Back to the Beach

Nope, we're not going to the beach (sigh) and no we didn't go to one on our recent anniversary getaway. More on that recent and fun adventure comes in future posts.

The "beach" we're returning to this coming week is the South Beach (SB) Diet plan. The basics of this plan was detailed in an previous post, so I won't repeat them here. 

Our reasons are much the same as before. We need to alter our eating habits, especially after our anniversary road trip when we ate out every day. We have all the SB cookbooks with lots of recipes. This past weekend we stocked up on veggies, chicken, and seafood.

The SB diet, started by cardiologist Dr. Arthur Agatston in the 1990s, focuses on controlling insulin levels and the benefits of unrefined slow carbohydrates (whole wheat, brown rice, bran, beans, nuts, vegetables) vs. fast carbs (breads, sugar, fruits, starchy vegetables). 

Fast carbs rapidly break down into sugar. If eaten regularly, they keep blood sugar elevated and can lead to weight gain. Slow carbs are higher in fiber and provide the body with energy over a longer period without a rapid elevation in blood sugar. Another benefit is you won't feel hungry as often. In fairness to fast carbs, they're beneficial after exercising. According to some nutritionists, a rapid rise in blood sugar restores glycogen (sugars stored for energy) in the muscles and liver if eaten 2 hours afterwards.

No, we haven't avoided processed foods (as we thought)
We didn't consider ourselves to be processed food junkies. There's no hidden chips, cookies, canned soups, instant mixes in the pantry, no frozen or microwave foods in the freezer, and we avoid fast foods. That was before I fully understood about them.

Online reading was an eye-opener. I knew that the definition of processed food included ones packaged in boxes, cans, bags. It also applies to meats preserved by smoking, curing, salting or adding preservatives: sausages, bacon (a breakfast favorite), ham, salami, pepperoni  (pizza favorite). 

Besides going through complex manufacturing, processed foods usually have additives, artificial flavorings and "non-natural" ingredients. 

Is something processed or not? 
Check the ingredients; the rule is: if it's a longer list, the more the food is processed. These foods likely contain ingredients you can't recognize or ones you wouldn't have in your kitchen. To eat healthier, advocates advise shopping in the outer grocery food aisles, vegetables, dairy meats, seafood. That alone doesn't always ensure non-processed foods.

That said not all processed foods are off-limits. Minimally processed foods like bagged spinach, salads, pre-cut vegetables, nuts and others are packaged for convenience and can still be healthy. Others include foods processed at their peak to lock in nutritional quality and freshness, such as canned tomatoes, frozen fruit and vegetables and canned tuna.

Processed foods can be beneficial. Milk and juices can be fortified with calcium and vitamin D. Canned fruit (packed in its own juice) is an option when fresh fruit is unavailable. The challenge is to distinguish between good-for-you lightly processed vs.heavily processed foods; these are foods not recognized as food in its original form (potato chips, crackers) or non-naturally occurring foods (soda, donuts, cookies, candy).

Not only are we now reading a lot much more about processed foods, but also all grocery store food labels. (This definitely adds more time to our grocery store trips.)

You may have heard of "clean eating." This buzzword term usually refers to how a food is produced. It means avoiding processed and refined foods and basing your eating on whole foods. In other words, farm = clean vs. manufacturing facility = not so much since these are foods have more "steps" along the way. 

"Clean eating" is not about eating more or less of certain foods, but being "mindful" (another buzz term these days) of the food's path between its origin and the plate. It's eating whole or "real" foods that are not or are minimally processed, refined, and handled, keeping them as close to their natural form as possible. 

It's not so much a diet, but an eating lifestyle: "If you can’t read it, don’t eat it. If it sounds complex, or like a word out of chemistry class, chances are it is." 

This past weekend we used foods from the freezer and pantry before starting on the SB plan:  Country style ribs with homemade BBQ sauce and sweet potato salad with Greek yogurt  and fresh veggies. (Recipes to come in a future post). 

Do you have an eating or diet plan you follow?

Big Easy Shrimp

Seafood is a favorite ingredient in our meal planning (besides chicken and veggies). And, we're always on the lookout for easy and great-tasting recipes.

That said, we were delighted ecstatic (and really glad) to find this South Beach recipe for a traditional Creole dish, minus lots of extra calories. Serve it over cooked brown or basamati rice vs. white rice. You can substitute sea scallops for shrimp – or include some of both.

Compared to a "traditional" Creole dish, this recipe has 185 cal per serving; add more if serving over rice.

Big Easy Shrimp

• 6 strips turkey or Canadian bacon
• 1 onion, chopped
• ½ green pepper, chopped
• 1 rib celery, chopped
• 1 glove garlic, minced
• 1 can (16 oz.) chopped tomatoes
• 1 bay leaf
• ½ tsp ground black pepper
• 1 tsp Worcestershire sauce
• 1 tsp hot pepper sauce (optional)
• 1 lb. medium shrimp, peeled and de-veined

1. Cook bacon in a large skillet over medium heat until crisp. Place on a paper lined plate to drain, crumble when cool. Remove and discard all but 1 TBSP of pan drippings.
2. Add onion, bell pepper, and celery to drippings and cook for 5 minutes or until tender. Stir in garlic and cook for 1 minute. Add tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce, and hot pepper sauce. Heat to boiling, then reduce heat to low and simmer for 20 minutes.
3. Add shrimp and crumbled bacon. Cook for 10 minutes or until shrimp are opaque. Remove and discard bay leaf before serving. Serves 4 (or 2 with leftovers ).

Moroccan Lemon Chicken

In our battle of the bulge, we've been re-sampling old favorites and trying new recipes in our collection of South Beach Diet books. 

We enjoy cooking at home and always include veggies and fruits in our meals, but are learning that the problem was too much of these good things.

We've tried this recipe twice in recent weeks and while the ingredient list may seem long,it largely includes pantry spices we had available. When combined, these spices make up a version of tas al-hanut, a spice blend that's widely used on Moroccan-style meats and fish. Mixing the spices with extra virgin olive oil for a wet rub the chicken a rich, exotic taste.

This recipe serves 2.

Moroccan Lemon Chicken, Summer Squash & Green Olives

• 4 (6 oz.) boneless, skinless chicken breasts
• 1 tsp ground cumin
• 1 tsp ground ginger
• 1/2 tsp cinnamon
• 1/2 tsp freshly ground black pepper
• 1/4 tsp allspice
• 1/4 tsp salt
• 1/8 tsp cayenne pepper
• 1 lemon
• 4 tsp extra-virgin olive oil
• 1 small onion, thinly sliced
• 3/4 lb summer squash, thinly sliced crosswise
• 1/2 C pitted green olives
• 2 TBSP water
• 2 TBSP chopped parsley or cilantro

1. Pound chicken breasts between sheets of waxed pepper to 1/4-inch thick
2. Mix spices (cumin, ginger, allspice, cinnamon, cayenne, salt) together in a small bowl. Finely grate lemon zest from lemon into spice mixture. Squeeze 1 TBSP lemon juice from lemon and add to spice mix.
3. Add 3 tsp of oil to spice mix and stir to combine. Spread mixture on both sides of chicken breasts.
4. Heat a large non-stick skillet over medium high heat and ad chicken. Cook, turning until blackened on the outside and cooked through, about 3-4 minutes each side. Transfer to a plate and cover with aluminum foil to keep warm.
5. Add remaining 1 tsp olive oil to the skillet and return to medium high heat. Add onion slices and cook, stirring constantly with wooden spoon, scraping up any browned bits, about 3 minutes.
6. Add squash, olives and 2 TBSP water, season with additional salt and pepper. Cover and cook 4-5 minutes until squash is tender.
7. Remove pan from heat, squeeze a little more lemon juice over chicken and vegetables, sprinkle with parsley and serve warm.

Not only was this an easy recipe, but it was delicious too —just ask Grenville!

Anyone else also trying to shed very unwanted pounds. If so, what works for you, besides not eating, of course.

Smoked Salmon Scramble

Smoked salmon and cream cheese are a classic combo that's usually served on a bagel. This recipe has the combo warmed up with the addition of scrambled eggs for a delicious and healthful breakfast treat!

We are both salmon fans so this South Beach recipe was a great "find." The only "problem" is that smoked salmon can be costly, so it won't be a regular breakfast meal — but it's a wonderful and (did I mention) delicious weekend treat. This recipe makes 2 servings.

Smoked Salmon Scramble

• 1 tsp canola oil
• 3 large eggs
• 2 large egg white, lightly beaten
• 1 oz smoked salmon cut into thin strips
• 1 oz reduced fat cream cheese, cut into 1/4-inch pieces
• 1 TBSP finely chopped chives
• Freshly ground peppercorns (optional)

1. Heat oil in a nonstick skillet over medium high heat for 1-2 minutes.
2. Add eggs and allow to set (10 seconds).
3. Sprinkle salmon, cream cheese and chives over eggs.
4. Scramble until just cooked, about 1 minute. Season to taste with pepper.

Photo courtesy of South Beach Quick and Easy Cookbook (because we ate ours too quickly).

Back to Basics

No, we're not going to boot camp, but it seems like that because of what we're doing (again) for the next few weeks (or longer). 

Instead of saying this is (shhh) a diet, we're calling it our re-newed lifestyle change. And, that's exactly how Dr. Agaston, the SB diet guru, describes it. We found out, once again, that we need to alter our food prep and eating ways.

To explain a bit, we're not processed food junkies (no chips or cookies in the pantry) and we don't frequent fast-food places, although we have been known to eat at iHOP, a few burger places and especially ice cream (no calories in homemade, right?). We eat out, by necessity, when traveling. Back home, we prepare meals, mostly with items bought from outer food aisles: dairy, fish, poultry, meat. We do venture into the center grocery aisles for goods like spices, beans and tomatoes. And, we've known to go to the frozen food area for ice cream (also some frozen veggies). 

So, what's the problem?

Just this, we've been enjoying too much of GOOD things that are (apparently) not-so-good in terms of losing weight, like fresh fruit, toasted English muffin with cream cheese, fried eggs and bacon, weekend pancakes. We keep active and walk everywhere (yes, even in winter) as our apt is so close to downtown Nashua  and we use the in-house gym. But weight was remaining nearly constant with only slight changes — not good enough.

We needed to make changes . . .

That meant finding (and agreeing) on a plan we could both follow. So we're returning to South Beach for a couple of reasons: (1) we really liked it and didn't find it restrictive and more importantly (2) we have ALL the books, which include recipes and tips.

The SB plan is divided into 3 Phases. The first is the most restrictive, but only for 2 weeks. Then, you move into Phase 2 and are supposed to follow it until reaching your goal. Phase 3 is your new way of dealing with food, indefinitely.

Phase 1 seems tough to some —no alcohol (beer, wine, etc), no fruit at all, no juices, low-fat or non-fat dairy products (including cheeses), no starches of any type (bread, potatoes, cereal, pasta, rice, etc.) limited servings of some things, like nuts (enjoy cashews, almond, peanuts, pecans, walnuts) just not the whole package. All types of green veggies are good. Best news is you DO NOT count calories or servings, just remain within the set guidelines.

Lest anyone think we're eating boring and/or tasteless meals, here's a sampling of what we've cooked recently: Scrambled Eggs & Salmon, Red Bean Hash,Vegetable Quiche, Vegetable Moussaka,  Moroccan Lemon Chicken with Summer Squash and Green Olives, Mediterranean Skillet Salmon, and Shepherd's Pie.  And, we'll be sharing some of these meals in future posts.

Anyone else working on weight-loss issues — If so, what's worked (or not) for you?

Veggie-Full Chili

As mentioned in a previous post, we have a new resolve to lose some weight gained during our recent road trip and before as well before the holiday season starts. For us, that means back to staying within the South Beach plan and planning dinners around it.

Dinner planning has been challenging the past couple of weeks as some foods are “off-limits” including fruit, some veggies, and all types of pasta and rice. Still, we’ve enjoyed several delicious recipe variations, like this one.

While it contains no meat or poultry, this basic vegetarian chili is thick, hearty and delicious – perfect fall dining. Feel free to add more seasonings — cumin, chili powder, oregano, based on your taste preferences.

Chock Full of Veggies Chili

• 1 TBSP extra virgin olive oil
• 2 bell peppers (any color) chopped
• 1-1/2 C chopped mushrooms
• 1 large onion, chopped
• 2 stalks celery, chopped
• 3 garlic cloves, minced
• 1 TBSP chili powder
• 1 TBSP dried oregano
• 1 tsp ground cumin
• 1/2 tsp salt
• 2 (15 oz.) cans of beans: pinto, black, kidney (your choice)
• 1 (14.5 oz.) can no-salt added diced tomatoes with juices

1. In a large saucepan, heat oil over medium heat.
2. Add peppers, mushrooms, onion, celery, and garlic; cook, stirring until vegetables begin to soften (about 7 minutes).
3. Add chili powder, oregano, cumin, and salt; cook 5 minutes longer, stirring often.
4. Add beans and tomatoes with their juices. Bring to a gentle simmer and cook 25 to 30 minutes, stirring occasionally, until chili is fragrant and slightly thickened. Serve warm and top with non-fat sour cream or fat-free yogurt.

We used low-fat shredded cheddar cheese atop ours and served with a side salad. Grenville said this one was “a keeper.”

Battle of the Bulge

Not exactly the major German offensive campaign of World War II, but  one that’s currently being fought at The Frog & PenguINN by Grenville and Beatrice (also Pat and Dorothy).

For the next several weeks, this will be the enemy. Hopefully, we will become friendly allies in future weeks.

Road trips are always good things, but sometimes too much of a good thing, like eating out, is NOT  because then there’s TOO much of us. Now, we’re back home and among several “old friends” who have appeared here before. We go way back, and since returning from our most recent adventure to the Falls and Toronto, we’ve  been sampling some familiar and new recipes. Some will be shared here.

We’re also renewing friendships at the local “Y” with some favorite and no-so-favorite torture exercise equipment.The holidays are fast approaching (see tomorrow's post for HOW fast). We want to have less of ourselves to celebrate them.

Tropical Shrimp & Rice

It’s summertime and after a day of working outside, we like to prepare a fast and easy meal – not fast food or frozen – but one using chicken or seafood. This recipe is from the Taste of Summer Cookbook. We liked it as much as the Spicy BBQ Shrimp & Rice recipe we tried earlier.

The original recipe called for using quick-cooking brown rice, but we prefer to use the standard longer cooking (50 minute) variety; we use Lundburg rice products – a bit more costly, but well worth the expense.

Tropical Shrimp & Rice

Notes: We increased the rice to 1 C for to serve 4 and used cilantro vs. parsley. We omitted the coconut and added a 1/2 C of chopped fresh pineapple (or use canned, chopped pineapple).

• 1 lb. large shrimp, peeled and deveined
• 1/2 C whole-grain brown rice
• 1/4 C unsweetened shredded coconut (optional)
• 1 small mango, peeled and cut into 1/2-inch cubes
• 1/2 C chopped pineapple (fresh or canned)
• 1/4 C chopped fresh parsley OR cilantro
• 1 tbsp extra-virgin olive oil
• 1 tsp grated lime zest
• 1 tbsp fresh lime juice
• ¼ tsp salt
• 1/8 tsp freshly ground black pepper

1. Cook rice according to package directions. Transfer to a large bowl to cool.
2. While rice is cooking, heat oven to 350°. Spread coconut on baking sheet and bake about 5 minutes until golden. Transfer to a plate to cool.
3. Bring a saucepan of lightly salted water to a boil. Add shrimp, reduce to simmer and cook 1-2 minutes until shrimp turn pink. Transfer shrimp to the bowl with rice.
4. Add coconut, mango, pineapple (if using) parsley (cilantro), oil, lime zest, lime juice, salt and pepper to shrimp mixture. Toss well.

Spicy BBQ Shrimp and Rice

This recipe is from the Taste of Summer Cookbook (South Beach Diet cookbook). We’re not specifically following the SB plan, but eating lots of fish, chicken, grains, veggies and fruit. We have the books and often check out recipes, many of which we’ve tried – and liked.

This meal was great for summertime dining. We enjoyed it with a side salad and glass of iced tea.

Spicy BBQ Shrimp and Rice

Notes: The recipe below serves 4 (according to the book), so we halved it. Also it called for quick-cooking brown rice, but we use the “regular” cook 50-min variety.

Rice

• 1 tbsp extra-virgin olive oil
• 3 scallions, white and green parts sliced thin and separated
• 1 medium green bell pepper, finely chopped
• 1 C whole grain brown rice
• 1-3/4 C water

Shrimp

• 1 lbs. large shrimp, peeled & deveined
• 1 tbsp extra-virgin olive oil
• 1 tbsp paprika
• 1 tbsp garlic powder
• 1/2 tsp dried thyme
• 4 scallions, thinly sliced
• 1 tbsp fresh lemon juice
• 1 tbsp Worcestershire sauce
• 3/4 C tomato sauce
• 2 tbsp granular sugar substitute OR regular sugar
• 2 tbsp hot pepper (taste test for “hotness”

1. Cook rice in saucepan; then 15-20 minutes before it’s done: Heat oil over medium heat. Add scallion whites and pepper; cook 5 minutes stirring until vegetables begin to soften. Add to rice, cover and finish cooking.
2. Start cooking shrimp: heat olive oil over medium heat in large nonstick skillet. Add paprika, garlic powder, and thyme; cook about 1 minute.
3. Stir in scallions, lemon juice, Worcestershire sauce, tomato sauce, sugar substitute, hot pepper sauce; cook 1 minute.
4. Add shrimp and toss to coat with sauce; cover and cook 2-3 minutes or until shrimp turn pink. Remove from heat and keep warm.
5. Serve over rice; add scallion greens on top.

WHOOPS – NO photos – we forgot to take any of the prepping, cooking or finished dish – TRUST us – it was delicious.

Mocha Ricotta Crème

Do you like dessert?

So do we. How about combining chocolate chips, cocoa powder, vanilla extract,  part-skim ricotta cheese, espresso powder and semi-sweet chocolate chips?
OK some may not think it sounds appetizing, but it’s actually good together in a dessert that’s allowed on the South Beach plan. (Notice that it’s being called a plan not diet because that sounds too much like something for the short-time vs. the bigger picture of changing our eating habits.)

F&P Note: All recipes listed below are for a single serving , adjust as needed. Also, we add sugar-free Cool Whip® on top

Mocha Ricotta Crème

• ½ C part-skim ricotta cheese
• ½ tsp unsweetened cocoa powder
• ¼ tsp vanilla extract
• 1 pkge sugar substitute
• 6 mini chocolate chips
• Dash espresso powder

Mix together the ricotta, cocoa powder, vanilla extract, and sugar substitute in a dessert bowl. Sprinkle the chocolate chips and a dusting of espresso powder on top. Serve chilled.
IF you don’t like cocoa powder or chocolate, try this version:

Vanilla Ricotta Crème

• ½ C part-skim ricotta cheese
• 1 tsp vanilla extract *
• 1 pkge sugar substitute
• 1 tsp slivered toasted almonds

Mix together the ricotta, vanilla extract and sugar substitute in a dessert bowl. Serve chilled, sprinkled with toasted almonds. Another variation is to make almond crème by using ¼ tsp almond    extract instead of vanilla.

And another variation that we enjoy in warmer months.

Lime/Lemon Zest Ricotta Crème

• ½ C part-skim ricotta cheese
• 1 tsp grated lime zest OR lemon zest
• ¼ tsp vanilla extract
• 1 pkge sugar substitute

Mix together the ricotta, lime (or lemon) zest, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled.

Salmon with Horseradish Topping

A couple of weeks ago, Grenville and I resolved to stop the problem of our shrinking attire and returned to eating foods recommended on the South Beach Diet®. We already had the assorted recipe books from previous melt-downs.

Of course, we could have just stopped putting clothes in the dryer as Grammie G had suggested, and even though of putting ourselves on spin dry.

Results to date – 18 pounds down (combined) with Grenville being the winner, so far.  And, Grenville announced that he’s nearly ready to pull out his Speedos – a frightening thought that won’t be shown in this blog, nor will my bikini.

We’re been eating seafood, chicken, beef – all allowed, but no grains, starches, or fruit (at least for the first 2 weeks). Here’s a favorite recipe using 2 things we enjoy: salmon and horseradish – delicious when combined.

Salmon with Horseradish Sauce

• 2 salmon pieces (about 10 oz.)
• ¼ C dry white wine
• 2 TBSP chopped onion
• 1 TBSP lemon juice
• 1 tsp peppercorns
• 1 C water
• 1/8 tsp white pepper
• 2 tsp sour cream
• 1 tsp flour
• 1 tsp chopped fresh mint (use dill or parsley as a substitute)

1. In 10-inch nonstick skillet, combine white wine, water, onion, lemon juice, peppercorns. Cook over med-high heat until comes to a boil.
2. Reduce heat to med-low, add salmon, cover & simmer until salmon flakes easily when tested with fork (about 5-6 min.)
3. While salmon cooks, prepare horseradish sauce. In small bowl combine sour cream, horseradish, flour, mint, white pepper. Stir to combine & set aside.
4. Transfer salmon to serving platter and keep warm.
5. Pour cooking liquid through sieve into bowl, discard solids.
6. Return to skillet and cook over med-high heat until comes to a boil. Stir in horseradish sauce.
7. Reduce heat and cook, stirring often, until mixture thickens. Pour over salmon & serve.

This is really simple to prepare and wonderful served with a side vegetable of fresh wilted spinach or steamed broccoli.

Bon Appétit

– From your shrinking (we hope) fellow bloggers –

Beached

Grenville is recovered from his over-blogging condition, thanks in part to the Hot Fudge treatment he received at the Island Creamery last weekend.

But there’s a new problem. Our clothes seem to have shrunk!

This week, we dusted off our South Beach Diet® recipe books and started again. And, being the helpful bloggers we are, we will be sharing many of these recipes in the coming weeks.

Speaking from our collective past experience, most of these recipes are really very good. See those yellow pieces of paper in the pile of books? Those are our recipe bookmarks from when we followed this plan, a few years ago.

For those who have never heard of this plan – are there any? The SB diet was designed by Miami cardiologist Arthur Agatston, MD, director of the Mount Sinai Cardiac Prevention Center in Fl.

Good News (yes, there is some) there's no counting calories or strict portion sizes. We’ve started Phase 1, the 14-day induction phase, also the most restrictive – no fruits, grains, starches and (sigh) NO bread baking (or eating). Dairy products are allowed but must be low-fat or non-fat milk, yogurt, or buttermilk. No crying in our beer or  wine, cause these are taboo in this phase. We get to choose from a restrictive, Foods to Enjoy and Foods to Avoid list. Too bad that some on the Avoid list are favorites.

The good news, YES there is some, is that once this phase ends, we go to Phase 2 and can add back from the Foods to Avoid list, our choices: bread, pasta, potatoes, rice, cereal, or fruit.  Then, it’s on to Phase 3, the final and least restrictive phase. The key is to re-introduce foods in moderation and to not eat them as often as before (that’s the BIG catch). According to Dr. Agatston “as long as you continue follow some basic guidelines, the diet has become your way of eating.”

So, we’re on our way to the beach.

Oh, we wish!