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.

INGREDIENTS


  • 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
DIRECTIONS

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

Ingredients

  • 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
Directions

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.

Ingredients


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

Directions

 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

ITALIAN COLESLAW



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

DASH DIET PHASE ONE SHOPPING LIST

LEAN MEATS and FISH

VEGETABLES SPICES
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
Mackerel

Cucumber Cinnamon

DAIRY, CHEESE and EGGS

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

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

Tahini 
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
Peanuts