⇘ Today Show ぀ The South Beach Diet Taste of Summer Cookbook ⦒ By Arthur Agatston ⧱

⇘ Today Show ぀ The South Beach Diet Taste of Summer Cookbook  ⦒ By Arthur Agatston ⧱ ⇘ Today Show ぀ The South Beach Diet Taste of Summer Cookbook ⦒ By Arthur Agatston ⧱ SUMMERTIME ON THE SOUTH BEACH DIETSummer is a great time to enjoy your South Beach Diet lifestyle With the abundance of fresh fruits and vegetables available at this time of year, it s so easy to eat healthy Whether you shop at a local farmers market or supermarket or enjoy the bounty of your own garden, the foods of summer naturally suit the South Beach Diet.Since we all like to relax during these warm months, preparing food should be laid back and fun The easy recipes in this book help you do just that, any night of the week, whether you re eating in or making food for a picnic, barbecue, camping trip, day at the beach, or ballgame Imagine packing a cooler with South Beach Diet Club Sandwiches page 51 , a side of Savoy Slaw with Sesame Dressing page 88 , and fresh Summer Fruit Cocktail for dessert page 212 Add some plastic utensils, a few napkins, and a bottle of water and you re good to go Burgers, hot dogs, fries, and creamy potato and egg salads are on everyone s list of summer favorites, including ours, so we ve updated them creating healthy versions that are tastier than ever Juicy Chimichurri Burgers page 148 are made with lean ground beef, and there are Asian Tuna Burgers page 116 and South of the Border Salmon Burgers page 117 , too We ve lightened up potato salad with a creamy yogurt dressing page 81 , and egg salad by using egg whites than yolks page 47 Hot dogs are dressed with a homemade tomato and pickle relish page 158 that s sugar free and much lower in sodium than supermarket versions For vegetarians, there are tasty Chicago style tofu dogs page 181 , charred on the grill and topped with hot peppers, ripe tomato slices, tangy mustard, and You ll make delicious grilled fries using fiber rich sweet potatoes page 86 , and refreshing Peach Raspberry Shakes page 230 that taste as rich as those made with ice cream And this is just the beginning Along with these best loved American summer foods, there are recipes inspired by the cuisines of warm climes around the globe You ll find Spanish White Gazpacho page 43 , made with protein and fiber rich almonds Caribbean style drinks pages 223 and 228 Middle Eastern grilled meatballs page 156 and Moroccan Couscous page 77 On hot days, you might make Summer s Bounty Greek Salad page 66 or enjoy a simple piece of spice rubbed chicken or fish with a side of Spanish Rice Salad with Pumpkin Seeds page 89 For cooler days and nights, try Quick Chicken Tagine page 134 or Southern Style Shrimp Boil page 96.No matter which recipe you choose, you ll find we ve used healthy and easy cooking techniques, like grilling and quick sauteing, throughout the book You won t be toiling over a hot stove or heating up the kitchen for hours with the oven on high And with a little advance planning, you can maximize your time outdoors and with the family Spend some time on Sunday thinking through the meals you d like to make during the coming week Refer to the sample meal plans on pages 234 to 249, which combine recipes from the book with other quick to put together dishes for Phases 1 and 2 If you re making Grilled Chicken Fajitas page 143 , for instance, throw on some extra chicken to use in tomorrow s lunch of Curried Chicken Salad with Peanuts page 136 use it instead of the sauteed chicken the recipe calls for Or add a piece of salmon to the grill for a delicious next day supper of Grilled Salmon and Farro Salad page 105 By thinking ahead and doing some advance preparation, you can save valuable time to relax and enjoy summer fun.The Phases A Short CourseHere are the fundamentals of the South Beach Diet s three phases Phase 1 This is the shortest phase of the diet, lasting only 2 weeks Phase 1 is for people who have a substantial amount of weight to lose or who experience significant cravings for sugar and refined starches During this phase, you ll jump start your weight loss and stabilize your blood sugar levels to minimize cravings by eating a diet rich in healthy lean protein fish, chicken, and lean cuts of beef , vegetables, nuts, reduced fat cheeses, eggs, low fat dairy, and good unsaturated fats, such as extra virgin olive oil You ll enjoy three satisfying meals a day, plus at least two snacks, and you ll even be able to have some desserts What you won t be eating are starches bread, pasta, and rice or sugar including fruit and fruit juices While this may be hard at first, remember that in just 2 weeks you ll be adding many of these foods back into your life Exercise during all phases is important to your overall health and will improve your results.Phase 2 Those people who have 10 ds or less to lose, who don t have problems with cravings, or who simply want to improve their health can start the diet with Phase 2 If you re moving on to Phase 2 from Phase 1, you ll find that your weight will continue to drop steadily and your cravings will have subsided You ll gradually reintroduce many of the foods that were off limits on Phase 1, including good carbs such as whole grain breads, whole wheat pasta, and brown rice, as well as whole fruits and some root vegetables such as sweet potatoes You ll even be able to have a glass or two of red or white wine with meals if you like Continue on Phase 2 until you reach a weight that s healthy for you.Phase 3 This phase begins once you reach your healthy weight At this point, you ll fully understand how to make good food choices while maintaining your health and weight Since your South Beach Diet lifestyle will be second nature and you ll be able to monitor your body s response to particular foods with ease, you ll find yourself naturally making the right choices Remember, once you reach Phase 3, no food is off limits You can even enjoy a few bites of a decadent dessert on occasion.How to Use This BookWhether you re on Phase 1 or Phase 2 or have made the South Beach Diet your lifestyle, this book will provide you with plenty of great recipes to cook all summer long By utilizing the seemingly inexhaustible variety of fresh foods available, you ll have no trouble creating healthy meals whatever the occasion But first, let s take a look at how this book is organized.We ve divided the book into nine chapters from energizing breakfasts to cooling drinks , each filled with fresh, light recipes that take advantage of summer s most exciting flavors To start the day, you ll find pancakes and French toast loaded with berries and other summer fruits, as well as some surprising egg dishes and You ll then move on to cooling soups and healthy sandwiches, bountiful salads and side dishes, and satisfying main courses for fish and poultry lovers, meat eaters, and vegetarians alike And naturally, we ve got delicious desserts and refreshing drinks for all phases of the diet Keep in mind that if your garden or farmers market is overflowing with juicy tomatoes or bright zucchini and yellow squash, or if the kids are clamoring for chicken or pasta, you can simply turn to the index page 266 to find recipes organized by main ingredient and, of course, by phase.Whatever phase of the diet you re on, you ll have a multitude of satisfying dishes to choose from During Phase 1, for example, you might start your day with Summer Squash Scramble with Fresh Tomato page 17 , then enjoy some reduced fat cheese and celery sticks for a midmorning snack For lunch, try a bowl of Garden White Bean Soup page 46 paired with some turkey breast slices and a green salad In the afternoon, snack on hummus and bell pepper slices Then, for dinner, choose Grilled Tuna with Provencal Anchovy Sauce page 108 and a side of Grilled Asparagus with Lemon Aioli page 76 Keep in mind that on Phase 1 you can always enjoy Phase 2 burgers and sandwiches the seasonings and sauces are so tasty, you ll have no trouble skipping the bun and savoring the filling on its own Of course, all healthy eaters can enjoy Phase 1 recipes.With each recipe, we ve also provided prep and cook times When you re making several dishes for a meal, you can often prepare one while another is cooking This will help reduce your time in the kitchen For example, while you re marinating the lamb cubes for Spicy Lamb Kebabs with Cucumber Mint Yogurt page 169 , you can prepare a side dish of Grilled Fennel with Mixed Olives page 83 or toss together a simple salad Remember, you can grill meats and fish for sandwiches a day or two ahead, mix drinks and make slaws in advance, and get a head start on baked goods, frozen desserts, and fruit salads.Since many of the recipes are adaptable, you can alter them to fit what s freshest at the market If the tuna looks fresher than the salmon, for example, try swapping one for the other If the peaches look better than the nectarines, use them instead And as summer wanes, you can often substitute fall and winter produce so that you can enjoy many of the recipes year round We ve also provided a guide for preserving fresh summer fruits and vegetables for use in cooler months see Extending the South Beach Summer, page 10.Summer Food SafetyFood safety should always be at the top of your mind, especially when outside temperatures soar You can avoid many common food related health problems by taking the following precautions Wash your hands thoroughly with hot soapy water before, during, and after handling food Soak fruits, vegetables, and greens for 2 minutes, then rinse well under running water to remove dirt and other contaminants Thaw frozen meats in the microwave or the refrigerator, not at room temperature When storing raw meats in the refrigerator, keep them well sealed and on the bottom shelf to prevent juices from dripping onto other foods Keep cutting boards used for raw meat separate from those used for fruits and vegetables or cooked meats to avoid cross contamination, and wash them thoroughly after each use Pack food for travel, picnics, and barbecues in well insulated coolers or insulated bags with plenty of ice Instead of transporting coolers in the trunk, place them in the backseat of your air conditioned car When grilling or picnicking, choose a shaded spot for outdoor buffet foods and coolers and avoid letting prepared foods sit out for than 1 hour in hot weather See Great Grilling on the South Beach Diet page 9 for safety tips.Healthy Eating All Summer LongThe recipes in this book have a few key things in common They are diverse and delicious, for starters And they re composed of slowly digested, nutrient dense, fiber rich foods like whole fruits, vegetables, and whole grains, as well as good fats, lean protein, and low fat dairy These types of foods help keep your blood sugar stable, and they promote satiety the feeling of fullness that signals you are no longer hungry This is important because eating foods that leave you feeling satisfied can help lead to weight loss success.Eating the right foods can also improve your health in numerous other ways Let s start with fruits and vegetables You may have heard of something called the ORAC Oxygen Radical Absorbance Capacity scale, which measures the total antioxidant potency of foods Antioxidants are what protect you from free radicals, naturally occurring molecules that can damage cells and eventually cause disease if left unchecked Summer fruits that rank high on the ORAC scale include blueberries, blackberries, raspberries, strawberries, plums, red grapes, and cherries You ll enjoy them in such recipes as Grilled Pork and Plum Salad with Almond Gremolata page 167 and Strawberry Blueberry Crunch page 209 In the vegetable category, the season s antioxidant all stars include kale, garlic, spinach, yellow squash, broccoli, red bell peppers, and eggplant Try these in Curried Summer Squash Soup page 36 , Southern Style Greens page 85 , and other great recipes.Like fruits and vegetables, whole grains and legumes also contain antioxidant rich phytochemicals as well as good amounts of fiber In this book, we use a wide variety of beans and grains, including farro and wheat berries, which may be new to you We also use nuts and seeds in moderation because they provide high quality plant protein and also good monounsaturated and polyunsaturated fats Some, like pistachios, almonds, sunflower seeds, pine nuts, and flaxseeds, are particularly high in plant sterols, which along with other monounsaturated fats like olive oil and canola oil can help reduce bad LDL cholesterol And, of course, the book is full of recipes for omega 3 rich fish and shellfish and lean poultry and meat dishes Vegetarians will also be pleased to find a good selection of recipes featuring tempeh, tofu, beans, and whole grains.Making the Most of Summer s HerbsFantastic flavor enhancers for healthy summer dishes, herbs can be used in everything from soups and salads to sauces and even desserts The tips below, on pages 11 and 12, and in the glossary, on pages 256 and 257, will guide you.Substitute dried herbs for fresh, and vice versa.Substitutions can be made in many of the recipes in this book using a simple 3 fresh herb to 1 dried herb ratio For example, if a recipe calls for 1 tablespoon 3 teaspoons fresh rosemary, use 1 teaspoon dried.Purchase wisely.When purchasing fresh herbs, look for bright leaves with few blemishes and a vibrant fresh scent.Store fresh herbs to last.Wrap fresh herbs loosely in barely dampened paper towels, place in a resealable plastic bag with the air pressed out leaving a small opening , and keep in the refrigerator produce drawer for 3 to 5 days You can also store fresh herbs like basil, parsley, and cilantro bouquet style Place stems in a glass with a few inches of cool water Keep bouquets on a countertop in a cool area, away from sunlight and heat.Grow your own.Always have fresh herbs at your fingertips and reduce grocery bills by growing them in your garden or on a balcony, windowsill, or counter Buy potted herbs at your local farmers market or nursery, where you can also get specific growing tips.Make fresh herb vinegars.Clean fresh herbs and pat them dry Place in a small plastic or glass container Cover the herbs with cider vinegar, red or white wine vinegar, or rice wine vinegar Seal and refrigerate for 2 weeks strain and discard the herbs Use herb vinegars in salads and marinades If the herb flavor is too strong, add vinegar to dilute.Brew fresh herb teas.Simmer 8 to 10 tablespoons or to taste of a fresh herb such as peppermint, chamomile, lemon balm, or lemongrass in 4 cups water for 15 minutes Strain and refrigerate for iced tea or serve hot You can enhance herb teas by adding citrus peel or fennel seeds to the simmering water.What better way to enjoy the relaxed, healthy South Beach Diet lifestyle than with a cookbook that celebrates the best foods of summer from garden and market The 150 all new quick and healthy recipes in The South Beach Diet Taste of Summer Cookbook from Arthur Agatston, M.D capture the casual, sunny essence of Florida s popular South Beach and other warm climates around the world Whatever phase of the diet you re on, you ll find ideas for breezy breakfasts crisp salads and light summer sandwiches innovative grilling ideas for meats, poultry, fish, and shellfish tempting vegetarian entrees refreshing desserts and cooling summer drinks Imagine sitting at an outdoor table with family and friends enjoying Heirloom Tomato Gazpacho, Grilled Shrimp Caesar, South Beach Diet Tiramisu, and Iced Pom Mojito Spritzersjust a few of the refreshing recipes to be found in this book But this is than just a summer cookbook Tips throughout remind readers that grilling is a year round pastime and that many of the recipes can be easily adapted to what s freshest in the season You ll also get Sample Meal Plans for Phases 1 and 2, a glossary of key ingredients used in the book, and dozens of ideas for maximizing the bounty of the garden The 60 beautiful full page color photographs show just how appealing summertime recipes can be. 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    • The South Beach Diet Taste of Summer Cookbook
    • 1.2
    • 32
    • Format Kindle
    • 1594864454
    • Arthur Agatston
    • Anglais
    • 13 February 2017

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