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Q. Does it matter if the vegetables I eat on the Diet are always
fresh, or can I also eat canned and frozen vegetables?
A. You may eat fresh (usually tastiest) or canned or frozen vegetables,
hot or cold, raw or cooked, but be sure that the canned and frozen vegetables are packed with no sugar or fats or rich sauces
added; check the ingredients on the label before buying
Prepare all salads without oil, mayonnaise or other rich dressings. Use only lemon and vinegar, or
the dressings listed below:
VINAIGRETTE DRESSING
1/2 cup red wine vinegar
2 teaspoons grated onion
2 teaspoons
chopped parsely
2 teaspoons chopped pimento
1 tablespoon chopped pickle or capers
1 tablespoon water
1/4 teaspoon
freshly ground black pepper
Salt and paprika to taste
1/2 clove crushed garlic (optional)
Shake all ingredients
together in a jar or bottle with a tight top.
This dressing may be used on any mixed green salad, on artichokes, etc.
Keep chilled.
MUSTARD SAUCE HENRI
1/4 c mustard
1/3 packet artificial sweetner
1/8
c white wine vinegar
1/4 c plain low fat yogurt
1/4 cup chopped dill
salt+pepper
mix all, keep in jar.
refrigerate
up to 2 weeks, good on veges or seafood.
WINE VINEGAR SALAD DRESSING
1 teaspoon dry mustard
1/2 cup wine vinegar
3 tablespoons water
1 teaspoon
chopped capers
1 teaspoon minced parsely
1 teaspoon chopped pimento
1 teaspoon seasoned salt
Dash of pepper
Dissolve mustard in a little wine vinegar by rubbing with the back of a spoon. Put all ingredients in small covered
jar and shake. Refrigerated, will keep for a long time.
LEMON-PAPRIKA SALAD DRESSING
1 teaspoon dry mustard
The juice of 4 lemons
1 teaspoon of paprika
2 teaspoons of minced parsely
1 teaspoon chopped chives
1/2
teaspoon oregano
1 teaspoon salt
shake of tabasco sauce
Dissolve mustard in a little lemon juice by rubbing
with the back of a spoon. Shake all ingredients together in a small covered jar. Then refrigerate, and use as needed.
ONION
SALAD DRESSING
1/2 cup wine vinegar
2 teaspoons grated onion
1 teaspoon salt
1/8 teaspoon lemon-pepper marinade
seasoning
1/2 teaspoon dill
1/2 teaspoon minced parsley
1 teaspoon water
Shake all ingredients together in
a small covered jar. Refrigerate, and use as needed.
YOGURT SALAD DRESSING
1/2 small container yogurt
2 shakes of ketchup
Stir together
and use sparingly on salads or vegetables.
VEGETABLES NOT PERMITTED
Avocados,
corn,
peas,
potatoes, sweet potatoes/yams
lentils and any beans (baked beans, lentils, dry white beans, red kidney beans, lima beans,
chick peas, black-eyed peas, etc;) except green or waxed or soybeans, (which are permitted in the Vegetarian diet),
Veggies on the SMD Shopping List
Celery
(Daily Snack, Tuesday, Wednesday, Sunday Dinner)
Carrots or Baby Carrots (Daily Snack,
Tuesday dinner, Sunday Lunch)
Cucumbers (Monday, Tuesday, Wednesday
dinner, Sunday Dinner)
Tomatoes (Monday & Sunday Lunch,
Monday, Tuesday, Wednesday, Saturday, Sunday Dinner)
Lettuce (Monday, Tuesday,
Wednesday, Friday, Saturday, Sunday Dinner)
Mushrooms (Monday & Friday Dinner Option)
Brussels sprouts (Tuesday Dinner, Sunday dinner)
Zucchini (Thursday Lunch Option)
Green peppers (Thursday Dinner Option)
String beans (Thursday Lunch &
Dinner Option)
Spinach (Thursday Dinner Option,
Friday Lunch)
Assorted diced cooked vegetables
(Friday Dinner Option)
Cabbage (Sunday lunch option)
Broccoli (Sunday lunch option)
Cauliflower(Sunday lunch option)
Lettuce
"Plus, remember
that darker, leafier greens tend to have more flavor, which gives one less reason to use salad dressing! Think about the taste
difference between iceberg and spinach . . ." -kg
"Hi!
I also like Iceberg lettuce. I've been told that the darker the greens the better. Just a little info. Take care and good
luck!!" -Mary
Iceberg Lettuce
Serving size 1/6 medium head (89g)
Calories 20
Total
Fat 0g
Sodium 10mg
Total Carbohydrate 3g
Dietary Fiber 1g
Protein 1g
% of
U.S. RDA
Vitamin A 2%
Calcium 2%
Vitamin C 4%
Iron 0%
Romaine Lettuce
1/2
cup (35g) (raw, shredded)
Calories: 3.9
Protein: 0.45g
Carbohydrate: 0.66g
Total Fat: 0.056g
Fiber: 0.47g
*Good
source of: Vitamin C (6.7mg), and Vitamin A (728 IU)
"I have the Scardale book (old version 1970-something)
and it doesn't mention 'avoid iceberg' so think you should ignore this in view of the Scarsdale diet.
However, there is
one thing I read about iceberg salad : in comparison to other lettuces it contains less fibres and less of whatever it was
that is so good in lettuce. Read this in a book about 'detox yourself' and the only
lettuce NOT allowed was iceberg. Turns
out to be the most 'cultivated' lettuce with least nutrition". -Karin
Tomatoes
Tomatoes are on the diet almost every day!
You dont always have to have them the same way, though.
In addition to preparing them fresh, stewed or broiled,
you can also choose from a wide variety of tomato types:
Beefsteak tomatoes,
Roma tomatoes,
Cherry Tomatoes,
Pear Tomatoes,
Grape Tomatoes
to name a few.
Add some salt & basil to a roasting pan filled
with grape & cherry tomatoes and fire them up for a few minutes for a delicious dish!
They
are high in Vitamin C and Lycopene, too!
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