dash diet cookbook quick and easy dash diet recipes - dylanna press

TheDASHDietCookbook

QuickandEasyDASHDietRecipesforHealthandWeightLoss

Copyright©2015byDylannaPublishing,Inc.

Allrightsreserved.Thisbookoranyportionthereofmaynotbereproducedorusedinanymannerwhatsoeverwithouttheexpresswrittenpermissionofthepublisherexcept

fortheuseofbriefquotationsinabookreview.

Firstedition:2015

Disclaimer/LimitofLiability

Thisbookisforinformationalpurposesonly.Theviewsexpressedarethoseoftheauthoralone,andshouldnotbetakenasexpert,legal,ormedicaladvice.Thereaderisresponsibleforhisorherownactions.

Everyattempthasbeenmadetoverifytheaccuracyoftheinformationinthispublication.However,neithertheauthornorthepublisherassumesanyresponsibilityforerrors,omissions,orcontraryinterpretationofthematerialcontained

herein.

Thisbookisnotintendedtoprovidemedicaladvice.Pleaseseeyourhealthcareprofessionalbeforeembarkingonanynewdietorexerciseprogram.Thereadershouldregularlyconsultaphysicianinmattersrelatingtohis/herhealthand

particularlywithrespecttoanysymptomsthatmayrequirediagnosisormedicalattention.

CONTENTS

INTRODUCTION

OverviewoftheDASHDiet

DailyNutrientGoalsfortheDASHDiet

DASHDietEatingPlan

SpicesandSeasonings

TopHiddenSourcesofSodium

StockingYourKitchen

CleaningOut

Restocking

PARTII

RECIPES

BREAKFAST

Apple-CinnamonBakedOatmeal

EggWhiteVegetableOmelet

FruityGreenSmoothie

FruitandYogurtBreakfastSalad

BlueberryBreakfastQuinoa

HealthyLow-FatGranola

Greek-StyleBreakfastScramble

SpicedPumpkinPancakes

Lemon-ZucchiniMuffins

Blueberry-MapleRefrigeratorOatmeal

SOUPSANDSALADS

EasyKaleandWhiteBeanSoup

Potato-LeekSoup

CurriedLentilSoup

Manteshwer

Typewritten Text

Ahashare.com

GreekLemon-DropSoup(Avgolemono)

Apple,BlueCheese,andPistachioSalad

ArugulaSaladwithOrange,Beets,andFeta

WarmCouscousSaladwithOrangeVinaigrette

CaliforniaCobbSalad

SouthwestCornandBlackBeanSalad

CurriedChickenSalad

MAINDISHES

ChickenAlfredowithWhole-WheatBowtiePasta

SimpleBakedChicken

OrangeChickenandBroccoliStirFry

MediterraneanLemonChickenandPotatoes

TandooriChicken

SteakSmotheredinMushrooms

Slow-CookerBeefStewProvencal

Panko-CrustedCod

GrilledSalmonandAsparaguswithLemonButter

Slow-CookerTurkeyStroganoff

Oven-BarbecuedPorkChops

Whole-WheatSpaghettiwithRaguSauce

SausageandChickenStew

QuickandEasyChili

PastaPrimaverawithShrimpandSpinachFettuccine

PorkTenderloinwithApplesandSweetPotatoes

SteakTacos

Lemon-OrangeOrangeRoughy

SNACKS,SIDES,ANDDESSERTS

CaramelizedOnionsandBellPeppers

SweetPotatoCasserole

KaleChips

BlueberrySorbet

Microwave-BakedStuffedApples

CarrotCakeCookies

OatmealWalnutChocolateChipCookies

Cranberry-RaspberryFruitBars

ChocolateSurpriseBrownies

All-PurposeSeasoningMix

CajunSeasoning

TacoSeasoning

MoreBestsellingTitlesfromDylannaPress

INTRODUCTIONTheDASHdietisoneofthemostresearchedandwell-respecteddietsavailabletoday.Itisnotafaddietoraquickweight-lossscheme,butinsteadaguidetoahealthierwayofeatingandliving.

TheDASHdietwasdevelopedtolowerbloodpressure,oneoftheleadingfactorsinheartdisease.Inadditiontoloweringbloodpressure,thediethasbeenfoundtobemorenutritiousandleadtobetterhealthinallareaswhencomparedwiththestandardAmericandiet(SAD).

ThisbookwasdesignedtomakefollowingtheDASHdietsimple,easy,andmostimportantlygreattasting.IncludedisanoverviewoftheDASHdietcoveringthefoodsandportionstoeatonthediet,agrocerylisttohelpyoustockyourkitchen,sampleeatingplans,andmorethan50deliciousrecipesforbreakfast,lunch,dinner,anddessert.

ReadontogetstartedwiththeDASHdietandbeonyourwaytobetterhealth!

OverviewoftheDASHDietTheDASHdietwasrecentlynamedthebestandhealthiestdietbynutritionexpertsatUS

NewsandWorldReport.[1]

ThiswasthefifthyearinarowthattheDASHdiettooktophonors.

DASHstandsforDietaryApproachestoStopHypertensionanditisdesignedasalife-longapproachtotreatingorpreventinghypertension(highbloodpressure).Itisoftenprescribedbydoctorsasafirststepindealingwithpre-hypertensionasawayofavoidingbloodpressuremedications.

TheDASHdietfocusesonreducingtheamountofsodiuminyourdietandincreasingnutrient-richfoodssuchasfruits,vegetables,andwholegrains.ResearchhasshownthatbyfollowingtheDASHdietyoucanreduceyourbloodpressurebyasmuchas12points,

whichisaseffectiveastakingamedication.[2]

Inadditiontohelpingtolowerbloodpressure,theDASHdiethasmanyotherhealthbenefits.Theseinclude:

·decreasedriskofheartdisease

·decreasedriskofcancer

·decreasedriskofdiabetes

·decreasedriskofstroke

·lowercholesterollevels

·helpstopreventosteoporosis

·helpstopromoteweightloss

Forthesereasons,theDASHdietisasmartchoiceforanyonelookingtoimprovetheirhealth.

DailyNutrientGoalsfortheDASHDietBelowarethedailynutrientguidelinessetbytheNationalHeart,Lung,andBlood

Institute:[3]

DailyNutrientGoalsfortheDASHDiet

Totalfat:27%ofcaloriesSaturatedfat:6%ofcaloriesProtein:18%ofcaloriesCarbohydrate:55%ofcaloriesCholesterol:150mgSodium:2,300mg/1,500mg*Potassium:4,700mgCalcium:1,250mgMagnesium:500mgFiber:30g

*1,500mgsodiumhasbeenfoundtobeevenbetterforloweringbloodpressure.Itwasparticularlyeffectiveformiddle-agedandolderindividuals,AfricanAmericans,andthosewhoalreadyhadhighbloodpressure.g=grams;mg=milligrams

Itisrecommendedthatyouconsultwithyourdoctortodeterminewhetheryoushouldfollowthe2,300or1,500mgsodiumrecommendations.

DASHDietEatingPlanTheDASHdieteatingplanfocusesonincludingfreshfruitsandvegetables,low-fatdairyproducts,andleansourcesofproteinintoyourdailydiet.Itaimstoreducetheamountofsaltandsodium,addedsugar,fats,andredmeat.Thedietisrichinnutrientsthatpromotelowbloodpressureincludingpotassium,magnesium,calcium,protein,andfiber.

Belowaretherecommendationsfordailyservingsbasedona2,000calorieperdaydiet.TheseguidelinesweredevelopedbytheNationalInstitutesofHealth.

Wholegrains:6to8servingsperday

Thiscategoryincludesbreads,pasta,oats,cereals,rice,quinoa,ryeaswellasothergrains.Itisrecommendedthatyouchoosewholegrainsoverwhiteandrefinedgrains.

Sampleservings:

·1slicebread

·1ouncecereal

·½cupcookedpastaorrice

Vegetables:4to6servingsperday

Thiscategoryincludesasparagus,broccoli,Brusselssprouts,carrots,celery,greenbeans,greenleafyvegetables,kale,lettuce,peppers,potatoes,pumpkin,spinach,squash,sweetpotatoes,tomatoes,andturnipsaswellasothervegetables.

Sampleservings:

·1cupleafygreens

·½cupcookedorrawvegetables

·½cupvegetablejuice

Fruits:4to6servingsperday

Thiscategoryincludesapples,bananas,cherries,dates,grapes,grapefruit,lemons,mangoes,melons,peaches,pears,pineapple,raisins,strawberries,andwatermelonaswellasotherfruits.

Sampleservings:

·1mediumapple,peach,orpear

·½cupfresh,frozen,orcannedfruit

·¼driedfruit

Dairyproducts:2to3servingsperday

Thiscategoryincludeslow-fat/nonfatmilk,buttermilk,low-fat/nonfatcheeses,andlow-fat/nonfatyogurt.

Sampleservings:

·1cup(8ounces)milkoryogurt

·1½ouncescheese

Leanprotein:3to6servingsperday

Thiscategoryincludesmeats,poultry,fish,andeggs.Chooseleancutsofmeatandtrimawayexcessfat.Removeskinfrompoultry.

Sampleservings:

·1egg

·1ouncecookedmeat(tovisualize,4ouncesisaboutthesizeofadeckofcards)

Nuts,seeds,legumes:3to5servingsperweek

Thiscategoryincludesalmonds,blackbeans,hazelnuts,kidneybeans,legumes,lentils,peanuts,pumpkinseeds,splitpeas,andsunflowerseedsaswellothernuts,seeds,andlegumes.

Sampleservings:

·1/3cup(1½ounces)nuts

·2tablespoonspeanutbutter

·2tablespoonssunflowerseeds

·½cupcookedlegumes

Fatsandoils:2-3servingperday

Thiscategoryincludescoconutoil,ghee,low-fatmayonnaise,margarine,oliveoil,saladdressings,andvegetableoils.

Sampleservings:

·1teaspoonoliveoil

·1teaspoonmargarine

·1tablespoonsmayonnaise

·2tablespoonssaladdressing

Sweetsandsugars:5orlessperweek

Thiscategoryincludesfruit-flavoredgelatin,candy,jelly,maplesyrup,sorbet,andsugar

Sampleservings:

·1tablespoonsugar

·1tablespoonjam

·½cupsorbet

Thetablebelowoutlinesthenumberofrecommendeddailyservingsforvariouscalorielevels.Theamountofcaloriesneededperdaydependsonanumberoffactorsincludingyourcurrentage,weight,gender,andactivitylevel.

DASHEatingPlan—NumberofDailyServingsforOtherCalorieLevels

Servings/Day

FoodGroups 1,600calories/day

2,600calories/day 3,100calories/day

Grains 6 10-11 12-13

Vegetables 3-4 5-6 6

Fruits 4 5-6 6

Nonfatorlowfatdairyproducts 2-3 3 3-4

Leanmeats,poultry,andfish 3-6 6 6-9

Nuts,seeds,andlegumes 3/week 1 1

Fatsandoils 2 3 4

Sweetsandsugars 0 lessthan2 lessthan2

SpicesandSeasoningsIfyouareusedtoseasoningyourfoodwithsalt,thendoingwithoutmaytakesomegettingusedtoit.Butrestassuredthattherearemanyalternativewaystoampuptheflavorofyourfoodwithoutresortingtoshakingsaltonit.Asanaddedbenefit,manyherbsandspicescontainpowerfulantioxidantsandotherpropertiesthatarehighlybeneficialtoyourhealth.BelowisalistofherbsandspicesthatcanbeusedtoreplacesaltontheDASHdiettoaddflavortoyourfood.

·Basil:Basilisoneofthemostcommonherbsusedincooking.Ithasaslightlysweetandpungenttaste.

·Bayleaves:Thesesweetandaromaticleavesareoftenusedtoenhancetheflavorofmeats,stews,andotherdishes.

·Cardamom:CardamomisapopularspiceinIndiancookingwithapepperyandcitrusytaste.

·Cayenne:Cayennehasahotandpepperyflavorthatwilldefinitelyspiceupadish.Alsocalledredchilipepper.

·Cinnamon:Cinnamoncanhelptoregulatebloodsugarandlowercholesterol.

·Garlic/garlicpowder:Garlic,whetherfreshorinpowderform,isagreatalternativetosaltasitnotonlyenhancestastebuthasmanyknownhealth-boostingproperties.

·Ginger:Gingercanbeusedeitherfreshorasapowderandinadditiontoaddingflavorhasmanyhealthbenefits.

·Lemonjuice:Asqueezeoflemonjuiceaddsafreshcitrusyflavorthatcanenhancetheflavorofmanyfoods.

·Onionpowder:Onionpowderhasastrongtastethatmanypeoplelove,butusesparinglyoritsflavorcanoverpoweradish.

·Pepper(black):Youmaythinkofsaltandpepperasadynamicduobutpepperisperfectlycapableofstandingalone.Itwillenhancetheflavorofanydish.Choosefreshlygroundblackpepperforamoredistinctandintensetaste.

TopHiddenSourcesofSodiumYoumaythinkthatjustpassingonthesaltshakerwillbeenoughtolowertheamountofsodiuminyourdiet.However,youmightbesurprisedtolearnaboutthemanyproductsthatcontainhiddensodium.Herearesomeofthetopculprits.

SODIUMINCOMMONFOODS

Breadandbakedgoods:Breadisoneofthetopsourcesofdietarysodium.Onesliceofbreadcancontainanywherefrom350-700milligramsofsodium.Readlabelscarefullyandchooseabrandwiththelowestsodiumcontent.Otherbakedgoodssuchasdoughnuts,muffins,andcakesmadefrombakingmixesarealsoloadedwithsodium.

Breakfastcereals:Theamountofsaltincerealsvarieswidelysoitisimportanttoreadlabelscarefully.

Condimentsandsauces:Themajorityofstore-boughtcondimentssuchasketchup,mustard,saladdressings,soysauce,relish,barbecuesauce,andjarredspaghettisauceareloadedwithsodium.Readlabelscarefullyandbuyreducedorno-sodiumproductswheneverpossible.Evenbetter,makeyourownhomemadesaucesanddressings.

Cheeseanddairyproducts:Mostpeopledon’tthinkofsaltwhenitcomestocheese,butsaltisusedinthecheese-makingprocessandtheyareasignificantsourceofsodiuminthediet.Milkalsocontainssodium,120milligramsperhalf-cupserving.

Cannedfoods:Saltisusedtoflavorandpreservemostcannedfoodssuchassoups,stews,andvegetables.AcanofCampbell’schickennoodlesouphasawhopping900milligramsofsodiumperserving.Cannedbeansarealsohighinsodiumcontent.Lookforlow-saltandsalt-freeversionsormakeyourown.

STOCKINGYOURKITCHENAbigpartofpreparingmealswithoutalotoffussishavingtheingredientsyouneedonhand.KeepingyourpantrystockedwithafewessentialswillgoalongwaytowardmakingiteasytoprepareaquickandhealthyDASHdietmeal.

CleaningOutIfyou’recommittedtoincorporatingtheDASHdietprinciplesintoyoureating,thefirstthingyouneedtodoiscleanoutyourrefrigerator,freezer,andpantry.Lookcarefullyatallofthelabelsofeverythinginyourkitchen.Getridofanythingthatishighinsodium,sugar,whiteflour,orsaturatedandtransfats.

RestockingNowthatyou’vegottenridofallthefoodsthatmaybecausingproblems,it’stimetostockuponafewbasicstokeeponhand.

PantryItems

·100%whole-wheatbread(smallslice)andpitapockets

·Applesauce,unsweetened

·Bakingpowderandbakingsoda

·Beans(driedand/orcanned)

·Brownrice

·Brownsugar

·Chicken,beefand/orvegetablebroth,low-sodium

·Cornstarchorarrowroot

·Driedfruitandnuts

·Flour(unbleachedandwholewheat)

·Granolabars,low-fat

·Marinade,low-sodium–trytheMrs.Dashbrand

·Oatmeal(wholeoatsorquickcooking,notinstant)

·Oliveandcanolaoils

·Pretzels(unsalted)

·Quinoa

·Reduced-sodiumketchup,delimustard,“lite”mayonnaise

·Saladdressings,low-sodium,agoodbrandtotryisConsorzio

·Salsa

·Tomatosauce,low-sodium

·Tomatoes,canned,no-salt-added

·Tunapackedinwater

·Vegetableoilspray

·Vinegar(balsamicandwhitewine)

·Whole-graincereals(shreddedwheat,toastedoat,branflakes)

·Whole-wheatpasta

·Whole-wheatsnackcrackers,low-sodium

RefrigeratorItems

·Bottledlemonjuice

·Eggsand/oreggsubstitute

·Freshfruit

·Freshvegetables

·Fresh-packsaladgreens

·Garlic

·Lemons

·Lime

·Low-fatandnonfatyogurt

·Low-fatcottagecheese

·Low-fatornonfatmilk

·Naturalpeanutbutter

·Onions

·Reduced-fatstringcheese

·Reduced-fat,low-sodiumdelimeat

·Reduced-sodiumsoysauceandteriyakisauce

·Tortillas,wholewheatorcorn

·Trans-fat-freemargarine

FreezerItems

·Fish

·Frozenfruit(withoutaddedsugar)

·Frozenvegetables(nosaucesorsalt)

·Homemadesoupsandbroth–freezeinsingleservings

·Leanmeats

·Low-caloriefrozendesserts

PARTIIRECIPES

BREAKFAST

Apple-CinnamonBakedOatmeal

Thisoatmealrecipeiscookedintheslowcookersoyoucanwakeuptoawarmandsatisfyingbreakfastwithoutanyfuss.

Servings:8

Ingredients:

·2cupssteelcutoats

·8cupswater

·1tspcinnamon

·1/2tspallspice

·1/2tspnutmeg

·1/4cupbrownsugar

·1tspvanillaextract

·2apples,diced

·1cupraisins

·1/2cupunsalted,roastedwalnuts,chopped

Directions:

1.Sprayslowcookerwithnonstickcookingspray.

2.Addallingredientstoslowcookerexceptforwalnuts.Mixwelltocombine.

3.Setslowcookertolowsettingandcookfor8hours.

4.Servetoppedwithchoppedwalnuts

NutritionalInformation(perserving)

Calories:312

Sodium:4mg

Protein:9g

Carbs:60g

Fat:7.5g

Sugar:23g

Note:Besuretousesteelcutoatsforthisrecipe(notinstantorrolledoats)oryoumayendupwithastickymess.

EggWhiteVegetableOmelet

Anomeletmakesaperfectbreakfast,lunch,orevendinnerontheDASHdiet.Youcanusewhatevervegetablesyouhaveonhandandinjustafewminutesbeeatingahealthy,high-

proteinmeal.

Servings:2

Ingredients

·6eggwhites

·1tablespoonwater

·2teaspoonoliveoil

·½yellowonion,chopped

·1tomato,diced

·2-3asparagusstalks,cutintosmallpieces

·3-4mushrooms,sliced

Directions

1Whiskeggwhitesinamediumbowl,addtablespoonofwater,andwhiskwithforkuntilwellblended.

2Heat1teaspoonoilovermedium-highheatinamediumsizeskillet.Addonion,tomato,asparagus,andmushroomsandsautéuntilvegetablesaretender,about3-4minutes.Removefrompanandsetaside.

3Addanotherteaspoonofoiltothepanandallowtoheatforaminuteortwo.Addbeateneggstopan,tiltingpanasneededsoeggscoverentirepan.Leteggssetalongedgesofpan,thisshouldonlytakeafewsecondsifpanishotenough.Usingspatulaslideeggsawayfromsidesofpanandtiltpantoallowmoreeggmixturetoflowtopansurface.Repeatuntileggsarealmostfinished,butstillsoftinthemiddle.

4Addvegetablemixturetomiddleofomelet.Foldonesideofomeletovertoppings.Slideontoplate.Voila,itisreadytoeat.


Calories:145

Sodium:77mg

Protein:8.5g

Carbs:19g

Fat:4.5g

FruityGreenSmoothie

Thisvitamin-packedsmoothieisanantioxidantpowerhouse,packing2½servingsoffruitsandveggiesineachserving.

Servings:1

Ingredients:

·2cupsfreshspinachleaves

·1mediumbanana,peeled

·7-8strawberries,trimmed

·½cuporangejuice

·1cupcrushedice

Directions:

1.Placeallingredientsintoablenderandblenduntilsmooth.

2.Serveintallglass.


Calories:235

Sodium:64mg

Protein:5g

Carbs:56g

Fat:1.5g

Sugar:3.7g

FruitandYogurtBreakfastSalad

Thewholegrainsinthisbreakfastsaladwillkeepyoufullandenergizedthroughlunch.

Servings:6

Ingredients:

·2cupswater

·1/4teaspoonsalt

·3/4cupquickcookingbrownrice

·3/4cupbulgur

·1largeapple,coredandchopped

·1largepear,coredandchopped

·1orange,peeledandcutintosections

·1cupdriedcranberries

·1container(8ounces)low-fatornonfatGreekstyleyogurt,plain

Directions:

1.Heatwaterinalargepotoverhighheatuntilboiling.

2.Addinsalt,rice,andbulgur.Reduceheattolow,cover,andsimmerfor10minutes.Removefromheatandletsitcoveredfor2minutes.

3.Transfergrainstolargebowlandrefrigerateuntilchilled.

4.Removechilledgrainsfromrefrigerator.Addapple,pear,oranges,anddriedcranberries.Foldinyogurtandmixgentlyuntilgrainsandfruitarethoroughlycoated.

5.Serveinbowls.

Note:Grainscanbepreparedthenightbeforeandchilledovernightintherefrigerator.


Calories:190

Sodium:118mg

Protein:4g

Carbs:40g

Fat:1g

BlueberryBreakfastQuinoa

Quinoamakesanexcellentgluten-freealternativetooatmeal.

Servings:4

Ingredients:

·2cupslow-fat/nonfatmilk

·1cupquinoa,uncooked

·1/4cuphoney

·1/2teaspooncinnamon

·1/4cupchoppedalmonds,pecans,orwalnuts

·1/2cupfreshblueberries

Directions:

1Inasaucepan,bringmilktoalowboil.Addquinoaandreturntoboil.Cover,reduceheattolow,andsimmeruntilmostofliquidisabsorbed,about12-15minutes.Removefromheat.

2Stirremainingingredientsintoquinoa,cover,andallowtostandforanadditional10minutesbeforeserving.

Note:Forathinnerconsistency,addmoremilk.


Calories:320

Sodium:70mg

Protein:12g

Carbs:59g

Fat:5g

HealthyLow-FatGranola

Store-boughtgranolacanbehighinsodiumandfat.Makingyourowniseasy!Whipupabatchandstoreitforuptoaweek.

Servings:8

Ingredients:

·4cupsold-fashionedoats

·1/4cupflaxseed

·1/4cupwheatgerm

·1/4cupcoconutflakes

·1/4cuppumpkinorsunflowerseeds

·1/4slicedalmonds

·1/3cupmaplesyrup

·1/4cupapplejuice

·1teaspooncinnamon

·1teaspoonvanilla

·1/4teaspoonsalt

Directions:

1.Preheatovento325degreesF.

2.Inalargebowl,combineallingredients.Stirwelltothoroughlycoatallingredients.

3.Linerimmedcookiesheetwithparchmentpaper.Spreadmixtureevenlyoncookiesheet.

4.Bakeinovenfor30-35minutes,stirringonce,untillightlybrowned.


Calories:180

Sodium:85mg

Protein:5g

Carbs:30.5g

Fat:5.2g

Greek-StyleBreakfastScramble

Fetacheeseandspinachteamupinthishealthy,protein-packedbreakfast.

Servings:1

Ingredients:

·Nonstickcookingspray

·1cupfreshspinach,chopped

·1/2cupmushrooms,chopped

·1/4onion,chopped

·1wholeeggand2eggwhites

·2tablespoonsfetacheese

·Freshlygroundblackpepper,totaste

Directions:

1.Heatanonstickskilletovermediumheat.Spraywithcookingsprayandaddspinach,mushrooms,andonion.Sautéfor2-3minutesuntilonionsturntranslucentandspinachhaswilted.

2.Meanwhile,whiskeggandeggwhitestogetherinabowl.Addfetacheeseandpepper.

3.Poureggmixtureovervegetables.Cookeggs,stirringwithspatula,for3-4minutes,oruntileggsarecookedthrough.

4.Servehot.


Calories:150

Sodium:440mg

Protein:17g

Carbs:6g

Fat:7g

SpicedPumpkinPancakes

Whole-wheatflourmakestheseheartypancakesextranutritious.

Servings:10(2pancakesperserving)

Ingredients:

·2cupswholewheatflour

·2teaspoonsbakingpowder

·1teaspoonbakingsoda

·1teaspooncinnamon

·1/2teaspoongroundnutmeg

·1/2teaspoongroundginger

·1/4cupbrownsugar

·1eggyolk

·1cupcannedpumpkin

·2tablespoonscoconutoil

·2cupsskimmilk

·2eggwhites

Directions:

1.Inamixingbowl,combinetogetherflour,bakingpowder,bakingsoda,cinnamon,nutmeg,andginger.

2.Inanotherbowl,mixtogetherbrownsugar,eggyolk,pumpkin,andcoconutoil.Stirinmilk.

3.Pourmilkmixtureintobowlwithdryingredientsandstiruntiljustcombined.Donotoverstir.

4.Beateggwhitesinabowluntilfluffy.Foldeggwhitesintopancakebatter.

5.Heatanonstickgriddleorlargeskilletovermediumhighheat.Spraywithnonstickcookingspray.

6.Whengriddleishot,ladlebatterby1/4cupamountsontopan.Cookuntilbatterstartstobubble,flip,andcookuntillightlybrowned.


Calories:150

Sodium:360mg

Protein:6.6g

Carbs:32g

Fat:2g

Lemon-ZucchiniMuffins

Thesemuffinsareagreatwaytosneakinanextraservingofvegetables.

Servings:12muffins

Ingredients:

·2cupsall-purposeflour

·1/2cupsugar

·1tablespoonbakingpowder

·1/4teaspoonsalt

·1/4teaspooncinnamon

·1/4teaspoonnutmeg

·1cupshreddedzucchini

·3/4cupnonfatmilk

·2tablespoonsoliveoil

·2tablespoonslemonjuice

·1egg

·Nonstickcookingspray

Directions:

1.Preheatovento400degreesF.Preparemuffintinbysprayinglightlywithcookingsprayorliningwithmuffinliners.

2.Inamixingbowl,combineflour,sugar,bakingpowder,salt,cinnamon,andnutmeg.

3.Inaseparatebowl,combinezucchini,milk,oil,lemonjuice,andegg.Stirwell.

4.Addzucchinimixturetoflourmixture.Stiruntiljustcombined.Donotoverstir.

5.Pourbatterintopreparedmuffincups.Bakefor20minutesoruntillightgoldenbrown.


Calories:145

Sodium:62mg

Protein:3g

Carbs:25g

Fat:4g

Blueberry-MapleRefrigeratorOatmeal

Refrigeratoroatmealissosimpletomakeandsoyummytoeat.

Servings:1Ingredients:

·1/2cuprolledoats(old-fashionedstyle,notinstant)

·1/2cupwaterornonfatmilk

·Pinchofseasalt

·1tablespoonchiaseeds(optional)

· 1-2teaspoonsmaplesyrup

· 2cupsfreshblueberries

Directions:

1. Inabowlorjar,combineoats,waterormilk,andsalt.Coverandplaceinrefrigeratorovernight.

2.Beforeserving,topwithchiaseeds,maplesyrup,andblueberries.


Calories:260

Sodium:160mg

Protein:9g

Carbs:49g

Fat:4g

SOUPSANDSALADS

EasyKaleandWhiteBeanSoup

Cannedsoupisnotoriouslyhighinsodium.Thislow-sodiumsoupcanbepreparedinjust30minutes.

Servings:8

Ingredients:

·2tablespoonsextra-virginoliveoil

·1mediumyellowonion,diced

·2mediumcarrots,diced

·2celerystalks,diced

·3garliccloves,minced

·1/2teaspoonredpepperflakes

·1tablespoonrosemary

·6cupslow-sodiumchickenbroth

·2(15-ouncecans)whitebeanswithliquid(buythelow-sodiumversion)

·2bayleaves

·2cupskale,chopped


·Parmesancheese,grated,forserving

Directions:

1.Inalargesaucepan,heatoliveoilovermedium-highheat.Addonions,carrots,celery,andgarlic,andcook,stirringfrequently,for3-4minutesuntilsoftened.

2.Addredpepperflakes,rosemary,chickenbroth,beans,andbayleaves.Turnheattohighandbringtoaboil.Reduceheattolowestsetting,addkale,andsimmerfor15minutes.

3.Removebayleavesanddiscard.Transfertwocupsofsouptoablenderandprocessuntilsmooth.Returntopanandstir.(Alternatively,useimmersionblendertopureesouptodesiredconsistency.)

4.SeasonwithgroundblackpepperandParmesancheese.


Calories:260

Sodium:420mg

Protein:26g

Carbs:70g

Fat:5g

Potato-LeekSoup

Anothergreat-tastingsoup,easilypreparedinunder30minutes.Freezeinsingle-servingfreezerbagsandreheatforanalmost-instantmeal.

Servings:8

Ingredients:


·3leeks,washedandsliced

·1teaspoonthyme

·1/4teaspoonredpepperflakes

·6cupswater(couldsubstitutewithlow-sodiumchickenbroth)

·11/4poundsgoldenYukonpotatoes,peeledandcubed

·2bayleaves

·Pinchofsalt


Directions:

1.Inalargepot,heatoliveoilovermediumheat.

2.Addleeks,andsautéfor5-6minutes,untilleeksaresoftandwilted.

3.Addthymeandredpepper,stir.

4.Addwater,potatoes,andbayleaf.Bringtoboil.Cover,reduceheattolow,andsimmeruntilpotatoesaretender,about20minutes.

5.Removebayleavesanddiscard.Seasonwithapinchofsaltandblackpepper.

6.Usinganimmersionblender,pureesoupuntildesiredconsistency.Mayalsobeblended,in2-cupbatches,inblender.


Calories:150

Sodium:160mg

Protein:9g

Carbs:24g

Fat:6g

CurriedLentilSoup

Thissoupisfullofbothflavorandveggies.

Servings:6

Ingredients:


·1mediumonion,diced

·1largecarrot,diced

·1celerystalk,diced

·3clovesgarlic,minced

·2tablespoonscurrypowder

·6cupslow-sodiumchickenorvegetablebroth

·11/2cupsdriedlentils,washed

·1/2teaspoonsalt


·1can(13.5ounces)coconutmilk

Directions:

1.Inalargepot,heatoilovermediumheat.Addonion,carrot,celery,andgarlicandsauté,stirringoften,untilsoftened,about5-6minutes.Addcurrypowderandstirforanadditionalminute.

2.Addinbroth,lentils,saltandpepper.Stir,andbringtoaboiloverhighheat.Cover,reduceheattomedium-low,andsimmeruntillentilsaresoft(35-40minutes).

3.Usinganimmersionblender,pureesouptodesiredconsistency.Stirincoconutmilk.Heatgentlyovermedium-lowheatuntilheatedthrough.


Calories:400

Sodium:300mg

Protein:19g

Carbs:39g

Fat:20g

GreekLemon-DropSoup(Avgolemono)

Servings:6

Ingredients:


·3/4cuplong-grainrice

·3chickenbreasthalves,skinless,cookedandshredded

·2eggs

·1/3cuplemonjuice

·Lemonslices,forgarnish

Directions:

1.Inalargesaucepan,bringchickenbrothandricetoaboil.Reduceheat,cover,andsimmerfor15minutes.Addchickenandsimmerforanadditional2-3minutes.Removefromheat.

2.Inabowl,whisktogethereggsandlemonjuice.Slowlyaddin1cupofhotsoupbroth,whiskingcontinuously.Addwarmeggmixturetosouppotandmixtocombine.

3.Servewithasliceoflemon.


Calories:315

Sodium:180mg

Protein:28g

Carbs:36g

Fat:7g

Apple,BlueCheese,andPistachioSalad

Theslightlysweetapples,savorycheese,andcrunchypistachiosmakeforawelcomecontrastofflavors.

Servings:4

Ingredients:

·3apples,peeled,cored,andcubed

·1tablespoonlemonjuice

·1cupplainlowfatornonfatyogurt,preferableGreek-style

·1/4teaspooncayennepepper

·1/2teaspoonblackpepper

·1/3cupbluecheese,crumbled

·1/3cuppistachios

Directions:

1.Placeapplesinabowlandsprinklewithlemonjuice.

2.Addyogurtandpeppertoapplesandmixtocombine.Placeinrefrigeratorandchillforatleast30minutes.

3.Whenreadytoserve,addbluecheeseandpistachiosandmixwell.


Calories:200

Sodium:200mg

Protein:8.5g

Carbs:25g

Fat:8.5g

ArugulaSaladwithOrange,Beets,andFeta

Thissaladhasasweet,refreshingtasteandisfullofantioxidants.

Servings:4

Ingredients:

·2mediumbeets

·2navaloranges

·2tablespoonsorangejuice

·11/2tablespoonsextra-virginoliveoil

·1tablespoonbalsamicvinegar

·Pinchofsalt

·Pinchofblackpepper

·2cupsbabyarugula

·1/4cupfetacheese,crumbled

·1tablespoonsunflowerseeds,roastedandunsalted

Directions:

1.Peelbeetsandplaceinsaucepan.Coverwithwaterandbringtoboiloverhighheat.Reduceheatandsimmeruntiltender,about15minutes.Drainandsetasidetocool.

2.Peelorangesandcutintosections.

3.Makedressingbywhiskingtogetherorangejuice,oliveoil,balsamicvinegar,salt,andpepper.

4.Toassemblesalad,dividearugulaevenlybetween4bowls.Topwithbeetsandorangesections.Drizzlewithsaladdressing.Sprinklewithfetacheeseandsunflowerseeds.


Calories:165

Sodium:90mg

Protein:5g

Carbs:15g

Fat:8g

WarmCouscousSaladwithOrangeVinaigrette

Couscousisaquick-cookingpastamadefromsemolinaflour.Itcooksinjust5minutesforadeliciousandquickmeal.

Servings:6

Ingredients:

·11/2cupslowsodiumchickenbroth

·2tablespoonsoliveoil,divided

·1/4teaspoonsalt

·1boxcouscous(11/2cups)

·1/4cuporangejuice

·2tablespoonswhitewinevinegar

·Freshlygroundblackpepper

·3scallions,finelychopped

·2tablespoonsfreshflat-leafparsley,chopped

·1/3cupslicedalmonds

Directions:

1.Inamedium-sizepot,addchickenbroth,and1tablespoonoliveoil.Bringtoboil.Addcouscous,stir,andcover.Removefromheatandletsitfor5minutes.Fluffwithfork.

2.Whilecouscoussits,whisktogetherremainingtablespoonoliveoil,orangejuice,vinegar,1/4teaspoonsalt,andblackpepperinabowl.

3.Pourvinaigretteovercouscousandstirwelltocombine.Addinscallions,herbs,andslicedalmonds.Seasonwithadditionalgroundpepper.

4.Servewarm.


Calories:375

Sodium:230mg

Protein:9g

Carbs:52g

Fat:15g

CaliforniaCobbSalad

Thisheartysaladmakesacompletelunchordinner.

Servings:4

Ingredients:

·10ouncesbabyspinach


·11/2tablespoonslemonjuice

·3sliceslow-sodiumbacon,cooked

·2largeeggs,hard-boiled,shellsremoved,cutintobite-sizedpieces

·2cupscookedchicken,skinless,cutintobite-sizedpieces

·1cupgrapetomatoes,halved

·2avocadoes,pitted,cutintobit-sizedpieces

·1/3cupbluecheese,crumbled


Directions:

1.Inalargebowl,tossspinachwitholiveoilandlemonjuice.

2.Addbacon,eggs,chicken,tomatoes,avocado,andbluecheese.Tosstocombine.Seasonwithpeppertotaste.


Calories:450

Sodium:450mg

Protein:25g

Carbs:15g

Fat:34g

SouthwestCornandBlackBeanSalad

Thiseasy-to-makesaladisaperfectaccompanimenttogrilledchickenorbeef.

Servings:12

Ingredients:

·1(15.5ounce)canblackbeans,low-sodium,rinsedanddrained

·1cupcookedcorn,freshorfrozen

·1/2mediumredonion,chopped

·1mediumtomato,chopped

·1/2cucumber,peeledandchopped

·2tablespoonsfreshcilantro,minced

·2limes,juiceof

·1tablespoonextra-virginoliveoil

·1mediumavocado,pittedanddiced


Directions:

1.Combinebeans,corn,onions,tomato,cucumber,andcilantrointolargebowl.Sprinklewithlimejuiceandtosstocombine.Pouronoliveoilandmixagain.

2.Letmarinateinrefrigeratorforatleast30minutes.

3.Beforeserving,addavocadoandseasonwithpeppertotaste.


Calories:85

Sodium:138mg

Protein:4g

Carbs:13g

Fat:5g

CurriedChickenSalad

Thiscanbeservedontopofabedofgreensormadeintoasandwichbyusinginawhole-wheatpita.

Servings:4

Ingredients:

·1/2cupnonfatplainyogurt,Greekstyle

·1tablespooncurrypowder

·2cupscookedchicken,skinless,cutintobite-sizepieces

·1mediumapple,peeledanddiced

·1stalkcelery,diced

·1/2cupdriedcranberries

·1/4cupsesameseeds,roastedandunsalted

Directions:

1.Combineyogurtandcurrypowderinabowl.Addchicken,apple,celery,cranberries,andsesameseeds.Tosstocombine.

2.Canbemadeaheadandstoredintherefrigeratorforupto2days.


Calories:259

Sodium:230mg

Protein:24g

Carbs:27g

Fat:6g

MAINDISHES

ChickenAlfredowithWhole-WheatBowtiePasta

Servings:6

Ingredients:

·12ounceswholewheatbowtiepasta


·3chickenbreasts,bonelessandskinless

·2clovesgarlic

·3/4low-sodiumchickenbroth

·1/2cuphalf-and-half

·3/4cupgratedParmesancheese

·2tablespoonsfreshparsley,minced


Directions:

1.Cookpastaaccordingtopackagedirections.Drainandsetaside.

2.Inalargeskillet,heat2tablespoonsofoliveoilovermedium-highheat.Addchickenbreastsandcookuntilgoldenbrownanddoneinthemiddle,about5-6minutesperside.Removefrompan,sliceintobite-sizepieces,setaside.

3.Addremaining2tablespoonsofoliveoiltopan.Addgarlicandsautéfor1minute.Pourinbrothandletitboilforabout2minutes.Addhalf-and-halfandwhisktogether.Continuingcooking,stirringfrequently,forseveralminutesuntilliquidstartstothicken.

4.RemovepanfromandaddParmesancheese,chicken,andpasta.Seasonwithblackpepper.Tossallingredientstogetheruntilwellcombined.Ifsauceistoothick,addalittleextrachickenbrothtothinitdown.

5.ServetoppedwithparsleyandadditionalParmesancheese,ifdesired.


Calories:490

Sodium:450mg

Protein:28g

Carbs:46g

Fat:19g

SimpleBakedChicken

Thisisasimple,classicdish.

Servings:4

Ingredients:

·3-4poundchicken,cutintoparts

·2-3tablespoonsoliveoil

·1/2teaspoonthyme

·1/4teaspoonseasalt

·Freshlygroundblackpepper

·1/2cuplow-sodiumchickenstock

Directions:


2.Trimoffanyexcessfatfromchickenpieces.Rinseandpatdrywithpapertowels.

3.Ruboliveoiloverchickenpieces.Sprinklewiththyme,salt,andpepper.

4.Arrangechickenpiecesinroastingpan.

5.Bakechickeninovenfor30minutes.Lowerheatto350degreesFandbakeforanaddition15-30minutes,oruntiljuicerunclear.

6.Removefromoven.Letrestfor5to10minutesbeforeserving.


Calories:550

Sodium:480mg

Protein:91g

Carbs:0g

Fat:19g

OrangeChickenandBroccoliStirFry

SkiptheChinesetakeoutandservethisdelicioushealthystirfryinstead.

Servings:4

Ingredients:

·1tablespoonoliveoilorcoconutoil

·1poundchickenbreast,bonelessandskinless,cutintostrips

·1/3cuporangejuice

·2tablespoonslow-sodiumsoysauce

·2teaspoonscornstarch

·2cupsbroccoli,cutintosmallpieces

·1cupsnowpeas

·2cupscabbage,shredded

·2cupsbrownrice,cooked

·1tablespoonsesameseeds(optional)

Directions:

1.Inabowl,combineorangejuice,soysauce,andcornstarch.Setaside.

2.Heatoilinwokorlargesautépan.Addchickenandstirfryfor4-5minutesoruntilchickenisgoldenbrownonallsides.

3.Addbroccoli,snowpeas,cabbage,andsaucemixture.Continuetostirfryuntilvegetablesaretenderbutstillcrisp,about7-8minutes.

4.Serveoverbrownriceandsprinklewithsesameseeds.


Calories:340

Sodium:240mg

Protein:28g

Carbs:35g

Fat:8g

MediterraneanLemonChickenandPotatoes

Servings:4

Ingredients:

·11/2poundschickenbreast,skinlessandboneless,cutinto1-inchcubes

·1poundYukonGoldpotatoes,cutintocubes

·1mediumonion,chopped

·1redoryellowpepper,chopped

·1/2cuplow-sodiumvinaigrette

·1/4cuplemonjuice

·1teaspoonoregano

·1/2teaspoongarlicpowder

·1/2cupchoppedtomato


Directions:

1.Mixallingredientsexcepttomatoestogetherinlargebowl.

2.Layout4largesquaresofaluminumfoil.Placeequalamountofchickenandpotatomixtureinthecenterofeachsquare.Foldtopandsidestoenclosemixtureinpacket.

3.Bakeinpreheated400degreeFovenfor30minutesoruntilchickenandpotatoesarecookedthrough.Packetmayalsobecookedonthegrill.

4.Openpacketsandtopwithchoppedtomatoes.Seasonwithblackpeppertotaste.


Calories:320

Sodium:420mg

Protein:43g

Carbs:34g

Fat:4g

TandooriChicken

Thischickendishispackedwithflavor.Youcanadjusttheamountofspicinessyouwantbyaddingorreducingtheamountofredpepperflakes.

Servings:6

Ingredients:

·1cupnonfatyogurt,plain

·1/2cuplemonjuice

·5garliccloves,crushed

·2tablespoonspaprika

·1teaspooncurrypowder

·1teaspoongroundginger

·1teaspoonredpepperflakes

·6chickenbreasts,skinlessandboneless,cutinto2-inchchunks

·6skewers(soakedinwaterifusingwoodenskewers)

Directions:


2.Inabowl,combineyogurt,lemonjuice,garlic,andspices.Blendwell.

3.Dividechickenevenlyandthreadontoskewers.Placeskewersinshallowbakingorcasseroledish.Pourhalfofyogurtmixtureontochicken.Coverandrefrigeratefor15-20minutes.

4.Sprayanotherbakingdishwithnonstickcookingspray.Placechickenskewersinpan.Coatwithremaining1/2ofyogurtmarinade.

5.Bakeinovenfor15-20minutesoruntilchickeniscookedthroughandjuicesrunclear.Alternatively,chickencancookedonagrill.

Note:Serveoverbrownricewithsteamedveggiesontheside.


Calories:175

Sodium:105mg

Protein:30g

Carbs:8g

Fat:2g

SteakSmotheredinMushrooms

Sirloinsteaktoppedwithmushroomsinabalsamicsauce.

Servings:4

Ingredients:

·1poundsirloinsteak

·1tablespoonoliveoil

·11/2cupsmushrooms,sliced

·2tablespoonsbutter

·1/2tablespoonall-purposeflour


·3tablespoonsbalsamicvinegar

Directions:

1.Heatoilinlargenonstickskilletovermedium-highheat.Addsteakandcook,turningonce,untildesireddoneness.Removesteakfrompanandsliceintothinstrips.

2.Insameskillet,addmushroomsandbutter.Sprinklewithflourandcontinuecooking,stirringoccasionally,untilmushroomsstarttobrown.About5-6minutes.Seasonwithblackpepper.

3.Addinvinegarandcookforanadditional2minutes,stirringfrequently.

4.Servesteakwithmushroommixtureontop.


Calories:175

Sodium:105mg

Protein:30g

Carbs:8g

Fat:2g

Slow-CookerBeefStewProvencal

Servings:10

Ingredients:

Bouquetgarni

·Cheesecloth

·1bayleaf

·1stalkcelery,chopped

·3sprigsfreshparsley

·3sprigsfreshthyme

Stew

·2tablespoonsextra-virginoliveoil,divided

·3poundsbeefchuck(orotherstewmeat),cutinto1-inchpieces

·2teaspoonskoshersalt,divided

·1/2teaspoonfreshlygroundpepper,divided

·2mediumyellowonions,chopped


·3-4largecarrots,slicedinto1-inchrounds

·2tablespoonstomatopaste,nosaltadded

·1poundmushrooms,sliced

·1quartbeefstock,low-sodium

·1/4cupredwine

Directions:

1.Toassemblebouquetgarni,cutasquareofcheesecloth.Placebayleaf,celery,parsley,andthymeincenter.Tiewithkitchentwine.

2.Topreparestewheat1tablespoonoliveoilinlargeheavy-dutypan.Addbeefcubesanduntilbrownedonallsides.Transfertoslowcooker,seasonwith1teaspoonsaltandblackpepper.

3.Addanothertablespoonofoiltopanandaddonions,garlic,andcarrots.Cook,stirringoccasionallyuntiltheybegintosoften,about4-5minutes.Seasonwith

remainingsaltandpepper.Addtoslowcookerwithbeef.

4.Addtomatopaste,mushrooms,beefstock,redwine,andbouquetgarnitoslowcooker.Stirtocombine.

5.Coverandcookonlowsettingfor8-9hoursorhighsettingfor5-6hours.


Calories:351

Sodium:380mg

Protein:26g

Carbs:14g

Fat:15g

Panko-CrustedCod

PankoareJapanesestylebreadcrumbsandprovideacrunchytaste.Availableinmostsupermarkets.

Servings:2

Ingredients:

·1/4Panko-stylebreadcrumbs

·1clovegarlic,minced


·3tablespoonsnonfatGreekyogurt

·1tablespoonmayonnaise

·11/2teaspoonslemonjuice

·1/2teaspoontarragon

·Pinchofsalt

·10ouncescod,cutintotwoportions

Directions:

1.Preheatovento425degreesF.Coatbakingpanwithnonstickcookingspray.

2.Inasmallbowl,combinebreadcrumbs,garlicandoliveoil.

3.Inanotherbowl,combineyogurt,mayonnaise,lemonjuice,tarragon,andsalt.

4.Placefishinbakingpan.Topeachpiecewithonehalfyogurtmixtureandthen1/3breadcrumbmixture.

5.Bakeinovenfor15minutesoruntilfishisopaqueincenterandbreadcrumbsaregoldenbrown.


Calories:225

Sodium:270mg

Protein:18g

Carbs:13g

Fat:10g

GrilledSalmonandAsparaguswithLemonButter

Salmonisrichinheart-healthyomega-3s.Buywildsalmonwheneverpossible.

Servings:4

Ingredients:

·11/4poundssalmon,cutinto4portions

·2bunchesasparagus,endstrimmed

·Cookingspray,preferablyoliveoil

·1/2teaspoonsalt

·1/4teaspoonfreshlygroundpepper

·1/4teaspoongarlicpowder


·1tablespoonbutter

·3tablespoonslemonjuice

Directions:

1.Placesalmonandasparagusonlargerimmedbakingsheet.Spraylightlywithcookingspray.Sprinklewithsalt,pepper,andgarlicpowder.

2.Placeasparagusandsalmononpreheated,oiledgrill.Grillthesalmon,turningonce,untilopaque,about3-5minutesperside.Grilltheasparagus,turningoccasionally,untiltender,about5-7minutes.

3.Inamicrowave-safebowl,placeoliveoil,butter,andlemonjuice.Microwavetomeltbutter,about20seconds.Drizzlefishwithbutter-lemonmixture.Serveimmediately.

Note:Thiscanalsobecookedunderthebroilerinsteadofthegrill.


Calories:190

Sodium:445mg

Protein:24g

Carbs:6g

Fat:8g

Slow-CookerTurkeyStroganoff

Servings:6

Ingredients:

·4cupsmushrooms,sliced(canuseamixoftypes)

·3mediumcarrots,slicedinto1-inchrounds

·1smallonion,choppedfine

·One3-4poundsplitturkeybreast,skinremoved(cansubstitutewithchickenbreast)

·1/3cupall-purposeflour

·1cupnonfatGreek-styleplainyogurt


·1/4drysherry(notcookingsherry)

·1cupfrozenpeas,thawed


·12ounceswhole-wheateggnoodles,cooked

·1/4cupflat-leafparsley,chopped

Directions:

1.Placemushrooms,carrots,onion,andturkeyina5-6quartslowcooker.Coverandcookonlowfor8hoursoronhighfor4hours.

2.Removeturkeyandplaceoncuttingboard.

3.Inabowl,whisktogetherflour,yogurt,lemonjuice,andsherry.Addtoslowcookeralongwithpeasandpepper.Stir,cover,andcookonhighforabout15minutes.

4.Removeturkeymeatfromboneandcutintobite-sizepieces.Placeturkeypiecesbackinslowcookerandstir.

5.Serveovereggnoodlesandtopwithchoppedparsley.


Calories:440

Sodium:480mg

Protein:46g

Carbs:43g

Fat:6g

Oven-BarbecuedPorkChops

Whenit’stoocoldoutsideforthegrill,cooktheseupforanindoorbarbecue.

Servings:4

Ingredients:

·4bone-in3/4-inchthickporkchops(about11/2pounds)

·1/4teaspoonsalt

·1/4teaspoonfreshlygroundblackpepper

·1tablespoonplus1teaspoonoliveoil

·1mediumonion,diced


·1/3cuporangejuice

·1/2cuplow-sodiumbarbecuesauce

Directions


2.Heat1tablespoonoliveoilinovenproofskilletoverhighheat.Addporkchops,seasonwithsaltandpepper,andcookuntilbrowned,1to2minutesperside.Transfertoplate.

3.Addremaining1teaspoonoliveoiltopan.Addonionandgarlicandcook,stirring,untilsoftened,3-4minutes.Addorangejuiceandcontinuecookinguntilmostofliquidisevaporated,2-3minutes.Addinbarbecuesauce,stir.

4.Returnporkchopstopan,turningtocoatwithsauce.

5.Transferpantoovenandbakeuntilporkchopsarecooked(internaltemperatureof145F),about7-8minutes.

6.Serveporkchopstoppedwithsauce.


Calories:245

Sodium:390mg

Protein:20g

Carbs:15g

Fat:10g

Whole-WheatSpaghettiwithRaguSauce

Store-boughtspaghettisauceisfullofsodium.Trythiseasy,homemadeversioninsteadforahealthymeal.

Servings:8

Ingredients:

·1boxwhole-wheatspaghetti


·1mediumonion,choppedfine

·1largecarrot,choppedfine

·1stalkcelery,choppedfine


·1teaspoonoregano

·1teaspoonbasil

·1teaspoonmarjoram

·1poundleangroundbeef

·128-ouncecancrushedtomatoes,nosaltadded

·1/2teaspoonsalt


·1/2cupgratedParmesancheese

Directions:

1.Cookspaghettiaccordingtopackagedirections.Drain.

2.Whilepastacooks,heatoilinlargeskilletovermediumheat.Addonion,carrot,andceleryandcooking,stirringoccasionally,untilonionturnstranslucent,about5minutes.Addingarlicandseasonings,andcookforanother30seconds.

3.Addbeefandcook,stirring,untilmeatisbrownedandnolongerpink,about4-5minutes.Addcrushedtomatoesandcontinuetocook,stirringoccasionally,untilsaucethickens,about5minutes.Seasonwithsaltandaddparsley.

4.Toserve,plate1cupofpasta,topwithsauceandsprinklewithParmesancheese.

Note:Saucecanbemadeaheadandkeptintherefrigeratorforupto3days.


Calories:385

Sodium:415mg

Protein:28g

Carbs:52g

Fat:9g

SausageandChickenStew

Thisheartystewcanbeservedoverwhole-wheatpastaorbrownrice.

Servings:8

Ingredients:


·8ounceschorizosausage,diced

·2mediumyellowonions,chopped


·3poundschickenthighs,bonelessandskinless,cutinto1-inchpieces




·3cupswhitewine

·214.5ouncecansdicedtomatoes,nosaltadded



·1pinchsaffron

Directions:

1.InalargepotorDutchoven,heatoilovermediumheat.Addsausageandcook,stirringoccasionally,for6-7minutes.Addonionandgarlic,andcontinuetocook,stirringoccasionallyfor8-10minutes,untilonionissoft.

2.Addchicken,paprika,salt,andpepper,stirtocoat.Cookforanother5minutes,stirringoccasionally.

3.Addwine,turnheattohighandcookuntilwineisreducedbyathird,about7-8minutes.

4.Addtomatoes,chickenbroth,parsley,andsaffron.Reduceheattolowandsimmer,uncovered,untilsaucehasthickenedandchickenistender,about1hour.

5.Seasonwithadditionalpepper,totaste.


Calories:185

Sodium:230mg

Protein:16g

Carbs:7g

Fat:7g

QuickandEasyChili

Great-tasting,thischilicanbepreparedwithjustafewingredients.

Servings:6

Ingredients:

·1/2poundleangroundbeef

·1/2mediumyellowonion,diced

·1can(15.5)low-sodiumkidneybeans,drained

·1can(14.5ounces)dicedtomatoes

·11/2tablespoonschilipowder

Directions:

1.Inalargeskilletbrowngroundmeatandonionsovermedium-highheat(about6-7minutes).Drainexcessfat.

2.Addbeans,tomatoes,andchilipowder.

3.Reduceheattolow,cover,andsimmerfor10minutes.

4.Servewithbrownrice.


Calories:220

Sodium:430mg

Protein:16g

Carbs:21g

Fat:7g

PastaPrimaverawithShrimpandSpinachFettuccine

Packedwithveggies,thismealistastyandquick.

Servings:6

Ingredients:

·1/2poundfreshasparagus,trimmed,cutinto1-inchlengths

·12ouncesspinachfettuccine(cansubstitutewhole-wheatifdesired)

·2teaspoonsoliveoil

·3garliccloves,minced

·1/4teaspooncrushedredpepper

·1poundmediumshrimp,peeledanddeveined(thawediffrozen)

·1cupgreenpeas,freshorfrozen

·1/2cupgreenonion,slicedthin


·1tablespoonfreshparsley,chopped

·1/3cupParmesancheese,grated

·1/2teaspoonsalt


Directions:

1.Fillalargepotwithwaterandbringtoaboil.Addasparagusandcookuntiltenderbutstillcrisp,about4minutes.Removefromwaterwithslottedspoonandsetaside.Addpastatowaterandcookingaccordingtopackagedirections.Setaside.

2.Inalargeskillet,heatoliveoilovermediumheat.Addgarlicandcrushedredpepperandcook,stirring,foraboutaminute.Addshrimp,peas,andgreenonionandcook,stirring,for3-4minutes.

3.Addreservedpastaandasparagusalongwithlemonjuice,parsley,andParmesancheese.Seasonwithsaltandpepper.Tosstocoat.

4.Servehot.


Calories:360

Sodium:380mg

Protein:26g

Carbs:49g

Fat:6g

PorkTenderloinwithApplesandSweetPotatoes

Thisone-potmealincludesservingsoffruit,vegetables,andleanmeat.

Servings:4

Ingredients:

·3/4cupapplecider

·1/4cupapplecidervinegar

·3tablespoonsmaplesyrup

·1/2teaspoonpaprika

·1teaspoonfreshgratedginger(or1/4teaspoondried)

·1teaspoongroundblackpepper

·2teaspoonsoliveoil

·112-ounceporktenderloin

·1largesweetpotato,peeled,cutintosmallcubes

·1largeapple,peeled,cutintosmallcubes

Directions:


2.Inabowl,combineapplecider,vinegar,maplesyrup,paprika,ginger,andpepper.

3.InaDutchovenorlargeovenproofsautépan,heatoilovermediumheat.Addporktenderloinandcook,turning,untilallsidesarebrowned,about8-10minutes.Removepanfromheat.

4.Addsweetpotatoestopanaroundthepork.Pourapplecidermixtureoverpork.Coverandbakeinovenfor20minutesoruntiltenderloinreachesinternaltemperatureof145-150degreesF.

5.Removepanfromovenandaddapplepieces.Returntoovenandcook,uncovered,foranother8-10minutes,oruntiltenderloinreaches170degrees.

6.Letsitfor10minutesbeforeslicingpork.

7.Serveporkwithapplesandsweetpotatoesonside.Coverwithanyremainingsauce.


Calories:280

Sodium:240mg

Protein:20g

Carbs:40g

Fat:5g

SteakTacos

Authentic-styleMexicantacos.

Servings:6

Ingredients:

·11/4poundssirloinsteak,cutintostrips

·1/4teaspoonsalt


·2tablespoonsplus2teaspoonsoliveoil

·12(6-inch)tortillas

·1/2redonion,diced

·3freshjalapenopeppers,seededandchopped

·1/2bunchfreshcilantro,chopped

·3limes,cutintowedges

Directions:

1.Inalargeskillet,heat2tablespoonsoliveoilovermedium-highheat.Addsteakandsautéuntilbrownedonallsidesandcookedthroughtodesireddoneness,about5-6minutes.Seasonwithsaltandpepper.Removefrompantoplateandcovertokeepwarm.

2.Insameskillet,add2moreteaspoonsoliveoilandallowtogethot.Addtortillas,oneatatime,andcookturningonce,untiltortillaislightlybrownedbutstillflexible.

3.Toassembletacos,placetortillaonaplateandtopwithsteak,onion,jalapenopeppers,andcilantro.Squeezelimejuiceovertop.


Calories:380

Sodium:115mg

Protein:20g

Carbs:28g

Fat:21g

Lemon-OrangeOrangeRoughy

Lightandcitrusyandcooksupveryquickly.

Servings:4

Ingredients:


·4(4ounce)filletsoforangeroughy

·Juiceof1orange

·Juiceof1lemon

·1/2teaspoonblackpepper

Directions:

1.Heatoilinalargeskilletovermedium-highheat.Placefilletinskilletanddrizzlewithorangeandlemonjuice.Sprinklewithblackpepper.

2.Coverandcookfor5-6minutesoruntilfishflakeseasilywithfork.

Note:Orangeroughycanbesubstitutedwithanyfirmmildfishsuchasflounder,sole,haddock,ortilapia.


Calories:140

Sodium:140mg

Protein:19g

Carbs:8g

Fat:4g

SNACKS,SIDES,ANDDESSERTS

CaramelizedOnionsandBellPeppers

Thismakesagreatsidedishtoporkorbeefdishes.

Servings:4

Ingredients:

·2redbellpeppers,cutintostrips

·2redonions,slicedthin


·1teaspoonbutter,unsalted

·1/4redwine

·Pinchofsalt


·1/4teaspoondriedbasil

Directions:

1.Heatoilandbutterinskilletovermediumheat.Addpeppersandonionandsauté,stirring,for2minutes.Reduceheattomedium-lowandcontinuetocookuntilonionsandpepperssoften,about4-5minutes.

2.Addredwineandcontinuetocookuntilwinehasreducedbyhalf,about15-20minutes.Seasonwithsalt,pepper,andbasil.


Calories:95

Sodium:110mg

Protein:9g

Carbs:9.5g

Fat:5g

SweetPotatoCasserole

Acrunchypecantoppingmakesthisfeellikeadecadenttreat.

Servings:8

Ingredients:

·21/4cupssweetpotatoes,peeled,cooked,andmashed

·1/4cupbutter,melted

·2tablespoonslow-fatmilk

·1/4cuphoney

·1/4teaspoonvanilla

·1egg,beaten

·1/4cupbrownsugar


·3tablespoonsbutter

·1/2cupchoppedpecans

Directions:

1.Preheatovento350degreesF.Spraya8x11inchbakingpanwithcookingspray

2.Inalargebowl,mixtogethersweetpotatoes,meltedbutter,milk,honey,vanilla,andegg.

3.Inasmallbowl,mixtogetherbrownsugarandflour.Cutin3tablespoonsbutteruntilmixtureiscrumbly.Addpecansandstir.

4.Sprinklepecanmixtureoversweetpotatoes.

5.Bankinovenfor25minutesoruntilgoldenbrown.


Calories:310

Sodium:105mg

Protein:3.2g

Carbs:36g

Fat:13g

KaleChips

Nexttimeyouarecravingpotatochips,reachfortheselow-calsnacksinstead.

Servings:6

Ingredients

·1largebunchkale



Directions

1.Preheatovento350degrees.Linecookiesheetwithparchmentpaper.

2.Cutstemsfromkale.Washandthoroughlydrykaleleaves.

3.Spreadkaleoutonbakingsheetinsinglelayer.Drizzlewitholiveoilandseasonwithsalt.

4.Bakeuntiledgesarebrowned,about10-12minutes.


Calories:110

Sodium:210mg

Protein:5g

Carbs:16g

Fat:5g

BlueberrySorbet

Sorbetisarefreshingwaytosatisfyasweettooth.

Servings:8(1/2cupeach)

Ingredients:

·4cupsfrozenblueberries

·1cupwater

·2-4tablespoonsconfectioners’sugarorsuperfinesugar

Directions:

1.Placeallingredientsinablenderandpureeuntilsmooth.

2.Strainthroughafinesieve,pressingtoextractasmuchoftheliquidaspossible.Discardsolids.

3.Processmixtureicecreammakeraccordingtomanufacturer’sinstructions.

Note:Tomakewithouticecreammaker,pourmixtureintoabakingpanandplaceinfreezer.Every30minutes,stirwithfork,movingfrozenedgestowardcenter.Repeatuntilfirmandslushy,about21/2to3hours.


Calories:46

Sodium:3mg

Protein:1g

Carbs:11g

Fat:0g

Microwave-BakedStuffedApples

Perfectfordessertonacrispautumnday.

Servings:4

Ingredients:

·4largeapples

·1/4cupcoconutflakes

·1/4cupdriedcranberriesorapricots

·2teaspoonsorangezest,grated

·1/2cuporangejuice

·2tablespoonsbrownsugar

Directions:

1.Cuttopoffappleandhollowoutcenterwithknifeorapplecorer.Arrangeapplesinamicrowave-safedish.

2.Inabowl,combinecoconut,cranberries,andorangezest.Divideevenlyandfillcentersofapples.

3.Inabowl,mixorangejuiceandbrownsugar.Pouroverapples.Coverwithmicrowave-safeplasticwrapandmicrowaveonhighfor7-8minutesoruntilapplesaretender.

4.Servewarm.


Calories:190

Sodium:275mg

Protein:1g

Carbs:46g

Fat:2g

CarrotCakeCookies

Thesecookiesarefullofcarrotcakeflavorineverybit.

Servings:24cookies

Ingredients

·1⁄4cuppackedlight-brownsugar

·1⁄4cupsugar

·1⁄4cupoil

·1⁄4cupapplesauceorfruitpuree

·1eggs

·1/2teaspoonvanilla

·1/2cupflour

·1/2cupwholewheatflour

·1/2teaspoonbakingsoda

·1/2teaspoonbakingpowder

·1⁄8teaspoonsalt

·1/2teaspoongroundcinnamon

·1⁄4teaspoongroundnutmeg

·1⁄4teaspoongroundginger

·1cupsold-fashionedrolledoats(raw)

·3/4cupfinelygratedcarrots(about2carrots)

·1/2cupraisinsorgoldenraisins

Directions:


2.Mixtogethersugars,oil,applesauce,egg,andvanilla.

3.Inaseparatebowl,mixtogetheralldryingredients.

4.Adddryingredientsintowetingredients.Mixuntiljustblended.Stirincarrotsandraisins.

5.Dropbyteaspoonfulonparchment-linedcookiesheet.

6.Bake12-14minutesoruntilgoldenbrown.

NutritionalInformation(percookie)

Calories:80

Sodium:55mg

Protein:1g

Carbs:13g

Fat:3g

OatmealWalnutChocolateChipCookies

We’vereducedtheamountofsaturatedfatinthesecookieswithoutsacrificinganyofthetaste.

Servings:24cookies

Ingredients:

·1cuprolledoats(notquick-cooking)


·1/4cupwhole-wheatpastryflour

·1/2teaspoongroundcinnamon

·1/4teaspoonbakingsoda

·1/4teaspoonsalt

·1/4cuptahini(sesameseedpaste)

·4tablespoonscoldunsaltedbutter,cutintopieces

·1/3cupgranulatedsugar

·1/3cuppackedlightbrownsugar

·1largeegg

·1/2tablespoonvanillaextract

·1/2cupsemisweetorbittersweetchocolatechips

·1/4cupchoppedwalnuts

Directions:

1.Preheatovento350degreesF.Line2cookiesheetswithparchmentpaper.

2.Mixtogetheroats,flour,cinnamon,bakingsoda,andsaltinbowl.

3.Inanotherlargebowl,whisktogethertahini,butter,sugar,brownsugar,egg,andvanillauntilsmooth.

4.Addinoatmixtureandmixuntiljustmoistened.

5.Stirinchocolatechipsandwalnuts.

6.Placetablespoon-sizeportionsofbatteroncookiesheets,allowingspacebetween.

7.Bakeforabout14-16minutesoruntilcookiesaregoldenbrown.

Note:Tahinicanbesubstitutedwithalmondbutterorothernutbutter.


Calories:110

Sodium:45mg

Protein:2g

Carbs:15g

Fat:5g

Cranberry-RaspberryFruitBars

Thesebarsaresweetyettart.

Servings:18bars

Ingredients:

Crust

·1/2cupchoppednuts(pecans,walnuts,oralmondsworkgreat),divided

·1/2cuprolledoats,divided

·3/4cupwholewheatpastryflour


·1/2cupsugar

·1/2teaspoonsalt

·tablespoonsbutter,unsalted,cutintopieces

·1egg


·1teaspoonvanillaextract

Filling

·5cupscranberries

·1/2cuporangejuice

·3/4cupsugar

·1/4cupcornstarch

·11/2teaspoonsorangezest

·1cupraspberries

·1teaspoonvanilla

Directions:

1.Preheatovento400degreesF.Coat9x13-inchpanwithcookingspray.

2.Tomakecrust,combine1/4nuts,1/4oats,flour,sugar,andsaltinfoodprocessor.Processuntilnutsarefinelyground.Addbutterandprocessuntilcombined.

3.Whisktogetheregg,oil,andvanillainbowl.Addmixturetofoodprocessorandpulsefor30-45seconds.Takeout1/2cupofmixtureandcombineinbowlwithremainingnutsandoats.Reservefortopping.

4.Topreparefilling,combine1/2ofcranberries,orangejuice,sugar,andcornstarchinasaucepan.Heatovermediumheat,stirringfrequently,untilmixturehasthickened,about4-5minutes.Addremainingcranberries,orangezest,raspberriesandvanilla.

5.Spreadcrustmixtureevenlyonbottompan.Pressfirmlytoformcrust.Spreadfruitfillingontopofcrust.Sprinklewithreservednuttopping.

6.Bakefor15minutesat400degrees.Reduceheatto350andcontinuebakinguntilcrustandtoppingaregoldenbrown,about25-30minutes.

7.Coolbeforecutting.


Calories:210

Sodium:70mg

Protein:3g

Carbs:30g

Fat:9g

ChocolateSurpriseBrownies

The“surprise”inthesebrowniesarethehiddenvegetables–butyoudon’thavetotellanyone!

Servings:18brownies

Ingredients:

·1cupblackbeans,low-sodium,rinsedanddrained


·1/4cupapplesauce

·2wholeeggs

·1eggyolk

·3/4cupsugar

·3tablespoonscocoapowder

·3ouncesbittersweetchocolate

·2tablespoonsbutter,unsalted

·1/2teaspoonsalt

·2teaspoonsvanillaextract


·1/3cupminichocolatechips

·1/3cupchoppedwalnuts

Directions:


2.Addblackbeans,oliveoil,spinach,applesauce,eggs,sugar,andcocoaintoafoodprocessor.Processuntilsmooth.

3.Placebittersweetchocolateandbutterintoamicrowave-safedishandmicrowavefor30secondsoruntilchocolatehasmelted.Letcool.

4.Addmeltedchocolate,salt,andvanillaextracttoprocessor.Blend.Transfermixturetobowl.Stirinflour,chocolatechipsandwalnuts.

5.Pourbatterinto9x13-inchpancoatedwithnonstickcookingspray.Bakefor25-30minutes.

6.Coolbeforecutting.


Calories:155

Sodium:95mg

Protein:3g

Carbs:20g

Fat:8g

All-PurposeSeasoningMix

Usethisinplaceofsalttoaddflavortoanydish.

Ingredients:

·1tablespoongarlicpowder

·11/2teaspoonsdriedbasil

·11/2teaspoonsdriedparsley

·11/4teaspoonsdriedsavory

·11/2teaspoonsgroundthyme

·1teaspoononionpowder

·1teaspoonblackpepper


Directions:

1.Mixallingredientstogetherinabowl.Storeinsealedjar.

CajunSeasoning

Ingredients:


·1tablespoongarlicpowder

·1tablespoononionpowder

·2teaspoonswhitepepper

·2teaspoonsblackpepper

·1teaspooncayennepepper

·2teaspoonsthyme

·1teaspoonoregano

Directions:


TacoSeasoning

Ingredients

·2tablespoonschilipowder

·2tablespoonscumin

·2tablespoonsoregano

·1/2teaspoononionpowder


Directions:


FromtheAuthorIhopeyouenjoyedtheTheDASHDietCookbook:QuickandEasyDASHDietRecipesforHealthandWeightLossandthatithelpsyoucreateeasy,healthyPaleomealsforyouandyourfamilytoenjoy!

PleasecheckoutourothertitlesintheDASHDietseries:

DASHDietforWeightLoss

DASHDietforBeginners

DASHDietSlowCookerRecipes

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[1]http://health.usnews.com/best-diet

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