Fruit Salad

I don't know about you, but I am starving after this lunch, so usually I eat lunch substitute with cottage cheese and some almonds.
This time I had a lot of fresh fruits at home and I made two nice fruit cups, one for me and one for my boyfriend.

Nothing fancy. Just cut a honeydew melon in half, scoop it out with a melon scooper or a teaspoon and mix all your fruits in a bowl, put them back into the two melon halves and you have 2 great fruit salads.
I used, honeydew melon, clementines, grapes, orange and some raspberries.

Tags: scarsdale diet fruit salad recipe, scarsdale diet fruit salad idea, scarsdale diet fruit salad day, scarsdale diet tuesday lunch, scarsdale diet fruit salad lunch, smd fruit salad, scarsdale diet fruit salad recipes

Scarsdale Diet Salad Dressing

I tried some dressing recipes from the Scarsdale Diet book but I just didn't like them. Here is my take on no oil dressing. Give it a try, add your own seasoning and drizzle it on your salad. I like this one.

This will make 1 cup of dressing. I use about 1 tablespoon dressing on my salad. Keep it in a jar in the refrigerator.

Ingredients:

1/4 cup dijon mustard
1/4 cup roasted garlic balsamic condiment
1/2 cup water
1 clove garlic, crushed
salt
black pepper
oregano
chopped parsley (optional)

Directions:
Put all ingredients in a jar, cover with a lid and shake well.
Taste and adjust seasoning.

Note:
Make your own dressing using your favorite seasoning like salad seasoning, garlic powder, onion powder, or add chopped parsley leaves or fresh dill.

Tags: scarsdale diet salad dressing recipe, scarsdale diet salad dressing recipe no oil, scarsdale medical diet salad dressing recipe, smd salad dressing recipe, no oil salad dressing recipe, oil free salad dressing recipe

My weight loss journal

Back on the diet again.

First time I tried it I was a little skeptical about this but then again, what do I have to lose? Oh yeah, a LOT of extra weight. I lost about 20 pounds this year. I need to loose another 15-20 pounds so decided to do it again. The problem is that I love to cook and bake and I love to eat J you can check out my other blog if you don’t believe me www.recipewithpictures.blogspot.com

I will do 2 weeks of SMD and than 2 weeks of KT.

I will write about my weight loss and about the meals I will prepare.

It's not easy..., but this is a commitment I've made and I won't give up.

Here is a progress chart if you need it, just print it and stick it on your refrigerator door.

It's not all about weight loss for me. I want to feel good and look good.

I will follow the diet plan, hopefully J

I know I am not strong enough and I will eat chocolate. Somehow I can’t control it, I dream about chocolate, it drives me crazy.

Usually I take a bag of baby carrots to work, just in case I start to feel hungry. When I first started this diet I was hungry throughout the day. The first week is cruel, after that you get used to it.

For me, it’s a celebration every time I sit down at the dinner table, this is why I plan my meals ahead and I try to prepare something special, even if we are on diet. Yes, I wrote “we”, because my boyfriend is going to do it with me.  Am I lucky or what? I know, it’s going to be fun, we will loose weight together and we will motivate each other.

Wish us good luck!

14 day progress chart

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1st week	166.8	165.4	164.6	163.6	163.3	162.8	162.2
2nd week	162.0	161.6	160.8	160.0	159.5	159.0	158.2

Week 1 SMD

Day 1 - MONDAY – 166.8 lb

Breakfast:

One slice of protein bread, toasted, no spread added

Half grapefruit

Coffee with sugar substitute

Lunch:

Cold cuts (ham and turkey breast) with tomatoes

Tea

Dinner:

Mussels with green beans and cherry tomatoes in garlic vine sauce (I will post the recipe soon)

One slice protein bread, toasted

Grapefruit

Tea

** one chocolate truffle - shame on me  :-(

Note: The first day is the hardest. Just before I went to sleep I ate a chocolate truffle. I know I shouldn't but it was soooo good. It was a small one...

Day 2 - TUESDAY – 165.4 lb

Breakfast:

One slice of protein bread, toasted, no spread added

Pineapple

Coffee (no sugar, cream or milk, no honey)

Lunch:

Fruit salad – honeydew melon, pineapple, orange with cottage cheese

Tea

Dinner:

Lean hamburger with tomato and onion salad

Tea

Note: Two hours after lunch I was hungry, so I ate some baby carrots. That is OK. You can eat celery or carrots between the meals.

Day 3 – WEDNESDAY – 164.6 lb

Breakfast:

One slice of protein bread, toasted, no spread added

Half grapefruit

Coffee (no sugar, cream or milk, no honey)

Lunch:

Tuna fish salad
Grapefruit
Diet Soda

Dinner:

Broiled pork tenderloin with salad

Tea

Day 4 – THURSDAY – 163.6 lb

Breakfast:

One soft pretzel

Half grapefruit

Coffee (no sugar, cream or milk, no honey)

Lunch:

Two hard boiled eggs, low-fat cottage cheese, string beans, tomatoes
One slice of protein bread, toasted
Tea

Dinner:

Chicken fajitas

Tea

Note: I ran out of protein bread and I went to a bakery to buy some. The problem is that when I see those little cute soft fresh baked pretzels I can't control myself. This is why we have to plan the menu for every day and buy everything we need, so we don't fall in love with the first pretzel :-)

 Day 5 - FRIDAY - 163.3 lb

Breakfast:
One slice of protein bread, toasted, no spread added

Half grapefruit

Coffee (no sugar, cream or milk, no honey)

Lunch:

Assorted cheese

Arugula salad (dressing - salad seasoning, balsamic vinegar, mustard and water)

Tea

Dinner:
Pan seared tilapia fillet with broiled asparagus

Cup of tea
** I skipped the bread

Day 6 – SATURDAY - 162.8 lb

Breakfast:
One slice of protein bread, toasted, no spread added

Half grapefruit

Coffee (no sugar, cream or milk, no honey)

Lunch:
Fruit salad
Tea

Dinner:
Chicken fajitas

Day 7 - SUNDAY - 162.2 lb

Breakfast:

One slice of protein bread, toasted, no spread added

Lunch:

Grapes

Coffee (no sugar, cream or milk, no honey)

Grilled chicken breast with salad
Tea

Dinner:

Steak with salad

Tea
_____________________________________________________________

Week 2 SMD

Day 8 - MONDAY

Breakfast:

One slice of protein bread, toasted, no spread added

Orange

Coffee (no sugar, cream or milk, no honey)

Lunch:

Cold cutts with tomatoes
Coffee

Dinner:

Pan seared tilapia with steamed broccoli
Tea

Day 9 - TUESDAY

Breakfast:

One slice of protein bread, toasted, no spread added
Grapefruit

Lunch:

Coffee (no sugar, cream or milk, no honey)

Fruit salad
Tea

Dinner:

Burger with mustard
Tomato and onion salad
Tea

Day 10 - WEDNESDAY

Breakfast:

One slice of protein bread, toasted, no spread added

Banana

Coffee (no sugar, cream or milk, no honey)

Lunch:
Tuna salad
Slice of protein bread
Tea
Grapefruit

Dinner:

Grilled pork chops all fat removed with salad

Day 11 – THURSDAY

Breakfast:

One slice of protein bread, toasted, no spread added

Grapefruit

Coffee (no sugar, cream or milk, no honey)

Lunch:

Eggs (boiled, soft) with cottage cheese, tomatoes and slice of protein bread
Coffee

Dinner:

Chicken kebobs
Tea

Day 12 - FRIDAY

Breakfast: One slice of protein bread, toasted, no spread added

Cantaloupe

Coffee (no sugar, cream or milk, no honey)

Lunch:
Mozzarella string cheese with tomatoes and a slice of protein bread
Tea

Dinner:
Grilled salmon steak with steamed broccoli
Tea

Day 6 – SATURDAY

Breakfast:

One slice of protein bread, toasted, no spread added

Grapefruit

Coffee (no sugar, cream or milk, no honey)

Lunch:
Lunch substitute (fruits with cottage cheese and almonds)
Coffee

Dinner:

Rotisserie chicken with salad
Tea

Day 7 - SUNDAY

Breakfast:

One slice of protein bread, toasted, no spread added

Grapefruit

Coffee (no sugar, cream or milk, no honey)

Lunch:

Leftovers (Rotisserie chicken) with tomatoes
Grapefruit
Tea

Dinner:

Steak with grilled brussel sprouts
Tea

 Tags: scarsdale diet weight loss journal, scarsdale medical diet weight loss journal, SMD plan, scarsdale diet ideas, scarsdale diet keep trim, weekly menu for scarsdale diet, weight print out chart. weight loss print out chart, weight loss chart printable scarsdale diet

Grilled Shrimp & Vegetables with Mustard Sauce Henri

Today I had some grilled shrimps and vegetables with Mustard Sauce Henri.

I just sliced all the veggies, drizzle with some olive oil and season with some roasted garlic and herbs.
The shrimps, same idea: drizzle with olive oil, seasoned with lemon pepper seasoning.
Grilled them on a medium-high heat.

The sauce is a little different than the recipe from the Scarsdale diet book. Not a big difference, I skipped the sweetener and because I love garlic, I crushed a clove garlic and added to the ingredients listed in the book.

Here is how I made it:

¼ cup Dijon mustard

1/8 cup white vinegar

¼ cup plain low-fat yogurt

¼ cup chopped dill

1 clove garlic, crushed

Salt

Black pepper

Mix all ingredients.

Yield is about 2/3 cup.

Will keep 2-3 weeks in tightly closed jar in the refrigerator.

Delicious on cold vegetables or seafood.

Shrimp with Cocktail Sauce

If it's seafood for dinner why not shrimp with cocktail sauce? No cooking, no cleaning. How many of us looked in the mirror and feel that we should loose some weight? How hard can this be?
Just buy some cooked shrimp and serve it with cocktail sauce.

In the Q&A section in the book it says that "you can enjoy shrimps, lobster, scallops, crab, oysters, clams, mussels and so on. None of the shellfish dishes should be prepared or served with any fats, oils, butter, or margarine. Cocktail sauce may be used in moderation".

Tags: scarsdale diet seafood ideas, scarsdsale diet shrimp dinner, scarsdale medical diet day 1 monday, scarsdale medical diet day 5 friday, smd seafood

Omelette with Cottage Cheese and Tomatoes

Ingredients:
2 eggs

1 tomato
cotage cheese

Oil spray

Salt

Black pepper
italian seasoning mix (thyme, rosemary, sage, basil, marjoram)
fresh basil leaves

Directions:
Beat eggs with a fork in a bowl add the seasoning mix, salt and pepper and set aside
Spray pan with oil, and add eggs.
Cook on medium heat for a minute and lower the heat. When there is almost no liquid on the surface of the omelette carefully flip it over with a spatula.
Put your omelette on a plate, add cottage cheese, top it with tomato slices and fresh basil leaves.
Tags: scarsdale diet egg recipe idea, scarsdale diet recipe with pictures, scarsdale medical diet recipes

Tuna & Salad

It's tuna again. How can I make a tuna salad without mayo? This was the question that tortured me today. And than.... I came up with a great idea: how about tuna with salad? This is it. Straight out the can, just with a little lemon juice and a salad.

Give it a try. I loved it.

Ingredients:

1 large tomato

1/2 english cucumber

1 small onion

oregano

salt

2 tablespoon lemon juice

Directions:

This is a very simple salad; you don’t have to chop everything finely.

Season with some salt, oregano and lemon juice. Set aside.

Drain the tuna and place in a small bowl. Drizzle with lemon juice.

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Scarsdale Home Baked Protein Bread

I followed the recipe exactly and my bread turned out fabulous. Just make sure you have a small bread pan and a lot of time, because you need to let it rise about 2-3 hours and bake 1 hour.

1 cup of warm water,
1 tablespoon of dry yeast,
1/2 teaspoon salt,
1 teaspoon sugar,
1/2 teaspoon cider vinegar,
1/2 cup of soy flour,
1/4 cup gluten flour,
1 1/2 cups of whole wheat flour,
Standard small bread pan (7 3/8 x 3 5/8 x 2 1/4 inches)

Pour water into mixing bowl. Sprinkle dry yeast on water and let stand until it dissolves (about 5 minutes). Mix in salt, sugar, cider vinegar. Sift thoroughly, then gradually add soy and gluten flours, then whole wheat flour.
Mix slowly until dough stiffens and does not stick to sides of bowl (you may used a food processor, following machine directions, for this step).
Lightly flour a board then roll out the dough on it. Knead well (about 5 minutes) until dough feels smooth and elastic. Coat bread pan with no-stick vegetable spray. Shape the dough to fit, set it into the pan, cover with dish towel and set in a warm place to rise to about the top of the bread pan (2 to 3 hours). Preheat oven to 325 degrees. Bake bread for about 1 hour or until well browned. Keep in refrigerator.

Note:
My dough did not "rise to about the top of the bread pan".
This was the second time I made the recipe and the bread was delicious. I will make it again.

Tags: scarsdale medical diet protein bread, home baked protein bread scarsdale diet

Omelette with Green Onions

Ingredients:

2 Eggs

4-5 green onions cut into 1 inch pieces

salt

pepper

vegetable oil

soy sauce

 

Directions:

 

Spray a small skillet with vegetable oil.

Sautee the green onions over medium-high heat.

Whisk eggs, salt and pepper in medium bowl.

Pour egg mixture into the pan over the green onions and fry until set.

Turn it over and continue to fry until golden brown.

Cut in bite size pieces.

Serve with soy sauce.

 

Tags: Scarsdale diet recipes, Scarsdale diet egg recipes, Scarsdale medical diet recipes, Egg recipes Scarsdale diet, recipes Scarsdale diet

Scarsdale Home Baked Protein Bread - without gluten flour

This is the first time I baked protein bread and I didn't have gluten flour, so I just replaced it with all-purpose flour. What can I say? It is worth the extra effort, this bread is awesome. Unfortunately I didn't have a small bread pan and I used a large one; after I sliced it looks like biscotti :-)
I wasn't sure how long to knead or wait for it to rise and it all just worked out. I used a food processor to make the dough; it was very elastic and smooth and a little sticky. It didn't doubled in size. Next time I will let it rise overnight and I will use a small bread pan or double the ingredients.

So here is how I made it:

1 cup of warm water,
1 tablespoon of dry yeast,
1/2 teaspoon salt,
1 teaspoon sugar,
1/2 teaspoon cider vinegar,
1/2 cup of soy flour,
1/4 cup all-purpose flour,
1 1/2 cups of whole wheat flour,

Pour water into mixing bowl. Sprinkle dry yeast on water and let stand until it dissolves (about 5 minutes). Mix in salt, sugar, cider vinegar. Sift thoroughly, then gradually add soy and all-purpose flour, then whole wheat flour.
Mix slowly until dough stiffens and does not stick to sides of bowl (you may used a food processor, following machine directions, for this step).
Lightly flour a board then roll out the dough on it. Knead well (about 5 minutes) until dough feels smooth and elastic.
Coat bread pan with no-stick vegetable spray. Shape the dough to fit, set it into the pan, cover with dish towel and set in a warm place to rise to about the top of the bread pan (2 to 3 hours). Preheat oven to 325 degrees. Bake bread for about 1 hour or until well browned. Keep in refrigerator.

Tags: scarsdale diet protein bread recipe, scarsdale diet home made protein bread recipe, scarsdale medical diet protein bread recipe

Grilled Halloumi Cheese

Recipe coming soon

Pan Grilled Tilapia with Lemon Caper Dressing

This is one of my favorites. The lemon caper dressing makes the dish. I love it.

 

Season tilapia fillet with salt, pepper, garlic powder or fish seasoning and put it in a non stick pan over medium-high heat; cook the tilapia until the fish flakes easily with a fork, about 4 minutes per side.

Brush half lemon with olive oil and place it on the hot grill, cut side down. Grill lemon until nicely browned, about 5 minutes, turning once. Let it cool and squeeze it in a small bowl. Add 1 tablespoon of drained capers and some olive oil. Season with salt and pepper. Wisk and adjust seasoning. (you can skip the olive oil)

Drizzle fish with lemon caper dressing. Serve with steamed broccoli.

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Devilled Eggs with Salad

I was in a mood for devilled eggs today. Here is how I made them.
Quick and easy dish. While you boil the eggs, prepare your salad, than make the yolk mixture, pop it into the whites, toast the bread and enjoy the lunch.
Simple yet delicious dish.
This will serve 2.

Ingredients:
4 hard-cooked eggs, peeled and cut lengthwise
3 tablespoon Light Mayonnaise

1 teaspoon mustard

salt
black pepper

1 tablespoon dill pickle, finely chopped or sweet pickle relish
Paprika for garnish

Directions:

Cut hard boiled eggs lenghtwise and scoop out the yolks.

In a small bowl mix yolks with the remaining ingredients.

Scoop the mixture into the empty egg whites.

Garnish with paprika or chives.

Serve with salad.

Tags: Keep Trim day 4 lunch recipe, scarsdale diet keep trim recipe, devilled eggs recipe, easy devilled eggs recipe, keep trim scarsdale diet eggs recipe

Grilled Salmon Steaks with Mustard

Season salmon steak with salt and pepper and baste each side with Dijon mustard.
Place fish on hot grill and cook about 4-5 minutes on each side until flakes with a fork.
Serve with salad.

Pan Seared Tilapia with Sauteed Vegetables

Friday is fish with salad or fresh vegetables as desired, including cold, diced cooked, 1 slice of protein bread and coffee or tea.

I just sauteed some onions, red and green bell pepper, cherry tomatoes and broccoli. Season tilapia fillet with salt, pepper, garlic powder or fish seasoning and put it in a non stick pan over medium-high heat; cook the tilapia until the fish flakes easily with a fork, about 4 minutes per side.
Drizzle with lemon juice.
Serve hot with sauteed vegetables.

Tags: scarsdale medical diet friday dinner, smd friday fish dinner, smd day 5 dinner recipe, scarsdale diet fish recipe

Gorgonzola Stuffed Mushrooms - Quick and Easy

Cheese day? OK.
Today I made cheese stuffed mushrooms. Very easy to make and delicious.
Serve it with wilted spinach and a slice of toasted protein bread.

Ingredients:
medium size button mushrooms
Gorgonzola cheese
salt

black pepper

Directions:

Remove stems from mushrooms.

Fill each mushroom cap with Gorgonzola cheese and place them on a lightly sprayed shallow baking pan.

Season with salt and black pepper.

Bake at 375 degrees for about 15-20 minutes, just until slightly browned on top.

Serve hot.

Tags: Gorgonzola stuffed mushrooms, Gorgonzola stuffed mushroom recipe, Gorgonzola cheese stuffed mushrooms, cheese stuffed mushrooms recipe

Rotisserie Chicken with Salad

No time to cook? No problem. Rotisserie chicken is the solution.
Saturday night is turkey or chicken and sunday for lunch is the same.
Just go and buy one, make a salad and the dinner is ready.
Do you have leftover chicken? That means you have lunch next day :-)

This is the hard part: REMOVE THE SKIN. Just close your eyes and do it. Serve it with salad. Enjoy it.

Tags: scarsdale diet day 6 dinner,scarsdale diet day 7 lunch, saturday night dinner scarsdale diet, scarsdale diet recipe ideas, scarsdale diet chicken dinner

Canned Tuna Cakes

Ingredients:

2 cans tuna (5 oz), drained well
2 green onion, chopped
1/2 celery stalk, chopped
1 tablespoon chopped parsley
1/2 cup panko or bread crumbs

1 teaspoon Dijon mustard

1 large egg
salt
black pepper

Directions:

Baked Fish Sticks

Ingredients:

white fish filet (cod, halibut... I used catfish)
cayenne pepper
salt
pepper
flour
egg, beaten
panko or bread crumbs

Directions:

Tuna Salad

I think everybody is wondering how can you make tuna salad without mayo. What will hold this salad together? Well a slice of bell pepper, a salad leaf or the fork :-)

If you have a better tuna salad idea please share it with me. Thanks.

Ingredients:

1 can of tuna, drained
1 tomato, cut in small pieces
2 green onions, chopped

1/2 red bell pepper, chopped
parsley, chopped
salt
black pepper
lemon juice or vinegar dressing

Directions:

Hungarian Cheese Spread - low fat version

Ingredients:

1/2 pound Liptauer or farmers cheese at room temperature

1/2 cup fat free cottage cheese

1 teaspoon sweet Hungarian paprika

1/2 teaspoon pounded caraway seeds

1 small grated onion or 3 green onions, finely chopped

1/2 teaspoon mustard

Salt

Black pepper

Bell Pepper Eggs in a Hole

Servings: 2
Ingredients:

4 eggs
4 slices of bread, toasted
4 rings of bell pepper - 1/2 inch thick (any color)
salt
black pepper
Pam spray

Directions:

Feta Cheese Dill Truffles

Ingredients:

4 oz cream cheese, softened

4 oz feta cheese, crumbled

Cottage cheese or greek yogurt (optional)

2  teaspoons green onion, chopped

1/4  teaspoon  black pepper

1/2  cup  chopped fresh dill

tomatoes

olives

cucumbers

or other fresh vegetables

Lunch Substitute

You can substitute lunch any day with:
1/2 cup low-fat pot cheese or cottage cheese, mixed with 1 tablespoon of low-fat sour cream; sliced fruit, all you want; 6 halves walnuts or pecans, whole or chopped and mixed with with the above or sprinkled over the fruit; coffee/ tea/ no-sugar diet soda of diet soda of any flavor.


Either low-fat pot cheese or low-fat cottage cheese may be used; both are excellent.

I like to mix fat free farmers cheese (pot cheese, white unsalted cheese) with a little fat free greek yogurt with raisins and sweetener (instead of cottage cheese).

Cheese Mushroom Frittata

Ingredients:

1/2 lb. button mushrooms
oil spray

2 teaspoon dry thyme
4 eggs
1/2 cup shredded Parmesan cheese
1/4 cup grated Gruyere cheese

Directions:

Preheat oven (broiler).

Wipe mushrooms clean; then slice.

Spray nonstick skillet with oil.
Sauté mushrooms for about 5 minutes. Don’t overcrowd.

In a medium size bowl beat eggs, Parmesan cheese, thyme, salt and black pepper.
Pour over mushrooms in skillet and cook until almost set, but still runny on top, about 2 minutes. Sprinkle with gruyere cheese.

Broil until cheese is melted and browned, about 3 to 4 minutes.

Remove from oven with oven mitts and slide frittata onto a serving plate.

Cut into wedges.

I had some Prosciutto di Parma slices and I served it with Prosciutto and spinach leaves with balsamic vinaigrette.

Tags: Cheese Mushroom Frittata recipe, egg recipe, Mushroom Frittata recipe, keep trim day 4 lunch