The Phenomenal DASH Diet Cookbook: Heart-Healthy Recipes for Better Health & Wellbeing

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The Phenomenal DASH Diet Cookbook Heart-Healthy Recipes for Better Health & Wellbeing

BY: SOPHIA FREEMAN

© 2021 Sophia Freeman All Rights Reserved

Liability This publication is meant as an informational tool. The individual purchaser accepts all liability if damages occur because of following the directions or guidelines set out in this publication. The Author bears no responsibility for reparations caused by the misuse or misinterpretation of the content. Copyright The content of this publication is solely for entertainment purposes and is meant to be purchased by one individual. Permission is not given to any individual who copies, sells or distributes parts or the whole of this publication unless it is explicitly given by the Author in writing.

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Table of Contents Introduction Additional Useful & Interesting Information Shrimp, Corn & Nectarine Salad Pork in Tomato Curry Sauce Overnight Oatmeal Thai Chicken Pasta Zucchini Stuffed with Sausage Spicy Almonds Grilled Pineapple with Chili Lime Lentil Medley Grilled Salmon Green Bean & Tomato Soup Cannellini Hummus Peppered Fish with Tomatoes Mushroom Florentine Shrimp Orzo Beef Penne with Blue Cheese Herbed Pork Roast Steamed Asparagus with Horseradish Grilled Fish with Pineapple Salsa California Quinoa Tuna Kebabs with Corn Salsa Chicken & Cherry Wraps Mango Rice Pudding Asparagus & Omelet Tortilla Wrap Cheesy Black Bean Frittata Thai Cobb Salad Turkey & Veggie Soup

Chocolate Pudding Southwestern Steak Salad Yogurt Parfait with Grapefruit & Lime Cabbage Unroll Hummus with Veggies Pinto & Rice Salad Beef & Veggie Soup Turkey Burger with Basil Turkey Nuggets with Tomato Salad Steak & Strawberry Salad Quinoa & Veggie Dip Pita Pockets Banana Split in a Bowl Peach Tart Creamy Asparagus Soup Almond & Chai Granola Sweet Potato & Black Bean Bowl Fish Tacos Minty Chickpea Tabbouleh Chicken & Veggie Wrap Corn, Tomato & Ricotta Pasta Salad Whole Grain Banana Pancake Peach & Raspberry Pancake Garlic Chicken with White Wine Conclusion About the Author Author's Afterthoughts

Introduction

The World Health Organization defines hypertension as a persistently raised level of blood pressure that can cause stress to the arteries and the other organs. Half of the deaths from stroke and heart disease are caused by high blood pressure. Certain risk factors that make us more susceptible: Age - Our risk of developing high blood pressure increases with age, especially when we reach 50 years old when the arteries typically lose their elasticity and plaque build-up. Family History – There is a good chance that you will have high blood pressure if your parents or close relatives also have the condition. Race - African-Americans are more likely to have raised blood pressure. Lifestyle – The lack of physical activity, use of tobacco and excessive alcohol consumption increase the likelihood of

developing hypertension. Obesity – Excess body fat may further put stress on the arteries. Diet – Eating processed foods that are high in sodium, preservatives, trans fat and sugar can contribute to developing hypertension down the line. The DASH diet plan involves the consumption of vegetables, fruits, whole grains, and lean meats like poultry and fish. The nutrient-dense food items contain the essential vitamins and minerals that help stabilize blood pressure.

Additional Useful & Interesting Information Use this guide to know if you are within the healthy blood pressure levels: CATEGORY = Systolic/Diastolic mm Hg Normal = 120/80 Elevated Blood Pressure = 120-129/80 and below Stage 1 High Blood Pressure or Hypertension = 130-139/80-89 Stage 2 Hypertension = 140 and above / 90 and above Hypertensive Crisis (require immediate medical attention) = 180 and above / 120 and above Too much salt or sodium in our diets can cause high blood pressure, but make sure you do not totally eliminate it from your daily consumption. The key lies in moderation. The DASH diet recommends only a daily consumption of 1,500 - 2,300 milligrams of sodium or no more than a teaspoon of salt.

Shrimp, Corn & Nectarine Salad

This colorful salad is as refreshing as you imagine it to be. It’s a mix of lettuce, nectarine, corn, tomatoes and shrimp that’s enough to brighten up your day. Serving Size: 4 Preparation & Cooking Time: 30 minutes Ingredients: Dressing 3 tablespoons cider vinegar 1 ½ teaspoons honey 1 ½ teaspoons Dijon mustard ¼ cup orange juice 1 tablespoon fresh tarragon, minced Salad 4 teaspoons olive oil, divided 1 cup corn kernels

1 lb. shrimp, peeled and deveined Salt to taste ½ teaspoon lemon pepper seasoning 8 cups mixed salad greens ½ cup red onion, sliced thinly 1 cup cherry tomatoes, sliced in half 2 nectarines, sliced Instructions: Prepare the dressing by mixing the cider vinegar, honey, Dijon mustard, orange juice and tarragon in a bowl. Mix until well blended. Add 1 teaspoon of the olive oil to a pan over medium heat. Add the corn kernels and cook for 2 minute, stirring. Transfer to a plate. Season the shrimp with the salt and lemon pepper. Pour the remaining oil to the same pan. Cook the shrimp over medium heat for 3 to 5 minutes. Arrange the lettuce in a salad bowl. Top with the greens, red onion, cherry tomatoes, nectarines, corn and shrimp. Drizzle the salad with the dressing. Nutrients per Serving: Calories 252 Fat 7 g Saturated fat 1 g Carbohydrates 27 g Fiber 5 g Protein 23 g Cholesterol 138 mg Sugars 14 g Sodium 448 mg Potassium 554 mg

Pork in Tomato Curry Sauce

Being on a healthy diet doesn’t mean you need to completely deprive yourself of your favorites. You can still enjoy pork chops from time to time, as long as you trim the fat and prepare them the right way using healthy ingredients like in this recipe. Serving Size: 6 Preparation & Cooking Time: 30 minutes Ingredients: 4 teaspoons olive oil, divided 6 pork chops, fat trimmed 1 onion, minced 4 teaspoons sugar 5 cups apples, sliced thinly 28 oz. canned tomatoes ½ teaspoon chili powder 2 teaspoons curry powder

Salt to taste For serving 4 cups cooked brown rice 2 tablespoons almonds, toasted and slivered Instructions: Add half of the olive oil to a pan over medium heat. Cook the pork chops until browned on both sides. Transfer to a plate. Add the remaining oil to the same pan. Cook the onion for 3 minutes, stirring often. Stir in the sugar, apples, tomatoes, chili powder, curry powder and salt. Bring to a boil. Return the pork chops to the pan. Reduce heat and simmer for 5 minutes. Serve the pork chops and sauce with the rice. Sprinkle with the slivered almonds. Nutrients per Serving: Calories 478 Fat 14 g Saturated fat 5 g Carbohydrates 50 g Fiber 7 g Protein 38 g Cholesterol 89 mg Sugars 15 g Sodium 475 mg Potassium 829 mg

Overnight Oatmeal

Here’s a breakfast idea that you can make the night before so that even if you’re in a rush the next day, you still have time to eat your morning meal. Serving Size: 1 Preparation & Cooking Time: 1 day and 10 minutes Ingredients: ¼ cup rolled oats 3 tablespoons low-fat plain yogurt ¼ cup strawberries, chopped ¼ cup blueberries, chopped ¼ cup mangoes, chopped 2 tablespoons walnuts, toasted and chopped 1 tablespoon honey 3 tablespoons nonfat milk Instructions:

Layer the oats, yogurt, strawberries, blueberries, mangoes and walnuts in a mason jar. Mix the honey and milk in a bowl. Pour the mixture over the layers. Seal the jar. Refrigerate overnight. Nutrients per Serving: Calories 345 Fat 13 g Saturated fat 2 g Carbohydrates 53 g Fiber 5 g Protein 10 g Cholesterol 4 mg Sugars 31 g Sodium 53 mg Potassium 549 mg

Thai Chicken Pasta

This is a great option when you’re having friends over but don’t have time to make elaborate dishes. The pasta is not only delicious and easy to prepare but also healthy. Serving Size: 6 Preparation & Cooking Time: 30 minutes Ingredients: 6 oz. whole wheat spaghetti 2 teaspoons olive oil 8 oz. carrots, sliced into strips 10 oz. sugar snap peas, trimmed and sliced 1 cup Thai peanut sauce 2 cups chicken, cooked and shredded Chopped cilantro 1 cucumber, sliced

Instructions: Cook the spaghetti according to the directions in the package. Rinse, drain and set aside. In a pan over medium heat, add the oil and cook the carrots and snap peas for 6 minutes. Stir in the peanut sauce and chicken. Add the cooked spaghetti. Toss to combine. Transfer to a serving plate. Sprinkle the cilantro and cucumber on top before serving. Nutrients per Serving: Calories 403 Fat 15 g Saturated fat 3 g Carbohydrates 43 g Fiber 6 g Protein 25 g Cholesterol 42 mg Sugars 15 g Sodium 432 mg Potassium 778 mg

Zucchini Stuffed with Sausage

If you want to be a little more creative with your culinary creations, here’s a great recipe that you’d want to try—sausage stuffed zucchini pizza. You can also omit the meat if you like it vegetarian. Serving Size: 6 Preparation & Cooking Time: 50 minutes Ingredients: 6 zucchinis 1 lb. Italian sausage, casings removed 2 tomatoes, chopped ¼ cup Parmesan cheese, grated 1 cup breadcrumbs 2 teaspoons dried basil 2 teaspoons dried oregano ¼ cup fresh parsley, minced Pepper to taste

¾ cup mozzarella cheese, shredded Garnish Chopped parsley Instructions: Preheat your oven to 350 degrees F. Slice the zucchinis in half lengthwise. Remove the pulp and seeds. Reserve the pulp. Add the zucchini shells to the microwave. Microwave on high for 3 minutes. Add the zucchini pulp and sausage to a pan over medium heat. Cook for 7 minutes, stirring frequently. Drain the fat. Add the tomatoes, Parmesan cheese, breadcrumbs, dried basil, dried oregano, parsley and pepper. Spread the mixture on top of the zucchini shells. Place the zucchini shells in a baking pan. Bake in the oven for 20 minutes. Sprinkle the mozzarella cheese on top. Bake for 5 minutes or until cheese has melted. Sprinkle with the chopped parsley and serve. Nutrients per Serving: Calories 206 Fat 9 g Saturated fat 3 g Carbohydrates 16 g Fiber 3 g Protein 17 g Cholesterol 39 mg Sugars 5 g Sodium 485 mg Potassium 892 mg

Spicy Almonds

Here’s a quick and healthy snack that’s very easy to make in the oven. You can add more chili if you like it spicier. Serving Size: 2 Preparation & Cooking Time: 40 minutes Ingredients: 1 tablespoon sugar 1 teaspoon paprika ½ teaspoon ground coriander ½ teaspoon ground cumin ½ teaspoon ground cinnamon ¼ teaspoon cayenne pepper Pinch salt 1 egg white 2 ½ cups almonds Instructions:

Preheat your oven to 325 degrees F. Mix the sugar, paprika, coriander, cumin, cinnamon, cayenne pepper and salt in a bowl. In another bowl, beat the egg white until light and fluffy. Stir in the almonds. Toss to coat evenly. Sprinkle the almonds with the spice mixture. Spread the seasoned almonds in a baking pan. Bake for 30 minutes, stirring two to three times. Nutrients per Serving: Calories 230 Fat 20 g Saturated fat 2 g Carbohydrates 9 g Fiber 4 g Protein 8 g Cholesterol 0 mg Sugars 3 g Sodium 293 mg Potassium 234.7 mg

Grilled Pineapple with Chili Lime

This is one refreshing side dish or dessert that gives you the flavors of tropics. It’s very easy to make too. Simply grill pineapple strips dipped in chili lime sauce, and that’s it. Serving Size: 6 Preparation & Cooking Time: 15 minutes Ingredients: 1 tablespoon olive oil 1 tablespoon lime juice 1 tablespoon honey 3 tablespoons brown sugar 1 ½ teaspoons chili powder Pinch salt 1 fresh pineapple, peeled and sliced into strips Instructions:

In a bowl, combine the olive oil, lime juice, honey, brown sugar, chili powder and salt. Brush the pineapple with half of the sauce. Set aside the remaining sauce. Grill the pineapple for 4 to 5 minutes per side. Baste with the remaining sauce. Nutrients per Serving: Calories 97 Fat 2 g Saturated fat 0 g Carbohydrates 20 g Fiber 1 g Protein 1 g Cholesterol 0 mg Sugars 17 g Sodium 35 mg Potassium 258 mg

Lentil Medley

This is one dish that’s packed with fiber and nutrients that you’d surely want to include more often in your meals. Serving Size: 8 Preparation & Cooking Time: 40 minutes Ingredients: 2 cups water 1 cup dried lentils, rinsed and drained 1 red onion, minced 2 cups mushrooms, sliced ½ cup sun dried tomatoes, chopped 1 zucchini, sliced into cubes 1 cucumber, sliced into cubes 3 tablespoons olive oil ½ cup rice vinegar

2 teaspoons honey ¼ cup fresh mint leaves, minced 1 teaspoon dried oregano 1 teaspoon dried basil 4 cups baby spinach, sliced 4 strips turkey bacon, cooked crisp and crumbled 1 cup feta cheese, crumbled Instructions: Add the water and lentil in a pan over medium heat. Bring to a boil. Reduce heat and simmer for 20 minutes. Drain the lentils and rinse under cool running water. Transfer to a bowl. Stir in the onion, mushrooms, sun dried tomatoes, zucchini and cucumber. In a bowl, combine the olive oil, rice vinegar, honey, mint leaves, dried oregano and dried basil. Add to the lentil mixture. Then, toss to combine. Stir in the spinach. Sprinkle the bacon and cheese on top before serving. Nutrients per Serving: Calories 225 Fat 8 g Saturated fat 2 g Carbohydrates 8 g Fiber 5 g Protein 10 g Cholesterol 8 mg Sugars 11 g Sodium 404 mg Potassium 645 mg

Grilled Salmon

A moist and tender salmon fillet that’s both savory and sweet, this is the kind of meal that you’ll never get bored with. Serving Size: 8 Preparation & Cooking Time: 20 minutes Ingredients: 1 tablespoon soy sauce 2 tablespoons brown sugar 1 tablespoon olive oil 1 tablespoon butter, melted ½ teaspoon paprika ½ teaspoon garlic powder ½ teaspoon ground mustard ¼ teaspoon dill weed Pinch cayenne pepper Pinch dried tarragon

Salt and pepper to taste 2 lb. salmon fillet Instructions: Add all of the ingredients to a bowl except the salmon. Brush both sides of the salmon with the mixture. Place on top of a grill. Grill for 10 to 15 minutes, turning once or twice. Nutrients per Serving: Calories 256 Fat 17 g Saturated fat 4 g Carbohydrates 5 g Fiber 0 g Protein 20 g Cholesterol 65 mg Sugars 5 g Sodium 330 mg Potassium 452 mg

Green Bean & Tomato Soup

This green bean and tomato soup that’s delightful in more ways than one is surprisingly easy to prepare. Just use canned tomatoes and frozen beans to minimize the preparations. Serving Size: 9 Preparation & Cooking Time: 45 minutes Ingredients: 2 teaspoons butter 1 cup onion, chopped 1 cup carrots, chopped 1 lb. green beans, sliced 6 cups chicken broth 1 clove garlic, minced 3 cups canned diced tomatoes ¼ cup basil, minced Salt and pepper to taste

Instructions: Add the butter to a pan over medium heat. Cook the green beans, onion and carrots for 5 minutes, stirring frequently. Pour in the broth. Add the garlic. Bring to a boil. Reduce heat and simmer for 20 minutes. Stir in the basil and tomatoes. Season with the salt and pepper. Cook for 5 more minutes. Nutrients per Serving: Calories 58 Fat 1 g Saturated fat 1 g Carbohydrates 10 g Fiber 3 g Protein 4 g Cholesterol 2 mg Sugars 5 g Sodium 535 mg Potassium 612 mg

Cannellini Hummus

This version of hummus is made with cannellini beans instead of chickpeas, but the result is just as great. Serve with tortilla chips, vegetable dippers or pita bread. Serving Size: 10 Preparation & Cooking Time: 5 minutes Ingredients: 2 cloves garlic, peeled 15 oz. cannellini beans, rinsed and drained ¼ cup tahini 3 tablespoons lemon juice 1 ½ teaspoons ground cumin Pinch salt ¼ teaspoon red pepper flakes 2 tablespoons fresh parsley, chopped

For serving Vegetable dippers Pita bread Instructions: Add the garlic to a blender or food processor. Process until pureed. Stir in the rest of the ingredients except the parsley, pita bread and vegetable dippers. Process until smooth. Stir in the parsley. Serve with the vegetables and pita bread. Nutrients per Serving: Calories 78 Fat 4 g Saturated fat 1 g Carbohydrates 8 g Fiber 2 g Protein 3 g Cholesterol 0 mg Sugars 0 g Sodium 114 mg Potassium 375 mg

Peppered Fish with Tomatoes

Sprinkle your fish with lemon pepper seasoning and cook with mushrooms and garlic. Top with chopped tomatoes before serving. Serving Size: 4 Preparation & Cooking Time: 30 minutes Ingredients: 2 tablespoons olive oil 2 cups mushrooms, sliced 2 cloves garlic, minced 4 sole fillets ¼ teaspoon lemon pepper seasoning ¼ teaspoon paprika Pinch cayenne pepper 2 green onions, chopped 1 tomato, chopped

Instructions: Add the olive oil to a pan over medium heat. Cook the mushrooms for 3 minutes, stirring often. Add the garlic. Then, cook for 1 minute. Season the fish with the lemon pepper, paprika and cayenne pepper. Place on top of the garlic and mushrooms. Cover and cook over medium low heat for 10 minutes. Top with the green onions and tomatoes before serving. Nutrients per Serving: Calories 174 Fat 7 g Saturated fat 4 g Carbohydrates 4 g Fiber 1 g Protein 23 g Cholesterol 69 mg Sugars 2 g Sodium 166 mg Potassium 413 mg

Mushroom Florentine

Here’s a fun and creative way to serve Portobello mushrooms—stuff them first with onion, spinach, eggs and goat cheese before baking in the oven. Serving Size: 2 Preparation & Cooking Time: 30 minutes Ingredients: 2 Portobello mushrooms, stemmed Cooking spray Garlic salt and pepper to taste ½ teaspoon olive oil 1 onion, chopped 1 cup baby spinach 2 eggs, beaten Salt to taste ¼ cup crumbled goat cheese

Garnish Chopped basil Instructions: Preheat your oven to 425 degrees F. Spray the mushrooms with oil. Season with the garlic salt and pepper. Bake in the oven for 10 minutes. In a pan over medium heat, add the oil and cook onion and spinach for 2 minutes, stirring often. Stir in the eggs and salt. Cook for 3 to 5 minutes, stirring frequently. Stuff the mushrooms with the egg mixture. Top with the cheese and basil. Bake for 10 more minutes. Nutrients per Serving: Calories 126 Fat 5 g Saturated fat 2 g Carbohydrates 10 g Fiber 3 g Protein 11 g Cholesterol 18 mg Sugars 4 g Sodium 472 mg Potassium 275 mg

Shrimp Orzo

Make your shrimp orzo with feta cheese, and you get a light and healthy meal that’s full of flavors you’d love. Serving Size: 4 Preparation & Cooking Time: 30 minutes Ingredients: 2 tablespoons olive oil 2 cloves garlic, minced 1 ¼ cups whole wheat orzo pasta 2 tablespoons lemon juice 2 tomatoes, chopped 1 ¼ lb. shrimp, peeled and deveined Pepper to taste 2 tablespoons cilantro, minced ½ cup feta cheese, crumbled

Instructions: Cook the orzo pasta according to the directions in the package. Add the oil to a pan over medium heat. Cook the garlic for 1 minute. Stir in the lemon juice and tomatoes. Bring to a boil. Add the shrimp. Reduce heat and simmer for 5 minutes. Add the pasta, pepper and cilantro to the mixture. Sprinkle the feta cheese on top and serve. Nutrients per Serving: Calories 406 Fat 12 g Saturated fat 3 g Carbohydrates 40 g Fiber 9 g Protein 33 g Cholesterol 180 mg Sugars 2 g Sodium 307 mg Potassium 445 mg

Beef Penne with Blue Cheese

This hearty pasta dish is easier to make than it looks. But the result is truly impressive—enough to satisfy even the most discerning taste buds. Serving Size: 4 Preparation & Cooking Time: 30 minutes Ingredients: 2 cups whole wheat penne pasta 2 beef tenderloin steaks Salt and pepper to taste 6 cups baby spinach, chopped ¼ cup walnuts, chopped 2 cups cherry tomatoes, sliced in half ¼ cup pesto ¼ cup Gorgonzola cheese, crumbled Instructions:

Cook the pasta according to the directions in the package. Drain and place in a bowl. Season the steaks with the salt and pepper. Grill the steaks for 7 minutes per side. Transfer to a cutting board. Then, slice into strips. Add the spinach, walnuts, and tomatoes to the pasta. Stir in the pesto. Top with the beef strips and gorgonzola cheese. Nutrients per Serving: Calories 532 Fat 22 g Saturated fat 6 g Carbohydrates 49 g Fiber 9 g Protein 35 g Cholesterol 50 mg Sugars 3 g Sodium 434 mg Potassium 506 mg

Herbed Pork Roast

The choice of seasonings is the secret to this delectable pork roast that’s best paired with noodles. Serving Size: 8 Preparation & Cooking Time: 4 hours and 30 minutes Ingredients: 4 lb. pork sirloin roast ½ teaspoon ground ginger 1 teaspoon dried oregano 1 teaspoon dried rosemary ½ teaspoon pepper Cooking spray 2 onions, sliced into wedges 1 tablespoon steak sauce 1 tablespoon soy sauce 1 cup orange juice 1 tablespoon white grapefruit juice 1 tablespoon sugar

1 teaspoon orange zest Salt to taste 3 tablespoons cornstarch For serving Cooked egg noodles Chopped oregano Instructions: Slice the roast in half. In a bowl, mix the ground ginger, dried oregano, dried rosemary and pepper. Spray with the oil. Rub all sides with the spice mixture. In a pan over medium heat, cook the roast until browned on all sides. Transfer to your slow cooker. Sprinkle the onions on top. In another bowl, mix the steak sauce, soy sauce, orange juice, white grapefruit juice, sugar, orange zest and salt. Cover the pot. Cook on low for 4 hours. Transfer the pork and onions to a serving plate. Take ¼ cup of the cooking liquid and mix with the cornstarch. Heat through in a pan until the sauce is thick. Serve with the noodles, garnished with the chopped oregano. Nutrients per Serving: Calories 289 Fat 10 g Saturated fat 4 g Carbohydrates 13 g Fiber 1 g Protein 35 g Cholesterol 102 mg Sugars 8 g

Sodium 326 mg Potassium 527 mg

Steamed Asparagus with Horseradish

This is a simple but fantastic way to serve steamed asparagus. The Horseradish dip makes the asparagus extra special. Serving Size: 8 Preparation & Cooking Time: 15 minutes Ingredients: 2 lb. asparagus spears, trimmed and steamed 1 tablespoon prepared horseradish 1 cup low-fat mayonnaise ½ teaspoon Worcestershire sauce ¼ cup Parmesan cheese, grated Instructions: Place the asparagus on a plate. In a bowl, combine the horseradish, mayo, Worcestershire sauce and Parmesan cheese.

Serve the asparagus with the dip. Nutrients per Serving: Calories 63 Fat 5 g Saturated fat 1 g Carbohydrates 3 g Fiber 0 g Protein 1 g Cholesterol 6 mg Sugars 1 g Sodium 146 mg Potassium 236 mg

Grilled Fish with Pineapple Salsa

Sprinkle your grilled fish with pineapple salsa to make it even better. This dish only takes 20 minutes or less to prepare. Serving Size: 8 Preparation & Cooking Time: 20 minutes Ingredients: Salsa 2 cups pineapple, sliced into cubes 2 green onions, chopped ¼ cup green pepper, chopped ¼ cup fresh cilantro, minced 4 teaspoons lime juice Pinch cayenne pepper Salt and pepper to taste Fish 1 tablespoon olive oil

8 tilapia fillets Pepper to taste Instructions: Combine the salsa ingredients in a bowl. Brush both sides of the fish with the olive oil. Sprinkle with the pepper. Place on the grill. Grill over medium heat for 3 minutes per side. Serve with the salsa. Nutrients per Serving: Calories 131 Fat 3 g Saturated fat 1 g Carbohydrates 6 g Fiber 1 g Protein 21 g Cholesterol 55 mg Sugars 4 g Sodium 152 mg Potassium 164 mg

California Quinoa

This Greek-inspired quinoa salad is packed with luscious flavors and bright colors you’ll be delighted with. Serving Size: 4 Preparation & Cooking Time: 30 minutes Ingredients: 1 tablespoon olive oil 1 cup quinoa, rinsed and drained 2 cloves garlic, minced 1 zucchini, diced 2 cups water 1 tomato, chopped 2 tablespoons fresh basil, minced ¾ cup chickpeas, rinsed and drained

¼ cup Greek olives, chopped ½ cup feta cheese, crumbled Pepper to taste Instructions: Add the oil to a pan over medium high heat. Cook the garlic and quinoa for 3 minutes. Stir in the water and zucchini. Bring to a boil. Reduce heat and simmer for 15 minutes. Stir in the rest of the ingredients. Cook for 5 minutes. Nutrients per Serving: Calories 310 Fat 11 g Saturated fat 3 g Carbohydrates 42 g Fiber 6 g Protein 11 g Cholesterol 8 mg Sugars 3 g Sodium 353 mg Potassium 336 mg

Tuna Kebabs with Corn Salsa

If you’d like to spend some time on the grill but want something other than burgers and hotdogs, here’s a good recipe to try. The tuna kebabs are not only loaded with flavor but also with healthy goodness. Serving Size: 4 Preparation & Cooking Time: 30 minutes Ingredients: ½ cup corn kernels 1 jalapeno pepper, chopped 4 green onions, chopped 2 tablespoons lime juice 2 tablespoons parsley, chopped 1 lb. tuna steaks, sliced into cubes Pepper to taste

1 mango, sliced into cubes 2 sweet red peppers, sliced Instructions: Combine the corn kernels, jalapeno pepper, green onions, lime juice and parsley in a bowl. Season the tuna cubes with the pepper. Thread the tuna cubes, mango and red peppers alternately onto the skewers. Place the tuna kebabs on the grill rack. Grill for 5 to 6 minutes per side. Serve the tuna kebabs with the corn salsa. Nutrients per Serving: Calories 205 Fat 2 g Saturated fat 0 g Carbohydrates 20 g Fiber 4 g Protein 29 g Cholesterol 51 mg Sugars 12 g Sodium 50 mg Potassium 731 mg

Chicken & Cherry Wraps

For a quick and healthy snack that will fill you up and won’t leave you wanting, prepare these chicken and cherry wraps made with lettuce leaves. Serving Size: 4 Preparation & Cooking Time: 30 minutes Ingredients: ¾ lb. chicken breast fillet, sliced into cubes Salt and pepper to taste 1 teaspoon ground ginger 2 teaspoons olive oil 4 green onions, chopped 1 ¼ cups sweet cherries, pitted and chopped ¼ cup almonds, chopped 1 ½ cups carrots, shredded 1 tablespoon honey

2 tablespoons rice vinegar 2 tablespoons teriyaki sauce 8 lettuce leaves Instructions: Season the chicken with the salt, pepper and ginger. Pour the oil into a pan over medium high heat. Add the chicken and cook for 5 minutes, stirring often. Turn off heat. Stir in the green onions, cherries, almonds and carrots. In a bowl, combine the honey, vinegar and teriyaki sauce. Pour the sauce into the chicken mixture. Top the lettuce with the mixture. Nutrients per Serving: Calories 257 Fat 10 g Saturated fat 1 g Carbohydrates 22 g Fiber 4 g Protein 21 g Cholesterol 47 mg Sugars 15 g Sodium 381 mg Potassium 491 mg

Mango Rice Pudding

For a quick and delicious dessert, prepare this mango rice pudding that only requires a few ingredients. You can either refrigerate it first or serve it immediately. Serving Size: 4 Preparation & Cooking Time: 1 hour Ingredients: 2 cups water Salt to taste 1 cup long grain brown rice 1 ripe mango, sliced ½ teaspoon ground cinnamon 2 tablespoons sugar 1 cup vanilla-flavored soy milk

For serving 1 teaspoon vanilla extract Chopped mango Instructions: Pour the water into a pot over medium high heat. Stir in the salt. Bring to a boil. Add the rice and stir. Reduce heat and simmer for 40 minutes or until rice is fully cooked. Add the mango slices, ground cinnamon, sugar and soy milk to a food processor. Process until pureed. Add the mixture to a pan over medium heat. Stir in the cooked rice. Cook for 15 minutes. Turn off heat. Stir in the vanilla and chopped mango. Nutrients per Serving: Calories 275 Fat 3 g Saturated fat 0 g Carbohydrates 58 g Fiber 3 g Protein 6 g Cholesterol 0 mg Sugars 20 g Sodium 176 mg Potassium 343 mg

Asparagus & Omelet Tortilla Wrap

Start your day on a healthy note with a breakfast dish that’s packed with protein, fiber, and nutrients. This tortilla wrap filled with asparagus and omelet is best paired with fresh berries or fruit slices. Serving Size: 1 Preparation & Cooking Time: 20 minutes Ingredients: 2 egg whites, beaten 1 egg, beaten 2 teaspoons Parmesan cheese, grated 1 tablespoon nonfat milk Pepper to taste Cooking spray 4 asparagus spears, trimmed and chopped

1 teaspoon olive oil 1 green onion, chopped 1 whole wheat tortilla, warmed For serving Fresh fruit slices Instructions: Whisk together the egg whites, egg, Parmesan cheese, nonfat milk and pepper in a bowl. Spray your pan with oil. Place it over medium heat. Cook the asparagus for 3 minutes, stirring often. Transfer to a plate. Add the olive oil to the same pan. Add the egg mixture. Once the edges are firm, add the asparagus and green onion on one side. Fold the omelet. Top the tortilla with the omelet and fold. Serve the tortilla wrap with the fresh fruits. Nutrients per Serving: Calories 319 Fat 13 g Saturated fat 5 g Carbohydrates 28 g Fiber 3 g Protein 21 g Cholesterol 225 mg Sugars 4 g Sodium 444 mg Potassium 527 mg

Cheesy Black Bean Frittata

Don’t be mistaken. This is not limited to a breakfast meal. You can have it during lunch, dinner or even as a snack. The black beans meld perfectly with the white cheddar cheese, eggs and herbs. For sure, you’ll enjoy every spoonful of it. Serving Size: 6 Preparation & Cooking Time: 40 minutes Ingredients: 3 egg whites 6 eggs 1 tablespoon fresh parsley, minced ¼ cup tomato salsa Salt and pepper to taste 1 tablespoon olive oil 3 green onions, finely chopped ½ cup sweet red pepper, chopped ¼ cup green pepper, chopped

2 cloves garlic, minced 15 oz. black beans, rinsed and drained ½ cup white cheddar cheese, shredded Toppings Salsa Chopped fresh cilantro Black olives, sliced Instructions: Preheat your broiler. Combine the egg whites, eggs, fresh parsley, tomato salsa, salt and pepper in a bowl. Mix well. Pour the oil into a pan over medium high heat. Stir in the green onions and peppers. Add the garlic. Then, cook for 30 seconds, stirring often. Add the beans. Reduce the heat to medium. Pour in the egg mixture. Cook for 6 minutes or until set. Sprinkle the cheese on top. Place in the broiler. Broil for 3 minutes. Let sit for 5 minutes. Slice into wedges. Serve with the salsa, cilantro and olives. Nutrients per Serving: Calories 183 Fat 10 g Saturated fat 4 g

Carbohydrates 9 g Fiber 2 g Protein 13 g Cholesterol 196 mg Sugars 2 g Sodium 378 mg Potassium 600 mg

Thai Cobb Salad

Cobb salad is an American salad that consists of chopped lettuce, tomatoes, chicken, eggs, chives, avocado and crispy bacon. In this recipe, we infuse the salad with Thai flavors to make it even more interesting. Serving Size: 6 Preparation & Cooking Time: 15 minutes Ingredients: 1 cup Romaine lettuce, chopped 2 cups rotisserie chicken, cooked and shredded 1 avocado, sliced thinly 3 hard-boiled eggs, chopped 1 sweet red pepper, sliced into thin strips 1 cup snow peas, sliced in half 1 carrot, sliced into thin strips

½ cup peanuts (unsalted) ¼ cup cilantro leaves 2 tablespoons peanut butter ¾ cup Asian sesame salad dressing Instructions: Arrange the Romaine lettuce on a serving plate. Top with the shredded chicken, avocado, eggs, sweet red pepper, snow peas, carrot, peanuts and cilantro leaves. In a bowl, combine the peanut butter and sesame salad dressing. Serve the salad with the dressing. Nutrients per Serving: Calories 382 Fat 25 g Saturated fat 5 g Carbohydrates 18 g Fiber 5 g Protein 23 g Cholesterol 135 mg Sugars 10 g Sodium 472 mg Potassium 463 mg

Turkey & Veggie Soup

This delectable turkey and vegetable soup will warm you up on chilly nights. You only need 30 minutes to prepare the comforting dish. Serving Size: 6 Preparation & Cooking Time: 30 minutes Ingredients: 1 tablespoon oil 5 carrots, chopped 1 onion, chopped 2/3 cup quick-cooking barley 6 cups low-sodium chicken broth 2 cups turkey breast, cooked and sliced into cubes 2 cups fresh baby spinach Pepper to taste

Instructions: Pour the oil into a pan over medium high heat. Cook the onion and carrots for 5 minutes, stirring often. Pour in the broth. Stir in the barley. Bring to a boil. Reduce heat. Cover and simmer for 15 minutes. Add the spinach, turkey and pepper. Cook for 5 minutes. Nutrients per Serving: Calories 208 Fat 4 g Saturated fat 1 g Carbohydrates 23 g Fiber 6 g Protein 21 g Cholesterol 37 mg Sugars 4 g Sodium 662 mg Potassium 474 mg

Chocolate Pudding

Going on a healthy diet doesn’t mean completely forgoing delicious treats. Here’s your favorite chocolate pudding in a healthy way that you can easily make at home. Serving Size: 4 Preparation & Cooking Time: 50 minutes Ingredients: 3 tablespoons cornstarch 2 tablespoons sugar 2 tablespoons baking cocoa Pinch salt 2 cups chocolate soy milk 1 teaspoon vanilla extract Instructions:

Combine the cocoa, sugar, cornstarch and salt in a pan over medium heat. Stir in the milk. Cook while stirring until the mixture has thickened. Reduce heat and cook for 2 minutes. Stir in the vanilla. Let cool. Transfer to a serving bowl. Refrigerate for at least 30 minutes before serving. Nutrients per Serving: Calories 127 Fat 2 g Saturated fat 0 g Carbohydrates 25 g Fiber 1 g Protein 3 g Cholesterol 0 mg Sugars 16 g Sodium 112 mg Potassium 187 mg

Southwestern Steak Salad

Toss together bow-tie pasta, steak, onions and peppers for a delightful salad dish that can be served either cold or room temperature. Serving Size: 4 Preparation & Cooking Time: 45 minutes Ingredients: 1 beef sirloin steak, sliced into strips Salt and pepper to taste ¼ teaspoon ground cumin 1 sweet onion, sliced into rings 3 Poblano peppers, sliced in half 2 ears sweet corn 1 tablespoon olive oil 2 cups whole wheat bow tie pasta, cooked according to package directions

2 tomatoes, diced Dressing 1 tablespoon olive oil ¼ cup lime juice ¼ teaspoon ground cumin ¼ cup fresh cilantro, chopped Salt and pepper to taste Instructions: Season the steak with salt, pepper and cumin. Coat the onion, peppers and corn with the olive oil. Grill the steak for 7 to 8 minutes per side. Grill the vegetables for 5 minutes per side. Slice the kernels from the corn cob. Chop the onion and peppers. Toss together the onion, peppers, corn, steak, pasta and tomatoes in a bowl. In another bowl, combine the olive oil, lime juice, ground cumin, fresh cilantro, salt and pepper. Drizzle the dressing over the salad and toss to combine. Nutrients per Serving: Calories 456 Fat 13 g Saturated fat 3 g Carbohydrates 58 g Fiber 8 g Protein 30 g Cholesterol 34 mg Sugars 15 g Sodium 378 mg Potassium 519 mg

Yogurt Parfait with Grapefruit & Lime

This refreshing yogurt treat won’t leave you wanting. Best of all, it’s packed with nutrients that make the indulgence guilt-free. Serving Size: 6 Preparation & Cooking Time: 35 minutes Ingredients: 2 tablespoons lime juice 2 teaspoons lime zest 4 cups low-fat plain yogurt 4 red grapefruits, sliced 3 tablespoons honey Mint leaves, chopped Instructions: In a bowl, combine the lime juice, lime zest and yogurt.

Layer the grapefruits and yogurt mixture in a mason jar. Top with the honey and mint leaves. Seal the jar and refrigerate for 30 minutes. Nutrients per Serving: Calories 207 Fat 3 g Saturated fat 2 g Carbohydrates 39 g Fiber 3 g Protein 10 g Cholesterol 10 mg Sugars 36 g Sodium 115 mg Potassium 761 mg

Cabbage Unroll

Cabbage rolls are popular all over the world. They are typically served in Northern China, North Africa, Western Asia, and many parts of Europe. Here’s a recipe that tweaks the recipe a little by slicing the cabbage and adding tomato sauce to create a deeper flavor. Serving Size: 6 Preparation & Cooking Time: 40 minutes Ingredients: 1 teaspoon olive oil 1 onion, chopped 1 lb. lean ground beef 8 oz. tomato sauce 28 oz. canned tomatoes 2 tablespoons cider vinegar

1 teaspoon dried thyme 1 teaspoon dried oregano 1 tablespoon brown sugar Pepper to taste 1 green bell pepper, sliced into strips 6 cups cabbage, sliced 4 cups cooked brown rice Instructions: Pour the oil into a pan over medium heat. Cook the onion and beef for 7 minutes, stirring often. Pour in the tomato sauce and canned tomatoes. Add the cider vinegar, dried thyme, dried oregano, brown sugar and pepper. Stir well. Cook for 2 minutes. Stir in the bell pepper and cabbage. Cook for 6 minutes. Serve the cabbage mixture with the rice. Nutrients per Serving: Calories 332 Fat 5 g Saturated fat 2 g Carbohydrates 50 g Fiber 9 g Protein 22 g Cholesterol 43 mg Sugars 12 g Sodium 439 mg Potassium 877 mg

Hummus with Veggies

If you love hummus, you’re going to fall even more in love with this hummus dip layered with chopped veggies and feta cheese. This is one healthy snack you can’t say no to. Serve with baked pita chips. Serving Size: 12 Preparation & Cooking Time: 15 minutes Ingredients: 10 oz. hummus ¼ cup red onion, chopped 2 tomatoes, chopped 1 cucumber, chopped ½ cup Greek olives, chopped 1 cup feta cheese, crumbled For serving

Baked pita chips Instructions: Spread the hummus in a round dish. Arrange the onion, tomatoes, cucumber and olives. Sprinkle the cheese on top. Refrigerate for 10 minutes. Serve with the baked pita chips. Nutrients per Serving: Calories 88 Fat 5 g Saturated fat 2 g Carbohydrates 6 g Fiber 2 g Protein 4 g Cholesterol 5 mg Sugars 1 g Sodium 275 mg Potassium 151 mg

Pinto & Rice Salad

This nutrient-dense salad can be your go-to option when you want something healthy and filling for your lunch or dinner. Serving Size: 4 Preparation & Cooking Time: 30 minutes Ingredients: 1 tablespoon olive oil 1 cup corn kernels 1 onion, chopped 2 cloves garlic, minced 1 ½ teaspoons ground cumin 1 ½ teaspoons chili powder 15 oz. pinto beans, rinsed and drained 8 oz. cooked brown rice

½ cup salsa ¼ cup fresh cilantro, chopped 4 oz. green chili, chopped 2 cups Romaine lettuce, sliced ¼ cup cheddar cheese, shredded Instructions: Add the oil to a pan over medium high heat. Cook the corn and onion for 5 minutes. Stir in the garlic. Season with the cumin and chili powder. Cook while stirring for 1 minute. Stir in the beans, salsa, cilantro and green chili. Top the Romaine lettuce with the mixture and sprinkle with the cheese. Nutrients per Serving: Calories 331 Fat 8 g Saturated fat 2 g Carbohydrates 50 g Fiber 9 g Protein 12 g Cholesterol 7 mg Sugars 5 g Sodium 465 mg Potassium 881.5 mg

Beef & Veggie Soup

For chilly nights, simmer up this comforting beef and vegetable soup that takes only 1 hour or less to prepare. Be sure to use high quality lean ground beef to get the best results. Serve with crusty bread. Serving Size: 8 Preparation & Cooking Time: 1 hour Ingredients: 1 onion, minced 2 cloves garlic, minced 1 ½ lb. lean ground beef 2 ribs celery, chopped 10 oz. carrots, sliced into strips ¼ cup tomato paste 15 oz. low-sodium beef broth

14 oz. canned diced tomatoes 1 zucchini, chopped 1 ½ cups cabbage, shredded ½ cup green beans, trimmed and sliced 1 potato, chopped ½ teaspoon dried oregano 1 teaspoon dried basil Salt and pepper to taste Parmesan cheese, grated Instructions: Add the onion, garlic and beef to a pot over medium heat. Cook until the beef is browned on all sides. Drain the fat. Stir in the celery and carrots. Cook while stirring for 7 minutes. Add the tomato paste. Cook for 1 minute. Pour in the broth. Add the tomatoes, zucchini, cabbage, green beans and potato. Season with the dried oregano, dried basil, salt and pepper. Bring to a boil. Reduce heat and simmer for 45 minutes. Top with the Parmesan cheese before serving. Nutrients per Serving: Calories 207 Fat 7 g Saturated fat 3 g Carbohydrates 14 g Fiber 3 g

Protein 21 g Cholesterol 57 mg Sugars 7 g Sodium 621 mg Potassium 872 mg

Turkey Burger with Basil

Here’s a different kind of burger that will satisfy your cravings but won’t shoot up your blood pressure levels! Instead of beef or pork, we make a patty using ground turkey, so you get a snack that’s lighter and lower in fat and calories. Serving Size: 4 Preparation & Cooking Time: 30 minutes Ingredients: Patty 1 lb. lean ground turkey 2 tablespoons oat bran 1 clove garlic, minced ¼ cup fresh basil, chopped 3 tablespoons barbecue sauce Garlic salt and pepper to taste

Burger 4 whole wheat burger buns, split Provolone cheese slices Red onion, sliced thinly Tomato, sliced Fresh basil leaves Instructions: Combine the lean ground turkey, oat bran, garlic, fresh basil, barbecue sauce, garlic salt and pepper in a bowl. Shape the mixture into patties. Add the patties to the grill. Grill over medium heat for 3 to 5 minutes per side. Serve the turkey burger in the buns with the toppings. Nutrients per Serving: Calories 315 Fat 11 g Saturated fat 3 g Carbohydrates 29 g Fiber 4 g Protein 27 g Cholesterol 78 mg Sugars 8 g Sodium 482 mg Potassium 445 mg

Turkey Nuggets with Tomato Salad

The rich flavor of turkey makes it ideal to be turned into nuggets. Here’s a simple and easy to follow recipe that pairs turkey nuggets with colorful tomato salad. Serving Size: 6 Preparation & Cooking Time: 45 minutes Ingredients: Salad 1 tablespoon red wine vinegar 2 tablespoons olive oil ½ teaspoon sugar ¼ teaspoon dried oregano Salt and pepper to taste 3 tomatoes, sliced

¼ cup red onion, chopped 1 rib celery, chopped 1 tablespoon fresh basil, sliced thinly Nuggets 20 oz. turkey breast fillet 1 teaspoon lemon pepper seasoning Salt and pepper to taste 1 egg 1 cup breadcrumbs ½ cup walnuts, chopped ½ cup Parmesan cheese, grated 3 tablespoons olive oil Garnish Chopped fresh basil Instructions: Combine the red wine vinegar, olive oil, sugar, dried oregano, salt and pepper. Mix well. Stir in the tomatoes, red onion, celery and basil. Cover and refrigerate until ready to serve. Slice the turkey breast into cubes. Flatten with a meat mallet. Season with the lemon pepper seasoning, salt and pepper. Dip in the egg. Mix the breadcrumbs, walnuts and Parmesan cheese. Dredge the turkey cubes with the breadcrumb mixture. Pour the olive oil into a pan over medium heat. Cook the turkey nuggets for 3 minutes per side or until golden and crispy. Serve the turkey nuggets with the tomato salad.

Nutrients per Serving: Calories 351 Fat 21 g Saturated fat 3 g Carbohydrates 13 g Fiber 2 g Protein 29 g Cholesterol 68 mg Sugars 4 g Sodium 458 mg Potassium 368 mg

Steak & Strawberry Salad

You probably haven’t thought of this combination yet, but steak strips and strawberries actually go well together tossed with lettuce and other salad ingredients. The hearty salad is best served with blue cheese dressing. Serving Size: 4 Preparation & Cooking Time: 30 minutes Ingredients: 1 beef top sirloin steak Salt and pepper to taste 2 teaspoons olive oil 2 tablespoons lime juice Salad 10 cups Romaine lettuce, sliced 2 cups strawberries, sliced in half

¼ cup red onion, sliced thinly ¼ cup walnuts, toasted and chopped ¼ cup blue cheese, crumbled Low-fat balsamic vinaigrette Instructions: Sprinkle both sides of the steak with the salt and pepper. Add the oil to a pan over medium heat. Cook the steak for 6 to 7 minutes per side. Let sit for 5 minutes before slicing into strips. Dip in the lime juice. Arrange the Romaine lettuce in a serving platter. Top with the steak strips, strawberries, onion, walnuts and cheese. Serve the salad with the vinaigrette. Nutrients per Serving: Calories 289 Fat 15 g Saturated fat 4 g Carbohydrates 12 g Fiber 5 g Protein 29 g Cholesterol 52 mg Sugars 5 g Sodium 452 mg Potassium 477 mg

Quinoa & Veggie Dip

This is the perfect appetizer for a healthy buff. But don’t make the mistake of thinking that it’s bland and boring because it’s not. The dip made with quinoa and chopped vegetables will surely surprise you. Serving Size: 32 Preparation & Cooking Time: 40 minutes Ingredients: 30 oz. black beans, rinsed and drained ½ teaspoon cayenne pepper 1 ½ teaspoons paprika 1 ½ teaspoons ground cumin Salt and pepper to taste 1 2/3 cups water, divided 2/3 cup quinoa, rinsed and drained

5 tablespoons lime juice, divided 2 ripe avocados, chopped ¼ cup fresh cilantro, minced 1 cup sour cream, divided ¼ cup red onion, chopped 3 tomatoes, chopped ¾ cup zucchini, chopped ¾ cup cucumber, chopped Instructions: Combine the black beans, cayenne pepper, paprika, ground cumin, salt, pepper and 1/3 cup of the water. Process until smooth. Set aside. In a pan over medium heat, cook the quinoa with the remaining water according to the directions in the package. Fluff the cooked quinoa with a fork. Stir in half of the lime juice and set aside. Mash the avocado, remaining lime juice, cilantro and 2 tablespoons of the sour cream. Layer the bean mixture, avocado mixture, quinoa, and the remaining sour cream. Top with the onion, tomatoes, zucchini and cucumber. Refrigerate for 10 minutes before serving. Nutrients per Serving: Calories 65 Fat 3 g Saturated fat 1 g Carbohydrates 8 g Fiber 2 g Protein 2 g Cholesterol 4 mg

Sugars 1 g Sodium 54 mg Potassium 225 mg

Pita Pockets

Pita turns into pockets stuffed with delicious sweet potatoes and chickpeas for a quick and easy Mediterranean snack. Serving Size: 6 Preparation & Cooking Time: 30 minutes Ingredients: 2 sweet potatoes, sliced into cubes Water 1 red onion, chopped 30 oz. garbanzo beans, rinsed and drained 3 tablespoons vegetable oil, divided Salt to taste 2 teaspoons garam masala 2 cloves garlic, minced

1 tablespoon lemon juice 1 teaspoon ground cumin 1 cup plain Greek yogurt 12 whole wheat pita pocket halves, toasted 2 cups baby spinach ¼ cup fresh cilantro, minced Instructions: Preheat your oven to 400 degrees F. Add the sweet potatoes to a pot over medium heat. Cover with water. Cook until tender. Transfer to a bowl. Stir in the onion and chickpeas. Pour in 2 tablespoons of the vegetable oil, the garam masala and salt. Spread the mixture in a baking pan. Roast for 15 minutes. Coat the garlic with the remaining oil. Roast in the oven for 10 minutes. Transfer to a food processor. Add the lemon juice, cumin and yogurt. Stuff the pita pockets with the chickpea and sweet potato mixture, yogurt mixture, spinach and cilantro. Nutrients per Serving: Calories 462 Fat 15 g Saturated fat 3 g Carbohydrates 72 g Fiber 12 g Protein 14 g Cholesterol 10 mg

Sugars 13 g Sodium 662 mg Potassium 728 mg

Banana Split in a Bowl

Make your favorite dessert healthier with the addition of raspberries, almonds and whole grains. Here’s how to start your mornings in a healthier way. Serving Size: 4 Preparation & Cooking Time: 10 minutes Ingredients: 4 bananas, peeled and sliced in half 2 cups nonfat vanilla flavored Greek yogurt 1 cup fresh raspberries 2 peaches, sliced 2 tablespoons sunflower seeds 2 tablespoons almonds, toasted and slivered ½ cup granola 2 tablespoons honey

Instructions: Arrange the banana slices in a bowl. Spread the yogurt on top. Top with the raspberries and peaches. Sprinkle with the sunflower seeds, almonds and granola. Drizzle with the honey. Nutrients per Serving: Calories 340 Fat 6 g Saturated fat 1 g Carbohydrates 61 g Fiber 9 g Protein 17 g Cholesterol 0 mg Sugars 38 g Sodium 88 mg Potassium 345 mg

Peach Tart

Here’s a delightful way to make use of peaches—turn it into a decadent pie to serve as a dessert or snack. Serving Size: 8 Preparation & Cooking Time: 1 hour and 20 minutes Ingredients: Crust ¼ cup butter, softened ¼ teaspoon ground nutmeg 3 tablespoons sugar 1 cup all-purpose flour Filling 2 tablespoons all-purpose flour 2 lb. peaches, sliced

1/3 cup sugar 1/8 teaspoon almond extract ¼ teaspoon ground cinnamon ¼ cup almonds, toasted and slivered For serving Whipped cream Instructions: Preheat your oven to 375 degrees F. Beat the butter, nutmeg and sugar until fluffy. Stir in the flour. Whisk until well blended. Press the crust onto a pie pan. Bake in the oven for 10 minutes. Let cool on a wire rack. In a bowl, mix the flour, peaches, sugar, almond extract and ground cinnamon. Top the crust with the peach mixture. Sprinkle the almonds on top. Bake in the oven for 45 minutes. Serve with the whipped cream. Nutrients per Serving: Calories 222 Fat 8 g Saturated fat 4 g Carbohydrates 36 g Fiber 3 g Protein 4 g Cholesterol 15 mg Sugars 21 g

Sodium 46 mg Potassium 259 mg

Creamy Asparagus Soup

This thick, creamy and silky asparagus soup will surely complete your dinner meal. Top it with salad croutons before serving. Serving Size: 12 Preparation & Cooking Time: 1 hour and 10 minutes Ingredients: 1 tablespoon olive oil 1 tablespoon butter 1 onion, chopped 1 carrot, sliced thinly 2 lb. asparagus, trimmed and sliced into pieces 2/3 cup long grain brown rice 6 cups low-sodium chicken broth ¼ teaspoon dried thyme

Salt and pepper to taste For serving Croutons Low-fat sour cream Instructions: Add the olive oil and butter to a pot over medium heat. Cook the vegetables for 10 minutes, stirring often. Pour in the broth. Then, add the rice. Season with the dried thyme, salt and pepper. Bring to a boil. Reduce heat and cover the pot. Simmer for 45 minutes. Turn off the heat and let cool. Transfer the soup to a blender or food processor. Process until pureed. Put the pureed soup back to the pot. Heat through for 10 minutes. Top with the croutons and sour cream. Nutrients per Serving: Calories 79 Fat 3 g Saturated fat 1 g Carbohydrates 11 g Fiber 2 g Protein 4 g Cholesterol 3 mg Sugars 2 g Sodium 401 mg Potassium 634 mg

Almond & Chai Granola

Serve this power-packed and nutrient-dense granola either for breakfast or for a snack. You’ll surely enjoy it. Serving Size: 8 Preparation & Cooking Time: 1 hour and 50 minutes Ingredients: 2 chai tea bags ¼ cup boiling water 3 cups instant oats 1 cup sweetened coconut flakes 2 cups almonds, chopped ¼ cup olive oil ½ cup honey 1/3 cup sugar

¾ teaspoon ground cinnamon ¼ teaspoon ground cardamom ¾ teaspoon ground nutmeg 2 teaspoons vanilla extract Pinch salt Instructions: Preheat your oven to 250 degrees F. Add the chai tea bags to the boiling water. Soak for 5 minutes. Mix the oats, coconut flakes and almonds in a bowl. Remove the tea bags from the water. Add the olive oil, honey, sugar, cinnamon, cardamom, nutmeg, vanilla extract and salt to the tea. Mix well. Pour the mixture into the bowl with the oats. Spread the mixture in a baking pan. Bake in the oven for 1 hour and 15 minutes, stirring every 15 minutes. Let cool before serving. Nutrients per Serving: Calories 272 Fat 16 g Saturated fat 3 g Carbohydrates 29 g Fiber 4 g Protein 6 g Cholesterol 0 mg Sugars 16 g Sodium 130 mg Potassium 250 mg

Sweet Potato & Black Bean Bowl

You don’t have to be a vegan or vegetarian to enjoy this dish. The bowl that combines rice, black beans and sweet potatoes is not only filling and delicious but also quite versatile. You can add in vegetables that you have in your kitchen. Serving Size: 4 Preparation & Cooking Time: 30 minutes Ingredients: ¾ cup long grain rice 1 ½ cups water ¼ teaspoon garlic salt 3 tablespoons olive oil, divided 1 large sweet potato, peeled and diced 1 red onion, minced 4 cups fresh kale, chopped

15 oz. black beans, rinsed and drained 2 tablespoons sweet chili sauce For serving Sweet chili sauce Lime wedges Instructions: Add the rice, water and garlic salt to a pot over medium high heat. Bring to a boil. Reduce heat and simmer for 20 minutes. Turn off heat. Let sit for 5 minutes. Transfer to serving bowls. Pour 2 tablespoons of the olive oil into a pan over medium heat. Cook the sweet potato for 6 to 8 minutes. Stir in the onion. Cook for 6 more minutes. Add the kale. Cook for 5 minutes. Add the beans. Cook for 3 minutes. Add the chili sauce and remaining oil to the rice. Top with the sweet potato mixture. Serve with the additional sweet chili sauce. Garnish with the lime wedges. Nutrients per Serving: Calories 435 Fat 11 g Saturated fat 2 g Carbohydrates 74 g

Fiber 8 g Protein 10 g Cholesterol 0 mg Sugars 15 g Sodium 405 mg Potassium 679 mg

Fish Tacos

These fish tacos would certainly pop up at the dinner table. The secret is grilling the marinated fish fillets first before adding them to the tortillas. Don’t be surprised when you see they’re gone in an instant! Serving Size: 6 Preparation & Cooking Time: 30 minutes Ingredients: ¼ cup olive oil 1 teaspoon paprika 1 teaspoon ground cardamom Salt and pepper to taste 6 mahi mahi fillets 12 corn tortillas, warmed 2 cups red cabbage, chopped

1 cup fresh cilantro, chopped ½ tablespoon lime juice Hot pepper sauce Salsa verde Instructions: Mix the olive oil, paprika ground cardamom, salt and pepper in a bowl. Brush both sides of the fish with the mixture. Cover and refrigerate for 30 minutes. Grill the fish over medium heat for 5 minutes per side. Transfer the fish to a cutting board. Flake the fish. Top the tortillas with the fish flakes, red cabbage and cilantro. Drizzle with the hot pepper sauce and lime juice. Serve the tacos with the salsa verde. Nutrients per Serving: Calories 284 Fat 5 g Saturated fat 1 g Carbohydrates 26 g Fiber 4 g Protein 35 g Cholesterol 124 mg Sugars 2 g Sodium 278 mg Potassium 350 mg

Minty Chickpea Tabbouleh

Whether you serve this chickpea tabbouleh warm or chilled, it never fails to impress. It’s not only tasty and filling but also packed with fiber and nutrients. Serving Size: 4 Preparation & Cooking Time: 30 minutes Ingredients: 2 cups water 1 cup bulgur 1 cup peas 15 oz. chickpeas, rinsed and drained ½ cup fresh parsley, minced ¼ cup olive oil ¼ cup fresh mint, minced 2 tablespoons lemon juice 2 tablespoons sun-dried tomatoes Salt and pepper to taste

Instructions: Add the water and bulgur to a pan over medium high heat. Bring to a boil. Reduce heat and simmer for 10 minutes. Stir in the peas. Cook for 5 minutes. Drain and transfer the mixture to a bowl. Stir in the rest of the ingredients. Serve right away or refrigerate first for a few minutes before serving. Nutrients per Serving: Calories 380 Fat 16 g Saturated fat 2 g Carbohydrates 51 g Fiber 11 g Protein 11 g Cholesterol 0 mg Sugars 6 g Sodium 450 mg Potassium 627 mg

Chicken & Veggie Wrap

If you’re looking for a nutritious meal that won’t take too long to prepare, here’s a good option you’d definitely have to try—chicken and vegetables wrapped in a whole wheat tortilla. Serving Size: 8 Preparation & Cooking Time: 30 minutes Ingredients: 1 cup shelled edamame Dressing 2 tablespoons olive oil 1 teaspoon sesame oil 2 tablespoons orange juice ½ teaspoon ground ginger Salt and pepper to taste

Wraps 1 cup chicken breast, cooked and chopped ½ cup sweet red pepper, sliced thinly 1 cup cucumber, sliced thinly ½ cup carrots, shredded 1 cup sugar snap peas, chopped 2 cups fresh baby spinach 8 whole wheat tortillas Instructions: Cook the shelled edamame according to the directions in the package. Drain and rinse under cool running water. Drain well. In a bowl, mix the dressing ingredients. In another bowl, combine the chicken and vegetables. Stir in the dressing. Top the tortillas with the mixture. Fold the sides and roll up. Nutrients per Serving: Calories 214 Fat 7 g Saturated fat 1 g Carbohydrates 28 g Fiber 5 g Protein 12 g Cholesterol 13 mg Sugars 2 g Sodium 229 mg Potassium 237 mg

Corn, Tomato & Ricotta Pasta Salad

This quick and delicious pasta salad is sure to impress everyone during dinner. The best thing about it is that it barely takes half an hour to prepare. Serving Size: 8 Preparation & Cooking Time: 30 minutes Ingredients: 3 cups whole wheat elbow macaroni 1 tablespoon olive oil 2 cups cherry tomatoes, sliced in half 15 oz. cannellini beans, rinsed and drained 1 cup corn kernels ½ cup ricotta cheese ¼ cup Parmesan cheese, grated ½ cup red onion, chopped 2 tablespoons fresh basil, minced

3 cloves garlic, minced 3 cups baby spinach ½ teaspoon dried rosemary Salt and pepper to taste Chopped fresh parsley Instructions: Cook the pasta according to the directions in the package. Rinse under cool running water and drain. In a bowl, combine all of the ingredients including the pasta. Serve right away. Nutrients per Serving: Calories 275 Fat 5 g Saturated fat 1 g Carbohydrates 46 g Fiber 8 g Protein 13 g Cholesterol 7 mg Sugars 4 g Sodium 429 mg Potassium 552 mg

Whole Grain Banana Pancake

Jumpstart your morning with a breakfast meal that’s packed with whole grains and potassium. You can make this ahead of time and freeze it until ready to serve. Serving Size: 8 Preparation & Cooking Time: 30 minutes Ingredients: 1 cup all-purpose flour 1 cup whole wheat flour ½ teaspoon salt 1 teaspoon ground cinnamon 4 teaspoons baking powder 2 eggs 2 cups nonfat milk

1 banana, mashed 1 tablespoon maple syrup ½ teaspoon vanilla extract 1 tablespoon olive oil For serving Banana slices Honey or maple syrup Instructions: In a bowl, combine the all-purpose flour, whole wheat flour, baking powder, ground cinnamon and salt. In another bowl, beat the eggs and milk. Stir in the banana, maple syrup, vanilla extract and olive oil. Gradually add the egg mixture to the flour mixture. Mix well. Pour the batter into a pan over medium heat. Once you see bubbles on the surface, flip the pancakes. Cook for 5 minutes. Top with the banana slices and drizzle with the maple syrup. Nutrients per Serving: Calories 186 Fat 4 g Saturated fat 1 g Carbohydrates 32 g Fiber 3 g Protein 7 g Cholesterol 48 mg Sugars 7 g Sodium 392 mg Potassium 556 mg

Peach & Raspberry Pancake

This pancake topped with peaches and raspberries makes for a great breakfast dish that will also give you the energy you need for the day. Serving Size: 4 Preparation & Cooking Time: 35 minutes Ingredients: ½ cup fresh raspberries 2 peaches, sliced ½ teaspoon sugar 1 tablespoon butter 3 eggs, beaten ½ cup nonfat milk ½ cup all-purpose flour Salt to taste

¼ cup vanilla yogurt Instructions: Preheat your oven to 400 degrees F. In a bowl, combine the raspberries, peaches and sugar. Add the butter to a pie plate. Heat inside the oven until melted. In another bowl, beat the eggs and milk. Stir in the flour and salt. Add the mixture to the pie pan. Bake in the oven for 20 to 22 minutes. Serve with the yogurt. Nutrients per Serving: Calories 199 Fat 7 g Saturated fat 3 g Carbohydrates 25 g Fiber 3 g Protein 9 g Cholesterol 149 mg Sugars 11 g Sodium 173 mg Potassium 461 mg

Garlic Chicken with White Wine

This garlic chicken gives you a fancy dinner but doesn’t stress you out at all. Here’s how to make the elegant dish at home. Serving Size: 4 Preparation & Cooking Time: 30 minutes Ingredients: 4 chicken breast fillets Salt and pepper to taste 1 tablespoon olive oil 2 cups baby Portobello mushrooms, sliced 1 onion, chopped 2 cloves garlic, minced ½ cup dry white wine Instructions:

Flatten the chicken breast using a meat mallet. Season with the salt and pepper. In a pan over medium heat, add the oil and cook the chicken for 5 minutes per side. Stir in the onion and mushrooms. Cook for 2 minutes. Add the garlic. Then, cook for 30 seconds. Pour in the wine. Bring to a boil. Scrape the browned bits from the bottom of the pan. Cook for 2 minutes. Nutrients per Serving: Calories 243 Fat 7 g Saturated fat 2 g Carbohydrates 5 g Fiber 1 g Protein 36 g Cholesterol 94 mg Sugars 2 g Sodium 381 mg Potassium 258 mg

Conclusion High blood pressure is considered a silent killer and should be addressed as soon as possible. Recognizing the risk factors that you have, consulting your doctor, increasing your physical activity, and eating a balanced diet are just some of the things you can do to ensure your optimal health. The DASH diet is not only a wonderful way to maintain healthy blood pressure levels but is also ideal for people who are looking to reduce their daily salt intake. Try all of the delicious recipes in this cookbook and realize that eating healthy can be delightful and worthwhile.

About the Author A native of Albuquerque, New Mexico, Sophia Freeman found her calling in the culinary arts when she enrolled at the Sante Fe School of Cooking. Freeman decided to take a year after graduation and travel around Europe, sampling the cuisine from small bistros and family owned restaurants from Italy to Portugal. Her bubbly personality and inquisitive nature made her popular with the locals in the villages and when she finished her trip and came home, she had made friends for life in the places she had visited. She also came home with a deeper understanding of European cuisine. Freeman went to work at one of Albuquerque’s 5-star restaurants as a souschef and soon worked her way up to head chef. The restaurant began to feature Freeman’s original dishes as specials on the menu and soon after, she began to write e-books with her recipes. Sophia’s dishes mix local flavours with European inspiration making them irresistible to the diners in her restaurant and the online community. Freeman’s experience in Europe didn’t just teach her new ways of cooking, but also unique methods of presentation. Using rich sauces, crisp vegetables and meat cooked to perfection, she creates a stunning display as well as a delectable dish. She has won many local awards for her cuisine and she continues to delight her diners with her culinary masterpieces.

Author's Afterthoughts

I want to convey my big thanks to all of my readers who have taken the time to read my book. Readers like you make my work so rewarding and I cherish each and every one of you. Grateful cannot describe how I feel when I know that someone has chosen my work over all of the choices available online. I hope you enjoyed the book as much as I enjoyed writing it. Feedback from my readers is how I grow and learn as a chef and an author. Please take the time to let me know your thoughts by leaving a review on Amazon so I and your fellow readers can learn from your experience. My deepest thanks, Sophia Freeman

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