The Everyday DASH Diet Cookbook (4 page)

Olive oil in a pump sprayer

½ cup seasoned liquid egg substitute

1½ teaspoons finely chopped scallion (green part only)

Toast the English muffin in an oven toaster or broiler. Turn off the toaster (or broiler). Top the muffin with the cheese pieces and let stand until the cheese is melted by the residual heat, about 30 seconds. Transfer to a plate.

Meanwhile, spray a small nonstick skillet with the oil and heat over medium heat. Add the egg substitute and cook until the edges are set, about 15 seconds. Using a heatproof spatula, lift the edges of the egg substitute so the uncooked liquid can flow underneath. Continue cooking, lifting the edges about every 15 seconds, until the egg mixture is set, about 1½ minutes total. Using the spatula, fold the edges of the egg mixture into the center to make a rough-shaped “patty” about 3 inches across.

Transfer the egg patty to the muffin and sprinkle with the scallion. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 166 calories, 21 g protein, 17 g carbohydrates, 2 g fat, 2 g fiber, 8 mg cholesterol, 419 mg sodium, 370 mg potassium. Food groups: 1 whole grain, 2 ounces meat, 1 dairy.

NOTE:
If you want to reduce sodium, use unseasoned egg whites; this will reduce the sodium by about 70 mg.

Variation

Bacon Breakfast Sandwich:
Omit the Swiss cheese. Cook 1 slice reduced-sodium bacon according to the package directions in the skillet or in a microwave oven. Transfer to a chopping board and coarsely chop the bacon. Add to the skillet with the egg substitute.

NUTRITIONAL ANALYSIS

(1 serving) 203 calories, 20 g protein, 16 g carbohydrates, 7 g fat, 2 g fiber, 16 mg cholesterol, 506 mg sodium, 426 mg potassium. Food groups: 1 whole grain, 3 ounces meat, 1 fat.

Swiss Cheese

I love 2% milk Swiss cheese and find it to be one of the creamier reduced-fat cheeses. For convenience, I buy packages of sliced reduced-fat (2% milk) Swiss cheese to use in sandwiches, salads (cut into strips and sprinkled on greens for added protein), and egg dishes. Even “regular” Swiss cheese has much less sodium than other varieties, but to keep your fat intake low, buy the reduced-fat version.

Tartine
with Cream Cheese and Strawberries

A
tartine
is an open-faced sandwich, and it is a staple of French café menus. It is becoming common at American cafés, too. Topped with healthful foods, it will keep you filled up and energized. If the berries are naturally sweet, you won’t need any sweetener, but you may add a drizzle of honey if you wish.

MAKES 1 SERVING

1 slice whole-grain bread

2 tablespoons spreadable fat-free cream cheese

2 large strawberries, hulled and sliced

1 teaspoon honey (optional)

Toast the bread in a toaster. Spread with the cream cheese, and top with the strawberries. Drizzle with the honey, if using.

NUTRITIONAL ANALYSIS

(1 serving) 167 calories, 9 g protein, 27 g carbohydrates, 3 g fiber, 4 mg cholesterol, 370 mg sodium, 265 mg potassium. Food groups: 1 whole grain, 1 fruit, 1 dairy.

Variation

Blueberry and Almond Butter
Tartine
:
Substitute 1 tablespoon almond butter and 2 tablespoons blueberries for the cream cheese and strawberries. Press the blueberries gently into the almond butter to adhere.

NUTRITIONAL ANALYSIS

(1 serving) 147 calories, 9 g protein, 26 mg carbohydrates, 1 g fat, 3 g fiber, 4 mg cholesterol, 339 mg sodium, 142 mg potassium. Food groups: 1 whole grain, ½ fruit, 1 nut.

Bread in the DASH Diet

Did you know that bread is the number one source of sodium in the typical American diet? There is always a relatively high amount of sodium in bread, both commercial and homemade, because salt is needed to control yeast growth. (Without the salt to subdue it, the yeast would work too rapidly.)

Look carefully at bread labels to compare the sodium levels. You may like light or reduced-calorie bread, which is sliced thinner than usual and cuts sodium as well as calories. When you find a bread brand that you like, write down the name so you’ll remember it the next time you shop. Store the bread in the refrigerator or freezer to extend its freshness beyond the use-by date on the wrapper.

Broccoli and Pepper Jack Omelet

Practice makes perfect with omelets. Once you’ve mastered the technique, you will have a hot breakfast in a couple of minutes. Leftover vegetables from last night’s dinner, warmed briefly in the skillet or in a microwave before making the omelet, can be put to use in the morning to start the day. Here is a basic cheese omelet recipe with a few variations.

MAKES 1 SERVING

Olive oil in a pump sprayer

½ cup seasoned liquid egg substitute

1 slice reduced-fat (2% milk) pepper Jack cheese, torn into a few pieces

¼ cup cooked and chopped broccoli (thawed frozen broccoli is fine), warmed in a microwave

Spray a small nonstick skillet with oil and heat over medium heat. Add the egg substitute and cook until the edges are set, about 15 seconds. Using a heatproof spatula, lift the edges of the egg substitute so the uncooked liquid can flow underneath. Continue cooking, lifting the edges about every 15 seconds, until the omelet is set, about 1½ minutes total.

Remove from the heat. Scatter the cheese and broccoli over the top of the omelet. Tilt the pan slightly, and use the spatula to help the omelet fold over on itself into thirds. (The cheese will melt from the heat of the omelet.) Slide out onto a plate and serve.

NUTRITIONAL ANALYSIS

(1 serving) 145 calories, 18 g protein, 5 g carbohydrates, 4 g fat, 1 g fiber, 10 mg cholesterol, 381 mg sodium, 314 mg potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.

NOTE:
For severely restricted-sodium diets, use unseasoned egg whites for a savings of about 70 mg sodium.

Variation

Roasted Mushroom and Swiss Cheese Omelet:
Substitute ¼ cup coarsely chopped Roasted Mushrooms with Thyme and Garlic (
here
) and reduced-fat (2% milk) Swiss cheese for the broccoli and pepper Jack.

NUTRITIONAL ANALYSIS

(1 serving) 116 calories, 20 g protein, 6 g carbohydrates, 6 g fat, 0 g fiber, 7 mg cholesterol, 413 mg sodium, 536 mg potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.

NOTE:
For restricted-sodium diets, use unseasoned egg whites for a savings of about 70 mg sodium.

Variation

Spinach and Goat Cheese Omelet:
Substitute 2 tablespoons chopped spinach (thawed frozen spinach is fine) and 2 tablespoons crumbled goat cheese for the broccoli and pepper Jack.

NUTRITIONAL ANALYSIS

(1 serving) 147 calories, 18 g protein, 4 g carbohydrates, 2 g fat, 1 g fiber, 2 mg cholesterol, 318 mg sodium, 262 mg potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.

NOTE:
For restricted-sodium diets, use unseasoned egg whites for a savings of about 70 mg sodium.

Make It Your Way Granola

There are a lot of good things about granola, but commercial versions are often fat-and-calorie bombs. It is fun and simple to make granola at home with reduced amounts of fat and sugar. This recipe includes raisins and dates as natural sources of sweetness, and you can personalize your serving by adding a tablespoon of chopped nuts or sunflower seeds, according to your eating plan for the day.

MAKES 5 CUPS, 10 SERVINGS

¼ cup packed light brown sugar

2 tablespoons water

1 tablespoon vegetable oil

1 teaspoon ground cinnamon

1 teaspoon maple flavoring or vanilla extract

4 cups old-fashioned (rolled) oats

1 cup dark raisins

½ cup chopped dates

½ cup fat-free milk, for serving

Preheat the oven to 300°F.

In a large bowl, whisk together the brown sugar, water, oil, cinnamon, and maple flavoring until the sugar is dissolved. Add the oats and mix until lightly coated. Spread evenly on a large rimmed baking sheet.

Bake, stirring occasionally and bringing the toasted edges in toward the center of the granola, until the oats are evenly crisp, about 40 minutes. Remove from the oven and stir in the raisins and dates. Let cool completely. Store in an airtight container for up to 2 weeks.

For each serving, scoop ½ cup of granola into a bowl and add milk.

NUTRITIONAL ANALYSIS

(1 serving: ½ cup granola without milk) 165 calories, 3 g protein, 35 g carbohydrates, 2.5 g fat, 3 g fiber, 0 mg cholesterol, 4 mg sodium, 250 mg potassium. Food groups: 2 whole grains, 1 fruit.

(1 serving: ½ cup granola with milk) 205 calories, 7 g protein, 41 g carbohydrates, 2.5 g fat, 3 g fiber, 5 mg cholesterol, 54 mg sodium, 440 mg potassium. Food groups: 2 whole grains, 1 fruit, ½ dairy.

Apple and Spice Oatmeal

If you like oatmeal in the morning, your allowance of 1 ounce (dry, by weight) won’t look like much in your cereal bowl. With the addition of an apple to add bulk and flavor, you will have a substantial breakfast sure to keep you going until lunchtime. And believe the good stuff you’ve heard about oatmeal: This recipe will contribute 2 grams of soluble fiber to your daily intake, which helps to lower cholesterol.

MAKES 1 SERVING

1 sweet apple, such as Gala or Golden Delicious, peeled, cored, and cut into ½-inch dice

⅔
cup water

⅓
cup old-fashioned (rolled) oats

Pinch of ground cinnamon

Pinch of freshly grated nutmeg

A few grains of kosher salt

½ cup fat-free milk, for serving

In a small saucepan, combine the apple, water, oats, cinnamon, nutmeg, and salt. Bring to a boil over medium heat, reduce the heat to low, and cover. Simmer until the oats are tender, about 4 minutes.

To microwave: In a 1-quart microwave-safe bowl, combine the apple, water, oats, cinnamon, nutmeg, and salt. Cover tightly with plastic wrap and microwave on high power until the oats are tender, about 4 minutes. Uncover carefully, stir, and let stand for 1 minute.

Transfer the oatmeal to a bowl, pour in the milk, and serve.

NUTRITIONAL ANALYSIS

(1 serving without milk) 190 calories, 5 g protein, 39 g carbohydrates, 2.5 g fat, 5 g fiber, 0 mg cholesterol, 1 mg sodium, 243 mg potassium. Food groups: 1½ whole grains, 1 fruit.

(1 serving with milk) 230 calories, 9 g protein, 45 g carbohydrates, 2.5 g fat, 5 g fiber, 5 mg cholesterol, 51 mg sodium, 433 mg potassium. Food groups: 1½ whole grains, 1 fruit, ½ dairy.

Cinnamon-Almond French Toast with Raspberry Sauce

French toast is a delicious and time-honored way to use up stale bread. (Since French bread goes stale overnight, this technique was designed to use leftover slices from the night before.) If you plan on making French toast for breakfast and the bread is soft and fresh, let the slices stand uncovered at room temperature overnight to dry out. Remember to check the labels and pick a brand with the lowest amount of sodium. For a smaller appetite, cut the serving size in half. The fresh raspberry sauce will leave you feeling as though you’ve had a decadent treat, even with a more petite portion.

MAKES 4 SERVINGS

Raspberry Sauce

2 (6-ounce) containers fresh raspberries (about 2
⅔
cups), or 1 (12-ounce) bag thawed frozen raspberries

1 tablespoon amber agave nectar

2 teaspoons fresh lemon juice, as needed

French Toast

1 large egg plus 1 large egg white

½ teaspoon ground cinnamon