The Taste of Summer Cookbook Recipes

[ami]

A Mouthwatering Milkshake

Nothing complements a juicy burger quite like a milkshake — it makes a great midday snack or a refreshing dessert. Our version is low in calories and fat and provides a guilt-free way to satisfy your sweet tooth.

Chilly Chocolate (Phase 1)

Description
This chocolate-lover’s treat is made extra-special with a touch of vanilla extract. Tasty variations are endless. Try adding other extracts, such as peppermint, cherry, almond, coconut, raspberry, or banana.

Serves 4

Prep time: 5 minutes

Ingredients
3 tablespoons unsweetened cocoa powder
2 tablespoons granular sugar substitute
Pinch salt
3 cups cold 1% milk
1/2 teaspoon vanilla extract
Ice cubes

Instructions
In a medium bowl, stir together cocoa powder, sugar substitute, and salt. Slowly pour in 1 cup of the milk. Whisk until smooth, and then whisk in remaining 2 cups milk and vanilla.

Fill 4 (8-ounce) glasses with ice. Pour Chilly Chocolate over ice and serve.

Nutritional information:
Per ¾-cup serving:
90 calories
2.5 g fat (1.5 g sat)
12 g carbohydrate
1 g fiber
95 mg sodium

[ami]

A Homemade South Beach Diet-Friendly Condiment

Pair this homemade South Beach Diet-friendly condiment with burgers, chicken, and other delicious meat dishes. This condiment can be prepared in batches and stays fresh for at least a week when stored in the refrigerator.

South Beach Diet Barbecue Sauce (Phase 1)

Makes about 1 cup

Ingredients
1 can (8 ounces) tomato sauce
2 tablespoons white vinegar
1 teaspoon Worcestershire sauce
1 teaspoon mustard powder
2 teaspoons chopped parsley
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/8 teaspoon garlic powder

Instructions
In a resealable container, combine the tomato sauce, vinegar, Worcestershire sauce, mustard powder, parsley, salt, pepper, and garlic powder. (You can keep the sauce covered in the refrigerator for 1 week.)

Nutritional information:
Per 2 tablespoons:
21 calories
0 g fat (0 g sat)
0 mg cholesterol
6 g carbohydrate
1/2 g protein
1/2 g fiber
290 mg sodium

[ami]

A Healthy Fourth of July Treat

Why not celebrate this Fourth of July with the freedom to enjoy dessert? To cap off an Independence Day meal filled with chilled salads, sides, and grilled favorites, try a bowl of this colorful dessert from The South Beach Diet Taste of Summer Cookbook. Get into the patriotic spirit with this berry delicious dessert.

The Taste of Summer Cookbook is designed to help keep you on the Beach during the summer season (and year-round!) with 150 recipes perfect for your favorite warm-weather events. This cookbook from Dr. Arthur Agatston, leading preventive cardiologist and author of The South Beach Diet — is inspired by the season's bounty of fresh foods, but there are also tips for enjoying these delicious recipes as part of your fun and healthy eating plan all year long.

Bonus: This sweet treat is not only delicious but the strawberries and blueberries will give you a boost of antioxidants. And with only 100 calories per generous serving, let freedom ring!

Strawberry-Blueberry Crunch (Phase 2)

Description
This warm baked-fruit dessert topped with fresh ricotta requires little effort. It's the perfect treat for the Fourth of July, with colors that aptly suit America's birthday bash theme.

Prep time: 10 minutes
Start to finish: 35 minutes

6 (generous 1/2-cup) servings

Ingredients
1/4 cup whole almonds plus 2 tablespoons sliced almonds
1/4 teaspoon ground cinnamon
1/4 teaspoon freshly ground nutmeg
1 tablespoon trans-fat-free margarine
2 cups sliced strawberries
1 cup blueberries
1 tablespoon granular sugar substitute
6 tablespoons part-skim ricotta cheese

Instructions
Preheat the oven to 350°F.

In a blender or spice grinder, grind whole almonds until finely ground. In a small bowl, combine ground almonds, cinnamon, and nutmeg. Add margarine and stir to combine.

Lightly coat an 8" x 8" baking dish with cooking spray. Place strawberries, blueberries, and sugar substitute in the dish; toss to combine. Dot with ground nut mixture (it will not cover entire surface) and then sprinkle with sliced almonds.

Bake for 35 minutes, or until topping is golden and fruit is hot. Divide fruit among 6 dessert bowls and top each serving with 1 tablespoon of ricotta.

[ami]

A Savory Side Dish

Heading to a barbecue this summer? This delicious side dish, filled with fresh vegetables and tossed in tasty seasonings, is easy to prepare and will make a great addition to any main dish.

Green and Yellow Beans With Fresh Mozzarella and Pine Nuts (Phase 1)

Description
Lovers of the Italian Caprese salad, made with mozzarella, tomato, and basil, will enjoy this colorful twist, made with two kinds of beans. In place of the string beans, you can try broad, flat Italian green beans, which are also called Romano beans. Toasted pine nuts add protein and delicious flavor.

Serves 4

Prep time: 10 minutes
Cook time: 10 minutes

Ingredients
2 tablespoons pine nuts
8 ounces green beans, trimmed
8 ounces yellow wax beans, trimmed
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
4 ounce-block of fresh part-skim mozzarella cheese
1/4 cup basil leaves, sliced

Instructions
Heat the oven to 275° F. Spread pine nuts on a baking sheet and toast until fragrant and lightly golden, 5 to 7 minutes. Set aside.

While pine nuts are toasting, bring a large saucepan of water to a boil. Add beans and cook just until crisp-tender, about 3 minutes. Drain in a colander and run under very cold water for 1 minute to stop cooking. Drain again and pat dry. Transfer beans to a medium bowl and toss with oil, salt, and pepper.

Cut block of cheese into 8 slices. Divide cheese slices and beans among 4 salad plates, alternating the green and yellow beans with the cheese slices. Sprinkle with basil and pine nuts and serve.

Nutritional information:
180 calories
13 g fat (5 g sat)
9 g carbohydrate
8 g protein
4 g fiber
190 mg sodium

[ami]

A Cooling Iced Tea

This refreshing iced tea will help keep you cool during the sweltering summer heat. In addition to being a delicious blend of herbs, teas are rich in polyphenols, which are antioxidants that help protect the body against developing cancerous cells and heart disease. So drink up

Iced Green Sun Tea

Description
Fans of sun tea believe that steeping tea slowly in the sun makes a less-bitter brew. Place the tea in the sunniest window you have or on a sunny deck or patio. Once made, it will keep in the refrigerator for several days. We’ve chosen antioxidant-rich green tea, but you can make sun tea with any regular or herbal tea. Try adding sprigs of an aromatic herb, but remove them before refrigerating.

Serves 4
Prep time: 5 minutes
Steep time: 1 hour
Chill time: 20 minutes

Ingredients
4 green tea bags
4 cups water
Ice cubes
Granular sugar substitute to taste (optional)
1 small lemon, sliced
4 mint sprigs for garnish (optional)

Instructions
Place tea bags in a large glass jar or pitcher. Pour water over bags, cover the jar with plastic wrap, and place on a sun-filled windowsill or outside during the hottest part of the day. Steep until tea is light green and flavorful, about 1 hour.

Remove tea bags from the jar and discard. Refrigerate tea to cool, about 20 minutes. Fill 4 (10-ounce) glasses with ice. Pour tea over ice, add sugar substitute, if using, garnish with lemon slices and mint sprigs if you like, and serve.

Nutritional information:
Per 1-cup serving:
0 calories
0 g fat (0 g sat)
0 g carbohydrate
0 g protein
0 g fiber
5 mg sodium

[ami]

Healthy Summer Grilling: Kebabs

Whether you’re spending the day poolside or at a family cookout, light up the grill and serve these tasty kebabs for an unforgettable healthy summer meal. These succulent skewers are sure to be a hit since they’re marinated in the juiciest combination of flavors, including red wine, oil, ketchup, and vinegar. Now, get grilling!

Steak and Mushroom Kebabs (Phase 1)

Description
Whether you’re planning to spend the day by the pool or at a backyard barbecue, these tasty kebabs will be a healthy hit.

Serves 4

Ingredients
1/2 cup dry red wine
1/4 cup extra-virgin olive oil
2 tablespoons South Beach Diet Ketchup or sugar-free ketchup
1 tablespoon vinegar
1 teaspoon Worcestershire sauce
1 clove garlic
1 teaspoon salt
1/2 teaspoon dried marjoram
1/2 teaspoon dried oregano
2 pounds sirloin steak, cut into 2” pieces
2 cups large mushrooms

Instructions
In a large bowl, combine the wine, oil, ketchup, vinegar, Worcestershire sauce, garlic, salt, marjoram, and oregano. Add the steak and the mushrooms and stir to coat. Cover and allow to stand at room temperature for 20 minutes, then refrigerate overnight.

Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or broiler.

Drain and discard the marinade. Thread the meat and the mushrooms onto 4 metal skewers.

Grill over hot coals or broil 4” from the heat, turning occasionally, for 7 minutes, or until the meat is no longer pink.

Nutritional information:
350 calories
11 g fat (5 g sat)
138 mg cholesterol
5 g carbohydrate
50 g protein
1 g dietary fiber
819 mg sodium

[ami]

Tired of the same old steak? Give your meat a kick with Latin-inspired flavors. The tangy lime juice partnered with the puree of savory salsa seasonings gives an exceptional taste to this entrée.

Carne Asada (Phase 1)

Description
Carne asada means “grilled meat” in Spanish and is also the name of one of Mexico’s most popular dishes. Purchase the fresh salsa from your supermarket. You can also try grilled scallions instead of red onion if you like.

Serves 4

Prep time: 15 minutes
Marinating time: 20 minutes
Cook time: 25 minutes
Stand time: 10 minutes

Ingredients
1/4 cup fresh lime juice
2 garlic cloves, minced
1/2 teaspoon freshly ground black pepper
1/3 teaspoon salt
1 (1 1/2 pound) flank steak, about 1" thick
1 large red onion, sliced into 1/4" thick rounds
1/2 teaspoon extra-virgin olive oil
1 small avocado, sliced into 1/4" thick pieces
1 cup fresh tomato salsa

Instructions
In a 9" by 13" glass baking dish, combine lime juice, garlic, pepper, and salt. Add steak and turn to coat. Cover the dish with plastic wrap and marinate steak at room temperature for 20 minutes, turning once.

Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill steak, basting with any remaining marinade, 5 to 7 minutes per side for medium-rare. Transfer to a cutting board and let rest for 5 to 10 minutes.

While steak is resting, in a medium bowl toss onion with oil. Grill onion, turning occasionally, until golden, 4 to 5 minutes. Cut steak into thin slices across the grain and divide among 4 plates. Serve with onion, avocado, and salsa.

Nutritional information:
360 calories
17 g fat (5 g sat)
13 g carbohydrate
38 g protein
3 g fiber
440 mg sodium

[ami]

Tired of the same old salad dressing? Getting creative with seasoning your salads or veggies can make a world of difference in taste and enjoyment. Try these delicious alternatives to standard oil-and-vinegar dressing.

For tuna salad:

(2 tablespoons per serving)

4 teaspoons extra-virgin olive oil
2 tablespoons fresh lime juice
2 cloves garlic, finely chopped
1/2 teaspoon black pepper

Whisk together and drizzle over tuna salad.

For steamed asparagus:

(2 tablespoons per serving)

2 tablespoons fresh lemon juice
1/2 teaspoon freshly ground pepper
1 tablespoon Dijon mustard
1/2 cup extra-virgin olive oil
1 teaspoon salt, if desired

Whisk together and pour over steamed asparagus.

For shrimp salad:

(2 tablespoons per serving)
3 tablespoons extra-virgin olive oil
3 tablespoons red-wine vinegar
2 tablespoons water
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh dill
1 teaspoon finely chopped garlic
1 teaspoon Dijon mustard
1/2 medium onion, sliced

Whisk together and serve over shrimp salad.

[ami]

A Scrumptious Summer Squash Meal
Rich in beta-carotene, vitamins A and C, and fiber, it’s no wonder that squash is the vegetable of summer. This savory summer squash dish offers a delicious blend of vibrant flavors and makes a light yet satisfying meal.

Curried Summer Squash Soup (Phase 1)

Description
This flavorful soup gets its smooth texture from yogurt and pureed chickpeas, which also offer a nice hit of protein. It can be served chilled or warm.

Serves 4

Ingredients
1 tablespoon extra-virgin olive oil
2 teaspoons curry powder
2 medium yellow squash, chopped (3 cups)
1 large onion, coarsely chopped
3 cups lower-sodium chicken broth
1 (15.5-ounce) can chickpeas, rinsed and drained
Salt and freshly ground black pepper
1/2 cup low-fat or nonfat plain yogurt
2 tablespoons chopped fresh basil

Instructions
In a large saucepan, heat oil over medium-high heat. Add curry powder and cook, stirring, until fragrant, about 30 seconds. Stir in squash and onion, cover, and reduce the heat to medium. Cook, stirring occasionally, until squash is softened, about 8 minutes.

Add broth and chickpeas, bring to a simmer, and remove from the heat. Transfer 2 cups of the soup to a blender and puree until smooth. Return pureed soup to the pan with the rest of the soup and stir to combine. Season with salt and pepper to taste.

Transfer soup to a covered container and refrigerate until chilled, about 45 minutes.
Divide soup among 4 bowls, top with a dollop of yogurt and a sprinkling of basil, and serve.

Nutritional information:
Per 1 ½ cup serving:
200 calories
5 g fat (0.5 g sat)
30 g carbohydrate
10 g protein
6 g fiber
690 mg sodium

[ami]

A Summery Blueberry Treat

A rich source of antioxidants, blueberries are perfect for making light, healthy, and delicious desserts. Use fresh blueberries for any summer event, from picnics to barbecues; use frozen at other times of the year.

Sweet Blueberry Fool (Phase 2)

Description
We’ve lightened this classic English dessert, traditionally made with whipped cream, by substituting thick Greek nonfat yogurt. It’s meant to be served with streaks of white cream swirled through the pureed fruit.

Serves 4

Ingredients
1 pint fresh blueberries, plus extra for garnish, or 1 (12-ounce) bag frozen blueberries (not thawed)
3 tablespoons granular sugar substitute
2 tablespoons fresh lime juice
1 cup nonfat Greek-style yogurt
1/2 cup light or fat-free whipped topping
4 mint sprigs, for garnish

Instructions
In a medium saucepan, combine blueberries, sugar substitute, juice, and 2 tablespoons water. Place pan over medium heat and cook 10 minutes, or until berries are soft, stirring often. Press mixture through a fine strainer to remove skin. Transfer to a container; cover and refrigerate until cooled, about 20 minutes.

In a medium bowl, combine yogurt and whipped topping. Gently fold in blueberry puree, leaving a swirly pattern of purple streaks in the cream. Spoon into 4 dessert glasses and chill. Serve with mint sprigs for garnish.

Nutritional information:
104 calories
2 g fat (2 g sat)
17 g carbohydrate
5 g protein
2 g fiber
22 mg sodium

[ami]

When you’re looking for a midday snack, why not indulge in this tasty, easy-to-prepare nut mix. Making your healthy snacks at home is the best way to ensure that you’re using the freshest foods and the most nutritious ingredients.

Southwest Pepita and Pecan Mix (Phase 1)

Description
The sweet and smoky aromas of the Southwest will fill your kitchen as you bake this zesty snack. Make it for a party or pack it into individual snack bags and take it to work. Nutrient-rich pumpkin seeds provide fiber, protein, minerals, omega-3 fatty acids, and more.

Prep time: 5 minutes
Cook time: 20 minutes

Serves 20

Ingredients
1 tablespoon chili powder
2 teaspoons salt
2 teaspoons ground cumin
1/8 teaspoon cayenne pepper
1 large egg white
2 cups shelled, unsalted raw pumpkin seeds
1 1/2 cups pecan halves
1 cup shelled, unsalted sunflower seeds

Instructions
Position rack in center of oven and heat to 375° F. Lightly coat a baking sheet with cooking spray or vegetable oil. Combine chili powder, salt, cumin, and cayenne in a mixing bowl.

Whisk egg white in a large mixing bowl until foamy, about 15 seconds. Add pumpkin seeds, pecans, and sunflower seeds; mix with a slotted spoon to combine. Sprinkle one-third of the spice mixture over seed mixture and toss to combine and coat evenly. Repeat with remaining spice mixture.

Spread seed mixture on the baking sheet in a single layer. Bake for 10 minutes, break up into clumps, turn pan, and continue baking until crisp and browned, about 10 minutes more.

Remove from oven and cool. Break up into pieces with your fingers and serve. This snack mix can be stored in an airtight container for up to 2 weeks at room temperature or 1 month in the freezer. Heat in a 375° F oven for 5 minutes to re-crisp, if necessary.

Nutritional information
Per 1/4 cup serving:
170 calories
16 g fat (2 g sat)
5 g carbohydrate
6 g protein
2 g dietary fiber
240 mg sodium

[ami]

A Hearty Oatmeal Breakfast

If you’re looking for a new way to kick-start your day, try adding oatmeal to your morning meal. This hearty, satisfying breakfast can not only help lower your cholesterol and boost your energy, but it’ll also stabilize blood sugar levels and keep you feeling fuller, longer.

Oatmeal Pancakes (Phase 2)

Description
These tend to be somewhat dense pancakes. If you would like to change the flavor, all you need to do is add cinnamon, nutmeg, cloves, or a teaspoon of your favorite extract flavoring.

Serves 12

Ingredients
1 1/4 cups rolled oats
2 cups fat-free milk
1 egg
1/2 cup whole-wheat flour
1/4 cup toasted wheat germ
1 tablespoon baking powder
2 teaspoons sugar substitute
2 teaspoons canola oil
1/2 teaspoon salt

Instructions
In a medium bowl, combine the oats and milk and allow to stand for 10 minutes. Stir in the egg, flour, wheat germ, baking powder, sugar substitute, oil, and salt, mixing until evenly blended and only small lumps remain. Let the batter stand for 30 minutes in the refrigerator.

Heat a large nonstick skillet coated with cooking spray over medium heat. Working in batches, pour the batter by 1/4 cups into the pan and cook for 3 to 4 minutes, or until the top starts to bubble and the bottom is browned. Turn and cook for 1 to 2 minutes longer, or until golden brown. Remove to a plate and keep warm. Repeat to make a total of 12 pancakes.

Nutritional information
Per pancake:
90 calories
2 g fat (0 g sat)
14 g carbohydrate
1/2 g protein
1 g dietary fiber
250 mg sodium
20 mg cholesterol

[ami]

A Sizzling Asian-Inspired Dinner

If you’re in the mood for Asian-inspired food that’s also South Beach Diet-friendly, you’re in luck. This healthy dish combines the tangy flavor of fresh lime juice with spicy seasonings, making for a tasty, easy-to-prepare entrée.

Thai Grilled Beef With String Beans (Phase 1)

Description
Made with fresh tangy lime and peppery chili paste, this restaurant favorite is surprisingly easy to make at home. Fish sauce (nuoc mam or nam pla) sounds very exotic, but it is a common Southeast Asian condiment; look for it in the Asian section of your supermarket or health-food store. Fresh mint can be used in place of cilantro — or try a mixture of both herbs. Top with chopped peanuts, if desired, for an authentic final touch.

Prep time: 10 minutes
Cook time: 20 minutes

Serves 4

Ingredients
1 1/2 pounds flank steak
2 teaspoons extra-virgin olive oil, divided
Salt and freshly ground black pepper
1/4 cup fresh lime juice
1 tablespoon Asian fish sauce
1/4 teaspoon chili paste or 1 teaspoon seeded, minced serrano chili
1 teaspoon granular sugar substitute
1 cup coarsely chopped fresh cilantro
1/2 cup thinly sliced scallions
1 pound string beans, trimmed

Instructions
Heat grill or grill pan to high. Rub steak on each side with 1 teaspoon of the oil and season with salt and pepper. Grill until desired doneness, about 4 minutes per side for medium-rare. Remove from heat and set on a cutting board for 5 minutes.

Whisk together lime juice, fish sauce, chili paste, sugar substitute, cilantro, and scallions in a large mixing bowl.

Heat saucepan of salted water until boiling. Add beans and cook until crisp-tender, about 3 minutes. Drain.

Thinly slice meat across the grain. Toss with lime juice mixture, adding any meat juices that have accumulated on the cutting board; add beans, toss, and serve.

Nutritional information
Per serving:
340 calories
17 g fat (6 g sat)
10 g carbohydrate
38 g protein
3 g dietary fiber
530 mg sodium

[ami]

Enjoying Dessert

Who said you can’t enjoy dessert when following a healthy eating plan? Despite the dieting myths surrounding desserts, the South Beach Diet encourages you to enjoy them in moderation on all Phases. This no-guilt selection is sure to satisfy your sweet tooth.

Creamy Lemon-Vanilla Ricotta Soufflé (Phase 1)

Description
These beautifully puffed sweets are an elegant twist on our classic Phase 1 ricotta crème and are just as easy to make. Measure out the ingredients ahead of time, then prepare and bake the soufflés right before serving.

Serves 4

Ingredients
1 cup part-skim ricotta cheese
2 large eggs, separated
3 tablespoons granular sugar substitute
2 teaspoons grated lemon zest
1/2 teaspoon lemon extract
1/2 teaspoon vanilla extract
Pinch salt

Instructions
Preheat the oven to 375° F. Lightly coat 4 (4-ounce) ramekins with cooking spray.

In a large bowl, whisk ricotta, egg yolks, 1 tablespoon of the sugar substitute, lemon zest, lemon extract, and vanilla until combined. In another large bowl, with an electric mixer at high speed, beat egg whites and salt until soft peaks form, 2 to 3 minutes. Add remaining 2 tablespoons sugar substitute and continue beating until stiff peaks form. Gently fold a third of the egg whites into ricotta mixture until combined. Repeat with remaining egg whites.

Spoon ricotta mixture into prepared ramekins and bake until soufflés have risen and are set and lightly browned, about 15 minutes. Serve immediately.

Nutritional information
Per 1/2-cup serving:
130 calories
7 g fat (4 g sat)
5 g carbohydrate
10 g protein
0 g dietary fiber
180 mg sodium

[ami]

As the leaves change colors and the weather turns brisk, you may crave warming fare for lunch or dinner — and homemade soup is a great option. This comforting soup is packed with fiber-rich vegetables and offers a nice blend of sweet and sharp flavors that is sure to satisfy on a crisp fall day.

Autumn Veggie Soup (Phase 2)

Description

Sweet potatoes, spinach, and edamame (fresh soybeans) make a tasty combination in this soup.

Serves 4

Prep time:10 minutes
Cook time: 20 minutes

Ingredients

1 tablespoon extra-virgin olive oil
1 small onion, chopped
1 garlic clove, minced
4 cups vegetable broth
1 small sweet potato, peeled and cut into 1/2" cubes
1 cup frozen shelled edamame beans
2 ounces baby spinach (2 cups)
Salt and freshly ground black pepper

Instructions
Heat oil in a medium-sized saucepan over medium heat. Add onion and garlic, reduce heat to medium-low, and cook, stirring frequently, until softened, about 5 minutes. Do not brown.

Add broth, increase heat to high, and bring to boil. Add sweet potato and edamame, reduce to a simmer, and cook until vegetables are tender, about 5 minutes. Stir in spinach and heat until wilted.

Season with salt and pepper to taste and serve.

Nutritional information
Per 1 ½ cup serving:
150 calories
7 g fat (1 g sat)
6 g protein
17 g carbohydrate
3 g dietary fiber
560 mg sodium