper.


Mix all ingredients until well blended. Pour into pan and bake one hour, or until a tester inserted in the center comes out clean.

Southern Buttermilk Corn Bread

Four servings.


1 tablespoon oil (olive or other good oil)

1 egg

1 cup buttermilk (low fat or whole)

1 cup stone ground corn meal

1/2 teaspoon baking soda

1/2 teaspoon salt


Preheat oven to 450 degrees. Put oil into 8-inch iron skillet and tilt to distribute oil. Place skillet in oven to get hot while making batter.


Beat egg with fork in a medium-size mixing bowl until yolk and white are well mixed.


Add buttermilk, corn meal, soda, and salt and mix well with large spoon.


Pour into hot skillet (mixture should sizzle a bit). Bake 15 to 20 minutes—until done and lightly browned.


Serve immediately or keep piping hot until serving time. Can server with butter, if desired, but just as good without it.


Note: Can double this and bake in a 9-inch-square pan.

Chili-Cheese Corn Bread Muffins

Makes 12 muffins.


1 tablespoon oil

1 1/2 cups corn meal, preferably stone ground

2 teaspoons baking powder

1 teaspoon salt

1 teaspoon baking soda

2 eggs

1 cup low fat buttermilk

1 can (4 ounces) chopped green chilies

1 cup shredded low fat cheddar cheese (4 ounces)


Preheat oven to 425 degrees F. Beat eggs; stir in buttermilk, green chilies, and cheese. Add corn meal, baking powder, salt, and oil. Mix well. Pour evenly into muffin pan sprayed with cooking spray.

Jalapeno Corn Bread

Serves 12.


2 tablespoons oil

1/4 cup minced green onions, with tops

2 jalapeno peppers, stemmed, seeded, and minced

2 cups cornmeal, preferably stone ground

2 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 egg, at room temperature, lightly beaten

3/4 cup plain fat-free yogurt, at room temperature

3/4 cup skim milk, at room temperature

1/4 cup (4 tblsp.) trans fat free margarine, melted (Brummel & Brown is good)

1/2 cup (2 ounces) shredded low fat cheddar cheese


Preheat oven to 400 degrees. Pour oil into 9-inch cast-iron skillet (with tall sides, not a shallow skillet) or 9-inch square baking pan.


Stir together cornmeal, baking powder, baking soda, and salt. Combine egg and yogurt; whisk until smooth. Whisk milk and melted margarine into the egg-yogurt mixture. Add liquid mixture to dry ingredients, and stir just until moistened. Stir in green onions and jalapeno peppers.


Pour batter into skillet; sprinkle with cheese. Bake 20 to 25 minutes, until a tester or toothpick inserted in center comes out clean. Serve hot.

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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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