Dash Diet 2021: Dash Diet for Beginners Book with 21 Day Meal Plan: Low Sodium Cookbook

The focus of this cookbook is to provide DASH diet recipes that are easy to understand and that can be prepared easily a

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Dash Diet 2021: Dash Diet for Beginners Book with 21 Day Meal Plan: Low Sodium Cookbook

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  • DASH DIET 2021, The 21-day meal, recipes for breakfast, lunch, and dinner

Table of contents :
1. Introduction
2. DASH Diet
3. What is the DASH diet?
4. Benefits of the DASH diet
5. 21-Day Meal Plan
6. Green Morning Smoothie
7. Breakfast Pumpkin Smoothie
8. Warm Cinnamon Quinoa
9. Coconut-Blueberry-Coffee Breakfast Cake Bars
10. Apple Slice Sandwich
11. Oatmeal and Banana Muffins
12. Mushroom and Spinach Quiche
13. Mexican Breakfast Egg Scramble
14. Breakfast Oatmeal Pancakes Topped with Maple
Fruit
15. Roasted Sweet Potato and Kale Hash
16. Egg and Spinach Scramble Topped with Raspberries
17. Morning Yogurt and Fruit Smoothie
18. Muesli Topped with Raspberries
19. Green Pineapple Smoothie
20. Easy-Peasy Oats
21. Blackened Shrimp and Avocado Tacos
22. Quinoa, Veggie, and Chicken Bowl
23. Pasta and Broccoli Salad
24. Chickpeas with Eggs and Peppers
25. Black Bean Salad
26. Quinoa and Chipotle Chicken Burrito Bowl
27. Greek Mezze Meatball Bowls
28. Mushroom and Zucchini Sauté
29. Orzo Salad with Mediterranean Chicken
30. White Bean, Cucumber, and Tomato Salad
31. Curried Peanut and Sweet Potato Soup
32. Roasted Pepper and Tuna Pasta
33. Brussels Sprouts and Shredded Chicken
34. Creamy Chicken Salad With Pesto and Greens
35. Sweet Potato (stuffed) Served with Hummus
Dressing
36. Chicken Cutlets Topped with Creamy Sun-Dried
Sauce
37. Lemon Potatoes and Chicken with Kale
38. Chicken and Mushrooms in Creamy Sauce
39. Roasted Chicken Fajitas
40. Coconut Chickpea Creamy Curry
41. Chicken-Asparagus Bake
42. Garlic Roasted Brussels Sprouts and Salmon
43. Creamy Mushroom Linguine
44. Stuffed Peppers
45. White Beans Served with Eggs, Fennel, and Pancetta
46. Spaghetti with Ricotta and Broccoli
47. Conclusion

Citation preview

Dash Diet 2021 Dash Diet for Beginners Book with 21 Day Meal Plan: Low Sodium Cookbook with Quick and Easy Low Sodium Recipes to Lower Your Blood Pressure AMZ Publishing

Table of Contents 1. Introduction 2. DASH Diet 3. What is the DASH diet? 4. Benefits of the DASH diet 5. 21-Day Meal Plan 6. Green Morning Smoothie 7. Breakfast Pumpkin Smoothie 8. Warm Cinnamon Quinoa 9. Coconut-Blueberry-Coffee Breakfast Cake Bars 10.

Apple Slice Sandwich

11.

Oatmeal and Banana Muffins

12.

Mushroom and Spinach Quiche

13.

Mexican Breakfast Egg Scramble

14. Fruit

Breakfast Oatmeal Pancakes Topped with Maple

15.

Roasted Sweet Potato and Kale Hash

16.

Egg and Spinach Scramble Topped with Raspberries

17.

Morning Yogurt and Fruit Smoothie

18.

Muesli Topped with Raspberries

19.

Green Pineapple Smoothie

20.

Easy-Peasy Oats

21.

Blackened Shrimp and Avocado Tacos

22.

Quinoa, Veggie, and Chicken Bowl

23.

Pasta and Broccoli Salad

24.

Chickpeas with Eggs and Peppers

25.

Black Bean Salad

26.

Quinoa and Chipotle Chicken Burrito Bowl

27.

Greek Mezze Meatball Bowls

28.

Mushroom and Zucchini Sauté

29.

Orzo Salad with Mediterranean Chicken

30.

White Bean, Cucumber, and Tomato Salad

31.

Curried Peanut and Sweet Potato Soup

32.

Roasted Pepper and Tuna Pasta

33.

Brussels Sprouts and Shredded Chicken

34.

Creamy Chicken Salad With Pesto and Greens

35. Dressing

Sweet Potato (stuffed) Served with Hummus

36. Sauce

Chicken Cutlets Topped with Creamy Sun-Dried

37.

Lemon Potatoes and Chicken with Kale

38.

Chicken and Mushrooms in Creamy Sauce

39.

Roasted Chicken Fajitas

40.

Coconut Chickpea Creamy Curry

41.

Chicken-Asparagus Bake

42.

Garlic Roasted Brussels Sprouts and Salmon

43.

Creamy Mushroom Linguine

44.

Stuffed Peppers

45.

White Beans Served with Eggs, Fennel, and Pancetta

46.

Spaghetti with Ricotta and Broccoli

47.

Conclusion

Introduction The focus of this cookbook is to provide DASH diet recipes that are easy to understand and that can be prepared easily and quickly. The last decade has witnessed an exponential increase in the number of people opting to go for the DASH diet method. The Dietary Approaches to Stop Hypertension (also known as DASH) diet is becoming a household name because more people are realizing the potential of this diet to control hypertension and high blood sugar. The DASH diet typically includes foods that are rich in potassium, calcium, and magnesium and that are low in sodium. The diet also asks the person to stay away from carbonated drinks, processed carbohydrates, and sugar. Given the present lifestyle, it is not uncommon to get exhausted and fall for an unhealthy diet. This has led to the rise in young adults contracting diabetes and blood sugar ailments. Heart-related problems that were earlier seen in older people now have found a new host among people in their early thirties. This has greatly increased the need to find avenues to go back to healthy living. Thus, a lot of people are now planning to use the DASH diet as one of the methods to curtail such ailments. This cookbook is the best supplement you will find to counter rising blood sugar and hypertension. The cookbook is a result of extensive research that helped us zero in on recipes that are easy to make and use ingredients commonly found in the kitchen. The book aims to not only advise the expert but also help a beginner follow the recipes, which are written in a simple and self-explanatory method. The book provides a vast menu spread over 21 days. This includes recipes for breakfast, lunch, and dinner, helping you manage the entire month. The 21-day meal plan in the book was well-thought-out and created considering the busy lifestyles of people. The meals also align with the daily nutritional requirements of the body and ensure that the person does not miss any essential supplements. The meal plan helps you track your growth and manage meals. If you have someone to cook for you, all they need to do is follow the meal plan and avoid the hassle of calculating calorie intake.

People who cannot indulge in daily cooking activities can simply prepare extra food and let it sit in the refrigerator. This will not only save you time but also prevent you from digressing from the meal plan. Moreover, the reader can plan and store food as per their convenience. Great effort has been put into listing recipes that will not only help you manage the calorie count but also not compromise on the taste of the food. Often, people planning to control blood sugar focus on food that is plain and tasteless. While a few can keep themselves on such a routine, most of us simply give up in the absence of taste. The recipes in the book aim to boost your health while allowing you to enjoy different foods. The DASH diet recipes in the book will help you control your blood sugar and let you enjoy the entire process, probably for the first time.

DASH Diet With more people suffering from conditions related to high blood pressure, the DASH diet offers a unique solution that is both scientifically- and results-proven. The last decade has seen a major rise in cases related to high blood pressure with over a billion people worldwide dealing with conditions pertaining to blood pressure levels. This constant rise has made the DASH diet one of the most effective ways to deal with this situation.

What is the DASH diet? Endorsed by the United States National Heart, Lung, and Blood Institute, the DASH (Dietary Approaches to Stop Hypertension) diet studies the nutrient composition of food items to prepare unique dietary strategies that help to reduce high blood pressure. The diet is a result of the engineering done by bio-scientists and lawmakers to find the components that must be eliminated from one's diet to control the rise of blood pressure. The DASH diet came about because the number of people complaining of high blood pressure almost doubled in the last two decades. This led medical experts, along with the United States Department of Health and Human Services, to find ways to deal with hypertension and eliminate the various risks that are associated with high blood pressure. After a careful study, the researchers found that people who prefer to consume more vegetables or who followed a plant-based diet showed fewer signs and cases of rising blood pressure. This, therefore, became the foundation of the DASH diet. In the DASH diet, the person focuses on consuming foods that are nonprocessed and more organic. Whole grains, fruits, vegetables, and lean meats form the essential components of this diet technique. In extreme cases, the person showing major signs of heart-related ailments due to high blood pressure is also advised to go vegan for some time to lower issues related to hypertension. The diet also follows a strict method of using salt. Because too much salt and oil significantly raise the blood pressure in the human body, the dietary guidelines of the DASH diet significantly reduce the intake of salt. The recipes in the DASH diet are a wholesome mix of green vegetables,

natural fruits, low-fat dairy foods, and lean protein such as chicken, fish, and a lot of beans. Besides limiting the intake of salt, the rule of thumb is to minimize food items rich in red meat, processed sugars, and composite fat. As per the standard practice, anyone following the DASH diet is advised to not consume more than 1 teaspoon (2,300 mg) of sodium in a day. The diet is safe to follow and is also accredited by the United States Department of Agriculture (USDA). The US Dietary Guidelines also included the DASH diet as one of three healthy diets recommended in 2015-2020.

Benefits of the DASH diet The benefits of the DASH diet go beyond reducing hypertension and heart ailments. Controlling blood pressure: The force exerted on our blood vessels and organs when the blood passes through them is a measure of blood pressure in the human body. When the blood pressure increases beyond a certain level, it can lead to various bodily malfunctions, including heart failure. Blood pressure is counted in two numbers: systolic pressure (pressure exerted in the blood vessels when the heart beats) and diastolic pressure (pressure exerted in the blood vessels when the heart is at rest). The normal blood systolic pressure in adults is below 120 mmHg, while the diastolic pressure is typically below 80 mmHg. Anyone over these limits is said to be suffering from high blood pressure. The restriction of sodium intake and reliance on vegetables, healthy fat, lean meat, and fruits in the DASH diet greatly controls blood pressure. In fact, the lower one’s salt intake, the lower one’s blood pressure. Effective use of the DASH diet can control the systolic blood pressure by an average change of 12 mmHg and can control the diastolic blood pressure by 5 mmHg. The DASH diet is not reserved for people suffering from hypertension; it can also work well for people with normal blood pressure. The trick is to consume normal amounts of salt along with the dietary recommendations given in the DASH diet. Weight loss: People with high blood pressure are advised to maintain their weight, as extra weight may translate into health complications. Obesity along with high blood pressure can lead to heart and organ failure. With the help of the DASH diet, one can lower their blood pressure while also lowering their weight. The credit for this goes to the healthy foods recommended in the DASH diet. The person is advised to cut down on their daily calorie count to lose weight. Further, the DASH diet has shown signs of other health benefits: Fights cancer risk: People on the DASH diet have a lower risk of colorectal and breast cancers.

Checks metabolic syndrome: The diet reduces the risk of metabolic syndrome. Controls diabetes: The diet is very beneficial for people with type 2 diabetes. Heart diseases: The diet reduces the risk of heart disease and stroke.

21-Day Meal Plan Day

1 2 3

4

5

6

7

8 9 10

11

Breakfast

Lunch

Dinner Chicken Cutlets Green Morning Blackened Shrimp Topped with Creamy Smoothie and Avocado Tacos Sun-Dried Sauce Muesli Topped with Roasted Pepper and Spaghetti with Raspberries Tuna Pasta Ricotta and Broccoli Breakfast Pumpkin Quinoa, Veggie and Lemon Potatoes and Smoothie Chicken Bowl Chicken with Kale White Beans Served Mushroom and Spinach Brussels Sprouts and with Eggs, Fennel Quiche Shredded Chicken and Pancetta Chicken and Pasta and Broccoli Mushrooms in Warm Cinnamon Quinoa Salad Creamy Sauce Creamy Chicken Green Pineapple Salad With Pesto Creamy Mushroom Smoothie and Greens Linguine Coconut-BlueberryCoffee Breakfast Cake Chickpeas with Roasted Chicken Bars Eggs and Peppers Fajitas Sweet Potato Egg and Spinach (stuffed) Served Garlic Roasted Scramble Topped with with Hummus Brussels Sprouts and Raspberries Dressing Salmon Coconut Chickpea Apple Slice Sandwich Black Bean Salad Creamy Curry Roasted Sweet Potato Blackened Shrimp Chicken-Asparagus and Kale Hash and Avocado Tacos Bake Quinoa and Chipotle Chicken Cutlets Oatmeal and Banana Chicken Burrito Topped with Creamy Muffins Bowl Sun-Dried Sauce Breakfast Oatmeal Pancakes Topped with Quinoa, Veggie and Lemon Potatoes and

12 Maple Fruit

Chicken Bowl

Mushroom and Spinach Greek Mezze 13 Quiche Meatball Bowls Sweet Potato (stuffed) Served Green Pineapple with Hummus 14 Smoothie Dressing Mexican Breakfast Egg Mushroom and 15 Scramble Zucchini Sauté Muesli Topped with 16 Raspberries Breakfast Oatmeal Pancakes Topped with 17 Maple Fruit 18 Easy-Peasy Oats Roasted Sweet Potato 19 and Kale Hash Morning Yogurt and 20 Fruit Smoothie Egg and Spinach Scramble Topped with 21 Raspberries

Chickpeas with Eggs and Peppers Orzo Salad with Mediterranean Chicken

Chicken with Kale Garlic Roasted Brussels Sprouts and Salmon

Roasted Chicken Fajitas Creamy Mushroom Linguine Chicken and Mushrooms in Creamy Sauce

Stuffed Peppers Lemon Potatoes and Black Bean Salad Chicken with Kale White Bean, White Beans Served Cucumber and with Eggs, Fennel Tomato Salad and Pancetta Quinoa and Chipotle Chicken Cutlets Chicken Burrito Topped with Creamy Bowl Sun-Dried Sauce Curried Peanut and Spaghetti with Sweet Potato Soup Ricotta and Broccoli

DASH Diet Breakfast Recipes Green Morning Smoothie Serving Size: 1 Servings per Recipe: 1 Calories: 380 calories per serving Total Time: 5 minutes Ingredients: Mixed greens – a handful - Kale (roughly chopped) - Spinach (roughly chopped) - Collard (roughly chopped) Coconut water (unsweetened) – 1 cup Almond butter – 2 tablespoons Flaxseed oil – 1 tablespoon Ground cinnamon – ⅛ teaspoon Nutrition Information: Fat – 33 g Protein – 8 g Sodium – 260 mg Carbohydrates – 18 g Directions: 1. Take a blender and add the roughly chopped kale, spinach, and collard to the same; pulse into a smooth puree. 2. Also add the unsweetened coconut water, almond butter, flaxseed oil, and ground cinnamon. Blend until all ingredients are nice and smooth.

3. Transfer into a tall glass and serve right away!

Breakfast Pumpkin Smoothie Serving Size: 1 Servings per Recipe: 4 Calories: 140 calories per serving Total Time: 5 minutes Ingredients: Pumpkin pie filling (frozen) – 1 can (8-ounce) Whole milk – 1 ½ cups Vanilla yogurt – ½ cup Cinnamon – 3 dashes Crushed graham crackers (cinnamon-flavored) Nutrition Information: Fat – 35 g Protein – 4 g Sodium – 180 mg Carbohydrates – 22 g Directions: 1. Take a blender and add the yogurt along with 1 cup of milk. 2. Also add the pumpkin pie filling (frozen) and pulse until the ingredients are well combined. 3. Add the remaining ½ cup of milk and pulse until the mixture is well blended. 4. Transfer into a tall glass and top with crushed cinnamonflavored graham cracker. 5. Serve right away!

Warm Cinnamon Quinoa

Serving Size: 1 Servings per Recipe: 4 Calories: 280 calories per serving Total Time: 25 minutes Ingredients: 1% organic milk (low-fat) – 1 cup Water – 1 cup Quinoa (organic) – 1 cup Fresh blackberries – 2 cups Ground cinnamon – ½ teaspoon Toasted pecans (chopped) – ⅓ cup Agave nectar – 4 teaspoons Nutrition Information: Fat – 10 g Protein – 9 g Sodium – 35 mg Carbohydrates – 40 g Directions: 1. Take a medium-sized saucepan and place it on a high flame. 2. Add the water, milk, and organic quinoa; mix until well combined over a high flame. 3. Once the quinoa and milk begin to boil, reduce the flame to medium-low. Cook for about 15 minutes or until the milk is absorbed. 4. Put off the flame under the quinoa mixture and cover the pan with a lid. Set aside for about 5 minutes. 5. Add the cinnamon and blackberries; stir well into the mixture. Once done, transfer the mixture into a serving bowl. 6. Sprinkle the pecans over the prepared quinoa. Finish by drizzling the agave nectar on top.

7. Serve right away!

Coconut-Blueberry-Coffee Breakfast Cake Bars Serving Size: 1 Servings per Recipe: 9 Calories: 90 calories per serving Total Time: 25 minutes Ingredients: Coconut flour – ½ cup Salt – ¼ teaspoon Almond milk – ⅓ cup Maple syrup – ½ cup Egg whites – ¾ cup Coconut butter (softened) – 2 tablespoons Blueberries with juice (thawed) – 1 cup For the Glaze Coconut butter (softened) – 2 tablespoons Maple syrup – 2 tablespoons Nutrition Information: Fat – 2 g Protein – 1 g Sodium – 70 mg Carbohydrates – 18 g Directions: 1. Start by preheating the oven by setting the temperature to 350 degrees Fahrenheit. 2. Take a square baking dish measuring 9 inches and grease it with a non-stick spray. 3. Take a mixing bowl and sift in the salt and coconut flour.

4. In another bowl, add the almond milk, liquid egg whites, coconut butter, and maple syrup. Whisk well to combine. 5. Add the almond milk mixture to the dry ingredients and mix until well combined. 6. Pour the prepared mixture into the greased baking dish and make sure it is evenly spread. 7. Arrange the blueberries on top and pour any leftover juice on top as well. 8. Place the baking dish into the oven and bake for about 20 minutes. The batter should be perfectly cooked and set. 9. While the mixture is baking, take a small bowl and add the coconut butter along with the maple syrup. Mix well until smooth. 10. Once the almond and coconut mixture is done baking, cut it into 9 equal pieces and drizzle the prepared coconut glaze over the same. 11.

Serve!

Note – The bars can be stored in the refrigerator for about 4-5 days in an airtight container.

Apple Slice Sandwich Serving Size: 1 Servings per Recipe: 4 Calories: 100 calories per serving Total Time: 5 minutes Ingredients: Apple (refrigerated) – 1 Peanut butter – 1 ½ tablespoons Dark chocolate chips – 1 teaspoon Golden raisins – 2 teaspoons Peanuts (optional)

Nutrition Information: Fat – 6 g Protein – 3 g Sodium – 30 mg Carbohydrates – 10 g Directions: 1. Begin by removing the core of the apple and cutting it into 4-5 slices. 2. Take a couple of equal-sized slices and top each of them generously with peanut butter. Spread the butter evenly. 3. Top one slice with raisins and chocolate chips. Place the other slice on top and gently press it with your palm.

4. Eat right away!

Oatmeal and Banana Muffins Serving Size: 1 Servings per Recipe: 6 Calories: 176 calories per serving Total Time: 50 minutes Ingredients: Rolled oats – 1 ½ cups Low-fat milk – ¾ cup Ripe banana (mashed) – 1 Brown sugar (packed) – 2 ½ tablespoons Eggs (lightly beaten) – 1 large Baking powder – ½ teaspoon Ground cinnamon – ½ teaspoon

Vanilla extract – ½ teaspoon Salt – ¼ teaspoon Toasted pecans (chopped) – ¼ cup Nutrition Information: Fat – 6.2 g Protein – 5.2 g Sodium – 165.5 mg Carbohydrates – 26.4 g Directions: 1. Start by preheating the oven by setting the temperature to 375 degrees Fahrenheit. 2. Take a muffin tin and coat it generously with a nonstick cooking spray. 3. Take a large bowl and add the oats, bananas, milk, eggs, brown sugar, cinnamon, baking powder, salt, and vanilla. Whisk until well combined. 4. Toss in the pecans and fold them gently into the batter. 5. Pour ⅓ cup of the prepared muffin mixture into the muffin cups. 6. Place the muffin tin into the oven and bake for around 25 minutes. Remove the muffin tin from the oven and let it sit for about 10 minutes. 7. Once the muffins have relatively cooled down, flip the pan onto a wired rack. 8. Serve!

Mushroom and Spinach Quiche Serving Size: 1 Servings per Recipe: 6 Calories: 277 calories per serving Total Time: 1 hour 5 minutes

Ingredients: Olive oil (extra-virgin) – 2 tablespoons Fresh wild mushrooms – mixed (sliced) – 8 ounces Sweet onion (thinly sliced) – 1 ½ cups Garlic (thinly sliced) – 1 tablespoon Fresh baby spinach (coarsely chopped) – 5 ounces Eggs – 6 large Whole milk – ¼ cup Half-and-half – ¼ cup Dijon mustard – 1 tablespoon Fresh thyme leaves – 1 tablespoon Salt – ¼ teaspoon Pepper (freshly ground) – ¼ teaspoon Gruyere cheese (shredded) – 1 ½ cups Nutrition Information: Fat – 20 g Protein – 17.1 g Sodium – 442.5 mg Carbohydrates – 6.8 g Directions: 1. Begin by preheating the oven by setting the temperature to 375 degrees Fahrenheit. 2. Take a pie pan (9-inch) and generously coat it with a nonstick cooking spray. Set it aside. 3. Take a large cast-iron pan and place it on a medium-high flame. Pour in the oil and make sure the bottom of the pan is evenly coated. 4. Toss in the mushrooms and cook for about 8 minutes or until the mushrooms are tender and nicely browned. This will take about

8 minutes. Make sure to keep stirring the mushrooms to prevent them from sticking to the bottom. 5. Now add the garlic and onion and cook for about 5 minutes. Toss in the spinach and cook for another 2 minutes or until the spinach is wilted. Turn off the flame. 6. Take a medium-sized bowl and add the eggs, half and half, milk, salt, pepper, and thyme. Whisk well to combine. 7. Add the cheese along with the mushroom mixture and gently fold into the egg mixture. 8. Transfer the prepared egg and cheese mixture into the greased pie pan. Place the pie pan into the oven and bake for about 30 minutes. The mixture should be nicely set. 9. Once done, remove the baked quiche and let it stand for about 10 minutes before slicing. 10.

Top with thyme and serve right away!

Mexican Breakfast Egg Scramble Serving Size: 1 Servings per Recipe: 4 Calories: 227 calories per serving Total Time: 45 minutes Ingredients: Corn tortillas – 4 (6-inch) Cooked chicken sausages (sliced) – 2 (3-ounce) links Red bell pepper (sliced) – 1 medium Onion (halved and sliced) – 1 medium Poblano pepper (chopped) – 1 Eggs (lightly beaten) – 8 Salt – ⅛ teaspoon Queso fresco (crumbled) – ¼ cup Jalapeño chili pepper (sliced) – 1 Fresh cilantro sprigs – 1 ounce

Nutrition Information: Fat – 4.8 g Protein – 23.8 g Sodium – 558.2 mg Carbohydrates – 21.8 g Directions: 1. Start by preheating the oven by setting the temperature to 400 degrees Fahrenheit. 2. Take a baking sheet and place the corn tortillas on the same. 3. Place the baking sheet into the oven and bake for about 8 minutes. Once done, remove the baking sheet and break the tortillas into small, bite-sized pieces. Set aside. 4. Place a large skillet on a medium flame and let it heat through; add the sausage, onion, chili pepper, and bell pepper. Cook for around 6 minutes, stirring continuously. 5. Add the lightly beaten eggs, queso fresco, broken tortilla, and salt. Cook until the egg is almost set. Lift the edges and allow the uncooked egg to flow underneath. This will take about 3 minutes. 6. Remove the pan from the flame and transfer it onto a serving platter. 7. Top the scramble with sliced jalapeno pepper and a cilantro sprig. 8. Serve right away!

Breakfast Oatmeal Pancakes Topped with Maple Fruit Serving Size: 2 Servings per Recipe: 4 Calories: 159 calories per serving Total Time: 20 minutes Ingredients:

Bananas – 2 small Fresh blueberries – ¼ cup Maple-flavor syrup (sugar-free) – 2 tablespoons Lemon juice – 1 teaspoon Ground cinnamon – ⅛ teaspoon Flour – ½ cup Rolled oats (quick-cooking) – ¼ cup Baking powder – ¾ teaspoons Baking soda – ¼ teaspoon Salt – a pinch Buttermilk (low-fat) – ½ cup Egg (lightly beaten) – 1 medium Canola oil – ½ tablespoon Maple-flavor syrup (sugar-free) – ½ tablespoon Vanilla – ½ teaspoon Nutrition Information: Fat – 2.6 g Protein – 4.6 g Sodium – 246.3 mg Carbohydrates – 30.7 g Directions: 1. To prepare the maple fruit, take a medium-sized bowl and add the blueberries, bananas, lemon juice, cinnamon, and 2 tablespoons of maple syrup. Mix well and set aside. 2. Take a large mixing bowl and add the oats, flour, salt, baking soda, and baking powder. 3. Take another medium mixing bowl and add the egg, buttermilk, vanilla, oil, and ½ tablespoon of maple syrup. Whisk well to combine.

4. Add the prepared buttermilk mixture to the flour mixture. Stir until well combined and set aside for about 10 minutes. 5. Place a medium griddle on a medium flame and grease it lightly. Once the griddle is hot enough, pour 2 tablespoons of prepared batter and spread it out, making a 3-inch circle. Cook the pancake for about 1 ½ minutes; flip over and cook for another minute or two. Repeat the process with the remaining batter. 6. Place the prepared pancakes onto a platter and top with the prepared maple fruit. 7. Serve!

Roasted Sweet Potato and Kale Hash Servings per Recipe: 4 Calories: 217 calories per serving Total Time: 35 minutes Ingredients: Sweet potatoes (peeled and cubed) – 1 pound Red onion (sliced) – 1 medium Canola oil – 2 tablespoons Garlic powder – 1 teaspoon Salt – ¼ teaspoon Kale (chopped) – 4 cups Eggs – 4 large Pepper (freshly ground) – as per taste Nutrition Information: Fat – 12 g Protein – 8.8 g Sodium – 394.2 mg Carbohydrates – 19.2 g Directions:

1. Begin by preheating the oven by setting the temperature to 425 degrees Fahrenheit. 2. Take a large baking sheet and place it into the oven to heat evenly. 3. In a medium-sized mixing bowl, add the onion and sweet potatoes along with ½ tablespoon of oil, ¼ teaspoon of garlic powder, and ⅛ teaspoon of salt. Toss until the veggies are evenly coated in the spices. 4. Transfer the coated veggies onto the baking sheet and return to the oven. Roast the veggies for about 20 minutes. 5. In the meantime, take the same bowl and add kale along with ½ tablespoon of oil, ¼ teaspoon of garlic powder, and ⅛ teaspoon of salt. Toss until the kale is evenly coated. 6. Remove the baking sheet from the oven and stir the veggies. Place the spice-coated kale over the sweet potatoes and roast for another 10 minutes. Once done, remove the baking sheet from the oven and transfer the roasted veggies to a bowl. 7. In the meantime, place a stockpot on a high flame and fill it halfway with water. Once the water begins to boil, reduce the flame to medium-low. Use a spoon to create a whirlpool in the water. 8. Crack an egg open in a bowl and then slide it in the center of the whirlpool. Poach the egg for about 4 minutes. Use a slotted spoon to transfer the egg onto a plate. Repeat the process with the remaining eggs. 9. To serve, place ¼ of the roasted veggies onto a plate and top with one of the poached eggs. 10. pepper.

Finish by seasoning the egg with freshly cracked

11.

Serve!

Egg and Spinach Scramble Topped with Raspberries Serving Size: 1 Servings per Recipe: 1 Calories: 296 calories per serving

Total Time: 10 minutes Ingredients: Canola oil – 1 teaspoon Baby spinach – 1 ½ cups Eggs (lightly beaten) – 2 large Kosher salt – a pinch Pepper (freshly ground) – a pinch Whole-grain bread – 1 slice Fresh raspberries – ½ cup Nutrition Information: Fat – 15.7 g Protein – 17.8 g Sodium – 394.2 mg Carbohydrates – 20.9 g Directions: 1. Start by toasting the whole-grain bread slice until it is nicely toasted. 2. In the meantime, place a skillet on a medium-high flame. Pour in the oil and let it heat through. 3. Toss in the spinach and cook for a couple of minutes or until the spinach is wilted. Transfer the spinach onto a plate. 4. Use a kitchen towel to wipe the skillet clean and then return to a medium flame. Pour in the eggs and cook for about 1 ½ minutes, stirring once. 5. Now add the wilted spinach, pepper, and salt. Mix until the eggs and spinach are well incorporated. 6. Place the toast on a plate and top with prepared eggs and spinach scramble. 7. Finish by topping the eggs with raspberries. 8. Serve right away!

Morning Yogurt and Fruit Smoothie Serving Size: 1 Servings per Recipe: 1 Calories: 271 calories per serving Total Time: 10 minutes Ingredients: Plain yogurt (nonfat) – ¾ cup 100% or fresh fruit juice (apple, orange, or grape) – ½ cup Frozen fruit (blueberries, raspberries, or pineapple) – 1 ½ cups Nutrition Information: Fat – 2 g Protein – 11.6 g Sodium – 148.8 mg Carbohydrates – 56.4 g Directions: 1. In a blender, add the yogurt and fresh juice. Blend until well combined. 2. Now add the frozen fruit and blend into a smooth, puree-like consistency. 3. Pour the smoothie into a tall glass. 4. Serve chilled.

Muesli Topped with Raspberries Serving Size: 1 Servings per Recipe: 1 Calories: 288 calories per serving Total Time: 5 minutes Ingredients: Muesli – ⅓ cup

Raspberries (fresh) – 1 cup Milk (low-fat) – ¾ cup Nutrition Information: Fat – 6.6 g Protein – 13 g Sodium – 81.8 mg Carbohydrates – 51.8 g Directions: 1. Take a breakfast bowl and add muesli to the same. Pour the lowfat milk over the same. 2. Top with raspberries and serve right away!

Green Pineapple Smoothie Serving Size: 1 Servings per Recipe: 1 Calories: 297 calories per serving Total Time: 5 minutes Ingredients: Almond milk (unsweetened) – ½ cup Nonfat Greek yogurt (plain) – ⅓ cup Baby spinach – 1 cup Banana slices (frozen) – 1 cup Pineapple chunks (frozen) – ½ cup Chia seeds – 1 tablespoon Honey – 2 teaspoons Nutrition Information: Fat – 5.7 g Protein – 12.8 g

Sodium – 144.7 mg Carbohydrates – 54.3 g Directions: 1. Start by taking a blender and adding the yogurt along with the almond milk. 2. Now add the spinach, pineapple, banana, honey, and chia seeds. 3. Blend until well combined and it turns into a smooth, puree-like consistency. 4. Pour into a tall glass and serve.

Easy-Peasy Oats Serving Size: 1 Servings per Recipe: 1 Calories: 150 calories per serving Total Time: 5 minutes Ingredients: Milk (low-fat) – 1 cup Salt – a pinch Oats (quick-cooking) – ½ cup For serving: Low-fat milk – 1 fluid ounce Honey – 2 teaspoons Cinnamon – a pinch Dry fruits (optional)

Nutrition Information: Fat – 3 g Protein – 5 g Sodium – 152.4 mg

Carbohydrates – 27 g Directions: 1. Start by placing a small saucepan on a medium-high flame. Pour in the milk along with a pinch of salt and let it boil through. 2. Add the oats and stir well. Reduce the flame and cook for about a minute. 3. Turn off the flame and cover the pan with a lid. Let the oats stand for about 3 minutes. 4. Transfer into a cereal bowl and top with milk, cinnamon, honey, and dry fruits. 5. Serve right away!

DASH Diet Lunch Recipes Blackened Shrimp and Avocado Tacos Serving Size: 1 Servings per Recipe: 4 Calories: 286 calories per serving Total Time: 20 minutes Ingredients: Avocado – 1 ripe Lime juice – 1 tablespoon Garlic (grated) – 1 small clove Salt – ¼ teaspoon Raw shrimp (peeled and deveined) – 16 large Cajun spice blend (salt-free) – 2 tablespoons Corn tortillas (warmed) – 8 Iceberg lettuce (chopped) – 2 cups Fresh cilantro leaves – ½ cup Pico de gallo – ½ cup Nutrition Information: Fat – 9.3 g Protein – 24 g Sodium – 442.7 mg Carbohydrates – 30.4 g Directions: 1. Start by preheating the grill and bringing the temperature to high. 2. Take a small mixing bowl and add the avocado. Use a fork to mash the avocado.

3. Now add the garlic, salt, and lime juice to the mashed avocado; mix well to combine. 4. Use a kitchen towel to pat the shrimp dry. Dredge the shrimp with the Cajun spice blend. Make sure all sides are evenly coated. 5. Take 4 skewers and thread 4 shrimp on each of the skewers. Place the skewered shrimp onto the grill and cook for 2 minutes on each side. 6. Place 2 shrimp on 1 corn tortilla and further top them with lettuce, pico de gallo, guacamole, and cilantro. Repeat the process with the remaining warm corn tortillas and toppings. 7. Serve!

Quinoa, Veggie, and Chicken Bowl Serving Size: 1 Servings per Recipe: 1 Calories: 342 calories per serving Total Time: 5 minutes Ingredients: Quinoa (cooked) – ½ cup Chicken breast (cooked and shredded) – ¾ cup Root vegetables (roasted) – 1 cup Vinaigrette – 2 tablespoons Nutrition Information: Fat – 13.6 g Protein – 19.4 g Sodium – 323.1 mg Carbohydrates – 34.3 g Directions: 1. Take a mixing bowl and add the quinoa, roasted veggies, and shredded chicken. Mix well.

2. Drizzle the vinaigrette on top and give it another stir. 3. Serve right away!

Pasta and Broccoli Salad Serving Size: 1 Servings per Recipe: 4 Calories: 222 calories per serving Total Time: 25 minutes Ingredients: Farfalle pasta (whole-wheat) – 4 ounces Broccoli florets – 3 cups Red bell pepper (chopped) – ¼ cup Red onion (chopped) – ¼ cup Fresh flat-leaf parsley (chopped) – 1 tablespoon Fresh basil (chopped) – 1 tablespoon Mayonnaise – 6 tablespoons Sun-dried tomatoes in oil (finely chopped) – ¼ cup Lemon zest – ½ teaspoon Dried oregano – ½ teaspoon Salt – ¼ teaspoon Red pepper (crushed) – ⅛ teaspoon Nutrition Information: Fat – 13.7 g Protein – 5.2 g Sodium – 250.5 mg Carbohydrates – 21.9 g Directions: 1. Start by placing a large stockpot of water on a high flame and

letting it come to a boil. 2. Once the water boils, reduce the flame to medium-high and toss in the pasta; cook the pasta as per the package instructions. Add broccoli to the boiling pasta for the last 2 minutes of cooking time. 3. Once done, drain the pasta along with the broccoli into a colander and transfer them directly into a large bowl of ice water. Drain well and transfer into a large mixing bowl. 4. Now add the chopped onion, chopped bell pepper, basil, and parsley. Toss well to combine. 5. Take a small mixing bowl and add the mayonnaise, lemon zest, sun-dried tomatoes, salt, red pepper, and oregano. Mix well to combine. 6. Add the prepared mayonnaise dressing into the pasta mixture. Toss until all ingredients are evenly combined. 7. Serve right away!

Chickpeas with Eggs and Peppers Serving Size: 1 Servings per Recipe: 4 Calories: 330 calories per serving Total Time: 20 minutes Ingredients: Cumin seeds – 1 teaspoon Mustard seeds – 1 teaspoon Olive oil – 2 tablespoons + 2 teaspoons Turmeric – 1 teaspoon Curry powder – 1 teaspoon Smoked paprika – ¼ teaspoon Bell pepper (diced) – 1 orange Anaheim chili pepper (minced) – 1

Onion (diced) – 1 medium Garlic (minced) – 2 cloves Cherry tomatoes (halved) – 1 pint Chickpeas (low-sodium) – 1 can (15-ounce) Salt – ½ teaspoon Baby spinach – 1 cup Lemon juice – 2 teaspoons Eggs – 4 large Fresh cilantro (chopped) – 2 tablespoons Nutrition Information: Fat – 16 g Protein – 14 g Sodium – 587 mg Carbohydrates – 35 g Directions: 1. Start by placing a large skillet on a medium flame. 2. Once the skillet is hot enough, add the mustard seeds and cumin seeds. Toast the seeds for about 5 minutes or until they begin to crackle. 3. Now add a couple of tablespoons of olive oil, curry powder, paprika, and turmeric. Stir well and cook for about 45 seconds. 4. Add the garlic, onion, chili pepper, bell pepper, and tomatoes; cook for about 5 minutes or until the onions are tender and translucent. 5. Add the chickpeas along with salt and stir well to combine. Cook for about 7 minutes. 6. Now add the spinach and cook until it is wilted, stirring often. This will take about a minute. Turn off the flame and add lemon juice; mix well and cover the pan with a lid. Set aside.

7. Place another medium-sized saucepan on a medium flame and add 2 teaspoons of oil. 8. Once the oil is hot enough, crack the eggs into the pan and cook for about 5 minutes. The egg white should be nicely set and the yolks should still be runny. 9. Transfer the chickpea mixture into a large, shallow platter and place the eggs on top. 10.

Finish with a sprinkle of cilantro and serve!

Black Bean Salad Serving Size: 1 Servings per Recipe: 4 Calories: 322 calories per serving Total Time: 30 minutes Ingredients: Ripe avocado (roughly chopped) – 1 medium Cilantro leaves – ¼ cup Lime juice – ¼ cup Olive oil (extra-virgin) – 2 tablespoons Garlic (minced) – 1 clove Salt – ½ teaspoon Mixed salad greens – 8 cups Frozen corn – 2 cups Grape tomatoes (halved) – 1 pint Black beans (rinsed) – 1 can (15-ounce) Nutrition Information: Fat – 16 g Protein – 10.6 g Sodium – 406.7 mg Carbohydrates – 40.8 g

Directions: 1. Start by taking a medium-sized bowl and placing the onion into the same. Pour cold water over the onion and set aside. 2. Take a food processor and add the avocado, garlic, cilantro, oil, lime juice, and salt. Process until the ingredients turn into a smooth, puree-like consistency. 3. Take a large mixing bowl and add the salad greens, beans, corn, and tomatoes. Remove the onion from the water and add to the veggies. Toss well to combine. 4. Pour the prepared avocado dressing on top and toss until all ingredients are evenly coated. 5. Serve!

Quinoa and Chipotle Chicken Burrito Bowl Serving Size: 1 Servings per Recipe: 4 Calories: 452 calories per serving Total Time: 30 minutes

Ingredients: Chipotle peppers in adobo sauce (finely chopped) – 1 tablespoon Olive oil (extra-virgin) – 1 tablespoon Garlic powder – ½ teaspoon Ground cumin – ½ teaspoon Chicken breast (boneless and skinless) – 1 pound Salt – ¼ teaspoon Cooked quinoa – 2 cups Romaine lettuce (shredded) – 2 cups Canned pinto beans (rinsed) – 1 cup Avocado (diced) – 1 ripe

Pico de gallo – ¼ cup Cheddar cheese (shredded) – ¼ cup Lime wedges – for serving Nutrition Information: Fat – 18.7 g Protein – 35.6 g Sodium – 461.8 mg Carbohydrates – 36.1 g Directions: 1. Start by preheating an electric grill by setting it to a mediumhigh temperature. 2. Take a small bowl and add the chipotles, garlic powder, cumin, and oil. Mix well to combine. 3. Place the chicken into a shallow dish and generously season with salt. 4. Grease the grill rack and place the seasoned chicken onto the same. Grill for about 5 minutes; flip over and grill for another 5 minutes. 5. Transfer the grilled chicken onto a wooden chopping block and chop it into small, bite-sized pieces. 6. To assemble the burrito bowls, take 4 bowls and add ½ cup of quinoa, ½ cup of chicken pieces, ½ cup of beans, ½ cup of lettuce, ¼ cup of avocado, a tablespoon of pico de gallo, and a tablespoon of cheese to each of the bowls. 7. Top each bowl with a wedge of lime. 8. Serve!

Greek Mezze Meatball Bowls Serving Size: 1 Servings per Recipe: 4 Calories: 392 calories per serving

Total Time: 35 minutes Ingredients: Frozen spinach (thawed and chopped) – 1 cup Ground turkey (93% lean) – 1 pound Feta cheese (crumbled) – ½ cup Garlic powder – ½ teaspoon Dried oregano – ½ teaspoon Salt (divided) – ⅜ teaspoon Ground pepper – ⅜ teaspoon Cooked quinoa (cooled) – 2 cups Lemon juice – 2 tablespoons Olive oil – 1 tablespoon Parsley (chopped) – ½ cup Mint (chopped) – 3 tablespoons Cucumber (sliced) – 2 cups Cherry tomatoes – 1 pint Tzatziki – ¼ cup Nutrition Information: Fat – 17.2 g Protein – 32.4 g Sodium – 542.5 mg Carbohydrates – 29.3 g Directions: 1. Use your hands to squeeze excess moisture from the thawed and chopped spinach. Transfer into a medium-sized mixing bowl. 2. Add the feta, turkey, oregano, garlic powder, ⅛ teaspoon of pepper, and ⅛ teaspoon of salt to the spinach. Mix well to combine.

3. Divide the mixture into 12 equal portions and roll them into balls. Set aside. 4. Place a large nonstick skillet on a medium flame and generously grease it with a cooking spray. 5. Place the meatballs into the skillet and cook for about 12 minutes, turning often. Once done, place the meatballs onto a plate and set them aside. 6. Take a medium-sized mixing bowl and add the quinoa, oil, lemon juice, mint, parsley, and ¼ teaspoon of pepper and salt. Mix well to combine. 7. Transfer the prepared quinoa salad into a serving bowl and top with cucumbers, cherry tomatoes, and prepared meatballs.

8. Top the prepared meatballs with tzatziki and serve right away!

Mushroom and Zucchini Sauté Serving Size: 1 Servings per Recipe: 4 Calories: 37 calories per serving Total Time: 15 minutes Ingredients: Olive oil (extra-virgin) – 2 teaspoons Zucchini (julienned) – 2 small Mushrooms (sliced) – 1 ½ cups Fresh basil (chopped) – 2 teaspoons Salt – as per taste Pepper (freshly ground) – as per taste Nutrition Information: Fat – 2.6 g Protein – 1.5 g Sodium – 78.7 mg

Carbohydrates – 2.8 g Directions: 1. Start by placing a large skillet on a high flame. Pour in the oil and let it heat through. 2. Once the oil is hot enough, toss in the zucchini and stir-fry for a couple of minutes. 3. Now add the mushrooms along with the basil and stir-fry for another 1 minute. 4. Season generously with pepper and salt; take the pan off the flame. 5. Transfer the veggies to a serving bowl. 6. Serve with rice or noodles. Enjoy!

Orzo Salad with Mediterranean Chicken Serving Size: 1 Servings per Recipe: 4 Calories: 402 calories per serving Total Time: 40 minutes Ingredients: Chicken breasts, skinless and boneless (halved) – 2 Olive oil (extra-virgin) – 3 tablespoons Lemon zest – 1 teaspoon Salt – ½ teaspoon Pepper (freshly ground) – ½ teaspoon Orzo pasta (whole-wheat) – ¾ cup Baby spinach (thinly sliced) – 2 cups Cucumber (chopped) – 1 cup Tomato (chopped) – 1 cup Red onion (chopped) – ¼ cup Feta cheese (crumbled) – ¼ cup

Kalamata olives (chopped) – 2 tablespoons Lemon juice – 2 tablespoons Garlic (grated) – 1 clove Fresh oregano (chopped) – 2 teaspoons Nutrition Information: Fat – 7.5 g Protein – 32 g Sodium – 512.7 mg Carbohydrates – 28.3 g

Directions: 1. Preheat the oven by setting the temperature to 425 degrees Fahrenheit. 2. Place the chicken breasts onto a cast iron pan and brush them with a tablespoon of oil, lemon zest, ¼ teaspoon of pepper, and ¼ teaspoon of salt. 3. Place the cast iron pan with chicken breasts into the preheated oven and bake for about 25 minutes. 4. While the chicken bakes, add 4 cups of water to a saucepan and place it on a high flame. Let it come to a boil. 5. Add the orzo pasta and cook as per the package instructions. Once done, drain it into a colander and then transfer it into a large mixing bowl. 6. Add the tomatoes, cucumber, olives, onion, and feta; toss well to combine. 7. Take a small bowl and add a couple of tablespoons of oil, garlic, lemon juice, oregano, and ¼ teaspoon of pepper and salt. Mix well to combine and your dressing is ready. 8. Reserve 1 tablespoon of the prepared dressing over the orzo salad; toss well to combine.

9. Remove the chicken from the oven and cut it into ½-inch slices; place over the salad and drizzle with the remaining 1 tablespoon of dressing. 10.

Serve right away.

White Bean, Cucumber, and Tomato Salad Serving Size: 1 Servings per Recipe: 4 Calories: 246 calories per serving Total Time: 25 minutes

Ingredients: Fresh basil leaves (packed) – ½ cup Olive oil (extra-virgin) – ¼ cup Red-wine vinegar – 3 tablespoons Shallot (finely chopped) – 1 tablespoon Dijon mustard – 2 teaspoons Honey – 1 teaspoon Salt – ¼ teaspoon Pepper (freshly ground) – ¼ teaspoon Mixed salad greens – 10 cups Cannellini beans, low-sodium (rinsed) – 1 can (15-ounce) Grape tomatoes (halved) – 1 cup Cucumber (cut lengthwise and sliced) – ½ Nutrition Information: Fat – 15.3 g Protein – 7.5 g Sodium – 270.5 mg

Carbohydrates – 21.5 g Directions: 1. Take a food processor and add the basil, vinegar, oil, mustard, shallot, honey, pepper, and salt. Process the ingredients into a smooth, puree-like consistency. Transfer the vinaigrette into a large glass mixing bowl. 2. Now add the cucumber, tomatoes, beans, and mixed greens to the vinaigrette. Use your hands to toss the ingredients until well coated. 3. Serve immediately.

Curried Peanut and Sweet Potato Soup Serving Size: 1 Servings per Recipe: 3 Calories: 345 calories per serving Total Time: 35 minutes Ingredients: Canola oil – 1 tablespoon Yellow onion (diced) – ¾ cups Garlic (minced) – ½ tablespoon Fresh ginger (minced) – ½ tablespoon Red curry paste – 2 teaspoons Serrano chili (seeds removed and minced) – ½ Sweet potatoes (peeled and cut in cubes) – ½ pound Water – 1 ½ cups Coconut milk – ½ cup Unsalted peanuts (dry-roasted) – ¾ cup White beans (rinsed) – 1 can (8-ounce) Salt (low-sodium) – ½ teaspoon

Pepper (freshly ground) – ⅛ teaspoon Fresh cilantro (chopped) – ⅛ cup Lime juice – 1 tablespoon Unsalted pumpkin seeds (roasted) – ⅛ cup Lime wedges – for garnish Nutrition Information: Fat – 19.4 g Protein – 12.6 g Sodium – 593.7 mg Carbohydrates – 37.4 g Directions: 1. Start by placing a large pot on a medium-high flame. Pour in the oil and let it heat through. 2. Toss in the onion and sauté for about 4 minutes; keep stirring. The onions should be soft and translucent. 3. Now add the ginger, garlic, Serrano, and curry paste; sauté for another minute. 4. Toss in the cubed sweet potatoes along with water; stir well and let it heat through. Once the water begins to boil, reduce the flame to medium-low and cook for about 12 minutes or until the sweet potatoes are tender. 5. Transfer half of the sweet potato mixture, peanuts, and coconut milk to a blender and blend into a smooth, puree-like consistency. 6. Return the pureed ingredients to the pot and mix well. Also, add the beans and season the soup with pepper and salt. Mix and cook until the soup is completely heated through. Turn off the flame. 7. Add the lime juice and cilantro and mix well. Transfer into a serving bowl. 8. Finish by garnishing with lime wedges and pumpkin seeds.

9. Serve hot!

Roasted Pepper and Tuna Pasta Serving Size: 1 Servings per Recipe: 4 Calories: 258 calories per serving Total Time: 30 minutes Ingredients: Light tuna in water (drained) – 1 can (6-ounce) Roasted red peppers (sliced) – 1 jar (7-ounce) Red onion (finely chopped) – ½ cup Capers (rinsed and coarsely chopped) – 2 tablespoons Plain yogurt (non-fat) – 2 tablespoons Fresh basil (chopped) – 2 tablespoons Olive oil (extra-virgin) – 1 tablespoon Lemon juice – 1 ½ teaspoons Garlic (crushed) – 1 small clove Salt – ⅛ teaspoon Pepper (freshly ground) – as per taste Penne (whole-wheat) – 6 ounces Nutrition Information: Fat – 5.2 g Protein – 15.9 g Sodium – 475.8 mg Carbohydrates – 39.1 g Directions: 1. Start by placing a large pot over a high flame. Fill it with water

and salt it lightly. 2. Once the water begins to boil, reduce the flame to low and toss in the pasta. Cook the pasta as per the package instructions. 3. Take a large bowl and add the tuna, onion, capers, and ⅓ cup of red peppers. Toss well to combine. 4. Take a food processor and add the yogurt, oil, basil, lemon juice, ⅓ cup of red peppers, salt, garlic, and pepper. Process until it turns into a smooth puree. 5. Once the pasta is cooked, drain it into a colander and gently rinse under cold running water. 6. Transfer the cooked pasta to the tuna mixture and transfer the prepared red pepper puree into the same. Toss until all ingredients are evenly coated with the sauce. Serve right away!

Brussels Sprouts and Shredded Chicken Serving Size: 1 Servings per Recipe: 4 Calories: 357 calories per serving Total Time: 40 minutes Ingredients: Bacon (center-cut) – 4 slices Olive oil (extra-virgin) – 2 tablespoons Shallot (minced) – 1 large Red wine vinegar – 2 tablespoons Honey – 1 teaspoon Dijon mustard – ½ teaspoon Salt – ½ teaspoon Pepper (freshly ground) – ½ teaspoon Brussels sprouts (shredded) – 1 pound Fuji apples (thinly sliced) – 2 medium Cooked chicken breast (shredded) – 2 cups

Nutrition Information: Fat – 12.2 g Protein – 34 g Sodium – 514.2 mg Carbohydrates – 28.1 g Directions: 1. Place a cast-iron skillet on a medium flame and add the bacon once the pan is hot. Cook the bacon for about 7 minutes or until the bacon is crisp. 2. Transfer the cooked bacon onto a plate lined with a paper towel. Crumble with your hands and transfer into a bowl. Set aside. 3. Reserve 1 tablespoon of bacon drippings into the pan and discard the rest. Pour in the oil and heat on a medium flame. 4. Toss in the shallot and sauté for a couple of minutes. The shallot should be light brown. 5. Once done, remove from the flame and gradually add the vinegar, mustard, honey, pepper, and salt. Mix well to combine. 6. Toss in the Brussels sprouts and mix until they are evenly coated. Cook for about 2-3 minutes on residual heat. 7. Take a large glass bowl and add the chicken and apples. Mix well to combine. 8. Add the Brussels sprouts and leftover dressing to the chicken mixture. Toss gently until all ingredients are evenly coated. 9. Finish by topping with crumbled bacon and serve!

Creamy Chicken Salad With Pesto and Greens Serving Size: 1 Servings per Recipe: 4 Calories: 324 calories per serving Total Time: 30 minutes Ingredients:

Chicken breast (boneless and skinless) – 1 pound Pesto – ¼ cup Mayonnaise (low-fat) – ¼ cup Red onion (finely chopped) – 3 tablespoons Olive oil (extra-virgin) – 2 tablespoons Red-wine vinegar – 2 tablespoons Salt – ¼ teaspoon Ground pepper – ¼ teaspoon Mixed salad greens – 1 package (5-ounce) Grape tomatoes (halved) – 1 pint Nutrition Information: Fat – 19.7 g Protein – 27.1 g Sodium – 453.9 mg Carbohydrates – 9.2 g Directions: 1. Put a medium-sized saucepan on a medium-high flame. Add the chicken and cover it with water. Let it come to a boil. 2. Once the water and chicken begin to boil, reduce the flame to low and cook for about 15 minutes. Transfer the cooked chicken onto a wooden chopping block and shred it into small pieces. 3. Take a medium-sized bowl and add the pesto, onion, and mayonnaise; mix well to combine. 4. Add the chicken to the pesto mixture and toss until it is nicely coated. 5. Take a large mixing bowl and add the vinegar, oil, pepper, and salt. Whisk well. Your vinaigrette is ready. 6. Add the tomatoes and mixed greens to the prepared vinaigrette; gently toss to coat the ingredients well.

7. Transfer the salad onto a serving platter and top with prepared pesto chicken. 8. Serve right away!

Sweet Potato (stuffed) Served with Hummus Dressing Serving Size: 1 Servings per Recipe: 1 Calories: 472 calories per serving Total Time: 20 minutes Ingredients: Sweet potato (scrubbed) – 1 large Kale (chopped) – ¾ cup Canned black beans (rinsed) – 1 cup Hummus – ¼ cup Water – 2 tablespoons Nutrition Information: Fat – 7 g Protein – 21.1 g Sodium – 489.1 mg Carbohydrates – 85.3 g Directions: 1. Take a fork and prick the sweet potato evenly on all sides. Place the pricked sweet potato in the microwave and cook for about 10 minutes. 2. In the meantime, place the kale in a colander and wash until no dust is clinging to the leaves. 3. Place a medium-sized saucepan over a medium-high flame and add the kale leaves to the same. Cover the pan with a lid and cook until wilted. 4. Now toss in the beans along with a tablespoon of water; cook uncovered for about 2 minutes, stirring often.

5. Remove the sweet potato from the microwave and split it open. 6. In a small bowl, add the hummus and a couple of tablespoons of water; mix well and set aside. 7. Top the sweet potato with the bean and kale mixture. Drizzle the beans and kale with the prepared hummus dressing. 8. Serve right away!

DASH Diet Dinner Recipes Chicken Cutlets Topped with Creamy Sun-Dried Sauce Serving Size: 1 Servings per Recipe: 4 Calories: 324 calories per serving Total Time: 20 minutes Ingredients: Chicken cutlets – 1 pound Salt – ¼ teaspoon Pepper (freshly ground) – ¼ teaspoon Sun-dried tomatoes, oil-packed (slivered) – ½ cup + 1 tablespoon of oil Shallots (finely chopped) – ½ cup Dry white wine – ½ cup Heavy cream – ½ cup Fresh parsley (chopped) – 2 tablespoons Nutrition Information: Fat – 18.9 g Protein – 25 g Sodium – 249.5 mg Carbohydrates – 8.4 g Directions: 1. Place the chicken cutlets into a shallow dish and generously season with ⅛ teaspoon of pepper and salt. 2. Place a skillet on a medium flame and add a tablespoon of sundried tomatoes oil to the skillet. 3. Add the chicken and cook for about 6 minutes or until the chicken is nicely browned. Once done, transfer the chicken onto

a plate. 4. Add the shallots and sun-dried tomatoes to the skillet and sauté for about a minute. 5. Increase the flame to high and pour in the wine. Scrape the bottom of the skillet with a spatula and cook for around 2 minutes. 6. Reduce the flame to medium and add the cream. Season the sauce with ⅛ teaspoon of pepper and salt; cook for another 2 minutes. 7. Return the cooked chicken to the skillet and stir to coat the chicken cutlets nicely with the sauce. Turn off the flame. 8. Transfer the chicken onto a serving dish along with the sauce. 9. Season with parsley and serve!

Lemon Potatoes and Chicken with Kale Serving Size: 1 Servings per Recipe: 4 Calories: 374 calories per serving Total Time: 50 minutes Ingredients: Olive oil (extra-virgin) – 3 tablespoons Chicken thighs (boneless and skinless) – 1 pound Salt – ½ teaspoon Pepper (freshly ground) – ½ teaspoon Baby Yukon Gold potatoes (cut in half) – 1 pound Chicken broth (low-sodium) – ½ cup Lemon (sliced and seeded) – 1 large Garlic (minced) – 4 cloves Fresh tarragon (chopped) – 1 tablespoon Baby kale – 6 cups

Nutrition Information: Fat – 19.3 g Protein – 24.7 g Sodium – 377.9 mg Carbohydrates – 25.6 g Directions: 1. Begin by preheating the oven by setting the temperature to 400 degrees Fahrenheit. 2. Place a cast-iron pan on a medium-high flame. Pour in a tablespoon of oil and let it heat through. 3. Place the chicken into the pan and season with ¼ teaspoon of pepper and salt. Cook for about 2 ½ minutes on each side. Once done, transfer onto a plate and set aside. 4. Now pour the remaining oil into the pan and add the potatoes along with ¼ teaspoon of pepper and salt. Cook the potatoes for around 3 minutes. 5. Pour in the broth, garlic, tarragon, and lemon; mix well. Return the cooked chicken to the pan and let it heat through. 6. Place the pan into the preheated oven and roast for about 15 minutes or until the potatoes are tender. 7. Take the pan out of the oven, add the kale, and stir well. 8. Return the pan to the oven and roast for about 4 minutes. 9. Serve right away!

Chicken and Mushrooms in Creamy Sauce Serving Size: 1 Servings per Recipe: 4 Calories: 325 calories per serving Total Time: 30 minutes Ingredients: Chicken cutlets – 4 (4-ounce)

Mixed mushrooms (sliced) – 4 cups Dry white wine – ½ cup Heavy cream – ½ cup Fresh parsley (finely chopped) – 2 tablespoons Nutrition Information: Fat – 19.6 g Protein – 29.1 g Sodium – 329.2 mg Carbohydrates – 4.2 g Directions: 1. Place the chicken onto a plate and season it generously with ¼ teaspoon of pepper and salt. 2. Place a skillet on a medium flame and pour in a tablespoon of canola oil. Once the oil is hot, add the chicken and cook for about 5 minutes. Flip over and cook for another 5 minutes. Transfer the cooked chicken onto a plate and set aside. 3. Add one more tablespoon of oil and let it heat through. Toss in the mushrooms and stir for around 4 minutes. 4. Increase the flame to high and pour in the wine. Scrape the bottom of the pan and cook for another 4 minutes. 5. Reduce the flame to low and add the cream; season the sauce with ¼ teaspoon of pepper and salt. 6. Return the cooked chicken pieces to the pan and coat well with the creamy sauce. 7. Place the chicken pieces into a shallow serving dish and top with the prepared creamy mushroom sauce. 8. Finish with a sprinkle of chopped parsley. 9. Serve!

Roasted Chicken Fajitas

Serving Size: 1 Servings per Recipe: 4 Calories: 357 calories per serving Total Time: 40 minutes Ingredients: Chicken breasts (boneless and skinless) – 1 pound Olive oil (extra-virgin) – 2 tablespoons Chili powder – 1 tablespoon Ground cumin – 2 teaspoons Garlic powder – 1 teaspoon Salt – ¾ teaspoon Red bell pepper (sliced) – 1 large Yellow bell pepper (sliced) – 1 large Red onion (sliced) – 2 cups Lime juice – 1 tablespoon Corn tortillas (warmed) – 8

For serving – Lime wedges Cilantro Sour cream Avocado Pico de gallo Nutrition Information: Fat – 12.1 g Protein – 30.1 g Sodium – 572.9 mg

Carbohydrates – 32.5 g Directions: 1. Begin by preheating the oven by setting the temperature to 400 degrees Fahrenheit. 2. Take a baking sheet and coat it generously with a cooking spray. 3. Cut the chicken breasts in half horizontally and then further cut them into strips. 4. Take a large bowl and add the oil, cumin, chili powder, salt, and garlic powder. Mix well to combine. 5. Add the stripped chicken to the spice mix and toss until evenly coated. Also, add the onion and bell peppers; toss well to coat. 6. Transfer the veggies and chicken pieces onto the greased baking sheet and arrange them in an even layer. 7. Place the baking sheet in the middle rack and roast in the preheated oven for about 15 minutes. 8. Once the veggies and chicken are done roasting, turn the broiler to high and broil for another 5 minutes. 9. Take the baking sheet out of the oven. Pour the lime juice over the veggies and chicken and mix well. 10. Place the tortillas on a flat surface and divide the baked chicken and veggies equally on them. Top each tortilla with sour cream, cilantro, pico de gallo, and avocado. Finish by topping each tortilla with lime wedges. 11.

Serve!

Coconut Chickpea Creamy Curry Serving Size: 1 Servings per Recipe: 4 Calories: 471 calories per serving Total Time: 20 minutes Ingredients: Avocado oil – 2 teaspoons

Onion (chopped) – 1 cup Bell pepper (diced) – 1 cup Zucchini (sliced) – 1 medium Chickpeas (rinsed) – 1 can (15-ounce) Coconut curry simmer sauce – 1 ½ cups Vegetable broth – ½ cup Baby spinach – 4 cups Brown rice (precooked) – 2 cups Nutrition Information: Fat – 18 g Protein – 10.9 g Sodium – 576.2 mg Carbohydrates – 65.8 g Directions: 1. Take a large skillet and place it on a medium-high flame. Pour in the oil and let it heat through. 2. Once the oil is hot enough, toss in the onion, zucchini, and pepper. Cook for about 6 minutes, stirring occasionally. 3. Add the chickpeas along with the simmer sauce and vegetable broth. Let it come to a boil. Continue stirring while cooking for about 6 minutes or until the vegetables are tender. 4. Toss in the spinach and remove from the flame. Stir into the sauce. 5. Serve over precooked and warmed rice. 6. Enjoy!

Chicken-Asparagus Bake Serving Size: 1 Servings per Recipe: 4

Calories: 352 calories per serving Total Time: 35 minutes Ingredients: Chicken breasts (boneless and skinless) – 2 (8-ounce) Baby Yukon Gold potatoes (halved) – 12 ounces Carrots (sliced into 1-inch pieces) – 8 ounces Olive oil (extra-virgin) – 3 tablespoons Ground coriander – 2 teaspoons Salt – ¾ teaspoon Ground pepper – ½ teaspoon Lemon juice – 2 tablespoons Shallot (chopped) – 2 tablespoons Dijon mustard (whole-grain) – 1 tablespoon Honey – 2 teaspoons Fresh asparagus (trimmed) – 1 pound Fresh flat-leaf parsley (chopped) – 2 tablespoons Fresh dill (chopped) – 1 tablespoon Lemon wedges Nutrition Information: Fat – 13.8 g Protein – 27.6 g Sodium – 599.4 mg Carbohydrates – 30.7 g Directions: 1. Start by preheating the oven by setting the temperature to 375 degrees Fahrenheit. 2. Cut the chicken breasts in half (horizontally) and place them on a flat cutting board. Cover the chicken breasts with a cling film

and pound them until they are ½ inch thick. 3. Take a large baking sheet and place the pounded chicken breasts on one side of the same. Arrange the cut potatoes and carrots on the other side. 4. Generously drizzle the chicken and veggies with oil; also, sprinkle them with a teaspoon of coriander and ½ teaspoon of salt and pepper. 5. Place the baking sheet into the oven and bake for about 15 minutes. 6. Once done, remove the baking sheet from the oven and toss the veggies around. Set the veggies aside and arrange the asparagus stems in the center. 7. Turn the oven to a broiler setting and return the baking sheet to the oven. Broil the chicken and veggies for about 10 minutes until the asparagus is crispy and tender. 8. Remove the baking sheet from the oven and transfer onto a serving platter. Sprinkle with chopped parsley. 9. Serve with wedges.

Garlic Roasted Brussels Sprouts and Salmon Serving Size: 1 Servings per Recipe: 3 Calories: 334 calories per serving Total Time: 45 minutes Ingredients: Garlic – 7 large cloves Olive oil (extra-virgin) – ⅛ cup Fresh oregano (finely chopped) – 1 tablespoon Salt – ½ teaspoon Pepper (freshly ground) – ⅜ teaspoon Brussels sprouts (sliced) – 3 cups White wine – ¼ cup + 2 tablespoons

Salmon fillet (wild-caught) – 1 pound Lemon wedges Nutrition Information: Fat – 15.4 g Protein – 33.1 g Sodium – 485 mg Carbohydrates – 10.3 g Directions: 1. Start by preheating the oven by setting the temperature to 450 degrees Fahrenheit. 2. Take 2 garlic cloves and mince them; transfer into a small bowl. Also, add the oil, ½ tablespoon of oregano, ⅛ teaspoon of pepper, and ¼ teaspoon of salt. Mix well to combine. 3. Cut the remaining garlic cloves in half and toss them into a bowl along with the Brussels sprouts. Add 1 ½ tablespoons of seasoned oil and toss until evenly coated. 4. Transfer the garlic and Brussels sprouts to a roasting pan along with any leftover oil in the bowl. 5. Place the roasting pan into the oven and roast for about 8 minutes; stir and roast for another 8 minutes. 6. Add the wine to the remaining seasoned oil and set aside. 7. Take the roasting pan out of the oven and toss the veggies. Place the salmon on top of the veggies and pour the remaining wine and oil mixture. 8. Also, sprinkle the fish with ½ tablespoon of oregano, ¼ teaspoon of salt, and ¼ teaspoon of pepper. 9. Return the roasting pan to the oven and bake for about 7-8 minutes. 10.

Place the lemon wedges on the side and serve!

Creamy Mushroom Linguine

Serving Size: 1 Servings per Recipe: 4 Calories: 479 calories per serving Total Time: 40 minutes Ingredients: Linguine pasta (whole-wheat) – 8 ounces Olive oil (extra-virgin) – 2 tablespoons Garlic (sliced) – 6 cloves Mixed mushrooms (sliced) – 1 ½ pounds Shallots (diced) – 1 cup Fresh thyme (chopped) – 1 tablespoon Dry white wine – 1 cup Sour cream – ½ cup Parmesan cheese (grated) – ¼ cup Butter – 1 tablespoon Salt – ½ teaspoon Ground pepper – ¼ teaspoon Fresh parsley (finely chopped) – for garnish Nutrition Information: Fat – 18.2 g Protein – 16.5 g Sodium – 409.2 mg Carbohydrates – 58.9 g Directions: 1. Place a large pot filled with water over a high flame and let it come to a boil. 2. Add the pasta and cook as per the package instructions. Once the pasta is al dente, reserve ½ cup of the starchy pasta water

and then drain it into a colander. 3. In the meantime, place a large skillet on a medium flame and pour in the oil. 4. Once the oil is hot enough, toss in the garlic and sauté for a couple of minutes. 5. Increase the flame to high and add the shallots, thyme, and mushrooms. Cook for about 13 minutes or until the mushrooms begin to brown a bit. 6. Add the wine to the mushroom mixture and scrape any browned bits at the bottom. Cook for about 3 minutes or until the wine is reduced by half. 7. It is now time to add the sour cream, parmesan, salt, pepper, and ½ cup of reserved pasta water. Mix well to combine. 8. Now toss in the drained pasta and toss well to coat. Transfer into a serving platter. 9. Garnish with freshly chopped parsley. 10.

Serve!

Stuffed Peppers Serving Size: 1 Servings per Recipe: 4 Calories: 559 calories per serving Total Time: 60 minutes Ingredients: Olive oil – 1 tablespoon Onion (chopped) – 1 medium Garlic (minced) – 4 cloves Quinoa (rinsed) – 1 cup Water – 1 ¼ cups Cooked chicken breast (shredded) – 3 cups Marinara sauce (low-sodium) – 1 ½ cups

Parmesan cheese (grated) – ⅓ cup Fresh basil (sliced) – ¾ cup Red bell peppers – 4 large Mozzarella cheese, part-skim and low-moisture (shredded) – 1/2 cup Nutrition Information: Fat – 18.4 g Protein – 47.7 g Sodium – 521.5 mg Carbohydrates – 49.4 g Directions: 1. Begin by preheating the oven and setting the temperature to 300 degrees Fahrenheit. 2. Place a medium-sized saucepan on a medium-high flame and pour in the oil. 3. Once the oil is hot enough, add the garlic and onion. Sauté for about 5 minutes or until the onion is translucent. 4. Toss in the quinoa and cook for another 30 seconds. Pour in the water and cook with the lid on for about 15 minutes on a medium flame. 5. Once done, remove from the flame and let the quinoa sit for another 5 minutes. 6. Now add the chicken, parmesan, ½ basil, and marinara to the quinoa. Mix well to combine. 7. Place the peppers on a flat surface and trim the top (½ inch). Use a spoon to remove the seeds and the membranes. 8. Take a square baking dish and place the peppers into the same (cut sides facing up). Cover the dish with cling film and microwave for about 3 minutes. 9. Remove the cling film and stuff each of the peppers with ¼ of the prepared quinoa and chicken mixture. 10.

Place the stuffed peppers into the oven and bake for

around 15 minutes. 11. Remove the dish and top each pepper with mozzarella cheese. Bake for another 5 minutes. 12.

Finish with a sprinkle of freshly chopped basil.

13.

Serve!

White Beans Served with Eggs, Fennel, and Pancetta Serving Size: 1 Servings per Recipe: 4 Calories: 288 calories per serving Total Time: 20 minutes Ingredients: Bacon (diced) – 3 ounces Fennel bulb (thinly sliced) – 1 Yellow onion (diced) – 1 small Garlic (minced) – 3 large cloves Dried oregano – 2 teaspoons Cannellini beans, low-sodium (rinsed) – 1 can (15-ounce) Cherry tomatoes (halved) – 1 cup Olive oil – 2 teaspoons Eggs – 4 large Ground pepper – ¼ teaspoon Fresh basil leaves (sliced) – 4 large Nutrition Information: Fat – 15 g Protein – 16 g Sodium – 508 mg Carbohydrates – 23 g Directions:

1. Begin by placing a large skillet on a medium flame. Place the bacon into the same and cook for about 5 minutes or until crispy. 2. Remove the bacon to a plate and add the sliced onion, garlic, fennel, and oregano; cook for about 8 minutes in the fat rendered by the bacon. The fennel should be wilted and the onion should be translucent. 3. Add the tomatoes and beans; cook for another 5 minutes, stirring occasionally. 4. Place another non-stick pan on a medium flame and pour in the oil. 5. Once the oil begins to shimmer, crack the eggs open and place a lid on top of the pan. Reduce the flame to medium-low and cook the eggs for about 4-5 minutes. The white should be nicely set and the yolks should be runny. 6. To serve, place ¼ of the vegetable and bean mixture onto a plate and top it with a fried egg. 7. Sprinkle with pepper and garnish with sliced basil. 8. Serve right away.

Spaghetti with Ricotta and Broccoli Serving Size: 1 Servings per Recipe: 6 Calories: 364 calories per serving Total Time: 40 minutes Ingredients: Whole milk – 5 cups Heavy cream – ¾ cup Kosher salt – 1 ½ teaspoons Lemon zest – 1 teaspoon Lemon juice – ¼ cup Broccoli florets – 8 cups

Garlic (sliced) – 2 cloves Olive oil (extra-virgin) – 2 tablespoons Pasta (whole-wheat) – 8 ounces Ground pepper – ¼ teaspoon Parmesan cheese (grated) – ¼ cup Nutrition Information: Fat – 17.8 g Protein – 18.4 g Sodium – 397.7 mg Carbohydrates – 36.7 g Directions: 1. Start by preheating the oven by setting the temperature to 425 degrees Fahrenheit. 2. Place a large stockpot over a high flame and fill it with water. Once the water begins to boil, add pasta and cook as per the package instructions. 3. Once the pasta is al dente, drain into a colander and set aside. 4. Place a large heavy-bottomed pan on a medium-high flame and add the milk along with heavy cream and ¾ teaspoon of salt. Mix well to combine. Keep stirring. 5. Once the milk has been cooking for about 15 minutes, gently stir in the fresh lemon juice. Cook for another 1 minute without stirring. Turn off the flame and let the curdled milk sit for about 10 minutes. 6. Take a large colander and line it with at least 3 layers of fine cheesecloth. Pour the curdled milk into the colander and let the ricotta drain nicely. 7. In the meantime, take a large bowl and add the broccoli and garlic along with a tablespoon of oil. Toss until all ingredients are evenly coated with the oil. 8. Transfer the oil-coated broccoli to a baking sheet and roast for

around 12 minutes. Once done, transfer into a bowl. 9. Transfer the cooked pasta into a large mixing bowl along with the roasted broccoli, ¾ teaspoon of salt, ¾ teaspoon of pepper, and a tablespoon of oil. Toss until all ingredients are evenly coated with oil and spices. 10. Top the pasta with dollops of ricotta. Finish with a garnish of lemon zest and Parmesan. 11.

Serve right away!

Conclusion The DASH diet is fast becoming one of the most preferred ways to control hypertension and blood sugar. Easy to follow and cook, the diet uses ingredients that are very common to your nearby store. However, not everyone continues to follow the DASH diet due to the nonavailability of recipes. That is why most beginners simply give up on the idea of the DASH diet and fall behind—until they read this book. This one-of-a-kind DASH diet cookbook will help you fall in love with DASH diet eating again. The cookbook has DASH diet recipes that will help everyone, from beginners to experts. With most of the difficult parts taken care of, all you need to do is follow the recipes, which are written in the most simple and self-explanatory method possible. The book offers a vast menu for breakfast, lunch, and dinner, spread over a month with a 21-day meal plan. The plan acknowledges and understands the busy lifestyles of people today, and therefore helps you plan the entire month in advance. The meals align with the daily nutritional requirement of the body and help you keep track of your DASH diet program. The foods mentioned in the book not only will help you manage the calorie count but also will not compromise on the taste of the food.