Alice Waterson - DASH Diet Recipes

Try the DASH diet. Starting the DASH diet isnt difficult atall. Its an uncomplicated way to eat, and the dishes can bemade quite easily.

Instead of limiting calories, or totally eliminating some typesof foods, the DASH diet helps you balance your meals, andinclude healthy ingredients. You can even eat treats once in a while if you like! If you are keeping your intake of sodiumfairly low, youll be on the right track.

The DASH diet can be described as less of a diet and moreof a lifestyle change. Let go of that word diet and you willfind that eating foods that are good for you is healthier foryour digestion. When your body digests foods easily, every part of it is happy, including your heart.

Another great thing about this heart-healthy diet is that it can improve your mood. Instead of whining whileyoure dining,you can keep a positive attitude, still eating meals and snacksthat you enjoy. These recipes will get you started on this lifechanging diet

This is a great dish for breakfast, even if you dont have a lotof time for food prep in the morning. You can press the tofuthe previous night, so its all ready to be added to thevegetables and sauce.

8 oz. of tofu, extra-firm
1 to 2 tbsp. of oil, olive
1/4 sliced onion, red
1/2 sliced pepper, red
2 chopped cups of kale

1/2 tsp. of salt, sea
1/2 tsp. of garlic powder
1/2 tsp. of cumin powder
1/4 tsp. of chili powder
For thinning: water, as needed
Optional: 1/4 tsp. of turmeric

Fruit
Cilantro
Salsa
Hot sauce

2. As tofu drains, prepare the sauce. Add dry spices to smallsized bowl. Add water sufficient to make the sauce pourable.Whisk and set the sauce aside.

3. Prep the vegetables. Warm large sized skillet on med.heat. When hot, add the oil, red pepper and onion. Season with pinch of kosher salt and one of ground pepper. Stir andcook for five minutes or so until they soften.

6. Move vegetables to one side of your pan. Add tofu. Sautfor one to two minutes. Add the sauce, mostly on tofu butwith a bit on the vegetables, too. Promptly stir and distributethe sauce evenly. Cook for five to seven more minutes, tilltofu browns slightly.
7. Serve promptly with fruit, cilantro, salsa and/or hot sauce, as desired.

This is such a simple breakfast casserole. The inclusion of whole wheat bread offers you nutrients and fiber that areheart-healthy. You can serve with hot chocolate and appleslices if you like.

8 oz. of cubed bread, wheat ciabatta
12 oz. of sausage, turkey
2 cups of milk, fat-free
4 oz. of sharp cheddar cheese shreds, reduced-fat
3 eggs, large
12 oz. of egg substitute
1/2 cup of green onions, chopped
1 cup of mushrooms, sliced
1/2 tsp. of paprika
Salt, kosher, as desired
Pepper, ground, as desired
2 tbsp. of parmesan cheese, grated

3. Heat skillet on med-high. Add the turkey sausage. Cook for seven minutes or so, while stirring and crumbling.Sausage should be browning.
4. Combine the milk, parmesan cheese, cheddar cheese, eggsand egg substitute, kosher salt, ground pepper and paprika in large sized bowl. Whisk to combine.

6. Spoon the mixture into 9x13-inch casserole dish. Cover.Refrigerate for at least eight hours, or you can just refrigerateit overnight.

8. Uncover the casserole. Bake for 45-50 minutes at 350F tillbrowned lightly and set. Slice in 12 pieces andservepromptly.

Pop this breakfast treat in your slow cooker the night beforeyoull be serving it, and youll awaken to the wonderfularoma of apples and cinnamon. It is a nutritious and hearty dish that is also delicious. If you are not feeding a family,it Makes enough for several more breakfasts.

2 & 1/2 3 cups of peeled, cored and chopped apples
1 & 1/2 cups of milk, fat-free
1 & 1/2 cups of water, filtered
1 cup of oats, steel-cut, uncooked
2 tbsp. of sugar, brown

1 & 1/2 tbsp. of cubed butter
1/2 tsp. of cinnamon, ground
1 tbsp. of flax seed, ground
1/4 tsp. of salt, kosher

3. Stir the mixture. Cover the slow cooker. Cook on the lowsetting for about seven hours.
4. Spoon the oatmeal into individual bowls and add any extratoppings you like. Serve.

Here is another make-it-ahead breakfast recipe. It is abalanced breakfast, and it will keep you feeling full till lunch time, since it has a good serving of fiber. It also offers youomega 3s and antioxidants.

1 cup of rolled, raw oats, old-fashioned
1 cup of yogurt with fruit
1/2 cup of milk, 1%
1 pinch salt, kosher
1/2 cup of fruit, dried, like dates, apricots or raisins
1/2 cup of apple cubes
1/2 cup of blueberries, frozen
1/4 cup of walnuts, chopped and toasted

Breakfast doesnt get any easier than this. Just a few minutesof prep time and no difficultinstructions, with simpleingredients. Enjoy!