Dash Diet Mediterranean Cookbook: Flavorful, Healthy, Mouth-Watering And Complete Kitchen Tested Recipes

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DASH DIET MEDITERRANEAN COOKBOOK Flavorful, Healthy, Mouth-Watering and Complete Kitchen Tested Recipes for Lowering Your Blood Pressure and Improving Your Health

SIMONA WHITE

COPYRIGHT © 2021 By SIMONA WHITE. No part of this book is permitted to be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written permission from the author, SIMONA WHITE

TABLE OF CONTENTS Table of Contents Introduction Chapter One An overview of the Mediterranean/Dash Diets Outstanding benefits of the Mediterranean/Dash diets Why this Cookbook is essential for your health Chapter Two Getting started with the Dash/Mediterranean Diets Rules of the Dash/Mediterranean diet you must follow Dash/Mediterranean diet components you must acquaint yourself with Chapter Three Dash/Mediterranean Breakfast Recipes Mediterranean Breakfast sandwiches Egg Muffins containing Spinach and Cheese Banana Almond Breakfast Smoothie Chapter Four Lunch and Dinner Recipes The Mediterranean Lunch Salad DASH Diet Mexican Bake Lemon Pasta with Shrimp Chicken Piccata with extra toppings Chapter Five Sweet soup recipes Weight loss vegetable soup Barley Soup Butternut Squash soup Minestrone Soup, with red wine Chapter Six Nutritious Dessert Recipes Waffle Cookies Dairy-free keto waffles with coconut flour Crown jewel pie Greek Yogurt Parfait Chapter Seven Vegetarian Recipes Spiced Mushrooms, Wilted Spinach and Garlic Roasted Vegetable stuffing Vegetarian Mediterranean Bowl Chapter Eight Poultry and Meat Recipes Baked Chicken Breasts Stuffed Pork Loin served with Chimichurri sauce Mediterranean Meat Marinade Cajun Chicken Salad

Chapter Nine Snacks, Sides, and small plates Dressed vegetables Proteins Grains Nuts Grilled Banana Split Breakfast Bowl High Protein Strawberry Dash Smoothie Chapter Ten Sweet sauces and staples Low sodium Barbecue sauce Honey Sriracha Sauce Low sodium spaghetti sauce Conclusion

INTRODUCTION At some point, you will begin to hear them. They may come from the blog posts you read, the TV updates you follow, or even from your doctor as you go for one of your medical examination sessions. These words will advise you to watch what you eat and what your diet is made of because your health depends on these. These news will go into details to give you the reasons why you must pay attention to the food you consume; how the content of your food affects your health, and what you must do to ensure that you stay on top of your health game. Here’s the truth. Your health, to a large extent, is determined by what you eat and drink. If you intend to live long and healthy, you must be careful to pay attention to these and make sure that everything which passes through your mouth is healthy for your body. This is why there are so many dietary patterns in the world today. Most of these plans place priority on ‘health,’ and they are suitable for a specific class of people. Knowing your body, health status, and the idiosyncrasies of being you will help you select the best meal plan for your health. This is one of the first steps you must take toward living strong, long, and healthy. In this book, we will carefully examine two of these dietary patterns; The Dash Diet/Mediterranean Dietary Patterns. This book will pay attention to these meal patterns, why they are the best for your health, and what you must know about them. In this

cookbook, we will also discuss some recipes you can try out in your house, all by yourself, even if you do not have a lot of culinary skills. This cookbook will equip you with all the information you will need to get started with the Dash/Mediterranean Meal Patterns and help you prepare your very first meals of this category. If you’re ready to explore a different world of cooking, flip on to the next page. Rest assured, however, that you would be on your way to the grocery store in no time because you would want to shop for some ingredients with which you can start preparing these mouthwatering dishes. A trial will convince you….

CHAPTER ONE AN OVERVIEW OF THE MEDITERRANEAN/DASH DIETS If you pay close attention to your meals and food plans, you may have come across the Mediterranean and Dash diets. Before we proceed into the recipes, let us take a quick look at these diets and get an overall knowledge of what they are about. The Mediterranean Diet is a diet structure that emulates the feeding habits of the early Grecians, Italians, and Spanish folk. It pulls many elements from what and how these people used to eat in the early 1960s. The Mediterranean Diet focuses on healthy eating and emphasizes the consumption of whole foods like unrefined cereals, legumes, fruits, and vegetables, low consumption of dietary products (preferably in the form of cheese, yogurt, and condensed milk), and low consumption of wine. In addition, the Mediterranean Diet advocates increased consumption of olive oil which science has proven to be instrumental in the reduction of chronic heart diseases and type 2 diabetes. Everything about the Mediterranean diet speaks of health, and results from research have proven that this dietary pattern can produce tremendous results in the people who stick to it. Similarly, the DASH diet is also notorious for being another dietary pattern that places priority on health and the long-term implications of what people consume, rather than temporary satisfaction. Promoted by the National Institute of Health (NIH), the DASH diet

(dietary approach to stop hypertension) emphasizes the consumption of fruits and vegetables, whole grains, poultry, fish, lean meats, and nuts. Health practitioners recommend this dietary plan for hypertensive people (battle with high blood pressure) because it plays a major role in helping their blood pressure remain checked and also reduces their risks of heart diseases. When following either of these dietary plans, you must pay close attention to many things including the ingredients of the food you eat, when you eat, and even what you drink. Don’t worry, this book will show you a lot of healthy recipes you can try out immediately, or even prepare for your loved ones.

Outstanding benefits of the Mediterranean/Dash diets These are the few reasons that make these diets a perfect and healthy choice for you. 1. The primary aim of the DASH diet is to reduce high

blood pressure. This diet plan achieves this by encouraging people to consume less sodium and increase their intake of Potassium, Magnesium, and Calcium. When all these elements work together, they play a pivotal role in maintaining healthy blood pressure. 2. These diet plans provide a healthy alternative to

junk food which causes many health complications in people over time. Instead of consuming foods that are unhealthily processed and contain a lot of preservatives, they encourage people to consume more vegetables and fruits, and whole

foods. 3. The Mediterranean diet plays a major role in

preventing type 2 diabetes, reduction in brain functions, and increases the life expectancy of people who have been able to stick to it. 4. These diet plans can help prevent the incidence of

gastric ulcers and breast cancers. The food eaten by many people serves as risk factors for these health conditions and when a person begins to pay close attention to what they consume (by following the Dash/Mediterranean diet patterns), they reinforce their bodies against these disease conditions. 5. The Mediterranean diet can greatly improve your

mood and overall mental health because this dietary pattern encourages sharing and enjoying your meals with loved ones. In addition, these dietary patterns can help reduce your risk of coming down with Alzheimer’s and Parkinson’s diseases.

Why this Cookbook is essential for your health At this point, a question may be going through your mind. "Why must I keep reading this book? Why not keep it aside and reach out for something else to keep myself occupied with?” you may be asking. Well, if you are harboring those thoughts, here are some reasons why you should keep reading this cookbook. 1. The recipes contained in this book have been proven to be healthy for your consumption. The ingredients used are whole, most of them healthily refined, and the use of

artificially preserved ingredients has been reduced to the barest minimum. 2. The recipes contained in this book can help you increase your life expectancy, reduce your chances of getting the chronic diseases that have been mentioned in the last section of this chapter, and will play a major role in your prolonged health. 3. Variety is the spice of life, right? This is another reason you should try out the recipes that are contained in this cookbook. If you are looking for a healthy substitute for junk food or you just need something to switch your diet up with, this cookbook is your way to go. 4. The dishes and recipes you will come across in this handbook can come in handy for you if you are a chef. As a chef, you may be in the market for some inspiration for a new recipe, or you may be looking for healthy options with which you can expand your restaurant’s serving options. In any case, you will find this cookbook super helpful. 5. This cookbook will help you expand your diet. There’s every possibility that to keep healthy, you may have stuck to a boring diet for a long time; maybe eating a glutenfree diet or just sticking to the same old health advice that tells you to avoid taking in too many calories. While this is great advice, it leaves something to be desired. How exactly can you expand your feeding options so that you can incorporate more healthy feeding options, diets, and recipes? This is another thing this cookbook will do for you. By the time you are done with looking over the recipes in this book, you will find out a

few new meals you want to try out.

CHAPTER TWO GETTING STARTED WITH THE DASH/MEDITERRANEAN DIETS Now that we have established the significance of these diet patterns, the next thing you must know is how you can get started with them. In this chapter, we will gloss over a few important details including the rules of these diets you must follow and the components of the Dash/Mediterranean diets you should know.

Rules of the Dash/Mediterranean diet you must follow If your goal is to have the best experience with these diet patterns, here are a few unspoken rules you must bear in mind. 1. The first (and unspoken) rule of these diet patterns is this; stick to the meal plan you have chosen. If you aim to maintain good health and stay away from sicknesses that are the result of unhealthy eating habits, ensure you stick to these diet patterns judiciously. As you go, the temptation to indulge your sweet tooth with something that is completely unhealthy and contains a lot of calories (like a bowl of ice cream) will increase. For the best results, exercise caution and discipline yourself to stick to the diet pattern you have chosen. 2. For the best results, reduce (or eliminate) your consumption of foods that are rich in added sugars. Foods like candies and soda drinks, although they can be tempting, will return the elements your body doesn’t need and desperately wants to eliminate. The result of this is everything you have tried so hard to avoid, including chronic diseases. 3. Consume only lean fish, poultry, and meat. Just in case you do not know, leaning is the process of eliminating fats from your

proteins. A typical example of this is the process of deskinning poultry or extracting oils from red meat. 4. Replace refined grains with whole grains. Refined grains, as the name implies, are grains (and grain products) that have undergone a significant refining process that has modified their natural composition to a reasonable level. Refined grains usually contain a lot of preservatives and additives that are used to keep them from expiring all too quickly. Examples include white rice and white flour. Whole grains, on the other hand, retain a major portion of their natural structure including the endosperm, bran, and germ. These grains play a major role in maintaining health. Examples include Brown Rice and Barley. 5. Consume a lot of fruits, vegetables, and water. These will fortify your body with antioxidants, potassium, and the necessary vitamins that will help you live longer and stronger. In addition, water purifies the skin and keeps you hydrated and looking well-nourished. 6. One way to prevent cardiovascular and kidney diseases is by limiting the amount of sodium you consume. Sodium is mostly found in salt, which is a major component of refined foods. Another rule of the Dash/Mediterranean diet is that you must consciously work on reducing your consumption of sodium.

Dash/Mediterranean diet components you must acquaint yourself with If you want to build a healthy Dash/Mediterranean diet, you must pay attention to discover the components of a healthy dash/Mediterranean diet. Here are some of the basic components; 1. Physical activity. The Mediterranean diet encourages physical activities like working out, and also requires you to learn to share with friends and family. This will help improve your mood and mental health.

2. Weekly consumption of lean fish, meat, poultry, and beans. 3. Daily consumption of fruits, vegetables, potassium-rich foods, and water. The Mediterranean diet plan encourages that you aim for at least 7 daily servings of fruits and vegetables. 4. Plant-based meals. The Mediterranean diet encourages meals that are obtained from plants (like fruits and vegetables), in place of animal-based meals (meat, fish, and poultry). 5. Daily consumption of healthy fats and whole grains. Complete elimination of processed grains from the diet, and close adherence to meal plan once a professional has laid it out for you. 6. Complete elimination of red meat from your diet. If you must consume red meat, it must be as a last resort and the meat must be lean. 7. Consumption of low-fat dairy products like plain yogurt. 8. Healthy consumption of herbs and spices. These lessen your need for salt and spices contain Capsaicin that is good for your gastric health and can help prevent stomach ulcers. 9. Complete elimination of foods that are sugar-rich (like soda and soft drinks), junk food that is rich in fats and cholesterol, and foods that are rich in salt. These will cause a counter-effect in your body and can open you up to severe health complications as time unfolds. 10. Nuts are usually fiber-rich, and the Dash/Mediterranean diet patterns encourage increased consumption of these. Now that we have the basics out of the way, it is time to get into the meat of the matter. In the next few chapters, we will be examining several Dash/Mediterranean recipes you can start preparing immediately.

CHAPTER THREE DASH/MEDITERRANEAN BREAKFAST RECIPES The first meal of the day (breakfast) is the most important meal you can have every day. This is because it replenishes the glucose which your body used up the night before and increases your levels of alertness and agility for the day ahead. In addition, your breakfast kick starts your body’s metabolic processes each day. This is why what you eat in the morning has a way of staying with you for the rest of the day. If you make a habit of having a healthy breakfast each day, you will see the differences in your overall productivity every day, and your health will improve over a period. In this chapter, we will examine several healthy and delicious breakfast recipes you can begin with immediately.

Mediterranean Breakfast sandwiches Those few minutes between when you get out of bed in the morning and when you leave for work can be the longest few minutes of your life. This is because there’s usually the temptation to cram activities into that time gap. If you don’t pay extra attention, you may end up dashing out of your house with nothing but a gaping and empty hole in your stomach. This is one reason why these breakfast sandwiches are a great option for you. For one, you do not have to spend the entire night up as you try to figure out how to prepare them, and it takes only a few minutes to produce these savory, protein-rich, calorie-free sandwiches. Here’s all you need to get started with preparing these sandwiches. What you need for this recipe 1. Time; 30-35 minutes for the best results.

2. An oven and skillet 3. 1 medium-sized tomato. You’d eventually slice this into smaller pieces. 4. 4-5 eggs (depending on how eggy you want the sandwiches to be when you are done). 5. Sandwich thins. You’ll need about 4 of these. Sandwich thins are a healthier version of bread (when it comes to sandwich making) because they are heavy on the delectable and healthy ingredients of bread (like olive oil, and whole grains), and eliminate the not-so-healthy ingredients of bread (like refined sugar and salt). If you have the ingredients, time, and inclination, you can make your sandwich thins from scratch. If this is not the case, you can always purchase them from the local grocery store. 6. About 4 teaspoons of olive oil. 7. Spices like fresh or dried (crushed) Rosemary and ground black pepper. 8. Kosher salt. For this recipe, you would need about 1/4 teaspoons. Don’t get scared. Kosher salt is the regular cooking salt but without iodine. Use kosher salt when you are still cooking, not when the meal is already at the table. 9. 4 tablespoons of cheese. Be careful to go for reduced-fat cheese. Directions 1. Prepare the oven by connecting it to an electricity source and preheating it to about 380 degrees Fahrenheit. 2. Split your sandwich thins by slicing them in halves (depending on the size of each thin. If you have bigger thins, you can

slice them in half. If not, stick to using two thins for one sandwich). Brush down each side of these thins with olive oil. Use just enough oil to make the sides appear glossy. 3. Place the sandwich thins on a baking sheet and slide these into the oven to toast. Keep an eye on the oven as the thins toast and get them out once they have begun to turn a lighter shade of brown. Bring the thins out of the oven and set them aside to cool off. 4. Using your skillet, heat the Rosemary and black pepper in about 2 teaspoons of olive oil. As the oil gets hotter, break the eggs in and cook until the egg white is properly cooked. Be careful to make sure that your eggs do not burn. Flip the eggs when one side is cooked and allow the other side to come in contact with the heat from the oil as well. Set this aside when ready. 5. Lay out the serving plate and place a piece of your sandwich thin on the empty serving plate. On this sandwich thin, add some spinach (to taste), a few slices of the tomato, and some of the egg you just fried. Top these off with a tablespoon of cheese and place the other sandwich thin once you have added the cheese. That’s it. Your Breakfast sandwich is ready. Serve with water or a moderate amount of red wine (although you may want to tread with caution here since it is still morning). This is what the sandwich looks like;

Egg Muffins containing Spinach and Cheese If you are a lover of muffins or you’re running late to all your appointments in the morning, there is every possibility that you would reach out for a muffin that is loaded on carbs and unnecessary fats that are unhealthy for you. Thankfully, this variation of muffins contains just the right amount of proteins, vitamins, and a lower amount of calories and carbs. Here’s how you can prepare these crunchy muffins within the shortest possible time. What you need For this, you need; 1. Equipment including your oven, a skillet and heating pan, muffin pan cups, and other regular cooking utensils.

2. 40-45 minutes. 3. Half cup of milk 4. 6-8 large-sized eggs. (Depending on how many eggs you want in the muffins when you are done). 5. One-quarter cup of fresh, crumbled cheese. For that homemade taste you’re seeking, you may want to go for goat cheese. Thankfully, you can purchase this in a local grocery store. 6. Chopped baby spinach leaves. Just collect as much as you think you’d need. 7. 2-3 chopped scallions. 8. 1 tablespoon of olive oil. 9. 2 large-sized chili peppers. You would slice these into smaller, round pieces. 10. Kosher salt and some ground black pepper. Directions 1. Pour your olive oil into your cooking pan and heat until the oil starts getting hot. Ensure, however, that the oil doesn’t get too hot to burn whatever you will add to it immediately. 2. To the heated oil, add some ground pepper, kosher salt, and carefully pour in the sliced pepper you have kept aside. Cook these on low heat for about 4-5 minutes and monitor them closely. You will know that it is time to do something else when you begin to notice your diced pepper becoming softer. 3. Add your chopped scallions into what you have on the fire and reduce your heat. You may want to allow them all to simmer on very low heat, or you can completely take the pan off the fire.

4. In another large bowl, crack in your eggs, add the milk, 1/5 teaspoons of kosher salt, and ground pepper. Sprinkle in the crushed spinach leaves and beat these together until consistent. 5. Mix the eggs you just beat with the spinach and red pepper you fried in olive oil. By this time, the oil should have cooled enough to prevent the eggs from getting fried when you mix them. 6. Divide this mixture within your muffin pan cups, leaving enough space to allow the mixture to rise without spilling over the edges of the cups. Top these with a generous quantity of cheese and if you want, you may garnish with some extra slices of tomato and diced pepper at the top. 7. Heat your oven to 350 degrees Fahrenheit and slide your muffin pan cups into it. Allow to bake for about 15-20 minutes, or until you begin to notice that your muffins are darkening at the edges. 8. When you have baked the muffins, bring them out of the oven and set them on a tray to cool. Once they are warm, you have your muffins ready for consumption. Check them out below.

Banana Almond Breakfast Smoothie In addition to being heavy on vitamins and the needed minerals, smoothies have a high water content, can easily activate your body’s metabolic processes for the day, and saves you the time you would have spent on trying to prepare an elaborate breakfast. This smoothie is a DASH breakfast you can prepare within the twinkling of an eye, no kidding. What you need 1. An incredibly short time of 5 minutes, or 7 minutes (tops). 2. Frozen banana. For the best results, you want to use banana slices that have spent the night in the refrigerator. Slice these banana pieces into smaller chunks before refrigerating them.

3. Some honey or maple syrup (if you don’t mind the taste) 4. A tablespoon of almond extract. When the time is right, you would only use a little quantity, so try not to sweat it. 5. One and a half spoonfuls of almond butter (this recipe is called the banana almond recipe for a reason). If you can’t find almond butter at the local grocery store, you may have to stick to the regular peanut butter (but you may want to consider renaming your recipe as “Banana Peanut Breakfast Smoothie). 6. 1/2 cup of almond milk. In the absence of almond milk, you may try using your regular milk. Directions 1. Prepare your blender to be clean and dry. 2. Throw all your ingredients into the blender at once (remember to use only 3 drops of almond extract because you don’t want to submerge the taste of your bananas). 3. Blend until everything is smooth and thoroughly mixed up. 4. Pour into a glass and enjoy.

CHAPTER FOUR LUNCH AND DINNER RECIPES Let’s take a quick look at some easy lunch and dinner Dash/Mediterranean diet recipes you can prepare today.

The Mediterranean Lunch Salad You know, the good thing about salads is that they are easy to make and do not require a lot of time (this one inclusive). If you are quick enough, you can prepare this salad from scratch, eat it, and even have some time to spare before your lunch break is over. In addition, salads provide your body with the much-needed vitamins and minerals and can play a pivotal role in keeping your vital organs healthy and functioning well. For this lunch salad, Here’s what you need 1. About 10-15 minutes to prep your veggies and make your salad. 2. Salad greens. This is any vegetable you know that can be used to prepare salads, including spinach and lettuce. 3. Sliced grape tomatoes. If you can’t find grape tomatoes, you can stick with the regular fresh tomatoes, but be sure to dice them properly. 4. 1 bulb of sliced onions and 1/2 cup of crumbled cheese. For the salad dressing, you may use 1. 1/2 cup of olive oil. 2. A pinch of salt and a dash of black, ground pepper.

3. 1/2 teaspoon of crushed garlic and 1/2 teaspoon of your regular seasoning powder. Directions 1. Prepare the salad dressing by putting all the dressing ingredients into a small bowl and beating them all together. Whisk, if you have one. 2. Prepare the veggies for your salad by slicing all that should be sliced including the spinach, lettuce, and cabbage (if you’re using those). 3. Scoop all the sliced vegetables into an empty bowl and mix them evenly. pour your salad dressing into the bowl and carefully stir these together until the dressing evenly coats all the vegetables in the bowl. 4. Enjoy your salad with a glass of milk or just with a cup of water.

DASH Diet Mexican Bake The first thing you’d notice about this dish is its colorful and attractive look. When prepared properly, it comes out with a robust green, yellow, and red color which would make you salivate once you set your eyes on it. This dish is rich in proteins and sodium, contains less fat, with some carbohydrates and the unavoidable quantity of calories. Some of the ingredients you’d need to prepare this dish may sound strange to you, but a quick walk around the local grocery store should deliver all of them into your shopping basket. Here’s what you need 1. 3 crushed garlic cloves. You may choose to add up to 4 garlic cloves if you want more of that taste in your meal. 2. 1 tablespoon of cumin and chili powder. 3. 1 cup of frozen, yellow corn and chopped red bell pepper. 4. One and a half cups of brown, cooked rice. 5. One pound of lean chicken breast. 6. 2 cans of crushed, fresh tomatoes and 1 can of unsalted black beans. 7. A dash of kosher salt (or to taste). 8. About 30-40 minutes to prepare the meal. Directions 1. Prepare your oven by heating it to 390 degrees Fahrenheit. 2. In a flat pan (casserole), spread the cooked, brown rice evenly and ensure it covers the pan completely. Add your chicken to this and set it aside.

3. Get an empty bowl and throw in your tomatoes, the black beans, yellow corn, seasonings, garlic, and the diced (or ground) tomatoes you have. Stir these together until they are properly mixed. 4. Carefully pour the tomato broth over the rice and chicken you have set aside in the other pan. Cover this with some cheese and slices of tomatoes and peppers (if you feel it is necessary). 5. Move this into the oven and allow it to bake for at least 3540 minutes. When you’re done baking, allow it to cool for a while before serving. Serve with your favorite yogurt or a little glass of red wine.

Lemon Pasta with Shrimp This dish is notorious for its low-calorie, egg-free, high-calcium/protein components which makes it perfect for people who are aging, prone to cardiac diseases, and who do not need the added weight of extra calories in

their body system. Fresh basil gives this meal a delightful taste that is sure to stay with you, long after your lunch break is over. Let’s cut to the chase, shall we? This is how you can prepare this meal for yourself. What you need 1. 20-25 minutes. 2. 1 tablespoon of olive oil and finely chopped garlic. 3. 2 tablespoons of fresh butter. 4. 14 ounces of raw shrimp. You can easily purchase these (alongside other ingredients for this recipe) at the local grocery store. 5. Half teaspoon of crushed red pepper and 1 teaspoon of lemon zest. 6. 1 tablespoon of lemon juice (for that edgy taste in your meal). 7. 3 cups of arugula and half cup of well-sliced fresh basil. 8. 7 ounces of whole-wheat fettuccine (or any other available pasta). Directions 1. Fill a pot with 8 cups of clean water and bring this to boil. When the water begins to boil, add the fettuccine and stir it thoroughly to ensure that the noodle strands do not stick together. 2. When the noodles begin to get soft (5-7 minutes later), drain the water from the noodles and set the noodles aside. 3. With a large-sized skillet, heat some of the olive oil on high heat. When the oil is hot enough, stir in the shrimps and cook until the

shrimps start getting softer and look pink. This should take between 2 and 4 minutes. Drain the shrimps from the skillet and set them aside. 4. Place a pan on low heat and add the butter to this pan. Let the heat melt the butter before stirring in the garlic and crushed red pepper. When you begin to perceive the fragrance of the garlic (about 2 minutes later), stir in arugula and allow to cook. The arugula will begin wilting about 1 minute later and once this happens, reduce the heat. 5. Add fettuccine, lemon zest, a few spoonfuls of yogurt, and a cup of water. While you pour in the water, stir everything so that they mix up properly. You would know you are on the right track when your fettuccine begins to look creamy (from the yogurt) and is fully coated. 6. Add the shrimp (you prepared and set aside early on), lemon juice, and salt to taste. If you feel it is necessary, you may add some more pepper. Allow this to cook for the next 1-2 minutes before taking it off the fire. 7. Your fettuccine (pasta) is ready. Serve with some Basil and Parmesan. You can also try out variants of this dish with other pasta like Spaghetti. This meal is perfect as lunch or as an early dinner (if you retire early to bed).

Chicken Piccata with extra toppings This DASH dinner is the perfect fit for you if you need something spicy, eastto-prepare, and duly satisfying. Packed full of healthy proteins, you can prepare chicken Piccata within half an hour and can trust it to be a healthy dinner of choice on your family’s night out. What you need 1. 30-40 minutes and a ton of extra care. This is the kind of dish you want to pay close attention to as you prepare it. 2. 1/2 cup of grated Parmesan. 3. 1 pound of baby new potatoes. Not sure what this is? Ask the attendant at the local grocery store. They’ll be sure to put you through.

4. 1 teaspoon of dried Basil, lemon pepper, and dried oregano (which you would be using as you prepare the potatoes). 5. 1 pound of halved chicken breasts. Use lean chicken for this. 6. 1/2 cup of cornmeal and a full cup of chicken broth (low sodium, preferably). 7. 1 tablespoon each of butter and olive oil and a half cup of green beans. Directions 1. Roast potatoes for about 30 minutes at 400 degrees. This is enough time for the potatoes to be well cooked. 2. Spray the potatoes with oil as you roast them and keep turning them on the fire to ensure that all sides contact enough heat. Toss the cooked potatoes with herbs (dried basil and oregano) and set them aside to marinate. 3. Prepare your chicken piccata by pounding (crushing or grating) the chicken breasts until they are about 1/4 inches thick. Make sure that you do not stop until everything is of even consistency. 4. Mix your cornmeal and lemon pepper in a few drops of olive oil to make a sauce. 5. Scoop the ground chicken into your cornmeal sauce and allow for up to 5 minutes. This time is needed to allow the chicken to marinate. 6. Transfer this mix into a skillet. Fry with the remaining olive oil over high heat. When the chicken starts getting brown, take the heat off and strain the extra oil away from it. 7. To the fried chicken, add lemon juice and the chicken broth you had from the start. Stir these till the mixture becomes even and

place it back on moderate heat. Add butter to the mix and allow to cook for 3-5 minutes. 8. Remove from the fire and allow to cool for a bit. Serve with roasted potatoes and extra salad (if you feel like it).

CHAPTER FIVE SWEET SOUP RECIPES The recipes we will discuss in this chapter will help you prepare delicious and healthy soups you can eat at any time; as side dishes, or as full meals on their own. These would include both DASH and Mediterranean soup recipes.

Weight loss vegetable soup As the name implies, this soup is suited for people who are looking for healthy ways to shed some weight and who would want to replace some unhealthy meals with vegetable soups. This soup can easily classify as a Dash/Mediterranean soup, and this is because of the ingredients you can use to prepare it. Without further ado, let’s get started with the weight loss soup. What you need 1. Vegetables. As the name suggests, this soup is what it is because it is heavily loaded with vegetables. Lettuce, spinach, cabbage, pumpkin leaves? You can easily add them to this soup. Asides, you can also add carrots, sweet potatoes, and other starchy vegetables without worries. 2. Chicken or beef broth. 3. Canned tomatoes with the sauce. Directions 1. Wash and chop all your vegetables. 2. Add 2-3 cups of water to a pot and allow it to boil. When it has started boiling, add your vegetables in order of cook time and permit them to cook. The veggies that will take a longer time to cook (carrots,

cabbage, and other starchy veggies) should go in first, while those that would cook in a shorter time (broccoli and lettuce) would go in later. 3. When your veggies are well cooked, bring the pot down and set them aside. 4. Add a little olive oil to a pot and allow it to heat up a bit. When it is hot, add onion, some garlic, seasoning powders you have, and some kosher salt. Turn these with the oil and allow the oil to heat up some more. 5. Pour in the broth you kept aside from the beginning and bring to boil. When it starts boiling, add the veggies you set aside and cook for another 7-9 minutes. You can serve the soup with potatoes, whole grains like brown rice, or whole-wheat noodles. 6. If you want this soup to be the main meal, you can add some chicken pieces, ground turkey, or beef. This would add to the weight of the meal as well.

Barley Soup This spicy soup is best suited for cold winter nights and as a light meal. Made with whole grains (in place of processed ingredients), this soup is satisfying, and you will find the ingredients you require for preparation on the shelves in the grocery store. As you should expect, this soup is rich in vitamins and minerals, abundant in whole grains and fibers, cuts down on excessive carbs and calories, and delivers a healthy amount of proteins to the body. It is perfect for you if you seek something you can prepare immediately and consume without the fear of adverse health implications. Here’s how to go about this recipe; What you need 1. 30-35 minutes (to prepare your ingredients and cook the soup). 2. 1 cup of barley and 3 cups of chicken broth. 3. 1 tablespoon of cooking oil (olive oil should do the trick in this case). 4. 1 teaspoon of dried and crushed thyme. 5. 1/2 cup of diced spring onions (or regular onions if you can’t find spring onions). 6. 1/8 cups of diced, fresh ginger. 7. 2-3 cups of water. 8. 2 celery stalks (you will dice them properly before you eventually cook them). 9. 1/2 cup of diced carrots. 10. Kosher salt and black pepper (to taste).

11. 2 bulbs of red tomatoes (sliced into smaller pieces). Directions 1. Get a clean pot and place it over medium heat. Add oil and allow the oil to heat up a bit. When this is done, pour in the diced onions and some salt and pepper. Allow this to saute for about 40 seconds. 2. Pour in your garlic and ginger and keep sauteing for the next minute. When the onions begin to turn light brown, know that it is time to move to the next stage. 3. Pour in 2 cups of water and allow to boil. The fragrance will begin to fill up your kitchen. 4. When this happens, add the remaining ingredients (except the spring onions), cover the pot, and let it boil for 7-10 minutes. 5. Reduce the flame and simmer on low heat for the next 25 minutes. Keep an eye on the barley and look out for when it has become tender. Remove from the fire once the barley is tender. 6. Garnish this with spring onions and serve when it is warm. You can always add some red peppers if you are a big fan of the heat. It also serves to make the soup tastier.

Butternut Squash soup The first thing you’ll notice about this soup is its creamy look and taste. The butternut squash soup is easy to prepare, contains many fibers, and will take only a few minutes of your time. On the upside (again), you need very few ingredients to prepare this soup. So, it is a healthy choice for when you discover that your refrigerator is almost bare of the vegetables you need for an elaborate pot of soup. What you need 1. Apples (honeycrisp apples will give you the exact taste you’re gunning for with this pot of soup. However, if they aren’t readily available, you can use any other apple). 2. Chicken broth (or vegetable broth, if you’re vegan).

3. Roasted butternut squash. Don’t get too excited here. If you have a farmer’s market close to you, you’ll probably find butternut squash there. All you need is to take the squash home and roast it till it turns brown. 4. Garlic, onion, and olive oil (2 tablespoons). 5. Kosher salt and chili pepper. Directions 1. Roast your butternut squash, crush it, and collect 2 cups from the entire mash. Remember to preserve the rest because they would be coming in handy when you want to try out other recipes. 2. Heat the olive oil in a pot, over medium heat. When it is hot enough, pour in the sliced onions and saute. 3. Add the garlic, some chili pepper, and salt. Turn these properly and allow the salt and pepper to seep into the onions and garlic (30 seconds should do). 4. Add the apple and fry for another minute or two. 5. Pour in the chicken broth and roasted squash. Turn everything until they are properly mixed up. Cover the pot and bring the content to boil (this may take up to 15-20 minutes). 6. Bring the soup down from the fire and allow it to cool for the next 5 minutes. Empty it into an immersion blender and blend until creamy and smooth. 7. Serve, sit back, and enjoy.

Minestrone Soup, with red wine This soup boasts of an alluring look that grabs and holds the attention of just anyone. At first glance, you are sure to feel your mouth-watering, and the final spicy taste doesn’t disappoint. The presence of red wine in the soup leaves a sharp taste in your mouth that would keep you coming back to this recipe as many times as possible. Loaded with veggies, this soup is healthy for people with chronic health challenges, helps those with internal organ challenges to prevent organ prolapse, and is heavy on the needed vitamins, minerals, and even Omega 3. What’s more? It is the perfect standalone dish or can be combined with something else like whole grains (like brown rice or whole wheat) for the

perfect, stomach-filling experience. What you need 1. 1/2 cup of red wine. (If you’re feeling adventurous, you may try out this recipe with other types of wine as well. However, be sure that you are using something non-alcoholic and healthy for Dash/Mediterranean eaters). 2. 1 sliced zucchini and 1 clove of minced garlic. 3. 1/2 cups (each) of diced onion and celery. 4. 3 diced carrots. 5. 3 cups of chicken broth (or vegetable broth if you are vegan). 6. 1 tablespoon of olive oil. 7. 1 can of kidney beans; drained from its sauce and rinsed in water. 8. 1 cup of any uncooked whole grain pasta you can find in the local grocery store. For the best results, go for pasta that is shell-shaped (something like macaroni). 9. 1 tablespoon of freshly chopped Basil. Directions 1. Get a large, dry saucepan and pour the olive oil into it. Heat the oil over medium heat for about 1 minute. 2. When the oil begins to get hot, add some kosher salt, ground pepper, onions, celery, and carrots, and saute for about 4 minutes. The carrots and celery would start getting softer by this time. 3. Pour in the garlic and saute for another 2 minutes. The

aroma should fill your kitchen at this time. 4. Pour in the chicken broth and allow to cook for up to five minutes. When the broth has begun to boil, stir in the spinach, beans, tomatoes, and pasta. Increase the heat (till it becomes high), and bring to boil. This should take the next 10-15 minutes. 5. Add zucchini, turn down the flame (till it is low), and allow your broth to cook for the next 7 minutes. 6. Take your pasta soup off the fire and stir in the Basil immediately. Cover the pot and allow the dish to cool down. 7. Serve while it is still hot (for the best, spicy experience). Remember that you can always add more spices and chili to make the dish hotter. This, however, is completely up to you and the people you would be serving.

CHAPTER SIX NUTRITIOUS DESSERT RECIPES Everyone wants to have a healthy meal, and paying close attention to your dessert is just as important as your main course. Thankfully, the Dash/Mediterranean diet patterns cut across desserts as well. In this chapter, we will be looking at nutritious Dash/Mediterranean Desserts that you can prepare with the least amount of ingredients and serve at any time.

Waffle Cookies One of the things that make these cookies a complete delight (aside from their unique taste) is the fact that you do not need to be a professional baker to try them out at home. Even if you are a total newbie, following the careful steps outlined in this recipe will give you a delightfully satisfying, delicious batch of waffle cookies. Here’s how you can go about it; What you need 1. Brown sugar (remember you are focused on the health component of what you are baking, so you want to make sure that you use the right kind of ingredients). 2. Vanilla extracts (use almond extracts if these aren’t available). 3. 5 large-sized eggs. 4. Flour. 5. Milk 6. Granulated sugar (use just enough to make sure the cookies

do not leave a bad taste in the mouth of the eater). 7. Waffle irons and a cookie dough scoop Directions 1. Pour the brown sugar, granulated sugar, and butter together in a big bowl. Beat these together with a whisk until evenly mixed. This should take about 3-4 minutes. 2. Break your eggs in, one at a time. Before breaking in a new egg, make sure you have completely whisked the last one into the mixture in the bowl. This makes sure that your mixture stays of the same consistency. 3. Pour in your vanilla, flour, and some milk, and whisk these thoroughly into the mix. When everything is completely mixed, keep the mix in your refrigerator for the next 2 hours. 4. When your mix is cold enough, heat your waffle irons, and using a cookie dough scoop, place just 1 scoop of dough into the middle of each square (of the waffle irons). 5. Cook your smaller cookies until they turn a light shade of brown. At this point, the aroma of the cookies would fill your kitchen. Take them off the fire short of when they burn and start turning completely brown. 6. Pull each away from the waffle irons and allow them to cool. You can always refrigerate anyone you aren’t eating immediately.

Dairy-free keto waffles with coconut flour This recipe is coconut-rich, fills your taste buds with a sweet taste that keeps you going back to the refrigerator for more of these waffles, and can be completed with just a few easy steps. As opposed to many other dessert recipes (because the average dessert takes time to prepare), these Dairy-free keto waffles require just a bit above an hour and a lot of attention to this recipe book (if you are going to get the exact taste and flavor you are looking for).

What you need 1. Waffle irons and cookie dough scoops. 2. Whisk. 3. Melted coconut oil will provide the fats in this dessert. 4. 4 medium-sized eggs. Eggs, in these recipes, represent more than just healthy proteins. They are used as binders and they help ensure that the ingredients used in the batter mix come together nicely. 5. Coconut flour. This serves better because it is a gluten-free flour and it serves the Dash/Mediterranean meal plan effectively. 6. Canned coconut cream. 7. A pinch of salt, to enhance the flavor. Directions 1. Pour your coconut cream and coconut oil into a heated pan and allow them to dissolve. 2. Beat in your eggs and whisk until the eggs are completely dissolved. 3. Pour in your coconut flour, salt, and xanthan gum (if you are using this). beat carefully and consistently to achieve an even consistency. Set this mix aside when you have completed this step. 4. Preheat your waffle iron for about 5 minutes before you move your mix into the iron. The light on your waffle iron will indicate when it is hot enough for use. 5. With your dough scoop, take a few scoops of your mixed dough and pour it over the waffle iron, but leave enough space at the edges.

6. Press the dough iron shut and allow the mix to bake. Take the cookies out of the waffle iron when baked and allow them to cool a bit before serving.

Crown jewel pie One thing you should know about this recipe is that it is heavy on Jell-O. So, if you aren’t a big fan of Jell-O, you probably want to try out other dessert recipes in this book. Before you stress out about the health and nutrition components of this dessert, rest assured that it is still another Mediterranean dessert, and is healthy for you.

This dessert contains about 0.2g of dietary fibers and 2.7g of protein per serving. Sodium accounts for about 306.3mg of the entire nutrients of this dessert, and this makes it a great choice for those who are picky eaters, or very careful about their health. Note, however, that you would need a healthy amount of patience to pull this dessert off because Jell-O takes a lot of time to set. What you need 1. About 5-7 hours (and this includes the time it takes to prepare the Jell-O and allow them to set). 2. One packet (each) of Jell-O; Free Orange Gelatin Dessert Mix, Free Lime Gelatin Dessert Mix, Free Strawberry Gelatin Dessert Mix, and Free Strawberry Gelatin dessert Mix. 3. 10 pieces of honey maid square crackers. 4. 4 ounces of cool whip. Directions 1. Pick out a large-sized bowl. Pour in your orange mix and add a cup of boiling water to this mix. Stir vigorously for at least 2 minutes (or until you see that the mix is completely dissolved in water). add half a cup of cold water and transfer this mix to another container and set it aside in the refrigerator. 2. Carry out this same process for all the Jell-O flavors you have. Set them aside in different bowls and refrigerate for at least 4 hours, or all night (depending on what you want). 3. Once you have firm and set gelatins, release them from their containers by sliding a knife across all the edges of the container. Be careful so that you don’t cut yourself and try all you can to maintain the shape of the container as you extract the gelatins. 4. Slice these into small cubes that are about half an inch in

size. Pack these cubes and slide them back into the refrigerator. 5. Line the bottom of a rectangular pie pan with the crackers. Slice up these crackers if that will ensure a firm and snug fit. Set the pan aside when you have prepared it. 6. Pull out another empty bowl and combine your strawberry mix with 1 cup of boiling water. Whip thoroughly until the contents mix up properly. If that would make it any easier for you, use a whisk. When the mix is consistent, add half a cup of water and stir thoroughly. Place the bowl inside the fridge and allow it to cool for about 50 minutes. 7. You would extract the bowl you just placed inside the fridge shortly before its contents freeze over. 8. Pour in the cool whip and stir vigorously. Ensure that everything mixes up properly and keep an eye out for lumps. 9. Very carefully, add the cubes you placed back in the refrigerator into this mix and allow them to blend in perfectly. 10. Spray your pie pan with some nonstick spray. The essence of this is to ensure that you do not lose the bulk of your dessert to the pan. Pour the contents of the bowl (your cool whip mix and Jell-O cubes) into the pan. Give enough space in the pan to allow for the dessert to set. 11. Slide the pan back into the refrigerator and allow it to freeze over. This may take up to 2.5 hours. 12. When frozen, pull out your pie and cut it into tiny pieces. Serve with your favorite dash/Mediterranean drink or enjoy with a glass of red wine.

Greek Yogurt Parfait This dessert is unique because it can easily double as a befitting Mediterranean breakfast meal (if you love to eat light), and you can use it as

the perfect finish to a three-course meal. Whether you are preparing it for yourself, your loved ones, or you want to use it for some kind of party, you will find the Greek Yogurt Parfait easy to prepare, and super creamy in taste. Mainly, you’d be using Greek yogurt and different types of fresh fruit for this recipe. If you do not have any of them at hand, be ready to make a quick stop at the local grocery store. You’ll only be gone for a few minutes. What you need 1. About 5 minutes for this recipe (this excludes the time spent on gathering the ingredients needed for the recipe). 2. 2 tablespoons of Almond Butter. 3. 1 tablespoon of Fresh Fruit. 4. 1 cup of plain Greek yogurt. If you want more of this dessert at the end, you may want to consider increasing the ingredients a bit. The quantities on this list should provide you with one serving of the parfait, at least. Directions 1. Get an empty medium-sized bowl. Pour in the Greek yogurt and the tablespoon of Almond butter. Combine these until they are well mixed up. 2. Turn these over to a cup. Preferably, use the cup you want to serve the parfait in, and be sure to cover your hands before you move over to the next step. 3. Drop your fresh fruit at the top of the yogurt mix in the cup. This fruit could be a strawberry or any other berry you may want to try this recipe with. 4. Heat another tablespoon of almond butter in your

microwave for about 15 seconds. When this is hot, pour it over the content of the cup (the yogurt mix and the fruit you dropped on top). 5. Slide everything into a refrigerator and let it cool. Be sure to eat the parfait before it freezes over.

CHAPTER SEVEN VEGETARIAN RECIPES In addition to being a healthy substitute for different meal plans that have adverse effects on the body system, Dash/Mediterranean diets also include some healthy vegetarian recipes. What this implies is that if you are vegan, there is still the provision for you to make the most of Dash/Mediterranean recipes we would discuss in this chapter of the book.

Spiced Mushrooms, Wilted Spinach and Garlic The general appearance of this dish is a dream come true for the average vegetarian. It boasts of a healthy golden color (because of the mushrooms), suspended in a lot of greens (wilted spinach). This dish is the perfect fit for a light dinner or a quick breakfast on the days you are out of time. Thankfully, you do not need a lot of ingredients and time to prepare this delectable meal. Here’s how to go about it; What you need 1. 15 minutes cooking time. 2. 1 container of button-white mushrooms, trimmed and sliced into smaller cubes. 3. 1 and a half cloves of minced garlic. 4. Kosher salt and black pepper to taste. 5. Cooking spray. 6. 4 ounces of baby spinach. These will be clipped from their stalk and sliced. 7. A large-sized skillet

Directions 1. Coat your skillet with cooking spray to prevent a lot of burning in the process of cooking. Put on your fire and trim it to medium heat. Keep the skillet on the fire till it has become hot. 2. When the skillet is hot, pour in your sliced mushrooms and allow them to cook. To prevent them from burning, remember to stir occasionally. 3. Pour in the minced garlic, stir the contents together and allow them to cook for about two minutes. You may want to cover up your skillet for a while to allow the heat to go around. 4. Add salt, diced spinach, and pepper. Leave this on the fire for the next 5 minutes, while still stirring. You will put off the fire once you notice the spinach wilting and the mushrooms getting tender. 5. Serve this dish while it is yet hot.

Roasted Vegetable stuffing This colorful dish is a perfect fit for vegans because it comes with a lot of greens, is abundant in vitamins and minerals, fibers, potassium, and proteins. It is also good for those who battle with chronic illnesses like cardiac diseases and lung issues because it is light on calories and doesn’t stress their bodies with the weight of unnecessary extra carbs. The aftertaste of thyme, sage, and toasts will have you returning to this dish as many times as possible. However, this is not one of those dishes you can prepare on a whim. It takes a bit of time and an adequate amount of attention to pull this dish off. So, you may want to pay attention; What you need 1. About 1 hour. 2. Kosher salt and black pepper to taste. 3. 12 ounces of chopped mushrooms. 4. 3 cups of chopped parsnips 5. 3 cloves of carefully minced garlic. 6. 10 freshly chopped sage leaves. 7. 1 teaspoon of fresh thyme leaves. 8. 1 cup (each) of chopped carrots and chopped yellow onions. 9. A food processor, cooking pans, and baking trays. Directions 1. Prepare your oven for the dish by preheating it to about 400 degrees Fahrenheit.

2. Lay out two baking pans and cover them with parchment paper. 3. On one baking pan, lay out the parsnips to carefully cover the entire base of the pan. On the other pan, carefully lay out your carrots and yellow onions. Spray some cooking spray on the content of both pans. 4. Roast these for 15 minutes each (using the preheated oven). When a side of the vegetables is done, flip them over for the other side to cook as well. Keep an eye out for the vegetables that would get cooked earlier than the others and pull them out. 5. Using a cooking pan, saute your mushrooms over medium heat for about 7 minutes. Note that you wouldn’t use oil for this sauteing. Stir in your garlic and continue the process for another 3 minutes. If the need arises, use a few drops of water to prevent the contents of your pan from sticking to the pan. 6. Take everything over to a large food processor. Pour in the sauteed onions and garlic, alongside the vegetables you roasted in the oven. Sprinkle salt, pepper, and any other seasoning powder or spice you’re using for the dish and allow the food processor to do its job. However, keep an eye out and make sure that the food doesn’t get overly processed because it would lose out on its taste if this happens. 7. Pull out from the food processor and serve when the dish is warm. Toss with some Parmesan or whole wheat and you have yourself a complete dish.

Vegetarian Mediterranean Bowl Looking for a fresh, easy-to-prepare, tasty treat for the summer? This vegan bowl comes with all the goodness of warmth you can think of. Loaded with veggies and fruits, it is the best way to start a day or end a long one, as you spend time before the television set with your friends and loved ones. This bowl of food is super colorful, contains a lot of flavors, and makes up for the foods shaved off by the Mediterranean and vegan diets with extra vitamins, potassium, and minerals for the body. Thinking of something light and easy to prepare? You should try out this recipe. What you need 1. About 30-40 minutes; 20 minutes prep time and 15-20 minutes cook time.

2. 3 cups of cooked farro. 3. 1 cup of diced cherry tomatoes. 4. 4 handfuls of baby spinach. Depending on your taste, you may choose to increase or reduce the quantity of spinach in the dish. 5. One and a half cucumbers; chopped into thin, round slices. 6. 1 packet of tomato Basil Microwave Ready Cooked Potatoes. This should be available at your local grocery store or you can order it online. Ingredients for the tofu 1. 350g of extra firm tofu 2. 1 tablespoon of white vinegar. 3. 1 tablespoon of olive oil. 4. 1 tablespoon of yeast flakes. 5. 1 teaspoon of dried basil. 6. 1 teaspoon of garlic powder. 7. 1 teaspoon of dried basil. 8. Kosher salt and black pepper to taste. 9. 1 and a half cups of water. Ingredients for the dressing 1. 2 cloves of minced garlic. 2. 3 tablespoons of fresh lemon juice.

3. 1/4 cup of tahini. 4. 1 tablespoon of soya sauce. 5. 3 tablespoons of olive oil. Directions Preparing your Tofu Feta 1. Carefully divide your tofu into 8 equal parts. 2. Lay the sliced tofu between a clean and folded kitchen towel. With an object that has a flat surface (something like a book or kneading pin), press out excess moisture from the tofu. Continue this process until the tofu is dry to your touch. If the need arises, you may have to change the towel with which you wrapped the tofu. 3. Cut the dry tofu into smaller cubes, and mix with water, vinegar, olive oil, salt, nutritional yeast, basil, garlic powder, and pepper. To get the best results, mix these ingredients in a bowl and empty the tofu cubes into the mix. Submerge them totally and allow them to marinate overnight. Preparing the dressing 1. Gather all your dressing ingredients and wash them thoroughly (those that must be washed). 2. Pour everything into a blender and blend thoroughly till everything becomes a paste. 3. You are looking for a sharp taste, right? This means that you may have to add more spices like black pepper and seasoning powder into the blended mix. This, however, is completely dependent on you. Making the Mediterranean Bowl 1. Follow the instructions on the package of the farro to prepare it. This would differ depending on the brand you purchased so

be sure to pay attention to the preparation instructions as written out on the package. 2. Afterward, boil and drain the farro, sprinkle some olive oil on it, and add some kosher salt and pepper. Remember to be careful with these ingredients because you have added them to other parts of the dish already. 3. Prepare the Tomato Basil Ready Little Potatoes by carefully following the instructions on the package. 4. Prepare your Mediterranean bowl by assembling all the prepared parts of the meal. This is how you set it up; A. Pour 1 cup of cooked farro into the bowl. B. Top it up with 1/4 package of the basil potatoes. C. Add your chopped cucumbers. D. Follow it up with chopped tomatoes. E. Spray in the sliced spinach. F. Finish the bowl off with the dressing you prepared (just the right quantity of dressing). G. Lastly, add a little part of the tofu feta (to taste). And that’s it. Your Vegan Mediterranean Bowl is ready. Remember to share this with your friends and loved ones (as the Mediterranean diet encourages).

CHAPTER EIGHT POULTRY AND MEAT RECIPES One of the first things you may know about the Dash/Mediterranean recipes is that people who follow these diet patterns aren’t exactly encouraged to go off on a limb when it comes to consuming meat. So does this mean you have to shave meats off your diet completely? What happens if you are a big meat lover? Don’t worry. In this section of the book, we will discuss a few meat/poultry recipes you can try out, even as a Dash/Mediterranean diet follower.

Baked Chicken Breasts If you love the feel and taste of poultry in your mouth (but you’re looking to follow the Dash diet), you’ll find this recipe a healthy and handy substitute. You can indulge yourself in your love for poultry and at the same time, remain on the healthy side of things. Here’s how to go about this dish. What you need 1. About 35 minutes. You’ll need 10 minutes for preparing your ingredients, and the remaining 25 minutes would go to cooking the dish. 2. 2 teaspoons of your favorite seasoning. This recipe needs to be as delicious as it can get, so you want to spend some time looking for a seasoning that does it for you. 3. Kosher salt and black pepper to taste. As a matter of fact, the spicier this dish is, the better. 4. 2 tablespoons of olive oil.

5. 4 halves of boneless, skinless chicken breasts. This is arguably the most important part of this meal, so you may want to spend some time looking for this. Directions 1. Prepare your oven by preheating it to 380 degrees. 2. Bring out the chicken breasts and lay them on a dry tray. Carefully rub them all around with olive oil and sprinkle your seasoning(s) of choice on all sides. Move the chicken breasts to a baking pan and prepare for the next step. 3. Slide the prepared chicken breasts into the hot oven and bake for about 15 minutes. When the side in contact with the oven floor begins to turn brown, flip and allow another 10-15 minutes for the other side to cook as well. 4. Remove the chicken breasts when you notice the juice extracts from them are clear and the pink color is fully replaced with a golden-brown color. Salt, season, and pepper to taste. 5. Serve with salads, whole cooked noodles or grains, or just with a bottle of wine if that’s what you want.

Stuffed Pork Loin served with Chimichurri sauce This delectable meat-based dish follows the Dash meal pattern as well. It is inexpensive, and you have the option of creating multiple variants of this meal, as long as you have the needed bravery and adventurousness to switch some ingredients in this recipe up. Heads up, this recipe takes time to prepare. What you need 1. About 1 hour or more (depending on your culinary skills). 2. 2 slices of bacon. 3. 1 tablespoon of minced garlic (for the extra taste).

4. 1 and a half pounds of pork loin. Thankfully, you can easily purchase this at the farmers market closest to you. 5. 2 tablespoons of olive oil. 6. 1/2 cup (each) of chopped onions, shredded smoked gouda, and frozen spinach. 7. A large skillet. Directions 1. Pull out your skillet and with it, heat the bacon slices with the olive oil for about 3 minutes. 2. When the bacon becomes crisp, add the onions and allow to saute for about 3 minutes. Keep an eye out for when the onions will become soft. Before taking these off the fire, add some salt, pepper, and minced garlic. 3. Lay out the pork loin (on a clean surface) and make a deep cut in the center. Ensure, however, that this cut doesn’t go all the way through. Cover this with a plastic wrap and pound it till it becomes halfway thinner than it used to be. 4. Sprinkle it with salt, pepper, and other seasoning powders you are using. 5. On one half of the pork loin, spread spinach, bacon, onions, and cheese on top of themselves. 6. Flip the other side of the pork loin over the stuffing you’ve put in the middle and wrap this roll with thin strings (in about 4 places). 7. Sprinkle the outside of the pork loin with seasoning and dip this into the pan that holds the bacon sauce (from step 1). allow the pork loin to marinate in this sauce for a few minutes. 8. Transfer the stuffed pork loin to an oven pan that you have

lined with aluminum foils. Move these into the oven and allow to roast for about 20 minutes. Remember to turn over the pork loins to allow the heat to get to all the sides of this roast. Occasionally, dip the pork loin in the sauce that comes out from it and continue the roasting process. 9. When the time is right, remove the pork loins from the oven and let them cool down for a bit. Extract the strings used to hold the loins in place and slice. Be sure to serve in chimichurri sauce and enjoy with your favorite Dash diet drink.

Mediterranean Meat Marinade You’ll be done with this super spicy recipe in about 15 minutes or less. You’ll see… What you need

1. 10-15 minutes (for cooking) and up to 1 hour (for preparation). 2. 3/4 cup of olive oil. 3. 4 cloves of crushed garlic. 4. 1/2 cup of red wine vinegar. 5. 1 juiced lemon. 6. 1 teaspoon (each) of dried thyme, dried marjoram, dried sage, rosemary, dried oregano, and dried basil. 7. Salt and black pepper to taste. 8. 1 teaspoon of garlic powder. 9. Boiled (lean) meat. If unavailable, you can use boneless and skinless chicken breasts. Directions 1. Prepare your boiled meat for this recipe by taking them out of the meat stock. Lay them out on a flat, dry surface and allow them to drip dry. 2. In a big, empty bowl, combine all the spices for this marinade. Pour the olive oil into the bowl, add lemon juice, vinegar, marjoram, basil, oregano, crushed garlic, salt, pepper, and any other spice you’re using for the dish together. Turn these thoroughly until well-mixed in the bowl. 3. Dip the pieces of meat (or chicken breasts) into the mix in the bowl and allow to marinate for 40 minutes. Give enough time for all the spices to soak into the meat. 4. Prepare your oven by heating it to 350 degrees. Pull the meat pieces out of the marinade and lay them on an oven tray which you

have covered with aluminum wraps. 5. Put the tray into the oven and allow it to roast for up to 20 minutes. Make sure you continuously turn the meat over multiple times so that every part will contact the heat from the oven. When the meat’s color changes to light brown/golden, take it out of the oven and let it cool. 6. Serve as an accompaniment to another meal, or with your favorite Mediterranean drink.

Cajun Chicken Salad

This mouthwatering recipe is sure to get you moaning for joy as you feel it exploding all over your taste buds. It is easy to prepare and full of healthy veggies and minerals that would help your body stay healthy. What you need 1. 1 pound of skinless and boneless chicken breasts. 2. 1/2 cup of mayonnaise. 3. 1/4 cup of chopped green onions. 4. 1 teaspoon of prepared horseradish. 5. 3 boiled eggs, all sliced into circles. 6. Tabasco sauce to taste. 1 tablespoon of cider vinegar. 7. 1 teaspoon of Cajun or creole seasoning. 8. 1/2 cup of chopped celery. 9. 1 and 1/2 tablespoons of mustard. Directions 1. Poach the chicken placing it in boiling, salted water, and turning off the fire. Allow the chicken to sit in water for about 15 minutes while you move on to prepare other ingredients. 2. Make the dressing by mixing all the veggies and mayonnaise, alongside the mustard, vinegar, Cajun, and paprika (if you’re using it). stir thoroughly and add the diced eggs, green pepper, celery, and onions. 3. Slice the poached chicken into smaller cubes. Mix it with the remaining ingredients and add the Tabasco sauce for some heat. 4. Mix all the ingredients and pour some extra hot sauce over

everything. Allow to chill in the refrigerator for a few minutes before serving.

CHAPTER NINE SNACKS, SIDES, AND SMALL PLATES These are a great part of every diet because they usually do not require a lot of time for preparation. In addition, you can consume them on the go, give them as a parting gift (in case you’re hosting people), or they can just be great to munch on during meals. In this chapter, we will discuss the best Dash/Mediterranean snacks and small plates you should try out already. On the upside, some Dash diet consumables are already considered snacks you can grab a hold of immediately and consume.

Dressed vegetables This requires little to no initial preparation as all you need to do is grab a hold of these vegetables, cut them up, and enjoy. Try this with vegetables like celery stalks, cabbage, carrots, broccoli, or cauliflower. If you aren’t sure of it (or you don’t like the idea of chewing them up like that), you can apply a little bit of dressing (mayonnaise, vinegar, peanut butter, or ketchup), and that’s just about it.

Proteins Expecting a long and busy day ahead? How about you pack (into your lunch pack) an extra helping of proteins? Think about a few hard-boiled eggs or sandwiches based on eggs. They can serve as the perfect food to munch on as the day wears away. However, tread with caution because you don’t want to pack too many eggs into your body system.

Grains The Dash/Mediterranean diets encourage the consumption of whole foods. Apply this knowledge in the area of selecting the perfect whole-grain snack you can consume during the day. Thinking of what they may be? Any whole grain can do the trick. Try things like whole-cooked oats, quinoa, or other exotic grains. You’d be surprised at how satisfying they can be.

Nuts You’ve heard of hazelnuts, pecans, almonds, and pecans, right? They aren’t only ingredients you can add up to your every meal, they are nuts you can easily try out as independent snacks and meal sides as well. Nuts contain the essential micronutrient, selenium, and you must consume them in moderation. Not sure what to do with your nuts to make them feel like a complete snack? Try mashing a few of them together in a sandwich and enjoy the satisfaction that comes with this one act.

Grilled Banana Split Breakfast Bowl A serving of this snack contains about 23g of proteins and 14g of fats. Here’s how to prepare it What you need 1. 3/4 cup of plain low-fat Greek Yogurt. 2. 1/3 cup of fresh strawberries. 3. 1 tablespoon of semi-sweet chocolate morsels. 4. 1/2 teaspoon of grapeseed oil. 5. 1/2 teaspoon of pure vanilla extract.

6. 2 tablespoons of jam pure red Raspberry. 7. 1 tablespoon of sliced Almonds. 8 2 medium-sized bananas. Directions 1. Preheat your grill pan. 2. Pour the yogurt, fruit spread, and vanilla extract into one bowl and whisk thoroughly together. Make sure that the consistency is even before you set this aside. 3. Rub the cut sides of the bananas with oil. Grill these bananas with the cut sides facing down, over medium heat until their colors begin to turn caramel. This should take about 5-7 minutes. When done, remove their peels. 4. Place the grilled banana halves in a bowl (pasta bowl) and top with the yogurt mixture, pineapple, almonds, and chocolate chips. 5. Serve immediately.

High Protein Strawberry Dash Smoothie Smoothies make some of the best snacks you can have at any time. Not only do they contain a high water quantity (which is super healthy for you), they are easy to make, usually contain enough vitamins and minerals, and some of them contain the necessary fibers. What you need 1. 10 minutes, tops. 2. 1/2 cup of low salt, low-fat cheese. 3. 3/4 cups of milk. 4. 1 cup of fresh strawberries or a banana piece. If these aren’t available, you can use 2 pieces of sliced mangoes or any berry of your choice.

Directions 1. Get a blender and dry it. 2. Add all the ingredients, in order of appearance in the list to the blender and blend until smooth. 3. Turn the smoothie out of the blender and into a cup. Refrigerate until cool and enjoy.

CHAPTER TEN SWEET SAUCES AND STAPLES In this section of the book, we will look at a few sweet sauces and staples you can prepare immediately, and not be afraid of the health implications of these, because they are part of the Dash/Mediterranean diet pattern.

Low sodium Barbecue sauce This would serve as the perfect dressing and what’s more? It is easy to prepare. Just follow these instructions. What you need 1. 3 cans of no sodium tomato sauce. 2. 1 cup of sodium-free ketchup. 3. 1/2 cup of Apple cider vinegar. 4. 1/4 cups of maple syrup or agave nectar. 5. 1/2 bulb of diced onions. 6. 1 teaspoon of your favorite seasoning. Directions 1. Pour all your ingredients into a small pot and cook for up to 5 minutes. Ensure that the onions get tender before you turn off the fire. 2. Transfer the cooked sauce into a clean blender and blend until smooth. 3. Take everything out of the blender and preserve by refrigerating. Retrieve and use for your meals when the needs arise.

Honey Sriracha Sauce Originating from Thailand, this sauce has extended its reach toward different parts of the world, America inclusive. It is known for its spicy hot taste and thick consistency. You can use it as the perfect dressing for your meals, or when you’re looking for something to spice your meat up with (in cases where you can use the sauce as a marinade). What you need 1. 1/2 cup of honey 2. 1/2 cup of Sriracha sauce. 3. Lemon juice (extracted from a single lemon fruit). 4. 1/2 teaspoon of Kosher salt and a dash of black pepper (or to taste). 5. 1 clove of minced garlic. Directions

1. Pour all your ingredients inside a big and dry bowl and mix thoroughly together. 2. Refrigerate the ingredients and use them when you need sauce for your dishes.

Low sodium spaghetti sauce One of the things to note about this sauce is that its name can be a bit deceptive; there is no spaghetti in the sauce (or noodles, when you come to think of it). Thankfully, it is a pretty easy-to-prepare sauce, and all you need to do is follow the instructions below. What you need 1. 1/4 cup of chopped onions. 2. 1 and 1/2 tablespoons of sugar.

3. 1/8 teaspoons of crushed red pepper flakes. 4. 1 and 1/2 cups of water. 5. 3 teaspoons of minced garlic. 6. 8 tablespoons of unsalted tomato paste. 7. 1 and 1/2 cups of ground oregano. Directions 1. Get a dry pan and spray it with cooking spray. 2. Pour the onions into the pan and cook it till it begins to soften. 3. Pour in the tomato paste and keep stirring for the next 3 minutes. 4. When the mix has begun to boil, add some water and allow it to cook for a short time. 5. Pour in the rest of the spices and allow the sauce to simmer on low heat for the next 25 minutes. Turn the save occasionally as it cooks and put off the fire once the allotted time is over. 6. You can choose to add lean beef or skinless chicken breasts to bulk up the sauce.

CONCLUSION No rule says that you have to put up with a boring meal plan, simply because you are trying to stick to the Dash/Mediterranean diet patterns. Although you may think this is so (because of multiple restrictions), it is not entirely correct. This cookbook has dealt extensively with 30 uncommon recipes in the Dash/Mediterranean diet patterns. These recipes have been grouped as breakfast, lunch, dinner, sauces, small plates, and other diets you can see in this book. Feel free to experiment with the recipes in this book. I have tried to document recipes and the quantities of ingredients that have worked for me as I prepared the dishes in this cookbook. This doesn’t mean that the recipes are set in stone. You can choose to substitute ingredients, switch up quantities, or eliminate some when you try. Remember, however, that the entire goal of the Dash/Mediterranean diet patterns is to help you remain healthy, even while you explore exciting diet options. Take your time to understand the nutritional implications of ingredients before you add them to any dish you want to prepare, and also look out for these implications concerning each serving. There are 30 recipes in this book. Who knows? By the time you’re done experimenting, you may come up with over 50 variants of these recipes. And one last thing. Remember to document what works for you so that you can teach the people who are closest to you how to make these dishes the exact way you want. Enjoy the Dash/Mediterranean Diet Plan and don’t forget to keep brushing up your culinary skills.