hey there..
i have a few receipes i got from my south beach mailing list at yahoo
You can make your own yogurt smoothie at home, place
it in a bottle and go.
1 cup fat free plain yogurt
1/2 cup skim milk
2 Tbs. Splenda or favorite sweetener to taste
1 tsp. vanilla
ice cubes
Blend all together, taste, add more sweetener if need
it, or add some peanut butter for a nutty taste.
SF flavored syrup or SF jello would also make this different flavors!
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Oatmeal Squares - Phase 2
*Revised from Betty Crocker's Cookbook*
Makes 16 squares
1/2 cup Splenda
1/2 cup sugar-free maple syrup
1 cup margarine or butter
2 cups whole wheat flour
1/2 tsp salt
1/2 tsp baking soda
1/2 tsp cinnamon
1 tsp nutmeg
1 tsp vanilla
1 1/2 cups old fashion oatmeal
Preheat oven to 400 F.
Mix sweeteners with margarine.
Add remaining ingredients.
Spray an 8x8" baking dish with cooking spray.
Press half of the mixture in the baking dish.
Spread with filling.
Top with remainig crumbly mixture, pressing lightly.
Bake until light brown, 25 to 30 minutes.
Cut into bars 2x1 1/2", while still warm.
Serves 3 dozen
Filling:
1/3 cup no sugar added apple sauce.
Add 1 Tbs Splenda to apple sauce.
Or use sugar-free fruit preserve.
Note: You might add some chocolate chips and Splenda on top before
baking,
or add some peanut butter while still warm for a topping.
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Bacon Cheeseburger Quiche - Phase 1
This is one of our favorite recipes! (I found it at lowcarbluxury.com
and modified it for SB)
1 lb. very lean hamburger (I use ground turkey)
1 small chopped onion
4 slices crisp-cooked bacon, chopped in bits (I use turkey bacon)
3 eggs
1/2 cup light mayonnaise
1/2 cup fat free half-n-half
8 oz. low-fat shredded Cheddar or Swiss cheese
garlic powder to taste (optional)
pepper
Brown hamburger in skillet with onion. Remove and mix in bowl with
bacon pieces, breaking up any larger clumps with a fork or pastry
mixer until you have a fine mix. Drain well of any excess grease and
press into the bottom of a deep-dish pie pan. Set aside.
Preheat oven to 350°F.
Combine remaining ingredients in mixer bowl and whip well.
Pour mixture over beef "crust" and bake 40-45 minutes until top is
browned and "set". Cool 15-20 minutes before slicing. This can be
packaged in Ziplocs or plastic containers for meals quickly microwave
over the next 3-5 days. (Does not freeze well, though.)
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Cinnamon Pecan Coffee Cake
1 can great northern beans (drained & rinsed)
2 eggs (or equivalent Egg Beaters)
1/2 tsp. baking powder
1/2 cup Splenda granular
3 1/2 Tbsp. canola oil
1 tsp. Vanilla
1 tsp. ground cinnamon
15 pecan halves crushed
Preheat oven to 350. Spray an 8X8 baking dish with canola oil. (I do this in
front of my open dishwasher so any overspray gets cleaned up the next time I
run the dishwasher.) Combine all ingredients except beans and pecans in a
blender and blend until combined. Add beans and blend again. Pour into
prepared pan and top with nuts. Bake for 35 minutes or until toothpick
inserted in center comes out clean.