Third Week of DASH Recipes

  

All things DASH have been going very well, although my blood pressure has not altered much. Time will tell if this experiment works. I've really enjoyed finding new taste combinations and taking pictures of such vibrant colors.

The goal, if you remember, is to reduce the amount of sodium in my diet. I've gotten very good at hounding out the lowest percentages of sodium in cheese, yogurt, salad dressing, and whole grain bread. I even found this amazing chip company that makes their snacks from only the most natural ingredients. Check out their website: Food Should Taste Good.

Hope you enjoy some of this last week's recipes:

Spinach, Falafel and Tomato Salad

1 Serving (includes 3 ½ servings of vegetables)

Spinach

Tomatoes

Onions

Falafel, crumbled

Balsamic Vinaigrette

Fresh Mozzarella

Chop spinach, tomatoes and onions. Sauté onions until translucent, if desired. Prepare falafel according to box instructions. Crumble 2-3 falafels on top of salad. Sprinkle with dressing. Top with small chunks of fresh mozzarella.

Sweet Potato, Kidney Bean and Mushrooms on Quinoa

1 Serving (includes 3 servings of vegetables)

Onions

Garlic

½ medium Sweet Potato

Mushrooms

Italian herbs

2 tsp. Lemon Juice

2 tsp. White Vinegar

Paprika

Chili Powder

Black pepper

Cilantro

½ can of Kidney Beans

¼ cup Quinoa

Sauté onions, garlic, cubed sweet potatoes, sliced mushrooms. Add Kidney beans, herbs, lemon juice, vinegar, paprika, chili powder and pepper. Add a small amount of water and reduce heat. Cover and simmer until sweet potatoes are soft.

Cook quinoa according to instructions.

Super Veggie Pizza

1 Serving (includes 3 servings of vegetables)

 

Whole Wheat Pita

Heart Healthy Tomato Sauce

Spinach

Onions

Mushrooms

Italian Herbs

Garlic Powder

Fresh Mozzarella

Divide pita into two pieces, length wise.  Spread with sauce. Add vegetables, garlic and herbs. Top with thin slices of mozzarella. Cook at 400 degrees Fahrenheit  for 15-20 minutes, or until browned.

Lots-o-Veggies and Falafel Pita Sandwich

1 Serving (includes 3 servings of vegetables)

Whole Wheat Pita, cut in half

Small amount of mayonnaise

Cucumber

Tomato

Onion

Spinach

Falafel, crumbled

Balsamic Vinaigrette

Fill pitas with mayonnaise, vegetables and falafel. Sprinkle with small amount of dressing.

Mushroom, Spinach, and Tomato Grilled Cheese on Sun-dried Tomato Bread

1 Serving (includes 3 servings of vegetables)

 

Two slices of your favorite bread

Mustard

Mushrooms

Onions

Tomatoes

Spinach

Cheddar Cheese

Small amount of olive oil

Chickpeas, Sweet Potatoes and Eggplant with Cilantro

1 Serving (includes 3 servings of vegetables)

Olive oil

Onions

Sweet Potatoes, cubed

Garlic

Eggplant, cubed

½ can of Chick Peas/Garbanzo beans

Paprika

Cinnamon

Chili Powder

1 Tbsp. Lemon Juice

1 Tbsp. White Vinegar

Black Pepper

½ cup water

Cilantro

Sauté onions, sweet potatoes, eggplant, and garlic in small amount of olive oil. Add chick peas, paprika, pepper, chili powder, very small amount of cinnamon, lemon juice, vinegar. Reduce heat and add water. Cover and simmer until sweet potatoes are soft.

Top with chopped cilantro.

Some more DASH Diet Recipes from this Past Week

Broccoli, Spinach, Eggplant and Olive Tomato Sauce on Whole Wheat Couscous 

1 Serving (includes 4 servings of vegetables)

Olive Oil

Garlic

Onion

Eggplant

Broccoli

Spinach

Olives

Heart Healthy Tomato Sauce

Whole Wheat Couscous

Sauté all vegetables in a small amount of olive oil with garlic. Add tomato sauce.

Cook couscous according to directions.

Cream Cheese and Veggie Pita Sandwich

1 Serving (includes 2 servings of vegetables)

Whole Wheat Pita

Cream Cheese

Onion

Cucumber

Tomato

Oregano

Red Bean and Vegetable Stir Fry on Quinoa

1 Serving (includes 2 ½ servings of vegetables)

Olive Oil

Garlic

Onions

Orange, Yellow and Red Peppers

Broccoli

1/2 can of Kidney Beans

White Vinegar

Black Pepper

 

Sauté vegetables and garlic in a small amount of olive oil. Add Kidney Beans, vinegar and pepper.

Cook quinoa according to directions.

Chicken, Potato and Vegetable Stew

1 Serving (includes 3 servings of vegetables

Olive Oil

Garlic

Onions

Mushrooms

Spinach

Carrots

Potatoes

Italian Herbs

1/2 Chicken Breast, cubed

1/2 cup Water

1 tsp. White Vinegar

1 tsp. Apple Cider Vinegar

Black Pepper

Sauté vegetables and chicken in a small amount of olive oil. Once chicken is cooked, add water, both vinegars and pepper. Continue to simmer until potatoes are tender.

Veggie Tostada

1 Serving (includes 2 servings of vegetables)

Onion

Green Pepper

Tomato

Cilantro

Cheddar Cheese, shredded

Chili Powder

Garlic Powder

Eggplant without the Parmesan

1 Serving (includes 3 servings of vegetables)

Olive Oil

Eggplant

Onion

Garlic

Paprika

Black Pepper

Water

Heart Healthy Tomato Sauce

Cut eggplant into crescents, about ¼ inch thick. Sauté in a small amount of oil with onions and garlic. Sprinkle with pepper and paprika. Once both sides are browned, add a bit of water so the eggplant can continue to cook. Dollop small amounts of tomato sauce on each crescent.  Continue simmering until eggplant is soft.

Broccoli is a nice side.

Other meals:

Fruit in cereal/oatmeal

Roasted Eggplant, Onions and Cherry Tomatoes with Feta Cheese

Spinach, Green Pepper and Tomato Sandwich on a Whole Wheat Pita

Adventures in DASH dieting

A few months ago my doctor noticed that my blood pressure was a bit high. She recommended I go on a DASH diet. (See these handy websites for more info: http://dashdiet.org/default.asp, http://www.dashforhealth.com/) 

Now, the word “diet” usually makes me run for the door. It conjures up images of celery sticks and protein shakes. I like making food and finding new combinations of flavors. But DASH stands for “Dietary Approaches to Stop Hypertension.” The goal: to significantly reduce sodium intake and add tons more vegetables and fruit to your meals.  I thought to myself, “I can do that.” So I went to Devon market and bought $25 worth of fruits and vegetables, and some other handy ingredients.

I officially started the meal plan on Monday. Here are a few this past week’s recipes. 

 

I don’t specify the vegetable amounts for each recipe, but I do include the number of vegetable servings per meal. Vegetables can be fresh or frozen. If you use canned, rinse them well to remove salt.

Each meal can be accompanied by fruit of your choice.

Roasted Eggplant and Spinach Tomato Sauce on Whole Wheat Pearl Cous Cous

1 Serving (includes 3 ½ servings of vegetables)

Eggplant

Onion

Spinach

Olive Oil

Heart-Healthy Tomato Sauce (or homemade sauce made with vinegar instead of salt)

1/4 cup Whole Wheat Pearl Cous Cous

Garlic

Italian Spices

Pepper

Cut eggplant into cubes. Roast in oven until golden.

Sauté onions and spinach in a frying pan with a small amount of olive oil. Add as much tomato sauce as desired. Adjust head to low. Add pepper, garlic and spices to taste.

Cook 1/4 cup Wheat Pearl Cous Cous according to directions.

Broccoli Tuna Primavera on Cous Cous

1 Serving  (includes 3 servings of vegetables)

Onions

Broccoli

Olives

Tomatoes

Olive Oil

Can of Tuna

White Vinegar

Lemon Juice

Black Pepper

Garlic

Italian Spices

1/4  cup Cous Cous

Sauté onions, broccoli, olives and tomatoes in a small amount of olive oil. Add tuna.

Sprinkle garlic, pepper, and Italian spices to taste.

Cook cous cous according to directions.  

Flavor with lemon juice and white vinegar.

*The key to making recipes delicious without salt: white vinegar and/or lemon juice!

Chicken, Mushrooms, Carrots and Spinach on Quinoa

1 Serving (includes 3 servings of vegetables)

Small Chicken breast

Marinade:  white vinegar, black pepper, paprika

Onions

Mushrooms

Carrots

Garlic

Olive Oil

Spinach

Lemon Juice

1/4 cup Quinoa

Black Pepper

White Vinegar

Cube chicken break, marinate for 15 minutes. Sauté chicken. Set aside.

Sauté onions, carrots, mushrooms and garlic with a small amount of olive oil.

Steam spinach with lemon juice.

Cook quinoa according to instructions.

Layer as desired. Add white vinegar and pepper to taste.

Broccoli, Carrots and Tomatoes on Angel Hair Pasta

1 Serving (includes 3 servings of vegetables)

Onions

Carrots

Cherry Tomatoes

Broccoli

Olive Oil

Garlic

Angel Hair pasta (I didn’t have whole wheat pasta on hand, but use that if you can)

Cream cheese

Oregano

Pepper

Sauté onions, carrots, cherry tomatoes, broccoli, garlic in small amount of olive oil.  

Cook pasta according to directions.

Make a simple cream sauce by melting cream cheese and adding oregano, garlic and pepper.

Eggplant, Tomato and Cilantro Whole Wheat Pita Sandwich

1 Serving (includes 2 ½ servings of vegetables)

Whole Wheat Pita

Cream Cheese

Eggplant (Roasted leftovers from earlier in the week)

Tomatoes

Cilantro

Mexican Salad

1 Serving (includes 3 1/2 servings of vegetables)

Spinach

Onion

Green Pepper

Tomato

1/2 Can of Black Beans

1/2 Avocado

Garlic Powder

Chili Power

Lemon Juice

Shredded Sharp Cheddar Cheese

Chop spinach, onions, green pepper, tomatoes, and avocado (store ½ can for a later meal if you are only making one serving)

Rinse black beans well to remove salt.

Sprinkle with lemon juice, chili powder and garlic powder

Add a small amount of shredded cheese if desired

Also:

Spinach and Falafel Salad with tomatoes, fresh mozzarella, olives, and onions. Sprinkle with a low-sodium balsamic vinaigrette.

Mushroom, Tomato, Spinach and Onion Poppy Seed Bagel Sandwich

More to come next week!

Orange Cranberry Oatmeal Cookies

This past weekend I went on a church women's retreat in Lake Geneva, WI. It was wonderful to get out of the city and enjoy God's beautiful creation! I wanted to contribute something to the snack table so I made these cookies for the ladies.

I found the recipe online, but made some minor adjustments to fit the ingredients I had on-hand. Enjoy!
 
ORANGE CRANBERRY OATMEAL COOKIES
(makes 4 dozen cookies)

1/2 cup butter, softened
1/2 cup vegetable oil
1 cup brown sugar
1/2 cup sugar
2 eggs
1 Tablespoon vanilla extract
1 Tablespoon orange juice
1½ cup flour
1 teaspoon baking soda
1/2 teaspoon salt
3 cup oats
1 cup dried cranberries
1 cup/ 8 oz chocolate chips

Beat together butter, oil, sugars, eggs, vanilla, and orange juice until creamy. On top of the wet mixture, pour flour, baking soda and salt. Stir drys gently so there are no clumps. Add oats, cranberries and chocolate chips. Mix until well combined. Drop by rounded tablespoons onto greased cookie sheets. Bake at 350° 10-12 minutes. Cool on wire racks.

Let me know what you think!

Couscous Salad

I thought it would be good to start with my most recent recipe. To celebrate the 4th of July, one of my roommates and I went to the Chicago Botanical Gardens. We took this salad and a boat load of fruit kabobs for our picnic lunch. So good.

Cous Cous Salad

(Serves 4-5 people)

What you'll need:

Couscous

Olive Oil

Lemon Juice

White Vinegar

Garlic

Onions, finely chopped

Tomatoes, diced (1/2 a can or 1 fresh large tomato)

Garbanzo beans

Black Olives, sliced

Dried Parsley

Pepper

You can also add Feta Cheese.

Cook 1 1/2 cups of couscous according to package instructions.
Once the couscous is cooled and fluffed, add olive oil, vinegar and lemon juice. Every time I make this salad I use a different amount, so it's hard to say, but start with 1 Tablespoon of each and see how you like the taste. You'll probably need more vinegar than you think.

Next, stir in your garlic, onions, tomatoes, garbanzo beans and olives. Add pepper and parsley to taste.
Crumble feta cheese on top if desired.

Recommendation:
Experiment with this recipe. Try adding Bell Pepper, more garbanzo beans, or scallions instead of onions.

But most importantly, have fun!

An Introduction

My culinary journey began my junior year of college when I moved into a two-bedroom apartment with some friends. Aside from the house I grew up in, this was my first kitchen. Gone were the days of stale cafeteria food and ramen-noodle meals. Now I could actually cook and bake the things I wanted to eat.

I found myself creating recipes wherever I went: while working in the library; “resting” for 20 measures during an orchestra rehearsal; and walking home from class. There were definitely some flops (like the time I over-heated the water and killed the yeast, or that rice that is still stuck to the bottom of the pan). But in spite of these setbacks, my culinary ambitions have blossomed and it seems the stream of recipes in my head will never end.  

This blog is a compilation of some of those recipes, as well as favorites I’ve collected over the years from family and friends. I hope you enjoy cooking with this blog as much I have enjoyed making it.

All the images are photography. Historical and literary facts are taken from a variety of sources and are cited.

Enjoy!

-Rebecca 

 P.S. The title of this blog comes from Louisa May Alcott's Little Women. In the novel, the four sisters create a society based on the characters of Charles Dickens. The "little women" wrote stories and poems to share at each week's meeting. Beth, whose nickname is Mr. Tupman, was not very good at making up stories, so she wrote a recipe. So here you go: Mr. Tupman's "The History of a Squash."