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Phase 3 Recipes

Side Dish Salads

Broccoli Salad 1

Four servings.


4 cups broccoli florets (or 1 bunch, which is usually 3 stalks)

1/4 cup finely diced red onion

3 tablespoons raisins

2 tablespoons dry roasted sunflower seeds

¼ cup nonfat plain yogurt

2 tablespoons fresh orange juice

(or OJ from carton that is NOT made from concentrate)

1 tablespoon mayonnaise


Combine the broccoli, onions, raisins, and sunflower seeds. In a small bowl, whisk the yogurt, orange juice, and mayonnaise until blended. Pour over the broccoli mixture and toss to coat.

Broccoli Salad 2


1 bunch broccoli (3 stalks) florets only

1/2 cup peanuts or sunflower seeds

1/2 cup raisins

1 small onion, chopped or sliced thin

1/2 to 1 cup mayonnaise (to desired consistency, and depending on amount of broccoli)

2 tablespoons sugar (or substitute equal amount of granular Splenda)

2 tablespoons apple cider vinegar


Soak broccoli florets in salt water. Drain, and cut in small pieces. Mix mayonnaise, vinegar, and sugar. Add to peanuts and raisins, add to broccoli. Serve cold.

Broccoli-Orange Salad


4 cups fresh broccoli florets (1 bunch of 3 stalks is okay)

1/2 medium purple onion, chopped in small pieces

1/2 cup raisins

1/2 cup pecan pieces, toasted

3/4 cup light mayonnaise (read label, should have no more than 2g sugar per serving)

1/4 cup sugar (or substitute equal amount of granular Splenda)

1 1/2 tablespoons white vinegar

1 (11-ounce) can mandarin oranges, drained


Combine broccoli, onion, raisins, and pecans in a bowl; set aside. Combine mayonnaise, sugar, and vinegar; add to broccoli mixture, stirring to coat. Gently stir in mandarin oranges. Cover and refrigerate 2 hours or longer.

Apple Salad


5 medium or 4 large apples (about 1 1/2 lb)

1/4 cup chopped celery

1/4 cup raisins (or chopped dates)

1/4 cup chopped walnuts

1 6-oz carton low fat or nonfat vanilla yogurt (no added sugars)*

1/4 cup mayonnaise (no added sugars)

4 oz cheddar cheese cubes

Romaine or red-leaf lettuce (to line salad plates)


Cube the apples into bite-size pieces into a large bowl. Add celery, raisins, walnuts, cubed cheese, mayonnaise, and yogurt. Toss and serve on individual plates or bowls lined with the lettuce.


*Note: Can increase yogurt to 1 cup (8 oz instead of 6 oz) if desired.

Jalapeno Cole Slaw

From Cooking Healthy Hot & Spicy Recipes.


6 cups preshredded cabbage or coleslaw mix*

2 tomatoes, seeded and chopped

6 to 8 green onions, coarsely chopped (or thinly sliced)

1 or 2 jalapeno peppers (depending on size), seeded and finely chopped

1/4 cup apple cider vinegar

3 tablespoons honey

1 teaspoon salt


Combine all ingredients in serving bowl; mix well. Cover and chill at least two hours before serving. Stir well immediately before serving.


*Note: I use my food processor to chop 6 cups fresh cabbage. I think it tastes better than using packaged slaw mix. But this is a good recipe, either way. I’ve also used a 10-oz pkg. of preshredded angel hair cabbage and a 16-oz pkg. Dole slaw mix with good results.

Zesty Marinated Salad

Ten servings.


4 cups broccoli florets

1 small zucchini, cut into 1-inch chunks

1 small yellow squash, cut into 1-inch chunks

1 medium-sized red bell pepper, cut into 1-inch chunks

1 small red onion, cut into 1/2-inch chunks

1/2 pint cherry tomatoes halved

3/4 cup Italian dressing (with no added sugars)

1/4 cup balsamic vinegar

2 tablespoons honey


In a large bowl, combine the broccoli, zucchini, yellow squash, pepper, onion, and tomatoes.


In a small bowl, combine the remaining ingredients; mix well. Pour over the vegetable mixture; toss until well coated. Cover and chill for at least 2 hours before serving.

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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

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