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.

Roasted Vegetables

Roasted Vegetables,
originally uploaded by Lakenvelder.

This is a wonderful dish of fall type vegetables, If desired you can also add some potatoes, about 3.


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Roasted Vegetables



1 small butternut or lakoka squash, cubed
1 sweet potato, peeled and cubed
1 onion, quartered
1 tablespoon chopped fresh thyme or 1/4 teaspoon; dried
1/4 cup olive oil
2 tablespoons balsamic vinegar
salt and freshly ground black pepper to taste

1. Preheat oven to 475 degrees F (245 degrees C).

2. In a large bowl, combine the squash, and sweet potato.
Separate the red onion quarters into pieces, and
add them to the mixture.

3. In a small bowl, stir together thyme, rosemary, olive oil, vinegar,
salt, and pepper. Toss with vegetables until they are coated. Spread evenly on a large roasting pan.

4. Roast for 35 to 40 minutes in the preheated oven, stirring every 10
minutes, or until vegetables are cooked through and browned.

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Yankee Pot Roast & Vegetables

This is a very simple roast made in the crock pot Trim off excess fat. Cut into serving pieces and salt and pepper, Combine vegetables , bay leaves rosemary and thyme in the cooker. Place beef over vegetables. Pour broth over. Cover and cook on low for 8 1/2 to 9 hours. Remove beef and vegetables to serving platter

1 beef chuck pot roast
3 medium baking potatoes
2 large carrots, peeled and cut into 3/4 inch slices
2 ribs celery, cut into 3/4 inch slices
1 medium onion, sliced
1 large parsnip, cut into 3/.4 inch slices (optional)
2 bay leaves
1/2 teaspoon thyme leaves
1/2 cup reduce-sodium beef broth

To make gravy pour juices int a 2 cup measure, let stand 5 minutes and skim fat. Pour into sauce pan, For each cup juice, mix in 1 tablespoon cornstarch in 1/4 cup cold water, stir into boiling juices, Stir until thicken.

Brisket of Beef

5-6 pound brisket
3 large onions*
8 whole allspice
1 salt and pepper
1 garlic powder
1 paprika


Slice the onions paper thin Remove excess fat from brisket, but leave a little on top. Place one half of the onions on bottom of pan. Season the onions with a little salt, pepper, garlic powder and lots of paprika. Place brisket on top of onions, then other half of onions and allspice on top of the brisket.




Cover and roast in a 300 degree F. oven for 3 hours. Let it cool and then slice it very thin.

Servings: 8


If desired strain the juice in the pan and thicken it with a little cornstarch or serve it au jus.



NOTE:
Yes, you use three onions. It is not a typo.
Best when made one day in advance. .
Use a good roasting pan with a lit that fits well or covered with heavy duty aluminum foil.
This would be very good with carrots and potatoes roasted with the brisket.