With the spring and summer months upon us many folks are looking for some quick fixes for the ex- tra pounds that reached our waist lines over the winter, I know I definitely am! This month we are going to concentrate on low carb snacks and light meals and reiterate the “little” things we can do to help burn some extra calories.
I am going to revert back to my former “life” in Baltimore where I had a small catering company called Dinner at Your Door. We specialized in the South Beach Diet and actually had several clients whom we made three squares and two snacks and a dessert for seven days a week. We helped one couple lose a combined total of 80 pounds in six months. Of course, they were also on a regimented exercise plan. I cannot stress to you enough how important it is to exercise and eat right for both your physical and emotional health!
Don’t be afraid that low carb means low flavor, trust me, it does not. This month’s recipes will show you how flavorful and easy it is to live a low carb life- style. I am not saying don’t eat carbs, I love my breads and starches but I am say- ing that too much might be just that, too much! At the restaurant we use a lot of whole wheat flour for many of our rec- ipes including our wonderful Cream of Crab Soup. Again, just a little twist on a traditional comfort food! Low carb living! For this month let’s do a day’s worth of eating South Beach Style! Beginning with your morning we will have a full day’s worth of food including breakfast, lunch, dinner, two snacks and dessert. Yes, you can even have dessert!
BREAKFAST Swiss Cheese and Vegetable Frittata – be sure to have your ingredients ready as omelets cook quickly and if avail- able use a non-stick pan so your eggs slide off easily. • 2 teaspoons Extra Virgin Olive Oil (EVOO) • ½ small onion, thinly sliced • ½ red bell pepper, thinly sliced • 1 small plum tomato, diced • ¼ teaspoon Italian seasoning or dried basil (I prefer 1 teaspoon fresh basil cut into thin strips) • 3 eggs, slightly beaten • ¼ teaspoon salt and a pinch of black pepper Heat oil in a non-stick skillet over medium heat. Add onion and pepper and heat until softened, about 3 minutes. Add tomato and seasoning, cook for three minutes. Meanwhile, season eggs with salt and pepper and whisk. Pour directly over vegetable mixture and swirl pan so eggs completely surround vege- tables until eggs are almost set, about 5 minutes. Finish off under broiler until eggs are fluffy, about 3-5 minutes. This recipe serves 2.
MID-MORNING SNACK Peppery Cheese Popcorn – this would be a great dessert to sneak into the movie
theatre after dinner! • 6 cups freshly air popped popcorn (1/3 cup uncooked kernels) • Butter flavored cooking spray • 2 tablespoons finely grated Parmesan cheese • ¼ teaspoon freshly ground black pepper and a pinch of salt Place popcorn in a large mixing bowl and coat lightly with cooking spray. Sprinkle with cheese, pepper and salt to taste. This recipe serves 2-3.
LUNCH Bulgur, Cucumber and Mint Salad – this is also a great side dish for grilled fish. • 1 ½ cups water • ¾ cup bulgur wheat • 2 plum tomatoes, diced or 8 grape tomatoes cut in half length wise • 1 medium cucumber, peeled and seeded, • 2 tablespoons chopped fresh mint • 2 tablespoons EVOO • 1 tablespoon fresh lemon juice • Salt and pepper to taste • Bring water and bulgur to a boil in a medium sauce pan, reduce heat to low and cover until water is absorbed and bulgur is tender, approximately 10 minutes. Remove from heat. Spread bul- gur on a large plate. Toss in ½ the mint and place in refrigerator to cool for 5 minutes. Trans- fer to a mixing bowl and fluff with a fork, adding remaining dry ingredients. Whisk together the lemon juice and EVOO and toss the mixture. Garnish with remaining mint. Serve room temperature or chilled. This recipe serves two.
AFTERNOON SNACK Celery with Herbed Cream Cheese and Walnuts • 1/3 cup walnuts • 1 8 ounce packet reduced fat cream cheese, at room temperature • 1 tablespoon fresh chopped chives • 16 large celery stalks, trimmed • Salt and pepper to taste Heat oven or toaster oven to 375 degrees. Spread walnuts on baking tray and bake for 10 minutes or until fragrant and then roughly chop. Combine walnuts with cream cheese and chives in a mixing bowl and add salt and pepper to taste. Using a rubber spatula fill each stalk with mix. This recipe makes 8 servings. (this is a great make ahead snack that will hold for 3-4 days)
DINNER Lamb Chops with Chimichurri Sauce with Feta, Cucumber and Radish Sal- ad – this Mediterranean style dinner is perfect for dinner on the patio! • 8 3 ounce lamb chops • ¼ cup EVOO • 1/3 cup fresh parsley leaves • 2 peeled garlic cloves • 1 tablespoon fresh lemon juice • ½ teaspoon dried oregano • ¼ teaspoon red pepper flakes • Salt and freshly ground pepper to taste Heat grill to high. Rub lamb chops with EVOO and salt and pepper. Grill 3 minutes per side for medium rare. Re- move meat from heat and allow to rest for minutes. Meanwhile combine re- maining ingredients in a food proces- sor and combine until just pureed. Sea- son with salt and pepper and serve with lamb. This recipe serves four. Feta, Cucumber and Radish Salad • 2 medium cucumbers, peeled, seeded and sliced • 1 ½ cups thinly sliced radishes • ½ cup fresh mint leaves • 2 tablespoons minced red onion • 2 tablespoons
EVOO • 2 teaspoons red wine vinegar • 5 ounces reduced fat feta cheese, crumbled • Salt and freshly ground pepper to taste • Combine all ingredients (except feta and salt and pepper) and toss in a mixing bowl. Gently toss in feta and salt and pepper to taste. This recipe serves four.
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