White Bean and Spinach Salad – South Beach Diet

Quick and Healthy Salad Idea

Salads are a featured player on the South Beach Diet. What makes them so great is how healthy and versatile they are. Salads can be enjoyed for lunch or dinner as a hearty main entrée or as a lighter side dish. You can utilize a variety of foods to add flavor, such as cannellini beans, as in this bean and spinach salad recipe.

White Bean and Spinach Salad (Phase 1)

Remarkably easy to prepare, this bean and spinach salad is also very tasty. Slice the red onion as thinly as possible; when you soak it in warm olive oil and lemon juice, the bite will mellow, leaving you with a sweet and flavorful red onion vinaigrette.

Prep time: 35 minutes

Cook time: 2 minutes

Serves 10


1 small red onion, very thinly sliced

3 garlic cloves, minced

6 tablespoons fresh lemon juice

1/2 teaspoon salt

1/4 cup extra-virgin olive oil

3 (15-ounce) cans cannellini beans, rinsed and drained

1 1/2 cups (2 ounces) packed baby spinach

Freshly ground black pepper


Combine onion, garlic, lemon juice, and salt in a large serving bowl; stir well.

Heat oil in a small skillet over medium-high heat until just warm, about 2 minutes. Slowly and carefully pour warm oil over onion mixture (it will sizzle a bit). Stir well to combine and let sit at room temperature for 20 minutes, stirring occasionally.

Add beans and spinach to the vinaigrette, and toss well to coat. Season with pepper to taste, and serve.

Nutritional information

Per serving:

130 calories

6 g fat (1 g sat)
15 g carbohydrate
4 g protein
4 g dietary fiber
320 mg sodium

From the South Beach Diet website


Ground Turkey Chili

Sunday is usually my cooking day.  I like to cook a few meals so I have something healthy to take to work for lunches.  During the week I surf the internet and some of my favorite food blogs for recipes and inspiration. I use a spreadsheet to create my meal plan for the week – ideally, breakfast, lunch and dinner and 2 healthy snacks.

Today I’m going to make Chili with Ground Turkey and also Green Pea Soup  – I’m going to add some diced turkey hamto make it a meal. Finally, some egg muffins so I’ll have a quick breakfast in the morning. Once done and cooled, I’ll put them in plastic containers in the fridge and take them to work for my meals.  I’ll eat the same meals a couple of times a week – much easier and I really don’t get bored with the food anyhow. 

Tonite’s dinner will be steak and salad.  I’ll grill the steak and saute some tomatoes, onions and baby portabello shrooms to top the steak.. Salad will be simple – torn romaine lettuce with diced roma tomatoes and topped with my favorite vinaigrette – Garlic Expressions. It’s made with apple cider vinegar and whole garlic cloves – no preservatives. I’ll add a few shavings of some parmesanio reggiano for added flavor.

Currently I’m on a quest to lose 10-15 lbs. Started walking a half and hour each day on my lunch break. Fortunately living in South Florida permits outdoor activity this time of year 🙂  I managed to lose a pound last week – not too bad, but I’m impatient and the jeans are too damn tight.  So, I’ve decided to limit my carbs ala South Beach for a couple of weeks to see if I can jump start my weight loss.  I already eat fairly healthy foods, so giving up whole grains and fruit is going to be difficult.

Protein packed salads are going to be a big part of this weeks lunch menu.  Lettuce, tomato and shredded cheese for the base.  Grilled chicken breast, seasoned ground turkey( I use cumin and Penzey’s Epazote spice along with sauteed onion and garlic) or diced ham will supply the protein.  Normally, I would have sliced turkey breast on whole wheat bread for lunch, but since I’m eliminating the grains, these salads will be a nice, filling alternative.

Linguine with Prosciutto

Linguine with Prosciutto

This is a super quick and easy dish that is packed full of zesty flavor. Everyone in my family loves this dish and requests that I make it often.

Ingredients –
2 Tablespoons Extra Virgin Olive Oil

1/4 Red Onion, finely chopped

3/4 Cup Canned Evaporated Milk

3/4 Cup Whole Milk

1 Teaspoon Grated Lemon Zest

1/2 Cup Thinly Sliced Prosciutto

10 Fresh Basil Leaves, chopped

1/4 Cup Fresh Parsley, chopped

4 Fresh Mint Leaves, finely chopped

1 Package Linguine Pasta, (16 ounce)

1 Cup Parmesan Cheese, grated

1 Teaspoon Sea Salt

Fresh Ground Black Pepper, to taste


In a large skillet over medium heat, heat the olive oil.

Add the onion to the olive oil and cook, stirring constantly until tender which takes about 5 minutes.

Stir in the evaporated milk, whole milk and lemon zest.

Cook and stir for 1 minute, then remove from the heat.

Bring a large pot of lightly salted water to a boil.

Add the linguine and cook until just tender which takes about 8 minutes.


When the pasta is al dente, return the skillet to medium heat.

Drain the pasta.

Stir it into the sauce along with the prosciutto, basil, parsley, mint and Parmesan cheese.

Season with salt and fresh ground black pepper.

Toss the pasta in the sauce until the cheese has melted and a light sauce is covering the noodles.

Serve immediately in warm bowls.

From Prosciutto Recipes

Beachside at Deerfield Beach

I am lucky enough to live 2 blocks from the incredible Blue Wave beach here in Deerfield Beach, Florida. Just a few blocks south of Boca Raton, and about 15 miles north of Fort Lauderdale, this area of Deerfield Beach has something for everyone.

Shops and restaurants surround the famous S curve area of A1A that defines this local beach spot.

What are you hungry for?? Traditional raw bar seafood? Upscale dining? Burgers and beer? Sushi? Pizza? Ice cream? All of this and more within a radius of a few blocks.

Here’s a sampling of what you’ll find here at the S curve on Deerfield Beach:

Probably one of the favorite spots with locals and travelers alike – the Howard Johnson Patio Bar and Grill. Located just across the street from the beach, you can enjoy the view, great food and live music every day. Everyone is friendly, so expect to join in some lively conversation if you sit at the granite topped bar while enjoying your food and libations.

Right next door is Harpoon Louie’s – enjoy a late breakfast with a fluffy omelet made your way with a beach view and stay to enjoy the live Reggae band on Sunday afternoon.

Or try Oceans 234 – beachside with great food and killer Bloody Mary’s. Choose to sit inside or out and sample the upscale menu. And did I mention the beach view??

Next is JB’s on the Beach – a favorite spot for the Boca crowd and locals. Sunday afternoons are fun here – head to the granite topped tiki bar and enjoy great food and drinks while listening to live music. Hint: The fish tacos are awesome! From Harleys to Mercedes and Porsches and the occasional blue Toyota, this is the atmosphere at JB’s.

If you’re looking for a hot nite spot, JBs is the place to be after 6pm on Sunday evenings. Make sure to get there early to get a seat – this place gets packed fast. The place to be and be seen!

Across the street is Kahuna’s – a small and happening place with a pool table and great live music. The smoked fish dip appetizer is a must. Enjoy it leaning on the surfboard table just outside the front door so you can people watch. Bring your dreadlocks 🙂 Also great for some garage band music on the weekends.

On the other side of the S curve, you have Flannigan’s ( love the steak dinner and the grilled salmon), The Whale’s Rib ( featured on Diners, Drive Ins and Dives on FoodNetwork TV) – the Oyster’s Rockefeller rock!! An added twist with grilled tomato and cheese on top. Another killer Bloody Mary garnished with a jumbo shrimp instead of the usual celery stalk.

Mona Lisa Coal Oven Pizza has the best pizza in town in my book, and great friendly service. And not just a pizza joint – wonderful sandwiches and main courses prepared with the freshest ingredients. The marinated chicken wings are a great twist on an old favorite.

Continue down the S curve and you’ll find The Bru’s Room sports bar and grill. After that, head to Rattlesnake Jakes for some Tex Mex food and funky atmosphere. Bikers and tattoos are welcome here.

Final stop, Bob’s Pizza ( $5.50 for 2 slices and a soda) and Amantea’s Restaurant for the classic Italian touch.