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Phase 1 Vegetables



Greens should be rinsed well several times in cold water. Salt water can get take care of any bugs clinging to the leaves. They’ll float to the top.


Cooking instructions are the same for many greens, but they do vary in taste.

Healthy Greens

Four servings. From food section of local newspaper.


1 bunch mustard greens

1 bunch turnip greens

3 cloves garlic, cut into pieces

1/3 cup olive oil

Salt, pepper, and hot sauce, to taste


Wash greens well. Remove stems. Place clean greens and a small amount of water in a Dutch oven and cook quickly, stirring occasionally with a fork. Turn heat to low. Add olive oil, hot sauce, freshly ground pepper, and salt to taste.


Continue cooking until soft, about an hour, adding water if necessary.

Sautéed Mustard Greens with Garlic

From SBD forum.


3 large garlic cloves, minced (or 1 1/2 teaspoons crushed garlic from jar)

1/2 teaspoon salt

1/4 cup extra-virgin olive oil

1 1/2 lb mustard greens (2 bunches)

1/2 cup water


Rinse greens well several times and drain in colander. Discard stems and center ribs, and tear leaves in half. Mash garlic to a paste with the salt, or mix salt with jarred garlic.


Heat oil in a 5-quart pot over moderately high heat until hot. Sauté garlic paste until fragrant (doesn’t take long, do not burn the garlic). Add half of greens and toss with tongs to coat with the oil. Add remaining half of greens and the water. Cook, covered, stirring occasionally, 5 minutes.


Remove cover and continue to cook until greens are just tender and most of liquid is evaporated. Taste to see if it’s salty enough, then add more salt to taste if needed.


Note: You could also use turnip greens in this recipe.

Sautéed Spinach

From ArcaMax.


2 pounds fresh spinach, cleaned and stems trimmed off

1/4 cup olive oil

5 garlic cloves, minced

1/2 tsp. red pepper flakes

Salt and pepper to taste

Balsamic vinegar


Bring a large pot of boiling water to a boil and place spinach in boiling water to wilt (this only takes a few seconds). Remove from boiling water and place in a colander.


In a skillet, sauté garlic and red pepper flakes in olive oil for about 1 minute. Add wilted spinach and cook another minute or so. Season with salt and pepper and drizzle with vinegar.

Garlic Spinach

Four servings. From http://www.pcrm.org/health/recipes. Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by PCRM nutrition director Amy Lanou, Ph.D.


1 large bunch of fresh spinach

3 cloves of garlic

1 teaspoon vegetarian Worcestershire sauce


Wash spinach and remove stems. Peel and mince garlic. Braise garlic in Worcestshire sauce over medium heat, stirring, until lightly browned. Add spinach to hot skillet. Use tongs to turn spinach until it is just wilted. Serve hot or at room temperature.

Sautéed Kale

Two servings. From www.whfoods.org: This recipe is a great tasting way of receiving the many health benefits of the super food kale. The leeks are a delicious complement, and this dish can be made very easily, so you can have it often. Adding the oil at the end gives it a rich taste without heating it, making this even healthier than most sautéed greens. Prep and Cook Time: 15 minutes.


1 cup sliced leeks (about 1 leek)

4 cups chopped kale

1/4 cup + 1 tablespoon chicken or vegetable broth

3 medium cloves garlic, pressed

1 teaspoon fresh lemon juice

1 teaspoon extra virgin olive oil

Salt and black pepper to taste


Heat 1 tablespoon broth in a 10- to 12-inch nonstick skillet. Sauté sliced leeks in broth over medium low heat for about 5 minutes, stirring frequently. Add kale, ¼ cup broth, cover and simmer on low heat for about 7–8 minutes, stirring occasionally.


Toss with pressed garlic, lemon juice, soy sauce,* olive oil, salt, and pepper.


*Note: The ingredient list does not have the soy sauce listed, so just use whatever amount you think would be good.

Braised Collards or Kale

Makes 3 cups. From http://www.pcrm.org/health/recipes. Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.


Collard greens and kale are rich sources of calcium and beta-carotene as well as other minerals and vitamins. One of the tastiest (and easiest) ways to prepare them is with a bit of soy sauce and plenty of garlic. Try to purchase young tender greens, as these have the best flavor and texture.


1 bunch collard greens or kale (6 to 8 cups chopped)

1 teaspoon olive oil

2 teaspoons reduced-sodium soy sauce

1 teaspoon balsamic vinegar

2 to 3 garlic cloves, minced

1/4 cup water


Wash greens, remove stems, then chop leaves into 1/2-inch wide strips.


Combine olive oil, soy sauce, vinegar, garlic, and water in a large pot or skillet. Cook over high heat about 30 seconds. Reduce heat to medium-high, add chopped greens, and toss to mix. Cover and cook, stirring often, until greens are tender, about 5 minutes.

Mediterranean Swiss Chard

Two servings. From www.worldshealthiestfoods.com: A quick and easy side dish. Swiss chard is one of the super foods rich in many nutrients, including antioxidants. We have created this recipe so you can eat it often with many meals. The simple dressing complements it very well. When the chard is fresh, it needs nothing else to be delicious and satisfying. Prep and Cook Time: 15 minutes


2 large bunches Swiss chard, cleaned and chopped

1 medium clove garlic, pressed

1/2 tablespoon balsamic vinegar or fresh lemon juice

Extra virgin olive oil to taste

Salt and black pepper to taste


Bring lightly salted water to a rapid boil in a large pot. Cut off tough bottom part of stems.


Add the chopped leaves to the boiling water and simmer for only 3-5 minutes, until tender.


Strain through colander and press out excess water. Toss with rest of ingredients. Make sure you don’t toss chard with dressing until you are ready to serve. Otherwise the flavor will become diluted.

Mediterranean Collard Greens

Four servings. Collard greens are a highly nutritious green that is rich in calcium, and becoming increasingly popular throughout the country. This recipe gives you an easy and great tasting way to enjoy them. New varieties are milder tasting. Try it this way, and you will be pleasantly surprised. Prep and Cook Time: 15 minutes.


1 bunch collard greens, chopped (about 8 cups)

1 tablespoon lemon juice

1 teaspoon soy sauce

2 medium cloves garlic, pressed

Extra virgin olive oil to taste

Salt and black pepper to taste


Bring lightly salted water to a boil in a steamer with a tight fitting lid.


Separate the stems from the greens by folding in half and cutting along side the stem, or pulling out stem. Roughly chop the greens.


Add collard greens to steamer basket and steam, covered, for about 7 to 10 minutes, until tender. Toss with rest of ingredients and serve.


Note: Toss the steamer basket up and down a few times with cooked collard greens to drain out excess water from steaming. This will keep the dressing from tasting diluted.

Spinach Ricotta Pie

Four servings. From http://www.hungrybrowser.com.


4 cups chopped fresh spinach (pressed into measuring cup)

1/2 cup chopped onion

1 (8 oz.) pkg. low fat cream cheese

3/4 cup low-fat ricotta cheese

1/2 teaspoon dried basil

1/2 teaspoon. dried oregano

1/4 teaspoon. salt (optional)

1/8 teaspoon. garlic powder

1/8 teaspoon. pepper

3/4 cup chopped fresh tomatoes

2 tablespoons grated Parmesan cheese


Preheat oven to 350 degrees. Place spinach and onions in small saucepan. Cover, bring to boil, lower heat, and simmer 5 minutes or until tender.


Beat cream cheese, ricotta cheese, and seasonings in small mixing bowl (medium speed with electric mixer) until well blended. Stir in the cooked spinach mixture; spread into a 9 inch pie plate. Bake 15 to 20 minutes until thoroughly heated. Top with tomatoes and Parmesan cheese before serving.


Note: The chopped tomatoes and grated cheese can be baked on top instead adding after baking, if desired.

See Bean Salads for Italian-Style Bean Salad with Kale

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads Crock Pot Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

Controversies About Foods Weight Loss Cartoons

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