Daily Dish from the "official" SBD site

[ami]

Get the Facts on Healthy Fats

Fats have a bad rep when it comes to healthy eating. But not all fats are created equal. In fact, healthy fats and oils are an essential part of the South Beach Diet. Not only do fats provide fuel for many of your body’s basic functions, they also add flavor to food and keep you feeling satisfied. The key to staying healthy and shedding pounds is to choose the right fats in the right amounts.

Good fats are the unsaturated fatty acids, which are either monounsaturated or polyunsaturated. Monounsaturated fats can help lower “bad” LDL cholesterol and they have anti-inflammatory properties, which may help reduce the risk of heart disease. There are two types of polyunsaturated fats — omega-3s and omega-6s. Both of these are called essential fatty acids because the body cannot make them and they must be obtained through food sources or supplementation. Omega-3s have been shown in epidemiological and clinical trials to reduce the incidence of cardiovascular disease. And studies have shown that eating a diet rich in omega-3s can help lower the bad blood fats known as triglycerides. Omega-6s are considered good fats only when consumed in moderation and in proper proportion with omega-3s.

Here's the scoop on healthy fats you can enjoy:

Monounsaturated fats. You'll find these fats mainly in olive, peanut, avocado, and canola oils. Monounsaturated oils are the preferred choices on the South Beach Diet, especially canola and extra-virgin olive oil.


Omega-3 fats. These polyunsaturated fats are found in all seafood, but especially in fatty cold-water fish such as wild-caught salmon, sardines, mackerel, and herring. They are also found in some nuts, such as walnuts; in flaxseed and other seeds; and in extra-virgin olive oil. Be sure to limit your intake of seafood high in mercury and other contaminants, and consider taking a fish-oil supplement if you don't eat fish at least twice a week.


Omega-6 fats. These polyunsaturated fats are found in vegetable oils such as corn, safflower, and sesame oils and also in grains. A healthy diet should consist of roughly two to four times more omega-6 fatty acids than omega-3s, but our typical North American diet contains 11 to 30 times more omega-6s than omega-3s, largely because we eat a lot of omega-6-rich oils and a lot of grain-fed beef in this country. So be careful with your intake of omega-6s.

[ami]

The Truth About Bottled and Tap Water

Whether you're a dedicated bottled water drinker or someone who prefers drinking water straight from the tap, there are a few things you should know about the source of your H20. First of all, just because it's in a bottle does not necessarily mean that the water comes directly from a natural spring or well; it may actually originate from a public water source — that's right, some bottled waters are just tap water in disguise. There are also a number of different kinds of bottled waters. Here are six of the most common types.

6 Types of Bottled Water

Purified water is essentially tap water that has been purified through a distillation, deionization, or reverse-osmosis process. Purified water may also be referred to as demineralized water. Purified water is typically taken from metropolitan water sources, and then put through commercial filters to remove any chlorines, detritus, or other trace elements that should not be in the drinking water.
Well water comes from a well that penetrates through the water table. Well water that is bottled for public consumption is regulated by the Environmental Protection Agency (EPA); however, private drinking water wells are not subject to EPA standards.
Spring water is sourced from a natural spring where water flows directly from the earth’s surface.
Mineral water is natural water that comes from a well or spring. It contains dissolved minerals and other trace elements (at least 250 parts per million). While some people believe that mineral water has more health benefits than other types of bottled water, the FDA does not allow a producer to add additional minerals to the water or claim that it provides health benefits.
Sparkling water is spring or well water that contains dissolved carbon dioxide, which makes the water naturally carbonated. Producers can replace the carbon dioxide that was lost during processing but cannot add more carbonation to what was naturally in the water.
Artesian water is a type of well water that is derived from an aquifer — a water-bearing underground layer of rock or sand.

Bottled Versus Tap
In general, safety standards for bottled water and tap water are the same with a few exceptions. For example, because tap water may become contaminated with lead as it travels through pipes, the government limits the amount of lead in tap water to 15 parts per billion, whereas the limit is set below 5 parts per billion for bottled water. Another major difference is that tap water is often fluoridated, but most bottled waters do not contain fluoride or chlorine. On the other hand, recent studies have suggested that certain plastics used to bottled water may contain potentially harmful chemicals known as phthalates, including Bisphenol A (BPA). If you’re concerned, you may consider purchasing water that has been bottled in glass or in BPA-free plastic.

The Bottom Line
Most people can safely (and inexpensively!) drink water straight from the tap. If you want to improve the taste of tap water, you can purchase a water-filtration pitcher, which reduces the amount of fluoride and chlorine in the tap water. And if you’re looking for a convenient way to stay hydrated and protect the earth, give up the disposable plastic containers entirely and treat yourself to a reusable water bottle made of BPA-free polycarbonate or aluminum, which are both environmentally friendly.

[ami]

Add Flavor to Foods With Basil

Looking for a way to boost the flavor of your meals without adding fat? Basil might be the answer. This delicious herb is rich in calcium, vitamin A, and vitamin C and it can be enjoyed on all Phases of the South Beach Diet. Fresh basil is used whole, torn, or chopped in salads, egg dishes, and in sauces for pastas. Dried basil, on the other hand, is perfect for baked chicken or fish and in soups.

Buying Basil
There are many varieties of basil, all with slightly different flavors and uses. Most American markets carry American basil, but you may also find purple basil, lemon basil, and others at your local farmers’ market. Basil can be purchased by the bunch or as a whole plant. The benefit of buying the plant is that it will continue to produce leaves even after you've picked some off of it. Keep a small plant on your kitchen windowsill, and you've got a supply of basil to use for a few months. If you do buy bunches of basil from the supermarket or farmers’ market, look for bright green leaves with no brown spots or other signs of decay. Basil can also be purchased as a dried herb, but it is much more potent when fresh.

Storing Basil
To keep basil fresh, put the stalks in a jar of water, like a bouquet of flowers, and keep outside the refrigerator. (Basil leaves turn brown when refrigerated.) The basil will last for about four days. Dried basil can be placed in a container and kept in a cool, dry place.

Cooking With Basil
To use fresh basil, first pick the leaves from the stalk, then rinse well and pat dry with paper towels. When making soups, stews, or tomato sauce, you’ll get the most intense flavor from the basil if you tear the leaves and sprinkle them in when the dish is nearly finished cooking, since fresh basil does not stand up well to heat. If you’re using dried basil, you can add it earlier.

[ami]

It's Easy Being Green

Sure, you recycle and switch off the lights when you leave a room. You may even bring your own reusable bag to the grocery store. But what else can you do to shrink your carbon footprint? The good news is that following an eco-friendly lifestyle is easier than you think. In fact, most changes are simple and involve making smarter choices, like buying fresh produce (ideally locally grown and organic), which is an important element of the South Beach Diet. The benefits of following a green lifestyle go beyond just saving the environment — they can also make a positive impact on your overall health. To celebrate the forty-first anniversary of Earth Day, we encourage you to follow these green-living tips:

Buy locally grown foods. The majority of the fruits and vegetables we buy in the supermarket are imported from different countries across the world and lose nutrients for every energy-consuming mile they travel. In the interest of helping the environment and your diet, buy fresh fruits and vegetables in season from your local farmers’ market. During the spring, look for veggies like asparagus, radishes, sugar snap peas and snow peas (as well as fresh green peas and pea shoots on Phase 2), spring onions, artichokes, fiddlehead ferns, and morel mushrooms, and in the late spring early apricots and strawberries. Summer brings a host of lettuces and summer squash along with peaches, plums, blueberries, and raspberries. And fall is best for winter squash, kale, chard, apples, and pears. Organically grown produce may be more expensive, but you know you’re not getting any chemicals. To save money, shop late in the day when the farmers are more likely to cut deals rather than transport unsold produce back to the farm.

Re-use bottles when you drink. While some people claim that bottled water tastes better than tap, others buy it because it’s convenient when they’re on the go. Since recent studies suggest that certain plastics used for bottled water may contain potentially harmful chemicals known as phthalates, including Bisphenol A (BPA), you may want to look for water that has been bottled in glass or in BPA-free plastic. But keep in mind that a more eco-friendly option is to purchase a reusable water bottle or canteen made out of polycarbonate or aluminum to carry drinks around. You can also buy an inexpensive water filter, which reduces the amount of fluoride and chlorine that is usually found in tap water.

Walk or bike your way around town. Carbon dioxide and other greenhouse gases pollute the air every mile you drive. If you need to make a short trip to the store or live close to your desired destination, opt to walk or bike there. If you’re on foot, you can further your weight-loss goals by walking in intervals, in which you alternate between short bursts of intense walking and more relaxed periods. By doing this, you’ll cut down on gas expenses while burning calories.

[ami]

How to Keep Frozen Food Fresh

As you’re cooking more at home, you’re most likely using your freezer to store certain foods for future meals. This not only saves money, but it also saves you time in the kitchen. To stay healthy and prevent food poisoning, though, knowing how to safely freeze food is essential. Here are some guidelines to help you keep frozen food at its freshest:

Set freezer to 0°F. Freezers that are too warm (between 25ºF and 31º F) freeze food too slowly, allowing ice crystals to form and creating freezer burn. Plus, if the temperature is too warm, your food may become contaminated with bacteria.

Store food in freezer bags. Use plastic freezer bags rather than plastic containers to store food. First wrap the food very tightly in foil or plastic wrap, then place the food in a bag, filling it to within 1/2 inch of the top. Press out as much of the air from the bag as you can and seal. Then, label the bag with the contents and the date so you’ll know how long it’s been in the freezer.

Divide large amounts of leftovers. This way the food freezes easier and faster.

Don’t overstuff the freezer. Although a full freezer freezes better and uses less energy than an empty one, be careful not to overfill it — there needs to be enough room for the cold air to circulate.

Know when to toss. Fish and shellfish will keep in the freezer for 3-6 months; poultry (pieces) 9 months and (whole) 1 year; lean steaks 6-12 months, chops 4-6 months, and roasts 4-12 months. You can tell if food has been frozen too long if the color has changed dramatically or if it looks dry. Frost on food (or freezer burn) indicates that the food was frozen too slowly or that it has partially thawed and refrozen. If that’s the case, get rid of it.

[ami]

Budget-Friendly Shopping Tips

Eating healthfully can sometimes be expensive, but with some planning, you can easily follow the South Beach Diet and enjoy the foods you love without breaking your budget. Here are five ways to cut down on spending at the grocery store:

Make a list. Before you hit the grocery store, plan the meals you’ll be making for the next two or three days, or even the next week, so you can pick up all the ingredients you’ll need.
Buy in bulk. While buying foods in bulk is initially more expensive, it can often save you money in the long run. But be careful — if you're buying fresh foods in bulk, make sure you eat them before they spoil. Otherwise, you're wasting money.
Go for beans. It doesn't get any cheaper or healthier than whole, dried beans. You can usually buy a one-pound bag of beans for less than two dollars. Beans can be used in soups, salads, chili, or be served as a side dish.
Shop at your local farmers’ market. The foods there are fresher than at the supermarket and often cost less in season. Tip: If you’re on a tight budget, wait until the late afternoon to do your shopping — this is when you are likely to get better bargains, since many vendors prefer not to truck their produce back to the farm.
Opt for simple meals. One of the best ways to save money is to keep your meals easy. Serve grilled or broiled fish, meat, or poultry as the main dish, for example, with a steamed vegetable and a side salad. Make extra and use the leftovers for lunch the following day.
Strategize ways to save. Familiarize yourself with your grocery store circular to see what’s on sale and take advantage of coupons. You’ll be surprised at how much you can save if you make the effort!

[ami]

Healthy Cinco de Mayo Guidelines

Music, dancing, colorful decorations, and festive food are all part of Cinco de Mayo, the Mexican holiday celebrated today, which commemorates the country’s victory over the French army during the Battle of Puebla back in 1862. It’s a spirited occasion that is fun to celebrate with a fabulous Mexican meal and a big group of friends.

If you love Mexican food — you’re in luck! This cuisine can easily be part of the South Beach Diet when each dish is prepared with the freshest, healthiest ingredients, such as avocado, tomatoes, and fresh lime juice. Whether you’re hosting a fiesta or dining out at a Mexican restaurant, here are some healthy guidelines to help you stay on track:

Opt for lean grilled meat, skinless chicken breast, or seafood. Grilled meat and seafood dishes, such as carne asada (grilled meat), mole pollo (boned chicken breast served in a hot and spicy sauce), mojo pollo (chicken in a tangy citrus sauce), and camarones de hacha (shrimp sautéed in red and green tomato sauce) are healthy choices.


Skip the corn tortilla shells. When on Phase 2, choose whole-wheat or multigrain tortillas or wraps (if you’re dining out, ask the server if the restaurant offers them). Make sure to purchase tortillas that are 100 percent whole grain and contain no trans fats or saturated fats.


Enjoy a side of black or pinto (red) beans. Frijoles, or beans, are a signature ingredient in many Mexican recipes. Beans are rich in fiber, protein, and B vitamins. Avoid refried beans because they tend to be made with lard, which is high in saturated fat.


Choose healthy toppings and condiments. Go for reduced-fat sour cream, guacamole, and fresh salsa. Guacamole is traditionally made with avocado, which is rich in heart-healthy monounsaturated fats, fiber, and vitamin E. Salsa is a nutrient-dense condiment that is mainly made with tomatoes, which are a good source of the antioxidant lycopene.


Drink a homemade margarita. Starting on Phase 2, you can blend a refreshing margarita at home, using fresh lime juice, a little granular sugar substitute, and 1 1/2 ounces of tequila. Or, you can opt for a sugar-free, lemon-lime-flavored powdered drink mix. Be sure to drink with your meal to help with the absorption of alcohol. Or, if you prefer not to drink, enjoy seltzer with lemon or lime or sugar-free soda.


Steer clear of fat-laden foods. For example, stay away from deep-fried tortilla chips; anything topped with full-fat cheese or regular sour cream; chimichangas (deep-fried flour tortillas filled with meat and cheese); the Mexican sausage called chorizo; and deep-fried taco-shell bowls.

[ami]

How to Read a Nutrition Label

If you’re following the South Beach Diet, you already know that it’s not about counting calories, fat grams, carbohydrates, or anything else; it’s about enjoying a balanced diet that includes a wide variety of healthy foods. But that doesn’t mean you shouldn’t pay attention to the Nutrition Facts label on packaging. Understanding the labels will help ensure that you are getting enough daily nutrients while striving toward your health and weight-loss goals. Since deciphering food labels can be a bit tricky, we created this helpful cheat sheet that you can take with you the next time you hit the grocery store.

Serving Size and Servings per Container. This is the first thing to look at when you are scanning a Nutrition Facts panel. Serving sizes are standardized by product type to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount (for example, number of grams). It’s important to be aware of how many servings there are in a package. Many products that look like they contain 1 serving actually contain more than that in a single package.


Calories. Calories are a measure of how much energy you get from a serving of the product. While we don’t count calories on the South Beach Diet, we do want you to be aware of them because they do count. As suggested above, be sure to look at the number of servings in a package to figure out total calories per package.


% Daily Value. On the right side of the panel is a column that lists % Daily Value (DV) for each nutrient based on a diet of 2,000 calories a day, as recommended by public health experts. Your DV may need to be higher or lower depending on your caloric needs. You can use the %DV as a guide for evaluating nutrients and whether or not they are contributing minimally or significantly to your daily recommended allowance. A good rule of thumb: 5%DV or less is low for all nutrients and 20%DV or more is high for all nutrients.


Total Fat. This section is broken down into saturated and trans fat content. Manufacturers are not required to list unsaturated fats; however, they are included in the total fat calculations. Be aware that a label can say 0% trans fats if it contains less than 0.5 gram per serving — so be sure to check for hydrogenated or partially hydrogenated oils (which indicate the presence of these bad fats) in the ingredients list if you are concerned.


Cholesterol and Sodium. While the South Beach Diet does not set specific limits on cholesterol or sodium, you should discuss your situation with your own physician, particularly if you have high cholesterol or high blood pressure and are salt-sensitive. You may be shocked by how much sodium and cholesterol many processed foods contain.


Total Carbohydrate (Dietary Fiber, Sugars). Total carbohydrate is the heading that lists total grams of dietary fiber and sugars, with the individual subcategories of dietary fiber and sugar following. Getting plenty of fiber is very important (25 to 30 grams daily is optimal), so pay close attention to this section of the label. When choosing whole-grain breads, for example, select those that contain at least 3 grams of fiber per serving. When it comes to sugars, be aware that this number represents the sum of sugars that occur naturally in foods, like lactose and glucose, as well as added sugars (corn syrup, dextrose, high-fructose corn syrup, and honey are just a few of the names added sugars go under). Take a hard look at the ingredients list all the way through to check for these added sugars — and avoid products made with them.


Vitamins and Minerals. Manufacturers are required to list the percentage of the DV of vitamin A, vitamin C, calcium, and iron supplied by a serving of food. Listing other vitamins and minerals is voluntary, unless a claim is made about the nutrient or they are added to supplement the foods (as in breakfast cereals that supply 100% of your daily need for various vitamins and minerals).

[ami]

How to Serve a Healthy Mother's Day Brunch

There’s no better way to celebrate Mother’s Day than with a healthy, delicious brunch. Invite your Mom (aunts and grandmothers too!) and make it clear the guests won’t be doing a bit of cooking — or cleaning! We’ve made it easy for you to prepare a nutritious, South Beach Diet-friendly brunch your whole family will love. Simply follow the healthy guidelines below:

Prepare a healthy frittata or quiche instead of a creamy casserole, which tends to be high in saturated fat. A frittata is simply a “crustless” quiche that is easily topped with chopped vegetables, reduced-fat cheese, or other ingredients. It’s ideal for Phase 1 dieters. If you’re preparing a traditional quiche on Phase 2, be sure to choose whole-wheat or whole-grain pastry flour rather than white flour when making the crust. Other fresh ideas? Bake eggs with spinach and ham, cook up a smoked ham soufflé, or for Phase 2 serve salmon and reduced-fat cream cheese on small rounds of whole-grain bread for sandwiches.


Avoid honey when glazing ham and use sugar-free fruit preserves or jams, such as apricot or orange. If you want the glaze a little sweeter you can add a little sugar substitute and/or agave syrup (which is fine on Phase 1) to the fruit preserves, but be sure to count the preserves and syrup toward your Sweet Treats daily limit of 75 to 100 calories. If you prefer other lean meats, try Cornish hens, lean lamb chops, or sliced pork tenderloin medallions, which all lend themselves to glazing.


Season meat using fresh or dried herbs, such as parsley, basil, thyme, mint, oregano, and rosemary, to boost flavor without adding fat. Basil is also great for flavoring baked chicken, soups, and salads.


Add vinegars to flavor marinades. For example, mix balsamic vinegar, extra-virgin olive oil, herbs, and garlic to create a delicious steak marinade. Or use champagne vinegar (a mild wine vinegar made from champagne) for marinating lighter meat dishes, such as fish and poultry.


Roast or grill vegetables using healthy oils, not butter. Extra-virgin olive oil and canola oil are good unsaturated oils and bring out the natural flavors of roasted and grilled vegetables, such as asparagus, zucchini, sweet onions, and green and red bell peppers.


Forgo the white rolls and bake some healthy scones. Flaky and flavorful, scones are classic brunch treats; you can bake South Beach Diet-friendly scones using healthy ingredients such as whole-wheat pastry flour, trans-fat-free margarine (vegetable oil spread), fat-free or 1.5% buttermilk, and more.


Delight in dessert. Special occasions and dessert go hand in hand. A great choice on Phase 1 is a delicious ricotta cheese custard or crustless sugar-free cheesecake topped with nuts and a drizzle of pure almond extract. On Phase 2, enjoy fresh fruit; look for what’s seasonal at the market. If you like the occasional sweet, cut yourself a small piece of cake or select a cookie or enjoy a piece of dark chocolate. Savor it slowly, enjoying small bites.

[ami]

The Surprising Benefit of Mixing Up Your Meals

Do you find yourself eating the same foods day after day? It’s easy to fall into a routine of reaching for your favorite go-to meals, but doing so may not only cause food boredom, it may also lead to inadvertent weight gain. Mixing up your meals by switching from chicken to turkey or red peppers to green, for example, does have its advantages.

According to Dr. Arthur Agatston, author of The South Beach Diet Supercharged, "Your chances of achieving long-term weight-loss success with the program will be greatly improved by varying your daily menus." Adding new foods to your meals will help you ward off the boredom that can undermine your weight-loss efforts and cause you to overeat. Moreover, consuming a wide variety of foods ensures that you’re getting a range of essential vitamins, minerals, and other nutrients that help keep you healthy.

All you need to change up your meals is the right set of tools — online tools, that is! SouthBeachDiet.com allows you to select — and vary — your daily meals. Just choose your meals, print out the menus (with recipes!) and your Shopping List, and head to the store. It's that easy! So log on, get creative, and start trying new recipes and meals today.

[ami]

5 Dining-Out Strategies

Going out to dinner tonight? The best way to eat healthy and still enjoy the foods you love is to consider some smart strategies beforehand. Why? Those who don't plan ahead tend to consume an additional 500 calories when dining out, according to a study by the American College of Cardiology. If you’re following the South Beach Diet, you already know this healthy lifestyle doesn’t stress counting, whether it’s calories, fat grams, carbohydrates, or anything else. But we all know calories do count. Here are some easy ways to avoid overdoing it at a restaurant:

Just say no to the bread basket.
If it’s not in front of you, you’re less likely to grab a piece of bread and eat it out of habit. Moreover, eating refined carbs, such as white bread or white rolls, can cause your blood-sugar levels to spike and thus make you hungrier. If the restaurant offers a variety of breads in the basket, and you’re not on Phase 1, then go for a whole-wheat or whole-grain roll. Or ask for vegetable soup or a side salad to fill you up before the main course arrives.


Load up on veggies.
Skip the side of white potatoes or rice most restaurants offer, and ask for extra steamed or grilled vegetables or a salad to complement your dinner instead. Filling up on vegetables curbs your hunger by delaying the absorption of glucose into your bloodstream.


Stick with lean protein.
Not only does eating lean protein allow you to maintain muscle mass during weight loss, but it also helps curb cravings and keep you feeling fuller, longer. The best lean beef choices are ground sirloin, beef tenderloin, top loin, top round, and flank steak. Other lean protein choices include skinless turkey and chicken breast, pork loin, fish, and shellfish.


Consider your beverages.
Skip the mixed drink or cocktail and order a nonalcoholic beverage, such as water, club soda with a twist, diet soda, or unsweetened iced tea. You can have a glass of red or white wine with your meal if you’re on Phase 2.


Enjoy dessert.
You can enjoy dessert during all Phases of the South Beach Diet. If you’re on Phase 1, wait to get home to enjoy your ricotta crème or another Phase 1 dessert. However, if you’re on Phase 2 or 3, you can enjoy a decadent restaurant dessert now and then. Simply employ the South Beach Diet "3-Bite Rule": Order the dessert that is tantalizing you — along with enough forks for your tablemates. Then, savor a few bites and pass the plate to your fellow diners. You’ll soon see that enjoying just 3 bites of a delicious dessert is enough to satisfy your sweet tooth.

[ami]

How to Peel and Chop Garlic

Knowing how to peel and chop garlic is an essential skill for any cook because it’s a staple ingredient in nearly every cuisine worldwide. A member of the lily family, which includes leeks, shallots, onions, and chives, garlic has a distinct aroma and savory flavor that instantly adds a kick to your meals. Here’s a simple guide to peeling and chopping garlic:

Choose a head of garlic that is uniform in color and has firm, unblemished cloves.
Remove one or more cloves from the head and slice off the woody ends of each clove with a knife.
Peel back the layers of papery skin with your fingers until the clove is exposed. Alternatively, you can place each clove on a cutting board, place the flat side of a chef’s knife on top, and then press down to crush the clove or hit the knife carefully and gently with your closed fist. In most cases, the skin will come right off.
To chop: Using a chef’s knife, cut the cloves in half lengthwise. Make several cuts the length of each half with the tip of the knife, then cut the pieces crosswise into the desired size. (You could also just crush the garlic by smashing it with the flat side of the blade as in the tip above or use a garlic press.)

[ami]

Top Swaps for Pork Sausage

Many members have asked whether pork sausage is a South Beach Diet-friendly food. Unfortunately, most types of pork sausage are not recommended because of the saturated-fat content, although you can enjoy this type of sausage on occasion once you’ve achieved your weight-loss goal. Keep in mind that there are also healthier sausage alternatives that may satisfy your appetite in the meantime.

Look for low-fat turkey or chicken sausage with 3 to 6 grams of fat per 60 gram serving and enjoy it on any Phase. Another way to replace sausage in your diet is to try one of the meat-free substitutes. These are usually made with soy and often taste pretty close to the meaty versions.

[Magna]

You can make your own pork sausage if you like, using lean ground pork, salt, and sausage spices. Just knead the spices in (add olive oil if needed, to make it fatty enough.) You can form it into patties, balls, or crumbles. There's a basic recipe on this page (using ground beef), third post from the bottom:
viewtopic.php?f=5&t=57653&p=1099887

[ami]

Enjoying Cantaloupe

Fresh, ripe cantaloupes are refreshing and deliciously juicy. They reach their peak ripeness between June and August, so you can enjoy them all summer long. Cantaloupes are from the muskmelon family; they’re also related to summer squash. These melons are high in potassium and vitamin C. You can enjoy 1/4 of a melon or 1 cup of the chopped fruit starting on Phase 2 of the South Beach Diet.

Buying Cantaloupe
Cantaloupes are picked when ripe and they stop ripening once they leave the vine. This makes it essential to choose a melon that was picked at just the right time. How can you tell if a cantaloupe is ready to eat? The rind should cover the whole fruit and be slightly golden under the mesh-like surface (avoid fruit with a dull-green appearance), but it's natural to see some bleaching on the side where it was lying on the ground. The stem end should have a slight indentation, and the other end should yield to gentle pressure. A ripe melon will not be flattened or lopsided. Take a sniff; the melon should smell sweet.

Storing Cantaloupe
Though cantaloupes don't require further ripening, you can improve the taste by storing them at room temperature for a couple of days. The sweetness won't change, but they will become softer and juicier. Cantaloupe should be refrigerated once cut, and it's best to eat the melon within a couple of days. Store cut pieces in an airtight plastic bag.

Enjoying Cantaloupe
Cantaloupe is so easy to prepare — simply rinse it first (to remove any exterior bacteria) and then cut it open and remove the seeds. You can use a spoon to scoop out the flesh and eat it on the spot. For a more attractive presentation, cut the fruit into wedges or scoop it out with a melon baller. Cantaloupe can be consumed as is or tossed into a fresh fruit salad.