South Beach Cookbook: 5 Manuscripts in 1 – 200+ Recipes designed for a delicious and tasty South Beach 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:

- Cottage Cheese and Berry Bowl

- Smoked Salmon and Asparagus Omelette

- Almond Flour Pancakes

       

Side dish recipes like:

- Grilled Asparagus with Lemon and Parmesan

- Zucchini Noodles with Pesto

- Roasted Brussels Sprouts with Balsamic Glaze

   

            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:5 Manuscripts in 1 – 200+ Recipes designed for a delicious and tasty South Beach diet on your Kindle device, computer, tablet or smartphone.

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

Book preview

BOOK 1

40+ Muffins, Pancakes and Cookie recipes for a healthy and balanced South Beach diet

Breakfast Recipe

Spinach and Feta Omelette

Serves: 1

Prep Time: 5 minutes

Total Time: 10 minutes

Ingredients:

-  2 eggs

-  1/4 cup fresh spinach, chopped

-  2 tablespoons feta cheese, crumbled

-  Salt and pepper to taste

Instructions:

In a bowl, whisk the eggs and season with salt and pepper.

Heat a non-stick skillet over medium heat and spray with cooking spray.

Add the chopped spinach to the skillet and cook for a minute until wilted.

Pour the whisked eggs over the spinach and let it set slightly.

Sprinkle feta cheese over one half of the omelette.

Fold the omelette in half and cook for another 2-3 minutes or until the eggs are cooked through.

Nutritional Facts:

●  Calories: 250

●  Protein: 22g

●  Carbohydrates: 3g

●  Fat: 17g

●  Fiber: 1g

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

-  1/4 cup almonds, chopped

Instructions:

In a glass or bowl, layer Greek yogurt, mixed berries, and chopped almonds.

Drizzle honey on top.

Repeat layers until ingredients are used up.

Nutritional Facts:

●  Calories: 280

●  Protein: 22g

●  Carbohydrates: 36g

●  Fat: 6g

●  Fiber: 5g

Veggie Breakfast Bowl

Serves: 1

Prep Time: 10 minutes

Total Time: 20 minutes

Ingredients:

-  1/2 cup cauliflower rice

-  1/4 cup bell peppers, diced

-  1/4 cup zucchini, diced

-  2 eggs

-  1 tablespoon olive oil

-  Salt and pepper to taste

Instructions:

Heat olive oil in a skillet over medium heat.

Add the bell peppers and zucchini, and sauté until slightly tender.

Stir in the cauliflower rice and cook until heated through.

Push the veggies to one side and crack the eggs into the skillet, cooking to your desired doneness.

Season with salt and pepper and mix the eggs with the veggies.

Serve in a bowl and enjoy.

Nutritional Facts:

●  Calories: 290

●  Protein: 17g

●  Carbohydrates: 15g

●  Fat: 19g

●  Fiber: 6g

Avocado and Turkey Breakfast Wrap

Serves: 1

Prep Time: 10 minutes

Total Time: 15 minutes

Ingredients:

-  1 whole-grain wrap

-  1/2 avocado, mashed

-  2 slices turkey breast

-  1/4 cup cherry tomatoes, halved

-  1/4 cup baby spinach leaves

-  Salt and pepper to taste

Instructions:

Lay out the whole-grain wrap and spread the mashed avocado evenly over it.

Place the turkey slices, cherry tomatoes, and baby spinach leaves on top of the avocado.

Season with salt and pepper to taste.

Roll the wrap tightly and cut in half before serving.

Nutritional Facts:

●  Calories: 350

●  Protein: 24g

●  Carbohydrates: 35g

●  Fat: 15g

●  Fiber: 9g

Cottage Cheese and Berry Bowl

Serves: 1

Prep Time: 5 minutes

Total Time: 5 minutes

Ingredients:

-  1 cup low-fat cottage cheese

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

-  1 tablespoon chia seeds

-  1 tablespoon honey

-  1/4 cup walnuts, chopped

Instructions:

In a bowl, combine cottage cheese and mixed berries.

Sprinkle chia seeds on top.

Drizzle honey over the mixture.

Garnish with chopped walnuts.

Nutritional Facts:

●  Calories: 320

●  Protein: 27g

●  Carbohydrates: 30g

●  Fat: 11g

●  Fiber: 6g

Smoked Salmon and Asparagus Omelette

Serves: 1

Prep Time: 10 minutes

Total Time: 15 minutes

Ingredients:

-  2 eggs

-  2-3 asparagus spears, trimmed and cut into 1-inch pieces

-  2 oz smoked salmon, chopped

-  1 tablespoon chives, chopped

-  Salt and pepper to taste

Instructions:

In a bowl, whisk the eggs and season with salt and pepper.

Heat a non-stick skillet over medium heat and spray with cooking spray.

Add asparagus pieces and cook for a few minutes until slightly tender.

Pour the whisked eggs over the asparagus and let it set slightly.

Sprinkle smoked salmon and chives over one half of the omelette.

Fold the omelette in half and cook for another 2-3 minutes or until the eggs are cooked through.

Nutritional Facts:

●  Calories: 290

●  Protein: 26g

●  Carbohydrates: 4g

●  Fat: 19g

●  Fiber: 1g

Almond Flour Pancakes

Serves: 2

Prep Time: 10 minutes

Total Time: 20 minutes

Ingredients:

-  1 cup almond flour

-  2 eggs

-  1/2 cup unsweetened almond milk

-  1 tablespoon coconut oil, melted

-  1 tablespoon erythritol or your preferred sweetener

-  1/2 teaspoon baking powder

-  1/4 teaspoon vanilla extract

-  Pinch of salt

-  Cooking spray

Instructions:

Mix the almond flour, egg, Almond milk, melted coconut oil, Erythritol, baking powder, vanilla extract and salt in a mixing bowl until you've got a smooth batter.

Get a nonstick skillet on medium heat, and coat it evenly with cooking spray.

Put each pancake in the skillet with a quarter cup of batter. Cook until bubbles form on the surface, then flip and cook for a further 2 minutes on the other side.

Repeat with the remaining batter. It will be served with your choice of garnishes: berries, sugar free syrup or Greek yogurt.

Nutritional Facts (per serving):

●  Calories: 380

●  Protein: 14g

●  Carbohydrates: 12g

●  Fat: 33g

●  Fiber: 6g

Veggie Breakfast Casserole

Serves: 4

Prep Time: 15 minutes

Total Time: 45 minutes

Ingredients:

-  8 large eggs

-  1 red bell pepper, diced

-  1 green bell pepper, diced

-  1 small onion, diced

-  1 cup spinach, chopped

-  1 cup cherry tomatoes, halved

-  1/2 cup feta cheese, crumbled

-  Salt and pepper to taste

-  Cooking spray

Instructions:

Brush the baking dish with cooking spray

Preheat your oven at 350F x 175C.

Sauté chopped bell peppers and onion in a skillet, then gently soften them.

Whisk the eggs and season with salt and pepper in a large mixing bowl. Sautéed bell peppers, onions, shredded spinach, halved cherry tomatoes and half of Feta cheese in the eggs.

Mix well. Set the mixture in a prepared baking dish.

Nutritional Facts (per serving):

●  Calories: 210

●  Protein: 14g

●  Carbohydrates: 8g

●  Fat: 14g

●  Fiber: 2g

Chia Seed Pudding

Serves: 2

Prep Time: 5 minutes

Total Time: 4 hours (including chilling time)

Ingredients:

-  1/2 cup chia seeds

-  2 cups unsweetened almond milk

-  1-2 tablespoons honey or maple syrup (optional)

-  1/2 teaspoon vanilla extract

-  Fresh berries for topping

Instructions:

In a bowl, mix the chia seeds, almond milk, honey or maple syrup (if using), and vanilla extract.

Stir well to combine and make sure there are no clumps of chia seeds.

Cover the bowl and refrigerate for at least 4 hours or overnight, stirring once or twice during the first hour to prevent clumping.

After refrigeration, the chia pudding should have a thick, pudding-like consistency.

Divide the pudding into two servings and top with fresh berries.

Nutritional Facts (per serving, excluding berries):

●  Calories: 160

●  Protein: 5g

●  Carbohydrates: 16g

●  Fat: 9g

●  Fiber: 10g

Pancakes Recipe

Almond Flour Pancakes

Serves: 2

Prep Time: 10 minutes

Total Time: 20 minutes

Ingredients:

-  1 cup almond flour

-  2 eggs

-  1/2 cup unsweetened almond milk

-  1 tablespoon coconut oil, melted

-  1 tablespoon erythritol or your preferred sweetener

-  1/2 teaspoon baking powder

-  1/4 teaspoon vanilla extract

-  Pinch of salt

-  Cooking spray

Instructions:

In a mixing bowl, whisk together almond flour, eggs, almond milk, melted coconut oil, erythritol, baking powder, vanilla extract, and salt until a smooth batter forms.

Heat a non-stick skillet over medium heat and lightly coat with cooking spray.

Pour 1/4 cup of batter onto the skillet for each pancake.

Cook until bubbles form on the surface, then flip and cook for another 1-2 minutes on the other side.

Repeat with the remaining batter.

Serve with your choice of toppings like berries, sugar-free syrup, or a dollop of Greek yogurt.

Nutritional Facts (per serving):

●  Calories: 380

●  Protein: 14g

●  Carbohydrates: 12g

●  Fat: 33g

Coconut Flour Pancakes

Serves: 2

Prep Time: 10 minutes

Total Time: 20 minutes

Ingredients:

-  1/2 cup coconut flour

-  4 eggs

-  1/2 cup unsweetened almond milk

-  2 tablespoons coconut oil, melted

-  1 tablespoon erythritol or your preferred sweetener

-  1/2 teaspoon baking powder

-  1/4 teaspoon vanilla extract

-  Pinch of salt

-  Cooking spray

Instructions:

In a mixing bowl, combine coconut flour, eggs, almond milk, melted coconut oil, erythritol, baking powder, vanilla extract, and salt. Mix until smooth.

Allow the batter to rest for a few minutes to let the coconut flour absorb the liquids.

Heat a non-stick skillet over medium heat and lightly coat with cooking spray.

Spoon the batter onto the skillet to form pancakes.

Cook until bubbles form on the surface, then flip and cook for another 1-2 minutes on the other side.

Repeat with the remaining batter.

Serve with your choice of toppings like sliced almonds, a dollop of Greek yogurt, or a drizzle of sugar-free syrup.

Nutritional Facts (per serving):

●  Calories: 320

●  Protein: 15g

●  Carbohydrates: 16g

●  Fat: 20g

Banana Nut Pancakes

Serves: 2

Prep Time: 10 minutes

Total Time: 20 minutes

Ingredients:

-  2 ripe bananas

-  2 eggs

-  1/4 cup almond flour

-  1/4 cup chopped walnuts

-  1/2 teaspoon baking powder

-  1/4 teaspoon vanilla extract

-  Pinch of salt

-  Cooking spray

Instructions:

In a mixing bowl, mash the ripe bananas until