[2018] Dash Diet Cookbook
Page 14
Directions:
Roll 2 peach wedges in 2 slices of turkey, wrap, secure with a toothpick, repeat with the rest of the peach wedges and turkey and serve as a snack.
Enjoy!
Nutrition: calories 200, fat 2, fiber 5, carbs 13, protein 9
Plantain Chips
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 green plantains, peeled and thinly sliced
4 cups coconut oil, melted
A pinch of red pepper flakes
Directions:
Heat up a pan with the coconut oil over medium-high heat, add plantain chips, sprinkle pepper flakes, fry them for 5 minutes on each side, transfer to paper towels, drain grease, divide into bowls and serve as a snack.
Enjoy!
Nutrition: calories 180, fat 3, fiber 3, carbs 8, protein 12
Green Beans Snack
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 8
Ingredients:
1/3 cup coconut oil, melted
5 pounds green beans
1 teaspoon garlic powder
1 teaspoon onion powder
Directions:
In a bowl, mix green beans with coconut oil, garlic and onion powder, toss to coat very well, spread on a lined baking sheet, introduce in the oven and bake at 425 degrees F for 16 minutes.
Serve cold as a snack.
Enjoy!
Nutrition: calories 120, fat 3, fiber 4, carbs 7, protein 7
Dates Snack
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
4 medjool dates, cut on one side
6 pistachios, raw and chopped
1 teaspoon coconut, shredded
Directions:
In a bowl, mix chopped pistachios with coconut, stir, stuff the dates with this, divide into bowls and serve.
Enjoy!
Nutrition: calories 100, fat 1, fiber 2, carbs 2, protein 6
Baby Spinach Snack
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 3
Ingredients:
2 cups baby spinach, washed
A pinch of black pepper
½ tablespoon olive oil
½ teaspoon garlic powder
Directions:
Spread the baby spinach on a lined baking sheet, add oil, black pepper and garlic powder, toss a bit, introduce in the oven, bake at 350 degrees F for 10 minutes, divide into bowls and serve as a snack.
Enjoy!
Nutrition: calories 125, fat 4, fiber 1, carbs 4, protein 2
Potato Bites
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 3
Ingredients:
1 potato, sliced
2 bacon slices, already cooked and crumbled
1 small avocado, pitted and cubed
Cooking spray
Directions:
Spread potato slices on a lined baking sheet, spray with cooking oil, introduce in the oven at 350 degrees F, bake for 20 minutes, arrange on a platter, top each slice with avocado and crumbled bacon and serve as a snack.
Enjoy!
Nutrition: calories 180, fat 4, fiber 1, carbs 8, protein 6
Sesame Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
1 cup sesame seed paste, pure
Black pepper to the taste
1 cup veggie stock
½ cup lemon juice
½ teaspoon cumin, ground
3 garlic cloves, chopped
Directions:
In your food processor, mix the sesame paste with black pepper, stock, lemon juice, cumin and garlic, pulse very well, divide into bowls and serve as a party dip.
Enjoy!
Nutrition: calories 120, fat 12, fiber 2, carbs 7, protein 4
Rosemary Squash Dip
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
1 cup butternut squash, peeled and cubed
1 tablespoon water
Cooking spray
2 tablespoons coconut milk
2 teaspoons rosemary, dried
Black pepper to the taste
Directions:
Spread squash cubes on a lined baking sheet, spray some cooking oil, introduce in the oven, bake at 365 degrees F for 40 minutes, transfer to your blender, add water, milk, rosemary and black pepper, pulse well, divide into small bowls and serve
Enjoy!
Nutrition: calories 182, fat 5, fiber 7, carbs 12, protein 5
Bean Spread
Preparation time: 10 minutes
Cooking time: 7 hours
Servings: 4
Ingredients:
1 cup white beans, dried
1 teaspoon apple cider vinegar
1 cup veggie stock
1 tablespoon water
Directions:
In your slow cooker, mix beans with stock, stir, cover, cook on Low for 6 hours, drain, transfer to your food processor, add vinegar and water, pulse well, divide into bowls and serve.
Enjoy!
Nutrition: calories 181, fat 6, fiber 5, carbs 9, protein 7
Eggplant Salsa
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ½ cups tomatoes, chopped
3 cups eggplant, cubed
A drizzle of olive oil
2 teaspoons capers
6 ounces green olives, pitted and sliced
4 garlic cloves, minced
2 teaspoons balsamic vinegar
1 tablespoon basil, chopped
Black pepper to the taste
Directions:
Heat up a pan with the oil over medium-high heat, add eggplant, stir and cook for 5 minutes.
Add tomatoes, capers, olives, garlic, vinegar, basil and black pepper, toss, cook for 5 minutes more, divide into small cups and serve cold.
Enjoy!
Nutrition: calories 120, fat 6, fiber 5, carbs 9, protein 7
Carrots And Cauliflower Spread
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
1 cup carrots, sliced
2 cups cauliflower florets
½ cup cashews
2 and ½ cups water
1 cup almond milk
1 teaspoon garlic powder
¼ teaspoon smoked paprika
Directions:
In a small pot, mix the carrots with cauliflower, cashews and water, stir, cover, bring to a boil over medium heat, cook for 40 minutes, drain and transfer to a blender.
Add almond milk, garlic powder and paprika, pulse well, divide into small bowls and serve
Enjoy!
Nutrition: calories 201, fat 7, fiber 4, carbs 7, protein 7
Italian Veggie Salsa
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 red bell peppers, cut into medium wedges
3 zucchinis, sliced
½ cup garlic, minced
2 tablespoons olive oil
A pinch of black pepper
1 teaspoon Italian seasoning
Directions:
Heat up a pan with the oil over medium-high heat, add bell peppers and zucchini, toss and cook for 5 minutes.
Add garlic, black pepper and Italian seasoning, toss, cook for 5 minutes more, divide into small cups and serve as a snack.
Enjoy!
Nutrition: calories 132, fat 3, fiber 3, carbs 7, protein 4
<
br /> Black Bean Salsa
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
1 tablespoon coconut aminos
½ teaspoon cumin, ground
1 cup canned black beans, no-salt-added, drained and rinsed
1 cup salsa
6 cups romaine lettuce leaves, torn
½ cup avocado, peeled, pitted and cubed
Directions:
In a bowl, combine the beans with the aminos, cumin, salsa, lettuce and avocado, toss, divide into small bowls and serve as a snack.
Enjoy!
Nutrition: calories 181, fat 4, fiber 7, carbs 14, protein 7
Corn Spread
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
30 ounces canned corn, drained
2 green onions, chopped
½ cup coconut cream
1 jalapeno, chopped
½ teaspoon chili powder
Directions:
In a small pan, combine the corn with green onions, jalapeno and chili powder, stir, bring to a simmer, cook over medium heat for 10 minutes, leave aside to cool down, add coconut cream, stir well, divide into small bowls and serve as a spread.
Enjoy!
Nutrition: calories 192, fat 5, fiber 10, carbs 11, protein 8
Mushroom Dip
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
1 cup yellow onion, chopped
3 garlic cloves, minced
1 pound mushrooms, chopped
28 ounces tomato sauce, no-salt-added
Black pepper to the taste
Directions:
Put the onion in a pot, add garlic, mushrooms, black pepper and tomato sauce, stir, cook over medium heat for 20 minutes, leave aside to cool down, divide into small bowls and serve.
Enjoy!
Nutrition: calories 215, fat 4, fiber 7, carbs 3, protein 7
Salsa Bean Dip
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
½ cup salsa
2 cups canned white beans, no-salt-added, drained and rinsed
1 cup low-fat cheddar, shredded
2 tablespoons green onions, chopped
Directions:
In a small pot, combine the beans with the green onions and salsa, stir, bring to a simmer over medium heat, cook for 20 minutes, add cheese, stir until it melts, take off heat, leave aside to cool down, divide into bowls and serve.
Enjoy!
Nutrition: calories 212, fat 5, fiber 6, carbs 10, protein 8
Mung Sprouts Salsa
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
1 red onion, chopped
2 cups mung beans, sprouted
A pinch of red chili powder
1 green chili pepper, chopped
1 tomato, chopped
1 teaspoon chaat masala
1 teaspoon lemon juice
1 tablespoon coriander, chopped
Black pepper to the taste
Directions:
In a salad bowl, mix onion with mung sprouts, chili pepper, tomato, chili powder, chaat masala, lemon juice, coriander and pepper, toss well, divide into small cups and serve.
Enjoy!
Nutrition: calories 100, fat 2, fiber 1, carbs 3, protein 6
Mung Beans Snack Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
2 cups tomatoes, chopped
2 cups cucumber, chopped
3 cups mixed greens
2 cups mung beans, sprouted
2 cups clover sprouts
For the salad dressing:
1 tablespoon cumin, ground
1 cup dill, chopped
4 tablespoons lemon juice
1 avocado, pitted, peeled and roughly chopped
1 cucumber, roughly chopped
Directions:
In a salad bowl, mix tomatoes with 2 cups cucumber, greens, clover and mung sprouts.
In your blender, mix cumin with dill, lemon juice, 1 cucumber and avocado, blend really well, add this to your salad, toss well and serve as a snack
Enjoy!
Nutrition: calories 120, fat 0, fiber 2, carbs 1, protein 6
Sprouts And Apples Snack Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 pound Brussels sprouts, shredded
1 cup walnuts, chopped
1 apple, cored and cubed
1 red onion, chopped
For the salad dressing:
3 tablespoons red vinegar
1 tablespoon mustard
½ cup olive oil
1 garlic clove, minced
Black pepper to the taste
Directions:
In a salad bowl, mix sprouts with apple, onion and walnuts.
In another bowl, mix vinegar with mustard, oil, garlic and pepper, whisk really well, add this to your salad, toss well and serve as a snack.
Enjoy!
Nutrition: calories 120, fat 2, fiber 2, carbs 8, protein 6
Moroccan Leeks Snack Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 bunch radishes, sliced
3 cups leeks, chopped
1 and ½ cups olives, pitted and sliced
A pinch of turmeric powder
Black pepper to the taste
2 tablespoons olive oil
1 cup cilantro, chopped
Directions:
In a bowl, mix radishes with leeks, olives and cilantro.
Add black pepper, oil and turmeric, toss to coat and serve as a snack.
Enjoy!
Nutrition: calories 120, fat 1, fiber 1, carbs 8, protein 6
Celery And Raisins Snack Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
½ cup raisins
4 cups celery, sliced
¼ cup parsley, chopped
½ cup walnuts, chopped
Juice of ½ lemon
2 tablespoons olive oil
Salt and black pepper to the taste
Directions:
In a salad bowl, mix celery with raisins, walnuts, parsley, lemon juice, oil and black pepper, toss, divide into small cups and serve as a snack.
Enjoy!
Nutrition: calories 120, fat 1, fiber 2, carbs 6, protein 5
Dijon Celery Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
5 teaspoons stevia
½ cup lemon juice
1/3 cup Dijon mustard
2/3 cup olive oil
Black pepper to the taste
2 apples, cored, peeled and cubed
1 bunch celery and leaves, roughly chopped
¾ cup walnuts, chopped
Directions:
In a salad bowl, mix celery and its leaves with apple pieces and walnuts.
Add black pepper, lemon juice, mustard, stevia and olive oil, whisk well, add to your salad, toss, divide into small cups and serve as a snack.
Enjoy!
Nutrition: calories 125, fat 2, fiber 2, carbs 7, protein 7
Napa Cabbage Slaw
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
½ cup red bell pepper, cut into t
hin strips
1 carrot, grated
4 cups napa cabbage, shredded
3 green onions, chopped
1 tablespoon olive oil
2 teaspoons ginger, grated
½ teaspoon red pepper flakes, crushed
3 tablespoons balsamic vinegar