[2018] Dash Diet Cookbook Read online

  Nutrition: calories 170, fat 2, fiber 4, carbs 11, protein 8

  Green Tea Cream

  Preparation time: 2 hours

  Cooking time: 5 minutes

  Servings: 6

  Ingredients:

  14 ounces coconut milk

  2 tablespoons green tea powder

  14 ounces coconut cream

  3 tablespoons coconut sugar

  Directions:

  Put the milk in a pan, add sugar and green tea powder, stir, bring to a simmer, cook for 2 minutes, take off heat, cool down, add coconut cream, whisk well, divide into small bowls and keep in the fridge for 2 hours before serving.

  Enjoy!

  Nutrition: calories 160, fat 3, fiber 3, carbs 7, protein 6

  Coconut Figs

  Preparation time: 6 minutes

  Cooking time: 5 minutes

  Servings: 4

  Ingredients:

  2 tablespoons coconut butter

  12 figs, halved

  ¼ cup coconut sugar

  1 cup almonds, toasted and chopped

  Directions:

  Put butter in a pot, heat up over medium heat, add sugar, whisk well, also add almonds and figs, toss, cook for 5 minutes, divide into small cups and serve cold.

  Enjoy!

  Nutrition: calories 150, fat 4, fiber 5, carbs 7, protein 4

  Lemony Banana Mix

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  4 bananas, peeled and chopped

  5 strawberries, halved

  Juice of 2 lemons

  4 tablespoons coconut sugar

  Directions:

  In a bowl, combine the bananas with the strawberries, lemon juice and sugar, toss and serve cold.

  Enjoy!

  Nutrition: calories 172, fat 7, fiber 5, carbs 5, protein 5

  Cocoa Banana Dessert Smoothie

  Preparation time: 5 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

  2 medium bananas, peeled

  2 teaspoons cocoa powder

  ½ big avocado, pitted, peeled and mashed

  ¾ cup almond milk

  Directions:

  In your blender, combine the bananas with the cocoa, avocado and milk, pulse well, divide into 2 glasses and serve.

  Enjoy!

  Nutrition: calories 155, fat 3, fiber 4, carbs 6, protein 5

  Kiwi Bars

  Preparation time: 30 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  1 cup olive oil

  1 and ½ bananas, peeled and chopped

  1/3 cup coconut sugar

  ¼ cup lemon juice

  1 teaspoon lemon zest, grated

  3 kiwis, peeled and chopped

  Directions:

  In your food processor, mix bananas with kiwis, almost all the oil, sugar, lemon juice and lemon zest and pulse well.

  Grease a pan with the remaining oil, pour the kiwi mix, spread, keep in the fridge for 30 minutes, slice and serve,

  Enjoy!

  Nutrition: calories 207, fat 3, fiber 3, carbs 4, protein 4

  Black Tea Bars

  Preparation time: 10 minutes

  Cooking time: 35 minutes

  Servings: 12

  Ingredients:

  6 tablespoons black tea powder

  2 cups almond milk

  ½ cup low-fat butter

  2 cups coconut sugar

  4 eggs

  2 teaspoons vanilla extract

  ½ cup olive oil

  3 and ½ cups whole wheat flour

  1 teaspoon baking soda

  3 teaspoons baking powder

  Directions:

  Put the milk in a pot, heat it up over medium heat, add tea, stir, take off heat and cool down.

  Add butter, sugar, eggs, vanilla, oil, flour, baking soda and baking powder, stir well, pour into a square pan, spread, introduce in the oven, bake at 350 degrees F for 35 minutes, cool down, slice and serve.

  Enjoy!

  Nutrition: calories 220, fat 4, fiber 4, carbs 12, protein 7

  Green Pudding

  Preparation time: 2 hours

  Cooking time: 5 minutes

  Servings: 6

  Ingredients:

  14 ounces almond milk

  2 tablespoons green tea powder

  14 ounces coconut cream

  3 tablespoons coconut sugar

  1 teaspoon gelatin powder

  Directions:

  Put the milk in a pan, add sugar, gelatin, coconut cream and green tea powder, stir, bring to a simmer, cook for 5 minutes, divide into cups and keep in the fridge for 2 hours before serving.

  Enjoy!

  Nutrition: calories 170, fat 3, fiber 3, carbs 7, protein 4

  Lemony Plum Cake

  Preparation time: 1 hour and 20 minutes

  Cooking time: 40 minutes

  Servings: 8

  Ingredients:

  7 ounces whole wheat flour

  1 teaspoon baking powder

  1-ounce low-fat butter, soft

  1 egg, whisked

  5 tablespoons coconut sugar

  3 ounces warm almond milk

  1 and ¾ pounds plums, pitted and cut into quarters

  Zest of 1 lemon, grated

  1-ounce almond flakes

  Directions:

  In a bowl, combine the flour with baking powder, butter, egg, sugar, milk and lemon zest, stir well, transfer dough to a lined cake pan, spread plums and almond flakes all over, introduce in the oven and bake at 350 degrees F for 40 minutes.

  Slice and serve cold.

  Enjoy!

  Nutrition: calories 222, fat 4, fiber 2, carbs 7, protein 7

  Lentils Sweet Bars

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 14

  Ingredients:

  1 cup lentils, cooked, drained and rinsed

  1 teaspoon cinnamon powder

  2 cups whole wheat flour

  1 teaspoon baking powder

  ½ teaspoon nutmeg, ground

  1 cup low-fat butter

  1 cup coconut sugar

  1 egg

  2 teaspoons almond extract

  1 cup raisins

  2 cups coconut, unsweetened and shredded

  Directions:

  Put the lentils in a bowl, mash them well using a fork, add cinnamon, flour, baking powder, nutmeg, butter, sugar, egg, almond extract, raisins and coconut, stir, spread on a lined baking sheet, introduce in the oven, bake at 350 degrees F for 25 minutes, cut into bars and serve cold.

  Enjoy!

  Nutrition: calories 214, fat 4, fiber 2, carbs 5, protein 7

  Lentils And Dates Brownies

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 8

  Ingredients:

  28 ounces canned lentils, no-salt-added, rinsed and drained

  12 dates

  1 tablespoon coconut sugar

  1 banana, peeled and chopped

  ½ teaspoon baking soda

  4 tablespoons almond butter

  2 tablespoons cocoa powder

  Directions:

  Put lentils in your food processor, pulse, add dates, sugar, banana, baking soda, almond butter and cocoa powder, pulse well, pour into a lined pan, spread, bake in the oven at 375 degrees F for 15 minutes, leave the mix aside to cool down a bit, cut into medium pieces and serve.

  Enjoy!

  Nutrition: calories 202, fat 4, fiber 2, carbs 12, protein 6

  Rose Lentils Ice Cream

  Preparation time: 30 minutes

  Cooking time: 1 hour and 20 minutes

  Servings: 4

  Ingredients:

  ½ cup red lentils, rinsed

  Juice of ½ lemon

  1 cup coconut sugar

  1 an
d ½ cups water

  3 cups almond milk

  Juice of 2 limes

  2 teaspoons cardamom powder

  1 teaspoon rose water

  Directions:

  Heat up a pan over medium-high heat with the water, half of the sugar and lemon juice, stir, bring to a boil, add lentils, stir, reduce heat to medium-low and cook for 1 hour and 20 minutes.

  Drain lentils, transfer them to a bowl, add coconut milk, the rest of the sugar, lime juice, cardamom and rose water, whisk everything, transfer to your ice cream machine, process for 30 minutes and serve.

  Enjoy!

  Nutrition: calories 184, fat 4, fiber 3, carbs 8, protein 5

  Mandarin Pudding

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 8

  Ingredients:

  1 mandarin, peeled and sliced

  Juice of2 mandarins

  4 ounces low-fat butter, soft

  2 eggs, whisked

  ¾ cup coconut sugar+ 2 tablespoons

  ¾ cup whole wheat flour

  ¾ cup almonds, ground

  Directions:

  Grease a loaf pan with some of the butter, sprinkle 2 tablespoons sugar on the bottom and arrange mandarin slices inside.

  In a bowl, combine the butter with the rest of the sugar, eggs, almonds, flour and mandarin juice and whisk using a mixer.

  Spoon mix over mandarin slices, introduce in the oven, bake at 350 degrees F for 30 minutes, divide into bowls and serve

  Enjoy!

  Nutrition: calories 202, fat 3, fiber 2, carbs 12, protein 6

  Cherry Stew

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 6

  Ingredients:

  ½ cup cocoa powder

  1 pound cherries, pitted

  ¼ cup coconut sugar

  2 cups water

  Directions:

  In a pan, combine the cherries with the water, sugar and the cocoa powder, stir, cook over medium heat for 10 minutes, divide into bowls and serve cold.

  Enjoy!

  Nutrition: calories 207, fat 1, fiber 3, carbs 8, protein 6

  Spiced Rice Pudding

  Preparation time: 10 minutes

  Cooking time: 45 minutes

  Servings: 6

  Ingredients:

  ½ cup basmati rice

  4 cups almond milk

  ¼ cup raisins

  3 tablespoons coconut sugar

  ½ teaspoon cardamom powder

  ¼ teaspoon cinnamon powder

  ¼ cup walnuts, chopped

  1 tablespoon lemon zest, grated

  Directions:

  In a pan, mix sugar with milk, stir, bring to a boil over medium-high heat, add rice, raisins, cardamom, cinnamon, walnuts and lemon zest, stir, cover the pan, reduce heat to low, cook for 40 minutes, divide into bowls and serve cold.

  Enjoy!

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

  Apple Loaf

  Preparation time: 10 minutes

  Cooking time: 35 minutes

  Servings: 6

  Ingredients:

  3 cups apples, cored and cubed

  1 cup coconut sugar

  1 tablespoon vanilla

  2 eggs

  1 tablespoon apple pie spice

  2 cups almond flour

  1 tablespoon baking powder

  1 tablespoon coconut oil, melted

  Directions:

  In a bowl, mix apples with coconut sugar, vanilla, eggs, apple pie spice, almond flour, baking powder and oil, whisk, pour into a loaf pan, introduce in the oven and bake at 350 degrees F for 35 minutes.

  Serve cold.

  Enjoy!

  Nutrition: calories 180, fat 6, fiber 5, carbs 12, protein 4

  Cauliflower Pudding

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 6

  Ingredients:

  1 tablespoon coconut oil, melted

  7 ounces cauliflower rice

  4 ounces water

  16 ounces coconut milk

  3 ounces coconut sugar

  1 egg

  1 teaspoon cinnamon powder

  1 teaspoon vanilla extract

  Directions:

  In a pan, combine the oil with the rice, water, milk, sugar, egg, cinnamon and vanilla, whisk well, bring to a simmer, cook for 20 minutes over medium heat, divide into bowls and serve cold.

  Enjoy!

  Nutrition: calories 202, fat 2, fiber 6, carbs 8, protein 7

  Rhubarb Stew

  Preparation time: 10 minutes

  Cooking time: 5 minutes

  Servings: 3

  Ingredients:

  Juice of 1 lemon

  1 teaspoon lemon zest, grated

  1 and ½ cup coconut sugar

  4 and ½ cups rhubarbs, roughly chopped

  1 and ½ cups water

  Directions:

  In a pan, combine the rhubarb with the water, lemon juice, lemon zest and coconut sugar, toss, bring to a simmer over medium heat, cook for 5 minutes, divide into bowls and serve cold.

  Enjoy!

  Nutrition:: calories 108, fat 1, fiber 4, carbs 8, protein 5

  Almond Pumpkin Pudding

  Preparation time: 1 hour

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  1 and ½ cups almond milk

  ½ cup pumpkin puree

  2 tablespoons coconut sugar

  ½ teaspoon cinnamon powder

  ¼ teaspoon ginger, grated

  ¼ cup chia seeds

  Directions:

  In a bowl, combine the milk with pumpkin, sugar, cinnamon, ginger and chia seeds, toss well, divide into small cups and keep them in the fridge for 1 hour before serving.

  Enjoy!

  Nutrition: calories 145, fat 7, fiber 7, carbs 11, protein 9

  Cashew Lemon Fudge

  Preparation time: 2 hours

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  1/3 cup natural cashew butter

  1 and ½ tablespoons coconut oil, melted

  2 tablespoons coconut butter

  5 tablespoons lemon juice

  ½ teaspoon lemon zest

  1 tablespoons coconut sugar

  Directions:

  In a bowl, mix cashew butter with coconut butter, oil, lemon juice, lemon zest and sugar and stir well

  Line a muffin tray with some parchment paper, scoop 1 tablespoon of lemon fudge mix in a lined muffin tray, keep in the fridge for 2 hours and serve

  Enjoy!

  Nutrition: calories 142, fat 4, fiber 4, carbs 8, protein 5

  Seeds Bars

  Preparation time: 30 minutes

  Cooking time: 0 minutes

  Servings: 6

  Ingredients:

  ¼ cup cocoa nibs

  1 cup almonds, soaked for at least 3 hours

  2 tablespoons cocoa powder

  ¼ cup hemp seeds

  ¼ cup goji berries

  ¼ cup coconut, shredded

  8 dates, pitted and soaked

  Directions:

  In your food processor, combine the cocoa with almonds, cocoa powder, hemp seeds, goji berries, coconut and dates, pulse well, press this on a lined baking sheet, keep in the fridge for 30 minutes, slice and serve.

  Enjoy!

  Nutrition: calories 170, fat 6, fiber 3, carbs 7, protein 7

  Chocolate Pomegranate Fudge

  Preparation time: 2 hours

  Cooking time: 5 minutes

  Servings: 6

  Ingredients:

  ½ cup coconut milk

  1 teaspoon vanilla extract

  1 and ½ cups dark chocolate, chopped

  ½ cup almonds, chopped

  ½ cup pomegranate seeds

  Directions:

  Put milk in a pan, heat up over med
ium-low heat, add chocolate, stir well, cook for 5 minutes, take off heat, combine with the vanilla extract, half of the pomegranate seeds and half of the almonds, stir well, spread on a lined baking sheet, sprinkle the rest of the almonds and pomegranate seeds, keep in the fridge for 2 hours, cut and serve.

  Enjoy!

  Nutrition: calories 148, fat 3, fiber 4, carbs 6, protein 5

  Pumpkin Cream