[2018] Dash Diet Cookbook
Page 26
Enjoy!
Nutrition: calories 210, fat 2, fiber 2, carbs 6, protein 6
Indian Cod Mix
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
4 cod fillets, skinless and boneless
½ teaspoon mustard seeds
A pinch of black pepper
2 green chilies, chopped
1 teaspoon ginger, grated
1 teaspoon curry powder
¼ teaspoon cumin, ground
4 tablespoons olive oil
1 teaspoon turmeric powder
1 red onion, chopped
¼ cup cilantro, chopped
1 and ½ cups coconut cream
3 garlic cloves, minced
Directions:
Heat up a pot with half of the oil over medium heat, add mustard seeds, ginger, onion and garlic, stir and cook for 5 minutes.
Add turmeric, curry powder, chilies and cumin, stir and cook for 5 minutes more.
Add coconut milk, salt and pepper, stir, bring to a boil and cook for 15 minutes.
Heat up another pan with the rest of the oil over medium heat, add fish, stir, cook for 3 minutes, add over the curry mix, also add cilantro, toss, cook for 5 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 200, fat 14, fiber 7, carbs 6, protein 9
Italian Shrimp
Preparation time: 10 minutes
Cooking time: 22 minutes
Servings: 4
Ingredients:
8 ounces mushrooms, chopped
1 asparagus bunch, cut into medium pieces
1 pound shrimp, peeled and deveined
Black pepper to the taste
2 tablespoons olive oil
2 teaspoons Italian seasoning
1 yellow onion, chopped
1 teaspoon red pepper flakes, crushed
1 cup low-fat parmesan cheese, grated
2 garlic cloves, minced
1 cup coconut cream
Directions:
Put water in a pot, bring to a boil over medium heat, add asparagus, steam for 2 minutes, transfer to a bowl with ice water, drain and put in a bowl.
Heat up a pan with the oil over medium heat, add onions and mushrooms, stir and cook for 7 minutes.
Add pepper flakes, Italian seasoning, black pepper and asparagus, stir and cook for 5 minutes more.
Add cream, shrimp, garlic and parmesan, toss, cook for 7 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 225, fat 6, fiber 5, carbs 6, protein 8
Shrimp, Bamboo And Snow Peas Soup
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 scallions, chopped
1 and ½ tablespoons olive oil
1 teaspoon garlic, minced
8 cups low-sodium chicken stock
¼ cup coconut aminos
5 ounces canned bamboo shots, no-salt-added sliced
Black pepper to the taste
1 pound shrimp, peeled and deveined
½ pound snow peas
Directions:
Heat up a pot with the oil over medium heat, add scallions and ginger, stir and cook for 2 minutes.
Add coconut aminos, stock and black pepper, stir and bring to a boil.
Add shrimp, snow peas and bamboo shots, stir, cook for 5 minutes, ladle into bowls and serve.
Enjoy!
Nutrition: calories 200, fat 3, fiber 2, carbs 4, protein 14
Lemony Mussels
Preparation time: 5 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
2 pound mussels, scrubbed
2 garlic cloves, minced
1 tablespoon olive oil
Juice of 1 lemon
Directions:
Put some water in a pot, add mussels, bring to a boil over medium heat, cook for 5 minutes, discard unopened mussels and transfer them to a bowl.
In another bowl, mix the oil with garlic and lemon juice, whisk well, add over the mussels, toss and serve.
Enjoy!
Nutrition: calories 140, fat 4, fiber 4, carbs 8, protein 8
Dash Diet Dessert Recipes
Fresh Parfait
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
4 cups non-fat yogurt
3 tablespoons stevia
2 tablespoons lime juice
2 teaspoons lime zest, grated
4 grapefruits, peeled and chopped
1 tablespoon mint, chopped
Directions:
In a bowl, combine the yogurt with the stevia, lime juice, lime zest and mint and stir.
Divide the grapefruits into small cups, add the yogurt mix in each and serve.
Enjoy!
Nutrition: calories 200, fat 3, fiber 4, carbs 15, protein 10
Delicious Peach Pie
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 peaches, peeled and sliced
½ cup raspberries
½ teaspoon coconut sugar
3 eggs, whisked
1 tablespoon avocado oil
½ cup almond milk
½ cup whole flour
¼ cup non-fat yogurt
Directions:
In a bowl, combine the peaches with sugar and raspberries.
In another bowl, combine the eggs with milk and flour and whisk.
Grease a pie pan with the oil, add eggs mixture, then peaches mix, spread, bake in the oven at 400 degrees F for 20 minutes, slice and serve.
Enjoy!
Nutrition: calories 199, fat 4, fiber 3, carbs 12, protein 9
Simple Brownies
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 8
Ingredients:
6 ounces dark chocolate, chopped
4 egg whites
½ cup hot water
1 teaspoon vanilla extract
2/3 cup coconut sugar
1 and ½ cups whole flour
½ cup walnuts, chopped
Cooking spray
1 teaspoon baking powder
Directions:
In a bowl, combine the chocolate and the hot water and whisk really well.
Add vanilla extract and egg whites and whisk well again.
In another bowl, combine the sugar with flour, baking powder and walnuts and stir.
Combine the 2 mixtures, stir well, pour this into a cake pan greased with cooking spray, spread well, bake in the oven for 30 minutes, cool down, slice and serve.
Enjoy!
Nutrition: calories 144, fat 4, fiber 4, carbs 9, protein 8
Apple Tart
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 8
Ingredients:
4 apples, cored, peeled and sliced
¼ cup natural apple juice
½ cup cranberries, dried
2 tablespoons cornstarch
2 teaspoons coconut sugar
1 teaspoon vanilla extract
¼ teaspoon cinnamon powder
For the crust:
1 and ¼ cup whole wheat flour
2 teaspoons sugar
3 tablespoons coconut oil, melted
¼ cup cold water
Directions:
In a bowl, combine the cranberries with the apple juice.
In another bowl, combine the apples with cornstarch, toss and add the cranberries mix.
Stir everything, add vanilla and cinnamon and stir everything again.
In a separate bowl, mix the flour with the sugar, oil and cold water and stir until you obtain a dough.
Tran
sfer the dough to a working surface, flatten well, roll into a circle and transfer to a tart pan.
Press the crust well into the pan, add the apples mix over the crust, introduce in the oven, bake at 375 degrees F for 25 minutes, cool it down, slice and serve.
Enjoy!
Nutrition: calories 182, fat 5, fiber 4, carb 15, protein 5
Easy Chocolate Cake
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 10
Ingredients:
3 cups whole wheat flour
1 cup coconut sugar
1 tablespoon vanilla extract
3 tablespoons cocoa powder
2 tablespoons vinegar
2 and ½ teaspoons baking soda
2 cups hot water
½ cup coconut oil, melted
Directions:
In a bowl, combine the flour with the baking soda, sugar, flour and cocoa powder and stir.
Put this into a baking pan, make 3 holes in this mix, add the vanilla extract in one, the oil in another and the vinegar in the third one.
Add the water over the mix from the pan, whisk everything for 2 minutes, introduce in the oven at 350 degrees F, bake for 25 minutes, leave the cake to cool down, slice and serve.
Enjoy!
Nutrition: calories 200, fat 4, fiber 2, carbs 12, protein 6
Apple Pancakes
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
½ cup brown rice flour
½ cup sweet rice flour
¼ cup almond flour
1 teaspoon baking soda
1 teaspoon baking powder
2 tablespoons flaxseeds
½ teaspoon cinnamon powder
2 tablespoons maple syrup
½ cup natural apple sauce
¼ cup water
Cooking spray
2 apples, cored, peeled and chopped
Directions:
In a bowl, combine the brown rice flour with sweet rice flour, almond flour, baking soda, baking powder, flaxseeds, cinnamon, maple syrup, apple sauce, water and apples and stir well.
Heat up a pan over medium-high heat, grease with cooking spray, drop some of the batter, spread, cook the pancake until it’s golden on both sides and transfer to a plate.
Repeat with the rest of the batter and serve your pancakes warm.
Enjoy!
Nutrition: calories 232, fat 4, fiber 6, carbs 12, protein 4
Easy Fudge
Preparation time: 2 hours
Cooking time: 7 minutes
Servings: 12
Ingredients:
1 cup non-fat milk
½ cup low-fat butter
2 cups coconut sugar
12 ounces dark chocolate, chopped
1 teaspoon vanilla extract
Directions:
Heat up a pan with the milk over medium heat, add the sugar and the butter, stir and cook everything for 7 minutes.
Take this off heat, add the chocolate and whisk everything.
Pour this into a lined square pan, spread well, keep in the fridge for 2 hours, cut into small squares and serve.
Enjoy!
Nutrition: calories 154, fat 5, fiber 5, carbs 16, protein 3
Fruit Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 8
Ingredients:
1 watermelon, peeled and chopped
1 teaspoon vanilla extract
1 cup strawberries, chopped
1 cup kiwis, peeled and chopped
1 cup blueberries
1 teaspoon coconut sugar
8 ounces non-fat yogurt
8 ounces low-fat cream cheese
Directions:
In a bowl, combine the watermelon with the vanilla, strawberries, kiwis, blueberries, sugar, yogurt and cream cheese, toss, divide into small cups and serve cold.
Enjoy!
Nutrition: calories 143, fat 4, fiber 6, carb 12, protein 5
Black Bean Brownies
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 12
Ingredients:
1 and ½ cups canned black beans, no-salt-added, drained and rinsed
2 tablespoons coconut sugar
½ cup quick oats
2 tablespoons cocoa powder
1/3 cup maple syrup
¼ cup coconut oil, melted
½ teaspoon baking powder
2 teaspoons vanilla extract
Cooking spray
Directions:
In your food processor, combine the black beans with coconut sugar, oats, cocoa powder, maple syrup, oil, baking powder and vanilla extract and pulse well.
Grease a square pan with cooking spray, add the black beans mix, spread, introduce in the oven, bake at 350 degrees F for 20 minutes, leave aside to cool down, slice and serve.
Enjoy!
Nutrition: calories 200, fat 3, fiber 3, carbs 14, protein 4
Banana Cake
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 8
Ingredients:
2 cups whole wheat flour
¼ cup cocoa powder
1 banana, peeled and mashed
½ teaspoon baking soda
½ cup coconut sugar
¾ cup almond milk
¼ cup coconut oil, melted
1 egg
1 egg white
1 teaspoon vanilla extract
1 tablespoon lemon juice
Cooking spray
Directions:
In a bowl, combine the flour with the cocoa powder, baking soda and sugar and stir.
Add banana, milk, oil, egg, egg white, vanilla and lemon juice and stir really well.
Grease a cake pan with cooking spray, pour the cake mix, spread, bake in the oven at 350 degrees F for 25 minutes, cool down, slice and serve.
Enjoy!
Nutrition: calories 165, fat 1, fiber 4, carbs 17, protein 4
Chocolate Pudding
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 tablespoons coconut sugar
3 tablespoons cornstarch
2 tablespoons cocoa powder
2 cups almond milk
1/3 cup chocolate chips, unsweetened
½ teaspoon vanilla extract
Directions:
Put the cornstarch in a pan, add cocoa, sugar and milk, whisk well and heat up over medium heat for 5 minutes.
Take this off heat, add vanilla and chocolate chips, whisk well, pour into small cups and serve cold.
Enjoy!
Nutrition: calories 182, fat 5, fiber 3, carbs 16, protein 6
Coconut Mousse
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 12
Ingredients:
2 and ¾ cup coconut milk
1 teaspoon coconut extract
1 teaspoon vanilla extract
4 teaspoons coconut sugar
1 cup coconut, toasted
Directions:
In a bowl, combine the coconut milk with the coconut extract, vanilla extract, coconut and sugar, whisk well, divide into small cups and serve cold.
Enjoy!
Nutrition: calories 152, fat 5, fiber 1, carbs 11, protein 3
Mango Pudding
Preparation time: 10 minutes
Cooking time: 50 minutes
Servings: 4
Ingredients:
1 cup brown rice
2 cups water
1 mango, peeled and chopped
1 cup coconut milk
2 tablespoons coconut sugar
1 teaspoon vanilla extract
½ teaspoon cinnamon powder
Directions:
Add rice, stir, cover the pan and cook for 40 minutes.
Add milk, sugar, vanilla, cinnamon and mango, stir, cover the pan again, cook for 10 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 251, fat 3, fiber 4, carbs 16, protein 7
Rhubarb Pie
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 12
Ingredients:
2 cups whole wheat flour
1 cup low-fat butter, melted
1 cup pecans, chopped
1 and ¼ cup coconut sugar
4 cups rhubarb, chopped