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DASH adaptations

DASH adaptations

When my mom was told she had high blood sugar and high cholesterol, I told her I would help her continue to enjoy eating, feel satisfied and maintain her weight while getting the sugar and cholesterol under control without medication. These are adaptations from the DASH Diet dev by US Dept Health.

(10 Recipes) Created by GIDGET73

Recipes in this Collection

Steel Cut Oatmeal in Rice Cooker- DASH compliant
(no ratings)

Submitted by GIDGET73

Carbs: 52.7g | Fat: 10.4g | Fiber: 7g | Protein: 8.1g | Calories: 307
Spanish Rice adapted from DASH
(no ratings)

Submitted by GIDGET73

Carbs: 33.1g | Fat: 7.9g | Fiber: 3.2g | Protein: 19.4g | Calories: 286.6
Chicken Salad - DASH Adaptation
(no ratings)

Submitted by GIDGET73

Carbs: 4.2g | Fat: 7.3g | Fiber: 0.8g | Protein: 28.9g | Calories: 204.8
Costa Rican-Style Tilapia with Pineapples Black Beans and Rice
(no ratings)

Cookbook creator says: Still looking for a lower sodium salsa, used medium hot with tomatoes with no salt added to compensate for amount. It is reflected here. With a lower sodium salsa you could use only salsa and double it (I would recommend this way)

Submitted by GIDGET73

Carbs: 73.9g | Fat: 11.8g | Fiber: 11g | Protein: 39.9g | Calories: 555.8
Herbed Grilled Chicken with Rice and Peas
(no ratings)

I make large batches of Rice and use them for a couple of different meals to save prep time. This recipe doesn't take long if the rice is already done.

Submitted by GIDGET73

Carbs: 49.8g | Fat: 3.4g | Fiber: 6.5g | Protein: 65.1g | Calories: 512.8
Tuna Salad with Balsamic Vinegar
(no ratings)

Submitted by GIDGET73

Carbs: 3.3g | Fat: 4.9g | Fiber: 0.3g | Protein: 14.2g | Calories: 113.3
Pancakes topped with Applesauce, Blueberries and Walnuts
(no ratings)

Cookbook creator says: Darlene's adapted healthy living pancakes

Submitted by GIDGET73

Carbs: 72.8g | Fat: 8.9g | Fiber: 10.2g | Protein: 14.8g | Calories: 409.4
(no ratings)

Be careful with the amount of salt you add to season these

Submitted by GIDGET73

Carbs: 38.6g | Fat: 7.3g | Fiber: 5.2g | Protein: 4.1g | Calories: 231
(no ratings)

This is a common food grouping for a quick sautee over noodles, rice or greens

Submitted by GIDGET73

Carbs: 9.4g | Fat: 7.4g | Fiber: 2.3g | Protein: 1.8g | Calories: 103.1
(no ratings)

The trick here is to avoid adding salt, avoid overuse of oil

Submitted by GIDGET73

Carbs: 53g | Fat: 6.7g | Fiber: 6.7g | Protein: 9.9g | Calories: 287.8
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