From South Beach Diet(tm)

Salsa: The King of Condiments

Looking for a lip-smacking — and healthy — way to liven up a meal? Rich and zesty salsa is a nutrient-dense condiment that can add zip to any dish, whether it’s a hot South-of-the-Border specialty like Huevos Rancheros or a cool, fresh salad topped with grilled chicken. Best of all, this tasty flavorer can be enjoyed on all phases The South Beach Diet(tm). Here, more on salsa’s health benefits, how to navigate the condiment aisle to select the best store-bought varieties, and a simple recipe to make at home:

Good and good for you. Salsa is made mainly from tomatoes, so it’s high in lycopene, an antioxidant that has been shown to protect against prostate cancer. In fact, the U.S. Food and Drug Administration (FDA) recently began allowing tomatoes and certain tomato-based products to claim a reduced risk of prostate cancer with consumption.

In addition, a recent study published in the Journal of Agriculture and Food Chemistry found that cilantro (a common ingredient in salsa) contains a powerful antibacterial ingredient that may help protect against salmonella food poisoning.

Smart shopping. With the countless number of salsa brands and varieties lining supermarket shelves, how do you choose the best one? When selecting salsa, avoid those that are made with added sugar. Unopened, jarred salsa can be kept for six months in your pantry or cupboard. Opened salsa should be refrigerated and consumed within a month.

Put-it-on-Everything Salsa

Makes 2 servings
4 plum tomatoes, seeded and chopped
2 scallions, minced
1 garlic clove, minced
2 tablespoons minced fresh cilantro
1 tablespoon fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

In a large bowl, combine tomatoes, scallions, garlic, cilantro, lime juice, salt, and pepper. Serve at room temperature.

Per serving:
36 calories
2 g protein
8 g carbohydrate
2 g fiber
0 g total fat
0 g saturated fat
0 mg cholesterol
306mg sodium

From the Zone Diet

Bok choy is a veggie many Americans pass by in the produce section, even though it’s inexpensive and available year-round. But whether they realize it or not, people dining at Chinese and other Asian restaurants often enjoy this veggie, which is a staple in stir-fries. So maybe it’s time to start cooking bok choy at home.

Here’s how to use this mild-tasting, versatile veggie in the Zone:

* Like celery, bok choy’s sturdy stalks keep for a couple of weeks in the produce bin of your refrigerator. Even when it’s past its prime and a little less firm, you can still use it without risk in cooked dishes.

* Wash and dry bok choy thoroughly, because its stalks can hide dirt and grit in their ridges.

* To add Asian appeal to a crudité platter, slice thin strips of bok choy, and eat it like celery or fennel.

* Try this delicious recipe containing bok choy:

Vietnamese Spring Lettuce Rolls with Peanut Dressing

Ingredients

6 ounces extra-firm tofu, cubed
1/2 cup carrots, grated
1 cup bean sprouts, washed and dried
2 stalks bok choy, washed and shredded
1/2 small sweet onion
1/2 cucumber, peeled and grated
1/2 red bell pepper, cut in 1/4-inch strips
1/2 yellow bell pepper
1 tablespoon fresh mint, finely chopped
2/3 teaspoon peanut oil
2 teaspoons lime juice
1 teaspoon rice wine vinegar
1 to 2 inches gingerroot, chopped
1 tablespoon chives, chopped
1/4 teaspoon salt, or to taste
6 large red leaves or green-leaf lettuce leaves
6 peanuts, finely chopped

Instructions

1. In a medium bowl, combine tofu, carrots, bean sprouts, bok choy, onion, cucumber, red and yellow pepper, and fresh mint. Set aside.

2. In a jar with a lid, add peanut oil, lime juice, rice wine vinegar, ginger, chives, and salt. Close lid and shake dressing until well mixed. Taste and adjust seasoning. Coat tofu and vegetables with dressing and toss together.

3. Spoon equal amounts of the mixture onto lettuce leaves, sprinkle peanuts, and roll up. Serve chilled.

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You can reduce carb content in this recipe to 19 grams removing the broccoli from the ingredients

Source: Dr. Weil’s My Optimum Health Plan: Your mind & body wellness center. Get your free health assessment now!
2 servings (2 patties each)

This is a light and easy dish for people who want to eat salmon, broccoli and tofu on principle but may not like cooking these items. The patties are actually baked in muffin pans, using pureed raw salmon, combined with silken tofu. French cuisine has a long history of pureeing raw salmon and using it in a variety of steamed and baked mousses and quiches. This dish substitutes tofu for the traditional eggs and cream and adds finely chopped broccoli.

Start to finish: 20 minutes

Ingredients:
6 ounces salmon fillet
1/2 cup organic silken tofu
1 teaspoon grated ginger root
1 teaspoon salt-free herb blend
1 teaspoon Dijon mustard
1 cup broccoli, cooked and finely chopped

Instructions:
Preheat the oven to 350 degrees.

Chop the cooked broccoli finely in the food processor. Remove and set aside. Cut the raw salmon into chunks and put it in the food processor with the tofu and seasonings. Puree until smooth. Fold the chopped broccoli into the salmon mixture and divide between four lightly oiled muffin pan sections. Cover the muffin pan with tinfoil, pressing it down around the edges of the pan. Put in the middle rack of the oven and bake at 350 for 12 minutes. Remove the pan and let the patties sit for a few minutes. Tip the pan over carefully, or guide the patties out with a knife. There will be a little liquid depending on the type of tofu used, but the patties should hold together.

Serve as alunch or brunch dish with a side salad, or add a crisp stir fry of mushrooms and green vegetables to make it a dinner. These patties hold very well in the fridge for a few days and can be re-heated in the microwave at work. They also freeze very well, so if you like them, multiply the recipe by three, using about a pound of salmon and a full head of broccoli, and make a muffin pan full.

Nutritional Information:

Per serving:
158 calories
6 g total fat (1 g sat)
44 mg cholesterol
28 g carbohydrate
23 g protein
5 g fiber
246 mg sodium

From Dr. Weil’s My Optimum Health Plan: Your mind & body wellness center. Get your free health assessment now!

6 Servings

Ingredients:

1 small green cabbage, cored and diced, about 6 cups
1 cup vegetable stock
1 tablespoon extra-virgin olive oil
1 medium onion, diced
1/2 pound mushrooms (shiitake or oyster, if possible)
1 1/2 tablespoons cornstarch mixed into 1/4 cup cold water
1 tablespoon fresh dill weed, chopped, or 1 teaspoon dried
1/2 teaspoon paprika
Salt and black pepper to taste
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Instructions:

1. In a covered pot over high heat, steam the cabbage in the stock for 5 minutes until it is just wilted and still bright green. Remove from heat and remove cover.

2. While the cabbage cooks, heat the olive oil in a large skillet or wok, and sauté the onion and mushrooms until they brown. Add the cabbage and heat through, mixing well. Stir the cornstarch mixture well and add it to skillet. Bring mixture to boil, stirring, until liquid thickens. Reduce heat and season to taste with dill, paprika, salt, and pepper.

Nutritional Information:

Per serving:
74 calories
3 g total fat (0 g sat)
0 mg cholesterol
10 g carbohydrate
2 g protein
1 g fiber
150 mg sodium

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From Dr. Weil’s My Optimum Health Plan: Your mind & body wellness center. Get your free health assessment now!

2 Servings

This low-calorie and low-carbohydrate recipe because doesn’t contain a traditional “starch” item. Stir fries generally use rice, but water chestnuts make a great stand-in for rice, when you want a lower calorie meal. Water chestnuts are readily available in the Chinese food section of most supermarkets. You can also try canned bamboo shoots.

Ingredients:

12 ounces of salmon, cut into two fillets
1 teaspoon of herb blend
Half lemon
1 tbsp dark sesame oil (or canola oil)
2 cloves garlic (chopped)
1 tbsp fresh ginger (grated)
1/4 cup onions (chopped)
2 cups mushrooms, sliced
2 cups cherry tomatoes, halved
5 oz can of water chestnuts, drained
3 cups baby
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spinach leaves, steamed (see Ingredient Tip)

Instructions:

Preheat oven to 350 degrees.

Rinse the salmon well and rub with lemon juice. Place the fillets on a cake rack, laid on a cookie sheet, on the middle rack of the oven. You can place the the fillets directly on the cookie sheet, but raising them keeps the fish a little firmer. Bake for 20 minutes.

While the salmon is cooking, heat the oil in a non-stick frying pan and add the garlic, onion and ginger. Stir fry for 2 minutes, then add the mushrooms and fry for 2 to 4 minutes more. Finally add the tomatoes and water chestnuts, fry until heated through and fold in the steamed spinach. Serve alongside the salmon.

If you feel this dish needs additional flavoring, make a quick sauce by mixing 2 tbsp of low-sodium soy sauce with 2 tbsp of rice vinegar. Add to the stir-fry near the end of cooking.

Nutritional Information:

Per serving:
332 calories
13 g total fat (2 g sat)
88 mg cholesterol
17 g carbohydrate
37 g protein
2 g fiber
160 mg sodium

Original recipe from Dr. Weil’s My Optimum Health Plan: Your mind & body wellness center. Get your free health assessment now!: Your mind & body wellness center. Get your free health assessment now!

…………………………………………………………………………………………………………
Recipe makeover for low carb diets (per serving)

1. Replacing 1 cup of honey with 1 cup of honey Da Vinci Sugar Free Orange Flavored Syrup redeices carb conteny by 31 gram

2. Replacing 1 cup unbleached white flour with 1 cup almond flour reduces carb content by 3 grams

3. Replacing juice of 1 large orange with 1/ cup of wter plus McCormic Pure Orange Extract reduces carb content by 4.4 grams

Replacing all three ingredients makes this recipe “lighter” in carbohydrates by 24.1 gram
…………………………………………………………………………………………………………
Original recipe:

9 Servings

Carrot cake is a perennial favorite, but it is often loaded with vegetable oil and laden with a cream cheese frosting. Our version is healthier, using a small amount of olive oil, a full cup of honey for moistness and flavor, and a combination of whole wheat pastry and unbleached flours. The crunchy walnuts even add a bit of omega-3 fats to this sweet treat. With a cup of hot green tea, this cake will make you forget about cream cheese frosting. Enjoy!

Ingredients:

2 cups firmly packed finely grated carrots (3 large)
Juice of 1 large orange
2 tsp vanilla extract
1/4 cup light olive oil
1 cup honey, liquefied in microwave (30 seconds)
1/2 cup crushed or chopped pineapple, drained
1 cup unbleached white flour
1 1/2 cups whole-wheat pastry flour
2 tsp baking soda
1 tsp cinnamon
1/2 tsp ground allspice
3/4 cup walnuts, chopped

Instructions:

1. Preheat oven to 350°F.

2. In a mixing bowl, stir together the carrots, orange juice, vanilla, olive oil, honey, and pineapple until well blended.

3. In another bowl, stir together the flours, baking soda, and spices. Mix in the walnuts.

4. Blend the dry ingredients into the carrot mixture, stirring until just mixed.

5. Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove from oven, let cool slightly, and remove from pan.

Nutritional Information:

Per serving:

334 calories
9 g total fat (1 g sat)
0 mg cholesterol
62 g carbohydrate
5 g protein
4 g fiber
25 mg sodium

From Dr. Weil’s My Optimum Health Plan: Your mind & body wellness center. Get your free health assessment now!

Makes 8 Servings

Traditional patés are often made from high-fat meats and liver. They can be delicious and quite elegant, but less than nutritious. This vegetarian version is elegant, filled with flavor, and nutritious. Enjoy it on a special occasion or as an everyday spread with whole grain crackers.

Ingredients:

1 large eggplant
1 cup walnut pieces
2 teaspoons fresh gingerroot, peeled, grated, and finely chopped
2 cloves garlic, mashed
1 tablespoon extra-virgin olive oil
1/8 teaspoon ground allspice
Salt and hot pepper sauce to taste

Instructions:

1. Preheat oven to 450 degrees F. Pierce
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the eggplant with a fork in several places and bake until very soft, about 45 minutes.

2. While the eggplant is baking, grind the walnuts in a food processor until very fine, and set aside.

3. Remove the eggplant from oven, slash to let steam escape, drain off any liquid, and scrape the pulp into a food processor with the gingerroot, garlic, and olive oil. Process until smooth.

4. Add the ground walnuts and allspice, and process until smooth.

5. Season to taste with the salt and hot pepper sauce. Spoon into a small loaf dish and chill several hours or until firm.

Nutritional Information:

Per serving:
98 calories
8 g total fat (1 g sat)
0 mg cholesterol
6 g carbohydrate
2 g protein
2 g fiber
150 mg sodium

From Dr. Weil’s My Optimum Health Plan: Your mind & body wellness center. Get your free health assessment now!

Makeover for low-carb version:

Using 1/2 cup almond flour instead of 1 small potato changes the recipe the following way:

Net Carbohydrates (total carb grams minus fiber grams) - 10 grams less
Protein - 4 grams more

2 Servings

This simple fish dish is quite elegant with its subtle flavor of rosemary. Don’t worry about a few shreds of potato that remain in the skillet. Serve them over the fish. Pair this entrée with steamed asparagus and a large green salad with tomatoes.

Ingredients:

12 ounces thick fish fillet, such as cod or halibut, cut in half
1 small potato, about 5 ounces
Salt and black pepper to taste
1/4 teaspoon dried rosemary leaves, crushed
1 tablespoon extra-virgin olive oil

Instructions:

1. Rinse the fish under cold running water and pat dry.
Sprinkle with salt and pepper to taste.

2.Peel the potato and grate on the large holes of a
grater. Squeeze excess water out of potato by pressing between sheets
of paper towel.

3. Season the potato with salt, pepper and rosemary and press it
around the fish.

4. Heat a nonstick frying pan over medium-high heat and add
olive oil. Gently slide the fish into the pan. Cook for 3 to 5 minutes.
Turn fish over, using two spatulas, and cook for 3 to 5 minutes more or
until potatoes are golden and fish is done.

Nutritional Information:

Per serving

307 calories
12 g total fat (2 g sat)
13 mg cholesterol
13 g carbohydrate
34 g protein
1 g fiber
150 mg sodium

Recipe makover: Follow the same instructions but substitute the potato with almond flour.

Using 1/2 cup almond flour instead of 1 small potato changes the recipe the following way:

Net Carbohydrates (total carb grams minus fiber grams) - 10 grams less

Protein - 4 grams more