two parfaits
5/2 fasting diet

100-calorie fruit parfait

9/20/2013 meps 0

When you are eating carefully, as on the 5/2 diet, it’s best to eat food that nourishes your spirit as well as your body. This beautiful fruit parfait serves 2 healthy eaters, giving them each […]

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Salads

A couple of gourmet salads

3/2/2007 meps 0

Green leaf, pear, and goat cheese salad 1/3 C chopped walnuts, toasted 1 head green leaf lettuce, torn into bite-sized pieces 1/2 ripe pear, cored and sliced 3 oz crumbled goat cheese Toss ingredients with […]

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Cakes

Almond Flour Cake, Gluten Free

1/4/2013 meps 0

Here’s an amazing original cake recipe from Philip Wilson. He serves it with King’s Cupboard Three Chilies Chocolate Sauce, a decadent treat we introduced him to. 1-1/2 lbs Sliced Almonds 4 C hot water 3 […]

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Meps original

Andalusian olive soup

10/30/2006 meps 0

A caveat: This is not an authentic Andalusian recipe. But it needed a catchy name. And when I served it to my friend, John, he said it reminds him of the food he ate in […]

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Cakes

Applesauce Cake

1/16/2006 meps 0

An eggless cake without milk — if you use vegetable shortening, this would be completely vegan. For other eggless cakes, try searching for the word “eggless” in the search bar. 1/2 C butter or shortening […]

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Baked

Arepas (cornflour patties)

12/8/2013 meps 0

These are native to Colombia and Venezuela. 2 C yellow masa (corn) flour 1 t salt 3 C boiling water 3 T peanut or vegetable oil Preheat the oven to 400 F. In a large […]

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Brazilian

Avocado Cream

7/22/2012 meps 0

3 ripe avocados 1/2 C + 2 T sugar Juice of 1 lime 6 T milk Pinch salt 3 T port wine Peel and chop the avocados. Place in a small bowl and sprinkle with […]

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Meat

Baked lemon-cinnamon chicken

8/21/2007 meps 0

8 large chicken thighs (bone-in, skin on) Salt and pepper 1 t cinnamon 1 t cumin powder 1 t Hungarian paprika 1/4 C fresh lemon juice (this is about 2 large lemons) Grated rind of […]

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Seafood

Balsamic glazed salmon fillets

3/2/2007 meps 0

4 6-oz salmon fillets 1 C balsamic vinegar 2 t olive oil 1 t lemon juice Salt and pepper Place the salmon in an ovenproof baking dish and sprinkle with salt and pepper. Bake for […]

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South Beach

Barley and Mushrooms

12/5/2006 meps 0

1/2 oz dried porcini mushrooms 1 C hot water 3 T olive oil 4 cloves garlic, minced 6 oz portobello mushroom caps, chopped 1 bunch scallions, diced 2 13-oz cans vegetable broth 1 C pearl […]

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Breakfast

Basque Piperade

12/25/2006 meps 0

Basque piperade is a delicious egg dish, a specialty of the region of France that borders Spain. Because of the proximity of the two countries, many recipes of the region show a Spanish influence. 1/2 […]

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Salads

Bermuda Salad

10/10/2006 meps 0

We served this at our wedding in 1991. This version serves 6. 1-1/2 lbs green beans 1-1/2 C thinly-sliced red onions 2 C grated Colby cheese Marinade: 3/4 C olive oil 3/4 C wine vinegar […]

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Pressure cooker

Black and white bean soup

11/29/2006 meps 0

If you have two pressure cookers, as I do, this recipe is a snap. But you can also use two pots and simmer it a lot longer, or make it in one pressure cooker, serially. […]

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Brazilian

Bolinho de Estudante

7/22/2012 meps 0

Another version of gluten-free Brazilian “doughnuts.” 1-1/2 C tapioca flour 1/3 C sugar 2/3 C grated coconut 1 C milk Pinch salt 1/2 to 1 C water Oil for deep-frying Cinnamon Powdered sugar n a […]

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Indian

Bombay-Style Chicken

12/5/2006 meps 0

1 C yogurt 1 t curry powder 1 t cardamom 1 t paprika 1 t dried cilantro 1-1/2 lbs chicken breast Salt and pepper Stir together the yogurt, curry powder, cardamom, paprika, and cilantro. Place […]

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Breakfast

Breakfast cookies

3/26/2013 meps 0

Gluten-free, dairy-free, sugar-free, egg-free…I don’t know how they’ll stick together, but I hear these are fabulous. 1-1/2 C rolled oats 3 ripe bananas 1 C unsweetened applesauce 1/2 C raisins 1/3 C nuts (mixture of […]

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Dips

Caponata

11/7/2006 meps 0

1 large eggplant 2 T olive oil 3 cloves garlic, minced 1 medium onion, diced 1/2-1 t salt 3 T tomato paste 1/4 C red wine vinegar (you can also use a mixture of cider […]

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Dairy-free

Carmelized Onion Veggie Burgers

7/4/2013 meps 0

Makes 4 burgers. 1 large onion, chopped coarsely 5 oz sliced mushrooms 2 T garlic, minced Salt and pepper 2 T maple syrup 2 T balsamic vinegar 1 C rice flour 2 T cornstarch 1/4 […]

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Sauces

Chermoula

3/2/2007 meps 0

1 bunch cilantro or parsley, or a mixture of the two 4 cloves garlic 2 t cumin 1/4 t red pepper flakes 1/4 C olive oil 1/4 C lemon juice In a food processor, chop […]

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Cookies & Candies

Chewy flourless chocolate cookies

9/23/2010 meps 0

1-3/4 C powdered sugar 1/2 C cocoa powder 2 t cornstarch 1/4 t salt 2 egg whites 1 C coarsely chopped, toasted walnuts, pecans, peanuts, or sunflower seeds (I think this recipe would also be […]

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Baked

Chewy Granola Bars

4/27/2010 meps 0

2/3 C brown rice syrup 1/2 C peanut butter 1-1/2 T butter 1-1/2 T oil 1-1/2 C rolled oats 1/4 C oat bran (can substitute ground nuts or wheat germ) 1/4 C flax or sesame […]

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Meat

Chicken Capri

12/5/2006 meps 0

1 C lowfat ricotta cheese 1/2 t oregano 1/4 t salt 1/4 t pepper 4 boneless chicken breast halves 1/2 t garlic powder 2 T olive oil 1 C crushed tomatoes 4 slices mozzarella cheese […]

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Meat

Chicken Mole

12/5/2006 meps 0

This originally came from a South Beach cookbook, and it’s hard to believe it’s diet food. We’ve substituted pork chops for the chicken occasionally, and I documented the vegetarian version with a much better name: […]

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Salads

Chicken tahini salad

3/2/2007 meps 0

Dressing: Whisk together 6 oz plain yogurt 1/4 C tahini 3 T lemon juice Dash salt and pepper Salad: 4 oz snow peas, cut in half 3/4 lb green or napa cabbage, finely shredded 1-1/2 […]

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Cookies & Candies

Chickpea Flour Goodies

8/6/2009 meps 0

3/4 C buter 2 C chickpea flour 2 T coconut 2 T chopped walnuts 1/4 t nutmeg 3/4 C brown sugar, packed Melt the butter in a heavy saucepan over medium heat. Add the chickpea […]

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Favorites

Chillaquillas

8/23/2004 meps 2

I fixed this for our friend Wally of Gypsy Wind last night. I referred to it as “Mexican Lasagna.” After his first couple of bites, Wally asked, “What is Mexican Lasagna?” Barry replied, “Chillaquillas.” Wally […]

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Desserts

Chocomint Chex Snacks

4/28/2013 meps 0

I saw something like this on the internet and realized that this was the answer to Girl Scout Thin Mint cookies for gluten-free eaters. Here’s how I made my first batch. It’s not very sweet; […]

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Dairy-free

Coconut-Chia Pudding With a Kick

12/5/2013 meps 0

Chia seeds are my new favorite ingredient these days. This recipe is as easy as instant pudding, but it’s made from unprocessed ingredients — a win, win, win. 14-oz can coconut cream, well-shaken 1/4 C […]

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Asian

Coconut-Tamarind Chicken

11/21/2006 meps 0

This is based on a recipe from Bali for chicken braised in coconut milk. 1 T olive oil 4 chicken breasts, cut into strips 1 onion, chopped 4 cloves garlic, minced 1 t grated fresh […]

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Asian

Cold Sesame Noodles

9/27/2013 meps 0

Reminiscent of a dish I fell in love with 25 years ago. It was called “dan dan mein,” but when I later tried to order it in another Chinese restaurant, they told me that simply […]

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Gluten-free

Cornmeal pizza with pink beans

5/3/2010 meps 0

1 C yellow cornmeal 1-1/3 C cold water 1/4 C plus 2 T grated parmesan 1 T olive oil 1 medium yellow onion, sliced thinly 3 cloves of garlic, minced 1 green pepper, seeded and […]

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Desserts

Creamy almond-rice pudding

8/6/2009 meps 0

1/2 C blanched almonds 1/3 C basmati rice 1 C boiling water 4 C half and half 2/3 C sugar Dash of rosewater 1/4 toasted sliced almonds 1/2 C blueberries or dried cherries Stir the […]

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Meat

Creamy Chicken Paprikash

12/5/2006 meps 0

This is like a chicken version of beef stroganoff. 8 oz whole wheat linguine 4 boneless chicken breasts, cut into bite-sized pieces 1/2 t salt 1/4 t pepper 2 t oil 1 large onion, chopped […]

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Meps original

Crunchy Cottage Cheese Veggie Salad

12/6/2005 meps 0

Too often, cottage cheese is served plain, a bland, boring food. But I fell in love with the stuff after I discovered Mollie Katzen’s “March Hare,” in her Moosewood Cookbook. Here, it’s full of crunch […]

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Seafood

Easy Shrimp Creole

12/5/2006 meps 0

2 strips low-fat bacon or Canadian bacon 1 onion, diced 1/2 green bell pepper, seeded and diced 1 stalk celery, chopped 1 clove garlic, minced 14-oz can diced tomatoes 1 bay leaf 1/2 t pepper […]

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Cakes

Eggless Chocolate Cake

1/16/2006 meps 0

An eggless cake recipe. For alternatives to this, search for “eggless” in the search bar or see Eggless Fudge Cake. 1 C sugar 1-2/3 C sifted flour 1/2 C cocoa 1 t baking soda 1/2 […]

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Cakes

Eggless Fudge Cake

1/16/2006 meps 1

An eggless cake recipe with cheap ingredients. 2 C light brown sugar 3 heaping T shortening 1-1/2 C sour milk 1-1/2 t baking soda 4 heaping T cocoa 3 C flour Cream shortening and sugar. […]

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Cakes

Eggless Gingerbread

1/16/2006 meps 0

An eggless cake recipe for ginger-lovers. 1/2 C melted shortening 1/2 C sugar 1/2 C molasses 2 C flour 1/2 t salt 1 t baking soda 1 t ginger 1 t cinnamon 1/4 t cloves […]

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Cakes

Eggless Pineapple Upside-Down Cake

1/16/2006 meps 0

An eggless cake recipe. For alternative eggless cakes, you can view the entire restricted diets/egg-free baking category. 1 C brown sugar, firmly packed 2-3 T butter Large can sliced pineapple, drained Pecan or maraschino cherry […]

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Appetizers

Falafel

7/4/2013 meps 0

1-3/4 C dried chickpeas 2 cloves garlic 1 small onion, quartered 1 t ground coriander 1 T ground cumin Dash cayenne 1 C chopped fresh parsley 1 t salt 1/2 t pepper 1/2 t baking […]

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Cakes

Fig and Almond Cake

8/2/2011 meps 0

An excellent desert for gluten-free friends, or people who are unable to eat sugar, eggs, or dairy. 1/2 lb dried black mission figs 1/4 C almonds 2 t lemon zest Prepare the figs by removing […]

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Seafood

Fish Stew for Two

7/14/2004 meps 0

This would be good with shrimp or scallops, too 2 T olive oil 1 small green pepper, diced 1 small onion, diced 1 large clove garlic, minced 14-oz stewed tomatoes 1 T tomato paste 1-1/2 […]

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Cakes

Flourless Chocolate Torte

9/21/2010 meps 0

I’m not gluten-intolerant, but some of my favorite people are. That’s why I served this awesome, simple chocolate torte at a birthday gathering. It was delicious and decadent — no compromises or weird ingredient substitutions […]

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Ethnic

Gazpacho

7/14/2004 meps 0

From Jeannie (formerly) Schulte. This is kind of like a liquid salad. I find it hard to stop eating it. (serves 5) 1 large cucumber 1 large red pepper 1 large tomato 1/2 small red […]

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5/2 fasting diet

Gluten-free apple tarts

9/25/2013 meps 0

Crust 1/2 C almond meal 1/2 t cinnamon 1/2 C brown rice flour 2 T agave syrup 2 T applesauce 1/4 C ice-cold water Preheat oven to 375 F and spray a 12-cup muffin pan […]

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Cookies & Candies

Gluten-free coconut-chocolate macaroons

3/14/2011 meps 0

I haven’t tried this recipe yet, but it sounds delicious. 6 T sweet rice flour 1/4 t salt 4 egg whites 1 t almond or vanilla extract 14-oz package shredded coconut 1/3 C chocolate chips […]

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Bread machine

Gluten-free yeast bread

6/21/2012 meps 0

2-1/2 t yeast 1-1/2 C warm milk (cow, rice, soy) 3 C Bob’s Red Mill gluten-free all-purpose baking flour 2 T sugar 1 T potato flour 1 T xanthan gum 3/4 t lecithin granules 3 […]

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Desserts

Grasshopper ricotta cheese dessert

9/17/2007 meps 0

A South Beach-friendly recipe. 1 C nonfat ricotta 3 T cocoa powder 1/2 t peppermint extract Artificial sweetener to taste Combine all ingredients. Makes two servings.

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Salads

Greek salad

7/14/2004 meps 0

3-4 tomatoes 2 med cukes 1 head lettuce, finely cut 1 onion, thinly sliced 7 oz feta 1 green pepper, sliced thinly 2-3 T vinegar, 3-4 T olive oil, 5 oz black olives, 2 T […]

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Meps original

Greek tuna over zucchini strip “pasta”

11/12/2006 meps 0

This came about because I needed a South Beach-acceptable substitute for pasta, which I was craving. In this recipe, the zucchini takes the place of pasta. The only problem is that unlike pasta, the zucchini […]

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Cookies & Candies

Healthy banana chocolate-chip cookies

8/28/2009 meps 0

I was looking for a “healthy” cookie recipe to make for my brother-in-law, ultra-marathoner Ed. My fear was that taking a regular cookie recipe and replacing all the decadent ingredients (eggs, butter, sugar) would result […]

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Cookies & Candies

Heloise’s Fudge

7/20/2004 meps 0

4-1/2 C sugar 1 12-oz can evaporated milk 3 6-oz packages chocolate chips 1 10-oz package miniature marshmallows 1/2 C butter 1 t vanilla 2 C chopped nuts Mix the sugar and milk in a […]

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Breakfast

How to cook amaranth

2/21/2007 meps 0

Barry shuffled out to the kitchen in his bathrobe and peered into the just-opened pressure cooker. “What’s that?” he asked. “It’s amaranth,” I replied, stirring a little salt into the light brown porridge. “I thought […]

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Cookies & Candies

Indian Coconut Fudge

8/6/2009 meps 0

1/2 C honey 1/2 C peanut butter 1/2 C finely chopped dates 2/3 C powdered milk (not reconstituted) 1/2 T rose water or orange extract 1-1/2 C coconut Combine honey, peanut butter, dates, and powdered […]

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Desserts

Indian Pudding

7/14/2004 meps 0

I got this recipe from the waitress at Chequers restaurant, outside Burlington, Vermont. I can’t believe how simple it is. Original version — restaurant quantity! Scald 1-1/2 gallons of milk with 8 T butter. Then […]

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Appetizers

Kale Snacks

3/30/2006 meps 0

I have made a triple batch of this, and still had it disappear in 10 minutes. It’s a little labor-intensive, but it serves as a wonderful alternative when you’re craving potato chips. 1 large bunch […]

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Asian

Kelaguen manok (Guam chicken lemon salad)

7/14/2004 meps 0

This is arguably the best recipe on this whole website, and possibly the simplest! 1 whole chicken, cooked, cooled, and deboned* 1/2 C finely chopped red onion 4-6 lemons, juiced 1/2 t dried red pepper […]

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Appetizers

Korean-style greens

3/6/2011 meps 0

1 T cooking oil 1 lb spinach or other fresh greens (chard, radish greens, kale, or mustard greens all work), washed and dried with a towel (I like to chop the stems and include them, […]

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Restricted diets

Mashed Cauliflower

12/30/2004 meps 0

For a while, this was the most searched-for recipe on this site. I recently read a copy of the South Beach Diet, and I realized then that this is similar to Agatson’s “Surprise South Beach […]

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Cakes

Milkless Eggless Thrifty Cake

1/16/2006 meps 0

Here’s another recipe along the lines of War Cake, Poor Man’s Cake, and Poor Man’s Cake 2. I don’t think I’ve ever seen Angostura bitters used like this before. 1 C firmly packed dark brown […]

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5/2 fasting diet

Miso-Ginger Consomme

10/1/2013 meps 0

2-inch piece of fresh ginger 6 C water 1/2 C white miso 4 C sliced mushrooms Optional: Fresh spinach or other greens, diced tofu 2 sliced green onions 1/2-1 t tamari Finely grate the ginger […]

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Cookies & Candies

Mock Milk Fudge

7/28/2009 meps 0

1/2 C unsalted butter, softened 2/3 C powdered sugar 1-3/4 C milk powder 1 t milk or cream 1/2 t vanilla, orange, or almond extract Cream butter and sugar until fluffy. Using your hands, work […]

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Breakfast

No-Bake Energy Bars

10/6/2014 meps 0

1 C roasted almonds 1-1/4 C pitted dates (can substitute raisins for 1/2 C) 1 T dried coconut (unsweetened, if possible) 3/4 C water 1/4 C cocoa 2 T instant coffee powder 1 t chia […]

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Cookies & Candies

No-bake oatmeal cookies

8/12/2008 meps 1

 You can read about what happened when I tried this recipe in the article, “What’s a cross between fudge and cookie?” This came from Practical Sailor’s Mailport, Sept. 2007. They printed the recipe as proof […]

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Cakes

One Pan Mud Cake

3/16/2014 meps 0

1-1/2 C flour 3 T cocoa 1 t baking soda 1 C sugar 1/2 t salt Dump all these ingredients into an 8-inch square or 9-inch round pan, and mix them up. Pour in the […]

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Cookies & Candies

One-of-each peanut butter cookies

1/16/2010 meps 0

I ate some of these crispy, gluten-free cookies at a party last week, and Carol said she got the recipe from Pam. Then Pam said she got it from someone else, who got it from […]

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Meat

Oven-Fried Chicken with Almonds

12/5/2006 meps 0

1 C whole wheat bread crumbs 1/4 C grated Parmesan cheese 1/4 C finely chopped almonds 2 T chopped parsley 1 clove garlic, crushed 1 t salt 1/4 t thyme Pinch of black pepper 1/4 […]

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Cakes

Pain aux pruneaux

8/5/2010 meps 0

1 C pitted prunes 1/2 C cognac 1 T honey 2 eggs 1-1/4 C buckwheat flour 1/2 t salt 1/4 t black pepper 1 C milk With scissors, snip the prunes into small pieces. Soak […]

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Salads

Palm heart and parmesan salad

8/8/2006 meps 0

Serves 4 14-oz can palm hearts, drained 2 medium tomatoes, seeded and diced 3 cloves garlic, pressed (or grated using a Microplane grater) 2 green onions, diced finely 2 T olive oil 2T fresh basil, […]

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Middle Eastern

Peanut Salad from Sudan

5/6/2006 meps 0

2 C unsalted peanuts, ground as fine as cornmeal 1/4 C water 2 diced tomatoes 1 onion, diced 1/4 C olive oil Pinch cayenne Juice of 1 lemon Salt Add the water to the ground […]

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Cookies & Candies

Pistachio Fudge

8/6/2009 meps 0

1/2 C sugar 1 C water 3 T butter, separated 1/4 t ground cardamom 1/2 C ground pistachios 1-2/3 C powdered milk (not reconstituted — just the powder) Splash of rose water Boil water and […]

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Cakes

Plantation Cake With Lemon Sauce

1/16/2006 meps 0

An eggless cake recipe. For more eggless cake recipes, use the search feature and enter “eggless.” 1 C butter, room temperature 3/4 C light brown sugar (not packed) 1/4 t salt 2-1/2 C flour 2/3 […]

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Cakes

Poor Man’s Cake 2

1/16/2006 meps 0

An eggless cake — spice cake with raisins. See also Poor Man’s Cake and War Cake. Pour 2 C boiling water over 1 lb raisins. Boil slowly for 10 minutes. Then add: 1/2 C shortening […]

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Cakes

Poor Man’s Cake

1/16/2006 meps 2

An eggless cake recipe with raisins. Although, since it’s baked in a loaf pan, it’s more like a dessert bread. See also War Cake. 4 C brown sugar, firmly packed 1-lb box raisins 4 t […]

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Salad dressings

Poppy Seed Dressing (no sugar)

11/29/2006 meps 0

1/2 C plain yogurt 2 T orange juice 2 t poppy seeds, toasted in a dry skillet for a couple of minutes 1/2 t cider vinegar Dash of black pepper Whisk all ingredients together in […]

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Meat

Pork in Mole Sauce

11/21/2006 meps 0

2 lbs pork chops, cut into cubes or strips Salt and pepper 1 T olive oil 1 onion, chopped 1 green pepper, seeded and chopped 4 cloves garlic, minced 2 T chili powder 1/2 t […]

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Dairy-free

Potato Enchiladas with Tomato-Chile Sauce

5/16/2012 meps 0

This comes from a Bon Appetit recipe. It’s especially intriguing because it has no meat and no dairy, something that is often found in enchiladas. Enchiladas 1-1/2 lb potatoes, peeled and cut into 2-inch pieces […]

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Cakes

Pressure Cooker Sponge Cake

3/16/2014 meps 0

In a medium saucepan, combine the following: 1/2 C sugar 1 t honey 1/2 C butter 1/2 t vanilla 2/3 C water Heat over low until butter is melted and sugar and honey are dissolved. […]

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Appetizers

Pupusas

7/24/2009 meps 0

1/2 C cooked white beans 1/2 C lukewarm water 1 T corn oil 1 t salt 1-1/4 C masa harina In a food processor, puree the beans, water, and oil. Add the salt, then slowly […]

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5/2 fasting diet

Rainbow Vegetable-Turkey Stir Fry

10/1/2013 meps 0

Makes 2 250-calorie servings. If you’re not on a diet, serve it over rice. Normally, I wouldn’t bother documenting a stir-fry recipe. I just chop up whatever’s on hand, throw it into the pan, and […]

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Cakes

Red-white-and-blue rhubarb cake

7/24/2012 meps 0

This is a beautiful summertime treat, and kids love it! 5 C sliced rhubarb (if it’s not very red, you can mix it with a few drops of red food coloring) 1 3-oz package strawberry […]

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Cookies & Candies

Rice Krispies Treats

7/14/2004 meps 0

What better way to take care of your gluten-free friends than a batch of Rice Krispies treats? I recently discovered a new, beautiful way to serve these. Instead of a 9×13 pan, press them into […]

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Dips

Roasted Pepper Cream

11/29/2006 meps 0

My favorite thing to do with roasted red peppers is my friend Will’s Romesco Sauce. But that one is just too rich for everyday use, so I was glad to find this simple roasted pepper […]

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5/2 fasting diet

Salmon Buttermilk Chowder

11/17/2013 meps 0

2 t butter 1 small onion, diced 5-oz package of salmon 2-3 t dill 2 C chicken stock 1-2 C buttermilk (I used 4 T powdered buttermilk and 1-1/2 C water) 1 t arrowroot powder […]

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Brazilian

Saudades

7/22/2012 meps 0

I haven’t tried to make these, but if I ever come across sago flour, I will. They are Brazilian cookies of Portuguese origin, said to have a texture between a macaroon and a meringue. You […]

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Breakfast

Scrambled eggs with tomatillos

3/2/2007 meps 0

This is based on the “Spicy Tomatillo Scramble” from the South Beach Diet Quick and Easy Cookbook. 3 t oil 2 medium tomatilloes, paper husk removed and pulp diced 1 small onion, diced 4 eggs, […]

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Meat

Sesame Baked Chicken

12/5/2006 meps 0

1 egg, lightly beaten 2 T vegetable oil 1 t toasted sesame oil 1 T water 1 T soy sauce 1/2 t salt 1/4 t pepper 2 T oat bran 1/4 C sesame seeds 1-1/2 […]

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Cookies & Candies

Simplest Coconut Macaroons

1/19/2014 meps 0

3 egg whites 1/2 C sugar 1/4 t salt 14 oz package flaked coconut Preheat oven to 350. Whisk the egg whites together with the salt and sugar. Stir in the coconut. Drop by teaspoons […]

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Brazilian

Sonhos

7/22/2012 meps 0

These are kind of like gluten-free doughnuts. 1 C milk 1 T sugar 1/4 t salt 1 level C tapioca flour 4 egg yolks Oil for deep-frying 2 T powdered sugar 1 t cinnamon In […]

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Equivalents and substitutions

South Beach Substitutions

11/13/2006 meps 0

These are a few of the tricks I came up with when cooking South Beach-appropriate food. For a crispy coating on chicken, use ground nuts instead of breadcrumbs. See: Walnut-crusted chicken For recipes that call […]

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5/2 fasting diet

Spanish-inspired Tuna Stew

11/13/2013 meps 0

2 t cooking oil 3 t cooked bacon bits, divided 1/2 small onion, diced 1/2 green pepper, diced 1 can artichoke hearts, chopped coarsely (not marinated) 1 chicken bouillon cube 2 t smoked paprika 1 […]

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Meat

Stovetop Artichoke Chicken

12/5/2006 meps 0

4 T extra virgin olive oil 4 boneless chicken breast halves, pounded to 1/2-inch thickness 16-oz bag frozen small whole onions 13-oz can chicken broth 1 T balsamic vinegar Salt and pepper 10-oz package frozen […]

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Baked

Sweet rice muffins

7/24/2009 meps 0

4 eggs, separated 1/4 t salt 1-1/3 sticks unsalted butter, softened 3/4 C sugar 1-1/2 C rice flour 1/4 t vanilla Preheat oven to 350 F. Grease a muffin tin (12 muffins). Beat the egg […]

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Dips

Toasted pecan and white bean dip

2/2/2007 meps 1

I was out of ingredients to make hummus, but craving something similar. So I invented this and was amazed at the rich, complex flavor. 15-oz can white beans, drained and rinsed 1/2 C pecan halves […]

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Meps original

Tofu Cacciatore

11/29/2006 meps 0

This is based on a recipe in the South Beach Diet Cookbook, but as usual, I’ve made substantial modifications. Still, I wanted to keep the original clever name — cacciatore means “hunter-style,” but there’s no […]

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Salads

Tuna and snow pea salad

3/2/2007 meps 0

This is similar to the Fresh Tuna Salad with Simple Lemon Dijon found in the South Beach Diet Quick and Easy Cookbook, but I’ve substituted snow peas for the green peas. 2 T lemon juice […]

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Appetizers

Turkey Swedish meatballs

3/2/2007 meps 0

3/4 t salt 1/2 t allspice 1/4 t black pepper 1 lb ground turkey breast 1 T olive oil 3/4 C chicken broth 3 T sour cream (lowfat) 2 T chopped parsley Mix together the […]

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Appetizers

Vegan Cashew Cheddar Cheese

9/20/2007 meps 0

1/2 C + 2 T raw cashews 1/4 C nutritional yeast 1 t onion powder 1 t salt 1/2 t garlic powder Pinch white pepper 1-3/4 C plain, unsweetened soymilk 1 oz agar flakes 1/4 […]

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Restricted diets

Vegan Faux Cheese Sauces

9/20/2007 meps 0

1/2 C nutritional yeast 1/2 C unbleached white flour 1 t garlic salt 1 t onion powder 2 C water 1/4 C margarine or coconut oil In a saucepan, mix the dry ingredients and very, […]

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Restricted diets

Vegan Faux Ricotta with Tofu

9/20/2007 meps 0

A vegan filling for lasagna, ravioli, manicotti, or any Italian recipe calling for ricotta cheese. 1 lb firm tofu, pressed to remove most of the moisture (for tips on pressing tofu, see Provencal Tofu Scramble) […]

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Appetizers

Vegan Tofu Cheese Cubes

9/20/2007 meps 1

This is a good appetizer or snack, or use the cubes in Indian Saag Paneer. 12 oz firm tofu 2 t agar powder 1/4 C water 1 t sugar 2 T extra-light olive oil 1-1/2 […]

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Favorites

Walnut crusted chicken

9/7/2006 meps 0

This is a South Beach “Phase One” appropriate recipe that takes inspiration from Saudi Arabian Chicken with Walnuts. We were amazed at how juicy and tender the chicken pieces were. 1 C walnuts (either whole […]

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Cakes

War Cake

1/16/2006 meps 2

An eggless cake with raisins made popular during WWII. 2 C sugar 2 C hot water 2 T shortening 1-lb box raisins 1 t salt 1/2 t cinnamon 1/2 t cloves 3 C flour 1 […]

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Dairy-free

Yummiest Vegan Stuffing

1/3/2016 meps 0

1 loaf of whole wheat bread, cut or torn into 1-inch cubes (I use scissors for this) 2 green bell peppers, seeded and cut into chunks 1 red bell pepper, seeded and cut into chunks […]

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5/2 fasting diet

Zucchini-Kidney Soup with Tomatoes

2/21/2014 meps 0

This has a wonderful blend of flavors, and it’s only 600 calories for the entire pot. It’s a filling lunch or a perfect dinner for two people on a diet. 3 T bacon bits 1 […]