The South Beach Diet(TM) > South Beach Kitchen: South Beach A-Z

South Beach A-Z

The following is a guide to some of The South Beach Diet's more perplexing
approved ingredients.

Food item

Definition

Phase

Aduki beans; Azuki

beans; Adzuki
beans

[a-ZOO-kee] A
small, red bean with a
sweet flavor
commonly used in
Japanese cuisine.
Aduki beans are easy
to digest and won't
create as much gas
as other beans.

1, 2, 3

Arugula

[ah-ROO-guh-lah]
Also called rocket,
roquette, rugula, and
rucola, arugula is a
bitter salad green
with a mustard flavor.
It's popular in Italian
cooking and makes a
great addition to
salads, soups, and
sauted vegetable
dishes. You can find
arugula in specialty
markets and some
supermarkets. It's
often sold in small
bunches and should
be bright green.

1, 2, 3

Asiago cheese

[ah-SYAH-goh] A
semi-firm Italian
cheese made from
part-skim milk. It has
a rich, nutty flavor
and is commonly
added to salads and
pasta dishes. Young
Asiago can be eaten
on its own, while
Asiago that's been
aged over a year is
best suited for
grating.

Occasionally
in limited
amounts

Baba ghanoush;
Baba gannoujh

[bah-bah gahNOOSH] A pure of

roasted eggplant,
garlic, olive oil, lemon
juice, and sesame
tahini. Commonly
used in Middle
Eastern cuisine as a
spread or dip or as
an addition to
sandwiches.

1, 2, 3

Batatas

A tuber that closely

resembles sweet
potatoes.

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Bay leaves

Also called laurel

leaf or bay laurel,
the bay leaf is an
herb native to the
Mediterranean. Bay
leaves are commonly
used to flavor soups,
stews, and meat
dishes. You can find
dried bay leaves in
the spice section of
your supermarket.
Bay leaves should be
removed from the
dish before eating.
Dried bay leaves can
be stored in a cool,
dry place for up to six
months.

1, 2, 3

Buckwheat

Buckwheat is a
Russian herb that
yields triangular
seeds. The seeds can
be used to make
buckwheat flour.
The hulled, crushed
kernels of buckwheat
are called groats.
Roasted groats are
referred to as Kasha
and make a good
addition to soups and
salads.

2, 3

Cactus Pear Fruit

(Prickly Pear)

Prickly pear cactus is

found in the deserts
of the American
Southwest. Prickly
pears are available in
Mexican markets and
some specialty
produce markets from
fall through spring.
They have yellow
flesh with black
seeds. Choose fruit
that gives slightly to
palm pressure. It
should have a deep,
even color.

2, 3

Calabaza

A pumpkinlike squash
popular throughout
the Caribbean as well
as Central and South
America.

2, 3

Cassava

Also called manioc

and yuca, the
cassava is a root that
ranges from 6 to 12
inches in length and
from 2 to 3 inches in
diameter. It has a
tough brown skin,
which, when peeled,
reveals a crisp, white
flesh. Cassava is
available year-round
in Caribbean and
Latin American

2, 3

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markets

Chayote

A gourdlike fruit,
about the size and
shape of a very large
pear. Once the
principal food of the
Aztecs and Mayas.
Chayotes can be
prepared in any way
suitable for summer
squash.

1, 2, 3

Chickpeas

Also called
garbanzo beans
and ceci, chickpeas
are round, buffcolored legumes with
a firm texture and a
mild, nutlike flavor.
Commonly used in
Mediterranean,
Indian, and Middle
Eastern cooking. You
can buy chickpeas
canned, dried, or
fresh and use them in
salads, soups, and
stews. Also an
important ingredient
for making hummus.

1, 2, 3

Chicory

[CHIHK-uh-ree] A
bitter tasting green
with curly leaves,
typically used in
salads. Often
confused with its
cousin, the endive.
You can find chicory
in the supermarket
and at specialty
markets year-round.

1, 2, 3

Chipotle

[chih-POHT-lay] A
ripe jalapeo pepper
that has been dried
and smoked for use
in cooking. You can
purchase chipotle
peppers dried (which
means you'll have to
soak them in hot
water until they're soft
again), or you can
find them jarred in
adobo sauce [ahDOH-boh], a dark
red paste made from
ground chiles, herbs,
and vinegar.

1, 2, 3

Cilantro

[sih-LAHN-troh,
see-LAHN-troh]
The bright green
leaves and stems of
the coriander plant.
With its pungent
fragrance, cilantro is
a popular addition to
Asian, Caribbean,
and Latin American

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cuisine. You can find

cilantro in bunches in
your supermarket. It
can be distinguished
from parsley by its
distinct odor. Cilantro
will keep for up to
one week in the
refrigerator.

Collard greens

[KAHL-uhrd] A
variety of cabbage
that tastes like a
cross between
cabbage and kale. It's
commonly used in
Southern cuisine and
can be found in the
grocery store
throughout the year.
You can cook collard
greens as you would
cabbage or spinach.

1, 2, 3

Cottonseed oil

An oil that comes

from the seed of the
cotton plant. Typically
used in combination
with other oils to
create vegetable oil.
It's also used in some
margarine and
commercial salad
dressings.

1, 2, 3

Couscous

[KOOS-koos] Made
from coarsely ground
wheat flour, couscous
is a staple of North
African and Middle
Eastern cuisine. It
can be served as a
porridge, in salads, or
as a main course
with meat. Couscous
typically comes
precooked and is,
therefore, quick and
easy to make. You
can find it in the rice
or Middle Eastern
section of your
grocery store and at
most specialty
markets.

2, 3

Edamame

[eh-dah-MAHmeh] This is the

Japanese word for
soybeans.
Edamame are
typically eaten freshly
boiled or steamed
simply remove the
bean from the tough
outer pod. You can
find edamame in
Asian markets or in
the freezer section of
some supermarkets.

1, 2, 3

[EN-dyv, AHN-

1, 2, 3

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Endive

deev, ahn-DEEV]
A bitter green
typically used in
salads or as a
garnish. Endive is
frequently confused
with its cousin,
chicory. There are
three types of endive:
Belgian endive, curly
endive, and escarole.
Belgian endive has
white leaves, curly
endive has a prickly
texture with a white
center and green tips,
and escarole has
broad, pale green
leaves and a milder
flavor. All are
available in your
supermarket.

Espresso powder

Granules of ground
espresso commonly
used as an intense
source of coffee
flavor for baking. You
can find instant
espresso powder in
Italian markets and
some supermarkets.

1, 2, 3

Fat free half-andhalf

A nonfat version of
half-and-half that
retains much of the
creaminess and
tastiness of the fullfat version. It's lower
in calories, but does
contain some sugar
and should be used
sparingly.

1, 2, 3

Fennel

[FEHN-uhl] An
aromatic vegetable
with pale green,
celery-like stems and
green, feathery
foliage. The bulbous
base and stems can
be used raw in salads
or cooked in stews
and soups. It's often
referred to as "sweet
anise," but fennel
does not have a
licorice flavor.
Regardless, the flavor
of fennel can be an
acquired taste. You
can find fennel in the
produce department
of your local
supermarket. Fennel
seeds come from a
different variety of
fennel plant and are
commonly used in
both sweet and
savory cooking.

2, 3

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Flank steak

A long, thin, boneless

cut of beef that
comes from a cow's
lower hindquarters.
It's usually tenderized
by marinating, then
broiled or grilled
whole. London
broil is flank steak
that has been cut and
cooked in large
pieces, then sliced
thinly across the
grain.

1, 2, 3

Flaxseed

A tiny, flat seed

commonly used in
the commercial
production of linseed
oil (used in paints,
varnishes, and
linoleum). Flaxseed
contains several
essential nutrients
and is a rich source
of omega-3 fatty
acids. It makes a
great addition to
cereal, or it can be
ground and sprinkled
over hot dishes or
salads for an extra
nutritional boost. You
can find flaxseed in
most health-food
stores and some
supermarkets.

1, 2, 3

Grapeseed oil

An oil extracted from

grape seeds.
Typically produced in
France, Italy, or
Switzerland and used
for sauting or for
salad dressings. You
can find grapeseed oil
in gourmet food
markets and some
supermarkets.

1, 2, 3

Horseradish

This herb has green

leaves that can be
used in salads, but
it's mainly the white,
spicy roots that are
used. Fresh
horseradish is
available in many
supermarkets.
Choose roots that are
firm with no sign of
blemishes or
withering.
Horseradish should
be stored in the
refrigerator and
peeled before using.
It's most often grated
and used in sauces
or as a condiment
with fish or meat.
Bottled horseradish is

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available, usually
white (preserved in
vinegar). You can
also purchase dried
horseradish and soak
it in water before use.

Hummus

[HOOM-uhs] A
mixture of chickpeas,
lemon juice, garlic,
and sesame tahini.
It's common in Middle
Eastern cuisine and is
usually served as a
dip or as a sauce.
With its everincreasing popularity,
you can now find
prepared hummus in
most supermarkets.
To make your own
hummus, you will
need to locate tahini,
which is also
available in most
supermarkets.

1, 2, 3

Jicama

Often referred to as
the Mexican potato,
this large, bulbous
root vegetable has a
thin brown skin and
white crunchy flesh.
Its sweet, nutty flavor
is good both raw and
cooked.

1, 2, 3

Laughing Cow light

cheese

A creamy, processed
cheese made in
France. Great as a
topping for
vegetables, wholewheat bread, or
simply on its own.
Can be found in the
cheese section of the
supermarket in a
round box. Comes
with eight individually
wrapped wedges.
Mini Laughing Cow
light cheeses are also
availablethey come
packaged in
individual rounds
inside a red mesh
bag.

1, 2, 3

Leeks

A vegetable related to
garlic and the onion.
It has a thin, white
stalk, a slightly
bulbous root end, and
broad, dark green
leaves. Leeks can be
eaten on their own or
used in soups,
salads, or other
vegetable dishes.
You can find leeks
year-round in the
supermarket.

1, 2, 3

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London broil

A flank steak that

has been cut into
large pieces,
tenderized by
marinating, broiling,
or grilling, and then
thinly sliced across
the grain.

1, 2, 3

Lychee

A small fruit with a

bright red shell and
creamy white flesh,
popular in China.
Choose those with
brightly colored skins
free of blemishes.
Place in a plastic bag
and refrigerate
unshelled for up to a
week. Shell, seed,
and eat plain or as
part of a fruit salad or
dessert. Canned and
dried lychee is
available year-round.

Mahi Mahi

[MAH-hee MAHhee] The Hawaiian

word for dolphin,
mahi mahi is a
moderate fat fish with
firm, flavorful flesh. It
can be prepared on
the grill or under the
broiler and is
available in steaks or
fillets at your
supermarket or local
fish market.

1, 2, 3

Miso

[MEE-soh] A staple
of Japanese cuisine,
miso is fermented
bean paste used as a
flavoring agent. It has
a salty flavor and a
peanut butter-like
texture and is often
used to make miso
soup broth. Miso is
also used in sauces,
marinades, dips, main
dishes, salad
dressings, and as a
table condiment. It's
easily digested and
extremely nutritious,
having rich amounts
of B vitamins and
protein. There are
different colors of
miso with
correspondingly
different flavors:
Golden yellow miso
tends to be mellow
and mild, while dark
brown miso has a
stronger, more
fragrant flavor. Miso
can be found in

1, 2, 3

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Japanese markets
and health-food
stores. It should be
refrigerated in an
airtight container.

Mung beans

A small dried bean

with yellow flesh and
a skin that is normally
green but sometimes
yellow or black. It's
commonly used in
Chinese and Indian
cuisine and is also
used to grow bean
sprouts. They can be
used in stir-fries or
added to salads. You
can find them in
Asian markets and in
some supermarkets.

1, 2, 3

Neufchatel cheese

[noo-shuh-TELL,
NOO-shuh-tell]
The French version of
cream cheese. Look
for low-fat varieties.
American Neufchatel
is simply glorified
cream cheese and
can be found in most
supermarkets. You
can find French
Neufchatel at
specialty markets.

1, 2, 3

Nopales

Fleshy oval leaves of

the nopal (prickly
pear) cactus, popular
in Mexico. Look for
small, firm, palegreen nopales with
no sign of wrinkling.
Refrigerate tightly
wrapped for up to a
week. Before use,
remove the thorns
with a vegetable
peeler. The flesh is
generally cut into
small pieces or strips,
simmered in water
until tender, and used
in a variety of dishes,
from scrambled eggs
to salads.

1, 2, 3

No-Sugar-Added
Fudgesicles

An American product
found in the freezer
section of the grocery
store. Most
fudgesicles are made
with milk and,
therefore, contain a
natural sugar called
lactose. That's why
you'll rarely see
fudgesicles labeled as
sugar-free.

1, 2, 3

Oil-cured olives

Olives cured with salt

rather than brine.

1, 2, 3

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Once they're cured,

they're then rubbed
with olive oil. You can
identify oil-cured
olives by their black,
wrinkled skins. Can
be found in most
gourmet markets and
in some
supermarkets.

Omega-3 eggs

Eggs that come from

hens that have been
fed flaxseed to
increase the omega-3
content of their eggs.
It's a convenient way
for consumers to get
more omega-3s. You
can find omega-3
eggs in the egg
section of the grocery
store, usually
alongside the egg
substitutes.

1, 2, 3

Thai steamed fish

1, 2, 3

Plantain

A large, firm type of

banana popular in
Latin American
countries. Often used
the way a potato
would be used in the
United States.

2, 3

Poi

A native Hawaiian
dish made from
cooked taro root that
is pounded to a
smooth paste, and
then mixed with
water. It is then
fermented for several
days. It can be eaten
as a hot cereal or
alongside meat and
fish.

2, 3

Psyllium

[SIL-ee-uhm] A
seed husk mainly
used as a fiber
supplement. The
active ingredient in
Metamucil and
Benefiber. Taking 1
teaspoon three times
a day can help clear
up constipation.

1, 2, 3

Radicchio

[rah-DEE-kee-oh]
A type of red-leafed
chicory most
commonly used as a
salad green. The
leaves are tender but
firm with a slightly
bitter flavor. You can
find it year-round in
your supermarket.

1, 2, 3

Pla neung

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Radishes

The root of a plant in

the mustard family. It
comes in many
shapes, sizes, and
colors, but the most
common American
radish is oval-shaped
with red skin.
Radishes are best
used in salads or as
garnishes. They can
be purchased at any
supermarket either
trimmed or with the
leaves and roots still
attached.

1, 2, 3

Rice noodles

Rice noodles are

made with rice flour
and are especially
popular in Southeast
Asia. They come in
many shapes and
sizes, but they can be
roughly classified as
thin, medium, and
wide. Thin rice
noodles are used in
soups, salads, and
spring rolls.

2, 3

Ricotta

[rih-KAHT-tuh] A
rich, fresh cheese that
is smoother than
cottage cheese and
has a slightly sweet
flavor. Commonly
used in Italian
cooking, ricotta is an
important part of The
South Beach Diet.
You can find a variety
of low-fat ricotta
cheeses in the
refrigerator section of
your local
supermarket.

1, 2, 3

Sashimi

Sliced raw fish that is

served with
condiments.

1, 2, 3

Salmon roe

The eggs of a female

salmon. Can be used
in sauces or eaten
alone after sauting
or poaching. Also
commonly used as a
topping for sushi. You
can find canned
salmon roe in some
supermarkets and
fresh roe in fish
markets.

1, 2, 3

Satay

[sah-TAY] An
Indonesian favorite
consisting of small,
marinated cubes of
meat, fish, or poultry
threaded on skewers
and grilled or broiled.

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Sat is usually served

with a spicy peanut
sauce.

Seitan

[SAY-tan] A
protein-rich food
made from wheat
gluten. It's commonly
used in vegetarian
cuisine because of its
chewy and meat-like
texture and neutral
flavor. You can find
seitan in Asian
markets and in some
health-food stores.
Seitan can be added
to sauted dishes and
will pick up the flavor
of the seasonings.

1, 2, 3

Seltzer water (club

soda)

[SELT-suhr] Also
called soda water
or club soda,
seltzer is water that
has been injected
with carbon dioxide to
create effervescence.
The original seltzer
came before flavored
sodas. Seltzer water
also contains a small
amount of sodium
bicarbonate, an
alkaline substance
known to help ease
an upset stomach.
You can find seltzer
water in the drink
aisle of your local
supermarket.

1, 2, 3

Soba noodles

Japanese noodles
made from buckwheat
and wheat flour,
which gives it a dark,
brownish-gray color.

2, 3

Sorrel

[SOR-uhl] An acidic
herb belonging to the
buckwheat family.
Commonly used in
cream soups,
omelets, and breads,
or pured as an
accompaniment to
meats and
vegetables. Fresh
sorrel can only be
found during the peak
spring season, or you
can find it in jars and
cans in some
gourmet markets.

1, 2, 3

Sucralose

A crystalline artificial
sweetener that's 600
times sweeter than
sugar. It's a great
replacement for
recipes calling for
sugar or corn syrup.

1, 2, 3

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Found in American
grocery stores under
the brand name
Splenda.

Tabasco

[tuh-BAS-koh] A
very hot red pepper
originally from
Mexico. Now it's used
for the sole purpose
of creating Tabasco
Sauce, a spicy
condiment made from
peppers, vinegar, and
salt. Makes a great
addition to soups and
other cooked dishes.
Can be found in the
condiment section of
your local
supermarket.

1, 2, 3

Tahini

[tah-HEE-nee] A
thick paste made from
ground sesame
seeds. Commonly
used in Middle
Eastern cooking in
such dishes as
hummus and baba
ghanoush. It can be
found in the Middle
Eastern section of
your supermarket.

1, 2, 3

Taro

A starchy, potatolike
root with brown,
fibrous skin and graywhite (sometimes
purple-tinged) flesh.
Taro is grown in
tropical areas and is
an important starchy
food in West Africa,
the Caribbean, and
Polynesian islands.

Late Phase
2, 3

Tempeh

Fermented soybean
cake, with a texture
similar to that of soft
tofu. Tempeh is
commonly used in
Asian and vegetarian
cooking and is
available at most
health-food stores.

1, 2, 3

Udon Noodles

Thick Japanese
noodles similar to
spaghetti. Can be
round or squared and
can be made from
wheat or corn flour.
Udon is available in
Asian markets in both
fresh and dried forms.

Vermouth

[ver-MOOTH]
White wine that has
been fortified and
flavored with various

2, 3

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herbs and spices.

Commonly used in
cooking, as well as
cocktails. Can be
found in your local
liquor store.

Water chestnuts

The edible root of a

water plant, has
brown-black skin and
crunchy white flesh.
Commonly used in
Asian cuisinemakes
a great addition to
vegetable stir-fries.
You can buy water
chestnuts fresh at
Asian markets or
canned in your local
supermarket.

1, 2, 3

Watercress

A leafy green
vegetable from the
mustard family.
Commonly used in
salads, sandwiches,
or as a garnish. It has
a pungent and slightly
bitter flavor. You can
find it year-round in
your supermarket.

1, 2, 3

Worcestershire

[WOOS-tuhrshuhr, WOOStuhr-sheer] A thin,

dark sauce used to
season meats,
gravies, and soups.
It's made up of a
combination of
ingredients, including
garlic, soy sauce,
tamarind, onions,
molasses, lime,
anchovies, and
vinegar. You can find
it in any supermarket.

1, 2, 3

Zest

The aromatic,
outermost skin layer
of citrus fruit
(including lemons and
oranges). Commonly
used as a seasoning
for both sweet and
savory dishes. Can
be removed with the
aid of a cheese grater
or a citrus zester.
Only the colored part
of the skin is
considered the zest.

1, 2, 3

Find out more about:

Shopping for Food
Preparing and Storing Food
Cooking Techniques

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