Healthy Balance, Healthy Life

Posts Tagged ‘South Beach

Made a really good dessert last night that took literally 30 seconds to make.

All you need is store-bought chocolate peanut butter (or make your own) and strawberries. Scoop some peanut butter into a bowl, zap it in the microwave for 30 seconds, dip your strawb, place in mouth, melt.

Skinny indulgence in a jar

Good nutrition, check! Wholesome ingredients, check! (Double Click to check it out for yourself!)

Easy peasy dipping "sauce"

So good, how could this have protein and antioxidants in it?

*Suitable for Phase 2 of South Beach Diet


What’s your go-to quick dessert?

Feel Like You're Cheating, but You're Not!

I just threw together the yummiest breakfast food; It tastes like pumpkin pie but you’re really being quite healthy! Steel cut oats have so much fiber in them and they are whole grains. The spices and pumpkin add antioxidants into the mix and the Splenda is calorie free. And it’s filling too. PERFECT, right?

Here’s What You Need:

  • Canned Pumpkin (Which is already cooked. I didn’t know that before researching it!)
  • Splenda or whatever sweetener you want
  • Pumpkin pie spices (I used just cinnamon and nutmeg but you could use anything you want)
  • Vanilla Extract
  • Steel Cut Oats

Here’s What You Do:

  • Cook steel cut oats according to the directions. My box said to boil 3 cups of water, add 1/4 teaspoon of salt, add 1 cup of oats, simmer and cover. Then stir occasionally for 10 (al dente) to 20 (creamy) minutes. Let sit for 2 minutes. It didn’t say to strain it but I did since there was some water left.
  • Scoop 1 cup of oats into a bowl and save the rest for later (cold oats are yummy).
  • Add 1/2 cup pumpkin, 1/4 teaspoon of vanilla extract, a packet of splenda (or two packets of regular sugar), and several shakes of spices.
  • ENJOY!!

Let me know what you think.

Of Possible Interest:

Health Benefits of Pumpkin –

Spices and Herbs, Unexpected Sources of Antioxidants –

Top Fresh and Dried Herbs and Spices for Antioxidants – Eating Well Magazine

My blogger friend Spagate commented about the no fruit rule for the first two weeks of South Beach. It prompted an answer and an update from me!

Spagate: I don’t think I could give up fruit for two weeks. It’s a staple in my life! I’d have to really think about the benefits of doing it for those two weeks, at least I’d be able to eat it again after. But summer is SO great for fresh fruit!

Me: True about the fruit. That was really hard for me. I tried to settle my “fruit tooth” with fruit tea and sugar free jello but it is NOT the same! If you can’t live with out fruit, I think you could include it and just include the fruit with the lowest glycemic index. Berries are good for that. Bananas, mangos, pineapples and other tropical fruits are not. In the book, there’s a letter from a guy who did South Beach and had a bowl of ice cream every day through out the entire thing and he still lost weight! I don’t recommend this, obviously, but it just shows that it can still work without completely changing your lifestyle.

Read the rest of this entry »

Simple and easy recipe for a simple chili! Takes about 20 minutes tops to make this and it’s chock full of veggies too. Fills you up!

Serves 6


  • 1/2 lean ground beef
  • 1/2 pound ground turkey
  • 1/2 cup chopped onion
  • 1 green pepper, chopped
  • 2 8 ounce cans of tomato sauce (2 cups)
  • 1 16 ounce can of kidney beans (2 cups)
  • 1 tsp of salt
  • 1 tsp of chili powder (I like a bit more)


  1. In a medium saucepan, cook together onion, green pepper, and meat until it is lightly browned. Spoon off excess fat and throw away.
  2. Stir in tomato sauce ; cook over low heat for 5 minutes.
  3. Stir in kidney beans and salt. Cook until heated through.
  4. Stir in chili powder.
  5. Enjoy!

This dinner is so quick and easy to make but it tastes like you slaved away for hours!

Since cream is swapped out for olive oil, this garlic shrimp, broccoli, and fettuccine dish won’t leave you feeling sick like the usual heavy creaminess of scampi does. And I think it tastes better!

4 Servings (dinner for two people)


Half package Fettucine, preferably whole grain! *You can also use a quinoa-corn blend. See my comment below for the link*
1 pound Shrimp, peeled, deveined, de-tailed, and cut in half
½ cup Extra Virgin Olive Oil
¼ cup White Cooking Wine
4 cloves Garlic, minced
1 Lemon (juice of)
2-3 Garlic cloves
2 Broccoli crowns, chopped


1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente. Drain, and transfer to a large serving bowl.

2. Preheat oven to 400 degrees. Place the olive oil and white wine in 9×13 inch glass baking dish with broccoli and place in oven.

3. Stir the shrimp, garlic, and lemon juice into the baking dish. Return dish to oven. Bake for 3 minutes.

4. Remove from the oven, and season with salt, pepper, and Romano cheese; continue baking until shrimp are opaque, about 2 minutes longer.

5. Spoon the shrimp and sauce over the linguini, and toss to coat the pasta. Serve immediately.


Half package


1 pound

Shrimp, peeled, deveined, de-tailed, and cut in half

½ cup

Extra Virgin Olive Oil

¼ cup

White Cooking Wine

4 cloves

Garlic, minced


Lemon (juice of)


Garlic cloves


Broccoli crowns, chopped

Little bites of yum!

This was my first time ever just winging it with cooking and it turned out fabulously! I’ll admit though, that it wasn’t really a complicated dish. But simple and easy is best, right? Appropriate for all phases of south beach, clean eating, and healthy deliciousness.

Okay. Since I made this up on the spot, I really didn’t measure too much so I’ll have to be informal in this recipe’s delivery.



  • 1/2 lb can plain tomato sauce (I used a 1 lb can and made the sauce with it and then saved it to use for something else later)
  • Balsamic vinegar
  • Olive Oil
  • A few grinds of coarse sea salt
  • A few grinds of peppercorn
  • 10 Fresh Basil Leaves
  • A few shakes of oregano
  • A few shakes of thyme
  • 2 cloves of minced garlic
  • Several shakes of garlic powder
  • Half of a big vine ripened tomato or one small one, diced
  • Optional: Three drops of hot sauce


  • Either the tomato sauce I have here or one of your choice.
  • 1/2 of a big zucchini, sliced width-wise
  • Part skim fresh mozzarella, sliced width-wise
  • A few grinds of peppercorn



  1. Set oven or toaster oven (much easier for this small amount) to broil.
  2. Place diced tomatoes on a baking sheet, or the toaster oven tray, and drizzle with balsamic vinegar. Place in oven for 10-15 minutes.
  3. Transfer tomatoes to a sauce pan over medium high heat and combine with olive oil, tomato sauce, hot sauce, salt, pepper, oregano, thyme, basil, garlic, and garlic powder for 10 minutes while stirring.


  1. Set oven to broil (or just leave it there if it’s been on for the tomato sauce).
  2. Place sliced zucchini side by side on a baking sheet.
  3. Spoon sauce over the zucchini and place the baking sheet in the broiler for 10-15 minutes.
  4. Place sliced mozzarella over each zucchini slice and broil for 1 minute-ish.
  5. Remove from oven, sprinkle some pepper on top.
  6. Savor.

This Versatile "Grain" is Packed with Protein!

Check out South Beach’s “Spotlight on Quinoa”


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I am a 22 year old social work graduate student living in beautiful Burlington, Vermont. I love do-it-yourself projects, being active, and cooking delicious, healthy food! Feel free to leave comments or email me at You can also anonymously ask me questions at I would love to hear from you!

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