[2018] Dash Diet Cookbook Read online

1 cup strawberries, sliced

  8 ounces low-fat cream cheese

  Directions:

  In a bowl, combine the flour with the butter, pecans and ¼ cup sugar and stir well.

  Transfer this to a pie pan, press well into the pan, introduce in the oven and bake at 350 degrees F for 20 minutes.

  In a pan, combine the strawberries with the rhubarb, cream cheese and 1 cup sugar, stir well and cook over medium heat for 4 minutes.

  Spread this over the pie crust and keep in the fridge for a few hours before slicing and serving.

  Enjoy!

  Nutrition: calories 162, fat 5, fiber 5, carbs 15, protein 6

  Fruit Skewers

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 10

  Ingredients:

  5 strawberries, halved

  ¼ cantaloupe, cubed

  2 bananas, cut into chunks

  1 apple, cored and cut into chunks

  Directions:

  Thread strawberry, cantaloupe, bananas and apple chunks alternately onto skewers and serve them cold.

  Enjoy!

  Nutrition: calories 76, fat 1, fiber 1, carbs 10, protein 2

  Berries Mix

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 6

  Ingredients:

  2 teaspoons lemon juice

  1 pound blackberries

  1 pound strawberries

  4 tablespoons coconut sugar

  Directions:

  In a pan, combine the strawberries with blackberries and sugar, stir, bring to a simmer over medium heat and cook for 10 minutes.

  Divide into cups and serve cold.

  Enjoy!

  Nutrition: calories 120, fat 2, fiber 3, carbs 4, protein 4

  Blueberry Compote

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 6

  Ingredients:

  5 tablespoons coconut sugar

  1-ounce orange juice

  1 pound blueberries

  Directions:

  In a pot, combine the sugar with the orange juice and blueberries, toss, bring to a boil over medium heat, cook for 15 minutes, divide into bowls and serve cold.

  Enjoy!

  Nutrition: calories 120, fat 2, fiber 3, carbs 6, protein 9

  Summer Strawberry Stew

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 6

  Ingredients:

  16 ounces strawberries, halved

  2 tablespoons water

  2 tablespoons coconut sugar

  2 tablespoons lemon juice

  2 tablespoons cornstarch

  ¼ teaspoon almond extract

  Directions:

  In a pot, combine the strawberries with the water, sugar, lemon juice, cornstarch and almond extract, toss well, cook over medium heat for 10 minutes, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 160, fat 2, fiber 2, carbs 6, protein 6

  Lemon Apple Mix

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 6

  Ingredients:

  6 apples, cored and roughly chopped

  4 tablespoons coconut sugar

  2 teaspoons vanilla extract

  2 teaspoons lemon juice

  2 teaspoons cinnamon powder

  Directions:

  In a small pan, combine the apples with the sugar, vanilla, lemon juice and cinnamon, toss, heat up over medium heat, cook for about 10-15 minutes, divide between small dessert plates and serve.

  Enjoy!

  Nutrition: calories 210, fat 4, fiber 3, carbs 8, protein 5

  Minty Rhubarb

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1/3 cup water

  2 pound rhubarb, roughly chopped

  3 tablespoons coconut sugar

  1 tablespoon mint, chopped

  Directions:

  Put the water in a small pot, heat up over medium heat, add the sugar and whisk well.

  Add rhubarb and mix, toss, cook for 10 minutes, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 160, fat 2, fiber 4, carbs 8, protein 5

  Nigella Mango Sweet Mix

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 8

  Ingredients:

  1 and ½ pounds mango, peeled and cubed

  1 teaspoon nigella seeds

  3 tablespoons coconut sugar

  ½ cup apple cider vinegar

  1 teaspoon cinnamon powder

  Directions:

  In a small pot, combine the mango with the nigella seeds, sugar, vinegar and cinnamon, toss, bring to a simmer over medium heat, cook for 10 minutes, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 160, fat 3, fiber 4, carbs 8, protein 3

  Blueberry Curd

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  2 tablespoons lemon juice

  2 tablespoons coconut oil, melted

  3 tablespoons coconut sugar

  12 ounces blueberries

  2 eggs

  Directions:

  Put the oil in a pot, heat up over medium heat, add lemon juice and coconut sugar and whisk well.

  Add the blueberries and the eggs, whisk well, cook for 10 minutes, divide into small cups and serve cold.

  Enjoy!

  Nutrition: calories 201, fat 3, fiber 2, carbs 6, protein 3

  Lemon Cream

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  3 cups coconut milk

  Juice of 2 lemons

  Lemon zest of 2 lemons, grated

  ½ cup maple syrup

  3 tablespoons coconut oil

  1 egg

  2 tablespoons gelatin

  1 cup water

  Directions:

  In your blender, mix coconut milk with lemon juice, lemon zest, maple syrup, coconut oil, egg and gelatin and pulse really well.

  Divide this into small jars and seal them.

  Put the jars in a pan, add the water, introduce in the oven and cook at 380 degrees F for 15 minutes.

  Serve the cream cold.

  Enjoy!

  Nutrition: calories 161, fat 3, fiber 5, carbs 6, protein 4

  Almond Peach Mix

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  4 cups water

  1 peach, chopped

  2 cups rolled oats

  1 teaspoon vanilla extract

  2 tablespoons flax meal

  ½ cup almonds, chopped

  Directions:

  In a pan, combine the water with the oats, vanilla extract, flax meal, almonds and peach, stir, bring to a simmer over medium heat, cook for 10 minutes, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 161, fat 3, fiber 3, carbs 7, protein 5

  Fruits Stew

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 plum, pitted and chopped

  1 pear, cored and chopped

  1 apple, cored and chopped

  2 tablespoons coconut sugar

  ¼ cup coconut, shredded

  ½ teaspoon cinnamon powder

  3 tablespoons coconut oil, melted

  ¼ cup pecans, chopped

  Directions:

  In a pan, combine the oil with coconut, cinnamon and sugar, stir and heat up over medium heat.

 
; Add plum, pear, apple and pecans, stir, cook for 8 minutes, divide into bowls and serve cold.

  Enjoy!

  Nutrition: calories 142, fat 4, fiber 4, carbs 14, protein 7

  Easy Pomegranate Mix

  Preparation time: 10 minutes

  Cooking time: 5 minutes

  Servings: 2

  Ingredients:

  1 cup steel cut oats

  2 cup pomegranate juice

  Seeds of 1 pomegranate

  Directions:

  In a small pot, combine the pomegranate juice with pomegranate seeds and oats, toss, cook over medium heat for 5 minutes, divide into bowls and serve cold.

  Enjoy!

  Nutrition: calories 172, fat 4, fiber 5, carbs 10, protein 5

  Black Rice Pudding

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  6 and ½ cups water

  1 cup coconut sugar

  2 cups black rice, washed and rinsed

  2 teaspoons cinnamon powder

  ½ cup coconut, shredded

  Directions:

  Put the water in a pan, heat up over medium-high heat, add sugar, rice and coconut, stir, bring to a simmer, reduce heat to medium and cook for 20 minutes.

  Add cinnamon, toss, divide into bowls and serve cold.

  Nutrition: calories 220, fat 4, fiber 4, carbs 10, protein 6

  Peach Stew

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 6

  Ingredients:

  5 cups peaches, peeled and cubed

  3 tablespoons coconut sugar

  1 teaspoon ginger, grated

  2 cups water

  Directions:

  In a pot, combine the peaches with the sugar, ginger and water, toss, bring to a boil over medium heat, cook for 10 minutes, divide into bowls and serve cold.

  Enjoy!

  Nutrition: calories 142, fat 1, fiber 2, carbs 7, protein 2

  Coconut Cream

  Preparation time: 1 hour

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  2 cups coconut cream

  1 teaspoon cinnamon powder

  3 eggs, whisked

  5 tablespoons coconut sugar

  Zest of 1 lemon, grated

  Directions:

  In a small pan, combine the cream with cinnamon, eggs, sugar and lemon zest, whisk well, simmer over medium heat for 10 minutes, divide into ramekins and keep in the fridge for 1 hour before serving.

  Enjoy!

  Nutrition: calories 130, fat 5, fiber 2, carbs 8, protein 6

  Strawberries And Avocado Salad

  Preparation time: 5 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

  1 banana, peeled and sliced

  2 cups strawberries, halved

  3 tablespoons mint, chopped

  2 avocados, pitted and peeled

  Directions:

  In a bowl, combine the banana with the strawberries, mint and avocados, toss and serve cold.

  Enjoy!

  Nutrition: calories 150, fat 4, fiber 4, carbs 8, protein 6

  Blueberry Cream

  Preparation time: 5 minutes

  Cooking time: 0 minutes

  Servings: 1

  Ingredients:

  ¾ cup blueberries

  1 tablespoon low-fat peanut butter

  ¾ cup almond milk

  1 banana, peeled

  2 dates

  Directions:

  In a blender, combine the blueberries with peanut butter, milk, banana and dates, pulse well, divide into small cups and serve cold.

  Enjoy!

  Nutrition: calories 120, fat 3, fiber 3, carbs 6, protein 7

  Apple Coconut Cupcakes

  Preparation time: 10 minutes

  Cooking time: 22 minutes

  Servings: 12

  Ingredients:

  4 tablespoons coconut butter

  ½ cup natural applesauce

  4 eggs

  1 teaspoon vanilla extract

  ¾ cup almond flour

  2 teaspoons cinnamon powder

  ½ teaspoon baking powder

  1 apple, cored and sliced

  Directions:

  Heat up a pan with the butter over medium heat, add applesauce, vanilla and eggs, stir, heat up for 2 minutes, take off heat, cool down, add almond flour, baking powder and cinnamon, stir, divide into a lined cupcake pan, introduce in the oven at 350 degrees F and bake for 20 minutes.

  Leave the cupcakes to cool down, divide between dessert plates and top with apple slices.

  Enjoy!

  Nutrition: calories 200, fat 4, fiber 4, carbs 12, protein 5

  Cinnamon Apples

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  4 big apples, cored

  4 tablespoons raisins

  1 tablespoon cinnamon powder

  Directions:

  Stuff the apples with the raisins, sprinkle the cinnamon, arrange them in a baking dish, introduce in the oven at 375 degrees F, bake for 20 minutes and serve cold.

  Enjoy!

  Nutrition: calories 200, fat 3, fiber 4, carbs 8, protein 5

  Pumpkin Bars

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 14

  Ingredients:

  2 and ½ cups almond flour

  ½ teaspoon baking soda

  1 tablespoon flax seed

  3 tablespoons water

  ½ cup pumpkin flesh, mashed

  ¼ cup coconut sugar

  2 tablespoons coconut butter

  1 teaspoon vanilla extract

  Directions:

  In a bowl, mix flax seed with water and stir.

  In another bowl, mix flour with, baking soda, flax meal, pumpkin, coconut sugar, coconut butter and vanilla, stir well, spread on a baking sheet, press well, bake in the oven at 350 degrees F for 15 minutes, leave aside to cool down, cut into bars and serve.

  Enjoy!

  Nutrition: calories 210, fat 2, fiber 4, carbs 7, protein 8

  Cold Cashew And Berry Cake

  Preparation time: 5 hours

  Cooking time: 0 minutes

  Servings: 6

  Ingredients:

  For the crust:

  ½ cup dates, pitted

  1 tablespoon water

  ½ teaspoon vanilla

  ½ cup almonds, chopped

  For the cake:

  2 and ½ cups cashews soaked overnight and drained

  1 cup blackberries

  ¾ cup maple syrup

  1 tablespoon coconut oil, melted

  Directions:

  In your food processor, mix dates with water, vanilla and almonds, pulse well, transfer this to a working surface, flatten it and press on the bottom of a round pan.

  In your blender, mix maple syrup with coconut oil, cashews and blackberries, blend well, spread evenly over the crust, keep in the freezer for 5 hours, slice and serve.

  Enjoy!

  Nutrition: calories 230, fat 4, fiber 4, carbs 12, protein 8

  Cold Carrot And Mandarins Cake

  Preparation time: 3 hours

  Cooking time: 0 minutes

  Servings: 6

  Ingredients:

  3 carrots, grated

  1/3 cup dates, pitted

  4 mandarins, peeled

  A handful walnuts, chopped

  8 tablespoons coconut oil, melted

  1 cup cashews, soaked for 2 hours

  Juice of 2 lemons

  2 tablespoons coconut sugar

  2 tablespoons water

  Directions:

  In your food processor, mix carrots with dates, walnuts, mandarins and half of the coconut oil, blend very well, pour into a cake pan
and spread well.

  Add cashews to your food processor, also add lemon juice, stevia, water and the rest of the oil and blend some more.

  Add this over the carrots mix, spread, keep in the fridge for 3 hours, slice and serve.

  Enjoy!