[2018] Dash Diet Cookbook
Page 13
Nutrition: calories 200, fat 12, fiber 4, carbs 9, protein 7
Chili Nuts
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
½ teaspoon chili flakes
1 egg white
½ teaspoon curry powder
½ teaspoon ginger powder
4 tablespoons coconut sugar
A pinch of cayenne pepper
14 ounces mixed nuts
Directions:
In a bowl, combine the egg white with the chili flakes, curry powder, curry powder, ginger powder, coconut sugar and cayenne and whisk well.
Add the nuts, toss well, spread them on a lined baking sheet, introduce in the oven and bake at 400 degrees F for 10 minutes.
Divide the nuts into bowls and serve as a snack.
Enjoy!
Nutrition: calories 234, fat 12, fiber 5, carbs 14, protein 7
Protein Bars
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
4 ounces apricots, dried
2 ounces water
2 tablespoons rolled oats
1 tablespoon sunflower seeds
2 tablespoons coconut, shredded
1 tablespoon sesame seeds
1 tablespoon cranberries
3 tablespoons hemp seeds
1 tablespoon chia seeds
Directions:
In your food processor, combine the apricots with the water and the oats, pulse well, transfer to a bowl, add coconut, sunflower seeds, sesame seeds, cranberries, hemp and chia seeds and stir until you obtain a paste.
Roll this into a log, wrap, cool in the fridge, slice and serve as a snack.
Enjoy!
Nutrition: calories 100, fat 3, fiber 4, carbs 8, protein 5
Red Pepper Muffins
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 12
Ingredients:
1 and ¾ cups whole wheat flour
2 teaspoons baking powder
2 tablespoons coconut sugar
A pinch of black pepper
1 egg
¾ cup almond milk
2/3 cup roasted red pepper, chopped
½ cup low-fat mozzarella, shredded
Directions:
In a bowl, combine the flour with baking powder, coconut sugar, black pepper, egg, milk, red pepper and mozzarella, stir well, divide into a lined muffin tray, introduce in the oven and bake at 400 degrees F for 30 minutes.
Serve as a snack.
Enjoy!
Nutrition: calories 149, fat 4, fiber 2, carbs 14, protein 5
Nuts And Seeds Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
1 cup pecans
1 cup hazelnuts
1 cup almonds
¼ cup coconut, shredded
1 cup walnuts
½ cup papaya pieces, dried
½ cup dates, dried, pitted and chopped
½ cup sunflower seeds
½ cup pumpkin seeds
1 cup raisins
Directions:
In a bowl, combine the pecans with the hazelnuts, almonds, coconut, walnuts, papaya, dates, sunflower seeds, pumpkin seeds and raisins, toss and serve as a snack.
Enjoy!
Nutrition: calories 188, fat 4, fiber 6, carbs 8, protein 6
Tortilla Chips
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 6
Ingredients:
12 whole wheat tortillas, cut into 6 wedges each
2 tablespoons olive oil
1 tablespoon chili powder
A pinch of cayenne pepper
Directions:
Spread the tortillas on a lined baking sheet, add the oil, chili powder and cayenne, toss, introduce in the oven and bake at 350 degrees F for 25 minutes.
Divide into bowls and serve as a side dish.
Enjoy!
Nutrition: calories 199, fat 3, fiber 4, carbs 12, protein 5
Kale Chips
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 8
Ingredients:
1 bunch kale leaves
1 tablespoon olive oil
1 teaspoon smoked paprika
A pinch of black pepper
Directions:
Spread the kale leaves on a baking sheet, add black pepper, oil and paprika, toss, introduce in the oven and bake at 350 degrees F for 15 minutes.
Divide into bowls and serve as a snack.
Enjoy!
Nutrition: calories 177, fat 2, fiber 4, carbs 13, protein 6
Potato Chips
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
2 gold potatoes, cut into thin rounds
1 tablespoon olive oil
2 teaspoons garlic, minced
Directions:
In a bowl, combine the potato chips with the oil and the garlic, toss, spread on a lined baking sheet, introduce in the oven and bake at 400 degrees F for 30 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 200, fat 3, fiber 5, carbs 13, protein 6
Peach Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
½ cup nonfat yogurt
1 cup peaches, chopped
A pinch of cinnamon powder
A pinch of nutmeg, ground
Directions:
In a bowl, combine the yogurt with the peaches, cinnamon and nutmeg, whisk, divide into small bowls and serve as a snack.
Enjoy!
Nutrition: calories 165, fat 2, fiber 3, carbs 14, protein 13
Cereal Mix
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
3 tablespoons olive oil
1 teaspoon hot sauce
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon cumin, ground
A pinch of cayenne pepper
3 cups rice cereal squares
1 cup cornflakes
½ cup pepitas
Directions:
In a bowl, combine the oil with the hot sauce, garlic powder, onion powder, cumin, cayenne, rice cereal, cornflakes and pepitas, toss, spread on a lined baking sheet, introduce in the oven and bake at 350 degrees F for 40 minutes.
Divide into bowls and serve as a snack.
Enjoy!
Nutrition: calories 199, fat 3, fiber 4, carbs 12, protein 5
Goji Berry Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 cup almonds
1 cup goji berries
½ cup sunflower seeds
½ cup pumpkin seeds
½ cup walnuts, halved
12 apricots, dried and quartered
Directions:
In a bowl, combine the almond with the goji berries, sunflower seeds, pumpkin seeds, walnuts and apricots, toss, divide into bowls and serve.
Enjoy!
Nutrition: calories 187, fat 2, fiber 5, carbs 12, protein 6
Artichoke Spread
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
10 ounces spinach, chopped
12 ounces canned artichoke hearts, no-salt-added, drained and chopped
1 cup coconut cream
1 cup low-fat cheddar, shredded
A
pinch of black pepper
Directions:
In a bowl, combine the spinach with the artichokes, cream, cheese and black pepper, stir well, transfer to a baking dish, introduce in the oven and bake at 400 degrees F for 15 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 200, fat 4, fiber 6, carbs 14, protein 8
Avocado Salsa
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 small yellow onion, minced
1 jalapeno, minced
¼ cup cilantro, chopped
A pinch of black pepper
2 avocados, peeled, pitted and cubed
2 tablespoons lime juice
Directions:
In a bowl, combine the onion with the jalapeno, cilantro, black pepper, avocado and lime juice, toss and serve.
Enjoy!
Nutrition: calories 198, fat 2, fiber 5, carbs 14, protein 7
Onion Spread
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
2 yellow onions, sliced
A pinch of black pepper
8 ounces low-fat cream cheese
1 cup coconut cream
2 tablespoons chives, chopped
Directions:
Heat up a pan with the oil over low heat, add the onions and the black pepper, stir and cook for 35 minutes.
In a bowl, combine the onions with the cream cheese, coconut cream and chives, stir well and serve as a party spread.
Enjoy!
Nutrition: calories 212, fat 3, fiber 5, carbs 14, protein 8
Simple Salsa
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
1 yellow bell pepper, cubed
2 tomatoes, cubed
1 cucumber, cubed
1 small red onion, cubed
1 tablespoon olive oil
1 tablespoon red vinegar
Directions:
In a bowl, combine the bell pepper with the tomatoes, cucumber, onion, oil and vinegar, toss, divide into small cups and serve.
Enjoy!
Nutrition: calories 142, fat 4, fiber 4, carbs 6, protein 7
Spinach Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 tablespoon olive oil
10 ounces spinach
1 and ½ cups canned chickpeas, no-salt-added, drained and rinsed
Directions:
In your blender, combine the chickpeas with the oil and the spinach, pulse well, divide into bowls and serve.
Enjoy!
Nutrition: calories 200, fat 3, fiber 5, carbs 14, protein 6
Avocado Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 8
Ingredients:
4 avocados, peeled and pitted
1 cup cilantro leaves
½ cup coconut cream
1 jalapeno, chopped
¼ cup lime juice
A pinch of black pepper
Directions:
In your blender, combine the avocados with the cilantro, coconut cream, jalapeno, lime juice and black pepper, pulse well, divide into bowls and serve.
Enjoy!
Nutrition: calories 187, fat 3, fiber 7, carbs 17, protein 8
Chives Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 tablespoons chives, chopped
1 shallot, minced
1 tablespoon lemon juice
A pinch of black pepper
2 ounces low-fat cheese, shredded
1 cup coconut cream
Directions:
In a bowl, combine the chives with the shallot, lemon juice, black pepper, cheese and coconut cream, whisk well and serve as a party dip.
Enjoy!
Nutrition: calories 211, fat 3, fiber 5, carbs 15, protein 6
Dill Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
8 ounces coconut cream
¼ cup horseradish
2 tablespoons dill
A pinch of black pepper
Directions:
In a bowl, combine the cream with the horseradish, dill and black pepper, stir really well and serve as a party dip.
Enjoy!
Nutrition: calories 181, fat 3, fiber 7, carbs 16, protein 7
Chickpeas Salsa
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
15 ounces canned chickpeas, no-salt-added, drained and rinsed
4 scallions, chopped
2 roasted red peppers, chopped
1 cup baby arugula leaves
2 tablespoons lemon juice
2 tablespoons olive oil
A pinch of black pepper
Directions:
In a bowl, combine the chickpeas with the scallions, red peppers, arugula, lemon juice, oil and black pepper, toss, divide into small bowls and serve.
Enjoy!
Nutrition: calories 189, fat 3, fiber 6, carbs 14, protein 6
Cilantro Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
2 bunches cilantro leaves
½ cup ginger, sliced
3 tablespoons balsamic vinegar
½ cup olive oil
2 tablespoons coconut aminos
2 teaspoons sesame oil
Directions:
In your blender, combine the cilantro with the ginger, vinegar, oil, aminos and sesame oil, pulse well, divide into small cups and serve.
Enjoy!
Nutrition: calories 188, fat 4, fiber 6, carbs 7, protein 8
Yogurt And Dill Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 cup non-fat yogurt
1 garlic clove, minced
¼ cup walnuts, chopped
¼ cup dill, chopped
Directions:
In a bowl, combine the yogurt with the garlic, walnuts and dill, stir well and serve cold.
Enjoy!
Nutrition: calories 181, fat 2, fiber 6, carbs 11, protein 7
Broccoli Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
14 ounces broccoli florets
1 cup low-fat cottage cheese
A pinch of black pepper
Directions:
In your food processor, combine the broccoli with the cheese and black pepper, pulse well, divide into small cups and serve.
Enjoy!
Nutrition: calories 189, fat 4, fiber 6, carbs 15, protein 7
Easy Salmon Spread
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 tablespoons horseradish
8 ounces low-fat cream cheese
2 tablespoons dill, chopped
¼ pound smoked salmon, chopped
A pinch of black pepper
Directions:
In a bowl, combine the horseradish with the cream cheese, dill, salmon and black pepper, stir well and serve as a party spread.
Enjoy!
Nutrition: calories 212, fat 3, fiber 6, carbs 14, protein 7
Turkey Wraps
Preparation ti
me: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
1 peach, cut into 8 wedges
3 ounces turkey breast, cooked and cut into 8 pieces