SOUPS AND CHOWDERS (UPDATED DASH DIET RECIPES)

Mexican Chicken Tortilla Soup

foodnetwork.com

Every country has its own version of chicken soup. Here is the Mexican rendition, chunky with vegetables and chicken and topped with crunchy baked tortilla strips.

MAKES 8 SERVINGS

Baked Tortilla Strips

Olive oil in a pump sprayer

3 (6-inch) corn tortillas, cut into strips about ½ inch wide and 1 inch long

Soup

1 tablespoon olive oil

1½ pounds boneless, skinless chicken thighs, excess fat trimmed, cut into bite-sized pieces

1 medium yellow onion, chopped

1 medium red bell pepper, cored and cut into ½-inch dice

1 large zucchini, trimmed and cut into ½-inch dice

2 cloves garlic, minced

1 jalapeño, seeded and finely chopped

3 cups Homemade Chicken Broth (here) or canned low-sodium chicken broth

3 cups water

1 (14.5-ounce) can no-salt-added diced tomatoes with juice, undrained

1 cup fresh or thawed frozen corn kernels

2 tablespoons chopped fresh cilantro, plus more for serving

Lime wedges, for serving

To make the tortilla strips: Preheat the oven to 400°F. Spray a rimmed baking sheet with oil. Spread the tortilla strips on the baking sheet and spray with oil. Bake, stirring occasionally, until crisp and golden brown, 7 to 10 minutes. Let cool.

To make the soup: Heat the oil in a large pot over medium-high heat. In two batches, add the chicken and cook, stirring occasionally, until lightly browned, about 6 minutes. Add the onion, red pepper, zucchini, garlic, and jalapeño and reduce the heat to medium. Cook, stirring occasionally, until the onion softens, about 5 minutes.

Stir in the broth, scraping up the browned bits in the bottom of the pot with a wooden spoon. Stir in the water and tomatoes with their juice and bring to a boil over high heat. Reduce the heat to medium-low. Simmer until the chicken is opaque in the center when pierced with the tip of a sharp knife, about 35 minutes. During the last 5 minutes, stir in the corn and the 2 tablespoons cilantro.

Ladle into soup bowls and sprinkle each serving with about 1 tablespoon of tortilla chips and additional cilantro. Serve hot with the lime wedges for squeezing into the soup as desired.

NUTRITIONAL ANALYSIS

(1 serving: 1¼ cups) 194 calories, 19 g protein, 16 g carbohydrates, 10 g fat, 3 g fiber, 66 mg cholesterol, 387 mg sodium, 297 mg potassium. Food groups: 1 whole grain, 3 ounces meat, ½ vegetable.

Chicken and Spring Vegetable Soup

mysingaporekitchen.com

Asparagus, peas, and leeks are the vegetables that give this chicken soup a lighter profile than other versions. Finish off each serving with a dollop of sour cream—just a tablespoon will do a lot to enrich the soup.

MAKES 8 SERVINGS

1 tablespoon olive oil

1½ pounds boneless, skinless chicken thighs, excess fat trimmed, cut into bite-sized pieces

1 large leek, white and pale green parts only, chopped (1 cup)

1 quart Homemade Chicken Broth (here) or canned low-sodium chicken broth

1 quart water

2 large red-skinned potatoes, scrubbed but unpeeled, cut into ½-inch pieces

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper

1 pound asparagus, woody stems discarded, cut into 1-inch lengths

1 cup thawed frozen peas

8 tablespoons light sour cream, for serving

Heat the oil in a pot over medium-high heat. In two batches, add the chicken and cook, stirring occasionally, until lightly browned, about 6 minutes. Transfer to a plate.

Add the leek to the pot and cook, stirring occasionally, until softened, about 3 minutes. Add the broth and stir, loosening the browned bits in the bottom of the pot with a wooden spoon. Return the chicken to the pot, then stir in the water, potatoes, salt, and pepper and bring to a boil over high heat, skimming off any foam that rises to the surface.

Reduce the heat to medium-low. Simmer until the chicken is tender and opaque when pierced with the tip of a sharp knife, about 40 minutes. During the last 5 minutes, stir in the asparagus and peas.

Ladle into soup bowls, top each serving with 1 tablespoon of sour cream, and serve hot.

NUTRITIONAL ANALYSIS

(1 serving: 1¼ cups) 222 calories, 23 g protein, 17 g carbohydrates, 7 g fat, 3 g fiber, 75 mg cholesterol, 400 mg sodium, 725 mg potassium. Food groups: 3 ounces meat, 1 starchy vegetable, ½ vegetable.

Old-Fashioned Chicken and Brown Rice Soup

tammysrecipes.com

Nothing beats homemade chicken soup, but there are a couple of tricks to making a truly satisfying pot. First, use chicken thighs, as chicken breast tends to toughen and dry out with long simmering. Also, the rice should be cooked separately. If cooked directly in the soup, it will soak up too much of the broth and make a very thick soup. (This is true if you want to substitute noodles for the rice, too.) Boiling the brown rice like pasta takes a lot of the guesswork out of the process.

MAKES 8 SERVINGS

⅔cup brown rice

1 tablespoon canola oil

1½ pounds boneless, skinless chicken thighs, excess fat trimmed, cut into bite-sized pieces

2 medium leeks, white and pale green parts only, chopped and well rinsed (2 cups), or 1 large yellow onion, chopped

2 medium carrots, cut into ½-inch dice

2 large celery ribs, cut into ½-inch dice

1 quart Homemade Chicken Broth (here) or canned low-sodium chicken broth

2 cups water

2 tablespoons finely chopped fresh parsley

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper

¼ teaspoon dried thyme

1 bay leaf

Bring a medium saucepan of lightly salted water to a boil over high heat. Add the rice and reduce the heat to medium-low. Cook at a low boil until the rice is tender, about 40 minutes. Drain in a wire sieve, rinse under cold water, and set aside.

Meanwhile, heat the oil in a large pot over medium-high heat. In two batches, add the chicken and cook, stirring occasionally, until lightly browned, about 6 minutes. Transfer to a plate.

Add the leeks, carrots, and celery to the pot. Reduce the heat to medium and cover. Cook, occasionally uncovering and stirring with a wooden spoon, loosening the browned bits in the bottom of the pot with the spoon, until the vegetables soften, about 5 minutes. Return the chicken to the pot. Add the broth and water and bring to a boil over high heat, skimming off any foam that rises to the surface. Stir in the parsley, salt, pepper, thyme, and bay leaf. Return the heat to medium-low and simmer, uncovered, until the chicken is tender and opaque when pierced with the tip of a sharp knife, about 40 minutes.

Stir in the brown rice and cook until heated through, about 5 minutes. Discard the bay leaf. Ladle into bowls and serve hot.

NUTRITIONAL ANALYSIS

(1 serving: 1¼ cups) 208 calories, 20 g protein, 18 g carbohydrates, 6 g fat, 2 g fiber, 71 mg cholesterol, 540 mg sodium, 475 mg potassium. Food groups: 1 whole grain, 3 ounces meat, ½ vegetable.

Copyright ©Marla Heller MS,RD –Originally appeared in The Everyday DASH Diet Cookbook by Marla Heller MS,RD

DASH DIET RECIPES (BREAKFASTS UPDATED)

Apple and Spice Oatmeal

fitnwellmommy.com

If you like oatmeal in the morning, your allowance of 1 ounce (dry, by weight) won’t look like much in your cereal bowl. With the addition of an apple to add bulk and flavor, you will have a substantial breakfast sure to keep you going until lunchtime. And believe the good stuff you’ve heard about oatmeal: This recipe will contribute 2 grams of soluble fiber to your daily intake, which helps to lower cholesterol.

MAKES 1 SERVING

1 sweet apple, such as Gala or Golden Delicious, peeled, cored, and cut into ½-inch dice

⅔ cup water

⅓ cup old-fashioned (rolled) oats

Pinch of ground cinnamon

Pinch of freshly grated nutmeg

A few grains of kosher salt

½ cup fat-free milk, for serving

In a small saucepan, combine the apple, water, oats, cinnamon, nutmeg, and salt. Bring to a boil over medium heat, reduce the heat to low, and cover. Simmer until the oats are tender, about 4 minutes.

To microwave: In a 1-quart microwave-safe bowl, combine the apple, water, oats, cinnamon, nutmeg, and salt. Cover tightly with plastic wrap and microwave on high power until the oats are tender, about 4 minutes. Uncover carefully, stir, and let stand for 1 minute.

Transfer the oatmeal to a bowl, pour in the milk, and serve.

NUTRITIONAL ANALYSIS

(1 serving without milk) 190 calories, 5 g protein, 39 g carbohydrates, 2.5 g fat, 5 g fiber, 0 mg cholesterol, 1 mg sodium, 243 mg potassium. Food groups: 1½ whole grains, 1 fruit.

(1 serving with milk) 230 calories, 9 g protein, 45 g carbohydrates, 2.5 g fat, 5 g fiber, 5 mg cholesterol, 51 mg sodium, 433 mg potassium. Food groups: 1½ whole grains, 1 fruit, ½ dairy.

Make It Your Way Granola

perfectlyedible.com

There are a lot of good things about granola, but commercial versions are often fat-and-calorie bombs. It is fun and simple to make granola at home with reduced amounts of fat and sugar. This recipe includes raisins and dates as natural sources of sweetness, and you can personalize your serving by adding a tablespoon of chopped nuts or sunflower seeds, according to your eating plan for the day.

MAKES 5 CUPS, 10 SERVINGS

¼ cup packed light brown sugar

2 tablespoons water

1 tablespoon vegetable oil

1 teaspoon ground cinnamon

1 teaspoon maple flavoring or vanilla extract

4 cups old-fashioned (rolled) oats

1 cup dark raisins

½ cup chopped dates

½ cup fat-free milk, for serving

Preheat the oven to 300°F.

In a large bowl, whisk together the brown sugar, water, oil, cinnamon, and maple flavoring until the sugar is dissolved. Add the oats and mix until lightly coated. Spread evenly on a large rimmed baking sheet.

Bake, stirring occasionally and bringing the toasted edges in toward the center of the granola, until the oats are evenly crisp, about 40 minutes. Remove from the oven and stir in the raisins and dates. Let cool completely. Store in an airtight container for up to 2 weeks.

For each serving, scoop ½ cup of granola into a bowl and add milk.

NUTRITIONAL ANALYSIS

(1 serving: ½ cup granola without milk) 165 calories, 3 g protein, 35 g carbohydrates, 2.5 g fat, 3 g fiber, 0 mg cholesterol, 4 mg sodium, 250 mg potassium. Food groups: 2 whole grains, 1 fruit.

(1 serving: ½ cup granola with milk) 205 calories, 7 g protein, 41 g carbohydrates, 2.5 g fat, 3 g fiber, 5 mg cholesterol, 54 mg sodium, 440 mg potassium. Food groups: 2 whole grains, 1 fruit, ½ dairy.

michelleshealthybites.com

Open-Faced Breakfast Sandwich

Here’s a tasty fork-and-knife version of a breakfast sandwich that you will find with many more calories at a fast-food place. You will use only half of the English muffin, so save the other half for tomorrow’s breakfast or whirl it in a blender and freeze to use as bread crumbs in another recipe.

MAKES 1 SERVING

½ whole-wheat English muffin

1 slice reduced-fat (2% milk) Swiss cheese, torn into pieces to fit the muffin

Olive oil in a pump sprayer

½ cup seasoned liquid egg substitute

1½ teaspoons finely chopped scallion (green part only)

Toast the English muffin in an oven toaster or broiler. Turn off the toaster (or broiler). Top the muffin with the cheese pieces and let stand until the cheese is melted by the residual heat, about 30 seconds. Transfer to a plate.

Meanwhile, spray a small nonstick skillet with the oil and heat over medium heat. Add the egg substitute and cook until the edges are set, about 15 seconds. Using a heatproof spatula, lift the edges of the egg substitute so the uncooked liquid can flow underneath. Continue cooking, lifting the edges about every 15 seconds, until the egg mixture is set, about 1½ minutes total. Using the spatula, fold the edges of the egg mixture into the center to make a rough-shaped “patty” about 3 inches across.

Transfer the egg patty to the muffin and sprinkle with the scallion. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 166 calories, 21 g protein, 17 g carbohydrates, 2 g fat, 2 g fiber, 8 mg cholesterol, 419 mg sodium, 370 mg potassium. Food groups: 1 whole grain, 2 ounces meat, 1 dairy.

NOTE: If you want to reduce sodium, use unseasoned egg whites; this will reduce the sodium by about 70 mg.

Variation

Bacon Breakfast Sandwich: Omit the Swiss cheese. Cook 1 slice reduced-sodium bacon according to the package directions in the skillet or in a microwave oven. Transfer to a chopping board and coarsely chop the bacon. Add to the skillet with the egg substitute.

NUTRITIONAL ANALYSIS

(1 serving) 203 calories, 20 g protein, 16 g carbohydrates, 7 g fat, 2 g fiber, 16 mg cholesterol, 506 mg sodium, 426 mg potassium. Food groups: 1 whole grain, 3 ounces meat, 1 fat.  

Swiss Cheese

I love 2% milk Swiss cheese and find it to be one of the creamier reduced-fat cheeses. For convenience, I buy packages of sliced reduced-fat (2% milk) Swiss cheese to use in sandwiches, salads (cut into strips and sprinkled on greens for added protein), and egg dishes. Even “regular” Swiss cheese has much less sodium than other varieties, but to keep your fat intake low, buy the reduced-fat version.

Tartine with Cream Cheese and Strawberries

eatlivetravelwrite.com

A tartine is an open-faced sandwich, and it is a staple of French café menus. It is becoming common at American cafés, too. Topped with healthful foods, it will keep you filled up and energized. If the berries are naturally sweet, you won’t need any sweetener, but you may add a drizzle of honey if you wish.

MAKES 1 SERVING

1 slice whole-grain bread

2 tablespoons spreadable fat-free cream cheese

2 large strawberries, hulled and sliced

1 teaspoon honey (optional)

Toast the bread in a toaster. Spread with the cream cheese, and top with the strawberries. Drizzle with the honey, if using.  

NUTRITIONAL ANALYSIS

(1 serving) 167 calories, 9 g protein, 27 g carbohydrates, 3 g fiber, 4 mg cholesterol, 370 mg sodium, 265 mg potassium. Food groups: 1 whole grain, 1 fruit, 1 dairy.

Variation

Blueberry and Almond Butter Tartine: Substitute 1 tablespoon almond butter and 2 tablespoons blueberries for the cream cheese and strawberries. Press the blueberries gently into the almond butter to adhere.

NUTRITIONAL ANALYSIS

(1 serving) 147 calories, 9 g protein, 26 mg carbohydrates, 1 g fat, 3 g fiber, 4 mg cholesterol, 339 mg sodium, 142 mg potassium. Food groups: 1 whole grain, ½ fruit, 1 nut.

Bread in the DASH Diet

Did you know that bread is the number one source of sodium in the typical American diet? There is always a relatively high amount of sodium in bread, both commercial and homemade, because salt is needed to control yeast growth. (Without the salt to subdue it, the yeast would work too rapidly.)

Look carefully at bread labels to compare the sodium levels. You may like light or reduced-calorie bread, which is sliced thinner than usual and cuts sodium as well as calories. When you find a bread brand that you like, write down the name so you’ll remember it the next time you shop. Store the bread in the refrigerator or freezer to extend its freshness beyond the use-by date on the wrapper.

Broccoli and Pepper Jack Omelet

yelp.com

Practice makes perfect with omelets. Once you’ve mastered the technique, you will have a hot breakfast in a couple of minutes. Leftover vegetables from last night’s dinner, warmed briefly in the skillet or in a microwave before making the omelet, can be put to use in the morning to start the day. Here is a basic cheese omelet recipe with a few variations.

MAKES 1 SERVING

Olive oil in a pump sprayer

½ cup seasoned liquid egg substitute

1 slice reduced-fat (2% milk) pepper Jack cheese, torn into a few pieces

¼ cup cooked and chopped broccoli (thawed frozen broccoli is fine), warmed in a microwave

Spray a small nonstick skillet with oil and heat over medium heat. Add the egg substitute and cook until the edges are set, about 15 seconds. Using a heatproof spatula, lift the edges of the egg substitute so the uncooked liquid can flow underneath. Continue cooking, lifting the edges about every 15 seconds, until the omelet is set, about 1½ minutes total.

Remove from the heat. Scatter the cheese and broccoli over the top of the omelet. Tilt the pan slightly, and use the spatula to help the omelet fold over on itself into thirds. (The cheese will melt from the heat of the omelet.) Slide out onto a plate and serve.

NUTRITIONAL ANALYSIS

(1 serving) 145 calories, 18 g protein, 5 g carbohydrates, 4 g fat, 1 g fiber, 10 mg cholesterol, 381 mg sodium, 314 mg potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.

NOTE: For severely restricted-sodium diets, use unseasoned egg whites for a savings of about 70 mg sodium. 

Variation

Roasted Mushroom and Swiss Cheese Omelet: Substitute ¼ cup coarsely chopped Roasted Mushrooms with Thyme and Garlic (here) and reduced-fat (2% milk) Swiss cheese for the broccoli and pepper Jack.

NUTRITIONAL ANALYSIS

(1 serving) 116 calories, 20 g protein, 6 g carbohydrates, 6 g fat, 0 g fiber, 7 mg cholesterol, 413 mg sodium, 536 mg potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.

NOTE: For restricted-sodium diets, use unseasoned egg whites for a savings of about 70 mg sodium.

Variation

Spinach and Goat Cheese Omelet: Substitute 2 tablespoons chopped spinach (thawed frozen spinach is fine) and 2 tablespoons crumbled goat cheese for the broccoli and pepper Jack.

NUTRITIONAL ANALYSIS

(1 serving) 147 calories, 18 g protein, 4 g carbohydrates, 2 g fat, 1 g fiber, 2 mg cholesterol, 318 mg sodium, 262 mg potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.

NOTE: For restricted-sodium diets, use unseasoned egg whites for a savings of about 70 mg sodium.

Copyright ©Marla Heller MS,RD –Originally appeared in The Everyday DASH Diet Cookbook by Marla Heller MS,RD

WHAT IF I HAVE A SLOW METABOLIC RATE?

nsf.gov

Your body weight may be affected slightly by genetics, but that effect is not strong. Furthermore, I am convinced that inheriting a slow metabolic rate with a tendency to gain weight is not a flaw or defect but rather a genetic gift that can be taken advantage of. How is this possible? A slower metabolism is associated with a longer life span in all species of animals. It can be speculated  that if one lived sixty thousand or just a few hundred years ago, a slower metabolic rate might have increased our survival opportunity, since getting sufficient calories was difficult. For example, the majority of Pilgrims who arrived on our shores on the Mayflower died that first winter. They could not make or find enough food to eat, so only those with the genetic gift of a slow metabolic rate survived. As you can see, it is not always bad to have a slow metabolic rate. It can be good. Sure, it is bad in today’s environment of relentless eating and when consuming a high-calorie, low-nutrient diet. Sure, it will increase your risk of diabetes and heart disease and cancer, given today’s food-consumption patterns. However, if correct food choices are made to maintain a normal weight, the individual with a slower metabolism may age more slowly. Our body is like a machine. If we constantly run the machinery at high speed, it will wear out faster. Since animals with slower metabolic rates live longer, eating more calories, which drives up our metabolic rate, will cause us only to age faster. Contrary to what you may have heard and read in the past, our goal should be the opposite: to eat less, only as much as we need to maintain a slim and muscular weight, and no more, so as to keep our metabolic rate relatively slow. So stop worrying about your slower metabolic rate. A slower metabolic rate from dieting is not the primary cause of your weight problem. Keep these three important points in mind:

1.Resting metabolic rates do decline slightly during periods of lower caloric intake, but not enough to significantly inhibit weight loss. 

2.Resting metabolic rates return to normal soon after caloric intake is no longer restricted. The lowered metabolic rate does not stay low permanently and make future dieting more difficult.

3.A sudden lowering of the metabolic rate from dieting does not explain the weight gain/loss cycles experienced by many overweight people. These fluctuations in weight are primarily from going on and getting off diets. It is especially difficult to stay with a reduced-calorie diet when it never truly satisfies the individual’s biochemical need for nutrients, fiber, and phytochemicals.

Those with a genetic tendency to be overweight may actually have the genetic potential to outlive the rest of us. The key to their successful longevity lies in their choosing a nutrient-rich, fiber-rich, lower-calorie diet, as well as getting adequate physical activity. By adjusting the nutrient-per-calorie density of your diet to your metabolic rate, you can use your slow metabolism to your advantage. When you can maintain a normal weight in spite of a slow metabolism, you will be able to achieve significant longevity.

Copyright ©Joel Fuhrman MD –Originally appeared in Eat to Live by Joel Fuhrman MD

TO AVOID OVEREATING ON HIGH-CALORIE FOODS, FILL UP ON NUTRIENT RICH ONES!

mostpopulardiets.net

An important corollary to the principle of limiting high-calorie food is that the only way for a human being to safely achieve the benefits of caloric restriction while ensuring that the diet is nutritionally adequate is to avoid as much as possible those foods that are nutrient-poor. Indeed, this is the crucial consideration in deciding what to eat. We need to eat foods with adequate nutrients so we won’t need to consume excess “empty” calories to reach our nutritional requirements. Eating foods that are rich in nutrients and fiber, and low in calories, “fills us up,” so to speak, thus preventing us from overeating. To grasp why this works, let us look at how the brain controls our dietary drive. A complicated system of chemoreceptors in the nerves lining the digestive tract carefully monitor the calorie and nutrient density of every mouthful and send such information to the hypothalamus in the brain, which controls dietary drive. There are also stretch receptors in the stomach to signal satiety by detecting the volume of food eaten, not the weight of the food. If you are not filled up with nutrients and fiber, the brain will send out signals telling you to eat more food, or overeat.

In fact, if you consume sufficient nutrients and fiber, you will become biochemically filled (nutrients) and mechanically filled (fiber), and your desire to consume calories will be blunted or turned down. One key factor that determines whether you will be overweight is your failure to consume sufficient fiber and nutrients. This has been illustrated in scientific studies. How does this work in practice? Let’s say we conduct a scientific experiment and observe a group of people by measuring the average number of calories they consumed at each dinner. Next, we give them a whole orange and a whole apple prior to dinner. The result would be that the participants would reduce their caloric intake, on the average, by the amount of calories in the fruit. Now, instead of giving them two fruits, give them the same amount of calories from fruit juice What will happen? They will eat the same amount of food as they did when they had nothing at the beginning of their meal. In other words, the juice did not reduce the calories consumed in the meal—instead, the juice became additional calories. This has been shown to occur with beer, soft drinks, and other sources of liquid calories. Liquid calories, without the fiber present in the whole food, have little effect in blunting our caloric drive. Studies show  that fruit juice and other sweet beverages lead to obesity in children as well. If you are serious about losing weight, don’t drink your fruit—eat it. Too much fiber and too many nutrients are removed during juicing, and many of the remaining nutrients are lost through processing, heat, and storage time. If you are not overweight, drinking freshly prepared juice is acceptable as long as it does not serve as a substitute for eating those fresh fruits and vegetables. There is no substitute for natural whole foods!

There is a tendency for many of us to want to believe in magic. People want to believe that in spite of our indiscretions and excesses, we can still maintain optimal health by taking a pill, powder, or other potion. However, this is a false hope, a hope that has been silenced by too much scientific evidence. There is no magic. There is no miracle weight-loss pill. There is only the natural world of law and order, of cause and effect. If you want optimal health and longevity, you must engage the cause. And if you want to lose fat weight safely, you must eat a diet of predominantly unrefined foods that are nutrient-and fiber-rich.

Copyright ©Joel Fuhrman MD –Originally appeared in Eat to Live by Joel Fuhrman MD