Garlic-Roasted Green Beans with Shallots and Almonds

I'm not a big fan of beens, but this recipe is absolutely delicious! Guaranteed! And it's so easy to make!

Ingredients for 1 serving:

frozen green beans - 1.5 to 2 cups (75 g to 100 g)

shallots, chopped (you can use red onion as well) - 2 tbsp

garlic, slivered - 2 cloves

olive oil - 1 tbsp

lemon zest from 1/2 lemon

lemon juice - 2 wedge yields

almonds, slivered - 3

parsley, chopped, raw - 1 tbsp

Instructions:

1. Preheat the oven to 220 C / 450 F

2. Trim ends from green beans (if necessary) and cut into pieces about 5 cm / 2 inches long

3. Place beans in a plastic bowl and add shallots (onion), garlic, olive oil, salt an pepper. Toss well (preferably using a wooden spoon) until everything is fully coated with oil.

4. Put the oiled beans with shallots and garlic in a non-stick pan, and leave in the oven for about 12- 15 minutes, until shallots and garlic are lightly browned. (For the last 3 minutes I prefer broiling, to give it a nice crunchy feeling)

5. When done, toss with almonds, lemon zest and parsley, then sprinkle a little lemon juice on top, and serve immediately.

Nutritional value:

Calories: 162

Carbs: 15

Fiber:3

Fat: 9

ENJOY!

Pudding

[picture coming soon]

Ingredients for 1 serving:

- unsalted, non-fat soft cow cheese (available at Balkanic or Eastern European stores); if you can't find it, ricotta works as well - 100 grams / 3.5 oz

- sugar substitute of your choice - 1 packet

- vanilla and/or rum extract - a few drops

- egg white - from 1 egg

- slivered almonds - 3

Instructions:

1. Beat the egg white until stiff

2. Add the beaten egg whites to the cheese and mix until you get a fluid, homogeneous paste

3. Add the sugar substitute and the vanilla and/or rum extract

4. Pour the entire composition in a muffin form

5. Heat the oven at 180 C / 350 F and leave the form for about 25 minutes (until you see the composition raised)

6. Eat warm

Nutritional value:

Calories: 72 (with 0% soft cow cheese) / 140 (with ricotta)

Carbs: 2

Fiber: 0

Fat: 0.3 (with 0% soft cow cheese) / 10 (with ricotta)

Protein: 16

Variations:

1. Add 1 tsp of cocoa and 1 tsp of instant coffee

2. Add 1 tsp of lemon or orange peel

ENJOY!!

Glycemic Index

Here you can find the most common food choices, with their glycemic index number. Your aim, in order to follow the South Beach Diet, as well as to live a healthy life-style, is to keep the GI as low as possible. Hopefully this table will prove helpful

GI lower than 50

Fruits (fresh or dried)

apples

oranges

grapefruit

tangerine

pears

apricots

cherries

strawberries

raspberries

blackberries

blueberries

peaches

prunes

watermelon

cranberries, etc.

apple juice

Vegetables

all lettuces

spinach

cucumbers

fresh

corn

green and yellow string beans

raw carrots

tomatoes

cabbage

rapini

peas

mushrooms, etc.

Milk products – from cows, sheep, or grains (almonds, soy, rice, oats):

milk

cheeses 35% fat or less

buttermilk

yogurts

Breads and Pastries (breads, bagels, croissants, cakes, pizza crusts, crackers)

none

Pasta (spaghetti, fettuccini, macaroni, shells, vermicelli, etc.)

All pasta, whole or multigrain, made from any non-refined grains

Cereals

none

Rice

wild rice

Beans

alfalfa

lentils (brown, red and green)

beans (red, Mung, black, white, Pinto, chick, lima, Aduki, black-eyed, Great Northern, etc.)

peas (yellow and green), etc.

Grains and nuts

Peanuts

pecans

walnuts

hazelnuts

almonds

soy

sunflower seeds, etc.

GI between 50 and 70

Fruits

fresh bananas

pineapple

mangos

kiwis

grapes

dates

figs

all fruit juices, except apple

Vegetables

boiled or roasted potatoes

beets, cooked

carrots

corn (popped and canned)

Milk products – from cows, sheep or grains (almonds, soy, rice, oats)

creams and cheeses 35% fat or more, including ice creams and custards

Breads and Pastries (breads, bagels, croissants, cakes, pizza crusts, crackers)

all breads and pastries, refined and non-refined (non-refined being lower on the Glycemic

Index and nutritionally superior)

Pasta (spaghetti, fettuccini, macaroni, shells, vermicelli, etc.)

all pasta made from any refined grains

Cereals

all cereals, refined and non-refined (non-refined being lower on the Glycemic Index and nutritionally superior) made from any of the abovementioned grains

triticale

Kashi,

Hemp and muesli cereals

Rice

white and brown Basmati rice

Jasmine rice, long

grain white rice

Beans

Boston-type baked beans

Grains and nuts

cashews

macadamia

coconut

sesame (tahini)

Others

Honey

soft drinks

sucrose

white sugar

GI higher than 75

Fruits

dried bananas

candied fruits

Vegetables

french fries

fried vegetables

chips

instant mashed potatoes

Milk products – from cows, sheep or grains (almonds, soy, rice, oats)

none

Breads and Pastries (breads, bagels, croissants, cakes, pizza crusts, crackers)

Waffles

sweet and salty munchies (pretzels, chips, caramel corn, etc.)

corn chips

hamburger and hot dog buns made from refined grains

Pasta (spaghetti, fettuccini, macaroni, shells, vermicelli, etc.)

none

Cereals

all sweetened cereals made from refined grains

Rice

minute rice

Beans

none

Grains and nuts

none

Others

soft drinks added with maltodextrin

Food list allowed on SB

You probably already know what South Beach is all about. But maybe you forgot some details, or you’re not sure about a veggy or a type of meat. This is why I decided to post this list, for anyone’s reference. Also please feel free to comment if you have any question, and either me or another willing SB-er will happily answer.

FOOD LIST OVERVIEW

PHASE 1

Vegetables to enjoy listed alphabetically (legumes included):

May use fresh, frozen or canned, without sugar added

Artichokes

Asparagus

Beans, Green

Beans, Italian

Beans, Wax

Beans or Legumes:

Black Beans

Butter Beans

Chickpeas or Garbanzo

Kidney

Lentils

Lima Pigeon Peas

Soy Beans

Split Peas

Broccoli

Bok Choy

Brussels Sprouts

Cabbage

Capers

Cauliflower

Celery

Collard Greens

Cucumbers

Eggplant

Hearts of palm

Kale

Leeks

Lettuce (All varieties)

Juice (Limit to 6 ounces per day) -Tomato -V8

Mushrooms (All varieties)

Mustard Greens

Okra

Onion - Limit to ½ per day

Parsley

Peppers (All varieties)

Pickles - Dill or those sweetened with Splenda

Raddicchio

Radishes (All varieties)

Rhubarb

Sauerkraut

Scallions

Sea Vegetables

Snow peas

Spinach

Sprouts, Alfalfa

Squash, Spaghetti

Squash, Summer

Zucchini

Swiss Chard

Tomato - Limit to 1 whole or 10 cherry per meal

Turnip Greens

Turnips

Water Chestnuts

Vegetables to avoid

Beets

Carrots

Corn

Potatoes, white

Potatoes, sweet

Yams

Meats to enjoy

Fat-free low-fat only lunchmeat

Lean cuts of beef, such as: Sirloin (including ground)

Tenderloin

Top round

Cornish hen

Turkey bacon (2 slices per day)

Turkey

chicken breast

All fish and shellfish

Boiled ham

Canadian bacon

Pork tenderloin

Chopped veal

Veal leg cutlet

Veal top round

Meats to avoid

Beef brisket, liver, rib steaks (other fatty cuts)

Chicken wings & legs

Duck

Goose

Any processed poultry products

Honey-baked ham

Veal breast

Cheese to enjoy

Fat-free or low-fat only

String

American

Cheddar

Cottage Cheese

Cream cheese substitute

Mozzarella

Parmesan

Provolone

Ricotta

Cheese to avoid

Any non-reduced fat

Edam

Brie

Fruits, starches and dairy to avoid

Avoid ALL fruit, dairy and starches (bread, oatmeal, rice, etc.) including yogurt (cup style & frozen) & milk (even soy)

Nuts and seeds to enjoy

count out 15 nuts for a snack (unless specified differently)

Almonds (plain, not flavored)

Cashews

Pistachios

Walnuts

Pine nuts

Peanuts (20 small)

Peanut butter (1 teaspoon)

Pecan halves

Sunflower seeds

Pumpkin seeds

Miscellaneous to avoid

alcohol of ANY kind

any seasoning that contains sugar or MSG

Any drink with sugar (sweet tea, sodas, Kool-Aid, juice, etc.)

Oils to enjoy

Canola oil

Olive oil

Peanut oil

Sweets

For a sweet treat substitute try sugar free jello, popsicles, fudgesicles, etc. It should help satisfy that

sweet tooth without cheating. Also, remember that fiber, protein, fat and acidity (a squirt of lemon or even

the zest) all will slow down the sugar release from eating high carb foods. If you just have to cheat, have

some fiber rich food, or protein with it to help from starting a craving cycle.

Snacks

Remember to have a small snack mid-morning and mid-afternoon to help control portion sizes during

mealtime. Perhaps a very small salad with a piece of lunch meat or cheese.

PHASE 2

Foods you can reintroduce to your meals after the first two weeks.

Fruits

Apples

Apricots - dried fresh

Blueberries

Cantaloupe

Cherries

Grapefruit

Grapes

Kiwi

Mangoes

Oranges

Peaches

Pears

Plums

Strawberries

Dairy

Milk

light soy

fat-free or 1%

Yogurt

light, fruit-flavored

plain, low-fat or fat-free

Starches (use sparingly)

Bagels, small, whole grain

Bread, multi-grain, oat and bran, rye, whole wheat

Cereal

Fiber One

Kellogg's Extra-Fiber All Bran oatmeal (not instant), other high-fiber

Uncle Sam

Muffins, bran - sugar-free (no raisins)

Pasta, whole wheat

Pita, stone-ground, whole wheat

Popcorn

Potato, small, sweet

Rice, brown, wild

Vegetables and legumes

Barley

Beans, pinto

Black-eyed peas

Peas, green

Miscellaneous

Chocolate (sparingly), bittersweet, semisweet

Pudding, fat-free

Wine, red

Foods to avoid (or eat rarely)

Starches and breads

Bagel, refined wheat

Bread - refined wheat white

Cookies

Cornflakes

Matzo

Pasta, white flour

Potatoes - baked, white instant

Rice cakes

Rice, white

Rolls, dinner

Vegetables

Beets

Carrots

Corn

Potatoes

Fruits

Bananas

Canned fruit, juice packed

Fruit juice

Pineapple

Raisins

Watermelon

Miscellaneous

Honey

Ice cream

Jam

RECOMMENDATIONS FOR EASING INTO PHASE 2 BY DR. AGATSTON

Fruit

1 fruit serving allowed daily to begin, gradually increased to 3 total servings for the day

Fruit choices (with suggested serving size)

- Apples, 1 small

- Apricots, 4, or 7 dried apricot halves

- Blueberries, 3/4 cup

- Cantaloupe, 1/4 or 1 cup chunks

- Cherries, 12

- Grapefruit, 1/2

- Grapes, 15

- Kiwi, 1

- Mangoes, 1/2

- Oranges, 1

- Peaches, 1 medium

- Pears, 1 medium

- Plums, 2

- Strawberries, 3/4 cup

Starches

1 starch serving allowed daily at first, gradually increased to 2 or 3 total servings for the day

Starch choices and carbs (with suggested serving size)

- Bagel, small, whole-grain, 1/2 small

- Bread, 1 slice (multigrain, oat and bran, rye, whole-wheat)

- Cereal, 1/2 cup (Fiber One, Kasha, cooked, Kellogg's Extra-Fiber All Bran, oatmeal (not instant), other high-fiber, Muesli, toasted, Uncle Sam)

- Couscous, 1/2 cup

- Muffins, bran, 1 (sugar-free (no raisins))

- Pasta, whole-wheat, 1/2 cup

- Peas, green, 1/2 cup

- Pita, 1 small (stone-ground, whole-wheat)

- Popcorn, 1/2 cup

- Potato, small, sweet, 1 small

- Quinoa, cooked 1/2 cup

- Rice, 1/2 cup (brown, wild)

- Wheat germ, 3 Tbs.

Milk

1 - 1 1/2 cups allowed daily (including yogurt)

Milk choices

Milk, no fat or 1%, 1/2 cup

- Light soy, 1/2 cup

- Plain, low-fat or fat-free yogurt, 1/2 cup

Don’t forget (for all phases)

1. Drink at least eight glasses of water or decaf beverages (club soda, unsweetened flavored seltzers, decaf tea or coffee [no sugar], decaf sugar-free sodas) per day.

2. Limit caffeine-containing beverages to 1 cup per day.

3. Take a daily multivitamin and mineral supplement.

4. Take a daily calcium supplement (500 mg for men of all ages and women under 50, 1,000 mg for women over 50).

South Beach in a Nutshell

WHAT IT IS

A three-phase plan that has been likened to the low-carbohydrate Atkins program because during the first two weeks, South Beach eliminates most carbs, including bread, pasta, potatoes, fruit and most dairy products. In Phase 2, healthy carbs, including most fruits, whole grains and dairy products are gradually reintroduced, but processed carbs such as bagels, cookies, cornflakes, regular pasta and rice cakes remain on the list of foods to avoid or eat rarely. Ditto for carrots, corn, bananas, raisins, pineapple, fruit juice and watermelon. This phase lasts until the weight goal is reached. In Phase 3, adherents are urged to stick mostly with the same foods as in Phase 2. Agatston notes, however, that lapses are inevitable and dieters may need to "switch back to Phase 1 for a week or two" when they overindulge and regain weight.

PHILOSOPHY

The program is based largely on reducing or eliminating foods with a high glycemic index -- a measure of the rise in blood sugar after eating a particular food. The South Beach Diet, Agatston writes, "corrects the way your body reacts to the very foods that made you overweight," especially sugar.

Reality Check: "The glycemic index is interesting," notes Wadden, but there isn't enough evidence to prove its effectiveness in weight loss. Adds Wing, "For weight loss, the bottom line continues to be calories, not the glycemic index."

WHAT IT PROMISES

Eight- to 13- pound loss in the first two weeks; about one to two pounds per week after that. Belly fat is said to vanish first, though Agatston doesn't explain why.

HOW IT STACKS UP

Calories aren't counted, but based on serving sizes and ingredients provided in sample menus and recipes, intake in all phases runs about 1,200 to 1,400 calories daily, provided that you eat reasonable portions. This calorie level should produce weight loss of about a pound per week. Fat - much of it healthful fat from salmon and olive oil - provides 40 to 50 percent of calories, higher than the 30 percent or less targeted by low-fat diets and groups such as the American Heart Association. According to the Healthy Eating Index, South Beach Phase 1 could fall short on fruit and grains for women and men, and may have too much saturated fat, but it appears to hit the mark on milk, vegetables, meat, cholesterol and variety. Phase 2 may still skimp on grains and some dairy products and may have too much cholesterol because of eggs. But for women especially, it appears to score well on vegetables, fruit, meat, saturated fat, sodium and variety. Men may need more vegetables.

PHYSICAL ACTIVITY QUOTIENT

Newspaper ads promise that exercise is not needed for success on the South Beach Diet. The book offers just a half-page on physical activity, which Wadden says is surprising given that Agatston is a cardiologist. "It's true that you don't have to exercise to lose weight," Wadden says, "but it sure helps." And as Wadden notes, increased physical activity is good for improving such other things as energy, sleep, mood and blood pressure.

Cooking Measurements (general and for specific foods)

Everytime I look for recipes, I find all kinds of measurements and sizes, and even though I’ve been preparing my yummy diet food for a while, I still find myself looking online for conversions. So this post is meant to make our lives easier and have all this information in one place (or at least the most common used measurements). If you feel like something is missing, just let me know, and I will add it immediately. Also, if by any chance you find other values than the ones I posted, please comment and I will do a little research. We only want the correct stuff here! J

Note: Please understand that this is not a scientific post. Before throwing some mean comments about my complete lack of physics knowledge, know that I am aware of the difference between volume and weight. The reason I am not specifing it here is because this is only meant for cooking, and I am trying to simplify the information as much as possible. Cooking should be fun, not mind boggling.

Note 2: Some measurements are rounded. Again, for cooking purposes we don’t need to be surgically correct.

With that being told, here it goes:

General:

1 oz = 28.3 grams = 2 tbs

100 grams = 3.5 oz

1 lb = 453 grams

1 kg = 1000 grams = 2.2 lbs

1 tbsp = 3 tsp = 15 ml

1 tsp = 5 ml (capacity)

1 cup = 48 tsp = 16 tbsp = 8 oz

1 pint = 2 cups

1 jigger = 1,5 ounces = 44.4 ml

Specific (alphabetical):

Almonds (slivered)

1 tbsp = 5 grams

1 cup = 108 grams

1 almond = 1.2 grams

Bacon

½ cup bacon bits = 8 slices crisp bacon

Brocolli, flowerets

1 tbsp = n/a

1 cup = 71 grams

Butter (and margarine)

1 tbsp = 15 grams

1 cup = 227 grams

Cheddar (grated)

1 tbsp = 10 grams

1 cup = 200 grams

Cocoa

1 tbsp = 7 grams

1 cup = 125 grams

Coconut

1 tbsp = 6 grams

1 cup = 70 grams

Eggs

¼ cup eggs = 1 large egg – beaten

1 cup eggs = 4-5 medium eggs – beaten

1 cup egg whites = 8-10 egg whites

1 cup egg yolks = 12-14 egg yolks

Flour

1 tbsp = 15 grams

1 cup = 125 grams

Lemon

1 lemon à 2-3 tbsp lemon juice

1 lemon à 1 tablespoon zest

Milk (dry)

1 tbsp = 4 grams

1 cup = 70 grams

Milk (non-fat)

1 tbsp = 15 grams

1 cup = 245 grams

Milk (sweetened, condensed)

1 tbsp = 20 grams

1 cup = 306 grams

Oil

1 tbsp = 13.65 grams

1 cup = 224 grams

Onion (chopped)

1 tbsp = 10 grams

1 cup = 150 grams

Parmesan

1 tbsp = 8 grams

1 cup = 100 grams

Rice

1 tbsp = n/a

1 cup = 200 grams

Salt

1 tbsp = 20 grams

1 cup = 180 grams (hopefully you cook for a restaurant, if you’re intreested in this amount!)

Sugar (brown)

1 tbsp = 13.8 grams

1 cup = 220 grams

Sugar (granulater)

1 tbsp = 12.5 grams

1 cup = 200 grams

Water (wine, vinegar)

1 tbsp = 15 grams

1 cup = 250 ml (it is actually 237 ml, but in cooking we round it to 250 for easier measurement)

Yoghurt

1 tbsp = 20 grams

1 cup = 245 grams

This blog will be updated regularly, whenever I add a new reicpe or have a request.