The Scarsdale Diet Companion

The Scarsdale Diet

Companion

Disclaimer: Although every attempt has been made to provide the most accurate

and trustworthy information possible, Scarsdalediet.com, nor the Company it

represents accept liability for any actions taken as a result of purchasing and/or

reading this publication. Please always use your best judgment when cooking with

raw ingredients such as eggs, chicken or fish.

The Scarsdale Medical

Diet is one of the best

known low-carb diets

ever created. It has

helped literally

thousands of individuals

to achieve rapid weight

loss and establish

healthier eating habits.

The Scarsdale Diet

Companion will help you

understand the history,

fundamentals and

principles of the

Scarsdale Diet. We look

at the advantages and

disadvantages and

compare the Scarsdale

Diet to 8 other popular

diets to help you

determine whether this

is the right diet for you.

For reference we’ve also

included the regular

Scarsdale Diet meal

plan, 4 alternative

Scarsdale Diets and 96

related Scarsdale Diet

recipes.

For more information

about the Scarsdale Diet,

please visit

www.scarsdalediet.com

Your Guide to the Highly Acclaimed Scarsdale

Medical Diet

P a g e | 2 Copyright ©2011 - All Rights Reserved

CONTENTS

FTC Earnings Disclosure and Notice of Affiliate Links................................................................................................ 7

History of the Scarsdale Medical Diet ............................................................................................. 8

The Foundations of the Scarsdale Diet ........................................................................................... 9

Overview of the Scarsdale Medical Diet Plan ............................................................................... 11

The 7-Day Meal Plan Approach........................................................................................................................... 11

Why is it so effective? ......................................................................................................................................... 12

The Basic Rules Of The Scarsdale Diet ......................................................................................... 14

A Few Facts about the Scarsdale Medical Diet ............................................................................. 15

High Protein And Low Carbohydrates ................................................................................................................. 15

Average Weight Loss ........................................................................................................................................... 15

Strict but Tasty Food Regimen ............................................................................................................................ 15

Exercising While On The Diet .............................................................................................................................. 16

Precautions about the Scarsdale Diet ........................................................................................... 16

Ask Your Doctor First .......................................................................................................................................... 17

Pros and Cons of the Scarsdale Medical Diet ............................................................................... 18

The Advantages ................................................................................................................................................... 18

The Disadvantages .............................................................................................................................................. 19

Key Features of a Scarsdale Medical Diet ..................................................................................... 20

Pointers You Need To Follow To Be Successful .................................................................................................. 21

A Comparison with Other Diets .................................................................................................... 23

The Zone Diet ...................................................................................................................................................... 23

Atkins Nutritional Approach ............................................................................................................................... 23

South Beach Diet ................................................................................................................................................. 24

The Hollywood Diet............................................................................................................................................. 25


Organic Vegetable Diet ....................................................................................................................................... 25

The Paleo (Paleylithic) Diet ................................................................................................................................. 25

The Ornish Diet ................................................................................................................................................... 26

Various Diet/Appetite Suppressant Pills ............................................................................................................. 26

Conclusion ........................................................................................................................................................... 27

Is the Result Permanent? .............................................................................................................. 27

Is The Scarsdale Diet the Right Diet for Me? ................................................................................ 28

Final Thoughts ............................................................................................................................... 29

The Scarsdale Medical 14-Day Diet Meal Plan ............................................................................. 30

Scarsdale Keep-Trim Program ....................................................................................................... 33

"What do I do now?" .......................................................................................................................................... 33

No! No! List: ........................................................................................................................................................ 33

All-Important Don'ts ........................................................................................................................................... 34

The Great Variety of Do's List ............................................................................................................................. 34

Two-On, Two-Off ................................................................................................................................................ 36

Variations on The Basic Scarsdale Diet ......................................................................................... 36

The Scarsdale Gourmet Diet ................................................................................................................................... 36

The Scarsdale Money-Saver Diet ............................................................................................................................. 41

The Scarsdale Vegetarian Diet ................................................................................................................................ 44

The Scarsdale International Diet ............................................................................................................................. 48

Scarsdale Diet Recipes .................................................................................................................. 52

Making Scarsdale Diet Protein Bread ...................................................................................................................... 52

Scarsdale Gourmet Diet Recipes ............................................................................................................................. 53

Borscht Suzanne.................................................................................................................................................. 53

Chef's Spinach Salad Gourmet ............................................................................................................................ 54

Deviled Shrimp .................................................................................................................................................... 54


Celery Au Gratin .................................................................................................................................................. 55

Tuna (or Salmon) Salad Gourmet ........................................................................................................................ 55

Lamb a la Provenal .............................................................................................................................................. 56

Broiled Tomato Supreme .................................................................................................................................... 56

Eggs and Chicken Livers, Farmstyle ..................................................................................................................... 56

Baked Chicken Breasts Herman .......................................................................................................................... 57

Spinach Delight a la Lynne .................................................................................................................................. 57

Peach with Raspberries ....................................................................................................................................... 58

Eggplant Italiano ................................................................................................................................................. 58

Cold Poached Fish Natalia ................................................................................................................................... 58

Lobster a la Nage ................................................................................................................................................ 59

Baked Apple Oscar .............................................................................................................................................. 60

Fruit Supreme ..................................................................................................................................................... 60

Chicken Bake Samm ............................................................................................................................................ 61

Salad Chinese Style ............................................................................................................................................. 61

Turkish Zucchini .................................................................................................................................................. 62

Scarsdale Money Saver Recipes .............................................................................................................................. 62

Chef's Salad ......................................................................................................................................................... 62

Lamb Stew ........................................................................................................................................................... 63

Braised Lamb Shanks .......................................................................................................................................... 63

Hawaiian Marinade For Chicken ......................................................................................................................... 64

Spinach Cheese Pie Olga ..................................................................................................................................... 64

Marinated Turkey Parts ...................................................................................................................................... 64

Broiled or Grilled Round Steak ............................................................................................................................ 65

Boneless Ham ..................................................................................................................................................... 65

Liver and Onions ................................................................................................................................................. 65

Pimento Steak ..................................................................................................................................................... 66


Oven Braised Beef (Pot Roast) ............................................................................................................................ 66

Marinades for Beef ............................................................................................................................................. 67

Marinades for Lamb or Poultry ........................................................................................................................... 68

Miscellaneous Marinades ................................................................................................................................... 69

Scarsdale Vegetarian Diet Recipes .......................................................................................................................... 69

Watercress Soup ................................................................................................................................................. 69

Ratatouille ........................................................................................................................................................... 70

Apple-Nut Acorn Squash ..................................................................................................................................... 70

Stuffed Tomato ................................................................................................................................................... 71

Asparagus Au Gratin ........................................................................................................................................... 71

Hawaiian Fruit-Nut Squash ................................................................................................................................. 72

Scarsdale Eggplant Parmesan ............................................................................................................................. 72

Stewed Vegetables ............................................................................................................................................. 73

Vegetable Cheese Casserole ............................................................................................................................... 73

Chow Mein .......................................................................................................................................................... 74

Scarsdale International Diet Recipes ....................................................................................................................... 75

American Vegetable Salad .................................................................................................................................. 75

Marinated Barbecue Steak ................................................................................................................................. 75

Mushrooms and Cabbage in Wine ...................................................................................................................... 75

Watermelon and Strawberries in Rose Wine...................................................................................................... 76

Japanese Vegetable Soup ................................................................................................................................... 76

Tuna Shimi .......................................................................................................................................................... 76

Mandarins Oki ..................................................................................................................................................... 77

Tori Shrimp and Chicken ..................................................................................................................................... 77

Bean Sprout and Green Pepper Salad ................................................................................................................. 78

Fruits in a mold ................................................................................................................................................... 78

Marinated vegetables ......................................................................................................................................... 79


Artichoke Provenal .............................................................................................................................................. 79

Chicken a L'Estragon ........................................................................................................................................... 80

Celeri Au Jus ........................................................................................................................................................ 80

Poire Glacee ........................................................................................................................................................ 80

Pickled Eggplant and Cheese Sticks .................................................................................................................... 81

Peach with Raspberry Sauce ............................................................................................................................... 82

Baked Stuffed Mushrooms ................................................................................................................................. 82

Veal Napolitane ................................................................................................................................................... 83

Zucchini Stew ...................................................................................................................................................... 83

Eggs Gitano ......................................................................................................................................................... 84

Gazpacho Soup ................................................................................................................................................... 84

Zarzuela ............................................................................................................................................................... 85

Tomato Soup with Scallions ................................................................................................................................ 85

Feta Spinach Salad .............................................................................................................................................. 85

Lamb with Dolmas .............................................................................................................................................. 86

Boiled vegetables with Lemon-Mint Sauce ......................................................................................................... 86

Meringue Pear .................................................................................................................................................... 87

Clear Lemon Soup ............................................................................................................................................... 87

Mixed Salad of Pickled Vegetables ..................................................................................................................... 87

Lomi Salmon........................................................................................................................................................ 88

Bean Sprouts Salad ............................................................................................................................................. 88

Pineapple Surprise Aloha .................................................................................................................................... 89


FTC EARNINGS DISCLOSURE AND NOTICE OF AFFILIATE LINKS

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HISTORY OF THE SCARSDALE MEDICAL DIET

Every day a lot of people venture out to find a way to shed some excess weight. Unfortunately

this isn’t always easy to achieve without a proven diet plan. Many diets work for a short while,

only to have the dieter regain all their hard-lost weight when they move off the diet.

Thankfully, there are legitimate programs among the sea of diet plans floating around these

days. One of the oldest and most popular of these diet programs is the Scarsdale Medical Diet,

with millions of dieters attesting to the fact that the program works.

Dr. Herman Tarnower, who is a Jewish-American cardiologist, originally came up with the

Scarsdale diet. He began his quest in the 1950’s by distributing a 2-page guide to the middle

and upper class patients who were experiencing high-risk health disease like congestive heart

failure. It was his main objective to fully explain to his patients how nutrition plays a big role in

our health issues. This helped pave the way for him to introduce a written plan for the patients

interested in weight loss and better health.

In two decades, word of Tarnower’s successful health plan reached many people. His patients

began passing the 2-page pamphlet to their friends who then passed it on to their own set of

friends. Finally, a friend advised him to turn it into a full-length book. In 1978, he co-authored

the book, “The Complete Medical Scarsdale Diet” together with Samm Sinclair Baker and this

soon hit the shelves and became a national best seller.

The popularity of Dr. Tarnower’s Scarsdale Diet program became so immense that 10 months

after the initial print, the publishing company felt it safe to release a hardcover edition of the

book. By 1979, the book had already sold over 600,000 copies. Note that this is in the 70s,

when the health industry was not yet commercialized and a diet book selling a hundred

thousand copies could be considered a massive success.

It does not end with Tarnower introducing the basic Scarsdale diet, though - Baker himself

made a suggestion to include additional diet plans. In line with their goal to diversify and

increase the scope of the program, they came up with special Scarsdale diets for vegetarians,

for people with Epicurean tastes, and more importantly - people who are dieting on a budget.

This resulted in the Scarsdale Medical Diet being one of the most popular and widespread diets

in the world.

People who are interested on becoming healthier and losing weight in the process need to get a

basic insight of the foundations of the Scarsdale Diet. It is pretty easy to understand and to

follow. However, patience, self-control, discipline and the right information are needed in order

to achieve the results you want.


THE FOUNDATIONS OF THE SCARSDALE DIET

The Scarsdale Diet is essentially organized into 2 phases; the first phase is a 14-day Scarsdale

Diet Phase followed by 14 days on a Keep-Trim Program. This cycle of dieting and resting can

be repeated several times and we discuss this later in more detail.

The original Scarsdale Medical Diet has also been extended to include alternative diet plans; a

Gourmet diet, Vegetarian diet, Money-Saver diet and International diet. These alternative

dieting and menu options ensure that while strict, this program offers a wide range of tasty

foods that a dieter can enjoy while losing weight. The original diet and alternative diets,

including the related recipes, has been included later in this eBook.

A 3-meal-per-day policy is strictly implemented with no snacks in between. The dieter also

needs to consume grapefruit and not substitute this for any other fruit except for those

specifically listed. You can only season your food with salt, vinegar, pepper, some herbs, lemon,

soy sauce, and ketchup or mustard that is sugar-free.

One of the things that the dieter should remember is to drink at least 4 glasses of water in a

day. He or she must also consume diet soda or tea to allow waste to be flushed out of the body.

Remember that the Scarsdale Diet is geared towards rapid weight loss. This may not be

advisable for long-term weight control. However, if you plan to do this diet over a longer

period, you can alternate one week of this full diet and two weeks off this diet to achieve and

maintain your ideal weight.

Predictably, the book became an instant hit grossing several millions of dollars at the time.

Time magazine has written that the book easily grossed above $11 million in early 1980, and

has continued to gross more successively. It even enjoyed tremendous boosts in sales when

top selling fashion magazines such as Vogue started to feature the diet program.

All the more the diet book soared to its peak when the cardiologist was shot dead in 1980. The

publicity of the trial and subsequently conviction of his lover, Jean Harris, has given the book

equal if not more exposure pushing its sales to soaring heights.

The book was able to hold on to its popularity that at present, it is one of diet programs that

weight watchers highly consider to effectively manage their weight and achieve their weight

loss goals.

As for the diet itself, the main idea behind it is to decrease an individual's intake of bad

carbohydrates and sweets without reducing the amount of nutrition that one should get from

food. There is a prescribed menu of protein-rich foods, as well as certain vegetables and lots of


fruit, which one should follow for the duration of the diet. During the dietary period, dieters

cannot indulge in their favorite sodas, chocolates, or other fattening food products. Likewise,

they have to avoid alcohol for the duration of the program.

Despite its strict regimen, the Scarsdale diet plan has been found to be effective in reducing

overall body fat, as well as the risk of heart disease. It is not unusual for a follower of this diet to

report losing as much as 20 lbs. in as little as two weeks. Even those individuals who did not

strictly follow the meal plan still reported losing, on average, a pound a day.

The best thing about this diet, and probably the reason why you should follow it, is that it does

not require a person to starve himself. It encourages the intake of at least three low-calorie,

low-carbohydrate, and high-protein meals a day. The basic premise is that one is supposed to

eat until one is satisfied, but not overly full. Although it discourages snacking, it does not

prohibit dieters from munching on healthy snacks, like fruits and vegetables. There are even

instances when one can munch on these heart-friendly farm produce in any amount and any

time they want.

As of this writing, those who have tried this diet all reported positive results. Only those who

could not commit to the strictly low-fat menu were not able to get the most out of this medical

diet. While it is true that there are some diets that do not work for everyone, it is also a dieter's

job to make sure that he makes the diet work for himself. Hence, it is advisable for one to

seriously consider a long-term lifestyle change before going for The Scarsdale Medical Diet.


OVERVIEW OF THE SCARSDALE MEDICAL DIET PLAN

"A diet is useless if people can't stick to it. A good diet must be palatable, safe, satisfying and

uncomplicated. It must show results in a reasonably short period of time. And most important of

all, it must help to develop a lifetime pattern of good eating habits so that the weight lost will

stay lost."

- Dr. Herman Tarnower

Similar to the Atkins Diet, the Scarsdale Medical Diet focuses on the intake of high protein food

and the reduction of fats or carbohydrates in the diet. But unlike the Atkins, the Scarsdale Diet

allows for a number of complex carbohydrates such as those found in whole grains naturally

only in reduced quantities. This makes the Scarsdale the healthier and more effective diet plan.

THE 7-DAY MEAL PLAN APPROACH

People who are planning to try out the Scarsdale Diet should keep these two things in mind: the

basic 7-day meal plan and portion sizes for each food group. It may seem complicated at first,

but once you memorize the food you should eat and those that you need to avoid, you can

achieve your weight loss goal in no time.

The first thing that you need to remember is the basic 7-day meal plan.

• Day 1, dieters are expected to eat half a grapefruit, a slice of protein toast and a

beverage of your choice for breakfast. For lunch, you can eat cold cuts made from pure

meat with no fillers, a couple of tomato slices and a beverage of your choice. You have

the option of broiled fish or any shellfish for dinner, as well as a slice of protein toast,

some salad greens and the other half of the grapefruit you consumed for breakfast.

• Day 2 is quite similar to the first day but with a couple of changes like with lunch you

only consume fruit salad and beverage. You will also replace your fish with lean

hamburger, with a side dish of tomatoes, cucumbers, celery and Brussels sprouts as well

as the beverage of your choice.

• Day 3 meal plan consists of basically the same breakfast, same dinner as day 2 with the

minor difference of having tuna salad for lunch.


• Day 4 lunch basically consists of 2 eggs that are cooked without oil, cottage cheese,

tomatoes or string beans, a slice of protein bread and beverage. Dinner is mostly broiled

chicken without the skin, green beans and spinach.

• Day 5 lunch is composed of low fat cheese, a slice of protein bread and spinach.

Meanwhile, dinner is similar to day 1.

• Day 6 has the same set of lunch as day 2 and broiled or roast turkey with a side dish of

tomatoes and green salad as well as half a grapefruit.

• Day 7 has the same breakfast as the other days and for lunch you must have chicken or

turkey without the skin served either hot or cold. You can also have a side dish of

cabbage, tomatoes, carrots, broccoli, and a beverage of your choice.

The complete Scarsdale Diet meal plan can be found on page 30 of the eBook

Remember that the beverage you choose must only be any of the following: water, coffee or

tea. After completing these seven days, you can basically start all over or give it a two or one

week rest period for your system to adjust.

If you want to see immediate results, portion control should also be in place. The proportion of

carbohydrates and fats should have a lower share than the protein-rich foods. You also need to

consume a great deal of fruits and vegetables specifically grapefruit which has properties

facilitating weight loss.

The following can be added: herb, salt, pepper, lemon juice and vinegar. You can also have soy,

mustard sauce, ketchup and Worcestershire sauce.

WHY IS IT SO EFFECTIVE?

One key element which is vital in the Scarsdale diet is its strictness and inflexibility. The diet is

rather too strict and must be followed to the letter for you to achieve the best results. This does

not mean that failing to follow the plan will result in you gaining back more pounds than you

started (this is a common trait of some other diet plans), it just means that you have to

maintain the Scarsdale diet for the effects to be consistent. If you stop, you only delay your goal

but you can easily resume the regimen without being far worse than when you started.

The grapefruit should be taken in 18 servings during the entire diet program or the fourteen

days period. Grapefruit is part of the recommended every-day breakfast. However, for some

dieters who cannot eat grapefruit either because of allergy or other health concerns, you can


also try substitutes. Eating raw radish, cauliflower, carrot, and celery stalks are best substitutes

for grapefruit.

Nothing compensates for fitness and good health. The best thing about the program is that you

really don’t need to change the nutrient content or calorie amount you will be taking. The

secret is for you to eat the right food at the right time.

If you value your health, now is the right time for you to take a serious look at your body. The e-

book is right at your fingertips and all you have to do is to scan the content and prepare the

right dish. Different diet meals are available depending on your specific need but the ultimate

goal is the same and that is to give you the kind of body you deserve.

The everyday breakfast meal consists of a half grapefruit, a slice of toasted protein bread, and

coffee or tea without any sugar, milk, honey, or cream. Protein bread is not something that one

can easily buy from the supermarket. But, one can make it at home using the common

ingredients for making bread, with the addition of gluten flour. The recipe for making Protein

Bread can be found on page 52 of this eBook.

Gluten flour is the secret ingredient that puts protein into protein bread. Ordinary bread flour

contains wheat and starch, but these components are absent in gluten flour. This reduces the

amount of carbohydrates, while increasing the amount of protein in the bread. Of course,

protein bread has to be included in this high-protein, low-calorie diet to be consistent with the

rest of the plan. Note that this cannot be substituted with wheat bread because the latter still

contains more carbohydrates than necessary for this diet to work.

The Scarsdale Medical Diet has other meal plans on the menu. As an illustration, for lunch, one

can have a tenderloin steak, with green beans, fresh fruits, and diet soda. For dinner, one can

have roast turkey sandwiched between two slices of protein bread, instead of white or whole

wheat bread, and a serving of fresh fruits. A Scarsdale dieter can make his own meal plan,

provided that each meal should have a serving of protein and fruits or vegetables as the only

source of carbohydrates. There is usually a prescribed serving for each dish. But, if the plan

does not indicate a particular number of servings for a certain food, it means the dieter can

have as much as it takes to satisfy his appetite.


THE BASIC RULES OF THE SCARSDALE DIET

Below are the "Basic Rules" for the Scarsdale Diet. These are reprinted several times verbatim

in the original book.

The basic rules are simple. Refer to them whenever you are in doubt.

1. Eat exactly what is assigned. Don't substitute.

2. Don't drink any alcoholic beverages.

3. Between meals you eat only carrots and celery, but you may have as much as you wish.

4. The only beverages allowed are regular or decaffeinated coffee, black; tea; club soda

(with lemon, if desired); and diet sodas (and sugar free drinks) in all flavors. (and water)

You may drink as often as you wish.

5. Prepare all salads without oil, mayonnaise, or other rich dressings. Use only lemon and

vinegar, or the vinaigrette or mustard dressing

6. Eat vegetables without butter, margarine, or other fat; lemon may be used.

7. All meat should be very lean; remove all visible fat before eating. Remove skin and fat

from chicken and turkey before eating.

8. It is not necessary to eat everything listed, but don't substitute or add. Indicated

combinations should be observed.

9. Never overload your stomach. When you feel full, STOP!

10. Don't stay on the Diet more than fourteen days.

Tip: If you do decide to go on this diet, print out this page and stick it to your fridge


A FEW FACTS ABOUT THE SCARSDALE MEDICAL DIET

The Scarsdale Medical Diet is not a short term quick-fix fad diet. Dr. Tarnower has made sure

that the program is capable of providing people with permanent education and behavioral

changes. One effect of this is that the diet doesn't waste its time with emotional or

psychological factors, which is a difficult factor to consider due to the differences in how people

think and react. The Scarsdale Medical Diet focuses on long term physical health, which is the

forte of Dr. Tarnower as a cardiologist.

HIGH PROTEIN AND LOW CARBOHYDRATES

The Scarsdale's high protein/low carbohydrates dietary regimen enables you to shed off extra

weight because of its menu plan. It helps you in shedding off weight by raising the amount of

protein that you eat while lessening your calorie intake, and more significantly your fat and

carbohydrate intake.

The Scarsdale Medical Diet may seem intimidating to those who are used to following fad diets,

but the results are worth it in the end. The good thing for people who are used to following fad

diets is that the Scarsdale can be short term, and does not require a drastic lifestyle change -

this is the prime reason why the uninformed individuals usually mistake Scarsdale for a fad diet.

Namely, it's seems too good to be true. The amazing thing is, the Scarsdale diet is really as

good as it seems; it provides the accessibility of fad diets with the long term effects of lifestyle

changing heavy diet regimens.

AVERAGE WEIGHT LOSS

The average weight reduction for Scarsdale is approximated at 7 to 15 pounds for those who

have completed the diet program, just like any other type of diet; some individuals find it hard

and fail to complete it. The second stage in the diet plan, called the Keep Trim Phase, is

important in order to make sure that you do not rapidly put the weight back again when you

have finished the diet program.

STRICT BUT TASTY FOOD REGIMEN

A stringent menu of food items comes up in selections that are actually quite appetizing and

tasty although the high protein component in the program helps in a feeling of satisfaction and

fullness. A basic reason however why the program may be a lesser challenge for a lot of

individuals is that, unlike some other dietary plans, it doesn’t solely focus on food restrictions

with little to no regard for food enjoyment.


Strangely enough, nearly every meal for a week suggests tea or coffee, probably because the

caffeine component contributes to a temporary raise in the rate of metabolism. This takes into

consideration the negative side effects that are strongly linked with caffeine, so make sure that

your only consumption of caffeine is the one that is included in the diet plan.

This dietary regimen also suggested taking in at least 4 glasses of water in a day which is easily

the minimum amount that any individual would be suggested to take in. It is already a fact that

water is advantageous in terms of flushing the bodily systems of dangerous toxins and in aiding

weight reduction in general.

EXERCISING WHILE ON THE DIET

Dr. Tarnover originally suggests that dieters take a daily 3km walk, so for the obvious reasons;

regular exercise also comes into play. It is however very unlikely that an individual would be

able to effectively perform this much physical activity with the low calorie consumption of the

Scarsdale Diet. The calorie consumption is one of the reasons why there are a lot of critics who

slam the diet program since it is so low and probably not sufficient to function optimally let

alone perform different types of physical exercise. This is people barking up at the wrong tree,

because the Scarsdale diet doesn't really require that much exercise to justify a lot of calorie

intake. In fact, one of the key points of the Scarsdale Medical Diet Plan is that it will give

favorable results without the need for heavy physical activity.

The original approach to the Scarsdale diet plan is not being followed much these days since

there have been variations of the program that were specifically modified and developed to be

more suited to modern nutritional principles.

PRECAUTIONS ABOUT THE SCARSDALE DIET

1. Nutritionists point out the fact that Scarsdale might not be able to give the right amount

of nutrients your body needs on a daily basis. This is due to the fact that you have to

limit your calorie intake to only 700 calories and nothing more. You cannot even take

snacks in between meals. Experts say that the usual 700 to 1000 calories per day is not

even substantial for a fit and strong person who is averagely active in her job.

2. Milk, which is very important for your bone development is a big no-no in the Scarsdale

diet. This would mean that you will be having very low calcium in your body. This is not

good for those individuals who have bone problems and also for those on the post-


menopausal stage aged fifty or more. On the other hand, lactose intolerant individuals

will find the Scarsdale diet to be right up their alley.

3. The dieter may find it difficult to join in any eating sessions with family and friends.

Dining out is not advisable since you are not allowed to eat other types of food other

than those which are on the list. You must be prepared to change your eating regime

before you start out on the Scarsdale. Do not give in to peer or societal pressures. If you

have a strong will, there will be nothing wrong with dining with people who eat

differently from you.

4. You should also consider the fact that most of the weight that would be taken away

from your body is in the form of liquid or water. The danger is that once you stop the

diet and resume on your usual daily intake, you will definitely gain fats again. It takes a

lot of courage and self control on your part to avoid all the delicious food and drinks.

You should have the will power to be able to resist eating.

ASK YOUR DOCTOR FIRST

As with any diet plan, AYDF (Ask Your Doctor First) before committing to a diet program, the

best you could do is to ask your dietician first. They are experts on the field and they can advise

your better. Moreover, they already know your medical history. There are risks which may be

involved in dieting and you should be well prepared.

The Scarsdale Medical Diet does not permit enough calorie intakes for those individuals who

are sporting a very active social life. You can foresee medical conditions such as over-fatigue,

being constipated, diarrhea, and also the tendency of gallstones being formed in your kidneys.

This is not a problem, though, because chances are if you're already leading a very active and

physically demanding lifestyle - you're not the type of person who needs to go under a diet

plan. The Scarsdale Diet is perfectly targeted towards the right kind of people.

However, with the right preparation and proper medical guidance from your doctor, you should

be doing well. A lot of people have tried the diet program and it worked wonders for them.

They were able to achieve the figure that they wanted. There is nothing differentiating these

people from you, except will and determination, which you can have by the mere act of

wanting.

The Scarsdale Medical Diet is the kind of meal plan with very low carbohydrates and fats and at

the same time increasing your protein intake. The actual food distribution is as follows:

• 43% protein,

• 27% carbohydrates,

• 25% fats.


Your body will be burning fats and at the same time convert the same to energy which is

needed by your system. Your body will no longer have to rely on carbohydrates as the number

one source of strength.

The Scarsdale Medical Diet is one of a handful of diet plans that is safe for young teens. It can

be prescribed to teenagers who are suffering from obesity, in order to help them get fit while

their bodies are still susceptible to metabolic changes.

PROS AND CONS OF THE SCARSDALE MEDICAL DIET

The Scarsdale Medical Diet is one of the few protein diets that work, without any side effects,

for those who adhere to the prescribed diet plan. For dieters to get the most out of The

Scarsdale Medical Diet, they have to have the commitment and discipline to follow through

with the prescribed meal plan and to work towards a fat-free lifestyle.

THE ADVANTAGES

• The Scarsdale diet has a number of advantages. The main advantage is that one does

not have to give up flavor-rich foods in order to lose weight. As one will notice from the

diet plan, seasoning one's food with salt and spices is allowed.

• There’s no need to exert time and effort in counting the calories or the amount of fats

that go into your food as the readymade recipes have pretty much done that for you.

All you need to do is to prepare your food strictly following the recipes, enjoy them as

they are savory, and see how you can lose weight fast;

• Except when the menu in the plan dictates that you restrict the serving size, you can eat

as much as you can as long as the ingredients in the recipes are strictly followed. There

is no feeling of deprivation, which accounts for most of the failure of dieters to get their

desired results from their weight loss programs.

• There is no long term negative effect if you go on a yo-yo Scarsdale Diet. Stopping the

diet will merely stop your weight loss, and it will continue as soon as you restart the

program. This is very different with other diets, which punishes an individual if they

stop, by making them gain more weight than they lost.


• The Scarsdale Diet is only strict about carb-rich foods, which means there are still a lot

of great tasting food available to you. This is in direct opposite with other diet plans,

which limit the types of food, allowed severely that you're left with bland and repetitive

types of food, which is another reason why most dieters fail. The Scarsdale diet

acknowledges the fact that people enjoy eating delicious food, and it is patterned in a

way that will not hinder people's enjoyment - it doesn't prevent you from eating

delicious food, it merely restricts you from eating too much of the unhealthy ones.

• Protein diets, like The Scarsdale Medical Diet, work so well because they eliminate

excess calories that one gets from carbs. More often than not, calories from carbs turn

into fat because they are not fully utilized by the body; whereas, protein is difficult to

digest, which automatically boosts one's metabolism. At the same time, protein makes

one feel full longer.

• Protein contributes to lean muscle mass. As fitness gurus would say, it is important to

build muscle because they help in burning fat. Muscles utilize stored fat or energy,

which is why, gym trainers are all about building muscle; it is the best way to convert fat

cells into useful energy. This applies even when one is not exercising.

• Dieters do not have to extend their diet beyond the 14-day period to achieve long-term

results. In fact, it would not be advisable for them to extend their diet period because

the body has a tendency to become immune to diets. With other diets, dieters will

notice that their metabolism will start out fast and gradually slow down as their body

gets used to their dietary patterns. This is what the Scarsdale program seeks to avoid,

which is why Scarsdale dieters are encouraged to take a break from dieting every two

weeks.

THE DISADVANTAGES

• Dieters will have to give up their comfort foods for the two-week duration of the

program. However, dieters must not give up fruits and vegetables as their main source

of healthy carbohydrates.

• The diet plan encourages you to take appetite suppressants and when you are not

careful about your choice, it can bring adverse results and effects;

• It is wanting of scientific study or research that will prove that the weight loss results

occur because of the nutritional value in the recipes and not out of the reduction of

caloric intake;

• Since the only beverages allowed are coffee, tea, water, and some diet sodas, you might

be at risk for dehydration especially when you choose to drink more coffee (which the


plan suggests) and tea. These two beverages are natural diuretics that make you lose

fluid more than your consumption of the same.

• The first few pounds most people will lose will be water weight, so impatient or

shortsighted individuals may feel like the diet is not working fast enough or that they

haven't really lost any unwanted bulges. Scarsdale followers need to stick with it for a

while longer in order to see the REAL and wanted results.

• The normal calorie count for an adult should be between 1,200-1,600 calories,

depending on a person's stats and level of physical activity. Since the Scarsdale diet is a

very low-calorie diet, dieters may only get around 600-1,000 calories a day from their

daily meal plan. This will make it harder for physically-active individuals to maintain

their energy throughout the day. Otherwise, if a Scarsdale dieter does not do much

physical activity to begin with, then the lower calorie count should not be a problem.

Weigh the advantages and disadvantages against each other and vis-à-vis your own

requirements and needs. It is always prudent to have yourself checked by your physician

before you actually start to benefit from the weight loss results that the complete Scarsdale

Medical Diet brings. This way, you can be guaranteed that your body is fit for the diet and

achieve maximum weight loss gains.

KEY FEATURES OF A SCARSDALE MEDICAL DIET

You’ve got to face it – when you want to lose weight fast, it is difficult to find the right diet

program that works. This is because most of the programs are fads and are merely hype. The

Complete Scarsdale Medical Diet is one weight loss program that is as popular, if not more, as

fads but is proven by several unsolicited testimonials to work best in making you lose weight

rapidly.

You also get to enjoy great tasting food with the Scarsdale Medical Diet plan you wouldn’t think

they are made from diet recipes. Most of the recipes for weight loss are either boring or

tasteless that turns off a lot of dieters. Not when you have the Scarsdale diet recipes. The

recipes are varied and the taste of the food is savory.

If you are free from any particular dietary requirements, you will find that the Complete

Scarsdale Medical Diet is the plan that works best to help you successfully lose weight fast.


POINTERS YOU NEED TO FOLLOW TO BE SUCCESSFUL

The Scarsdale diet has been proven to be an effective weight loss and health plan. However,

like any other diet plan, it requires cooperation from the person who will be using this plan

as a guide to achieve the state of health and weight loss they desire. In order to do that, you

must take a look at some of the tips that will help you maximize the benefits of this

program.

• Make sure you strictly follow the outlined diet for each meal plan. Do not even try

substituting the foods you see on the list. You may try to make variations through some

popular recipes to make the foods more exciting to eat.

• Avoid alcohol or any alcoholic beverages throughout the entire program. Tip: There’s an

exception in the Gourmet Diet plan! In fact, it is a good idea to avoid alcoholic beverages

altogether, as it is seldom a good part of anyone's the diet, and what little benefits it has

can be easily found in other less-risky food.

• Lemon and vinegar are your best friends in this meal plan. Avoid using pre-packaged

dressings for your salad so you can get the full results you want.

• If you need to put condiments or seasoning, avoid mayonnaise and only use sugar-free

ketchup or mustard. Don't forget that Thousand Island dressing is made of ketchup AND

mayonnaise, which means you can't use it for your food.

• Vegetables make up the majority of the foods in this diet plan, but try to avoid peas,

corn, lentils or any type of beans with the exception of green beans.

• Potato may be considered a vegetable but it is not allowed in the Scarsdale diet. Avoid

them and be careful as they tend to show up in unexpected places, like salads for

example.

• You can drink coffee or tea but do not add sugar, milk, cream and even honey to your

beverage. Artificial sweeteners and lemon are the only allowed sweeteners in your

drinks. The ingredients list of sodas and fruit juices should also be checked, it is very

likely that the modern ones these days do not contain any sugar-based sweetener, in

which case they will be allowed in your diet.

• Steer clear of protein bars, shakes and medicines. At all costs. These food items were

meant for gym rats who exercise so much that they will be able to burn all of the excess

immediately after consumption. Don't forget that the Scarsdale diet doesn't rely on

exercise, so these food products are useless, and potentially a hindrance to your goals.


• Snacks are prohibited in this diet, however, if you do feel hungry between meals, then

you can supplement with carrot and celery sticks.

• The use of herbs is highly encouraged in cooking your food. This adds great flavour into

your dishes.

• Try to use ketchup, mustard, cocktail and Worcestershire sauce sparingly.

• Try to avoid flavored water like seltzer or club soda as much as possible.

• Lemon is a great addition to your beverages and food as it adds flavor to your food as

well as serve as a natural diuretic that can help flush out all the toxins in your body.

• Always remove the skin from the chicken, fish and turkey. Also, make sure to use lean

meat when preparing your burger and cold cats. Take out all the visible fats you can see

from the meat you eat.

• If you have means to measure the calories, try to consume between 850 to 1000

calories throughout the day.

• Use an 8-ounce glass whenever you drink water. Consume at least 4 of these glasses

daily. You can put in lemon to add flavor and to serve as a diuretic.

• Follow the right portion sizes of each food group. Your carbohydrate and fat portions

should be relatively smaller than your protein, vegetables and fruits. Make sure you

consult and follow the guide to the latter.

• Avoid eating while doing other activities. Eating while watching the television or reading

a book may cause you to eat more or to eat the wrong kinds of food.

• Do not stuff yourself with food. Instead, eat until you are properly sated. This means

that you have eaten just enough to stop your hunger pangs but not to be too full that

you have hard time breathing.

• Do not forget that the Scarsdale Medical Diet is a LOW-carb diet, and not a NO-carb one.

The Scarsdale diet acknowledges the importance of each nutrients and its rightful place

in a person's diet. Do not trust diet plans that totally get rid of certain essential

nutrients. In fact, question diet plans that promise 0% carbs in your diet, since even

some herbal products like nuts and seeds contain carbohydrates, albeit the good kind.

• Do not be ashamed that you're under a diet and do not be intimidated out of going to

establishments and asking them to customize your food. In fact, a lot of fast-food places

have already trained their staff in preparation of food for people on a low carb diet. For


instance, people at McDonald's will not be surprised if you order a burger without a bun

(people have reported that they tend to sandwich the bun in lettuce and tomato

instead).

A COMPARISON WITH OTHER DIETS

The Scarsdale Diet is an effective weight-loss solution that many of its advocates will vouch for.

But, how does it compare to other diets that also claim to produce rapid weight loss?

There are lots of diet plans that are usually compared to Scarsdale, most of them actually

becoming more popular even though they don't give favorable results, here are some of the

most popular of these diets and how they compare against Scarsdale:

THE ZONE DIET

The Zone Diet was established by biochemist and Nobel Prize winner Barry Sears, who did a

study on how food can be used as a “drug” to treat heart disease. Sears's diet plan consists of a

40:30:30 ratio – 40% protein, 30% carbs, and 30% monounsaturated fat from sources like nuts,

olive oil, and avocado. His rationale for these proportions is that, while it is good to have more

protein than carbs in order to build muscle, one must still consume carbs to have energy to last

throughout the day. However, since a high intake of carbohydrates will adversely affect insulin

levels, which is why excess carbs are turned into fat cells, Sears added monounsaturated fats

into his diet plan because these fats slow down the body's process of metabolizing carbs.

The meal plan for this diet consists of the three usual meals with two snacks in-between. The

first meal has to be consumed as soon as one starts the day and the next meals have to follow

every five hours. Those who adhered to the plan reported weight loss of about 10 lbs. in two

weeks. They also claimed that they rarely, if ever, felt any hunger pangs with this diet.

ATKINS NUTRITIONAL APPROACH

The Atkins Nutritional Approach, also known as the Atkins Diet, this was propounded by Dr.

Robert Atkins, based on a research paper that he read on the Journal of the American Medical

Association. He used the ideas from that paper to solve his own weight problem. The main idea

behind the Atkins Diet is that one should consume less carbs and inordinate amounts of protein

in order to lose weight. This is because the body takes a while to digest protein, which helps

one feel full longer. Moreover, it builds lean muscle mass, which burns excess fat; this is, more

or less, the same idea behind the Scarsdale Diet.


The Atkins Diet consists of four stages. In the two-week Induction Stage, one can consume any

amount of protein, but only a maximum of 20g of carbs. The carb intake should be increased by

5g in the Ongoing Weight Loss (OWL) stage and 10g more in the Pre-Maintenance and Lifetime

Maintenance Stages. The goal here is to achieve the optimal amount of carbs that will allow

one to maintain his ideal weight for the rest of his life.

This diet has helped a lot of people lose weight, but it has also caused controversy in the

scientific world. Some studies showed that the Atkins Diet increases a dieter's risk of heart

disease due to the unlimited amounts of red meat that a dieter is encouraged to take.

Moreover, this diet encourages its advocates to eat as much butter and cheese as they want,

both of which are dangerous to the health when consumed in excessive quantities.

The health risks associated with the Atkins diet is not part of the Scarsdale diet. In fact,

Scarsdale is very strict when it comes to intake of unhealthy food types such as red meat and

junk foods, which are primary sources of butter and cheese.

SOUTH BEACH DIET

The South Beach Diet was introduced by Dr. Agatston, a cardiologist, and Marie Almon, a

dietician, because they wanted a more comprehensive dietary approach to rival the low-fat

diets, which the American Heart Association promoted in the 1980's. The South Beach Diet has

a substitutional approach to dieting: bad carbs have to be substituted with good ones and bad

fats also have to be substituted with the good kind.

This diet also has a two-week inception stage. But, unlike the Atkins Diet, the South Beach

dieters can eat any amount of vegetables during the first stage of the diet and consume any

amount of whole grain products at the second stage of the diet. It does not seek to limit the

amount of good carbs and good fats that one can consume; rather, it is more concerned with

one's glycemic index, which measures blood sugar levels. The goal of this diet is to maintain a

low glycemic index for one to avoid diabetes and excess fat from accumulating.

The South Beach Diet has worked for many of its advocates. However, some complain about

the expenses involved in buying the foods that constitute the meal plan; they claim that some

of the meals are just too expensive to maintain. Dieters are also cautioned to consult with their

doctor first before starting on this diet.

Budget is the one thing that you will never have a problem with when following the Scarsdale

Medical diet. Not only does it discourage food types that would be otherwise expensive, there

are also slight variations you can make to the meal plans in order to further lower the expenses

required by the diet.


THE HOLLYWOOD DIET

The Hollywood Diet requires you to stop eating for 48 hours, being limited to nutrient rich

drinks as a source of vitamins and minerals needed for survival. This is basically just a liquids-

based diet that only became popular because it's been endorsed by celebrities.

This certainly makes the diet suspect because its endorsers are either people who were born

with fit bodies and rapid metabolisms, or people who have the money to opt for surgical and

other expensive methods of weight loss. It does work as a great cleanser for the body, which is

just about the only reason why a lot of people feel good about this diet. The thing is, the

cleansing part of the Hollywood diet is already included in the Scarsdale Medical Diet by

default. The difference is Scarsdale doesn't require you to starve yourself just to achieve

results.

ORGANIC VEGETABLE DIET

The only thing going for the organic vegetable diet is that it is based on common knowledge,

regarding vegetables and fruits being the healthiest of food types.

Unfortunately, it doesn't work as fast as any of the other diets and worse, you're stuck with

meals that may not be that pleasing to your taste buds. And if you're having problems with

weight loss because you like delicious, yet unhealthy food, then Organic Vegetable Diet is

counter-intuitive and may be extremely difficult to follow. Basically, with a vegetable diet, you

have to say goodbye to the food that you love forever. As soon as you stop with the diet, you

will gain weight again - it is a self-defeating diet. Not so with Scarsdale, since it doesn't limit you

to vegetables, only regulates your intake of foods.

THE PALEO (PALEYLITHIC) DIET

This diet is more commonly referred to as the Caveman Diet, primarily because it is patterned

on the presumed diet of humans in the Paleolithic period, before the development of

agriculture. Its diet plan is made up entirely of meat, vegetables, fruits, fish, roots, and nuts. It

excludes legumes, rains, dairy products, refined sugar, and meals that contain processed oil.

This diet, even though very popular, is not even in the same league as Scarsdale. For one thing,

there are many variations of the Paleo diet and none of them can be considered as the true

one, since there is no way to perfectly simulate the dietary habits of our ancient ancestors,

partly due to the lack of accurate documentation on their eating habits, and because the types

of food available in prehistory is no longer available in modern times - most of them are already

extinct while the rest have evolved and adapted to modern climates.


At best, the Paleo diet is only a fad diet that works only because of the placebo effect, and due

to the natural benefits of eating organic foods. In fact, it has no advantages over the Scarsdale

diet and what little benefits it has is already part of the Scarsdale Medical Plan and the diet that

it is usually mistaken for - the Ornish.

THE ORNISH DIET

The Ornish diet is very popular amongst vegetarians, as it relies only on fresh fruit and

vegetables, with the intake of fats being limited to only 10% of the daily meals.

The negative thing about the Ornish diet is that it's very low in omega-3 fatty acids, which the

body can't manufacture by itself. These essential acids are only present in protein-rich foods

that are part of the Scarsdale Medical Plan, such as fish and nuts.

Another disadvantage of the Ornish diet compared to Scarsdale is that it's not very flexible. The

amount of customization is very limited as you only have vegetables too choose from. This is

not the case with Scarsdale, as it allows a wide variety of food types to make up your regular

meal plan.

VARIOUS DIET/APPETITE SUPPRESSANT PILLS

While there are people who have reported a significant increase in the effectiveness of the

Scarsdale Diet when coupled with intake of diet pills (particularly Hoodia-based ones), you

should know that the Scarsdale Diet's protein-based approach already makes the appetite

suppressants unnecessary, primarily because protein is responsible for sending signals to your

brain that the stomach is already full and no longer requires to be fed.

Diet pills are also usually expensive and will negate one of Scarsdale's best features, that being

it's low cost. Additionally, there are thousands of diet pills in the market, and not only to they

vary greatly in efficiency; some of them are also risky to a person's health and may require a

physician's permission. This is vastly different from the Scarsdale Medical Diet, which is safe

enough and will work for anyone who will take the time to follow it.

Remember that there are no pills needed to make the Scarsdale Medical Diet work. In fact, it

would be preferable if you avoid pills altogether as it is very temporary and can make you very

dependent just to keep the weight off. As soon as you stop using the pills, you gain weight

again. With the Scarsdale Medical Diet, the method is much more realistic. Instead of actively

preventing you from gaining weight, it changes you in a way that the urges and cravings that

you used to have for unhealthy foods will be completely gone, thereby solving the problem at

the root cause.


CONCLUSION

The Scarsdale Medical Diet takes into account all the benefits of the popular diets above. It

promotes a balanced meal, which has almost the same proportions as that of The Zone Diet.

But, contrary to what the South Beach and Atkins diet programs tell their advocates, the

Scarsdale Diet discourages its followers from stuffing themselves with food. They should eat

only until they are satisfied; that is, when they unconsciously take a ten-second break from

eating, as this is the body's way of telling them that it has had enough food.

Furthermore, the Scarsdale Diet has flavorful, healthful, and affordable recipes that dieters will

enjoy. Unlike the Atkins Diet, it does not promote the consumption of butter or fatty cheese;

Scarsdale dieters can only eat low-fat pot cheese or cottage cheese. Some dieters may find it

difficult to stick to the Scarsdale diet because of its strict meal plan, which does not allow for

substitution of its essential components, however a wide variety of alternative diets are

provided and there are ample opportunities to substitute meals for others after the initial 14

day period.

One will also notice that none of these diets really promote exercise because they allow one to

build lean muscle mass, even without that much physical activity. But, if dieters want to speed

up the results of their weight loss program, they must increase their amount of physical

activity.

The Scarsdale Medical Diet has its good and bad points, as compared to other diets, so it is

really up to dieters to decide which program they are willing to commit to.

IS THE RESULT PERMANENT?

Basically, YES. Up to a point. The results are permanent, but only in the sense that the weight

loss doesn't revert as soon as you stop the diet. The results you have achieved with the

Scarsdale Medical Diet will stay indefinitely provided that you don't become irresponsible or

extremely lazy.

Maintaining your weight will be another matter entirely, because realistically, there is no magic

weight loss method that will keep the pounds away forever. If you become irresponsible and go

back to your unhealthy habits, you will gain weight again. Proper health and fitness needs to be

maintained, which is where the beauty of the Scarsdale Medical Diet lies - it is so intuitive and

easily adopted that there would be no need to actually get out of it. You can follow the diet

plan indefinitely, and enjoy your manageable weight and healthy disposition for the rest of your

life.


The key point about the Scarsdale Medical Diet plan is that following it indefinitely does not

necessarily mean that you have to do it consistently 24/7. Do not forget that the diet plan is

cyclical in nature - following it means you do it for 2 weeks, and then you stop for a while

before going back to the diet. This helps ensure that the effects will be permanent, as it

prevents your body from adjusting fully to the diet, since that is the Achilles heel of most diet

plans - the fact that as soon as the body adjusts, the diet plan is rendered useless. The Scarsdale

Diet plan is one of the few diet plans that will never be outmoded by the human body.

As with any diet plan, extensive research and additional information gathering should be made

before you actually decide on whether or not a particular diet regime should be followed. The

Scarsdale Medical diet is, according to people who have already tried it, one of the best diet

plans ever conceived. They have lost weight in a short time and they are happy with the results.

What precisely is so medical about Scarsdale in the first place? While it is true that it was

discovered and introduced by a medical doctor, it is also a well known fact that one who

consumes very low carbohydrates will end up thinner. The point is that this is not a new

discovery, but a way to take advantage of things that were already proven to be scientifically

true. Just like any other diet plan, you have to control what you eat and you should limit the

number of meals you can take in a day.

IS THE SCARSDALE DIET THE RIGHT DIET FOR ME?

The rapid decrease in the amount of carbohydrates in your system reduces the amount of

water contained therein. You know very well that your body is composed of sixty-five percent

water. Once your body loses a lot of water because of the diet regime, you will definitely feel

uneasy. A lot of times, you will feel very weary. This is the price you have to pay for dieting and

you must be ready to accept it.

The Scarsdale Medical Program, same as other diet plans out there, does not permit the

implementation of exercise or other strenuous physical activities while the dieter is on the

program. The reason behind is that, you will definitely go hungry after the exercise and if that

happens, the tendency is for you to involuntarily overeat. Another reason is that since your

body is weaker than the usual, you should not exert a lot of force. It is rather advisable for you

to conserve your strength.

One of the biggest pitfalls of the Scarsdale Medical Diet is that during the two weeks body rest

period, meaning the dieter is no longer required to continue with the diet program for 14 days,

there is a very high probability that you will go back to her usual eating habits. That could mean

returning to the usual fatty diet. This is not a problem with the diet itself, but with the person.

As with any diet plan, the Scarsdale Medical Diet requires commitment and determination from

a person. It will only work as much as you want it to, and as well as you allow it to.


Also take note of is that weight loss in the first few days, as mentioned earlier in this eBook, is

greatly attributable to the fact that water is excreted from the body and not necessarily excess

body fats. So if you don't notice any immediate aesthetical changes in front of the mirror do not

give up yet and focus on what you feel instead of what you see.

As a high-protein diet plan, the Scarsdale will put a lot of tension or strain on your kidney.

Medical research will tell you that unlike stored carbohydrates or fat which are additional

sources of energy, excessive protein on your body are actually toxic and must be flushed out

through your urinary tract, so drink a lot of water.

You’ve seen the advantages, you know the disadvantages and you should have a good

understanding at this point of the commitment it would take to succeed at this diet. With all

that in mind, you are the only person who can decide whether this diet is the right diet for you.

FINAL THOUGHTS

Testimonials from individuals including high profile personalities show how effective the dietary

plan is in helping them lose their weight healthily. While the diet program is fast in delivering

weight loss results, it doesn’t compromise the condition of your health and in fact works well

with your heart as the recipes are concocted to promote heart health with weight loss.

Remember that there is no perfect, catch-all diet plan, as the types of body and their

requirements vary greatly for a single program to encompass - but Scarsdale is the closest there

ever will be to one. Not only does it give you the best chance at finally losing weight, it is also

the only diet plan that requires minimal effort and money to get into.

The Scarsdale Medical Diet is a very good weight loss program because it doesn't prioritize

weight loss over health, unlike other more popular diet plans. The Scarsdale Medical Diet plan

was started by medical professionals who were intent on maintaining the health and

lengthening the lifespan of people while keeping their body weight at manageable levels. With

it, not only will you look good, you will feel good as well. Couple this with the fact that you

don't have to starve yourself nor torture your taste buds with bland-tasting food and you have

yourself a close to perfect diet regimen.

The lifestyle change it requires from you is not very drastic, and people won't notice that you're

in it until they see the results - chances are a large number of the food you normally eat will not

be excluded from your diet plan, the only keys being moderation, control, and self-awareness.

So go ahead and try the Scarsdale Medical Diet plan. You won't lose anything just for trying,

except for all those unwanted body weight.


THE SCARSDALE MEDICAL 14-DAY DIET MEAL PLAN

Where no portion is indicated, you can eat as much as you like.

Eat until you are satisfied, not stuffed.

Between meals you can snack on carrots and celery

BREAKFAST EVERY DAY:

One half grapefruit -if not available, use fruits in season

One slice of protein bread, toasted, no spread added

Coffee /tea (no sugar, cream or milk, no honey)

MONDAY

Lunch:

Assorted cold cuts (your choice – lean meats, chicken, turkey, tongue, lean beef)

Tomatoes - sliced, broiled, or stewed

Coffee/Tea

Dinner:

Fish or shellfish, any kind

Combination salad, any greens and vegetables as you wish

One slice protein bread, toasted

Grapefruit - if not available, use fruits in season

Coffee/Tea

TUESDAY

Lunch:

Fruit salad, any combination of fruits, as much as you want

Coffee/Tea

Dinner:

Plenty of broiled, lean hamburger

Tomatoes, lettuce, celery, olives, cucumbers and/or Brussels Sprouts

Coffee/Tea


WEDNESDAY

Lunch:

Tuna fish or salmon salad (oil drained off) with lemon and vinegar dressing

Grapefruit, or melon, or fruit in season

Coffee/Tea

Dinner:

Sliced roast lamb, all visible fat removed

Salad of lettuce, tomatoes, cucumbers, celery

Coffee/Tea

THURSDAY

Lunch:

Two eggs, any style (no fat used in cooking)

Low-fat cottage cheese

Zucchini, or string beans, or sliced or stewed tomatoes

One slice of protein bread, toasted

Coffee/Tea

Dinner:

Roast, broiled or barbecued chicken (skin and visible fat removed before eating)

Plenty of spinach, green peppers, string beans

Coffee/Tea

FRIDAY

Lunch:

Assorted cheese slices

Spinach, all you want


Coffee/Tea

Dinner:

Fish or shellfish

Combination salad, any and as much fresh vegetables as desired, including cold, diced cooked

vegetables if you prefer.


Coffee/Tea


SATURDAY

Lunch:

Fruit salad, any combination of fruits

Coffee/Tea

Dinner:

Roast turkey or chicken

Salad of tomatoes and lettuce

Grapefruit or fruit in season

Coffee/Tea

SUNDAY

Lunch:

Cold or hot turkey or chicken

Tomatoes, carrots, cooked cabbage, broccoli or cauliflower

Grapefruit, or fruit in season

Coffee/Tea

Dinner:

Plenty of broiled steak, all visible fat removed before eating; any cut of steak you wish - sirloin,

porterhouse, London broil, etc.

Salad of lettuce, cucumbers, celery, tomatoes (sliced or cooked)

Brussels Sprouts

Coffee/Tea

SCARSDALE MEDICAL DIET – SUBSTITUTE LUNCH

If you wish, you may substitute the following lunch for any lunch, any day, on the Scarsdale

Medical Diet.

One half cup low-fat pot cheese or cottage cheese, mixed with one tablespoon of low-fat sour

cream

Sliced fruit, all you want

6 halves of walnuts or pecans, whole or chopped, and mixed with above or sprinkled over the

fruit

Coffee/tea/no-sugar diet soda of any flavor

SECOND WEEK OF SCARSDALE MEDICAL DIET


Repeat all menus of the first week. It's as simple as that. If after fourteen days, you still need to

lose more weight, switch to Keep-Trim Eating for two weeks.

SCARSDALE KEEP-TRIM PROGRAM

After the initial 2 weeks Tarnower recommends that you take a break for 2 weeks before

repeating the 14-day plan described above. Only do this if you really need to lose additional

weight.

"WHAT DO I DO NOW?"

Successful Scarsdale Medical Dieters obviously want to know what they have to do after the

first 14 days. Remember, even if you feel great and would like to lose more weight, you cannot

extend the two weeks of the Scarsdale Diet to 4 consecutive weeks.

It's important to start developing good lifetime eating habits. It's recommended that you

switch to a "holding pattern" for the next 2 weeks. This phase is called the "Keep-Trim

Program".

This is spelled out in detail. The instructions are simple and easy. Follow them religiously, and

you will in all likelihood lose additional weight. Certainly there should be no increase.

The Keep-Trim Program follows the same principles as the 14-day Scarsdale Medical Diet. It is

low-fat, low carbohydrate, but not as specific or confining. The idea is to help you good dietary

habits unknowingly and painlessly.

Tarnower proceed noted 3 important lists to keep in mind for the Keep Trim Program

NO! NO! LIST:

• No more than two slices of protein bread a day.

• No sugar-sugar substitute may be used.

• No potatoes, spaghetti, or similar flour-based foods.

• No dairy fats.

• No candy or desserts, except fruit or no-sugar gelatin dessert.

• Restrict your alcohol intake to 1 1/2 ounces a day of hard liquor, or 4 1/2 ounces of dry

wine, or 8 ounces low-calorie beer; no regular beer or ale.

• Carrots and celery may be eaten at any time.


ALL-IMPORTANT DON'TS

The Don'ts listed in the following, in detail, should answer any questions you may have:

1. Don't use sugar; you may use sugar substitutes.

2. Don't use cream.

3. Don't use whole milk; use skim or low-fat milk, if you wish, in moderation.

4. Don't eat ice cream, ice milk, frozen custard, sherbet, or any frozen products that

contain sugar or milk fats.

5. Don't eat cakes, pies, cookies, sugar jellies, jams, preserves.

6. Don't eat candy or chocolate.

7. Don't eat potatoes, rice, sweet potatoes, yams, lima beans, baking beans, kidney beans,

and avocado.

8. Don't eat spaghetti, macaroni products, noodles, and other flour based foods.

9. Don't eat sausage, bologna, salami, etc., or fatty meats.

10. Don't eat sweet desserts made with sugar; you may enjoy no-sugar gelatin desserts in all

flavors.

11. Don't add rich dressings, mayonnaise, or other similar salad dressings.

12. Don't use butter, margarine, oils, bacon fat, shortening, or any kind of fat in cooking, or

as spreads or dressings.

13. Don't eat peanut butter.

14. Don't eat more than two slices of bread per day, preferably protein bread toasted.

THE GREAT VARIETY OF DO'S LIST

The following is a basic list of foods for your choice on Keep-Trim Eating:

An alcoholic drink daily, dry (not sweet), if desired- 1 1/2 ounces of hard liquor, or 4 1/2 ounces

of dry wine. You may have Scotch, bourbon, rye, Canadian whiskey, vodka, gin, dry rum, cognac

and other dry brandies. No sweet cordials or liqueurs. No sweetened mixed drinks. A dry

martini or dry Manhattan are okay, but not sweet cocktails like old fashions or whiskey sours.

No mixtures with sugar sodas; use “no-sugar" diet sodas or club soda instead.

All dry red, white, rose wines, dry champagne, and dry sherry are fine. No port, sweet sauterne,

or other sweet wines. Only low-calorie beer is permitted.

All Lean Meats - hot or cold - Beef, Lamb, Veal, Lean Ham & Pork; always trim off visible fat

before eating.

Chicken & Turkey - hot or cold - cooked in a variety of styles and recipes - not fired; always trim

off skin and any visible fat before eating.


All types of fresh & frozen fish - avoid those canned in rich sauces. Cook to your taste, but

butter, margarine, oil, shortenings, or other fats should not be used in preparation.

All types of shellfish - Shrimps, scallops, lobster, oysters, clams, crab are fine.

Eggs any style - but no more than three a week - prepared without butter, margarine, oils,

other fats; enjoy scrambled eggs, omelets, boiled, hard cooked, poached, fried( in a little instant

chicken broth, or a skillet coated with non-stick vegetable spray.)

Cheeses - low-fat cottage cheese, low fat pot cheese, American cheese, Cheddar, Swiss,

Camembert - in fact, practically any cheese.

Soups, consommé, bouillon, with vegetables, meats, chicken, fish - without cream, whole milk,

or fat.

Vegetables - generous servings of your favorite selection

Fruits - apples, oranges, pears, cherries, plums, grapes, grapefruit, melons, watermelon - any

fruit you desire.

Fruit and vegetable juice may be enjoyed, but only natural fruit juices with no sugar added -

apple, orange , grapefruit, etc. No-sugar tomato juice and Mixed-vegetable juices are fine.

Nuts may be eaten sparingly - walnuts, cashews, pecans, many of your favorites.

Bread is permitted on Keep-Trim Eating, but limit yourself to 2 slices per day, preferably protein

bread. You may have other breads and rolls for a change, as long as you don't exceed the

limitation and don't select any breads, rolls or muffins with sugar content or coatings.

No-sugar jellies, jams, preserves may be used in moderation.

Green salads, almost any and every combination of greens you can imagine and in whatever

quantities you wish is allowable, laced with low-calorie dressings (not more than 15 calories per

tablespoon), or with lemon, vinegar, and non-oily mixtures.

Beverages, hot or cold, as much as desired - coffee, tea, no-sugar diet sodas; no sugar; you may

use sugar substitutes. Skim or low fat milk may be added to coffee and tea, if desired.

Condiments - ketchup, cocktail sauce, mustard, horseradish, pickle relish, pickles, olives of all

types, in moderation (Sugar free /Low Carb recommended)

Herbs, seasonings, spices, to your taste


TWO-ON, TWO-OFF

If at the end of the first 14 days on the Keep-Trim Program, you feel that you’d like to lose more

weight, the program suggests that you start a so-called “Two-on, Two-off” approach by

returning to the actual diet for another 14 days. You can keep on doing this until you reach

your weight target or goals. You’ll be offsetting rapid weight-loss periods with phases where

things are a bit slower and your body gets used to your new eating habits.

Here's all you have to do in order to get down to your desired weight swiftly and surely:

1. Start with 2 weeks ON the Scarsdale Diet.

2. Then switch to 2 weeks OFF the Diet and on Keep-Trim Eating.

3. If you need to lose more weight, go back ON the Scarsdale Diet or ON your choice of the

other four alternate diets listed.

4. After 2 weeks ON one of the 5 Scarsdale diets, switch again to 2 weeks OFF dieting and

on Keep Trim Eating once more.

5. Continue this Two-On, Two- Off program until you are at your desired weight.

On your second round on the Scarsdale Diet you can switch to one of the other listed

alternative meal plans. You’re also allowed to alternate days between the various diets as long

as you substitute for the same day on the various diets. For example: You can replace

Vegetarian Monday for Gourmet Monday, and so on.

Remember: Regardless of how good you feel after 14 days on the Scarsdale Diet, NEVER

continue on the diet for another period. Your body needs to go into a "holding pattern" for the

next 2 weeks, so switch to the Keep-Trim Program.

VARIATIONS ON THE BASIC SCARSDALE DIET

THE SCARSDALE GOURMET DIET

Remember to follow the Scarsdale Diets Basic Rules as printed earlier in this document.

Recipes for dishes marked with an asterisk* can be found in the Gourmet Diet Recipes section

later in the eBook

The Gourmet Diet (but ONLY the Gourmet version) allows you to have 3 ounces of dry white

wine with dinner daily, if desired.


You may switch back and forth from the Gourmet to the regular Scarsdale Diet, but if you

switch on Tuesday, use the Tuesday meals on either diet. You follow the same 2 weeks on, 2

weeks off sequence o the Gourmet diet as you do on the regular diet.


1/2 grapefruit or other fruit listed**

1 slice of protein bread, toasted

Coffee/tea (no sugar or cream or milk added, sugar substitute may be used)

** Choice of Fruit for Breakfast Every Day:

Grapefruit may be replaced any day by any of the following fruits in season:

1/2 cup diced fresh pineapple or

1/2 mango or

1/2 papaya or

1/2 cantaloupe

or a generous slice of honeydew, casaba or other available melon

MONDAY

Lunch:

*Borscht Suzanne

*Chef's Spinach Salad Gourmet


Coffee/tea/demitasse

Dinner:

*Deviled Shrimp, served over

1/4 cup plain boiled rice

1/2 head lettuce, with

*Vinaigrette Dressing

1/2 cantaloupe (or choice of fruit from breakfast listing)


TUESDAY

Lunch:


Fresh Fruit Salad -as much as you want. May use pineapple, melon, orange or grapefruit

segments, pear, blueberries, strawberries, apple, etc.- your choice. Sprinkle with chopped mint

leaves and lemon juice, if desired. Serve on lettuce leaves, and you may add watercress



Dinner:

Plenty of broiled steak, lean, all visible fat removed- broiled to your personal preference of rare

to well done

*Celery au gratin

1/2 head lettuce with lemon and capers


WEDNESDAY

Lunch:

*Tuna (or salmon) Salad Gourmet

1 slice of protein bread toasted

Strawberries or raspberries or blueberries in season, with grated lemon peel


Dinner:

*Lamb a la Proencale

*Broiled Tomato Supreme

Green beans, cooked

Cucumbers, radishes


THURSDAY

Lunch:

*Eggs and Chicken Livers, farm style

Tomatoes, lettuce, celery, olives, Brussels sprouts or cucumbers

1 slice of protein bread toasted


Dinner:

*Consommé Madrilene

*Baked Chicken Breasts Herman

*Spinach delight a la Lynne

*Peach with raspberries



FRIDAY

Lunch:

Assorted cheese slices or wedges (your choice of fine domestic or imported cheeses)

*Eggplant Italiano

Sliced tomato with Belgian endive


Dinner: - Choice of:

*Cold Poached Fish Natalia (red snapper, striped bass, or other available fish) with

*Mustard sauce Henri

OR

*Lobster a la Nage

Cold diced fresh vegetables, all you want (carrots, cauliflower, celery, mushrooms, scallions,

etc.)

*Baked apple Oscar


SATURDAY

Lunch:

*Fruit Supreme



Dinner:

4 raw oysters or clams, with lemon wedge

*Chicken Bake Samm

Tomatoes, lettuce, cucumber

Vinaigrette dressing

1/2 grapefruit


SUNDAY

Lunch:

Sliced cold white turkey with tarragon mustard

*Salad Chinese style


1/2 broiled grapefruit sprinkled with chopped mint


Dinner:

Broiled filet mignon

*Turkish zucchini

Celery, cucumbers, radishes


SCARSDALE GOURMET DIET – SUBSTITUTE LUNCH

You may substitute the following lunch for any lunch, any day, on the Scarsdale Gourmet Diet.

1/2 cup low-fatpot cheese or cottage cheese, on lettuce

Sliced fruit, all you want , as exotic as you desire

One tablespoon of low-fat sour cream topping the fruit

6 halves of walnuts or pecans, chopped and mixed with or sprinkled over the fruit


AFTER YOUR FIRST WEEK

Repeat the daily menus here for your second week on the Scarsdale Gourmet Diet or you may

substitute the week's menus of the basic Scarsdale Diet, or one of the other Scarsdale Diets.


THE SCARSDALE MONEY-SAVER DIET


Recipes for dishes marked with an asterisk* can be found in the Money-Saver Diet Recipes

section later in the eBook


1/2 grapefruit or cantaloupe or fruit in season (choose whatever costs least)

One slice of protein bread, toasted, no spread added

Coffee /tea (no sugar, cream or milk)

MONDAY

Lunch:

Chicken Bouillon

*Chef's Salad

1 slice protein bread, toasted

Coffee/Tea

Dinner:

Fish, fresh or frozen (depending on cost), broiled or baked

Combination salad, as many greens and vegetables as you wish

1/2 Grapefruit - or fruits in season

Coffee/tea

TUESDAY

Lunch:

Fruit salad, any combination of fruits, as much as you want, on lettuce

Coffee/tea

Dinner:

Plenty of broiled, lean hamburger (inexpensive cut; if possible chopped at home after removal

of all visible fat)

Brussels sprouts, in season or cabbage or broccoli

Salad of lettuce, cucumbers, celery, radishes


Coffee/tea

WEDNESDAY

Lunch:

Tuna fish or salmon salad (oil drained off)with lemon and vinegar dressing, on lettuce

Grapefruit, or melon

Coffee/tea

Dinner:

*Lamb Stew

OR

*Braised Lamb Shanks

Sauerkraut

Salad of lettuce, tomatoes, cucumbers, celery

Coffee/tea

THURSDAY

Lunch:

Two eggs, any style (no fat used in cooking)

Low-fat pot cheese or cottage cheese

Zucchini


Coffee/tea

Dinner:

Boiled, Roasted, broiled or barbecued chicken, all you want -(skin and visible fat removed

before eating)

OR

*Broiled Chicken Hawaiian

Plenty of spinach

Coffee/tea

FRIDAY

Lunch:

*Spinach Pie Olga

No-sugar added applesauce

Coffee/tea


Dinner:

Fish, any kind, fresh or frozen, broiled or baked, or sautéed or poached

Combination salad, any fresh vegetables you want, including cold diced tables, if you prefer


Coffee/tea

SATURDAY

Lunch:

Fruit salad on lettuce, any kind of fruit you want, best market buys

Coffee/tea

Dinner:

Turkey or chicken, roasted, boiled or broiled

OR

*Marinated Turkey Parts

Salad of tomatoes and lettuce

Grapefruit or cantaloupe or watermelon

Coffee/tea

SUNDAY

Lunch:

Cold or hot turkey or chicken

OR

*Broiled Chicken Hawaiian

OR

*Marinated Turkey Parts

Tomato, carrots, cooked cabbage (or broccoli or cauliflower, if preferred)

Coffee/tea

Dinner:

*Broiled or Grilled Round Steak

OR

Cubed steak, pan-broiled in non-stick skillet

OR

*Boneless Ham

OR

*Liver and Onions

OR


*Lean Pot Roast (low-cost lean cut of meat, marinated and potted)

OR

*Tenderized Pimiento Steak

Salad of lettuce, cucumbers, celery

Cooked tomatoes (fresh or canned without sugar or oil) or

Brussels sprouts

Coffee/tea

SCARSDALE MONEY-SAVER DIETS- SUBSTITUTE LUNCH


Money-Saver Diet.

One half cup low-fat pot cheese or cottage cheese, on lettuce

Sliced fruit, all you want, best local market buys


6 halves of walnuts or pecans, chopped, and mixed with or sprinkled over the fruit

Coffee/tea/diet soda


Repeat the daily menus here for your second week on the Scarsdale Money-Saver Diet or you

may substitute the week's menus of the basic Scarsdale Diet, or one of the other Scarsdale

Diets.

THE SCARSDALE VEGETARIAN DIET


Recipes for dishes marked with an asterisk* can be found in the Gourmet Diet Recipes section

later in the eBook

BREAKFAST EVERY DAY

½ grapefruit or other fruit in season

1 slice protein bread, toasted, spread with no-sugar jam or jelly, if desired

Tea/Coffee/Herb tea (no sugar, cream or milk)


MONDAY

Lunch:

*Watercress (or broccoli) soup

Baked potato with low-fat cottage cheese and chives

OR

1 ounce uncooked or 4 ounces cooked soybeans (weighed after cooking)

6Halves of walnuts or pecans

*Baked Apple Oscar (see recipe, Gourmet Diet, Chapter VIII)

Tea/Coffee/Herb tea

Dinner:

2 slices cheese of your choice on lettuce

*Ratatouille

Artichoke hearts (no oil!), cucumbers, radishes


Cantaloupe or watermelon or sliced orange

Tea/Coffee/Herb tea

TUESDAY

Lunch:

Fruit salad, as much as you want, any kind of fruit with lettuce, celery

1 slice protein bread, toasted, spread with no-sugar jam or jelly, if desired

Tea/Coffee/Herb tea

Dinner:

*Apple-Nut Acorn Squash

Hot or cold vegetables, cauliflower, carrots, tomatoes, all you want

4 olives

Tea/Coffee/Herb tea

WEDNESDAY

Lunch:

*Stuffed Tomato

Broiled mushrooms, zucchini, and carrots


Tea/Coffee/Herb tea


Dinner:

*Asparagus (or cauliflower or broccoli) Au Gratin

*Hawaiian Fruit-Nut Squash

Green salad and tomatoes


Tea/Coffee/Herb Tea

THURSDAY

Lunch:

Low-fat cottage cheese with sliced scallions, radishes, cucumbers

Olives


OR

1 ounce uncooked or 4 ounces cooked soybeans

Apple

Tea/Coffee/Herb tea

Dinner:

*Scarsdale Eggplant Parmesan

Green salad with choice of *Scarsdale Diet low-calorie dressings

Fresh fruit cup with squeeze of lemon or lime, minced mint leaves

Tea/Coffee/Herb tea

FRIDAY

Lunch:

Assorted cheese slices

Spinach


Peach or pear

Tea/Coffee/Herb tea

Dinner:

Onion bouillon, with *Protein Croutons

*Stewed vegetables

No-sugar applesauce with 6 walnuts or pecans

Tea/Coffee/Herb tea


SATURDAY

Lunch:

Fruit salad, any kind, as much as you want, with low-fat pot cheese or cottage cheese, on

lettuce or other greens


Tea/Coffee/Herb tea

Dinner:

*Vegetable Cheese Casserole served with ½ cup no-sugar applesauce sprinkled with 1

tablespoon raisins

Sliced tomato and lettuce with vinegar and lemon dressing or *Scarsdale Diet Dressing

Tea/Coffee/Herb tea

SUNDAY

Lunch:

*Stuffed Tomato (see recipe for Wednesday lunch; using stuffing 3; (no rice, no potato)

Boiled or mashed potato (no butter) with 1 tablespoon low-fat sour cream and chives

OR

4 ounces soybeans, weighed after cooking

Stewed fruit; use sugar substitute if wanted

Tea/Coffee/Herb tea

Dinner:

*Chow Mein on Rice

Salad of lettuce, sliced tomatoes

Sliced pineapple or pineapple chunks (if canned, packed in its own juice or in water, not sugar-

sweetened syrup)

Tea/Coffee/Herb tea

SCARSDALE VEGETARIAN DIET- SUBSTITUTE LUNCH


Vegetarian Diet:

½ cup low-fat pot cheese or cottage cheese

Sliced Fruit, all you want

1 tablespoon low-fat sour cream topping or mixed with the fruit


6 walnut or pecan halves, chopped and mixed with the fruit or sprinkled over the fruit

Tea/Coffee/Herb tea (no sugar, cream or milk)


Repeat the daily menus here for your second week on the Scarsdale Vegetarian Diet or you may

substitute the week's menus of the basic Scarsdale Diet, or one of the other Scarsdale Diets.

THE SCARSDALE INTERNATIONAL DIET


Recipes for dishes marked with an asterisk* can be found in the International Diet Recipes

section later in the eBook

You may switch back and forth from the International to the regular Scarsdale Diet, but if you

switch on Tuesday, use the Tuesday meals on either diet. You follow the same 2 weeks on, 2

weeks off sequence on the International diet as you do on the regular diet.


1/2 grapefruit or other fruit listed**


Coffee/tea (no sugar or cream or milk added, sugar substitute may be used)

** Choice of Fruit for Breakfast Every Day:

Grapefruit may be replaced any day by any of the following fruits in season:

1/2 cup diced fresh pineapple or

1/2 mango or

1/2 papaya or

1/2 cantaloupe

or a generous slice of honeydew, casaba or other available melon

MONDAY - AMERICAN DAY

Lunch:

Shrimp cocktail (4 medium shrimp, 2 tablespoons cocktail sauce)

*American Vegetable Salad



1/2 cantaloupe

Coffee/Tea

Dinner:

*Marinated Barbecue steak

*Mushrooms and Cabbage in Wine

*Watermelon and Strawberries in Rose Wine

Coffee/tea

TUESDAY - JAPANESE DAY

Lunch:

*Japanese vegetable soup

*Tuna Shimi

*Mandarins Oki

Japanese tea/any tea/coffee

Dinner:

*Tori Shrimp and Chicken

*Bean Sprout and Green Pepper Salad

1/4 cup plain boiled rice

*Fruits in a mold

Japanese tea/any tea/coffee

WEDNESDAY - FRENCH DAY

Lunch:

One hard cooked egg

*Marinated vegetables

No-sugar applesauce on apricot (fresh or water packed)Coffee/tea

Dinner:

*Artichoke Provancale

*Chicken a l'estragon

*Celeri au jus

*Poire glacee


THURSDAY - ITALIAN DAY


Lunch:

*Pickled Eggplant and Cheese sticks

Salad greens, all you want, with vinegar and lemon dressing

*Peach with Raspberry Sauce

Coffee/tea/ espresso

Dinner:

*Baked stuffed mushrooms

*Veal Napolitane

1/4 cup boiled white rice

*Zuccini Stew

Coffee/tea/ espresso

FRIDAY - SPANISH DAY

Lunch:

*Eggs Gitano

Carrot Sticks, 4 Spanish Olives


Coffee/tea

Dinner:

*Gazpacho soup

*Zarzuela

1/4 cup cooked white rice (plain)

Sliced orange sprinkled with coconut

Coffee/tea

SATURDAY - GREEK DAY

Lunch:

*Tomato soup with Scallions

*Feta Spinach Salad


Coffee/tea

Dinner:

*Lamb with Dolmas

*Boiled Vegetables with lemon juice, vinegar and chopped mint sauce (sauce may be used over

lamb, dolmas and vegetables)


*Meringue Pear

Coffee/tea

SUNDAY - HAWAIIAN DAY

Lunch:

*Clear Lemon Soup

*Mixed Salad of Pickled Vegetables

1 slice baked ham (1 ounce)


Coffee/tea

Dinner:

*Lomi Salmon

*Bean Sprouts Salad

Broiled zucchini flavored with garlic salt

*Pineapple Surprise Aloha

Tea/Coffee

SCARSDALE INTERNATIONAL DIET- SUBSTITUTE LUNCH


International Diet.

One half cup low-fat pot cheese or cottage cheese, on lettuce

Sliced fruit, all you want, as exotic as you desire


6 halves of walnuts or pecans, chopped, and mixed with or sprinkled over the fruit



Repeat the daily menus here for your second week on the Scarsdale International Diet or you

may substitute the week's menus of the basic Scarsdale Diet, or one of the other Scarsdale

Diets.


SCARSDALE DIET RECIPES

Novice cooks may be intimidated by some of the novel dishes in a Scarsdale Diet, but most of

them take only 30 minutes to prepare. Some may also be wondering why pork is included, as

most dieters have the misconception that it is the fattiest protein of all. However, studies have

shown that pork is just as lean as skinless chicken breast, which only contains 3g of fat. Steak is

also a part of the menu, but note that the sirloin tip side is one of the leanest cuts of steak, with

only 4.1g of fat.

Following the Scarsdale meal plan for two weeks may seem like a herculean task for those who

are only starting on the Scarsdale diet, but you will realize as you go on that it really is not much

of a sacrifice, since all of the dishes on this menu have so much flavor; you might even want to

continue the meal plan after the 14-day period. Surely, this meal plan is also a welcome change

for those who have been through all sorts of fad diets that prohibit the use of seasoning or

flavoring.

If you are looking for a healthier way to live without compromising your taste buds then enjoy

The Scarsdale Medical Recipes listed below.

MAKING SCARSDALE DIET PROTEIN BREAD

For people who have decided to live healthier lives and lose weight, the Scarsdale diet is a great

choice of meal plan to follow. It has all the ingredients of a successful weight loss and health

plan that millions of people worldwide have seen good results following the implementation of

this program.

As you begin in your commitment to the Scarsdale Diet program, you will need to find a way to

make some of the foods on your own. A common denominator of all the meal plans is the

popular Scarsdale Diet protein bread. This is foundational in following the diet regimen.

If you want to continue on with the program but don’t have the budget to always buy this

protein bread from the local gourmet store, then take a look at this recipe and make this stuff

in your own home.

The key ingredients are as follows:

• 1 cup warm water

• 1 Tbsp. dry yeast

• Half a teaspoon of salt

• Half a teaspoon of apple cider vinegar


• Half a cup of soy flour

• One and a half cups of whole wheat flour

• A teaspoon of sugar (optional)

• One-fourth cup of gluten flour (this is a healthier alternative to your usual flour)

Procedure:

• Put one tablespoon of dry yeast into a bowl with a cup of warm water in it. Let the

mixture stand and wait for about five minutes until the yeast will dissolve. Once

dissolved you may now add sugar, salt and apple cider vinegar and mix it well.

• Sift the gluten and soy flours together on a separate bowl. Little by little, pour in the

yeast mixture onto this bowl.

• Add the sifted whole wheat flour into the mixture. Fold it in until you see the dough is

formed. Make sure that bits and pieces do not stick to the side of the bowl. Using a food

processor or a mixer with dough hooks will help you in properly mixing the ingredients.

• Sprinkle some flour onto the board or kitchen counter. Scoop half a handful of dough

and place this on the board or counter. Knead the dough for about five minutes and

make sure it is elastic and smooth.

• Spray some non-stick spray onto the bread pan and put the small pieces of kneaded

dough on top of it. Leave some space for the dough to expand. Cover this with a

moderately dampened towel and set this aside. Wait for the yeast to rise.

• While waiting, you can preheat your oven to 325 degrees.

• Bake the bread for about one hour or wait till the bread is light golden brown.

• Once baked, cut into thin slices and keep the remaining bread inside your refrigerator.

Who says that dieting can be such a drag? With this recipe, it is a bit easier to stay on course

with your Scarsdale diet. Just remember to follow the right food proportions and never miss

out on the foods in your list.

The Scarsdale Medical Diet may not be as heavily-advertised as other diets, but those who have

tried it can vouch for its effectiveness. Those who would like to experience the benefits of a

long-term lifestyle improvement through this diet program have to follow a strict two-week

meal plan. They can start with the following:

SCARSDALE GOURMET DIET RECIPES

BORSCHT SUZANNE

Monday Lunch - Gourmet


• 1/2 cup instant beef broth

• 1/4 cup finely shredded white cabbage

• 1/4 cup cooked or canned diced beets (no sugar)

• 1 tsp. chopped onion

• salt and pepper to taste

• pinch of oregano

• 1 tsp. low-fat sour cream

Bring broth to a boil, add cabbage. Simmer 15 minutes.

Add beets, onion, salt and pepper. Simmer 10 minutes longer.

Remove from heat, and add oregano.

Chill, and float sour cream on top while serving.

Serves one.

CHEF'S SPINACH SALAD GOURMET

Monday lunch - Gourmet

• 2 cups or more of raw spinach

• 1/3 cup of diced assorted cheeses such as Swiss, Gouda, Blue (total about 1 1/2 ounces)

• 4 raw mushrooms, sliced

• 2 thin slices boiled ham, diced

• 1 scallion, sliced

• 1 tomato, cut into eighths

• Garlic salt to taste

• Pepper to taste

• Vinegar or lemon dressing

Toss all ingredients except tomatoes together; add tomatoes and dressing just before serving.

Serves one.

DEVILED SHRIMP

Monday Dinner - Gourmet

• 5 jumbo (or 7 large) uncooked shrimp, peeled and deveined

• 2 tbs. dry white wine

• 1 tbs. Dijon mustard

• 1 clove garlic, crushed

• 1/4 cup diced onion

• Salt and pepper to taste

• 1 small whole tomato (peeled)

• 1/4 cup chopped parsley

Coat a skillet with no-stick vegetable spray.


Heat and add shrimp, sautéing on each side for 2 minutes. Add wine, mustard, garlic, onion and

seasonings.

Cover and Cook at medium heat for 10 minutes. Add tomato, breaking it up with a fork.

Mix all together, cover again, and cook 10 minutes longer. Add parsley and serve immediately.

CELERY AU GRATIN

Tuesday Dinner - Gourmet

• 1 cup celery cut into 1 inch slices

• 1/4 cup lean beef broth

• 1 egg yolk


• 1 tablespoon grated cheese, such as Romano or Parmesan

Boil celery until tender. Drain thoroughly.

Place the slices in an ovenproof dish. Mix broth and egg yolk with a whisk.

Add seasonings. Pour over celery and sprinkle with cheese.

Place under broiler until nicely browned.

TUNA (OR SALMON) SALAD GOURMET

Wednesday lunch - Gourmet

• 1 61/2 oz or 7 oz can solid pack tuna fish (or salmon)

• oil drained off and fish rinsed in colander under cold water

• 2 stalks (or more) celery, diced

• 1 hard-cooked egg, chopped

• 2 tsp. tiny capers

• 1/2 inch strip pimento, diced

• 1 tsp. grated onion (optional)

• 1 tbs. lemon juice (or more, to taste)

• 1 shake Tabasco sauce (or more, to taste)

• Watercress or Bibb lettuce (or other available)

• Radish rosettes, sliced cucumber, lemon wedge

Place chilled drained tuna (or salmon) in a bowl and flake it with a fork.

Add celery, hard-cooked egg, capers, pimento, onion (if used), lemon juice and Tabasco sauce,

and mix without crushing.

Serve on a bed of watercress or choice of lettuce and garnish with radish rosettes, sliced

cucumber and lemon wedge.

Serves 2.


LAMB A LA PROVENAL

Wednesday Dinner - Gourmet

• 5 ounces very lean leg of lamb

• 1/2 cup beef broth

• 1 garlic clove, crushed (or less, if preferred)

• 1/2 cup parsley, chopped and mixed with 1 tablespoon dry rosemary


• 1 small red pimento (packed in water or vinegar)

Preheat oven to 350 degrees.

Be sure all fat is trimmed from lamb Pour 1/4 cup beef broth in an ovenproof dish.

Rub meat with garlic and herbs. Sprinkle with salt and pepper.

Bake 20 to 30 minutes to taste. Pour remaining broth over meat.

Bake 5 to 10 minutes longer. Slice pimento very finely, and sprinkle over lamb.

Serve hot.

Serves one.

BROILED TOMATO SUPREME

Wednesday Dinner- Gourmet

• 1 tomato


• 1 tbs. chopped parsley

• 1/4 tsp. tarragon

• Garlic powder to taste

• Chives

Cut tomato in halves. Sprinkle each half with salt and pepper and turn open sides down on

paper towels, let drain one hour.

Turn over and spread mixed herbs over open halves, adding garlic powder to taste.

Broil for 7 minutes. Sprinkle with chopped chives before serving.

Serves 1 or 2.

EGGS AND CHICKEN LIVERS, FARMSTYLE

Thursday Lunch - Gourmet

• 2 eggs, well beaten

• 2 tbs. chicken bouillon

• 2 chicken livers, membrane and fat removed

• Onion salt to taste

• Cayenne (red pepper) a pinch


Coat a skillet with nonstick vegetable spray.

Cook chicken livers in bouillon until light pink inside.

Remove and chop fine. Add to eggs, with salt and cayenne.

Respray pan if dried out, and cook mixture, stirring with wooden spatula, until set as you like it.

Serves one.

BAKED CHICKEN BREASTS HERMAN

Thursday Dinner - Gourmet

• 2 boned chicken breasts (about 1 1/2 pounds)

• 1/2 tsp. celery salt

• 1/2 tsp. mixed herbs

• 1 cup bouillon


• 1/2 tsp. minced onion

• 1/2 tsp. minced parsley

• Paprika

Preheat oven to 350 degrees

Remove all skin and visible fat from chicken breasts; cut lengthwise into halves.

Rub chicken all over with mixture of the celery salt and mixed herbs.

Place in baking pan. Combine bouillon, wine, onion, parsley, and generous dash of paprika, stir

well, and pour over chicken.

Cover pan with foil and bake 25 minutes.

Remove foil, brush chicken with liquid in pan, and bake uncovered 15 minutes longer or until

chicken is tender to the fork.

Serve with juice. Serves 3 or 4.

SPINACH DELIGHT A LA LYNNE


• 1 package frozen spinach

• Chicken broth

• 1 tbs. grated onion

• 2 tbs. low-fat yogurt

• seasoned salt

Prepare frozen spinach, substituting chicken broth for water called for in package directions.

Drain thoroughly, pressing out liquid. Stir grated onion, yogurt, and seasoned salt to taste into

spinach.

Heat 3 minutes and serve. If you prefer "creamed-type" spinach, chop in the processor before

serving.

Serves 2.


PEACH WITH RASPBERRIES


• 1 whole medium peach in season,

• or 2 halves packed in water and well drained

• 1/2 cup raspberries in season, or packed in water and well drained

• 1 teaspoon vanilla extract

• 1/2 packet artificial sweetener

If peach is fresh cover with boiling water for 10 minutes, then peel. Keep aside.

Mix raspberries with 1/2 packet sweetener and vanilla extract.

Let stand for 30 minutes. Pour over peach. Chill before serving.

Serves one.

EGGPLANT ITALIANO

Friday Lunch - Gourmet

• 3/4 cup parboiled diced eggplant, well drained

• 4 large mushrooms, sliced

• 1 tbs. onion, minced



Coat skillet with nonstick cooking spray.

Add diced eggplant, turning with spoon until lightly browned.

Add mushrooms, and onion, salt and pepper.

Cover, simmer for 15 minutes.

Add parsley, heat 5 minutes longer.

Serve piping hot.

Serves one.

COLD POACHED FISH NATALIA

Friday Dinner - Gourmet

• 1 pound center cut fresh red snapper, striped bass,

• or other available fish, with bone

• Court Bouillon:

• one cup white wine vinegar

• 1 cup dry white wine

• 1 stalk celery, cut up


• 1 carrot, cut up

• 1 sprig dill

• 2 cloves

• 3 whole peppercorns

• 1 tbs. salt

• 1 tsp. dry mixed herbs

Using small fish poacher, or saucepan just about wide enough to hold fish.

Place a rack on bottom.

Put fish in poacher, just cover with water, then remove fish and put aside.

The depth of the water will now indicate how far up to fill saucepan with court-bouillon.

Pour out water and put all ingredients for Court-Bouillon into poacher, adding water to reach

previous depth.

Cover and boil 20 minutes.

Wrap fish in cheesecloth to hold it together, and lower to rack in poacher.

When court bouillon boils again, reduce heat to very slow simmer.

Allow to poach 10 minutes for each inch of fish measured at its thickest point.

(20 minutes if 2 in. thick, 25 min. if 2 1/2 in thick, etc.)

Fish should flake easily with a fork when done.

Carefully remove from poacher, drain on paper towels, wrap in clear wrap or foil and

refrigerate until chilled through.

Remove cheesecloth, peel skin off fish and serve with

*Mustard Sauce Henri.

Serves 2.

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.

LOBSTER A LA NAGE


• 1 cup cooked lobster meat

• 1/2 cup chicken broth

• 1/4 cup diced celery

• 1/4 cup chopped parsley mixed with

• 1 tbs. fresh or dry dill



• 1 egg yolk

• 1/4 cup dry white wine

• pinch of cayenne

Bring chicken broth to a boil, add celery, parsley-dill mixture, salt and pepper.

Turn heat down and simmer 10 minutes. Add lobster pieces.

Heat 5 minutes. Mix egg yolk with wine and cayenne, and stir into hot mixture.

Serve immediately.

Serves one.

BAKED APPLE OSCAR


• 1 medium baking apple

• 1/2 cup water mixed with 1 packet artificial sweetener

• 1/8 tsp ground cinnamon

• Pinch of nutmeg


Core and peel apple, leaving fruit whole.

Place in a small baking dish. Pour flavored water around it.

Bake for 20 minutes, then check to see if fruit is cooked through.

It should be firm. Bake longer if necessary, then place under broiler 2 mins.

Let cool to room temperature.

Serves one.

FRUIT SUPREME

Saturday Lunch - Gourmet

• 1/4 fresh pineapple, cut lengthwise through leaf spikes (leave spikes on)

• 1/3 cup cubed or sliced mango (or papaya)

• 1 plum, peeled and cut up

• 1/2 cup sliced strawberries

• 1/2 cup blueberries (in season) or 1/2 pear diced

• 1/8 cup pineapple juice

• 1 tbs. lemon juice

• Chopped mint leaves

• 4 tbs. cottage cheese

Remove meat from pineapple shell, reserving shell.

Cut away core and put aside half the fruit for someone else.

Cube the rest and mix with mango (or papaya), plum, strawberries, and blueberries (or pear).


Spoon mixed fruit into pineapple shell, and pour pineapple and lemon juice over it.

Top with cottage cheese and sprinkle with mint leaves.

Serve chilled. Serves one.

CHICKEN BAKE SAMM

Saturday Dinner - Gourmet

• 2 1/2 - 3 pound chicken fryer, cut into eighths,

• all skin removed, fat scraped off

• 4 tbs. chicken bouillon

• 1/4 tsp. black pepper

• 2 sprigs chopped parsley

• 1/4 tsp. oregano

• 3/4 tsp. garlic salt

• 1 medium onion, sliced very thin

• 1 pound fresh mushrooms, sliced

• 3 tbs. water

• 2 tbs. thinly slivered almonds

Place chicken pieces in shallow baking pan, brush with bouillon and brown quickly on all sides 5

inches form broiler heat, turning often and keeping moist with bouillon.

Remove from broiler, and sprinkle all over with pepper, parsley, oregano, and garlic salt.

Heat oven to 350 degrees (turn off broiler).

Add onion, mushrooms, and water to chicken in pan, cover and bake until chicken is tender and

onions cooked through (about 3/4 to 1 hour).

Keep moist while baking, adding boiling water or bouillon if necessary.

Sprinkle slivered almonds over top just before serving.

Serves 4.

SALAD CHINESE STYLE

Sunday Lunch - Gourmet

• 8-10 snow pea pods (fresh or frozen)

• 6 asparagus tips (fresh, frozen or canned, drained)

• 1/4 cup bamboo shoots (canned, drained)

• 6 water chestnuts (canned) sliced

• 3/4 cup Chinese cabbage, shredded

• 4 mushrooms, sliced (or 2 oz canned, drained)

• 3 tsp. lemon juice

• 1 tsp. soy sauce (no sugar added)


• 1/2 tsp. dry mustard

• Minced parsley

In a saucepan with a little water, cook snow peas and asparagus tips

(if fresh or frozen) in advance, until just heated through. Chill.

Cut into bite sized pieces, and mix lightly with chilled bamboo shoots, water chestnuts, Chinese

cabbage, and mushrooms.

Combine lemon juice, soy sauce, dry mustard and minced parsley,

pour over salad and toss.

Serves one.

TURKISH ZUCCHINI

Sunday Dinner - Gourmet

• 1 cup slightly undercooked diced zucchini

• 1/4 minced onion

• 1/4 cup diced tomato


• salt and pepper

• 1/2 packet artificial sweetener

• 1 tablespoon shredded low-fat mozzarella cheese

Lightly mix all ingredients except cheese.

Pour into a small ovenproof dish.

Sprinkle cheese over the top.

Heat 10 minutes, 5 inches form broiler heat.

Serves one.

SCARSDALE MONEY SAVER RECIPES

CHEF'S SALAD

Monday Lunch - Money Saver

• Mixed greens of your choice (lettuce, escarole, Chinese cabbage, raw spinach, etc.)

• 1/2 cup strips of cold lean chicken or turkey or leftover meats, or a mixture of all three

• 1 1/2 inch cube or equivalent of semi-hard cheese

• (such as American, brick, cheddar, Jack, etc. or in combination)

• 1/2 cucumber, sliced (optional)


• 3 radishes, sliced (optional)

• 1 slice green pepper, diced (optional)

Toss all ingredients together with choice of vinaigrette, lemon or vinegar dressing.

Serves one.

LAMB STEW

Wednesday Dinner - Money Saver

• 1 1/2 pounds stewing lamb (be sure to look for the leanest possible cut)

• all visible fat trimmed off, cut into 1 1/2 inch pieces

• 2 carrots, cut in 1- inch slices

• 2 medium onions, sliced

• 2 green peppers, sliced

• 2 large tomatoes, chopped (or canned tomatoes, drained, about 10 oz)

• 1 tsp. seasoned salt (or to taste)

• Black pepper to taste

Note: this recipe should be prepared in advance, cooled and all fat that rises to top removed

before reheating.

Quickly broil lamb pieces on all sides under broiler. Place in saucepan with vegetables and

seasonings.

Cook, covered, over low heat one hour or until lamb is tender. If stew becomes dry, add a little

tomato juice or bouillon while cooking.

Serves 4.

BRAISED LAMB SHANKS

Wednesday Dinner -Money Saver

This cut of lamb is often fatty. Select shanks as lean as possible, and it is suggested that this

recipe be prepared in advance so that it can cool and fat can be removed before reheating.

• 2 lamb shanks with visible fat cut off

• Use *Ketchup marinade for Lamb and Poultry.

Wipe lamb shanks with damp paper towel, place in marinade in heavy skillet.

Refrigerate for 2 or 3 hours, turning lamb occasionally. Remove lamb from marinade and place

under broiler, turning until all sides are browned.

Return lamb to marinade in skillet, cover and cook 1 1/2 to 2 hours until lamb is very tender,

basting with juices occasionally. Remove any visible fat. Uncover, and continue cooking 15

minutes.

Let cool, and again remove fat. Reheat to serve.

Serves 2 to 3.


HAWAIIAN MARINADE FOR CHICKEN

• 1/2 cup white wine or 1/2 cup white wine vinegar

• 1 cup prune juice

• 1 tsp. grated orange rind


• 1 tsp. grated lemon rind

• 1 tsp. salt

• 1/8 tsp. pepper

Heat all ingredients to a boil. Remove from heat and let cool.

Pour over chicken parts and refrigerate for an hour or two.

Broil chicken at least 5 inches from heat, 15 to 20 minutes on each side, depending on size of

chicken.

Brush with marinade 3 or 4 times while broiling.

SPINACH CHEESE PIE OLGA

Friday lunch - Money Saver

• 2 10-oz packages frozen chopped spinach

• 3 eggs, beaten

• 6 oz low-fat pot cheese

• 2 slices protein bread, dipped in water and then squeezed out

• 1/8 cup grated Parmesan cheese

Preheat oven to 375 degrees. Thaw spinach and squeeze out water. Salt to taste.

Add other ingredients, breaking up wet bread with fork, and mix all together evenly.

Press lightly into bottom of 9-inch pie pan (use nonstick pan or coat well with no-stick vegetable

spray)

Bake approximately 40 - 45 minutes. Center should be slightly firm and edges a little brown.

(Freezes well -- wrap carefully. Thaw before reheating and serving.)

Serves 3 or 4

MARINATED TURKEY PARTS

Saturday Dinner / Sunday Lunch - Money Saver

• 2 turkey drumsticks, if frozen, thaw or

• 2 turkey wings or 2 turkey thighs

• use *Lemon marinade for lamb or poultry

Wipe turkey parts with damp paper towel, trim off fat and superfluous skin,

and place in baking pan just large enough to hold turkey in one layer.

Pour marinade over turkey parts, refrigerate about 2 hours or overnight.

Turn parts occasionally and brush with marinade to keep moist and flavored.


About 2 hours before dinner, heat oven to 350 degrees, remove turkey from pan,

pour off marinade into a bowl, and place rack in pan.

Lay turkey on rack and roast for 2 hours, turning every 1/2 hour and brushing with marinade.

More, or less, roasting time may be needed, depending on size of parts.

Wings will take less time than drumsticks or thighs.

Serves 2.

BROILED OR GRILLED ROUND STEAK

Sunday Dinner - Money Saver

• 2 pounds top round steak, all visible fat removed

• Marinade:

• 2 small onions, chopped

• 1/4 cup lemon juice

• 1/2 cup wine vinegar

• 1/4 cup unsweetened soy sauce

• 1 tbs. Worcestershire sauce

• 1 garlic clove, minced, or 1/2 teaspoon garlic powder

• 1 tsp. salt

Shake together ingredients in covered jar and allow to stand 2-3 hours to combine flavors.

Place meat in shallow dish and pour marinade over it to tenderize it.

Refrigerate for 2 or 3 hours, turning meat occasionally.

Broil or grill meat to desired doneness 5 inches from heat, turning 3 or 4 times and brushing

each time with marinade.

Serve cut into thin, diagonal slices.

Serves 4.

BONELESS HAM


• 1 3-lb tin fully cooked boneless ham

• 2 oz orange juice

• 2 tbs dry mustard

Trim all possible fat from ham. Place in small baking pan coated with nonstick vegetable spray.

Combine OJ with dry mustard and spread over exposed surfaces of ham. Bake in 350 degree

oven until heated through (about 1/2 to 3/4 hour, depending on thickness).

Serve thinly sliced. Put aside any fat exposed while eating.

Serves 8.

LIVER AND ONIONS



• 1 pound of calves or beef liver, 1/4 in thick, cut into thin strips

• 2 medium onions, sliced

• 3 tbs beef bouillon

• Seasoned salt

• Pepper

• Grated Parmesan or Romano cheese

Remove veins and outer skin of liver and wipe with damp paper towels before cutting into

strips. Coat a skillet with nonstick vegetable spray. Saute onions in bouillon until transparent.

Add liver strips, salt and pepper, and cook, stirring, until liver is browned (about 3 min). Sprinkle

with grated cheese before serving. Serves 2 to 3.

PIMENTO STEAK

Sunday Dinner -Money Saver

• 2 1/2 lb blade chuck steak (look for lean cut, then remove all visible fat)

• Meat tenderizer (not over 1 year old)

• 1 large onion, sliced

• 2 green peppers cut into thin circles

• 1 small can pimentos, chopped


• Juice of 1 lemon

• Salt

• Pepper

Sprinkle steak with tenderizer and pierce all over with fork.

Allow to stand about 1/2 hour (or see tenderizer instructions).

Cut meat into 1/2 inch strips, removing any more fat as you do so.

Srinkle a little salt over onion and peppers and cook together in a skillet coated with nonstick

vegetable spray, until tender and brown.

Add steak slices and pimento, turning as mizture cooks 3 minutes.

Add garlic and lemon juice, continue cooking and stirring for about 3 min. more.Serves 6.

OVEN BRAISED BEEF (POT ROAST)

Sunday Dinner -Money Saver

• 3 lb boneless beef chuck top roast, all visible fat removed

• 1 medium onion, sliced thin, 2 carrots, sliced thin

• 1 rib celery, sliced thin

• 1 cup dry red wine (or tomato juice)


• 1 tbs. tomato paste


• 1 tsp. thyme

• 3 sprigs parsley

• 1 bay leaf

• 2 whole cloves

• 1 tsp cornstarch

Marinate meat in your choice of Money Saver Diet marinades for several hours, turning

occasionally. Place marinated beef in center of large piece of heavy duty foil lining a roasting

pan. Place under broiler, turning all sides of meat until browned. Turn off broiler heat. Place

sliced onion, carrots, and celery around meat. Mix together wine (or tomato juice), tomato

paste, parsley, garlic, thyme, bay leaf and cloves; strain liquid into a saucepan and skim off fat.

Mix cornstarch with 1 tbs water and stir into strained juice.

Cook gently, stirring until slightly thickened. Allow to cool completely, and again skim off fat.

To serve, slice meat thin and surround with vegetables, pour thickened juices over and reheat.

Serves 7 to 8.

MARINADES FOR BEEF

BEEF TARRAGON MARINADE

• 3/4 cup tarragon vinegar

• 1 medium onion, chopped

• 1 carrot, chopped

• 4 springs parsley

• 1 bay leaf

• 1 1/2 tsp. garlic salt


• 3 drops Tabasco sauce

BEEF WINE MARINADE

• 3/4 cup dry red (or white) wine

• 1 onion, minced



• 1/2 tsp. thyme

• 1 1/2 tsp. garlic salt (or plain salt, if you prefer)

• 1 bay leaf

• Dash red pepper


MARINADES FOR LAMB OR POULTRY

LEMON MARINADE

• 3/4 cup wine vinegar

• 3 tablespoons lemon juice

• 1 medium onion, minced



• 1 bay leaf

• 1/8 tsp. thyme


• 2 tsp. salt

• 1/2 tsp. pepper

KETCHUP MARINADE

• 1/2 cup vinegar

• 2 onions, sliced

• 1 cup water

• 2 tbs. Worcestershire sauce

• 1 cup ketchup

• 1 packet sugar substitute

• 1 tsp. dry mustard

• 1 1/2 tsp. salt

• 1/2 tsp. pepper

MINT MARINADE

• 1 cup wine vinegar

• 1 onion cut in eighths

• 8 whole cloves

• 2 cloves garlic, crushed

• 2 tsp. salt


• 4 sprigs parsley

• 2 sprigs mint (or 1 tbs. chopped dried mint)

• 1/8 tsp. thyme

• 1 tsp. lemon rind (optional)

(Can be strained and used for sauce for lamb after cooking)


MISCELLANEOUS MARINADES

RED MEAT MARINADE (FOR SINGLE SERVING)

• 1/2 cup instant beef broth

• 1 tbs. cider vinegar

• 1 garlic clove



(If desired you may add 1 tbs. soy sauce)

WHITE WINE POULTRY MARINADE

• 1/2 cup instant chicken broth (fat drained off)


• 1/8 tsp. celery seeds

• 1 tsp. herbs such as oregano, tarragon, parsley


FENNEL FISH MARINADE

• 1/4 cup instant chicken broth (fat drained off)


• 1 tsp. fennel seeds

• 1/8 tsp. ground coriander

• Salt & Pepper to taste

MARINADE DIRECTIONS:

Mix all ingredients. Pour over meat, poultry, or fish.

Let meat or poultry stand 2 to 3 hours, turning occasionally.

Let fish stand 1 to 2 hours, turning occasionally.

SCARSDALE VEGETARIAN DIET RECIPES

WATERCRESS SOUP

Monday lunch - Vegetarian


• 1 bunch watercress, washed and trimmed

• 1 cup plain low-fat yogurt

• 1 envelope instant onion broth or bouillon mix


• 1 cup water

• 2 thin slices lemon

Puree all ingredients except water and lemon in a food processor or blender. Pour into

saucepan, add water and seasonings to taste, and bring just to a boiling point, stirring. Spoon

into two soup bowls and float a slice of lemon on each serving. Eat while piping hot. Serves 2.

(This recipe may be prepared with broccoli, cabbage, escarole, spinach, Swiss chard, etc.,

instead of watercress.)

RATATOUILLE

Monday Dinner - Vegetarian

• 2 medium onions, sliced thin

• 2 medium green peppers, sliced thin

• 1 large clove garlic, crushed

• 1 medium eggplant, peeled and cut into 3/4 inch cubes

• 2 medium zucchini, cut crosswise into 1/4 inch slices

• 5 medium tomatoes, peeled and chopped

• 2 tsp. salt

• Pepper to taste

• 1/2 cup sliced pimento stuffed olives

Coat heavy saucepan with no-stick vegetable spray.

Saut onions, green peppers, and garlic until onions are slightly cooked.

Add all other ingredients except parsley & olives, cover and simmer 25 to 30 minutes until

vegetables are crisp but tender. Stir in parsley and cook 5 to 10 minutes longer, until mixture

reaches thickness you like, stirring occasionally. Add olives. Serve hot or chilled. Serves 4 to 6.

APPLE-NUT ACORN SQUASH

Tuesday Dinner - Vegetarian

• 1 acorn squash

• 1/2 tsp. salt

• 1 medium apple, chopped

• 1/2 tsp. lemon juice

• 5 whole pecans or walnuts, chopped

• 1 pecan or walnut, halved

• 1 tsp. artificial brown sugar sweetener


Preheat oven to 400 degrees. Cut acorn squash into halves lengthwise and scrape out seeds

and fiber.

Place halves in baking pan with cut sides down and pour 1/2 inch of water into pan around

them. Bake 20 minutes, or until just tender. Pour off water. Sprinkle salt into squash halves, fill

them with a mixture of the chopped apple, chopped nuts, and lemon juice. Sprinkle sweetener

over the tops of the filled halves. Return to oven and bake 10 minutes, or until filling is piping

hot. Serve with 1/2 nut centered on each half.

Serves 1 or 2.

STUFFED TOMATO

Wednesday & Sunday lunch - Vegetarian

• 2 large tomatoes

• 1/2 cup rice

• 1/2 cup shredded American cheese


Cut 1/2 inch off the tops off each tomato. Scoop out some of the tomato pulp, leaving about a

3/4 inch thick shell.

Mix other ingredients together and pack lightly into tomato shells, saving a little cheese to

sprinkle on top of each stuffed tomato. Place in small baking dish and bake for 15 -20 minutes

in preheated 350 degree oven, or until piping hot. Do not overcook. Serves 2.

Other stuffings may be used, as follows:

No. 1 - 1/4 cup cooked rice, 1/2 medium pepper, chopped; 4 large mushrooms, sliced and

sauteed; 1/4 cup shredded cheddar cheese (or other cheese).

No. 2 - 1/2 cup cooked (or canned) corn; chopped tomato pulp, 1/2 medium pepper, chopped;

1/2 chopped pimento

No. 3- Cottage cheese and chopped nuts, topped with minced parsley

No. 4 - You may create your own from allowed foods

ASPARAGUS AU GRATIN

(This recipe may be prepared with broccoli or cauliflower instead of asparagus)

Wednesday Dinner - Vegetarian

• 6 to 8 spears of asparagus (or 1 to 2 cups cauliflower or broccoli pieces)

• 1/4 cup shredded cheese (any kind that melts, preferably made of part skim milk)

• *Protein croutons


Prepare vegetable as usual (may be fresh or frozen).

Melt cheese and pour over vegetables. Sprinkle croutons over cheese.

Serves One.

HAWAIIAN FRUIT-NUT SQUASH

Wednesday Dinner - Vegetarian

• 1 package mashed squash, frozen (without butter), thawed

• 1/2 tsp. salt, or more, if needed

• 2 tbs. low-fat sour cream

• 1/2 cup pineapple chunks, packed in water or own juice, drained

• 1/2 cup orange segments or Mandarin oranges, canned without sugar, drained

• 6 walnut or pecan halves, chopped or whole

• Chopped mint

Preheat oven to 350 degrees. Beat together mashed squash, sour cream and salt. Add

pineapple chunks and orange segments. Put mixture into a small casserole and heat in oven for

15 minutes, or longer, until very hot.

Place chopped nuts or nut halves on top of casserole. Sprinkle a little chopped mint on top.

Serves 2.

SCARSDALE EGGPLANT PARMESAN

Thursday Dinner - Vegetarian

• 1 medium eggplant, cut into 1/4 inch slices

• 10 to 12 ounces tomato sauce

• 2 tsp. chopped parsley

• 2 tsp. chopped chives (or 1 tsp. grated onion)

• 4 tbs. grated Parmesan cheese

• 1 tsp. garlic salt

• Shake of Pepper

• 1 tsp. crushed oregano

• 3 oz part-skim Mozzarella cheese, cut into 8 to 10 thin slices

Place slices of eggplant into boiling, slightly salted water in large saucepan;

turn down heat and simmer for 3 minutes. Drain off water and pat slices with paper towels to

dry.

Brown on both sides in large skillet coated liberally with no-stick vegetable spray (if you use two

skillets at a time, process may not have to be repeated to brown all eggplant).

Mix together tomato sauce, parsley, chopped chives (or onion), Parmesan cheese, garlic salt,

pepper and oregano.


Cover the bottom of a shallow, medium-sized (4x8 or 5x9) baking pan with a little sauce, cover

with slices of eggplant, add 1/3 of mozzarella cheese, cover with sauce, eggplant, mozzarella,

etc., alternating layers.

Top with remaining sauce and a sprinkle of Parmesan cheese. Bake in preheated oven (375

degrees) for 35 minutes, or until very hot.

Serves 2 to 4.

STEWED VEGETABLES

Friday Dinner - Vegetarian

• 1 cup chopped onions

• 1 pound tomatoes

• 1 teaspoon seasoned salt

• Dash of sugar substitute

• Pinch of pepper

• 1/2 cup uncooked potato cubes OR 1 oz. soybeans, half cooked

• 1/2 cup fresh green beans

• 1/2 cup sliced carrots

• Grated Parmesan cheese (optional)

Coat medium saucepan with no-stick vegetable spray and saut onions until transparent, stirring

to prevent sticking.

Loosen tomato skins by spearing with fork and dipping them into boiling water cool slightly and

slip skins off.

Cut tomatoes into eighths and add to onions with salt, sweetener and pepper. Simmer covered

for 20 minutes. Add potato (or half-cooked soybeans), green beans and carrots; cover and cook

20 minutes longer until tender.

Serve sprinkled with Parmesan cheese, if you like.

Serves 2 to 3.

VEGETABLE CHEESE CASSEROLE

Saturday Dinner - Vegetarian

• 2 cups diced, cooked, mixed vegetables, your choice of green beans (string beans, snap

beans), corn kernels, carrots, peas, cauliflower, Brussels Sprouts, bean sprouts, broccoli,

celery, leeks, summer squash, etc.

• 4 Chinese water chestnuts, sliced

• 1/2 cup low-fat pot or cottage cheese

• 1 ounce part skim cheese, such as Jarlsberg, grated

• *Protein croutons, crumbled

• Minced parsley

Arrange cooked, drained vegetables in a small casserole coated with a no-stick vegetable spray.


Spread pot or cottage cheese over vegetables, then sprinkle with grated cheese mixed with

crumbled protein croutons.

Heat uncovered in 400 degree oven 20 - 25 minutes, or until brown and bubbly. Sprinkle with

parsley and serve with 1/2 cup of no-sugar applesauce mixed with 1 tablespoon raisins.

Serves one.

CHOW MEIN

Sunday Dinner - Vegetarian

A few, or all, of the vegetables may be used.

Adjust quantities accordingly.

• 1/4 cup slivered almonds

• 1 onion, sliced thin

• 1 cup celery, sliced diagonally

choice of:

• 1/2 cup bamboo shoots (canned, drained)

• 1 small white turnip, sliced thin, cut into strips

• 1/2 green pepper, diced

• 1/8 teaspoon powdered ginger (or 1/4 tsp. minced ginger root)

choice of:

• 1 can water chestnuts, drained, sliced

• 1 cup bean sprouts

• 1 cup snow pea pods, fresh if available, or frozen, drained

• 1/2 pound mushrooms, sliced

• 1 tablespoon cornstarch

• 1 cup water

• 2 tablespoons no-sugar soy sauce

• Strips of pimento

• 1 cup cooked rice

Coat a large skillet or a wok with no-stick vegetable spray and saut almonds,

sprinkled with a little salt, until toasty. Remove almonds. Add sliced onion, cook 2 minutes,

stirring.

Add celery, bamboo shoots, turnip, pepper and ginger and cook 2 minutes, stirring. Add water

chestnuts, bean sprouts, peapods and mushrooms; again, cook 2 minutes, stirring. Mix

cornstarch with water and add to vegetables with the soy sauce. Turndown heat and simmer all

together 8 to 10 minutes. Add almonds and season to taste. Serve over hot rice and top with

pimento strips.

Serves 3 to 4.


SCARSDALE INTERNATIONAL DIET RECIPES

AMERICAN VEGETABLE SALAD

Monday Lunch - International "American"

• 1 tbs. plain gelatin

• 1/4 cup clear chicken broth

• 1 tbs chili sauce

• 1/2 cup cooked string beans, well drained

• 1/2 cup shredded raw carrots


• 1 oz diced American cheese

• salt and pepper

• 1/4 head of lettuce

• 1 tbs vinegar dressing

Dissolve gelatin in 1 tbs chicken broth. Heat remaining broth

add gelatin and let cool 5 minutes. Mix with chili sauce. Add vegetables,

cheese, salt and pepper. Pour into mold and chill until serving time.

Unmold over lettuce and sprinkle with dressing.

Serve at once.

Serves one.

MARINATED BARBECUE STEAK

Monday Dinner - International "American"

4 ounces T-bone steak weight without bone, all visible fat removed

Marinade for steak:

Mix 1/2 cup beef broth with 1 tablespoon lemon juice, 1 tablespoon Teriyaki sauce, salt, pepper

and 1 crushed garlic clove or a dash of onion powder

Place steak in marinade. Let stand 2 or 3 hours, turning occasionally.

Place on barbecue or under broiler. Cook to taste. Steak need not be drained before cooking.

Serves one.

MUSHROOMS AND CABBAGE IN WINE

Monday Dinner - International "American"

• 1/2 cup fresh sliced mushrooms


• 1/2 cup sliced white cabbage, cooked in water, well drained

• 1 tbs dry white wine

• Pinch of fresh or dry oregano

• Pinch of thyme

• Salt and pepper

Coat a skillet with no-stick vegetable spray.

Cook mushrooms quickly, turning often.

Add wine, herbs, seasonings.

Mix, and add cabbage. Cover, heat about 10 min. or until heated through.

Serve at once. Serves one.

WATERMELON AND STRAWBERRIES IN ROSE WINE

Monday Dinner -International "American"

• 1 cup diced watermelon

• 1/2 cup sliced strawberries

• 1 tsp. artificial sweetener

• 2 oz American Rose wine

• 1 tsp. vanilla extract

Mix melon with strawberries and sweetener.

Add vanilla and wine. Mix well, but gently.

Chill before serving. Serves one.

JAPANESE VEGETABLE SOUP

Tuesday Lunch - International "Japanese"

• 1 cup instant chicken broth

• 1/4 cup fresh mushrooms, sliced thin

• 1/4 cup bamboo shoots, diced

• 1 tbs. diced celery

• 1 tsp. minced parsley leaves

• salt and pepper

• dash of garlic powder

Bring all ingredients just to a boil. Serve piping hot.

Serves one.

TUNA SHIMI

Tuesday lunch - International "Japanese"


• 3 1/2 oz (1/2 can) tuna fish (packed in water, well drained)

• 1 tbs no-sugar soy sauce

• 2 tsp. white horseradish sauce dash of ground ginger or 1/8 teaspoon fresh ginger

• salt and pepper

• 1 1/2 cups spinach leaves

• 1 scallion sliced thin

• 1 tbs lemon juice

• 2 red radishes attractively carved

Mix soy sauce, horseradish, ginger, salt and pepper.

Pour over tuna and mix lightly. Place on spinach leaves.

Sprinkle with scallions and lemon juice. Add radishes. Chill until serving time.

Serves one.

MANDARINS OKI

Tuesday lunch - International "Japan"

• 1/2 cup Mandarin oranges (packed in water, drained)


• 1/8 teaspoon grated ginger

• dash of cinnamon

• 1 tsp. grated coconut

Arrange Mandarin segments in serving dish.

Mix with flavorings and sprinkle with coconut.

(This dessert may be broiled and served hot, if preferred)

Serves one.

TORI SHRIMP AND CHICKEN

Tuesday Dinner - International "Japan"

• 1/2 cup raw shrimp (ready to cook)

• 1/2 chicken breast, no skin, no fat

• 1 cup water

• 2 tbs no-sugar soy sauce

• 1 teaspoon artificial sweetener

• 1/8 teaspoon five spices powder

• 1/2 cup sliced mushrooms

• 1/4 cup sliced snow peas

• 4 asparagus spears (frozen or canned or fresh)

• 5 whole blanched almonds

• Cut shrimps in halves, set aside.


• Dice chicken and set aside.

Mix a little water with soy sauce, sweetener and spices.

Cover mushrooms with 1/4 cup hot water and set aside.

Bring rest of water to a boil over very high heat. Add chicken.

Cook 6 minutes, turning often.

At the same time, coat a heavy pan with no-stick vegetable spray and add shrimps.

Working rapidly, saut shrimps until pink.

Remove and keep warm. Add asparagus, heat through, and remove pan from heat leaving

asparagus in the pan.

Add mushrooms to the cooked chicken and its liquid and bring to a boil.

Cook 3 minutes. With a slotted spoon, remove chicken and snow peas. Mix lightly.

Sprinkle with some cooking juice (not too much, or the shrimps and snow peas will turn dark),

garnish with asparagus and almonds.

Serve at once. Serves 1.

BEAN SPROUT AND GREEN PEPPER SALAD

Tuesday Dinner - International "Japanese"

• 1 cup well-washed and dried bean sprouts

• 1/2 cup shredded green peppers 1 tablespoon vinegar

• Dash of grated fresh ginger


Mix bean sprouts and green peppers, add dressing, salt and pepper, ginger.

Mix well. Chill until ready to serve.

Serves one.

FRUITS IN A MOLD

Tuesday Dinner - International "Japanese"

• 1/2 cup diced papaya

• 2 fresh kumquats

• (if fresh kumquats are not available, use one preserved kumquat with syrup washed off)

• 3 lichee nuts, pitted, diced

• 1 tbs plain gelatin


• 1 tsp. almond extract

• 1/4 cup clear pineapple juice

Soften gelatin over hot water in a tablespoon of the pineapple juice.

Add vanilla and almond extract and remaining pineapple juice.

Set aside.

Slice kumquats and mix with papaya and lichee nuts.


Add gelatin mixture. Mix well.

Pour into a small mold and chill until serving time.

Unmold on serving dish, and if desired, garnish with mint leaves.

Serves one.

MARINATED VEGETABLES

Wednesday lunch - International "French"

• 1/2 cup sliced zucchini

• 1/2 cup sliced string beans, cooked, well drained

• 1/2 cup green pepper, cut into strips

• 2 small cooked white onions

• 1/2 lemon cut into thin slices

• Marinade:

• 1 cup chicken broth 2 tbs dry white wine (optional)


• 1 garlic clove, crushed


• 1/2 tsp. dry thyme

• 1 tsp. Worcestershire sauce

• Salt and pepper

Stir all the ingredients together for marinade. Bring to a boil.

Reduce temperature and simmer 30 minutes.

Have vegetables ready and attractively arranged on a platter.

Pour half of marinade on vegetables.

Cover with aluminum foil or plastic wrap. Refrigerate until serving time.

Taste; add more marinade if necessary.

Garnish with lemon slices and serve.

The marinade will keep for a few days in the refrigerator.

Serves one.

ARTICHOKE PROVENAL

Wednesday Dinner -International "French"

• 4 Artichoke hearts (packed in water, well drained)

• 1/4 cup green salad, any kind, shredded

• 1 tbs chopped parsley

• 1 tsp. dry oregano

• Garlic powder to taste

• Salt and pepper


• 1/2 cup cooked peas (cooked in water, well drained)

Coat a small heavy bottomed casserole with nonstick vegetable spray.

Add artichoke hearts, salad and seasonings.

Cover and simmer 10 minutes. Add peas and heat.

Serve piping hot, but do not overcook.

Serves one.

CHICKEN A L'ESTRAGON

Wednesday Dinner - International "French"

• 1/2 medium chicken breast, skin removed, no bones


• 2 tablespoons chopped fresh or dry tarragon

• 1 tablespoon dry white wine mixed with 1 egg yolk

• Salt, pepper, a pinch of paprika


Coat an ovenproof dish with nonstick vegetable spray. Add 1/4 cup chicken broth.

Place chicken in the broth and sprinkle with tarragon. Season to taste.

Wrap top and sides of dish with aluminum foil and place in oven; bake 30 minutes.

Remove chicken, keep warm. Pour cooking juices into a small pan and add remaining

chicken broth. Bring to a boil. Quickly add wine-egg yolk mixture, mixing with a whisk until

slightly thickened. Pour over chicken.

Garnish with more chopped tarragon if desired.

Serves one.

CELERI AU JUS


(May also be prepared with fennel)

• 1 cup celery slices about 2 inches long

• (or 1 cup fennel slices)


• Salt and pepper

• 1 tablespoon prepared Dijon Mustard

Parboil celery slices in salted water for 10 minutes.

Drain, keep warm. Heat beef broth with seasonings.

Using a whisk, add a little hot broth to the mustard, mix well, and add remaining broth.

Pour over celery. Serve warm. Serves one.

POIRE GLACEE



• 1 small pear, peeled and cored

• 1/4 cup water

• 2 ounces red wine




• 1 tbs plain gelatin

Bring water and wine to a boil in a small saucepan.

Add lemon juice, sweetener, and vanilla.

Place pear in mixture. Cover and cook gently, turning occasionally,

until pear is cooked through but still firm, about 25 minutes.

Take pear out of juice with a slotted spoon and place in dessert dish.

Dilute gelatin with a little water and add to hot wine mixture.

Mix well, pour over pear. Cool until serving time.

Serves one.

PICKLED EGGPLANT AND CHEESE STICKS

Thursday Lunch - International "Italian"

• 1 cup diced eggplant, with skin

• 2 garlic cloves, mashed (or less, if preferred)

• 1 small tomato, peeled and seeded, diced

• 1 small hot red pepper, seeded, diced

• 1 tsp. fresh or dry oregano

• 2 tbs beef broth

• 1 tbs. red wine vinegar

• Salt and pepper

• 1 oz Provolone cheese

• 4 paper thin slices of lemon

This recipe should be prepared the day before serving.

Coat a small skillet liberally with nonstick vegetable spray.

Add eggplant. Saute at high heat, turning often, until lightly browned.

Cover, cook 5 minutes at medium heat. Remove pan and pour into a bowl.

Mix all other ingredients except lemon. Pour over eggplant.

Cover and let stand overnight in the refrigerator.

At serving time, mix lightly and place on a plate.

Cover with lemon slices.

Slice cheese into sticks, arrange around eggplant, and serve.


Serves one.

PEACH WITH RASPBERRY SAUCE

Thursday lunch - International "Italian"

• 2 peach halves, canned, packed in water

• (or fresh, if available)

• 1/2 cup raspberries, canned, packed in water

• (or fresh, if available)

• 1 teaspoon vanilla extract

• 1/2 cup water

• Artificial sweetener to taste

Heat water, add raspberries. Cook 5 minutes.

Add sweetener and vanilla extract.

Mix in blender at high speed. Cool; pour over peaches.

Chill until serving time.

Serves one.

BAKED STUFFED MUSHROOMS

Thursday Dinner - International "Italian"

• 4 large mushrooms ready to cook, stems removed and chopped

• 2 large chicken livers, chopped fine

• 1 tbs chopped onion


• 1 tsp. fennel seed

• 1/8 tsp. garlic powder

• 1 tbs low fat cream cheese or low fat Neufchatel cheese



Coat a heavy pan with nonstick vegetable spray.

Add chicken livers, onions and seasonings.

Cook over low heat for 5 minutes, mixing gently.

Add chopped mushroom stems. Cook 5 minutes more.

Remove from heat and mix with low-fat cream cheese or Neufchatel cheese.

Stuff each mushroom cap with mixture.

Put caps in a baking dish, sprinkle with lemon juice.

Cover with aluminum foil and bake at 350 degrees for 30 minutes.

Remove covering and heat 5 minutes longer; transfer to serving dish

and pour broth around mushrooms.


Serves one.

VEAL NAPOLITANE


• 1/4 pound veal scaloppini

• Salt, pepper garlic powder to taste

• 1 garlic clove, mashed (or less, to your taste)

• 1 tbs very lean chopped ham


• 1/4 cup dry wine (red or white)

• 1 tsp. capers

• 1 small artichoke heart (canned in water or frozen)

• 1/4 cup tomato juice

Place meat between sheets of wax paper and pound well.

Sprinkle with seasonings.

Coat a heavy nonstick skillet with vegetable spray, add veal.

Fry quickly for two minutes. Remove from pan.

Add to pan garlic, ham and parsley. Bring to a boil.

Add tomato juice, adjust for seasonings. Bring to a second boil.

Reduce heat and simmer 5 minutes more. Add capers.

Pour over meat, mixing well.

Place artichoke hearts on top of the veal just before serving.

Serves one.

ZUCCHINI STEW


• 1/2 small zucchini, sliced thin


• 1 tbs tomato juice

• 1 tsp. dry thyme, mixed with

• 1 tsp. dry oregano

• 1 tsp. chopped onion

• Salt and pepper

Pour beef broth and tomato juice into the bottom of a small casserole.

Add zucchini slices, herbs, onion and seasonings. Cook at low heat for 30 minutes.

Serve hot. Serves one.


EGGS GITANO

Friday Lunch - International "Spanish"

• 2 hard cooked eggs



• 1/2 tomato, peeled, seeded, chopped

• 1/4 cup green pepper




• 1/8 tsp. artificial sweetener

• 1/4 cup green beans

• 3 asparagus spears (cooked or canned)

Have all ingredients ready since this recipe will be cooked in a few minutes.

Coat a skillet with nonstick vegetable spray.

Add onion, garlic, tomato and green pepper.

Cook at medium heat, stirring, until onions are transparent.

Add seasonings, parsley, beef broth, sweetener. Mix.

Carefully add green beans and egg quarters. Cook a few minutes more or until eggs are heated

through.

Turn out on a serving dish. Garnish with asparagus spears.

Serves one.

GAZPACHO SOUP

Friday Dinner - International "Spanish"

• 1/4 cup diced peeled cucumber

• 1/4 cup finely chopped green peppers

• 1/4 cup diced, seeded tomato



• 1/2 cup tomato juice

• 1 tsp. Worcestershire sauce


• Salt, pepper, a pinch of cayenne pepper

Mix all the vegetables in the tomato juice.

Add lemon juice and all the seasonings. Chill very well until time to serve.

Serves one.


ZARZUELA

Friday Dinner -International "Spanish"

• 4 clams (whole Littlenecks)

• 6 medium shrimps, cleaned and ready to cook

• 3 ounces crab meat chunks

• 1/2 tomato, seeded, diced

• 1 tbs. chopped onion


• 1/8 tsp. saffron

• 1 pinch cayenne pepper

• Salt, pepper

• 1/4 cup dry white wine mixed with

• 1/4 cup water

• 1/4 cup minced parsley

Coat a heavy medium casserole with nonstick vegetable spray.

Add onions and tomato. Cook quickly, turning with a wooden spoon.

Add saffron and garlic; mix. Add clams, cover casserole and cook 5 minutes.

Add wine, shrimps, crab meat, seasonings. Cover.

Cook at high heat until shrimps are pink and clams open.

Sprinkle with parsley, stirring food quickly.

Serve at once. Serves one.

TOMATO SOUP WITH SCALLIONS

Saturday Lunch - International "Greek"


• 1/2 cup plain tomato juice


• Pinch of ground cloves

• 2 tbs. diced celery

• 1/2 tsp. dry dill

• Salt, pepper, a pinch of cumin

• 1/8 cup chopped green scallions (or chives)

Bring beef broth and tomato juice to a boil.

Add onions, celery and seasonings. Cook at low heat 10 minutes.

Add dill, simmer 5 minutes. Add scallions (or chives) and serve at once.

Serves one.

FETA SPINACH SALAD


Saturday Lunch - International "Greek"

• 2 cups spinach (raw)

• 1/4 cup cooked white rice

• 1 hard cooked egg, cut in quarters

• 1 small sweet pimento, cut into 1/4 inch pieces

• 1 small cucumber, diced

• 1 1/2 oz crumbled Feta cheese

• 2 tbs. vinegar dressing

• 2 Greek olives

Mix spinach with rice, egg, pimento, cucumber, feta cheese. Add dressing. Mix lightly.

Garnish with Greek olives. Serve at once. Serves one.

LAMB WITH DOLMAS

Saturday Dinner - International "Greek"

• 4 oz very lean roast lamb, no juice

• 3 small dolmas:

• 3 medium size vine leaves (in brine, well drained)

• 1/4 cup cooked rice


• 1/8 tsp. cumin


Place a teaspoonful of rice, mixed with onion and seasonings, in the middle of a vine leaf.

Fold, starting at base, fold over. Fold in sides, rolling tightly until rice mixture is well enclosed.

Repeat with other leaves.

Pour broth into the bottom of a small heavy casserole.

Arrange stuffed vine leaves side by side and cover tightly. Cook 30 minutes at low heat.

Following the same proportions, you may cook about 20 at the same time.

Dolmas will keep in their cooking juice in the refrigerator for about 2 weeks.

Serves one.

BOILED VEGETABLES WITH LEMON-MINT SAUCE


• 1/2 cup string beans

• 1/2 zucchini, sliced (or 1/2 cup sliced)

• 1/2 cup dandelion greens, or 1/2 cup spinach

• Salt, pepper

• A pinch of dill


Cook string beans 8 minutes in boiling salted water

Add remaining vegetables and cook gently until greens are just tender. Drain well.

Serve hot with sauce made of lemon juice, vinegar and chopped mint, which may also be

spooned over lamb and Dolmas.

Serves one.

MERINGUE PEAR


• 1 medium pear, peeled and cored but left whole


• 1 tsp. almond extract

• 1 egg white

Preheat oven to 375 degrees. Cook pear in warm water until tender but firm. Drain. Coat the

bottom of a small baking dish with nonstick vegetable spray.

Place pear in the center. Beat egg white until frothy, add sweetener and almond extract.

Continue beating until stiff but not dry.

Using metal spoon, cover the fruit with the meringue.

Brown in oven for about 10 minutes.

Remove from oven. Serve at room temperature or chilled.

Serves one.

CLEAR LEMON SOUP

Sunday Lunch - International "Hawaiian"

• 1 packet chicken broth

• 1 cup water


• 3 tbs. finely chopped spinach

• 1 tsp. lemon peel

• Salt, pepper

Add dry broth to water and bring to a boil.

Add lemon juice, seasonings. Cook 5 minutes. Add spinach and lemon peel.

Heat 5 minutes longer. Serve piping hot.

Serves one.

MIXED SALAD OF PICKLED VEGETABLES

Sunday Lunch - International "Hawaiian"


• 2 carrots cut into strips

• 1/3 cup bamboo shoots cut into strips

• 1/2 cup cucumber cut into strips

• 3/4 cup shredded white cabbage

• 1/2 medium tart apple

• 1 tsp ground ginger


• 1 tsp. coarse salt, pepper

• 1/4 cup white wine vinegar

• 1 scallion, minced

• 1 garlic clove, minced

• 2 tbs. water

Mix spices with vinegar and water. Add scallion and garlic.

Pour over mixed vegetables. Mix well.

Let stand in the refrigerator until serving time.

Should be prepared the day before if possible.

Serves one.

LOMI SALMON

Sunday Dinner - International "Hawaiian"

• 4 oz fresh salmon (boned and skinned)


• 1 tbs. minced scallions, green part included (or chives if preferred)

• 1/2 teaspoon fresh or ground ginger

• Salt and pepper

• 1/4 teaspoon Tabasco sauce

• 1/4 cup lime juice

• 1/2 cup chopped, peeled, seeded tomato

• 4 thin slices lemon

Coat the bottom of a heavy baking dish with nonstick vegetable spray.

Place salmon in the dish and cover with lime juice.

Cover dish with aluminum foil and bake in 350 degree oven for 25 minutes. If the liquid

evaporates, add some hot water. Remove aluminum foil.

Add tomatoes and cook 5 minutes longer. Serve with lemon slices.

Serves one.

BEAN SPROUTS SALAD



• 1/2 cup well washed and drained fresh bean sprouts

• 1 tablespoon vinegar

• 1/8 tsp. minced ginger

• Salt

• Dash of Worcestershire sauce

Mix all ingredients. Serve very cold.

Serves one.

PINEAPPLE SURPRISE ALOHA


• 1/2 small pineapple

• 1/4 cup diced papaya

• 1 tbs. kumquat peel (candied)

• 1 tablespoon rum (optional)


Carve out inside of pineapple half to form a cavity.

Chop the pineapple meat. Mix with papaya, kumquat peel, rum and sweetener. Pile mixture

into pineapple cavity. Cover with plastic wrap. Refrigerate until 20 minutes before serving time.

Serves one.

Printing Suggestion!

This is a rather large document. If you do decide to print it please consider printing

on both sides of the paper if your printer has that option. We will be grateful with

the trees.

Documents

The Scarsdale Diet Companion