Tuesday, May 1, 2018

Seafood Recipes

Here are some of my favorite Dash Diet Phase One Fish Recipes. You are encouraged to have fish 3 times a weeks for health and nutritional purposes, fish have so many health benefits. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

Lemon Baked Fish

Fish is often overlooked by Phase One dieters, but you are allowed 6 oz of fish or lean meats per day. Here is one of my easy to bake fish recipe that is a little tangy. Recipe is for 4.


  • 3 tablespoons lemon juice
  • 3 tablespoons butter, melted
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon paprika
  • 1/4 teaspoon lemon-pepper seasoning
  • 4 cod fillets (6 ounces each)
  • 2 tablespoons minced fresh parsley
  • 2 teaspoons grated lemon rind

Preheat oven to 400°. 

In a shallow bowl, mix lemon juice and butter. In a separate shallow bowl, mix flour and seasonings. Dip fillets in lemon juice mixture, then in flour mixture to coat both sides; shake off excess.

Place in a 13 x 9-in. baking dish coated with cooking spray. Drizzle with remaining lemon juice mixture. Bake 12-15 minutes or until fish just begins to flake easily with a fork. Mix parsley and lemon peel; sprinkle over fish.

Nutritional Facts
1 fillet: 232 calories, 10g fat (6g saturated fat), 87mg cholesterol, 477mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 28g protein.

Wednesday, April 25, 2018

The Best Phase One Salad Recipes

There are many salad recipes but here are the best Dash Diet Phase One Salad recipes, while you’re in Phase One you’re not supposed to have any sugar or fruits, so your limited in what your allowed in your salads.

Brussel Sprout Slaw

I find it hard getting Brussel Sprouts into my diet, but they are so good for you, but I have this one recipe that is suitable for Phase One in the Dash Diet.


  • 2 teaspoon of your Honey mustard salad dressing
  • 2 tablespoons freshly squeezed lime juice
  • 1 tablespoon lime zest
  • ¼ cup olive oil
  • 1 ½ pounds Brussel sprouts, trimmed and shredded
  • 1 medium size carrot
  • 1 large shallot, chopped
  •  Freshly ground black pepper
  • ¼ cup chopped fresh mint leaves

Use you homemade Honey Mustard Salad Dressing and add a little lime juice and zest in a small bowl. Add Combine the Brussels sprouts, carrot and shallot and toss with the dressing. Add black pepper and refrigerate until ready to serve.

Avocado Egg and Salmon Salad


  • Juice of 1 lime
  • pinch cayenne pepper
  • 1 (12-oz) piece of Salmon
  • 2 avocados, cut into chunks
  • 1/2 red onions
  • 2 boiled eggs
  • 6 cherry tomatoes
  • 2 teaspoon of capers
  • 2 tsp raw sesame seeds
  • 1 teaspoon Chia Seeds

Hard boil 2 eggs.

In a small bowl mix together the lime juice and cayenne until well combined. 

Set aside. In a large bowl assemble the salmon, avocado, cherry tomatoes, capers, onion slices and gently toss with the lime-honey dressing. 

Refrigerate for about 30 minutes for all the flavors to come together. If desired, sprinkle sesame and chia seeds over salad before serving.

Black Bean and Corn Salad

This recipes makes 10 servings and only has 12 mg of sodium per serving.


3 c basmati rice, cooked
1 16-oz can kidney beans, rinsed and drained
 1 15-oz can black beans, rinsed and drained
 1 1/2 c frozen corn, thawed
4 green onions, sliced
¼ cup Red Bell Peppers
1/4 c fresh cilantro, minced
1/2 c olive oil
1/4 c red wine vinegar
 1 garlic clove, minced
 1 tsp ground cumin
1 tsp chili powder
Black pepper, to taste


 In a large bowl, combine the first six ingredients. In a small bowl, whisk the remaining dressing ingredients. Pour over the salad. Toss to coat. Chill until serving PER SERVING: Calories = 271 Fat (g) = 12 Sodium (mg) = 1 Carbohydrates (g) = 37 Protein (g) = 8

Tuesday, April 17, 2018

Dash Diet Phase One Snacks

Here are some Dash Diet Phase One snack recipes that you can enjoy during the first 14 days of the Dash Diet.

Zucchini Bruschetta

Here is a wonderful healthy way to make a Bruschetta.

The zucchini is the base of the Bruschetta. It should be tender, but firm. Cut the slices about a 1/4 inch thick.

Place zucchini slices on a baking sheet coated with cooking spray. Lightly (very, very lightly) coat the top side with olive oil. 

Bake the slices in a 375 degree F oven for about 2 minutes. Flip the slices, lightly coat the tops with olive oil and cook 2 minutes more.

Bruschetta Mixture

Chop fresh roma tomatoes, fresh basil, garlic, olive oil, balsamic vinegar and pepper. 

Remove the zucchini from the oven and top with the tomato Bruschetta mixture. Sprinkle low fat mozzarella cheese. Return to the oven for two minutes more.

Beet Chips

Beets have antioxidants and naturally occurring nitrates. Nitrates are compounds which improve blood flow throughout the body – including the brain, heart, and muscles. 


  • 1 tbsp extra virgin olive oil
  • 2 tsp fresh parsley, chopped
  • 1 tsp fresh garlic, minced
  • 1/8 tsp black pepper
  • Zest of 1 lemon
·        2 cups fresh sliced beets, cut into 1/8-inch slices

Preheat oven to 350°F.
For the beets: Wash, peel and slice into 1/8-inch thick pieces. This makes 2 cups sliced beets.
In a medium size bowl, combine all the ingredients except for the beets – mix thoroughly and set aside.
Place prepared beets in bowl with marinade and toss to coat.
Spread beets out on a non-stick sheet pan and bake in the oven for 25 minutes.

Here are 10 Dash Diet Snack Recipes , check them out.

Thursday, April 12, 2018

Dash Diet Phase One Shopping List

Here is a Dash Diet Phase One Shopping List

Get your 14 day Dash Diet Meal Plan plus recipes HERE



Chicken Asparagus All Spice
Turkey Avocados Basil
Steak - Beef Flank, Sirloin Beets Bay Leaf
Tenderloin Pork Bell Peppers Cayenne Pepper
Salmon Broccoli Chili Flakes
Shrimp Carrots Chili Powder
Fish Fillets Cauliflower Chives
Sardines Celery Cilantro

Cucumber Cinnamon


Eggplant Cumin
Non Fat Greek Yogurt Green Beans Dill
Non Fat Cream Cheese Mushrooms Garlic
Cottage Cheese Leafy Greens Ginger
Swiss Cheese Leeks Mint
Laughing Cow Wedges Lettuce Mustard
Light Baby Bel Onion- Red or White Nutmeg
Gruyere Cheese Peas Oregeno
Free Range Eggs

Radishes Paprika
OILS and DRESSINGS Spinach Parsley
Olive Oil Tomatoes -Grape Pepper
Nut Oils Zucchinis

Avocado Oils CONDIMENTS Sage
Low Fat Balsamic Dressing Low Sodium Broth Tarragon
Low Fat Vinaigrette Chilis Thyme
Hot Sauce Tomato Paste
Canola Oil

NUTS and SEEDS Herbal Tea
Almonds Low Sodium Vegetable Juice (V8)
Cashews Low Sodium Marinara Sauce
Hazelnuts Sugar Free Jello
Nuts with Shells Tuna Salad
Walnuts Diet Cranberry Juice
Nut Butter Canadian Bacon
Pumpkin Seeds Hummus

Monday, April 2, 2018

Slow Cooker Recipes

Chicken and Red Bean Chili

You can have a plentiful abundant of beans while you’re in the Phase One of the Dash Diet, you can also enjoy up to 6 ounces of lean meats, fish and poultry a day and up to 4 to 5 servings of beans or lentils a week.

This easy slow cooker chicken chili is relatively light and low-calorie compared to the classic beef or pork chili. Boneless chicken breasts and a variety of canned beans make the chili super easy and convenient beans.

  • 2 (14-ounce) cans red beans, small or kidney beans
  • 4 boneless chicken breast halves, diced
  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 1 medium green bell pepper, diced
  • 1 medium red bell pepper, diced
  • 1/2 cup chopped yellow onion
  • 1 clove garlic, minced
  • 1 tablespoon chili powder
  • 1/2 teaspoon ground cumin
  • ½ teaspoon paprika
  • 8-10 Roma fresh tomatoes or 1 (28-ounce) can low sodium tomatoes
  • 1 (6-ounce) can tomato paste
  • 1 (4-ounce) can chopped green chili peppers
  • 2 ears of shucked corn of 1 small can of low sodium corn
  • Ground black pepper
  • 1 cup water

Put chicken breasts into the bottom of the slow cooker crock; add water.

Rinse canned beans to take all the sodium out of them and add to crock pot. 

Add the diced Roma tomatoes, yellow onion, corn chili powder, garlic, cumin, paprika, tomato paste, green chili’s and black pepper. Cook on Low for 6 hours (or on High for 3 hours).

Tuesday, February 27, 2018

14 Day Meal Plan and Recipes

Dash Diet Phase One eBook

If you are looking for a comprehensive eBook on the Dash Diet Phase One here is the only resource you will need. There is all the information you will need while you are on the Phase One, a 14 day meal plan with 36 Dash Diet Phase One specialized recipes; this includes Dash Diet Phase One Breakfast, Lunch, Dinner, Soup, Slow Cooker and Dessert recipes.


Also included in this 67 page eBook are some helpful Dash Diet Phase One tips helping you with some of the most frequently asked question, Dash Diet Phase One Guidelines and places where you can get support while going through these 14 days and so much more helpful information for you to enjoy.

Sunday, February 25, 2018

Dinner Recipes


There are an abundance of suitable Dash Diet Phase 1 dinner recipes; you can enjoy 2-3 servings of low-fat dairy daily, this includes 1 cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium. But you can also enjoy up to 6 ounces of lean meats, fish and poultry a day. Aim for 4 to 5 servings of beans or lentils a week.

Honey Garlic Salmon

Just a few ingredients make this quick and tasty recipe perfect for a busy weeknight. A simple marinade of soy sauce, lime, honey and garlic adds tons of flavor to salmon with ease. Serve with quinoa, spiralized vegetables or a green salad.

Ingredients 4 servings

  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons lime juice
  • 1 tablespoon honey
  • 1 tablespoon toasted sesame oil
  • 1 clove of grated garlic
  • 1 1/2 pounds of Sockeye Salmon – cut into 4 portions
  • 1 tablespoon of fresh cilantro

Stir soy sauce, lime juice, honey, sesame oil and garlic together in a small bowl. Place salmon pieces and 3 tablespoons of the soy sauce mixture in a large seal able plastic bag. (Reserve remaining soy mixture for sauce). Marinate the salmon in the refrigerator, turning frequently, for 20 minutes.

Preheat broiler to high and position rack in the upper third of oven. Line a large rimmed baking sheet with foil and coat the foil with cooking spray. Remove the salmon from the bag and transfer to the prepared baking sheet. Drizzle any remaining marinade from the bag over the salmon and then sprinkle with salt. Broil until the salmon is just cooked through, 5 to 8 minutes, depending on thickness. Sprinkle with cilantro and serve with the reserved soy sauce.

Steak Salad

Steak has many health benefits and beef is a good source of polyunsaturated fat that helps strengthen bones and teeth; the recommended amount of 4 oz is 64% of the daily requirement of protein. 


  • 3 oz portion flank steak, grilled and cut into strips
  • 1 cup arugula
  • 1 cup baby spinach
  • 1/4 cup chopped red onion
  • ½ Red bell pepper, thinly sliced
  • 1 teaspoon Chia Seeds
  • 2-3  sun dried tomatoes, finely chopped
  • 1/4 cup garbanzo beans
  • 2 tbsp balsamic vinegar
  • 1 poached egg on top
  • A little Monterey Jack cheese if you’re a cheese lover.

  1. Combine all of the ingredients.
  2. Sprinkle your favorite cheese on top or I love a runny poached egg on top.
  3. Drizzle your Balsamic Vinegar on top. Enjoy.
Spaghetti Squash

This is a great way to enjoy a healthier spaghetti recipe; the squash is a vegetable that is full of nutrients, vitamins and antioxidants. This recipe can be very versatile you can add any color of bell peppers, or sun dried tomatoes to add some more flavor to it.


  • 1 spaghetti squash, approx. 1lb (450g)
  • 1 tablespoon olive oil
  • 2-3 cloves fresh garlic, minced
  • 1 cup (240ml) low sodium chicken stock
  • 1/2 cup freshly grated Parmesan cheese for sauce and as topping (optional)
  • 1/3 cup light sour cream
  • 1 teaspoon basil pesto
  • Freshly ground pepper
§  1-2 tablespoons fresh parsley, finely chopped


1. Slice both ends of the spaghetti squash and slice in half lengthwise. Scrape off the seeds with a spoon and place in a microwave-safe baking dish, skin facing up. Add one inch of water and heat in the microwave for 12 to 15 minutes, until the spaghetti squash is tender. Fluff and separate the strings with a fork and transfer to a bowl for later.

2. While the spaghetti squash is cooking in the microwave, heat the olive oil and butter in a large saucepan or skillet over medium heat. Add the minced garlic, basil pesto and stir for 1 minute. Season ground pepper. Add the low sodium chicken stock and turn the heat up to high and let it come to a boil.

3. Add the spaghetti squash and cook for a couple of minutes. Take the saucepan off the heat and add the Parmesan cheese and stir until completely melted. Add the sour cream and cook for 2 minutes more, constantly stirring.

4. Garnish with additional Parmesan, parsley and pepper. Serve immediately.