All of these recipes have been adapted for eating the "South Beach Diet" way.  
Bob and I have been eating the South Beach Diet since May 2005, each of us have lost 40 pounds and
also been able to maintain our weight.  We both love this diet!!  If you have any questions about how this
diet works for us, please email us and ask.

Click on the titles below to see our favorite recipes

Dips and Appetizers




Main Courses


Dips and Appetizers
(Coming Soon)



Breakfast Casserole (added 4/06)
9 large eggs, you can use a combination of eggs and egg beaters if you like
10 slices bread, whole wheat (try to find bread that has more fiber content than sugar)
1 pound sausage (I use Bob Evans-it is very lean)
1-1/2 teaspoons dry mustard
1-1/2 teaspoons salt
1/4 teaspoon pepper
1-1/2 cups shreadded sharp Cheddar Cheese-low fat
3 cups milk (skim)

Brown sausage, drain on paper towels to absorb excess fat and let cool.  Beat eggs with milk, add salt, pepper and mustard.  Stir in bread cubes, add cheese and browned sausage.  Pour mixture into a 9x13x2" baking dish that has been coated with a cooking spray. Refrigerate overnight.  Remove from the refrigerator 30 minutes before baking.  Sprinkle with a little paprika.  Bake at 350 degrees 45 minutes (convection oven 325 degrees for 35-40 minutes) or until set.  Let stand 10-15 minutes before serving.


Pancakes (added 3/06)

1-1/4 cup whole wheat flour
1/4 cup Splenda
1/2 teaspoon salt
1-1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/2 cup water
1/2 cup skim milk
2 large eggs (or egg substitute equivalent)

Mix all ingredients together until just wed.  NO NOT OVERMIX,  Batter will be lumpy.  (Overmixing the batter will result in tough pancakes).  Cook over medium heat.  Serve with applesauce and cinnamon or sugar free syrup.

You can also add 4 tablespoons of buttermilk powder and blueberries if you wish.


Scones (added 3/06)
2 Tablespoons ICBINB (I Can't Believe It's Not Butter)
2 Tablespoons Canola Oil
2 Cups Whole Wheat Flour
1 Tablespoon Baking Powder
3 Tablespoons Splenda
1 Egg
1 Teaspoon Almond Extract
1/4 cup chopped almonds
about 1/2 Cup Milk (Dough should be soft, not not gooey)

Oven:  400 degrees (convection 375 degrees)
Mix all the dry ingredients together.  Cut in the butter, oil, and almonds.  In a separate bowl, mix the egg, extract, and milk.  Add the liquid mixture to dry ingredients and stir until just mixed.  Adjust dough with milk or flour as necessary (whole wheat flour moisture varies so you may need to add more milk).  Turn out onto a floured board and knead 5-8 times.  Pat into a domed 8" circle and cut into 8 wedges.  Bake on a non stick baking sheet until edges begin to brown (about 15 minutes).

Also delicious if you add some blueberries or dried cranberries.



White Chicken Chili (added 3/06)
8 servings

2 pounds skinless, boneless chicken breasts, cut into bite sized pieces
   (I use canned Chicken Breast (13 oz) from Sam's Club-works great)
2 cups chopped onion
2 garlic cloves, minced
2 teaspoons ground cumin
1/2 teaspoon oregano
1 teaspoon ground coriander
2 (4.5 oz) cans chopped green chilies, undrained
1 cup water
2 (15.5 oz) cans cannellini (white kidney) beans, undrained (can also use navy beans)
1 (14 oz) can fat free, less sodium chicken broth
1/2 teaspoon hot pepper sauce

The following items are added to the top of the soup for garnish (if desired)
1 cup (4 oz) shredded Monterey Jack Cheese
1/2 cup chopped fresh cilantro
1/2 cup chopped green onions

1.  Heat a large nonstick skillet over medium high heat.  Coat pan with cooking spray.  Add chicken to pan, cook 10 minutes or until browned, stirring frequently.  (you can omit this step if you use the canned chicken)
2.  Heat a large Dutch oven over medium high heat.  Coat pan with cooking spray.  Add onion to pan, saute 6 minutes or until tender, stirring frequently.  Stir in cumin, dried oregano and coriander, saute 1 minute.  Stir in chilies, reduce heat to low, and cook 10 minutes, partially covered.  Add the chicken, water, cannellini beans and broth, bring to a simmer.  Cover and simmer 20 minutes. Stir in hot sauce.  This soup is now ready to serve, ladle into bowls, sprinkle 2 tablespoons cheese, 1 tablespoon cilantro, and 1 tablespoon green onions if desired.  Enjoy!


 [Scroll down for newly posted (7/15/06) Sweet Potato Salad]

Four Bean Salad (added 3/06)
1 can kidney beans, drained
1 can garbanzo beans, drained
1 can black beans, drained
1 can pinto beans, drained

1/2 cup chopped onion
1/2 cup chopped red or green pepper

3/4 cup Splenda
1/4 cup balsamic vinegar
1/2 cup red wine vinegar
1/4 cup canola oil

1 teaspoon salt
1 teaspoon pepper
1 t garlic powder

Combine all ingredients and refrigerate for several hours before serving, this allows all the flavors to blend.


Sweet Potato Salad  (added 7/06)

Boil until just tender...
5-6 cups Sweet Potatoes, Diced (with skin on or you can peel if you wish)

Drain potatoes and while still hot, sprinkle with the Sweetened Rice Vinegar...
About 10 shakes of Sweetened Rice Vinegar

Add the following to the potato and vinegar mixture 
3 Boiled Eggs, Diced
1/2 Green Pepper, Chopped
1 Medium Onion, Chopped
1/2 Cup mayonaise (I use Miracle Whip Light)
1 Tablespoon of Dijon Mustard

Chill.  This salad is better if eaten the next day, the flavors have all blended.

You can have fun modifying this recipe with tastes that your family enjoys. (Pickles, Olives, Green Onion, etc.)


Main Courses
(Coming Soon)



Soft Chocolate Chip Cookies (added 3/06)

2-1/4 cups whole wheat pastry flour or 2 cups of whole wheat flour
1 teaspoon baking soda
1 cup smart balance margarine, softened
3/4 cup "brown sugar" (south beach style-see below how to make)
1/4 cup Splenda
1 (3.4 ounce) package instant Fat Free/Sugar Free Vanilla Pudding Mix (I have also used FF/SF Chocolate Pudding)
2 eggs
1 tablespoon milk
1 teaspoon vanilla extract
2 cups bittersweet chocolate chips
1 cup chopped walnuts (optional)

Preheat oven to 350 degrees F  (Convection Oven 325 degrees)
Sift together the flour and baking soda, set aside.
In a large bowl, cream together the margarine, "brown sugar", and Splenda.
Beat in the instant pudding mix until blended.
Stir in the eggs and vanilla.
Blend in the flour mixture.
Finally, stir in the chocolate chips and nuts.
Drop cookies by rounded spoonfuls onto ungreased cookie sheets.
Bake for 10 to 12 minutes in the preheated oven (convection oven 9 minutes). Edges should be golden brown.

** To make south beach brown sugar, combine 3/4 cup Splenda with some SF maple syrup (about 1 tablespoon - I don't measure) or you can add about 1/2 teaspoon of maple flavoring. Stir it and let it sit for a few minutes.


Chocolate Cake Brownies (added 3/06)

2/3 cup Splenda 
2/3 cup Whole Wheat Flour
1/3 cup Cocoa
1 teaspoon baking powder
1/4 salt
1/3 cup ICBINB (I Can’t Believe It’s Not Butter)
2 eggs
1 teaspoon vanilla
1/3 cup unsweetened applesauce** (or, applesauce sweetened w/Splenda)
Chocolate chips to sprinkle on top
**I have been using one of those small 3.9 oz that come prepackaged 4 or 6 in a container, make sure that it says 'No Sugar Added', This 3.9 oz container is a little over 1/3 cup but using more applesauce doesn't affect the recipe.

Mix together Splenda, flour, cocoa, baking powder and salt; set aside
Beat together butter (softened in Mircowave), eggs and vanilla for 1 minute
Add applesauce and beat until blended
Add flour mixture until blended
Spread evenly in a lightly greased 8 inch square cake pan
Sprinkle chocolate chips on top
Bake at 350*- about 15 min (Convection 325* – about 12 min) or until
    tester inserted in center comes out clean
Cool on rack
Store in a covered container in the fridge


Italian-Style Crustless Cheesecake (added 3/06)
Makes 8 servings

1 lb. container part-skim ricotta cheese
3 eggs
1 teaspoon vanilla extract
1/3 cup Splenda
Handful of slivered almonds (optional)

Preheat oven to 325F. Spray a 9-inch pie plate with cooking spray.
Mix the first four ingredients in a bowl until fully incorporated.
Turn into the pie plate sprayed with cooking spray.
Add almonds on top of mixture (optional) and bake 45-60 minutes (30 minutes in convection oven), or until a knife inserted in the center comes out clean.
Cool on a wire rack, and then chill.
Refrigerate until serving time.


Peach Cobbler (added 3/06) (For Double Crust version see below-added 8/06)
Serves 6

1/2 Cup Splenda
1 Tablespoon Cornstarch (I used whole wheat flour)
1/4 Teaspoon Cinnamon
4 Cups sliced peaches (about 6 medium)
1 Teaspoon Lemon juice

Use of the two versions below, Single Topping or Double Crust

Cobbler Topping-'Single Topping Version'Double crust obbler after baking
3 Tablespoons Canola Oil
1 Cup Whole Wheat flour  
1 Tablespoon Splenda
1 Teaspoon Baking Powder
1/2 Teaspoon Baking Soda
1/2 Teaspoon Salt
1/2 Cup Skim Milk

Cobbler Topping-'Double Crust Version'

5 Tablespoons Canola Oil
1-1/2 Cup Whole Wheat Flour
1-1/2 Tablespoon Splenda
1-1/2 Teaspoon Baking Powder
3/4 Teaspoon Baking Soda
3/4 Teaspoon Salt
3/4 Cup Skim Milk

Heat oven to 400F. (Convection Oven 375F)
Mix Splenda, cornstarch, cinnamon, peaches and lemon juice.
Place in small pan and bring to a boil until thickens stirring constantly.
Cook for about 1 minute.
Pour into baking dish (I used an 8” pie pan) that has been sprayed with cooking spray. Set aside.
Mix together remaining ingredients.
Add milk and make into a batter.  (Continue for Single Topping version OR see below for Double Crust Version)
Drop dough by spoonfuls onto hot peach mixture.  
Bake until topping is golden brown, 25 to 30 minutes. (Convection oven 20 minutes-–about). Serve warm and, if desired, with cinnamon and whipped topping or fat free sugar free ice cream.

Double Crust Version:  Mix the ingredients for the 'Double Crust Version' crust, Pour 2/3 of the batter into a 8" pie pan that has been sprayed with cooking spray.  Smooth out on the bottom and push the batter up the sides of the pie pan just a little.  Then pour the heated peach filling into the middle of the pie pan over the batter, this will cause the batter to even push up the sides even further.  Then top with the remaining 1/3 of the batter, spreading the batter over the peaches, I leave a little of the peaches showing, just looks nice.  Bake until topping is golden brown, 30 to 35 minutes (Convection oven 25 minutes--about).  Serve warm and, if desired, with cinnamon and whipped topping or fat free sugar free ice cream (butter pecan is wonderful).