DASH adaptations

DASH adaptations
(Recipe Collection)

10 Recipes Created by GIDGET73

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.

Recipes in this Collection

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

Submitted by GIDGET73

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

Submitted by GIDGET73

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

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)
Costa Rican-Style Tilapia with Pineapples Black Beans and Rice

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)
Herbed Grilled Chicken with Rice and Peas

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)
Tuna Salad with Balsamic Vinegar

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)
Pancakes topped with Applesauce, Blueberries and Walnuts

Cookbook creator says: Darlene's adapted healthy living pancakesSubmitted by GIDGET73

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

Be careful with the amount of salt you add to season theseSubmitted by GIDGET73

Carbs: 38.6g | Fat: 7.3g | Fiber: 5.2g | Protein: 4.1g | Calories: 231
sauteed tomato and red pepper
(no ratings)
sauteed tomato and red pepper

This is a common food grouping for a quick sautee over noodles, rice or greensSubmitted by GIDGET73

Carbs: 9.4g | Fat: 7.4g | Fiber: 2.3g | Protein: 1.8g | Calories: 103.1
Sauteed zucchini, tomato and red pepper with Penne
(no ratings)
Sauteed zucchini, tomato and red pepper with Penne

The trick here is to avoid adding salt, avoid overuse of oilSubmitted by GIDGET73

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