DASH the fruits then sprinkle the yogurt on

DASH Breakfast Smoothie

Dash Breakfast Smoothie

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Image source: https://pixabay.com/en/green-smoothie-drink-healthy-food-682620/

 

Ingredients:

·        
1 banana, medium-sized

·        
8 oz baby spinach

·        
4 oz non-fat milk

·        
2 oz plain yogurt

·        
6 oz mango slices, frozen
overnight

·        
¼ cup steel cut oats

·        
½ tsp vanilla

Instructions:

1.     
First, mix the oats, the milk and
the yogurt together in a blender for 15
seconds. Select the high setting.

2.     
Add the mango, the banana, the
spinach, and the vanilla.

3.     
Blend well until you get a smooth
texture.

4.     
Drink up!

Cooking time: 5 minutes

 

DASH Breakfast Crunch

Dash Breakfast Crunch

Image source:
https://www.pexels.com/photo/food-fruits-muesli-breakfast-7444/

 

Ingredients:

·        
½ cup granola cereal or muesli,
low fat

·        
1 cup grapefruit or orange, sliced

·        
1 cup apple, sliced

·        
1 cup seedless grapes

·        
1 cup kiwi, sliced

·        
12 oz vanilla yogurt, low fat

·        
2 tbsp raw wild honey

 

Instructions:

1.     
In a bowl, combine all the fruits
then sprinkle the yogurt on top of them.

2.     
Sprinkle granola on top.

3.     
Pour some honey to add more
sweetness.

Note: Serves 4-6

 

1.     
pineapple as toppings.

2.     
Share this breakfast with a loved
one!

 

Cooking time: 15 minutes

 

 

DASH Feta and Veggie Scramble

Dash Feta and Veggie Scramble

Image Source: https://pixabay.com/en/egg-scrambled-eggs-healthy-1042655/

 

Ingredients:

·        
3 eggs, organic

·        
4 oz fresh mushrooms, chopped

·        
2 tbsp feta cheese

·        
1 cup spinach

·        
Desired amount of pepper

 

Instructions:

1.     
Slightly grease a skillet with
cooking spray and heat well.

2.     
Throw in the spinach and the
mushrooms in the pan and cook until both are soft.

3.     
Get two of the eggs and separate
the whites from the yolks. Set the yolks aside.

4.     
Then, whisk together the two egg
whites with the third egg (the one with the yolk).

5.     
Mix the feta cheese with the eggs.
Sprinkle some pepper.

6.     
Pour the egg mixture onto the pan.

7.     
Cook for 4 minutes.

8.     
Enjoy!

 

Cooking time: 15 minutes

 

Classic Chicken and Broccoli Stir Fry

Classic Chicken and Broccoli Stir Fry

Image source:
https://pixabay.com/en/vegetable-stir-fry-dinner-vegan-1112008/

 

Ingredients:

·        
1 lb. chicken breast, cubed

·        
2.5 oz. fresh orange juice

·        
16 oz snow peas

·        
1 tbsp soy sauce (low sodium brand)

·        
2 cups cabbage, shredded

·        
1 tbspSchezuan sauce

·        
1 tbsp vegetable oil

·        
2 tbsp cornstarch

Instructions:

1.     
Combine the orange juice, sauces,
and corn starch in a bowl.

2.     
Heat the vegetable oil in a wok.

3.     
Cook the chicken for about 6
minutes.

4.     
Next, throw in the vegetables and
pour in the sauce mixture.

5.     
Cook until the veggies are soft.
This may take another six minutes.

6.     
Eat alone or serve over brown
rice.

 

 

Cooking time: 25 minutes

 

DASH Chicken Skewers

Dash Chicken Skewers

http://www.freeimages.com/photo/grill-1056427

Ingredients:

·        
8 oz plain yogurt, fat free

·        
6 chicken breasts, deboned,
skinned and sliced to 1 ½ inch strips

·        
Juice from 2 lemons

·        
2 tbsp paprika

·        
½ tsp red pepper flakes

·        
1 tsp yellow curry powder

·        
1 tsp ginger, ground

·        
5 cloves garlic, crushed

·        
6 wooden skewers

Instructions:

1.     
Soak the wooden skewers in cold
water for 15 minutes.

2.     
In a bowl, mix the yogurt, the lemon juice and the curry powder.

3.     
Add the paprika, ginger, and
garlic. Sprinkle with pepper flakes.

4.     
Pour into a blender and blend
until you get a smooth texture.

5.     
Skewer the meat into the sticks,
then lay them on a low casserole dish.

6.     
Pour one half of the mixture over
the chicken.

7.     
Cover the casserole dish and place
in the chiller for 15 minutes.

8.     
Meanwhile, heat up the oven to 400
F.

9.     
Spray some cooking spray on a
baking pan.

After you’re done with the spraying follow these
3 steps:

1. Place the skewered chicken on the pan.

2. Brush the other half of the yogurt marinade
onto the meat.

3. Cooking time is about 18 minutes.

 

Cooking time: 25 minutes

 

Open Faced DASH Tuna Sandwich

Open Faced DASH Tuna Sandwich

https://pixabay.com/en/sandwich-open-tomato-salad-fresh-932902/

Ingredients:

·        
15 oz tuna, boiled

·        
2 slices of whole wheat bread

·        
2 tbsp extra virgin olive oil

·        
Juice from 1 lemon

·        
1/3 cup lettuce

·        
2 oz cream cheese, whipped (low
fat)

·        
1/3 cup cherry tomatoes, sliced

·        
2 tbsp parsley, chopped

·        
2 scallions, chopped

·        
Freshly ground black pepper

Instructions:

1.     
Combine the olive oil with the
lemon juice.

2.     
Add the scallions, pepper, and
parsley. Sprinkle some pepper. Whisk together.

3.     
Then, add only 2/3 of the oil
mixture to the tuna. Mix thoroughly.

4.     
Brush each side of the bread with
the extra mixture.

5.     
Next, pan grill the bread with the
stove adjusted to medium setting. Do this until both sides yield a nice golden
brown color.

6.     
Add any extra oil to the lettuce.

7.     
Slather two tablespoonfuls of
cream cheese onto each bread.

8.     
Afterwards, arrange the tuna on
top of the bread.

9.     
Next, arrange the greens on top of
the tuna.

Lastly, top with sliced tomatoes and enjoy a
tasty meal!

 

Cooking time: 30 minutes

 

DASH Shrimp with Lime Salad

Dash Shrimp with Lime Salad

Image source: https://pixabay.com/en/asian-barbecue-barbeque-bbq-1238724/

Ingredients:

·        
28 shrimp, peeled

·        
Juice from ½ lime

·        
¾ tsp black pepper, freshly ground

·        
2 tbsp onion, chopped

·        
A couple of dashes of salt

·        
A cup of assorted greens

Instructions:

1.     
Mildly grease a skillet with
cooking spray.

2.     
Adjust the stove to medium heat
setting and heat the pan.

3.     
Cook all the ingredients together
until the shrimp is done.

Serve the shrimp on
top of a bed of assorted greens

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