South Beach Cookbook: 7 Manuscripts in 1 – 240+ South Beach - friendly recipes for a balanced and healthy diet

By Sussane Davis

Do you want to learn about South Beach recipes? Do you want to know how to prepare the most delicious meals that fit your diet?        

In this cookbook, you will find:

     

BREAKFAST recipes like:

 

-  Spinach and Mushroom Omelette

- Greek Yogurt Parfait

- Smoked Salmon and Avocado Wrap

       

LUNCH recipes like:

   

- Cauliflower Rice Stir-Fry

- Egg and Spinach Salad

- Spaghetti Squash Primavera

DINNER recipes like:

   

- Lemon Herb Chicken

- Baked Salmon with Dill Sauce

- Spaghetti Squash with Pesto and Cherry Tomatoes

            And many other recipes!  

     

Here Is A Preview Of What You'll Learn...

     

How to cook healthy meals

Comprehensive Dietary Advice & Guidance

Recipes with detailed instructions

Each recipe contains the exact amount of calories, protein, carbohydrates and fat

Fast and easy prep that requires no additional steps to prepare your meal

Tips and Tricks

Much,much more!

   

Don’t miss out on South Beach Cookbook! Click the orange BUY button at the top of this page!

Then you can begin reading South Beach Cookbook: 7 Manuscripts in 1 – 300+ South Beach - friendly recipes for a balanced and healthy diet on your Kindle device, computer, tablet or smartphone.

• Language: English
• Publisher: Publishdrive
• Release date: Aug 27, 2023

Book preview

BOOK 1

Breakfast Recipes

Spinach and Mushroom Omelette

Serves: 2

Prep Time: 10 minutes

Total Time: 20

Ingredients:

-  4 large eggs

-  1 cup baby spinach leaves

-  1/2 cup sliced mushrooms

-  1/4 cup diced onions minutes

-  2 tablespoons olive oil

-  Salt and pepper to taste

Instructions:

Heat olive oil with a nonstick over medium heat in the hot pan. Sauté the mushrooms and onions till they're tender.

Add the spinach and cook it until it's wilted.

Add the eggs to a bowl, and pour them over the vegetables.

Cook the eggs until they're set and then fold an omelette in half.

Season with salt and pepper.

Serve hot.

Nutritional Facts (per serving):

●  Calories: 240

●  Protein: 14g

●  Carbohydrates: 6g

●  Fat: 18g

●  Fiber: 2g

Greek Yogurt Parfait

Serves: 1

Prep Time: 5 minutes

Total Time: 5 minutes

Ingredients:

-  1 cup non-fat Greek yogurt

-  1/2 cup mixed berries (strawberries, blueberries, raspberries)

-  1 tablespoon honey

-  2 tablespoons chopped nuts (almonds or walnuts)

Instructions:

Greek yogurt, berries and honey are poured into the glass or bowl.

Top with chopped nuts.

Serve immediately.

Nutritional Facts (per serving):

●  Calories: 290

●  Protein: 20g

●  Carbohydrates: 40g

●  Fat: 7g

●  Fiber: 4g

Smoked Salmon and Avocado Wrap

Serves: 2

Prep Time: 15 minutes

Total Time: 15 minutes

Ingredients:

-  4 whole-grain tortillas

-  4 oz smoked salmon

-  1 ripe avocado, sliced

-  2 tablespoons light cream cheese

-  1/4 red onion, thinly sliced

-  1/2 cucumber, thinly sliced

-  Fresh dill, for garnish

Instructions:

Put cream cheese on every tortilla.

Top it off with smoke salmon, avocado, red onion, and cucumber. Garnish with fresh dill.

Roll up the tortilla, slice it in half.

Serve chilled.

Nutritional Facts (per serving):

●  Calories: 320

●  Protein: 12g

●  Carbohydrates: 36g

●  Fat: 16g

●  Fiber: 7g

Spinach and Feta Breakfast Casserole

Serves: 6

Prep Time: 15 minutes

Total Time: 45 minutes

Ingredients:

-  8 eggs

-  1/2 cup low-fat milk

-  2 cups fresh spinach, chopped

-  1/2 cup crumbled feta cheese

-  1/4 cup diced red bell pepper

-  1/4 cup diced onion

-  Salt and pepper to taste

Instructions:

Make sure the oven is at 350F, 175C.

Put eggs and milk into a mixing bowl.

Mix all ingredients except for the onion in a bowl, spinach, Feta Cheese, Red Chili Pepper and Onion. Season with salt and pepper.

Add the mixture to a greased baking dish.

Bake for 30 to 35 minutes, or until it's set.

Before slicing, keep it in a warm place for several minutes.

Serve warm.

Nutritional Facts (per serving):

●  Calories: 150

●  Protein: 12g

●  Carbohydrates: 4g

●  Fat: 10g

●  Fiber: 1g

Veggie and Turkey Breakfast Burrito

Serves: 2

Prep Time: 10 minutes

Total Time: 20 minutes

Ingredients:

-  4 large eggs

-  1/2 cup diced bell peppers (mixed colors)

-  1/2 cup diced tomatoes

-  1/4 cup diced red onion

-  1/2 cup cooked lean ground turkey

-  2 whole-grain tortillas

-  Salt and pepper to taste

Instructions:

Red bell pepper and onion are sautéed until softened in a nonstick skillet.

You'll get some chopped tomatoes and a cooked turkey. It's going to be cooked for an additional 3 minutes.

Put the eggs into a mixing bowl, then add the vegetables and turkey to the pan. If you wish, scramble the eggs and make them cook to your liking.

Season with salt and pepper.

Put a layer of egg mixture in the tortillas and warm them.

Roll up the tortillas, serve them.

Nutritional Facts (per serving):

●  Calories: 320

●  Protein: 25g

●  Carbohydrates: 30g

●  Fat: 12g

●  Fiber: 5g

Quinoa and Blueberry Breakfast Bowl

Serves: 1

Prep Time: 5 minutes

Total Time: 15 minutes

Ingredients:

-  1/2 cup cooked quinoa

-  1/2 cup fresh blueberries

-  1/4 cup chopped almonds

-  1/2 cup unsweetened almond milk

-  1 tablespoon honey (optional)

-  1/2 teaspoon vanilla extract

Instructions:

Wash the quinoa, blueberries and slivers of almonds in a bowl. Almond milk and vanilla extract are to be heated until fully warmed, in one single little saucepan.

Fill the quinoa mixture with a warm milk of almonds. If you like, drizzle honey over it.

Stir and serve.

Nutritional Facts (per serving):

●  Calories: 340

●  Protein: 8g

●  Carbohydrates: 50g

●  Fat: 13g

●  Fiber: 8g

Cottage Cheese and Berry Parfait

Serves: 1

Prep Time: 5 minutes

Total Time: 5 minutes

Ingredients:

-  1/2 cup low-fat cottage cheese

-  1/2 cup mixed berries (strawberries, blueberries, raspberries)

-  1 tablespoon honey

-  2 tablespoons granola (sugar-free)

Instructions:

Layer cottage cheese and mixture of berries in a glass or bowl.

Drizzle with honey.

Top with granola.

Serve immediately.

Nutritional Facts (per serving):

●  Calories: 280

●  Protein: 20g

●  Carbohydrates: 40g

●  Fat: 5g

●  Fiber: 6g

Sweet Potato and Spinach Breakfast Hash

Serves: 2

Prep Time: 15 minutes

Total Time: 30 minutes

Ingredients:

-  2 medium sweet potatoes, peeled and diced

-  1 cup fresh spinach leaves

-  1/2 cup diced red bell pepper

-  1/4 cup diced red onion

-  2 tablespoons olive oil

-  4 large eggs

-  Salt and pepper to taste

Instructions:

Mix the olive oil in a pan over high heat.

Fry until tender and lightly browned, then add diced sweet potatoes. Sauté until softened, add red bell peppers and red onion.

In the meantime, add new spinach and cook until it is wilted.

Add four wells to the hash, crack an egg into each of them. Cover and cook until eggs are done to your liking.

Season with salt and pepper.

Serve hot.

Nutritional Facts (per serving):

●  Calories: 350

●  Protein: 12g

●  Carbohydrates: 40g

●  Fat: 17g

●  Fiber: 6g

Chia Seed Pudding

Serves: 2

Prep Time: 5 minutes (plus overnight chilling)

Total Time: 5 minutes (plus overnight chilling)

Ingredients:

-  1/4 cup chia seeds

-  1 cup unsweetened almond milk

-  1/2 teaspoon vanilla extract

-  1 tablespoon honey (optional)

-  Fresh berries for topping

Instructions:

Use the following method to combine chia seeds, nut milk, vanilla extract and honey in a bowl:

In a refrigerator overnight or for no more than 4 hours, stir well.

Make a good stir of the pudding and top it with fresh berries before serving.

Nutritional Facts (per serving):

●  Calories: 160

●  Protein: 4g

●  Carbohydrates: 20g

●  Fat: 7g

●  Fiber: 10g

Sausage and Veggie Breakfast Skillet

Serves: 4

Prep Time: 10 minutes

Total Time: 20 minutes

Ingredients:

-  4 turkey sausage links, sliced

-  1 cup diced zucchini

-  1 cup diced bell peppers (mixed colors)

-  1/2 cup diced tomatoes

-  1/4 cup diced red onion

-  1/2 teaspoon dried oregano

-  Salt and pepper to taste

-  4 large eggs

Instructions:

In a large skillet, cook sliced turkey sausage until browned.

Add the rest of the Ingredients: zucchini, bell peppers,tomatoes,andred onion. Sauté until tender.

Season with dried oregano, salt, and pepper.

Make four wells out of a frying pan and smash an egg in each.

Cover and cook until eggs are done to your liking.

Serve hot.

Nutritional Facts (per serving):

●  Calories: 280

●  Protein: 18g

●  Carbohydrates: 10g

●  Fat: 20g

●  Fiber: 3g

Almond Flour Pancakes

Serves: 2

Prep Time: 10 minutes

Total Time: 20 minutes

Ingredients:

-  1 cup almond flour

-  2 large eggs

-  1/4 cup unsweetened almond milk

-  1 tablespoon coconut oil, melted

-  1 teaspoon vanilla extract

-  1/2 teaspoon baking powder

-  Pinch of salt

-  Fresh berries for topping

Instructions:

Add to a bowl the almond flour, egg, Almond milk, melted coconut oil, vanilla extract, baking powder and a pinch of salt until smooth.

When hot, add the coconut oil and gently grease it with a Nonstick Skillet. To make pancakes, pour your pancake mixture into the pan.

Cook until bubbles appear on the surface, then flip and cook until golden brown.

Serve with fresh berries on top.

Nutritional Facts (per serving):

●  Calories: 400

●  Protein: 14g

●  Carbohydrates: 8g

●  Fat: 35g

●  Fiber: 4g

Avocado and Egg Breakfast Salad

Serves: 2

Prep Time: 10 minutes

Total Time: 10 minutes

Ingredients:

-  2 large eggs

-  2 cups mixed greens (e.g., arugula, spinach)

-  1 ripe avocado, sliced

-  1/4 cup cherry tomatoes, halved

-  1/4 cup cucumber slices

-  2 tablespoons balsamic vinaigrette dressing

Instructions:

You can boil the eggs to your desired level of doneness.

Set a mix of greens on two plates while eggs are being cooked.

Put slices of avocado, cherry tomatoes, and cucumber on top.

Cut and place boiled eggs on top of a salad.

Drizzle with balsamic vinaigrette dressing.

Serve immediately

Nutritional Facts (per serving):

●  Calories: 320

●  Protein: 10g

●  Carbohydrates: 15g

●  Fat: 25g

●  Fiber: 8g

Cilantro and Lime Breakfast Tofu Scramble

Serves: 2

Prep Time: 10 minutes

Total Time: 20 minutes

Ingredients:

-  1 block (14 oz) extra-firm tofu, crumbled

-  1/4 cup chopped fresh cilantro

-  Juice of 1 lime

-  1/4 cup diced red bell pepper

-  1/4 cup diced red onion

-  1 teaspoon ground cumin

-  Salt and pepper to taste

-  1 tablespoon olive oil

Instructions:

Heat olive oil in a large cast iron pan at very high heat.

Saute until softened, add diced red bell pepper and chopped red onion.

Stir with crumbled tofu, ground cumin, salt and pepper.

Cook for 5 to 7 minutes, stirring occasionally.

Add chopped cilantro and lime juice to it.

In addition, cook for another two minutes.

Serve hot.

Nutritional Facts (per serving):

●  Calories: 230

●  Protein: 18g

●  Carbohydrates: 10g

●  Fat: 14g

●  Fiber: 3g

Dinner Recipe

Grilled Lemon Herb Chicken

Serves: 4

Prep Time: 10 minutes

Total Time: 25 minutes

Ingredients:

-  4 boneless, skinless chicken breasts

-  2 tablespoons olive oil

-  Zest and juice of 1 lemon

-  2 cloves garlic, minced

-  1 teaspoon dried thyme

-  Salt and pepper to taste

-  Fresh parsley for garnish

Instructions:

Preheat up a charcoal grill to medium heat.

Mix together the olive oil, lemon zest,lemon juice,garlic,sliced thyme,salt and pepper into a bowl.

Put the mixture on chicken breasts.

The chicken will be grilled for about 6 to 8 minutes per side or until they've finished cooking.

Garnish with fresh parsley before serving.

Nutritional Facts (per serving):

●  Calories: 220

●  Protein: 28g

●  Carbohydrates: 2g

●  Fat: 10g

●  Fiber: 0g

Baked Salmon with Dill Sauce

Serves: 4

Prep Time: 10 minutes

Total Time: 25 minutes

Ingredients:

-  4 salmon fillets (6 oz each)

-  2 tablespoons olive oil

-  Salt and pepper to taste

-  1 tablespoon fresh dill, chopped

-  1/4 cup plain Greek yogurt

-  1 teaspoon lemon juice

-  1 teaspoon Dijon mustard

Instructions:

Preheat up a charcoal grill to medium heat.

Mix together the olive oil, lemon zest,lemon juice,garlic,sliced thyme,salt and pepper into a bowl.

Put the mixture on chicken breasts. For each side, cook the chicken for about 6 to 8 minutes, or until it is cooked.

Garnish with fresh parsley before serving.

Nutritional Facts (per serving):

●  Calories: 320

●  Protein: 36g

●  Carbohydrates: 2g

●  Fat: 18g

●  Fiber: 0g

Spaghetti Squash with Pesto and Cherry Tomatoes

Serves: 2

Prep Time: 10 minutes

Total Time: 45 minutes

Ingredients:

-  1 medium spaghetti squash

-  2 tablespoons olive oil

-  1/4 cup prepared pesto sauce (store-bought or homemade)

-  1 cup cherry tomatoes, halved

-  2 tablespoons grated Parmesan cheese

-  Fresh basil leaves for garnish

Instructions:

Set the oven temperature to 375F190C.

Remove the seeds with a scissors and slice spaghetti squash in half.

Brush the inside of each half with olive oil and place them cut side down on a baking sheet.

Bake for 35 minutes or until the squash is tender and the strands are easy to scrape with a fork. To scrape the squash into spaghettilike strands, use your fork. With pesto sauce and cherry tomatoes, toss in the squash.

Garnish with fresh basil leaves, top with grated Parmesan cheese.

Nutritional Facts (per serving):

●  Calories: 350

●  Protein: 5g

●  Carbohydrates: 22g

●  Fat: 27g

●  Fiber: 4g

Grilled Shrimp and Asparagus

Serves: 4

Prep Time: 15 minutes

Total Time: 25 minutes

Ingredients:

-  1 pound large shrimp, peeled and deveined

-  1 bunch fresh asparagus spears

-  2 tablespoons olive oil

-  2 cloves garlic, minced

-  1 teaspoon lemon zest

-  Juice of 1 lemon

-  Salt and pepper to taste

Instructions:

Preheat the grill at medium to high heat.

Put in a bowl olive oil, grated garlic, lemon zest, juice from the lemons, salt and pepper.

In the mixture, toss the shrimp and asparagus to coat.

To skewers, thread shrimp and asparagus. Until the shrimp are pink and asparagus is tender, grill for about three minutes per side.

Serve hot.

Nutritional Facts (per serving):

●  Calories: 180

●  Protein: 24g

●  Carbohydrates: 4g

●  Fat: 8g

●  Fiber: 2g

Turkey and Vegetable Stir-Fry

Serves: 4

Prep Time: 15 minutes

Total Time: 25 minutes

Ingredients:

-  1 pound lean ground turkey

-  2 cups broccoli florets

-  1 red bell pepper, sliced

-  1 yellow bell pepper, sliced

-  1 cup snap peas

-  2 cloves garlic, minced

-  2 tablespoons low-sodium soy sauce

-  1 tablespoon sesame oil

-  1 teaspoon grated ginger

-  1/4 teaspoon red pepper flakes (optional)

-  Chopped green onions for garnish

Instructions:

Tenderize ground turkey in a large pan, over medium heat until it is brown.

Remove it and set it aside.

Add sesame oil, garlic, and ginger to the same skillet. Sauté for 1 to 2 minutes.

Stir in a little bit of broccoli, red bell pepper, yellow bell pepper and snap peas. Sauté veggies for 3 to 4 minutes, until they're tendercrisp.

Return cooked turkey to the skillet.

Stir in lowsodium soy sauce or red pepper flakes if you use them. For the next two minutes, cook.

Garnish with chopped green onions before serving.

Nutritional Facts (per serving):

●  Calories: 270

●  Protein: 26g

●  Carbohydrates: 10g

●  Fat: 14g

Roasted Veggie and Quinoa Bowl

Serves: 2

Prep Time: 15 minutes

Total Time: 35 minutes

Ingredients:

-  1