The Ultimate DASH Diet Cookbook Disclaimer

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1 The Ultimate DASH Diet Cookbook Disclaimer Limit of Liability and Disclaimer of Warranty: We have used our best efforts in preparing the Ultimate DASH Diet Cookbook, and the information is provided as is. We make no representation or warranties with respect to the accuracy or completeness of the contents of the cookbook and we specifically disclaim any implied warranties of merchantability or fitness for any particular purpose. All material in the Ultimate DASH Diet Cookbook is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. All rights reserved without limiting the rights under copyright reserved above, no part of the publication maybe reproduced without permission of the owner of this ebook. Food Handling: Please use great caution and sanitary practices when handling food products. Refer to your health department s safe food handling guidelines. Wash your hands and surfaces thoroughly before and after handling any food product. The cooking instructions and directions in the Ultimate Dash Diet Cookbook are offered as guidelines only. Use your best judgment and proper discretion when preparing or consuming any food. We do not advise eating any eggs, meat or seafood that has not been properly handled or cooked. Eating something undercooked or raw is to be done at your own discretion. We expressly disclaim responsibility for any adverse effect that may result from the use or application of the information contained in the Ultimate DASH Diet Cookbook. As an express condition to using this website and associated products, you must agree to the following terms. If you disagree with any of these terms, please do not use our website or products. Your use of this website or products means that you are agreeing to be legally bound by these terms

2 This cookbook explains in depth what the DASH diet is and how it can benefit you, there is no calorie counting on this diet. It also features over 100 different mouthwatering recipes to help you start and stay on this program. There are Breakfast, Lunch, Salads, Mason Jar, Appetizers, Dinner, Grilling, Snacks and Sides, Seafood, Slow Cooker, Soup, Vegetarian, Smoothie, Cocktail and Dessert recipes. You will enjoy a diet rich in fruits, vegetables, lean meats/poultry/fish, heart healthy fats and correct amounts of whole grain. So say goodbye to long empty calories and sodium high foods. There is detailed information about Phase One and Phase Two of the Dash Diet along with a 14 day meal plan to get you on the right path. Answers to FAQ s. The DASH plan incorporates more fruits and vegetables, low fat or nonfat dairy, beans, and nuts than the others diets. Also rich in potassium, magnesium and calcium The diet is extremely effective for so many people it has been proven to reduce the systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with high normal blood pressure, now called "pre-hypertension." The DASH diet also features a high quotient of anti-oxidant rich foods thought by some to retard or prevent chronic health problems including cancer, heart disease, and stroke. For the 5th year in a row, the expert panel from US News & World Report chose the DASH diet as the Best Diet, Healthiest Diet, and the Best Diet for Diabetes. They say, "DASH was developed to fight high blood pressure, not as an all-purpose diet. But it certainly looked like an all-star to our panel of experts, who gave it high marks for its nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health. The Dash Diet is easy to follow, it will not feel like a diet it will become an everyday safe and nutritious way to eat and the weight loss will be one of the many benefits you will be rewarded with. Researchers have also found that the DASH diet is more effective than a low oxalate diet in the prevention and treatment of kidney stones, specifically calcium oxalate kidney stones.

3 The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-rich foods to quench your hunger. This makes a plan that is so easy to follow. The DASH Diet Plan If Followed Correctly Can Help Reduce High Blood Pressure And Even Help To Lose Weight. What Is The DASH Diet? DASH stands for Dietary Approaches to Stop Hypertension. It s one of two diets recommended by the USDA to promote health and wellness and prevent chronic diseases like high blood pressure or diabetes. The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with lowfat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart healthy fats. You fill up on delicious fruits and vegetables, paired up with proteinrich foods to quench your hunger. This makes a plan that is so easy to follow. What Can I Eat On The DASH Diet? Whole grains: 6-8 servings of whole wheat bread, rolls, whole wheat pasta, English muffins, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels or unsalted popcorn Vegetables: 4-5 servings of broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, or tomatoes Fruits: 4-5 servings of apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, or tangerines Fat-free or low-fat dairy: 2-3 servings of fat-free (skim) or low-fat (1%) milk or buttermilk; fat-free, low-fat, or reduced-fat cheese or cream cheese; fat-free or low-fat regular or frozen yogurt Lean protein: 6 or fewer servings of lean meat, fish all seafood that has been broiled, baked, poached or roasted Nuts, seeds & legumes: 4-5 servings per week of almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas.

4 Healthy fats & oils: 2-3 servings of soft margarine, vegetable oil (canola, corn, olive, or safflower), low-fat mayonnaise, or light salad dressing Sweets: 5 or fewer servings per week of fruit-flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar. is a wonderful guide to healthy living. This is an easy to follow cookbook that you can download onto your computer, tablet or print and use anywhere. These great tasting recipes are fun and full of a variety that will make you healthier. And when you get your copy of The Ultimate DASH Diet Cookbook you will be eating healthy meals that do not result in you eating bland, boring or tasteless foods. Simple, Easy, DASH Diet Recipes With a wide variety of easy-to-make DASH diet-friendly meals that will get rave reviews from friends and family every time! Clear Directions Anyone Can Follow There's no guesswork, we walk you through each recipe with 100% crystal-clear detail, making SURE you're able to prepare the dish Absolutely Everything You Need..to follow the healthiest diet in the world and to start achieving the health, energy, vitality and weight loss results you want! The DASH eating plan is a low-fat eating plan rich in calcium, potassium and magnesium and includes two to three servings of dairy foods and eight to ten servings of fruits and vegetables each day. You will be quickly cooking with fresh ingredients that provide the ultimate range of delicious flavors that will have anyone rushing to the kitchen to eat your next meal.

5 DASH stands for Dietary Approaches to Stop Hypertension. It s one of two diets recommended by the USDA to promote health and wellness and prevent chronic diseases like high blood pressure or diabetes. Voted by health experts as the best overall diet five years in a row, including the American Heart Foundation, the DASH Diet originally developed to fight high blood pressure, it is a safe and easy-to-follow eating plan that fights diseases and can even help you lose weight. The DASH Diet focuses on lowering sodium intake and increasing fiber, vitamins, and minerals can help lower your blood pressure in as little as two weeks. DASH Diet is short for Dietary Approaches to Stop Hypertension; it aims to lower your consumption of sodium, which aids in lowering your blood pressure. Since the diet focuses on eating the right foods with the right portions, it's also effective for short- and long-term weight loss The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts. The Dash Diet is the number one diet for the fifth year in a row and here are the Dash Diet Guidelines. DASH is an abbreviation for "Dietary Approaches to Stop Hypertension," the US National Institute of Health designed the food program specifically to help those who suffer from high blood pressure to lower their blood pressure numbers without having to turn to medication. The DASH diet prevents us from eating bad foods and makes us realize with the importance of the relation between health and healthy eating. Many of these foods are rich in fiber, calcium, protein and potassium, which have been shown to help fend off or lower high blood pressure. The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts.

6 Phase 1: Two Weeks to Shrink Your Waistline During the 14 days of phase 1, you will learn how to satisfy your hunger and feel fuller longer. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars. You can enjoy 2-3 servings of low-fat dairy per day. This would include 1 cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium. You can also enjoy up to 6 ounces of lean meats, fish and poultry a day. Aim for 4 to 5 servings of beans or lentils a week By avoiding starchy foods with sugar, you re helping to regulate your blood sugar and diminish cravings. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers and tomatoes. Opt for protein-rich foods that have healthy fats, like fresh nuts and seeds, or fatty fish like salmon or mackerel. Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta-carotene. Toss them in a salad along with vegetable oils, especially olive, canola and nut oils, which you can use as salad dressing. Phase 2: Dash Diet After the first 14 days, you will continue to eat the foods from Phase 1 but re-introduce some other healthy foods that will help you continue your weight loss. Phase 2 is your life plan, so it should last forever so you can keep your blood pressure low and keep weight off. Whole Grains: Choose from cereals, breads and pasta. Aim for 6 to 8 servings a day. Fruit: Make fruit (fresh or frozen) a part of your diet every day. Aim for 4 to 5 servings a day. Low-Fat Milk or Yogurt: Stick to 2 to 3 servings a day as in Phase 1. Sugar: You can have 3 to 4 servings of sugary foods each week. Alcohol: You can have a small glass of red wine occasionally, which represents one fruit serving.

7 Phase 1: Two Weeks to Shrink Your Waistline Day 1 Breakfast Hardboiled egg (Hint: Make several hard-boiled eggs, and peel. Store in a zipper bag in the refrigerator. Then you will have them when you need them for superquick breakfasts. You can also find prepackaged, peeled hard-boiled eggs in some stores). 1 or 2 slices Canadian bacon 6 ounces tomato juice, low-sodium Midmorning Snack 1 stick light cheese Baby carrots Lunch Acapulco Tuna Salad Cherry tomatoes Small side salad: dressed with Italian or oil and vinegar dressing Strawberry Jell-O cup, sugar-free Mid afternoon Snack 4 ounces lemon light yogurt, fat-free, artificially sweetened 18 cashews (1 ounce by weight, 1/4 cup by volume, or small handful) Before-Dinner Snack (Optional) Pepper strips. (Tip: To make the strips quickly, cut off the tops and bottoms of some red, yellow, or orange bell peppers. Remove seeds and cut in half. Flatten each half and take a very sharp knife and cut along the surface, removing the membranes. Then cut into 1-inch strips. These are great to dip into guacamole, as a chip substitute). 2 ounces guacamole, which is about 1/4 cup

8 Dinner Crispy Grilled Chicken 1 cup (or more) mixed carrots, broccoli, and cauliflower blend: steamed or micro waved Salad: Romaine blend with Italian dressing Raspberry Jell-O cup, sugar-free Day 2 Breakfast Mini-Egg Beaters Southwestern Style omelet. Spray microwave-safe dish or cup with cooking spray. Add 1/4-1/2 cup Egg Beaters Southwestern Style. Microwave on high for 1 minute. Stir, and cook an additional 15 seconds. 4-6 ounces tomato juice, low-sodium Midmorning Snack 1 light cheese wedge or 6 grape tomatoes Lunch 2-3 Turkey-Swiss roll-ups. Cheese on the outside, as the wrap. Deli turkey slices for the meat. Add whatever condiments you like, such as mustard. You could also add lettuce as the outermost layer of the wrap. 1/2-1 cup coleslaw Raw snow peas or sugar snap pea pods (as much as you like) Orange Jell-O cup, sugar-free Mid afternoon Snack 1 stick light cheese Baby carrots Before-Dinner Snack (Optional) 10 peanuts in the shell (20 individual peanuts) (Hint: Shelling nuts slows you down, so you are less likely to overeat them.) Dinner Roasted sliced turkey Sautéed carrots and onions. Sauté 1 medium onion, thinly sliced, in 1 tablespoon olive oil or canola oil. Add about 8 ounces sliced carrots, and continue to sauté until the carrots are soft. Add 1 thin pat of butter at the

9 end. (Hints: Top the turkey with the sautéed carrots for extra flavor. If you like very soft carrots, microwave first before sautéing.) Side salad topped with Italian dressing + Lime Jell-O cup, sugar-free Day 3 Breakfast Scrambled eggs 1-2 slices Canadian bacon 4-6 ounces diet cranberry juice Midmorning Snack 4 ounces raspberry light yogurt, nonfat, artificially sweetened 23 almonds (1 ounce by weight, 1/4 cup by volume) Lunch Cold fried chicken breast (don t eat the skin or coating) [Hint: The chicken doesn t have to be cold. This could be a fast-food lunch but only if you can choose whole chicken parts. (Definitely do not choose chicken tenders, patties, crispy chicken, or nuggets. They have too much breading for the amount of meat.) Most fried chicken places have coleslaw as a side. When you get back to your office, you can have the carrots and Jell-O.] Coleslaw Baby carrots Lemon Jell-O cup, sugar-free Mid afternoon Snack 1-2 light cheese wedges 6 grape tomatoes Before-Dinner Snack (Optional) Pepper strips Guacamole Dinner Super-Savory Sliders 1 cup broccoli Side salad with balsamic dressing 1-2 strawberry Jell-O cups, sugar-free

10 PHASE TWO is the maintenance diet that you will stick to for as long as you wish to stay on the diet. Day 1 Breakfast 3/4 cup Wheaties (1 ounce by weight) 8 ounces skim milk 4-6 ounces strawberries or raspberries Midmorning Snack (Optional) 1-2 light cheese wedges Grape tomatoes Lunch 2-3 turkey and Swiss roll-ups Baby carrots Small plum Mid afternoon Snack 6 ounces blueberry light yogurt 10 cashews Before-Dinner Snack (Optional) 10 peanuts in the shell (20 individual peanuts) Dinner Pan-seared tilapia. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Cook about 4 minutes per side or until the fish flakes easily with a fork. Before finishing, place about 1 pat of butter or margarine in the pan, and allow the melted butter to coat all the pieces. (To serve four, choose four 4-ounce tilapia filets.) Mango-Melon Salsa Fresh asparagus Strawberry Jello-O cup, sugar-free

11 Day 2 Breakfast Hot chocolate. To 8 ounces skim milk, add 1 heaping teaspoon unsweetened cocoa and 2 packets Splenda or Truvia. 1-2 hard-boiled eggs 6-8 ounces light cranberry juice. Hint: Light cranberry juice has more calories than the diet version, but you may prefer it. 4-6 ounces strawberries Midmorning Snack (Optional) 6 ounces key lime light yogurt, nonfat, artificially sweetened 10 ounces almonds Lunch Turkey and Swiss sandwich. Put 2-4 ounces turkey and a slice of reduced-fat Swiss cheese on two pieces light whole wheat bread; add lettuce, tomato, and any other veggies or condiments that you choose. Pepper strips Coleslaw or side salad Raspberry Jell-O cup, artificially sweetened Mid afternoon Snack 1 Clementine orange 1-2 light cheese wedges Before-Dinner Snack (Optional) Pepper strips 1/4-1/2 cup hummus Dinner Meaty Sauce Over Spaghetti Squash Side salad, with Italian, oil and vinegar, or vinaigrette dressing Fudge bar

12 Day 3 Breakfast 1/2 cup oatmeal, cooked: topped with cinnamon, Splenda Brown Sugar Blend, or Truvia, and 1 tablespoon chopped almonds (optional) 1/2 banana, medium or large 4-6 ounces tomato juice, low-sodium Latte: 8 ounces skim milk, 2 ounces espresso Midmorning Snack (Optional) 1 stick light cheese Baby carrots Lunch Acapulco Tuna Salad in 1/2 whole wheat pita pocket. (Hint: Feel free to add other veggies, such as lettuce, tomatoes, red cabbage, and grated carrots). Sliced bell peppers Orange Jello-O cup, artificially sweetened Mid afternoon Snack 4-6 ounces strawberries 10 cashews Before-Dinner Snack (Optional) 10 peanuts in the shell (20 individual peanuts) Dinner Naked Chicken Piccata Green beans Sliced tomatoes Side salad, with Italian dressing 4-6 ounces raspberries on 1/2-1 cup frozen yogurt, nonfat, artificially sweetened

13 Day 4 Breakfast 1-3 scrambled eggs 1 slice whole-wheat toast (light, if desired) 1 tablespoon jelly or jam 4-6 ounces orange juice Latte or 8 ounces skim milk Midmorning Snack (Optional) 4-6 ounces blueberries 10 almonds Lunch 2-3 Muenster cheese and roast beef roll-ups. (Hint: Accessorize per your taste. You could add lettuce for the wrap and stuff with grated carrots or red cabbage in the center.) Italian coleslaw (Hint: This is regular coleslaw with thin pepper strips, grated carrots, and oil and vinegar dressing.) Small peach Mid afternoon Snack 6 ounces strawberry light yogurt, nonfat, artificially sweetened Before-Dinner Snack (Optional) Baby carrots dipped in 2 tablespoons peanut butter Dinner Zucchini Lasagna Side salad: Lettuce, grape tomatoes, red cabbage and blue cheese crumbles or small slice of goat cheese, with oil and vinegar or vinaigrette dressing. Fudge bar or other low-calorie, low-sugar, low-fat ice cream bar Do not exceed more than 2400 milligrams per day, so if you are over that requirement slowly reduce the intake a little bit each day over a 2-3 week period so your taste buds will get use to less salt.

14 Remove Salt Shakers from your table where you eat your meals. Buy fresh or plain frozen vegetable with no salt added. If you buy regular canned convenience food, rinse the content of the can to reduce the sodium Add little or no salt to your cooking and substitute with herbs and spices We now live in a day and age where it is a requirement for Food and Drug labels to let us know what we are consuming so make the most of these labels at read your food labels. Make sure you choose the least amount of Sodium on the label. The daily salt recommendation is for people under 50 is 2300mg per day and for those over 50 only 1500mg per day. 1500mg of sodium is about 0.75 teaspoons or 3.75 grams. Most Americans eat 3400mg per day most of it coming from processed foods, as salt is used as a preservative - but this amount of salt daily increases the risk of heart disease, stroke and high blood pressure.

15 BENEFITS of THE DASH DIET The DASH diet was originally developed to help people to lower blood pressure without medication, but it's been shown to have many additional health benefits. It also lowers the risk of diabetes, stroke, heart attacks, kidney stones, several types of cancer. Now we know that it also decreases heart disease risk, according to a study published online in the journal "Circulation: Cardiovascular Quality and Outcomes." The new data show that subjects who followed the DASH diet decreased their 10-year risk of coronary heart disease by 18% over those who ate a more typical American diet and by 11% over those who ate a diet rich in fruits and vegetables but otherwise similar to a typical American diet. Many people have now turned to the Dash Diet and way of living in order to regain their health, energy, vitality and power. Body weight and the food we eat are the controlling risk factors for cancer. Obesity contributes too many types of cancer like breast esophagus, pancreas, uterus, and colon and prostrate, so combining the Dash Diet with reducing calorie intake and exercise it can drastically reduce the risk of cancer.

16 Here are a few of the benefits you can look forward to: Leaner, Stronger Muscles Increased Energy Significantly More Stamina Clearer, Smoother Skin Weight Loss Results Better Performance and Recovery Stronger Immune System Enhanced Libido Greater Mental Clarity No More Hunger/Cravings Thicker, Fuller Hair Clear Eyes And So Much More This is just some of the reason why so many people from all walks of life are turning to the DASH diet because it produces results without the oppressive, tasteless foods and portion or calorie control you find on most diets. The trick to making the DASH diet work is being able to make a variety of meals that taste good to you, so that you never get bored and always feel great about what you re eating. The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-rich foods to quench your hunger. This makes a plan that is so easy to follow. The DASH Diet is best done in two stages, so the DASH Diet stage 1 is basically a low-carbohydrate diet, with no fruit and whole grains, it lasts for 14 days. Then after 14 days you go into Stage Two, this is when you reintroduced with healthy whole grains, fruit and starchy vegetables so as to control your weight loss and improve the body s response to hypertension.

17 So you must take in less saturated fats, desserts and salt. So take some of those old jars or mustard and salad dressing that have been in there for some time and replace them with a healthier option. Drinking too much alcohol can increase blood pressure. The DASH diet recommends that men limit alcohol to two or fewer drinks a day and women one or less. The DASH diet doesn't address caffeine consumption, but research shows that caffeine can cause blood pressure to rise temporarily, so if you have high blood pressure please be careful with your daily intake of caffeine. The core to the Dash Diet is to lower your sodium intake and here are some tips on how to do that: Using sodium-free spices or flavorings with your food instead of salt Not adding salt when cooking rice, pasta or hot cereal Rinsing canned foods to remove some of the sodium Buying foods labeled "no salt added," "sodium-free," "low sodium" or "very low sodium" One teaspoon of table salt has about 2,300 mg of sodium, and 2/3 teaspoon of table salt has about 1,500 mg of sodium. Reduce your intake of bacon, sausage, hot dogs and luncheon meats such as corned beef, pastrami, bologna, ham, processed turkey and salami. Limit canned soups, frozen dinners and entrees and vegetables with sauces as you really don t know what is in them, it is so much better if you can make your own meals, but if you must use these, get items labeled low sodium. It is a good idea to rinse the canned foods with water to flush out some of the preservatives that have been added. Try to avoid smoked, pickled and cured foods.

18 Setting goals is so important to a healthier lifestyle. Here are some helpful tips on setting specific, attainable and realistic goals for you to challenge yourself to. Setting Specific Goals Rather than just say I will east more fruit, a specific goal is I will pack and apple every day for my lunch at work. I will lose weight, to be a little more specific you will record my daily food intake and follow my 1600 calorie meal plan so I can lose those 5lbs. I will weigh myself once a week Setting Attainable Goals Losing 20 lbs in a month s is not really attainable, the secret to losing weight is one pound at a time, so it should be done slowly, so an attainable goal would be to lose 4 lbs in one month. So setting attainable goals is all about being realistic and not setting yourself up to fail. Start small and once you succeed then branch out and build on that goal. Setting Realistic Goals Be honest with yourself; make this path to a healthier you as easy as you can, eat the foods you enjoy within reason and portion control is o important. I will begin eating 2 extra servings of fruit today I will cook 2 new vegetables this week I will lose 10 pounds in the next 4 months Placing goals on a timeline help you achieve them more successfully.

19 Tracking your Progress has become easier these days with FitBits and apps. It is a very good idea to track your daily food and exercise regime; here are some very popular apps. Diet Point Weight Loss (Android, ios; Free) Diet Point Weight Loss (Android, ios) aims to help users pick the weight loss program that's right for them. The app provides details for more than 150 different diets in varied categories, including, the Mediterranean Diet, Paleo Diet, Raw Food Diet, High Fiber Diet, Vegetarian/Vegan Diet and Low Carb/Fat Diets. Dieters also have access to the Diet Point community. This app comes complete with detailed shopping lists and meal plans. The app also helpfully notifies you for mealtimes, to help avoid out of control craving and overeating. The diets take into account your Basal Metabolic rate to estimate the amount of weight you could potentially lose with each diet. An added feature is the grocery list. You input the foods necessary for a particular diet and print the shopping list. Fooducate (Android, ios; Free) Fooducate (Android, ios) helps you shop and eat healthy by allowing you to quickly pull up nutritional information about food products from barcodes, as well as by helping you make sense of nutritional labels. It is a food scanner and diet tracker that lets you count calories that helps you to lose those extra unwanted pounds. The app displays a letter grade from A to D, along with a quick summary of nutrition information in plain language, as well as healthy alternative suggestions. If users cook their own meals or eat out, you can also manually enter a meal's nutritional information.

20 Shopwell (Android, ios; Free) The first step to eating well is shopping well. At least that's the idea behind Shopwell (Android, ios), a barcode scanning and shopping assistant app that rates foods and grocery items according to your nutritional needs. It s like having a dietitian in the palm of your hand. ShopWell users create a personalized profile and select from a series of nutritional goals (Heart Disease, Athletic Training, etc), as well as dietary restrictions (Celiac disease, food allergies, vegetarian, etc.). The app then takes these into account and uses them to score scanned grocery items, as well as provide laymanfriendly nutritional pointers, and healthy suggestions. MyFitnessPal (Android, ios, Windows Phone; Free) A good exercise regime is nothing without a balanced diet to back it up. MyFitnessPal's Calorie Counter (Android, ios, Windows Phone) app helps you out on that front, functioning as an easy to use calorie and nutrients counter with a database that boasts more than 2 million foods (and it's growing every day). Easily look up and track the foods you're consuming with the help of a barcode scanner as well as a recipe calculator for inputting custom creations. Track exercises, set diet goals and sync your progress to myfitnesspal.com for free. Lose It! (Android, ios; Free) Lose It! (Android, ios) is another excellent nutrition and exercise logging tool targeted at those looking to lose a few pounds. Simply enter a few details about yourself such as weight, height and goal weight, and the app will help you come up with a daily calorie budget. The app keeps tracking your food intake easy, with barcode scanners for grocery items, as well as an extensive database of dishes and restaurant meals. The app also has an exercise tracking feature, and can also sync data with other exercise apps to help log your routine.

21 Q. What is the Dash Diet stand for? DASH stands for Dietary Approaches to Stop Hypertension; it is a flexible and balanced eating plan that has been shown to lower high blood pressure as well as many other benefits to your health. Q. What is the key to the DASH Diet? Eating foods high in potassium and calcium are the key to the DASH diet; the fruits, vegetables, and low fat dairy make it work. You can fill yourself up on healthy foods that are low in fat and calories. Q. What is a Dash Diet Eating Plan? The DASH eating plan is easy to follow using common foods available in your grocery store. The plan includes daily servings from different food groups. The number of servings you should have depends on your daily calorie (energy) needs. Q. If the dash diet doesn t allow consuming sodium, then what about sodium that is also necessary for our health? A. Sodium is not prohibited in the DASH diet completely, but it prohibits excessive intake of processed sodium chloride that causes high blood pressure. The DASH diet allows you to eat fresh fruits and vegetables that contain natural sodium that is essential for our health. The DASH diet prohibits refined and processed sodium and it allows you to consume 2300 mg sodium per day to lower your blood pressure. Be very careful using sea salt, the grains are smaller in size and have more weight (and sodium) per teaspoon. Q. I have reduced sodium in my foods, but a recent medical test report showed high content of sodium? And there are several foods that contain sodium in this case, what should I do?

22 A. This is the common problem and it is more about the nutrient in our foods we eat. Sodium is a substance made up of sodium and chloride. Therefore, the foods you eat in the DASH diet may already have sufficient amount of sodium in them that is necessary for your body. Avoid eating processed foods that contain 70% to 75% sodium. The natural fruits and vegetables are the best source of sodium instead of sodium chloride. Q. I take medicine to control my high blood pressure; do I still need to take them? If you take medicines to control your high blood pressure, keep taking them. However, you should tell your doctor that you're now following the DASH eating plan. Q. Is the dash diet healthy to adopt for the people with normal blood pressure? A. Yes, the DASH Diet is a very healthy diet for the people with normal blood pressure. If you have normal blood pressure, then you can select natural foods containing sufficient amount of sodium to fulfill your sodium requirements. You just need to understand your sodium requirements are limited in the DASH Diet. Sodium is an essential mineral that is required in a certain amount to function our body properly. A standard DASH diet allows you to consume 2300 mg of sodium per day and it is also recommended by the U.S centers for disease control and prevention. The DASH diet allows us to choose healthy foods and prohibits all processed foods and drinks that contain refined sugar, processed sodium, food additives, synthetic taste enhancer or colors and too much calories. So, choosing the DASH diet as your diet will keep your body in its best condition. Q. Can I follow DASH if I am a vegetarian? Yes, DASH can be adapted to a vegetarian eating pattern. In fact, the DASH diet was originally created based on a vegetarian diet because vegetarians tend to have

23 lower blood pressures. The diet used in the research that demonstrated the efficacy of DASH did include animal protein foods, such as meat, poultry, fish, and dairy foods. But health benefits can be met using vegetable sources of protein and dairy foods. DASH includes lots of fruits and vegetables, low fat dairy foods, and limited added fats and oils. These recommendations are the same for vegetarians and fish, meat, and poultry eaters. In order to meet your DASH food goals for meats we suggest you substitute with the nuts, seeds and legumes category. Simply add your recommended servings of meat to your recommended servings of legumes and aim for that goal every day. Q. Is the DASH Diet a good diet for people who can t tolerate milk? A. Many people who can t tolerate milk protein can tolerate products prepared with heated milk and can also tolerate yogurt and most cheese, because yogurt contains denatured protein and lactic acid in place of lactose. If you are lactose intolerant, use Lactaid or lactose-reduced milk. Milk is processed by bacteria which convert it into yogurt through fermentation by denaturing milk protein and by converting lactose into lactic acid, so you can still follow this diet plan by selecting all suitable foods you can tolerate in the dash diet. Some people are sensitive to cow milk and they usually consume goat milk in place of cow milk. Q. Is the DASH diet high fiber and low fat? Yes, the DASH diet is high fiber and low to moderate in fats, which are predominately heart healthy fats. Very low fat diets are associated with increased hunger. Try to get 25 to 35 grams of fiber daily. Q. Should I increase foods that are high in Calcium? If you do not eat dairy products, supplement your diet with calcium supplement. Choose low-fat or fat-free cheese and yogurts and non-fat or 1% milk products daily. Q. Should I continue to take medication as directed by your doctor? Do not skip your blood pressure medication.

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26 The Ultimate DASH Diet Cookbook Meal Plan Phase 1 only needs to be followed for 14 days; here is a 7-day meal plan for Phase 1. These are just some guidelines for those of you that need a visual plan. Then there another 7-day meal plan that implements Phase 2, this is where we introduce some of the healthy foods back into your diet. Drink water with all meals throughout the day and add some lemon in both hot and cold water. Lemon water aids digestion, helps flush out toxins and boosts your immune system. Tea and Coffee can be enjoyed, but only a small amount of milk can be included. How many Calories do you need? This is a general idea on the amount of calories your body needs daily, by reducing your intake by 500 calories per day will reduce your weight by 1 pound per week. WOMEN Age Calories - Not Active Calories-Mod Active Calories- Very Active MEN

27 DASH DIET GUIDE FOR ONE SERVING SIZE Grains, starches Fruits Vegetables Dairy Meats, fish, poultry Eggs Beans Nuts Fats and oils DASH Diet Serving Sizes 1 slice of bread 1/2 English muffin or bun 1/4 bagel 1 ounce dry cereal 1/2 cup cooked cereal, pasta, corn, rice 6 ounces by weight of fruit 6 ounces of juice 1 medium piece of fruit 1/2 cup canned, frozen fruit 1/4 cup dried fruit 1/2 cup cooked or raw vegetables 1 cup leafy raw vegetables 6 fluid ounces vegetable juice 8 fluid ounces (1 cup) milk or yogurt 1 1/2 ounces of cheese 2 cups cottage cheese (note: higher calories than other dairy servings) 2 1/2-3 1/2 ounces, cooked 1 egg 2 egg whites 1 fluid ounce egg-substitute 1/4 cup cooked beans, lentils, or peas 1/4 cup or 1 ounce nuts 2 Tbsp or 1 ounce seeds 2 Tbsp peanut butter 1 tsp soft margarine 1 Tbsp low-fat mayonnaise 2 Tbsp light salad dressing 1 tsp vegetable oil

28 Here is a guideline on what makes up one serving size. One medium Apple, orange, peach or pear One Kiwifruit ½ a medium to large banana 6 oz of fruit juice or vegetable juice 1 cup of raw vegetable ½ cup of cooked vegetable ½-cup beans ¼ cup of dried fruit like raisins or cranberries 1/3 cup of nuts 2 tablespoons of seeds Therefore, if you cut up an apple and a banana for a snack, this counts as two servings If you put some low fat yoghurt and 1 cup of frozen strawberries into a blender, this is also two servings.

29 CONVERSIONS 1 tablespoon (tbsp) = 3 teaspoons (tsp) 1 /16 cup =1 tablespoon 1 /8 cup =2 tablespoons 1 /6 cup =2 tablespoons + 2 teaspoons 1 /4 cup =4 tablespoons 1 /3 cup =5 tablespoons + 1 teaspoon 3 /8 cup =6 tablespoons 1 /2 cup = 8 tablespoons 2 /3 cup =10 tablespoons + 2 teaspoons 3 /4 cup =12 tablespoons 1 cup = 48 teaspoons1 cup = 16 tablespoons

30 First 14 Days (Phase 1) Day 1 & 8 Nutrition 1200 calorie option Meals Breakfast Whole Grains: 0 Fruits: 0 Vegetables: 6 Dairy: 3 1 boiled egg with Swiss cheese 2 slices of roasted ham 1 cup fat free flavored yogurt 1 cup v-8 juice Beans/nuts: 1/2 Meats: 2 Snack Fats/Sweets: 1 Mixed veggies with 4 ounces low fat cheese 1600 calorie option Lunch Whole Grains: 0 Fruits: 0 Vegetables: 5 2 stuffed tomatoes with chicken salad 1 cup mixed vegetables with low fat cheese ½ cup sugar free jello Dairy: 3 Beans/nuts: 1/2 Snack Meats: 2

31 Fats/Sweets: 1 1 stick light cheese with baby carrots Dinner 2000 calorie option Grilled chicken Whole Grains: 0 Fruits: 0 1 cup Romaine salad with Italian dressing Stir fry veggies Vegetables: 5 Dairy: 3 Beans/nuts: 1 Meats: 2 Fats/Sweets: 2

32 Day 2 & 9 Nutrition 1200 calorie option Meals Breakfast Whole Grains: 0 Fruits: 0 Vegetables: 6 South western style omelet 1 cup fat free flavored yogurt ½ cup tomato juice Dairy: 3 Beans/nuts: 1/2 Snack Meats: 2 Fats/Sweets: 1 ½ cup baby carrots Lunch 1600 calorie option 2 Turkey roll ups made with Deli turkey slices Whole Grains: 0 Fruits: 0 1 cup coleslaw ½ cup sugar free orange jello Vegetables: 5 Dairy: 3 Snack Beans/nuts: 1/2 Meats: 2 1/4 cup peanuts Fats/Sweets: 1

33 Dinner 2000 calorie option Roasted turkey slices 1 cup Greek salad Whole Grains: 0 ½ cup sugar free lime jello Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1 Meats: 2 Fats/Sweets: 2

34 Day 3 & 10 Nutrition 1200 calorie option Meals Breakfast Whole Grains: 0 Fruits: 0 Vegetables: 6 2 slices ham 1 scrambled egg 1 cup tomato juice Dairy: 3 Beans/nuts: 1/2 Snack Meats: 2 Fats/Sweets: 1 ¼ cup or 23 almonds ½ cup nonfat yogurt 1600 calorie option Lunch Whole Grains: 0 Fruits: 0 Vegetables: 5 Chicken Salad Lettuce wraps with low fat cheese ½ cup sugar free lime jello Dairy: 3 Beans/nuts: 1/2 Snack Meats: 2 Fats/Sweets: 1 5 grape tomatoes Guacamole

35 2000 calorie option Dinner Whole Grains: 0 Fruits: 0 Vegetables: 5 Grilled salmon with your favorite seasoning 1 cup broccoli and walnut salad ½ cup sugar strawberry jello Dairy: 3 Beans/nuts: 1 Meats: 2 Fats/Sweets: 2

36 Day 4 &11 Nutrition 1200 calorie option Meals Breakfast Whole Grains: 0 Fruits: 0 Vegetables: 6 1 boiled egg with 2 ham slices 1 cup fat free flavored yogurt ½ cup tomato juice Dairy: 3 Beans/nuts: 1/2 Snack Meats: 2 Fats/Sweets: 1 18 cashew nuts 1 stick of low fat cheese Lunch 1600 calorie option Grilled fish Whole Grains: 0 Fruits: 0 1 cup egg salad ½ cup sugar free strawberry jello Vegetables: 5 Dairy: 3 Snack Beans/nuts: 1/2 Meats: 2 Pepper strips in guacamole Fats/Sweets: 1

37 Dinner 2000 calorie option Lean meat of your choice 1 cup Salad Romaine salad with Italian dressing Whole Grains: 0 ½ cup sugar free orange jello Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1 Meats: 2 Fats/Sweets: 2

38 Day 5 &12 Nutrition 1200 calorie option Meals Breakfast Whole Grains: 0 Fruits: 0 Vegetables: 6 1 scrambled egg with low fat Swiss cheese 2 slices Canadian bacon ½ cup v-8 juice Dairy: 3 Beans/nuts: 1/2 Snack Meats: 2 Fats/Sweets: 1 ½ cup mixed veggies with low fat cream cheese dip Lunch 1600 calorie option Stuffed tomatoes with tuna salad Whole Grains: 0 Fruits: 0 2 roll ups made with chicken ½ cup sugar free orange jello Vegetables: 5 Dairy: 3 Snack Beans/nuts: 1/2 20 peanuts Meats: 2 Fats/Sweets: 1 Dinner Grilled Chicken Lean

39 2000 calorie option 1 cup vegetable salad try sautéed carrots and onions ½ cup sugar free lime jello Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1 Meats: 2 Fats/Sweets: 2

40 Day 6 &13 Nutrition 1200 calorie option Meals Breakfast Whole Grains: 0 Fruits: 0 Vegetables: 6 1 scrambled egg with low fat cheese 2 slices ham ½ cup cranberry juice Dairy: 3 Beans/nuts: 1/2 Snack Meats: 2 Fats/Sweets: 1 ½ cup mixed veggies with low fat cream cheese dip Lunch 1600 calorie option 1 cup lentil salad Whole Grains: 0 Fruits: 0 2 roll ups made with roast beef ½ cup sugar free lime jello Vegetables: 5 Dairy: 3 Snack Beans/nuts: 1/2 Meats: 2 23 almonds, about an ounce Fats/Sweets: 1

41 Dinner 2000 calorie option Grilled chicken breast 1 cup Greek salad Whole Grains: 0 ½ cup sugar free orange jello Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1 Meats: 2 Fats/Sweets: 2

42 Day 7 &14 Nutrition 1200 calorie option Meals Breakfast Whole Grains: 0 Fruits: 0 Vegetables: 6 Mini-Egg Beaters Southwestern Style Omelet 2 slices Canadian bacon ½ cup v-8 juice Dairy: 3 Beans/nuts: 1/2 Snack Meats: 2 Fats/Sweets: 1 ½ cup pepper strips with low fat cheese Lunch 1600 calorie option 1 cup Greek salad Whole Grains: 0 Fruits: 0 2 roll ups made with roast beef ½ cup sugar free orange jello Vegetables: 5 Dairy: 3 Snack Beans/nuts: 1/2 Meats: 2 1/4 cup peanuts Fats/Sweets: 1

43 Dinner 2000 calorie option Grilled salmon with your favorite vegetable salsa 1 cup mixed vegetable salad Whole Grains: 0 ½ cup sugar free lime jello Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1 Meats: 2 Fats/Sweets: 2

44 Week 3 Phase 2 Day 1 Nutrition 1200 calorie option Meals Breakfast Whole Grains: 2 Fruits: 5 Vegetables: 4 1 cup bran flakes cereal with 1 small banana and 1 cup low fat milk 1 slice of whole wheat bread with 1 teaspoon margarine 1 medium Ruby Grapefruit Dairy: 2 Beans/nuts: 1/2 Snack Meats: 1 Fats/Sweets: 0 ½ cup fat free fruit yogurt Lunch 1600 calorie option 1 cup chicken salad Whole Grains:6 Fruits:5 2 whole wheat hamburger bun 1 cup fruit cocktail juice Vegetables:5

45 Dairy:2 Snack Beans/nuts:1/2 Meats: 1 ½ cup mixed nuts, unsalted Fats/Sweets:0 Dinner 2000 calorie option Roasted chicken breast 1 small baked potato Whole Grains:7 Fruits:6 Vegetables:5 1 slice of whole wheat bread 2 baby carrots 1 cup low fat milk Dairy:2 Beans/nuts:1 Meats:2 Fats/Sweets:3

46 Day 2 Nutrition 1200 calorie option Meals Breakfast Whole Grains:1 Fruits:6 Vegetables:4 Dairy:3 1 cup oatmeal 1 whole wheat English muffin with 1 tablespoon peanut butter 1 small apple 1 cup fat free yogurt Beans/nuts: 1/2 Meats:0 Snack Fats/Sweets:0 ½ cup dried apricot and raisins 1600 calorie option Lunch Whole Grains:5 Fruits:6 Vegetables:5 Chicken Waldorf salad 1 cup nonfat milk 1 cup Cantaloupe Dairy:3 Beans/nuts:1/2 Meats: 0 Snack Fats/Sweets:0 3 Graham crackers with cheese

47 2000 calorie option Dinner Whole Grains:6 Fruits:7 Vegetables:5 Dairy:3 1 cup whole wheat spaghetti with 1 cup marinara sauce, no salt French style green beans with crushed hazelnuts ½ cup cooked corn 1 cup pear juice pack Beans/nuts:1 Meats:1 Fats/Sweets:3

48 Day 3 Nutrition 1200 calorie option Meals Breakfast Whole Grains: 0 Fruits:6 Vegetables:3 Dairy:3 1 whole wheat bagel with peanut butter, no salt 1 banana 1 cup fat free milk 1 cup freshly squeezed orange juice Beans/nuts: 1/2 Meats: 0 Snack Fats/Sweets: 0 5 vanilla wafers 1 tablespoon sunflower seed 1600 calorie option Lunch Whole Grains:6 Fruits:3 Vegetables:4 Dairy:3 Beans/nuts:1/2 2 oz. sliced turkey with light Swiss cheese 1 cup potato salad 1 hamburger bun 1 apple Meats: 0 Fats/Sweets:0 Snack 1 cup fat free yogurt

49 2000 calorie option Whole Grains:7 Fruits:4 Vegetables:4 Dairy:3 Beans/nuts:1 Meats:1 Dinner 2 ounces cooked herb crusted cod ½ cup brown rice with vegetables Tomato spinach salad sautéed with canola oil 1 slice whole wheat bread Fats/Sweets:3

50 Day 4 Nutrition 1200 calorie option Meals Breakfast Whole Grains: 0 Fruits:6 Vegetables:6 Dairy:3 Beans/nuts: 1/2 Meats: 0 Fats/Sweets: 0 1 Chocolate Smoothie with Avocado and Banana (1 cup vanilla soya milk, ½ avocado, 1 banana, 1/8 c unsweetened cocoa powder and splenda to sweeten) ¼ cup mixed nuts, unsalted ½ cup fat free yogurt Snack Lunch 1600 calorie option Whole Grains:3 Fruits:6 Vegetables:4 Dairy:3 Beans/nuts:1/2 Meats: 0 Fats/Sweets:0 Beef barbecue sandwich with barbecue sauce, 1 hamburger bun, 2 sliced low fat Swiss cheese 12 low salt, wheat crackers 2 baby carrots 1 cup low fat milk Snack

51 Dinner 2000 calorie option 1 cup Spanish rice made with brown rice and canola oil 1 cup cantaloupe Whole Grains:4 1 cup fat free yogurt Fruits:7 Vegetables:4 Dairy:3 Beans/nuts:1 Meats:1 Fats/Sweets:3

52 Day 5 Nutrition 1200 calorie option Meals Breakfast Whole Grains: 0 Fruits:5 Vegetables:8 Dairy:2 1 whole wheat English muffin 1 teaspoon margarine spread 4 oz Greek Yoghurt Snack Beans/nuts: 1/2 Meats:1 Fats/Sweets:1 1 piece of string cheese 1 Clementine Lunch 1600 calorie option 1 cup tuna salad Whole Grains:4 Fruits:4 Vegetables:6 ½ cup cucumber salad with vinaigrette dressing ½ cup canned pear juice 1 tablespoon sunflower seed Dairy:2 Beans/nuts:1/2 Snack Meats: 1 Fats/Sweets:1 ½ cup of mixed trail mix(raisins, pumpkin seeds, pistachios, apricots)

53 Dinner 2000 calorie option 1 cup grilled salmon with barbecue sauce Whole Grains:5 Fruits:5 Vegetables:6 1 baked potato with light sour cream 1 whole wheat roll ½ cup sautéed apples with cinnamon Dairy:2 Beans/nuts:1 Meats:2 Fats/Sweets:2

54 Day 6 Nutrition 1200 calorie option Meals Breakfast Whole Grains: 1 Fruits: 5 Vegetables: 8 Dairy: 2 ½ cup fat free milk 1 apple 1 cup orange juice 1 cup oatmeal with applesauce Beans/nuts: 1/2 Meats: 1 Snack Fats/Sweets: 0 1 cup fat free fruit yogurt 1600 calorie option Lunch Whole Grains: 5 Fruits: 4 Vegetables: 5 Chicken sandwich made with whole wheat bread 1 cup fresh vegetable salad 1 pear Dairy: 2 Beans/nuts: 1/2 Snack Meats: 1 Fats/Sweets: 0 2 tablespoons peanuts, unsalted ½ cup dried apricot

55 2000 calorie option Dinner Whole Grains: 6 Fruits: 5 Vegetables: 5 4 oz. baked salmon 1 cup brown rice with spinach 2 baby carrots with Swiss cheese Dairy: 2 Beans/nuts: 1 Meats: 2 Fats/Sweets: 1

56 Day 7 Nutrition 1200 calorie option Meals Breakfast Whole Grains: 0 Fruits: 5 Vegetables: 7 Dairy: 4 ½ cup hot chocolate made with fat free milk 1 pear 1 cup apple juice 1 cup bran flakes cereal with 1 small banana and 1 cup low fat milk Beans/nuts: 1/2 Meats: 1 Snack Fats/Sweets: 1 1 cup fat free flavored yogurt 1600 calorie option Lunch Whole Grains: 7 Fruits: 4 Vegetables: 4 1 cup tuna and spinach salad 1 slice 100% whole wheat sandwich bread ½ cup cantaloupe Dairy: 4 Beans/nuts: 1/2 Snack Meats: 1 Fats/Sweets: 1 2 tablespoons sunflower seeds ½ cup almonds

57 2000 calorie option Dinner Whole Grains: 8 Fruits: 5 Vegetables: 4 4 oz. roasted turkey 1 cup Chinese style brown rice with vegetables Mixed veggies with reduced fat cheese Dairy: 4 Beans/nuts: 1 Meats: 1 Fats/Sweets: 2

58 8:00 AM Breakfast 10:30 AM Morning snack 12:00 PM Lunch 3:30 AM Afternoon snack 7:00 PM Dinner Meal Plan Schedule Guidelines for using the Dash Diet meal plan * Follow the meal plan as closely as you can * Substitute whole-wheat flour for all-purpose flour or other refined flour when the recipe calls for it * DO NOT use salt even if the recipe calls for it * Consume at least 4 servings of fruits/vegetables a day * Consume about 3 servings of whole grains a day * Consume about 2-3 servings of dairy a day * If using package products be sure that the label reads less than 10 grams of fat and sugar per serving and less than 300 mg of sodium * Have meals and snacks 2.5 to 3 hours apart no more than 4 hours * Cooked vegetables are either steamed, boiled, grilled or baked NO FRIED vegetables * You may make changes to the fruit and vegetable recommendations depending on the season * Choose whole-wheat pasta instead of regular pasta whenever having a pasta

59 Beverages Nuts and Seeds Vegetables Fruits Bread & Bakery Meat, Poultry & Seafood Dairy Sauces and Condiments Cereal Grains Frozen Foods Canned Foods Snacks Herbs and Spices

60 DASH Diet Shopping List Beverages 100% Fruit Juices Sparking Water Low Sodium Vegetable Juices Herbal Tea Nuts and Seed Almonds Cashews Hazelnuts Pecans, Peanuts, Pistachios Walnuts Vegetables Artichokes, Asparagus Beets, Broccoli, Bell Peppers, Brussels Sprouts Cabbage, Carrots, Cauliflower, Celery, Corn, Cucumber Egg Plant Green Beans Leeks and Leafy Greens, kale, lettuce and salad greens

61 Mushrooms Onions, red, white or yellow Peas Root Vegetables, parsnips and turnips Spinach, summer squash, zucchini Tomatoes FRUIT Banana s, Berries, blueberries, raspberries, blackberries Cranberries, Cherries, Citrus Fruits, Oranges, Ruby Grapefruit Dates Figs Grapes Kiwifruit Lemons or Limes Mango, Melon, watermelon, honeydew Nectarines Pears, Peaches, Papaya, Pineapple, Prunes, Plums Raisins BREADS & BAKERY Bagels Bread English Muffins

62 Pita Pizza Crust Tortilla (corn or whole wheat) Meat & Poultry & Seafood Beef, flank, round or sirloin Chicken or Turkey skinless or ground lean Eggs Pork tenderloins Sliced Deli Meat Seafood Fish Fillets Salmon Shrimp Tofu DAIRY Buttermilk -low fat Cheese (hard) reduced fat cheddar, Monterey Jack, Parmesan Cheese (soft) blue, feta, Chevre Cottage Cheese low fat) Milk (fat free or low fat) also Flavored milk Keifer Margarine (No Trans Fat)

63 Mozzarella (part skim) Sour Cream - low fat Yoghurt (Fat Free or low fat) SAUCES & CONDIMENTS Bean Dip Chili or Hot Sauce Hummus Marinara sauce (sodium free) Mayonnaise (low fat) Mustard Olive oil, Canola Oil, Sesame Pesto Salsa fresh Salad dressing (vinaigrette or low fat) Soy sauce ( reduced sodium) Sun Dried Tomatoes Vinegar, balsamic, red wine, rice wine, cider CEREAL Bran Cereal Whole Grain Cereal hot or cold Low Fat Granola Muesli Oats (old Fashioned)

64 GRAINS Barley, Brown Rice, Bulgur Couscous (whole wheat) Kasha( buckwheat) Pasta (whole wheat) Quinoa, Amaranth, millet Wild Rice FROZEN FOODS Chicken Breasts (skinless) Fish Fillets (plain & Shellfish) French Toast Fruit (no added sugar) 100% Fruit Juice 100 % Fruit Juice Bars Pancakes (whole grain) Vegetables (plain) Vegetable Burgers Waffles (whole grain) CANNED FOODS Applesauce (unsweetened) Beans ( black, kidney, pinto, refried, white) Chiles (diced) Tuna or Salmon Soup (reduced sodium)

65 Tomato Paste Tomato Sauce (Low sodium) SNACKS Wholegrain crackers, Dried fruit, popcorn, wholegrain pretzels, dark chocolate HERBS and SPICES Allspice Basil Bay leaves Cayenne Pepper, Cardamom Chili Flakes and Chili Powder Chives Cilantro Cinnamon Cloves Coriander Cumin, Curry Powder Dill Garlic and Ginger l Mint Mustard Nutmeg Oregano Paprika Parsley

66 Pepper black or white Rosemary Sage and Sesame Seeds Tarragon, Thyme Sometimes it s not easy finding the healthy foods in your supermarket; please check out this online Marketplace that delivers your favorite healthy foods to your doorstep. The Thrive Marketplace mission is to make healthy living affordable for you and they have wholesome products for wholesale prices. Thrive Market s catalog of more than 3,000 of the highest quality healthy foods and products from more than 400 of the best-selling brands on the market is available online at wholesale prices for the first time ever.

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68 DASH DIET BREAKFAST RECIPES Ham, Swiss and Avocado Scramble French Toast Baked Blueberry Oatmeal Multigrain Blueberry Pancakes Mixed Berry Muesli Pancakes- Banana and Walnut Scrambled Eggs Breakfast Pudding Fruit Pizza Egg and Cheese Muffin with Spinach BRUNCH Herbed Wild Mushroom Oatmeal DASH DIET LUNCH RECIPES Quesadillas with Cilantro Yoghurt Dip Tuna Salad Southwest Chipotle Bowl Cranberry Swiss Panini Watermelon and Blueberry Salad Stuffed Salmon and Avocado Wild Tuna Pita Pockets Grilled Chicken Salad with Mango and Avocado Pineapple Chicken Wrap DASH DIET SALADS RECIPES Cranberry, Orange and Jicama Blackened Chicken and Berry Salad

69 Blue Cheese Salad Skinny Tuna Melt Warm Vegetable Salad Light Avocado Egg Salad DASH DIET MASON JAR RECIPES Citrus Chicken and Orzo Salad Shrimp and Feta Cobb Salad Asian Noodle Salad Chipotle Chicken Salad Cranberry and Turkey Salad DASH DIET APPERTIZERS RECIPES Tomato Basil Bruschetta Nachos Seafood Chowder Zucchini Pizza Bites Hot Spinach Dip DASH DIET DINNER RECIPES Pasta Pie Chicken Portabella Burger Orange Beef and Rice Cheesy Burritos Chicken and Spanish Rice Turkey Meatloaf Cajun Spicy Baked Fish Zucchini Lasagna

70 Chicken Wraps Shepherd s Pie Salmon with Dill Mustard Sauce Southwestern Pork Chops Turkey Cajun Spiced DASH DIET GRILLING RECIPES Maple Southern Comfort Sauce BBQ Salmon BBQ Pineapple Shrimp BBQ Red Potato Salad BBQ Grilled Fruit DASH DIET SIDES Balsamic Vegetables Lemon Bulgur Pilaf Oven Baked Garlic Potatoes Mexican Corn Salad Garden Hummus Prosciutto Brussel Sprouts Brown Rice Parmesan Rice Cakes Tasty Turkey Stuffing Easy Cranberry Sauce DASH DIET SEAFOOD Tilapia and Mango Salsa Tuna Melt Cilantro Lime Tilapia Tacos

71 Tuna Pasta Citrus Shrimp Puttanesca Tuna Pasta Shrimp Marinated in Lime DASH DIET SLOW COOKER Spicy Ginger Beef and Broccoli Chili Chicken Zesty Barbeque Pulled Chicken DASH DIET SOUP Curried Cauliflower Soup Pumpkin Minestrone with Red Wine DASH DIET VEGETARIAN RECIPES Flatbread Vegetable Pizza Stuffed Peppers Spaghetti Sauce Roasted Asparagus and Tomato Penne Salad Gnocchi with Spinach and Pine nuts Vegetarian Cake DASH DIET SMOOTHIES Vitamin C Smoothie Chocolate Smoothie with Berries and Banana Green Smoothie Berry Smoothie Ginger and Mango with Almond Milk Pineapple Smoothie

72 DASH DIET SNACKS and COCKTAILS Watermelon Margarita Cucumber Cocktail Mango Cocktail Strawberry Colado Mexican Mojito Shrimp Cocktail Turmeric Tea Turmeric Cocktail Minty Green Tea DASH DIET DESSERTS Fruit Salad with Greek Yoghurt Lemon Cheesecake Pumpkin Pie Apple Blueberry Crisp Pineapple Kheer Fruit Kebabs Chocolate Soufflé Avocado Moose Dark Chocolate Strawberries

73 DASH Diet Breakfast Recipes Ham, Swiss and Avocado Scramble Fresh Avocado is a great way to start your day, they are so many benefits of including avocado in your diet, and they are incredibly nutritious and loaded with the heart healthy monounsaturated fats. Loaded with fiber and they have been proven to lower cholesterol and triglyceride levels. Multiple studies have shown that extracts from avocado and soybean oil can reduce the symptoms of arthritis. Serves 2 Ingredients 4 eggs 2 Tbsp. 2% milk Pepper, to taste 1 slice lean Canadian bacon or ham 1 slice Swiss cheese A Dash of tobasco 1/2 avocado Serve with Fresh Fruit of the season, blueberries, raspberries or melon Preparation Beat eggs with milk; add pepper, tobasco to taste. Chop the Canadian bacon or ham, Swiss cheese and avocado into 1/2 pieces. Heat a nonstick skillet over medium-low heat. When hot, spray with nonstick oil, then add the egg mixture and cook, stirring frequently, until eggs are almost done but still just a bit runny. Add the ham, cheese, and avocado, and cook until cheese melts and eggs are cooked through.

74 DASH FRENCH TOAST Everyone s favorite breakfast treat, Apple Sauce French Toast, and to make this recipe even more heart healthy, use 4 egg whites instead of 2 eggs for batter mix Add a little cinnamon or even nutmeg to increase the flavor. You can also round out this cozy meal with glass of non-fat milk for extra protein, potassium and magnesium. Ingredients: 2 eggs 1 2 cup milk 1 teaspoon ground cinnamon 2 tablespoons white sugar 1 4 cup unsweetened applesauce 6 slices whole wheat bread Preparation: In a large mixing bowl, combine eggs, milk, cinnamon, sugar and applesauce. Mix well. Lightly soak the bread one slice at a time until mixture is slightly absorbed. Cook on lightly greased skillet or griddle over medium heat until golden brown on both sides. Add fruit of your choice, blueberries, kiwi and strawberries are delicious, serve hot. Nutrition Information: Serving Size: 1 slice Per serving: 150 calories, 3 g total fat, 0.5 g saturated fat, 27 g carbohydrates, 8 g protein, 2 g fiber, 220 mg sodium, 100 mg calcium

75 BAKED BLUEBERRY OATMEAL This is a great way to start the morning and it is best prepared the night before and refrigerate it overnight. Just put it in the oven first thing when you get up. Ingredients 1 tablespoon canola oil 1/2 cup unsweetened applesauce 1/3 cup brown sugar Egg substitute equivalent to 2 eggs, or 4 egg whites 3 cups uncooked rolled oats 2 teaspoons baking powder 1 teaspoon cinnamon 1 cup skim milk 1 cup Blueberries Directions In a good-sized bowl, stir together oil, applesauce, blueberries, sugar and eggs. Add dry ingredients and milk. Mix well. Spray a 9-by-13 baking pan generously with cooking spray. Spoon the oatmeal mixture into pan. Bake uncovered at 350 F for 30 minutes.

76 DASH BLUEBERRY MULTIGRAIN PANCAKES Four grains offer a wholesome twist on the classic blueberry pancake. Top with Blueberry Syrup or traditional maple syrup and butter. Ingredients 1 c. all-purpose flour 0.75 c. whole-wheat flour 0.33 c. yellow cornmeal 0.33 c. old-fashioned rolled oats 2 tbsp. sugar 2 tsp. baking powder 0.50 tsp. baking soda 0.50 tsp. ground nutmeg 1.75 c. buttermilk 0.25 c. unsalted butter 0.33 c. honey 3 large eggs 1 c. fresh blueberries Prepare the Batter In a large bowl, combine the flours, cornmeal, oats, sugar, baking powder, salt, baking soda, and nutmeg. Using a whisk, add buttermilk, butter, honey, and eggs to dry mixture until a smooth batter forms. Gently fold in the blueberries. Make the pancakes: Preheat oven to 250 F. Lightly coat a nonstick skillet or griddle with vegetable-oil cooking spray and heat over medium-high heat. Once hot, pour 1/4 cupfuls of batter to form pancakes and cook until the tops bubble and the edges begin to crisp. Turn each pancake over and continue to cook until both sides are golden brown. Transfer pancakes to a baking pan and place in oven to keep warm until ready to serve. Repeat until all batter is used. Serve hot.

77 DASH MIXED BERRY MUESLI Prepare this recipe the night before and enjoy a balanced breakfast that is sure to keep you full until lunch because it is a good source of fiber. This dish also contains antioxidants and omega 3s. Ingredients: 1 cup old-fashioned rolled oats (raw) 1 cup fruit yogurt 1/2 cup 1% milk 1/2 cup dried fruit (try raisins, apricots, dates) 1/2 cup chopped apple 1/2 cup frozen blueberries 1/4 cup chopped, toasted walnuts Preparation: In medium bowl, mix oats, yogurt, milk and salt. Cover and refrigerate for 6-12 hours. Add dried and fresh fruit, and mix gently. Serve scoops of muesli in small dishes. Sprinkle each serving with chopped nuts. Refrigerate leftovers within 2-3 hours. Nutrition Information: Per serving: 170 calories, 5 g total fat, 1 g saturated fat, 27 g carbohydrates, 6 g protein, 3 g fiber, 45 mg sodium, calcium 10% daily value.

78 DASH PANCAKES: Banana and Walnut Forget the syrup and top with non-fat vanilla yogurt or Greek yoghurt. The extra protein will help keep you full throughout the morning. You ll also satisfy one of three recommended dairy servings for the day. Ingredients: 1 cup whole wheat flour 2 tsp baking powder 1/4 tsp salt 1/4 tsp cinnamon 1 large banana, mashed 1 cup 1% milk 3 large egg whites 2 tsp oil 1 tsp vanilla 2 tbsp chopped walnuts Preparation: Mix all dry ingredients in a large bowl. Combine milk, egg white, oil, vanilla and mashed bananas in another bowl and mix until smooth. Combine wet ingredients with the dry and mix well with a spoon until there are no more dry spots. Don't over-mix. Heat a large skillet on medium heat. Spray cooking spray to lightly coat griddle. Pour 1/4 cup of pancake batter onto warm griddle for each pancake. When the batter starts to bubble and the edges begin to set, flip the pancakes. Repeat with the remainder of the batter. Nutrition Information: Per serving: 146 calories, 4 g total fat, 1 g saturated fat, 22 g carbohydrates

79 DASH Scrambled Egg and Mozzarella Breakfast Pizza Ingredients 1 whole wheat English muffin 2 mushrooms, sliced 2 green onions, finely chopped 4 tablespoons diced green or red bell pepper 1/2 cup egg substitute 1/4 teaspoon pepper oregano or Italian seasoning, 4 teaspoons pizza sauce 1/2 cup shredded low-moisture, part-skim Mozzarella cheese Preparation Preheat oven to 350 degrees Fahrenheit. Split English muffin in half and toast; set aside. Heat a small non-stick skillet over medium heat. Add mushrooms, green onions and bell pepper. Cook, and stir continuously for 2 minutes, or until vegetables are softened. Stir egg substitute, pepper and oregano into vegetable mixture. Cook, stirring continuously until egg substitute is set, about 2 minutes. Spread 2 teaspoons of pizza sauce onto each English muffin half. Spoon a quarter of the egg mixture over pizza sauce then sprinkle with a quarter of the cheese. Spoon the remaining egg mixture and cheese evenly on top of the muffins. Place the muffins on a baking sheet and bake for 5 minutes, or until cheese is melted. Nutritional Facts Calories: 190, Total Fat: 5 g, Saturated Fat: 3 g Cholesterol: 15 mg Sodium: 520 mg, Calcium: 30% Daily Value Protein: 17 g Carbohydrates: 19 g Dietary Fiber: 3 g

80 DASH Diet Breakfast Bread Pudding This is a low calorie, low fat DASH Breakfast Bread Pudding Ingredients: 1 1/2 cup low fat 1% or fat free milk 4 eggs 2 tablespoons brown sugar 1/2 teaspoon vanilla extract 1/2 teaspoon ground cinnamon 1/8 teaspoon salt 3 cups cubed whole wheat bread, about 4 slices 1/2 cup peeled and diced apple Directions: Preheat oven to 350 degrees. In a large bowl combine milk, eggs, brown sugar, vanilla, cinnamon and salt. Whisk until well combined. Add the bread cubes, diced apple and raisins, and mix until all ingredients are combined and the bread has soaked up much of the liquid. Coat an 8-inch square baking dish with non-stick spray or butter. Transfer the bread mixture into the baking pan. Cover with foil and bake, or refrigerate for up to 24 hours. Place the bread pudding into the oven and bake for 40 minutes. Uncover and continue baking until golden brown, about 20 more minutes. Let stand for 10 minutes before serving. Dust with powdered sugar if desired. Makes 4 Equal Servings Nutritional Info: 250 calories, 6 g fat, 2.5 g saturated fat, 320 mg sodium, 3 g dietary fiber, 13 g protein.

81 Fruit Pizza on an English Muffin Fruit pizzas are perfect for a quick breakfast, afterschool snack, or dessert. Each mouthwatering pizza packs a nutritious punch with fiber, protein, and vitamins. Ingredients: 1 English Muffin (try whole grain) 2 tablespoons reduced fat or fat-free cream cheese (see notes) 2 tablespoons sliced strawberries 1 Kiwifruit 2 tablespoons blueberries 2 tablespoons crushed pineapple Preparation: 1. Split open the English muffin and toast the halves until lightly browned. 2. Spread cream cheese on both halves. 3. Divide the fruit between the two muffin halves and arrange on top of cream cheese. 4. These are best when served soon. 5. Refrigerate leftovers within 2 hours. Tip No cream cheese? Try peanut butter or sunflower seed butter. Make your own whipped cream cheese for easy spreading. Use an electric hand mixer to gradually beat 4 tablespoons of milk into 8 ounces of cream cheese. To make it fruit flavored, add any chopped, soft fruit (fresh, canned, or frozen) while beating. Store in a covered container in the refrigerator. Use any combination of fruit for topping the pizza. Try sliced apples, pears, bananas, and more. Nutrition Information: Serving size = one half muffin with fruit. Per serving: 120 calories, 3 g total fat, 1.5 g saturated fat, 19 g carbohydrates, 4 g protein, 3 g fiber, 190 mg sodium, 143 mg potassium, 28 mg magnesium, 114 mg calcium.

82 Tasty Egg and Cheese Muffin with Spinach A great way to start any day with a protein full breakfast that will suppress your appetite for hours, you can substitute the muffins with a whole grain tortilla. Ingredients: 2 whole-grain English muffins split 1 teaspoon olive oil 8 egg whites, whisked 4-6 Spinach leaves, finely chopped 2 Ounces (about 1/2 cup) reduced-fat Swiss cheese, shredded 1/2 cup grape tomatoes, quartered A dash of hot sauce Pepper Preparation: Preheat the broiler on high. Place muffins, cut side up, on a baking sheet and broil for 2 minutes or until beginning to lightly brown on edges. (Or you can do this in your toaster oven) Heat a medium skillet on medium heat. Add oil and sauté 3 of the spinach about 2 to 3 minutes. Add the egg whites, season with the hot sauce and pepper and cook, mixing with a wooden spoon until cooked through. Divide on toasted muffins and top with tomatoes and cheese.

83 Wild Mushroom Oatmeal Here is delicious brunch meals that will fulfill your appetite until dinner. This recipe serves 4 and is great when you have company stay over. Ingredients 12 oz sliced Mushrooms ½ red onion ½ red pepper 2 teaspoon of lemon juice ½ teaspoon ground black pepper 4 cups of water 2 cups of dry oats 1 teaspoon of rosemary 4 eggs Directions 1. Heat the oil in a large saucepan over medium-high. Add the mushrooms, onions, lemon juice, red pepper and pepper and sauté until the mushrooms are just cooked through, about 5 minutes. 2. While the mushrooms are cooking, fry the eggs in a nonstick skillet using cooking spray. 3. Add the water, rosemary, and bring to a boil over high. Stir in the oats and reduce heat to medium. Cook, while stirring occasionally, until the oats are fully cooked, about 6 minutes. 4. Sprinkle each serving with the cheese or top with an egg and serve. If desired, garnish with additional parsley. Serving size 1 ½ cups is only 252 calories

84 Cancer Preventative Foods 60 % Whole Grains plants and grains (they take longer to break down), complex carbo-hydrates as they take longer to metabolize 20 % Protein, salmon, beans 20 % Olive Oils Use turmeric with every meal, it is anti arthritic, anti cancer, helps prevent heart disease. Decreases oxidative stress, arthritis, inflammation Cut down on refined sugars, which includes white pasta, white flour, just substitute with multi grain bread and whole wheat pasta and brown rice. Lymphatic s have valves, so when you move the fluid in your valves start circulating which helps drain your lymphatic system. Exercise everyday.

85 DASH Diet: Lunch Recipes Quesadillas with Cilantro Yogurt Dip Quesadillas are a quick and easy lunch option that kids and adults enjoy. Serve them with the cilantro yogurt dip to make your meal even more festive and healthy. These were a nice snack and a good way to sneak vegetables into a meal for kids. Ingredients: 1 cup beans, black or pinto 2 Tablespoons cilantro, chopped ½ bell pepper, finely chopped ½ cup corn kernels 1 cup low-fat shredded cheese 6 soft corn tortillas 1 medium carrot, shredded ½ jalapeno pepper, finely minced (optional) CILANTRO YOGURT DIP 1 cup plain non-fat yogurt 2 Tablespoons cilantro, finely chopped Juice from ½ of a lime Preparation: Preheat large skillet over low heat. Line up 3 tortillas. Divide cheese, corn, beans, cilantro, shredded carrots, and peppers between the tortillas. Cover each with a second tortilla. Place a tortilla on a dry skillet and warm until cheese is melted and tortilla is slightly golden, about 3 minutes. Flip and cook other side until golden, about 1 minute. In a small bowl mix together the nonfat yogurt, cilantro and lime juice. Cut each quesadilla into 4 wedges (12 wedges total) and serve 3 wedges per person with about ¼ cup of the dip. Refrigerate leftovers within 2 hours.

86 DASH TUNA SALAD This is a delicious and healthy Tuna Salad; this can be made ahead of time as it tastes so much better. Ingredients 1 can water packed, low sodium tuna 2 hardboiled egg, diced 1/4 cup diced celery ½ cup light mayonnaise Juice of 1 fresh lime 1 teaspoon mustard 1 cup romaine lettuce Preparation: Pepper strips, grated carrot, grape tomatoes, shredded red cabbage Mix together tuna, egg, celery, mustard and mayonnaise. Season with pepper Refrigerate for several hours it tastes better. Make salad base with romaine lettuce, topped with a variety of sliced vegetables. Place 1/2 cup tuna on top. Refrigerate the remaining Tuna salad and have it as a healthy snack or for lunch again another day this week. While following the DASH eating plan, choose and prepare foods with less sodium (salt). Be creative-try herbs, spices, lemon, lime, vinegar, and saltfree seasoning blends while cooking and at the table.

87 DASH Southwest Chipotle Bowl Here is an ultra healthy lunch that will really satisfy your appetite for the rest of the day. Ingredients: 1 teaspoon vegetable oil 1 cup chopped vegetables (try a mixture - bell peppers, onion, corn, tomato, zucchini) 1 cup cooked chicken (chopped or shredded) 1 cup cooked brown rice. ½ cup pinto beans 4 tablespoons salsa of your taste 2 tablespoons shredded cheese 2 tablespoons low fat sour cream Preparation: In a medium skillet, heat oil over medium high heat (350 degrees in an electric skillet). Add vegetables and cook for 3 to 5 minutes or until vegetables are tender-crisp. Add cooked meat, beans or tofu and cooked rice to skillet and heat through. Divide rice mixture between two bowls. Top with salsa, cheese, sour cream and serve warm. Refrigerate leftovers within 2 hours. Nutrition Information: Per serving: 330 calories, 11 g total fat, 4.5 g saturated fat, 30 g carbohydrates, 27 g protein, 3 g fiber, 260 mg sodium, 259 mg potassium, 51 mg magnesium, 50 mg calcium

88 DASH CRANBERRY SWISS PANINI This is a delicious lunch time sandwich or snack; the cranberries have many health benefits for you, cranberries have anti inflammatory benefits, helps protect against urinary tract infections, they boost your immune system and have been shown to help increase your cardiovascular system Ingredients Cooking spray 1 cup arugula leaves 6 ounces low fat Swiss cheese, thinly sliced ¼ cup Cranberries ¼ cup non-fat honey mustard 8 slices whole-grain bread Instructions Preheat Panini press or non-stick skillet on medium heat then spread honey mustard over each slice of bread (ensure it is even). Make layers of cranberries, arugula leaves and cheese over 4 slices of bread. Top each with slices of bread that have remained. Slightly coat your skillet with cooking spray. Grill each sandwich until bread has toasted and all cheese melted. Allow pan to cool slightly before serving. This Recipe makes for 4 servings and is approximately 280 calories per serving. This is simply delicious.

89 DASH Watermelon and Blueberry Salad This mouth watering combination of watermelon, blueberries and feta crumbles will have you celebrating. Serves 4 To reduce the calorie intake try fat free feta cheese, this is really delicious and you d never know the difference. Feta lends the perfect amount of saltiness to the juicy watermelon and blueberry salad without needing additional salt. Ingredients: 2 cups watermelon, cubed 1 cup fresh blueberries 2 tablespoons fresh lemon juice 2 ounces crumbled reduced fat feta cheese 1 tablespoon fresh mint leaves, sliced thin Preparation: Combine the watermelon, blueberries and lemon juice in a large bowl. Toss to combine. Chill until ready to serve. Just before serving add the crumbled feta and thin-sliced fresh mint and toss gently to combine. Serve with a little plain Greek yoghurt to add a little creamy texture. Nutrition Information: Per Serving: 80 calories, 2 g fat, 1.5 g saturated fat, 28 g carbohydrate, 4 g protein, 200 mg sodium, 2 g fiber, 52 mg calcium, 130 mg potassium.

90 DASH Stuffed Salmon Avocado Salmon is packed with amino acids, protein, vitamins B12 and D. Oily fish is an important part of a healthy diet as their omega-3 fatty acids contribute to healthy brain and heart function. Monosaturated fats are found in avocados and help lower bad LDL cholesterol Ingredients 2 avocados, sliced in half 5 oz wild-caught salmon, cooked and cut into small chunks 1/2 cup lettuce, chopped 2 tbsp cilantro, chopped 3 tbsp fresh lemon juice 2 tbsp olive oil 1/2 tsp cumin Add all ingredients to a bowl and mix gently by hand. Spoon the mixture into each avocado half.

91 Wild Tuna Pita Pockets Canned tuna is a good source of low-fat protein and provides many vitamins and minerals, including selenium, iron, magnesium, phosphorus, vitamin B-12 and niacin. Here it's served with chopped vegetables in pita bread for a quick lunch. Ingredients 1 1/2 cups shredded sweet butter lettuce 3/4 cup diced tomatoes 1/2 cup finely chopped green bell peppers ¼ cup shredded carrots ¼ cup of chopped celery 1/2 cup finely chopped broccoli 1/4 cup finely chopped red onion 2 cans (5 ounces each) Wild Albacore tuna drained 1/2 cup low-fat ranch dressing 3 whole-wheat pita pockets, cut in half Directions In a large bowl, add the lettuce, tomatoes, celery, peppers, carrots, broccoli and onions. Toss to mix evenly. In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine. Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately.

92 Grilled Chicken Salad with Mango and Avocado Serve Grilled Chicken Salad with Mango and Avocado for lunch and let your family or loved ones enjoy this healthy and mouth-watering meal. Ingredients: 12 oz grilled chicken breast, sliced 1 cup diced avocado 1 cup diced mango 2 tablespoons diced red onion 6 cups baby red butter lettuce For the vinaigrette: 2 tablespoons olive oil 2 tablespoons white balsamic vinegar ¾ tsp of fresh ginger ½ tsp turmeric Preparation: 1) Whisk the olive oil, ginger, turmeric and balsamic vinegar together and set aside. 2) Toss the avocado, mango, chicken, and red onion together. 3) Fill a large salad platter with baby greens or divide them amongst four plates. 4) Top the greens with the chicken and avocado mixture. 5) Drizzle the dressing amongst the four servings.

93 Pineapple Chicken Wrap A tasty lunch for 4, chicken has zinc which helps maintain a healthy appetite. Chicken also contains calcium and phosphorous which is good for bone strength. Ingredients: 8 oz chicken breast (one large breast) ½ cup red or green capsicum, diced 1/2 cup pineapple ¼ cup onion, minced 2 tablespoons mayonnaise ¼ teaspoon garlic powder ¼ teaspoon black pepper 1 large whole wheat tortilla 4 large lettuce leaves Olive Oil Garlic Preparation: In a non-stick pan, add a little olive oil and garlic, and then add ½ inch cubed chicken breast on medium-high heat until done throughout In medium bowl, mix chicken, red or green peppers, pineapple and onions. Add mayonnaise, garlic and pepper. Mix gently until chicken mixture is evenly coated. Lay tortilla on clean cutting board or large plate. With a knife or clean kitchen scissors cut tortilla into four quarters. Place 1 lettuce leaf on each tortilla quarter, trimming the leaf so it doesn t hang over the tortilla. Put ¼ of the chicken mixture in the middle of each lettuce leaf. Roll tortillas up into a cone, with the two straight edges coming together and the curved edge creating the opening of the cone. Eat like a sandwich wrap. Refrigerate leftovers within 2 hours.

94 DASH DIET SALADS Cranberry and Orange Jicama Salad Jicama is low in calories and high in vitamin C and also contains a polysaccharide (linked group of simple sugars) known as inulin, which research has indicated improves calcium absorption in bones, possibly helping to prevent osteoporosis. Ingredients 4 cups jicama, peeled and julienned 2 oranges, sectioned 2 tablespoons fresh cilantro, chopped 1/3 cup fresh orange juice 2 tablespoons balsamic vinegar 1 tablespoon extra-virgin olive oil Cracked black pepper to taste Juice of one Lime 12 Dried Cranberries Instructions 1. Mix the jicama, orange sections, dried cranberries and chopped cilantro in a bowl. 2. Whisk together the remaining ingredients, toss with the jicamaorange mixture, season to taste with salt and pepper, and serve. There are many health benefits to jicama, some of them include the ability to help you manage your weight, optimize your digestion, boost your immune system, prevent various types of cancer, increase your energy levels, help manage diabetes, build strong bones, increase circulation, lowers blood pressure, and boosts brain function

95 Blackened Chicken with Berry Salad This is so easy to make and so delicious. Ingredients 4 Chicken Breast boneless Blackening spice mixture (Zatarain s) 1T. Olive Oil 2-3 cups lettuce (your choice, I used Romaine) 2 medium tomatoes, cut into wedges, or substitute grape tomatoes. 1/2 cup shredded red cabbage 1 cup strawberries 1 cup red raspberries (or blackberries) 1 cup blueberries Vinaigrette dressing Preparation Rinse chicken, blot dry. Dredge breasts through spice mixture on plate. Preheat the oil in a skillet over medium high heat. Sear both sides of chicken, cooking 2-3 m minutes per side. Reduce the heat until the chicken is fully cooked. (It is fantastic on the grill) Cool a few minutes, then slice into strips (we did bite size pieces for convenience). Arrange lettuce on plates and cover with tomatoes, red cabbage and shredded carrots. Top with a variety of berries and then place chicken on each salad. Dress with vinaigrette. 4 servings.

96 Blue Cheese Salad Ingredients 1 cup torn fresh mint leaves $ 1/3 cup thinly vertically sliced red onion $ 1 (6-ounce) package baby kale 1/4 cup plain 2% reduced-fat Greek yogurt $ 2 tablespoons fat-free buttermilk 2 teaspoons white wine vinegar 1 1/2 teaspoons extra-virgin olive oil $ 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 4 hard-cooked large eggs, quartered lengthwise $ 1 (8-ounce) package peeled and steamed baby beets, quartered (such as Melissa's) 1/2 cup coarsely chopped walnuts $ 2 ounces blue cheese, crumbled (about 1/2 cup) Preparation Combine mint, onion, and kale in a large bowl. Combine yogurt, buttermilk, vinegar, oil, salt, and pepper in a bowl, stirring with a whisk. Drizzle yogurt mixture over kale mixture; toss gently to coat. Arrange eggs and beets over salad; sprinkle with nuts and cheese.

97 Skinny Tuna Melt A tuna melt turns an ordinary tuna sandwich into an extraordinary one. It makes a super quick and easy lunch and is absolutely delicious. Compliment this lunch with an apple and a side salad. Use spinach or kale, add a few cherry tomatoes and mix lightly with low fat Thousand Island dressing used in the tuna melt. Quick and easy, lunch is served! Ingredients: 6 ounces white tuna packed in water, drained 1/3 cup chopped celery 1/4 cup chopped onion 1/4 cup low fat Russian or Thousand Island salad dressing 2 whole-wheat English muffins, split 3 ounces reduced-fat Cheddar cheese, grated black pepper to taste Preparation: Preheat broiler. Combine tuna, celery, onion and salad dressing. Season with pepper. Toast English muffin halves. Place split-side-up on baking sheet and top each with 1/4 of tuna mixture. Broil 2-3 minutes or until heated through. Top with cheese and return to broiler until cheese is melted, about 1 minute longer. Serves 4 Nutrition Information: Per serving: 210 calories, 6 g total fat, 3 g saturated fat, 20 g carbohydrates, 19 g protein, 3 g fiber, 417 mg sodium, 157 mg potassium, 17 mg magnesium, 185 mg calcium.

98 DASH Warm Vegetable Salad End the day on a positive and delicious note with this warm and comforting dinner. Pair your crunchy, vegetable-rich salad with a thick and creamy soup, and make this a dinner you won't want to miss. The warmth of the meal and the fiber in the vegetables will make you feel full. The salad dressing is packed with enzymes that will boost your energy levels. Ingredients 1 cup purple cabbage, chopped 1/2 cup radishes, chopped 1/2 cup broccoli 1/2 cup cauliflower 1/2 cup bok choy Directions Place cabbage and radishes on your dinner plate Steam broccoli, bok choy and cauliflower on top of cabbage and radishes Drizzle with your favorite Oil Free Dressing

99 Light Avocado and Egg Salad This avocado egg salad can be served on a slice of toasted whole wheat bread, on a bed of lettuce, wrapped in a whole wheat tortilla, or even in a hollowed out tomato. Ingredients: 4 large hard-boiled eggs, chopped, white and yolk separated 4 hard-boiled egg whites, chopped 1 medium avocado, cut into ½-inch pieces 1 tablespoon light mayonnaise 1 tablespoon fat free plain yogurt ½ teaspoon yellow mustard ½ tablespoon finely chopped chives 2 teaspoons red wine vinegar ½ teaspoon red pepper flakes ¼ teaspoon freshly ground pepper Preparation: Combine egg yolks with the avocado, light mayonnaise, yogurt, chives, vinegar, pepper flakes, and pepper. Mash with a fork. Add chopped egg whites and mix well.

100 DASH Mason Jar Recipes The secret to a perfect and tasty Mason jar salad is all in the order. The dressing goes in first. This is so important. This guarantees that your salad ingredient doesn t get soggy. Then go with a grain or a protein, or anything else big and chunky. This protects your more delicate ingredients from getting wet. Then add your favorite condiments, shaved nuts, walnuts, chia seeds, sesame seeds, cranberries, raisins, cheeses. The ingredients that you want to stay dry until just before you eat it. And if you have any leafy greens, they go in last. That way when you turn the Mason jar over and unload it all into a bowl, the greens will make the salad bed. You want to mix textures and flavors. Choose a smart combination of flavors and you ll have a filling protein, something salty and crunchy, and something sweet and tangy.

101 Citrus Chicken and Orzo Salad Ingredients 4 whole 12-ounce mason jars 2 cup orzo (cooked according to package directions) 1 whole chicken breast (grilled or poached) 2 whole roasted red peppers (diced) 1 cup red onion (finely chopped) 2 cup fresh spinach Creamy Citrus Dressing Ingredients 2 tablespoon Greek yogurt 1/4 cup orange juice 1 1/2 teaspoon orange zest 1 teaspoon balsamic vinegar 2 tablespoon olive oil Directions to Make Dressing 1. In a small bowl, combine Greek yogurt, orange juice, orange zest, balsamic vinegar, olive oil, salt and pepper. Whisk until well-combined. Set aside. 2. Using a fork, shred grilled chicken into small pieces. 3. Assemble each mason jar in the following order: First (bottom) layer: 2 or 3 tablespoons creamy citrus dressing Second layer: 1/2 cup roasted red peppers Third layer: 1/4 cup red onions Fourth layer: 1/2 cup orzo Fifth layer: 1/4 cup shredded chicken Sixth (top) layer: 1/4 cup spinach 4. Store in the refrigerator until ready to eat. When ready to serve, dump jar's content into a bowl, toss, and enjoy

102 DASH Shrimp & Feta Cobb Salad This is a delicious Summer time favorite, shrimp are loaded with protein, vitamin D, vitamin B3, and zinc, shrimp are an excellent, carbohydrate-free food for anyone determined to shed off pounds. Feta cheese is a white, crumbly sheep or cow s milk cheese that is pickled in brine Ingredients: A large mason jar A few teaspoons of your dressing of choice 2 Tablespoons chopped avocado 8 grape tomatoes 1 Tablespoon red onion, chopped 2 Tablespoons chopped cucumber A few handfuls of romaine lettuce and baby spinach 2 Tablespoons of chopped feta 6-8 cooked shrimp 1 boiled egg, chopped 2 slices of cooked bacon, chopped Directions Layer all items in order starting with the dressing, seal with the lid, grab a fork, napkin and off you go!

103 Asian Noodle Salad Jars Ingredients: For the Salad: 4 ounces soba noodles 1 red bell pepper, thinly sliced 1 cup shelled edamame, cooked 2 large carrots, peeled and shredded 4 green onions, thinly sliced 1/2 cup crunchy rice noodles For the Spicy Peanut Dressing: 2 tablespoons peanut butter 4 teaspoons sambal oelek 4 teaspoons rice vinegar 4 teaspoons soy sauce 1/4 cup extra virgin olive oil 1 tablespoon black sesame seeds Directions: 1. In large pot of boiling water, cook noodles according to package instructions. Rinse under cold water and drain. 2. Meanwhile, make Spicy Peanut Dressing: In a small bowl, whisk together peanut butter, sambal oelek, rice vinegar and soy sauce. While whisking, slowly drizzle in oil until all oil is incorporated. Stir in sesame seeds. 3. Divide Spicy Peanut Dressing equally among 4 pint-sized mason jars. Divide soba noodles over dressing. Layer remaining ingredients, ending with rice noodles. Top with lids and refrigerate up to 5 days. To serve, pour onto plate or bowl, stir and enjoy.

104 Chipotle Chicken Salad Everyone enjoys a Chipotle Mexican Style meal, and this nutritious meal will satisfy your appetite for hours. 1. Dry off both chicken breasts thoroughly with paper towels, and season both sides of each breast using the 2 teaspoons of salt. 2. In a large skillet, heat 1 tablespoon coconut oil or ghee over medium-high heat until the oil is very hot. 3. Add the chicken breasts to the hot skillet, and cook for about 4 minutes on each side. Both sides should have a pretty brown sear to them. 4. When the chicken breasts are cooked all the way through, remove them to a cutting board to cool. Once they've cooled, cut the chicken into small chunks, about 1/2 square inch each. 5. When all ingredients have cooled, you can begin to assemble your Mason salads. Add 1 tablespoon of Greek yogurt to the bottom of each Mason jar. 6. Layer 1-2 tablespoons of cheese over the quinoa and a layer of chicken and add corn or carrot for texture. (To make this vegetarian, substitute 1 can of rinsed beans instead of the chicken.) 7. Fill the remaining space in the Mason jar with lettuce, and sprinkle some additional chopped cilantro on top before screwing on the lid.

105 Cranberry and Turkey Salad with Almonds, Balsamic Vinaigrette A great recipe for leftover at Thanksgiving, you get to use up your leftover Turkey and Cranberries. Recipe requires two clean quart jars with lids. Ingredients o o o o o o o o 3 Tablespoons Balsamic vinaigrette 1 cup diced yellow / red bell pepper 1/2 cup blueberries, washed and dried ¼ Cranberries or Cranberry jelly 1/4 cup turkey ¼ cup low fat Cheddar Cheese 6 Cherry tomatoes arugula or spinach Instructions 1. In the bottom of a clean, dry quart jar, spread 1 1/2 Tablespoons of salad dressing. Repeat with second jar. 2. Put 2-3 Cherry tomatoes and 1/8 cup of cheese 3. Scatter yellow / red bell pepper and cranberries and blueberries into the jars, dividing equally between the two. 4. Add 2 Tablespoons both turkey and toasted almonds to the jars. 4. Pack remainder of jar with well-dried arugula or spinach and cover with a lid. 5. Place in the refrigerator and keep for up to 5 days

106 DASH Diet Appetizers DASH Diet Tomato Basil Bruschetta This is a delicious Appetizer for any party Ingredients: 1/2 whole-grain baguette, cut into six 1/2-inch-thick diagonal slices 2 tablespoons chopped basil 1 tablespoon chopped parsley 2 cloves garlic, minced 3 tomatoes, diced 1 teaspoon olive oil 2 teaspoons balsamic vinegar 1 teaspoon black pepper Parmesan Cheese Directions: Toast baguette slices in 400 F oven until lightly browned. Fresh herbs really give this appetizer a great flavor, but if you only have dried herbs that is just fine. Mix all other ingredients together. Spoon mixture evenly over the toasted bread. Dust a little parmesan cheese on top. Serve while warm. Nutritional Info Per Serving: 110 calories, 2 g total fat, 20 g carbs, 3 g protein, 4 g fiber, 123 mg sodium

107 DASH Nachos The DASH Nachos are amazing; these are a healthy version of the ever pleasing Nachos. Using potatoes and lean ground turkey for nachos saves calories. Ingredients: 1 pound small red potatoes, with skins on 2 teaspoons oil or cooking spray 8 ounces ground turkey, 99% fat free ½ teaspoon chili powder ½ cup cheddar cheese, shredded 1 cup lettuce, shredded 1 medium tomato, diced ¾ cup 1 cucumber, peeled and diced 1 tablespoon cilantro, chopped ¾ cup salsa Preparation: Slice potatoes into small circles about 1/4 inch thick. Lightly coat the potato slices with oil. Put potato slices on a baking sheet in a single layer. Bake in the oven at 450 degrees for minutes, depending on how crisp you would like them. Meanwhile, add ground turkey and chili powder to a skillet. Cook, stirring over medium heat for 8-10 minutes or until turkey browns. Remove potatoes from the oven. Transfer baked potatoes to a casserole dish or an oven-safe dish. Top with turkey and sprinkle with cheese. Put back in the oven to melt the cheese, about 2 minutes. Remove from oven and top with lettuce, tomato, cucumber, cilantro, and salsa. Nutrition Information: Per Serving: 192 calories, 6 g total fat, 3 g of carbohydrates, 16 g protein, 2 g of fiber, 242 mg sodium, 531 mg potassium, 24 mg magnesium, 19 mg calcium

108 DASH Seafood Chowder A great Seafood dish is often filling enough for a healthy lunch option, but if you are having some special guests over, try this DASH Seafood Chowder, you will get lots of great comments. Use your favorite seafood, shrimp, halibut, mussels or salmon Ingredients: 2 medium potatoes, cubed 1 carrot, sliced 1/4 inch thick 1 medium onion, chopped 1 celery stick 1 cup clam juice 1 cup water 1 tbsp butter ¼ tsp pepper 1 pound lean fish (halibut, cod, or salmon) cut into 1-inch pieces 1 6 ½ oz. can clams, un-drained 1 12 oz. can evaporated skim milk 2 tbsp chopped fresh chives 1 tsp paprika Preparation: In a large saucepan combine potatoes, carrots, celery, onion, clam juice, water, butter, salt and pepper. Bring to a boil and reduce heat, cover and simmer minutes or until potatoes are almost tender. Stir in fish and clams, and increase heat until the soup just begins to boil. Reduce heat and simmer about 5 minutes or until fish flakes easily with a fork. Stir in milk, chives and paprika and heat through. Nutrition Information: Per serving: 260 calories, 4 g fat, 1.5 g saturated fat, 38 g protein, 20 g carbohydrate, 2 g fiber, 480 mg sodium

109 DASH Zucchini Pizza Bites If you like pizza, but don t like the calories, these Zucchini Pizza bites are a great substitute, make plenty as these are very tasty snacks. Ingredients: 4 slices large zucchini, cut ¼ inch thick spray olive oil (or non-stick cooking spray) pepper 4 tablespoon pizza sauce 2 tablespoon shredded part-skim mozzarella cheese Preparation: Preheat broiler to 500 F. Spray both sides of each zucchini slice lightly with olive oil or cooking spray and season with pepper. Place zucchini slices in the broiler for 2 minutes, turn over, and broil 2 minutes longer. Remove from broiler and top each slice with 1 tablespoon pizza sauce and ½ tablespoon cheese. Broil for an additional minute or two, until cheese is melted. Serve immediately. Nutrition Information: Per serving: 69 calories, 4 g total fat, 1.7 g saturated fat, 5 g carbohydrates, 5 g protein, 1 g fiber, 136 mg sodium, 228 g potassium, 17 g magnesium, 127 mg calcium

110 DASH Hot Spinach Dip This lightened up cheesy spinach dip is perfect for any gathering. You can double or triple the recipe as needed. This is always a big hit for any dinner party and so easy to make ahead of time. If you have a small crock pot, you could cook it on high for 2 hours, then keep it on warm for your guests. Ingredients: 10 oz frozen chopped spinach, thawed and excess liquid squeezed out 1/2 cup plain Greek yoghurt 5 tbsp light mayonnaise 1/3 cup Parmigianino Reggiano 1/4 cup scallion, chopped 1 clove garlic, crushed 1 cup (4 oz) shredded part skim mozzarella cheese fresh pepper to taste Directions: Preheat the oven to 375 F. Combine all the ingredients in a medium bowl. Place in an oven-proof dish and bake at 375 for minutes, until hot and cheese is melted. Serve right away. Can be made one day in advance and stored in the refrigerator before baking. This recipe makes approximately 2 ½ cups.

111 DASH DIET DINNER RECIPES Super Pasta Pie This is a great recipe you can make with the kids after school and it will be a recipe they can share and pass onto their kids. You can use any pasta; it works well with Spaghetti or Ziti. In this recipe I have used ground turkey, but you can use ground beef or ground lean chicken whatever you prefer. Ingredients 12 oz. spaghetti (keep ½ cup of cooking water for later) 1 yellow onion, chopped ½ red capsicums ½ green capsicums 1 lb of ground turkey (or chicken or beef) 1 cup tomato paste 3 large eggs 1 cup of 2% shredded mozzarella 1 cup of 2% grated parmesan cheese 1 tablespoon of dried mixed herbs (3 tablespoons of fresh) 1 teaspoon Chia Seeds 2 tablespoon olive oil Preheat oven to 350. In a large skillet, sauté the onions until soft. Add ground turkey or beef, and ¾ cup of the tomato paste. Add half the pasta water and the capsicums and chia seeds stir well. Consistency should be like a thick Bolognese sauce, add more cooking water as needed. In a large bowl, mix together the cooked spaghetti, eggs, parmesan cheese, 1 cup of the mozzarella, and ¼ cup of the tomato paste. Grease a 9 or 10-inch pie pan with olive oil. Spread half the meat mixture over the bottom of the pan. Add the spaghetti mixture and press it down to level it. Top with the remaining meat mixture; scatter the remaining mozzarella on top. Bake the pie in the oven for 30 to 35 minutes. Remove from the oven and let sit about 10 minutes. Use a sharp knife or pizza slicer to cut into wedges like a pie. Serve with a green salad.

112 Dash Chicken Portabella Burger This is a flavorful recipe that can be an alternative to the traditional burger. Mushrooms are a great bun substitute. Try this recipe for a guilt-free lunch, whether you're a DASH Dieter or just looking for a satisfying meal. Ingredients 4 portabella caps 2 tbsp coconut oil 1 boneless, skinless chicken cutlet, cooked (and cut into two pieces) 2 slices tomato 1/2 cup fresh spinach leaves Red Onion to your liking ½ Avocado Directions 1. Gently scoop out the gills and stems from the undersides of the mushrooms. 2. Heat coconut oil in a skillet and cook mushrooms for about three-to-five minutes on each side or until the mushrooms turn golden brown on the top and become tender. 3. Remove the mushrooms from the pan. On one mushroom, pile on cooked chicken, turkey bacon, tomato, spinach and 1 1/2 tablespoons of guacamole. Top with the other mushroom. 4. Repeat with other mushrooms. Cut the sandwiches in half

113 Orange Beef and Rice A delicious and very healthy dinner, so make plenty so you have some leftovers for your lunch the next day. Ingredients 3 tbsp. vegetable oil 500g beef steak (I use sirloin), chopped into strips 2 tbsp. corn flour/cornstarch pepper Juice of 2 large oranges Zest of half an orange 3 tbsp. caster sugar 5 tbsp. soy sauce (make sure it s salt-free soy sauce) 2 cloves of garlic, peeled and crushed 1 tablespoon of ginger, 1 tsp rice vinegar 2 red pepper, sliced into chunks 1 large onion peeled and sliced into chunks To Serve: Boiled rice 4 spring onions/scallions chopped on the diagonal

114 Instructions Heat the oil in a wok or large frying. Pat the beef dry with some kitchen roll, then mix the cornflour with the salt and pepper and toss the beef in the cornflour until completely coated. When the oil is hot, tip the beef in and fry until crispy. I try not to move the meat around too much as this seems to reduce the amount of crispiness you get. It generally takes about 9 or 10 minutes to crisp up the beef, with about 3 or 4 stirs during that time. Some people would say to crisp the beef in batches,, and so long as you're using a large pan, and very hot oil you can get away with doing the lot in one go. Once the beef is crispy and cooked through, remove the beef using a slotted spoon, and place in a bowl lined with kitchen roll to soak up excess fat. Whilst the beef is cooking, mix the orange juice, zest, sugar, soy sauce, garlic, and ginger and rice vinegar and put to one side. After the beef has been removed from the pan there should still be a little oil left. Turn the heat down a little and add the sliced red pepper and onion. Fry for a minute or two (so they're hot but still crunchy), then pour over the orange sauce. Turn up the heat and bring to the boil, then add the beef back in. Give it a stir and heat through for 1 minute. If your sauce is looking too thin, you can stir in a little bit of cornflour mixed with cold water to thicken. Once bubbling and thick, serve up with boiled rice. Garnish with the spring onions/scallions.

115 Cheesy Burritos These burritos are wonderfully rich and cheesy, and for only 314 calories per serving, it makes for a perfect weeknight meal, if you have any leftovers, they are great the next day. INGREDIENTS 1 Pound of Lea Ground Turkey 1 (15oz) can of Black Beans (or refried beans)

116 1 (6 oz) of Tomato Paste ½ cup 2% Mexican Cheese Blend) 1 packet of Burrito Seasoning mix 16 Low Carb high Fiber Tortillas 8 Slices of reduced fat cheese Optional: Add bell peppers, sliced tomatoes, salsa to fill up the burritos COOKING 1/ In a large skillet, over med-high heat, break up ground turkey and add burrito seasoning. Cook until turkey meat is browned and cooked through, and turn heat down to low. 2/ While meat is browning, pour beans in a bowl and lightly mash the beans together with the tomato paste until some of the beans are smashed, and the tomato paste is well combined with the beans-(i use a fork to do this). 3 / Add the bean mixture, and shredded cheese to the skillet with the ground meat, and mix well until the cheese is melted, and everything is well combined, and remove from the heat. 4 / Place 1/4 cup of burrito filling in each tortilla and roll up burrito style. (You may also put shredded lettuce, chopped tomatoes, and/or any other chopped veggies you would like in the burrito at this time!) 5/ Place 2 burritos side by side on each plate. Cut 1 cheese slice (per plate) into 4 long slices, and place 4 strips length-wise across the 2 burritos. 6/ If you are eating these immediately, place plate in microwave for 1 minute, to melt cheese on top of burritos. (If eating later~ cover plate with saran wrap, and refrigerate until ready to eat! Just before eating, microwave for 1 minute to melt the cheese!) 7 / Serve immediately with a little Salsa

117 Chicken and Spanish Rice Chicken pieces of your choice simmered with rice, tomatoes, onion, bell pepper and spices. This is a delicious and filling dish that you won't be able to get enough of. 1 cup chopped onions 3/4 cup green peppers 2 tsp vegetable oil 1 8 oz can tomato sauce 1 tsp parsley, chopped 1/2 tsp black pepper 1 1/4 tsp garlic, minced 5 cups cooked brown rice (cooked in unsalted water) 3 1/2 cups chicken breasts, cooked, skin and bone removed, and diced 1. In a large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat. 2. Add tomato sauce and spices. Heat through. 3. Add cooked rice and chicken. Heat through. Makes 5 servings, Serving Size: 11/2 cup

118 Turkey Meatloaf Meatloaf is everyone s favorite, mixing the Turkey Ground meat is a lot healthy option. Ingredients 1/2 pound lean ground turkey ½ pound of Spicy sausage meat 1/2 cup regular oats, dry 1 large egg, whole 1 Tbsp onion, dehydrated flakes 1/4 cup ketchup* 1. Combine all ingredients and mix well. 2. Bake in a loaf pan at 350 F for 25 minutes or to an internal temperature of 165 F. 3. Cut into five slices and serve. * To reduce sodium, use low-sodium ketchup. New sodium content for each serving is 74 mg. Makes 5 servings Serving Size: 1 slice (3 oz)per Serving: Calories: 191 Total Fat: 7 g Saturated Fat: 2 g Cholesterol: 103 mg Sodium: 205 mg Protein: 23 g Carbohydrate: 9 g Calcium: 24 mg Magnesium: 33 mg Potassium: 268 mg Fiber: 1 g

119 Cajun Spicy Baked Fish This is perfect for large parties or church outings. Ingredients 1 pound salmon (or other fish) fillet Juice of 1 lime ½ tsp cumin ½ tsp paprika ½ tsp ground coriander 1 Tbsp olive oil 1 tsp spicy seasoning, salt-free 1. Preheat oven to 350 F. Spray a casserole dish with cooking oil spray. 2. Wash and dry fish. Place in dish. Put the salmon in a bowl, pour over the lime juice and leave the salmon to cure for 5 mins. Meanwhile, mix all the spices together with the sugar. Lift the salmon out of the lime juice and roll in the spices so it s completely coated. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Serve with rice ad a lovely Salsa, recipe below. Makes 4 servings Serving Size: 1 piece (3 oz) Per Serving: Calories: 192 Total Fat: 11 g Saturated Fat: 2 g Cholesterol: 63 mg Sodium: 50 mg Protein: 23 g Carbohydrate: 1 g Calcium: 18 mg Magnesium: 34 mg Potassium: 560 mg Fiber: 0 g

120 DASH Zucchini Lasagna 1/2 pound cooked lasagna noodles, cooked in unsalted water 3/4 cup part-skim mozzarella cheese, grated 1 1/2 cups cottage cheese,* fat-free 1/4 cup Parmesan cheese, grated 1 1/2 cups raw zucchini, sliced 2 1/2 cups low-sodium tomato sauce 2 tsp basil, dried 2 tsp oregano, dried 1/4 cup onion, chopped 1 clove garlic 1/8 tsp black pepper 1. Preheat oven to 350 F. Lightly spray a 9- by 13-inch baking dish with vegetable oil spray. 2. In a small bowl, combine 1/8 cup mozzarella and 1 Tbsp Parmesan cheese. Set aside. 3. In a medium bowl, combine remaining mozzarella and Parmesan cheese with all the cottage cheese. Mix well and set aside. 4. Combine tomato sauce with remaining ingredients. Spread a thin layer of tomato sauce in the bottom of the baking dish. Add a third of the noodles in a single layer. Spread half of the cottage cheese mixture on top. Add a layer of zucchini. 5. Repeat layering. Add a thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil. 6. Bake 30 to 40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions. * To reduce sodium, use low-sodium cottage cheese. New sodium content for each serving is 165 mg. Makes 6 servings Serving Size: 1 piece Per Serving: Calories: 200,Total Fat: 5 g, Saturated Fat: 3 g, Cholesterol: 12 mg, Sodium: 368 mg, Protein: 15 g, Carbohydrate: 24 g, Calcium: 310 mg, Magnesium: 46 mg, Potassium: 593 mg, Fiber: 3 g

121 Chicken Wraps Ingredients Wrap1 egg 4 egg whites 1/2 cup skim milk 1/4 cup coconut flour, sifted cooking spray Wrap Filling 2 cups shredded cooked boneless, skinless chicken breast meat 1/2 cup chopped artichoke hearts (drained and rinsed) 1/4 cup minced red onion 2 cups chopped baby spinach 1/4 cup fat-free Italian salad dressing Instructions Whisk the egg, egg white, and milk until well combined and slightly frothy. Sift the coconut flour into the mixture and whisk again until well combined. Let the batter rest at room temperature for 15 minutes. While the wrap batter is resting, toss together the chicken, artichoke hearts, red onion, baby spinach, and Italian dressing. Keep the filling refrigerated until needed. Add the cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan. Rewhisk the wrap batter and then pour 1/4 cup of the wrap batter to thinly coat the bottom of the pan (add a little more if needed to coat the bottom of the pan). Let the wrap cook until the edges begin to brown. Using a spatula, flip the wrap and continue to cook for another minute. Slide the wrap on to a plate and continue this process to make 6 wraps or crepes. Let the wraps cool. Divide the chicken mixture evenly among each wrap (about ½ cup of filling per wrap) and roll. Choices: 1/2 Carbohydrate, 3 Lean Protein

122 The DASH Shepherd s Pie Is Loaded With Healthy Vegetables and Topped With Mashed Potatoes. Ingredients: 2 large baking potatoes, peeled and diced 1/2 cup low-fat milk 1 pound lean ground beef 1 medium onion, chopped 1 clove garlic, minced 2 tablespoons flour 4 cups frozen mixed vegetables 3/4 cup reduced sodium beef broth 1/2 cup shredded cheddar cheese ground pepper to taste Put diced potatoes in saucepan; add enough water to barely cover. Bring to boil. Reduce heat and simmer, covered, until soft (about 15 minutes). Drain potatoes and mash. Add milk, and set mixture aside. Preheat oven to 375 degrees. Brown meat, onion, and garlic in a large skillet. Stir in flour, and cook for 1 minute, stirring constantly. Add vegetables and broth. Cook 5 minutes until bubbly. Stir well. Spoon vegetable mixture into 8 inch square baking dish. Spread potato mixture over vegetable/meat mixture. Sprinkle cheese on top. Bake 25 minutes, until hot and bubbly. Makes 6 Equal Servings Nutritional Info per Serving: 320 calories, 7 g total fat, 39 g carbs, 24 g protein, 5 g fiber, 200 mg sodium

123 Poached Salmon with Mustard-Dill Sauce This elegant meal takes less than 30 minutes to put together and yet is impressive enough for entertaining. This is a great dinner for nights when you don t want to turn on the oven but still crave a home cooked meal. Salmon and other cold water fish have high levels of heart healthy Omega-3 fatty acids. Ingredients: 1 teaspoon olive or vegetable oil 2 tablespoon shallots, finely chopped 1 1/2 cup fat-free or low fat milk Freshly ground black pepper to taste 1 1/4 lb salmon fillet, about 1 inch thick, skin on, cut into 4 portions 1 tablespoons fresh lemon juice 1 1/2 teaspoons cornstarch 2 tablespoons chopped fresh dill 1/4 cup reduced-fat sour cream 2 teaspoons Dijon mustard Lemon or Lime wedges and fresh dill sprigs for garnish Preparation: In a 10-inch skillet or sauté pan, heat oil over medium heat. Add shallots and sauté until softened, 30 to 60 seconds. Add milk, shallots and pepper; bring to simmer, stirring. Reduce heat to low. Slip salmon pieces in the milk sauce, skin-side up; immediately turn over. Cover and poach salmon gently, spooning milk cooking liquid over top of salmon occasionally, just until interior is opaque, 10 to 12 minutes. With a slotted spoon, carefully transfer salmon to a warm platter. Cover with foil and keep warm. Mix lemon juice and cornstarch; add to poaching liquid and cook, stirring constantly, until slightly thickened, about 1 minute. Stir in sour cream, chopped dill and mustard. Garnish salmon with lemon wedges and dill sprigs. Serve with the mustard-dill sauce.

124 Southwestern Pork Chops This recipe uses southwest ingredients to make a tasty and tender porkchop that is still low in calories. It is also easy to put into the marinade in the morning and simply cook later in the day for dinner. Ingredients: 4 (6 ounces each) lean boneless pork chops 4 cloves garlic, crushed 1 tablespoon of Chipotle Hot Sauce 1 teaspoon cumin 1 teaspoon chili powder 1 teaspoon paprika 2 tablespoon of cilantro Fresh black pepper to taste Juice of ½ lime (about 1 tablespoon) Zest of lime (about 1 teaspoon) Preparation: Trim any fat off pork. In a large bowl season pork with garlic, cilantro, cumin, chili powder, paprika, and pepper. Add lime juice and lime zest. Allow pork to marinate overnight if possible. Line a broiler pan with foil for easy clean-up. Place pork chops on the broiler pan and broil about 4-5 minutes on each side or until nicely browned. Alternatively, grill pork chops on the outdoor grill over high heat, 4-5 minutes per side until the internal temperature reaches 145 degrees. Serve topped with remaining marinade and garnished with avocado and cilantro. Serving size: 1 pork chop

125 Turkey- Cajun Spiced Turkey can be a plain here is a wonderful recipe to spice up your bird, the secret to a flavorful and moist turkey is in the brine. Then we make beautiful rich flavorful and great flavored gravy. It is a good idea to do this the night before your turkey dinner. Fresh herbs really are the best choice if you have them in the garden. Cajun spice mixture o o o o o o o 2 tablespoons garlic powder 2 tablespoons paprika 1 tablespoon dried oregano 1 tablespoon dried thyme 1 tablespoon freshly ground black pepper 1 tablespoon mustard powder 4 teaspoons cayenne pepper Preparation To make the Cajun spice mixture, in a small bowl, mix all the ingredients to blend. This gives your turkey a lovely golden brown finish. Turkey and gravy o o o 6 quarts cold water One 12-ounce bottle amber ale beer, room temperature 1 cup packed brown sugar

126 o o o o o o o o o o 3 rosemary sprigs, divided One 14- to 16-pound whole turkey 3 celery stalks, coarsely chopped 2 green bell peppers, seeded, coarsely chopped 2 yellow onions, coarsely chopped 1 teaspoon minced garlic 3/4 cup (1 1/2 sticks) unsalted butter, divided 4 cups homemade turkey stock or reduced-sodium chicken stock 3 thyme sprigs 1/4 cup all-purpose flour To brine the turkey: In a large pot, bring 1 quart of water to a boil over high heat. Add the beer, sugar, and 1/3 cup of the spice mixture and stir until the sugar has dissolved. Add 2 rosemary sprigs and remove from the heat. Pour the hot brine into a container large enough to hold the turkey and add the remaining 5 quarts of cold water to cool the brine. Place the turkey into the brine, making sure it is entirely submerged. Cover the container tightly with a lid or plastic wrap and refrigerate for about 12 hours or overnight When you are ready to cook the turkey preheat the oven to 350 F. Remove the turkey from the brine and discard the brine, reserving the rosemary sprigs, and then pat the turkey skin dry with a clean towel. Stuff the main turkey cavity with half of the chopped celery, bell pepper, onion, and reserved brined rosemary sprigs, and tie the turkey legs together with butcher's twine, this make the turkey cook more evenly.. In a small heavy saucepan, melt 1/2 cup (1 stick) of the butter. Remove the pan from the heat and stir in 2 tablespoons of the spice mixture.

127 Place the remaining celery, bell pepper, and onion in a large roasting pan with a rack. Set the roasting rack in the pan and place the turkey on the rack. Brush some of the spiced butter all over the turkey. Cover the pan with aluminum foil and roast the turkey for 1 hour and 40 minutes. Baste the turkey and continue roasting uncovered for about 1 hour and 20 minutes longer, or until a meat thermometer reads 160 F when inserted into the part of the thigh nearest to the thigh and hip joint. Transfer the turkey to a carving board (do not clean out the roasting pan), and rest at room temperature for 30 minutes before carving. Gravy: Set the roasting pan on the stove over medium-high heat. Add the chicken stock, thyme sprigs, and remaining rosemary sprig to the pan drippings in the roasting pan, and bring the mixture to a simmer, stirring often to scrape up the brown bits. Strain the pan juices, and discard all the solids. Spoon off the fat that has settled to the top of the pan juices. In a medium heavy saucepan, melt the remaining 1/4 cup (1/2 stick) of butter over medium heat. Stir in the remaining 2 teaspoons of the spice mixture (reserve any extra spice mixture for another use) and cook for about 30 seconds, or until fragrant and toasted. Stir in the flour and cook, stirring often, for about 2 minutes. Whisk in the pan juices and bring the mixture to a simmer over mediumhigh heat. Simmer for about 5 minutes, or until the gravy thickens slightly. Season the gravy to taste with salt and pepper. To serve: Carve the turkey and serve it with the gravy.

128 DASH Diet Grilling Recipes The secret to Dash Diet Grilling recipes is the great marinades and rubs, check out my Maple Southern Comfort BBQ sauce, it is delicious. Here is a useful tip I want to share with you, when rosemary or turmeric is added to hamburger meat, the total HCA s is decreased. These spices add so much flavor to your meal, but they also add valuable antioxidants that can help to thwart cancer and may also help in reducing the aches and pains. Maple Southern Comfort BBQ Sauce A little bit of Southern Comfort goes a long way. 2 teaspoons olive oil 1 small onion, finely chopped 4 cloves garlic, minced 3/4 cup reduced-sodium ketchup 3/4 cup cider vinegar 1/2 cup Southern Comfort liqueur or apple juice 1/4 cup maple syrup 1 tablespoon Dijon mustard 1 tablespoon Worcestershire sauce or reduced-sodium soy sauce 1 1/2 teaspoons hot sauce, such as Tabasco Preparation Heat the oil in a medium saucepan over medium-low heat. Add onion and cook, stirring regularly, until softened but not browned, 3 to 5 minutes. Add garlic, ketchup, vinegar, Southern Comfort (or apple juice), maple syrup, mustard, Worcestershire sauce (or soy sauce) and hot sauce and bring to a simmer. Reduce heat to low and simmer, uncovered, stirring occasionally, until thickened, about 30 minutes. Let cool for about 10 minutes. Transfer to a food processor or blender and puree until smooth. (Use caution when blending hot liquids.)

129 Grilling is a summer past time and even with the DASH Diet you are allowed lean meat, poultry and fish. So here is some of the most popular Dash diet grilling recipes. BBQ Salmon Ingredients 2, 6oz salmon filets 1/2 lemon or lime 1 teaspoon smoked paprika 1 teaspoon chia seeds 1/2 teaspoon pepper 2 slices bacon 1 cup cherry or grape tomatoes, sliced in half 1 avocado, chopped Mixed greens Directions 1. Preheat oven to 400 degrees. Add smoked paprika, chia seeds, and pepper to a small dish then mix to combine and set aside. 2. Place bacon in a large, cold cast iron or other oven safe skillet then turn heat to medium and cook until bacon is crisp. Remove to a paper towel-lined plate to drain then chop when cool. Remove all but 1 Tablespoon bacon grease from the skillet then turn heat up to medium-high. 3. Squeeze lemon juice over salmon then sprinkle seasoning mix generously on top and rub in lightly. Add salmon to skillet skin side up then sauté for 2 minutes. Flip then sauté for 3 minutes, and then place the entire skillet into the preheated oven and bake for 6 minutes. 4. Divide lettuce between two plates then top with chopped bacon, tomatoes, avocado, and BBQ salmon. Serve with your favorite salad dressing Try Italian, balsamic vinaigrette, or Basil Vinaigrette.

130 Shrimp and Pineapple Kebabs Here are some fantastic tasting shrimp kebabs, make sure you make plenty as they will be the first item to disappear off the table. They don t take long to prepare, but you can marinate them ahead of time. Here is a wonderful marinade you can try. Pineapple Marinade 2 cloves of garlic 1 tablespoon of ginger 2 green onions 1 tablespoon of all spice ¾ teaspoon nutmeg ¾ teaspoon cinnamon 1 tablespoon olive oil 2 tablespoon white vinegar 2 tablespoon soy sauce ½ orange juice and zest ½ cup of pineapple juice 1 lime juice and zest Mix all the ingredients in a blender A Spicy grilled marinated shrimp with sweet pineapple, made best with fresh pineapple, but canned is a good substitute. Ingredients 1 pound of peeled and deveined Shrimp ½ cup of Pineapple Marinade Cut Pineapple into ½ inch pieces

131 Red Potato Salad 18 RED BLISS POTATOES OR BABY YUKON GOLDS, SCRUBBED BUT NOT PEELED 4 CUPS COLD WATER 1 CUP DRY WHITE WINE 4 PARSLEY STEMS 6 BLACK PEPPERCORNS 2 SPRIGS THYME 1 TEASPOON of FRESH TARRAGON 1 MED RED ONION DICED 2 STALKS CELERY SLICED Dressing 3 Tablespoon WHITE WINE VINEGAR ¼ TO 1/3 CUP CHOPPED FLAT LEAF PARSLEY. THYME AND TARRAGON EQUAL PORTIONS 1/3 CUP MINCED SHALLOTS FRESH GROUND PEPPER ¼ CUP EXTRA VIRGIN OLIVE OIL Preparation Combine the white wine and water in the sauce pan and add potatoes, then add the parsley, peppercorns, tarragon and thyme into the pot. Bring to the boil and then simmer until the potatoes are cooked then add chopped onion and diced celery To make the dressing, combine the white wine vinegar, herbs and shallots and gradually add olive oil. Gently toss the dressing and warm potatoes together allow cooling for about an hour

132 BBQ Grilled Fruit The grill can cook up an entire host of healthy dessert options that are just as delicious and way more nutritious. Make kebabs with pineapple, pears, nectarines, strawberries or even watermelon. Sweet from the natural fruit sugars, which caramelize slightly as the fruit grills. A couple of minutes on each side over indirect heat will do it. Another one of my favorites is an entire slice of pineapple and mix a basting sauce of 1 tablespoon of olive oil A dash of vanilla essence 1 tablespoon of brown sugar

133 DASH DIET SIDES DASH Balsamic Vegetables Balsamic Vinegar really makes your vegetable tasty, it is really worth trying, I was a little apprehensive at first, but really enjoy vegetables with Balsamic vinegar. Ingredients: 1/2 cup balsamic vinegar 2 tablespoons olive oil 2 tablespoons chopped parsley 1 sweet onion, sliced in 1/2 inch rounds 2 baby eggplants, sliced in 1/2 inch 1 sweet potato, peeled and chopped 1 zucchini, sliced in 1/2 inch rounds 2 cloves garlic, minced 1/2 cup diced roasted red and green peppers Preparation: Pour balsamic vinegar in a small saucepan. Simmer to reduce to 3 tablespoons, cool vinegar. Add cooled vinegar to with oil, garlic and parsley. Divide mixture in half. Place prepared vegetables of your choice like zucchini, sweet potato, eggplant and onion on a sheet pan. On a lightly oiled preheated grill, cook vegetables until golden and brown (3-4 minutes). Place cooked vegetables on a platter and sprinkle with red peppers. Drizzle remaining dressing over vegetables and serve. Nutrition Information: Per serving: 220 calories, 10g total fat, 1g saturated fat, 28g carbohydrates, 7g protein, 9 g fiber, 80 mg sodium, 727mg potassium, 46mg magnesium, 180mg calcium

134 DASH Lemon Bulgur Pilaf Whole grains are important to heart health and the DASH diet recommendations of making half your grains whole. Whole grains help to lower cholesterol because they have a lot of dietary fiber. Bulgur is such a healthy whole grain to add variety and this is a wonderful recipe for you to try. Ingredients: 2 tablespoons oil ½ cup chopped celery 1 medium onion, chopped 1/3 cup fresh lemon 1 cup bulgur ½ teaspoon salt ¼ teaspoon pepper 2 cups low sodium broth (beef, chicken, vegetable) Preparation: Add oil, celery, onion and bulgur to a large skillet. Stir constantly over medium heat until vegetables are tender and bulgur is golden brown. Add seasonings, lemon and broth and bring to a boil. Cover pan and reduce heat to low. Simmer 15 minutes. Liquid should be gone. Serve. Refrigerate leftovers within 2 hours. Nutrition Information: Serving size: ½ cup Per serving: 140 calories, 5 g total fat, 1 g saturated fat, 21 g carbohydrates, 5 g protein, 5 g fiber, 230 mg sodium, 158 mg potassium, 42 mg magnesium, 18 mg calcium

135 Oven Baked Garlic Potatoes This is a twist on one of those great potato dishes that tastes magic, is easy to cook. Potatoes are versatile. Prepare this dish with lactose free milk for those with intolerance. This dish is great with roasted chicken and sautéed vegetables for a satisfying meal. This side dish fits into the DASH diet plan because it is low in sodium, fat and calories. Garlic can help lower blood pressure. Garlic also adds flavor without adding sodium, which can raise blood pressure. Ingredients: 1 3/4 pounds potatoes 2/3 cup all-purpose flour 3/4 cup canola oil (not consumed) 2 cloves garlic, minced 2 1/3 cups lactose free non-fat milk 2 teaspoons chopped parsley Freshly Ground Black Pepper Preparation: 1. Preheat oven to 350 degrees F. 2. Peel and slice potatoes. Place flour in a large bowl and dredge potatoes in flour. 3. Heat canola oil in a large skillet over medium-high heat. Carefully place a small batch of potatoes in hot oil. Fry on both sides until golden brown. 4. Remove potatoes from pan and place on a plate that has been lined with paper towels to soak up excess oil. Allow oil to re-heat before putting in another batch of potatoes. Repeat until all potatoes are fried. 5. Place a single layer of fried potatoes in a 9x9 inch baking dish. Sprinkle minced garlic over the potatoes and freshly ground black pepper. 6. Layer the remaining potatoes on top of the garlic. 7. Pour lactose free milk over the potatoes. Bake in preheated oven minutes or until lightly browned and bubbling. 8. Sprinkle with parsley just before serving. Nutrition Information: 111 calories, 5.35 g total fat, 0.4g saturated fat, 14 g carbohydrates, 3.0 g protein, 1 g fiber, 164 mg sodium, 75.5 mg potassium, 0.2 mg magnesium, 80 mg calcium

136 Mexican Corn Salad Greek yogurt is very popular right now and adds both flavor and protein to this salad. It and should be easy to find in your local grocery store. Make this salad year-round. When fresh corn is not in season, use frozen corn. Just thaw and drain off any moisture. Ingredients: 4 large cobs of corn ½ cup diced red bell pepper ½ cup diced green bell pepper ¼ cup fat free Greek yogurt ½ teaspoon chili powder 1 tablespoon lime juice 1 tablespoon cilantro, minced 2 tablespoons scallions, minced 1/4 cup 2% Mexican cheese, grated 5 lime wedges for serving, optional Preparation: Boil corn in boiling water for 5 minutes, remove from heat. When cool enough to handle, cut corn off the cob. In a large bowl combine mayonnaise, yogurt, chili powder, and lime juice; mix well. Add corn, bell peppers, cilantro, scallions and cheese and toss. Serve with lime wedges if desired. Nutrition Information: Per serving: 120 calories, 3 g total fat, 1.5 g saturated fat, 22 g carbohydrates, 6 g protein, 2 g fiber, 85 mg sodium, 324 mg potassium, 44 mg magnesium, 63 mg calcium.

137 Garden Hummus Hummus is a wonderful Dash Diet Snack recipe Hummus is chock full of garbanzo beans and Mediterranean flavors. Smear some hummus on wide strips of fresh bell peppers and wedges of whole wheat pita for a DASH snack in a flash. Ingredients: 1/3 cup toasted sesame seeds 1/8 tsp crushed red chilies 1 15-ounce can garbanzo beans, rinsed and drained 1/8 cup lime, lemon or orange juice ½ tsp garlic, minced 1/2 cup sunflower seeds Freshly Ground pepper 2 tbsp olive oil Preparation: To toast sesame seeds preheat oven at 350 degrees, sprinkle sesame seeds on a baking sheet and toast for 8 to 12 minutes until golden brown, stirring frequently. In a food processor, puree sesame seeds and chilies, then add the beans and puree. Add citrus juice, garlic and pepper, puree until smooth. Finally, add oil and process until well blended. Spoon hummus into a serving bowl then cover and let stand for 1 hour to blend flavors. Serve with celery, carrots, fresh bell peppers or broccoli Nutrition Information: Per serving (2 tablespoons): 39 calories, 2 g total fat, 4 g carbohydrates, 1 g protein, 47 mg sodium, 1 g fiber

138 Prosciutto Brussel Sprouts It s not easy to make Brussel Sprouts taste good, but I have found this one which is a go to recipe when Brussel Sprouts are in season. Prosciutto is thinly sliced Italian bacon. Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients. Ingredients o o o o o o 2 pounds Brussels sprouts, any loose outer leaves trimmed and the sprouts halved, or quartered if large 2 tablespoons olive oil 5-6 slices of Prosciutto,(Italian Bacon) cut into thin pieces 2 cloves garlic, chopped White pepper Balsamic vinegar (optional) Preparation Fill a medium saucepan with several inches of salted water and bring to a boil. Add the sprouts and cook 2 to 3 minutes. Drain in a colander and rinse immediately under cold water. Drain well. Heat the oil in a large sauté pan (not nonstick) over medium-low heat. Add the prosciutto and sauté until browned in spots, about 8 minutes. Add the garlic and sauté until fragrant, about 3 minutes. Increase the heat to medium-high. Add the sprouts, spreading them out so that they are, for the most part, in a single layer. Add the white pepper. Then cook until the sprouts are nicely golden in spots and fork-tender, about 12 minutes, turning them occasionally. If the sprouts begin to brown all over and stick to the pan, add a splash of balsamic vinegar to the pan to help loosen the browned bits. Transfer to a serving dish, add a splash of balsamic vinegar (if desired) and serve.

139 Brown Rice Brown rice is full of fiber and other nutrients that white rice lacks and there are numerous recipes you can create with this base recipe make sure you use brown rice as it is a healthy option for you. A tasty recipe you could try is with eggs and chives on top try adding some protein and flavor. Ingredients 1 1/2 cups brown rice 3 cups water 1/2 cup chives, chopped 4 large eggs 1 tbsp light sesame oil Pepper Directions 1. Combine brown rice and water over high heat. 2. Bring to a boil, lower the heat, and partly cover. 3. Cook, stirring occasionally and adding more water if necessary. 4. Cook until rice is tender and thick, about 45 to 60 minutes. Stir in the chives. 5. Fry the eggs with sesame oil. Serve the eggs over rice Additional Ingredients Use the above as a base recipe and try adding Tuna Cakes 8 oz of canned tuna Salmon Cakes Try adding 2 (7.5 oz) cans wild Alaskan salmon, well-drained and flaked

140 Parmesan Rice Cakes Another way to use brown rice is making them as a rice cake; these are a great way to put your own touch on the meal. And if you make the rice the night before, the sugars in it will be absorbed in your blood less rapidly. Try these Parmesan and scallion rice cakes or make them your own by adding other ingredients. Ingredients 1 1/2 cups brown rice, cooked 1 cup grated Parmesan cheese, 1/2 cup chopped scallions ½ cup chopped parsley 1 teaspoon chives 1 egg 1 teaspoon red pepper flakes 1 teaspoon Olive Oil for frying Directions 1. Make the brown rice the night before and place in the fridge. 2. Mix all of the ingredients together and form in to patties. 3. Cook them in olive oil over medium heat until they are browned on both sides. Enjoy.

141 Turkey Stuffing Stuffing is an all important side dish when cooking your Turkey for that special occasion and here is a healthier Turkey Stuffing recipe that will keep your bird moist, try adding some apple Turkey Stuffing Tip It is actually better to make a separate dish to serve up your stuffing because when you cook it in the cavity of your bird, it is difficult to judge if the stuffing is cooked when the turkey is cooked, especially if you have added a sausage meat to your stuffing. Ingredients 2 oz dried shiitake mushrooms 3 tbsp grape seed oil 2 cups chopped onions 2 cups chopped celery 2 apples, diced ½ cup dried cranberries 1 cup roughly chopped pecans 1 1/2 cups chicken stock 1 cup bread crumbs fresh or dried rosemary, thyme, parsley, paprika and sage Pepper Directions Soak the shiitake mushrooms in hot water, chop roughly, and reserve the soaking liquid. Heat the oil in a large skillet and cook the onions and celery on medium heat until softened, about 5 to 7 minutes. Stir in the mushrooms, apples, dried cranberries and pecans, cook 4 or 5 more minutes, stir in the broth and mushroom liquid and bring to a simmer. Toss with the bread cubes and herbs and pepper. Stuff the bird or bake in a 375-degree oven for about 45 minutes Cover with foil if top gets too brown.

142 Cranberry Sauce Here is a quick and easy way to make your own cranberry sauce by adding a few extra condiments you may already have in your pantry and you can actually make a tastier and healthier Cranberry Sauce. Take 30 seconds and mix in some vitamin C, fiber, and antioxidants to your cranberry sauce. Try this recipe and elevate your Christmas or Thanksgiving meal this year. Ingredients 2 tbsp orange juice 1 tsp orange peel, finely grated 1/2 can mandarin oranges 1/2 cup pineapple 1/2 cup dried apricots, chopped 1/2 cup toasted pecans 2 tbsp red Zinfandel canned cranberry sauce Directions Stir all together. Serve and enjoy!

143 Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the "good" fats. Since the human body can t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the "bad" fats commonly found in red meat, called omega-6 fatty acids. Omega 3 s a very good for you as a growing body of evidence indicates that omega-3 fatty acids provide a number of health benefits. They help maintain cardiovascular health by playing a role in the regulation of blood clotting and vessel constriction; are important for prenatal and postnatal neurological development; may reduce tissue inflammation and alleviate the symptoms of rheumatoid arthritis; may play a beneficial role in cardiac arrhythmia (irregular heartbeat), reducing depression and halting mental decline in older people.

144 DASH DIET SEAFOOD RECIPES Tilapia and Mango Salsa Tilapia with Mango Salsa is a very healthy and flavorful recipe it is best with fresh mangoes, but if they are out of season mangos are available frozen or in jars. 1 Pound of Tilapia The Mango Salsa 1 fresh mango* 1 medium tomato 4 green spring onions ½ lemon juice 2 tablespoons chopped cilantro ½ teaspoon dill Ground black pepper Prepare the salsa first. Peel fresh mango and dice into small pieces about ¼ to 3/8" square. Chop tomato and thinly slice the green onions. Mix together with the mango and lemon juice. Sprinkle with the cilantro and stir. Chill. On a nonstick griddle or barbecue grill, cook the Tilapiai over medium high heat (you want it browned but not burned), season with a favorite spice for fish, little pepper and dill. Serve on dishes with mango salsa spooned over the top. Serve with grilled vegetables like zucchini. Serve with brown or white Basmati rice and a nice homemade sauce. *When mangoes aren t in season they are also available in a jar or frozen mangoes.

145 DASH Diet Tuna Melts There is only 210 calories per servings; this is a delicious lunch recipe Ingredients: 6 ounces white tuna packed in water, drained 1/3 cup chopped celery 1/4 cup chopped onion 1/4 cup low fat Thousand Island salad dressing 2 whole-wheat English muffins, split 3 ounces reduced-fat Cheddar cheese, grated Black pepper to taste Instructions Preheat broiler. Combine tuna, celery, onion and salad dressing. Season with a little lemon and pepper. Toast English muffin halves. Place split-side-up on baking sheet and top each with 1/4 of tuna mixture. Broil 2-3 minutes or until heated through. Top with cheese and return to broiler until cheese is melted, about 1 minute longer. Makes 4 Servings Nutritional Info Per Serving: 210 calories, 6 g total fat, 20 g carbs, 19 g protein, 3 g fiber, 417 mg sodium

146 DASH Cilantro Lime Tilapia Tacos These Cilantro Lime Tilapia Tacos Are Fresh Tasting And A Healthier Version Of The Traditional Beef Taco. Ingredients: 1 pound tilapia filets, rinsed and patted dry 1 teaspoon olive oil 1 small onion, chopped 4 cloves garlic, finely minced 2 jalapeno peppers, chopped (seeds removed for less heat) 2 cups diced tomatoes 1/4 cup fresh cilantro, chopped 3 tablespoons lime juice Directions: Heat olive oil in a skillet. Sauté onions until translucent, then add garlic. Mix well. Place tilapia in the skillet and cook until the flesh starts to flake. Add jalapeno peppers, tomatoes, cilantro and lime juice. Sauté over medium-high heat for about 5 minutes, breaking up the fish to get everything mixed well. Season to taste with pepper. Meanwhile, heat tortillas on a skillet a few minutes on each side to warm. Serve a little over ¼ cup of fish on each warmed tortilla with two slices of avocado. Split 1/4 cup of shredded cabbage and 1 tablespoon of low-fat or fat free sour cream (optional) between 2 tacos. Garnish with fresh chopped cilantro and lime wedges. Makes 4 Servings (2 Tacos per Serving) Nutritional Info Per Serving (With Sour Cream) 427 calories, 12 g total fat, 2 g saturated fat, 45 g carbs, 35 g protein, 5 g fiber, 142 mg sodium, 60 mg calcium

147 Tuna Pasta This filling dish offers tuna as a great source of protein and healthy omega-3 s. Ingredients: 2 cups elbow macaroni, uncooked 2 cans low-sodium tuna, water pack (5 ounces each) 1 2 cup chopped zucchini 1 4 cup sliced carrots 1 3 cup diced onion 1 4 cup lite mayonnaise or salad dressing Preparation: Cook macaroni according to package directions. Pour off the cooking liquid and cool. Drain tuna. Wash vegetables. Chop zucchini; slice carrots into thin slices; dice onion. Mix all ingredients together in a bowl. Chill until ready to serve. Nutrition Information: Serving size: 1 cup Per serving: 330 calories, 6 g total fat, 1 g saturated fat, 44 g carbohydrates.

148 Citrus Shrimp This recipe is a shrimp in a sweet and tangy orange mixture that seals the deal. Here is how to make citrus shrimp. Ingredients 1 pound of large shrimp, de-veined or peeled 1/3 cup orange juice 1 teaspoon of grated orange rind ½ teaspoon lemon rind ¼ pound of snow peas 2 stalks of celery 2 tablespoon vegetable oil 1 teaspoon of cornstarch mixed with 1 tablespoon of water Pinch of pepper Preparation Stir fry the shrimp, snow peas, and celery in a fry pan over high heat. Cook and stir until the shrimp turns pink. Create the sauce. Add the orange juice and rinds to the pan. Season it with pepper. Cover the mixture and allow cooking together for an extra 2 minutes. Thicken the sauce by adding the cornstarch mixture to the pan. Serve immediately while warm.

149 Puttanesca Pasta with Tuna Try this mini-mediterranean diet in a bowl. In addition to being heart healthy, the ingredients in this dish are full of cancer-fighting antioxidants. Ingredients 2 can (28 oz) Italian tomatoes, drained and crushed 4 tbsp extra-virgin olive oil 1 tsp dried red pepper flakes 2 tbsp capers 1/2 cup black olives, pitted and chopped 3 mashed garlic cloves 2 tbsp fresh basil leaves, minced 1 lb dried pasta 1/4 cup Parmesan cheese, grated 1 package/can of healthy pouch/canned tuna Directions In a large bowl, combine the tomatoes, olive oil, red pepper flakes, capers, olives, garlic and basil. Let stand at room temperature for 1 hour. Add the tuna to the mix. Cook the pasta in rapidly boiling water until al dente. Drain well. Toss the hot pasta with the tomato mixture. Add the grated Parmesan cheese and serve immediately.

150 Shrimp Marinated in Lime In this recipe, the shrimp is marinated rather than served with a heavy sauce. Serve the shrimp cold Ingredients 1 medium red onion, chopped 1/2 cup fresh lime juice, plus lime zest as garnish 2 Jalapenos 2 tablespoons Dijon mustard 1/2 teaspoon hot sauce 1 cup water 1/2 cup rice vinegar 3 whole cloves 1 bay leaf 1 pound uncooked shrimp, peeled and deveined Directions In a shallow baking dish, combine the onion, lime juice, Jalapenos, mustard and hot sauce. Set aside. In a large saucepan, add the water, vinegar, cloves and bay leaf. Bring to a boil and add the shrimp. Cook for 1 minute, stirring constantly. Drain and transfer the shrimp to the shallow dish containing the onion mixture, making sure to discard the cloves and bay leaf. Stir to combine. Cover and refrigerate until well chilled, about 1 hour. To serve, divide the shrimp mixture among individual small bowls and garnish each with lime zest. Serve cold.

151 DASH DIET Slow Cooker Recipes Spicy Ginger Beef and Broccoli Here is a wonderful healthy recipe that makes even broccoli taste good, there is a secret ingredient that brings out the flavor in this recipe. You can make double this recipe and split it in two and place it in the freezer and then it is ready for another quick fix meal. This delicious slow-cooker recipe is an easy and healthy way to make your dinner. Packed with protein and iron and low in calories, this meal will become a staple in your kitchen. Set this up two hours before dinner and come back to a filling and tasty meal. Ingredients 2 tbsp cornstarch 4 tbsp cold water 1 1/2 lbs flank steak, thinly sliced 1 cup beef broth 2/3 cup low-sodium soy sauce 1/3 cup brown sugar 1 tbsp sesame oil 1 tbsp minced ginger 1/4 tsp red chili flakes 4 cups broccoli Sesame seeds Directions 1. Combine the cornstarch and cold water. 2. Put all of the ingredients in a bag, and place in fridge until you are ready to cook. 3. Put all the contents of the bag in slow cooker set on high and cook for 2 hours. 4. Serve on a bed of whole wheat rice or noodles, sprinkle with sesame seeds.

152 Chili Chicken This wholesome meal is best prepares the night before. Place 1 pound of your favorite dried pinto beans in a large pot; cover them in water, cover the pot with a lid, and let the beans soak overnight. Cover 3 skinless chicken breasts (with ribs) with water; add 1 teaspoon each of poultry seasoning and white pepper, and boil for one hour. Let the chicken cool, and then remove it from the bones and chop or shred it. Save the broth. To prepare the chili: 1. Drain the beans, this takes out any excess salt and place them in the slow cooker insert. 2. Chop up 1 large onion, 4 celery stalks, and 4 to 6 green chili peppers; add them to the beans. 3. Place the shredded, cooked chicken on top of the vegetables. 4. Measure the broth from boiling the chicken; add water to make the total liquid equal 5 cups. 5. ¼ teaspoon red pepper 1 teaspoons cumin 1 teaspoon of turmeric 1 tablespoon cilantro 1 bay leaf 1 cup commercial sour cream into the liquid Pour everything into the slow cooker. 6. Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).

153 Zesty Barbeque Pulled Chicken Using your slow cooker makes great barbeque meat, most recipes requires long, slow cooking for a good barbeque, but this version cooks nicely on your kitchen counter and is rich with flavors, make plenty as this is good for several days after. Stir the following together in your slow cooker pot 1 8-ounce can of low-sodium or "no salt added" tomato sauce 1 4-ounce can of chopped green chilies, drained 3 tablespoons of cider vinegar 2 tablespoons of honey 1 tablespoon of sweet or smoked paprika 1 tablespoon of tomato paste 2 tablespoon of Worcestershire sauce 2 teaspoons of dry mustard 1 teaspoon of ground chipotle chili When that mixture is smooth, stir in: 2 1/2 pounds of boneless, skinless chicken thighs, trimmed of fat 1 finely chopped onion 1 clove of garlic, minced Cover and cook on low for five hours, or until the chicken is tender enough to pull apart. Remove the chicken to a plate and shred with two forks. Stir the shredded chicken back into the slow cooker. Spoon onto buns and feed your hungry crew!

154 DASH DIET SOUP Curried Cauliflower Soup Makes 10 cups Ingredients 1/3 cup raw cashews 3/4 cup water 2 tsp extra virgin olive oil 1 medium onion, diced 1 large head cauliflower 1 can (14 oz) coconut milk 2 tbsp curry powder 1 tsp ground turmeric 1 tsp ground cumin 1 tsp evaporated cane sugar 1/4 tsp ground cinnamon 1/4 cup chopped fresh cilantro Directions Combine ¾ cup of water and cashews in a blender and blend until finely ground. Pour the cashew mixture through a fine-mesh strainer into a bowl, pressing on the solids with the back of a spoon. Discard the solids. In a large pot, heat the olive oil over low heat. Add the onion and sauté until golden. Add the cauliflower, coconut milk, strained cashew milk, curry powder, turmeric,

155 cumin, sugar, and cinnamon. Add enough water to cover. Bring to a low boil, reduce the heat, and simmer until the cauliflower is tender, about 10 minutes. Blend the soup with an immersion blender until the desired consistency is reached. If using a standing blender, allow the mixture to cool for 20 minutes. Pour the soup into the blender. Hold the lid down firmly with a clean, folded towel over it. Start on low speed and blend until the soup is smooth. Return to the pot and reheat if serving hot. Ladle into bowls and garnish with the caramelized onions and cilantro before serving. Dash Diet Pumpkin Soup When it is pumpkin season it s time to make your homemade pumpkin soup, here is a great Dash Diet Pumpkin Soup recipe. Ingredients 3/4 cup water, divided 1 small onion, chopped 15 ounces of pumpkin puree 2 cups unsalted vegetable broth 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1 cup fat-free milk 1/8 teaspoon black pepper 1 green onion top, chopped Directions In a large saucepan, heat 1/4 cup water over medium heat. Add onion and cook until tender, about 3 minutes. Don't let onion dry out. Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.

156 Ladle soup into warmed bowls and garnish optional Garnishes: Greek Yogurt, Cream, Chives, Coriander, Parsley serve immediately. 1. Pumpkin and Sweet Potato Soup: Replace half the pumpkin with sweet potato 2. Pumpkin, Carrot and Ginger Soup: Replace half of the pumpkin with carrot and add some fresh ginger 3. Thai Pumpkin Soup: Add ginger, chili, lemongrass and coriander (if you are feeling game, add some fish sauce for a truly Thai flavor) 4. Thai Red Curry Pumpkin Soup: Add 1 Tablespoon of Thai Red Curry Paste 5. Pumpkin Coconut Soup: Add some coconut milk at the end and cook for 2 minutes 6. Indian Spiced Pumpkin Soup: Add 1 Tablespoon of Garam Masala (also nice with coconut milk) 7. Bacon and Pumpkin Soup: Add a few rashers of diced bacon 8. Roasted Pumpkin Soup: Roast the pumpkin in the oven before adding to soup 9. Pumpkin, Pear and Gorgonzola Soup: Replace half of the pumpkin with pears and serve topped with gorgonzola cheese 10. Pumpkin and Chickpea Soup: Add a tin of chickpeas and use chicken stock instead of vegetable stock

157 Dash Minestrone Soup Minestrone is a thick, hearty soup that has many health benefits. Most Minestrone Soups contain vegetables, pasta, and peas or beans. This version uses unsalted chicken broth and fresh tomatoes rather than canned tomatoes to limit the sodium content. Ingredients 1 tablespoon olive oil 1/2 cup chopped onion 1/3 cup chopped celery 1 carrot, diced ½ tsp turmeric 1 garlic clove, minced 4 cups fat-free, unsalted chicken broth 2 large tomatoes, seeded and chopped 1/2 cup chopped spinach 1 can (16 ounces or about 1 1/2 cups) canned chickpeas or red kidney beans, drained and rinsed 1/2 cup uncooked whole-grain small shell pasta 1 small zucchini, sliced and diced 2 tablespoons fresh basil, chopped ½ cup red wine (optional) Directions In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and sauté until softened, about 5 minutes. Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more. Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately.

158 DASH Diet Vegetarian Meal Plan When deciding which type of meal plan to follow, think about your health goals. Do you need to lower your A1C, blood pressure, and/or cholesterol? Is losing weight one of your goals? Consider your food preferences and your lifestyle. Then you can work with your healthcare provider to pick the meal planning approach that is best for you. If prefer not to include meat, poultry, fish, or other animal products, then a vegetarian meal plan is certainly an option. A DASH Diet vegetarian diet is an eating pattern based on plant foods with little or no animal products. There are several types of vegetarian diets, and they vary in terms of what is and is not included. The most common types are: Vegan Omits all meat, eggs, and dairy products. Lacto-vegetarian Omits all meat and eggs. However, dairy products are included. Lacto-ovo vegetarian Omits all meat. However, both dairy products and eggs are included. There are also people who people choose to follow a semi-vegetarian diet. This means dairy, eggs, and fish are all included, but no red meat or poultry are eaten. Eating too much of even healthy foods can cause you to take in extra calories, which will lead to weight gain. Remember that some plant-based foods like whole grains, beans, and fruit are also high in carbohydrate, and eating more than your meal plan allows may raise blood glucose.

159 DASH Diet Vegetarian Recipes Flatbread Veggie Pizza Make this tasty flatbread vegetable pizza packed with healthy ingredients. A heaping dose of tomatoes, paired with fresh garlic, basil, olive oil, bell pepper, and mushrooms gives you a few servings of veggies, for a healthy lunch or dinner that s packed with antioxidants, vitamins, and minerals Ingredients 1 multi-grain flatbread, round or rectangular 1/3 cup organic crushed tomatoes 1 clove fresh garlic, finely chopped Red pepper flakes to taste 1/2 cup shredded mozzarella cheese, reduced-fat 1/2 red bell pepper, cut into 2" slices 1/2 cup sliced mushrooms 1 tablespoon extra-virgin olive oil 3 tablespoons freshly chopped basil Directions Preheat oven to 400 degrees. Place flatbread on a parchment-lined baking sheet. Spread crushed tomatoes on top of the bread. Sprinkle with chopped garlic and red pepper flake lightly. Sprinkle cheese, bell pepper, and mushrooms on top. Drizzle with extra-virgin olive oil. Salt and pepper lightly. Bake for minutes, or just until the cheese begins to bubble and turn golden around edges. Remove and cool slightly. Garnish with fresh chopped basil. Enjoy!

160 DASH Stuffed Peppers A colorful and filling vegetarian dinner entrée Ingredients: 4 large Peppers ½ cup uncooked brown rice 1 ½ cups Fresh Grilled Salsa or other lowsodium salsa 1 15-ounce can black beans 1 ½ cup frozen corn 1 teaspoon cumin 1 teaspoon chili powder 1/8 teaspoon cayenne pepper freshly ground black pepper to taste ½ cup 2% Mexican blend cheese, shredded Preparation: 1. Cook rice according to package instructions. 2. Slice each pepper in half lengthwise and remove the seeds and ribs. 3. Place the peppers in a baking dish skin side up. Broil for 3-5 minutes and then flip over the peppers and broil 3-5 minutes longer. Watch the pepper closely to make sure they only char and don t overly burn. 4. Drain and rinse the black beans. In a large, microwave safe bowl, combine the beans, salsa, and corn, a quarter cup of cheese, cumin, chili powder, and cayenne. Add pepper to taste. Heat the filling for about 2-3 minutes in the microwave, or until warm, stirring after each 30 second increment. Stir in the rice. 5. Spoon the filling into each pepper half. Top with the remaining cheese and broil until the cheese is melted, about 2 minutes longer. Serve immediately. Nutrition Information: 300 calories, 5 g fat, 1.5 g saturated fat, 58 g carbohydrate, 14 g protein, 11 g fiber, 480 mg sodium, 838 mg potassium, 26 mg magnesium, 202 mg calcium

161 Dash Diet Vegetarian Spaghetti Sauce Here is a tasty spaghetti sauce recipe; if you are buying canned tomatoes make sure you buy low sodium tomatoes. You can add fresh herbs to your liking, parsley, sage, rosemary and thyme are all good flavors with this recipe. This can all be added to a slow cooker and cook on high for the first hour and then on low for another hour. Ingredients 2 tablespoon olive oil 2 small yellow onions, chopped 3 cloves garlic, chopped ¾ cups zucchini, sliced ¾ cup yellow squash, sliced 1 tablespoon oregano, dried 1 8 oz can low sodium tomato sauce* 1 6 oz can low sodium tomato paste* 2 medium tomatoes, chopped 1 cup of water Directions In a medium skillet, heat oil. Sauté onions, garlic, squash and zucchini in olive oil for 5 minutes on medium heat. Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

162 Roasted Asparagus and Tomato Penne Salad with Goat Cheese Make an upscale pasta salad that s company worthy by combining penne pasta, roasted asparagus, tomato and arugula Ingredients 2 cups uncooked penne or mostaccioli (tube-shaped pasta) 12 asparagus spears 12 cherry tomatoes 4 tablespoons extra-virgin olive oil, divided 3/8 teaspoon kosher salt, divided 1/2 teaspoon black pepper, divided 1 tablespoon minced shallots 2 tablespoons fresh lemon juice 1 tablespoon Dijon mustard 1 teaspoon dried herbs 1 1/2 teaspoons honey 1/2 cup olives, halved 2 cups baby arugula 1/2 cup (2 ounces) crumbled goat cheese Preparation 1. Preheat oven to Cook pasta according to package directions, omitting salt and fat; drain and set aside. 3. Place asparagus and tomatoes on a jelly-roll pan. Drizzle with 1 tablespoon olive oil; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Toss gently to coat; arrange asparagus and tomato mixture in a single layer. Bake at 400 for 6 minutes or until asparagus is crisp-tender.

163 Remove asparagus from pan. Place pan back in oven, and bake tomatoes an additional 4 minutes. Remove tomatoes from pan; let asparagus and tomatoes stand 10 minutes. Cut asparagus into 1-inch lengths; halve tomatoes. 4. Combine shallots and the next 4 ingredients (through honey) in a small bowl, stirring with a whisk. Gradually add remaining 3 tablespoons oil, stirring constantly with a whisk. Stir in remaining 1/8 teaspoon salt and 1/4 teaspoon black pepper. 5. Place pasta, asparagus, tomato, olives, and arugula in a large bowl; toss. Drizzle juice mixture over pasta mixture; toss. Sprinkle with cheese. Brown Butter Gnocchi with Spinach and Pine Nuts Ingredients 1 (16-ounce) package vacuum-packed gnocchi 2 tablespoons butter 2 tablespoons pine nuts 2 garlic cloves, minced 1 cup fresh spinach 1/4 teaspoon freshly ground black pepper 1/4 cup (1 ounce) finely shredded Parmesan cheese Preparation 1. Cook gnocchi according to package directions, omitting salt and fat; drain. 2. Heat butter in a large nonstick skillet over medium heat. Add pine nuts to pan; cook 3 minutes or until butter and nuts are lightly browned, stirring constantly. Add garlic to pan; cook 1 minute. Add gnocchi and spinach to pan; cook 1 minute or until spinach wilts, stirring constantly. Stir in pepper and sprinkle with Parmesan cheese.

164 Vegetarian Cake Here is a very simple recipe that you will enjoy, it doesn't contain anything fancy and the preparation couldn't be easier: all you need to do is grate the veggies and throw everything together. Ingredients 1 large zucchini (370g), grated 1 carrot (150g), grated 1 small potato (130g), peeled and grated 1 medium onion (140g), grated 80g (1 cup) your favorite cheese, grated 5 eggs, lightly beaten 90g (3/4 cup) Coconut flour (any other flour would work) 1 tsp dried basil 1 tsp dried parsley 1/4 tsp chili powder Preparation 1) Preheat oven to 180C / 350F. Grease a 20x20 cm / 8x8 inch baking dish. 2) In a large bowl, mix together all the vegetables. Add cheese, eggs and seasonings. Finally fold in the flour. 3) Pour the mixture into the baking dish and bake until golden brown on top and firm to the touch (it might take around minutes; keep an eye on it and remove from the oven once the center is set). 4) Cool slightly before slicing. Serve warm or cold.

165 Smoothies are not a diet plan; they are a quick and easy meal for the crazy lifestyle so many of us have these days. Dash Vitamin C Smoothie During cold and flu season, catching some sort of bug can seem almost unavoidable. At the first sign of feeling under the weather, fill up on this vitamin C smoothie. This delicious blend can help you to boost your immunity and reclaim your health. Ingredients 2 oranges 1/2 cantaloupe 1 cup strawberries 1 tomato 1 cup coconut water

166 Dash Diet Smoothies There are so many health benefits with the many combinations of smoothies you can prepare, you will be surprised at how energy levels will last so much longer and your skin will look so much better. Here are just a few of my favorite Dash Diet Smoothie recipes. Dash Diet Breakfast Smoothie Chocolate Smoothie with Berries and Banana This is a wonderful boost to start off your day when you don t have much time to spare in the morning, this will give you the energy you need. Blueberries are a powerful weapon that fights against diseases like Alzheimer s and dementia. Ingredients: 1 cups vanilla soy milk ½ cup of in season berries or your favorite frozen 1 medium banana, peeled 1/8 cup unsweetened cocoa powder 1 individual packet Splenda 2 tablespoon Chia Seeds Instructions: Place all ingredients in a blender and process until smooth. Serve immediately. This recipe serves 1. When you're rushing to make it out the door on time in the morning, you don't have to skip the most important meal of the day if you take a few minutes to blend up a smoothie.

167 Delicious Dash Green Smoothie This is one of his favorite recipes. Get ready to boost your energy. It will jumpstart your mornings with this high-fiber, low-calorie breakfast drink. Makes 3-4 servings (about oz) Ingredients 2 cups Spinach 1/2 cucumber 1/4 head of celery 1/2 bunch parsley 1 bunch of mint 3 carrots 2 apples 1/4 orange 1/4 lime 1/4 lemon 1/4 pineapple Combine all ingredients in a blender. Feel free to add more ice or water to get desired consistency. Serve and enjoy! If you want to start off your day with a big boost of energy, try starting with this smoothie. It s loaded with healthy fruits and veggies like watermelon, which helps dilate blood vessels to promote blood flow. Also, it has coconut water one of the most hydrating liquids out there. Another positive aspect of coconut water is that it reduces blood pressure which can make you lethargic. The best part is this recipe yields a big batch, so it you can make it once, freeze it, and drink it all week long

168 Super Energy Berry Smoothie This is a great way to start off your day with a big boost of energy, try starting with this smoothie. It s loaded with healthy fruits and veggies like watermelon, which helps dilate blood vessels to promote blood flow. Also, it has coconut water one of the most hydrating liquids out there. Another positive aspect of coconut water is that it reduces blood pressure which can make you lethargic. The best part is this recipe yields a big batch, so it you can make it once, freeze it, and drink it all week long. Ingredients 2 pints pineapple 2 pints watermelon 2 quarts coconut water spinach blueberries 2 green apples Directions Blend all of the ingredients together in a juicer, pour into 16 oz. servings. You can store or freeze extra smoothies to drink later. Enjoy!

169 Ginger and Mango Smoothie with Almond Milk The Ultimate Healthy Smoothie This smoothie provides a lot of antioxidants to the body to help fight off unwanted illness. The turmeric and ginger in this smoothie contain anti-inflammatory properties, which helps soothe and protect the body. The mango is a great source of vitamin C, which enables our bodies to produce the antibodies necessary to keep us healthy. Unsweetened almond milk provides germ-fighting cells through vitamin E. Ingredients 2 cups unsweetened almond milk 1 cup chopped frozen mango 1 tbsp unpeeled fresh ginger 1 tbsp unpeeled fresh turmeric 1teaspoon Chia Seeds ice cubes Blend all the ingredients together until smooth and enjoy.

170 Pineapple Smoothie The most delicious refreshing smoothie when fresh pineapples are in season. Pineapples have so many health benefits, they are rich in anti oxidants which helps prevent cell damage and protect you against heart disease and various cancers. Pineapples are rich in vitamin C which will reduce the common colds and pineapples also contain manganese which helps strengthen bones. Ingredients Garnish ½ pineapple, peeled, cored, and cut into chunks ½ cup cashews, soaked 1 cup coconut water 1 cup pineapple juice 1 lime, juiced ¼ cup coconut meat 2 tablespoons coconut cream 2 dates, pitted (optional for sweetness) 1 lime, cut into wedges Directions 1. Add pineapple chunks, cashews, coconut water, pineapple juice, lime juice, coconut meat, and coconut cream into a high-speed blender and process until smooth. 2. Add dates, for optional added sweetness. 3. Pour into glass and serve with lime garnish.

171 DASH Diet Cocktails and Snacks DASH Watermelon Margarita Sweet and spicy margaritas made with fresh watermelon puree, lime juice, Triple Sec, and jalapeno-infused tequila Serves: 4 Ingredients 1 jalapeno, thinly sliced ¾ cup white tequila 8-10 cups watermelon chunks (a large dice) ½ cup fresh lime juice ⅓ cup Triple Sec Instructions 1. Place tequila and about 4 slices of jalapeno in a glass measuring cup and place in the refrigerator for 1 to 4 hours depending on how spicy your jalapenos are and how spicy you want the tequila to be. Take a taste after 1 hour and decide whether it is spicy enough. If so, remove jalapenos. 2. Place watermelon (you may need to do it in batches) in a blender and blend until liquefied. 3. Pour watermelon through a fine-meshed strainer, pressing on it with the back of a spoon to get all the liquid through. Measure out 3 cups of watermelon juice. 4. In a large pitcher, combine the 3 cups watermelon juice, tequila, lime juice, Triple Sec. 5. Fill the glasses with ice and pour Margaritas into glasses. Garnish with lime slices and jalapeno slices if desired.

172 DASH Cucumber Cocktail The combination of lime and cucumber make an irresistibly light and refreshing cocktail. Whip up a glass to enjoy poolside, or a blend together a whole batch to serve at your next summer gathering. You won't want to start your summer without this frozen cocktail. Ingredients 4 oz Key Lime Margarita Mix 4 2-inch wheels of cucumber ice Directions 1. Fill a blender halfway full of ice. 2. Add Sandra Lee Cocktail Time Key Lime Margarita or your preferred margarita mix and four 2-inch wheels of cucumber; blend together. 3. Garnish with cucumber.

173 DASH Mango Cocktail This is a great way to sip your way through summer with this Mango cocktail. Light and refreshing, this recipe combines the perfect summer flavors in one glass and, because it's frozen, it'll cool you down on an especially warm day. Ingredients 1/2 cup frozen mango, chopped 1/4 cup fat-free vanilla yogurt 1/4 cup mango nectar 1 1/2 oz tequila crushed ice Directions 1. In a blender, combine mango, yogurt, mango nectar and tequila. 2. Cover and blend on high until smooth and frothy. 3. Pour into an ice-filled glass. 4. Garnish with kiwi slices. Try these delicious Tequila Chips as a treat to go with your Mango Cocktail.

174 DASH Strawberry Colada Pina Colada is Spanish for Strained Pineapple, so try a summertime favorite. Cool down all summer long with this fruity and frozen cocktail. Blend this summer sipper in just minutes and sip all summer long. Enjoy a relaxing summer afternoon with a frozen drink in hand. Ingredients Strawberry Colada 2 oz Frozen Strawberries (Or Strawberry Puree) 1 oz Light Rum 1 oz Coconut Rum 1/2 oz Coconut milk 1/2 oz Simple Syrup 1/1 Cup of ice Directions 1. Fill a blender halfway with ice. 2. Blend together all together. 3. Garnish and enjoy The Pina Colado dates back to the 1800 s where Puerto Rican pirate Roberto Cofresí, to boost his crew s morale gave them a beverage or cocktail that contained coconut, pineapple and white rum.

175 DASH Mexican Mojito The Mojito is a traditional Cuban highball. Traditionally, a mojito is a cocktail consisted of five ingredients: white rum, sugar, lime juice, sparkling water, and mint, but this is one of my favorite renditions of the Mexican Mojito. 2 ounces Patron Silver 1/2 of a Lime 1/2 oz of Simple Syrup 1 ounce club soda 4 mint leaves for muddling 4 mint leaves for garnishing Lime wheels for garnishing Combine tequila, mint leaves, sugar, and lime wedges in a tall glass. Stir vigorously the mixture Crushing the mint with the back of a spoon to release oils and squeezing juice from the lemon wedges. Top with club soda and stir gently to serve. Cheers

176 DASH Shrimp Cocktails This recipe is sure to become your go-to favorite for a quick Dash Diet dishes. Shrimp cook up in just minutes and with almost no effort. Ingredients 1 lbs shrimp, cooked 2 bunches watercress Directions 1. Peel and devain shrimp. 2. Boil shrimp until they are pink and no longer translucent, about 8 minutes. 3. Place cooked shrimp in refrigerator and allow cooling for about an hour. 4. Plate cooled shrimp on top of a bed of watercress. PINK Grapefruit Cocktail Sauce Ingredients pink grapefruit juice 2/3 cup pink grapefruit segments, finely chopped 1/2 cup chili sauce 2 tablespoon of horseradish Directions 1. Pour enough grapefruit juice into six 4-inch mini fluted tube cake pans to almost fill pans. Freeze for at least 4 hours, preferably overnight. 2. In a small bowl, stir together grapefruit segments, chili sauce, horseradish, and celery salt. Cover and refrigerate until ready to serve. 3. To serve, dip mini fluted tube pans in warm water just long enough for the juice rings to release from the pans. Place juices rings in bowl and fill with cocktail sauce.

177 TURMERIC RECIPES A recent study suggests that curcumin, a brain-boosting chemical in turmeric, could help slow the progression of Alzheimer's by helping hippocampus brain cells grow. Turmeric (Curcuma longa), is the bright yellow of the spice rainbow and is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions, including flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest pain, and colic. Iced Turmeric Tea Ingredients 1/4 tsp ground turmeric 1/4 tsp ground ginger Lemon juice Directions Stir ground turmeric and ground ginger into a cup of boiling water. Cool and pour over ice. Turmeric may settle, just stir to mix. Add lemon juice to taste. Creamy Turmeric Tea Ingredients 1 cup almond milk 1/2 tsp turmeric 1 tsp cinnamon 1 tsp honey 1/4 tsp ginger Directions Heat the almond milk in a microwave, stir in the spices and drizzle the honey on top. Enjoy!

178 Turmeric has so many benefits, it has been around for centuries and recent studies have shown to help prevent Alzheimer s, Arthritis and some forms of cancer, so check out several Turmeric beverages to help you get your daily does of turmeric in your diet. TURMERIC COCKTAIL Here is a great summer drink with a zesty kick to it. Ingredients 1/2 juice of lime 1/4 juice of lemon 1/2 cup orange juice 1 tbsp honey 1 tsp turmeric 1 slice papaya Directions Squeeze lime and lemon juice into a drink mixer. Add orange juice, water, honey and turmeric to mixture. Finley chop or blend papaya and add to mixture. Blend in a blender with as much ice to your liking, it s cool and refreshing.

179 Minty Green Tea Cooler Green Tea has so many health benefits including cancer prevention and cardiovascular disease prevention. So here is one is my favorite summer iced tea. It requires some preparation but you can make a big batch and drink it over the course of a few days. For optimal health benefits, add a squeeze of lemon to your green tea. Catechins are the uniquely powerful anti-cancer substance in green tea, but they can be difficult for the body to absorb. Adding citrus (or vitamin C) has been shown to boost absorption one study showed that the rate of absorption was 5 times higher with a bit of lemon juice. I recommend steeping your green tea for 10 minutes (again, for optimal health benefits). If this makes the taste too strong for you, steep for only 5 minutes instead or adding a bit more agave nectar. INGREDIENTS 4 cups of water 4 teaspoons of loose jasmine green tea or 4 tea bags 2 tablespoons coarsely chopped mint, plus more for garnish 3 teaspoons agave nectar Sparkling water Lemon and mint for garnish 1.Bring the water to boil in a saucepan. 2. Turn off the heat and add the green tea, agave, and mint. 3. Cover and steep for 10 minutes. 4. Pour the tea mixture through a strainer into a sturdy glass container. 5. Refrigerate for at least an hour, and then serve over ice and sparkling water with a squeeze of lemon and few mint sprigs. I like to do half of the tea mixture and half sparkling water.

180 DASH DIET DESSERTS You can be on a diet and still indulge in desserts; here are some DASH Diet Desserts that will satisfy your sweet tooth with fruit. DASH Fruit Salad and Greek Yoghurt This lovely fruit salad is bursting with fiber, vitamins, and minerals. Enjoy it as a side dish, snack, or satisfying dessert. You can use you favorite fruits, try adding blueberries, raspberries or blackberries when they are in season Ingredients: 1 Kiwi 1 cup pineapple chunks 1 large apple, chopped 1 banana, sliced 1 orange, chopped 3 4 cup low-fat piña colada yogurt (one 6-oz carton of yogurt) Preparation: 1. Put pineapple chunks in a medium mixing bowl. 2. Prepare apples, banana, kiwi and orange as directed and add to bowl. 3. Add yogurt to bowl and mix gently with a spoon until fruit is well coated. 4. Serve and enjoy! 5. Refrigerate leftovers within 2 hours. Nutrition Information: Serving size = ½ cup. Per serving: 70 calories, 0 g total fat, 0 g saturated fat, 16 g carbohydrates, 1 g protein, 2 g fiber, 15 mg sodium, 140 mg potassium, 10 mg magnesium, 50 mg calcium. Try this: Heat 1 cup canned pumpkin with a drizzle of honey and a sprinkling of cinnamon, cardamom, and nutmeg for a healthy snack. Add the mixture to one serving of instant oatmeal for a complete and filling breakfast.

181 DASH Lemon Cheesecake This is a very tasty Dash diet Dessert; the Lemon zest is full of essential oils that contribute lively flavor and aroma to this recipe. To get the zest, grate the lemon on a hand-held grater Ingredients 2 tablespoons cold water 1 envelope unflavored gelatin 2 tablespoons lemon juice 1/2 cup skim milk, heated almost to boiling Egg substitute equivalent to 1 egg, or 2 egg whites 1/4 cup sugar 1 teaspoon vanilla 2 cups low-fat cottage cheese Lemon zest Directions Combine water, gelatin and lemon juice in blender container. Process on low speed 1 to 2 minutes to soften gelatin. Add hot milk, processing until gelatin is dissolved. Add egg substitute, sugar, vanilla and cheese to blender container. Process on high speed until smooth. Pour into 9-inch pie plate or round flat dish. Refrigerate 2 to 3 hours. If you wish, top with grated lemon zest just before serving. Serve with your favorite fruit on top.

182 DASH Pumpkin Pie Pumpkin is high in fiber, low in fat and calories, but high in the vitamins A and C. Pumpkin aids digestion and contributes to a healthy heart. Ingredients: 1 cup ginger snaps 16 ounces canned pumpkin 1/2 cup egg whites 1/2 cup sugar 2 teaspoons pumpkin pie spice 12 ounce can evaporated skim milk Preparation: Preheat oven to 350. Grind the cookies in a food processor. Lightly spray a 9" glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust and bake until knife inserted in center comes out clean, about 45 minutes. Store in the refrigerator. Allow to cool and slice in 8 wedges. Nutrition Information: Per serving: 165 calories, 2 g total fat, 1 g saturated fat, 32 g carbohydrates, 6 g protein, 2 g fiber, 170 mg sodium, 291 mg potassium, 2 mg magnesium, 138 mg calcium Benefits of a Slice of Pumpkin Pie A slice of pumpkin pie is a significant source of water-soluble B vitamins, offering 20 percent of the recommended daily intake for thiamin and vitamin B-12, 13 percent for riboflavin, 12 percent for folate and 9 percent for niacin. These vitamins aid in skin, vision and neurological health, red blood cell formation and the maintenance of appetite, digestion and metabolism.

183 DASH Apple Blueberry Crisp Ingredients 2 large apples, peeled, cored and thinly sliced 1 tablespoon lemon juice 2 tablespoons sugar 2 tablespoons cornstarch 1 teaspoon ground cinnamon 12 ounces fresh or frozen blueberries For the topping 3/4 cup all-purpose (plain) flour 3/4 cup whole-wheat (whole-meal) flour 2 tablespoons sugar 1 1/2 teaspoons baking powder 1/4 teaspoon salt 4 tablespoons cold trans-free margarine, cut into pieces 1/2 cup fat-free milk 1 teaspoon vanilla extract Directions Preheat the oven to 400 F. Lightly coat a 9-inch square baking dish with cooking spray. In a large bowl, add the apple slices. Sprinkle with lemon juice. In small bowl, combine the sugar, cornstarch and cinnamon. Add the mixture to the apples and toss gently to mix. Stir in the blueberries. Spread the apple-blueberry mixture evenly in the prepared baking dish. Set aside. In another large bowl, combine the flours, sugar, baking powder and salt. Using a fork, cut the cold margarine into the dry ingredients until the mixture resembles coarse crumbs. Add the milk and vanilla. Stir just until a moist dough forms. Turn the dough onto a generously floured work surface and, with floured hands, knead gently 6 to 8 times until the dough is smooth and manageable. Using a rolling pin, roll the dough into a rectangle 1/2-inch thick. Use a cookie cutter to cut out shapes. Cut close together for a minimum of scraps. Gather the scraps and roll out to make more cuts. Place the dough pieces over the apple-blueberry mixture until the top is covered. Bake until the apples are tender and the topping is golden, about 30 minutes. Serve warm

184 Pineapple Kheer Bromelain is found in pineapple and has been proven to reduce swelling (inflammation), especially of the nose and sinuses, after surgery or injury. It is also used for hay fever, treating a bowel condition that includes swelling and ulcers (ulcerative colitis), removing dead and damaged tissue after a burn (debridement), preventing the collection of water in the lung (pulmonary edema), relaxing muscles, stimulating muscle contractions, slowing clotting, improving the absorption of antibiotics, preventing cancer, shortening labor, and helping the body get rid of fat. Ingredients 5 Cups Whole milk 14 oz Pineapple chunks in pineapple juice (1 1/2 cans) 4 Tbsp Coconut powder (finely shredded coconut)

185 1 Tbsp Corn flour 3/4 Cup Sugar Method 1. Boil the milk in a heavy bottom wide pan on medium high heat. Stir often to make sure the milk does not burn in the bottom of the pan. Cook until the milk is reduced to about half of its original volume. 2. Mix well 1 tablespoon Corn flour in 4 table spoons of water and add this in the milk, also add Coconut powder 4 table spoons in the milk and cook the milk for another 10 minutes on low heat. Then turn off the heat and let the milk cool down. 3. Drain 1 can pineapple using strainer let the juice dripped through without squeezing. Note: we will use juice and pineapple both. 4. Cut each chunk of pineapple in about 3 to 4 small pieces. 5. In a pan put all the pineapple juice drained from 1 can, add ¾ cup sugar and the pineapple pieces and cook on medium heat for about 30 minutes: until the pineapple pieces become soft and translucent. 6. Then from another pineapple can, take out half of pineapples and half of its juice- blend it blender. Add this in the cooked pineapple mixture and cook for additional 10 minutes. Then turn off the heat. 7. Let pineapple mixture come down to room temperature. 8. Once both the milk and pineapple mixture are cooled down, add the pineapple mixture in the milk and stir gently. Keep in the refrigerator for at least one hour before serving the desert. You can use the remaining half of pineapple chunks to decorate the kheer making floral patterns and any other way you might like.

186 DASH Fruit Kebabs This is one of my favorites; everyone likes fruit kebabs. These kebabs work well with any type of fruit, including more exotic types such as star fruit, kumquats or prickly pears. To prevent fruit from browning, dip in pineapple or orange juice. Ingredients 4 ounces low-fat, sugarfree lemon yogurt 1 teaspoon fresh lime juice 1 teaspoon lime zest 4 to 6 pineapple chunks 4 to 6 strawberries 1 kiwi, peeled and diced 1/2 banana, cut into 1/2-inch chunks 4 to 6 red grapes Blueberries 1 Orange cut into slices 4 wooden skewers Directions In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed. Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with the lemon lime dip. Nutritional analysis per serving Serving size: 2 fruit kebabs Total fat 1 g, Calories 160, Protein 4 g, Cholesterol 4 mg, Total carbohydrate 36 g

187 Dash Chocolate Soufflés This is a real winner; this is delicious and not too sweet. Ingredients 1/2 cup unsweetened cocoa powder 6 tablespoons hot water 1 tablespoon unsalted butter 1 tablespoon canola oil 3 tablespoons allpurpose (plain) flour 1 tablespoon ground hazelnuts (filberts) or almonds 1/4 teaspoon ground cinnamon 3 tablespoons firmly packed dark brown sugar 2 tablespoons honey 1/8 teaspoon salt 3/4 cup 1 percent low-fat milk 4 egg whites 3 tablespoons granulated sugar 1 teaspoon confectioners' (powdered) sugar 1 cup raspberries Directions Preheat the oven to 375 F. Lightly coat six 1-cup individual soufflé dishes or ramekins with cooking spray or coat a 6-cup soufflé dish with the spray.

188 In a small bowl, combine the cocoa and hot water, stirring until smooth. Set aside. In a small, heavy saucepan over medium heat, melt the butter. Add the canola oil and stir to combine. Add the flour, ground hazelnuts and cinnamon and cook for 1 minute, stirring constantly with a whisk. Stir in the brown sugar, honey and salt. Gradually add the milk and cook, stirring constantly, until thickened, about 3 minutes. Remove from the heat and stir into the cocoa mixture. Let cool slightly. In a large, thoroughly cleaned bowl, using an electric mixer on high speed, beat the egg whites until foamy. Add the granulated sugar 1 tablespoon at a time and beat until stiff peaks form. Using a rubber spatula, gently fold 1/3 of the egg whites into the cocoa mixture to lighten it. Then fold the remaining egg whites into the cocoa mixture, mixing gently only until no white streaks remain. Gently scoop the cocoa egg white mixture into the prepared dishes (or dish). Bake until the soufflé rises above the rim and is set in the center, 15 to 20 minutes for individual soufflés or 40 to 45 minutes for the large soufflé. Cool the soufflés on a wire rack for 10 to 15 minutes. Using a fine-mesh sieve, dust the top with a sprinkle of confectioners' sugar. Garnish with raspberries and serve immediately. Nutritional analysis per serving Total fat 7 g Calories 184 Protein 6 g Cholesterol 7 mg Total carbohydrate 30 g Dietary fiber 4 g Monounsaturated fat 3 g Saturated fat 2 g Sodium 106 mg

189 Avocado Moose This is truly delicious and very healthy. Avocado s extremely nutritious and has a rich texture and flavor. Avocados do not contain sodium and are low in unsaturated fat Avocado s are approximately 160 calories, 2 grams of protein and 15 grams of healthy fat Dark Chocolate is the best source of anti oxidants and has been proven to lower the risk of heart disease. Ingredients 3 ripe avocados 6 oz plain Greek yogurt 1 bar dark chocolate 1/8 cup unsweetened almond milk 1/4 cup finely ground espresso beans 2 tbsp raw honey 1 tsp vanilla extract 1/4 cup sugar 1/4 cup cocoa powder Directions Mix all ingredients together, then puree in blender. Set in fridge to cool.

190 Dark Chocolate Strawberries Dark Chocolate is rich in Fiber, Iron, Copper, Magnesium and Manganese it is also very nutritious. Dark Chocolate may improve blood flow and lower blood pressure Ingredients 1 pint strawberries 20 oz baking dark chocolate 1 ice cube tray Directions Melt dark chocolate in a saucepan on medium heat stirring until soft and smooth. Pour melted dark chocolate into ice cube tray. Wash strawberries and drain excess water. Place one strawberry in each ice cube compartment. Place tray in freezer for one full hour. Separate each block