Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 8
Ingredients:
4 cups veggie stock
2 tablespoons olive oil
2 sweet potatoes, peeled and cubed
8 zucchinis, chopped
2 yellow onions, chopped
1 cup coconut milk
A pinch of black pepper
1 tablespoon coconut aminos
4 tablespoons dill, chopped
½ teaspoon basil, chopped
Directions:
Heat up a pot with the oil over medium heat, add onion, stir and cook for 5 minutes.
Add zucchinis, stock, basil, potato and pepper, stir and cook for 15 minutes more.
Add milk, aminos and dill, pulse using an immersion blender, ladle into bowls and serve for lunch.
Enjoy!
Nutrition: calories 283, fat 3, fiber 4, carbs 14, protein 9
Lemongrass And Chicken Soup
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
4 lime leaves, torn
4 cups veggie stock, low-sodium
1 lemongrass stalk, chopped
1 tablespoon ginger, grated
1 pound chicken breast, skinless, boneless and cubed
8 ounces mushrooms, chopped
4 Thai chilies, chopped
13 ounces coconut milk
¼ cup lime juice
¼ cup cilantro, chopped
A pinch of black pepper
Directions:
Put stock into a pot, bring to a simmer over medium heat, add lemongrass, ginger and lime leaves, stir, cook for 10 minutes, strain into another pot and heat up again over medium heat again.
Add chicken, mushrooms, milk, cilantro, black pepper, chilies and lime juice, stir, simmer for 15 minutes, ladle into bowls and serve.
Enjoy!
Nutrition: calories 150, fat 4, fiber 4, carbs 6, protein 7
Easy Lunch Salmon Steaks
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 big salmon fillet, cut into 4 steaks
3 garlic cloves, minced
1 yellow onion, chopped
Black pepper to the taste
2 tablespoons olive oil
¼ cup parsley, chopped
Juice of 1 lemon
1 tablespoon thyme, chopped
4 cups water
Directions:
Heat up a pan with the oil over medium-high heat, add onion and garlic, stir and cook for 3 minutes.
Add black pepper, parsley, thyme, water and lemon juice, stir, bring to a gentle boil, add salmon steaks, cook them for 15 minutes, drain, divide between plates and serve with a side salad for lunch.
Enjoy!
Nutrition: calories 203, fat 3, fiber 6, carbs 8, protein 10
Simple Summer Beef Salad
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 4
Ingredients:
2 tomatoes, chopped
2 avocados, pitted and chopped
6 cups lettuce leaves, chopped
1 small red onion, chopped
1 tablespoon olive oil
1 teaspoon chili powder
Juice of 2 limes
1 yellow onion, chopped
1 pound beef, ground
2 garlic cloves, minced
1 teaspoon cumin, ground
Black pepper to the taste
1 bunch cilantro, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add the yellow onion, stir and cook for 5 minutes.
Add garlic, pepper, cumin and chili powder, stir and cook for 1 minute.
Add beef, stir and cook for 10 minutes and take off heat.
In a salad bowl, mix lettuce with avocados, tomatoes, red onion and cilantro and stir.
Add beef mix and lime juice, toss to coat and serve for lunch.
Enjoy!
Nutrition: calories 143, fat 6, fiber 4, carbs 12, protein 6
Sausage Skillet
Preparation time: 10 minutes
Cooking time: 13 minutes
Servings: 2
Ingredients:
1 pound sausage, sliced
½ red bell pepper, chopped
1 yellow onion, chopped
1 bunch kale, chopped
1 tomato, chopped
Black pepper to the taste
Directions:
Heat up a pan over medium-high heat, add sausage, stir and brown on all sides for 3 minutes.
Add onions, tomato, bell pepper, black pepper and kale, stir, cook for 10 minutes, divide between plates and serve.
Enjoy!
Nutrition: calories 220, fat 3, fiber 4, carbs 11, protein 9
Light Balsamic Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 3
Ingredients:
1 orange, cut into segments
2 green onions, chopped
1 romaine lettuce head, torn
1 avocado, pitted, peeled and cubed
¼ cup almonds, sliced
For the salad dressing:
1 teaspoon mustard
¼ cup olive oil
2 tablespoons balsamic vinegar
Juice of½ orange
Salt and black pepper
Directions:
In a salad bowl, mix oranges with avocado, lettuce, almonds and green onions.
In another bowl, mix olive oil with vinegar, mustard, orange juice, salt and pepper, whisk well, add this to your salad, toss and serve.
Enjoy!
Nutrition: calories 120, fat 2, fiber 2, carbs 4, protein 8
Cauliflower Soup
Preparation time: 10 minutes
Cooking time: 50 minutes
Servings: 4
Ingredients:
3 pounds cauliflower, florets separated
1 yellow onion, chopped
1 tablespoon coconut oil
Black pepper to the taste
2 garlic cloves, minced
2 carrots, chopped
2 cups beef stock
1 cup water
½ cup coconut milk
1 teaspoon olive oil
2 tablespoons parsley, chopped
Directions:
Heat up a pot with the coconut oil over medium-high heat, add carrots, onion and garlic, stir and cook for 5 minutes.
Add cauliflower, water and stock, stir, bring to a boil, cover and cook for 45 minutes.
Transfer soup to your blender and pulse well, add coconut milk, pulse well again, ladle into bowls, drizzle the olive oil over the soup, sprinkle parsley and serve for lunch.
Enjoy!
Nutrition: calories 190, fat 2, fiber 1, carbs 16, protein 4
Purple Potato Soup
Preparation time: 10 minutes
Cooking time: 1 hour and 15 minutes
Servings: 6
Ingredients:
6 purple potatoes, chopped
1 cauliflower head, florets separated
Black pepper to the taste
4 garlic cloves, minced
1 yellow onion, chopped
3 tablespoons olive oil
1 tablespoon thyme, chopped
1 leek, chopped
2 shallots, chopped
4 cups chicken stock, low-sodium
Directions:
In a baking dish, mix potatoes with onion, cauliflower, garlic, pepper, thyme and half of the oil, toss to coat, introduce in the oven and bake for 45 minutes at 400 degrees F.
Heat up a pot with the rest of the oil over medium-high heat, add leeks and shallots, stir and cook for 10 minutes.
Add roasted veggies and stock, stir, bring to a boil, cook for 20 minutes, transfer soup to your food processor, blend wel
l, divide into bowls and serve.
Enjoy!
Nutrition: calories 200, fat 8, fiber 6, carbs 15, protein 8
Broccoli Soup
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
2 pounds broccoli, florets separated
1 yellow onion, chopped
1 tablespoon olive oil
Black pepper to the taste
1 cup celery, chopped
2 carrots, chopped
3 and ½ cups low-sodium chicken stock
1 tablespoon cilantro chopped
Directions:
Heat up a pot with the oil over medium-high heat, add the onion, celery and carrots, stir and cook for 5 minutes.
Add broccoli, black pepper and stock, stir and cook over medium heat for 1 hour.
Pulse using an immersion blender, add cilantro, stir the soup again, divide into bowls and serve.
Enjoy!
Nutrition: calories 170, fat 2, fiber 1, carbs 10, protein 9
Leeks Soup
Preparation time: 10 minutes
Cooking time: 1 hour and 15 minutes
Servings: 6
Ingredients:
2 gold potatoes, chopped
1 cup cauliflower florets
Black pepper to the taste
5 leeks, chopped
4 garlic cloves, minced
1 yellow onion, chopped
3 tablespoons olive oil
A handful parsley, chopped
4 cups low-sodium chicken stock
Directions:
Heat up a pot with the oil over medium-high heat, add onion and garlic, stir and cook for 5 minutes.
Add potatoes, cauliflower, black pepper, leeks and stock, stir, bring to a simmer, cook over medium heat for 30 minutes, blend using an immersion blender, add parsley, stir, ladle into bowls and serve.
Enjoy!
Nutrition: calories 150, fat 8, fiber 6, carbs 7, protein 8
Cauliflower Lunch Salad
Preparation time: 2 hours
Cooking time: 10 minutes
Servings: 4
Ingredients:
1/3 cup low-sodium veggie stock
2 tablespoons olive oil
6 cups cauliflower florets, grated
Black pepper to the taste
¼ cup red onion, chopped
1 red bell pepper, chopped
Juice of ½ lemon
½ cup kalamata olives, pitted and cut into halves
1 teaspoon mint, chopped
1 tablespoon cilantro, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add cauliflower, pepper and stock, stir, cook for 10 minutes, transfer to a bowl and keep in the fridge for 2 hours.
Mix cauliflower with olives, onion, bell pepper, black pepper, mint, cilantro and lemon juice, toss to coat and serve.
Enjoy!
Nutrition: calories 185, fat 12, fiber 6, carbs 11, protein 8
Shrimp Soup
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
46 ounces low-sodium chicken stock
3 cups shrimp, peeled and deveined
A pinch of black pepper
2 tablespoons green onions, chopped
1 teaspoon dill, chopped
Directions:
Put the stock in a pot, bring to a simmer over medium heat, add black pepper, onion and shrimp, stir and simmer for 8-10 minutes.
Add dill, stir, cook for 5 minutes more, ladle into bowls and serve.
Enjoy!
Nutrition: calories 190, fat 7, fiber 2, carbs 12, protein 8
Shrimp Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ½ pounds shrimp, peeled and deveined
1 tablespoon olive oil
1 teaspoon sesame seeds
24 ounces broccoli florets
1 green onion, chopped
1 tablespoon balsamic vinegar
2 garlic cloves, minced
1 tablespoon ginger, grated
Directions:
In a bowl, mix oil with vinegar, garlic and ginger and whisk.
Transfer this to a pan, heat up over medium heat, add shrimp, stir and cook for 3 minutes.
Add broccoli, stir, cook for 4 minutes more,
Add sesame seeds and green onions, toss, divide everything between plates and serve.
Enjoy!
Nutrition: calories 265, fat 2, fiber 1, carbs 10, protein 20
Spinach And Lentils Stew
Preparation time: 10 minutes
Cooking time: 23 minutes
Servings: 3
Ingredients:
1 teaspoon olive oil
1/3 cup brown lentils
1 teaspoon ginger, grated
4 garlic cloves, minced
1 green chili pepper, chopped
2 tomatoes, chopped
½ teaspoon turmeric powder
2 potatoes, cubed
A pinch of black pepper
¼ teaspoon cinnamon powder
1 cup low-sodium veggie stock
6 ounces spinach leaves
Directions:
Heat up a pot with the oil over medium heat, add chili pepper, ginger and garlic, stir and cook for 3 minutes.
Add tomatoes, pepper, cinnamon, turmeric, lentils, potatoes, stock and spinach, stir and cook for 20 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 220, fat 3, fiber 11, carbs 16, protein 11
Sweet Potato Mix
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 small yellow onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
4 sweet potatoes, chopped
1 red bell pepper, chopped
14 ounces canned tomatoes, chopped
2 teaspoons curry powder
A pinch of black pepper
2 tablespoons red curry paste
14 ounces coconut milk
Juice of 3 limes
1 tablespoon cilantro, chopped
Directions:
Heat up a pot with the oil over medium heat, add onion, stir and cook for 5 minutes.
Add garlic, ginger, sweet potatoes, red bell pepper, tomatoes, curry powder, black pepper, curry paste, coconut milk, lime juice and cilantro, stir and simmer over medium heat for 20 minutes.
Divide into bowls and serve for lunch.
Enjoy!
Nutrition: calories 270, fat 7, fiber 4, carbs 12, protein 7
Pea Stew
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 carrot, cubed
1 yellow onion, chopped
1 and ½ tablespoons olive oil
1 celery stick, chopped
5 garlic cloves, minced
2 cups yellow peas
1 and ½ teaspoons cumin, ground
1 teaspoon sweet paprika
¼ teaspoon chili powder
A pinch of black pepper
¼ teaspoon cinnamon powder
½ cup tomatoes, chopped
Juice of ½ lemon
1-quart low-sodium veggie stock
1 tablespoon chives, chopped
Directions:
Heat up a pot with the oil over medium heat, add carrots, onion and celery, stir and cook for 5-6 minutes.
Add garlic, peas, cumin, paprika, chili powder, pepper, cinnamon, tomatoes, lemon juice, peas and stock, stir, bring to a simmer, cook over medium heat for 20 minutes, add chives, toss, divide into bowls and serve.
Enjoy!
Nutrition: calories 272, fat 6, fiber 7, carbs 1
4, protein 9
Green Beans Stew
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
2 carrots, chopped
1 yellow onion, chopped
20 ounces green beans
2 garlic cloves, minced
7 ounces canned tomatoes, chopped
5 cups low-sodium veggie stock
A pinch of black pepper
1 tablespoon parsley, chopped
Directions:
Heat up a pot with the oil, over medium heat, add onion, stir and cook for 5 minutes.
Add carrots, green beans, garlic, tomatoes, black pepper and stock, stir, cover and simmer over medium heat for 20 minutes.
Add parsley, divide into bowls and serve for lunch.
Enjoy!
Nutrition: calories 281, fat 5, fiber 1, carbs 14, protein 11
[2018] Dash Diet Cookbook Page 8