Transcription
Dash Diet Phase One
Limit of Liability and DisclaimerThe content of this work is intended to further the understanding of the DASH Diet andshould not be relied upon as a treatment or specific diagnosis of any health problems.The information herein is offered for informational purposes solely, and is universal as so. Thepresentation of the information is without contract or any type of guarantee assurance.The trademarks that are used are without any consent, and the publication of the trademarkis without permission or backing by the trademark owner. All trademarks and brands withinthis book are for clarifying purposes only and are the owned by the owners themselves, notaffiliated with this document.Some of the images in this dash diet eBook are copyrighted and property of their respectiveowners and we have taken dash diet pictures or photos from another websites just to helpyou to find what you want. If you believe that your image displayed here and don’t want tobe share on public please go to contact us page we will remove it immediately.In no way is it legal to reproduce, duplicate, or transmit any part of this document in eitherelectronic means or in printed format. Recording of this publication is strictly prohibited andany storage of this document is not allowed unless with written permission from thepublisher. All rights reserved.We have used our best efforts in preparing the DASH Diet Phase One eBook, and theinformation is provided “as is.” We make no representation or warranties with respect to theaccuracy or completeness of the contents of the cookbook and we specifically disclaim anyimplied warranties of merchantability or fitness for any particular purpose.All material in the DASH Diet Phase One eBook is provided for your information only and maynot be construed as medical advice or instruction. No action or inaction should be takenbased solely on the contents of this information; instead, readers should consult appropriatehealth professionals on any matter relating to their health and well-being.We expressly disclaim responsibility for any adverse effect that may result from the use orapplication of the information contained in the DASH Diet Phase One eBook.As an express condition to using this website and associated products, you must agree to thefollowing terms. If you disagree with any of these terms, please do not use our website orproducts. Your use of this website or products means that you are agreeing to be legallybound by these terms.Dash Diet Phase One
Dash Diet Phase 1 GuidelinesThe DASH Diet is best done in two phases, so the DASH Diet phase1 is basically a lowcarbohydrate diet, with no fruit and whole grains; it lasts for only 14 days. Dash Diet Phase 1is designed to reset your metabolism and boost your natural calorie burning processes. Withthis protein-rich, low carbohydrate and sugar period you will see an immediate and visibleweight loss.Then when Phase Two is reintroduced with healthy whole grains, fruit and starchy vegetablesso as to control your weight loss and improve the body’s response to hypertension.During the 14 days of Phase 1, you will learn how to satisfy your hunger and feel fullerlonger. You trick your body by eating non starchy foods and this will regulate your bloodsugar and help curb your cravings, avoid fruit and whole grains, which have a lot of naturalsugar, and sorry to say 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 orlow-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 5servings of beans or lentils a week.DASH DIET SERVING SIZEIt is important to know your limits when on theDash Diet.Here is One Serving Size for the followingingredients.Phase One dieters will need to consume anunlimited intake of non-starchy vegetables and include some protein-rich foods, such as leanmeat, fish, low-fat cheese and nuts. Proteins work to prevent snacking and work to keepblood sugar levels stable because they help dieters to feel full and satisfied. Removing starchand sugar from the food intake will reduce the body’s need for insulin, which helps us desirelighter, healthier foods. It’s important to choose the foods you like.Avoid starchy foods with sugar, you’re helping to regulate your blood sugar and diminishcravings. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli orcabbage. 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 likesalmon or mackerel. Avocados are loaded with monounsaturated fats as well as antioxidantslutein, vitamin E and beta-carotene. Toss them in a salad along with vegetable oils, especiallyolive, canola and nut oils, which you can use as salad dressing.These simple detox water recipes are inexpensive, have almost zero calories, and taste greattoo. Also called detox water, fruit flavoured water, or fruit infused water; infused water cangenerally be any combination of fruits, vegetables, and herbs immersed in cold water.Dash Diet Phase One
Guidelines to Reducing Salt.Cut down on your salt gradually while adding flavours to your mealsDon’t have salt at the dining room tableUse fresh vegetableBuy frozen vegetable instead of canned.Avoid processed food- most of these have slat in themBuy salt free soupBuy low sodium ketchup, mustard and sauces as these are loaded with salt.Include herbs and spices in your recipesDash Diet Phase One
Dash Diet Stage 1 Foods you are able to eat in limited amounts Dairyo2 servings per day for smaller appetite, 2-3 servings per day for moderateappetite, 2-4 servings per day for large appetiteoServing size – 8 ounces yogurt (1 per day), 1 ounce cheese, ½ cup cottagecheeseNuts, beans, seedso1 serving per day for smaller appetite, 1-2 servings per day for moderateappetite, 1-2 servings per day for large appetiteoServing size – ¼ cup beans, ¼ cup nuts, ¼ cup seedsoChoose nuts in the shell to slow you down, and choose nuts that are notaddictive for youoNo clear guidelines on portions of vegetarian proteins for vegetarian dietsLean meat, fish, poultry, eggso5-6 ounces per day of cooked meat or protein for smaller appetite, 6-8 ouncesper day for moderate appetite, 8-11 ounces per day for large appetiteo3 ounces is about the size of the palm of a woman’s hand; 4 ounces is about thesize of a woman’s palm and thumb; 5 ounces is about the size of a man’s palm.1 egg 1 ounces, 2 egg whites 1 ounceFats – heart-healthyo1-2 servings per day for smaller appetite, 2-3 servings per day for moderateappetite, 2-4 servings per day for large appetiteoServing size – 1 tablespoon salad dressing, 1 teaspoon of butter or oilDO NOT east these Foods in phase 1 of The DASH Diet Starchy foods (other than beans)oNo foods made from flour e.g. bread, pastaoNo grains e.g. rice, etc.oNo starchy vegetables such as corn, potatoes, winter squashoNo foods fried in batter Fruit Milk Alcoholic beveragesDash Diet Phase One
Shopping Individually packaged lightcheeses such as: LightLaughing Cow wedges, LightBaby Bel Light string cheese, lightcottage cheese (4 oz size),and Kraft 2% singles. Egg Beaters or other eggsubstitute, with or withoutvegetables. Ham, Turkey, lean roast beef. Sugar free Jell-o Sliced light cheese and leandeli meats. V8 Juice Egg white salad, tuna salad,chicken salad, occasional eggsalad. Salad bar for cut up peppers,cucumbers, radishes, celery,avocados and for salads. Nuts, preferably unsalted andnon-roasted, such as rawalmonds, ballpark peanuts,cashews.Nuts-in-the-shell is great asyou have to work at openingthem up and you actually eatless of them.Dash Diet Phase One
Planning is so Important1. Take your lunches and snacks to work. Either stock your mini fridge at the office, or bringan insulated bag with all the right foods.2. Make sure you keep all the right foods on hand.3. Do not skip any meals or snacks.4. Plan what you will eat for each meal and snack, each day.5. Plan what you will eat before you go to a restaurant.6. Remember your goal. Then plan to succeed.During the Phase One phase, you have learned to fill your plate with lots of colourfulvegetables, you are choosing lean meats, fish, and poultry, and you have added low fat dairyto your regimen. What a great start to a weight loss plan that will improve your health, andbe easy to follow.Dash Diet Frequently Asked QuestionsQ. What is the Dash Diet stand for?A. DASH stands for Dietary Approaches to Stop Hypertension; it is a flexible and balancedeating plan that has been shown to lower high blood pressure as well as many other benefitsto your health.Q. What is the basic principal of the Dash Diet?A. 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 arelow in fat and calories.Q. I have reduced sodium in my foods, but a recent medical test report showed high contentof sodium? And there are several foods that contain sodium in this case, what should I do?A. This is the common problem and it is more about the nutrient in our foods we eat. Sodiumis a substance made up of sodium and chloride. Therefore, the foods you eat in the DASH dietmay already have sufficient amount of sodium in them that is necessary for your body. Avoideating processed foods that contain 70% to 75% sodium. The natural fruits and vegetablesare 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?A. If you take medicines to control your high blood pressure, keep taking them. However, youshould tell your doctor that you're now following the DASH eating plan.Q. Are there health risks?A. No. However, if you have a health condition, check with your doctor to be sure DASH isright for youDash Diet Phase One
How many Calories do you need?This is a general idea on the amount of calories your body needs daily, by reducing yourintake by 500 calories per day will reduce your weight by 1 pound per week.WOMENAgeCalories - Not Active Calories-Mod Active Calories- Very Active19-3020002000-2200240031-5018002000220051 160018002000-2200MEN19-3031-5051 Dash Diet Phase -30002400-2800
I find planning your meals to be the success in any healthy diet regime, here are somesuggested Dash Diet Phase One Meal Plan.Menu Day 1Breakfast Hard-boiled egg.Hint: Make several hard-boiled eggs, and peel. Store the remaining eggs in a zipper bag inthe refrigerator. Then you will have them when you need them, for super-quick breakfasts. 1 or 2 slices Canadian bacon 6 ounces tomato juice, low-sodiumMidmorning Snack 1 stick light cheese Baby carrotsLunch Albacore Tuna Salad Cherry or grape tomatoes Small side salad: Dressed with Italian oroil and vinegar dressing Strawberry Jell-O cup, sugar-freeMidafternoon 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.Hint: To make the strips quickly, cut off the tops and bottoms of some red, yellow, or orangebell peppers. Remove seeds, and cut in half. Flatten each half and take a very sharp knife andcut along the surface, removing the membranes. Then cut into 1-inch strips. These are greatto dip into guacamole, as a chip substitute. 2 ounces guacamole, which is about 1/4 cupDinner Grilled or Baked Chicken Breast1 cup (or more) mixed carrots, broccoli, and cauliflower blend: steamed or micro wavedSalad: romaine blend with Italian or Vinaigrette DressingRaspberry Jell-O cup, sugar-freeGet Your Dash Diet Ingredients Shopping HereDash Diet Phase One
Menu DAY 2Breakfast Mini–Egg Beaters South western Style omelette.Spray microwave-safe dish or cup with cooking spray. Add 1/4–1/2 cup Egg Beaters Southwestern Style.Microwave on high for just 1 minute. Stir, and cook an additional 15 seconds. 4–6 ounces tomato juice, low-sodiumMidmorning Snack 1 Light Laughing Cow Light Cheese Wedge 6 grape tomatoesLunch 2–3 Cucumber-Turkey-Swiss roll-ups.PreparationWith the cucumber on the outside, as thewrap. Deli turkey slices for the meat.Add whatever condiments you like, such as mustard. You could also add lettuce as theoutermost 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-freeMidafternoon Snack 1 stick light cheese Baby carrotsBefore-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.PreparationSauté 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 thinpat of butter at the end. Hints: Top the turkey with the sautéed carrots for extra flavour. Ifyou like very soft carrots, microwave first before sautéing. Side salad topped with Italian dressing Lime Jell-O cup, sugar-freeDash Diet Phase One
Menu for DAY 3Breakfast Scrambled eggs 1–2 slices Canadian bacon 4–6 ounces diet cranberry juiceMidmorning Snack 4 ounces raspberry light Greek yogurt, non fat 23 almonds (1 ounce by weight, ¼ cup by volume).Lunch Cold fried chicken breast (don’teat the skin or coating) Coleslaw Baby carrots Lemon Jell-O cup, sugar-freeMidafternoon Snack 1–2 The Laughing Cow LightCheese Wedges 6 grape tomatoesBefore-Dinner Snack(Optional) Pepper strips GuacamoleDinner Poached Salmon with Dill Sauce1 cup broccoliSide salad with All Purpose Vinaigrette dressing1–2 strawberry Jell-O cups, sugar-freeThe Benefits of Grape TomatoesGrape tomatoes are a good source of fibre.Grape tomatoes have vitamins A and C.Vitamin A supports eye, bone, and skin health and protects against infection.Dash Diet Phase One
Meals for DAY 4Breakfast Turkey-Swiss roll-up. 2% Swiss cheese as the wrap for 1–2 ounces turkey 4–6 ounces tomato juice, low-sodiumMidmorning Snack 2 tablespoons chunky peanut butter 8 baby carrotsLunch Salad with grilled chicken 20 walnuts Orange Jell-O cup, sugar-freeMidafternoon Snack 1 light string cheese stick Celery sticksBefore-Dinner Snack (Optional) Pepper strips HummusDinner 1/4 rotisserie chicken (precooked, from supermarket)1 cup peas or green beans (microwave from frozen) DO NOT USE CANNED.Side saladCherry Jell-O cup, sugar-freeGet Some Phase One Breakfast Recipe Ideas HEREDash Diet Phase One
Menu DAY 5Breakfast Ham Swiss and Avocado Omelette. Diet cranberry juiceMidmorning Snack 1 The Laughing Cow Light Cheese Wedge Baby carrotsLunch 2–3 Provolone cheese and roast beef roll-ups. Use the cheese as the wrap for the deli-slicedroast beef, or add a piece of lettuce for the outside wrap. Use mayo or mustard as thecondiment, if desired. Italian coleslaw. You can use raw bagged coleslaw and add very thin strips of red pepperand some grated carrots. Dress with Italian or other oil and vinegar dressing. Sliced tomato Strawberry Jello-O cup, sugar-freeMidafternoon Snack 4-ounce strawberry-banana light non fatGreek yogurt 10 cashewsBefore-Dinner Snack (Optional) 20 pistachios in the shell. Hint: The shellsslow you down.Dinner Rainbow Chicken Salad Strawberry Jell-O cup, sugar-freeLow Sodium CheesesSwiss, Gruyere, fresh Chevre, are all naturally much lowersodium content and Monterey Jack, Ricotta, Parmesan, Ficek.Wensleydale, Emmental, Mozzarella, Cream cheese andCottage cheese are good low sodium options when you arelooking for a low sodium cheese.Check out more information interesting tips on Low SodiumCheeses.Dash Diet Phase One
Menu DAY 6Breakfast 1–2 hard-boiled eggs (check out below on how to get the Perfect Hard Boiled Egg) 1 slice Canadian bacon 4–6 ounces tomato juice, low-sodiumMidmorning Snack 1 The Laughing Cow Light Cheese Wedge Grape tomatoesLunch Tuscan Tuna saladSliced tomatoSide salad with Italian dressingStrawberry Jell-O cup, sugar-freeMidafternoon Snack Key lime light non fat Greek yogurt Baby carrotsBefore-Dinner Snack (Optional) 10 peanuts in the shell (20 individual peanuts)Dinner Chilli chicken Cherry Jell-O cup, sugar-freeThe Perfect Boiled EggWhile you’re on Phases One eggs are your go tofriend, here is one of the best ways to make theperfect boiled egg.Cover them with cool water by 1 inch. Slowly bringwater to a boil over medium heat; when the waterhas reached a boil, cover and remove from heat. Letsit 12 minutes.Transfer eggs to a colander; place under coolrunning water to stop the cooking.Dash Diet Phase One
Menu DAY 7Breakfast Hard-boiled egg(s) 10 cashews 4–6 ounces tomato juice, low-sodiumMidmorning Snack 1 light string cheese stick Baby carrotsLunch Lettuce Roll UpsButter lettuce as well as Romaine lettuce make great roll ups when you are in Phase One ofyour Dash diet you can put in your assortment of lean meats, eggs, tuna, chicken, cottagecheese or low fat cheeses and enjoy them in a lettuce wrap. Strawberry Jell-O cup, sugar-free.Midafternoon Snack Sour Cream and Herb Blend Popcorn 10 almondsBefore-Dinner Snack (Optional) Celery sticks GuacamoleDinner Lo So Vegetable Soup Black cherry Jell-O cup, sugar-freeGet Your 5 Low Sodium Popcorn Recipes HereDash Diet Phase One
Menu DAY 8Breakfast 4 ounces reduced-fat cottage cheese Diet cranberry juiceMidmorning Snack Kale Chips or Roasted (Season kale leaves with your choice of herbs and spices and bake for 15 to 25 minutes at 250degrees. Try experimenting with more exotic flavours like maple syrup and balsamic vinegar.)Lunch Tuna Salad Orange Jell-O cup, sugar-freeMidafternoon Snack 1 light string cheese stick 20 walnutsBefore-Dinner Snack (Optional) Cut-up raw veggies Light ranch dipDinner Pan-seared salmon, coated with salt-free Cajun seasoning mix Sautéed peppers and onions.Tip: you could use a frozen mix, or cut up your own. Sauté in olive oil. Side salad with Italian or oil and vinegar dressing Strawberry Jell-O cup, sugar-freeThe Health Benefits of Cranberry JuiceYou may have heard that drinking cranberryjuice can help with a urinary tract infection (UTI),but that's not the only benefit.Cranberries are water-harvested fruits. They arepacked with nutrients to help your body ward offinfections and boost overall health.Get your wholesome Cranberry Juice HereDash Diet Phase One
Menu DAY 9Breakfast Mushroom and Sausage Quiche. 4–6 ounces diet cranberry juiceMidmorning Snack 1–2 light string cheese sticks 8 baby carrotsLunch Turkey and Swiss roll-ups (2–3)ColeslawCherry tomatoesRaspberry Jello-O cup, sugar-freeMidafternoon Snack Strawberry non fat Greek yogurt 10 cashewsBefore-Dinner Snack (Optional) Pepper strips 1/4 cup guacamoleDinner Pork and Vegetable in a Slow Cooker Add your favourite Frozen Veges medley Avocado MousseHealth Benefits of CashewsCashews are one of the lowest-fibre nuts,they are packed with vitamins, minerals andantioxidants.These include vitamins E, K, and B6, alongwith minerals like copper, phosphorus, zinc,magnesium, iron, and selenium, all of whichare important for maintaining good bodilyfunction.Dash Diet Phase One
Menu Day 10Breakfast 1 to 2 Hard-boiled Eggs Canadian bacon 4 to 6 ounces Tomato JuiceMid-Morning Snack Wedge Light Laughing Cow Cheese Grape TomatoesLunch Avocado Egg and Salmon SaladThis simple dish can be made a little more elegant with freshly poached salmon instead of thecanned. Fresh, salmon is delightful, refreshing and super healthy, especially in this salad, butif fresh is unavailable, frozen or canned salmon is just as good in this recipe. ( Don’t add thehoney in Phases One) Pepper Strips Strawberry Jell-O, sugar-freeMid-Afternoon Snack 4 ounces Non fat Cottage Cheese Celery SticksBefore Dinner Snack (optional) Raw Veggies HummusDinner Spinach Crust PizzaUsing spinach to make pizza crust is agreat alternative that also helps youcut down your carbohydrates andcalorie intake. This crust itself is only63 calories a serving and can betopped with whatever you want—likesauce, cheese, meat, and veggies. Youdo need a food processor or blender tomake this recipe successful. Hearty-sized SaladTip: Add a variety of veggies such ascucumbers, carrots, tomatoes, redcabbage, pepper slices or mushrooms.Top with Italian, oil and vinegar, orvinaigrette dressing. Dark Cherry Jell-O, artificially-sweetenedDash Diet Phase One
Menu Day 11Breakfast Poached Eggs with Avocado and Tomatoes 4 - 6 ounces Diet Cranberry JuiceMid-Morning Snack Peanut Butter Carrot or Celery SticksLunch Lettuce Roll Ups(Put in your assortment of lean meats, eggs, tuna, chicken, cottage cheese or low fat cheesesand enjoy them in a lettuce wrap) Baby Carrots Italian Coleslaw Strawberry Jell-O, sugar-freeMid-Afternoon Snack Baby Bel Cheese Grape TomatoesBefore Dinner Snack (optional) Peanuts in the ShellDinner Sesame Beef and BroccoliTip: You can make double this recipe and splitit in two and place it in the freezer and then itis ready for another quick fix meal. Orange Jell-O, artificially sweetenedDash Diet Phase One TipsOpt for protein-rich foods that have healthy fats, like fresh nuts and seeds, or fatty fish likesalmon or mackerel. Avocados are loaded with monounsaturated fats as well as antioxidantslutein, vitamin E and beta-carotene. Toss them in a salad along with vegetable oils, especiallyolive, canola and nut oils, which you can use as salad dressing.Dash Diet Phase One
Menu Day 12BreakfastAvocado Omelette4–6 ounces tomato juice, low-sodiumMidmorning Snack4 ounces strawberry Non Fat Greek yogurt,10 cashewsLunchZucchini Canoes(Zucchini stuffed with tomatoes,mozzarella and basil make a deliciousvegetarian dish or have it as a side dishwith your summer barbecue.)Lime Jello-O cup, artificially sweetenedMidafternoon Snack1–2 light string cheese sticksCelery sticksBefore-Dinner Snack (Optional)Pepper strips1/4 cup guacamole (see recipe below)DinnerBalsamic Chicken and Vegetables – made in a slow cookerHere is a light, easy, and perfect for any meal in the slow cooker which cooks it to tenderperfection with vegetables and the savoury taste of balsamic vinegar.Cherry Jello-O cup, artificially sweetened.Dash Diet Phase One
Menu Day 13Breakfast Guacamole Devilled Eggs Diet Cranberry JuiceMid-Morning Snack Light Laughing Cow Wedge Baby CarrotsLunch Spicy shrimp Salad Lime Jell-O, sugar-freeMid-Afternoon Snack Blueberry Non Fat Greek Yogurt WalnutsBefore Dinner Snack (optional) Swiss Cheese, made from 2% milk CashewsDinner Steak SaladThis Steak Salad that has 480 calories per serving. Steak has many health benefits and beefis a good source of polyunsaturated fat that helps strengthen bones and teeth; therecommended amount of 4 oz is 64% of the daily requirement of protein. Green Beans Sliced Tomatoes Cherry Jell-O, sugar-freeDASH Diet Phase One Tips:Phase One dieters can consume an unlimited intake of non-starchy vegetables and includesome protein-rich foods, such as lean meat, fish, low-fat cheese and nuts.Avoid starchy foods with sugar, you’re helping to regulate your blood sugar and diminishcravings. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli orcabbage. You can also eat cucumbers, squash, peppers and tomatoesDash Diet Phase One
Menu Day 14BreakfastScrambled Eggs with Spinach and Tomatoes4–6 ounces tomato Juice, low-sodiumMidmorning Snack4 ounces strawberry-banana Non Fat Greek yogurt10 walnutsLunchGrilled chicken breastSliced tomatoesBaby carrotsSide salad, with dressing(Here are some great Dash DietDressing Recipes)Raspberry Jell-O cup, sugar-freeMidafternoon Snack1–2 light string cheese sticksGrape tomatoesBefore-Dinner Snack (Optional)10 peanuts in the shell (20 individual peanuts)DinnerEggplant Roll UpsEggplant roll-ups are quick and easy to make, they are a healthier alternative to a pasta dishand can be made in bulk for meal prep.Orange Jell-O cup, sugar-freeDash Diet Phase One
Dash Diet Phase One Recipe ListDASH DIET PHASES ONE BREAKFAST and BRUNCH RECIPESPoached Eggs with Avocado and TomatoesMushroom and Sausage QuicheGuacamole Devilled EggsScrambled Eggs with SpinachFrittataAvocado OmeletteSpicy Eggs with KaleDash Diet Phase One
DASH DIET PHASES ONE LUNCH RECIPESSalad DressingAll Purpose Vinaigrette.Honey Mustard Salad DressingMain Lunch MealsTuna SaladCucumber and Turkey Swiss Roll UpsGrilled Chicken SaladAvocado Egg and Salmon SaladZucchini CanoesSpicy Shrimp SaladBrussel Sprout SlawDash Diet Phase One
DASH DIET PHASES ONE SOUP RECIPESBieler’s BrothSpicy Black Bean SoupLoSo Vegetable SoupRoasted Tomato SoupDASH DIET PHASES ONES SNACKS and DIPSGuacamoleTurmeric BombsSalsaDash Diet Phase One
DASH DIET PHASE ONE DINNER RECIPESPoached Salmon with a Dill SauceHoney Garlic SalmonRainbow Chicken SaladChilli ChickenEggplant RollupsSteak SaladRoasted CauliflowerPizzaSesame Beef and BroccoliDash Diet Phase One
DASH DIET PHASE ONE DESSERTAvocado MoussePHASE ONE SLOW COOKER RECIPESBalsamic Chicken and VegetablesChicken and Red Bean ChilliPork and VegetablesDash Diet Phase One
Dash Diet Phases One RecipesBreakfastPoached Eggs with Avocado and Balsamic TomatoesThis is really one of my favourites, I enjoy a poached egg and the avocadocombination it is a huge tasty success.Ingredients822122to 10 tomatoestablespoons olive oiltablespoons balsamic vinegartablespoon thyme or mixed Italian herbsavocadosto 3 eggs per personInstructionsBring a pot of water to boil (use enough water tocover the eggs when they lay in the bottom).Crack the eggs directly into the boiling water, turn down the heat to medium for 2minutes then take off the element.While the eggs are cooking, chop up the tomatoes and slice the avocado. When theeggs are done, use a spatula to lift the eggs out of the water.Sprinkle with Italian herbs, pepper, and fresh herbs; serve with the fresh quarteredheirloom tomatoes or if you have time roast the tomatoes with a little balsamicvinegar.NotesAdding a teaspoon of vinegar to the water before boiling helps the eggs stay togetherin the water.Dash Diet Phase One
Mushroom and Sausage QuicheIngredients8 oz. Turkey breakfast sausage(remove casing) cut into smallpieces1 teaspoon olive oil6 oz mushrooms¼ cup sliced scallions¼ cup grated Swiss cheese½ teaspoon ground black pepper5 eggs3 egg whites1 cup 1% MilkDirectionsHeat a large non stick skillet over medium-high heat. Add sausage and cook until goldenbrown, 6 to 8 minutes. Transfer to a bowl to cool.Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7minutes. Transfer mushrooms to the bowl with the sausage.Let cool for 5 minutes. Stir in scallions, cheese and pepper.Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among theprepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.Position rack in centre of oven; preheat to 325 degrees F. Coat a nonstick muffin tingenerously with cooking sprayBake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack.Turn upright and let cool completely.Guacamole Deviled EggsIngredients 2 Avocados, ripe1 tbsp Chives or green onion1 tbsp Cilantro1 tbsp Lime1/2 jalapeno chili pepper1 tbsp Sour cream6 Hard Boiled eggs -remove shell and cut in halfDirectionsSlice avocados and remove pit and scoop out the fruit into a bowl add the remaining ingredientsand mash with the yellow part of the egg.Dash Diet Phase One
Scrambled Eggs with SpinachHere is a basic recipe for scrambled eggs, but you’re welcome to add tomatoes, avocado,Canadian bacon, ham, turkey while you are in Phase One of the Dash Diet. Spice it up withsome Tabasco or your favourite hot sauce.Ingredients2 Eggs½ teaspoon of fresh basil or parsley or Cilantro½ teaspoon cayenne pepper¼ cup Swiss cheese1 large handful of chopped Spinach1 medium chopped tomatoDirectionsIn a large bowl combine the eggs, basil and cayenne pepper. Use rotary beater or wire whiskto beat until frothy.Dash Diet Phase One
Dash Diet Phase One FrittataIt’s so easy to make a frittata for brunch, turn on your stove top and into your fry pan add allyour ingredients then pour your egg mixture over everything, as soon as the edge of the eggsset on the cook top, just pop it into the oven for a couple of minutes to finish it off – you havea wonderful tasty brunch. Think of what you like on your pizza, and then try adding it in:olives, mushrooms.This recipe has Sodium 101.9 mg per serving.Ingredients 2 Cups Zucchini - grated 2 oz. fresh baby spinach 2 Cloves Garlic 2 Tbsp. Olive Oil - for sautéing 8 Leaves Fresh basil 1 teaspoon Chia Seeds 1 Cup Onion - Chopped 1 Medium Tomato - sliced to garnish on top 8 Large eggsDash Diet Phase One
1/4 Cup 2% Milk 1 tsp Black Pepper 2 Tbsp. Parmigiano-Reggiano cheese lowest sodium you can find.InstructionsPre heat your oven to 350 degrees F.Grate the Zucchini and then dry on some paper towels and squeeze out a lot of the moisture.Heat the olive oil in a deep skillet or sauté pan (that is oven safe) over medium heat.Warm the garlic in the oil and sauté the onion, basil, chia seeds and zucchini in the pan up onmedium high heat until the mix turns golden brown.Add the milk, eggs, baby spinach and black pepper to a blender and blend on the highestspeed until frothy.Pour the egg mixture over the ingredients in the pan.Let it set for one minute on the stove top.Add the cheese, float the tomato slices on top and finish the frittata in the oven for tenminutes and
These simple detox water recipes are inexpensive, have almost zero calories, and taste great too. Also called detox water, fruit flavoured water, or fruit infused water; infused water can generally be any combination of fruits, veget
