[2018] Dash Diet Cookbook
Page 10
2 green onions, sliced
3 carrots, shredded
6 radishes, sliced
¼ cup red vinegar
¼ cup olive oil
3 garlic cloves, minced
A pinch of black pepper
Directions:
In a large salad bowl, combine the lettuce leaves with the bacon, green onions, carrots, radishes, vinegar, oil, garlic and black pepper, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 235, fat 4, fiber 4, carbs 10, protein 6
Fennel Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 fennel bulbs, trimmed and shaved
1 and ¼ cups zucchini, sliced
2/3 cup dill, chopped
¼ cup lemon juice
¼ cup olive oil
6 cups arugula
½ cups walnuts, chopped
1/3 cup low-fat feta cheese, crumbled
Directions:
In a large bowl, combine the fennel with the zucchini, dill, lemon juice, arugula, oil, walnuts and cheese, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 188, fat 4, fiber 5, carbs 14, protein 6
Corn Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
½ cup cider vinegar
¼ cup coconut sugar
A pinch of black pepper
4 cups corn
½ cup red onion, chopped
½ cup cucumber, sliced
½ cup red bell pepper, chopped
½ cup cherry tomatoes, halved
3 tablespoons parsley, chopped
1 tablespoon basil, chopped
1 tablespoon jalapeno, chopped
2 cups baby arugula leaves
Directions:
In a large bowl, combine the corn with onion, cucumber, bell pepper, cherry tomatoes, parsley, basil, jalapeno and arugula and toss.
Add vinegar, sugar and black pepper, toss well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 100, fat 2, fiber 3, carbs 14, protein 4
Persimmon Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
Seeds from 1 pomegranate
2 persimmons, cored and sliced
5 cups baby arugula
6 tablespoons green onions, chopped
4 navel oranges, peeled and cut into segments
¼ cup white vinegar
1/3 cup olive oil
3 tablespoons pine nuts
1 and ½ teaspoons orange zest, grated
2 tablespoons orange juice
1 tablespoon coconut sugar
½ shallot, chopped
A pinch of cinnamon powder
Directions:
In a salad bowl, combine the pomegranate seeds with persimmons, arugula, green onions and oranges and toss.
In another bowl, combine the vinegar with the oil, pine nuts, orange zest, orange juice, sugar, shallot and cinnamon, whisk well, add to the salad, toss and serve as a side dish.
Enjoy!
Nutrition: calories 188, fat 4, fiber 4, carbs 14, protein 4
Avocado Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
4 blood oranges, peeled and cut into segments
2 tablespoons olive oil
A pinch of red pepper, crushed
2 avocados, peeled, pitted and cut into wedges
1 and ½ cups baby arugula
¼ cup almonds, toasted and chopped
1 tablespoon lemon juice
Directions:
In a bowl, combine the oranges with the oil, red pepper, avocados, arugula, almonds and lemon juice, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 231, fat 4, fiber 8, carbs 16, protein 6
Classic Side Dish Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
3 garlic cloves, minced
Juice of ½ lemon
6 ounces coconut cream
2 lettuce hearts, torn
1 cup corn
4 ounces green beans, halved
1 cup cherry tomatoes, halved
1 cucumber, chopped
1/3 cup chives, chopped
1 avocado, peeled, pitted and halved
6 bacon slices, cooked and chopped
Directions:
In a bowl, combine the lettuce with corn, green beans, cherry tomatoes, cucumber, chives, avocado and bacon and toss.
In another bowl, combine the garlic with lemon juice and coconut cream, whisk well, add to the salad, toss and serve as a side dish.
Enjoy!
Nutrition: calories 175, fat 12, fiber 4, carbs 13, protein 6
Easy Kale Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 whole wheat bread slice, toasted and torn into small pieces
6 tablespoons low-fat cheddar, grated
3 tablespoons olive oil
5 tablespoons lemon juice
1 garlic clove, minced
7 cups kale, torn
A pinch of black pepper
Directions:
In a bowl, combine the bread with cheese and kale.
In another bowl, combine the oil with the lemon juice, garlic and black pepper, whisk, add to the salad, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 4, fiber 5, carbs 14, protein 8
Asparagus Salad
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 4
Ingredients:
4 tablespoons avocado oil
2 tablespoons balsamic vinegar
1 tablespoon coconut aminos
1 garlic clove, minced
1 pound asparagus, trimmed
6 cups frisee lettuce leaves, torn
1 cup edamame, shelled
1 cup parsley, chopped
Directions:
Heat up a pan with 1 tablespoon oil over medium-high heat, add asparagus, cook for 4 minutes and transfer to a salad bowl.
Add lettuce, edammae and parsley and toss.
In another bowl, combine the rest of the oil with the vinegar, aminos and garlic, whisk well, add over the salad, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 4, fiber 5, carbs 14, protein 6
Green Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
4 cups baby spinach leaves
1 cucumber, sliced
3 ounces broccoli florets
3 ounces green beans, blanched and halved
¾ cup edamame, shelled
1 and ½ cups green grapes, halved
1 cup orange juice
¼ cup olive oil
1 tablespoon cider vinegar
2 tablespoons parsley, chopped
2 teaspoons mustard
A pinch of black pepper
Directions:
In a salad bowl, combine the baby spinach with cucumber, broccoli, green beans, edamame and grapes and toss.
Add orange juice, olive oil, vinegar, parsley, mustard and black pepper, toss well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 117, fat 4, fiber 5, carbs 14, prot
ein 4
Baked Zucchini
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 zucchinis, quartered lengthwise
½ teaspoon thyme, dried
½ teaspoon oregano, dried
½ cup low-fat parmesan, grated
½ teaspoon basil, dried
¼ teaspoon garlic powder
2 tablespoons olive oil
2 tablespoons parsley, chopped
A pinch of black pepper
Directions:
Arrange zucchini pieces on a lined baking sheet, add thyme, oregano, basil, garlic powder, oil, parsley and black pepper and toss well.
Sprinkle parmesan on top, introduce in the oven and bake at 350 degrees F for 20 minutes.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 198, fat 4, fiber 4, carbs 14, protein 5
Baked Mushrooms
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 and ½ pounds white mushrooms, sliced
¼ cup lemon juice
3 tablespoons olive oil
Zest of 1 lemon, grated
3 garlic cloves, minced
2 teaspoons thyme, dried
¼ cup low-fat parmesan, grated
A pinch of salt and black pepper
Directions:
In a bowl, combine the mushrooms with the lemon juice, oil, lemon zest, garlic, thyme, parmesan, salt and pepper, toss, spread on a lined baking sheet, introduce in the oven at 375 degrees F for 15 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 164, fat 12, fiber 3, carbs 10, protein 7
Garlic Potatoes
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
3 pounds red potatoes, halved
4 garlic cloves, minced
2 tablespoons olive oil
1 teaspoon thyme, dried
½ teaspoon basil, dried
1/3 cup low-fat parmesan, grated
2 tablespoons low-fat butter, melted
2 tablespoons parsley, chopped
Black pepper to the taste
Directions:
In a roasting pan, combine the red potatoes with garlic, oil, thyme, basil, parmesan, butter and black pepper, toss, introduce in the oven and cook at 400 degrees F for 30 minutes.
Add parsley, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 251, fat 12, fiber 4, carbs 13, protein 6
Corn Pudding
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
8 ears corn, grated
3 bacon slices, chopped
1 yellow onion, chopped
½ cup coconut milk
½ cup basil, torn
A pinch of black pepper
½ teaspoon red pepper flakes
Directions:
Heat up a pan over medium-high heat, add bacon, stir and cook for 2 minutes.
Add corn, onion, black pepper and pepper flakes, stir and cook for 8 minutes.
Add milk and basil, stir and cook for 5 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 201, fat 3, fiber 5, carbs 14, protein 7
Corn Sauté
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
4 cups corn
4 bacon slices, cut into strips
A pinch of red pepper flakes
3 scallions, chopped
A pinch of black pepper
Directions:
Heat up a pan over medium-high heat, add bacon, toss and cook for 5 minutes.
Add corn, pepper flakes, black pepper and scallions, toss, cook for 7 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 199, fat 3, fiber 6, carbs 13, protein 8
Pineapple Potato Salad
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
2 cups pineapple, peeled and cubed
4 sweet potatoes, cubed
1 tablespoon olive oil
¼ cup coconut, unsweetened and shredded
1/3 cup almonds, chopped
1 cup coconut cream
Directions:
Arrange sweet potatoes on a lined baking sheet, add the olive oil, introduce in the oven at 350 degrees F, roast for 40 minutes, put them in a salad bowl, add coconut, pineapple, almonds and cream, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 4, fiber 3, carbs 7, protein 8
Coconut Sweet Potatoes
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
4 sweet potatoes, sliced
A drizzle of olive oil
A pinch of salt and black pepper
1 small thyme bunch, chopped
1/3 cup coconut cream
½ teaspoon parsley, chopped
1 tablespoon Dijon mustard
½ teaspoon garlic
Directions:
Arrange sweet potato slices on a lined baking sheet, sprinkle thyme, drizzle oil, season with a pinch of salt and black pepper, toss well, introduce in the oven at 400 degrees F and bake for about 1 hour.
Meanwhile, in a bowl, mix coconut cream with parsley, garlic and mustard and whisk well.
Arrange baked potatoes on plates, drizzle the mustard sauce all over and serve as a side dish.
Enjoy!
Nutrition: calories 237, fat 5, fiber 4, carbs 12, protein 9
Cashew And Coconut Sweet Potatoes
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
2 sweet potatoes, peeled and sliced
½ cup cashews, soaked for a couple of hours and drained
1 cup coconut milk
¼ teaspoon cinnamon powder
Directions:
In your food processor, mix cashews, milk and cinnamon and pulse.
Spread some of the potato slices in a greased baking pan and drizzle some of the cashews cream.
Repeat with the rest of the potatoes and cream, bake in the oven for 1 hour at 350 degrees F, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 5, fiber 3, carbs 9, protein 8
Sage Celery Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
2 tablespoons olive oil
5 celery ribs, chopped
1 yellow onion, chopped
1 teaspoon sage, dried
8 ounces walnuts, chopped
A pinch of black pepper
3 tablespoons sage, chopped
Directions:
Heat up a pan with the oil over medium heat, add celery and onion, stir and cook for 5 minutes.
Add dried sage, pepper, fresh sage and walnuts, stir, cook for 5 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 250, fat 7, fiber 5, carbs 9, protein 4
Garlic Zucchini Fries
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 zucchinis, cut into medium fries
A pinch of black pepper
½ teaspoon chili powder
1 t
ablespoon olive oil
¼ teaspoon garlic powder
Directions:
Spread the zucchini fries on a lined baking sheet, add black pepper, chili powder, garlic powder and oil, toss, introduce in the oven, bake at 400 degrees F for 20 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 185, fat 3, fiber 2, carbs 6, protein 8
Tahini Green Beans
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ½ tablespoons tahini paste
Juice of 1 lemon
Zest of 1 lemon, grated
2 tablespoons olive oil