478 safe beach Recipes

butter, softened, sugar, egg, king arthur unbleached all-purpose flour, baking powder, pumpkin pie spice, vanilla frosting, gel or liquid food coloring

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

clorox 2 powder bleach, ivory liquid dishwashing soap (original formula)

water, baking cocoa, shortening, sugar, eggs, vanilla, all-purpose flour, baking powder, baking soda, salt, buttermilk, milk, all-purpose flour, salt, shortening, sugar, vanilla

kiwi fruits, peeled and cut in half across the width, fresh pineapple, peeled and chopped (8 x 3cm wedges), strawberries, ice-cream sticks

lean ground turkey (the leaner, the better), salt, black pepper, chopped white onion, garlic powder, sliced white mushrooms (i used the pre bought from the produce section), uncooked pasta (usually stroganoff is made with egg noodles. i have to use no yolks. they come in 8oz packages), creamy portabella mushroom soup (imagine is a brand of non-dairy cream of soup substitute), tofutti better-than-cream-cheese (or other subsitutute, i recommend tofutti brand better than cream cheese)

soymilk (i use regular skim milk as it doesn tsp bother my ibs) or 1 1/2 cups rice milk (i use regular skim milk as it doesn tsp bother my ibs), banana, ripe (i slice and freeze first), peanut butter

pumpkin puree, yogurt or 1 cup soy, soymilk or 1/4-1/2 cup rice milk or 1/4-1/2 cup skim milk, brown sugar, ground cinnamon, ground ginger , scant, ground nutmeg , scant, ground cloves, scant, ice cubes

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

kamut flour, salt (i think this can be safely reduced, i like !), xanthan gum, olive oil, honey, warm water, active dry yeast

margarine, light corn syrup, salt, vanilla extract, powdered sugar (more or less )

sweet potatoes, skim milk, butter, melted, vanilla extract, eggs, beaten, salt, splenda brown sugar blend, rice flour, butter, melted, pecans, chopped

dozen egg (white ), white vinegar, beet, cranberries or juice, raspberries, red grape juice, pickled beet juice, red onion, skins (boiled ), yellow onion, skins (boiled ), strong coffee, instant coffee, black walnut, shells (boiled ), orange peel (boiled ) or lemon peel (boiled), carrot, tops (boiled ), celery seed (boiled ), ground cumin (boiled ), ground turmeric (boiled ), red cabbage (boiled ), blueberries (crushed & boiled )

all-purpose flour, baking cocoa, baking powder, salt, butter flavor shortening, granulated sugar, eggs, white chocolate chips

ammonia , approx. (windex, glass plus, etc.), quick-cooking oats (i ve also heard you can use grits), cinnamon

all-purpose flour, baking soda, salt, vegetable shortening, granulated sugar, water, semisweet chocolate morsels, divided (12 oz. package.), eggs