1 garlic clove, minced
1 red onion, sliced
1 yellow bell pepper, sliced
10 ounces green beans, halved
A pinch of black pepper
Directions:
In a bowl, mix lemon zest, lemon juice, tahini and black pepper and whisk well.
Heat up a pan with the oil over medium-high heat, add onion, stir and cook for 5 minutes.
Add the bell pepper, garlic and green beans, toss and cook for 10 minutes.
Add tahini dressing, toss, cook for 2 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 180, fat 10, fiber 6, carbs 13, protein 8
Mustard Tarragon Beets
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:
1 tablespoon Dijon mustard
1 and ½ tablespoon olive oil
8 ounces beets, cooked and sliced
2 tablespoons tarragon, chopped
A pinch of black pepper
Directions:
In a bowl, mix mustard with oil and black pepper and whisk.
In a bowl, combine the beets with the tarragon and the mustard mix, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 170, fat 5, fiber 7, carbs 8, proteins 10
Almond Green Beans
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
5 tablespoons olive oil
3 pounds green beans, halved
8 tablespoons almonds, toasted and sliced
A pinch of black pepper
2 yellow onions, chopped
2 and ½ tablespoons parsley, chopped
Directions:
Heat up a pan over medium-high heat, add green beans, cook them for 5 minutes and transfer to a bowl.
Heat up the same pan with the olive oil over medium heat, add onions and a pinch of black pepper, stir and cook for 10 minutes.
Add beans, almonds and parsley, toss, cook for 5 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 130, fat 1, fiber 2, carbs 7, protein 6
Tomatoes Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
½ bunch mint, chopped
8 plum tomatoes, sliced
1 teaspoon mustard
1 tablespoon rosemary vinegar
A pinch of black pepper
Directions:
In a bowl, mix vinegar with mustard and pepper and whisk.
In another bowl, combine the tomatoes with the mint and the vinaigrette, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 70, fat 2, fiber 2, carbs 6, protein 4
Squash Salsa
Preparation time: 10 minutes
Cooking time: 13 minutes
Servings: 6
Ingredients:
3 tablespoons olive oil
5 medium squash, peeled and sliced
1 cup pepitas, toasted
7 tomatillos
A pinch of black pepper
1 small onion, chopped
2 tablespoons fresh lime juice
2 tablespoons cilantro, chopped
Directions:
Heat up a pan over medium heat, add tomatillos, onion and black pepper, stir, cook for 3 minutes, transfer to your food processor and pulse.
Add lime juice and cilantro, pulse again and transfer to a bowl.
Heat up your kitchen grill over high heat, drizzle the oil over squash slices, grill them for 10 minutes, divide them between plates, add pepitas and tomatillos mix on top and serve as a side dish.
Enjoy!
Nutrition: calories 120, fat 2, fiber 1, carbs 7, protein 1
Apples And Fennel Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 3
Ingredients:
3 big apples, cored and sliced
1 and ½ cup fennel, shredded
1/3 cup coconut cream
3 tablespoons apple vinegar
½ teaspoon caraway seeds
Black pepper to the taste
Directions:
In a bowl, mix fennel with apples and toss.
In another bowl, mix coconut cream with vinegar, black pepper and caraway seeds, whisk well, add over the fennel mix, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 130, fat 3, fiber 6, carbs 10, protein 3
Simple Roasted Celery Mix
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 3
Ingredients:
3 celery roots, cubed
2 tablespoons olive oil
A pinch of black pepper
2 cups natural and unsweetened apple juice
¼ cup parsley, chopped
¼ cup walnuts, chopped
Directions:
In a baking dish, combine the celery with the oil, pepper, parsley, walnuts and apple juice, toss to coat, introduce in the oven at 450 degrees F, bake for 25 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 140, fat 2, fiber 2, carbs 7, protein 7
Thyme Spring Onions
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 8
Ingredients:
15 spring onions
A pinch of black pepper
1 teaspoon thyme, chopped
1 tablespoon olive oil
Directions:
Put onions in a baking dish, add thyme, black pepper and oil, toss, bake in the oven at 350 degrees F for 40 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 120, fat 2, fiber 2, carbs 7, protein 2
Carrot Slaw
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
¼ yellow onion, chopped
5 carrots, cut into thin matchsticks
1 tablespoon olive oil
1 garlic clove, minced
1 tablespoon Dijon mustard
1 tablespoon red vinegar
A pinch of black pepper
1 tablespoon lemon juice
Directions:
In a bowl, mix vinegar with black pepper, mustard and lemon juice and whisk.
Heat up a pan with the oil over medium heat, add onion, stir and cook for 5 minutes.
Add garlic and carrots, stir, cook for 5 minutes more, transfer to a salad bowl, cool down, add the vinaigrette, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 120, fat 3, fiber 3, carbs 7, protein 5
Watermelon Tomato Salsa
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 16
Ingredients:
4 yellow tomatoes, seedless and chopped
A pinch of black pepper
1 cup watermelon, seedless and chopped
1/3 cup red onion, chopped
2 jalapeno peppers, chopped
¼ cup cilantro, chopped
3 tablespoons lime juice
Directions:
In a bowl, mix tomatoes with watermelon, onion and jalapeno.
Add cilantro, lime juice and pepper, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 87, fat 1, fiber 2, carbs 4, protein 7
Sprouts Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
&nb
sp; Ingredients:
2 zucchinis, cut with a spiralizer
2 cups bean sprouts
4 green onions, chopped
1 red bell pepper, chopped
Juice of 1 lime
1 tablespoon olive oil
½ cup cilantro, chopped
¾ cup almonds, chopped
Black pepper to the taste
Directions:
In a salad bowl, mix zucchinis with bean sprouts, onions and bell pepper.
Add black pepper, lime juice, almonds, cilantro and olive oil, toss everything, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 120, fat 4, fiber 2, carbs 7, protein 12
Cabbage Slaw
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 green cabbage head, shredded
1/3 cup coconut, shredded
¼ cup olive oil
2 tablespoons lemon juice
¼ cup coconut aminos
3 tablespoons sesame seeds
½ teaspoon curry powder
1/3 teaspoon turmeric powder
½ teaspoon cumin, ground
Directions:
In a bowl, mix cabbage with coconut and lemon juice and stir.
Add oil, aminos, sesame seeds, curry powder, turmeric and cumin, toss to coat and serve as a side dish.
Enjoy!
Nutrition: calories 130, fat 4, fiber 5, carbs 8, protein 6
Edamame Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 tablespoon ginger, grated
2 green onions, chopped
3 cups edamame, blanched
2 tablespoons rice vinegar
1 tablespoon sesame seeds
Directions :
In a bowl, combine the ginger with the onions, edamame, vinegar and sesame seeds, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 120, fat 3, fiber 2, carbs 5, protein 9
Flavored Beets Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
4 carrots, sliced
12 radishes, sliced
1 beet, peeled and grated
2 tablespoons raisins
Juice of 2 lemons
1 sugar beet, peeled and chopped
1 tablespoon chives, chopped
1 tablespoon parsley, chopped
1 tablespoon lemon thyme, chopped
1 tablespoon white sesame seeds
4 handfuls spinach leaves
4 tablespoons olive oil
Black pepper to the taste
Directions:
In a salad bowl, mix carrots, radishes, beets, sugar beet, raisins, chives, parsley, spinach, thyme and sesame seeds.
Add lemon juice, oil and black pepper, toss well and serve as a side dish.
Enjoy!
Nutrition: calories 110, fat 2, fiber 2, carbs 4, protein 7
Tomato And Avocado Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 cucumber, chopped
1 pound tomatoes, chopped
2 avocados, pitted, peeled and chopped
1 small red onion, sliced
2 tablespoons olive oil
2 tablespoons lemon juice
¼ cup cilantro, chopped
Black pepper to the taste
Directions:
In a salad bowl, mix tomatoes with onion, avocado, cucumber and cilantro.
In a small bowl, mix oil with lemon juice and black pepper, whisk well, pour this over the salad, toss and serve as a side dish.
Enjoy!
Nutrition: calories 120, fat 2, fiber 2, carbs 3, protein 4
Greek Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
4 pounds heirloom tomatoes, sliced
1 yellow bell pepper, thinly sliced
1 green bell pepper, thinly sliced
1 red onion, thinly sliced
Black pepper to the taste
½ teaspoon oregano, dried
2 tablespoons mint leaves, chopped
A drizzle of olive oil
Directions:
In a salad bowl, mix tomatoes with yellow and green peppers, onion, salt and pepper, toss to coat and leave aside for 10 minutes.
Add oregano, mint and olive oil, toss to coat and serve as a side salad.
Enjoy!
Nutrition: calories 100, fat 2, fiber 2, carbs 3, protein 6
Cucumber Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 English cucumbers, chopped
8 dates, pitted and sliced
¾ cup fennel, sliced
2 tablespoons chives, chopped
½ cup walnuts, chopped
2 tablespoons lemon juice
4 tablespoons olive oil
Black pepper to the taste
Directions:
In a salad bowl, combine the cucumbers with dates, fennel, chives, walnuts, lemon juice, oil and black pepper, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 100, fat 1, fiber 1, carbs 7, protein 6
Black Beans And Veggies Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 big cucumber, cut into chunks
15 ounces canned black beans, no-salt-added, drained and rinsed
1 cup corn
1 cup cherry tomatoes, halved
1 small red onion, chopped
3 tablespoons olive oil
4 and ½ teaspoons orange marmalade
Black pepper to the taste
½ teaspoon cumin, ground
1 tablespoon lemon juice
Directions:
In a bowl, mix beans with cucumber, corn, onion and tomatoes.
In another bowl, mix marmalade with oil, lemon juice, black pepper to the taste and cumin, whisk, pour over the salad, toss and serve as a side dish.
Enjoy!
Nutrition: calories 110, fat 0, fiber 3, carbs 6, protein 8
Endives And Escarole Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 teaspoon shallot, minced
¼ cup apple cider vinegar
1 teaspoon Dijon mustard
3 Belgian endives, roughly chopped
¾ cup olive oil
1 cup escarole leaves, torn
Directions:
In a bowl, mix escarole leaves with endives, shallot, vinegar, mustard and oil, toss, divide between plates and serve as a side salad.
Enjoy!
Nutrition: calories 100, fat 1, fiber 3, carbs 6, protein 7
Radicchio And Lettuce Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
½ cup olive oil
Black pepper to the taste
2 tablespoons shallot, chopped
¼ cup mustard
Juice of 2 lemons
½ cup basil, chopped
5 baby romaine lettuce heads, chopped
3 radicchios, sliced
3 endives, roughly chopped
Directions:
In a salad bowl, mix romaine lettuce with radicchios and endives.
In another bowl, mix oil with the pepper, shallot, mustard, lemon juice and bas
il, whisk, add to the salad, toss and serve as a side salad.
Enjoy!
Nutrition: calories 120, fat 2, fiber 1, carbs 8, protein 2
Jicama Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 romaine lettuce head, leaves torn
1 Jicama, peeled and grated
1 cup cherry tomatoes, halved
1 yellow bell pepper, chopped
1 cup carrot, shredded
3 ounces low-fat cheese, crumbled
[2018] Dash Diet Cookbook Page 11