[2018] Dash Diet Cookbook Read online

  Nutrition: calories 200, fat 12, fiber 4, carbs 9, protein 7

  Chili Nuts

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  ½ teaspoon chili flakes

  1 egg white

  ½ teaspoon curry powder

  ½ teaspoon ginger powder

  4 tablespoons coconut sugar

  A pinch of cayenne pepper

  14 ounces mixed nuts

  Directions:

  In a bowl, combine the egg white with the chili flakes, curry powder, curry powder, ginger powder, coconut sugar and cayenne and whisk well.

  Add the nuts, toss well, spread them on a lined baking sheet, introduce in the oven and bake at 400 degrees F for 10 minutes.

  Divide the nuts into bowls and serve as a snack.

  Enjoy!

  Nutrition: calories 234, fat 12, fiber 5, carbs 14, protein 7

  Protein Bars

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  4 ounces apricots, dried

  2 ounces water

  2 tablespoons rolled oats

  1 tablespoon sunflower seeds

  2 tablespoons coconut, shredded

  1 tablespoon sesame seeds

  1 tablespoon cranberries

  3 tablespoons hemp seeds

  1 tablespoon chia seeds

  Directions:

  In your food processor, combine the apricots with the water and the oats, pulse well, transfer to a bowl, add coconut, sunflower seeds, sesame seeds, cranberries, hemp and chia seeds and stir until you obtain a paste.

  Roll this into a log, wrap, cool in the fridge, slice and serve as a snack.

  Enjoy!

  Nutrition: calories 100, fat 3, fiber 4, carbs 8, protein 5

  Red Pepper Muffins

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 12

  Ingredients:

  1 and ¾ cups whole wheat flour

  2 teaspoons baking powder

  2 tablespoons coconut sugar

  A pinch of black pepper

  1 egg

  ¾ cup almond milk

  2/3 cup roasted red pepper, chopped

  ½ cup low-fat mozzarella, shredded

  Directions:

  In a bowl, combine the flour with baking powder, coconut sugar, black pepper, egg, milk, red pepper and mozzarella, stir well, divide into a lined muffin tray, introduce in the oven and bake at 400 degrees F for 30 minutes.

  Serve as a snack.

  Enjoy!

  Nutrition: calories 149, fat 4, fiber 2, carbs 14, protein 5

  Nuts And Seeds Mix

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 6

  Ingredients:

  1 cup pecans

  1 cup hazelnuts

  1 cup almonds

  ¼ cup coconut, shredded

  1 cup walnuts

  ½ cup papaya pieces, dried

  ½ cup dates, dried, pitted and chopped

  ½ cup sunflower seeds

  ½ cup pumpkin seeds

  1 cup raisins

  Directions:

  In a bowl, combine the pecans with the hazelnuts, almonds, coconut, walnuts, papaya, dates, sunflower seeds, pumpkin seeds and raisins, toss and serve as a snack.

  Enjoy!

  Nutrition: calories 188, fat 4, fiber 6, carbs 8, protein 6

  Tortilla Chips

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 6

  Ingredients:

  12 whole wheat tortillas, cut into 6 wedges each

  2 tablespoons olive oil

  1 tablespoon chili powder

  A pinch of cayenne pepper

  Directions:

  Spread the tortillas on a lined baking sheet, add the oil, chili powder and cayenne, toss, introduce in the oven and bake at 350 degrees F for 25 minutes.

  Divide into bowls and serve as a side dish.

  Enjoy!

  Nutrition: calories 199, fat 3, fiber 4, carbs 12, protein 5

  Kale Chips

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 8

  Ingredients:

  1 bunch kale leaves

  1 tablespoon olive oil

  1 teaspoon smoked paprika

  A pinch of black pepper

  Directions:

  Spread the kale leaves on a baking sheet, add black pepper, oil and paprika, toss, introduce in the oven and bake at 350 degrees F for 15 minutes.

  Divide into bowls and serve as a snack.

  Enjoy!

  Nutrition: calories 177, fat 2, fiber 4, carbs 13, protein 6

  Potato Chips

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 6

  Ingredients:

  2 gold potatoes, cut into thin rounds

  1 tablespoon olive oil

  2 teaspoons garlic, minced

  Directions:

  In a bowl, combine the potato chips with the oil and the garlic, toss, spread on a lined baking sheet, introduce in the oven and bake at 400 degrees F for 30 minutes.

  Divide into bowls and serve.

  Enjoy!

  Nutrition: calories 200, fat 3, fiber 5, carbs 13, protein 6

  Peach Dip

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

  ½ cup nonfat yogurt

  1 cup peaches, chopped

  A pinch of cinnamon powder

  A pinch of nutmeg, ground

  Directions:

  In a bowl, combine the yogurt with the peaches, cinnamon and nutmeg, whisk, divide into small bowls and serve as a snack.

  Enjoy!

  Nutrition: calories 165, fat 2, fiber 3, carbs 14, protein 13

  Cereal Mix

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 6

  Ingredients:

  3 tablespoons olive oil

  1 teaspoon hot sauce

  ½ teaspoon garlic powder

  ½ teaspoon onion powder

  ½ teaspoon cumin, ground

  A pinch of cayenne pepper

  3 cups rice cereal squares

  1 cup cornflakes

  ½ cup pepitas

  Directions:

  In a bowl, combine the oil with the hot sauce, garlic powder, onion powder, cumin, cayenne, rice cereal, cornflakes and pepitas, toss, spread on a lined baking sheet, introduce in the oven and bake at 350 degrees F for 40 minutes.

  Divide into bowls and serve as a snack.

  Enjoy!

  Nutrition: calories 199, fat 3, fiber 4, carbs 12, protein 5

  Goji Berry Mix

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  1 cup almonds

  1 cup goji berries

  ½ cup sunflower seeds

  ½ cup pumpkin seeds

  ½ cup walnuts, halved

  12 apricots, dried and quartered

  Directions:

  In a bowl, combine the almond with the goji berries, sunflower seeds, pumpkin seeds, walnuts and apricots, toss, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 187, fat 2, fiber 5, carbs 12, protein 6

  Artichoke Spread

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  10 ounces spinach, chopped

  12 ounces canned artichoke hearts, no-salt-added, drained and chopped

  1 cup coconut cream

  1 cup low-fat cheddar, shredded

  A
pinch of black pepper

  Directions:

  In a bowl, combine the spinach with the artichokes, cream, cheese and black pepper, stir well, transfer to a baking dish, introduce in the oven and bake at 400 degrees F for 15 minutes.

  Divide into bowls and serve.

  Enjoy!

  Nutrition: calories 200, fat 4, fiber 6, carbs 14, protein 8

  Avocado Salsa

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  1 small yellow onion, minced

  1 jalapeno, minced

  ¼ cup cilantro, chopped

  A pinch of black pepper

  2 avocados, peeled, pitted and cubed

  2 tablespoons lime juice

  Directions:

  In a bowl, combine the onion with the jalapeno, cilantro, black pepper, avocado and lime juice, toss and serve.

  Enjoy!

  Nutrition: calories 198, fat 2, fiber 5, carbs 14, protein 7

  Onion Spread

  Preparation time: 10 minutes

  Cooking time: 35 minutes

  Servings: 4

  Ingredients:

  2 tablespoons olive oil

  2 yellow onions, sliced

  A pinch of black pepper

  8 ounces low-fat cream cheese

  1 cup coconut cream

  2 tablespoons chives, chopped

  Directions:

  Heat up a pan with the oil over low heat, add the onions and the black pepper, stir and cook for 35 minutes.

  In a bowl, combine the onions with the cream cheese, coconut cream and chives, stir well and serve as a party spread.

  Enjoy!

  Nutrition: calories 212, fat 3, fiber 5, carbs 14, protein 8

  Simple Salsa

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 6

  Ingredients:

  1 yellow bell pepper, cubed

  2 tomatoes, cubed

  1 cucumber, cubed

  1 small red onion, cubed

  1 tablespoon olive oil

  1 tablespoon red vinegar

  Directions:

  In a bowl, combine the bell pepper with the tomatoes, cucumber, onion, oil and vinegar, toss, divide into small cups and serve.

  Enjoy!

  Nutrition: calories 142, fat 4, fiber 4, carbs 6, protein 7

  Spinach Dip

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  1 tablespoon olive oil

  10 ounces spinach

  1 and ½ cups canned chickpeas, no-salt-added, drained and rinsed

  Directions:

  In your blender, combine the chickpeas with the oil and the spinach, pulse well, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 200, fat 3, fiber 5, carbs 14, protein 6

  Avocado Dip

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 8

  Ingredients:

  4 avocados, peeled and pitted

  1 cup cilantro leaves

  ½ cup coconut cream

  1 jalapeno, chopped

  ¼ cup lime juice

  A pinch of black pepper

  Directions:

  In your blender, combine the avocados with the cilantro, coconut cream, jalapeno, lime juice and black pepper, pulse well, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 187, fat 3, fiber 7, carbs 17, protein 8

  Chives Dip

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  2 tablespoons chives, chopped

  1 shallot, minced

  1 tablespoon lemon juice

  A pinch of black pepper

  2 ounces low-fat cheese, shredded

  1 cup coconut cream

  Directions:

  In a bowl, combine the chives with the shallot, lemon juice, black pepper, cheese and coconut cream, whisk well and serve as a party dip.

  Enjoy!

  Nutrition: calories 211, fat 3, fiber 5, carbs 15, protein 6

  Dill Dip

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 6

  Ingredients:

  8 ounces coconut cream

  ¼ cup horseradish

  2 tablespoons dill

  A pinch of black pepper

  Directions:

  In a bowl, combine the cream with the horseradish, dill and black pepper, stir really well and serve as a party dip.

  Enjoy!

  Nutrition: calories 181, fat 3, fiber 7, carbs 16, protein 7

  Chickpeas Salsa

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 6

  Ingredients:

  15 ounces canned chickpeas, no-salt-added, drained and rinsed

  4 scallions, chopped

  2 roasted red peppers, chopped

  1 cup baby arugula leaves

  2 tablespoons lemon juice

  2 tablespoons olive oil

  A pinch of black pepper

  Directions:

  In a bowl, combine the chickpeas with the scallions, red peppers, arugula, lemon juice, oil and black pepper, toss, divide into small bowls and serve.

  Enjoy!

  Nutrition: calories 189, fat 3, fiber 6, carbs 14, protein 6

  Cilantro Dip

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 6

  Ingredients:

  2 bunches cilantro leaves

  ½ cup ginger, sliced

  3 tablespoons balsamic vinegar

  ½ cup olive oil

  2 tablespoons coconut aminos

  2 teaspoons sesame oil

  Directions:

  In your blender, combine the cilantro with the ginger, vinegar, oil, aminos and sesame oil, pulse well, divide into small cups and serve.

  Enjoy!

  Nutrition: calories 188, fat 4, fiber 6, carbs 7, protein 8

  Yogurt And Dill Dip

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  2 cup non-fat yogurt

  1 garlic clove, minced

  ¼ cup walnuts, chopped

  ¼ cup dill, chopped

  Directions:

  In a bowl, combine the yogurt with the garlic, walnuts and dill, stir well and serve cold.

  Enjoy!

  Nutrition: calories 181, fat 2, fiber 6, carbs 11, protein 7

  Broccoli Dip

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  14 ounces broccoli florets

  1 cup low-fat cottage cheese

  A pinch of black pepper

  Directions:

  In your food processor, combine the broccoli with the cheese and black pepper, pulse well, divide into small cups and serve.

  Enjoy!

  Nutrition: calories 189, fat 4, fiber 6, carbs 15, protein 7

  Easy Salmon Spread

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  2 tablespoons horseradish

  8 ounces low-fat cream cheese

  2 tablespoons dill, chopped

  ¼ pound smoked salmon, chopped

  A pinch of black pepper

  Directions:

  In a bowl, combine the horseradish with the cream cheese, dill, salmon and black pepper, stir well and serve as a party spread.

  Enjoy!

  Nutrition: calories 212, fat 3, fiber 6, carbs 14, protein 7

  Turkey Wraps

  Preparation ti
me: 10 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

  1 peach, cut into 8 wedges

  3 ounces turkey breast, cooked and cut into 8 pieces