Phase 3 Recipes
Continue with Phase 1
Phase 2 Breakfasts
and use these only occasionally.
Phase 3 recipes use ingredients that are higher on the glycemic index,
but they are healthy foods.
Some of these are:
(unsweetened only, fresh is best, or in a carton not from
but do not use
canned or frozen concentrate)
Pumpkin (fresh or
canned, but not the pie-ready mix)
Fiber-Filler Cereal—one serving
From The F-Plan
Diet by Audrey Eyton.
1/3 cup 40%
Bran Buds or All-Bran
1 large pitted
2 dried apricot
from the F-Plan Diet: This has about 15 grams of fiber. We recommend one serving (half
the daily quantity) for breakfast—this will keep you comfortably free of hunger
right through to lunch. Save the remaining half to be eaten at any time during
the day. However, you can eat it all in one sitting, and that’s fine too. It
looks relatively modest in its dry state, but once it is mixed with milk, you
will find that it provides two very satisfying servings, and tastes surprisingly
good. You only need 1/4 cup skim milk with each portion. You can eat half of the
second half of your portion about an hour before lunch and dinner. It will act
like an appetite suppressant.
Fiber-Filler Cereal for
2 2/3 cups 40%
1 1/2 cups bran
1 1/2 cups Bran
Buds or All-Bran
1 cup sliced
8 large pitted
16 dried apricot halves, chopped
1/2 cup raisins
ingredients well because the bran tends to filter down to the bottom in
its dry state. Divide into daily portions and store in separate plastic
These could also be eaten for dessert
Barley Breakfast Pudding
1 cup of cooked barley
1/4 cup of unfiltered apple juice
1/2 cup of diced apples
1/8 teaspoon of nutmeg
1/4 teaspoon of cinnamon
1/2 teaspoon of vanilla
3 tablespoons of raisins
1 tablespoon of chopped walnuts
Preheat oven to 350 degrees. Mix all ingredients together and bake in a nonstick pan sprayed
with cooking spray. Bake for 30 minutes.
Apple Barley Pudding
Arrowhead Mills recipe, sent to me by Michelle Madsen.
cup chopped raisins (or chopped walnuts)
Preheat oven to 350 degrees. Mix
all ingredients and bake for 35 to 40 minutes in a nonstick, sprayed
some apples in water on very low heat until done. Use firm, but not too
tart apples. Measure out the 1 cup for this recipe, and save any
leftovers for a snacks, alone and sprinkled with cinnamon, or served
with cottage cheese, yogurt, or over pancakes.
Slow Cooker Barley Pudding
1 bag barley (2 cups)
4 cups 1% milk
1 cup raisins
1 tablespoon cinnamon
1 teaspoon nutmeg
Cook barley, milk and raisins in slow cooker until done.
Stir in rest. Serve hot or cold for dessert or breakfast or dessert.
Main Diet Page
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October 14, 2004