14 Day Dash Diet For Weight Loss: The Complete Dash Diet Recipes Plan for Beginners (2016)
Chapter 4. DASH Diet Breakfast Ideas
DASH promotes healthy eating in right amounts. This makes no excuses for skipping breakfast. This meal makes you prep up for the entire day. This chapter will share tasty treats perfect for your morning meals.
Recipe 1: Broccoli and Cheese Omelette
This can be eaten with a glass of low fat or zero fat milk, a slice of whole grain toast or your vegetable and fruit of choice.
You will need:
- 4 eggs
- 1/3 cup cheddar cheese (low fat)
- 2 to 3 cups broccoli florets
- 1/3 cup of parmesan (grated)
- 1 cup egg whites
- Pinch of salt and pepper to taste
- 1 spoon of olive oil
How to Prepare:
- Boil/steam the broccoli florets for 4 to 6 minutes
- Mash the broccoli to turn in into tiny pieces, then season with pepper and salt.
- Heat the pan, and sprinkle the olive oil.
- Combine the 4 whole eggs and the cup of egg white and parmesan.
- Pour the egg mixture onto the broccoli and drizzle over the frying pan.
- Top with cheddar cheese and flip on both sides.
- Cook for 2-3 minutes and enjoy.
Recipe 2: Tofu and Chile Surprise
You will be need to stock up on protein in the first phase of DASH diet. Tofu is an excellent source of protein, but unlike the usual meat, it is a lot healthier.
You will need:
- 500 to 600 grams extra firm tofu
- 2 to 3 cloves minced garlic
- 1 large onion chopped
- 1 piece chile (poblano), chopped and seeds removed
- 1 cup chopped tomatoes
- 1 to 2 spoon lemon juice
- Pinch of dried oregano and cumin and chili
- Pinch of salt
- 1 spoon of olive oil
How to Prepare:
- Pat the tofu dry with kitchen towels and cut into small cubes before crumbling them.
- Heat the pan and drizzle with olive oil. Add in the onion, garlic and pepper.
- Cook for 3 to 5 minutes before adding the spices. Put in the crumbled tofu to the pan then, lower the heat.
- Allow it to cook while stirring intermittently. Before turning the heat off, add in the lemon juice and tomatoes. Enjoy!
Recipe 3: Easy DASH Tuna Salad
This is a quick and no-cook DASH recipe that will surely help you lose weight day after day.
You will need:
- A can of low salt tuna immersed in water
- 2 spoons of light mayo
- 1 egg, boiled then diced
- A handful of romaine lettuce
- ½ cup chopped celery
- ½ cup cherry tomatoes
- Shredded vegetables: cucumber or carrots
How to prepare:
- Combine egg, tuna and mayo in a small bowl.
- In a plate, arrange the lettuce, tomatoes and shredded vegetables.
- Put about ¾ cup of the tuna mixture on top of the vegetables
- Sprinkle celery on top. Enjoy!
Recipe 4: The Healthy French Toast
This recipe makes use of whole grain bread and best paired with 1 glass of low fat or if possible, zero fat milk for added protein and nutrients.
You will need:
- 4 slices of whole grain bread
- ½ cup low/zero fat milk
- 1 whole egg
- 1 spoon of sugar
- ½ cup mashed apples
- A pinch of cinnamon
How to Prepare:
- Combine the egg, milk, cinnamon, mashed apple and cinnamon in a bowl. Mix thoroughly.
- Soak the bread and make sure the egg-milk mixture is fully absorbed.
- Grease a skilled with light butter and cook the bread slices until golden brown.
- Serve hot and enjoy!
Recipe 5: Fruity Walnut Pancakes
For this pancake recipe, forget about the sugary syrup – replace it with zero fat yoghurt with vanilla. The added protein will make you feel full the rest of the morning.
You will need:
- 1 piece mashed banana
- 3 egg whites
- A cup of flour (whole wheat)
- A cup of non-fat milk
- 2 spoon walnuts (chopped)
- 2 teaspoon of baking powder
- 2 teaspoon oil
- A pinch of cinnamon and salt
How to prepare:
- Mix the egg, vanilla, milk, oil and banana in a bowl and stir until smooth.
- In another bowl, combine the dry ingredients and pour on the wet mixture. Mix until the dry spots are gone.
- Coat the pan with oil, and put about a quarter of the pancake mix into the pan. Wait for the edges to cook and watch for bubbling. Flip the cakes. Serve and enjoy!
Recipe 6: Oat Pancakes – Whole Wheat Style
Pancakes are certainly delicious, but can be rich with fats and unnecessary additives. Try this healthier version instead.
You will need:
- 1 cup oats
- Half cup all-purpose flour
- Half cup whole wheat flour
- 1 cup low fat milk or 0% fat variety
- 2 eggs
- 1 spoon vegetable oil
- 1 spoon powdered sugar
- 3 tablespoon maple syrup
- A pinch of salt
How to Prepare:
- Ground the oats using a blender. Then combine it with flour, milk, salt, eggs and vegetable oil.
- Stir until all ingredients are mixed together.
- Heat a skillet and coat with cooking spray. Pour about ¼ cup of the mixture and let it cook for 1 to 2 minutes or until the top is already bubbling. Cook the other side.
- Serve with powdered sugar and maple syrup on top. Enjoy!
Recipe 7: Milky Peppered Eggs
In this recipe, using low fat or zero fat milk can help a lot in shedding fats.
You will need:
- 3 eggs, beaten
- ¼ cup of milk
¼ cup white or green onion
- ½ cup bell pepper chopped
- ¼ cup chopped tomatoes
- A pinch of salt and pepper
- A bit of chili sauce
How to Prepare:
- Heat the pan and coat with cooking spray. Saute the onion, tomatoes and bell pepper. Cook until the ingredients are tender. Set this aside.
- Combine milk, eggs, salt, pepper and chili sauce in a bowl. Pour into the pan and cook while stirring from time to time.
- Cook until the eggs have set it, but moist. Turn off heat and mix in the vegetables. Enjoy!