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Dash Diet: The Dash Diet Recipes For Weight Loss And Hypertension Cookbook

Dash Diet: The Dash Diet Recipes For Weight Loss And Hypertension Cookbook

Dexter Walker

Shakespir Edition

Copyright © 2017, Dexter Walker

TERMS & CONDITIONS

No part of this book shoud be transmitted or reproduced in any form whatsoever, including electronic, print, scanning, photocopying, recording or mechanical without the prior written permission of the author. All the information, ideas and guidelines are for educational purpose only. Though the author has tried to ensure the utmost accuracy of the content, all readers are advised to follow instructions at their risk. The author of this book cannot be held liable for any incidental damage, personal or commercial caused by misrepresentation of the information. Readers are encouraged to seek professional help when needed.

TABLE OF CONTENTS

Chapter 1 – Dash Diet

Cute Apple and Spice Oatmeal

Extraordinary Apples & Granola Breakfast Crisp

Supreme Applesauce & Oatmeal Squares

Super Baked Chicken with Wild Rice

King sized Apple salad with dried figs & almonds

Legendary Banana Rice Pudding

Legendary Breakfast Sandwich

Mystical Raspberry Muffins

Extraordinary Cinnamon Flavored Apple Granola

King sized Cucumber Pineapple Salad

Historic Chicken & Leek Paella

Supreme Eggs & Avocado Salad

Lucky Incredible Pancakes

Mystical Potato soup

Iconic Edamame Salmon Cakes

Duke Hearty Minestrone

Extraordinary Onion and Asparagus Frittata

Speedy Grilled Fajitas

Cute Peaches & Yogurt

Best Sweet & Sour Almond Muffins

Mystical Mexican Beef

King sized Strawberry & Quinoa Salad

Lovely Polenta with Vegetables

Speedy Spice Pork Medallions

Mystical Tandoori Chicken

YOUR FREE GIFT!!

RECOMMENDED BOOKS

Chapter 1 – Dash Diet

Click here to download

Hi!! Dash Diet aims at lowering blood pressure. We all know it. Dash diet is used for weight loss also. So without further delay let’s take a look at these awesome dash diet recipes.

Cute Apple and Spice Oatmeal

Try this my way!!

Ingredients:

• Grated nutmeg

• Kosher salt

• 1/2 to 1 cup milk, fat-free

• Ground cinnamon

• 1/2 – 1 apple, peeled, cored, diced

• 1/2 cup of water

• 1/2-1 cup oats

Preparation:

1. Assemble all the ingredients at one place.

2. Please blend together cinnamon, nutmeg, water, apple, oats & salt and let boil. Once boiled, lower the heat and simmer for around four minutes or so.

3. Alternatively: If using microwave: Mix cinnamon, nutmeg, apple, oats, water, and salt in a microwave-safe bowl. Cover and microwave for around 4 minutes on high. Leave for a minute.

4. One thing remains to be done now.

5. Add in milk before serving.

6. Go ahead and eat it up.

Fresh start with something new!! 

Extraordinary Apples & Granola Breakfast Crisp

Iconic!!

Ingredients:

• 12- 16-oz. container fat-free plain Greek yogurt

• 1-2 teaspoon finely shredded lemon peel

• Three-four tsp honey

• 1/4 – 1 cup low-fat granola

• 1 – 2 tbsp butter

• Dash ground cardamom or ground cinnamon

• 2 – 3 medium apples

• 1/2 – 1 tbsp packed brown sugar

• 1/2-1 teaspoon grated fresh ginger

Preparation:

1. Assemble all the ingredients at one place.

2. In a medium or large skillet, please heat butter over medium heat.

3. Combine apples and cook about 7 minutes or maybe till apples are golden brown, turning occasionally.

4. Reduce heat to medium-low.

5. Now we should go ahead to the next most important step.

6. Add in brown sugar, ginger, and cardamom.

7. Cook and whisk for four minutes or till apples are nearly tender.

8. Withdraw skillet from heat. Cover and let it stand for 13 minutes until apples are tender.

9. Blend yogurt with the lemon peel.

10. Now please divide cooked apples among the four individual serving bowls.

11. Now please top with the Greek yogurt.

12. One thing remains to be done now.

13. Drizzle with honey.

14. Top with granola.

15. Smell the aroma and now serve.

Excellent way!!

Supreme Applesauce & Oatmeal Squares

Supremacy unleashed!!

Ingredients:

• 1/2-1 teaspoon. baking powder

• 1/4 – 1/2 teaspoon. salt

• 1 1/2 - 2 cups non-fat or may be 1% milk

• 1-2 tsp. cinnamon

• Two-three Tbsps. oil

• One apple, sliced

• One-two egg

• 1 – 2 cups rolled oats

• ½-1 cup applesauce, sweetened

• 1 – 2 tsp. vanilla

TOPPING:

• Two-three Tbsps. chopped nuts

• 1-2 Tbsps. brown sugar

Instructions:

1. Assemble all the ingredients at one place.

2. Now please preheat the oven to a temperature of about 375 to 380 degrees.

3. Now please prepare a baking tray of about 8”×8” or maybe 9”x 9”, and please lightly oil the tray and leave away.

4. Place the rolled oats in a bowl and add the baking powder, cinnamon, and salt.

5. Now we can proceed to the subsequent most important step.

6. Mix all ingredients well and leave away.

7. In a separate bowl, crush the egg and blend in the milk, vanilla and applesauce.

8. Lastly, mix in the oil and blend well.

9. Pour the egg mixture into the rolled oats mixture and mix once again till all ingredients are well blended.

10. Now please pour this mixture into your prepared baking tray & then put in the oven.

11. Leave for 25-33 minutes till well browned and remove from the oven.

12. Sprinkle the 2 tbsps of the brown sugar on the surface.

13. Place the tray once again in the oven and leave for 6 minutes.

14. One thing remains to be done now.

15. Withdraw from oven and please cut into squares of your preference.

16. Now you can serve to guests, and the balance squares could be refrigerated for future use.

17. Smell the aroma and now serve.

The excellent smell used to fill my room as soon as used to uncover the plate.

Super Baked Chicken with Wild Rice

Baking does the trick!!

What you need

• 3/4 to 1 cup uncooked long grain rice

• 1 – 2 cups dry white wine

• One/two tsp fresh tarragon

• About 3/4 to 1 cup of uncooked wild rice

• 1 1/2 – 2 cups unsalted chicken broth

• 1 to 2 cups whole pearl onions

• About 1/2 pound of boneless, (Skinless chicken breast halves)

• One-two cups chopped celery

How to prepare

1 Assemble all the ingredients at one place.

2 Preheat the oven to 310 F.

3 Now we should go ahead to the next most important step.

4 Cut chicken breasts into one-inch pieces or so.

5 Please combine pearl onions, chicken, celery, & tarragon plus about 1 cup of the unsalted chicken broth in a frying pan (non-stick).

6 Now please cook on medium or medium high heat till the chicken & the vegetables are tender properly, about 13 to 15 minutes. Set apart to cool.

7 In a baking dish, mix the wine, remaining 1 cup chicken broth, and rice. Let soak for 35 minutes.

8 One thing remains to be done now.

9 Now please add the cooked chicken & the vegetables to the baking dish.

10 Now please cover & then bake for 60 minutes or so.

11 Check periodically and combine more broth if the rice is too dry.

12 Now you can serve immediately.

13 Smell the aroma and serve.

Servings: 4-6

Awesomeness fully loaded!!

King sized Apple salad with dried figs & almonds

Go for it!! Trust me.

Ingredients

• 1/2 to 1 cup fat-free lemon yogurt

• 1 – 2 carrots, peeled and grated

• 2 to 4 ribs of celery, diced

• 6 – 7 dried figs, sliced

• 1 to 2 large red apples, cored and diced

• 1 to 3 tablespoons slivered almonds

The method of preparation

1 Assemble all the ingredients at one place.

2 Take a small bowl, blend apples, celery & dried figs. Now you should add yogurt and mix thoroughly.

3 Top with almonds and grated carrots. Serve immediately.

4 Go ahead and eat it up.

Legendary Banana Rice Pudding

I added a little tweak of my own.

Ingredients

• 2 – 4 cups rice milk

• 1 1/2 to 2 cup basmati rice

• 2 to 4 bananas, sliced and divided

• 1/3 to 1 cup brown sugar

• 3/4 to 1 teaspoon vanilla paste

• ½ tsp cinnamon

• 1 – 2 tablespoon cornstarch

• 1 3/4 – 2 cups water

Instructions

1 Assemble all the ingredients at one place.

2 Add rice and water in a saucepot. Bring to boil and reduce heat.

3 Now we can to the next most important step.

4 Simmer the rice until tender, for 44 minutes.

5 Whisk in the sugar, rice milk (reserving one tablespoon milk) and cinnamon.

6 Simmer for 12 minutes, stirring occasionally.

7 Mix the cornstarch with reserved milk, and now you should add to the pudding. Cook for 12 to 15 minutes, stirring and remove from the heat.

8 One thing remains to be done now.

9 Mash two bananas and stir within the rice pudding along with vanilla paste.

10 Divide between bowls and top with remaining sliced bananas

11 Smell the aroma and serve.

Time: 50 to 55 minutes

Servings: 6-8

It is very easy and quick recipe.

Legendary Breakfast Sandwich

We’re legends!!

Ingredients

• 1/2 – 1 teaspoon. extra virgin olive oil (divided into 2)

• Kosher salt and ground pepper to taste

• ¼ cup grape tomatoes, sliced

• 4 – 5 egg whites, whisked

• 1 – 1 1/2 pc. whole-grain English muffin, split into 2

• 1 1/2 – 2 pcs. scallions, finely chopped

• 1/4 cup low-fat Swiss cheese, shredded

Method of preparation

1 Assemble all the ingredients at one place.

2 Please drizzle half of the olive oil you have over the muffin slices (English) and please place on a heated grill pan above medium-high fire with sliced side down and then grill for about four minutes or so.

3 Now we should go ahead to the next most important step.

4 Now pelase heat the remaining olive oil in your skillet and then sauté the shredded scallions for three minutes or so.

5 Please combine the egg whites & then stir and season with Kosher salt & pepper.

6 One thing remains to be done now.

7 Take grilled muffins and top with the tomato slices, eggs with scallions, and cheese. Place in the toaster oven for about a minute to allow the cheese to melt.

8 Now you can serve.

9 Go ahead and eat it up.

Servings: 1 to 3

Amazing and really tasty.

Mystical Raspberry Muffins

I love them.

Ingredients

• 1/4-1/2 teaspoon Salt

• 1/2-1 cup Rolled oats

• 1/2 to 1 cup Dark honey

• 2 – 3 tsp grated Lime zest

• One-two lightly beaten Egg

• 1/4 – 1 cup Wheat bran

• 2/3 to 1 cup Raspberries

• 1/2 to 1 tablespoon Baking powder

• 1/2 to 1 cup of 1% low-fat milk

• 3/4 – 1 cup All-purpose flour

• 3 to 4 tablespoons Olive oil

• 1/4 to 1 cup Grits

The method of preparation

1 Assemble all the ingredients at one place.

2 Preheat the oven to 400 to 410°F. Line a 12 – cup muffin pan with wax paper or foil liners.

3 Now in a medium or large saucepan, please combine the oats & milk.

4 Please cook on medium or high heat and then whisk until the oats are tender and the mixture is creamy and smooth.

5 Please remove from heat and set apart while proceeding to the next step.

6 In a large bowl add the flour, grits, baking powder, salt & bran.

7 Now we should go ahead to the next most important step.

8 In a small bowl stir the eggs and set apart.

9 Now you should add the honey, olive oil and lime zest to the oats mixture and blend all the ingredients together.

10 Combine the egg to the batter. Blend the batter until moistened but still slightly lumpy. Mildly fold in the raspberries.

11 Use two tablespoons, 1 to scoop the batter and the other to push the batter into the muffin cups you have, and please fill each cup about 2/3 full.

12 One thing remains to be done now.

13 Bake until the tops are golden brown, approximately 20 to 25 minutes. You should be able to insert a toothpick through the middle and have it come out clean. If dough sticks to the toothpick, return the muffins to the oven for a another minute or more.

14 Shift the muffins to a wire rack and let them cool wholly before serving.

15 Smell the aroma and serve.

Servings: 10 to 12

Muffins… Muffins… Muffins

Nutritional analysis per serving

Total Carbohydrate 24.25 g

Saturated fat 0.65 g

Total fat 6.35 g

Dietary fiber 3.12 g

Sodium 116.15 mg

Extraordinary Cinnamon Flavored Apple Granola

I don’t know about you, but I include this one everytime I get a chance.

Ingredients:

• 1/3 – 1 cup applesauce

• 1/2-1 cup whole-grain toasted oat cereal

• 1/4- 1 cup honey

• Two-three Tbsps. brown sugar

• 1/2 to 1 cup sliced the dried apple

• 1/4 – 1/2 tsp. ground cardamom

• Two-three cups regular oats

• 1 – 2 Tbsps. butter

• 1/3 cup oat bran

• 1/3-1 cup finely chopped walnuts

• 2 to 3 tsps. ground cinnamon

• Cooking spray

What to do:

1 Assemble all the ingredients at one place.

2 Preheat the oven to 240F.

3 Place the oats, walnuts, bran, cinnamon, cardamom & cereal in a bowl.

4 Mix well.

5 Now we should go ahead to the next most important step.

6 Place 3 tbsps butter in a saucepan and now allow to melt.

7 Now you should add the sugar, honey and about 1/3 cup of applesauce, blend well and allow the mixture to boil.

8 Leave the mixture to cook for about three minutes, ensuring to whisk occasionally.

9 Pour the hot mixture onto the oat mix in the bowl and whisk well.

10 Slightly spray a baking tray and spoon out the mixture evenly into the tray.

11 Place in the oven and bake for approximately 1 1/2 to 2 hours stirring at regular intervals.

12 One thing remains to be done now.

13 Now allow the mixture to cool and blend in the chopped dried apple.

14 The made granola can be kept in airtight containers for about a week.

15 Go ahead and eat it up.

I repeat… Try it if you want to. No regrets.. Right!!

King sized Cucumber Pineapple Salad

Salad!! I was wondering when I will get to include it.

What you need

• 1/4 – 1 cup sugar

• 1-2 cup fresh pineapple, peeled, cored and cut into 1/4-inch pieces

• 1/2-1 half tbsp sesame seeds, toasted

• 1/2 cucumber, peeled and thinly sliced

• 4 to 5 cups torn salad greens

• 1/3-1 cup thinly sliced red onion

• 1 1/2 to 2 Tbsps water

• 2/3-1 cup rice wine vinegar

• 3/4 to 1 carrot, peeled and julienne

Directions

1 Assemble all the ingredients at one place.

2 Take a large saucepan, bring the sugar, vinegar, and water to a boil.

3 Stir constantly until it is reduced to about 1/2 cup, approximately 12 minutes or so.

4 Transfer to a large bowl and put in the refrigerator till it cools down. Combine the pineapple.

5 Cover and return to the refrigerator for one hour. Combine the cucumbers, carrots and red onions to the pineapple mixture. Blend and toss well.

6 To now serve, divide the salad greens among individual plates.

7 Sprinkle with the pineapple mixture and top with toasted sesame seeds. Serve fresh immediately.

8 Smell the aroma and serve.

Pineapple and maybe cherries are great to for this one. 

Historic Chicken & Leek Paella

History is created!!

Ingredients

• 1/2 - 1lb. skinless and boneless chicken tights, cut into half -inch thick strips

• 1 1/2 – 2 leeks, chopped, white part only

• 1/2 to 1 half tsp olive oil

• 1 – 1 1/2 onion, diced

• 1/2 to 1 half teaspoon tarragon

• 1 – 2 tomatoes, seeded, sliced

• 1/4 cup sliced fresh parsley

• 1 – 2 red bell pepper, sliced

• 2 to 3 cups fat-free, unsalted chicken broth

• 2/3 – 1 cup long-grain brown rice

• 3 – 4 garlic cloves, minced

• 1/2 to 1 cup frozen peas

Instructions

1 Assemble all the ingredients at one place.

2 Please heat the olive oil in a medium or maybe large skillet over medium-high heat so it cooks properly.

3 Now we should go ahead to the next most important step.

4 Add the chicken, onion, and leek.

5 Cook for seven minutes or maybe until veggies is tender.

6 Now you should add the tomatoes and bell pepper and cook for 5 minutes more.

7 Now you should add the tarragon and rice and broth.

8 One thing remains to be done now.

9 Bring to boil and reduce heat afterward. Simmer for 12 minutes.

10 Whisk in the peas and simmer for 45 – 65 minutes or maybe till the broth is absorbed.

11 Now serve while still hot, garnished with parsley and one lemon wedge.

12 Smell the aroma and now serve.

Servings: 4-6

Time: 1 hour 15 minutes

Supreme Eggs & Avocado Salad

You know, I saw this recipe on an awesome tv show, I instantly learned it by heart. It is awesome as well as super delicious.

Ingredients

• 3 to 4 hard-boiled eggs, seperate the whites from the yolk

• 1/2 – 1 1/2 small avocado, cut into half inch chunks

• 1 1/2 tablespoon. yogurt, fat-free

• 1 – 2 tsp. red wine vinegar

• 1/4 tbsp. chives, finely sliced

• Kosher salt and pepper to taste

Instruction

1 Assemble all the ingredients at one place.

2 In a bowl, blend the egg yolk, chives, red wine vinegar, avocado, yogurt, and season with kosher salt and pepper.

3 One thing remains to be done now.

4 Meanwhile, cut the egg whites and now you should add to the salad.

5 Now serve this on a bed of lettuce or top of a whole-wheat bread.

6 Smell the aroma and serve.

Servings: 3 – 5

Why not??

Lucky Incredible Pancakes

Dreams are good!! So dream about this one or else make it…

What you need:

• 1 – 2 tbsp of baking powder

• 1/2 – 1 tsp pumpkin pie spice

• 1/2-1 teaspoon salt

• 1-2 tablespoons vegetable oil

• Two-three cups flour

• 1 – 2 egg

• 2 – 3 Tbsps brown sugar

• 1/2-1 cup canned pumpkin

• 2-3 cups low fat milk

Preparation:

1 Assemble all the ingredients at one place.

2 Blend eggs, pumpkin, milk, and oil in large mixing bowl.

3 Now you should add flour, brown sugar, baking powder, pumpkin pie spice and salt to egg mixture.

4 Stir.

5 Now we should go ahead to the next most important step.

6 Lightly coat a griddle or skillet with cooking spray and heat on medium.

7 Using a 1/4 cup measure, now pour batter on hot griddle.

8 One thing remains to be done now.

9 Cook till bubbles begin to burst. Toss.

10 Cook until golden brown.

11 Smell the aroma and now serve.

Servings 6-8

You want to know what so special about this recipe. Why should I tell? Check it out for yourself.

Mystical Potato soup

Potato soup for today!!

What you need

• 1/4 – 1 tsp dried thyme

• 1/4-1 cup sliced leeks

• 1 – 2 cup chopped yellow onion

• 1 1/2-two cups Vegetable stock

• 2 3/4-3 cups fat-free evaporated milk

• 4 – 5 ounces brie cheese now cut into small cubes

• 5 to 6 small potatoes, peeled and sliced

• 3/4 to 1 bay leaf

Directions

1 Assemble all the ingredients at one place.

2 Take a saucepan or may be a large pot. Combine the onion & leeks.

3 Saute over medium heat until softened for 12 minutes.

4 Please add the bay leaf, vegetable stock and thyme.

5 Now please bring to a boil, reduce heat to low and simmer for approximately 20 minutes or so.

6 Please remove the bay leaf.

7 Now please rurn off the heat and then set the mixture aside.

8 Now while the above is cooking properly, please mix milk (evaporated) & the potatoes in a separate saucepan.

9 Now you should cook over medium or medium high heat until the potatoes are tender, about 15 to 25 minutes. Whisk frequently.

10 Now please pour the potato mixture into your soup pot.

11 Whisk to mix evenly.

12 Now in a blender, please puree the soup in small batches until smooth, and also make sure to add the pieces of brie cheese whileyou are pureeing.

13 Now please return the pureed batch to your soup pot and then heat till warmed through.

14 Ladle into individual bowls and. Now you can serve instantly.

15 Go ahead and eat it up.

Soupy day!!

Iconic Edamame Salmon Cakes

Leave a mark!!

Ingredients

• 1/2 garlic clove, minced

• 1 1/2-2 cups cooked flaked salmon

• ¼ cup breadcrumbs

• Two-three egg whites

• 1 – 2 tablespoon shredded cilantro

• ½ cup thawed frozen edamame

• Little oil, to fry

• 1 – 2 scallion, shredded

• 1/2 to 1 half tablespoon minced ginger

The method of preparation

1 Assemble all the ingredients at one place.

2 Now please line a baking sheet with the parchment paper or something similar.

3 Now we should go ahead to the next most important step.

4 In a large bowl, add all ingredients by order.

5 Mix it up with clean hands.

6 Form 4 cakes from the prepared mixture and arrange onto a baking sheet.

7 Pop in the fridge for 1 minutes.

8 Meanwhile, heat the oil over medium-high heat.

9 One thing remains to be done now.

10 Combine the cakes and cook for 7 minutes per side or may be until browned.

11 Serve while still hot.

12 Go ahead and eat it up.

Servings: 4-6

Time: 22 minutes

Not hard on your pocket so cheers!!

Duke Hearty Minestrone

Just wonder about an excellent, excellent and delicious recipe that it just a treat for your tongue and tummy. The wait is over.

What you need

• 1/2-1 cup chickpeas drained and rinsed

• 1 – 1 1/2 tbsp. olive oil

• 1/2 teaspoon. turmeric powder

• 1/2 medium-sized carrot, diced

• 1/2 – 1 half zucchini, diced

• 1 1/2 – 2 large tomatoes, seeds removed, shredded

• 1/2 cup baby spinach

• 1/2 – 1 1/2 clove of garlic, minced

• Half pack of any type of short pasta, whole-grain

• Small onion, sliced

• 4 – 4 1/2 cups fat-free chicken broth, low-sodium

• 1/2 large stalk of celery, shredded

• 1 – 2 tablespoon. fresh basil, chopped

Directions

1 Assemble all the ingredients at one place.

2 Drizzle the olive oil in a large pot and heat above the medium fire.

3 Now you should add the onions, celery, and carrots and sauté till the vegetables are soft.

4 Now we can proceed to the subsequent most important step.

5 Throw in the garlic and cook for another four minute. Now pour the chicken broth to the pot and then combine the shredded tomatoes, spinach, chickpeas, turmeric, and the uncooked pasta.

6 Adjust your heat to high and bring to a boil.

7 Reduce the heat and now allow to simmer for 12 minutes.

8 Throw in the zucchini and cover the pot to simmer for another 7 minutes.

9 One thing remains to be done now.

10 Turn off the heat, and now you should add the chopped basil. Whisk well.

11 Now you can serve in different bowls while hot.

12 Go ahead and eat it up.

Servings: 4 to 7

Sizzle your taste buds and get the taste of this simple yet tantalizing recipe.

Extraordinary Onion and Asparagus Frittata

I used to stand in the kitchen, while my cook used to prepare this recipe. I once saw him making this recipe, and I knew how he made it.

What you need

• ¼ cup fresh basil, thinly sliced

• 3 – 3 1/2 green onions, sliced

• 3/4 – 1 tsp olive oil

• ½ teaspoon kosher salt

• 1 to 3 teaspoon balsamic vinegar

• ¼ cup plus one tablespoon parmesan cheese, grated

• 5 – 6 large eggs

• 1 to 3 cups (approximately one bunch) asparagus, cut into one-inch sections

• 3/4-1 medium onion, thinly sliced

• Fresh ground pepper to taste

Directions

1 Assemble all the ingredients at one place.

2 Preheat the broiler to a high temperature.

3 Now we should go ahead to the next most important step.

4 Heat an oven proof dish for a few minutes.

5 Pour the olive oil and heat well.

6 Flip in the sliced onion and cook for about seven minutes till soft and tender.

7 Now pour the vinegar into the onion mixture.

8 Toss in the chopped asparagus and water (about 2 tbsps) cover and steam for about five minutes.

9 Now in the meantime, please put the eggs in a small bowl and whisk well.

10 Flip in the ¼ cup of the parmesan, ¼ tsp salt and a dash of pepper.

11 Blend in the sliced green onions, sliced basil and the balance salt to the asparagus mixture.

12 Spoon the stir egg mixture to the asparagus and mix well.

13 Use a spatula to bring the cooked egg to the surface.

14 Leave for approximately 5 minutes for the ingredients to cook through.

15 Leave the pan for about four minutes just under the broiler, and now you should add the balance cheese.

16 Now allow the pan to be kept under the broiler for about three minutes till the mixture is a slight brown.

17 Take out from the broiler and add the one tablespoon of parmesan

18 One thing remains to be done now.

19 Leave for five minutes and withdraw the frittata from the pan to a wooden cutting board.

20 Now cut into four portions and now serve.

21 Smell the aroma, and now you can serve.

I bet that you’ll love it.

Speedy Grilled Fajitas

Spice up!!

Ingredients

• 1/4 tsp garlic powder

• 3 – 4 tomatoes, diced

• 3 to 4 cups shredded lettuce

• 1/2 to 1 half onion, diced

• 1/2 cup shredded sharp Cheddar cheese

• Half tsp smoked paprika

• 3/4 – 1 cup salsa

• ½ tsp oregano

• 3/4 – 1pound. pork tenderloin, cut within 2-inch long and ½-inch wide strips

• 1/2 to 1 tbsp chili powder

• 1/4 teaspoon ground coriander

• 1 to 2 whole wheat tortillas, warmed

Directions

1 Assemble all the ingredients at one place.

2 Preheat grill to medium-high.

3 Now we must go ahead to the next most important step.

4 In a small bowl, mix the spices and herbs. Rub the pork strips with the prepared spice mix.

5 Place the pork strips and onion into a grill basket. Grill for six minutes or maybe till browned on all sides.

6 Spread the equal amount of pork strips and onions on every tortilla.

7 One thing remains to be done now.

8 Top each with one tbsp cheese, tomatoes, lettuce, and salsa.

9 Fold the tortilla sides above the filling to close.

10 Smell the aroma and now serve.

Servings: 6-8

Time: 25 to 30 minutes

What do you think?

Cute Peaches & Yogurt

Adorable

What you need

• 1/2 – 1 1/2 tablespoon. honey

• 1 – 1 1/2 peach pitted and cut in half

• A dash of cinnamon powder

• 3-4 tablespoon. non-fat Greek yogurt, vanilla flavor

Instructions

1 Assemble all the ingredients at one place.

2 Pre-heat grill to low temp.

3 Now we should go ahead to the next most important step.

4 Put the peach on the grill and cook for about 7 minutes on each side.

5 Meanwhile, mix the yogurt and cinnamon in a small bowl.

6 One thing remains to be done now.

7 After grilling, please cut the peaches into smaller sizes, place in separate glass and top with the yogurt mixture.

8 Drizzle with honey and serve.

9 Go ahead and eat it up.

Servings: 2 – 4

Soothing & Refrshing!!

Best Sweet & Sour Almond Muffins

What makes this the best? Check it out for yourself!!

What you need

• 1 3/4 – 2 1/2 tsp baking powder

• 2/3 – 1 cup sliced almonds, toasted and crushed

• Half tsp salt

• 2 to 3 tbsp balsamic vinegar

• 1 – 2 cups all-purpose flour

• 2 – 3 tbsp whole milk

• 1 1/2-3 tsp grated lemon zest

• One-two cup sugar

• 3/4 – 1 cup extra-virgin olive oil

• Three-four large eggs

• 2 – 3 tsp grated orange zest

The method of preparation

1 Assemble all the ingredients at one place.

2 Preheat the oven to a temperature of 340F.

3 Now we should go ahead to the next most important step.

4 Prepare a muffin pan consisting of 12 cups and insert paper lines in each cup.

5 Sift flour, baking powder together and put in a bowl.

6 Now you should add the salt and leave apart.

7 In a separate bowl, put the eggs and crush well.

8 Blend in the sugar, orange zest, lemon zest and beat until pale in color.

9 Pour the vinegar, milk, and oil into the mixture.

10 Fold in the flour mixture and blend with the hand if you want till all ingredients are well blended.

11 Flip in the almonds.

12 Pour the mixture into muffin cups.

13 Now please place in your oven and then bake for about 20 to 25 minutes.

14 One thing remains to be done now.

15 Now please allow it to cool down for a few minutes or so.

16 Go ahead and eat it up.

Muffin time!!

Mystical Mexican Beef

Mystery unveiled!!

Ingredients

• 3/4 – 1 tablespoon chili powder

• 1 – 2 medium tomatoes, diced

• Half cup onion, chopped

• 1 – 2 cups water

• 1/2 to 1 1/2 cup uncooked rice

• 1-2 oz. shredded Mexican cheese

• 1/2 to 1 cup frozen mixed vegetables, shredded

• 2 to 3 tsp oregano

• 1/2 – 1 cup bell pepper, diced

• 0.5l. ground beef

Method of preparation

1 Assemble all the ingredients at one place.

2 Brown beef in a large skillet over medium-high heat. Drain fat.

3 Now we should go ahead to the next most important step.

4 Combine bell pepper and onion. cook for 14 minutes.

5 Now you should add tomatoes, vegetables, rice, water & spices. Blend and bring to boil.

6 One thing remains to be done now.

7 Now please reduce heat to medium-low & then simmer, please cover for 25 to 35 minutes or so.

8 Once cooked, divide between serving plates and top with shredded cheese.

9 Go ahead and eat it up.

Servings: 3-4

Time: 45 minutes

Sizzle your tast buds and get the taste of this simple yet really tantalizing recipe.

King sized Strawberry & Quinoa Salad

Live life like a king!!

What you need

• 1 1/2 – 3 tablespoon. walnuts, sliced

• 1 3/4 – 2 1/2 cups baby spinach

• 1.5 oz. feta cheese

• 1 – 2 cup strawberries, quartered

• 1/2 cup quinoa, uncooked

• 1 to 2 teaspoon. raw honey

• 1.5 tablespoon. balsamic vinegar

• 3/4 – 1 tablespoon. extra virgin olive oil

Method of preparation

1 Assemble all the ingredients at one place.

2 Cook the quinoa according to package method of preparation. When cooked, turn off the heat and fluff the quinoa using a fork. transfer in a salad bowl and set aside and let it rest for 12 to 15 minutes or so.

3 Now we should go ahead to the next most important step.

4 In a small bowl, stir all the ingredients of the dressing and pour above the cooked quinoa. stir well.

5 One thing remains to be done now.

6 Throw in the strawberries, baby spinach, and feta cheese. flip gently. Garnish with walnuts on top.

7 Now you can serve immediately.

8 Go ahead and eat it up.

Servings: 3 – 5

Just got better!!

Lovely Polenta with Vegetables

Veggies are awesome with this recipe!!

Ingredients

• Chopped fresh basil, to garnish

• 3/4 to 1 cup sliced zucchini

• 1/2 cup broccoli florets

• 1/2 to 1 cup sliced mushrooms

• 3/4 to 1 cup sliced onions

• 3 – 5 cups water

• 1/2-1 tsp minced garlic

• 1/2 to 1 1/2 cup polenta

• 2 – 4 tbsps Parmesan cheese, grated

Instructions

1 Assemble all the ingredients at one place.

2 Preheat oven to 340F and spray 3-quart baking dish with cooking oil.

3 Now we can proceed to the subsequent most important step.

4 Blend the 4 cups water, polenta, and garlic in a prepared dish.

5 Bake, uncovered for 43 minutes.

6 Meanwhile, grease a large skillet with little oil. Heat above medium-high heat and add mushrooms and onions.

7 Cook for five minutes. Now you should add the water, broccoli and zucchinis. Cook until crisp.

8 One thing remains to be done now.

9 Once the polenta is done, divide between 4 plates. Top with veggies and top with the Parmesan.

10 Now you can serve.

11 Smell the aroma and serve.

Serves: 4 to 6

Time: 50 minutes

Speedy Spice Pork Medallions

Looking forward to this one!!

Ingredients

• 4 to 5 cups green cabbage, shredded

• 1/2 to 1 1/2 tablespoon olive oil

• 1/2 tablespoon parsley, sliced

• Half cup sliced onion

• 1/2 to 3 tablespoons dry white wine

• ¾ cup water

• 3/4-1pound. pork tenderloin, fat trimmed

For the marinade:

• 3/4 teaspoon five-spice powder

• 2 – 2 1/2 tbsps low-sodium soy sauce

• 1/2 – 1 green onion, minced

• 2 3/4-3 garlic cloves, minced

• 1 – 2 tablespoon olive oil

How to prepare

1 Assemble all the ingredients at one place.

2 Prepare the marinade: Now in a bowl, blend all ingredients.

3 Now you should add pork and turn once to coat.

4 Cover and marinade for 2 hours, turning occasionally.

5 Preheat oven to 400 to 410F.

6 Withdraw the pork from marinade and pat dry with kitchen towels.

7 Heat the olive oil in large skillet and cook pork over medium-high heat for six minutes or may be until browned on all sides.

8 Add half cup water to the pan and put the pan intothe oven.

9 Roast the pork until inner temperature reaches 160F.

10 Remove the pork from the oven, put onto a cutting board and tent with aluminum foil.

11 Place the pan over medium-high heat. Add the wine to deglaze the pan. Now you should add the onion and cook for one minute. Combine the cabbage and remaining water.

12 Now please cover & then simmer till the cabbage is wilted, for 7 minutes or so.

13 One thing remains to be done now.

14 Slice the pork within eight medallions.

15 Now you can serve with prepared cabbage, and garnish with parsley.

16 Please serve while still hot.

17 Now you may smell the awesssome aroma & now you may serve.

Servings: 4 – 5

Time: 23 to 25 minutes

Got the idea!!

Mystical Tandoori Chicken

Yipeee

Ingredients

• 3/4-1 cup nonfat yogurt

• About 1/2 to 1 tsp of crushed red pepper flakes

• 2 to 4 tbsps paprika

• 1/2-1 half teaspoon minced ginger

• 5 to 6 skinless and boneless chicken fillets, cut into ½-inch pieces

• 1/2 to 1 tsp yellow curry powder

• Half cup lemon juice

• Four-five garlic cloves, minced

The method of preparation

1 Assemble all the ingredients at one place.

2 Preheat oven to 410F.

3 Now we should go ahead to the next most important step.

4 In a food blender, combine yogurt, garlic, curry, lemon juice, paprika red pepper flakes, ginger. Process until smooth.

5 Soak the bamboo skewers in a water, and arrange the chicken onto the skewers in equal portions.

6 Now please place the skewers into a shallow dish or something simialr and then pour above the yogurt mix.

7 Now please cover & then chill for 10 to 12 minutes or so.

8 Remove the chicken and set onto a baking sheet coated with cooking spray. Discard the marinade.

9 One thing remains to be done now.

10 Brush the chicken with leftover yogurt blend. Bake for 20 to 25 minutes or may be until the chicken juices run clear.

11 Now serve while still hot.

12 Go ahead and eat it up.

Serves: 4 – 6

Time: 44 minutes

Go ahead!!

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The DASH Diet (Dietary Approaches to Stop Hypertension) is a diet developed by the National Heart, Lung, and Blood Institute to help improve the health of everyday Americans. Since the DASH diet mainly focuses on healthy foods, it features menus with plenty of fruits, vegetables, and low-fat dairy products, as well as fish, poultry, and nuts that reduce the risk of being affected by a stroke, heart disease, and some types of cancer; and supports reaching and maintaining a healthy weight. I encourage you to go on a DASH Diet and take charge of your life as this will be an unforgettable experience for you and it may also help to inspire much more people who will then look to you as a kind of inspiration to lead a healthy and stress-free lifestyle. The DASH diet reduces the amount of sodium in your diet and increases your consumption of calcium, magnesium, potassium and fiber by eating a selection of delicious whole foods that lower blood pressure.

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  • Author: Jason Clint
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