South Beach Diet - Pinoy Style

Submitted By : Winwin S. Andres

Believe me, it is effective. It’s been practiced in our home and when we tend to violate (of course it can’t be helped especially due to lunches and dinners we are required to attend outside the house from time to time), we just go back to phase 1. We were first introduced to the original American SBD but most of the items in the menu are either unavailable or if they are, the prices are what we deem as highway robbery. Good thing that there’s this Filipino chef who made the necessary research to be able to make the adjustments and transform SBD into having a more effective menu formula for Pinoys.

I’d like to share it with you, after that interesting discussion with Menchu a couple of days back. Before anything else, tho’, let me show you this excerpt from Metro magazine to give first-time/probable SB dieters a glimpse of what it is all about.

According to Metro’s feature "Going South Pinoy Style", Bambi Sy Gobio writes,

"American Cardiologist Dr. Arthur Agatston, whose aim was to help his patients with various heart conditions lead a healthier life through a shift in their diet patterns created the now famous SBD. By teaching them how to eat differently, and differentiating good from bad carbohydrates and the right fat from the wrong fat, the patients lose more weight, and keep it off longer by changing their eating habits and their attitude about food and dieting.

SBD has 3 phases. In the harsh first 2-week phase, it promises an 8- to 13-pound loss from your belly by absolutely removing sugar, fruits, breads, rice, potatoes, pasta, ice cream, cookies, cakes and all alcohol.

All your cravings will slowly disappear because your body will get rid of food that causes it to store excessive fat, and burn away this existing fat usually found in the midsection. By knowing and consuming the good fats, your bad (LDL) cholesterol is reduced, and your good (HDL) cholesterol is increased.

In phase 2 of the SBD, some of the forbidden food in phase 1 are restored in your diet after being stripped of the "unhealthy" carbohydrates. There is a slower loss of weight in this phase, usually about 1 pound a week, which tempts hardcore SB dieters to continue doing phase 1 beyond the prescribed time. This should not be (though the book does allow you to extend phase 1 to 2 weeks more). Stay in phase 2 until your target weight is reached, then switch to phase 3, and the whole diet turns into a lifestyle change. If and when you backslide (usually during the holidays), go back to phase 1 and repeat the whole process."

Easy huh. And it’s fun too, promise! Being someone who prefers experimenting with recipes and ingredients, I simply look at the list of allowable food then mix & match and create my own dishes. I’m not so strict with myself, sometimes I use more of a particular ingredient, or not use one I am not particularly keen about. My target is simple: just eat healthy, no need to really lose so much weight. Well anyways, here are the important facets of the SBD-Pinoy style:

Allowed food in phase 1 of the diet :
Beef : (steaks or ground) sirloin, tenderloin, top round
Chicken or Turkey : (skinless) white meat
Pork : tenderloin, cooked ham
Fish : shellfish
Luncheon Meat : fat free or low fat
Veggies : asparagus, beans, broccoli, cabbage, cauliflower, celery, cucumbers, eggplant, garlic, lettuce, mushrooms, onions, pechay, peppers, radish, snow peas, spinach, sprouts, talbos, tofu, water chestnuts, zucchini
Cheese : fat free or low fat cheddar, cottage, feta, mozzarella, parmesan, provolone, ricotta, string, low-fat Laughing Cow cheese
Fats : olive oil, canola oil, eggs
Nuts : 1 tsp peanut butter, 20 small peanuts, 15 pecans, 30 pistachios
Sweets : sugar-free chocolate, cocoa powder, cola, gelatin, gum, hard candies

Food to avoid at all costs in phase 1 of the diet:
Beef : brisket, liver, rib eye, other fatty cuts and innards
Chicken, Duck, Goose or Turkey : dark meat (thighs, legs, wings)
Fiesta and Honeyed ham
Veggies : beets, camote, carrot, corn, peas, potatoes, pumpkin, tomatoes (limited to 1 per meal)
Cheese : Boursin, Brie, Camembert, Cream cheese, Edam (quezo de bola), fatty cheese, kesong puti
Fruits : all fruits, all juices, all forms of alcohol, beer, wine
Starch : all carbs, bread, cake, cookies, cereal oatmeal, popcorn, rice, pasta, pastries
Dairy : all ice cream, milk, yoghurt

(oops…sorry, this will have to be continued tomorrow as I forgot it was the Oscar night and I missed the live telecast, so now I have to tune-in to the lifestyle channel to make do with the replay…I heard that my bet, Jamie Foxx won for his performance in Ray :-)

okay I’m back to continue with SBD-Pinoy Style…this time, what you’ll see would be the 7-day menu schedule covering phase 1 and some suggested recipes…read on – w

Phase 1

Day 1
Breakfast : ½ cup of celery & cucumber juice; 2-egg omelet with onions, green peppers, spinach & cheese
Lunch : roast chicken, Romaine lettuce, 1 wedge of cheese, 2 tbsp vinaigrette, sugar-free Jello
Dinner : pan-seared tuna or tanguingue (with recipe); adobong kangkong; chopped red pepper, cucumbers and 1 tomato; 2 tbsp vinaigrette

Pan-Seared Ginger Sesame Tanguigue with
Sauteed Kuchay and Shiitake Mushrooms (serves 4)

(for fish)
2 tbsp canola oil
2 tbsp
ginger juice
1 tsp salt
4 slices tanguingue steaks (the one with the bone in the middle)
2 tbsp freshly cracked black peppercorns
¼ cup sesame seeds

Combine oil, ginger, juice and salt. Brush on all sides of the tanguigue steaks. Mix perppercorns and sesame seeds, and press onto the tanguigue steaks. Keep in the refreigerator until you’re ready to
cook. When ready, heat a large Teflon pan over high heat. Cook peppered steaks until the meat close to the bone turns opaque. Serve with the sauteed vegetables and mushrooms.

(for kuchay and shiitake)
2 tbsp canola oil
1 tbsp crushed garlic
4 pcs shiitake mushrooms, thinly sliced (or use dried ones soaked in water)
1 tsp soy sauce
½ cup chicken stock
100 g kuchay, cut into 2" pieces
1 tsp sesame oil

Heat oil in a saute pan over medium heat, and add garlic. Stir until golden brown and immediately toss in sliced mushrooms. Cook over high heat until wilted. Stir in soy sauce and chicken stock. Toss in kuchay and sesame oil. Remove from heat.

Day 2
Breakfast : 1 tomato, chopped with some onion and herbs; 2 eggs, fried; 2 slices beef sirloin tapa made with sugar substitute & salt
Lunch : grilled tuna, panga, marlin or bangus belly; 2 tbsp low fat mayonnaise with herbs or vinaigrette or Grilled Beef Salad with Herb Mayonnaise (with recipe)
Dinner : barbecue pork tenderloin; roasted red peppers & eggplants; mixed greens, cucumbers, celery; 2 tbsp vinaigrette

Grilled Beef Salad with Herb Mayonnaise (serves 4)

(for beef)
¼ kilo beef sirloin
(tapadera), whole fat off
1 tbsp olive oil
3 large cloves garlic, crushed
1 tbsp fresh rosemary, chopped
½ tsp rock salt (to taste)
½ tsp freshly cracked black pepper (to taste)

Combine whole piece of beef sirloin, olive oil, garlic, rosemary, salt & pepper in a bowl. Heat a tabletop griller or the barbecue spit to highest setting. Sear beef on one side until golden, flip once, and sear other side (keep meat pink inside). Set aside for 10 minutes before cutting into thin strips, so the juices don’t bleed out, and meat stays moist and juicy.

(for salad)
200 g Romaine lettuce, washed and trimmed
¼ cup black olives, sliced or crushed
4 fresh tomatoes, chopped
4 stalks of celery, peeled, cut into ¼" pieces
fresh ground pepper

Lay out lettuce on individual plates or on a serving dish. Sprinkle olives, tomatoes, celery and fresh ground pepper. Put sliced grilled beef on top, serve with herb mayonnaise.

Day 3
Breakfast : ½ cup of celery and cucumber juice; 2-egg omelet with asparagus, mushrooms and cheese allowed or Cheesy Fritata with Ham, Asparagus and Mushrooms (with recipe); 2 slices ham or low fat Spam
Lunch : grilled prawns or steamed shrimp; 2 tbsp vinaigrette or mayonnaise dressing; mixed greens, cucumbers, celery, peppers
Dinner : broiled steak; fried garlic; steamed broccoli and cauliflower

Cheesy Fritata with Ham, Asparagus and Mushrooms (serves 4)

6 eggs
2 tbsp parmesan cheese
½ cup chicken stock (home-made from chicken and bones)
¼ tsp salt
¼ tsp pepper
1 tbsp olive oil
1/3 cup lean cooked ham, cut into strips
3 large cloves of garlic, crushed
1/3 cup onions, chopped
1 tomato, chopped
10 stalks asparagus, cut into 1" pieces
½ cup broccoli florets, trimmed
½ cup fresh mushrooms, sliced
1 cup cottage cheese, drained

Whisk eggs in a bowl. Add parmesan cheese and chicken stock. Season with salt and pepper, then set aside. In a Teflon pan, over medium heat, saute ham strips in olive oil. Stir in garlic, onion and tomato. Cook for 3 minutes until onions are soft. Stir in asparagus, broccoli and mushrooms. In a 9x9 Pyrex dish, spread sauteed vegetables and cover with cottage cheese. Pour in beaten egg and cheese mixture. Bake for 30 minutes at 350 deg F, or until it is set in the middle. Cool before serving.

Day 4
Breakfast : Beef tapa made with sugar substitute & salt; 1-egg Spanish omelet with 1 tomato and onion; 1 wedge cheese
Lunch : 1 slice ham, 1 slice chicken, 1 slice turkey; 1 slice cheese; 1 tomato, 2 tbsp cottage cheese, 2 tbsp vinaigrette; lettuce greens
Dinner : steamed fish with soy sauce, ginger, scallions, fried garlic; fried tofu with steamed ‘kailan’ or baby pechay with oyster sauce

Day 5
Breakfast : ½ cup of celery & cucumber juice; 2-egg omelet with tinapa flakes and cottage cheese; 2 slices ham
Lunch : beef spaghetti sauce or beef chili; mixed greens, celery, cucumbers, 1 tomato; 2 tbsp vinaigrette
Dinner : Roast Chicken Parmigiana made with Tomato and Herb Sauce (with recipe); mozarella cheese; sauteed spinach in garlic

Chicken Parmigiana (serves 4)

(for the chicken)
4 pcs chicken breast fillets, skinless
rock salt
fresh ground pepper
2 tbsp fresh basil, chopped
2 tbsp olive oil
1 ½ cups fresh tomato sauce (home made)
1 cup grated mozzarella cheese
¼ cup parmesan cheese

Take each chicken fillet and pound with a mallet (or use the back of your cleaver or knife). Toss the meat in a bowl with salt, pepper, fresh basil and olive oil. Heat a Teflon pan over medium high heat. Sear the marinated chicken until golden brown (about 3 minutes) on each side. Lay on a Pyrex dish. Pour in tomato sauce, cover with mozzarella cheese, and sprinkle with parmesan cheese. Broil for 10 minutes until mixture is bubbly and brown.

Day 6
Breakfast : pork tenderloin tapa using sugar substitute and salt; Spanish omelet with mushrooms and cheese
Lunch : barbecue or roast chicken; Ceasar’s Salad with no croutons
Dinner : bangus or prawn sinigang with radish, kangkong, sitao; bagoong

Day 7
Breakfast : bangus daing, sardines or tuyo in oil; scrambled eggs; 1 salted egg & 1 tomato
Lunch : steamed crab or prawns or Mussels Provencal (with recipe); mixed greens, cucumber, cheese, celery, 2 tbsp vinaigrette; sugar-free Jello
Dinner : grilled steak with garlic flakes; sauteed mushrooms and spinach; steamed asparagus

Mussels Provencal (serves 4)

2 kilos fresh mussels (wash, scrub and debeard)
¼ cup olive oil
½ cup onions, thinly sliced
2 tbsp crushed garlic
2 cups leeks, thinly sliced
6 tomatoes, chopped roughly
¼ cup fresh parsley, chopped
2 lemons, zest only
Salt and pepper to taste

Heat over high heat a large Dutch oven or any pot with cover. Pour in oil and saute sliced onions and garlic until golden brown. Add sliced leeks and cook for 5 minutes or until wilted. Add the tomatoes, parsley and lemon zest. Keep heat on high, and add the mussels. Toss them into the sauteed mixture and cover for 5 minutes. When mussels open and juices come out, season with salt and pepper. Serve immediately.

(to be continued again tomorrow – w)

Day 8
Breakfast : spinach, mushrooms, cheese & onion omelet; extra wedge of cheese Lunch : barbecued pork; boiled talbos or kangkong with vinegar and bagoong, chopped onions, tomatoes, salted egg
Dinner : chicken afritada with green & red peppers; steamed baguio beans

Day 9
Breakfast : 2 eggs; sardines in tomato sauce; 2 slices ham; wedge of cheese
Lunch : lettuce, red onions, tomato, cucumber and feta cheese salad; 2 tbsp lemon vinaigrette
Dinner : grilled catfish (hito), marlin, tuna or bangus; grilled eggplant, salted egg, tomato, onion and garlic salad

Day 10
Breakfast : lpw fat Spam; 2-egg Spanish omelet with tomato and onion; cheese
Lunch : pan-seared peppercorn tuna or fresh tuna sashimi; mixed greens, boiled green beans, 1 hardboiled egg, 2 tbsp vinaigrette, black olives, red onions, cauliflower or broccoli florets, roasted red pepper
Dinner : chicken pork adobo using pork tenderlooin and chicken breast; fried tokwa with soy sauce and vinegar; talbos salad with onions, tomato, salted egg

Day 11
Breakfast : 2 eggs scrambled with cottage cheese, sauteed onions, 1 tomato, green pepper, herbs and tinapa or tuyo flakes; low fat Spam
Lunch : beef stew (mechado style) using top round beef; steamed asparagus, broccoli or green beans
Dinner : sauteed chicken with ginger, scallions, oyster sauce, water chestnuts, snow peas; 15 roasted peanuts; sauteed cabbage

Day 12
Breakfast : ½ cup celery and cucumber juice; low fat Spam or cooked ham; broccoli and cheese omelet
Lunch : chicken tinola without green papaya but with plenty of sili leaves; asparagus & green baguio beans
Dinner : salmon or bangus sinigang with kangkong, radish and sitao

Day 13
Breakfast : eggs, cooked ham, wedge of cheese
Lunch : tinapa or bangus belly; spinach salad with red onion, 1 salted egg, 2 tbsp vinaigrette
Dinner : pan-seared tagalog steak with soy sauce, calamansi and sauteed onions; chopped cucumber, tomato and lettuce

Day 14
Breakfast : scrambled eggs with mushrooms, asparagus or broccoli; beef tapa made with sugar substitute and salt
Lunch : low fat Spam; chopped lettuce, tomato, onions, cucumbers, red peppers and cottage cheese; sugar-free Jello
Dinner : roast chicken; grilled peppers, eggplant and zucchinis marinated in olive oil and garlic with chopped fresh basil


Phase 2

Day 1
Breakfast : 1 cup fresh fruit salad (choice of cantaloupe, grapes, strawberries, kiwis, oranges, apples and mangoes); ½ cup old-fashioned oatmeal, cooked; 1 cup non-fat milk, 1 tbsp toasted walnuts, 1 egg
Lunch : roast chicken; Romaine lettuce, cucumbers, tomatoes, green onions, parsley; 1 wedge of low-fat Laughing Cow cheese, 2 tbsp vinaigrette
Snack : frozen grapes
Dinner : Salmon sinigang made with sour tamarinds, kangkong, tomatoes and radish; chopped red pepper, cucumbers, 2 tbsp vinaigrette; pear or mango

Day 2
Breakfast : 1 cup non-fat sugar-free yoghurt; 1-egg Spanish omelet (onions, garlic, tomato); 1 orange or mango crepes (with recipe)
Lunch : tinolang manok with pepper leaves and green papaya; sauteed mushrooms in olive oil; ½ cup non-fat sugar-free yoghurt, frozen flavoured milk or ice cream; minced pork or chicken and eggplant (with recipe)

Mango Crepes (serves 4)

4 eggs
1 cup cottage cheese
½ tsp vanilla
2 packets of Splenda (recommended sugar substitute)
canola oil
fresh ripe mango, cut into long strips
Cool-Whip (recommended low-fat whipped topping), optional
Sugar-free fruit preserves or sugar-free pancake syrup, optional

Combine eggs, cottage cheese, vanilla and sugar substitute in a blender, process until smooth. Get a 9" Teflon pan and heat over medium flame. When pan is hot, spray or brush some canola oil into it. Pour ¼ to 1/3 cup of egg-cheese mix onto to the hot pan, swirl batter around immediately to flatten evenly as it will cook on contact with hot pan. Lift and remove the crepe when the bottom is golden and the crepe is firm to the touch. Transfer to a plate, fill with mango
strips and roll up. Serve with some low-fat non-dairy whipped topping, or sugar-free fruit preserves or sugar-free pancake syrup.

Minced Pork or Chicken And Eggplant (serves 4)

(for eggplant base)
4 large eggplants, cut into 1" diagonal slices
salt
1/3 cup canola oil

Slice eggplants into diagonal pieces, lay out on a tray and sprinkle with salt. Leave for 30 minutes until water leeches out of the eggplants. Wash salt off the eggplants, then soak in water for 10 minutes to remove all the salt. Drain and dry with a towel. Get a large Teflon frying pan and place over medium heat. Add some oil when the pan gets hot. Fry eggplants on both sides until golden brown. Remove and transfer to a serving tray. Use the same pan to cook the filling but no need to add any more oil.

(for filling)
1 cup onions, chopped
1 tsp garlic, crushed
½ cup tomatoes, chopped
½ kilo lean pork or 2 cups chicken chunks
1 tbsp fish sauce
½ tsp pepper

Brown the onions and garlic in the same pan used to fry the eggplants. Add the tomatoes when the onions turn golden. Add the ground pork/chicken and cook about 5 minutes. Stir in fish sauce and pepper. Set aside to cool. Take eggplant slices and heap with a spoon of pork/chicken filling on top. Cover with another slice of eggplant, press down to sandwich filling.

(for coating)
3 eggs, beaten
When ready to serve, beat eggs until light and fluffy. Dip the eggplant sandwich and fry using canola oil.

Day 3
Breakfast : 1 cup high fiber cereal; ¾ cup non-fat milk; 1 small Granny Smith apple (the green one); 1 tbsp peanut butter
Lunch : mixed greens, cucumbers, tomato, red onion, fresh oregano, lemon juice, olive oil; 4 wholemeal biscuits
Snack : ½ cup non-fat sugar-free yoghurt
Dinner : chicken relleno or galantina; sauteed cabbage with onions, tomato and garlic; fresh pear

Day 4
Breakfast : ½ grapefruit or 3 segments pomelo; 1 slice wheat bread, lean bacon, 30 grams low-fat mozzarella or cheddar cheese
Lunch : 1 slice ham, chicken or turkey; lettuce greens, 1 tomato, 1 wedge of Laughing Cow cheese, 2 tbsp balsamic vinaigrette
Snack : 1 small Granny Smith apple (green)
Dinner : chicken teriyaki, barbecue or inasal; sauteed cabbage; ½ cup non-fat sugar-free yoghurt, frozen flavoured milk or ice cream

Day 5
Breakfast : 1 cup non-fat sugar-free yoghurt; ½ cup fresh orange, straberries, peach, kiwi or mango; 1 scrambled egg
Lunch : 100 g roast beef; 1 slice whole grain bread; mixed greens, tomato, onion, mustard, 2 tbsp vinaigrette
Dinner : stir-fried chicken with cashew nuts (with recipe); sauteed pea shoots, kailan or chinese pechay; 4 strawberries; ½ cup fat-free sugar-free vanilla pudding

Stir-fried Chicken with Cashew Nuts (serves 4)

½ kilo chicken breasts, debone and remove skin, cut into 1" cubes

(for marinade)
1 egg
2 tbsp rice wine or dry sherry
1 tbsp soy sauce

Combine all ingredients in a bowl and toss in chicken cubes. Cover bowl and marinate for at least 30 minutes inside the fridge.

(for stir-frying)
¼ cup canola oil
½ cup celery, peeled, sliced diagonally
4 dried shiitake mushrooms, soaked in hot water for 30 minutes, thinly sliced
¼ cup leeks, thinly sliced
1 small red bell pepper, diced
1 tsp ginger, grated
3 cloves garlic, crushed
1 tbsp oyster sauce
1 tbsp rice wine

(for topping)
60 pieces toasted cashew nuts (15 per person)
Put a large wok over high heat, add oil when pan is really hot. Add the marinated chicken, stir fry quickly over high heat, remove and set aside. Using the same pan and still over high heat, saute the celery, shiitake mushrooms, leeks, red pepper, ginger and garlic. Add the oyster sauce and rice wine. Toss the seared chicked cubes back in and stir-fry for about 1 minute. Transfer to a serving dish and sprinkle with toasted cashew nuts.

Day 6
Breakfast : 1-egg Spanish omelet; 1 slice toasted whole grain bread; 1 tbsp peanut butter; 1 small Granny Smith apple (green)
Lunch : pureed chickpeas, sesame tahini paste, lemon juice, onions, garlic, olive oil and cumin powder; raw carrots, celery, radish sticks; 4 whole wheat crackers; ¾ cup cottage cheese; ¼ cup cantaloupe
Snack : ½ cup sugar-free gelatin dessert
Dinner : sarciado style (garlic, onions, tomato) tanguigue steak; arugula, spinach and walnut salad; 2 tbsp vinaigrette; semi-sweet chocolate candy or truffles

Day 7
Breakfast : ¼ cantaloupe; 1 slice toasted whole wheat bread; 30 grams low-fat cheddar cheese; lean bacon; ½ cup non-fat sugar-free yoghurt
Lunch : grilled tuna or marlin with roasted eggplant, garlic, chopped onions, tomato and calamansi salad or try blue marlin kebabs with garlic yoghurt dressing (with recipe); ½ cup sugar-free gelatin dessert
Dinner : beef steak sirloin or tenderloin marinated with onions, soya, calamansi; steamed green baguio beans and cauliflower; slice of cantaloupe

Blue Marlin Kebabs with Garlic Yoghurt Dressing (serves 4)

(for kebabs)
1 tbsp calamansi juice
¼ cup olive oil
¼ cup fresh oregano, chopped
1 tbsp fresh rosemary, chopped
¼ cup fresh black olives, finely chopped
1 tsp ground pepper
1 tsp salt
½ kilo whole blue marlin fillet, cut into 1 ½" cubes
2 red bell peppers, seeded, each cut into eight pieces
bamboo skewers, pre-soaked in water

Combine calamansi juice, olive oil, herbs, olives, salt and pepper in a large pan or bowl. Put the cubed fish and red peppers into the pan and marinate for at least 30 minutes or overnight. Skewer the fish
alternately with the red peppers. Grill over charcoal or use an indoor griller. Do not overcook. Serve with garlic yoghurt.

(for garlic yoghurt)
2 cups yoghurt
1 tbsp garlic, finely chopped
1 tbsp fresh oregano, finely chopped
salt and pepper to taste

Get a bowl and put a piece of cheesecloth or a thin towel over a sieve. Pour yoghurt onto the cheesecloth or towel and drain for an
hour or overnight. When liquid whey is drained, transfer the mixture into a bowl. Stir in garlic, oregano, salt and pepper. Serve with the
kebabs.

Day 8
Breakfast : fresh mangoes, peach kiwi or strawberries, ½ cup non-fat sugar-free yoghurt, whole grain cereal for topping
Lunch : chicken salad with chopped eggs, apples, cheese, celery and garlic yoghurt dressing; steamed green baguio beans
Snack : frozen grapes
Dinner : steamed lapu-lapu with green onions, ginger, garlic, soy sauce, black beans and sesame oil; steamed pechay or sauteed kangkong in garlic

Day 9
Breakfast : ½ cup non-fat sugar-free yoghurt; 1 small Granny Smith apple (green)
Lunch : 2-egg dulong omelet with garlic, onion and spinach; fat-free sugar-free pudding
Snack : orange
Dinner : chicken inasal or barbecue; mixed greens, chopped tomato and onion salad, 2 tbsp vinaigrette

Day 10
Breakfast : sugar-free syrup; oatmeal pancakes (with recipe); 1 orange
Lunch : roast chicke strips, tomatoes, onions, spinach or mixed greens; garlic and yoghurt dressing; 1 small Granny Smith apple (green)
Dinner : beef ragu pasta sauce or beef vegetable soup (with recipe); steamed cauliflower; fresh strawberries, mangoes, kiwi or peaches with sugar substitute and fat-free whipped topping

Oatmeal Pancakes (for 1 person)

4 egg whites
½ cup oatmeal
¼ cup cottage cheese
1 tbsp toasted peanuts
cinnamon
vanilla
nutmeg

Mixed all ingredients to form a batter, cook like ordinary pancakes.

Beef Vegetable Soup (serves 8)

¼ cup canola oil
1 cup onions, chopped
1 cup celery, chopped
1 cup carrots, chopped
¼ kilo beef sirloin, cut into ½" pieces
1 cup kidney beans, pre-soaked and pre-boiled until tender
2 cups cabbage, thinly sliced
2 cups tomato sauce
4 cups beef or chicken stock
1 tsp rock salt
1 tsp freshly ground pepper

Heat a stock pot over medium flame, add oil and saute onions until translucent. Add celery and carrots, cook for 5 minutes. Stir in beef pieces, cook for another 5 minutes. Add pre-cooked beans, cabbage, tomato sauce and stock. Bring to a boil then lower to a simmer for about 30 minutes. Season with salt and pepper.

Day 11
Breakfast : 1 cup fresh apple, mangoes, kiwi, peach, grapes, cantaloupe and strawberries; 1 cup high-fiber cereal, ¾ cup non-fat milk, sugar substitute
Lunch : 100 grams cooked ham, chicken or turkey; 3 tomato slices, ½ cup lettuce, 1 whole wheat pita, mustard
Snack : frozen grapes
Dinner : bangus (sinigang, grilled or sizzling); chopped tomato, onions, salted egg; adobong kangkong

Day 12
Breakfast : ½ grapefruit; 1 slice whole grain bread; sugar-free fruit preserves
Lunch : beef hamburger; mozarella cheese; ½ whole wheat pita; roasted eggplants, sesame tahini paste, lemon juice, onions, garlic, olive oil and cumin powder
Dinner : baked garlic chicken; sauteed fresh mushrooms in garlic, herbs and olive oil; steamed asparagus

Day 13
Breakfast : 1-egg Spanish omelet; ½ cup old fashioned oatmeal cooked with 1 cup non-fat milk; 1 tbsp toasted walnuts
Lunch : fresh tuna sashimi or stuffed squid or cuttlefish (with recipe); soya and wasabi; mixed salad with chopped olives, celery, red pepper, tomatoes, lettuce, egg and vinaigrette; pistachios
Snack : ½ cup non-fat sugar-free yoghurt, frozen flavoured milk or ice cream
Dinner : grilled steak or beefsteak with onions, calamansi and soy sauce; blanched cauliflower and broccoli; chocolate-dipped fresh strawberries

Stuffed Squid or Cuttlefish (serves 4)

½ kilo large squid or cuttlefish

(for marinade)
1 tsp ginger juice
1 tbsp garlic, crushed
2 tbsp mango puree
1 tbsp soy sauce
2 tbsp olive or canola oil

(for stuffing)
¼ cup olive or canola oil
3 cloves garlic, crushed
½ cup onions, chopped
1 tsp ginger, grated
½ cup celery, peeled and chopped
½ cup carrots, peeled and chopped
½ cup lean ham or ham sausage, chopped (optional)
½ tsp salt
½ tsp pepper
1 egg
toothpicks

Clean squid, remove ink sacs, debris, tentacles and backbone. Wash and drain well. Combine ingredients for the marinade in a bowl or Pyrex dish and add the squid. Coat the squid all over then set aside in the fridge. Saute garlic in oil in a pan over medium heat. Add onions and ginger when garlic turns light brown. When onions turn translucent, add celery, carrots and ham, cook for 5 minutes, then season with salt and pepper. Cool down and stir in egg. Get the marinated squid or cuttelfish and stuff with the filling, use toothpick to skewer the ends. Charcoal grill or pan sear until squid just turns white (do not overcook or it will turn rubbery).

Day 14
Breakfast : 1 cup tomato juice or vegetable cocktail; eggs; lean bacon or ham; 1 wedge low-fat Laughing Cow cheese; 1 slice whole wheat bread
Lunch : shiitake mushroom "Pizza Bottoms" with garlic, basil, mozzarella and anchovy topping; 1 small Granny Smith apple (green); ½ cup non-fat sugar-free gelatin dessert
Snack : frozen grapes
Dinner : grilled salted mackerel (or other oily dark flesh fish), salmon or gindara teriyaki; sauteed green vegetables in garlic; fresh kiwi with non-fat sugar free whipped topping


Phase 3

Day 1
Breakfast : ½ cup pomelo; ½ cup old-fashioned oatmeal with 1 cup nonfat milk and 1 tbsp toasted walnuts; 1 egg, scrambled
Lunch : beefsteak tagalog (soy and calamansi marinade, cooked in a Teflon pan with a little oil and red onions); ¼ cup brown or red rice
Dinner : turbo grilled chicken or inasal; pan-fried camote; talbos ng camote with chopped onions, tomato, calamansi and some balayan bagoong

Day 2
Breakfast : fresh dalanghita juice (no sugar added); 1 slice toasted whole grain bread; a little butter and sugar-free preserves
Lunch : steamed chicken; sauteed baby bokchoy with oyster sauce and garlic
Dinner : roasted tuna belly, panga, blue marlin or bangus; 1 salted egg (diced), tomato wedges and chopped red onion

Day 3
Breakfast : ½ cup pomelo; 1-egg omemlet with garlic, tomato and onions; 1 slice whole grain bread
Lunch : grilled sardine; tomato and cheddar cheese sandwich on whole wheat bread; 1 fresh apple
Dinner : broiled beef tenderloin steak; steamed asparagus, broccoli and cauliflower or try Chili Beef Tenderloin (with recipe)

Chili Beef Tenderloin (serves 4)

(for beef)
½ kilo beef tenderloin, cut into 1" pieces
¼ cup hoisin sauce
¼ cup canola oil
1 tbsp sesame oil
2 tbsp soy sauce
1 tbsp garlic, minced
3 tbsp green onions, chopped
2 red chili peppers, minced

Trim and slice beef tenderloin. Combine hoisin sauce, canola, sesame oil, soy, garlic, green onions and chili peppers. Coat beef on all sides to marinate at least 1 hour or overnight. Heat a Teflon pan on high. When pan is hot, sear the beef steaks and cook to your preferred doneness. Serve with brown rice or sweet potatoes.

(for vegetables)
1 tbsp canola oil
100 grams snow peas
1 tsp sesame oil
1 tbsp garlic, crushed
200 grams broccoli rabe (kailan)

Heat a large pan on high, and when the pan is hot, add oil then garlic. Immediately add snow peas and broccoli rabe. Stir fry on high heat, cover until greens are wilted. Remove from heat after 3 minutes. Serve with the beef.

Day 4
Breakfast : fresh dalanghita juice (no sugar added); french toast (1 egg and 1 cup nonfat milk combined, 1 slice whole grain bread); 1 tbsp sugar-free fruit jam, ½ cup low-fat sugar-free yoghurt
Lunch : chicken salad with celery, tomato and onions; 2 tbsp vinaigrette; lettuce greens; fresh cantaloupe melon
Dinner : steamed fish with soy sauce, ginger and scallions and fried garlic; sauteed or steamed kailan with oyster sauce; 1/3 cup brown or red rice

Day 5
Breakfast : ½ cup pomelo; sardines in tomato or olive oil; 1-egg Spanish omelet; ½ toasted whole wheat pandesal
Lunch : Ceasar’s Salad with very little croutons
Dinner : grilled beef, red pepper, mushroom kebabs with garlic and low-fat yoghurt sauce; chopped tomatoes, red onions and cucumber salad with olive oil and lemon juice dressing; whole wheat pita

Day 6
Breakfast : fresh dalanghita juice (no sugar added); french toast; 1 tbsp sugar-free fruit jam
Lunch : roast chicken breast with fresh tomato sauce, basil and mozzarella cheese; or try Lemongrass Roast Chicken (with recipe)

Lemongrass Roast Chicken (serves 4)

2 tbsp sugar-free pancake syrup (or brown sugar)
2 tbsp fish sauce
2 tbsp calamansi juice
2 tbsp ginger, cut into strips
6 stalks lemongrass, trimmed and cut into 2" slices, pounded flat
pepper to taste
1 large whole chicken, cleaned, washed and dried

Combine sugar, fish sauce, calamansi, ginger, lemongrass and pepper. Rub chicken all over with the marinade then stuff the inside cavity with the lemongrass and ginger strips. Marinate for 1 hour.
Cook in a turbo oven, or a regular oven at 375 deg F for 40 minutes, or until juices run clear and chicken is tender.

Day 7
Breakfast : 1 slice toasted whole wheat bread with a little butter; 2-egg omelet with herbs, ham and cheese
Lunch : mixed sashimi; sugar-free Jello
Dinner : pork barbecue (remove fat); 1/3 cup brown or red rice; sauteed kangkong

Day 8
Breakfast : fresh dalanghita juice (no sugar added); 1 slice toasted whole grain bread with a little butter and sugar-free fruit preserve
Lunch : grilled squid stuffed with tomato, garlic and red onions; fried tofu; soy sauce and vinegar
Dinner : grilled steak; steamed asparagus or green beans; frozen sugar-free and low-fat flavoured yoghurt

Day 9
Breakfast : low-fat Spam or pork tocino made with sugar substitute and salt; 2 eggs
Lunch : mixed green salad, cucumbers, garlic; 1 cup non-fat sugar-free yoghurt
Dinner : sarciado tanguigue steak; sauteed cabbage; sugar-free Jello

Day 10
Breakfast : ½ cup oatmeal or whole wheat cereal with 1 cup nonfat milk; ¼ cup strawberries, 1 tbsp toasted walnuts; ½ cup cantaloupe
Lunch : roast beef slies, lettuce, tomatoes, red onions, mustard; 1 slice whole grain bread or whole wheat pita; 1 small Granny Smith apple (green)
Dinner : chicken teriyaki or teppanyaki with bean sprouts, onions, tofu and spinach; 1/3 cup brown or red rice; guilt-free hot chocolate (with recipe)

Guilt-free Hot Chocolate (serves 4)

3 squares (3 oz) unsweetened, cut into 1" pieces
2 cups low fat milk
½ cup (or 12 packets) sugar substitute

Scald milk in a saucepan (do not let it boil) and stir in chopped unsweetened chocolate. Whisk until chocolate is melted then stir in the sugar substitute. Pour into mugs, serve hot with a marshmallow or some non-dairy whipped topping or just some whipped cream.

Day 11
Breakfast : french toast with a little butter and sugar-free fruit jam; fresh dalanghita juice (no sugar added)
Lunch : chicken pork adobo using pork tenderloin and chicken breast; talbos ng camote salad with onions, tomato, salted egg
Dinner : pan-seared tagalog steak with soy sauce, calamansi and sauteed red onions; fried camote or 1/3 cup brown or red rice

Day 12
Breakfast : ½ cup grapefruit; 2-egg Spanish omelet; sardines
Lunch : braised or steamed tofu with a soy-based sauce; mixed sashimi
Dinner : roast meat on pita with lettuce, onions, tomato and yoghurt dressing

Day 13
Breakfast : ½ grapefruit; 1 cup oatmeal with 1 cup nonfat milk
Lunch : leftover roast chicken bits tossed in a salad with onions, celery, tomatoes and vinaigrette; cantaloupe
Dinner : sizzling bangus steak; adobong kangkong or other green vegetable

Day 14
Breakfast : ¾ cup of celery and cucumber juice; 2 slices beef sirloin tapa made with sugar substitute and salt; 1 fried egg
Lunch : steamed crab or prawns with soy or fish sauce or vinegar; mixed green salad with 2 tbsp salad dressing; frozen dalanghita shake (no added sugar)
Dinner : roast turkey with meat stuffing & gravy; wild rice pilaf (with recipe); steamed asparagus or brocoli with a little butter; chocolate-dipped strawberries

Wild (or Red) Rice Pilaf (serves 4)

¼ cup olive oil
1 cup onions, chopped
½ cup green onions or leeks, chopped
½ cup celery, chopped
2 cups red mountain rice (organic variety with hulls)
3 cups chicken stock
½ tsp salt
¼ tsp fresh pepper

Heat saucepan over medium, add oil and saute onions until translucent. Stir in green onions or leeks and celery. Cook for 3 minutes or just until wilted. Add washed red rice, stir to coat evenly.
Pour in stock, salt and pepper. Bring to a boil, then lower heat to a simmer. Cover. Cook until tender, about 25 minutes. Serve hot.