523 adapted beach Recipes

frozen chopped spinach, butter (i am following south beach, so adjust to your preference) or 1 tbsp olivio spread (i am following south beach, so adjust to your preference) or 1 tbsp smart balance spread (i am following south beach, so adjust to your preference), laughing cow light spreadable cheese with garlic and herbs, reduced-fat cheddar cheese, light cream, salt and pepper

potatoes (white , yukon or red), unsalted butter, kosher salt (we find 2 a bit too salty), fresh ground pepper, fresh herbs (your preference, parsley, chives, dill)

warm water, instant coffee granules, good quality, all-purpose flour (replace 3/4 cup of white flour with whole wheat), baking powder, baking soda, eggs (3/4 cup eggbeaters), granulated sugar (i used 1/2 cup splenda granulated and 1/4 cup splenda brown sugar blend), vanilla extract, salt, vegetable oil, semi-sweet chocolate chips

olive oil, potatoes, peeled and diced, onions, chopped, garlic cloves, chopped, bay leaves, kale, coarsely chopped, garbanzo beans (chick peas) or 1 (15 oz) can cannellini beans, drained and rinsed, diced tomatoes, diced chorizo sausage, chicken broth or 4 cups stock, coarse salt and pepper

frozen chopped broccoli, cooked, mayonnaise, grated sharp cheddar cheese, condensed cream of mushroom soup, eggs, lightly beaten, crushed crackers, butter, melted

minus 2 tbsp cake flour (8 1/2 oz by weight), bread flour (8 1/2 oz by weight), baking soda, baking powder, coarse salt, unsalted butter, light brown sugar (10 oz by weight), granulated sugar , plus, granulated sugar (8 oz by weight), eggs, vanilla extract, bittersweet chocolate (disks or feves, at least 60 percent cacao content ( see note), sea salt

chunk tuna, drained and mashed, mayonnaise (hellmans or best or s & w), chopped celery, sliced scallions (green or spring onions), hard-boiled eggs, chopped, american mustard, gherkin relish (pickle), salt and pepper

heavy cream, sugar, vanilla extract, chocolate wafer cookies, unsweetened cocoa (or chocolate shavings)

english cucumber, halved but not peeled, red pepper, cored and seeded, green pepper, cored and seeded, tomatoes, red onion, garlic cloves (or more ), tomato juice, white wine vinegar, olive oil, kosher salt, pepper

all-purpose flour, old fashioned oats, baking powder, baking soda, salt, ground cinnamon, ground nutmeg, ground allspice, eggs, lightly packed dark brown sugar, buttermilk, canola oil, pure vanilla extract, dark raisin , plumped, drained, and patted dry, coarsely chopped toasted walnuts

yellow onion, diced, oil (i use canola), boneless skinless chicken breasts, verde salsa (i use herdez brand), corn (i use south beach diet wheat ones) or 8 wheat flour tortillas (i use south beach diet wheat ones), green enchilada sauce (i use las palmas brand), diced jalapeno peppers (i use ortega), sour cream, tomato, diced, green onions, diced, cilantro, sour cream, shredded monterey jack cheese

wheat bran, whole wheat flour, brown sugar, skim milk, egg, canola oil, carrots, shredded, raisins, salt, baking soda, baking powder, cinnamon, ginger

corn tortillas, enchilada sauce, cheddar cheese, vegetable broth, sweet pepper, onions, garlic, bulgur wheat, dry, lentils, dry, light ricotta cheese, cumin, coriander, salt to taste

sliced pancetta, coarsely chopped, unsalted butter, parsnips, peeled , quartered lengthwise, cored, then cut crosswise into 1/4-inch-thick pieces, dried egg fettuccine or taglierini, chopped fresh flat-leaf parsley, grated parmigiano reggiano

russet potatoes, whole, kosher salt, plus more for cooking the potatoes, mayonnaise, dill relish, eggs, hard boiled and diced, celery ribs, diced, prepared mustard (yellow or spicy brown ), fresh ground black pepper

shredded cabbage and carrot coleslaw mix (usually already has carrots, sold as coleslaw mix ), carrot (skip if the cabbage came with s) (optional), salt, fat-free mayonnaise, low-fat buttermilk, white vinegar, lemon juice

plain graham cracker squares (2 1/2-inch squares), graham cracker crumbs (optional), sugar (optional), butter (optional) or 1/4 cup margarine, melted (optional), pecans, finely chopped (optional), sliced fresh berries (strawberries) or 2 cups drained frozen berries (strawberries), splenda artificial sweetener (1cup sugar instead of both the splenda ingredients), splenda brown sugar blend, egg whites, lemon juice, vanilla, salt, cool whip lite (1/2 cup whipping cream)

cocoa or 1/2 cup carob powder, oil, eggs, flour (i use whole grain), salt, baking powder, nuts, chopped