Mayonnaise is something you just can’t have during phase 1. You can however, create your own mayonnaise that you can use in other South Beach phase 1 snacks. It’s also a great alternative for people that don’t even like mayonnaise.

You will need:

1 cup of light olive oil
1 egg
1 lemon or vinegar and salt and water

Combine the egg yolk only and 1 to 2 tablespoons of lemon or vinegar. You can whisk it by hand or use a food processor. Add 1 cup of the olive oil slowly as you are whisking or processing. If it starts looking to heavy or thick start adding water a teaspoon at a time until you achieve your desired thickness. Store it in the fridge to use on sandwiches, dips for vegetables etc!
Vegetable Quich Cups- this is my favorite South Beach diet phase 1 snack. What you need:

chopped spinach
3 eggs
1/3 finely chopped green peppers
1/3 finely chopped onions
reduced fat cheese
tabasco sauce if your feeling spicy.

Cook the spinach in a saucepan with water to heat it up. Grab a muffin tin and line it with baking cups or grease it well. Combine eggs, 1/3 cup chopped peppers, 1/3 cup chopped onion, tabasco, spinach and 1cup of cheese. Mix and pour equal amounts into each muffin cup. Bake for 20 minutes at 350 degrees or until brown. I like to make a bunch at a time and refrigerate them in ziploc baggies. I take portions to work and either eat them for breakfast or for an afternoon snack, very yummy!

The oven roasted vegetable receipe is very popular among phase 1 South Beachers for dinner. What you will need:

1 medium zucchini
1 medium summer squash
1 medium red and yellow bell pepper
1 lb fresh asparagus
1 red onion
3 tbsp olive oil
1tsp salt & pepper

Heat oven to 450 degrees. Chop the zucchini, squash, asparagus and bell peppers into edible pieces. Chop the red onion as well. Place it all in your roasting pan. Toss with oil, black pepper and salt. Roast for 30 minutes until the veggies are lightly brown. VOILA!

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