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Phase 3 Recipes

Salad Dressings

Light Honey Mustard Dressing

All the flavor of a restaurant's rich, creamy honey Dijon dressing, but less than 1/10 of a gram of fat per tablespoon. Makes about 1/2 cup.

 

1/2 cup plain fat-free yogurt

1 tablespoon unprocessed honey (not the commercial type)

2 tablespoons Dijon mustard

 

Combine all ingredients in a small bowl; whisk until smooth. Chill 1/2 hour before serving.

Low Fat Creamy Italian Salad Dressing

Makes about 1 1/4 cups.

 

1 cup low fat sour cream
2 tablespoons red or white wine vinegar
2 tablespoons dry white wine
2 cloves garlic
1 tablespoon Italian seasoning
1 tablespoon Dijon mustard
1 tablespoon unprocessed honey
1 tablespoon grated Parmesan cheese
1 tablespoon olive oil
1/2 teaspoon black pepper

 

In a blender or food processor, process all ingredients except sour cream until completely mixed. Add sour cream and process just until mixed.

Agave Nectar Dressing

From a forum, posted by Roger, who says that agave nectar is low GI. Since I don’t know if this is accurate, I’m putting it in Phase 3, and will try to check it out later.

 

5 tablespoons brown or dijon mustard

3 tablespoons agave nectar

2 tablespoons rice wine vinegar

 

Shake well in a jar with a screw top, or whip with wire whisk.

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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

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