DASH Diet Snack Ideas - 14 Day Dash Diet For Weight Loss: The Complete Dash Diet Recipes Plan for Beginners (2016)

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!