Although Dr. Arthur Agatston originally designed the South Beach diet for heart disease patients, this diet has become a common weight loss plan in the United States. This diet focuses on reducing the intake of carbohydrates and sugars, relying instead on proteins as energy sources. The standard South Beach diet includes most meats; however, vegetarians can enjoy a variety of meals while following this diet plan.
Spaghetti Squash "Pasta"
The South Beach diet requires followers to limit the consumption of pastas, particularly during phase 1, the introduction phase, which lasts about 2 to 3 weeks. However, spaghetti squash is permitted. When baked at 400 degrees F for about one hour, spaghetti squash yields long, crunchy strands that resemble thin pasta noodles. Puncture the outer rind of the spaghetti squash before baking to prevent it from exploding in your oven. Scoop out the strands with a fork and cover with sugar-free marinara and serve with steamed or grilled vegetables such as asparagus, yellow squash, broccoli florets or artichoke hearts.
Tofu Stir Fry
Most South Beach dieters derive the majority of their protein from meats; however, vegetarians can opt for tofu, a meat replacement made from soybean curds, as a protein source. Press the water out of extra-firm tofu by wrapping it in a clean dish towel and pressing down gently. Cut the tofu into 1-inch cubes and stir fry in 1 tbsp. of olive oil for 3 to 5 minutes. Add fresh, cut vegetables, such as broccoli, snow peas, water chestnuts and Chinese cabbage, as well as minced spices such as ginger and garlic. Add 2 tbsp. each of low-sodium soy sauce and rice vinegar for flavor. Stir fry until the vegetables are crisp-tender and serve on a bed of lettuce leaves instead of rice.
Spicy Vegetarian Frittatas
Separate the whites from four eggs into a bowl. Chop onions, tomatoes, fresh spinach leaves, red bell pepper and jalapeno peppers and saute them in a medium skillet with 1 tbsp. of olive oil for two minutes. Pour in the egg whites and cook for an additional 2 to 3 minutes. Sprinkle 1 ounce of low-fat shredded pepperjack cheese on top and continue cooking until the cheese melts. Serve with vegetarian bacon or sausage patties.
Roasted Eggplant and Peppers
Eggplant is a common meat replacement that is appropriate for the South Beach diet. It readily absorbs the flavors of herbs, spices and marinades. Peel and cube a large eggplant, and salt lightly to draw out the bitter juices. Add herbs and spices such as thyme, basil, rosemary and ground cayenne pepper. Add sliced red bell peppers and transfer to a grill or a baking sheet lightly coated with olive oil. Roast until the eggplant is soft, about eight to ten minutes. Serve with steamed asparagus or broccoli florets.
References
- "The South Beach Diet"; Arthur Agatston, M.D.; 2003
- "Very Vegetarian"; Jannequin Bennett; 2001
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