[2018] Dash Diet Cookbook
Page 12
3 tablespoons red wine vinegar
5 tablespoons non-fat yogurt
1 and ½ tablespoons olive oil
1 teaspoon parsley, chopped
1 teaspoon dill, chopped
Black pepper to the taste
Directions:
In a salad bowl, mix lettuce leaves with Jicama, tomatoes, bell pepper and carrot and toss.
In another bowl, combine the cheese with vinegar, yogurt, oil, pepper, dill and parsley, whisk, add to the salad, toss to coat, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 170, fat 4, fiber 8, carbs 14, protein 11
Cauliflower Risotto
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
2 garlic cloves, minced
12 ounces cauliflower rice
2 tablespoons thyme, chopped
1 tablespoon lemon juice
Zest of ½ lemon, grated
A pinch of black pepper
Directions:
Heat up a pan with the oil over medium-high heat, add cauliflower rice and garlic, stir and cook for 5 minutes.
Add lemon juice, lemon zest, thyme, salt and pepper, stir, cook for 2 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 130, fat 2, fiber 2, carbs 6, protein 8
Cranberry And Broccoli Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
½ cup avocado mayonnaise
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
1 tablespoon coconut sugar
¼ cup cranberries
½ cup almonds, sliced
9 ounces broccoli florets, separated
Directions:
In a bowl, mix broccoli with cranberries and almond slices and toss.
In another bowl, mix coconut sugar with vinegar, mayo and lemon juice, whisk well, add to the broccoli mix, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 120, fat 1, fiber 3, carbs 7, protein 8
Three Beans Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
15 ounces canned kidney beans, no-salt-added, drained and rinsed
15 ounces canned garbanzo beans, no-salt-added and drained
15 ounces canned pinto beans, no-salt- added and drained
3 tablespoons balsamic vinegar
2 tablespoons olive oil
2 teaspoon Italian seasoning
2 teaspoons garlic powder
1 teaspoon onion powder
Directions:
In a large salad bowl, combine the beans with vinegar, oil, seasoning, garlic powder and onion powder, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 140, fat 1, fiber 10, carbs 10, protein 7
Creamy Cucumber Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
1 big cucumber, peeled and chopped
1 small red onion, chopped
4 tablespoons non-fat yogurt
1 teaspoon balsamic vinegar
Directions:
In a bowl, mix onion with cucumber, yogurt and vinegar, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 90, fat 1, fiber 3, carbs 7, protein 2
Bell Peppers Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
1 tablespoon olive oil
2 teaspoons garlic powder
2 red bell peppers, chopped
2 yellow bell peppers, chopped
2 orange bell peppers, chopped
Black pepper to the taste
Directions:
Heat up a pan with the oil over medium-high heat, add all the bell peppers, stir and cook for 5 minutes.
Add garlic powder and black pepper, stir, cook for 5 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 145, fat 3, fiber 5, carbs 5, protein 8
Sweet Potato Mash
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 6
Ingredients:
¼ cup olive oil
3 pounds sweet potatoes
Black pepper to the taste
Directions:
Arrange the sweet potatoes on a lined baking sheet, introduce in the oven, bake at 375 degrees F for 1 hour, cool them down, peel, mash them and put them in a bowl.
Add black pepper and the oil, whisk well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 140, fat 1, fiber 4, carbs 6, protein 4
Bok Choy Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
3 tablespoons coconut aminos
1-inch ginger, grated
A pinch of red pepper flakes
4 bok choy heads, cut into quarters
2 garlic cloves, minced
1 tablespoon sesame seeds, toasted
Directions:
Heat up a pan with the olive oil over medium heat, add coconut aminos, garlic, pepper flakes and ginger, stir and cook for 3-4 minutes.
Add the bok choy and the sesame seeds, toss, cook for 5 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 140, fat 2, fiber 2, carbs 4, protein 6
Flavored Turnips Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 tablespoon lemon juice
Zest of 2 oranges, grated
16 ounces turnips, sliced
3 tablespoons olive oil
1 tablespoon rosemary, chopped
Black pepper to the taste
Directions:
Heat up a pan with the oil over medium-high heat, add turnips, stir and cook for 5 minutes.
Add lemon juice, black pepper, orange zest and rosemary, stir, cook for 10 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 130, fat 1, fiber 2, carbs 8, protein 4
Lemony Fennel Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
3 tablespoons lemon juice
1 pound fennel, chopped
2 tablespoons olive oil
A pinch of black pepper
Directions:
In a salad bowl, mix fennel with and black pepper, oil and lemon juice, toss well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 130, fat 1, fiber 1, carbs 7, protein 7
Simple Cauliflower Mix
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
6 cups cauliflower florets
2 teaspoons sweet paprika
2 cups chicken stock
¼ cup avocado oil
Black pepper to the taste
Directions:
In a baking dish, combine the cauliflower with stock, oil, black pepper and paprika, toss, introduce in the oven and bake at 375 degrees F for 35 minutes.
Divide between plates and serve as a side dish.
Enjoy!
Nut
rition: calories 180, fat 3, fiber 2, carbs 46, protein 6
Coconut Butternut Squash Mix
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
2 tablespoons coconut oil, melted
2 pounds butternut squash, peeled, seeded and cubed
2 teaspoons cilantro, chopped
A pinch of black pepper
Directions
In a bowl, mix squash with oil, cilantro and pepper, toss to coat well, spread on a lined baking sheet, bake in the oven at 425 degrees F for 40 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 170, fat 1, fiber 2, carbs 6, protein 6
Cinnamon Butternut Squash Mix
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
½ teaspoon cinnamon powder
2 tablespoons olive oil
2 apples, peeled, cored and cubed
1 and ½ pounds butternut squash, peeled, seeded and cubed
Directions:
In a baking dish, mix apples with squash, cinnamon and oil, toss to coat, bake in the oven at 350 degrees F for 30 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 150, fat 2, fiber 2, carbs 8, protein 7
Walnuts Zucchini Spaghetti
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1/3 cup olive oil
4 zucchinis, cut with a spiralizer
¼ cup basil, chopped
Black pepper to the taste
½ cup walnuts, chopped
2 garlic cloves, minced
Directions:
Heat up a pan with the oil over medium-high heat, add zucchini spaghetti and garlic, stir and cook for 5 minutes.
Add basil, walnuts and black pepper, stir, cook for 5 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 150, fat 2, fiber 4, carbs 7, protein 10
Bacon Cabbage Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 green cabbage head, shredded
2 tablespoons water
6 ounces bacon, chopped
A pinch of black pepper
1 teaspoon sweet paprika
1 tablespoon dill, chopped
Directions:
Heat up a pan over medium-high heat, add bacon and cook for 10 minutes.
Add the cabbage, the water, black pepper, paprika and dill, toss, cook for 10 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 140, fat 2, fiber 6, carbs 8, protein 6
Celery And Kale Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 celery stalks, chopped
5 cups kale, torn
3 tablespoons water
1 tablespoon olive oil
Directions:
Heat up a pan with the oil over medium-high heat, add celery, stir and cook for 10 minutes.
Add kale and water, toss, cook for 10 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 140, fat 1, fiber 2, carbs 6, protein 6
Kale And Red Chard Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
5 cups kale, roughly chopped
1 and ½ tablespoons olive oil
3 cups red chard, chopped
2 tablespoons water
Black pepper to the taste
Directions:
Heat up a pan with the oil over medium-high heat, add red chard, kale and water, stir and cook for 10 minutes.
Add black pepper to the taste, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 150, fat 1, fiber 5, carbs 10, protein 7
Coconut Chard
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
Juice of ½ lemon
1 tablespoon olive oil
12 ounces canned coconut milk
1 bunch chard
Black pepper to the taste
Directions:
Heat up a pan with the oil over medium-high heat, add chard, stir and cook for 5 minutes.
Add lemon juice, black pepper and coconut milk, stir, cook for 5 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 150, fat 3, fiber 4, carbs 6, protein 7
Cauliflower And Eggplant Mix
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
1 cauliflower head, florets separated
1 small eggplant, cubed
1 small red bell pepper, cubed
5 tablespoons olive oil
4 tablespoons lemon juice
1 teaspoon garlic powder
Black pepper to the taste
½ teaspoon cumin powder
Directions:
Arrange eggplant, cauliflower and bell pepper pieces on a lined baking sheet, drizzle the oil, add lemon juice, garlic powder, black pepper and cumin, toss, introduce in the oven, bake at 400 degrees F for 40 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 130, fat 1, fiber 3, carbs 7, protein 7
Artichoke Side Salad
Preparation time: 10 minutes
Cooing time: 0 minutes
Servings: 4
Ingredients:
4 ounces prosciutto, cut into strips
1 big romaine lettuce head, torn
½ cup artichoke hearts, roughly chopped
½ cup pickled hot peppers, chopped
½ cup black olives, pitted and chopped
For the dressing:
1 tablespoon parsley, chopped
1 garlic clove, minced
1 teaspoon oregano, dried
Black pepper to the taste
¾ cup olive oil
¼ cup red wine vinegar
Directions:
In a bowl, mix parsley with garlic, oregano, black pepper, oil and vinegar and whisk well.
In a salad bowl, mix prosciutto with romaine lettuce, artichoke hearts, hot peppers and olives, add the salad dressing, toss, divide between plates and serve as a side dish..
Enjoy!
Nutrition: calories 130, fat 1, fiber 2, carbs 7, protein 4
Dash Diet Snack Recipes
Chickpeas And Pepper Hummus
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
14 ounces canned chickpeas, no-salt-added, drained and rinsed
1 tablespoon sesame paste
2 roasted red peppers, chopped
Juice of ½ lemon
4 walnuts, chopped
Directions:
In your blender, combine the chickpeas with the sesame paste, red peppers, lemon juice and walnuts, pulse well, divide into bowls and serve as a snack.
Enjoy!
Nutrition: calories 231, fat 12, fiber 6, carbs 15, protein 14
Lemony Chickpeas Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
14 ounces canned chickpeas, drained, no-salt-added, rinsed
Zest of 1 lemon, grated
Juice of 1 lemon
1 tablespoon olive oil
4 tablespoons pine nuts
½ cup coriander, chopped
Directions:
In a blender, combine the chickpeas with lemon zest, lemon juice, coriander and oil, pulse well, divide into small bowls, sprinkle pine nuts on top and serve as a party dip.
Enjoy!