A Bride Worth Billions (59 page)

How do you usually go shopping? Do you go empty handed? This strategy will no longer work. If you plan to stick to DASH and stay within budget, it is important that you start organizing.

Create a shopping list.

As your first step to organization, you should make a shopping list. We prepared a list here for you. You can adjust the portions and the items according to your weekly meal plan.

Whole Grains (6 to 8 servings daily)

_Barley

_Brown rice

_Wild rice

_Whole Wheat Couscous

_Spelt, Triticale, Kamut

_Whole Wheat Pasta

_Quinoa, Millet, Amaranth

_Steel Cut Oats

_Kasha (buckwheat)

_Bulgur

_Cereal (Muesli, Bran, Whole grain or steel cut oats)

_Bread (Whole grain or Whole wheat, Bagel, Pita, Pizza crust, English muffins or Corn tortillas)

Vegetables (4 to 5 servings daily)

_Artichokes

_Leafy greens (Kale, Collards, Turnip Greens or Swiss chard)

_Asparagus

_Radishes

_Onions (White, Red, Green or Yellow)

_Potatoes or Sweet Potatoes

_Peas (Snap, Green or Snow Peas)

_Leeks

_Mushrooms_Lettuce or Salad Greens

_Jicama

_Bell Peppers

_Cabbage

_Green Beans

_Broccoli

_Eggplant

_Celery

_Carrots

_Cucumbers

_Cauliflower

_Corn

_Brussels Sprouts

_Beets

_Root vegetables (Turnips, Parsnips or Rutabaga)

_Spinach

_Tomatoes

_Winter squash (Acorn, Pumpkin, Butternut or Spaghetti Squash)

_Summer squash (Zucchini, Crookneck or Yellow)

Fruits (4 to 5 servings daily)

_Apricots

_Apples

_Cherries

_Berries (Blackberries, Strawberries, Raspberries or Blueberries)

_Bananas

_Dates

_Citrus Fruits (Oranges, Grapefruit or Tangerines)

_Grapes

_Figs

_Mango

_Kiwi fruit

_Lemons or Limes

_Plums

_Pears

_Pineapple

_Raisins

_Papaya

_Prunes

_Melon (Honeydew, Cantaloupe or Watermelon)

_Peaches or Nectarines

Meat, Poultry, Fish and Soy-Based Products (6 servings or less daily)

_Salmon

_Fish Fillet

_Sliced Deli Meat

_Beef (Flank, Round or Sirloin)

_Turkey or Chicken (skinless)

_Shrimp

_Pork Tenderloin

_Tempeh

_Eggs

_Tofu

Dairy Products: Low Fat or Fat Free (2 to 3 servings daily)

_Buttermilk

_Yogurt

_Margarine

_Hard Cheese (Cheddar, Parmesan or Monterey Jack)

_Feta Cheese

_Mozzarella

_Sour Cream

_Soft Cheese

_Kefir

_Milk

_Cottage Cheese

_Goat Cheese

Nuts and Seeds (4 to 5 servings weekly)

_Cashew

_Walnuts

_Almond

_Soy Nuts

_Hazelnut

_Peanuts

_Pecans

_Sunflower or Pumpkin Seeds

_Nut butter

Frozen Foods

_Fruits with no added sugar

_
100% Fruit Juice

_Plain Vegetables

_Whole Grain Waffles

_Veggie Burgers

_Skinless Chicken Breast

_Whole Grain Pancakes

_Plain Fish Fillet

_Shellfish

_Whole Grain French Toast

_100% Fruit Juice Bars

Canned Goods

_Applesauce

_Whole tomatoes

_Canned salmon or tuna in water

_Broth

_Beans and Lentils (Split Peas, Garbanzos, Kidney, White, Black, Pinto or Refried Beans)

_Chiles

_Soup

_Tomato Paste and Sauce

Packaged Snacks

_Dried Fruits

_Whole Grain Pretzels

_Whole Grain Popcorn

_Whole Grain Crackers

Beverage

_Sparkling Water

_Vegetable Juice (Low sodium)

_100% Fruit Juice

_Herbal Tea

Do not forget your herbs and spices such as garlic, pepper, rosemary, paprika, parsley, tarragon, bay leaf, cayenne pepper, mint or whatever your DASH recipe calls for. You are also allowed a variety of spreads, sauces and condiments.

Remember, this is just a sample shopping list. You can take out some of the stuff you do not need. Specify the quantities with your daily or weekly recommended serving sizes in mind.

Choose what’s in season.

As mentioned previously, you can also opt for canned fruits and vegetables but the fresh kind is always the best. This means you should take advantage of fruits and vegetables in season. They are not only fresher; they are also cheaper.

Go skinless.

As with fruits and vegetables, fresh seafood, meat and poultry are also more desirable. Moreover, you have to pick the skinless kind. This will help make sure you get the much needed nutrients without the extra cholesterol from skin and fat.

Always choose low-sodium.

You have the option to cook with canned products. However, these canned goods are usually high in sodium. Not all of them are. You have to find those that are low in sodium whether you are buying soups, sauces, broth, canned fruits or vegetables. Read the label. Unless it has reduced sodium content, do not put it on your basket. The same rule applies for picking out your condiments and dressings.

Be careful of calories.

Most people get a chunk of their calories from beverages. While you are allowed to have fruit juices, tea, milk, etc., it is important to pay attention to calorie content. Choose fat-free or low-fat milk. Pick reduced sodium and 100 percent vegetable and fruit juices.

Don't stock up.

Once you have planned out your weekly menu, make a list of your needed ingredients. Buy only what's on that list. Stick to the list. Avoid wasting money on unnecessary ingredients that you have a slim chance of using. This way, you have a fresh batch of ingredients every week.

Unlike other diets, DASH is not complicated. It is simple enough to follow. The thing is you are probably eating most of the acceptable foods already. What's left to do is to make sure you eat them in the right portions. That means you can simply adjust some of your favorite meals according to the DASH diet rules.

Dash Breakfast Ideas

If you are fond of having cereals for breakfast, you can have some even on a DASH diet. However, you should choose whole grain cereal with low-fat milk. To make sure your bowl of cereal is truly DASH-friendly, add some berries to it. You can do the same for oats. Adding nuts and seeds is also a good idea for that unique texture.

For a DASH omelet, add more vegetables in there. What do you think of chopped tomatoes, mushrooms, spinach, onions and broccoli? It is a surefire way of ensuring that you meet your daily recommended serving of vegetables. Smoothies also make a good breakfast idea. Put frozen fruits in the blender. Add low fat yogurt in the mix and blend well.

Another super easy breakfast idea is half of a whole-grain English muffin with tomato spread and low fat cheese. You can toss it in the broiler and heat until the cheese melts. If you like toasts, choose the whole grain kind of bread. Use a nut butter spread with some slices of apple or banana.

Mix it up so you do not get easily bored with your breakfast options. Here are a few more ideas.

Crunchy Breakfast Mix

Ingredients:

1 tiny pinch of Dash salt

1/2 cup light raisins

1/4 teaspoon apple pie spice

1 tablespoon melted butter

1/4 cup sliced almonds

2 cups oat square cereal

Directions:

1. Mix the almonds and cereal in a baking pan.

2. Add the apple pie spice along with the melted butter and a pinch of salt. Toss well.

3. Put the pan in the baking oven preheated to 300 degrees Fahrenheit. Let it bake for 20 minutes.

4. Take it out of the oven and set aside to cool.

5. Add the raisins and serve.

This recipe makes 10 servings. You can make a big batch for breakfast or snacks. You can store the leftover in an airtight container. It will last a week.

Apple Currant Muesli

Makes 1 serving

Ingredients:

1 tiny pinch of ground cinnamon

2 tablespoons of dried currants

1/2 medium apple, diced

3/4 cup fat-free milk

3/4 cup low fat muesli

Directions:

1. Combine all the ingredients in a bowl.

2. Mix well and serve.

You can enjoy this muesli with a breakfast shake. Just blend peeled oranges, banana slices, honey and fat-free milk. Add ice cubes and a dash of nutmeg. Enjoy!

Lunch Tips

You can have vegetable soups, whole grain sandwiches and green salads. Your options are endless. Here’s a good example of a DASH-friendly lunch.

Shrimp Quesadilla served with Jicama Salad

Makes 2 servings

Ingredients:

8 fresh cilantro leaves

4 8-inch whole wheat tortillas

2 jalapenos, diced

2 plum tomatoes, deseeded and diced

1/2 cup diced onion

1 teaspoon of ground cumin

6 ounces of shrimp, cooked and diced

3 ounces low-fat mozzarella, grated

Directions:

1. Mix the cheese, shrimp, cumin, onion, tomatoes and jalapeno in a bowl.

2. Divide the mixture into four portions. Lay the tortillas flat and spread the mixture.

3. Place the open tortillas in a heated non stick frying pan. Heat the tortillas until they turn brown.

4. Remove it from the pan and add the cilantro.

5. Fold the tortillas and cut into wedges.

Jicama Salad Ingredients:

Salt and pepper

2 tablespoons chopped fennel leaves

1/2 red onion, thinly sliced

1 fennel bulb, stemmed, cored and thinly sliced

1/2 pound jicama, cut into bite sized pieces

Tangerine

Directions:

1. Toss the jicama in bowl.

2. Add the rest of the ingredients.

3. Drizzle with tangerine juice.

4. Season with salt and pepper. Toss well and serve.

Dinner Suggestions

Here's a simple rule for you. Cut back on meat and double your vegetable portions. If you are planning to have some roasted meat, fish or chicken then you can double the portion of your vegetables by grilling a mix. You can grill zucchini, carrots, peppers, onions, cauliflower, mushrooms, etc. For flavor, add a sprinkle of balsamic vinegar over the vegetables. At the same time, you should not forget your whole grain dose.

Honeyed Chicken with Quinoa Bowl

Makes 2 servings

Chicken Ingredients:

1 scallion, sliced

1/2 teaspoon of cornstarch1 tablespoon of water

1 1/2 tablespoons of soy sauce with reduced sodium

1 1/2 tablespoons of honey

1 cup of cooked chicken breast, sliced thinly

1 tablespoon of sesame oil

Quinoa Bowl Ingredients:

  1/2 tablespoon of sesame oil

1 tablespoon of toasted sesame seeds

1 tablespoon of rice vinegar

1 cup of grated carrots

1/4 cup of rinsed quinoa

3/4 cup water

Directions:

1. Boil water in a saucepan.

2. Add rinsed quinoa.

3. Reduce the heat, cover and simmer for 10 to 14 minutes.

4. Remove the cover and set aside.

5. Make the carrot slaw by combining the carrots with the sesame seeds and oil as well as the rice vinegar in a bowl. Set aside.

6. In a smaller bowl, mix the cornstarch, tablespoon of water, soy, honey and sesame oil.

7. Pour the mixture into a heated skillet. Stir constantly until the mixture thickens.

8. Add the chicken into the skillet and make sure to coat it evenly with the sauce. Keep in heat for about a minute.

9. Divide the quinoa mixture into half and place in separate bowls.10. Add half a portion of the carrot slaw into each bowl.

11. Finally, add the chicken and sliced scallions.