Tuesday, March 19, 2013

Diet Recipes : Dash Diet Recipe Tips

DASH Diet Recipe Tips

Look for color when making DASH-friendly meals. The more color on your plate, the healthier the meal. On this page we have several examples of colorful meals, and the associated recipes. And of course, the DASH diet is a complete eating plan, it is more than just recipes. It refers to the entire balance of your daily diet. And, following a plan that helps to lower blood pressure is more than just lowering sodium.
Do you need special recipes? Not necessarily. Focus on making meals that include fruits, vegetables, and nonfat or low fat dairy foods. Choose recipes that are low in added-sodium ingredients, such as salt, baking soda, and baking powder. Choose desserts based on fruit rather than on pastries, to avoid extra sodium. Have at least two side vegetables, especially if your main dish doesn't include them. And be careful if you decide to buy a special DASH diet cookbook. Many existing books, written by non-nutrition professionals, miss the point of DASH. It is so much more than just low sodium and low fat recipes. You may be quite disappointed in those cookbooks. I have found many with quite misleading or just plain wrong advice.
For guaranteed DASH-appropriate recipes, The DASH Diet Action Plan and our new book will help you learn the complete DASH diet plan, and both include 28 days of menu plans and DASH recipes. And from our new book, The DASH Diet Weight Loss Solution, just to whet your appetite, pictures of a few recipes, along with two more detailed recipes, below, Blackened Chicken with Berry Salad and the Fabulous Frittata. Some more fun recipes that you will find in The DASH Diet Weight Loss Solution include Super Savory Sliders, Mexican-Spiced Pork Chops, Chicken Souvlaki, Walnut-Crusted Salmon with Raspberry Coulis, Vegetable Lasagna, and over 40 more recipes to make it so easy to DASH with flavor!


Blackened Chicken with Berry Salad

This delicious salad includes lots of vegetables, fruit, along with a lean protein source.
1 teaspoon blackening spice mixture
4 ounces boneless, skinless chicken breast
1 cup romaine lettuce
Rub chicken breast with spice mixture, grill until internal temperature is 165°F. Make the salad base with romaine lettuce strips. Top with a variety of vegetables, such as grated carrots, radishes, pea pods, tomato, peas, pepper strips, red cabbage. Then top with a mix of berries, including raspberries, sliced strawberries, and blueberries. Slice the grilled chicken breast into strips and place on top of the salad. Top with your favorite oil and vinegar or raspberry vinaigrette dressing. (Note, to keep sodium low, be sure the spice mixture is salt-free, and use dressings with low sodium).

Tuna Salad Plate

1 can water packed, low sodium tuna
1 hard boiled egg, diced
1/4 cup diced celery
2 tablespoons light mayonnaise
1 cup romaine lettuce
pepper strips, grated carrot, grape tomatoes, shredded red cabbage
Mix together tuna, egg, celery and mayonnaise. Make salad base with romaine lettuce, topped with a variety of sliced vegetables. Place 1/2 cup tuna on top.

Fabulous Frittata

6 eggs (or egg substitute)
1 cup frozen extra-sweet sweet corn
1 cup sliced pepper strips
1 cup grape tomatoes, cut in half
1/4 cup sliced onion
2 tablespoons canola oil
1 teaspoon dry basil ( or 1 tablespoon diced fresh basil)
4 ounces shredded colby/Jack cheese or other cheese blend
Lightly stir eggs, add basil. Pour canola oil into In non-stick frying pan with metal handle, over medium heat. When oil is hot, add pepper strips, onion, and frozen sweet corn. (You can substiute a frozen mixture of pepper strips and onions, if desired). Saute for 3 minutes, stirring and turning over. Then add tomatoes, and continue to stir and turn over. Cook an additional 5 minutes, or until onions are transluscent. Pour egg-basil mixture over the vegetables. Use spatula to lift edges or separate slightly in the interior, and allow eggs to fall to bottom of mixture as the frittata cooks. When egg mixture is thickened all the way through, top with cheese. Then brown under broiler for 2 - 3 minutes. Makes 6 servings. Tip: be sure to use a pan with a metal handle; plastic will melt under the broiler. We used an All-Clad pan.

Looking for a lighter latke for Chanukah?

Lighter Latkes

3 tsp canola or olive oil
2 lbs Idaho potatoes (4 - 5), peeled
3/4 cup finely chopped red onion (1 medium)
1/4 cup all-purpose white flour
1 tsp salt
1/4 tsp black pepper
1 egg, lightly beaten
1 egg white, lightly beaten
Preheat oven to 450 F. Prepare 2 baking sheets by covering with aluminum foil, then cover each with 1 tsp of the oil. Alternately you could spray lightly with non-stick vegetable spray (such as Pam, which is canola oil).
Using a grater or the shredding blade of a food processor, grate potatoes. Place in a large bowl and add onions, flour, salt and pepper. Toss with 2 forks to mix well. Add egg, egg white and the remaining 1 tsp of oil.
Drop rounded tablespoonfuls of the potato mixture onto the prepared baking sheets and press lightly to form cakes. Bake for 10 minutes, or until golden brown on the bottom. Turn the latkes over, switch the position of the baking sheets (top versus bottom racks), and bake for about 5 minutes longer, or until golden brown.
Transfer to a platter, arranging the latkes browned-side up, and serve. Makes about 24 latkes.
Each latke has 51 Cal, 1 g fat, 0 saturated fat, 9 mg cholesterol.
Recipe adapted from Eating Well magazine, Dec 1994.


Low Fat Pumpkin Pie

4 egg whites, slightly beaten
16 ounce can pumpkin (or the meat from 1-lb pumpkin)
1/2 cup brown sugar
2 Tbsp molasses
1/2 tsp salt
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice
12 oz can evaporated skim (fat free) milk
9" unbaked pie shell
Preheat oven to 425 F. Combine ingredients in above order. Mix well. Pour into pie shell (or into an au gratin dish for a fat-free dessert). Bake for 15 minutes at 425F. Then reduce temperature to 350F, and bake for 45 more minutes. Makes 8 servings.
Each piece of pumpkin pie has 240 Cal, 7 g fat, 3 g saturated fat, and 7 mg cholesterol.
Without the crust, each piece would have 130 Cal, 0 fat, 0 saturated fat, and 2 mg cholesterol. For a low sugar version, use Splenda™ instead of brown sugar, and increase molasses to 3 tablespoons.

All recipes © 2004 - 2011, Marla Heller, MS, RD

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