The South Beach Diet Taste of Summer Cookbook - Hardcover

Arthur Agatston, M.D., is a preventive cardiologist and associate professor of medicine at the University of Miami Miller School of Medicine. In 1995, Dr. Agatston developed the South Beach Diet to help his cardiac and diabetes patients improve their blood chemistries and lose weight. Since then, his book The South Beach Diet and its companion titles have sold more than 22 million copies. Dr. Agatston has published more than 100 scientific articles and abstracts in medical journals, and recently he received the prestigious Alpha Omega Award from New York University Medical Center for outstanding achievement in the medical profession. He lives in Miami Beach with his wife, Sari.

SUMMERTIME ON THE SOUTH BEACH DIET

Summer is a great time to enjoy your South Beach Diet lifestyle. With the abundance of fresh fruits and vegetables available at this time of year, it's so easy to eat healthy. Whether you shop at a local farmers' market or supermarket or enjoy the bounty of your own garden, the foods of summer naturally suit the South Beach Diet.

Since we all like to relax during these warm months, preparing food should be laid-back and fun. The easy recipes in this book help you do just that, any night of the week, whether you're eating in or making food for a picnic, barbecue, camping trip, day at the beach, or ballgame. Imagine packing a cooler with South Beach Diet Club Sandwiches (page 51), a side of Savoy Slaw with Sesame Dressing (page 88), and fresh Summer Fruit Cocktail for dessert (page 212). Add some plastic utensils, a few napkins, and a bottle of water and you're good to go!

Burgers, hot dogs, fries, and creamy potato and egg salads are on everyone's list of summer favorites, including ours, so we've updated them-- creating healthy versions that are tastier than ever. Juicy Chimichurri Burgers (page 148) are made with lean ground beef, and there are Asian Tuna Burgers (page 116) and South-of-the-Border Salmon Burgers (page 117), too. We've lightened up potato salad with a creamy yogurt dressing (page 81), and egg salad by using more egg whites than yolks (page 47). Hot dogs are dressed with a homemade tomato and pickle relish (page 158) that's sugar free and much lower in sodium than supermarket versions. For vegetarians, there are tasty Chicago-style tofu dogs (page 181), charred on the grill and topped with hot peppers, ripe tomato slices, tangy mustard, and more. You'll make delicious grilled fries using fiber-rich sweet potatoes (page 86), and refreshing Peach-Raspberry Shakes (page 230) that taste as rich as those made with ice cream. And this is just the beginning!

Along with these best-loved American summer foods, there are recipes inspired by the cuisines of warm climes around the globe. You'll find Spanish White Gazpacho (page 43), made with protein-and fiber-rich almonds; Caribbean-style drinks (pages 223 and 228); Middle Eastern grilled meatballs (page 156); and Moroccan Couscous (page 77). On hot days, you might make Summer's Bounty Greek Salad (page 66) or enjoy a simple piece of spice-rubbed chicken or fish with a side of Spanish Rice Salad with Pumpkin Seeds (page 89). For cooler days and nights, try Quick Chicken Tagine (page 134) or Southern-Style Shrimp Boil (page 96).

No matter which recipe you choose, you'll find we've used healthy and easy cooking techniques, like grilling and quick sauteing, throughout the book. You won't be toiling over a hot stove or heating up the kitchen for hours with the oven on high. And with a little advance planning, you can maximize your time outdoors and with the family. Spend some time on Sunday thinking through the meals you'd like to make during the coming week. Refer to the sample meal plans on pages 234 to 249, which combine recipes from the book with other quick-to-put-together dishes for Phases 1 and 2. If you're making Grilled Chicken Fajitas (page 143), for instance, throw on some extra chicken to use in tomorrow's lunch of Curried Chicken Salad with Peanuts (page 136); use it instead of the sauteed chicken the recipe calls for. Or add a piece of salmon to the grill for a delicious next-day supper of Grilled Salmon and Farro Salad (page 105). By thinking ahead and doing some advance preparation, you can save valuable time to relax and enjoy more summer fun.

The Phases: A Short Course

Here are the fundamentals of the South Beach Diet's three phases:

Phase 1: This is the shortest phase of the diet, lasting only 2 weeks. Phase 1 is for people who have a substantial amount of weight to lose or who experience significant cravings for sugar and refined starches. During this phase, you'll jump-start your weight loss and stabilize your blood sugar levels to minimize cravings by eating a diet rich in healthy lean protein (fish, chicken, and lean cuts of beef), vegetables, nuts, reduced- fat cheeses, eggs, low-fat dairy, and good unsaturated fats, such as extra- virgin olive oil. You'll enjoy three satisfying meals a day, plus at least two snacks, and you'll even be able to have some desserts. What you won't be eating are starches (bread, pasta, and rice) or sugar (including fruit and fruit juices). While this may be hard at first, remember that in just 2 weeks you'll be adding many of these foods back into your life. Exercise during all phases is important to your overall health and will improve your results.

Phase 2: Those people who have 10 £ds or less to lose, who don't have problems with cravings, or who simply want to improve their health can start the diet with Phase 2. If you're moving on to Phase 2 from Phase 1, you'll find that your weight will continue to drop steadily and your cravings will have subsided. You'll gradually reintroduce many of the foods that were off-limits on Phase 1, including more good carbs such as whole- grain breads, whole-wheat pasta, and brown rice, as well as whole fruits and some root vegetables (such as sweet potatoes). You'll even be able to have a glass or two of red or white wine with meals if you like. Continue on Phase 2 until you reach a weight that's healthy for you.

Phase 3: This phase begins once you reach your healthy weight. At this point, you'll fully understand how to make good food choices while maintaining your health and weight. Since your South Beach Diet lifestyle will be second nature and you'll be able to monitor your body's response to particular foods with ease, you'll find yourself naturally making the right choices. Remember, once you reach Phase 3, no food is off-limits. You can even enjoy a few bites of a decadent dessert on occasion.

How to Use This Book

Whether you're on Phase 1 or Phase 2 or have made the South Beach Diet your lifestyle, this book will provide you with plenty of great recipes to cook all summer long. By utilizing the seemingly inexhaustible variety of fresh foods available, you'll have no trouble creating healthy meals whatever the occasion. But first, let's take a look at how this book is organized.

We've divided the book into nine chapters (from energizing breakfasts to cooling drinks), each filled with fresh, light recipes that take advantage of summer's most exciting flavors. To start the day, you'll find pancakes and French toast loaded with berries and other summer fruits, as well as some surprising egg dishes and more. You'll then move on to cooling soups and healthy sandwiches, bountiful salads and side dishes, and satisfying main courses for fish and poultry lovers, meat eaters, and vegetarians alike. And naturally, we've got delicious desserts and refreshing drinks for all phases of the diet. Keep in mind that if your garden or farmers' market is overflowing with juicy tomatoes or bright zucchini and yellow squash, or if the kids are clamoring for chicken or pasta, you can simply turn to the index (page 266) to find recipes organized by main ingredient and, of course, by phase.

Whatever phase of the diet you're on, you'll have a multitude of satisfying dishes to choose from. During Phase 1, for example, you might start your day with Summer Squash Scramble with Fresh Tomato (page 17), then enjoy some reduced-fat cheese and celery sticks for a midmorning snack. For lunch, try a bowl of Garden White Bean Soup (page 46) paired with some turkey breast slices and a green salad. In the afternoon, snack on hummus and bell pepper slices. Then, for dinner, choose Grilled Tuna with Provencal Anchovy Sauce (page 108) and a side of Grilled Asparagus with Lemon Aioli (page 76). Keep in mind that on Phase 1 you can always enjoy Phase 2 burgers and sandwiches--the seasonings and sauces are so tasty, you'll have no trouble skipping the bun and savoring the filling on its own. Of course, all healthy eaters can enjoy Phase 1 recipes.

With each recipe, we've also provided prep and cook times. When you're making several dishes for a meal, you can often prepare one while another is cooking. This will help reduce your time in the kitchen. For example, while you're marinating the lamb cubes for Spicy Lamb Kebabs with Cucumber- Mint Yogurt (page 169), you can prepare a side dish of Grilled Fennel with Mixed Olives (page 83) or toss together a simple salad. Remember, you can grill meats and fish for sandwiches a day or two ahead, mix drinks and make slaws in advance, and get a head start on baked goods, frozen desserts, and fruit salads.

Since many of the recipes are adaptable, you can alter them to fit what's freshest at the market. If the tuna looks fresher than the salmon, for example, try swapping one for the other. If the peaches look better than the nectarines, use them instead. And as summer wanes, you can often substitute fall and winter produce so that you can enjoy many of the recipes year-round. We've also provided a guide for preserving fresh summer fruits and vegetables for use in cooler months (see "Extending the South Beach Summer," page 10).

Summer Food Safety

Food safety should always be at the top of your mind, especially when outside temperatures soar. You can avoid many common food-related health problems by taking the following precautions: Wash your hands thoroughly with hot soapy water before, during, and after handling food. Soak fruits, vegetables, and greens for 2 minutes, then rinse well under running water to remove dirt and other contaminants. Thaw frozen meats in the microwave or the refrigerator, not at room temperature. When storing raw meats in the refrigerator, keep them well sealed and on the bottom shelf to prevent juices from dripping onto other foods. Keep cutting boards used for raw meat separate from those used for fruits and vegetables or cooked meats to avoid cross-contamination, and wash them thoroughly after each use. Pack food for travel, picnics, and barbecues in well-insulated coolers or insulated bags with plenty of ice. Instead of transporting coolers in the trunk, place them in the backseat of your air-conditioned car. When grilling or picnicking, choose a shaded spot for outdoor buffet foods and coolers and avoid letting prepared foods sit out for more than 1 hour in hot weather. See "Great Grilling on the South Beach Diet" (page 9) for more safety tips.

Healthy Eating All Summer Long

The recipes in this book have a few key things in common: They are diverse and delicious, for starters! And they're composed of slowly digested, nutrient-dense, fiber-rich foods like whole fruits, vegetables, and whole grains, as well as good fats, lean protein, and low-fat dairy. These types of foods help keep your blood sugar stable, and they promote satiety--the feeling of fullness that signals you are no longer hungry. This is important because eating foods that leave you feeling satisfied can help lead to weight loss success.

Eating the right foods can also improve your health in numerous other ways. Let's start with fruits and vegetables. You may have heard of something called the ORAC (Oxygen Radical Absorbance Capacity) scale, which measures the total antioxidant potency of foods. (Antioxidants are what protect you from free radicals, naturally occurring molecules that can damage cells and eventually cause disease if left unchecked.) Summer fruits that rank high on the ORAC scale include blueberries, blackberries, raspberries, strawberries, plums, red grapes, and cherries. You'll enjoy them in such recipes as Grilled Pork and Plum Salad with Almond Gremolata (page 167) and Strawberry-Blueberry Crunch (page 209). In the vegetable category, the season's antioxidant all-stars include kale, garlic, spinach, yellow squash, broccoli, red bell peppers, and eggplant. Try these in Curried Summer Squash Soup (page 36), Southern-Style Greens (page 85), and other great recipes.

Like fruits and vegetables, whole grains and legumes also contain antioxidant-rich phytochemicals as well as good amounts of fiber. In this book, we use a wide variety of beans and grains, including farro and wheat berries, which may be new to you. We also use nuts and seeds (in moderation) because they provide high-quality plant protein and also good monounsaturated and polyunsaturated fats. Some, like pistachios, almonds, sunflower seeds, pine nuts, and flaxseeds, are particularly high in plant sterols, which (along with other monounsaturated fats like olive oil and canola oil) can help reduce "bad" LDL cholesterol. And, of course, the book is full of recipes for omega-3-rich fish and shellfish and lean poultry and meat dishes. Vegetarians will also be pleased to find a good selection of recipes featuring tempeh, tofu, beans, and whole grains.

Making the Most of Summer's Herbs

Fantastic flavor enhancers for healthy summer dishes, herbs can be used in everything from soups and salads to sauces and even desserts! The tips below, on pages 11 and 12, and in the glossary, on pages 256 and 257, will guide you.

Substitute dried herbs for fresh, and vice versa.

Substitutions can be made in many of the recipes in this book using a simple 3 (fresh herb) to 1 (dried herb) ratio. For example, if a recipe calls for 1 tablespoon (3 teaspoons) fresh rosemary, use 1 teaspoon dried.

Purchase wisely.

When purchasing fresh herbs, look for bright leaves with few blemishes and a vibrant fresh scent.

Store fresh herbs to last.

Wrap fresh herbs loosely in barely dampened paper towels, place in a resealable plastic bag with the air pressed out (leaving a small opening), and keep in the refrigerator produce drawer for 3 to 5 days. You can also store fresh herbs like basil, parsley, and cilantro bouquet style. Place stems in a glass with a few inches of cool water. Keep bouquets on a countertop in a cool area, away from sunlight and heat.

Grow your own.

Always have fresh herbs at your fingertips (and reduce grocery bills!) by growing them in your garden or on a balcony, windowsill, or counter. Buy potted herbs at your local farmers' market or nursery, where you can also get specific growing tips.

Make fresh herb vinegars.

Clean fresh herbs and pat them dry. Place in a small plastic or glass container. Cover the herbs with cider vinegar, red or white wine vinegar, or rice wine vinegar. Seal and refrigerate for 2 weeks; strain and discard the herbs. Use herb vinegars in salads and marinades. If the herb flavor is too strong, add more vinegar to dilute.

Brew fresh herb teas.

Simmer 8 to 10 tablespoons (or more to taste) of a fresh herb such as peppermint, chamomile, lemon balm, or lemongrass in 4 cups water for 15 minutes. Strain and refrigerate for iced tea or serve hot. You can enhance herb teas by adding citrus peel or fennel seeds to the simmering water.