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| weightlossplans.org |
Main Dishes
Veggie Melt Panini
1 teaspoon deli mustard
Two 1-ounce slices whole-wheat bread
1½ ounces sliced low-fat cheese
(cheddar and swiss work well)
7 asparagus spears, grilled
7 strips red and yellow bell pepper,
grilled
Nonstick cooking spray
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| hiddenfruitsandveggies.com |
2. Heat a panini press until ready or
heat a cast-iron skillet over medium heat until hot. Spray the press plates or
skillet very lightly with cooking spray.
3. If using a press, place the
sandwich on the bottom plate and close the top. If using a skillet, place the sandwich
in it and place a second skillet on top. (You might want to wrap the outside of
the second
skillet with foil first.)
4. Grill the sandwich until the
cheese is melted. Serve hot.
DASH servings (per sandwich)
2 grain
2 vegetable
1 dairy
Calories: 335
Piled-High Veggie Pizza
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| whativegan.wordpress.com |
2 teaspoons cornmeal (optional)
1 tablespoon olive oil
1 cup broccoli florets
2 cups sliced mushrooms
1 red bell pepper, stemmed, seeded,
and cut into strips
1 small white onion, peeled and
chopped
One
12-ounce package pizza
dough (found in the freezer
or refrigerated sections
of most supermarkets; thaw if
frozen)
1 cup low-sodium tomato sauce
½ cup shredded low-fat mozzarella
1. Preheat the oven to 450°F. Lightly
spray a baking sheet with cooking spray, or if using a pizza stone, sprinkle
the dry stone with the cornmeal.
2. Heat the oil in a skillet over
medium heat until hot but not smoking. Add the broccoli, mushrooms, bell
pepper, and onion and cook, stirring occasionally, just until tender. Remove
from the heat.
3.
Roll out the pizza dough to a round
14 inches in diameter and ¼-inch thick.
Place on the prepared baking sheet or stone.
4. Spread the tomato sauce over the
dough. Top the sauce evenly with the cooked veggies. Sprinkle the cheese over
the veggies.
5.
Bake for 15
to 20 minutes,
until the crust
is baked through
and golden crisp
on the edges,
and the cheese is melted and
bubbling.
DASH servings (per 1/6 pizza)
2 grain
2 vegetable
½ dairy
Calories: 250
Fruity Chicken Stir-Fry
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| recipegreat.com |
1½ tablespoons sesame oil
1¼ pounds boneless, skinless chicken
breasts, cut in thin strips
½ cup peeled and sliced onions
1 cup peeled and grated carrots
1 teaspoon dried basil
1 cup snow peas or sugar snap peas
1 tablespoon water
¼ cup pine nuts or 2 tablespoons
cashew nuts
¼ cup chopped dried apricots
2 tablespoons seedless raisins
1 large unpeeled Golden Delicious
apple, quartered, cored, and cut into lengthwise slices
¾ cup prepared duck sauce
1.
Heat 1 tablespoon
of the sesame
oil in a
skillet or wok
over medium-high heat
until hot but
not smoking. Add the chicken and stir-fry until lightly browned and
cooked through (about 4 minutes).
2. Transfer the chicken to a plate
and set aside, covering it lightly with foil to keep warm.
3.
Pour the remaining 1½ teaspoons
oil into the skillet and add onion, carrots, and basil. Stir-fry until the carrots are tender.
4. Add the snow peas and water and
stir-fry for 2 minutes more.
5. Stir in the pine nuts, apricots,
and raisins. Remove from the heat and stir in the apples.
6. Add the chicken back to the pan
along with the duck sauce and stir to combine. Serve immediately.
Makes 5 cups
DASH servings (per 1 cup stir-fry, without rice)
1 vegetable
1 fruit
½ meat
Calories: 330
Fruity Tofu Stir-Fry
Substitute 1 pound firm tofu,
drained, for the chicken.
DASH servings
(per 1 cup stir-fry, without rice)
1 vegetable
1 fruit
½ nuts/seeds/legumes
Calories: 235
Chicken Caesar Wrap
2 cups shredded romaine lettuce
1½ ounces grilled skinless chicken
breast, shredded
2 tablespoons Lite Caesar Dressing
(recipe follows)
Half
a 12-inch whole-wheat
pita pocket (sliced
into 2 rounds
through the edge),
or one 12-inch whole-wheat wrap
¼ cup shredded parmesan cheese
1. Combine the lettuce and chicken in
a medium bowl. Drizzle over the dressing and toss well to mix.
2. Lay the pita half on a work
surface, cut side (inside) up. Spoon the lettuce-chicken mixture onto the pita. Sprinkle
evenly with the
parmesan. Roll up.
Cut in half
on an angle,
if desired. Serve
immediately.
DASH servings (per wrap with dressing)
2 grain
2 vegetable
½ meat
½ dairy
Calories: 395
Lite Caesar Dressing
¼ cup “lite” mayonnaise
1 teaspoon olive oil
¼ teaspoon lemon juice
½ teaspoon vinegar
¼ teaspoon Dijon mustard
Dash of Worcestershire sauce
2 tablespoons nonfat milk
1 clove garlic, peeled and minced
1/8 teaspoon ground black pepper
2 tablespoons grated parmesan cheese
Stir together all ingredients in a
small bowl. Cover and store in the refrigerator.
Tofu Caesar Wrap
Substitute 3 ounces stir-fried firm
tofu or grilled seitan for the chicken.
DASH servings (per wrap with dressing)
2 grain
2 vegetable
½ nuts/seeds/legumes
½ dairy
Calories with stir-fried tofu: 500
Shrimp Scampi
1 tablespoon plus 1 teaspoon olive
oil
1 pound peeled and deveined shrimp
½ medium onion, peeled and chopped
2 cloves garlic, peeled and minced
1 cup low-sodium fish or vegetable
stock
½ cup dry white wine
1 tablespoon lemon juice
¼ cup chopped fresh parsley
1. Heat 1 tablespoon of the olive oil
in a large skillet over medium heat until hot but not smoking. Add the shrimp
and cook, stirring
constantly, just until
they turn pink
(about 3 minutes).
Transfer the shrimp to a plate
and set aside.
2. Add the remaining teaspoon of oil
to the pan and heat. Add the onion and cook, stirring occasionally, until just
tender (about 5 minutes).
3. Stir in the garlic and cook for 1
minute more.
4.
Add the stock,
wine, and lemon
juice, raise the
heat, and bring
to a boil.
Reduce the heat
so the mixture simmers and cook,
stirring occasionally, until the liquid is reduced to about 1 cup.
5. Add the shrimp back and simmer for
about 3 minutes or until the shrimp are heated through.
6. Sprinkle with the parsley and
serve immediately.
Makes four 4-ounce portions
DASH servings (per 4 ounces shrimp, with sauce)
11/3 meat
Calories: 185
Poached Salmon
Nonstick cooking spray
½ white onion, peeled and sliced
1 tablespoon chopped fresh dill
½ cup dry white wine
1 cup low-sodium fish or vegetable
stock
1 pound skinless wild salmon fillet
1.
Spray a medium
skillet with cooking
spray and heat
over medium heat.
Add the onion
and cook, stirring occasionally,
until softened but not browned (about 5 minutes).
2. Stir in the dill and cook 30
seconds more.
3. Add the wine and stock and raise
the heat to bring to a boil.
4. Reduce to a simmer and add the
fish, skin-side down.
5.
Cover the skillet
and simmer for
5 to 10
minutes, depending on
thickness, until the
sh is cooked through and barely flakes with a fork.
6.
Use a slotted
spoon to portion
the sh onto
plates, but don’t
worry if some
of the cooking
liquid comes with it.
DASH servings (per 4½ ounces cooked fish)
1½ meat
Calories: 215
Poached Cod
Substitute 1 pound skinless cod
fillet for the salmon.
DASH servings (per 4½ ounces cooked fish)
1½ meat
Calories (cod): 135
Beef and Vegetable
Stir-Fry
2 tablespoons sesame oil
2 cups broccoli florets
2 red bell peppers, stemmed, seeded,
and cut into strips
2 yellow bell peppers, stemmed,
seeded, and cut into strips
1 cup snow peas
1 pound top sirloin, cut into thin
strips
½ cup 100% orange juice
¼ cup low-sodium soy sauce
¼ teaspoon ground ginger
1. Heat 1 tablespoon of the oil in a
skillet or wok over medium heat until very hot but not smoking.
2. Add the broccoli, bell peppers,
and snow peas. Stir-fry until the broccoli is tender. Transfer the veggies to a
bowl and set aside.
3. Pour the remaining 1 tablespoon oil
into the pan and heat again until very hot but not smoking. Add the beef
and stir-fry to the desired
doneness. Remove the
meat from the
pan and add
it to the
vegetables.
4.
Pour the orange
juice, soy sauce,
and ginger and stir constantly
over medium-high heat
until liquid reduces to about
one-third cup.
5.
Add back the
vegetables and meat,
toss to coat,
and continue cooking
until they’re heated
through, about 3 minutes. Serve
immediately.
DASH servings (per 1 cup stir-fry with sauce)
2 vegetable
½ meat
Calories: 200
Tofu and Vegetable
Stir-Fry
Substitute one 14- to 16-ounce block
firm tofu, drained well and cubed, for the beef.
DASH servings (per 1 cup stir-fry with sauce)
2 vegetable
½ nuts/seeds/legumes
Calories: 180
Turkey Soft Tacos
1 teaspoon vegetable oil
½ cup peeled and diced onion
3 ounces ground turkey breast meat
2 teaspoons ground cumin
½ teaspoon chili powder
½ teaspoon cayenne pepper
1 teaspoon paprika
½ teaspoon onion powder
½ cup canned diced tomatoes
½ cup low-sodium canned black beans,
drained and rinsed
Two 4-inch whole-wheat or corn
tortillas
½ cup diced fresh tomatoes
½ cup shredded lettuce
1 tablespoon low-fat sour cream
1.
Heat the vegetable
oil in a
skillet over medium
heat. Add the
onion and cook,
stirring occasionally, until soft
but not browned (about 5 minutes).
2. Crumble in the ground turkey. Stir
the cumin, chili powder, cayenne, paprika, and onion powder, and canned
tomatoes. Cook for about 5 minutes, stirring occasionally.
3.
When the turkey
is cooked through
and no longer
pink, stir in
the beans and
heat until warmed through. The
mixture may become
dry during cooking;
add a little
water as needed
just to keep
it moist.
4. Meanwhile, wrap the tortillas in a
paper towel and heat in the microwave.
5. Divide the filling between the
tortillas and top with the fresh tomatoes, lettuce, and sour cream.
DASH servings (per 2 tacos)
2 grain
2 vegetable
1 meat
Calories: 500
Tempeh Soft Tacos
Substitute 4 ounces crumbled tempeh
for the turkey.
DASH servings (per 2 tacos)
2 grain
2 vegetable
1 nuts/seeds/legumes
Calories: 595
Pasta Primavera
2 teaspoons vegetable oil
1 onion, peeled and chopped
1 clove garlic, peeled and minced
2 cups nonfat milk
1 cup low-sodium or homemade chicken
broth
3 tablespoons all-purpose flour or
Wondra*
½ teaspoon salt
¼ teaspoon ground black pepper
½ cup grated parmesan cheese
16 ounces uncooked whole-grain
fettuccine pasta
2 cups broccoli florets
1 cup sliced zucchini
1 cup peeled and chopped carrots
1 cup chopped fresh tomatoes
1. Set a large pot of water over high
heat to come to a boil.
2.
In a medium saucepan, heat the oil over medium heat. Add the onion and garlic and cook, stirring occasionally,
until golden brown.
3. In the meantime, in a small
saucepan stir together the milk, chicken broth,
our, salt, and pepper over low heat until smooth and thick. Stir into
the onion mixture.
4. Continue to cook the sauce over
medium-low heat, stirring frequently, until the sauce is thick. Stir in parmesan
cheese. Turn down the heat to very low to keep warm.
5.
Cook pasta in
the boiling water
according to package
directions. Add the
broccoli, zucchini, and carrots
to the pasta
for the last
several minutes of
cooking. Continue cooking
until the pasta
is al
dente.
6.
Drain the pasta
and vegetables and
transfer to a
large bowl. Add
the tomatoes. Pour
over the sauce and toss until everything is coated.
Serve immediately.
DASH servings (per 1½ cups)
2 grain
2 vegetable
½ dairy
Calories: 410
Tempeh Burger
8 ounces tempeh
2 tablespoons olive oil
¾ cup chopped peeled onion
2 cloves garlic, peeled and chopped
½ cup chopped mushrooms
1 tablespoon rice vinegar
½ teaspoon ground ginger
¼ cup whole-wheat flour
2 tablespoons low-sodium tamari or
soy sauce
Nonstick cooking spray
4 whole-wheat sandwich buns
1. Fill a medium saucepan with about
an inch of water and place a steamer basket in it. Bring to a boil. Place the
tempeh in the
basket, cover the
pot, and steam
the tempeh for
15 minutes. Drain
and set aside to cool.
2.
Heat 1 tablespoon of the oil in a
skillet over medium-high heat until hot but not smoking. Add the onion and garlic and cook, stirring
often, until soft but not browned (about 3 minutes).
3. Add the mushrooms and cook for 3
minutes.
4. Add the vinegar and ginger and
cook for another 2 minutes. Remove from the heat and set aside to cool
slightly.
5.
Using your fingers,
crumble the steamed
tempeh into a
bowl. Add the
cooked vegetables, flour, tamari, and the remaining 1 tablespoon olive
oil. Stir well to combine. Portion into four burgers and
place on a plate.
6. Chill the burgers for at least 1
hour; this helps them hold together better.
7. When you are ready to cook the
burgers, heat a skillet over medium heat. Spray it lightly with cooking spray.
Cook the burgers until well browned and warmed through, 3 to 4 minutes per
side.
8. If you like, while the burgers are
cooking, toast the buns. Serve each burger on a bun.
DASH servings (per burger, including bun)
2 grains
1 nuts/seeds/legumes
Calories: 330
Soups, Salads, Dressing, and Dips
Butternut Squash and
Apple Soup
1 small butternut squash (about 1
pound)
3 tart green apples, such as Granny
Smith or Crispin
1 medium onion
¼ teaspoon dried rosemary
¼ teaspoon dried marjoram
Three 10.5-ounce cans low-sodium
chicken broth
2 cans water
2 slices whole-wheat bread, crumbled
Salt and ground black pepper
1 tablespoon chopped fresh parsley
1. Cut the butternut squash in half.
With a sharp paring knife or vegetable peeler, remove the peel. Scoop out and
discard the seeds. Cut the squash into cubes with a chef ’s knife. Peel, core,
and coarsely chop the apples. Peel the onion and chop coarsely.
2.
Combine the squash,
apples, onion, rosemary,
marjoram, chicken broth,
water, bread, and
salt and pepper to taste in a
large, heavy saucepan. Bring to a boil, then reduce the heat and simmer
uncovered for 45 minutes.
3. Working in small batches,
never lling the blender more than a
quarter full each time, puree the soup in a blender until smooth. Transfer each
batch to a clean saucepan.
4. Bring the pureed soup to a boil,
then reduce the heat and simmer briefly.
5. Serve hot with a sprinkle of
parsley.
6. This recipe makes 6 to 8 servings,
and can be multiplied for greater quantities. Refrigerate any leftover soup to
reheat gently within the next couple of days.
DASH servings (per 1 cup)
1 vegetable
1 fruit
Calories: 180
Tortellini and Bean
Soup
1 teaspoon olive oil
2 cups coarsely chopped peeled white
onions
1 small red bell pepper, stemmed,
seeded, and coarsely chopped
3 cloves garlic, peeled and minced
1 teaspoon Italian seasoning
2 cups loosely packed, coarsely
chopped raw spinach
One 15- to 16-ounce can no-salt-added
navy beans
One 14.5-ounce can low-sodium
vegetable broth
2/3 cup water
One 14.5-ounce can no-salt-added
whole tomatoes, with their juice
One 14-ounce can water-packed
artichoke hearts, drained
One 9-ounce package cheese tortellini
1.
Heat the oil
in a soup
pot over medium-high
heat. Add the
onion, bell pepper,
garlic, and Italian seasoning. Cook,
stirring occasionally, until
the vegetables are
tender but not
browned (about 5 minutes).
2. Add the spinach, beans, broth,
water, tomatoes and their juice, and artichokes.
3. Raise the heat to high and bring
to a boil, then reduce the heat and simmer for 2 minutes.
4. Add the tortellini and simmer
until thoroughly cooked, according to package directions.
5. Serve immediately.
DASH servings (per 1½ cups; about 6 servings per recipe)
2 vegetables
½ dairy
½ grain
Calories: 330
Quinoa, Corn, and Black
Bean Salad
Dressing
1½ teaspoons sugar
½ cup chopped fresh cilantro
½ teaspoon dried oregano
¼ teaspoon chili powder (optional,
for extra spice)
2 tablespoons lime or lemon juice
1 tablespoon white vinegar
¾ cup low-sodium vegetable juice
1 cup canned black beans, drained and
rinsed
2 cups cooked quinoa
1 cup corn kernels (cooked fresh or
thawed frozen)
½ cup diced peeled red onion
¼ cup thinly sliced scallions (green
onions)
½ cup chopped red bell pepper
1.
Whisk together the
dressing ingredients in
a medium bowl.
Add the beans,
quinoa, corn, onion, scallions, and bell pepper. Mix well.
2. Serve immediately, or cover and
refrigerate for 30 minutes before serving.
DASH servings (per 2/3 cup)
1 grain
¼ vegetable
¼ nuts/seeds/legumes
Calories: 125
Simple Spinach Salad
Dressing
2 teaspoons vegetable oil
4 teaspoons distilled white vinegar
1½ teaspoons sugar
1 teaspoon ketchup
Dash of Worcestershire sauce
3 cups loosely packed fresh spinach
leaves (remove heavy stems before measuring)
½ cup grape tomatoes
1 ounce shredded low-fat cheddar
cheese (about ¼ cup)
1. Combine the dressing ingredients
in tightly covered jar or salad dressing shaker and shake until well mixed. Set
aside.
2. Rinse the spinach thoroughly and
spin dry. Place in a large bowl.
3. Rinse the tomatoes and pat dry
with paper towels. Add to the spinach.
4. Shake the dressing to recombine it
and pour over the spinach and tomatoes. Toss well. Add the cheese and toss
again. Serve immediately.
DASH servings (per 2 cup portion)
2 vegetable
¼ dairy
1 added fat
Calories: 115
Cobb Salad
6 cups baby arugula, rinsed and spun
dry
1 cup grape tomatoes, cut in half
Whites of 3 hard-boiled eggs, very
coarsely chopped
½ cup cubed peeled avocado
¼ cup low-fat balsamic vinaigrette
dressing
2 tablespoons crumbled blue cheese
3 tablespoons bacon bits
1. Combine the arugula, tomatoes, egg
whites, and avocado in a large bowl. Toss to combine. Add the vinaigrette and
toss again to coat everything.
2.
Divide the salad
between two serving
bowls. Sprinkle each
with 1 tablespoon
cheese and 1½ tablespoons bacon bits. Serve immediately.
DASH servings (per ½ recipe)
4 vegetable
½ dairy
½ meat
1 added fat
Calories: 225
Lemon Caper Vinaigrette
½ cup extra virgin olive oil
¼ cup flaxseed oil
¼ cup white balsamic vinegar
4 teaspoons lemon juice
¼ cup capers, rinsed and drained
Freshly ground pepper
1. Combine the olive and axseed oils, vinegar, lemon juice, and capers
in a blender. Blend until pureed. Add pepper to taste and blend again.
2. Alternatively, combine all
ingredients in a tightly capped jar and shake.
3.
Toss 1 tablespoon
with each serving
of the salad
of your choice.
Store any remaining
dressing in a covered jar in the fridge and shake well
before each use.
DASH servings (per 1 tablespoon; about 16 servings per recipe)
1 added fat
Calories: 60
“Dill”icious Dill Dip
One 16-ounce carton low-fat cottage
cheese
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh parsley
½ teaspoon garlic powder
Whip
cottage cheese in
a blender until
smooth. Transfer to a small
bowl and stir
in the remaining ingredients. Cover and refrigerate
at least 1 hour or preferably overnight. Serve with fresh vegetables.
DASH servings (per 2 tablespoons; 16 portions per recipe)
¼ dairy
Calories: 20
Black Bean Dip
One 14- to 16-ounce can black beans,
drained and rinsed
One 16-ounce can corn kernels (white,
yellow, or Mexican corn), drained
One 14.5-ounce can diced tomatoes
½ cup prepared salsa
1 tablespoon chopped cilantro
½ cup diced avocado (optional)
1.
Toss together the
beans, corn, tomatoes
with their juice,
and salsa in
a medium bowl.
Cover and
refrigerate at least 1 hour or
preferably overnight.
2. Just before serving, stir in the
cilantro, and avocado if using.
DASH servings (per 2/3 cup; 8 servings per recipe)
1 vegetable
1 nuts/seeds/legumes
Calories: 105
Vegetables
Roasted Brussels
Sprouts
Nonstick cooking spray
1 pound brussels sprouts
½ yellow onion, peeled and finely
chopped
1 tablespoon olive oil
½ teaspoon ground black pepper
1. Preheat the oven to 425°F. Lightly
spray a baking sheet with cooking spray. Place a steamer basket in a large pot,
add about 1 inch of water, cover, and bring to a boil.
2. Wash and trim the brussels sprouts
for cooking.
3. Place the brussels sprouts in the
steamer basket and steam for about 4 minutes, until barely tender.
4. Remove the brussels sprouts from
the pot and drain well. Transfer to a large bowl and toss with the onion, olive
oil, and pepper to coat.
5.
Spread the vegetables
in a single
layer on the
prepared baking sheet
and bake for
15 to 20
minutes, tossing periodically until crisp-tender and very lightly
browned. Do not overcook.
DASH servings (per 1 cup)
2 vegetable
Calories: 100
Roasted Asparagus
Substitute 1 pound asparagus for the
brussels sprouts. Break off the woody ends and trim the spears. It is not
necessary to steam asparagus before roasting.
DASH servings (per 1 cup—10–12 small spears)
2 vegetable
Calories: 80
Variations
Also try carrots (peel and halve
crosswise) and winter squash (peel, seed, and cut into large cubes).
DASH servings (per 1 cup)
2 vegetable
Calories: 80–120 calories
Roasted Cauliflower
4 cups cauliflower florets
4 teaspoons olive oil
¼ cup Italian seasoned bread crumbs
1. Preheat the oven to 400°F.
2.
Place the cauli ower
on a large
baking sheet. Drizzle
with the olive
oil and sprinkle
with the bread crumbs. Toss to coat. Spread out in a
single layer.
3. Bake until crisp-tender and
lightly browned (about 20 minutes), stirring occasionally. Serve hot.
DASH servings (per 1 cup; 4 cups per recipe)
2 vegetable
Calories: 100
Desserts, Snacks, and Smoothies
Low-Fat Brownies
6 ounces semisweet chocolate
½ cup hot water
4 egg whites
1 teaspoon vanilla extract
2/3 cup granulated sugar
1½ cups all-purpose flour
1 teaspoon baking powder
½ cup chopped walnuts (optional)
1. Preheat oven to 350°F.
2. In large heatproof bowl set over
simmering water, melt the chocolate with the hot water, stirring until smooth. Remove
from heat and
let cool slightly.
Whisk in egg
whites and mix
in the vanilla.
In a separate bowl,
mix together the
sugar, our, and
baking powder; stir
into chocolate batter
until just combined. Stir in
walnuts. Spray an 8-inch square cake pan with cooking spray. Pour into cake
pan.
3.
Bake in preheated
oven for 20
to 30 minutes,
or until edges
pull away from
pan. Let cool
on rack, then serve.
DASH servings (per 2×2-inch brownie; makes 16 brownies)
1 sweets
Calories: 155
Strawberry Shortcake
2 pounds fresh strawberries, sliced
¾ cup sugar
1 10-inch angel food cake, sliced
into 10 slices
Low-fat whipped topping (optional)
1. In a large mixing bowl, combine
sugar and strawberries and set aside.
2. Once strawberries have “bled” to
make a sweet juice, spoon about ½ cup strawberries (with juice) over each slice
of cake. Makes 10 portions.
DASH servings (per one slice cake with strawberries)
1 sweet
1 fruit
Calories: 265
Low-Fat Blueberry
Muffins
Nonstick cooking spray (optional)
4 tablespoons trans-fat-free soy
margarine, softened
½ cup unsweetened applesauce
1 cup granulated sugar
1 teaspoon pure vanilla extract
½ cup 1% low-fat milk
¾ cup all-purpose flour (stir with a
fork before measuring)
¾ cup whole-wheat flour (stir with a
fork before measuring)
1 tablespoon baking powder
½ cup wheat germ
2 cups fresh blueberries
1. Preheat the oven to 350°F. Line 12
muffin pan cups with paper liners or spray with cooking spray.
2. Beat together the margarine,
applesauce, sugar, vanilla, and milk in a large bowl.
3. Combine the all-purpose and
whole-wheat ours, baking powder, and
wheat germ in a separate large bowl. Stir with a fork to combine and lighten
them.
4.
Slowly stir dry
ingredients into wet
mixture just until
all the dry
ingredients are moistened.
Do not overmix.
5. Gently fold in the blueberries.
6. Spoon the batter into the prepared
muffin cups, filling each three-quarters full.
7. Bake 35 minutes or until the tops
are firm. Cool slightly on rack.
DASH servings (per muffin; makes 12 muffins)
2 grain
Calories: 200
Gingerbread
Nonstick cooking spray
1/3 cup granulated sugar
4 tablespoons trans-fat-free soy
margarine, softened
1/3 cup molasses
1 large egg
¾ cup all-purpose flour (measured
using spoon-and-sweep method)
¾ cup whole-wheat flour (measured
using spoon-and-sweep method)
1 teaspoon ground ginger
½ teaspoon baking soda
¼ teaspoon ground nutmeg
1/8 teaspoon ground cloves
¾ cup 1% low-fat milk
2 teaspoons powdered sugar
1. Preheat the oven to 350°F. Spray
an 8-inch loaf pan with cooking spray.
2. Beat the granulated sugar and
margarine with an electric mixer at medium speed in a large bowl until well-blended
(about 5 minutes). Add molasses and egg; beat well.
3. In a separate bowl, stir together
the all-purpose and whole-wheat ours,
ginger, baking soda, nutmeg, and cloves to combine and aerate them.
4.
Add the our
mixture to sugar
mixture alternately with
the milk, beginning
and ending with
our mixture. Stir until just combined; do not overmix.
5. Pour the batter into the prepared
loaf pan. Bake for 30 minutes or until a wooden pick inserted in the center
comes out clean.
6. Cool in the pan on a wire rack.
Sift powdered sugar over top of cake and serve warm.
7.
Remove any leover
gingerbread from the
pan, slice, wrap
well in plastic
wrap, and store
at room temperature in a sealed
heavy-duty plastic bag for up to 3 days. Freeze for longer storage and thaw at room
temperature before serving.
DASH servings (per ¾-inch slice; makes about 10 slices)
1 sweets
Calories: 150
Baked Banana
Nonstick cooking spray
1 medium (7-inch) banana
1½ teaspoons brown sugar
1. Preheat the oven to 400°F. Spray a
baking dish with cooking spray.
2.
Peel the banana
and slice in
half lengthwise. Place
in the baking
dish cut side
up. Sprinkle with
the brown sugar. Bake for 10 to 15 minutes, until the sugar is melted
and bubbling. Serve warm.
DASH servings (per whole banana)
2 fruit
1 sweets
Calories: 120
Mango Smoothie
2 cups diced mango (frozen is
easiest)
½ cup low-fat vanilla yogurt
1 cup low-fat buttermilk
4 teaspoons lime juice
2 tablespoons honey
Combine all ingredients in a blender
and blend until smooth. Serve immediately.
DASH servings (per 1 cup; 4 cups per recipe)
1 fruit
1 dairy
½ sweets
Calories: 140
Copyright ©Thomas J. Moore MD, Megan C. Murphy MPH, and Mark Jenkins –Originally appeared in The DASH Diet for Weight Loss by Thomas J. Moore MD, Megan C. Murphy MPH, and Mark Jenkins.
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