From yesterday's free South Beach email newsletter:


Orange-Ginger Sweet Potato Casserole

Phase 2

Serves 6

Description
We've updated the traditional sweet potato casserole with this fiber-rich version. Our creation is spiked with citrus zest and fresh ginger. It's so tasty, we're sure it will become a new holiday tradition.

Tip: The potatoes can be baked two days in advance. After they're cool, scrape the flesh from the skin and store, refrigerated, in an airtight container.

Ingredients
4 medium sweet potatoes (about 3 1/2 pounds), scrubbed
1 orange
2 teaspoons minced fresh ginger
Salt and black pepper
1 tablespoon Splenda® or sugar substitute
2 large egg yolks
1/2 cup nonfat milk
Nonstick cooking spray
1/3 cup chopped pecans

Instructions

Preheat oven to 400°F. Line a baking sheet with foil. Pierce potatoes with fork and place on sheet. Bake 75 minutes, until very tender. Remove from oven; cut in half lengthwise and let cool 10 minutes. Reduce oven temperature to 375°F.

From orange, grate 1 tablespoon zest. When cool enough to handle, scoop flesh from potatoes into bowl of food processor. Add orange zest, ginger, salt, and pepper; process to combine. Taste, add Splenda® as desired. Add yolks to mixture; process to combine. With motor running, pour milk through feed tube and process until blended.

Coat a 1 1/2-quart casserole with nonstick cooking spray. Spoon potato mixture into pan; spread to an even layer with a spatula. Sprinkle evenly with pecans. Bake 30 minutes, until hot and topping is browned.

Nutritional Information:
156 calories
4 g protein
22 g carbohydrate
4 g fiber
7 g total fat
1 g saturated fat
69 mg cholesterol
41 mg sodium

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes
Recipegal.com South Beach Recipes
Southbeach.allrecipes.com
KraftHealthyLiving.com - South Beach Recipes
Prevention.com - South Beach Recipes
Foodgeeks.com - South Beach Recipes
SouthBeachRecipes.com

Links to some great threads giving advice, tips and ideas to help with eating the South Beach way:

South Beach Super Foods
Seasonal Eating


Recipe Index of Recipes in this thread:

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).


Soup/Appetisers:

Chrissi’s Spicy Meatball Soup
Demi’s Creamy Cauliflower Soup
Soupe au Pistou
Fluffybear’s Minestrone Soup
Shrimp Salad in Cucumber Cups
Demi’s Ceviche
Cream of Broccoli Soup
Roasted Tomato Soup
South Beach Tomato Soup


Chicken/Turkey Dishes:

Demi's South Beach Coconut Chicken
Thai Chicken Cakes
Yoghurt Spiced Chicken Breast
Ginger & Garlic Chicken with Pak Choi
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups
Greens, Chicken, and Citrus Salad
Chrissi’s Spicy Turkey Balls
Baked Barbecue Chicken with South Beach Barbecue Sauce
Warm Chicken Salad with Pine Nuts
Demi’s Chili
Moroccan Grilled Chicken
Judy’s Turkey Chili
Asian Chicken Salad Wraps
Seakay’s Aunt’s Chicken Chili
Quick-roast poussin with lemon, sweet potato and red onions
Tomato & Basil Chicken Stew
Chicken & Watercress Dumplings with Miso Broth
Chicken with Herby Winter Vegetables


Fish Dishes:

Coconut Shrimp Curry
Mediterranean Tuna Salad
Tuna Salsa Salad
Thai Monkfish Lime and Coconut Stir-fry
Tuna and Bean Salad
Grilled Salmon with Rosemary
Autumn Fish Tagine
Grilled Shrimp with Chipotle Dip
Demi’s Ceviche
Cod with courgettes, brown butter and capers
Sweet Peppers with Seafood and Rocket
Monkfish kebabs with pomegranate salsa


Meat Dishes ~ Beef/Lamb/Pork:

Tuscan Grilled Steak
Warm Beef Salad
Demi’s Chili
Garlic and Soy Grilled Pork Chops
Seakay’s Ground Beef Casserole
Braised Lamb with Flageolet Beans
Lamb burger with oregano, cumin and vine tomatoes
Braised Beef Goulash with Smoked Pimenton


Egg-based Dishes:

Tomato & Leek Frittata
Savoury Crepe/Wrap


Tofu/Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich)
Tofu Cacciatore
Whole-Wheat Penne with Eggplant and Ricotta
Fresh Herb and Quinoa Salad With Garden Tomatoes
Vegetarian Chili With Nacho Crisps


Sides/Vegetable Dishes:

Vegetable Quiche Cups To Go
Fluffybear’s Oriental Stir Fry
Fluffybear’s Ratatouille
Low Carb Spaghetti Squash Pancakes
Muffaletta Salad
Judy’s Stewed Zucchini
Roasted Eggplant with Lemon and Olive Oil
Baked Sweet Potato Fries
South Beach Cole Slaw
Oven-Roasted Sweet Potatoes with Garlic & Rosemary
Carrot, Swede and Savoy Cabbage
Baba Ghanoush
Celeriac and Red Cabbage
Sweet Potato, Ginger and Chilli
Spinach & Cottage Cheese Fritters
Roast Fennel with Olive & Orange Stuffing
Couscous with Toasted Pistachios
Surprise South Beach Diet® Mashed Potatoes
Oven-roasted Winter Vegetables
Oven-roasted Ratatouille
Brussels Sprouts With Pearl Onions and Fresh Thyme
Demi’s Colcannon
Cajun Spiced Sweet Potato Wedges
Demi’s Roasted Parmesan Garlic Cauliflower
Orange-Ginger Sweet Potato Casserole


Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups
Greens, Chicken, and Citrus Salad
Mediterranean Tuna Salad
Tuna Salsa Salad
Muffaletta Salad
Tuna and Bean Salad
Roast butternut and peppers with onions
Spicy chicken and iceberg salad
Radicchio, avocado and courgette salad
Cannellini Bean Salad
South Beach Cole Slaw
Warm Chicken Salad with Pine Nuts
Fresh Herb and Quinoa Salad With Garden Tomatoes
Miezimau’s Fresh Green Bean Salad with Tarragon Vinaigrette
Armand Salad
Speedy Fajita Salad


Sauces and Dressings:

Judy’s Salsa Vinaigarette
Icemanjs4’s Whole Berry Cranberry Sauce with Peaches
Creamy Balsamic Dressing


Snacks and Miscellaneous:

Crunchy Snack Ideas
Savoury Crepe/Wrap
Judy’s Salsa
Grilled Pizza with Pesto, Tomatoes & Feta
Foxgluv’s Simple Pancakes
Savory Egg, Ham & Cheese Crepes
South Beach Blintz
Quick Cheese Blintzes
Cheese Latkes


Drinks:

Eggnog
Hot Mulled Apple Cider


Breakfast Ideas:

Mango Smoothie
Pear Bran Muffins
Frecklfluf’s Chocolate Strawberry Smoothie
Sunrise Parfait
Foxgluv’s Simple Pancakes
Tammay’s Chocolate Tofu Smoothie


Desserts/Sweet Treats:

Peanut Butter and Jelly Cookies
Pear Bran Muffins
joesfolks Fruit Treats
Apple and Almond Souffle
Mocha Ricotta Crème
Ricotta Cheesecake With Lemon Drizzle and Pine Nuts
Vanilla Ricotta Crème
Heavenly Lemon Mousse
”Carmel” Apple Dip
Chocolate-Stuffed Steamed Pears
Icemanjs4’s Whole Berry Cranberry Sauce with Peaches
Waterbabee's Super Scrumptious Mini Cheesecakes
Baked Pears With Chocolate Sauce and Pomegranate Seeds
Dark Chocolate Pistachio Bark


Great Tips and Ideas:

How to make a Vinaigarette
Slow down to a quick roast
Hanukkah Recipes on the South Beach Diet


Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:
Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration. If it's your own invention, then it's not a problem.
http://forum.lowcarber.org/showthread.php?t=163749

Hi, I'm really new here but here's a soup recipe that's easy and filling and for all Phases.

Egg Drop Soup:

1 Can low sodium, 99% FF chicken broth
1 egg beaten lightly (or two is you like it thicker)
1 scallion chopped small


Bring broth to boil. Once boiled slowly pour in beaten egg while stirring. Add scallions.
Salt to taste if too bland or add some lite soy sauce.

Enjoy, filling and warm to the tummy!

Chili Salsa Verde

Ingredients

1 lb ground pork
1 onion, chopped fine
5 garlic cloves, chopped fine
2 jalapenos, deseeded and chopped
16 oz jar salsa verde
2 tbs olive oil
1 tsp crushed red pepper flakes
1/4 cup chili powder
1/4 cup cumin
1 can black soy beans
1 cup chicken broth
1 cup sliced mushrooms
1 lime

1- brown ground pork, drain and set aside
2- start with the olive oil, red pepper flakes and chopped garlic, brown over a low heat
3- as its beginning to brown, add in the chopped onion and jalapenos and continue to brown on a low heat, also add in the chili powder and cumin
4- add in the jar of salsa verde, chicken broth and ground pork, let this simmer for a few minutes
5- add in the can of beans and sliced mushrooms and allow to simmer for up to an hour.
6- as its simmering, add in the juice of 1 lime

This will serve four. I eat and freeze the rest. Enjoy!!

Judy is that Phase I friendly???
Also, could you tell me what to look for on canned goods, i.e. beans, vegetables, tomato sauces etc? I know the sugar content but what else in particular?

Yup!! That is phase I friendly and you can sub in lean ground turkey for the pork.... but that was all my grocer had...football season, doncha know?

Beans are beans....just dont buy bean soup and buy plain cans of beans and NO BUSH Beans!! I saw that you like those and they are loaded with stuff.

I don't buy many canned veggiers, fresh or frozen for me. If you do, watch the sodium levels.

Tomato sauces, look for ones with either no sugar or sugar as the fifth or lower ingredient.

HTH!!

Two really good ideas using flax, and both are suitable for all phases of SB.




Flaxseed Muffin

2 tbsp flax meal
1 egg
¼ tsp baking powder
Splenda to taste
+ any flavoring you like (try a Davinci syrup)

Mix and beat it well, put it in a large mug and nuke it in the microwave for 2-2½ minutes.



Flax wrap

2 ½ tbsp flax meal
¼ tsp baking powder
Onion powder to taste
Garlic powder to taste
1 large egg
1 tbsp water

Mix the flax, baking powder, with the onion and garlic powder in a bowl. Beat in the egg and the water, until the mixture has the consistency of batter. Pour into 8" microwavable flat plate that has been very lightly oiled with olive oil, or pam, and spread till it covers entire bottom. Cook uncovered for 3 minutes in the microwave on high.

Tip: you can substitute the onion and garlic powder with other flavours like herbs, for example, or even cinnamon and Splenda for a 'sweet' version.

These flax recipes are truly wonderful....but please make note that the days you eat flax, you are not supposed to eat any other seeds or nuts!! One portion a day, of either nuts or seeds but not both, is allowed on SBD.

I just did a mini experiment with the muffin recipe and it came out like a sponge cake and yummy!! Heres what I did:

1 egg
1 scoop vanilla whey powder
2 ozs egg whites
1/4 tsp baking powder
2 tbs flax meal

mixed it with my hand blender and nuked it for 2 1/2 minutes.....it came out bigger and denser than the original.

*please note that I did not use any oil or butter.

http://forum.lowcarber.org/showthre...=bowl+muffins\\

This is a link to a huge thread filled with variations of bowl muffins. some are with flaxmeal.

Heres a good one for SB:
1/8 C Flax Meal
1/8 C Almond meal
1/4 cup Da Vinci Banana Syrup
1/4 tsp Baking Powder
1 TBLS peanut Butter


Many of the recipes in the thread use alot of franken type bake mixes and are not foods that we eat on SB, we eat unprocessed and as close to whole as possible.

Wow, that sounds heavenly! Gonna make that tomorrow!

It is so good!!

I'm making my second batch tomorrow and this time I'm using ground turkey, lean and a can of asst chili beans instead of black soy. The ground pork was a bit too fatty but it did taste delish!

Just want to let you know that "Judy’s Stewed Zucchini" is linked to "Muffaletta Salad" instead.

Oh, and this thread is awesome! Thanks to everybody who has contributed!

Thanks for letting me know ... I'll correct it in my master copy.

I played around with some mayonnaise recipes and came up with this tastey do-it-yourself version.

Creamy Lemon-Garlic Mayonnaise

1 Egg
1 cup "healthy" oil (I used a canola/EVOO blend)
2 tbs lemon juice
garlic powder

Whip egg in blender until slightly think. Add 1-2 teaspoons of oil at a time, blending well each time. Do this until 1/2 cup oil has been added. Add a little lemon juice and blend well. Continue adding the oil and lemon alternately until they are gone. Add garlic powder to taste.