The DASH Diet Quick and Delicious Recipes for Losing Weigh

The DASH Diet Quick and Delicious 

Recipes for Losing Weigh

Mexican Pizza

1/2 cup rinsed and drained canned black beans

1 tablespoon canned chipotle pepper sauce

3 tablespoons water

1 (12-inch) prebaked 100% whole wheat thin-crust pizza

1 small zucchini, thinly sliced in rounds

1/2 cup thinly sliced red onion

1/2 cup sliced red bell pepper

1/2 cup shredded skim mozzarella cheese

1/2 teaspoon dried oregano

Preheat the oven to 400°F. In a blender or food processor,

combine the black beans, chipotle sauce, and water. Puree until

smooth. Evenly spread the mixture on the pizza crust. Cover

with zucchini rounds, then bell peppers and onions, and finally

cheese. Sprinkle oregano on top, and bake for about 15

minutes, or until the cheese is bubbling and browning.

RECIPE ALTERATION

• This pizza can also be prepared with 100% whole wheat

pizza dough, as described in the Grilled Veggie Pizza

recipe (page 158).

Nutrition Facts (amount per serving)

Calories 18

Total Fat 7 g

Saturated Fat 6 g

Polyunsaturated Fat 2 g

Monounsaturated Fat 10 g

Cholesterol 11 mg

Sodium 303 mg

Potassium 122 mg

Total Carbohydrate 21 g

Dietary Fiber 4 g

Sugars 0.3 g

Protein 9 g

Calcium 14% • Magnesium 5%

Healthier Mac ’n’ Cheese

1/2 cup water

1 large white onion, sliced

8 medium cloves garlic, halved

1/8 small spoon salt

1/8 small spoon  black pepper it cracked

1 small spoon brown mustard

8 ounces 100% whole wheat macaroni pasta

1 cup coarsely chopped broccoli florets

Pinch of chile pepper flakes

1/3 cup low-fat ricotta cheese, divided

1 cup shredded low-fat cheddar cheese, divided

1/2 cup bread crumbs

1/2 cup Parmesan cheese and  grated 

1/4 teaspoon dried basil

1 tablespoon chopped fresh parsley

Preheat the oven to 425°F. Coat a 9- by 9-inch baking dish

with olive oil spray, and set aside.

In a medium saucepan, add the water, onion, and garlic.

Cover with a lid and simmer over low heat for about 10

minutes, or until onion and garlic can easily be mashed with a

fork. Put the mixture into a blender, add salt, pepper, and

mustard, and pulse to combine now you  'll  take  cup of water with the boil and .

 Add the pasta, cook  

 to package towards, until al structured . In the last few

minutes of boiling the pasta, add the broccoli, and cover the

pot. After about 3 minutes, drain the pasta and broccoli, and

run under cold water so that the pasta does not keep cooking.

Heat the pasta pot over low heat, and add the onion-garlic

paste, chile pepper flakes, and 2 tablespoons of the ricotta. Stir

until the cheese is incorporated, and then slowly stir in the rest

of the ricotta with a whisk. and melting to mix half  of  (  cheddar cheese )

. Then add the rest of the cheddar cheese, and

stir until melted. Add the cooked pasta and broccoli, and stir

with a large spoon until the sauce covers most of the pasta.

Transfer to the baking dish, and top with the bread crumbs,

Parmesan cheese, and basil. Bake for about 10 minutes, or until

the bread crumbs and Parmesan start to brown. Remove from

the oven, top with parsley, and serve warm.

RECIPE ALTERATIONS

• If you do not have macaroni, substitute with whole wheat

rotini pasta or whole wheat penne pasta.

• Use just about any veggies, such as cauliflower, zucchini,

bell peppers, and spinach.

• Low-fat cottage cheese can be used in place of ricotta

cheese. Add it to the onion-garlic mixture in the blender,

to avoid lumpy mac ’n’ cheese.

Nutrition Facts (amount per serving)

Calories 366

Total Fat 9 g

Saturated Fat 5 g

Polyunsaturated Fat 0.3 g

Monounsaturated Fat 2 g

Cholesterol 22 mg

Sodium 511 mg

Potassium 218 mg

Total Carbohydrate 44 g

Dietary Fiber 8 g

Sugars 0.7 g

Protein 25 g

Calcium 29% • Magnesium 7%

Anna’s Black Beans

Serves 8

4 cups dried black beans

1–2 bay leaves

3/4 teaspoon ground cumin

3 teaspoons sea salt

1/4 small white onion, slivered

2–3 large cloves garlic, whole

1–2 dried red chiles/chiles de arbol

8–10 cups water

Place all the ingredients in a large pot, and bring to a boil.

Lower the heat, and simmer for 2 to 3 hours. Check and stir

every 30 to 40 minutes, adding water if necessary.

TIPS

• These beans can be served as a side dish to your

breakfast, lunch, or dinner with or without the broth.

• Enjoy the beans and broth as a soup. The broth contains

minerals and vitamins released from the beans as they

cooked.

• Soaking the beans overnight in water reduces cooking

time in half. It also means less cooking water, because

the beans won’t absorb as much.

• This recipe can be scaled: for every cup of dried beans,

use 3 to 4 cups water.

• Black beans can be replaced by just about any other

bean: kidney, pinto, navy, white.

Nutrition Facts (amount per serving)

Calories 119

Total Fat 0.5 g

Saturated Fat 0.1 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 0.1 g

Cholesterol 0 mg

Sodium 912 mg

Potassium 320 mg

Total Carbohydrate 21 g

Dietary Fiber 8 g

Sugars 0 g

Protein 8 g

Calcium 3% • Magnesium 16%