[2018] Dash Diet Cookbook Read online

  Ground Pork Stir Fry

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 10

  Ingredients:

  3 garlic cloves, minced

  1 pound pork, ground

  ½ cup tomato sauce, no-salt-added

  1 yellow onion, chopped

  2 habanero peppers, chopped

  1 teaspoon curry powder

  1 teaspoon thyme, dried

  2 teaspoons coriander, ground

  ½ teaspoon allspice, ground

  2 teaspoons cumin, ground

  ½ teaspoon turmeric powder

  Black pepper to the taste

  1 teaspoon garlic powder

  2 tablespoons olive oil

  Directions:

  Heat up a pan with the oil over medium-high heat, add the onion and the garlic, stir and cook for 5 minutes.

  Add habaneo peppers, curry powder, thyme, coriander, allspice, cumin, turmeric, black pepper and garlic powder, stir and cook for 5 minutes more.

  Add the pork and the tomato sauce, toss, cook for 15 minutes more, divide everything into bowls and serve.

  Enjoy!

  Nutrition: calories 267, fat 23, fiber 6, carbs 12, protein 22

  Pork And Fennel Mix

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  12 ounces pork meat, cubed

  2 fennel bulbs, sliced

  Black pepper to the taste

  2 tablespoons olive oil

  4 figs, cut halved

  1/8 cup apple cider vinegar

  Directions:

  Heat up a pan with the oil over medium-high heat, add the pork and brown for 5 minutes on each side.

  Add fennel, black pepper, figs and cider vinegar, toss, reduce heat to medium, cook for 20 minutes more, divide everything between plates and serve.

  Enjoy!

  Nutrition: calories 260, fat 3, fiber 3, carbs 8, protein 16

  Pork And Cabbage Casserole

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 4

  Ingredients:

  17 ounces pork meat, cubed

  1 green cabbage, shredded

  Salt and black pepper to the taste

  1 small yellow onion, chopped

  2 garlic cloves, minced

  1 tablespoon olive oil

  ½ cup low-fat parmesan, grated

  ½ cup coconut cream.

  Directions:

  Heat up a pot with the oil over medium-high heat, add onion, stir and cook for 2 minutes.

  Add garlic and the meat and brown for 5 minutes.

  Add the cabbage, toss and cook everything for 10 minutes more.

  Add black pepper and coconut cream and toss.

  Sprinkle parmesan on top, introduce the pan in the oven and bake at 350 degrees F for 20 minutes.

  Enjoy!

  Nutrition: calories 260, fat 7, fiber 4, carbs 12, protein 17

  French Pork Mix

  Preparation time: 1 hour

  Cooking time: 5 hours and 10 minutes

  Servings: 8

  Ingredients:

  3 tablespoons olive oil+ a drizzle

  2 tablespoons onion, chopped

  1 tablespoon parsley flakes

  1 and ½ cups red grapes juice, unsweetened

  1 teaspoon thyme, dried

  Black pepper to the taste

  1/3 cup almond flour

  4 pounds pork meat, cubed

  24 small white onions

  2 garlic cloves, minced

  1 pound mushrooms, roughly chopped

  Directions:

  In a bowl, mix the grape juice with olive oil, minced onion, thyme, parsley, pepper and pork, toss and keep in the fridge for 1 hour.

  Drain meat, dredge it in flour and reserve 1 cup of marinade.

  Heat up a pan with a drizzle of oil over medium-high heat, add the onions and cook them for 5 minutes.

  Add the garlic, the mushrooms and the meat, cook everything for 5 minutes and transfer to a slow cooker.

  Add black pepper and reserved marinade, cover the pot and cook on High for 5 hours.

  Divide everything between plates and serve.

  Enjoy!

  Nutrition: calories 325, fat 11, fiber 1, carbs 7, protein 16

  Pork And Okra Stew

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 9

  Ingredients:

  1 pound pork meat, cubed

  1 green bell pepper, chopped

  2 yellow onions, chopped

  Black pepper to the taste

  1 cup parsley, chopped

  8 green onions, chopped

  ¼ cup olive oil

  1 cup low-sodium veggie stock

  6 garlic cloves

  20 ounces canned tomatoes, no-salt-added and chopped

  20 ounces okra, chopped

  Directions:

  Heat up a pot with the oil over medium-high heat, add the meat and brown it for 5 minutes.

  Add yellow onions, bell pepper, green onions, parsley and black pepper, stir and cook for 4 minutes more.

  Add stock, garlic, tomatoes and okra, stir, bring to a simmer, cook for 20 minutes over medium heat, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 314, fat 12, fiber 4, carbs 13, protein 17

  Burgundy Stew

  Preparation time: 10 minutes

  Cooking time: 3 hours and 5 minutes

  Servings: 6

  Ingredients:

  2 pounds pork roast, cubed

  A drizzle of olive oil

  15 ounces canned tomatoes, no-salt-added and chopped

  4 carrots, chopped

  Black pepper to the taste

  ½ pounds mushrooms, sliced

  2 celery ribs, chopped

  2 yellow onions, chopped

  1 cup low-sodium veggie stock

  1 tablespoon thyme, chopped

  ½ teaspoon mustard powder

  Directions:

  Heat up a Dutch oven with the oil over medium-high heat, add the meat and brown it for 5 minutes.

  Add tomatoes, carrot, black pepper, mushrooms, celery, onions, stock, thyme and mustard powder, toss, introduce in the oven and bake at 325 degrees F for 3 hours.

  Divide everything between plates and serve.

  Enjoy!

  Nutrition: calories 265, fat 13, fiber 4, carbs 7, protein 18

  Simple Pork And Capers

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 2

  Ingredients:

  2 tablespoons olive oil

  1 cup low-sodium chicken stock

  2 tablespoons capers

  1 garlic clove, minced

  8 ounces pork, cubed

  Black pepper to the taste

  Directions:

  Heat up a pan with the oil over medium-high heat, add the pork season with black pepper and cook for 4 minutes on each side.

  Add garlic, capers and stock, stir and cook for 7 minutes more.

  Divide everything between plates and serve.

  Enjoy!

  Nutrition: calories 224, fat 12, fiber 6, carbs 12, protein 10

  Pork And Red Peppers Mix

  Preparation time: 10 minutes

  Cooking time: 1 hour

  Servings: 4

  Ingredients:

  3 red bell peppers, chopped

  1 and ½ pounds pork meat, cubed

  ¼ cup low-sodium tomato sauce

  Black pepper to the taste

  2 pounds Portobello mushrooms, sliced

  2 yellow onions, chopped

  1 tablespoon olive oil

  Directions:

  Heat up a pan with the oil over medium-high heat, add the pork and brown it for 5 minutes.

  Add bell peppers, mushrooms and onions, stir and cook for 5 minu
tes more.

  Add tomato sauce and black pepper, toss, introduce in the oven and bake at 350 degrees F for 50 minutes.

  Divide everything between plates and serve.

  Enjoy!

  Nutrition: calories 130, fat 12, fiber 1, carbs 3, protein 9

  Easy Pork And Kale

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  1 cup yellow onion, chopped

  1 and ½ pound pork meat, cut into strips

  ½ cup red bell pepper, chopped

  Black pepper to the taste

  1 tablespoon olive oil

  4 pounds kale, chopped

  1 teaspoon garlic, minced

  ¼ cup red hot chili pepper, chopped

  1 cup low-sodium veggie stock

  Directions:

  Heat up a pan with the oil over medium-high heat, add pork strips and cook them for 6 minutes

  Add onions, bell pepper, black pepper and garlic, stir and cook for 4 minutes more.

  Add kale, stock and chili pepper, toss, cook for 10 minutes, divide between plates and serve.

  Enjoy!

  Nutrition: calories 350, fat 4, fiber 7, carbs 8, protein 16

  Italian Pork Soup

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 10

  Ingredients:

  64 ounces low-sodium veggie stock

  1 tablespoon olive oil

  1 cup coconut cream

  10 ounces spinach

  1 and ½ pounds pork meat, cubed

  1 pound radishes, chopped

  2 garlic cloves, minced

  Black pepper to the taste

  A pinch of red pepper flakes, crushed

  1 yellow onion, chopped

  Directions:

  Heat up a pot with the oil over medium-high heat, add the meat, onion and garlic, stir and brown for 5 minutes.

  Add stock, spinach, radishes, black pepper, pepper flakes and cream, stir, bring to a simmer, reduce heat to medium and cook for 25 minutes.

  Ladle into bowls and serve.

  Enjoy!

  Nutrition: calories 301, fat 16, fiber 2, carbs 8, protein 17

  Pork And Watercress Soup

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  6 cups low-sodium chicken stock

  2 teaspoons coconut aminos

  6 and ½ cups watercress

  Black pepper to the taste

  1 pound pork meat, cubed

  1 tablespoon olive oil

  3 shallots, chopped

  3 egg whites, whisked

  Directions:

  Heat up a pot with the oil over medium-high heat, add the meat and some black pepper and brown it for 5 minutes.

  Add shallots and aminos, toss and cook for 3 minutes more.

  Add the stock, stir, bring to a simmer and cook over medium heat for 15 minutes more.

  Add egg whites and the watercress, toss, cook for 6 minutes more, ladle into bowls and serve.

  Enjoy!

  Nutrition: calories 260, fat 5, fiber 5, carbs 8, protein 16

  Pork And Bok Choy Soup

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  6 cups low-sodium veggie stock

  A drizzle of olive oil

  1 pound pork meat, cubed

  1 yellow onion, chopped

  1 bunch bok choy, chopped

  1 and ½ cups mushrooms, chopped

  Black pepper to the taste

  ½ tablespoon red pepper flakes

  3 tablespoons coconut aminos

  3 tablespoons low-fat parmesan, grated

  Directions:

  Heat up a pot with the oil over medium-high heat, add the meat and brown it for 5 minutes.

  Add onion, mushrooms, black pepper and pepper flakes, stir and cook for 5 minutes more.

  Add the stock, bok choy and the coconut aminos, toss, bring to a simmer and cook over medium heat for 20 minutes.

  Ladle the soup into bowls, sprinkle the parmesan on top and serve.

  Enjoy!

  Nutrition: calories 310, fat 6, fiber 6, carbs 12, protein 16

  Pork And Celery Mix

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 8

  Ingredients:

  26 ounces celery leaves and stalks, chopped

  1 tablespoon olive oil

  1 tablespoon onion, chopped

  1 pound pork meat, cubed

  Black pepper to the taste

  3 teaspoons fenugreek powder

  1 and ½ cups coconut cream

  Directions:

  Heat up a pan with the oil over medium-high heat, add the pork and the onion, black pepper and fenugreek, toss and brown for 5 minutes.

  Add the celery and the coconut cream, toss, cook over medium heat for 20 minutes, divide everything into bowls and serve.

  Enjoy!

  Nutrition: calories 340, fat 5, fiber 5, carbs 8, protein 14

  Persian Pork Stew

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 5

  Ingredients:

  1 celery bunch, roughly chopped

  1 pound pork meat, cubed

  1 tablespoon olive oil

  1 yellow onion, chopped

  1 bunch green onion, chopped

  4 garlic cloves, minced

  Black pepper to the taste

  1 parsley bunch, chopped

  2 mint bunches, chopped

  2 cups low-sodium veggie stock

  Directions:

  Heat up a pot with the oil over medium-high heat, add onion, green onions and garlic, stir and cook for 6 minutes.

  Add the pork, stir and cook for 5 minutes more.

  Add celery, black pepper, mint, parsley and stock, toss and cook over medium heat for 30 minutes more.

  Divide into bowls and serve.

  Enjoy!

  Nutrition: calories 310, fat 7, fiber 4, carbs 7, protein 17

  Pork And Spinach Soup

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 6

  Ingredients:

  2 tablespoons olive oil

  20 ounces spinach, chopped

  1 pound pork meat, cubed

  1 yellow onion, chopped

  1 teaspoon garlic, minced

  Black pepper to the taste

  45 ounces chicken stock

  ½ teaspoon nutmeg, ground

  1 cup coconut cream

  Directions:

  Heat up a pot with the oil over medium heat, add onion and garlic, stir and cook for 4 minutes.

  Add pork, stir and brown for 6 minutes more.

  Add black pepper, nutmeg and stock, stir, bring to a simmer and boil for 20 minutes more.

  Add spinach and cream, stir, cook for 10 more minutes, ladle into bowls and serve.

  Enjoy!

  Nutrition: calories 245, fat 14, fiber 3, carbs 13, protein 14

  Dash Diet Fish And Seafood Recipes

  Salmon And Quinoa Salad

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 1

  Ingredients:

  1 medium salmon fillet, boneless

  1 teaspoon olive oil

  A pinch of black pepper

  Cooking spray

  1 and ½ cups kale, chopped

  ½ cup quinoa, already cooked

  1 tablespoon lemon juice

  5 red grapes, halved

  Directions:

  Put the salmon in a baking dish greased with cooking spray, drizzle the oil over the fish, season with black pepper and bake in the oven at 425 degrees F for 10 minutes.

  Meanwhile, in a bowl, combine the qu
inoa with the grapes, kale and lemon juice and toss well.

  Arrange the salmon on a plate, add the quinoa salad next to it and serve.

  Enjoy!

  Nutrition: calories 261, fat 5, fiber 7, carbs 10, protein 15

  Salmon And Horseradish Sauce

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 and ½ tablespoons olive oil

  4 medium salmon fillets, boneless and skin-on

  ½ cup coconut cream

  A pinch of black pepper

  2 tablespoons dill, chopped

  1 tablespoon prepared horseradish

  Directions:

  Heat up a pan with the oil over medium-high heat, add salmon fillets, season with black pepper and cook for 5 minutes one each side.

  In a bowl, combine the cream with the dill and horseradish and whisk well.

  Divide the salmon between plates and serve with the horseradish cream on top.