Dash Diet Meals # 3- Omelet, Honey Garlic Lamb Ribs

Dash Diet Day # 3

I found some lab ribs while shopping at the store last night. It is rare to find lamb so I  decided I will make a meal with reduced salt.  The problem with the ribs is the same with pork ribs is that it is a very fatty cut. Lamb chops a better for the diet and you could most certainly use those instead.  I reduced the amount of fat by trimming as much fat away as possible before cooking as I do this with most meats. 

Finding low sodium ham may be a problem. While shopping last night at the super Wal-Mart I was not able to find any. You want the sodium content to be 140 mg or less.

I will have to find a source of WellShire Farm which claims 80 to 90 mg depending on they type or Sara Lee is another source on low fat ham. I will be on the search. 

    

Daily Goal: 2,000 [1,600] (1,200) calories 

Omelet Breakfast

Omelet with 1/2 diced tomato

2 slices whole wheat toast [1] (0) 

4 teaspoons jam [2 teaspoons] (0)

1 Small banana

8 oz. nonfat milk

Lunch

Ham and Swiss Sandwich:

  2slices whole grain bread [(1)]

  2 oz. ham

  1 oz. low-sodium, low fat Swiss cheese [(.6 oz.)]

  1/4 cup shredded cabbage or lettuce mix

   2 slices tomato

   mustard

1/2 cup baby Carrots

8 grape tomatoes

1 apple [(small)]

Dinner 

2 oz (2 ribs) .Honey Garlic lamb ribs 

1 baked potato [(1/2)]

1 cup steamed broccoli

1 1/2 cup mixed salad with 2 T. low fat and salt dressing [(1 T.)]

1 Skinny Cow Ice cream sandwich

Recipes:

Omelet

1/2 cup egg substitutes or 4 egg whites

1/4 cup diced red peppers

1/2 tomato chopped

1/4 cup onions

Heat a nonstick pan over medium heat, spray with nonstick cooking spray. saute the peppers and onions until slightly soft.

Pour the eggs over the peppers and onions. Carefully lift the sides of the omelet as eggs starts to set and let the uncooked egg flow under. Repeat until the egg is almost all the way set. Add chopped tomatoes to one side. Fold the egg over the tomatoes. Slip onto a plate. 

Honey Garlic Lamb Ribs

3 lbs. lamb ribs

2 cloves garlic, crushed

Small amount of ginger crushed or 1 teas. dried ginger

1/2 c. soy sauce, low salt

1/2 cup sake wine or pineapple juice

1/2 cup honey

Make sure you take the extra fat off of the ribs to moderate the lamb taste and make the dish less fattening.

Place the lamb in a baking dish. Crush the garlic and ginger on the bottom of a mixing bowl. Add the other ingredients. Mix well; pour over lamb. refrigerate at least three hours or over night, turning occasionally. Place lamb on grill reserving marinade. You could also pan broil the lamb.If using a grill cook 6 to 7 inches from heat source or bake in the oven at 400 degree F (200 degrees C). Cook at least15 to 17 minutes each side or until it is done to your preference. Make sure you brush frequently with the marinade you reserved. 4 servings.

Servings Per Recipe: 6

Amount Per Serving

Calories: 510

• Total Fat: 37g
• Cholesterol: 112mg
• Sodium:   276.33mg 34% 
• Total Carbs: 10.4g
•     Dietary Fiber: 1g
• Protein: 25.8g

Dash Diet- Day 2 - Salmon

DASH DIET Day  # 2


This is the second DASH diet I have worked on. The breakfast takes a little more time but can be made quickly. The breakfast has orange juice and you will need to be careful on the amount. The juice has a high calorie count. I suggest that you measure everything until you get to the point you can eyeball amounts. A scale and a measuring cup is you friend. Most people are not aware of the REAL portions you should eat. The 1200 diet has no toast and the 1600 has only one slice and the amount of the jam is reduced. Make sure you have you milk. If you do not like milk or cannot drink it try to find something you can drink that is not high in sodium. I usually do not have a snack but it it is good to have the ingredients around in case you have a hungry day. If you limit the amount of food too much you will difficult to stay on the diet.

BREAKFAST 

Omelet

2 slices whole wheat toast [1] (0) 

4 teaspoons jam [2 teaspoons] (0)

1 cup mixed berries

6 oz. orange juice [(4 oz.)]

8 oz. nonfat milk

Lunch

Turkey and Swiss Sandwich:

  2 slices whole wheat bread [(1)]

  2 oz. ham and 1 oz. low-sodium Swiss cheese [(0.6)]

  1/4 cup shredded cabbage

  2 slices tomato

  Mustard

1/2 cup Baby carrots 

8 grape tomatoes

1 med apple [(small)]

Snack

1/4 cup Mixed nuts [1 T.)] 

6 oz artificially sweeten yogurt

4 oz. Mixed fruit

Dinner

 4 oz. Roasted Salmon

1/2 cup baked Sweet Potato

1 cup steamed broccoli

1 1/2 cups Mixed Salad with 2 Tablespoons Vinaigrette dressing [(1 T.)]

1 slice Italian bread (0)

1/2 c. nonfat artificially sweetened frozen yogurt

Recipes:

Breakfast Omelet - 1 serving

1/2 cup egg substitute or 4 egg whites

1 1/2 tbsp. water

Diced onions

Sliced mushrooms

3 fresh basil leaves or any spices you enjoy.

ground pepper

Spray pan with non-stick cooking spray. Saute the vegetable. Pour egg whites in pan. Let it cook until bottom is set and then gently flip. Finish eggs and then fold in half. Slip onto plate.

Roast Salmon- 2 servings

2 4 oz. pieces of salmon with skin

2 teaspoon olive oil

1 tablespoon chives

Preheat the oven to 425 degrees F. Line a baking sheet with foil. Rub the salmon with the olive oil. Roast in the oven skin side down for around 12 minutes or until fish flakes easily. Remove skin off the salmon and place the salmon on a serving plate. Discard the skin. Sprinkle with herbs or slat free spices, as desired.

Dash Meals - Day One

This is a Dash Diet one meal for a 2,000 [1,600] and (1,200) calorie meals. If you have different calorie amounts adjust as needed. The breakfast is for a quick breakfast using the convenience of Quaker Oats Weight Control Oatmeal. The problem with most convenience foods and processed foods is that they tend to contain a lot of salt so  you will have to be careful the remainder of the day with your salt consumption. I carefully made the other meals very with restricted salt.  I usually do not have a problem with the calories, fiber and protein. If you are just beginning to lower your salt intake start small. Make the meals and add a small amount of salt until you get to the point of not adding salt to your meals. If you slowing reduce the amount it will make it much easier to get to the lower salt levels without giving up. This is the same for going to whole wheat and lower fat dairy products. Both of the recipes for dinner are very easy. I put a link for the Chicken  Piccata.  The potatoes recipe is below. If you are on the lower calorie diets you will not want to make the potatoes. The good think about this diet is you will not get a good amount of fiber in your diet. Make sure you drink enough water per day. You can adjust the meals as needed. I am not having the snack so will add  the one slice of wheat bread to my lunch. The tuna with the added vegetables add a lot of fiber and vitamins.

DASH DIET - #1 Breakfast

Cereal, Dates, Skim Milk

1 package Quaker Oats Weight Control Oatmeal

8 oz. skim milk

¼ cup (40 g.) Chopped dates

LUNCH

Half Tuna Sandwich: 1 slice whole wheat bread (0) , ½ c. low sodium light tuna salad [(1/3 cup)] topped with ¼ cup cucumber slices

Salad: 1 romaine lettuce with 8 grape tomatoes and 2 T nonfat Italian dressing, no salt

8 oz. nonfat milk

½ cup no sugar added fruit cocktail

DINNER

3 oz. Low- Sodium Chicken Piccata

1 serving Parmesan Potatoes (0)

½ cup Green beans, Salt Free

Green Salad: Mixed greens with 2 T. oil and vinegar dressing [(1 t)]

2 chocolate chip cookies [(0)]

1 cup grapes (0)

SNACK

¼ cup almonds [(1 T)]

6 oz. nonfat, artificially sweetened, peach yogurt

Below is the recipe for the Dash Diet Chicken Piccata
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1143134

Parmesan Potatoes

1 pound potatoes (small red potatoes) or sliced baking potatoes
1/2 cup grated Parmesan cheese
non-stick cooking spray
1 teaspoon dried oregano
1 teaspoon dried basil

Preheat over to 400 degrees F. Place the potatoes in a small roasting pan. Spray with the non-stick cooking spray. Sprinkle with the cheese, oregano, and basil. Cook for about 40 minutes, or until tender.

Low Salt/Fat chicken salad

6 oz. can low-sodium tuna
2 tablespoons low fat mayonnaise
1/4 cup celery
1/4 grated carrots
ground pepper

Mix together the ingredients.

LOW SODIUM NINE BEAN SOUP

This is an easy, flavorful soup that has lots of variations and I have made it a lot of way. Today I have made changes to the original recipe to make it more healthy but I wanted it to still be full of flavor. In the original recipe I used had a lot of salt in it and would make my salt intake over my limit per day. Therefore, I modified the recipe to have a soup with very little salt. The picture above shows the soup without the pasta and using one turkey leg. If may seem that with only one turkey leg you would not get enough protein but you will actually get 56% of your daily total. Beans are power packed with protein and fiber. Now look at the sodium it is only 2%. I was able to only eat 679 mg of the 1456 mg I am trying to limit for the day. 




Nutrition Facts

Serving Size: 1 bowl ( the recipe serves 8)

Amount per Serving

Calories 409

Calories from Fat 56.8

% Daily Value *

Total Fat 6.31g

9%

Saturated Fat 1.74g

8%

Cholesterol 48mg

15%

Sodium 64.29mg

2%

Total Carbohydrate 57.72g

19%

Dietary Fiber 11.3g

45%

Sugars 7.42g

Protein 28.24g

56%

Est. Percent of Calories from:

Fat

13%

Carbs

56%

Protein

27%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily 

values may be higher or lower depending on your calories needs.

1 package soup beans (see note)
2 quarts water.
1 ham bone and scraps ( if you use ham use low sodium) , or turkey leg or 1 1/2 pounds chuck roast
1 28-oz. can tomatoes- no salt or low salt, coarsely chopped or one can diced tomato and green chilies (RoTel)
1 large onion
2 celery stalks, cut into small slices
2 large carrots, peeling and sliced into rounds
1 teaspoon chili powder or 2 teaspoons mixed spices (thyme, savory, sage, oregano) Mrs. Dash original works good.
2 medium potatoes cut into bite size pieces
2 small sweet potatoes, cut into bite size pieces
Brown sugar to taste (I did not use)
1/4 pound pasta (not used but is a nice addition if whole wheat is used)

In a very large soup kettle, soak the beans overnight or use the quick method.
Add the meat and bring to a boil over high heat. Reduce heat and simmer, covered 2 hours. Add tomatoes and onion, chilies powder or herbs and the remaining ingredients, except the potatoes.  Cook 1 hour longer. If the soup gets too thick add more water. Remove meat, chop it into bite size pieces. and return to soup. If you want to add the pasta cook in another pot according to package directions and then add to the soup. Serve.

Crockkpot Method: Put all the ingredients in a crockpot/slowcooker and cook for 8 to 10 hours on low. Take out of the pot and cook for 10 minutes on a stove. If you want to add the pasta cook in another pot according to package directions and then add to the soup. Serve.

BEAN MIX-
1 pound of each bean
-white navy beans
-white lima beans
black beans
kidney beans
pinto beans
green peas
lentils
garbanzos
barley
Mix the legumes and barley. Divide into 9 bags (2 cups). Add 1 dreid hot chili and seal. Store in refrigerator until ready to use.

Phytohaemagglutinin, Beans and your Slow Cooker

Phytohaemagglutinin (Kidney Bean Lectin)is found in many types of beans but Kidney beans have the greatest concentration. The consumption of raw or undercooked beans causes the syndrome and can be hard to diagnose because the symptoms are the same as other types of food poisoning. So you may be wondering what does this have to do with crock pots and slow cookers? Apparently the cooking of beans in a crock-pot will not generate a high enough temperature to eliminate the toxin.


The good news is with proper cooking techniques you will eliminate this toxin. The most important step to take is to hard boil the beans for at least ten minutes. When I cook beans I soak either using the long soak for the short soak method of getting the beans to a boil and then letting them sit and soak a couple of hours. I then drain the beans. Draining the beans reduces the other affect beans tend to cause. I then put the beans back in a pot with fresh water and bring the beans to a boil. I then boil for at least 10 minutes but usually longer and depending on what is going on I will pour the cooking beans in a slow cooker to complete the cooking. I usually like to cook the beans all the way with only water because salt and other ingredients can make beans hard.


Enjoy your chili and other bean recipes which are still a good source of protein but remember to cook them properly.

Red kidney bean toxins +

Beans and other legumes: Types and cooking tips

 

White Sauce

You can save money and use less fat and salt by making your own white sauce. Use the different options to use instead of canned soups. For example, if you make the option below for mushroom sauce you can used instead of mushroom soup. The cheese sauce is good for pouring over vegetables instead of the expensive packages of cheese sauce vegetables in the frozen section. Below the recipe gives you the amounts to adjust for different thickness. If you cannot use flour your can substituent corn starch or potato starch for the thickener. Just mix the last two with the liquid before putting into the saucepan.


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Medium thick White Sauce

none

3 tablespoon butter or margarine
3 tablespoon flour
1 cup milk, stock or combination
1/4 teaspoon Salt

Melt the butter or margarine in a heavy saucepan. Blend in the flour and
slat and cook and stir until bubbly. Using a whisk to prevent lumps ass the
milk, stock or combination. Cook just until smooth and thicken. Makes a
little over 1 cup. this medium -thick compares to undiluted condensed soups
and makes approximately the same amount that a 10-oz can has.

Ingredients for different thickness of sauces:

Thin white sauce use: 1 tablespoon margarine and 1 tablespoon flour.
Medium: 2 tablespoons margarine and 2 tablespoons flour
Thick: 4 tablespoons margarine and 4 tablespoons flour.

Options for flavor:

Cheese: add 1/2 cup grated cheese and 1/4 teaspoon dry mustard

Mushroom:add 1/4 cup chopped mushrooms and 1 tablespoon finely chopped
onion in margarine before adding flour.

Chicken sauce: use chicken broth or bouillon as half the liquid. Add 1/4
teaspoon poultry seasoning or sage and diced cooked chicken if available.

Celery sauce: Saute 1/2 cup chopped mushrooms and 1 tablespoon finely
chopped onion in margarine in margarine before adding flour.

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Crispy Baked Fish Sticks

If you have never tried panko bread crumbs you will need to try them for this recipe and others using bread crumbs. I purchase mine in the Asian food section of the grocery store. These crispy crumbs make fish sticks so wonderful you will not want to go back to  frozen fish sticks. Have these with a salad and rice for a wonderful easy meal.

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Crispy Baked Fish Sticks

fish, main dish

2 tablespoon vegetable oil
2 cups panko
1 teaspoon Salt
1/4 teaspoon cayenne peper
3 each aggs; beaten
1 1/2 pounds boneless cod or halibut fillets; cut into 3/4 inc thick st

Spread oil on pan. I found you might need more than 2 tablespoons. Position
the rack near the top 1/3 of the oven and preheat to 450°F. In a large
bowl mix the panko, alt and cayenne. In another bowl beat the eggs, Coat
the fish with the beaten eggs and then coat with the panko. Set on the
plate until you have all of the fish ready to put on preheated pan.

Arrange the fish on the preheated pan and bake, turning once until just
cooked through, about 10 minutes.

Preparation Time:  15

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Beirocks

Original 

       I first discovered these tasty German Beef cabbage pastries at the local grocery store in Abilene, Kansas in the Deli section. However, you can make them easily yourself for a great do-ahead entree or snack for large groups or for outdoor entertaining. A lot of families like to make them for Oktoberfest events in the United States since cabbage is less expensive and easy to find in the fall. This entree could become a favorite for your family too. They are great to have ready in the fridge or freezer for a quick meal.  They are can make a low cost meal if you prepare them yourself. They call called Bierocks in Kansas but are called other names elsewhere  They are usually popular in areas settled by the Volga Germans who that migrated from Russia. The Beirocks also similar to the pirogi  (Polish Cuisine) and pirog (Russian Cuisine).


     You can also add ingredients such as ketchup, cheese and BBQ sauce.
I have made some variations to this recipe for some of the pastries by leaving out the caraway seed: Chinese Style-added stir fry sauce, Pakistan Style-Added Shan Seekh Kabab BBQ mix, Mexican Style-used Mexican Sausage.  


Today I am using the light wheat bread recipe from the "Artisan Bread in Five Minutes a Day'. This cookbook uses recipes that you can store in the refrigerator until the day you want to bake. I wanted to make the Beirock s with whole wheat bread which is likely how the original Beirocks were made before white four was readily available. The light wheat bread is a versatile light wheat bread. The light bread did not work for this recipe It tasted good but was too sticky to roll out as need for this recipe. 


16 turnovers

1 package dry yeast
1 cup warm water (105F to 115F)
2 tablespoons sugar
2 tablespoons vegetable oil
1 teaspoon salt
1 egg
3 to 3 1/2 cups all-purpose flour
Beef and Cabbage filling margarine or butter, softened

Dissolve yeast in warm water. Stir in sugar, oil, salt, egg, and 1 cup of the flour. Beat until smooth. Mix in enough remaining flour to make dough soft but easy to handle. Turn onto well floured surface; knead until smooth and elastic, about 5 minutes. Place in greased bowl; turn greased side up. Cover; let rise until double about 1 hour. Prepare Beef and Cabbage Filling; cool.

Punch down dough. Roll into 16 inch square on well-floured cloth-covered board; cut into sixteen 4-inch squares. Place about 1/4 cup filling on center of each square. Bring corners up and together; pinch to seal. Place seam side down on greased cookie sheets. Shape into rounds. Let rise until double, about 1 hour. Heat oven to 375 degrees F. Bake until light brown, 20 to 25 minutes. Brush tips with margarine.

Beef and Cabbage Filling

1 pound ground beef
4 cups shredded cabbage
1 small onion, chopped
1/4 cups water
1 1/2 teaspoon salt
1/2 teaspoon caraway seed
1/8 teaspoon pepper

Cook and stir beef in 10 inch skillet until light brown; drain. Stir in cabbage, onion, water, salt, caraway seed and pepper. Heat to boiling; reduce heat. Cover and simmer until cabbage is tender, 10 to 15 minutes.

Tip: You can use frozen dough for one loaf found in the freezer section of most grocery stores in the United States and follow instructions for the raising and shaping.

Do ahead tip:These can be baked, wrapped and refrigerated no longer than 24 hours or frozen up to 2 weeks. Cover and heat refrigerated or frozen turnovers in 350 degrees F. oven until hot, 20 to 30 minutes.

Cost:
Feb 2009

Bread Dough cost : 1.25
Ground Beef: 2.62
Cabbage: 2.01

Total cost excluding spices: $5.88

Cost per person for six: .98 USD

Update on Prices:

October 2011

Today the ground chuck is advertised for $ 2.59 pound and the frozen bread is costing around $1.99 for a package of three.  So it would cost around  $6.58 to make the bierocks.  Cost per person: $1.09

Beanie Weenee Dinner

Beanie Weenee Dinner
Originally uploaded by Lakenvelder

Meal Plan:

Beanie Weenee or Beans and Franks
Tossed Salad
Dressing
Brown Bread
Chocolate Mouse

This is one of those dishes that people seem to love or hate from childhood. I really do not remember having this dish very at home and maybe at the lunch line.
This meal is a better for you version of the dish by using less fat and salt. The home-baked beans have about half the amount of fat found in a large can of brown beans in tomato sauce. I cooked the beans before in just water to get them tender. I found with hard water and not knowing the age of the beans can make it be a hit and miss with beans at times and you can get some rather hard beans after cooking them in the sauce for 8 hours. You should be able to cook the beans in just 1 ½ hours until tender depending on the two conditions and then add the remaining ingredients. You will also reduce some of the gas producing elements associated with bean dishes by removing most of the cooking water. That makes two good reasons to precook the beans in only water in my book.

The brown bread has a lot of sugar and you can substitute two pieces of wheat bread which will have fewer calories. However, the brown bread is simply sumptuous and was enjoyable with the meal. The salad was a plain tossed salad made of half romaine and half iceberg with cucumbers with a simple dressing. The dessert used skim milk, fat free whipped topping (cool whip) and sugar free pudding.

It was an easy meal that could be made during the week. Using canned tomatoes and beans would certainly make it even quicker but you would double the salt and fat content.


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Beanie Weenee or Beans and Franks

main dish

2 cups navy beans
1 medium onion; finely chopped
2 cloves garlic; finely chopped
1 tablespoon dry mustard
1/4 teaspoon black pepper
2 cups Water
3 tablespoon ketchup
2 tablespoon molasses
1 drop pepper sauce (optional)
2 weiners (hot dogs) sliced

Rinse the beans in cold water and remove any discolored or shriveled
beans,. Place in a pot and cover the beans with water. cover and bring to a
boil. Remove from the heat and let set for one hour.

Drain the water from the beans and add water to cover the beans. Cook the
beans in a slow cooker or pot until tender. Drain out the water but save up
to 2 cups of the water and put back into the oven safe pot with the
beans. Add the remaining ingredients and cover and bake for an hour or put
in slow cooker on warm until you are ready to add the wieners or hot dogs.
Add more water as needed. Add the Cut the wieners (hot dogs) into slice and
add to the beans until heated through.

You can use a can (14 oz) of baked beans by adding the 2 chopped wieners.
this would make 1 large serving and 1 small serving. It would also add al
lot more sodium.


Beef or pork wieners are high in fat and salt. You can use a lower fat or
tofu wiener to reduce the fat content.

Notes: Modified recipe from "Diabetes Meals for Good Health"

Yield: 2 servings

Preparation Time: 6-8 h

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Brown Bread

Brown Bread
Originally uploaded by Lakenvelder
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Boston Brown Bread

breads

2 cups raisins or other dried fruit
2 cups Water
1 teaspoon Salt
1 teaspoon baking soda
2 whole eggs
2 1/4 tablespoon Butter
1 cup sugar
1 teaspoon vanilla
2 3/4 cups flour

Preheat oven to 350°F. Simmer the raisins, water and salt for 15 minutes.
While still hot add baking soda and butter, stirring well. Set aside. Beat
in eggs, sugar and vanilla until well bended. Add the four and raisin
mixture stirring by hand. I add around 1/2 four and then some raisins
mixture until both are mixed in. Do not over mix. Bake in 3 well greased
and floured No .2 size cans. (Save from other meals) Fill about 3/4 full
and bake 35-40 minutes or until inserted straw comes out clean.

Yield: 3 loafs

Preparation Time: 40 mi

NYC Nutrilink: N0^00000,N4357^14429,N229^02047,N5511^18372
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NYC Nutrilink: N6180^20081

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Chocolate Moouse

Chocolate Moouse
Originally uploaded by Lakenvelder
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Chocolate Mousse

desserts

1 1/2 cups skim milk
1 4 serving package Chocolate instant sugar- Free Puddi
1 cup frozen whipped toppi

Make the chocolate pudding as directed by package. Fold in the thawed
whipped topping to make a marbled look. Pour into desert dishes and serve.
Decorate by adding shaved semi-sweet chocolate if desired.

You can use regular pudding but will ad more sugar.

Yield: 4 servings

Preparation Time: 5

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