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The Ultimate Dash Diet Cookbook

The Ultimate DASH Diet Cookbook Disclaimer

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This cookbook explains in depth what the DASH diet is and how it can benefit you, there is no calorie counting on this diet.

It also features over 100 different mouthwatering recipes to help you start and stay

on this program. There are Breakfast, Lunch, Salads, Mason Jar, Appetizers, Dinner, Grilling, Snacks and Sides, Seafood, Slow Cooker, Soup, Vegetarian, Smoothie, Cocktail and Dessert recipes.

You will enjoy a diet rich in fruits, vegetables, lean meats/poultry/fish, heart

healthy fats and correct amounts of whole grain. So say goodbye to long empty calories and sodium high foods.

There is detailed information about Phase One and Phase Two of the Dash Diet

along with a 14 day meal plan to get you on the right path. Answers to FAQ’s.

The DASH plan incorporates more fruits and vegetables, low fat or nonfat dairy,

beans, and nuts than the others diets. Also rich in potassium, magnesium and

calcium

The diet is extremely effective for so many people it has been proven to reduce the

systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in

patients with high normal blood pressure, now called "pre-hypertension."

The DASH diet also features a high quotient of anti-oxidant rich foods thought by

some to retard or prevent chronic health problems including cancer, heart disease,

and stroke.

For the 5th year in a row, the expert panel from US News & World Report chose the

DASH diet as the Best Diet, Healthiest Diet, and the Best Diet for Diabetes. They

say, "DASH was developed to fight high blood pressure, not as an all-purpose diet.

But it certainly looked like an all-star to our panel of experts, who gave it high

marks for its nutritional completeness, safety, ability to prevent or control diabetes,

and role in supporting heart health.

The Dash Diet is easy to follow, it will not feel like a diet it will become an everyday

safe and nutritious way to eat and the weight loss will be one of the many benefits

you will be rewarded with.

Researchers have also found that the DASH diet is more effective than a low

oxalate diet in the prevention and treatment of kidney stones, specifically calcium

oxalate kidney stones.

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The DASH diet is a plant-focused

diet, rich in fruits and vegetables,

nuts, with low-fat and non-fat dairy,

lean meats, fish, and poultry, mostly

whole grains, and heart healthy fats. You fill up on delicious fruits and vegetables,

paired up with protein-rich foods to quench your hunger. This makes a plan that is

so easy to follow.

The DASH Diet Plan If Followed Correctly Can Help Reduce High Blood Pressure And

Even Help To Lose Weight.

What Is The DASH Diet?

DASH stands for Dietary Approaches to Stop Hypertension. It’s one of two diets

recommended by the USDA to promote health and wellness and prevent chronic

diseases like high blood pressure or diabetes.

The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-

fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart

healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-

rich foods to quench your hunger. This makes a plan that is so easy to follow.

What Can I Eat On The DASH Diet?

Whole grains: 6-8 servings of whole wheat bread, rolls, whole wheat pasta,

English muffins, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted

pretzels or unsalted popcorn

Vegetables: 4-5 servings of broccoli, carrots, collards, green beans, green peas,

kale, lima beans, potatoes, spinach, squash, sweet potatoes, or tomatoes

Fruits: 4-5 servings of apples, apricots, bananas, dates, grapes, oranges,

grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins,

strawberries, or tangerines

Fat-free or low-fat dairy: 2-3 servings of fat-free (skim) or low-fat (1%) milk or

buttermilk; fat-free, low-fat, or reduced-fat cheese or cream cheese; fat-free or

low-fat regular or frozen yogurt

Lean protein: 6 or fewer servings of lean meat, fish all seafood that has been

broiled, baked, poached or roasted

Nuts, seeds & legumes: 4-5 servings per week of almonds, hazelnuts, mixed

nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split

peas.


Healthy fats & oils: 2-3 servings of soft margarine, vegetable oil (canola, corn,

olive, or safflower), low-fat mayonnaise, or light salad dressing

Sweets: 5 or fewer servings per week of fruit-flavored gelatin, fruit punch, hard

candy, jelly, maple syrup, sorbet and ices, sugar.

The Ultimate Dash Diet Cookbook is a wonderful guide to healthy living.

This is an easy to follow cookbook that you can download onto your computer,

tablet or print and use anywhere. These great tasting recipes are fun and full of a

variety that will make you healthier.

And when you get your copy of The Ultimate DASH Diet Cookbook you will be

eating healthy meals that do not result in you eating bland, boring or tasteless

foods.

Simple, Easy, DASH Diet Recipes

With a wide variety of easy-to-make DASH diet-friendly meals

that will get rave reviews from friends and family every time!

Clear Directions Anyone Can Follow

There's no guesswork, we walk you through each recipe with 100%

crystal-clear detail, making SURE you're able to prepare the dish

Absolutely Everything You Need

..to follow the healthiest diet in the world and to start achieving the

health, energy, vitality and weight loss results you want!

The DASH eating plan is a low-fat eating plan rich in calcium, potassium and

magnesium and includes two to three servings of dairy foods and eight to ten

servings of fruits and vegetables each day. You will be quickly cooking with fresh

ingredients that provide the ultimate range of delicious flavors that will have

anyone rushing to the kitchen to eat your next meal.


DASH stands for Dietary

Approaches to Stop

Hypertension. It’s one of two

diets recommended by the

USDA to promote health and

wellness and prevent chronic

diseases like high blood

pressure or diabetes.

Voted by health experts as

the best overall diet five years

in a row, including the

American Heart Foundation,

the DASH Diet – originally

developed to fight high blood

pressure, it is a safe and easy-to-follow eating plan that fights diseases and can

even help you lose weight.

The DASH Diet focuses on lowering sodium intake and increasing fiber, vitamins,

and minerals can help lower your blood pressure in as little as two weeks.

DASH Diet is short for Dietary Approaches to Stop Hypertension; it aims to lower

your consumption of sodium, which aids in lowering your blood pressure. Since the

diet focuses on eating the right foods with the right portions, it's also effective for

short- and long-term weight loss

The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk

products, whole grains, fish, poultry, beans, seeds, and nuts.

The Dash Diet is the number one diet for the fifth year in a row and here are the

Dash Diet Guidelines. DASH is an abbreviation for "Dietary Approaches to Stop

Hypertension," the US National Institute of Health designed the food program

specifically to help those who suffer from high blood pressure to lower their blood

pressure numbers without having to turn to medication.

The DASH diet prevents us from eating bad foods and makes us realize with the

importance of the relation between health and healthy eating.

Many of these foods are rich in fiber, calcium, protein and potassium, which have

been shown to help fend off or lower high blood pressure.

The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts.


Phase 1: Two Weeks to Shrink Your Waistline

During the 14 days of phase 1, you will learn how to satisfy your hunger and feel

fuller longer. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars. You can enjoy 2-3 servings of low-fat dairy per day. This would include 1

cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium.

You can also enjoy up to 6 ounces of lean meats, fish and poultry a day. Aim for 4

to 5 servings of beans or lentils a week

By avoiding starchy foods with sugar, you’re helping to regulate your blood sugar and diminish cravings. Try leafy greens like lettuce and spinach or cruciferous

vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers and tomatoes.

Opt for protein-rich foods that have healthy fats, like fresh nuts and seeds, or fatty

fish like salmon or mackerel. Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta-carotene. Toss them in a salad along

with vegetable oils, especially olive, canola and nut oils, which you can use as salad dressing.

Phase 2: Dash Diet After the first 14 days, you will continue to eat the foods from

Phase 1 but re-introduce some other healthy foods that will help you continue your weight loss. Phase 2 is your life plan, so it should last forever so you can keep your blood pressure low and keep weight off.

Whole Grains: Choose from cereals, breads and pasta. Aim for 6 to 8 servings a day. Fruit: Make fruit (fresh or frozen) a part of your diet every day. Aim for 4 to 5

servings a day. Low-Fat Milk or Yogurt: Stick to 2 to 3 servings a day as in Phase 1.

Sugar: You can have 3 to 4 servings of sugary foods each week. Alcohol: You can have a small glass of red wine occasionally, which represents one fruit serving.


Phase 1: Two Weeks to Shrink Your Waistline

Day 1

Breakfast

Hardboiled egg (Hint: Make several hard-boiled eggs, and peel. Store in a zipper

bag in the refrigerator. Then you will have them when you need them for super-quick breakfasts. You can also find prepackaged, peeled hard-boiled eggs in some stores).

1 or 2 slices Canadian bacon

6 ounces tomato juice, low-sodium

Midmorning Snack

1 stick light cheese Baby carrots

Lunch

Acapulco Tuna Salad

Cherry tomatoes Small side salad: dressed with Italian or oil and vinegar dressing Strawberry Jell-O cup, sugar-free

Mid afternoon Snack

4 ounces lemon light yogurt, fat-free, artificially sweetened 18 cashews (1 ounce by weight, 1/4 cup by volume, or small handful)

Before-Dinner Snack (Optional)

Pepper strips. (Tip: To make the strips quickly, cut off the tops and bottoms of some red, yellow, or orange bell peppers. Remove seeds and cut in half.

Flatten each half and take a very sharp knife and cut along the surface, removing the membranes. Then cut into 1-inch strips.

These are great to dip into guacamole, as a chip substitute).

2 ounces guacamole, which is about 1/4 cup


Dinner

Crispy Grilled Chicken 1 cup (or more) mixed carrots, broccoli, and cauliflower blend: steamed or

micro waved Salad: Romaine blend with Italian dressing

Raspberry Jell-O cup, sugar-free

Day 2

Breakfast

Mini-Egg Beaters Southwestern Style omelet. Spray microwave-safe dish or cup with cooking spray. Add 1/4-1/2 cup Egg Beaters Southwestern Style.

Microwave on high for 1 minute. Stir, and cook an additional 15 seconds. 4-6 ounces tomato juice, low-sodium

Midmorning Snack

1 light cheese wedge or 6 grape tomatoes

Lunch

2-3 Turkey-Swiss roll-ups. Cheese on the outside, as the wrap. Deli turkey

slices for the meat. Add whatever condiments you like, such as mustard. You could also add lettuce as the outermost layer of the wrap.

1/2-1 cup coleslaw Raw snow peas or sugar snap pea pods (as much as you like) Orange Jell-O cup, sugar-free

Mid afternoon Snack



10 peanuts in the shell (20 individual peanuts) (Hint: Shelling nuts slows you

down, so you are less likely to overeat them.)

Dinner

Roasted sliced turkey Sautéed carrots and onions. Sauté 1 medium onion, thinly sliced, in 1

tablespoon olive oil or canola oil. Add about 8 ounces sliced carrots, and

continue to sauté until the carrots are soft. Add 1 thin pat of butter at the


end. (Hints: Top the turkey with the sautéed carrots for extra flavor. If you like very soft carrots, microwave first before sautéing.)

Side salad topped with Italian dressing + Lime Jell-O cup, sugar-free

Day 3

Breakfast

Scrambled eggs 1-2 slices Canadian bacon

4-6 ounces diet cranberry juice

Midmorning Snack

4 ounces raspberry light yogurt, nonfat, artificially sweetened 23 almonds (1 ounce by weight, 1/4 cup by volume)

Lunch

Cold fried chicken breast (don’t eat the skin or coating) [Hint: The chicken doesn’t have to be cold. This could be a fast-food lunch but only if you can choose whole chicken parts. (Definitely do not choose chicken tenders,

patties, crispy chicken, or nuggets. They have too much breading for the amount of meat.) Most fried chicken places have coleslaw as a side. When

you get back to your office, you can have the carrots and Jell-O.] Coleslaw Baby carrots

Lemon Jell-O cup, sugar-free

Mid afternoon Snack

1-2 light cheese wedges 6 grape tomatoes


Pepper strips

Guacamole

Dinner

Super-Savory Sliders 1 cup broccoli

Side salad with balsamic dressing

1-2 strawberry Jell-O cups, sugar-free


PHASE TWO is the maintenance diet that you will stick to for as long as you wish to stay on the diet.

Day 1

Breakfast

3/4 cup Wheaties (1 ounce by weight) 8 ounces skim milk 4-6 ounces strawberries or raspberries

Midmorning Snack (Optional)

1-2 light cheese wedges

Grape tomatoes

Lunch

2-3 turkey and Swiss roll-ups Baby carrots

Small plum

Mid afternoon Snack

6 ounces blueberry light yogurt 10 cashews


10 peanuts in the shell (20 individual peanuts)

Dinner

Pan-seared tilapia. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Cook about 4 minutes per side or until the fish flakes easily with a fork.

Before finishing, place about 1 pat of butter or margarine in the pan, and allow the melted butter to coat all the pieces. (To serve four, choose four 4-ounce tilapia filets.)

Mango-Melon Salsa Fresh asparagus

Strawberry Jello-O cup, sugar-free


Day 2

Breakfast

Hot chocolate. To 8 ounces skim milk, add 1 heaping teaspoon unsweetened

cocoa and 2 packets Splenda or Truvia. 1-2 hard-boiled eggs 6-8 ounces light cranberry juice. Hint: Light cranberry juice has more calories

than the diet version, but you may prefer it. 4-6 ounces strawberries


6 ounces key lime light yogurt, nonfat, artificially sweetened

10 ounces almonds

Lunch

Turkey and Swiss sandwich. Put 2-4 ounces turkey and a slice of reduced-fat Swiss cheese on two pieces light whole wheat bread; add lettuce, tomato,

and any other veggies or condiments that you choose. Pepper strips

Coleslaw or side salad Raspberry Jell-O cup, artificially sweetened

Mid afternoon Snack

1 Clementine orange

1-2 light cheese wedges


Pepper strips 1/4-1/2 cup hummus

Dinner

Meaty Sauce Over Spaghetti Squash

Side salad, with Italian, oil and vinegar, or vinaigrette dressing Fudge bar


Day 3

Breakfast

1/2 cup oatmeal, cooked: topped with cinnamon, Splenda Brown Sugar

Blend, or Truvia, and 1 tablespoon chopped almonds (optional) 1/2 banana, medium or large 4-6 ounces tomato juice, low-sodium

Latte: 8 ounces skim milk, 2 ounces espresso



Lunch

Acapulco Tuna Salad in 1/2 whole wheat pita pocket. (Hint: Feel free to add other veggies, such as lettuce, tomatoes, red cabbage, and grated carrots).

Sliced bell peppers

Orange Jello-O cup, artificially sweetened

Mid afternoon Snack

4-6 ounces strawberries 10 cashews


10 peanuts in the shell (20 individual peanuts)

Dinner

Naked Chicken Piccata Green beans Sliced tomatoes

Side salad, with Italian dressing 4-6 ounces raspberries on 1/2-1 cup frozen yogurt, nonfat, artificially

sweetened


Day 4

Breakfast

1-3 scrambled eggs

1 slice whole-wheat toast (light, if desired) 1 tablespoon jelly or jam 4-6 ounces orange juice

Latte or 8 ounces skim milk


4-6 ounces blueberries 10 almonds

Lunch

2-3 Muenster cheese and roast beef roll-ups. (Hint: Accessorize per your taste. You could add lettuce for the wrap and stuff with grated carrots or red cabbage in the center.)

Italian coleslaw (Hint: This is regular coleslaw with thin pepper strips, grated carrots, and oil and vinegar dressing.)

Small peach

Mid afternoon Snack

6 ounces strawberry light yogurt, nonfat, artificially sweetened


Baby carrots dipped in 2 tablespoons peanut butter

Dinner

Zucchini Lasagna Side salad: Lettuce, grape tomatoes, red cabbage and blue cheese crumbles

or small slice of goat cheese, with oil and vinegar or vinaigrette dressing.

Fudge bar or other low-calorie, low-sugar, low-fat ice cream bar

Do not exceed more than 2400 milligrams per day, so if you are over that requirement slowly reduce the intake a little bit each day over a 2-3 week

period so your taste buds will get use to less salt.


Remove Salt Shakers from your table where you eat your meals.

Buy fresh or plain frozen vegetable with “no salt added”.

If you buy regular canned convenience food, rinse the content of the can to reduce

the sodium

Add little or no salt to your cooking and substitute with herbs and spices

We now live in a day and age where it is a requirement for Food and Drug labels to let us know what we are consuming so make the most of these labels at read your

food labels. Make sure you choose the least amount of Sodium on the label.

The daily salt recommendation is for people under 50 is 2300mg per day and for those over 50 only 1500mg per day. 1500mg of sodium is about 0.75

teaspoons or 3.75 grams.

Most Americans eat 3400mg per day most of it coming from processed

foods, as salt is used as a preservative - but this amount of salt daily increases the risk of heart disease, stroke and high blood pressure.


BENEFITS of THE DASH DIET

The DASH diet was originally developed to help people to lower blood

pressure without medication, but it's been shown to have many additional

health benefits. It also lowers the risk of diabetes, stroke, heart attacks,

kidney stones, several types of cancer.

Now we know that it also decreases heart disease risk, according to a study

published online in the journal "Circulation: Cardiovascular Quality and

Outcomes."

The new data show that subjects who followed the DASH diet decreased

their 10-year risk of coronary heart disease by 18% over those who ate a

more typical American diet and by 11% over those who ate a diet rich in

fruits and vegetables but otherwise similar to a typical American diet.

Many people have now turned to the Dash Diet and way of living in order to

regain their health, energy, vitality and power. Body weight and the food we eat are the controlling risk factors for cancer.

Obesity contributes too many types of cancer like breast esophagus,

pancreas, uterus, and colon and prostrate, so combining the Dash Diet with

reducing calorie intake and exercise it can drastically reduce the risk of cancer.


Here are a few of the benefits you can look forward to:

Leaner, Stronger Muscles

Increased Energy Significantly More Stamina

Clearer, Smoother Skin Weight Loss Results

Better Performance and Recovery Stronger Immune System

Enhanced Libido Greater Mental Clarity

No More Hunger/Cravings Thicker, Fuller Hair

Clear Eyes And So Much More

This is just some of the reason why so many people from all walks of life are

turning to the DASH diet because it produces results without the oppressive, tasteless foods and portion or calorie control you find on most diets.

The trick to making the DASH diet work is being able to make a variety of meals that taste good to you, so that you never get bored and always feel

great about what you’re eating.

The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole

grains, and heart healthy fats. You fill up on delicious fruits and vegetables,

paired up with protein-rich foods to quench your hunger. This makes a plan that is so easy to follow.

The DASH Diet is best done in two stages, so the DASH Diet stage 1 is

basically a low-carbohydrate diet, with no fruit and whole grains, it lasts for 14 days.

Then after 14 days you go into Stage Two, this is when you reintroduced

with healthy whole grains, fruit and starchy vegetables so as to control your

weight loss and improve the body’s response to hypertension.


So you must take in less saturated fats, desserts and salt. So take some of those old jars or mustard and salad dressing that have been in there for

some time and replace them with a healthier option.

Drinking too much alcohol can increase blood pressure. The DASH diet recommends that men limit alcohol to two or fewer drinks a day and women

one or less.

The DASH diet doesn't address caffeine consumption, but research shows

that caffeine can cause blood pressure to rise temporarily, so if you have high blood pressure please be careful with your daily intake of caffeine.

The core to the Dash Diet is to lower your sodium intake and here are some

tips on how to do that:

Using sodium-free spices or flavorings with your food instead of salt

Not adding salt when cooking rice, pasta or hot cereal Rinsing canned foods to remove some of the sodium

Buying foods labeled "no salt added," "sodium-free," "low sodium" or "very low sodium"

One teaspoon of table salt has about 2,300 mg of sodium, and 2/3 teaspoon

of table salt has about 1,500 mg of sodium.

Reduce your intake of bacon, sausage, hot dogs and luncheon meats such as

corned beef, pastrami, bologna, ham, processed turkey and salami.

Limit canned soups, frozen dinners and entrees and vegetables with sauces as you really don’t know what is in them, it is so much better if you can

make your own meals, but if you must use these, get items labeled “low sodium.” It is a good idea to rinse the canned foods with water to flush out

some of the preservatives that have been added.

Try to avoid smoked, pickled and cured foods.


Setting goals is so important to a healthier lifestyle. Here are some helpful

tips on setting specific, attainable and realistic goals for you to challenge yourself to.

Setting Specific Goals

Rather than just say I will east more fruit, a specific goal is I will pack and apple every day for my lunch at work.

I will lose weight, to be a little more specific you will record my daily food

intake and follow my 1600 calorie meal plan so I can lose those 5lbs.

I will weigh myself once a week

Setting Attainable Goals

Losing 20 lbs in a month’s is not really attainable, the secret to losing weight

is one pound at a time, so it should be done slowly, so an attainable goal

would be to lose 4 lbs in one month.

So setting attainable goals is all about being realistic and not setting yourself up to fail. Start small and once you succeed then branch out and build on

that goal.

Setting Realistic Goals

Be honest with yourself; make this path to a healthier you as easy as you

can, eat the foods you enjoy within reason and portion control is o important.

I will begin eating 2 extra servings of fruit today

I will cook 2 new vegetables this week

I will lose 10 pounds in the next 4 months

Placing goals on a timeline help you achieve them more successfully.


Tracking your Progress has become easier these days with FitBits and apps. It is a very good idea to track your daily food and exercise regime; here are

some very popular apps.

Diet Point Weight Loss (Android, iOS; Free)

Diet Point Weight Loss (Android, iOS) aims to

help users pick the weight loss program that's right for them. The app provides details for more

than 150 different diets in varied categories,

including, the Mediterranean Diet, Paleo Diet, Raw Food Diet, High Fiber Diet,

Vegetarian/Vegan Diet and Low Carb/Fat Diets. Dieters also have access to the Diet Point

community. This app comes complete with detailed shopping lists and meal plans. The app

also helpfully notifies you for mealtimes, to help avoid out of control craving and overeating.

The diets take into account your Basal Metabolic rate to estimate the amount

of weight you could potentially lose with each diet. An added feature is the

grocery list. You input the foods necessary for a particular diet and print the shopping list.

Fooducate (Android, iOS; Free)

Fooducate (Android, iOS) helps you shop and eat healthy by allowing you to quickly pull up nutritional information about food products from barcodes, as

well as by helping you make sense of nutritional labels. It is a food scanner and diet tracker that lets you count calories that helps you to lose those

extra unwanted pounds. The app displays a letter grade from A to D, along with a quick summary of nutrition information in plain language, as well as

healthy alternative suggestions. If users cook their own meals or eat out, you can also manually enter a meal's nutritional information.


Shopwell (Android, iOS; Free)

The first step to eating well is shopping well. At least that's the idea behind

Shopwell (Android, iOS), a barcode scanning and shopping assistant app that rates foods and grocery items according to your nutritional needs. It’s

like having a dietitian in the palm of your hand. ShopWell users create a personalized profile and select

from a series of nutritional goals (Heart Disease, Athletic Training,

etc), as well as dietary restrictions (Celiac disease, food allergies,

vegetarian, etc.). The app then

takes these into account and uses them to score scanned grocery

items, as well as provide layman-friendly nutritional pointers, and

healthy suggestions.

MyFitnessPal (Android, iOS, Windows Phone; Free)

A good exercise regime is nothing without a balanced diet to back it up. MyFitnessPal's Calorie Counter (Android, iOS, Windows Phone) app helps you

out on that front, functioning as an easy to use calorie and nutrients counter with a database that boasts more than 2 million foods (and it's growing

every day). Easily look up and track the foods you're consuming with the help of a barcode scanner as well as a recipe calculator for inputting custom

creations. Track exercises, set diet goals and sync your progress to myfitnesspal.com for free.

Lose It! (Android, iOS; Free)

Lose It! (Android, iOS) is another excellent nutrition and exercise logging tool targeted at those looking to lose a few pounds. Simply enter a few

details about yourself such as weight, height and goal weight, and the app will help you come up with a daily calorie budget. The app keeps tracking

your food intake easy, with barcode scanners for grocery items, as well as an extensive database of dishes and restaurant meals. The app also has an

exercise tracking feature, and can also sync data with other exercise apps to help log your routine.


Q. What is the Dash Diet stand for?

DASH stands for Dietary Approaches to Stop Hypertension; it is a flexible and

balanced eating plan that has been shown to lower high blood pressure as well as

many other benefits to your health.

Q. What is the key to the DASH Diet?

Eating foods high in potassium and calcium are the key to the DASH diet; the fruits,

vegetables, and low fat dairy make it work. You can fill yourself up on healthy foods

that are low in fat and calories.

Q. What is a Dash Diet Eating Plan?

The DASH eating plan is easy to follow using common foods available in your

grocery store. The plan includes daily servings from different food groups. The

number of servings you should have depends on your daily calorie (energy) needs.

Q. If the dash diet doesn’t allow consuming sodium, then what about sodium that is

also necessary for our health?

A. Sodium is not prohibited in the DASH diet completely, but it prohibits excessive

intake of processed sodium chloride that causes high blood pressure. The DASH diet

allows you to eat fresh fruits and vegetables that contain natural sodium that is

essential for our health. The DASH diet prohibits refined and processed sodium and

it allows you to consume 2300 mg sodium per day to lower your blood pressure.

Be very careful using sea salt, the grains are smaller in size and have more weight

(and sodium) per teaspoon.

Q. I have reduced sodium in my foods, but a recent medical test report showed

high content of sodium? And there are several foods that contain sodium in this

case, what should I do?


A. This is the common problem and it is more about the nutrient in our foods we

eat. Sodium is a substance made up of sodium and chloride. Therefore, the foods

you eat in the DASH diet may already have sufficient amount of sodium in them

that is necessary for your body. Avoid eating processed foods that contain 70% to

75% sodium. The natural fruits and vegetables are the best source of sodium

instead of sodium chloride.

Q. I take medicine to control my high blood pressure; do I still need to take them?

If you take medicines to control your high blood pressure, keep taking them.

However, you should tell your doctor that you're now following the DASH

eating plan.

Q. Is the dash diet healthy to adopt for the people with normal blood pressure?

A. Yes, the DASH Diet is a very healthy diet for the people with normal blood

pressure. If you have normal blood pressure, then you can select natural foods

containing sufficient amount of sodium to fulfill your sodium requirements. You just

need to understand your sodium requirements are limited in the DASH Diet.

Sodium is an essential mineral that is required in a certain amount to function our

body properly. A standard DASH diet allows you to consume 2300 mg of sodium

per day and it is also recommended by the U.S centers for disease control and

prevention.

The DASH diet allows us to choose healthy foods and prohibits all processed foods

and drinks that contain refined sugar, processed sodium, food additives, synthetic

taste enhancer or colors and too much calories. So, choosing the DASH diet as your

diet will keep your body in its best condition.

Q. Can I follow DASH if I am a vegetarian?

Yes, DASH can be adapted to a vegetarian eating pattern. In fact, the DASH diet

was originally created based on a vegetarian diet because vegetarians tend to have


lower blood pressures. The diet used in the research that demonstrated the efficacy

of DASH did include animal protein foods, such as meat, poultry, fish, and dairy

foods. But health benefits can be met using vegetable sources of protein and dairy

foods. DASH includes lots of fruits and vegetables, low fat dairy foods, and limited

added fats and oils. These recommendations are the same for vegetarians and fish,

meat, and poultry eaters. In order to meet your DASH food goals for meats we

suggest you substitute with the nuts, seeds and legumes category. Simply add your

recommended servings of meat to your recommended servings of legumes and aim

for that goal every day.

Q. Is the DASH Diet a good diet for people who can’t tolerate milk?

A. Many people who can’t tolerate milk protein can tolerate products prepared with

heated milk and can also tolerate yogurt and most cheese, because yogurt contains

denatured protein and lactic acid in place of lactose.

If you are lactose intolerant, use Lactaid or lactose-reduced milk.

Milk is processed by bacteria which convert it into yogurt through fermentation by

denaturing milk protein and by converting lactose into lactic acid, so you can still

follow this diet plan by selecting all suitable foods you can tolerate in the dash diet.

Some people are sensitive to cow milk and they usually consume goat milk in place

of cow milk.

Q. Is the DASH diet high fiber and low fat?

Yes, the DASH diet is high fiber and low to moderate in fats, which are

predominately heart healthy fats. Very low fat diets are associated with increased

hunger. Try to get 25 to 35 grams of fiber daily.

Q. Should I increase foods that are high in Calcium?

If you do not eat dairy products, supplement your diet with calcium supplement. Choose low-fat or fat-free cheese and yogurts and non-fat or 1% milk products daily. Q. Should I continue to take medication as directed by your doctor? Do not skip your blood pressure medication.


The Ultimate DASH Diet Cookbook Meal Plan

Phase 1 only needs to be followed for 14 days; here is a 7-day meal plan for Phase

1. These are just some guidelines for those of you that need a visual plan.

Then there another 7-day meal plan that implements Phase 2, this is where we

introduce some of the healthy foods back into your diet.

Drink water with all meals throughout the day and add some lemon in both hot and

cold water. Lemon water aids digestion, helps flush out toxins and boosts your

immune system.

Tea and Coffee can be enjoyed, but only a small amount of milk can be included.

How many Calories do you need?

This is a general

idea on the

amount of

calories your

body needs daily,

by reducing your

intake by 500

calories per day

will reduce your

weight by 1

pound per week.

WOMEN

Age Calories - Not Active Calories-Mod Active Calories- Very Active

19-30 2000 2000-2200 2400

31-50 1800 2000 2200

51+ 1600 1800 2000-2200

MEN

19-30 2400 2600-2800 3000

31-50 2200 2400-2600 2800-3000

51+ 2000 2200-2400 2400-2800


DASH DIET GUIDE FOR ONE SERVING SIZE

DASH Diet Serving Sizes

Grains,

starches

1 slice of bread

1/2 English muffin or bun

1/4 bagel

1 ounce dry cereal

1/2 cup cooked cereal, pasta, corn, rice

Fruits 6 ounces by weight of fruit

6 ounces of juice

1 medium piece of fruit

1/2 cup canned, frozen fruit

1/4 cup dried fruit

Vegetables 1/2 cup cooked or raw vegetables

1 cup leafy raw vegetables

6 fluid ounces vegetable juice

Dairy 8 fluid ounces (1 cup) milk or yogurt

1 1/2 ounces of cheese

2 cups cottage cheese (note: higher calories than

other dairy servings)

Meats, fish,

poultry

2 1/2 - 3 1/2 ounces, cooked

Eggs 1 egg

2 egg whites

1 fluid ounce egg-substitute

Beans 1/4 cup cooked beans, lentils, or peas

Nuts 1/4 cup or 1 ounce nuts

2 Tbsp or 1 ounce seeds

2 Tbsp peanut butter

Fats and oils 1 tsp soft margarine

1 Tbsp low-fat mayonnaise

2 Tbsp light salad dressing

1 tsp vegetable oil


Here is a guideline on what makes up one serving size.

One medium Apple, orange, peach or pear

One Kiwifruit

½ a medium to large banana

6 oz of fruit juice or vegetable juice

1 cup of raw vegetable

½ cup of cooked vegetable

½-cup beans

¼ cup of dried fruit like raisins or cranberries

1/3 cup of nuts

2 tablespoons of seeds

Therefore, if you cut up an apple and a banana for a snack, this counts as two

servings

If you put some low fat yoghurt and 1 cup of frozen strawberries into a blender,

this is also two servings.


CONVERSIONS

1 tablespoon (tbsp) = 3 teaspoons (tsp)

1/16 cup =1 tablespoon

1/8 cup =2 tablespoons

1/6 cup =2 tablespoons +

2 teaspoons


1/3 cup =5 tablespoons + 1 teaspoon


1/2 cup = 8 tablespoons


+ 2 teaspoons

3/4 cup =12

tablespoons

1 cup = 48 teaspoons1 cup = 16 tablespoons


First 14 Days (Phase 1)

Day 1 & 8

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 6

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

1600 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Breakfast

1 boiled egg with Swiss cheese

2 slices of roasted ham

1 cup fat free flavored yogurt

1 cup v-8 juice

Snack

Mixed veggies with 4 ounces low fat cheese

Lunch

2 stuffed tomatoes with chicken salad

1 cup mixed vegetables with low fat cheese

½ cup sugar free jello

Snack


Fats/Sweets: 1

2000 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1

Meats: 2

Fats/Sweets: 2

1 stick light cheese with baby carrots

Dinner

Grilled chicken

1 cup Romaine salad with Italian dressing

Stir fry veggies


Day 2 & 9

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 6

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

1600 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

Breakfast

South western style omelet


½ cup tomato juice

Snack

½ cup baby carrots

Lunch

2 Turkey roll ups made with Deli turkey slices

1 cup coleslaw

½ cup sugar free orange jello

Snack

1/4 cup peanuts


2000 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1

Meats: 2

Fats/Sweets: 2

Dinner

Roasted turkey slices

1 cup Greek salad

½ cup sugar free lime jello


Day 3 & 10

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 6

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

1600 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

Breakfast

2 slices ham

1 scrambled egg

1 cup tomato juice

Snack

¼ cup or 23 almonds

½ cup nonfat yogurt

Lunch

Chicken Salad

Lettuce wraps with low fat cheese


Snack

5 grape tomatoes

Guacamole


2000 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1

Meats: 2

Fats/Sweets: 2

Dinner

Grilled salmon with your favorite seasoning

1 cup broccoli and walnut salad

½ cup sugar strawberry jello


Day 4 &11

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 6

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

1600 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

Breakfast

1 boiled egg with 2 ham slices


½ cup tomato juice

Snack

18 cashew nuts

1 stick of low fat cheese

Lunch

Grilled fish

1 cup egg salad

½ cup sugar free strawberry jello

Snack

Pepper strips in guacamole


2000 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1

Meats: 2

Fats/Sweets: 2

Dinner

Lean meat of your choice

1 cup Salad Romaine salad with Italian dressing



Day 5 &12

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 6

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

1600 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

Breakfast

1 scrambled egg with low fat Swiss cheese

2 slices Canadian bacon

½ cup v-8 juice

Snack

½ cup mixed veggies with low fat cream cheese dip

Lunch

Stuffed tomatoes with tuna salad

2 roll ups made with chicken


Snack

20 peanuts

Dinner

Grilled Chicken Lean


2000 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1

Meats: 2

Fats/Sweets: 2

1 cup vegetable salad try sautéed carrots and onions



Day 6 &13

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 6

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

1600 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

Breakfast

1 scrambled egg with low fat cheese

2 slices ham

½ cup cranberry juice

Snack

½ cup mixed veggies with low fat cream cheese dip

Lunch

1 cup lentil salad

2 roll ups made with roast beef


Snack

23 almonds , about an ounce


2000 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1

Meats: 2

Fats/Sweets: 2

Dinner

Grilled chicken breast

1 cup Greek salad



Day 7 &14

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 6

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

1600 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

Breakfast

Mini-Egg Beaters Southwestern Style Omelet

2 slices Canadian bacon

½ cup v-8 juice

Snack

½ cup pepper strips with low fat cheese

Lunch

1 cup Greek salad

2 roll ups made with roast beef


Snack

1/4 cup peanuts


2000 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1

Meats: 2

Fats/Sweets: 2

Dinner

Grilled salmon with your favorite vegetable salsa

1 cup mixed vegetable salad



Week 3 – Phase 2

Day 1

Nutrition Meals

1200 calorie option

Whole Grains: 2

Fruits: 5

Vegetables: 4

Dairy: 2

Beans/nuts: 1/2

Meats: 1

Fats/Sweets: 0

1600 calorie option

Whole Grains:6

Fruits:5

Vegetables:5

Breakfast

1 cup bran flakes cereal with 1 small banana and 1 cup low fat milk

1 slice of whole wheat bread with 1 teaspoon margarine

1 medium Ruby Grapefruit

Snack

½ cup fat free fruit yogurt

Lunch

1 cup chicken salad

2 whole wheat hamburger bun

1 cup fruit cocktail juice


Dairy:2

Beans/nuts:1/2

Meats: 1

Fats/Sweets:0

2000 calorie option

Whole Grains:7

Fruits:6

Vegetables:5

Dairy:2

Beans/nuts:1

Meats:2

Fats/Sweets:3

Snack

½ cup mixed nuts, unsalted

Dinner

Roasted chicken breast

1 small baked potato

1 slice of whole wheat bread

2 baby carrots

1 cup low fat milk


Day 2

Nutrition Meals

1200 calorie option

Whole Grains:1

Fruits:6

Vegetables:4

Dairy:3

Beans/nuts: 1/2

Meats:0

Fats/Sweets:0

1600 calorie option

Whole Grains:5

Fruits:6

Vegetables:5

Dairy:3

Beans/nuts:1/2

Meats: 0

Fats/Sweets:0

Breakfast

1 cup oatmeal

1 whole wheat English muffin with 1 tablespoon peanut butter

1 small apple

1 cup fat free yogurt

Snack

½ cup dried apricot and raisins

Lunch

Chicken Waldorf salad

1 cup nonfat milk

1 cup Cantaloupe

Snack

3 Graham crackers with cheese


2000 calorie option

Whole Grains:6

Fruits:7

Vegetables:5

Dairy:3

Beans/nuts:1

Meats:1

Fats/Sweets:3

Dinner

1 cup whole wheat spaghetti with 1 cup marinara sauce, no salt

French style green beans with crushed hazelnuts

½ cup cooked corn

1 cup pear juice pack


Day 3

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits:6

Vegetables:3

Dairy:3

Beans/nuts: 1/2

Meats: 0

Fats/Sweets: 0

1600 calorie option

Whole Grains:6

Fruits:3

Vegetables:4

Dairy:3

Beans/nuts:1/2

Meats: 0

Fats/Sweets:0

Breakfast

1 whole wheat bagel with peanut butter, no salt

1 banana

1 cup fat free milk

1 cup freshly squeezed orange juice

Snack

5 vanilla wafers

1 tablespoon sunflower seed

Lunch

2 oz. sliced turkey with light Swiss cheese

1 cup potato salad

1 hamburger bun

1 apple

Snack



2000 calorie option

Whole Grains:7

Fruits:4

Vegetables:4

Dairy:3

Beans/nuts:1

Meats:1

Fats/Sweets:3

Dinner

2 ounces cooked herb crusted cod

½ cup brown rice with vegetables

Tomato spinach salad sautéed with canola oil

1 slice whole wheat bread


Day 4

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits:6

Vegetables:6

Dairy:3

Beans/nuts: 1/2

Meats: 0

Fats/Sweets: 0

1600 calorie option

Whole Grains:3

Fruits:6

Vegetables:4

Dairy:3

Beans/nuts:1/2

Meats: 0

Fats/Sweets:0

Breakfast

1 Chocolate Smoothie with Avocado and Banana

(1 cup vanilla soya milk, ½ avocado, 1 banana, 1/8 c unsweetened

cocoa powder and splenda to sweeten)

Snack

¼ cup mixed nuts, unsalted

½ cup fat free yogurt

Lunch

Beef barbecue sandwich with barbecue sauce, 1 hamburger bun, 2

sliced low fat Swiss cheese

12 low salt, wheat crackers

2 baby carrots

Snack

1 cup low fat milk


2000 calorie option

Whole Grains:4

Fruits:7

Vegetables:4

Dairy:3

Beans/nuts:1

Meats:1

Fats/Sweets:3

Dinner

1 cup Spanish rice made with brown rice and canola oil

1 cup cantaloupe



Day 5

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits:5

Vegetables:8

Dairy:2

Beans/nuts: 1/2

Meats:1

Fats/Sweets:1

1600 calorie option

Whole Grains:4

Fruits:4

Vegetables:6

Dairy:2

Beans/nuts:1/2

Meats: 1

Fats/Sweets:1

Breakfast

1 whole wheat English muffin

1 teaspoon margarine spread

4 oz Greek Yoghurt

Snack

1 piece of string cheese

1 Clementine

Lunch

1 cup tuna salad

½ cup cucumber salad with vinaigrette dressing

½ cup canned pear juice

1 tablespoon sunflower seed

Snack

½ cup of mixed trail mix(raisins, pumpkin seeds, pistachios,

apricots)


2000 calorie option

Whole Grains:5

Fruits:5

Vegetables:6

Dairy:2

Beans/nuts:1

Meats:2

Fats/Sweets:2

Dinner

1 cup grilled salmon with barbecue sauce

1 baked potato with light sour cream

1 whole wheat roll

½ cup sautéed apples with cinnamon


Day 6

Nutrition Meals

1200 calorie option

Whole Grains: 1

Fruits: 5

Vegetables: 8

Dairy: 2

Beans/nuts: 1/2

Meats: 1

Fats/Sweets: 0

1600 calorie option

Whole Grains: 5

Fruits: 4

Vegetables: 5

Dairy: 2

Beans/nuts: 1/2

Meats: 1

Fats/Sweets: 0

Breakfast

½ cup fat free milk

1 apple

1 cup orange juice

1 cup oatmeal with applesauce

Snack

1 cup fat free fruit yogurt

Lunch

Chicken sandwich made with whole wheat bread

1 cup fresh vegetable salad

1 pear

Snack

2 tablespoons peanuts, unsalted

½ cup dried apricot


2000 calorie option

Whole Grains: 6

Fruits: 5

Vegetables: 5

Dairy: 2

Beans/nuts: 1

Meats: 2

Fats/Sweets: 1

Dinner

4 oz. baked salmon

1 cup brown rice with spinach

2 baby carrots with Swiss cheese


Day 7

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 5

Vegetables: 7

Dairy: 4

Beans/nuts: 1/2

Meats: 1

Fats/Sweets: 1

1600 calorie option

Whole Grains: 7

Fruits: 4

Vegetables: 4

Dairy: 4

Beans/nuts: 1/2

Meats: 1

Fats/Sweets: 1

Breakfast

½ cup hot chocolate made with fat free milk

1 pear

1 cup apple juice

1 cup bran flakes cereal with 1 small banana and 1 cup low fat milk

Snack


Lunch

1 cup tuna and spinach salad

1 slice 100% whole wheat sandwich bread

½ cup cantaloupe

Snack

2 tablespoons sunflower seeds

½ cup almonds


2000 calorie option

Whole Grains: 8

Fruits: 5

Vegetables: 4

Dairy: 4

Beans/nuts: 1

Meats: 1

Fats/Sweets: 2

Dinner

4 oz. roasted turkey

1 cup Chinese style brown rice with vegetables

Mixed veggies with reduced fat cheese

http://www.dash-diet-collection.com/free-dash-diet-recipes/dash-diet-holiday-recipes/turkey/


Meal Plan Schedule

8:00 AM Breakfast

10:30 AM Morning snack

12:00 PM Lunch

3:30 AM Afternoon snack

7:00 PM Dinner

Guidelines for using the Dash Diet meal plan

* Follow the meal plan as closely as you can

* Substitute whole-wheat flour for all-purpose flour or other refined flour when the

recipe calls for it

* DO NOT use salt even if the recipe calls for it

* Consume at least 4 servings of fruits/vegetables a day

* Consume about 3 servings of whole grains a day

* Consume about 2-3 servings of dairy a day

* If using package products – be sure that the label reads less than 10 grams of fat

and sugar per serving and less than 300 mg of sodium

* Have meals and snacks 2.5 to 3 hours apart – no more than 4 hours

* Cooked vegetables are either steamed, boiled, grilled or baked – NO FRIED

vegetables

* You may make changes to the fruit and vegetable recommendations depending

on the season

* Choose whole-wheat pasta instead of regular pasta whenever having a pasta


Beverages

Nuts and

Seeds

Vegetables

Fruits

Bread & Bakery

Meat, Poultry & Seafood

Dairy

Sauces and Condiments

Cereal

Grains

Frozen Foods

Canned Foods

Snacks

Herbs and Spices


DASH Diet Shopping List

Beverages

100% Fruit Juices

Sparking Water

Low Sodium Vegetable Juices

Herbal Tea

Nuts and Seed

Almonds

Cashews

Hazelnuts

Pecans , Peanuts, Pistachios

Walnuts

Vegetables

Artichokes , Asparagus

Beets, Broccoli, Bell Peppers, Brussels Sprouts

Cabbage, Carrots, Cauliflower, Celery, Corn, Cucumber

Egg Plant

Green Beans

Leeks and Leafy Greens, kale, lettuce and salad greens


Mushrooms

Onions, red, white or yellow

Peas

Root Vegetables, parsnips and turnips

Spinach, summer squash, zucchini

Tomatoes

FRUIT

Banana’s, Berries, blueberries, raspberries, blackberries

Cranberries, Cherries, Citrus Fruits, Oranges, Ruby Grapefruit

Dates

Figs

Grapes

Kiwifruit

Lemons or Limes

Mango, Melon , watermelon, honeydew

Nectarines

Pears, Peaches, Papaya, Pineapple, Prunes, Plums

Raisins

BREADS & BAKERY

Bagels

Bread

English Muffins


Pita

Pizza Crust

Tortilla (corn or whole wheat)

Meat & Poultry & Seafood

Beef, flank , round or sirloin

Chicken or Turkey –skinless or ground lean

Eggs

Pork tenderloins

Sliced Deli Meat

Seafood

Fish Fillets

Salmon

Shrimp

Tofu

DAIRY

Buttermilk -low fat

Cheese (hard) reduced fat cheddar, Monterey Jack, Parmesan

Cheese (soft) blue, feta, Chevre

Cottage Cheese –low fat)

Milk (fat free or low fat) also Flavored milk

Keifer

Margarine (No Trans Fat)


Mozzarella (part skim)

Sour Cream - low fat

Yoghurt (Fat Free or low fat)

SAUCES & CONDIMENTS

Bean Dip

Chili or Hot Sauce

Hummus

Marinara sauce (sodium free)

Mayonnaise (low fat)

Mustard

Olive oil , Canola Oil, Sesame

Pesto

Salsa fresh

Salad dressing (vinaigrette or low fat)

Soy sauce ( reduced sodium)

Sun Dried Tomatoes

Vinegar, balsamic, red wine, rice wine, cider

CEREAL

Bran Cereal

Whole Grain Cereal –hot or cold

Low Fat Granola

Muesli

Oats (old Fashioned)


GRAINS

Barley , Brown Rice , Bulgur

Couscous (whole wheat)

Kasha( buckwheat)

Pasta (whole wheat)

Quinoa, Amaranth , millet

Wild Rice

FROZEN FOODS

Chicken Breasts (skinless)

Fish Fillets (plain & Shellfish)

French Toast

Fruit (no added sugar)

100% Fruit Juice

100 % Fruit Juice Bars

Pancakes (whole grain)

Vegetables (plain)

Vegetable Burgers

Waffles (whole grain)

CANNED FOODS

Applesauce (unsweetened)

Beans ( black, kidney, pinto, refried, white)

Chiles (diced)

Tuna or Salmon

Soup (reduced sodium)


Tomato Paste

Tomato Sauce (Low sodium)

SNACKS

Wholegrain crackers, Dried fruit, popcorn, wholegrain pretzels, dark chocolate

HERBS and SPICES

Allspice

Basil

Bay leaves

Cayenne Pepper, Cardamom

Chili Flakes and Chili Powder

Chives

Cilantro

Cinnamon

Cloves

Coriander

Cumin, Curry Powder

Dill

Garlic and Ginger l

Mint

Mustard

Nutmeg

Oregano

Paprika

Parsley


Pepper black or white

Rosemary

Sage and Sesame Seeds

Tarragon, Thyme

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DASH DIET BREAKFAST RECIPES

Ham, Swiss and Avocado Scramble

French Toast

Baked Blueberry Oatmeal

Multigrain Blueberry Pancakes

Mixed Berry Muesli

Pancakes- Banana and Walnut

Scrambled Eggs

Breakfast Pudding

Fruit Pizza

Egg and Cheese Muffin with Spinach

BRUNCH

Herbed Wild Mushroom Oatmeal

DASH DIET LUNCH RECIPES

Quesadillas with Cilantro Yoghurt Dip

Tuna Salad

Southwest Chipotle Bowl

Cranberry Swiss Panini

Watermelon and Blueberry Salad

Stuffed Salmon and Avocado

Wild Tuna Pita Pockets

Grilled Chicken Salad with Mango and Avocado

Pineapple Chicken Wrap

DASH DIET SALADS RECIPES

Cranberry, Orange and Jicama

Blackened Chicken and Berry Salad


Blue Cheese Salad

Skinny Tuna Melt

Warm Vegetable Salad

Light Avocado Egg Salad

DASH DIET MASON JAR RECIPES

Citrus Chicken and Orzo Salad

Shrimp and Feta Cobb Salad

Asian Noodle Salad

Chipotle Chicken Salad

Cranberry and Turkey Salad

DASH DIET APPERTIZERS RECIPES

Tomato Basil Bruschetta

Nachos

Seafood Chowder

Zucchini Pizza Bites

Hot Spinach Dip

DASH DIET DINNER RECIPES

Pasta Pie

Chicken Portabella Burger

Orange Beef and Rice

Cheesy Burritos

Chicken and Spanish Rice

Turkey Meatloaf

Cajun Spicy Baked Fish

Zucchini Lasagna


Chicken Wraps

Shepherd’s Pie

Salmon with Dill Mustard Sauce

Southwestern Pork Chops

Turkey –Cajun Spiced

DASH DIET GRILLING RECIPES

Maple Southern Comfort Sauce

BBQ Salmon

BBQ Pineapple Shrimp

BBQ Red Potato Salad

BBQ Grilled Fruit

DASH DIET SIDES

Balsamic Vegetables

Lemon Bulgur Pilaf

Oven Baked Garlic Potatoes

Mexican Corn Salad

Garden Hummus

Prosciutto Brussel Sprouts

Brown Rice

Parmesan Rice Cakes

Tasty Turkey Stuffing

Easy Cranberry Sauce

DASH DIET SEAFOOD

Tilapia and Mango Salsa

Tuna Melt

Cilantro Lime Tilapia Tacos


Tuna Pasta

Citrus Shrimp

Puttanesca Tuna Pasta

Shrimp Marinated in Lime

DASH DIET SLOW COOKER

Spicy Ginger Beef and Broccoli

Chili Chicken

Zesty Barbeque Pulled Chicken

DASH DIET SOUP

Curried Cauliflower Soup

Pumpkin

Minestrone with Red Wine

DASH DIET VEGETARIAN RECIPES

Flatbread Vegetable Pizza

Stuffed Peppers

Spaghetti Sauce

Roasted Asparagus and Tomato Penne Salad

Gnocchi with Spinach and Pine nuts

Vegetarian Cake

DASH DIET SMOOTHIES

Vitamin C Smoothie

Chocolate Smoothie with Berries and Banana

Green Smoothie

Berry Smoothie

Ginger and Mango with Almond Milk

Pineapple Smoothie


DASH DIET SNACKS and COCKTAILS

Watermelon Margarita

Cucumber Cocktail

Mango Cocktail

Strawberry Colado

Mexican Mojito

Shrimp Cocktail

Turmeric Tea

Turmeric Cocktail

Minty Green Tea

DASH DIET DESSERTS

Fruit Salad with Greek Yoghurt

Lemon Cheesecake

Pumpkin Pie

Apple Blueberry Crisp

Pineapple Kheer

Fruit Kebabs

Chocolate Soufflé

Avocado Moose

Dark Chocolate Strawberries


DASH Diet Breakfast Recipes

Ham, Swiss and Avocado Scramble

Fresh Avocado is a great way to start your day, they are so many benefits of

including avocado in your diet, and they are incredibly nutritious and loaded

with the heart healthy monounsaturated fats. Loaded with fiber and they

have been proven to lower cholesterol and triglyceride levels.

Multiple studies have shown that extracts from avocado and soybean oil can

reduce the symptoms of arthritis.

Serves 2

Ingredients

4 eggs

2 Tbsp. 2% milk

Pepper, to taste

1 slice lean Canadian

bacon or ham

1 slice Swiss cheese

A Dash of tobasco

1/2 avocado

Serve with Fresh Fruit of

the season, blueberries,

raspberries or melon

Preparation

Beat eggs with milk; add pepper, tobasco to taste. Chop the Canadian bacon

or ham, Swiss cheese and avocado into 1/2” pieces.

Heat a nonstick skillet over medium-low heat. When hot, spray with nonstick

oil, then add the egg mixture and cook, stirring frequently, until eggs are

almost done but still just a bit runny.

Add the ham, cheese, and avocado, and cook until cheese melts and eggs

are cooked through.


DASH FRENCH TOAST

Everyone’s favorite breakfast treat, Apple Sauce French Toast, and to make

this recipe even more heart healthy, use 4 egg whites instead of 2 eggs for

batter mix Add a little cinnamon or even nutmeg to increase the flavor.

You can also round out this cozy meal with glass of non-fat milk for extra

protein, potassium and magnesium.

Ingredients:

2 eggs

1⁄2 cup milk

1 teaspoon ground cinnamon

2 tablespoons white sugar

1⁄4 cup unsweetened applesauce

6 slices whole wheat bread

Preparation:

In a large mixing bowl, combine eggs,

milk, cinnamon, sugar and applesauce.

Mix well.

Lightly soak the bread one slice at a time until mixture is slightly absorbed.

Cook on lightly greased skillet or griddle over medium heat until golden brown on both sides.

Add fruit of your choice, blueberries, kiwi and strawberries are delicious, serve hot.

Nutrition Information:

Serving Size: 1 slice

Per serving: 150 calories, 3 g total fat, 0.5 g saturated fat, 27 g carbohydrates, 8 g protein, 2 g fiber, 220 mg sodium, 100 mg calcium

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BAKED BLUEBERRY OATMEAL

This is a great way to start the morning and it is best prepared the night before and

refrigerate it overnight.

Just put it in the oven first thing when you get up.

Ingredients

1 tablespoon canola oil

1/2 cup unsweetened

applesauce

1/3 cup brown sugar

Egg substitute equivalent to

2 eggs, or 4 egg whites

3 cups uncooked rolled

oats

2 teaspoons baking powder

1 teaspoon cinnamon

1 cup skim milk

1 cup Blueberries

Directions

In a good-sized bowl, stir together oil, applesauce, blueberries, sugar and eggs. Add dry

ingredients and milk. Mix well.

Spray a 9-by-13 baking pan generously with cooking spray.

Spoon the oatmeal mixture into pan.

Bake uncovered at 350 F for 30 minutes.


DASH BLUEBERRY MULTIGRAIN PANCAKES

Four grains offer a wholesome twist on the classic blueberry pancake. Top with

Blueberry Syrup or traditional maple syrup and butter.

Ingredients

1 c. all-purpose flour

0.75 c. whole-wheat flour

0.33 c. yellow cornmeal

0.33 c. old-fashioned rolled oats

2 tbsp. sugar

2 tsp. baking powder

0.50 tsp. baking soda

0.50 tsp. ground nutmeg

1.75 c. buttermilk

0.25 c. unsalted butter

0.33 c. honey

3 large eggs

1 c. fresh blueberries

Prepare the Batter

In a large bowl, combine the flours, cornmeal, oats, sugar, baking powder, salt,

baking soda, and nutmeg. Using a whisk, add buttermilk, butter, honey, and eggs to dry mixture until a smooth batter forms. Gently fold in the blueberries.

Make the pancakes: Preheat oven to 250°F. Lightly coat a nonstick skillet or

griddle with vegetable-oil cooking spray and heat over medium-high heat. Once hot, pour 1/4 cupfuls of batter to form pancakes and cook until the tops bubble and the edges begin to crisp.

Turn each pancake over and continue to cook until both sides are golden brown.

Transfer pancakes to a baking pan and place in oven to keep warm until ready to serve. Repeat until all batter is used. Serve hot.


DASH MIXED BERRY MUESLI

Prepare this recipe the night before and enjoy a balanced breakfast that is

sure to keep you full until lunch because it is a good source of fiber. This

dish also contains antioxidants and omega 3s.

Ingredients:

1 cup old-fashioned rolled oats (raw)

1 cup fruit yogurt

1/2 cup 1% milk

1/2 cup dried fruit (try raisins,

apricots, dates)

1/2 cup chopped apple

1/2 cup frozen blueberries

1/4 cup chopped, toasted walnuts

Preparation:

In medium bowl, mix oats, yogurt, milk and salt.

Cover and refrigerate for 6-12 hours.

Add dried and fresh fruit, and mix gently.

Serve scoops of muesli in small dishes. Sprinkle each serving with chopped

nuts.

Refrigerate leftovers within 2-3 hours.


Per serving: 170 calories, 5 g total fat, 1 g saturated fat, 27 g carbohydrates, 6 g protein, 3

g fiber, 45 mg sodium, calcium 10% daily value.

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DASH PANCAKES: Banana and Walnut

Forget the syrup and top with non-fat vanilla yogurt or Greek yoghurt. The

extra protein will help keep you full throughout the morning. You’ll also

satisfy one of three recommended dairy servings for the day.

Ingredients:

1 cup whole wheat flour 2 tsp baking powder

1/4 tsp salt

1/4 tsp cinnamon 1 large banana, mashed

1 cup 1% milk 3 large egg whites

2 tsp oil 1 tsp vanilla

2 tbsp chopped walnuts

Preparation:

Mix all dry ingredients in a large bowl. Combine milk, egg white, oil, vanilla and mashed bananas in another bowl and mix until smooth.

Combine wet ingredients with the dry and mix well with a spoon until there

are no more dry spots. Don't over-mix.

Heat a large skillet on medium heat. Spray cooking spray to lightly coat

griddle.

Pour 1/4 cup of pancake batter onto warm griddle for each pancake. When the batter starts to bubble and the edges begin to set, flip the pancakes.

Repeat with the remainder of the batter.


Per serving: 146 calories, 4 g total fat, 1 g saturated fat, 22 g carbohydrates



DASH Scrambled Egg and Mozzarella Breakfast Pizza

Ingredients

1 whole wheat English muffin

2 mushrooms, sliced

2 green onions, finely chopped

4 tablespoons diced green or red bell

pepper

1/2 cup egg substitute

1/4 teaspoon pepper oregano or Italian seasoning,

4 teaspoons pizza sauce

1/2 cup shredded low-moisture, part-skim Mozzarella cheese

Preparation

Preheat oven to 350 degrees Fahrenheit.

Split English muffin in half and toast; set aside.

Heat a small non-stick skillet over medium heat. Add mushrooms, green

onions and bell pepper.

Cook, and stir continuously for 2 minutes, or until vegetables are softened.

Stir egg substitute, pepper and oregano into vegetable mixture. Cook,

stirring continuously until egg substitute is set, about 2 minutes. Spread 2

teaspoons of pizza sauce onto each English muffin half.

Spoon a quarter of the egg mixture over pizza sauce then sprinkle with a

quarter of the cheese. Spoon the remaining egg mixture and cheese evenly

on top of the muffins.

Place the muffins on a baking sheet and bake for 5 minutes, or until cheese

is melted.

Nutritional Facts

Calories: 190, Total Fat: 5 g, Saturated Fat: 3 g Cholesterol: 15 mg Sodium: 520 mg,

Calcium: 30% Daily Value Protein: 17 g Carbohydrates: 19 g Dietary Fiber: 3 g


DASH Diet Breakfast Bread Pudding

This is a low calorie, low fat DASH Breakfast Bread Pudding

Ingredients:

1 1/2 cup low fat 1% or fat free milk

4 eggs 2 tablespoons brown sugar

1/2 teaspoon vanilla extract 1/2 teaspoon ground cinnamon

1/8 teaspoon salt 3 cups cubed whole wheat bread,

about 4 slices 1/2 cup peeled and diced apple

Directions:

Preheat oven to 350 degrees.

In a large bowl combine milk, eggs, brown sugar, vanilla, cinnamon and salt.

Whisk until well combined.

Add the bread cubes, diced apple and raisins, and mix until all ingredients are combined and the bread has soaked up much of the liquid.

Coat an 8-inch square baking dish with non-stick spray or butter.

Transfer the bread mixture into the baking pan. Cover with foil and bake, or refrigerate for up to 24 hours.

Place the bread pudding into the oven and bake for 40 minutes. Uncover and

continue baking until golden brown, about 20 more minutes.

Let stand for 10 minutes before serving. Dust with powdered sugar if

desired.

Makes 4 Equal Servings

Nutritional Info:

250 calories, 6 g fat, 2.5 g saturated fat, 320 mg sodium, 3 g dietary fiber, 13 g

protein.

http://www.dash-diet-recipes.com/dash-diet-breakfast-bread-pudding/



Fruit Pizza on an English Muffin

Fruit pizzas are perfect for a quick breakfast, afterschool snack, or dessert. Each

mouthwatering pizza packs a nutritious punch with fiber, protein, and vitamins.

Ingredients:

• 1 English Muffin (try whole grain) • 2 tablespoons reduced fat or fat-free

cream cheese (see notes) • 2 tablespoons sliced strawberries

1 Kiwifruit • 2 tablespoons blueberries • 2 tablespoons crushed pineapple

Preparation:

1. Split open the English muffin and toast the halves until lightly browned.

2. Spread cream cheese on both halves. 3. Divide the fruit between the two muffin halves

and arrange on top of cream cheese. 4. These are best when served soon. 5. Refrigerate leftovers within 2 hours.

Tip

No cream cheese? Try peanut butter or sunflower seed butter. Make your own whipped cream cheese for easy spreading. Use an electric

hand mixer to gradually beat 4 tablespoons of milk into 8 ounces of cream

cheese. To make it fruit flavored, add any chopped, soft fruit (fresh, canned, or frozen) while beating. Store in a covered container in the refrigerator.

Use any combination of fruit for topping the pizza.

Try sliced apples, pears, bananas, and more.


Serving size = one half muffin with fruit. Per serving: 120 calories, 3 g total fat, 1.5 g saturated fat, 19 g carbohydrates, 4 g protein, 3 g fiber, 190 mg sodium, 143 mg

potassium, 28 mg magnesium, 114 mg calcium.


Tasty Egg and Cheese Muffin with Spinach

A great way to start any day with a protein full breakfast that will suppress your appetite for hours, you can substitute the muffins with a whole grain tortilla.

Ingredients:

2 whole-grain English muffins split

1 teaspoon olive oil

8 egg whites, whisked

4- 6 Spinach leaves, finely chopped

2 Ounces (about 1/2 cup) reduced-fat Swiss cheese, shredded

1/2 cup grape tomatoes, quartered

A dash of hot sauce

Pepper

Preparation:

Preheat the broiler on high. Place muffins, cut side up, on a baking sheet and broil

for 2 minutes or until beginning to lightly brown on edges. (Or you can do this in your toaster oven)

Heat a medium skillet on medium heat. Add oil and sauté 3 of the spinach about 2

to 3 minutes. Add the egg whites, season with the hot sauce and pepper and cook, mixing with a wooden spoon until cooked through.

Divide on toasted muffins and top with tomatoes and cheese.


Wild Mushroom Oatmeal

Here is delicious brunch meals that will fulfill your appetite until dinner. This recipe serves 4 and is great when you have company stay over.

Ingredients

12 oz sliced Mushrooms

½ red onion

½ red pepper

2 teaspoon of lemon juice

½ teaspoon ground black pepper

4 cups of water

2 cups of dry oats

1 teaspoon of rosemary

4 eggs

Directions

1. Heat the oil in a large saucepan over medium-high. Add the mushrooms, onions, lemon juice, red pepper and pepper and sauté until the mushrooms

are just cooked through, about 5 minutes. 2. While the mushrooms are cooking, fry the eggs in a nonstick skillet using

cooking spray.

3. Add the water, rosemary, and bring to a boil over high. Stir in the oats and reduce heat to medium. Cook, while stirring occasionally, until the oats are fully cooked, about 6 minutes.

4. Sprinkle each serving with the cheese or top with an egg and serve. If

desired, garnish with additional parsley.

Serving size 1 ½ cups is only 252 calories


Cancer Preventative Foods

60 % Whole Grains plants and grains (they take longer to break down), complex

carbo-hydrates as they take longer to metabolize

20 % Protein, salmon, beans 20 % Olive Oils

Use turmeric with every meal, it is anti arthritic, anti cancer, helps prevent heart disease.

Decreases oxidative stress, arthritis, inflammation

Cut down on refined sugars, which includes white pasta, white flour, just substitute with multi grain bread and whole wheat pasta and brown rice.

Lymphatic’s have valves, so when you move the fluid in your valves start circulating which helps drain your lymphatic system. Exercise everyday.


DASH Diet: Lunch Recipes

Quesadillas with Cilantro Yogurt Dip

Quesadillas are a quick and easy lunch option that kids and adults enjoy.

Serve them with the cilantro yogurt dip to make your meal even more

festive and healthy. These were a nice snack and a good way to sneak

vegetables into a meal for kids.

Ingredients:

1 cup beans, black or pinto

2 Tablespoons cilantro, chopped

½ bell pepper, finely chopped

½ cup corn kernels

1 cup low-fat shredded cheese

6 soft corn tortillas

1 medium carrot, shredded

½ jalapeno pepper, finely minced

(optional)

CILANTRO YOGURT DIP

1 cup plain non-fat yogurt

2 Tablespoons cilantro, finely chopped

Juice from ½ of a lime

Preparation:

Preheat large skillet over low heat.

Line up 3 tortillas. Divide cheese, corn, beans, cilantro, shredded carrots,

and peppers between the tortillas. Cover each with a second tortilla.

Place a tortilla on a dry skillet and warm until cheese is melted and tortilla is

slightly golden, about 3 minutes.

Flip and cook other side until golden, about 1 minute.

In a small bowl mix together the nonfat yogurt, cilantro and lime juice.

Cut each quesadilla into 4 wedges (12 wedges total) and serve 3 wedges per

person with about ¼ cup of the dip.

Refrigerate leftovers within 2 hours.


DASH TUNA SALAD

This is a delicious and healthy Tuna Salad; this can be made ahead of time

as it tastes so much better.

Ingredients

1 can water packed, low sodium tuna

2 hardboiled egg, diced

1/4 cup diced celery

½ cup light mayonnaise

Juice of 1 fresh lime

1 teaspoon mustard

1 cup romaine lettuce

Preparation:

Pepper strips, grated carrot, grape tomatoes, shredded red cabbage

Mix together tuna, egg, celery, mustard and mayonnaise.

Season with pepper

Refrigerate for several hours it tastes better.

Make salad base with romaine lettuce, topped with a variety of sliced

vegetables.

Place 1/2 cup tuna on top.

Refrigerate the remaining Tuna salad and have it as a healthy snack or for

lunch again another day this week.

While following the DASH eating plan, choose and prepare foods with less

sodium (salt). Be creative-try herbs, spices, lemon, lime, vinegar, and salt-

free seasoning blends while cooking and at the table.


DASH Southwest Chipotle Bowl

Here is an ultra healthy lunch that will really satisfy your appetite for the

rest of the day.

Ingredients:

• 1 teaspoon vegetable oil

• 1 cup chopped vegetables (try

a mixture - bell peppers, onion,

corn, tomato, zucchini)

• 1 cup cooked chicken

(chopped or shredded)

• 1 cup cooked brown rice

. ½ cup pinto beans

• 4 tablespoons salsa of your

taste

• 2 tablespoons shredded

cheese

• 2 tablespoons low fat sour cream

Preparation:

In a medium skillet, heat oil over medium high heat (350 degrees in an

electric skillet). Add vegetables and cook for 3 to 5 minutes or until

vegetables are tender-crisp.

Add cooked meat, beans or tofu and cooked rice to skillet and heat through.

Divide rice mixture between two bowls. Top with salsa, cheese, sour cream

and serve warm.



Per serving: 330 calories, 11 g total fat, 4.5 g saturated fat, 30 g

carbohydrates, 27 g protein, 3 g fiber, 260 mg sodium, 259 mg potassium,

51 mg magnesium, 50 mg calcium


DASH CRANBERRY SWISS PANINI

This is a delicious lunch time sandwich or snack; the cranberries have many

health benefits for you, cranberries have anti inflammatory benefits, helps

protect against urinary tract infections, they boost your immune system and

have been shown to help increase your cardiovascular system

Ingredients

Cooking spray

1 cup arugula leaves

6 ounces low fat Swiss cheese,

thinly sliced

¼ cup Cranberries

¼ cup non-fat honey mustard

8 slices whole-grain bread

Instructions

Preheat Panini press or non-stick

skillet on medium heat then spread honey mustard over each slice of bread

(ensure it is even).

Make layers of cranberries, arugula leaves and cheese over 4 slices of bread.

Top each with slices of bread that have remained.

Slightly coat your skillet with cooking spray. Grill each sandwich until bread

has toasted and all cheese melted. Allow pan to cool slightly before serving.

This Recipe makes for 4 servings and is approximately 280 calories per

serving.

This is simply delicious.


DASH Watermelon and Blueberry Salad

This mouth watering combination of watermelon, blueberries and feta

crumbles will have you celebrating.

Serves 4

To reduce the calorie intake try fat free feta cheese, this is really delicious

and you’d never know the difference. Feta lends the perfect amount of

saltiness to the juicy watermelon and blueberry salad without needing

additional salt.

Ingredients:

2 cups watermelon,

cubed

1 cup fresh blueberries

2 tablespoons fresh

lemon juice

2 ounces crumbled

reduced fat feta

cheese

1 tablespoon fresh

mint leaves, sliced thin

Preparation:

Combine the watermelon, blueberries and lemon juice in a large bowl. Toss

to combine. Chill until ready to serve. Just before serving add the crumbled

feta and thin-sliced fresh mint and toss gently to combine.

Serve with a little plain Greek yoghurt to add a little creamy texture.

Nutrition Information: Per Serving: 80 calories, 2 g fat, 1.5 g saturated fat, 28 g

carbohydrate, 4 g protein, 200 mg sodium, 2 g fiber, 52 mg calcium, 130 mg potassium.


DASH Stuffed Salmon Avocado

Salmon is packed with amino acids, protein, vitamins B12 and D.

Oily fish is an important part of a healthy diet as their omega-3 fatty acids

contribute to healthy brain and heart function.

Monosaturated fats are found in avocados and help lower bad LDL

cholesterol

Ingredients

2 avocados, sliced in half

5 oz wild-caught salmon, cooked and cut into small chunks

1/2 cup lettuce, chopped

2 tbsp cilantro, chopped

3 tbsp fresh lemon juice

2 tbsp olive oil 1/2 tsp cumin

Add all ingredients to a bowl and mix gently by hand.

Spoon the mixture into each avocado half.


Wild Tuna Pita Pockets

Canned tuna is a good source of low-fat protein and provides many

vitamins and minerals, including selenium, iron, magnesium,

phosphorus, vitamin B-12 and niacin. Here it's served with chopped

vegetables in pita bread for a quick lunch.

Ingredients

1 1/2 cups shredded sweet butter

lettuce

3/4 cup diced tomatoes

1/2 cup finely chopped green bell

peppers

¼ cup shredded carrots

¼ cup of chopped celery

1/2 cup finely chopped broccoli

1/4 cup finely chopped red onion

2 cans (5 ounces each) Wild Albacore tuna drained

1/2 cup low-fat ranch dressing

3 whole-wheat pita pockets, cut in half

Directions

In a large bowl, add the lettuce, tomatoes, celery, peppers, carrots,

broccoli and onions. Toss to mix evenly.

In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add

the tuna mixture to the lettuce mixture and stir to combine.

Scoop 3/4 cup of the tuna salad into each pita pocket half and serve

immediately.

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Grilled Chicken Salad with Mango and Avocado

Serve Grilled Chicken Salad with Mango and Avocado for lunch and let your

family or loved ones enjoy this healthy and mouth-watering meal.

Ingredients:

12 oz grilled chicken breast, sliced

1 cup diced avocado

1 cup diced mango

2 tablespoons diced red onion

6 cups baby red butter lettuce

For the vinaigrette:

2 tablespoons olive oil

2 tablespoons white balsamic vinegar

¾ tsp of fresh ginger

½ tsp turmeric

Preparation:

1) Whisk the olive oil,

ginger, turmeric and

balsamic vinegar

together and set aside.

2) Toss the avocado,

mango, chicken, and

red onion together.

3) Fill a large salad

platter with baby

greens or divide them

amongst four plates.

4) Top the greens with

the chicken and

avocado mixture.

5) Drizzle the dressing amongst the four servings.


Pineapple Chicken Wrap

A tasty lunch for 4, chicken has zinc which helps maintain a healthy

appetite. Chicken also contains calcium and phosphorous which is good for

bone strength.

Ingredients:

8 oz chicken breast (one

large breast)

½ cup red or green

capsicum, diced

1/2 cup pineapple

¼ cup onion, minced

2 tablespoons mayonnaise

¼ teaspoon garlic powder

¼ teaspoon black pepper

1 large whole wheat tortilla

4 large lettuce leaves

Olive Oil

Garlic

Preparation:

In a non-stick pan, add a little olive oil and garlic, and then add ½ inch

cubed chicken breast on medium-high heat until done throughout

In medium bowl, mix chicken, red or green peppers, pineapple and onions.

Add mayonnaise, garlic and pepper. Mix gently until chicken mixture is

evenly coated. Lay tortilla on clean cutting board or large plate. With a knife

or clean kitchen scissors cut tortilla into four quarters.

Place 1 lettuce leaf on each tortilla quarter, trimming the leaf so it doesn’t

hang over the tortilla. Put ¼ of the chicken mixture in the middle of each

lettuce leaf. Roll tortillas up into a cone, with the two straight edges coming

together and the curved edge creating the opening of the cone.

Eat like a sandwich wrap.



DASH DIET SALADS

Cranberry and Orange Jicama Salad

Jicama is low in calories and high in vitamin C and also contains a polysaccharide

(linked group of simple sugars) known as inulin, which research has indicated

improves calcium absorption in bones, possibly helping to prevent osteoporosis.

Ingredients

4 cups jicama, peeled and julienned

2 oranges, sectioned

2 tablespoons fresh cilantro, chopped

1/3 cup fresh orange juice

2 tablespoons balsamic vinegar

1 tablespoon extra-virgin olive oil

Cracked black pepper to taste

Juice of one Lime

12 Dried Cranberries

Instructions

1. Mix the jicama, orange sections,

dried cranberries and chopped

cilantro in a bowl.

2. Whisk together the remaining

ingredients, toss with the jicama-

orange mixture, season to taste

with salt and pepper, and serve.

There are many health benefits to jicama, some of them include the ability to help

you manage your weight, optimize your digestion, boost your immune system,

prevent various types of cancer, increase your energy levels, help manage

diabetes, build strong bones, increase circulation, lowers blood pressure, and

boosts brain function


Blackened Chicken with Berry Salad

This is so easy to make and so delicious.

Ingredients

4 Chicken Breast boneless Blackening

spice mixture (Zatarain’s)

1T. Olive Oil

2-3 cups lettuce (your choice, I used

Romaine)

2 medium tomatoes, cut into wedges, or

substitute grape tomatoes.

1/2 cup shredded red cabbage

1 cup strawberries

1 cup red raspberries (or blackberries)

1 cup blueberries

Vinaigrette dressing

Preparation

Rinse chicken, blot dry. Dredge breasts

through spice mixture on plate. Preheat

the oil in a skillet over medium high heat.

Sear both sides of chicken, cooking 2-3 m

minutes per side. Reduce the heat until

the chicken is fully cooked. (It is fantastic

on the grill)

Cool a few minutes, then slice into strips (we did bite size pieces for

convenience). Arrange lettuce on plates and cover with tomatoes, red

cabbage and shredded carrots. Top with a variety of berries and then place

chicken on each salad. Dress with vinaigrette.

4 servings.


Blue Cheese Salad

Ingredients

1 cup torn fresh mint leaves $

1/3 cup thinly vertically sliced red

onion $

1 (6-ounce) package baby kale

1/4 cup plain 2% reduced-fat Greek

yogurt $

2 tablespoons fat-free buttermilk

2 teaspoons white wine vinegar

1 1/2 teaspoons extra-virgin olive oil $

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

4 hard-cooked large eggs, quartered lengthwise $

1 (8-ounce) package peeled and steamed baby beets, quartered (such as

Melissa's)

1/2 cup coarsely chopped walnuts $

2 ounces blue cheese, crumbled (about 1/2 cup)

Preparation

Combine mint, onion, and kale in a large bowl. Combine yogurt, buttermilk,

vinegar, oil, salt, and pepper in a bowl, stirring with a whisk. Drizzle yogurt

mixture over kale mixture; toss gently to coat. Arrange eggs and beets over

salad; sprinkle with nuts and cheese.


Skinny Tuna Melt

A tuna melt turns an ordinary tuna sandwich into an extraordinary one. It

makes a super quick and easy lunch and is absolutely delicious.

Compliment this lunch with an apple and a side salad. Use spinach or kale,

add a few cherry tomatoes and mix lightly with low fat Thousand Island dressing used in the tuna melt. Quick and easy, lunch is served!

Ingredients:

6 ounces white tuna packed in water,

drained 1/3 cup chopped celery

1/4 cup chopped onion 1/4 cup low fat Russian or Thousand

Island salad dressing 2 whole-wheat English muffins, split

3 ounces reduced-fat Cheddar cheese, grated

black pepper to taste

Preparation:

Preheat broiler. Combine tuna, celery, onion and salad dressing. Season with

pepper.

Toast English muffin halves. Place split-side-up on baking sheet and top

each with 1/4 of tuna mixture. Broil 2-3 minutes or until heated through. Top with cheese and return to broiler until cheese is melted, about 1 minute

longer.

Serves 4


Per serving: 210 calories, 6 g total fat, 3 g saturated fat, 20 g

carbohydrates, 19 g protein, 3 g fiber, 417 mg sodium, 157 mg potassium, 17 mg magnesium, 185 mg calcium.


DASH Warm Vegetable Salad

End the day on a positive and delicious note with this warm and comforting

dinner. Pair your crunchy, vegetable-rich salad with a thick and creamy

soup, and make this a dinner you won't want to miss. The warmth of the

meal and the fiber in the vegetables will make you feel full. The salad

dressing is packed with enzymes that will boost your energy levels.

Ingredients

1 cup purple cabbage, chopped

1/2 cup radishes, chopped

1/2 cup broccoli

1/2 cup cauliflower

1/2 cup bok choy

Directions

Place cabbage and radishes on your dinner plate

Steam broccoli, bok choy and cauliflower on top of cabbage and radishes

Drizzle with your favorite Oil Free Dressing


Light Avocado and Egg Salad

This avocado egg salad can be served on a slice of toasted whole wheat

bread, on a bed of lettuce, wrapped in a whole wheat tortilla, or even in a

hollowed out tomato.

Ingredients:

4 large hard-boiled eggs, chopped, white

and yolk separated

4 hard-boiled egg whites, chopped

1 medium avocado, cut into ½-inch pieces

1 tablespoon light mayonnaise

1 tablespoon fat free plain yogurt

½ teaspoon yellow mustard

½ tablespoon finely chopped chives

2 teaspoons red wine vinegar

½ teaspoon red pepper flakes

¼ teaspoon freshly ground pepper

Preparation:

Combine egg yolks with the avocado, light mayonnaise, yogurt, chives,

vinegar, pepper flakes, and pepper. Mash with a fork. Add chopped egg

whites and mix well.


DASH Mason Jar Recipes

The secret to a perfect and tasty Mason jar salad is all in the order.

The dressing goes in first. This is so important. This guarantees that your

salad ingredient doesn’t get soggy.

Then go with a grain or a protein, or anything else big and chunky. This

protects your more delicate ingredients from getting wet.

Then add your favorite condiments, shaved nuts, walnuts, chia seeds,

sesame seeds, cranberries, raisins, cheeses. The ingredients that you want

to stay dry until just before you eat it.

And if you have any leafy greens, they go in last. That way when you turn

the Mason jar over and unload it all into a bowl, the greens will make the

salad bed.

You want to mix textures and flavors. Choose a smart combination of flavors and

you’ll have a filling protein, something salty and crunchy, and something sweet

and tangy.


Citrus Chicken and Orzo Salad

Ingredients

4 whole 12-ounce mason jars

2 cup orzo (cooked according to package directions)

1 whole chicken breast (grilled or poached)

2 whole roasted red peppers

(diced)

1 cup red onion (finely chopped)

2 cup fresh spinach

Creamy Citrus Dressing

Ingredients

2 tablespoon Greek yogurt

1/4 cup orange juice

1 1/2 teaspoon orange zest

1 teaspoon balsamic vinegar

2 tablespoon olive oil

Directions to Make Dressing

1. In a small bowl, combine Greek yogurt, orange juice, orange zest, balsamic

vinegar, olive oil, salt and pepper. Whisk until well-combined. Set aside.

2. Using a fork, shred grilled chicken into small pieces.

3. Assemble each mason jar in the following order:

First (bottom) layer: 2 or 3 tablespoons creamy citrus dressing

Second layer: 1/2 cup roasted red peppers

Third layer: 1/4 cup red onions

Fourth layer: 1/2 cup orzo

Fifth layer: 1/4 cup shredded chicken

Sixth (top) layer: 1/4 cup spinach

4. Store in the refrigerator until ready to eat. When ready to serve, dump

jar's content into a bowl, toss, and enjoy


DASH Shrimp & Feta Cobb Salad

This is a delicious Summer time favorite, shrimp are loaded with protein,

vitamin D, vitamin B3, and zinc, shrimp are an excellent, carbohydrate-free

food for anyone determined to shed off pounds.

Feta cheese is a white, crumbly sheep or cow’s milk cheese that is pickled in

brine

Ingredients:

A large mason jar

A few teaspoons of your

dressing of choice

2 Tablespoons chopped

avocado

8 grape tomatoes

1 Tablespoon red onion,

chopped

2 Tablespoons chopped

cucumber

A few handfuls of

romaine lettuce and

baby spinach

2 Tablespoons of

chopped feta

6-8 cooked shrimp

1 boiled egg, chopped

2 slices of cooked

bacon, chopped

Directions

Layer all items in order starting with the dressing, seal with the lid, grab a

fork, napkin and off you go!


Asian Noodle Salad Jars

Ingredients:

For the Salad:

4 ounces soba noodles

1 red bell pepper, thinly sliced

1 cup shelled edamame, cooked

2 large carrots, peeled and shredded

4 green onions, thinly sliced

1/2 cup crunchy rice noodles

For the Spicy Peanut Dressing:

2 tablespoons peanut butter

4 teaspoons sambal oelek

4 teaspoons rice vinegar

4 teaspoons soy sauce

1/4 cup extra virgin olive oil

1 tablespoon black sesame seeds

Directions:

1. In large pot of boiling water, cook noodles according to package instructions.

Rinse under cold water and drain.

2. Meanwhile, make Spicy Peanut Dressing: In a small bowl, whisk together

peanut butter, sambal oelek, rice vinegar and soy sauce. While whisking,

slowly drizzle in oil until all oil is incorporated. Stir in sesame seeds.

3. Divide Spicy Peanut Dressing equally among 4 pint-sized mason jars. Divide

soba noodles over dressing. Layer remaining ingredients, ending with rice

noodles. Top with lids and refrigerate up to 5 days. To serve, pour onto plate

or bowl, stir and enjoy.


Chipotle Chicken Salad

Everyone enjoys a Chipotle Mexican Style meal, and this nutritious meal will satisfy

your appetite for hours.

1. Dry off both chicken breasts

thoroughly with paper

towels, and season both

sides of each breast using

the 2 teaspoons of salt.

2. In a large skillet, heat 1

tablespoon coconut oil or

ghee over medium-high

heat until the oil is very hot.

3. Add the chicken breasts to

the hot skillet, and cook for

about 4 minutes on each

side. Both sides should have

a pretty brown sear to

them.

4. When the chicken breasts

are cooked all the way through, remove them to a cutting board to cool.

Once they've cooled, cut the chicken into small chunks, about 1/2 square

inch each.

5. When all ingredients have cooled, you can begin to assemble your

Mason salads. Add 1 tablespoon of Greek yogurt to the bottom of

each Mason jar.

6. Layer 1-2 tablespoons of cheese over the quinoa and a layer of chicken

and add corn or carrot for texture. (To make this vegetarian, substitute

1 can of rinsed beans instead of the chicken.)

7. Fill the remaining space in the Mason jar with lettuce, and sprinkle

some additional chopped cilantro on top before screwing on the lid.


Cranberry and Turkey Salad with Almonds, Balsamic Vinaigrette

A great recipe for leftover at Thanksgiving, you get to use up your leftover

Turkey and Cranberries.

Recipe requires two clean quart jars with lids.

Ingredients

o 3 Tablespoons Balsamic vinaigrette

o 1 cup diced yellow / red bell pepper

o 1/2 cup blueberries, washed and

dried

o ¼ Cranberries or Cranberry jelly

o 1/4 cup turkey

o ¼ cup low fat Cheddar Cheese

o 6 Cherry tomatoes

o arugula or spinach

Instructions

1. In the bottom of a clean, dry quart jar, spread 1 1/2 Tablespoons of

salad dressing. Repeat with second jar.

2. Put 2-3 Cherry tomatoes and 1/8 cup of cheese

3. Scatter yellow / red bell pepper and cranberries and blueberries into

the jars, dividing equally between the two.

4. Add 2 Tablespoons both turkey and toasted almonds to the jars.

4. Pack remainder of jar with well-dried arugula or spinach and cover

with a lid.

5. Place in the refrigerator and keep for up to 5 days


DASH Diet Appetizers

DASH Diet Tomato Basil Bruschetta

This is a delicious Appetizer for any

party

Ingredients:

1/2 whole-grain baguette, cut into six

1/2-inch-thick diagonal slices 2 tablespoons chopped basil

1 tablespoon chopped parsley 2 cloves garlic, minced

3 tomatoes, diced 1 teaspoon olive oil

2 teaspoons balsamic vinegar 1 teaspoon black pepper

Parmesan Cheese

Directions:

Toast baguette slices in 400 F oven until lightly browned.

Fresh herbs really give this appetizer a great flavor, but if you only have

dried herbs that is just fine.

Mix all other ingredients together.

Spoon mixture evenly over the toasted bread.

Dust a little parmesan cheese on top.

Serve while warm.

Nutritional Info Per Serving: 110 calories, 2 g total fat, 20 g carbs, 3 g

protein, 4 g fiber, 123 mg sodium

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DASH Nachos

The DASH Nachos are amazing; these are a healthy version of the ever

pleasing Nachos.

Using potatoes and lean ground turkey for nachos saves calories.

Ingredients:

1 pound small red potatoes, with skins

on

2 teaspoons oil or cooking spray

8 ounces ground turkey, 99% fat free

½ teaspoon chili powder

½ cup cheddar cheese, shredded

1 cup lettuce, shredded

1 medium tomato, diced ¾ cup

1 cucumber, peeled and diced

1 tablespoon cilantro, chopped

¾ cup salsa

Preparation:

Slice potatoes into small circles about

1/4 inch thick. Lightly coat the potato

slices with oil. Put potato slices on a

baking sheet in a single layer. Bake in

the oven at 450 degrees for 25-30

minutes, depending on how crisp you would like them.

Meanwhile, add ground turkey and chili powder to a skillet. Cook, stirring

over medium heat for 8-10 minutes or until turkey browns. Remove

potatoes from the oven. Transfer baked potatoes to a casserole dish or an

oven-safe dish.

Top with turkey and sprinkle with cheese. Put back in the oven to melt the

cheese, about 2 minutes. Remove from oven and top with lettuce, tomato,

cucumber, cilantro, and salsa.


Per Serving: 192 calories, 6 g total fat, 3 g of carbohydrates, 16 g protein, 2 g of fiber, 242 mg

sodium, 531 mg potassium, 24 mg magnesium, 19 mg calcium

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DASH Seafood Chowder

A great Seafood dish is often filling enough for a healthy lunch option, but if

you are having some special guests over, try this DASH Seafood Chowder,

you will get lots of great comments.

Use your favorite seafood, shrimp, halibut, mussels or salmon

Ingredients:

2 medium potatoes, cubed

1 carrot, sliced 1/4 inch thick

1 medium onion, chopped

1 celery stick

1 cup clam juice

1 cup water

1 tbsp butter

¼ tsp pepper

1 pound lean fish (halibut, cod, or salmon)

cut into 1-inch pieces

1 6 ½ oz. can clams, un-drained

1 12 oz. can evaporated skim milk

2 tbsp chopped fresh chives

1 tsp paprika

Preparation:

In a large saucepan combine potatoes, carrots, celery, onion, clam juice,

water, butter, salt and pepper. Bring to a boil and reduce heat, cover and

simmer 15-20 minutes or until potatoes are almost tender.

Stir in fish and clams, and increase heat until the soup just begins to boil.

Reduce heat and simmer about 5 minutes or until fish flakes easily with a

fork.

Stir in milk, chives and paprika and heat through.


Per serving: 260 calories, 4 g fat, 1.5 g saturated fat, 38 g protein, 20 g

carbohydrate, 2 g fiber, 480 mg sodium


DASH Zucchini Pizza Bites

If you like pizza, but don’t like the calories, these Zucchini Pizza bites are a

great substitute, make plenty as these are very tasty snacks.

Ingredients:

4 slices large zucchini, cut ¼ inch

thick

spray olive oil (or non-stick

cooking spray)

pepper

4 tablespoon pizza sauce

2 tablespoon shredded part-skim

mozzarella cheese

Preparation:

Preheat broiler to 500˚F.

Spray both sides of each zucchini slice lightly with olive oil or cooking spray

and season with pepper.

Place zucchini slices in the broiler for 2 minutes, turn over, and broil 2

minutes longer.

Remove from broiler and top each slice with 1 tablespoon pizza sauce and ½

tablespoon cheese. Broil for an additional minute or two, until cheese is

melted. Serve immediately.


Per serving: 69 calories, 4 g total fat, 1.7 g saturated fat, 5 g carbohydrates,

5 g protein, 1 g fiber, 136 mg sodium, 228 g potassium, 17 g magnesium,

127 mg calcium


DASH Hot Spinach Dip

This lightened up cheesy spinach dip is perfect for any gathering. You can double or

triple the recipe as needed.

This is always a big hit for any dinner party and so easy to make ahead of time.

If you have a small crock pot, you could cook it on high for 2 hours, then keep it on

warm for your guests.

Ingredients:

10 oz frozen chopped spinach, thawed and excess liquid squeezed out

1/2 cup plain Greek

yoghurt

5 tbsp light mayonnaise

1/3 cup Parmigianino

Reggiano

1/4 cup scallion, chopped

1 clove garlic, crushed

1 cup (4 oz) shredded

part skim mozzarella

cheese

fresh pepper to taste

Directions:

Preheat the oven to 375°F.

Combine all the ingredients in a medium bowl. Place in an oven-proof dish

and bake at 375° for 20-25 minutes, until hot and cheese is melted. Serve

right away.

Can be made one day in advance and stored in the refrigerator before

baking.

This recipe makes approximately 2 ½ cups.

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DASH DIET DINNER RECIPES

Super Pasta Pie

This is a great recipe you can make with the kids after school and it will be a recipe

they can share and pass onto their kids.

You can use any pasta; it works

well with Spaghetti or Ziti. In this

recipe I have used ground turkey,

but you can use ground beef or

ground lean chicken – whatever

you prefer.

Ingredients

12 oz. spaghetti (keep ½ cup of

cooking water for later)

1 yellow onion, chopped

½ red capsicums

½ green capsicums

1 lb of ground turkey (or chicken or beef)

1 cup tomato paste

3 large eggs

1 cup of 2% shredded mozzarella

1 cup of 2% grated parmesan cheese

1 tablespoon of dried mixed herbs (3 tablespoons of fresh)

1 teaspoon Chia Seeds


Preheat oven to 350. In a large skillet, sauté the onions until soft. Add ground turkey or beef, and ¾ cup of the

tomato paste. Add half the pasta water and the capsicums and chia seeds stir well.

Consistency should be like a thick Bolognese sauce, add more cooking water as needed.

In a large bowl, mix together the cooked spaghetti, eggs, parmesan cheese, 1 cup of the

mozzarella, and ¼ cup of the tomato paste.

Grease a 9 or 10-inch pie pan with olive oil. Spread half the meat mixture over the bottom

of the pan. Add the spaghetti mixture and press it down to level it. Top with the remaining

meat mixture; scatter the remaining mozzarella on top.

Bake the pie in the oven for 30 to 35 minutes. Remove from the oven and let sit about 10

minutes. Use a sharp knife or pizza slicer to cut into wedges like a pie. Serve with a green

salad.


Dash Chicken Portabella Burger

This is a flavorful recipe that can be an alternative to the traditional burger.

Mushrooms are a great bun substitute.

Try this recipe for a guilt-free lunch, whether you're a DASH Dieter or just

looking for a satisfying meal.

Ingredients

4 portabella caps

2 tbsp coconut oil

1 boneless, skinless

chicken cutlet,

cooked (and cut into

two pieces)

2 slices tomato

1/2 cup fresh

spinach leaves

Red Onion to your liking

½ Avocado

Directions

1. Gently scoop out the gills and stems from the undersides of the mushrooms.

2. Heat coconut oil in a skillet and cook mushrooms for about three-to-five minutes on each side or until the mushrooms turn golden brown on the top and become

tender.

3. Remove the mushrooms from the pan. On one mushroom, pile on cooked chicken, turkey bacon, tomato, spinach and 1 1/2 tablespoons of guacamole. Top

with the other mushroom.

4. Repeat with other mushrooms. Cut the sandwiches in half


Orange Beef and Rice

A delicious and very healthy dinner, so make plenty so you have some leftovers for

your lunch the next day.

Ingredients

3 tbsp. vegetable oil

500g beef steak (I use sirloin),

chopped into strips

2 tbsp. corn flour/cornstarch

pepper

Juice of 2 large oranges

Zest of half an orange

3 tbsp. caster sugar

5 tbsp. soy sauce (make sure

it’s salt-free soy sauce)

2 cloves of garlic, peeled and

crushed

1 tablespoon of ginger,

1 tsp rice vinegar

2 red pepper, sliced into

chunks

1 large onion peeled and sliced

into chunks

To Serve:

Boiled rice

4 spring onions/scallions chopped on the diagonal


Instructions

Heat the oil in a wok or large frying. Pat the beef dry with some kitchen roll,

then mix the cornflour with the salt and pepper and toss the beef in the

cornflour until completely coated. When the oil is hot, tip the beef in and fry

until crispy. I try not to move the meat around too much as this seems to

reduce the amount of crispiness you get. It generally takes about 9 or 10

minutes to crisp up the beef, with about 3 or 4 stirs during that time. Some

people would say to crisp the beef in batches,, and so long as you're using a

large pan, and very hot oil you can get away with doing the lot in one go.

Once the beef is crispy and cooked through, remove the beef using a slotted

spoon, and place in a bowl lined with kitchen roll to soak up excess fat.

Whilst the beef is cooking, mix the orange juice, zest, sugar, soy sauce,

garlic, and ginger and rice vinegar and put to one side.

After the beef has been removed from the pan there should still be a little oil

left. Turn the heat down a little and add the sliced red pepper and onion. Fry

for a minute or two (so they're hot but still crunchy), then pour over the

orange sauce. Turn up the heat and bring to the boil, then add the beef back

in. Give it a stir and heat through for 1 minute. If your sauce is looking too

thin, you can stir in a little bit of cornflour mixed with cold water to thicken.

Once bubbling and thick, serve up with boiled rice. Garnish with the spring

onions/scallions.


Cheesy Burritos

These burritos are wonderfully rich and cheesy, and for only 314 calories per

serving, it makes for a perfect weeknight meal, if you have any leftovers,

they are great the next day.

INGREDIENTS

1 Pound of Lea Ground Turkey

1 (15oz) can of Black Beans (or refried beans)


1 (6 oz) of Tomato Paste

½ cup 2% Mexican Cheese Blend)

1 packet of Burrito Seasoning mix

16 Low Carb high Fiber Tortillas

8 Slices of reduced fat cheese

Optional: Add bell peppers, sliced tomatoes, salsa to fill up the burritos

COOKING

1/ In a large skillet, over med-high heat, break up ground turkey and add

burrito seasoning. Cook until turkey meat is browned and cooked through,

and turn heat down to low.

2/ While meat is browning, pour beans in a bowl and lightly mash the beans

together with the tomato paste until some of the beans are smashed, and

the tomato paste is well combined with the beans-(I use a fork to do this).

3 / Add the bean mixture, and shredded cheese to the skillet with the

ground meat, and mix well until the cheese is melted, and everything is well

combined, and remove from the heat.

4 / Place 1/4 cup of burrito filling in each tortilla and roll up burrito style.

(You may also put shredded lettuce, chopped tomatoes, and/or any other

chopped veggies you would like in the burrito at this time!)

5/ Place 2 burritos side by side on each plate. Cut 1 cheese slice (per plate)

into 4 long slices, and place 4 strips length-wise across the 2 burritos.

6/ If you are eating these immediately, place plate in microwave for 1

minute, to melt cheese on top of burritos. (If eating later~ cover plate with

saran wrap, and refrigerate until ready to eat! Just before eating, microwave

for 1 minute to melt the cheese!)

7 / Serve immediately with a little Salsa

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Chicken and Spanish Rice

Chicken pieces of your choice simmered with rice, tomatoes, onion, bell

pepper and spices. This is a delicious and filling dish that you won't be able

to get enough of.

1 cup chopped onions

3/4 cup green peppers

2 tsp vegetable oil

1 8 oz can tomato sauce

1 tsp parsley, chopped

1/2 tsp black pepper

1 1/4 tsp garlic, minced

5 cups cooked brown rice (cooked in unsalted water)

3 1/2 cups chicken breasts, cooked, skin and bone removed, and diced

1. In a large skillet, sauté onions and green peppers in oil for 5 minutes

on medium heat.

2. Add tomato sauce and spices. Heat through.

3. Add cooked rice and chicken. Heat through.

Makes 5 servings, Serving Size: 11/2 cup


Turkey Meatloaf

Meatloaf is everyone’s favorite, mixing the Turkey Ground meat is a lot

healthy option.

Ingredients

1/2 pound lean ground turkey

½ pound of Spicy sausage meat

1/2 cup regular oats, dry

1 large egg, whole

1 Tbsp onion, dehydrated flakes

1/4 cup ketchup*

1. Combine all ingredients and mix well.

2. Bake in a loaf pan at 350 °F for 25 minutes or to an internal

temperature of 165 °F.

3. Cut into five slices and serve.

* To reduce sodium, use low-sodium ketchup. New sodium content for each

serving is 74 mg.

Makes 5 servings

Serving Size: 1 slice (3 oz)Per Serving:

Calories: 191 Total Fat: 7 g

Saturated Fat: 2 g

Cholesterol: 103 mg

Sodium: 205 mg

Protein: 23 g

Carbohydrate: 9 g

Calcium: 24 mg

Magnesium: 33 mg

Potassium: 268 mg

Fiber: 1 g


Cajun Spicy Baked Fish

This is perfect for large parties or church outings.

Ingredients

1 pound salmon (or other fish) fillet

Juice of 1 lime

½ tsp cumin

½ tsp paprika

½ tsp ground coriander

1 Tbsp olive oil

1 tsp spicy seasoning, salt-free

1. Preheat oven to 350 °F. Spray a

casserole dish with cooking oil

spray.

2. Wash and dry fish. Place in dish. Put the salmon in a bowl, pour over

the lime juice and leave the salmon to ‘cure’ for 5 mins. Meanwhile,

mix all the spices together with the sugar. Lift the salmon out of the

lime juice and roll in the spices so it’s completely coated. Bake

uncovered for 15 minutes or until fish flakes with fork. Cut into 4

pieces. Serve with rice ad a lovely Salsa, recipe below.

Makes 4 servings

Serving Size: 1 piece (3 oz)

Per Serving:

Calories: 192 Total Fat: 11 g Saturated Fat: 2 g

Cholesterol: 63 mg Sodium: 50 mg Protein: 23 g

Carbohydrate: ‹1 g Calcium: 18 mg Magnesium: 34 mg

Potassium: 560 mg Fiber: 0 g


DASH Zucchini Lasagna

1/2 pound cooked lasagna noodles, cooked in unsalted water

3/4 cup part-skim mozzarella cheese, grated

1 1/2 cups cottage cheese,* fat-free

1/4 cup Parmesan cheese, grated

1 1/2 cups raw zucchini, sliced

2 1/2 cups low-sodium tomato sauce

2 tsp basil, dried

2 tsp oregano, dried

1/4 cup onion, chopped

1 clove garlic

1/8 tsp black pepper

1. Preheat oven to 350 °F. Lightly spray a 9- by 13-inch baking dish with

vegetable oil spray.

2. In a small bowl, combine 1/8 cup mozzarella and 1 Tbsp Parmesan

cheese. Set aside.

3. In a medium bowl, combine remaining mozzarella and Parmesan

cheese with all the cottage cheese. Mix well and set aside.

4. Combine tomato sauce with remaining ingredients. Spread a thin layer

of tomato sauce in the bottom of the baking dish. Add a third of the

noodles in a single layer. Spread half of the cottage cheese mixture on

top. Add a layer of zucchini.

5. Repeat layering. Add a thin coating of sauce. Top with noodles, sauce,

and reserved cheese mixture. Cover with aluminum foil. 6. Bake 30 to

40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.

* To reduce sodium, use low-sodium cottage cheese. New sodium content

for each serving is 165 mg.

Makes 6 servings Serving Size: 1 piece Per Serving:

Calories: 200,Total Fat: 5 g, Saturated Fat: 3 g, Cholesterol: 12 mg, Sodium: 368 mg, Protein:

15 g, Carbohydrate: 24 g, Calcium: 310 mg, Magnesium: 46 mg, Potassium: 593 mg, Fiber: 3 g

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Chicken Wraps

Ingredients

Wrap1 egg

4 egg whites

1/2 cup skim milk

1/4 cup coconut flour, sifted

cooking spray

Wrap Filling

2 cups shredded cooked

boneless, skinless chicken

breast meat

1/2 cup chopped artichoke

hearts (drained and rinsed)

1/4 cup minced red onion

2 cups chopped baby spinach

1/4 cup fat-free Italian salad dressing

Instructions

Whisk the egg, egg white, and milk until well combined and slightly frothy.

Sift the coconut flour into the mixture and whisk again until well combined.

Let the batter rest at room temperature for 15 minutes.

While the wrap batter is resting, toss together the chicken, artichoke hearts,

red onion, baby spinach, and Italian dressing. Keep the filling refrigerated

until needed.

Add the cooking spray to a 10-inch nonstick sauté pan over medium heat.

Let the pan heat until a drop of water sizzles in the bottom of the pan. Re-

whisk the wrap batter and then pour 1/4 cup of the wrap batter to thinly

coat the bottom of the pan (add a little more if needed to coat the bottom of

the pan). Let the wrap cook until the edges begin to brown. Using a spatula,

flip the wrap and continue to cook for another minute. Slide the wrap on to a

plate and continue this process to make 6 “wraps” or crepes. Let the wraps

cool.

Divide the chicken mixture evenly among each wrap (about ½ cup of filling

per wrap) and roll. Choices: 1/2 Carbohydrate, 3 Lean Protein


The DASH Shepherd’s Pie

Is Loaded With Healthy Vegetables and Topped With Mashed Potatoes.

Ingredients:

2 large baking potatoes, peeled

and diced

1/2 cup low-fat milk

1 pound lean ground beef


1 clove garlic, minced

2 tablespoons flour

4 cups frozen mixed vegetables

3/4 cup reduced sodium beef broth

1/2 cup shredded cheddar cheese

ground pepper to taste

Put diced potatoes in saucepan; add enough water to barely cover. Bring to

boil. Reduce heat and simmer, covered, until soft (about 15 minutes).

Drain potatoes and mash. Add milk, and set mixture aside.

Preheat oven to 375 degrees.

Brown meat, onion, and garlic in a large skillet. Stir in flour, and cook for 1

minute, stirring constantly.

Add vegetables and broth. Cook 5 minutes until bubbly. Stir well.

Spoon vegetable mixture into 8 inch square baking dish. Spread potato

mixture over vegetable/meat mixture. Sprinkle cheese on top.

Bake 25 minutes, until hot and bubbly.

Makes 6 Equal Servings

Nutritional Info per Serving: 320 calories, 7 g total fat, 39 g carbs, 24 g



Poached Salmon with Mustard-Dill Sauce

This elegant meal takes less than 30 minutes to put together and yet is

impressive enough for entertaining. This is a great dinner for nights when

you don’t want to turn on the oven but still crave a home cooked meal.

Salmon and other cold water fish have high levels of heart healthy Omega-3

fatty acids.

Ingredients:

1 teaspoon olive or vegetable oil

2 tablespoon shallots, finely chopped

1 1/2 cup fat-free or low fat milk

Freshly ground black pepper to taste

1 1/4 lb salmon fillet, about 1 inch thick, skin on,

cut into 4 portions

1 tablespoons fresh lemon juice

1 1/2 teaspoons cornstarch

2 tablespoons chopped fresh dill

1/4 cup reduced-fat sour cream

2 teaspoons Dijon mustard

Lemon or Lime wedges and fresh dill sprigs for

garnish

Preparation:

In a 10-inch skillet or sauté pan, heat oil over medium heat. Add shallots

and sauté until softened, 30 to 60 seconds. Add milk, shallots and pepper;

bring to simmer, stirring. Reduce heat to low.

Slip salmon pieces in the milk sauce, skin-side up; immediately turn over.

Cover and poach salmon gently, spooning milk cooking liquid over top of

salmon occasionally, just until interior is opaque, 10 to 12 minutes.

With a slotted spoon, carefully transfer salmon to a warm platter. Cover with

foil and keep warm.

Mix lemon juice and cornstarch; add to poaching liquid and cook, stirring

constantly, until slightly thickened, about 1 minute. Stir in sour cream,

chopped dill and mustard. Garnish salmon with lemon wedges and dill

sprigs. Serve with the mustard-dill sauce.


Southwestern Pork Chops

This recipe uses southwest ingredients to make a tasty and tender porkchop

that is still low in calories. It is also easy to put into the marinade in the

morning and simply cook later in the day for dinner.

Ingredients:

4 (6 ounces each) lean

boneless pork chops

4 cloves garlic, crushed

1 tablespoon of Chipotle Hot

Sauce

1 teaspoon cumin

1 teaspoon chili powder

1 teaspoon paprika

2 tablespoon of cilantro

Fresh black pepper to taste

Juice of ½ lime (about 1

tablespoon)

Zest of lime (about 1

teaspoon)

Preparation:

Trim any fat off pork. In a large bowl season pork with garlic, cilantro,

cumin, chili powder, paprika, and pepper. Add lime juice and lime zest. Allow

pork to marinate overnight if possible.

Line a broiler pan with foil for easy clean-up. Place pork chops on the broiler

pan and broil about 4-5 minutes on each side or until nicely browned.

Alternatively, grill pork chops on the outdoor grill over high heat, 4-5

minutes per side until the internal temperature reaches 145 degrees.

Serve topped with remaining marinade and garnished with avocado and

cilantro.

Serving size: 1 pork chop

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Turkey- Cajun Spiced

Turkey can be a plain here is a wonderful recipe to spice up your bird, the

secret to a flavorful and moist turkey is in the brine. Then we make beautiful

rich flavorful and great flavored gravy. It is a good idea to do this the night

before your turkey dinner. Fresh herbs really are the best choice if you have

them in the garden.

Cajun spice mixture

o 2 tablespoons

garlic powder

o 2 tablespoons

paprika

o 1 tablespoon dried

oregano

o 1 tablespoon dried

thyme

o 1 tablespoon

freshly ground

black pepper

o 1 tablespoon

mustard powder

o 4 teaspoons cayenne pepper

Preparation

To make the Cajun spice mixture, in a small bowl, mix all the ingredients to

blend. This gives your turkey a lovely golden brown finish.

Turkey and gravy

o 6 quarts cold water

o One 12-ounce bottle amber ale beer, room temperature

o 1 cup packed brown sugar


o 3 rosemary sprigs, divided

o One 14- to 16-pound whole turkey

o 3 celery stalks, coarsely chopped

o 2 green bell peppers, seeded, coarsely chopped

o 2 yellow onions, coarsely chopped

o 1 teaspoon minced garlic

o 3/4 cup (1 1/2 sticks) unsalted butter, divided

o 4 cups homemade turkey stock or reduced-sodium chicken stock

o 3 thyme sprigs

o 1/4 cup all-purpose flour

To brine the turkey:

In a large pot, bring 1 quart of water to a

boil over high heat. Add the beer, sugar,

and 1/3 cup of the spice mixture and stir until the sugar has dissolved. Add

2 rosemary sprigs and remove from the heat.

Pour the hot brine into a container large enough to hold the turkey and add

the remaining 5 quarts of cold water to cool the brine. Place the turkey into

the brine, making sure it is entirely submerged. Cover the container tightly

with a lid or plastic wrap and refrigerate for about 12 hours or overnight

When you are ready to cook the turkey preheat the oven to 350˚F.

Remove the turkey from the brine and discard the brine, reserving the

rosemary sprigs, and then pat the turkey skin dry with a clean towel. Stuff

the main turkey cavity with half of the chopped celery, bell pepper, onion,

and reserved brined rosemary sprigs, and tie the turkey legs together with

butcher's twine, this make the turkey cook more evenly..

In a small heavy saucepan, melt 1/2 cup (1 stick) of the butter. Remove the

pan from the heat and stir in 2 tablespoons of the spice mixture.


Place the remaining celery, bell pepper, and onion in a large roasting pan

with a rack. Set the roasting rack in the pan and place the turkey on the

rack. Brush some of the spiced butter all over the turkey.

Cover the pan with aluminum foil and roast the turkey for 1 hour and 40

minutes. Baste the turkey and continue roasting uncovered for about 1 hour

and 20 minutes longer, or until a meat thermometer reads 160°F when

inserted into the part of the thigh nearest to the thigh and hip joint.

Transfer the turkey to a carving board (do not clean out the roasting pan),

and rest at room temperature for 30 minutes before carving.

Gravy:

Set the roasting pan on the stove over medium-high heat. Add the chicken

stock, thyme sprigs, and remaining rosemary sprig to the pan drippings in

the roasting pan, and bring the mixture to a simmer, stirring often to scrape

up the brown bits. Strain the pan juices, and discard all the solids. Spoon off

the fat that has settled to the top of the pan juices.

In a medium heavy saucepan,

melt the remaining 1/4 cup (1/2

stick) of butter over medium

heat. Stir in the remaining 2

teaspoons of the spice mixture

(reserve any extra spice

mixture for another use) and

cook for about 30 seconds, or

until fragrant and toasted. Stir

in the flour and cook, stirring

often, for about 2 minutes.

Whisk in the pan juices and bring the mixture to a simmer over medium-

high heat. Simmer for about 5 minutes, or until the gravy thickens slightly.

Season the gravy to taste with salt and pepper.

To serve:

Carve the turkey and serve it with the gravy.


DASH Diet Grilling Recipes

The secret to Dash Diet Grilling recipes is the great marinades and rubs, check out

my Maple Southern Comfort BBQ sauce, it is delicious.

Here is a useful tip I want to share with you, when rosemary or turmeric is added

to hamburger meat, the total HCA’s is decreased. These spices add so much flavor

to your meal, but they also add valuable antioxidants that can help to thwart cancer

and may also help in reducing the aches and pains.

Maple Southern Comfort BBQ Sauce

A little bit of Southern Comfort goes

a long way.

2 teaspoons olive oil

1 small onion, finely chopped

4 cloves garlic, minced

3/4 cup reduced-sodium

ketchup 3/4 cup cider vinegar

1/2 cup Southern Comfort

liqueur or apple juice

1/4 cup maple syrup

1 tablespoon Dijon mustard

1 tablespoon Worcestershire sauce or reduced-sodium soy sauce

1 1/2 teaspoons hot sauce, such as Tabasco

Preparation

Heat the oil in a medium saucepan over medium-low heat. Add onion and cook,

stirring regularly, until softened but not browned, 3 to 5 minutes. Add garlic,

ketchup, vinegar, Southern Comfort (or apple juice), maple syrup, mustard,

Worcestershire sauce (or soy sauce) and hot sauce and bring to a simmer. Reduce

heat to low and simmer, uncovered, stirring occasionally, until thickened, about 30

minutes. Let cool for about 10 minutes. Transfer to a food processor or blender and

puree until smooth. (Use caution when blending hot liquids.)


Grilling is a summer past time and even with the DASH Diet you are allowed lean

meat, poultry and fish. So here is some of the most popular Dash diet grilling

recipes.

BBQ Salmon

Ingredients

2, 6oz salmon filets

1/2 lemon or lime

1 teaspoon smoked paprika

1 teaspoon chia seeds

1/2 teaspoon pepper

2 slices bacon

1 cup cherry or grape tomatoes, sliced in

half

1 avocado, chopped

Mixed greens

Directions

1. Preheat oven to 400 degrees. Add

smoked paprika, chia seeds, and pepper

to a small dish then mix to combine and

set aside.

2. Place bacon in a large, cold cast iron or other oven safe skillet then turn heat

to medium and cook until bacon is crisp. Remove to a paper towel-lined plate

to drain then chop when cool. Remove all but 1 Tablespoon bacon grease

from the skillet then turn heat up to medium-high.

3. Squeeze lemon juice over salmon then sprinkle seasoning mix generously on

top and rub in lightly. Add salmon to skillet skin side up then sauté for 2

minutes. Flip then sauté for 3 minutes, and then place the entire skillet into

the preheated oven and bake for 6 minutes.

4. Divide lettuce between two plates then top with chopped bacon, tomatoes,

avocado, and BBQ salmon. Serve with your favorite salad dressing – Try

Italian, balsamic vinaigrette, or Basil Vinaigrette.


Shrimp and Pineapple Kebabs

Here are some fantastic tasting shrimp kebabs, make sure you make plenty as they

will be the first item to disappear off the table.

They don’t take long to prepare, but you can marinate them ahead of time. Here is

a wonderful marinade you can try.

Pineapple Marinade

2 cloves of garlic

1 tablespoon of ginger

2 green onions

1 tablespoon of all spice

¾ teaspoon nutmeg

¾ teaspoon cinnamon


2 tablespoon white vinegar

2 tablespoon soy sauce

½ orange juice and zest

½ cup of pineapple juice

1 lime juice and zest

Mix all the ingredients in a

blender

A Spicy grilled marinated shrimp with sweet pineapple, made best with fresh

pineapple, but canned is a good substitute.

Ingredients

1 pound of peeled and deveined Shrimp

½ cup of Pineapple Marinade

Cut Pineapple into ½ inch pieces


Red Potato Salad

18 RED BLISS POTATOES OR BABY YUKON GOLDS, SCRUBBED BUT NOT PEELED

4 CUPS COLD WATER

1 CUP DRY WHITE WINE

4 PARSLEY STEMS

6 BLACK PEPPERCORNS

2 SPRIGS THYME

1 TEASPOON of FRESH

TARRAGON

1 MED RED ONION DICED

2 STALKS CELERY SLICED

Dressing

3 Tablespoon WHITE WINE VINEGAR

¼ TO 1/3 CUP CHOPPED FLAT LEAF PARSLEY. THYME AND TARRAGON EQUAL PORTIONS

1/3 CUP MINCED SHALLOTS

FRESH GROUND PEPPER

¼ CUP EXTRA VIRGIN OLIVE OIL

Preparation

Combine the white wine and water in the sauce pan and add potatoes, then add the parsley, peppercorns, tarragon and thyme into the pot.

Bring to the boil and then simmer until the potatoes are cooked then add chopped

onion and diced celery

To make the dressing, combine the white wine vinegar, herbs and shallots and gradually add olive oil. Gently toss the dressing and warm potatoes together allow

cooling for about an hour


BBQ Grilled Fruit

The grill can cook up an entire host of healthy dessert options that are just as delicious and way more nutritious.

Make kebabs with pineapple, pears, nectarines, strawberries or even watermelon.

Sweet from the natural fruit sugars, which caramelize slightly as the fruit grills.

A couple of minutes on each side over indirect heat will do it.

Another one of my favorites is an entire slice of pineapple and mix a basting sauce of

1 tablespoon of olive oil

A dash of vanilla essence

1 tablespoon of brown sugar


DASH DIET SIDES

DASH Balsamic Vegetables

Balsamic Vinegar really makes your vegetable tasty, it is really worth trying,

I was a little apprehensive at first, but really enjoy vegetables with Balsamic

vinegar.

Ingredients:

1/2 cup balsamic vinegar

2 tablespoons olive oil

2 tablespoons chopped parsley

1 sweet onion, sliced in 1/2 inch rounds

2 baby eggplants, sliced in 1/2 inch

1 sweet potato, peeled and chopped

1 zucchini, sliced in 1/2 inch rounds

2 cloves garlic, minced

1/2 cup diced roasted red and green peppers

Preparation:

Pour balsamic vinegar in a small saucepan. Simmer to reduce to 3

tablespoons, cool vinegar. Add cooled vinegar to with oil, garlic and parsley.

Divide mixture in half. Place prepared vegetables of your choice like

zucchini, sweet potato, eggplant and onion on a sheet pan.

On a lightly oiled preheated grill, cook vegetables until golden and brown

(3-4 minutes). Place cooked vegetables on a platter and sprinkle with red

peppers. Drizzle remaining dressing over vegetables and serve.


Per serving: 220 calories, 10g total fat, 1g saturated fat, 28g carbohydrates,

7g protein, 9 g fiber, 80 mg sodium, 727mg potassium, 46mg magnesium,

180mg calcium


DASH Lemon Bulgur Pilaf

Whole grains are important to heart health and the DASH diet

recommendations of making half your grains whole. Whole grains help to

lower cholesterol because they have a lot of dietary fiber. Bulgur is such a

healthy whole grain to add variety and this is a wonderful recipe for you to

try.

Ingredients:

2 tablespoons oil

½ cup chopped celery


1/3 cup fresh lemon

1 cup bulgur

½ teaspoon salt

¼ teaspoon pepper

2 cups low sodium broth

(beef, chicken, vegetable)

Preparation:

Add oil, celery, onion and bulgur to a large skillet.

Stir constantly over medium heat until vegetables are tender and bulgur is

golden brown.

Add seasonings, lemon and broth and bring to a boil.

Cover pan and reduce heat to low.

Simmer 15 minutes. Liquid should be gone.

Serve. Refrigerate leftovers within 2 hours.


Serving size: ½ cup

Per serving: 140 calories, 5 g total fat, 1 g saturated fat, 21 g

carbohydrates, 5 g protein, 5 g fiber, 230 mg sodium, 158 mg potassium, 42

mg magnesium, 18 mg calcium


Oven Baked Garlic Potatoes

This is a twist on one of those great potato dishes that tastes magic, is easy to

cook. Potatoes are versatile. Prepare this dish with lactose free milk for those with intolerance.

This dish is great with roasted chicken and sautéed vegetables for a satisfying

meal.

This side dish fits into the DASH diet plan because it is low in sodium, fat and calories. Garlic can help lower blood pressure. Garlic also adds flavor without adding

sodium, which can raise blood pressure.

Ingredients:

1 3/4 pounds potatoes 2/3 cup all-purpose flour

3/4 cup canola oil (not consumed) 2 cloves garlic, minced 2 1/3 cups lactose free non-fat milk

2 teaspoons chopped parsley Freshly Ground Black Pepper

Preparation:

1. Preheat oven to 350 degrees F. 2. Peel and slice potatoes. Place flour in a large bowl and dredge potatoes in flour.

3. Heat canola oil in a large skillet over medium-high heat. Carefully place a small batch of potatoes in hot oil. Fry on both sides until golden brown. 4. Remove potatoes from pan and place on a plate that has been lined with paper

towels to soak up excess oil. Allow oil to re-heat before putting in another batch of potatoes. Repeat until all potatoes are fried.

5. Place a single layer of fried potatoes in a 9x9 inch baking dish. Sprinkle minced garlic over the potatoes and freshly ground black pepper. 6. Layer the remaining potatoes on top of the garlic.

7. Pour lactose free milk over the potatoes. Bake in preheated oven 35-45 minutes or until lightly browned and bubbling.

8. Sprinkle with parsley just before serving.


111 calories, 5.35 g total fat, 0.4g saturated fat, 14 g carbohydrates, 3.0 g protein, 1 g fiber, 164 mg sodium, 75.5 mg potassium, 0.2 mg magnesium, 80 mg calcium


Mexican Corn Salad

Greek yogurt is very popular right now and adds both flavor and protein to this

salad. It and should be easy to find in your local grocery store. Make this salad

year-round. When fresh corn is not in season, use frozen corn. Just thaw and drain

off any moisture.

Ingredients:

4 large cobs of corn

½ cup diced red bell pepper

½ cup diced green bell pepper

¼ cup fat free Greek yogurt

½ teaspoon chili powder

1 tablespoon lime juice

1 tablespoon cilantro, minced

2 tablespoons scallions, minced

1/4 cup 2% Mexican cheese, grated

5 lime wedges for serving, optional

Preparation:

Boil corn in boiling water for 5 minutes, remove from heat. When cool enough to

handle, cut corn off the cob.

In a large bowl combine mayonnaise, yogurt, chili powder, and lime juice; mix well.

Add corn, bell peppers, cilantro, scallions and cheese and toss.

Serve with lime wedges if desired.


Per serving: 120 calories, 3 g total fat, 1.5 g saturated fat, 22 g carbohydrates, 6 g

protein, 2 g fiber, 85 mg sodium, 324 mg potassium, 44 mg magnesium, 63 mg

calcium.


Garden Hummus

Hummus is a wonderful Dash Diet Snack recipe

Hummus is chock full of garbanzo beans and Mediterranean flavors. Smear some

hummus on wide strips of fresh bell peppers and wedges of whole wheat pita for a

DASH snack in a flash.

Ingredients:

1/3 cup toasted sesame seeds

1/8 tsp crushed red chilies

1 15-ounce can garbanzo

beans, rinsed and

drained

1/8 cup lime, lemon or

orange juice

½ tsp garlic, minced

1/2 cup sunflower seeds

Freshly Ground pepper

2 tbsp olive oil

Preparation:

To toast sesame seeds preheat oven at 350 degrees, sprinkle sesame seeds on a

baking sheet and toast for 8 to 12 minutes until golden brown, stirring frequently.

In a food processor, puree sesame seeds and chilies, then add the beans and

puree. Add citrus juice, garlic and pepper, puree until smooth. Finally, add oil and

process until well blended.

Spoon hummus into a serving bowl then cover and let stand for 1 hour to blend

flavors.

Serve with celery, carrots, fresh bell peppers or broccoli


Per serving (2 tablespoons): 39 calories, 2 g total fat, 4 g carbohydrates, 1 g

protein, 47 mg sodium, 1 g fiber


Prosciutto Brussel Sprouts

It’s not easy to make Brussel Sprouts taste good, but I have found this one which is

a go to recipe when Brussel Sprouts are in season. Prosciutto is thinly sliced Italian

bacon.

Brussels sprouts are rich in many valuable nutrients. They are an excellent source

of vitamin C and vitamin K. They are a very good source of numerous nutrients.

Ingredients

o 2 pounds Brussels sprouts, any loose outer leaves trimmed and the

sprouts halved, or quartered if large

o 2 tablespoons olive oil

o 5-6 slices of Prosciutto,(Italian Bacon) cut into thin pieces

o 2 cloves garlic, chopped

o White pepper

o Balsamic vinegar (optional)

Preparation

Fill a medium saucepan with several inches of salted water and bring to a boil. Add

the sprouts and cook 2 to 3 minutes. Drain in a colander and rinse immediately

under cold water. Drain well.

Heat the oil in a large sauté pan (not nonstick) over medium-low heat. Add the

prosciutto and sauté until browned in spots, about 8 minutes. Add the garlic and

sauté until fragrant, about 3 minutes. Increase the heat to medium-high. Add the

sprouts, spreading them out so that they are, for the most part, in a single layer.

Add the white pepper. Then cook until the sprouts are nicely golden in spots and

fork-tender, about 12 minutes, turning them occasionally. If the sprouts begin to

brown all over and stick to the pan, add a splash of balsamic vinegar to the pan to

help loosen the browned bits.

Transfer to a serving dish, add a splash of balsamic vinegar (if desired) and serve.


Brown Rice

Brown rice is full of fiber and other nutrients that white rice lacks and there are

numerous recipes you can create with this base recipe make sure you use brown

rice as it is a healthy option for you. A tasty recipe you could try is with eggs and

chives on top try adding some

protein and flavor.

Ingredients

1 1/2 cups brown rice 3 cups water

1/2 cup chives, chopped 4 large eggs

1 tbsp light sesame oil Pepper

Directions

1. Combine brown rice

and water over high heat.

2. Bring to a boil, lower the heat, and partly cover.

3. Cook, stirring occasionally and adding more water if necessary.

4. Cook until rice is tender and thick, about 45 to 60 minutes. Stir in the

chives.

5. Fry the eggs with sesame oil. Serve the eggs over rice

Additional Ingredients

Use the above as a base recipe and try adding

Tuna Cakes

8 oz of canned tuna

Salmon Cakes

Try adding 2 (7.5 oz) cans wild Alaskan salmon, well-drained and flaked


Parmesan Rice Cakes

Another way to use brown rice is making them as a rice cake; these are a great

way to put your own touch on the meal. And if you make the rice the night before, the sugars in it will be absorbed in your blood less rapidly. Try these

Parmesan and scallion rice cakes or make them your own by adding other ingredients.

Ingredients

1 1/2 cups brown rice, cooked

1 cup grated Parmesan cheese, 1/2 cup chopped scallions

½ cup chopped parsley 1 teaspoon chives 1 egg

1 teaspoon red pepper flakes

1 teaspoon Olive Oil for frying

Directions

1. Make the brown rice the night before and place in the fridge.

2. Mix all of the ingredients together and form in to patties.

3. Cook them in olive oil over medium heat until they are browned on both sides.

Enjoy.


Turkey Stuffing

Stuffing is an all important side dish when cooking your Turkey for that special

occasion and here is a healthier Turkey Stuffing recipe that will keep your bird moist, try adding some apple

Turkey Stuffing Tip

It is actually better to make a separate dish to serve up your stuffing because

when you cook it in the cavity of your bird, it is difficult to judge if the stuffing is cooked when the turkey is cooked, especially if you have added a sausage meat

to your stuffing.

Ingredients

2 oz dried shiitake mushrooms 3 tbsp grape seed oil

2 cups chopped onions 2 cups chopped celery

2 apples, diced ½ cup dried cranberries

1 cup roughly chopped pecans 1 1/2 cups chicken stock

1 cup bread crumbs fresh or dried rosemary, thyme,

parsley, paprika and sage Pepper

Directions

Soak the shiitake mushrooms in hot water, chop roughly, and reserve the

soaking liquid.

Heat the oil in a large skillet and cook the onions and celery on medium heat

until softened, about 5 to 7 minutes.

Stir in the mushrooms, apples, dried cranberries and pecans, cook 4 or 5 more minutes, stir in the broth and mushroom liquid and bring to a simmer. Toss with the bread cubes and herbs and pepper.

Stuff the bird or bake in a 375-degree oven for about 45 minutes

Cover with foil if top gets too brown.


Cranberry Sauce

Here is a quick and easy way to make your own cranberry sauce by adding a

few extra condiments you may already have in your pantry and you can actually make a tastier and healthier Cranberry Sauce.

Take 30 seconds and mix in some vitamin C, fiber, and antioxidants to your

cranberry sauce. Try this recipe and elevate your Christmas or Thanksgiving meal this year.

Ingredients

2 tbsp orange juice

1 tsp orange peel, finely grated 1/2 can mandarin oranges

1/2 cup pineapple 1/2 cup dried apricots, chopped 1/2 cup toasted pecans 2 tbsp red Zinfandel

canned cranberry sauce

Directions

Stir all together. Serve and enjoy!


Fish is a high-protein, low-fat food that provides a range of health benefits.

White-fleshed fish, in particular, is lower in fat than any other source of

animal protein, and oily fish are high in omega-3 fatty acids, or the "good"

fats.

Since the human body can’t make significant amounts of these essential

nutrients, fish are an important part of the diet. Also, fish are low in the

"bad" fats commonly found in red meat, called omega-6 fatty acids.

Omega 3’s a very good for you as a growing body of evidence

indicates that omega-3 fatty acids provide a number of health

benefits. They help maintain cardiovascular health by playing a role in

the regulation of blood clotting and vessel constriction;

are important for prenatal and postnatal neurological development;

may reduce tissue inflammation and alleviate the symptoms of

rheumatoid arthritis;

may play a beneficial role in cardiac arrhythmia (irregular heartbeat),

reducing depression and halting mental decline in older people.


DASH DIET SEAFOOD RECIPES

Tilapia and Mango Salsa

Tilapia with Mango Salsa is a very healthy and flavorful recipe it is best with

fresh mangoes, but if they are out of season mangos are available frozen or

in jars.

1 Pound of Tilapia

The Mango Salsa

1 fresh mango*

1 medium tomato

4 green spring onions

½ lemon juice

2 tablespoons chopped cilantro

½ teaspoon dill

Ground black pepper

Prepare the salsa first.

Peel fresh mango and dice into small pieces about ¼ to 3/8" square.

Chop tomato and thinly slice the green onions. Mix together with the mango

and lemon juice. Sprinkle with the cilantro and stir. Chill.

On a nonstick griddle or barbecue grill, cook the Tilapiai over medium high

heat (you want it browned but not burned), season with a favorite spice for

fish, little pepper and dill.

Serve on dishes with mango salsa spooned over the top.

Serve with grilled vegetables like zucchini. Serve with brown or white

Basmati rice and a nice homemade sauce.

*When mangoes aren’t in season they are also available in a jar or frozen mangoes.


DASH Diet Tuna Melts

There is only 210 calories per servings; this is a delicious lunch recipe

Ingredients:

6 ounces white tuna packed in water,

drained 1/3 cup chopped celery

1/4 cup chopped onion 1/4 cup low fat Thousand Island salad

dressing 2 whole-wheat English muffins, split

3 ounces reduced-fat Cheddar cheese, grated

Black pepper to taste

Instructions

Preheat broiler. Combine tuna, celery, onion and salad dressing.

Season with a little lemon and pepper.

Toast English muffin halves.

Place split-side-up on baking sheet and top each with 1/4 of tuna mixture. Broil 2-3 minutes or until heated through. Top with cheese and return to

broiler until cheese is melted, about 1 minute longer.

Makes 4 Servings

Nutritional Info Per Serving: 210 calories, 6 g total fat, 20 g carbs, 19 g



DASH Cilantro Lime Tilapia Tacos

These Cilantro Lime Tilapia Tacos Are Fresh Tasting And A Healthier Version Of The

Traditional Beef Taco.

Ingredients:

1 pound tilapia filets, rinsed and patted dry

1 teaspoon olive oil 1 small onion, chopped

4 cloves garlic, finely minced 2 jalapeno peppers, chopped (seeds removed for less heat)

2 cups diced tomatoes 1/4 cup fresh cilantro, chopped

3 tablespoons lime juice

Directions:

Heat olive oil in a skillet. Sauté onions until translucent, then add garlic. Mix well. Place tilapia in the skillet and cook until the flesh starts to flake.

Add jalapeno peppers, tomatoes, cilantro and lime juice. Sauté over medium-high heat for about 5 minutes, breaking up the fish to get everything mixed well.

Season to taste with pepper.

Meanwhile, heat tortillas on a skillet a few minutes on each side to warm.

Serve a little over ¼ cup of fish on each warmed tortilla with two slices of avocado. Split 1/4 cup of shredded cabbage and 1 tablespoon of low-fat or fat free sour

cream (optional) between 2 tacos. Garnish with fresh chopped cilantro and lime wedges.

Makes 4 Servings (2 Tacos per Serving)

Nutritional Info Per Serving (With Sour Cream) 427 calories, 12 g total fat, 2 g

saturated fat, 45 g carbs, 35 g protein, 5 g fiber, 142 mg sodium, 60 mg calcium


Tuna Pasta

This filling dish offers tuna as a great source of protein and healthy omega-3’s.

Ingredients:

2 cups elbow macaroni, uncooked

2 cans low-sodium tuna,

water pack (5 ounces each)

1⁄2 cup chopped zucchini

1⁄4 cup sliced carrots

1⁄3 cup diced onion

1⁄4 cup lite mayonnaise or salad dressing

Preparation:

Cook macaroni according to package directions. Pour off the cooking liquid and cool. Drain tuna.

Wash vegetables. Chop zucchini; slice carrots into thin slices; dice onion.

Mix all ingredients together in a bowl. Chill until ready to serve.


Serving size: 1 cup

Per serving: 330 calories, 6 g total fat, 1 g saturated fat, 44 g carbohydrates.


Citrus Shrimp

This recipe is a shrimp in a sweet and tangy orange mixture that seals the deal.

Here is how to make citrus shrimp.

Ingredients

1 pound of large shrimp, de-veined or

peeled


1 teaspoon of grated orange rind

½ teaspoon lemon rind

¼ pound of snow peas

2 stalks of celery

2 tablespoon vegetable oil

1 teaspoon of cornstarch mixed with 1 tablespoon of water

Pinch of pepper

Preparation

Stir fry the shrimp, snow peas, and celery in a fry pan over high heat. Cook and stir

until the shrimp turns pink.

Create the sauce.

Add the orange juice and rinds to the pan. Season it with pepper. Cover the mixture and allow cooking together for an extra 2 minutes.

Thicken the sauce by adding the cornstarch mixture to the pan.

Serve immediately while warm.


Puttanesca Pasta with Tuna

Try this mini-Mediterranean diet in a bowl. In addition to being heart healthy,

the ingredients in this dish are full of cancer-fighting antioxidants.

Ingredients

2 can (28 oz) Italian

tomatoes, drained and

crushed

4 tbsp extra-virgin

olive oil

1 tsp dried red pepper

flakes

2 tbsp capers

1/2 cup black olives, pitted and chopped

3 mashed garlic cloves

2 tbsp fresh basil leaves, minced

1 lb dried pasta

1/4 cup Parmesan cheese, grated

1 package/can of healthy pouch/canned tuna

Directions

In a large bowl, combine the tomatoes, olive oil, red pepper flakes, capers, olives, garlic and basil. Let stand at room temperature for 1 hour.

Add the tuna to the mix. Cook the pasta in rapidly boiling water until al dente. Drain well. Toss the hot pasta with the tomato mixture.

Add the grated Parmesan cheese and serve immediately.


Shrimp Marinated in Lime

In this recipe, the shrimp is marinated rather than served with a heavy sauce.

Serve the shrimp cold

Ingredients

1 medium red onion, chopped

1/2 cup fresh lime juice, plus lime zest as garnish

2 Jalapenos

2 tablespoons Dijon mustard

1/2 teaspoon hot sauce

1 cup water

1/2 cup rice vinegar

3 whole cloves

1 bay leaf

1 pound uncooked shrimp, peeled and deveined

Directions

In a shallow baking dish, combine the

onion, lime juice, Jalapenos, mustard

and hot sauce. Set aside.

In a large saucepan, add the water,

vinegar, cloves and bay leaf. Bring to

a boil and add the shrimp. Cook for 1

minute, stirring constantly.

Drain and transfer the shrimp to the shallow dish containing the onion mixture,

making sure to discard the cloves and bay leaf. Stir to combine. Cover and

refrigerate until well chilled, about 1 hour.

To serve, divide the shrimp mixture among individual small bowls and garnish each

with lime zest. Serve cold.


DASH DIET Slow Cooker Recipes

Spicy Ginger Beef and Broccoli

Here is a wonderful healthy recipe that makes even broccoli taste good, there is a

secret ingredient that brings out the flavor in this recipe. You can make double this

recipe and split it in two and place it in the freezer and then it is ready for another

quick fix meal.

This delicious slow-cooker recipe is an easy and healthy way to make your dinner.

Packed with protein and iron and low in calories, this meal will become a staple in

your kitchen. Set this up two hours before dinner and come back to a filling and

tasty meal.

Ingredients

2 tbsp cornstarch 4 tbsp cold water

1 1/2 lbs flank steak, thinly sliced

1 cup beef broth

2/3 cup low-sodium soy sauce

1/3 cup brown sugar 1 tbsp sesame oil 1 tbsp minced ginger

1/4 tsp red chili flakes 4 cups broccoli

Sesame seeds

Directions

1. Combine the cornstarch and cold water.

2. Put all of the ingredients in a bag, and place in fridge until you are ready to cook.

3. Put all the contents of the bag in slow cooker set on high and cook for 2 hours.

4. Serve on a bed of whole wheat rice or noodles, sprinkle with sesame seeds.


Chili Chicken

This wholesome meal is best prepares the night before.

Place 1 pound of your favorite dried pinto beans in a large pot; cover them in water, cover the pot with a

lid, and let the beans soak overnight.

Cover 3 skinless chicken breasts (with ribs) with water; add 1

teaspoon each of poultry seasoning and white pepper, and boil for one

hour.

Let the chicken cool, and then remove it from the bones and chop or shred it. Save the broth.

To prepare the chili:

1. Drain the beans, this takes out any excess salt and place them in the slow cooker insert.

2. Chop up 1 large onion, 4 celery stalks, and 4 to 6 green chili peppers; add

them to the beans.

3. Place the shredded, cooked chicken on top of the vegetables.

4. Measure the broth from boiling the chicken; add water to make the total

liquid equal 5 cups.

5. ¼ teaspoon red pepper

1 teaspoons cumin 1 teaspoon of turmeric

1 tablespoon cilantro 1 bay leaf 1 cup commercial sour cream into the liquid

Pour everything into the slow cooker.

6. Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).


Zesty Barbeque Pulled Chicken

Using your slow cooker makes great barbeque meat, most recipes requires long,

slow cooking for a good barbeque, but this version cooks nicely on your kitchen

counter and is rich with flavors, make plenty as this is good for several days after.

Stir the following together in your slow cooker pot

1 8-ounce can of low-sodium or "no salt added" tomato sauce

1 4-ounce can of chopped

green chilies, drained

3 tablespoons of cider

vinegar

2 tablespoons of honey

1 tablespoon of sweet or

smoked paprika

1 tablespoon of tomato

paste

2 tablespoon of Worcestershire sauce

2 teaspoons of dry mustard

1 teaspoon of ground chipotle chili

When that mixture is smooth, stir in:

2 1/2 pounds of boneless, skinless chicken thighs, trimmed of fat

1 finely chopped onion

1 clove of garlic, minced

Cover and cook on low for five hours, or until the chicken is tender enough to pull

apart. Remove the chicken to a plate and shred with two forks. Stir the shredded

chicken back into the slow cooker. Spoon onto buns and feed your hungry crew!


DASH DIET SOUP

Curried Cauliflower Soup

Makes 10 cups

Ingredients

1/3 cup raw cashews

3/4 cup water

2 tsp extra virgin olive

oil

1 medium onion, diced

1 large head cauliflower

1 can (14 oz) coconut

milk

2 tbsp curry powder

1 tsp ground turmeric

1 tsp ground cumin

1 tsp evaporated cane

sugar

1/4 tsp ground cinnamon

1/4 cup chopped fresh cilantro

Directions

Combine ¾ cup of water and cashews in a blender and blend until finely ground.

Pour the cashew mixture through a fine-mesh strainer into a bowl, pressing on

the solids with the back of a spoon. Discard the solids.

In a large pot, heat the olive oil over low heat. Add the onion and sauté until

golden.

Add the cauliflower, coconut milk, strained cashew milk, curry powder, turmeric,


cumin, sugar, and cinnamon. Add enough water to cover.

Bring to a low boil, reduce the heat, and simmer until the cauliflower is tender,

about 10 minutes.

Blend the soup with an immersion blender until the desired consistency is

reached. If using a standing blender, allow the mixture to cool for 20 minutes.

Pour the soup into the blender. Hold the lid down firmly with a clean, folded

towel over it. Start on low speed and blend until the soup is smooth. Return to

the pot and reheat if serving hot.

Ladle into bowls and garnish with the caramelized onions and cilantro before

serving.

Dash Diet Pumpkin Soup

When it is pumpkin season it’s time to make your homemade pumpkin soup,

here is a great Dash Diet Pumpkin Soup recipe.

Ingredients

3/4 cup water, divided

1 small onion, chopped

15 ounces of pumpkin

puree

2 cups unsalted

vegetable broth

1/2 teaspoon ground

cinnamon

1/4 teaspoon ground nutmeg

1 cup fat-free milk

1/8 teaspoon black pepper

1 green onion top, chopped

Directions

In a large saucepan, heat 1/4 cup water over medium heat. Add onion and cook until

tender, about 3 minutes. Don't let onion dry out.

Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce

heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.


Ladle soup into warmed bowls and garnish optional Garnishes: Greek Yogurt, Cream,

Chives, Coriander, Parsley serve immediately.

1. Pumpkin and Sweet Potato Soup: Replace half the pumpkin with sweet

potato

2. Pumpkin, Carrot and Ginger Soup: Replace half of the pumpkin with carrot

and add some fresh ginger

3. Thai Pumpkin Soup: Add ginger, chili, lemongrass and coriander (if you

are feeling game, add some fish sauce for a truly Thai flavor)

4. Thai Red Curry Pumpkin Soup: Add 1 Tablespoon of Thai Red Curry Paste

5. Pumpkin Coconut Soup: Add some coconut milk at the end and cook for 2

minutes

6. Indian Spiced Pumpkin Soup: Add 1 Tablespoon of Garam Masala (also

nice with coconut milk)

7. Bacon and Pumpkin Soup: Add a few rashers of diced bacon

8. Roasted Pumpkin Soup: Roast the pumpkin in the oven before adding to

soup

9. Pumpkin, Pear and Gorgonzola Soup: Replace half of the pumpkin with

pears and serve topped with gorgonzola cheese

10. Pumpkin and Chickpea Soup: Add a tin of chickpeas and use chicken

stock instead of vegetable stock


Dash Minestrone Soup

Minestrone is a thick, hearty soup that has many health benefits. Most

Minestrone Soups contain vegetables, pasta, and peas or beans. This version

uses unsalted chicken broth and fresh tomatoes rather than canned tomatoes

to limit the sodium content.

Ingredients


1/2 cup chopped onion

1/3 cup chopped celery

1 carrot, diced

½ tsp turmeric

1 garlic clove, minced

4 cups fat-free, unsalted chicken broth

2 large tomatoes, seeded and chopped

1/2 cup chopped spinach

1 can (16 ounces or about 1 1/2 cups) canned chickpeas or red kidney beans,

drained and rinsed

1/2 cup uncooked whole-grain small shell pasta

1 small zucchini, sliced and diced

2 tablespoons fresh basil, chopped

½ cup red wine (optional)

Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion,

celery and carrots and sauté until softened, about 5 minutes.

Add garlic and continue cooking for another minute. Stir in broth, tomatoes,

spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and

simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more.

Remove from heat and stir in the basil. Ladle into individual bowls and serve

immediately.


DASH Diet Vegetarian Meal Plan

When deciding which type of meal plan to follow, think about your health

goals. Do you need to lower your A1C, blood pressure, and/or cholesterol? Is

losing weight one of your goals?

Consider your food preferences and your lifestyle. Then you can work with

your healthcare provider to pick the meal planning approach that is best for

you. If prefer not to include meat, poultry, fish, or other animal products,

then a vegetarian meal plan is certainly an option.

A DASH Diet vegetarian diet is an eating pattern based on plant foods with

little or no animal products. There are several types of vegetarian diets, and

they vary in terms of what is and is not included.

The most common types are:

Vegan — Omits all meat, eggs, and dairy products.

Lacto-vegetarian — Omits all meat and eggs.

However, dairy products are included. Lacto-ovo vegetarian — Omits all

meat.

However, both dairy products and eggs are included. There are also people

who people choose to follow a semi-vegetarian diet. This means dairy, eggs,

and fish are all included, but no red meat or poultry are eaten.

Eating too much of even healthy foods can cause you to take in extra

calories, which will lead to weight gain. Remember that some plant-based

foods like whole grains, beans, and fruit are also high in carbohydrate, and

eating more than your meal plan allows may raise blood glucose.


DASH Diet Vegetarian Recipes

Flatbread Veggie Pizza

Make this tasty flatbread vegetable pizza packed with healthy ingredients. A

heaping dose of tomatoes, paired with fresh garlic, basil, olive oil, bell pepper, and

mushrooms gives you a few servings of veggies, for a healthy lunch or dinner that’s

packed with antioxidants, vitamins, and minerals

Ingredients

1 multi-grain flatbread, round or

rectangular

1/3 cup organic crushed tomatoes

1 clove fresh garlic, finely chopped

Red pepper flakes to taste

1/2 cup shredded mozzarella cheese,

reduced-fat

1/2 red bell pepper, cut into 2" slices

1/2 cup sliced mushrooms

1 tablespoon extra-virgin olive oil

3 tablespoons freshly chopped basil

Directions

Preheat oven to 400 degrees. Place flatbread on a parchment-lined baking sheet.

Spread crushed tomatoes on top of the bread. Sprinkle with chopped garlic and red

pepper flake lightly.

Sprinkle cheese, bell pepper, and mushrooms on top. Drizzle with extra-virgin olive

oil. Salt and pepper lightly.

Bake for 15-20 minutes, or just until the cheese begins to bubble and turn golden

around edges.

Remove and cool slightly. Garnish with fresh chopped basil. Enjoy!

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DASH Stuffed Peppers

A colorful and filling vegetarian dinner entrée

Ingredients:

• 4 large Peppers

• ½ cup uncooked brown rice

• 1 ½ cups Fresh Grilled Salsa or other low-

sodium salsa

• 1 15-ounce can black beans

• 1 ½ cup frozen corn

• 1 teaspoon cumin

• 1 teaspoon chili powder

• 1/8 teaspoon cayenne pepper

• freshly ground black pepper to taste

• ½ cup 2% Mexican blend cheese, shredded

Preparation:

1. Cook rice according to package instructions.

2. Slice each pepper in half lengthwise and remove the seeds and ribs.

3. Place the peppers in a baking dish skin side up. Broil for 3-5 minutes and

then flip over the peppers and broil 3-5 minutes longer. Watch the pepper

closely to make sure they only char and don’t overly burn.

4. Drain and rinse the black beans. In a large, microwave safe bowl,

combine the beans, salsa, and corn, a quarter cup of cheese, cumin, chili

powder, and cayenne. Add pepper to taste. Heat the filling for about 2-3

minutes in the microwave, or until warm, stirring after each 30 second

increment. Stir in the rice.

5. Spoon the filling into each pepper half. Top with the remaining cheese and

broil until the cheese is melted, about 2 minutes longer. Serve immediately.


300 calories, 5 g fat, 1.5 g saturated fat, 58 g carbohydrate, 14 g protein,

11 g fiber, 480 mg sodium, 838 mg potassium, 26 mg magnesium, 202 mg

calcium

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Dash Diet Vegetarian Spaghetti Sauce

Here is a tasty spaghetti sauce recipe; if you are buying canned tomatoes

make sure you buy low sodium tomatoes.

You can add fresh herbs to your liking, parsley, sage, rosemary and thyme

are all good flavors with this recipe.

This can all be added to a slow cooker and cook on high for the first hour

and then on low for another hour.

Ingredients


2 small yellow

onions, chopped

3 cloves garlic,

chopped

¾ cups zucchini,

sliced

¾ cup yellow squash,

sliced

1 tablespoon

oregano, dried

1 8 oz can low sodium tomato sauce*

1 6 oz can low sodium tomato paste*

2 medium tomatoes, chopped

1 cup of water

Directions

In a medium skillet, heat oil. Sauté onions, garlic, squash and zucchini in

olive oil for 5 minutes on medium heat. Add remaining ingredients and

simmer covered for 45 minutes. Serve over spaghetti.


Roasted Asparagus and Tomato Penne Salad with Goat Cheese

Make an upscale pasta salad that’s company worthy by combining penne

pasta, roasted asparagus, tomato and arugula

Ingredients

2 cups uncooked penne or mostaccioli (tube-shaped pasta)

12 asparagus spears

12 cherry tomatoes

4 tablespoons extra-virgin olive oil, divided

3/8 teaspoon kosher salt, divided

1/2 teaspoon black pepper, divided

1 tablespoon minced shallots

2 tablespoons fresh lemon juice

1 tablespoon Dijon mustard

1 teaspoon dried herbs

1 1/2 teaspoons honey

1/2 cup olives, halved

2 cups baby arugula

1/2 cup (2 ounces) crumbled goat cheese

Preparation

1. Preheat oven to 400°.

2. Cook pasta according to package directions, omitting salt and fat; drain

and set aside.

3. Place asparagus and tomatoes on a jelly-roll pan. Drizzle with 1

tablespoon olive oil; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon black

pepper. Toss gently to coat; arrange asparagus and tomato mixture in a

single layer. Bake at 400° for 6 minutes or until asparagus is crisp-tender.


Remove asparagus from pan. Place pan back in oven, and bake tomatoes an

additional 4 minutes. Remove tomatoes from pan; let asparagus and

tomatoes stand 10 minutes. Cut asparagus into 1-inch lengths; halve

tomatoes.

4. Combine shallots and the next 4 ingredients (through honey) in a small

bowl, stirring with a whisk. Gradually add remaining 3 tablespoons oil,

stirring constantly with a whisk. Stir in remaining 1/8 teaspoon salt and 1/4

teaspoon black pepper.

5. Place pasta, asparagus, tomato, olives, and arugula in a large bowl; toss.

Drizzle juice mixture over pasta mixture; toss. Sprinkle with cheese.

Brown Butter Gnocchi with Spinach and Pine Nuts

Ingredients

1 (16-ounce) package vacuum-packed

gnocchi

2 tablespoons butter

2 tablespoons pine nuts

2 garlic cloves, minced

1 cup fresh spinach

1/4 teaspoon freshly ground black pepper

1/4 cup (1 ounce) finely shredded Parmesan

cheese

Preparation

1. Cook gnocchi according to package directions, omitting salt and fat; drain.

2. Heat butter in a large nonstick skillet over medium heat. Add pine nuts to

pan; cook 3 minutes or until butter and nuts are lightly browned, stirring

constantly. Add garlic to pan; cook 1 minute. Add gnocchi and spinach to

pan; cook 1 minute or until spinach wilts, stirring constantly.

Stir in pepper and sprinkle with Parmesan cheese.


Vegetarian Cake

Here is a very simple recipe that you will enjoy, it doesn't contain anything

fancy and the preparation couldn't be easier: all you need to do is grate the

veggies and throw everything together.

Ingredients

1 large zucchini (370g), grated

1 carrot (150g), grated

1 small potato (130g), peeled

and grated

1 medium onion (140g), grated

80g (1 cup) your favorite

cheese, grated

5 eggs, lightly beaten

90g (3/4 cup) Coconut flour (any

other flour would work)

1 tsp dried basil

1 tsp dried parsley

1/4 tsp chili powder

Preparation

1) Preheat oven to 180C / 350F. Grease a 20x20 cm / 8x8 inch baking dish.

2) In a large bowl, mix together all the vegetables. Add cheese, eggs and

seasonings. Finally fold in the flour.

3) Pour the mixture into the baking dish and bake until golden brown on top

and firm to the touch (it might take around 30-40 minutes; keep an eye on

it and remove from the oven once the center is set).

4) Cool slightly before slicing. Serve warm or cold.

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Smoothies are not a diet plan; they are a quick and easy meal for the crazy

lifestyle so many of us have these days.

Dash Vitamin C Smoothie

During cold and flu season, catching some sort of bug can seem almost

unavoidable. At the first sign of feeling under the weather, fill up on this vitamin C

smoothie.

This delicious blend can help you to boost your immunity and reclaim your health.

Ingredients

2 oranges

1/2 cantaloupe

1 cup strawberries

1 tomato

1 cup coconut water


Dash Diet Smoothies

There are so many health benefits with the many combinations of smoothies

you can prepare, you will be surprised at how energy levels will last so much

longer and your skin will look so much better.

Here are just a few of my favorite Dash Diet Smoothie recipes.

Dash Diet Breakfast Smoothie

Chocolate Smoothie with Berries and Banana

This is a wonderful boost to start off your day when you don’t have much time to

spare in the morning, this will give you the energy you need. Blueberries are a

powerful weapon that fights against diseases like Alzheimer’s and dementia.

Ingredients:

1 cups vanilla soy milk

½ cup of in season berries or your

favorite frozen

1 medium banana, peeled

1/8 cup unsweetened cocoa powder

1 individual packet Splenda

2 tablespoon Chia Seeds

Instructions:

Place all ingredients in a blender and process until smooth. Serve immediately.

This recipe serves 1.

When you're rushing to make it out the door on time in the morning, you don't

have to skip the most important meal of the day if you take a few minutes to blend

up a smoothie.


Delicious Dash Green Smoothie

This is one of his favorite recipes. Get ready to boost your energy. It will jumpstart

your mornings with this high-fiber, low-calorie breakfast drink.

Makes 3-4 servings (about 28-30 oz)

Ingredients

2 cups Spinach

1/2 cucumber

1/4 head of celery

1/2 bunch parsley

1 bunch of mint

3 carrots

2 apples

1/4 orange

1/4 lime

1/4 lemon

1/4 pineapple

Combine all ingredients in a blender. Feel free to add more ice or water to

get desired consistency. Serve and enjoy!

If you want to start off your day with a big boost of energy, try starting with

this smoothie. It’s loaded with healthy fruits and veggies like watermelon,

which helps dilate blood vessels to promote blood flow.

Also, it has coconut water – one of the most hydrating liquids out there.

Another positive aspect of coconut water is that it reduces blood pressure

which can make you lethargic.

The best part is this recipe yields a big batch, so it you can make it once,

freeze it, and drink it all week long


Super Energy Berry Smoothie

This is a great way to start off your day with a big boost of energy, try

starting with this smoothie. It’s loaded with healthy fruits and veggies like

watermelon, which helps dilate blood vessels to promote blood flow.

Also, it has coconut water

– one of the most

hydrating liquids out

there. Another positive

aspect of coconut water

is that it reduces blood

pressure which can make

you lethargic.

The best part is this

recipe yields a big batch,

so it you can make it

once, freeze it, and drink

it all week long.

Ingredients

2 pints pineapple

2 pints watermelon

2 quarts coconut water

spinach

blueberries

2 green apples

Directions

Blend all of the ingredients together in a juicer, pour into 16 oz. servings.

You can store or freeze extra smoothies to drink later. Enjoy!


Ginger and Mango Smoothie with Almond Milk

The Ultimate Healthy Smoothie

This smoothie provides a lot of antioxidants to the body to help fight off unwanted

illness.

The turmeric and ginger in this smoothie contain anti-inflammatory properties,

which helps soothe and protect the body.

The mango is a great source of vitamin C, which enables our bodies to produce the

antibodies necessary to keep us healthy.

Unsweetened almond milk provides germ-fighting cells through vitamin E.

Ingredients

2 cups unsweetened almond milk

1 cup chopped frozen mango

1 tbsp unpeeled fresh ginger

1 tbsp unpeeled fresh turmeric

1teaspoon Chia Seeds

ice cubes

Blend all the ingredients together until smooth and enjoy.


Pineapple Smoothie

The most delicious refreshing smoothie when fresh pineapples are in season.

Pineapples have so many health benefits, they are rich in anti oxidants which helps

prevent cell damage and protect you against heart disease and various cancers.

Pineapples are rich in vitamin C which will reduce the common colds and pineapples

also contain manganese which helps strengthen bones.

Ingredients

½ pineapple,

peeled, cored,

and cut into chunks

½ cup cashews,

soaked

1 cup coconut

water

1 cup pineapple

juice

1 lime, juiced

¼ cup coconut meat

2 tablespoons coconut cream

2 dates, pitted (optional for sweetness)

Garnish

1 lime, cut into wedges

Directions

1. Add pineapple chunks, cashews, coconut water, pineapple juice, lime juice, coconut meat, and coconut cream into a high-speed blender and process

until smooth.

2. Add dates, for optional added sweetness.

3. Pour into glass and serve with lime garnish.


DASH Diet Cocktails and Snacks

DASH Watermelon Margarita

Sweet and spicy margaritas made with fresh watermelon puree, lime juice, Triple

Sec, and jalapeno-infused tequila

Serves: 4

Ingredients

1 jalapeno, thinly sliced

¾ cup white tequila

8-10 cups watermelon chunks (a large

dice)

½ cup fresh lime juice

⅓ cup Triple Sec

Instructions

1. Place tequila and about 4 slices of jalapeno

in a glass measuring cup and place in the

refrigerator for 1 to 4 hours depending on how spicy your jalapenos are and

how spicy you want the tequila to be. Take a taste after 1 hour and decide

whether it is spicy enough. If so, remove jalapenos.

2. Place watermelon (you may need to do it in batches) in a blender and blend

until liquefied.

3. Pour watermelon through a fine-meshed strainer, pressing on it with the

back of a spoon to get all the liquid through. Measure out 3 cups of

watermelon juice.

4. In a large pitcher, combine the 3 cups watermelon juice, tequila, lime juice,

Triple Sec.

5. Fill the glasses with ice and pour Margaritas into glasses. Garnish with lime

slices and jalapeno slices if desired.


DASH Cucumber Cocktail

The combination of lime and cucumber make an irresistibly light and refreshing

cocktail. Whip up a glass to enjoy poolside, or a blend together a whole batch to

serve at your next summer gathering. You won't want to start your summer

without this frozen cocktail.

Ingredients

4 oz Key Lime Margarita Mix

4 2-inch wheels of cucumber

ice

Directions

1. Fill a blender halfway full of ice.

2. Add Sandra Lee Cocktail Time Key Lime Margarita or your preferred

margarita mix and four 2-inch wheels of cucumber; blend together.

3. Garnish with cucumber.


DASH Mango Cocktail

This is a great way to sip your way through summer with this Mango

cocktail.

Light and refreshing, this recipe combines the perfect summer flavors in one

glass and, because it's frozen, it'll cool you down on an especially warm

day.

Ingredients

1/2 cup frozen mango,

chopped

1/4 cup fat-free vanilla yogurt

1/4 cup mango nectar

1 1/2 oz tequila

crushed ice

Directions

1. In a blender, combine mango, yogurt, mango nectar

and tequila.

2. Cover and blend on high until smooth and frothy.

3. Pour into an ice-filled glass.

4. Garnish with kiwi slices.

Try these delicious Tequila Chips as a treat to go with your Mango Cocktail.

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DASH Strawberry Colada

Pina Colada is Spanish for Strained Pineapple, so try a summertime favorite.

Cool down all summer long with this fruity and frozen cocktail.

Blend this summer sipper in just minutes and sip all summer long. Enjoy a

relaxing summer afternoon with a frozen drink in hand.

Ingredients

Strawberry Colada

2 oz Frozen Strawberries (Or Strawberry

Puree)

1 oz Light Rum

1 oz Coconut Rum

1/2 oz Coconut milk

1/2 oz Simple Syrup

1/1 Cup of ice

Directions

1. Fill a blender halfway with ice.

2. Blend together all together.

3. Garnish and enjoy

The Pina Colado dates back to the 1800’s where Puerto Rican pirate Roberto

Cofresí, to boost his crew’s morale gave them a beverage or cocktail that contained coconut, pineapple and white rum.

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DASH Mexican Mojito

The Mojito is a traditional Cuban highball. Traditionally, a mojito is a cocktail consisted of five ingredients: white rum, sugar, lime juice, sparkling water,

and mint, but this is one of my favorite renditions of the Mexican Mojito.

2 ounces Patron Silver

1/2 of a Lime 1/2 oz of Simple Syrup

1 ounce club soda 4 mint leaves for muddling

4 mint leaves for garnishing Lime wheels for garnishing

Combine tequila, mint leaves, sugar, and lime wedges in a tall glass.

Stir vigorously the mixture

Crushing the mint with the back of a

spoon to release oils and squeezing

juice from the lemon wedges.

Top with club soda and stir gently to serve.

Cheers


DASH Shrimp Cocktails

This recipe is sure to become your go-to favorite for a quick Dash Diet

dishes. Shrimp cook up in just minutes and with almost no effort.

Ingredients

1 lbs shrimp, cooked

2 bunches watercress

Directions

1. Peel and devain shrimp.

2. Boil shrimp until they are pink and no longer translucent, about 8

minutes.

3. Place cooked shrimp in refrigerator and allow cooling for about an hour.

4. Plate cooled shrimp on top of a bed of watercress.

PINK Grapefruit Cocktail Sauce

Ingredients

pink grapefruit juice 2/3 cup pink grapefruit segments, finely chopped

1/2 cup chili sauce 2 tablespoon of horseradish

Directions

1. Pour enough grapefruit juice into six 4-inch mini fluted tube cake pans to almost fill pans. Freeze for at least 4 hours, preferably overnight.

2. In a small bowl, stir together grapefruit segments, chili sauce, horseradish, and celery salt. Cover and refrigerate until ready to serve.

3. To serve, dip mini fluted tube pans in warm water just long enough for

the juice rings to release from the pans. Place juices rings in bowl and fill with cocktail sauce.


TURMERIC RECIPES

A recent study suggests that curcumin, a brain-boosting chemical in turmeric, could help slow the progression of Alzheimer's by helping

hippocampus brain cells grow.

Turmeric (Curcuma longa), is the bright yellow of the spice rainbow and is a

powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of

conditions, including flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest pain, and colic.

Iced Turmeric Tea

Ingredients

1/4 tsp ground turmeric

1/4 tsp ground ginger Lemon juice

Directions

Stir ground turmeric and ground ginger into a cup of boiling water.

Cool and pour over ice. Turmeric may settle, just stir to mix.

Add lemon juice to taste.

Creamy Turmeric Tea

Ingredients

1 cup almond milk 1/2 tsp turmeric

1 tsp cinnamon 1 tsp honey

1/4 tsp ginger

Directions

Heat the almond milk in a microwave, stir in the spices and drizzle the honey on top. Enjoy!


Turmeric has so many benefits, it has been around for centuries and

recent studies have shown to help prevent Alzheimer’s, Arthritis and some forms of cancer, so check out several Turmeric beverages to

help you get your daily does of turmeric in your diet.

TURMERIC COCKTAIL

Here is a great summer drink with a zesty kick to it.

Ingredients

1/2 juice of lime

1/4 juice of lemon


1 tbsp honey

1 tsp turmeric

1 slice papaya

Directions

Squeeze lime and lemon juice into a drink mixer.

Add orange juice, water, honey and turmeric to mixture.

Finley chop or blend papaya and add to mixture.

Blend in a blender with as much ice to your liking, it’s cool and refreshing.

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Minty Green Tea Cooler

Green Tea has so many health benefits including cancer prevention and

cardiovascular disease prevention. So here is one is my favorite summer iced tea. It requires some preparation but you can make a big batch and drink it over the

course of a few days.

For optimal health benefits, add a squeeze of lemon to your

green tea. Catechins are the uniquely powerful anti-cancer substance in green tea, but they

can be difficult for the body to absorb. Adding citrus (or vitamin

C) has been shown to boost absorption — one study showed that the rate of absorption was 5

times higher with a bit of lemon juice.

I recommend steeping your green

tea for 10 minutes (again, for optimal health benefits).

If this makes the taste too strong for you, steep for only 5 minutes instead or adding a bit more agave nectar.

INGREDIENTS

4 cups of water 4 teaspoons of loose jasmine green tea or 4 tea bags

2 tablespoons coarsely chopped mint, plus more for garnish

3 teaspoons agave nectar Sparkling water

Lemon and mint for garnish

1.Bring the water to boil in a saucepan. 2. Turn off the heat and add the green tea, agave, and mint.

3. Cover and steep for 10 minutes. 4. Pour the tea mixture through a strainer into a sturdy glass container.

5. Refrigerate for at least an hour, and then serve over ice and sparkling water with a squeeze of lemon and few mint sprigs. I like to do half of the

tea mixture and half sparkling water.


DASH DIET DESSERTS

You can be on a diet and still indulge in desserts; here are some DASH Diet

Desserts that will satisfy your sweet tooth with fruit.

DASH Fruit Salad and Greek Yoghurt

This lovely fruit salad is bursting with fiber, vitamins, and minerals. Enjoy it as a

side dish, snack, or satisfying dessert.

You can use you favorite fruits, try adding blueberries, raspberries or blackberries

when they are in season

Ingredients:

1 Kiwi

• 1 cup pineapple chunks • 1 large apple, chopped

• 1 banana, sliced • 1 orange, chopped

• 3⁄4 cup low-fat piña colada yogurt (one 6-oz carton of yogurt)

Preparation:

1. Put pineapple chunks in a medium

mixing bowl. 2. Prepare apples, banana, kiwi and

orange as directed and add to bowl. 3. Add yogurt to bowl and mix gently with a spoon until fruit is well coated. 4. Serve and enjoy!

5. Refrigerate leftovers within 2 hours.


Serving size = ½ cup. Per serving: 70 calories, 0 g total fat, 0 g saturated fat, 16 g

carbohydrates, 1 g protein, 2 g fiber, 15 mg sodium, 140 mg potassium, 10 mg

magnesium, 50 mg calcium.

Try this: Heat 1 cup canned pumpkin with a drizzle of honey and a sprinkling of

cinnamon, cardamom, and nutmeg for a healthy snack. Add the mixture to one

serving of instant oatmeal for a complete and filling breakfast.


DASH Lemon Cheesecake

This is a very tasty Dash diet Dessert; the Lemon zest is full of essential oils that

contribute lively flavor and aroma to this recipe. To get the zest, grate the lemon

on a hand-held grater

Ingredients

2 tablespoons

cold water

1 envelope

unflavored

gelatin

2 tablespoons

lemon juice

1/2 cup skim

milk, heated

almost to

boiling

Egg substitute equivalent to 1 egg, or 2 egg whites

1/4 cup sugar

1 teaspoon vanilla

2 cups low-fat cottage cheese

Lemon zest

Directions

Combine water, gelatin and lemon juice in blender container.

Process on low speed 1 to 2 minutes to soften gelatin.

Add hot milk, processing until gelatin is dissolved. Add egg substitute, sugar, vanilla

and cheese to blender container.

Process on high speed until smooth.

Pour into 9-inch pie plate or round flat dish. Refrigerate 2 to 3 hours. If you wish,

top with grated lemon zest just before serving.

Serve with your favorite fruit on top.

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DASH Pumpkin Pie

Pumpkin is high in fiber, low in fat and calories, but high in the vitamins A and C.

Pumpkin aids digestion and contributes to a healthy heart.

Ingredients:

1 cup ginger snaps

16 ounces canned

pumpkin

1/2 cup egg whites

1/2 cup sugar

2 teaspoons pumpkin

pie spice

12 ounce can

evaporated skim milk

Preparation:

Preheat oven to 350.

Grind the cookies in a

food processor. Lightly

spray a 9" glass pie

pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly.

Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust

and bake until knife inserted in center comes out clean, about 45 minutes.

Store in the refrigerator. Allow to cool and slice in 8 wedges.


Per serving: 165 calories, 2 g total fat, 1 g saturated fat, 32 g carbohydrates, 6 g

protein, 2 g fiber, 170 mg sodium, 291 mg potassium, 2 mg magnesium, 138 mg

calcium

Benefits of a Slice of Pumpkin Pie

A slice of pumpkin pie is a significant source of water-soluble B vitamins, offering 20 percent of

the recommended daily intake for thiamin and vitamin B-12, 13 percent for riboflavin, 12 percent

for folate and 9 percent for niacin. These vitamins aid in skin, vision and neurological health, red

blood cell formation and the maintenance of appetite, digestion and metabolism.

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DASH Apple Blueberry Crisp

Ingredients

2 large apples, peeled, cored and thinly sliced

1 tablespoon lemon juice

2 tablespoons sugar

2 tablespoons cornstarch

1 teaspoon ground cinnamon

12 ounces fresh or frozen blueberries

For the topping

3/4 cup all-purpose (plain) flour

3/4 cup whole-wheat (whole-meal) flour

2 tablespoons sugar

1 1/2 teaspoons baking powder

1/4 teaspoon salt

4 tablespoons cold trans-free margarine, cut into pieces

1/2 cup fat-free milk

1 teaspoon vanilla extract

Directions

Preheat the oven to 400 F. Lightly coat a 9-inch square baking dish with cooking spray.

In a large bowl, add the apple slices. Sprinkle with lemon juice.

In small bowl, combine the sugar, cornstarch and cinnamon. Add the mixture to the apples

and toss gently to mix. Stir in the blueberries. Spread the apple-blueberry mixture evenly in

the prepared baking dish. Set aside.

In another large bowl, combine the flours, sugar, baking powder and salt. Using a fork, cut

the cold margarine into the dry ingredients until the mixture resembles coarse crumbs. Add

the milk and vanilla. Stir just until a moist dough forms.

Turn the dough onto a generously floured work surface and, with floured hands, knead

gently 6 to 8 times until the dough is smooth and manageable. Using a rolling pin, roll the

dough into a rectangle 1/2-inch thick. Use a cookie cutter to cut out shapes. Cut close

together for a minimum of scraps. Gather the scraps and roll out to make more cuts.

Place the dough pieces over the apple-blueberry mixture until the top is covered. Bake until

the apples are tender and the topping is golden, about 30 minutes. Serve warm

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Pineapple Kheer

Bromelain is found in pineapple and has been proven to reduce swelling

(inflammation), especially of the nose and sinuses, after surgery or injury. It

is also used for hay fever, treating a bowel condition that includes swelling

and ulcers (ulcerative colitis), removing dead and damaged tissue after a

burn (debridement), preventing the collection of water in the lung

(pulmonary edema), relaxing muscles, stimulating muscle contractions,

slowing clotting, improving the absorption of antibiotics, preventing cancer,

shortening labor, and helping the body get rid of fat.

Ingredients

5 Cups Whole milk

14 oz Pineapple chunks in pineapple juice (1 1/2 cans)

4 Tbsp Coconut powder (finely shredded coconut)


1 Tbsp Corn flour

3/4 Cup Sugar

Method

1. Boil the milk in a heavy bottom wide pan on medium high heat. Stir

often to make sure the milk does not burn in the bottom of the pan.

Cook until the milk is reduced to about half of its original volume.

2. Mix well 1 tablespoon Corn flour in 4 table spoons of water and add

this in the milk, also add Coconut powder 4 table spoons in the milk

and cook the milk for another 10 minutes on low heat. Then turn off

the heat and let the milk cool down.

3. Drain 1 can pineapple using strainer let the juice dripped through

without squeezing. Note: we will use juice and pineapple both.

4. Cut each chunk of pineapple in about 3 to 4 small pieces.

5. In a pan put all the pineapple juice drained from 1 can, add ¾ cup

sugar and the pineapple pieces and cook on medium heat for about 30

minutes: until the pineapple pieces become soft and translucent.

6. Then from another pineapple can, take out half of pineapples and half

of its juice- blend it blender. Add this in the cooked pineapple mixture

and cook for additional 10 minutes. Then turn off the heat.

7. Let pineapple mixture come down to room temperature.

8. Once both the milk and pineapple mixture are cooled down, add the

pineapple mixture in the milk and stir gently.

Keep in the refrigerator for at least one hour before serving the desert.

You can use the remaining half of pineapple chunks to decorate the kheer

making floral patterns and any other way you might like.


DASH Fruit Kebabs

This is one of my favorites; everyone likes fruit kebabs.

These kebabs work well with any type of fruit, including more exotic types

such as star fruit, kumquats or prickly pears. To prevent fruit from browning,

dip in pineapple or orange juice.

Ingredients

4 ounces low-fat, sugar-

free lemon yogurt

1 teaspoon fresh lime

juice

1 teaspoon lime zest

4 to 6 pineapple chunks

4 to 6 strawberries

1 kiwi, peeled and diced

1/2 banana, cut into 1/2-inch chunks

4 to 6 red grapes

12-14 Blueberries

1 Orange cut into slices

4 wooden skewers

Directions

In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover

and refrigerate until needed.

Thread 1 of each fruit onto the skewer. Repeat with the other skewers until

the fruit is gone. Serve with the lemon lime dip.

Nutritional analysis per serving Serving size: 2 fruit kebabs

Total fat 1 g, Calories 160 , Protein 4 g , Cholesterol 4 mg, Total carbohydrate 36 g


Dash Chocolate Soufflés

This is a real winner; this is delicious and not too sweet.

Ingredients

1/2 cup unsweetened cocoa powder

6 tablespoons hot

water

1 tablespoon

unsalted butter

1 tablespoon canola

oil

3 tablespoons all-

purpose (plain) flour

1 tablespoon ground

hazelnuts (filberts) or

almonds

1/4 teaspoon ground cinnamon

3 tablespoons firmly packed dark brown sugar

2 tablespoons honey

1/8 teaspoon salt

3/4 cup 1 percent low-fat milk

4 egg whites

3 tablespoons granulated sugar

1 teaspoon confectioners' (powdered) sugar

1 cup raspberries

Directions

Preheat the oven to 375 F. Lightly coat six 1-cup individual soufflé dishes or

ramekins with cooking spray or coat a 6-cup soufflé dish with the spray.

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In a small bowl, combine the cocoa and hot water, stirring until smooth. Set

aside.

In a small, heavy saucepan over medium heat, melt the butter. Add the

canola oil and stir to combine. Add the flour, ground hazelnuts and cinnamon

and cook for 1 minute, stirring constantly with a whisk. Stir in the brown

sugar, honey and salt. Gradually add the milk and cook, stirring constantly,

until thickened, about 3 minutes. Remove from the heat and stir into the

cocoa mixture. Let cool slightly.

In a large, thoroughly cleaned bowl, using an electric mixer on high speed,

beat the egg whites until foamy. Add the granulated sugar 1 tablespoon at a

time and beat until stiff peaks form. Using a rubber spatula, gently fold 1/3

of the egg whites into the cocoa mixture to lighten it. Then fold the

remaining egg whites into the cocoa mixture, mixing gently only until no

white streaks remain.

Gently scoop the cocoa egg white mixture into the prepared dishes (or dish).

Bake until the soufflé rises above the rim and is set in the center, 15 to 20

minutes for individual soufflés or 40 to 45 minutes for the large soufflé. Cool

the soufflés on a wire rack for 10 to 15 minutes. Using a fine-mesh sieve,

dust the top with a sprinkle of confectioners' sugar. Garnish with raspberries

and serve immediately.

Nutritional analysis per serving

Total fat 7 g

Calories 184

Protein 6 g

Cholesterol 7 mg

Total carbohydrate 30 g

Dietary fiber 4 g

Monounsaturated fat 3 g

Saturated fat 2 g

Sodium 106 mg


Avocado Moose

This is truly delicious and very healthy. Avocado’s extremely nutritious and

has a rich texture and flavor. Avocados do not contain sodium and are low

in unsaturated fat Avocado’s are approximately 160 calories, 2 grams of

protein and 15 grams of healthy fat

Dark Chocolate is the best source of anti oxidants and has been proven to

lower the risk of heart disease.

Ingredients

3 ripe

avocados

6 oz plain

Greek yogurt

1 bar dark

chocolate

1/8 cup

unsweetened

almond milk

1/4 cup finely

ground

espresso

beans

2 tbsp raw honey

1 tsp vanilla extract 1/4 cup sugar

1/4 cup cocoa powder

Directions

Mix all ingredients together, then puree in blender. Set in fridge to cool.


Dark Chocolate Strawberries

Dark Chocolate is rich in Fiber, Iron, Copper, Magnesium and Manganese it

is also very nutritious.

Dark Chocolate may improve blood flow and lower blood pressure

Ingredients

1 pint strawberries

20 oz baking dark chocolate

1 ice cube tray

Directions

Melt dark chocolate in a saucepan on medium heat stirring until soft and smooth. Pour melted dark chocolate into ice cube tray. Wash strawberries and drain excess water.

Place one strawberry in each ice cube compartment. Place tray in freezer for one full hour. Separate each block


The Ultimate Dash Diet Summary

I hope you have learnt a little more about the Dash Diet and the benefits it will make to your health, it is a lifestyle change not just a quick fix to lose a few pounds.

The Dash Diet does not limit you to what you intake, it’s more about the good foods

you like and can enjoy. Eat less salt as it is proven to lower blood pressure. Add good fats to your diet, canola oil, olive oil and peanut oils should be in your shopping basket. Nuts, seeds, olives and avocados are also monounsaturated oils

that are good for your diet.

Fruit and vegetables are a good source of potassium and magnesium. Anti oxidants are a good source of vitamins and fiber helps lower cholesterol all playing a role in a healthy eating plan. I have given you a 14 day meal plan to help start you off in

the right direction, with an example of the Phase 1 and Phase 2 of the recommended Dash Diet program.

It is very important to develop a fitness program some easy exercises to start your fitness regime like yoga, resistancy bands, exercise ball and strength exercises.

Regular exercise keeps your weight under control and helps improve your cardio vascular health. Just 30 minutes a day is a good place to start and build it up

gradually, the more you do the easier it gets. Drink in moderation, a glass of red wine maybe beneficial to your blood circulation

and heart health, but it is a good idea to give your liver a break every now and then and it is recommended to have at least 2 alcohol free days a week and give your

liver a detox once every 6 months and have an entire week off alcohol, this will let your liver restore itself.

If you have been diagnosed with hypertension please consult your doctor first and get his advice.

Please take a look at my Dash Diet websites and social media sites as I am

continually adding new recipes and interesting news related to the Dash Diet. Dash Diet Collection website: http://www.dash-diet-collection.com

Facebook: https://www.facebook.com/dashdietrecipecollection

Pinterest: https://www.pinterest.com/chakranamesta/dash-diet-recipes

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