2007. december 17., hétfő

Detox diet [method]

A detox diet is a dietary regimen involving a change in consumption habits in an attempt to "detoxify" the body by removal of "toxins" or other contaminants. Proponents claim it improves health, energy, resistance to disease, mental state, digestion, as well as aiding in weight loss. Scientists, dietitians, and doctors, however, regard 'detox diets' as less effective than drinking a glass of water, and view 'detox diets' as generally harmless but a waste of money.

"Detox" diets usually suggest that fruits and vegetables compose a majority of one's food intake. Limiting this to unprocessed (and sometimes also non-GM) foods is often advocated. Limiting or eliminating alcohol is also a major factor, and drinking more water is similarly recommended.

Detox diets

An incomplete list of methods to modify the diet for the purpose of detoxification includes:

  • Eliminating foods that are hard on metabolism, such as caffeine, alcohol, processed food (incl. any bread), pre-made or canned food, salt, sugar, wheat, red meat, pork, fried and deep fried food, yellow cheese, cream, butter and margarine, shortening, etc., while focusing on pure foods such as raw fruits and vegetables, whole grains (excl. white rice), legumes, raw nuts and seeds, fish, vegetable oils, herbs and herbal teas, water, etc.
  • Raw foodism
  • Fasting, including water fasting and juice fasting.
  • Increased consumption of fish such as salmon
  • Food combining.
  • Calorie restriction.
  • Herbal detox.
  • Master Cleanse also known as the lemonade diet, terms coined to refer to the fasting paradigm penned by Stanley Burroughs
  • Natural hygiene holds that the true cause of disease is toxemia, or poisoning, in the blood. Natural Hygiene claims that these toxins are a normal product of metabolism or living.

Some proponents of detox diets would emphasize it as a lifestyle, rather than a diet. It has made some appearances in the media, such as in Morgan Spurlock's 2004 documentary film Super-Size Me. Literary references include "Ultimate Lifetime Diet" by Gary Null advocating veganism as a (lifestyle) method of detoxification.


Professor Alan Boobis OBE, Toxicologist, Division of Medicine, Imperial College London states that "The body’s own detoxification systems are remarkably sophisticated and versatile. They have to be, as the natural environment that we evolved in is hostile. It is remarkable that people are prepared to risk seriously disrupting these systems with unproven ‘detox’ diets, which could well do more harm than good."

There is also criticism that detox diets in general are unhealthy due to the possibility of a greater amount of natural toxic chemicals in fruits and vegetables than in animal products. It is argued by advocates of this perspective that the liver has evolved to do its job without assistance from such diets. However, this argument does not take into account the main focus of most detox diets, which is the sheer excess of difficult to metabolize foods that is consumed in the present day. Thus, this argument does not consider the resulting larger quantity of toxic metabolic by-products that the liver and other body systems must process.

The potentially high mercury content in some fish is cited to argue against increased fish consumption. If one is considering eating more fish, it is therefore important to choose fish that have low mercury levels.

Sudden changes in diet have been linked to fainting and other medical issues. It is therefore of utmost importance to gradually introduce the dietary changes, especially if they are extreme compared to the present diet. Fasting should never be undertaken without a proper understanding of its proceedures, and long-term changes to the diet should always include a balance of the nutrients needed for the sustenance of the human body - carbohydrates, protein, unsaturated fat, vitamins, minerals and water. The same is adviseable for any diet, cleansing or otherwise, in order to maintain optimal health.

Highly restrictive detox diets such as Water fasting or the Master Cleanse are not the safest form of weight loss. These diets, if done improperly or for too long, may result in nutrient deficiencies. Of particular concern is lack of protein, which may result in wasting of muscle tissue due to insufficient amino acids for repair. With less lean muscle tissue, the body's metabolic needs decrease, which hampers weight loss efforts unless calories are lessened further in the diet.

While many people have provided testimonials to their health improvements in following a "detox" diet lifestyle, some of these people may have started the detox diet after coming off an unhealthy diet high in sugar and processed food that may lack nutrients. Any improvements cited from such people would only prove the effectiveness of a detox diet over an average diet, and not that it is the ideal diet that doesn't carry its own unique health risks. It is therefore necessary to investigate whether or not the diets advocated provide sufficient nutritional value for optimal physical functioning.

Some of the changes recommended in certain "detox" lifestyles are ones that agree with mainstream medical advice, such as consuming a diet high in fruits and vegetables. Separating the beneficial effects of such changes from the rest of the recommendations made in a "detoxifying" diet is difficult. Determining whether supposed results of a "detox" diet come from "purfying" the body of "toxins" or simply due to improving one's intake of fruits and vegetables is not possible.

Mediterranean diet [method]

The Mediterranean diet is a modern nutritional model inspired by the traditional dietary patterns of some of the countries of the Mediterranean Basin articularly Greece and Southern Italy.

Common to the traditional diets of these regions are a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil, fish, and red wine. The diet is often cited as beneficial for being low in saturated fat and high in monounsaturated fat and dietary fiber.

Although it was first publicized in 1945 by the American doctor Ancel Keys stationed in Salerno, Italy, the Mediterranean diet failed to gain widespread recognition until the 1990s. It is based on what from the point of view of mainstream nutrition is considered a paradox: that although the people living in Mediterranean countries tend to consume relatively high amounts of fat, they have far lower rates of cardiovascular disease than in countries like the United States, where similar levels of fat consumption are found.

One of the main explanations is thought to be the large amount of olive oil used in the Mediterranean diet. Unlike the high amount of animal fats typical to the American diet, olive oil lowers cholesterol levels in the blood. It is also known to lower blood sugar levels and blood pressure. Research indicates olive oil prevents peptic ulcers and is effective in treatment of peptic ulcer disease, and may be a factor in preventing cancer. In addition, the consumption of red wine is considered a possible factor, as it contains flavonoids with powerful antioxidant properties.

Dietary factors may be only part of the reason for the health benefits enjoyed by these cultures. Genetics, lifestyle (notably heavy physical labor), and environment may also be involved.

Concerns remain whether the diet provides adequate amounts of all nutrients, particularly calcium and iron. Nonetheless, green vegetables, a good source of calcium and iron, are used in the Mediterranean diet as well as goat cheese, a good source of calcium.

South Beach diet #2 [method]

Phase II

After two weeks, Phase II begins. Whole grain foods, fruits and dairy products are gradually returned to the diet, although in smaller amounts than were likely eaten before beginning the diet, and with a continued emphasis on foods with a low glycemic index. Sweet potatoes are also permissible. Red wine is also allowed in the beginning of the diet.

Phase III

After the desired weight is obtained, the diet calls to move into Phase III, a maintenance phase. In Phase III the diet expands to include three servings of whole grains and three servings of fruit a day.

The diet distinguishes between good and bad carbohydrates, and good and bad fats.

  • "Good carbs" are high in fiber or high in good fats, and have a low glycemic index, that is, they are digested and absorbed slowly. Other preferred carbohydrates are those with more nutritional value than the alternatives. For instance, brown rice is allowed in moderation, but white rice is discouraged. When eating any carbohydrates, Dr. Agatston recommends also eating fiber or fat to slow digestion of the carbohydrates.
  • "Good fats" are polyunsaturated and monounsaturated fats, especially those with omega-3 fatty acids. Saturated and trans fats are bad fats.

The diet emphasizes (1) a permanent change in one's way of eating, (2) a variety of foods, and (3) ease and flexibility. Eating whole grains and large amounts of vegetables is encouraged, along with adequate amounts of mono- and polyunsaturated fats, including o,ega-3 fatty acids, such as are contained in fish. It discourages the eating of overly refined processed foods (particularly refined flours and sugars), high-fat meats, and saturated fats in general.

The diet does not require counting calories or limiting servings; Agatston suggests dieters eat until they are satisfied. Dieters are told to eat 6 meals a day: breakfast, lunch, and dinner, with small snacks between each meal. This is different from The Zone diet in that The Zone recommends (1) a proper ratio of carbohydrates, proteins, and fats, (2) "good" carbohydrates, proteins, and fats over "bad" ones, and (3) eating portion sizes that are right for your body

South Beach diet #1 [method]

The South Beach diet is a diet plan started by Miami, Florida area cardiologist Arthur Agatston which emphasizes the consumption of "good carbs" and "good fats". Dr. Agatston developed this diet for his cardiac patients based upon his study of scientific dieting research. The diet first appeared in a book of the same name published by Rodale Press. The official website of the diet can be found at South Beach Diet Online.

Dr. Agatston believes that excess consumption of so-called "bad carbohydrates", such as the rapidly-absorbed carbohydrates found in foods with a high glycemic index, creates an insulin resistance syndrome—an impairment of the hormone insulin's ability to properly process fat or sugar. In addition, he believes along with many physicians that excess consumption of "bad fats", such as saturated fat and trans fat, contributes to an increase in cardiovascular disease. To prevent these two conditions, Agatston's diet minimizes consumption of bad fats and bad carbs and encourages increased consumption of good fats and good carbs.

The diet has three phases. In all phases of the diet, Dr. Agatston recommends minimizing consumption of bad fats.

Phase I

The diet begins with Phase I, which lasts two weeks. Dieters attempt to eliminate insulin resistance by avoiding high or moderately high-glycemic carbohydrates, such as dairy, sugar, candy, bread, potatoes, fruit, cereals, and grains. During this phase, Dr. Agatston claims the body will lose its insulin resistance, and begin to use excess body fat, causing many dieters to lose between 8 and 13 pounds. For the first two weeks, dieters eat normal-size helpings of meat, fish, vegetables, eggs, cheese, and nuts. This phase includes three meals a day, plus snacks, encouraging the dieter to eat until their hunger is satisfied. No alcohol is allowed (though red wine will be introduced later in small amounts). The dieter loses weight, changes body chemistry, and ends cravings for sugars and starches.

Phase I: Authorized foods

  • Beef: Lean cuts, such as sirloin (including ground), tenderloin, top round
  • Poultry (skinless): Cornish hen, turkey bacon (two slices per day), turkey and chicken breast
  • Seafood: All types of fish and shellfish (Shrimp,clams,oysters)
  • Pork: Broiled ham, Canadian Bacon, Tenderloin
  • Veal: Chop, cutlet, leg; top round
  • Lunchmeat: Fat-free or low-fat only
  • Cheese (fat-free or low fat): American, cheddar, cottage cheese (1–2% or fat-free), cream cheese substitute (dairy free), feta, mozzarella, Parmesan, provolone, ricotta, string
  • Nuts: Almonds (15), peanut butter (1 tsp), peanuts (20 small), pecan halves (15), pistachios (30)
  • Dairy: Milk (lowfat or nonfat), Yogurt (lowfat or nonfat PLAIN), unsweetened or sucralose sweetened soy milk.
  • Eggs: The use of eggs is not restricted unless otherwise noted by your physician. Use egg whites and egg substitute as desired
  • Tofu: Use soft, low-fat or lite varieties
  • Vegetables: Artichokes, asparagus, beans (black, butter, chickpeas, green, Italian, kidney, lentils, lima, pigeon, soy, split peas, wax), broccoli, cabbage, cauliflower, celery, collard greens, cucumbers, eggplant, lettuce (all varieties), mushrooms (all varieties), snow peas, spinach, sprouts (alfalfa), turnips, water chestnuts, zucchini
  • Fats: Canola oil, olive oil
  • Spices and seasonings: All spices that contain no added sugar, broth, extracts (almond, vanilla, or others), horseradish sauce, I can't Believe It's Not Butter! spray, pepper (black, cayenne, red, white)
  • Sweet treats (limit to 75 calories per day): Candies (hard, sugar-free), chocolate powder (no-sugar-added), cocoa powder (baking type), sugar-free fudgsicles, sugar-free gelatin, sugar-free gum, sugar-free popsicles, sugar substitute.

Phase I: No-No foods

  • Beef: Brisket, Liver, other fatty cuts
  • Poultry: Chicken wings and legs, duck, goose, poultry products (processed)
  • Pork: honey-baked ham
  • Veal: breast
  • Cheese: Brie, edam, non-reduced fat
  • Vegetables: beets, carrots, corn, potatoes (white),Potatoes, sweet
  • Yams
  • Fruit: Avoid all fruits and fruit juices in Phase 1 including: Apples, apricots, berries, cantaloupe, grapefruit, peaches, pears
  • Starches and Carbs: avoid all starchy foods in Phase 1 including: bread (all types), cereal, matzo, oatmeal, rice (all types), pasta (all types), pastry and baked goods (all types)
  • Dairy: Avoid all dairy in Phase 1, including: yogurt (cup-style and frozen), ice cream, milk (low-fat, fat-free, whole), milk (soy)
  • Alcohol of any kind, including beer and wine

Zone-diet [method]

'The Zone'

The diet centers on a "40:30:30" ratio of calories obtained daily from carbohydrates, proteins, and fats, respectively. The exact formula is always under debate, but studies over the past several years (including a non-scientific study by the PBS documentary show Scientific American Frontiers) have shown that it can produce weight loss at reasonable rates. The Scientific American Frontiers study compared the effectiveness of several popular 'diet' regimes including the Zone; somewhat to the surprise of the show's staff, the participants on the Zone experienced the greatest fat loss while simultaneously gaining muscle mass. Participants also reported the Zone as the easiest regime to adjust to, i.e. having the fewest adverse affects such as fatigue or hunger. Most people who report fatigue find that the fatigue diminishes by day 2 or 3.

"The Zone" is Sears' term for proper hormone balance. When insulin levels are neither too high nor too low, and glucagon levels are not too high, then specific anti-inflammatory chemicals (types of eicosanoids) are released, which have similar effects to aspirin, but without downsides such as gastric bleeding. Sears claims that a 30:40 ratio of protein to carbohydrates triggers this effect, and this is called 'The Zone.' Sears claims that these natural anti-inflammatories are heart and health friendly.

Additionally, the human body in caloric balance is more efficient and does not have to store excess calories as fat. The human body cannot store fat and burn fat at the same time, and Sears believes it takes time (significant time if insulin levels were high because of unbalanced eating) to switch from the former to the latter. Using stored fat for energy causes weight loss.

Another key feature of the Zone diet, introduced in his later books, is an intake of the proper ratio of Omega-3 to Omega-6 fatty acids. Dr. Sears is believed to have popularized the taking of pharmaceutical grade Omega 3 fish oils.

Atkins-diet #2 [method]


There are four phases of the Atkins diet: induction, ongoing weight loss, pre-maintenance and lifetime maintenance.


The Induction phase is the first, and most restrictive, phase of the Atkins Nutritional Approach. It is intended to cause the body to quickly enter a state of ketosis. Carbohydrate intake is limited to 20 net grams per day (grams of carbohydrates minus grams of fiber, sugar alcohols, or glycerin), 12 to 15 net grams of which must come in the form of salad greens and other vegetables. The allowed foods include a liberal amount of all meats, fish, shellfish, fowl, and eggs; up to 4 ounces (113 g) of soft or semi-soft cheese; salad vegetables; other low carb vegetables; and butter and vegetable oils. Alcoholic beverages are not allowed during this phase. Caffeine is allowed in moderation so long as it does not cause cravings or low blood sugar. If a caffeine addiction is evident, it is best to not allow it until later phases of the diet. A daily multivitamin with minerals is also recommended.

The Induction Phase is usually when many see the most significant weight loss — reports of losses of 5 to 10 pounds per week are not uncommon when Induction is combined with daily exercise.

Atkins suggests the use of Ketostix, small chemically reactive strips used by diabetics. These let the dieter monitor when they enter the ketosis, or fat burning, phase. Other indicators of ketosis include a metallic taste in the mouth, or bad breath.

Weight loss varies by person, especially based on the amount needed to lose, but on average most people achieve approximately 10% of the total weight loss within the Induction period.

Ongoing weight loss

The Ongoing Weight Loss (OWL) phase of Atkins consists of an increase in carbohydrate intake, but remaining at levels where weight loss occurs. The target daily carbohydrate intake increases each week by 2 net grams. A goal in OWL is to find the "Critical Carbohydrate Level for Losing" and to learn in a controlled manner how food groups in increasing glycemic levels and foods within that group affect your craving control. The OWL phase lasts until weight is within 10 pounds (4.5 kg) of the target weight. At first weeks you should add more of the induction acceptable vegetables to your daily products. For example, 6-8 stalks of asparagus, salad, one cup of cauliflower or one half of avocado. The next week you should follow the carbohydrate ladder Dr Atkins created for this phase and add fresh dairy. The ladder has 9 rings and should be added in order given. One can skip a rung if one does not intend to include that food group in one's permanent way of eating such as the alcohol rung.

The rungs are as follows:

  • Induction acceptable vegetables
  • Fresh dairy
  • Nuts
  • Berries
  • Alcohol
  • Legumes
  • Other fruits
  • Starchy vegetables
  • Grains


Carbohydrate intake is increased again this time by 10 net carbs a week from the ladder groupings, and the key goal in this phase is to find the "Critical Carbohydrate Level for Maintenance", this is the maximum number of carbohydrates you can eat each day without gaining weight. This may well be above the level of carbohydrates inducing ketosis on a testing stick. As a result, it is not necessary to maintain a positive ketosis test long term.

Lifetime maintenance

This phase is intended to carry on the habits acquired in the previous phases, and avoid the common end-of-diet mindset that can return people to their previous habits and previous weight. Whole, unprocessed food choices are emphasized, with the option to drop back to an earlier phase if you begin to gain weight.

Atkins-diet #1 [method]

Nature of The Diet

The Atkins Diet represents a departure from prevailing theories. Atkins claimed there are two main unrecognized factors about Western eating habits, arguing firstly that the main cause of obesity is eating refined carbohydrates, particularly sugar, flour, and high-fructose corn syrups; and secondly, that saturated fat is overrated as a nutritional problem, and that only trans fats from sources such as hydrogenated oils need to be avoided. Consequently, Dr. Atkins rejected the advice of the food pyramid, instead asserting that the tremendous increase in refined carbohydrates is responsible for the rise in metabolic disorders of the 20th century, and that the focus on the detrimental effects of dietary fat has actually contributed to the obesity problem by increasing the proportion of insulin-inducing foods in the diet. While most of the emphasis in Atkins is on the diet, nutritional supplements and exercise are considered equally important elements.

Atkins involves the restriction of carbohydrates in order to switch the body's metabolism from burning glucose to burning stored body fat. This process (called lipolysis) begins when the body enters the state of ketosis as a consequence of running out of excess carbohydrates to burn. Dr. Atkins in his book New Diet Revolution claimed that the low-carb diet produces a "metabolic advantage" where the body burns more calories, overall, than on normal diets, and also expels some unused calories. He cited one study where he estimated this advantage to be 950 calories (4.0 MJ) a day.

Atkins restricts "net carbs", or carbs that have an effect on blood sugar. Net carbohydrates can be calculated from a food source by subtracting sugar alcohols and fiber (which are shown to have a negligible effect on blood sugar levels) from total carbohydrates. Sugar alcohols need to be treated with caution, because while they may be slower to convert to glucose, they can be a significant source of glycemic load and can stall weight loss. Fructose (eg, as found in many industrial sweeteners) also contributes to caloric intake, though outside of the glucose-insulin control loop.

Preferred foods in all categories are whole, unprocessed foods with a low glycemic load. Atkins Nutritionals, the company responsible for marketing the Atkins Diet, recommends that no more than 20% of calories eaten while on the diet come from saturated fat.

According to his book Atkins Diabetes Revolution, for people whose blood sugar is abnormally high or who have type-2 diabetes, this diet decreases or eliminates the need for drugs to treat these conditions. The Atkins Blood Sugar Control Program (ABSCP) is an individualized approach to weight control and permanent management of the risk factors for diabetes and cardiovascular disease.

Lasagna Recipe [diet recipe]

There’s a low carb lasagna recipe without noodles:

Ingredients for Meat Sauce
1 - 1.5 lb lean hamburger
3/4 C fresh tomatoes, chopped fine
3/4 C water
1/2 C fresh mushrooms, chopped
1/2 C Hunt’s tomato juice
Salt and pepper to taste
Garlic seasoning
Italian seasoning

Cook these items in saucepan for about 45 minutes.
Put a small amount on bottom of lasagna dish.
Split remaining in half.

Mix in Bowl the Following
1C full tilt cottage cheese
1 1/2 C ricotta cheese
2 eggs (beaten)
1C mozzerella cheese (you can substitute 1/2 C cheddar)
1/2 C parmesan cheese
Salt and pepper, Garlic

Split mixture in half.
Put half cheese mixture in dish, layer half meat mixture on top, and then repeat.
Sprinkle with some parmesan cheese. Bake at 350 degrees for about 45 minutes.

The carb count should be about 5 - 7g per serving. This really helps with Italian food cravings and you won’t miss the noodles!

Sugar-Free Strawberry Jam [diet recipe]

3C strawberries (about 3 pint. strawberries)
3/4 C water
1 box “SURE-JELL for Lower Sugar Recipes” Fruit Pectin
1/2 C Splenda No Calorie Sweetener, Granular

Bring boiling-water canner, half full with water, to a simmer. Wash jars and screw bands in hot soapy water; rinse with warm water. Pour boiling water over flat lids in saucepan off the heat. Let stand in hot water until ready to use. Drain jars well before filling.

Stem and crush strawberries; place exactly 3 cups of the crushed strawberries in 6- or 8-quart saucepot. Stir in water. Gradually add pectin, stirring until well blended.

Bring mixture to full rolling boil (a boil that doesn’t stop bubbling when stirred) on high heat, stirring constantly. Boil exactly 1 minute, stirring constantly. Remove from heat. Stir in Splenda Granular. Skim off any foam with metal spoon.

Ladle immediately into prepared jars, filling to within 1/8 inch of tops. Wipe jar rims and threads. Cover with 2-piece lids. Screw bands tightly. Place jars on elevated rack in canner. Lower rack into canner. (Water must cover jars by 1 to 2 inches. Add boiling water, if necessary.) Cover; bring water to gentle boil.

Process 10 minutes. Remove jars and place upright on towel to cool completely. After jars cool, check seals by pressing middle of lid with finger. (If lid springs back, lid is not sealed and refrigeration is necessary.)

Each tablespoon of jam contains about 1g of carbs.

2007. december 16., vasárnap

Stir Fried Rice Eel with Garlic [diet recipe]


50g rice field eel

25g garlic

1 tsp ginger,chopped

1/2 tsp salt

1/2 tsp rice wine

1 tsp cornstarch mixed water

10g olive oil


1. a. Clean rice field eel,quick boil in hot water,take out.Cut into slices.

b. Marinate rice field eel in 1/4 salt and 1/4 tsp ginger for 20mins.

c. Peel the garlic, cut out the root. Cut into slices.

2. a. Heat the oil in a wok until about 110C,add garlic slices, stir until fragrance smell out, or half cooked. Leave oil in the wok,pour out garlic in a dish,set aside.

b. Add ginger in the wok,stir 2 times.

c. Add rice field eel slices. stir several times, add rice wine, stir fry until rice field eel thoroughly cooked.(Add some water if dry)

d. Add garlic, salt, stir 1min. Add cornstarch, stir until thicken.

c. Pour out in a dish, serve.

Note:1. Rice field eel, or mud eel is bred in rice field or pond,quite different from eel in sea(river).Its gill already degenerated. Rice field eel contains very low fat, but rich in DHA and vitamine A. It contains one substance that can reduce and regulate blood sugar,so it's an idea food for diatetes.

2. Rice field eel must be thoroughly cooked, otherwise it's not good to our health.

Serving Method:(one serving)

Serve as main dish at lunch or dinner. 50g rice field eel each meal.

Stir Fried Onions with Pork Slices [diet recipe]


60g lean pork

320g onions

2 tbs (10g) olive oil

1/2 tsp salt

1/2 tsp rice wine

1tsp cornstarch mixed with water

1/2 tsp rosemary


1.a. Clean onions,drain well, cut into slices. Set aside.

b. Cut pork into small slices(same size of onions),marinate in rice wine,1/4 tsp salt,1/2 tsp cornstarch for 15mins.

2. a. Heat the oil in a wok until about 110C.Add onions slices,stir fry 1min,or until fragrance comes out.

b. Add pork slices,stir several times;

add rosemary,the rest salt,stir until pork thoroughly cooked.

c. Add the rest cornstarch,stir several times until thicken.

d. Turn off heat,pour into a dish,serve.

Serving Method:(6 servings)

Serve at lunch or dinner as main dish.

Steamed Pumpkin Rice [diet recipe]


100g rice

200g pumpkin

200g clean water

5g olive oil

1/2 tsp shallot

1/3 tsp salt


1. a. Clean rice,soak in 200g water in a big bowl for at least 30mins.

b. Place the bowl with soaked rice and water in a steamer,steam for 10mins.(half cooked).

2. Clean pumpkin,peel off and seed off. Cut into 1cm cubes.

3. a. Heat the oil in a wok until about 110C.

b. Add shallot,stir,

c. Add pumpkin cubes,stir 1mins.

d. Turn off heat,pour in a big bowl.Set aside

4. When the rice half cooked,take out the bowl with rice,pour rice in the bowl with the pumpkin. Place the bowl with pumpkin and rice in the steamer,continue to steam for 20mins. Turn off heat.Let rice stay in steamer for 5mins before serve.


1. Arrange the time carefully,the best is when you finished cooking pumpkin,the rice just steamed 10mins. You may set aside the pumpkin and wait rice,but you shouldn't stop steaming the rice,then cook pumpkin,and then steam rice again. Remember,quickly take out the half-steamed rice and quickly pour on the pumpkin,then quickly steam again. Never leave half-steamed rice off heat long time(or even become cold) and then steam again.

Serving Method:(2 servings)

Serve as main food at lunch and/or dinner.

Tomato and Chinese Date Porridge [diet recipe]


100g rice

100g Chinese date

250g tomato

1000g water


1. a. Clean rice,date respectively,soak in water for at least 30mins.

b. Clean tomato,cut into bite-size cubes,set aside.

2. a. Heat water in a cooker,bring to a boil.Add soaked rice and date,together with the water.(Don't throw away soaked water). Bring to boil again.

b. Continue boil for 30mins over low heat.

c. Add tomato cubes,cook for 15mins.

3. Turn off heat,Serve.

Serving Method:(4 servings)

Serve as main food at breakfast,lunch or dinner.

Black Fungus with Sprout Salad [diet recipe]


500g soybean sprout

50g black fungus,soaked

1/2 tsp salt

2 pieces of lemon

1/2 tsp sesame oil

1/4 chili oil


1. a. Clean black fungus,cut into shreds.

b. Cook soybean sprout and black fungus shreds in boiling water respectively,each 10mins.

c. Cooled soybean sprout and black fungus shreds in cold water,take out,drain well.

2. Place soybean sprout and black fungus shreds in a big dish,add salt,sesame oil,chilli oil,stir well,sprinkle lemon juice.Serve.

Tip: It's more tasty if put the salad in refrigeratory for 20mins before serve.

Serving Method:(10 servings)

Serve as main dish at breakfast,lunch,or dinner.

Atkins Chicken Salad [diet recipe]

2 large chicken breasts, cooked
2 chopped dill pickles
3 chopped hard boiled eggs
3 chopped green onions
1/3 cup mayonnaise
1/3 cup sour cream
2 tablespoons capers
2 tablespoons chopped fresh dill
½ teaspoon ground pepper
½ cup pecan halves

Cut chicken into strips. Mix other ingredients in a large bowl. Add chicken and toss well to combine ingredients and serve chilled. I like the extra crunch the pecans give to this flavorful salad!

Tropical Muffins [diet recipe]

Recipe Ingredients

2 1/4 cup flour, all-purpose
1/4 cup sugar, granulated
1 tbsp baking powder
6 tbsp margarine, unsalted
1 1/2 cup pineapple, crushed, canned no suga, r added
1 tsp vanilla extract
1/2 tsp coconut flavor, imitation

Recipe Preparation

Preheat oven to 375. Combine flour, sugar and baking powder, cut min
margarine until mixture resembles coarse meal. Add remaining
ingredients, stir until mixture forms a sticky dough and leaves sides
of bowl ~ do not overmix. Spray 12 muffins cups with cooking spray,
divide batter amount cups. Bake until golden brown - about 30 to 35
minutes. Remove to wire rack and cool. Serve immediately or freeze.

Weight Watcher Exchanges: 1 Bread, 1-1/2 Fat, 35 Optional calories.

Nutritional Analysis per serving: 175 calories, 3 g.
protein, 6 g. fat, 27 g. carbohydrate, 103 mg. sodium, 0 mg.

Calories from fat: 30%

Vegetable Stew [diet recipe]

Recipe Ingredients

2 tsp reduced-calorie margarine
1/4 cup chopped onion
3 oz pared all-purpose potato, in 1/2-in, ch cubes
1/2 cup trimmed green beans, in inch pieces
1 cup coarsely chopped yellow bell pepper
1/4 cup coarsely chopped green bell pepper
1/2 cup chopped seeded tomato
1/4 cup chicken broth
1/8 tsp fennel seeds freshly ground black p, epper

Recipe Preparation

Spray a medium skillet with nonstick cooking spray. Melt margarine
over medium heat. Add onion and cook until tender, stirring
frequently, about 3 minutes.

Add potato, beans, and bell peppers; reduce heat to low and cok,
stirring constantly, for 5 minutes. add remaining ingredients; cover
and simmer for 10 minutes.

Topping Low Fat Whipped [diet recipe]

Recipe Ingredients

1/3 cup evaporated skim milk
1/2 tsp unfavoured gelatin
1 tbsp cold water
1 tbsp sugar
1/2 tsp vanilla extract
1 tsp lemon juice

Recipe Preparation

Chill evaporated milk. Sprinkle gelatin over cold water in small
saucepan, then stir over low heat until dissolved. Add to milk and
beat until stiff. Add sugar, vanilla and lemon juice. Use
immediately, or beat again before serving. Makes 1/2 c. 1 serving =
2T, 29 cal.

Super Easy Low Calorie Salat Dressing [diet recipe]

Recipe Ingredients

1/2 cup v-8 juice
1 package equal sweetener
1/4 cup vinegar
1/4 cup water
2 tbsp oil
1 tsp or more lemon juice
1 spices to taste: garlic
1 powder, basil, parsley, salt

Recipe Preparation

Mix all in a cruet, and chill for at least 1 hour. You may not like
the amounts used, just change them to match your taste buds!

Strawberry Apple Frost [diet recipe]

Recipe Ingredients

1 cup yogurt, plain
1 cup strawberries, very ripe reserve 2 whole
1/3 cup apple juice, no sugar added
1 artificial sweetener, equal to 2 tsp
1 tsp sugar
1 tsp vanilla extract ice cubes

Recipe Preparation

Combine all ingredients except reserved berries in blender container;
process until frothy. Divide into 2 stemmed glasses; garnish each
serving with a strawberry.

Per serving: 134 calories, 4 g. protein, 4 g. fat; 19 g.
carbohydrate, 53 g. sodium

Spanish Garlic Soup [diet recipe]

Recipe Ingredients


1 tsp olive oil
1 head garlic, separated, peeled, and, sliced
3 cup chicken broth
1 medium carrot, pared and cut into narrow 2, strips
1/4 cup diced red pepper
1/8 tsp black pepper
2 tbsp minced parsley


4 1 oz slices italian bread
1 large garlic clove, peeled & split
3/4 oz parmesan cheese, grated

Recipe Preparation

To prepare soup:

1. In a medium nonstick saucepan, heat oil and add garlic. Cook,
stir- ring constantly over low heat until pale gold (do not let
garlic brown) Add 1/2 cup of water; cover and simmer until very soft.
With a fork, mash the garlic to a smooth puree. Add broth, carrot,
bell pepper, black pepper, and 1/4 cup of water and bring to boil.
Reduce heat and simmer until carrots are barely tender, about 3
minutes. Sprinkle with parsley and serve with cheese croutons, if

To prepare the Cheese Croutons:

1. Preheat oven to 300F. Bake the bread slices until dried, about 15
minutes. Rub each slice with cut side of garlic; sprinkle evenly with
parmesan cheese. Run under broiler to brown lightly. Keep warm.

Per serving: (1 cup soup) provides: 1/4 fat, 1/2 vegetable, 15 cal.
Per serving: 70 cal. Each crouton provides: 1 bread, 10 cal. Per
serving: 102 cal.

Rotini & Crab [diet recipe]

Recipe Ingredients

8 oz rotini -- or corkscrew
1 pasta
20 oz bag frozen broccoli -or-
1 1/2 lb fresh broccoli
2 tbsp margarine -- reduced
1 calorie
1 tbsp olive oil
1 tsp garlic -- minced
2 medium zucchini -- sliced
1/4 cup scallions -- sliced
12 oz crab meat
2 oz grated parmesan cheese --
1 divided
1/2 tsp salt
1/2 tsp pepper

Recipe Preparation

Cook pasta; add broccoli 5 minutes before end of cooking time. Cover
pot, return to boil Cook 5 more minutes. Drain and rinse under cold
water; set aside. Heat margarine and oil, add garlic, zucchini,
scallions and crab; cook 2 to 3 minutes. Add pasta and broccoli and
heat through. Add 1 ounce cheese, salt and pepper. Garnish with
remaining ounce of cheese before serving.

Red Onion Pizza [diet recipe]

Recipe Ingredients

2 tsp olive oil
1 water
3 cup thinly sliced red onions
2 tsp red wine vinegar
1 tsp julienned orange zest
1 cup thinly sliced zucchini
4 each (1-ounce) pita breads
1 tbsp plus 1 teaspoon chopped cilantro

Recipe Preparation

Heat 1 teaspoon oil and 1/4 cup water in large nonstick skillet; add
onion. Cook over low heat, covered, 30 minutes. Stir in vinegar and
orange zest; cook, uncovered, 10 minutes, or until all liquid is

Preheat oven to 400F. Coat baking sheet with vegetable oil spray. In a
small bowl, combine zucchini, 1 tb water and remaining 1 ts oil; toss
to coat.

Arrange pitas on prepared baking sheet; top each with one-fourth of
the zucchini slices; bake 8 minutes. Spoon one-fourth cooked onion on
each pita; bake 6 minutes. Sprinkle each pita with one-fourth of the
cilantro. Bake 2 minutes.

Potato Soup [diet recipe]

Recipe Preparation

Get out a pot about the size of the amount of soup you want to make.
Fill it about 1/2 full of water. Peel and dice potatoes into bite
size chunks, about 1 medium size per person. Put them into the water.
Dice a medium size onion, add to the pot. Peel a couple of carrots,
slice then thin to cook in about the same amount of time as the
potatoes. Bring to boil on the stove, turn down and simmer. Season
with salt and pepper to taste. (Lots of pepper, for my taste). When
the potatoes and carrots are soft, add 1 can of evaporated skim milk.
I do not thicken the soup with anything, but I do cook the potatoes
till they are quite done. I put diced cheese into the bowls, ladle
the hot soup into the bowls. If you used a low fat cheese, you could
do this too, or you can skip the cheese. Also, to make a more filling
soup, I add "rivells" to my soup (for a low fat soup, you would have
to use egg substitute). Take 1 or 2 eggs, beaten slightly, add 1
half eggshell full of milk, and salt to taste, then flour to make a
fairly stiff dough, drop little bits of this from a fork into the
boiling soup. If you add the rivells just after the soup boils, they
will be done when the potatoes are done, proceed with the evaporated
milk, etc. The above soup would have no fat, (except the rivells
version) till you add the cheese. Oh, yes, if I have celery, I throw
in a stalk or two diced with the onion and carrot. You can't make
anything any simplier.

Peanut Butter Muffin [diet recipe]

Recipe Ingredients

6 tbsp flour, self-rising
1 tbsp sugar, superfine
1/4 cup milk, skim
1 eggs lightly beaten
2 tbsp peanut butter, chunky room tempera, ture
1 tsp margarine melted

Recipe Preparation

Preheat oven to 400F. Sift together flour and sugar; add remaining
ingredients, stir until combined. Do not beat or overmix. Spray 4
muffins cups with cooking spray; fill 3/3 full with batter. Fill
remaining cups 1/2 full of water. Bake till golden brown - about 20
minutes. Remove muffins to wire rack, cool. Serve cooled or freeze
until ready to use.

Weight Watcher Exchanges: 1 Protein, 1/2 Bread, 1 Fat, 20 Optional

Nutritional Analysis per serving: 160 calories, 7 g.
protein, 8 g. fat, 15 g. carbohydrate, 110 mg. sodium, 69 mg.

Calories from fat: 43%

Orange Chicken [diet recipe]

Recipe Ingredients

1 1/4 lb skinned and boned chicken, 1 1/2-in, ch pieces
6 tbsp dry sherry, divided
1/4 tsp salt
4 tsp peanut oil
1/2 cup julienne-cut red bell pepper
1/4 cup diagonally sliced scallions
1 zest of 1/2 small orange, cut into, 2 x 1/8-inch stri
1 and blanched (use lemon zest)
1 garlic clove, minced
1 tbsp each reduced-sodium soy sauce and w, ater
1 tsp each cornstarch, sugar, and rice vi, negar
4 trimmed scallions, 4 inches long fo, r garnish

Recipe Preparation

In glass or stainless-steel bowl combine chicken, 3 tablespoons of the
sherry, and the salt and let stand at room temperature for 30
minutes. In 9-inch skillet or a wok, heat oil over medium-high heat;
add bell pepper, scallions, orange zest and garlic and cook, stirring
quickly and frequently, until vegetables are tender-crisp, about 3
minutes. Drain chicken, reserving marinade. Add chicken to skillet
(or wok), increase heat, and stir-fry until chicken is browned, about
5 minutes. Te reserved marinade add remaining 3 tablespoons sherry,
and the soy sauce, water, cornstarch, sugar, and vinegar and stir to
dissolve cornstarch. Pour over chicken mixture and cook, stirring
constantly, until mixture thickens. Serve garnished with scallions.

Pumpkin Pie [diet recipe]

Recipe Ingredients

16 oz can solid-pack pumpkin
13 oz can evaporated skim milk, *
1 egg
2 egg whites
1/2 cup biscuit mix like bisquick
2 tbsp sugar
8 package sugar substitute, (16 ts-1/3c
2 tsp pumpkin pie spice
2 tsp vanilla

Recipe Preparation

Heat oven to 350 F. Lightly grease or spray 9 inch pie pan with
vegetable pan spray. Place all ingredients in blender, food
processor or mixing bowl. Blend 1 minute or beat 2 minutes with mixer.

Pour into pie pan and bake for 50 minutes or until center is puffed

1/8 pie - 114 calories, 1 1/2 starch/bread exchange 18.5 grams
carbohydrate, 6.3 grams protein, 1.9 grams fat, 1.4 gm fiber 174.9 mg
sodium, 304.2 mg potassium,
37 mg cholesterol

Mushrooms WithCheese [diet recipe]

Recipe Ingredients

1/2 lb mushrooms
6 tbsp grated parmesan cheese *
4 tbsp italian bread crumbs
1 tbsp fresh parsley, chopped
1 garlic salt to taste
1 black pepper to taste

Recipe Preparation

* Use Romano cheese instead of Parmesan if preferred, or use a
combination of both.

1. Remove stems from mushrooms and reserve. Wash mushrooms and
leave moist.
2. Combine half the cheese with the crumbs. Add garlic salt and
black pepper to your preference. Roll the moist mushrooms in the
cheese mixture; place cup side up on shallow non-stick baking pan
sprayed with cooking spray.
3. Dry the stems and chop; add parsley and the remaining cheese.
Spoon this mixture into the caps. Bake in preheated 475-degree oven
8-10 minutes or until browned.

Spicey Chicken Wings [diet recipe]

Recipe Ingredients

1 chicken wings, skin removed
1/4 cup flour
1/4 tsp garlic powder
1/4 tsp pepper
2 egg whites
3/4 cup dry bread crumbs

Recipe Preparation

Preheat oven to 400 degrees. Spray cookie sheet with Pam. Combine
flour, garlic powder and pepper. Roll chicken wings in flour mixture.
Dip into egg whites then into bread crumbs. Put on baking sheet, bake
10 minutes, turn and bake 15 minutes.

Seafood Stew [diet recipe]

Recipe Ingredients

1 clove garlic
1/2 tsp thyme,basil.or oregano
1/2 medium onion chopped
1/4 lb cod or other white fleshed
1 firm fish cut 1 cubes
2 1/2 cup canned tomatoes
1 chopped with liquid
1/4 lb scallops 1 pieces
1 whole bay leaf
1/4 lb raw shrimp cleaned
1 pinch cayenne pepper
1 salt and pepper to taste.
1/8 tsp fennel seed optional

Recipe Preparation

Combine tomatoes,garlic,onion,and seasoning in saucepan. Simmer for 10
minutes. Add cod and simmer gently for 2 minutes, add scallops and
simmer 2 miinutes, add shrimp and simmer 3-5 minutes, just until
shrimp turns pink.

Banana Nut Muffins [diet recipe]

Recipe Ingredients

1 cup flour
1 cup whole wheat flour
2 tbsp sugar
1 tbsp rolled oats
1 1/2 tsp baking soda
1/4 tsp salt
1 cup buttermilk
2 tbsp buttermilk

Recipe Preparation

1. Preheat oven to 400F. Grease cookie sheet with nonstick spray.

2. Lightly spoon flour into measuring cup; level off. In a large bowl,
combine all ingredients except buttermilk; mix well. Make a well in
the center of the flours; add 1 cup buttermilk. Stir just until

3. On a lightly floured surface, gently knead until dough holds its
shape. Place on greased cookie sheet; pat out into 7 inch circle.
Brush with 2 Tablespoons buttermilk.

4. Bake at 400F for 12-14 minutes or until golden brown. Serve warm

Brown Scones [diet recipe]

Recipe Ingredients

1 cup flour
1 cup whole wheat flour
2 tbsp sugar
1 tbsp rolled oats
1 1/2 tsp baking soda
1/4 tsp salt
1 cup buttermilk
2 tbsp buttermilk

Recipe Preparation

1. Preheat oven to 400F. Grease cookie sheet with nonstick spray.

2. Lightly spoon flour into measuring cup; level off. In a large bowl,
combine all ingredients except buttermilk; mix well. Make a well in
the center of the flours; add 1 cup buttermilk. Stir just until

3. On a lightly floured surface, gently knead until dough holds its
shape. Place on greased cookie sheet; pat out into 7 inch circle.
Brush with 2 Tablespoons buttermilk.

4. Bake at 400F for 12-14 minutes or until golden brown. Serve warm

Macaroni Bake [diet recipe]

Recipe Ingredients

2 cup macaroni, cooked
2 tbsp margarine
2 cup skimmed milk
2 tsp parsley
1/2 tsp pepper
1/3 cup bread crumbs
1 onion, chopped
1/4 cup flour
2 tsp dill weed
1/8 tsp garlic powder
2 cup low fat cottage cheese
1 pinch paprika

Recipe Preparation

Preheat oven 350F. Saute onions in margarine, add flour. Stir in
milk, little at a time until thick. Add spices. Add cheese. Add
macaroni. Pour into shallow pan. Top with crumbs and paprika. Bake 45

Lentilla Salad [diet recipe]

Recipe Ingredients

1 1/2 cup shredded lettuce
1/2 cup chopped tomato
2 tbsp sliced scallions
2 tbsp salsa
2 tbsp low-fat sour cream
2 oz cooked lentils
3/4 oz shredded lowfat cheddar
1 .cheese
1 6 flour tortilla, cut into
1 1/4 strips

Recipe Preparation

In a medium bowl, combine all ingredients, tossing well to mix.

Makes 1 serving. Each serving provides 1 protein, 4 1/4 vegetables, 2
Breads, 20 optional calories.

Per serving: 287 calories, 16 gm protein, 10 gm fat, 36 gm
carbohydrates, 312 mg calcium, 412 mg sodium, 22 mg cholesterol, 5 gm

Grilled Fillets [diet recipe]

Recipe Ingredients

2 tbsp balsamic vinegar
2 tbsp lemon juice -- at room
1 temperature
1 tbsp olive oil
4 cloves garlic -- crushed
1 tbsp ginger
1/8 tsp white pepper
4 5 oz fish fillets

Recipe Preparation

In a shallow glass casserole dish, combine vinegar, lemon juice, oil,
garlic, ginger, and pepper. Add fillets; turn to coat with marinade.
Cover and refrigerate at least 2 hours, turning occasionally. Spray
grill with cooking spray. Preheat grill. Drain and discard any
remaining marinade. Grill fillets 4 minutes on each side, until
cooked through.

Fruit-Filled Puffs [diet recipe]

Recipe Ingredients

1/4 cup vegetable oil
1 tsp vanilla extract
1 cup matzoh cake meal
2 tbsp matzoh cake meal salt
6 large eggs
3/4 cup nondairy whipped topping
3 cup whole strawberries, thinly sliced
3 medium kiwi fruit, coarsely chopped
2 tbsp chocolate syrup

Recipe Preparation

1. Preheat oven to 450 F. Spray a large baking sheet with nonstick
cooking spray; set aside.
2. In medium saucepan, combine 1 cup water, the oil and vanilla;
bring to a boil. Stir in matzoh cake meal and salt; continue
cooking, stirring constantly, about 1 minute, until mixture no longer
sticks to side of saucepan. Remove from heat and stir in eggs, 1 at
a time, stirring thorougly after each addition.
3. Drop dough by 12 rounded tablespoonfuls, 2" apart, onto prepared
baking sheet. Bake 10 minutes. Reduce heat to 400 F. and bake 10-15
minutes longer, until browned and puffed. Cool completely on rack,
then slice in half horizontally.
4. To fill, fit a pastry bag with 1/4" diameter star tip. Fill bag
with whipped topping. Divide fruit evenly among bottom halves of
puffs. Pipe or spoon 2 tablespoons topping over each filled half.
Place tops on puffs and drizzle 1/2 teaspoon chocolate syrup over

Each serving provides: 1 FA, 1/2 P, 1/2 B, 1/2 FR, 25 C. Per
serving: 178 cal, 5 g pro, 9 g fat, 20 g car,
129 mg sod, 106 mg chol.