[2018] Dash Diet Cookbook Read online

Mushroom And Veggie Soup

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 4

  Ingredients:

  1 yellow onion, chopped

  A pinch of black pepper

  1 tablespoon olive oil

  1 red chili pepper, chopped

  2 carrots, sliced

  4 garlic cloves, minced

  12 mushrooms, chopped

  2 ounces kale leaves, roughly chopped

  4 cups low-sodium veggie stock

  1 cup tomatoes, chopped

  ½ tablespoon lemon zest, grated

  ½ tablespoon parsley, chopped

  Directions:

  Heat up a pot with the oil, over medium heat, add onion, garlic, chili and carrots, stir and sauté for 5 minutes.

  Add black pepper, mushrooms, kale, tomatoes, stock and lemon zest, stir, cover and cook over medium heat for 20 minutes.

  Add parsley, toss, divide into bowls and serve for lunch.

  Enjoy!

  Nutrition: calories 200, fat 6, fiber 6, carbs 9, protein 10

  Jackfruit And Chili Stew

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 4

  Ingredients:

  40 ounces canned jackfruit

  14 ounces canned red chili puree

  1 yellow onion, chopped

  8 garlic cloves, minced

  1 tablespoon olive oil

  6 cups low-sodium veggie stock

  1 tablespoon oregano, chopped

  1 tablespoon cilantro, chopped

  Directions:

  Heat up a pot with the oil, over medium-high heat, add onion and garlic, stir and cook for 4-5 minutes.

  Add jackfruit, chili puree and stock, stir, cover and cook over medium heat for 15 minutes.

  Add oregano and cilantro, stir, cook for 5 minutes more, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 263, fat 6, fiber 7, carbs 13, protein 11

  Mushroom Lunch Salad

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  7 garlic cloves, minced

  2 red chili peppers, chopped

  1 teaspoon olive oil

  1 yellow onion, chopped

  1 teaspoon cumin, ground

  ½ teaspoon oregano, dried

  ½ teaspoon smoked paprika

  A pinch of black pepper

  ¼ teaspoon cinnamon powder

  1 cup low sodium veggie stock

  8 ounces white mushrooms, sliced

  3 teaspoons lime juice

  Directions:

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

  Add onion, cumin, oregano, paprika, black pepper and cinnamon, stir and cook for 5 minutes.

  Add mushrooms, lime juice and stock, stir, cook for 10 minutes, divide between plates and serve.

  Enjoy!

  Nutrition: calories 221, fat 5, fiber 8, carbs 12, protein 8

  Chickpeas Stew

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 4

  Ingredients:

  1 teaspoon olive oil

  1 cup chickpeas, soaked for 8 hours and drained

  4 garlic cloves, minced

  1 yellow onion, chopped

  1 green chili pepper, chopped

  1 teaspoon coriander, ground

  ½ teaspoon cumin, ground

  ½ teaspoon sweet paprika

  2 tomatoes, chopped

  1 and ½ cups low-sodium veggie stock

  A pinch of black pepper

  3 cups spinach leaves

  1 tablespoon lemon juice

  Directions:

  Heat up a pot with the oil over medium heat, add garlic, onion and chili pepper, stir and cook for 5 minutes.

  Add coriander, cumin, paprika and black pepper, stir and cook for 5 minutes more.

  Add chickpeas, tomatoes, stock and lemon juice, stir, cover the pot, cook over medium heat for 25 minutes, add spinach, cook for 5 minutes more, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 270, fat 7, fiber 6, carbs 14, protein 9

  Eggplant Stew

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  ½ teaspoon cumin seeds

  1 tablespoon coriander seeds

  ½ teaspoon mustard seeds

  1 tablespoon olive oil

  1 tablespoon ginger, grated

  2 garlic cloves, minced

  1 green chili pepper, chopped

  A pinch of cinnamon powder

  ½ teaspoon cardamom, ground

  ½ teaspoon turmeric powder

  1 teaspoon lime juice

  4 baby eggplants, cubed

  1 cup low-sodium veggie stock

  1 tablespoon cilantro, chopped

  Directions:

  Heat up a pot with the oil over medium-high heat, add cumin, coriander and mustard seeds, stir and cook them for 5 minutes.

  Add ginger, garlic, chili, cinnamon, cardamom and turmeric, stir and cook for 5 minutes more.

  Add lime juice, eggplants and stock, stir, cover and cook over medium heat for 15 minutes.

  Add cilantro, stir, divide into bowls and serve for lunch.

  Enjoy!

  Nutrition: calories 270, fat 4, fiber 6, carbs 12, protein 9

  Black Eyed Peas Chili

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 6

  Ingredients:

  1 red bell pepper, chopped

  1 green bell pepper, chopped

  1 tablespoon olive oil

  2 yellow onions, chopped

  6 garlic cloves, minced

  24 ounces black-eyed peas, soaked overnight and drained

  4 cups veggie stock

  2 tablespoons chili powder, mild

  2 teaspoons cumin, ground

  ½ teaspoon chipotle powder

  2 teaspoons smoked paprika

  30 ounces canned tomatoes, no-salt-added, chopped

  2 cups corn

  A pinch of black pepper

  Directions:

  Heat up a pot with the oil over medium heat, add the onions and the garlic, stir and cook for 5 minutes.

  Add red and green bell pepper, chili powder, cumin, chipotle powder, smoked paprika and black pepper, stir and cook for 5 minutes more.

  Add peas, stock, tomatoes and corn, stir, cover the pot and cook over medium heat for 30 minutes.

  Divide into bowls and serve for lunch.

  Enjoy!

  Nutrition: calories 270, fat 2, fiber 10, carbs 13, protein 12

  Dash Diet Side Dish Recipes

  Simple Carrots Mix

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 6

  Ingredients:

  15 carrots, halved lengthwise

  2 tablespoons coconut sugar

  ¼ cup olive oil

  ½ teaspoon rosemary, dried

  ½ teaspoon garlic powder

  A pinch of black pepper

  Directions:

  In a bowl, combine the carrots with the sugar, oil, rosemary, garlic powder and black pepper, toss well, spread on a lined baking sheet, introduce in the oven and bake at 400 degrees F for 40 minutes.

  Divide between plates and serve as a side dish.

  Enjoy!

  Nutrition: calories 211, fat 2, fiber 6, carbs 14, protein 8

  Tasty Grilled Asparagus

  Preparation time: 10 minutes

  Cooking time: 6 minutes

  Servings: 4

  Ingredients:

  2 pounds asparagus, trimmed

  2 tablespoons olive oil

  A pinch of salt and black pepper

 
Directions:

  In a bowl, combine the asparagus with salt, pepper and oil and toss well.

  Place the asparagus on preheated grill over medium-high heat, cook for 3 minutes on each side, divide between plates and serve as a side dish.

  Enjoy!

  Nutrition: calories 172, fat 4, fiber 7, carbs 14, protein 8

  Easy Roasted Carrots

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  2 pounds carrots, quartered

  A pinch of black pepper

  3 tablespoons olive oil

  2 tablespoons parsley, chopped

  Directions:

  Arrange the carrots on a lined baking sheet, add black pepper and oil, toss, introduce in the oven and cook at 400 degrees F for 30 minutes.

  Add parsley, toss, divide between plates and serve as a side dish.

  Enjoy!

  Nutrition: calories 177, fat 3, fiber 6, carbs 14, protein 6

  Oven Roasted Asparagus

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 4

  Ingredients:

  2 pounds asparagus spears, trimmed

  3 tablespoons olive oil

  A pinch of black pepper

  2 teaspoons sweet paprika

  1 teaspoon sesame seeds

  Directions:

  Arrange the asparagus on a lined baking sheet, add oil, black pepper and paprika, toss, introduce in the oven and bake at 400 degrees F for 25 minutes.

  Divide the asparagus between plates, sprinkle sesame seeds on top and serve as a side dish.

  Enjoy!

  Nutrition: calories 190, fat 4, fiber 8, carbs 11, protein 5

  Baked Potato Mix

  Preparation time: 10 minutes

  Cooking time: 1 hour and 15 minutes

  Servings: 8

  Ingredients:

  6 potatoes, peeled and sliced

  2 garlic cloves, minced

  2 tablespoons olive oil

  1 and ½ cups coconut cream

  ¼ cup coconut milk

  1 tablespoon thyme, chopped

  ¼ teaspoon nutmeg, ground

  A pinch of red pepper flakes

  1 and ½ cups low-fat cheddar, shredded

  ½ cup low-fat parmesan, grated

  Directions:

  Heat up a pan with the oil over medium heat, add garlic, stir and cook for 1 minute.

  Add coconut cream, coconut milk, thyme, nutmeg and pepper flakes, stir, bring to a simmer, reduce heat to low and cook for 10 minutes.

  Arrange 1/3 of the potatoes in a baking dish, add 1/3 of the cream, repeat with the rest of the potatoes and the cream, sprinkle the cheddar on top, cover with tin foil, introduce in the oven and cook at 375 degrees F for 45 minutes.

  Uncover the dish, sprinkle the parmesan, bake everything for 20 minutes, divide between plates and serve as a side dish.

  Enjoy!

  Nutrition: calories 224, fat 8, fiber 9, carbs 16, protein 15

  Spicy Brussels Sprouts

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 6

  Ingredients:

  2 pounds Brussels sprouts, halved

  2 tablespoons olive oil

  A pinch of black pepper

  1 tablespoon sesame oil

  2 garlic cloves, minced

  ½ cup coconut aminos

  2 teaspoons apple cider vinegar

  1 tablespoon coconut sugar

  2 teaspoons chili sauce

  A pinch of red pepper flakes

  Sesame seeds for serving

  Directions:

  Spread the sprouts on a lined baking dish, add the olive oil, the sesame oil, black pepper, garlic, aminos, vinegar, coconut sugar, chili sauce and pepper flakes, toss well, introduce in the oven and bake at 425 degrees F for 20 minutes.

  Divide the sprouts between plates, sprinkle sesame seeds on top and serve as a side dish.

  Enjoy!

  Nutrition: calories 176, fat 3, fiber 6, carbs 14, protein 9

  Baked Cauliflower

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  3 tablespoons olive oil

  2 tablespoons chili sauce

  Juice of 1 lime

  3 garlic cloves, minced

  1 cauliflower head, florets separated

  A pinch of black pepper

  1 teaspoon cilantro, chopped

  Directions:

  In a bowl, combine the oil with the chili sauce, lime juice, garlic and black pepper and whisk.

  Add cauliflower florets, toss, spread on a lined baking sheet, introduce in the oven and bake at 425 degrees F for 30 minutes.

  Divide the cauliflower between plates, sprinkle cilantro on top and serve as a side dish.

  Enjoy!

  Nutrition: calories 188, fat 4, fiber 7, carbs 14, protein 8

  Baked Broccoli

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  1 tablespoon olive oil

  1 broccoli head, florets separated

  2 garlic cloves, minced

  ½ cup coconut cream

  ½ cup low-fat mozzarella, shredded

  ¼ cup low-fat parmesan, grated

  A pinch of pepper flakes, crushed

  Directions:

  In a baking dish, combine the broccoli with oil, garlic, cream, pepper flakes and mozzarella and toss.

  Sprinkle the parmesan on top, introduce in the oven and bake at 375 degrees F for 15 minutes.

  Divide between plates and serve as a side dish.

  Enjoy!

  Nutrition: calories 188, fat 4, fiber 7, carbs 14, protein 7

  Easy Slow Cooked Potatoes

  Preparation time: 10 minutes

  Cooking time: 6 hours

  Servings: 6

  Ingredients:

  Cooking spray

  2 pounds baby potatoes, quartered

  3 cups low-fat cheddar cheese, shredded

  2 garlic cloves, minced

  8 bacon slices, cooked and chopped

  ¼ cup green onions, chopped

  1 tablespoon sweet paprika

  A pinch of black pepper

  Directions:

  Spray a slow cooker with the cooking spray, add baby potatoes, cheddar, garlic, bacon, green onions, paprika and black pepper, toss, cover and cook on High for 6 hours.

  Divide between plates and serve as a side dish.

  Enjoy!

  Nutrition: calories 200, fat 4, fiber 6, carbs 12, protein 7

  Mashed Potatoes

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 6

  Ingredients:

  3 pounds potatoes, peeled and cubed

  2 tablespoons non-fat butter

  ½ cup coconut milk

  A pinch of salt and black pepper

  ½ cup low-fat sour cream

  Directions:

  Put the potatoes in a pot, add water to cover, add a pinch of salt and pepper, bring to a boil over medium heat, cook for 20 minutes and drain.

  Add butter, milk and sour cream, mash well, stir everything, divide between plates and serve as a side dish.

  Enjoy!

  Nutrition: calories 188, fat 3, fiber 7, carbs 14, protein 8

  Squash Side Salad

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 6

  Ingredients:

  1 cup orange juice

  3 tablespoons coconut sugar

  1 and ½ tablespoons mustard

  1 tablespoon ginger, grated

  1 and ½ pounds butternut squash, peeled and roughly cubed

  Cooking spray

  A pinch of black pepper

  1/3 cup oliv
e oil

  6 cups salad greens

  1 radicchio, sliced

  ½ cup pistachios, roasted

  Directions:

  In a bowl, combine the orange juice with the sugar, mustard, ginger, black pepper and squash, toss well, spread on a lined baking sheet, spray everything with cooking oil, introduce in the oven and bake at 400 degrees F for 30 minutes.

  In a salad bowl, combine the squash with salad greens, radicchio, pistachios and oil, toss well, divide between plates and serve as a side dish.

  Enjoy!

  Nutrition: calories 275, fat 3, fiber 4, carbs 16, protein 6

  Colored Iceberg Salad

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  1 iceberg lettuce head, leaves torn

  6 bacon slices, cooked and halved