A pinch of black pepper
3 tablespoons pine nuts, toasted
Directions:
In a large salad bowl, combine the kale with quinoa and cherry tomatoes.
Add lemon juice, oil, mustard, black pepper and pine nuts, toss well, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 165, fat 5, fiber 7, carbs 14, protein 6
Salmon Breakfast Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
3 tablespoons nonfat yogurt
1 teaspoon horseradish sauce
1 tablespoon dill, chopped
1 teaspoon lemon juice
4 ounces smoked salmon, boneless, skinless and torn
3 ounces salad greens
2 ounces cherry tomatoes, halved
2 ounces black olives, pitted and sliced
Directions:
In a salad bowl, combine the salmon with salad greens, tomatoes and black olives.
In another bowl, combine the yogurt with horseradish, dill and lemon juice, whisk well, pour over the salad, toss well and serve for breakfast.
Enjoy!
Nutrition: calories 177, fat 4, fiber 7, carbs 14, protein 8
Banana And Pear Breakfast Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
1 banana, peeled and sliced
1 Asian pear, cored and cubed
Juice of ½ lime
½ teaspoon cinnamon powder
2 ounces pepitas, toasted
Directions:
In a bowl, combine the banana with the pear, lime juice, cinnamon and pepitas, toss, divide between small plates and serve for breakfast.
Enjoy!
Nutrition: calories 188, fat 2, fiber 3, carbs 5, protein 7
Simple Plum And Avocado Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 3
Ingredients:
2 avocados, peeled, pitted and cubed
4 plums, stones removed and cubed
1 cup cilantro, chopped
1 garlic clove, minced
Juice of 1 lemon
A drizzle of olive oil
1 red chili pepper, minced
Directions:
In a salad bowl, combine the avocados with plums, cilantro, garlic, lemon juice, oil and chili pepper, toss well, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 212, fat 2, fiber 4, carbs 14, protein 11
Cherries Oatmeal
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
2 cups old-fashioned oats
6 cups water
1 cup almond milk
1 teaspoon cinnamon powder
1 teaspoon vanilla extract
2 cups cherries, pitted and sliced
Directions:
In a small pot, combine the oats with the water, milk, cinnamon, vanilla and cherries, toss, bring to a simmer over medium-high heat, cook for 15 minutes, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 180, fat 4, fiber 4, carbs 9, protein 7
Orange And Apricots Oatmeal
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 and ½ cups water
1 cup steel cut oats
1 cup orange juice
2 tablespoons apricots, dried and chopped
2 tablespoons coconut sugar
2 tablespoons pecans, chopped
¼ teaspoon cinnamon powder
Directions:
In a small pot, combine the oats with the water, orange juice, apricots, sugar, cinnamon and pecans, stir, bring to a simmer over medium heat, cook for 15 minutes, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 190, fat 3, fiber 6, carbs 8, protein 5
Cinnamon Pear Oatmeal
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 3
Ingredients:
3 cups water
1 cup steel cut oats
1 tablespoon cinnamon powder
1 cup pear, cored, peeled and cubed
Directions:
In a small pot, combine the water with the oats, cinnamon and pear, toss, bring to a simmer over medium heat, cook for 15 minutes, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 171, fat 2, fiber 5, carbs 11, protein 6
Banana And Walnuts Bowls
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 cups water
1 cup steel cut oats
1 cup almond milk
¼ cup walnuts, chopped
2 tablespoons chia seeds
2 bananas, peeled and mashed
1 teaspoon vanilla extract
Directions:
In a small pot, combine the water with the oats, milk, walnuts, chia seeds, bananas and vanilla, toss, bring to a simmer over medium heat, cook for 15 minutes, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 162, fat 4, fiber 6, carbs 11, protein 4
Parsley Omelet
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 6
Ingredients:
2 tablespoons almond milk
A pinch of black pepper
6 eggs, whisked
2 tablespoons parsley, chopped
1 tablespoon low-fat cheddar cheese, shredded
2 teaspoons olive oil
Directions:
In a bowl, mix the eggs with the milk, black pepper, parsley and cheese and whisk well.
Heat up a pan with the oil over medium-high heat, add the eggs mix, spread into the pan, cook for 3 minutes, flip, cook for 3 minutes more, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 200, fat 4, fiber 6, carb 13, protein 9
Cheddar Baked Eggs
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 eggs
4 slices low-fat cheddar
2 spring onions, chopped
1 tablespoon olive oil
A pinch of black pepper
1 tablespoon cilantro, chopped
Directions:
Grease 4 ramekins with the oil, sprinkle green onions in each, crack an egg in each ramekins and top with cilantro and cheddar cheese.
Introduce in the oven and bake at 375 degrees F for 15 minutes.
Serve for breakfast.
Enjoy!
Nutrition: calories 199, fat 3, fiber 7, carbs 11, protein 5
Hash Brown Mix
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
Cooking spray
6 eggs
2 cups hash browns
¼ cup non-fat milk
½ cup fat-free cheddar cheese, shredded
1 small yellow onion, chopped
A pinch of black pepper
½ green bell pepper, chopped
½ red bell pepper, chopped
Directions:
Heat up a pan greased with cooking spray over medium-high heat, add onions, green and red bell pepper, stir and cook for 4-5 minutes.
Add hash browns and black pepper, stir and cook for 5 minutes more.
In a bowl, combine the eggs with milk and cheese, whisk well, pour over the mix from the pan, introduce in the oven and b
ake at 380 degrees F for 20 minutes.
Slice, divide between plates and serve.
Enjoy!
Nutrition: calories 221, fat 4, fiber 5, carbs 14, protein 6
Peaches Mix
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
6 small peaches, cored and cut into wedges
¼ cup coconut sugar
2 tablespoons non-fat butter
¼ teaspoon almond extract
Directions:
In a small pan, combine the peaches with sugar, butter and almond extract, toss, cook over medium-high heat for 5 minutes, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 198, fat 2, fiber 6, carbs 11, protein 8
Cinnamon Brown Rice Pudding
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 cup brown rice
1 and ½ cups water
1 tablespoon vanilla extract
1 tablespoon cinnamon powder
1 tablespoon non-fat butter
½ cup coconut cream, unsweetened
Directions:
In a pot, combine the rice with the water, vanilla, cinnamon, butter and cream, stir, bring to a simmer over medium heat, cook for 25 minutes, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 182, fat 4, fiber 7, carbs 11, protein 6
Cream Basmati Rice Pudding
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 6
Ingredients:
2 cups coconut milk
1 and ¼ cups water
1 cup basmati rice
2 tablespoons coconut sugar
¾ cup coconut cream
1 teaspoon vanilla extract
Directions:
In a pot, combine the coconut milk with the water, rice, sugar, cream and vanilla, toss, bring to a simmer over medium heat, cook for 25 minutes, stirring often, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 191, fat 4, fiber 7, carbs 11, protein 6
Zucchini And Sweet Potato Bowl
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
1 big zucchini, cut with the spiralizer
Salt and black pepper to the taste
¼ cup extra virgin olive oil
½ avocado, peeled, pitted and cubed
2 tablespoons green onions, chopped
2 garlic cloves, chopped
2 sweet potatoes, peeled and cubed
Directions:
Heat up a pan with half of the olive oil over medium-high heat, add potatoes, stir and cook for 8 minutes.
In your food processor, mix avocado with the rest of the oil, garlic, salt and pepper and blend well.
Put zucchini noodles in a bowl, add avocado cream and sweet potatoes and toss to coat.
Sprinkle green onions and serve for breakfast.
Enjoy!
Nutrition: calories 171, fat 3, fiber 3, carbs 11, protein 4
Nuts Porridge
Preparation time: 7 hours
Cooking time: 7 minutes
Servings: 4
Ingredients:
¼ cup walnuts, raw
½ cup almonds, raw
½ cup cashews, raw
1/3 cup coconut flakes
1 egg yolk
1 banana, chopped
1 tablespoon low-fat butter
1 apple, chopped
14 ounces coconut milk
2 teaspoons vanilla extract
2 teaspoons cinnamon, powder
Directions:
Put almonds, cashews, walnuts and coconut flakes in a bowl, add filtered water to cover, cover, leave aside for 7 hours, drain, transfer to your food processor, add coconut flakes, egg yolk and banana and pulse.
Heat up a pan with the butter over medium heat, add apple, vanilla, coconut milk, cinnamon and nut mix, stir well, bring to a simmer, cook for 5 minutes, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 180, fat 2, fiber 1, carbs 8, protein 14
Eggs, Sausage And Veggies Salad
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
9 eggs, hard-boiled, peeled and cut into small wedges
1 pound breakfast pork sausage, casings removed
3 cups cherry tomatoes, halved
2 avocados, chopped
¼ cup onion, chopped
½ cup cilantro, chopped
A pinch of black pepper
Juice of 2 lemons
Directions:
Shape sausage mix into small meatballs.
Heat up a pan over medium-high heat, add meatballs, brown for 3-4 minutes on each side, transfer to a plate and leave them to cool down.
In a salad bowl, combine the meatballs with eggs, onion, tomatoes, avocado, pepper, cilantro and lemon juice, toss and serve for breakfast.
Enjoy!
Nutrition: calories 180, fat 4, fiber 4, carbs 14, protein 11
Cashews And Blueberries Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
¼ cup cashews, raw
¼ cup blueberries
1 banana, peeled and sliced
1 tablespoon almond butter
1 teaspoon cinnamon powder
Directions:
In a bowl, combine the banana with cashews, blueberries, almond butter and cinnamon, toss and serve for breakfast.
Enjoy!
Nutrition: calories 120, fat 0.3, fiber 1, carbs 7, protein 5
Sweet Potatoes And Apples Mix
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 1
Ingredients:
2 pounds sweet potatoes
2 tablespoons water
½ pound apples, cored and chopped
1 tablespoon low-fat butter
Directions:
Arrange the potatoes on a lined baking sheet, bake in the oven at 400 degrees F for 1 hour, peel them and mash them in your food processor.
Put apples in a pot, add the water, bring to a boil over medium heat, reduce temperature, cook for 10 minutes, transfer to a bowl, add mashed potatoes, stir well and serve for breakfast.
Enjoy!
Nutrition: calories 140, fat 1, fiber 4, carbs 8, protein 6
Pear Breakfast Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
3 big pears, cored and cut with a spiralizer
¾ cup pomegranate seeds
5 ounces arugula
¾ cup walnuts, roughly chopped
For the vinaigrette:
2 tablespoons olive oil
1 tablespoon coconut sugar
1 teaspoon white sesame seeds
2 tablespoons apple cider vinegar
1 garlic clove, minced
Black pepper to the taste
Directions:
In a bowl, combine the olive oil with sugar, sesame seeds, vinegar, garlic and pepper and whisk well.
In a salad bowl, mix pear with arugula, walnuts and pomegranate seeds, toss, add the vinaigrette, toss and serve for breakfast.
Enjoy!
Nutrition: calories 182, fat 2, fiber 7, carbs 11, protein 7
Breakfast Bulgur Salad
Preparation time: 15 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
1 and ½ cups hot water
1 cup bulgur
Juice of 1 lime
/>
4 tablespoons cilantro, chopped
½ cup cranberries, dried
1 and ½ teaspoons curry powder
1/3 cup almonds, sliced
¼ cup green onions, chopped
½ cup red bell peppers, chopped
½ cup carrots, grated
4 tablespoons pepitas
1 tablespoon olive oil
Black pepper to the taste
Directions:
Put bulgur into a bowl, add boiling water, cover, leave aside for 15 minutes, fluff bulgur with a fork and transfer to a salad bowl.
[2018] Dash Diet Cookbook Page 4