[2018] Dash Diet Cookbook Read online

  See? The Dash diet is not a strict one! There are a lot of great and delicious meals you can make with the ingredients you are allowed to eat!

  So, if you’ve decided to start this new life and to follow a dash diet, then you must really get your hands on this magnificent cookbook!

  We’ve searched and gathered the most amazing Dash diet recipes for you to try!

  So, let’s start this wonderful experience!

  Have fun and enjoy the Dash lifestyle!

  Dash Diet Breakfast Recipes

  Easy Veggie Muffins

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 4

  Ingredients:

  ¾ cup cheddar cheese, shredded

  1 cup green onion, chopped

  1 cup tomatoes, chopped

  1 cup broccoli, chopped

  2 cups non-fat milk

  1 cup biscuit ix

  4 eggs

  Cooking spray

  1 teaspoon Italian seasoning

  A pinch of black pepper

  Directions:

  Grease a muffin tray with cooking spray and divide broccoli, tomatoes cheese and onions in each muffin cup.

  In a bowl, combine green onions with milk, biscuit mix, eggs, pepper and Italian seasoning, whisk well and pour into the muffin tray as well.

  Cook the muffins in the oven at 375 degrees F for 40 minutes, divide them between plates and serve.

  Enjoy!

  Nutrition: calories 212, fat 2, fiber 3, carbs 12, protein 6

  Carrot Muffins

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 5

  Ingredients:

  1 and ½ cups whole wheat flour

  ½ cup stevia

  1 teaspoon baking powder

  ½ teaspoon cinnamon powder

  ½ teaspoon baking soda

  ¼ cup natural apple juice

  ¼ cup olive oil

  1 egg

  1 cup fresh cranberries

  2 carrots, grated

  2 teaspoons ginger, grated

  ¼ cup pecans, chopped

  Cooking spray

  Directions:

  In a large bowl, combine the flour with the stevia, baking powder, cinnamon and baking soda and stir well.

  Add apple juice, oil, egg, cranberries, carrots, ginger and pecans and stir really well.

  Grease a muffin tray with cooking spray, divide the muffin mix, introduce in the oven and cook at 375 degrees F for 30 minutes.

  Divide the muffins between plates and serve for breakfast.

  Enjoy!

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

  Pineapple Oatmeal

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 4

  Ingredients:

  2 cups old-fashioned oats

  1 cup walnuts, chopped

  2 cups pineapple, cubed

  1 tablespoon ginger, grated

  2 cups non-fat milk

  2 eggs

  2 tablespoons stevia

  2 teaspoons vanilla extract

  Directions:

  In a bowl, combine the oats with the pineapple, walnuts and ginger, stir and divide into 4 ramekins.

  In a bowl, combine the milk with the eggs, stevia and vanilla, whisk well and pour over the oats mix.

  Introduce in the oven and cook at 400 degrees F for 25 minutes.

  Serve for breakfast.

  Enjoy!

  Nutrition: calories 211, fat 2, fiber 4, carbs 14, protein 6

  Spinach Muffins

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 6

  Ingredients:

  6 eggs

  ½ cup non-fat milk

  1 cup low-fat cheese, crumbled

  4 ounces spinach

  ½ cup roasted red pepper, chopped

  2 ounces prosciutto, chopped

  Cooking spray

  Directions:

  In a bowl, combine the eggs with the milk, cheese, spinach, red pepper and prosciutto and whisk well.

  Grease a muffin tray with cooking spray, divide the muffin mix, introduce in the oven and bake at 350 degrees F for 30 minutes.

  Divide between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 155, fat 10, fiber 1, carbs 4, protein 10

  Chia Seeds Breakfast Mix

  Preparation time: 8 hours

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  2 cups old-fashioned oats

  4 tablespoons chia seeds

  4 tablespoons coconut sugar

  3 cups coconut milk

  1 teaspoon lemon zest, grated

  1 cup blueberries

  Directions:

  In a bowl, combine the oats with chia seeds, sugar, milk, lemon zest and blueberries, stir, divide into cups and keep in the fridge for 8 hours.

  Serve for breakfast.

  Enjoy!

  Nutrition: calories 283, fat 12, fiber 3, carbs 13, protein 8

  Breakfast Fruits Bowls

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

  1 cup mango, chopped

  1 banana, sliced

  1 cup pineapple, chopped

  1 cup almond milk

  Directions:

  In a bowl, combine the mango with the banana, pineapple and almond milk, stir, divide into smaller bowls and serve for breakfast.

  Enjoy!

  Nutrition: calories 182, fat 2, fiber 4, carbs 12, protein 6

  Pumpkin Breakfast Cookies

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 6

  Ingredients:

  2 cups whole wheat flour

  1 cup old-fashioned oats

  1 teaspoon baking soda

  1 teaspoon pumpkin pie spice

  15 ounces pumpkin puree

  1 cup coconut oil, melted

  1 cup coconut sugar

  1 egg

  ½ cup pepitas, roasted

  ½ cup cherries, dried

  Directions:

  In a bowl, combine the flour with the oats, baking soda, pumpkin spice, pumpkin puree, oil, sugar, egg, pepitas and cherries, stir well, shape medium cookies out of this mix, arrange them all on a lined baking sheet, introduce in the oven and bake at 350 degrees F for 25 minutes.

  Serve the cookies for breakfast.

  Enjoy!

  Nutrition: calories 281, fat 12, fiber 3, carbs 14, protein 6

  Veggie Scramble

  Preparation time: 10 minutes

  Cooking time: 2 minutes

  Servings: 1

  Ingredients:

  1 egg

  1 tablespoon water

  ¼ cup broccoli, chopped

  ¼ cup mushrooms, chopped

  A pinch of black pepper

  1 tablespoon low-fat mozzarella, shredded

  1 tablespoon walnuts, chopped

  Cooking spray

  Directions:

  Grease a ramekin with cooking spray, add the egg, water, pepper, mushrooms and broccoli and whisk well.

  Introduce in the microwave and cook for 2 minutes.

  Add mozzarella and walnuts on top and serve for breakfast.

  Enjoy!

  Nutrition: calories 211, fat 2, fiber 4, carbs 12, protein 6

  Mushrooms And Turkey Breakfast

  Preparation time: 10 minutes

  Cooking time: 1 hour and 5 minutes

  Servings: 12

  Ingredients:

  8 ounces whole wheat bread, cubed

  12 ounces turkey sausage, chopped

  2 cups fat-free milk

  5 ounces low-fat cheddar, shredded

  3 eggs

  ½ cup green onions, chopped

&nb
sp; 1 cup mushrooms, chopped

  ½ teaspoon sweet paprika

  A pinch of black pepper

  2 tablespoons low-fat parmesan, grated

  Directions:

  Spread bread cubes on a lined baking sheet, introduce in the oven and bake at 400 degrees F for 8 minutes.

  Meanwhile, heat up a pan over medium-high heat, add turkey sausage, stir and brown for 7 minutes.

  In a bowl, combine the milk with the cheddar, eggs, parmesan, black pepper and paprika and whisk well.

  Add mushrooms, sausage, bread cubes and green onions, stir, pour into a baking dish, introduce in the oven and bake at 350 degrees F for 50 minutes.

  Slice, divide between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 221, fat 3, fiber 6, carbs 12, protein 6

  Delicious Omelet

  Preparation time: 10 minutes

  Cooking time: 6 minutes

  Servings: 2

  Ingredients:

  2 eggs

  2 tablespoons water

  1 teaspoon olive oil

  ¼ cup low-fat Mexican cheese, shredded

  ¼ cup chunky salsa

  A pinch of black pepper

  Directions:

  In a bowl, combine the eggs with the water, cheese, salsa and pepper and whisk well.

  Heat up a pan with the oil over medium-high heat, add the eggs mix, spread into the pan, cook for 3 minutes, flip, cook for 3 more minutes, divide between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 221, fat 4, fiber 4, carbs 13, protein 7

  Easy Omelet Waffles

  Preparation time: 10 minutes

  Cooking time: 5 minutes

  Servings: 2

  Ingredients:

  4 eggs

  A pinch of black pepper

  2 tablespoons ham, chopped

  ¼ cup low-fat cheddar, shredded

  2 tablespoons parsley, chopped

  Cooking spray

  Directions:

  In a bowl, combine the eggs with pepper, ham, cheese and parsley and whisk really well.

  Grease your waffle iron with cooking spray, add the eggs mix, cook for 4-5 minutes, divide the waffles between plates and serve them for breakfast.

  Enjoy!

  Nutrition: calories 211, fat 3, fiber 6, carbs 14, protein 8

  Jared Omelets

  Preparation time: 10 minutes

  Cooking time: 6 minutes

  Servings: 2

  Ingredients:

  Cooking spray

  2/3 cup low-fat cheddar, shredded

  4 eggs

  ½ yellow onion, chopped

  ½ cup ham, chopped

  1 red bell pepper, chopped

  A pinch of black pepper

  1 tablespoon chives, chopped

  Directions:

  In a bowl, combine the eggs with onion, ham, bell pepper and pepper and whisk well.

  Grease 2 mason jars with cooking spray, divide the eggs mix, introduce in the oven and bake at 350 degrees F for 6 minutes.

  Sprinkle the cheese all over and serve for breakfast.

  Enjoy!

  Nutrition: calories 221, fat 3, fiber 3, carbs 14, protein 7

  Mushrooms And Cheese Omelet

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  2 tablespoons olive oil

  A pinch of black pepper

  3 ounces mushrooms, sliced

  1 cup baby spinach, chopped

  3 eggs, whisked

  2 tablespoons low-fat cheese, grated

  1 small avocado, peeled, pitted and cubed

  1 tablespoons parsley, chopped

  Directions:

  Heat up a pan with the oil over medium-high heat, add mushrooms, stir, cook them for 5 minutes and transfer to a bowl.

  Heat up the same pan over medium-high heat, add eggs and black pepper, spread into the pan, cook for 7 minutes and transfer to a plate.

  Spread mushrooms, spinach, avocado and cheese on half of the omelet, fold the other half over this mix, sprinkle parsley on top and serve.

  Enjoy!

  Nutrition: calories 199, fat 3, fiber 4, carbs 14, protein 6

  Egg White Breakfast Mix

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 yellow onion, chopped

  3 plum tomatoes, chopped

  10 ounces spinach, chopped

  A pinch of black pepper

  2 tablespoons water

  12 egg whites

  Cooking spray

  Directions:

  In a bowl, combine the egg whites with water and pepper and whisk well.

  Grease a pan with cooking spray, heat up over medium heat, add ¼ of the egg whites, spread into the pan and cook for 2 minutes.

  Spoon ¼ of the spinach, tomatoes and onion, fold and add to a plate.

  Repeat with the rest of the egg whites and veggies and serve for breakfast.

  Enjoy!

  Nutrition: calories 235, fat 4, fiber 7, carbs 14, protein 7

  Pesto Omelet

  Preparation time: 10 minutes

  Cooking time: 6 minutes

  Servings: 2

  Ingredients:

  2 teaspoons olive oil

  A handful cherry tomatoes, chopped

  3 tablespoons pistachio pesto

  A pinch of black pepper

  4 eggs

  Directions:

  In a bowl, combine the eggs with cherry tomatoes, black pepper and pistachio pesto and whisk well.

  Heat up a pan with the oil over medium-high heat, add eggs mix, spread into the pan, cook for 3 minutes, flip, cook for 3 minutes more, divide between 2 plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 199, fat 2, fiber 4, carbs 14, protein 7

  Quinoa Bowls

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 2

  Ingredients:

  1 peach, sliced

  1/3 cup quinoa, rinsed

  2/3 cup low-fat milk

  ½ teaspoon vanilla extract

  2 teaspoons brown sugar

  12 raspberries

  14 blueberries

  Directions:

  In a small pan, combine the quinoa with the milk, sugar and vanilla, stir, bring to a simmer over medium heat, cover the pan, cook for 20 minutes and flip with a fork.

  Divide this mix into 2 bowls, top each with raspberries and blueberries and serve for breakfast.

  Enjoy!

  Nutrition: calories 177, fat 2, fiber 4, carbs 9, protein 8

  Strawberry Sandwich

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  8 ounces low-fat cream cheese, soft

  1 tablespoon stevia

  1 teaspoon lemon zest, grated

  4 whole wheat English muffins, halved and toasted

  2 cups strawberries, sliced

  Directions:

  In your food processor, combine the cream cheese with the stevia and lemon zest and pulse well.

  Spread 1 tablespoon of this mix on 1 muffin half and top with some of the sliced strawberries.

  Repeat with the rest of the muffin halves and serve for breakfast.

  Enjoy!

  Nutrition: calories 211, fat 3, fiber 4, carbs 8, protein 4

  Apple Quinoa Muffins

  Preparation time: 10 minutes

  Cooking time: 35 minutes

  Servings: 4

  Ingredients:

  ½ cup natural, unsweetened applesauce

  1 cup banana, peeled and mashed

  1 cup quinoa

  2 and ½ cups old-fashioned oats

  ½ cup almond milk

  2 tablespoons stevia

  1 teaspoon va
nilla extract

  1 cup water

  Cooking spray

  1 teaspoon cinnamon powder

  1 apple, cored, peeled and chopped

  Directions:

  Put the water in a small pan, bring to a simmer over medium heat, add quinoa, cook for 15 minutes, fluff with a fork and transfer to a bowl.

  Add banana, applesauce, oats, almond milk, stevia, vanilla, cinnamon and apple, stir, divide into a muffin pan greases with cooking spray, introduce in the oven and bake at 375 degrees F for 20 minutes.

  Serve for breakfast.

  Enjoy!

  Nutrition: calories 200, fat 3, fiber 4, carbs 14, protein 7