14 Day Dash Diet For Weight Loss: The Complete Dash Diet Recipes Plan for Beginners (2016)
Chapter 5. DASH Diet Lunch Ideas
In DASH, eating lunch will surely be a pleasurable experience. There is no need to skip lunch. Here are hearty and delicious lunch recipes you can easily try at home.
Recipe 1: Cheesy Mushroom Green Wraps
This is an easy to do recipe for a light and satisfying meal. Just make sure to use whole wheat tortilla or pita bread.
You will need:
- 2 pieces whole wheat tortilla or pita pockets (8 inches round)
- 2 to 3 cups chopped mushrooms (shitake or portabella)
- 250 grams arugula or spinach
- Half a cup diced tomato
- A teaspoon of garlic (minced)
- Half a cup shredded low fat mozzarella cheese
- 1 spoon of olive oil
How to prepare:
- Heat the pan, drizzle with olive oil. Add in the garlic and mushrooms. Cook until brown.
- In every tortilla, layer mushrooms, cheese, tomato and spinach. Roll up and place in a heated pan.
- Heat the wrap until the cheese melts. Remove from the pan and cut in half. Enjoy!
Recipe 2: Tasty Turkey Sausage with Potatoes
Instead of using beef, the best way to trim off those excess fats without sacrificing taste and nutrition is to use lean meats.
You will need:
- 2 to 3 pieces Red skin potatoes with peel on
- 250 grams turkey/chicken sausage
- 1 large onion
- 3 spoon olive oil
- 1 teaspoon crushed cumin seed
- 1 teaspoon crushed thyme
- A pinch of salt and pepper
How to Prepare:
- Heat pan and put some oil. Add in the onions and potatoes cook for 10 to 12 minutes until tomatoes are tender.
- Slice the sausage thinly and mix it to the potato mix. You may add as much as 1 spoon of to avoid sticking.
- Cover for 6 to 8 minutes, stirring regularly.
- Add in the salt, pepper and cumin. Serve hot and enjoy!
Recipe 3: Salmon Pita Wraps
Bored of the usual tuna sandwich? This is another omega 3 rich recipe that will make your heart healthy while cutting down your waist line. For a healthier treat, use zero fat yoghurt and lemon juice to make tartar sauce.
You will need:
- 1 cup of salmon strips
- 1 spoon chopped onions
- 1 to 2 spoons chopped bell pepper
- 2 to 3 pieces of lettuce leaves
- 3 pieces pita bread (whole wheat)
- 1 teaspoon capers
- Pinch of black pepper
- 3 spoons zero fat yoghurt
- 1 spoon lemon juice
- 1 spoon of olive oil
How to Prepare:
- Heat the pan and add the olive oil. Put the salmon strips and cook for 1 to 2 minutes.
- Combine the cooked salmon, onion, bell pepper and pepper.
- For the sauce, drizzle some lemon in the yoghurt and stir.
- Cut pockets in the pita bread. Put 1 lettuce and a portion of the combined mixture. Put some sauce. Enjoy!
Recipe 4: DASH Broccoli Pasta
Who said you can’t have pasta when on a DASH diet? Yes, you can! For this recipe, use whole wheat pasta to load your body with the necessary fiber.
You will need:
- 400 grams whole wheat pasta
- 4 cloves minced garlic
- ½ cup parmesan cheese
- 6 to 7 cups broccoli florets
- 2 to 3 spoon olive oil
- Pinch of salt and pepper
How to Prepare:
- Boil water with a pinch of salt in a big pot. Add in the broccoli and pasta and cook for about 10 minutes or until the pasta is al dente. Drain the water and set aside half a cup of pasta water for later use.
- Place the pot back on top of the stove. Add olive oil and sauté the garlic. Reduce the heat and add the pasta. Stir well.
- Drizzle with olive oil and sprinkle the parmesan cheese. Add the reserved pasta water and mix thoroughly then, splash in the salt and pepper. Enjoy!
Recipe 5: Chicken with Orange and Greens
This is a sumptuous and healthy chicken recipe with a hint of citrus and made richer with avocado.
You will need:
- 2 to 3 chicken breast
- 1 cup zero fat yoghurt
- 2 spoons chopped onions
- 2 spoons minced cilantro
- Pinch of salt and pepper
- 2 piece medium sized oranges sectioned and peeled
- 1 avocado, sliced
- 1 spoon honey
- 2 spoons orange juice
How to Prepare:
- Combine all the ingredients, but leave the chicken, orange, avocado and lime behind. Then, put the chicken to the mix and have it thoroughly covered. Chill for 30 minutes.
- Drain the marinade, and sprinkle some more pepper and salt to the chicken.
-Grill the chicken - 2 to 3 minutes on each side.
- Toss the avocado with lime juice. Then, arrange the chicken on a plate. Garnish with the citrus and avocado on the side.
Recipe 6: Flavorsome Chicken Kebabs
Chicken is should be favored as a source of protein in DASH diet other than lean meat. Try this amazing recipe and enjoy the amazing flavors.
You will need:
- 500 grams deboned chicken breast
- 1 tablespoon mustard
- a spoon lime juice
- Half cup low fat or 0% fat yoghurt
- 3 quarter spoon of powdered curry
- Red or green bell pepper cut 1 inch thick
- A pinch of nutmeg
- White onion cut into 1 inch size
- Sweet potato cut into 1 inch size
- Dash of salt and pepper
How to Prepare:
- Put chicken in a zip lock bag. Set aside.
- Combine the yoghurt, nutmeg, curry powder, mustard, lime juice, pepper and salt. Pour this mixture over the chicken.
- Seal the bag and move it to coat the meat. Put in the fridge for 2 to 6 hours. Turn from time to time to spread the flavors.
- Preheat your broiler/griller. Thread the chicken meat in metal skewers – put in the chicken, onion, bell pepper and sweet potato.
- Cook for 5 to 8 minutes on each side or until the meat is cooked. You may eat it with brown rice or pita bread. Enjoy!
Recipe 7: Italian Turkey Meatballs
Another great substitute for red meat is turkey. You can make a tasty and flavorful resume using this lean meat.
You will need:
- 500 grams ground turkey meat
- 1 large chopped onion, chopped
- Half cup rolled oats
- 3 tablespoon zero fat milk
- 1 green pepper, chopped
- 1 beaten egg
- 3 cloves minced garlic
- Dash of salt and pepper
- Dash of crushed basil leaves/parsley
- 1 spoon Creole powder/seasoning
How to Prepare:
- Pre heat oven to 350 degrees Fahrenheit. Coat a baking tray with non-stick coating. Set aside.
- In a bowl, combine the turkey meat, oats, milk, egg, onion, pepper, salt, pepper and the basil or any Italian herbs of your choice.
- Use an ice cream scoop to form meat balls and arrange these in the pan.
- Bake for 30 minutes at 165 degrees Fahrenheit. Enjoy!