14 Day Dash Diet For Weight Loss: The Complete Dash Diet Recipes Plan for Beginners (2016)
Chapter 7. DASH Diet Snack Ideas
You can snack 2 to 3 times a day even when under DASH diet. So, here are some excellent recipes that you can follow:
Recipe 1: Vegetable Filled Quesadillas
This Mexican treat is often filled with meat. Why recreate a healthier version by stuffing it with vegetables instead?
You will need:
- 5 pieces soft tortilla, preferably whole wheat type
- 1 onion sliced into thin strips
- 2 pieces bell pepper sliced into thin strips
- Half cup low fat cream cheese
- 1 spoon olive oil
- Half a teaspoon chili powder
- Half a teaspoon cumin powder
- A handful of cilantro or parsley
How to Prepare:
- Heat a non-stick skillet and sauté the onions and bell pepper in olive oil for 4 to 5 minutes or until tender. Add in the chili and cumin. Cook for another minutes. Drizzle some parsley then, set aside.
- Spread the cream cheese on half part of the tortilla. Top with the pepper onion mixture, fold and press.
- Cook in another skillet for 2 to 3o minutes pressing gently until the cheese melts. You may serve this with salsa. Enjoy!
Recipe 2: Herbed Nutty Surprise
Nuts are considered healthy especially when baked. Try this cool recipe.
You will need:
- 2 cups almond nuts
- 1 spoon olive oil
- 1 spoon chopped rosemary
- A pinch of Kosher salt
- A pinch of powdered red pepper
How to Prepare:
- Pre heat the oven to 325 degrees degree Celsius
- Mix in all the ingredients in a bowl. Toss a little to coat the nuts.
- Line the baking sheet with foil and arrange the nuts.
- Bake for 15 to 20 minutes or until the nuts are toasted. Let it cool. Enjoy!
Recipe 3: Fruit Berry Sandwich
This is a totally delicious treat that won’t take much of your time. It is perfect as weekend or party snacks.
You will need:
- 4 pieces toasted English muffins – halved
- 250 grams low fat cream cheese
- 300 to 400 grams strawberries, sliced
-1 spoon honey
- 1 spoon grated citrus zest
How to Prepare:
- Blend the cream cheese, citrus zest and honey until well blended.
- Spread the cream cheese mixture on top of the muffin. Top with some strawberry slices.
- Do the same with the rest of the muffin halves. Enjoy!
Recipe 4: Vegetable Sticks in Curry Dipping Sauce
This is an extremely easy no-cook snack recipe that you and the rest of your family and friends will love.
You will need:
- 2 carrots sliced into sticks
- 3 to 4 stalks of celery sliced into sticks
- 200 grams low fat yoghurt
- 3 spoons fruit chutney – peach or mango
- 1 spoon curry powder
How to Prepare:
- Combine the curry powder, fruit chutney and yoghurt in a bowl.
- Slice the vegetables ahead and simply dunk into this yummy dipping sauce.
- You may also make the dip in advance. Just chill it in the fridge.
- You may use other vegetables like cucumber and pea pods.
Recipe 5: Home Made Cheesy Garlic Chips
This is a unique, flavorful and healthy snack that will change the way you munch on chips.
You will need:
- 1 pack wonton wrappers
- 3 /4 cup low fat cheese (grated)
- 1 teaspoon garlic powder
- Half a teaspoon chili powder
- 1 spoon olive oil for brushing
How to Prepare:
- Brush some olive oil in the wonton wrappers.
- Cut the wrappers in half in a diagonal direction to come up with triangle shaped wraps.
- Arrange the cut wrappers in a baking tray. Set aside.
- In a bowl, combine the chili powder, grated cheese and garlic powder. Sprinkle on top of the wrappers.
- Bake for 8 to 10 minutes at 350 degrees Fahrenheit or until golden brown in color. Cool down for a few minutes. Serve and enjoy!
Recipe 6: DASH Oatmeal Cookies
Cookies are truly delicious, but the fats in it are not so good for the body. Here is a recipe that will let you enjoy cookies till you drop.
You will need:
- 1 cup rolled oats
- 2 eggs (white only)
- 1 cup flour (all purpose)
- Half cup low sodium, low fat peanut butter
Half cup soft margarine or butter (low fat)
- ½ cup brown sugar
- A pinch of baking soda
- 3 drops vanilla extract
How to Prepare:
- Mix peanut butter and softened butter or margarine using electric mixer – do this for about 30 to 40 seconds.
- Combine the baking soda and sugar. Add in the vanilla and eggs. Beat until well blended. Add in the flour and then, the oats.
- Scoop the dough using a teaspoon. Place on top of cookie sheets at least 2 to 3 inches apart.
- Bake for 6 to 8 minutes at 375 degree Fahrenheit. Cool for a few minutes. Enjoy!
Recipe 7: Guilt Free Dairy and Berry
Berries are great source of vitamins and minerals – they are antioxidants too. You can make a fabulous snack using low fat yogurt these little berries.
You will need:
- A cup of berries (blueberry, strawberry, raspberry)
- Pretzel or cracker sticks
- 2 to 3 cups low fat flavored yogurt (mango, vanilla etc.)
How to Prepare:
- Mix the berries and yogurt in a bowl.
- Scoop into paper cups or Popsicle molds then, cover with foil.
- Poke a small hole in the middle and place the pretzel/cracker stick.
- Put in the freezer and let it chill for a few hours. Enjoy!