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Phase 2 Recipes
Breakfasts
You can continue with all Phase 1 breakfasts. Add cereals, other grains, and additional fruits to your diet gradually.
Always read nutrition label and ingredient list of any product you buy. Choose only cereals, hot or cold, that are high in fiber and have no added sugars of any kind.
For hot cereals, avoid instant cooking-type cereals. Slow cooking, whole grain varieties are the best choices.
Cold Cereal Breakfasts
Cereal, Milk, and Fruit
Choice of cold cereal 3/4 to 1 cup low fat milk or soy milk 1 fruit choice, such as strawberries, blueberries, fresh peach, banana
Cereal-Yogurt Parfait Two servings.
1 cup sliced strawberries 6 to 8 ounces of low fat, no-sugar-added vanilla yogurt 1/2 cup cereal
Layer in 2 dessert glasses. Serve at once.
Hot Cereal Breakfasts
Basic Cooked Oatmeal One serving.
1/2 cup old-fashioned oats (steel cut is best) 1 cup water (or low fat milk) Dash of salt
Bring water (or milk) and salt to a boil in a small saucepan. Stir in oats and turn heat down to low. Cook until most of the liquid is absorbed, about 5 minutes or so, over medium heat, stirring occasionally for creamier oats.
Serving suggestion: Serve as is, or use any of the suggestions below.
Ways to serve cooked oatmeal Suggestions can be combined.
● Plain or sweetened with sugar substitute of choice or sugar-free syrup ● Top with a little half & half or cream ● With 1/2 cup blueberries or strawberries or cooked cinnamon apples ● Cinnamon ● Chopped walnuts or toasted pecans ● Chopped dried fruit, such as apricots or plums, and be sure the dried fruit does not have any added sugars ● Add ground flax seed for extra fiber ● Peanut Butter Oatmeal and No-Cook Summer Oatmeal (see recipes below).
No-Cook Summer Oatmeal Two servings. Recipe from Dr. Weil. This is an easy, warm weather version of oatmeal. Put it together the evening before you want to eat it.
1/2 cup rolled oats 3/4 cup unsweetened applesauce, preferably organic 1 small apple, preferably organic, cored and diced 1/2 cup low fat milk or soy milk Dried fruit, chopped nuts, ground flaxseed (optional) Sugar substitute or sugar-free maple syrup to taste (optional)
Mix the oats, applesauce, apple, and milk in a bowl. Chill overnight. Before serving, sprinkle with dried fruit, chopped nuts, or ground flaxseed if you like. Taste before adding any sweetener. It might be sweet enough.
Note: Use only dried fruit that has no added sugars. Dried apricots and prunes are good.
Peanut Butter Oatmeal One serving. From a forum.
1/4 cup dry old-fashioned oats 1/2 cup low fat milk 4 dried apricot halves, cut into quarters 2 tablespoons crunchy, natural peanut butter 1/4 teaspoon ground cinnamon
In a microwaveable bowl, combine the oats, milk, and apricots. Microwave on high for 3 minutes. Stir in the peanut butter and cinnamon.
Note: It would be better to cook this in a saucepan on the stove.
Yogurt and Cottage Cheese Breakfasts
Prune-Yogurt Whip Four servings. From a magazine.
16 dried, pitted prunes, quartered 1 teaspoon lemon juice 2 cups plain yogurt (or no-sugar-added vanilla) Splenda or other sugar substitute to taste (optional)
Put ingredients into food processor. Using steel blade, process all ingredients on high until smooth. Pour into four serving dishes and chill.
Fresh Fruit and Yogurt
6 to 8 ounces of nonfat, no-sugar-added yogurt (plain or vanilla) 1 serving fresh fruit Choose from:1 peach, 1 apple, 1 pear, 1 cup strawberries, 1/2 cup blueberries, 1/4 cantaloupe, 1/2 grapefruit, 1 orange, or 1 tangerine)
Cottage Cheese (or Yogurt) with Apples One serving. Posted by patticake3 on the Prevention SBD forum.
1 apple, diced (with or without the skin) 1 to 2 tablespoons water (just enough to keep apples from drying out) Cinnamon to taste 1/2 cup fat free or low fat cottage cheese
Mix and microwave apple, water, and cinnamon for 1 1/2 to 2 minutes, or until apple is soft. Stir and serve over cottage cheese or vanilla yogurt.
Egg Breakfasts
Egg, Bread, and Fruit
1/2 grapefruit (or other fruit serving—see list) 1 egg, any style (scrambled or fried in about 1 teaspoon olive or coconut oil) 1 slice 100 percent whole wheat or whole-grain bread
Note: If desired, can top toast with sugar-free, all-fruit spread.
Egg and English Muffin
6 ounces tomato juice or V-8 juice 1 egg, any style (scrambled or fried in about 1 teaspoon olive or coconut oil) 1 100 percent whole wheat English muffin, toasted 1 or 2 teaspoons butter on muffin, if desired, softened for easy spreading (or use a trans-fat-free margarine)
Creamed Eggs on Toast
2 slices 100 percent whole wheat or whole grain bread 2 hard boiled eggs, peeled 3 tablespoons half & half Salt and pepper to taste 1 tablespoon butter or trans fat free margarine
Toast bread slices and place on a plate. Chop eggs and mix in a saucepan with butter and half & half. Warm through, stirring constantly, until slightly thickened. Pour over toasted bread and serve.
Easy Mini Quiche 12 slices 100 percent whole wheat or whole grain bread 1 onion, grated or chopped fine 1/2 cup shredded Swiss cheese 1 cup low fat milk 4 eggs 1 teaspoon dry mustard 1 pinch black pepper (or more to taste) Salt to taste Other optional ingredients—see note*
Preheat oven to 375
degrees F. Lightly grease muffin tins (two 6-cup regular
size muffin tins).
Trim or cut bread
into circles (the size of the bottom of the muffin tins). Place circles in bottom of muffin tins. Distribute the onion
and shredded cheese evenly between the muffin tins. In a medium bowl, combine milk, eggs, mustard, and pepper. Divide between the muffin tins.
Bake in preheated oven for 20 minutes, or until a toothpick inserted into the center of a quiche comes out clean.
*Note: You could get really creative with these. Some suggestions from various reviewers on the Web site: Add finely chopped red pepper and green onions for taste and color. Vary the cheese types. Add some garlic powder. Add some chopped tomato. Add a little bit more milk and use 6 eggs instead of 4 (that will give you 1/2 egg per quiche cup). Don’t trim the bread, but rather mold it to the muffin tin as the crust (larger size muffin tins would work better for this).
Toast Breakfasts
Fruit, toast, and cheese
1/4 cantaloupe (or other fruit serving—see list) 1 slice toasted 100 percent whole wheat or whole grain bread 1 ounce sliced Cheddar cheese
Toast bread, then top bread with cheese, and broil until cheese melts.
Cottage Cheese-Cinnamon Toast One serving.
1/4 cup low fat cottage cheese 1 slice multigrain or 100 percent whole wheat bread Cinnamon to taste
Toast the bread. Spread with the cottage cheese. Sprinkle with the cinnamon and broil until bubbly, 2 to 3 minutes.
Grilled Cheese and Onion Toast One serving.
2 tablespoons finely chopped onion 1/4 cup shredded low fat cheddar cheese 2 slices multigrain or 100 percent whole wheat bread
Lightly toast bread in toaster oven. Sprinkle the grated cheese and the finely chopped onion on the toast, and place it back in toaster oven until cheese melts and onion is browned.
Cream Cheese-Pecan Spread
8 oz Neufchatel cream cheese 1/2 cup Polyner’s sugar free preserves (sweetened with Splenda, any variety)* 1/2 to 3/4 cup toasted, chopped pecans
Put cream cheese in bowl and let it get to room temperature for easier mixing. Add the preserves and pecans and blend well. Keep refrigerated.
Spread on toasted bagel or English muffin, which should be 100 percent whole wheat or whole grain and with no added sugars.
*Can use an all-fruit spread if desired and if avoiding sugar substitutes. (The all-fruit spreads are not approved for the South Beach Diet because of the high sugar content; however, the amount per serving in this spread is small and the spread tastes a little better with the all-fruit spread).
Tasty Toast One serving. From Sugar Busters Quick & Easy Cookbook: Once you have ceased eating refined sugar, this toast tastes like cake. For a little extra flavor, add two strips of any citrus peel to the pan (lemon, orange, or lime) while you are heating the oil.
2 tablespoons olive oil 2 slices stone ground whole wheat bread
Pour the oil into a medium nonstick skillet over medium heat. Add the bread to the skillet, quickly turning to coat the slices on both sides with the oil. Cook until the toast is well browned, about 1 minute per side, taking care not to let it burn.
Serving suggestions: Enjoy it alone with coffee, tea, or low fat milk. Can also serve with sugar-free preserves (Polyner is a good brand), fried or scrambled egg, fruit or veggie, cottage cheese, or whatever you think would go good with the toast.
French Toast—no syrup necessary One serving. Adapted from Sugar Busters Quick & Easy Cookbook.
1 large egg 1/4 to 1/3 cup low fat milk (I use 1/4 cup) 1 teaspoon pure vanilla extract (not imitation vanilla) 1 teaspoon ground cinnamon 1/8 to 1/4 teaspoon ground nutmeg (optional, to taste)* Sugar substitute to taste 1 tablespoon olive oil or coconut oil 2 slices whole-grain bread (with at least 3 grams fiber per slice)
In a shallow bowl, beat the egg with a fork just until blended. Add milk, vanilla, cinnamon, nutmeg, and sugar substitute and mix well. Add the bread and soak for about 5 minutes. (See note below.)
Turn the bread over and continue to soak for a few minutes more, until all the egg mixture has been absorbed.
Heat the oil in a medium skillet over medium heat. Add the bread and cook until well browned, 1 to 2 minutes per side.
Serve with additional dusted cinnamon, if desired.
*If you can find fresh nutmeg, grate about a teaspoon (or to taste) for this recipe instead of using the dried.
Note: I pour the mixture into a shallow pan large enough to hold both pieces of bread without stacking them (toaster oven pan works good).
Vegan French Toast Vegans must avoid milk and eggs, which are two of the ingredients for traditional French toast. Here’s a version I found somewhere, but don’t remember where. Experiment with flavored soymilks.
2 slices whole grain bread Soy milk (maybe 1/4 to 1/3 cup) 1 teaspoon cinnamon Salt to taste (optional) Sugar free maple syrup
Mix the soy milk and cinnamon (and salt if using) in a large bowl. Mix well with a whisk.
Soak the bread in the mixture until it soaks up all of it. Remove from the bowl and place on a nonstick skillet, preheated over a medium high heat. When the liquid begins to solidify, flip the bread. Cook until both sides are slightly browned. Serve with syrup.
Pancake Breakfasts
Oatmeal Pancake One serving.
1/2 cup old-fashioned oatmeal 1/4 cup low fat cottage cheese 2 eggs 1 teaspoon pure vanilla extract 1/4 teaspoon cinnamon 1/4 teaspoon nutmeg
Process the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg in a blender until smooth.
Spray a nonstick skillet with cooking spray (or use a nonstick pancake grill pan). Add the batter and cook over medium heat, browning on one side, flip and brown on the other side. Makes one huge pancake or two smaller pancakes.
You can top the pancake with a low sugar or sugar-free syrup of your choice, or other appropriate toppings.
Buckwheat Pancakes Makes 12 pancakes (four servings, enjoy 3 as a serving). From the 03/05/05 SBD Online’s The Daily Dish (also in The South Beach Diet™ Cookbook).
1 cup buckwheat flour 1 cup whole wheat flour 1 egg, beaten 1 tablespoon baking powder 2 cups water 1/2 cup unsweetened applesauce 1 teaspoon vanilla extract
In a medium bowl, thoroughly combine the buckwheat flour, whole-wheat flour, egg, and baking powder, mixing until evenly blended. Add the water, applesauce, and vanilla extract, and stir until only small lumps remain.
Heat a large nonstick skillet coated with cooking spray over medium heat. Working in batches, pour the batter into the pan and cook for 2 to 3 minutes, or until the bottom is browned. Turn and cook for 1 to 2 minutes longer, or until golden brown. Remove to a plate and keep warm. Repeat to make a total of 12 pancakes.
Buckwheat Pancakes (using a mix) This is a slight variation of directions on the package. Mix contains no sugar or trans fats, and 1/2 recipe (one serving) has 7 grams of fiber.
2/3 cup Arrowhead Mills Buckwheat Pancake & Waffle Mix 1 egg 2 teaspoons olive or coconut oil 3/4 cup low fat milk (or plain soy milk or water)*
Beat egg briefly with fork, just to mix the yolk and white. Add oil, milk, and mix; stir with spoon just until lumps disappear.
Cook on preheated (375 to 400 degrees F) pancake griddle (lightly oiled if needed, and a cast iron griddle is best). Brown on one side, flipping when bubbles form and edges start to dry; brown on other side.
*Note: Can use more or less liquid for thinner of thicker consistency. Using soy milk doesn’t brown the pancakes as well as using milk. Can also add some cinnamon and/or vanilla extract to taste.
From nutritionist Marilyn Drew, Ph.D., “The carbohydrates in buckwheat don’t have the same insulin-raising, fat-storing effects (as wheat flour), so it doesn’t cause the spikes in blood sugar that make you crave fattening foods and gain weight.”
Perfect Protein Pancakes Posted on SBD forum. Makes 14 silver dollar size pancakes.
2 eggs 1/2 cup ricotta cheese 1/4 cup vanilla-flavored , no sugar added whey protein powder* 1/2 teaspoon baking powder 1/8 teaspoon salt
Spray a heavy skillet or griddle with nonstick cooking spray and place it over medium heat. In a mixing bowl, whisk together the eggs and ricotta until quite smooth. Whisk in the whey protein powder, baking powder, and salt, only mixing until well combined.
Drop batter onto the skillet or griddle by the tablespoonful. When the bubbles on the surface of the pancakes are breaking and staying broken, flip them and cook the other side.
Serving options: trans fat free margarine, sugar-free syrup, sugar-free jelly or jam, Splenda and cinnamon, a few mashed berries sweetened with Splenda, homemade berry sauce or cooked apple toppings.
*Such as Naturade 100% Whey Protein Booster.
Almond Pancakes Makes six 4-inch pancakes. From http://lowcarbdiets.about.com: “I actually think these low carb pancakes taste better than the old white flour kind, and almond meal is healthier as well. Almond meal differs a bit from one batch to the other, so you may have to adjust the amount of liquid to get the thickness you want.”
1 cup almond meal/flour 2 eggs 1/4 cup water (for puffier pancakes, you can use sparkling water) 2 tablespoons oil 1/4 teaspoon salt 1 tablespoon sweetener of choice
Mix all ingredients and cook as you would other pancakes. Can use a nonstick pan with a little oil. The only real difference is that they won't "bubble" on top the same way. Flip them when the underside is brown.
Serve with sugar-free syrup or sugar-free fruit topping.
Nutritional Information: Each pancake has 1 gram effective carbohydrate, plus 2 grams of fiber, 6 grams of protein, and 155 calories.
Bean Breakfasts These might be better for lunch or brunch than for breakfast
Black Beans with Salsa on Toast Two servings. At Maya Caribe, in Cancun, Mexico, you can fall out of your hotel bed onto the beach and be served a local breakfast of beans with toast. The salsa is a real eye-opener. Recipe from Maya Caribe, Cancun, Mexico, printed in The Best in the World, edited by Neal Barnard, M.D.
1 can (15 oz) black beans Salt, garlic powder, and cumin to taste 1 teaspoon thinly sliced fresh jalapeno* 1 large tomato, diced 1/4 cup diced onions 4 slices of your favorite toast or tortillas (make this whole grain, SBD appropriate)
Heat and mash the beans. Make salsa: Mix the jalapenos, tomatoes, and onions, adjusting amounts to taste. Serve the beans and salsa on 100/% whole wheat toast or tortillas.
If you prefer, cook 1 cup dry beans for 2 hours after soaking them overnight. After cooking, season them with salt, garlic powder, and cumin. Proceed with recipe.
*Note: Could use chopped jalapeno peppers from a can.
Gourmet Beans On Toast From Aunt Nettie at http://www.vegparadise.com.
Whole grain bread 1 or more 15-oz. cans of vegetarian beans in tomato sauce or chili beans (use those that have no added sugars) Thick tomato slices Thin sweet onion slices (optional) Slices of Follow Your Heart Gourmet Cheese Alternative, cheddar or nacho flavor
Put the slices of bread on a baking sheet, and top each slice with a generous serving of beans, covering the entire surface of the bread.
Add a slice of tomato and, if desired, a slice of onion.
Arrange slices of cheese over the top, and place the baking sheet under the broiler, about 3-inches from the heat source. When cheese is bubbling and beginning to melt, remove and serve with knives and forks.
Allow 1 or 2 slices of bread for each person, and have extra beans, tomatoes, onions, and cheese on hand for extra helpings.
Breakfast Sandwiches
Creamy Apple Morning Pita Two servings of 1 topped pita half each. From Kraft. Add a good source of fiber to your diet with the whole wheat pita in this creamy morning entree.
1 whole wheat pita bread, cut horizontally to form 2 rounds* 2 tablespoons PHILADELPHIA Light Cream Cheese Spread (softened to room temperature for easier spreading) 1 small apple, thinly sliced 1/4 cup KRAFT 2% Milk Shredded Reduced Fat Cheddar Cheese Dash of ground cinnamon
Place 1 of the pita rounds, cut side up, on each of 2 serving plates; spread evenly with cream cheese spread.
Top evenly with apples and cheddar cheese; sprinkle lightly with cinnamon.
Can serve with a Morningstar or Boca veggie sausage patty or links, if desired.
*If the pita is already halved from the package, then split to form 4 half-rounds.
Toasted Pita with Broccoli Frittata One serving. Recipe from Dr. Weil. This hand-held breakfast offers a rare chance of working broccoli into your breakfast. It's particularly convenient if you keep some chopped broccoli in your fridge to add to stir fries and other quick dishes.
1 whole wheat pita bread 1/2 cup broccoli, cooked and chopped 2 eggs 1 tablespoon parmesan cheese (optional) 1 tablespoon salsa (with no added sugars)
Beat the eggs in a bowl. Chop the cooked broccoli finely in a food processor or by hand. Fold the broccoli, salsa, and cheese into the eggs and stir fry them on a nonstick pan sprayed with cooking spray until the egg is set. In the meantime, pop the whole wheat pita in the toaster. Slice the pita in two and pile the scrambled egg mixture between the layers.
Cottage Cheese Breakfast Pita Two servings. Easy-to-prepare, low fat sandwich.
1/2 cup low fat cottage cheese 2 teaspoons sugar-free strawberry preserves (Polyner’s is good) 1 100% whole wheat pita bread, halved
Mix cottage cheese and jam; spoon evenly into pita pockets. Serve immediately.
Grab-and-Go Breakfast Sandwich Grab a napkin or paper towel to hold the sandwich and a banana (or other fruit) to help round out the meal.
1 egg, beaten with fork (or 1/4 cup cholesterol-free egg product) Salt and pepper to taste 1 (100 percent whole wheat) English muffin, split, lightly toasted 1 slice 2% sharp Cheddar Single 1 slice turkey
Spray small skillet with cooking spray, and heat over medium heat. Add beaten egg, salt, and pepper, and cook on medium heat 3 minutes or until set, stirring occasionally.
Spoon egg onto muffin half; cover with cheese and turkey slice. Top with remaining muffin half.
Turkey suggestions: Use deli turkey, or use some thin slices of Jennie-O turkey, which you can also heat or brown in skillet before adding to sandwich.
On-The-Go Breakfast Sandwich
1 whole grain English muffin 1 Morningstar Farms veggie sausage patty 1 tomato slice 1 egg, beaten with fork (or 1/4 cup egg product such as Egg Beaters) Salt and pepper to taste
Cook patty in skillet with small amount, about 1 teaspoon, olive oil. When done, remove patty and scramble the egg in same skillet, adding salt and pepper. Meanwhile, split and toast the English muffin.
Make sandwich with patty, egg, and tomato slice. You can also sprinkle with some shredded cheese, if desired.
If eating on the run, wrap sandwich in foil before walking out the door.
No-Eggs Benedict Four servings.
4 frozen Morningstar Farms veggies sausage patties 1/4 cup mayonnaise (with no added sugars) 1/4 cup plain, low fat yogurt 1 tsp. country Dijon or coarse ground mustard 1 tsp. yellow mustard 2 100% whole wheat or whole grain English muffins, toasted 1 large plum tomato, cut into 8 slices Chopped fresh parsley or paprika (optional)
Cook patties as directed on package.
Meanwhile, make sauce: mix mayonnaise, yogurt, and both mustards in small saucepan. Cook on medium heat 3 to 5 minutes or until warmed, stirring frequently.
Cover each muffin half with 2 tomato slices, 1 breakfast patty, and sauce. Sprinkle with parsley.
Substitutions: Can use spicy brown mustard for country Dijon mustard. Can use a small tomato, cut into 4 slices, instead of the plum tomato, using 1 tomato slice for each sandwich.
Note: The sauce might be good served over hard-boiled eggs.
Phase 2 Breakfast Cakes, Bars, and Cookies
Oatmeal Breakfast Cake Six servings.
2 eggs 3 tablespoons canola oil (or other appropriate oil) 3/4 cup unsweetened applesauce (preferably organic) 1 cup granular Splenda 2 teaspoons vanilla 2 cups uncooked old-fashioned oatmeal* 1/2 cup whole wheat flour* 3/4 teaspoon baking soda 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg 1/4 teaspoon salt
In large mixing bowl, beat eggs with fork. Add oil, applesauce, Splenda, and vanilla; stir to mix. Add remaining (dry) ingredients and mix well. Pour into a 9 inch square baking pan, sprayed or buttered (Pampered Chef stoneware works fine). Bake at 350 degrees for 20 to 25 minutes. Cool before cutting.
Variations: · You can use Quick Oats, but not instant oats. · If you can’t tolerate wheat, try a substitute such as almond flour/meal, or soy flour.
In Phase 3, you can add 1/2 cup of chopped dried fruit (apricots, prunes, or whole raisins, or a combination to equal 1/2 cup).
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This page on-line October 23, 2003
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