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Recipes I've Shared:

Ancient Chinese Secret Soup a/k/a Healing Soup

My best friend's Chinese-American Mom made this whenever one of her six kids fell sick so we call this "Ancient Chinese Secret Soup." It has antibacterial, antiviral and anti-inflammatory properties and the spice really opens up your sinuses when you're stuffed up. I think it's important that your stock is high quality (mine is an unsalted brown chicken stock that has been simmered overnight in a 200 deg oven with bones and de-fatted--very healthy with intense roasted chicken flavor). However, if you have nausea and GI upset, use a light broth and 2 chicken breasts instead and lose the spicy stuff. Ginger is excellent for nausea.

Thai Fish Curry

Healthy, full of vegetables, low carb and delicious. Plus it takes about half an hour to make. I don't like "lite" coconut milk and I like spicy so please adapt this to your own taste. You may want to cut down on the curry paste and ginger, or taste as you go.

Mixed berry and ginger smoothie

I make a pitcher of these smoothies every week for breakfast and snacks. If it's not sweet enough, I add a packet of Equal.

Ropa Vieja (low carb, SBD)

This is a bit labor-intensive but worth it. Given to me by a Cuban chef & is the best ropa vieja I've ever tasted.

Spicy Carrot Soup with Ginger and Apples

I wanted to make a hot soup version of my favorite smoothie (carrot, ginger & apples in low fat yogurt) and this is what I came up with. It's highly adaptable--I like spicy Indian flavors best, but it's good with cinnamon and honey as well. If you're not a ginger fiend, you might want to start with less.

South Beach Friendly turkey-bean-veg chili

WARNING: this is not a quickie 5 ingredient recipe but it makes a lot and I think it's tasty, healthy and excellent, high in protein and fiber, low in fat and carbs. I love chili and my own has always included a lot of vegetables. This is a combination of a few recipes I've taken tips from (thank you, Rachel Ray and Kaylen Denny) because ground turkey needs a bit of a flavor boost to make a great chili. This recipe is very tweak-able: I like spice so use a lot of it but it definitely can be toned down for individual tastes. For best taste and texture this should be simmered on low heat for at least an hour.

Spicy Red Fish Stew (SBD friendly)

My favorite fish soup! I found this on epicurious.com but changed it so much that it's much more Mediterranean/North African than website's English/Scottish designation. I cut more than half the oil, added spices, more veg and beans for fiber/nutrition. I used my home roasted tomatoes but recommend Muir Glen fire roasted if you have to use canned. I cheated and used jarred roasted peppers and they were fine. I adore the cod here but it will be fun to try other firm fleshed fish and seafood (epicurious.com readers recommend shrimp, bay scallops, tilapia, grouper and red snapper). Great for a family dinner or company with good bread and salad (or over rice, pasta or another grain). Don't let the long list of ingredients put you off, it took less than an hour to put this dish together.

Quinoa Salad with Grapes and Feta

A very refreshing meal or side dish. Perfect for brown bag lunches and picnics. Delicious and healthy. Lasts 2-3 days in fridge.

Chicken with Carrots, Mushrooms and Onions Morrocan style (SBD friendly)

This is a major tweak of an epicurious.com recipe called "Sweet and Sour Chicken Thighs with Carrots." I hate that title because it reminds me of sickly sweet red glop, but the flavors here are surprising, subtle and delicious, reminiscent of a very simple Morrocan tangine (to me). The sodium listed in the nutritional info is not correct--I use homemade stock without salt, if you use the low sodium variety the content is halved.

Shrimp and Turkey Kielbasa Jambalaya

c Amelia Durand, Food Network. Here's the original: http://www.foodnetwork.com/recipes/shrimp-
and-sausage-jambalaya-recipe2/reviews/
index.html?pn=2

I make this pretty spicy; it's one of those recipes with endless variations and extremely adaptable. A delicious one pot dish low in fat and carbs.

Salmon with Pineapple-Mango Salsa

From Cooking Light. The salsa is cobbled together from several recipes found on the internet. It's good hot but I prefer cold--very summery and tasty.

Veg Fried Rice (cleaning out the freezer)

I had a bunch of cartons of rice from Chinese takeout in the freezer and some vegetables I wanted to use before they aged. Adapted this from several recipes on the internet. I'm not much of a rice fan (as evidenced from my freezer's contents) but I think very immodestly that this beats any fried rice I've had out. It's totally due to the sesame oil and ginger.

Roasted Vegetable Quinoa

This is my take on Chef Meg's "simple quinoa." I added more vegetables, roasted them and used more rice vinegar.

Spinach and Mozzarella Egg Bake

This is a recipe from Kalyn's Kitchen. I needed a quick breakfast I could batch cook, refrigerate or freeze, and pop in the microwave at work. This is great (as are all the recipes from her site that I've tried). It's very adaptable: I've tried different vegetables, cheeses and herbs/spices. I increased the recipe by 50% as I didn't have the right kind of baking dish: her recipe calls for an 8.5x12 glass dish and 6-8 eggs, 35 minutes at 375 degrees. I used 2 8x8 aluminum pans so adjusted heat and cooking time (30 minutes at 350 deg).

Broccoli Rabe & Sausage

Two ingredients I needed to use so I looked around (epicurious.com and martha stewart) and made this. Great by itself, over pasta or some other starch (polenta, eg).

Jamaican codfish & peppers over yams

Another recipe from my coworkers, the name of which I don't know. You can put the codfish/pepper mixture over any starch, but I love this with yams--delicious, healthy and full of fiber! Not the same as sweet potatoes, though they would be good, too. Also try baked potatoes, coconut rice, grits, polenta, etc.

I eat this all the time for breakfast--keeps me full for a good 6 hours.

Black Beans and Rice--Martha Stewart's Recipe

Copy & pasted from MS's website. Started eating beans and rice as side dishes for health and ended up loving this pairing. It's great by itself or as a side dish, especially for spicy dishes (Carribean, Asian, Latin, Indian).

Recipe calculations only include rice, beans and oil as I thought the flavoring elements were negligible.

Jamaican smoked fish & rice

I made this recipe as described by my colleague, Ms. Jordan, from Kingston. She is the best cook and I'm sure she would make a much better version, but I thought this was pretty good and have it frequently for breakfast. Not for those who don't like spice or fishiness.

Crusty Salmon with Guacamole

I based this on a recipe I found on food.com; the guacamole is my own recipe and very adaptable, make it the way you like it.

Gingered Butternut Squash Soup

From Epicurious.com, with some of tweaks. I like to add cumin, curry paste and extra garlic and ginger to give it zip.
It's insanely healthy (low in fat, high in fiber) and tastes rich and decadent.

Kaylen's spicy Thai grilled eggplant

This is from Kalyn's wonderful South Beach blog, Kalyn's Kitchen. I changed it up a bit as I don't have a grill or zucchini.

Kalyn's Pasta Sauce w/Sausage, Mustard Greens, Garlic & Pepper

This is a recipe from Kalyn from KalynsKitchen.com. I doubled it, substituted mustard greens for kale & cut the oil a bit. Kalyn's site is the best for innovative South Beach Diet recipes: I tweaked this a bit for my taste and to batch cook/freeze it. You can use any kind of pasta you like, but SBDers should use Dreamfield's rotini, a cup of which yields 190 calories and a net 5 carbs (not figured in calculations) with 5 g fiber.

Spicy Tartar Sauce

I make this to accompany crab or fish cakes.

Baked Cod Cakes

I revised this from epicurious.com ("Cod Fritters with Tartar Sauce") to make it healthier by baking instead of deep frying and other tweaks. I love cilantro but many don't: original recipe calls for parsley and fresh tarragon.

Lynn's German cucumber & onion salad

My Mom made this all the time. It's an old Penn Dutch recipe that I've tweaked a bit.

Shrimp, Avocado and Noodle Salad Version II

My favorite main dish summer salad, a mildly tweaked recipe from www.epicurious.com. You can use any kind of Asian noodle you like. My favorites are soba and udon.

Banana Nut Flaxseed Muffins

Delicious, high fiber, low carb and sugar free. Just one of these at 6 am keeps me full and energetic until lunchtime.

South Beach Chicken Cremini

This is a recipe I've tweaked a little from www.southbeachdiet.com. I use chicken thighs instead of breasts, regular mushrooms if I don't have cremini, and garlic. It's almost too delicious to be a Phase I recipe!

roasted cauliflower soup with cheese and mushrooms

I love to roast vegetables as this method of cooking really brings out their sweetness and I thought I'd combine some of my favorites. This is a thick, hearty rich soup you can make your own--add other vegetables, omit the horseradish which makes it very spicy, etc.

Red Lentils and Rice with Carmelized Onions

Adapted by a recipe at cookthink.com. This is a variation of the Middle Eastern dish mujadarra and would be easily vegetarian with vegetable broth. The original recipe called for basmati but I used the low glycemic Uncle Ben's converted long grain rice.

Blueberry-Almond Flax Muffins

A tasty, nutritious, high fiber grab and go breakfast.

Mixed Berry Flax Muffins

High fiber, high protein, low carb, filling and delicious.

Lynn's Cheesy Marinara Sauce

My mom's ancient recipe, tweaked for weight loss, is meant to be simmered on the stove all day, or at least 3 hours. If you don't have the time for that, cut down on the water to 1/2-1 C and simmer for an hour. This makes a lot and freezes beautifully for use in lots of different recipes.

Lynn's Cheesy Marinara with Sauce w/Turkey Sausage

I've tweaked my mother's recipe a bit to cut down on fat and sugar, but it's still delicious. Each serving includes 1 link of lean hot Italian turkey sausage, but feel free to use a meat of your choice, or replace with vegetables (mushrooms, zucchini, spinach, etc). If you're diabetic or watching your carbs, Dreamfields pasta is only 5 g a serving.

If you save parmesan rinds, you can omit the grated parmesan and put the rinds in when you add the tomatoes.

Tuna Salad with Dill and Parsley

The way I like it...use reduced fat mayonnaise to cut more fat calories. Good on a bed of mesclun or baby greens with cherry tomatoes and a cup of soup.

Chicken Stew with Tomato and White Beans

adapted from recipe on epicurious.com
Hearty and adaptable winter fare.

Sauteed Chicken Thighs with Spinach

This is an adaptation of a Martha Stewart recipe. It's delicious, healthy, calls for ingredients I always have around and takes a half hour at most to make.

Broiled Eggplant with wheat bran and parmesan

A delicious, high fiber, low carb side or snack.

South Beach Friendly Black Bean Chili (spicy!)

This is my variation of an excellent vegetarian chili you can find on www.epicurious.com ("Vegeterian Black Bean Chili"). I put in extra spice, peppers and vegetables and use dried beans, not canned.

Roasted Curried Cauliflower

Adapted from epicurious.com

Sausage kale soup

Balanced meal in a bowl

Avocado Chicken Salad

This is a delicious, summery low calorie/carb recipe from www.seriouseats.com which is a great way to use up leftover chicken. Thanks to the avocados, it contains a healthy portion of monosaturated fats which lower your cholesterol.


Incredible! (1 rating)
Baked Trout w/Shiitake Mushrooms, Tomatoes & Ginger

From www.epicurious.com. A healthy, easy-to-prepare, delicious meal, great for company or family. I serve it with brown rice and Asian cucumber salad.

Asian Cucumber Salad

from www.marksdailyapple.com. A light refreshing side salad.

Thomas Keller's Simple Roasted Chicken

From epicurious.com, the best roasted chicken I've ever had : 3 ingredients (3 lb chicken, salt & pepper). It makes 4 main servings (2 breast/wing, 2 leg/thigh) plus around 1-2 cups for soups, salads, etc. Unfortunately it is very high in sodium (recipe calls for approx 1 T) but you don't need to use that much.

Spicy Red Fish Stew (South Beach Diet)

from epicurious.com (published in Bon Appetit)



Recipe Collections I've Shared: