The Everyday DASH Diet Cookbook (6 page)

Mango Lassi

This refreshing Indian beverage could just be the original smoothie. The most difficult part is peeling the mango, but I’ve given instructions on how to accomplish this quickly and easily.

MAKES 1 SERVING

1 ripe mango, pitted, peeled, and coarsely chopped (see sidebar)

½ cup plain nonfat yogurt

½ cup fat-free milk

3 ice cubes

Pinch of ground cardamom (optional)

In a blender, puree the mango, yogurt, milk, and ice cubes until smooth. Pour into a tall glass. Sprinkle with the cardamom, if using. Serve immediately.

NUTRITIONAL ANALYSIS

(1 serving) 235 calories, 13 g protein, 47 g carbohydrates, 1 g fat, 3 g fiber, 5 mg cholesterol, 148 mg sodium, 853 mg potassium. Food groups: 1 dairy, 2 fruits.

Mangoes

A tropical fruit that is exported to the United States from Haiti, Mexico, and other hot weather locales, the mango has an exotic aroma and luscious flavor. However, the uninitiated will find it mystifying to peel and pit. Here’s how to do it:

First, be sure the mango is ripe. It should have a spicy/floral aroma and a slight “give” when squeezed gently. Place the mango on the work surface where it will balance itself. The pit, which is about ½ inch thick, will run horizontally through the center of the fruit. Use a sharp knife to cut off the top of the fruit, coming just above the top of the pit. Turn the mango over and cut off the other side of the fruit. Using a large metal serving spoon, scoop the mango flesh from each portion in one piece. The peeled mango can now be chopped or sliced as required. The pit portion can be pared with a small knife and the flesh nibbled from the pit as the cook’s treat.

Papaya and Coconut Breakfast Shake

Because of its high amount of saturated fat, I tend to discourage the use of coconut, but coconut water is fat-free. (Some recipes in the book call for light coconut milk, but that is an entirely different product.) Although it is a trendy beverage, coconut water does have its benefits: It is naturally sweet, low in calories and sodium, and high in potassium. The clear liquid comes from the center of green coconuts; skip boutique brands and look for reasonably priced canned coconut water in the Latino section of your market. Substitute 1 cup frozen papaya chunks for the fresh, if you wish, a swap that also makes a slushier drink.

MAKES 2 SERVINGS

1 ripe papaya, seeded, peeled, and cut into 1-inch chunks

1 cup plain low-fat yogurt

1 cup coconut water (not coconut milk)

2 tablespoons wheat germ

½ teaspoon zero-calorie sweetener (optional)

Puree all ingredients, including the sweetener (if using), in a blender. Pour into two tall glasses and serve.

NUTRITIONAL ANALYSIS

(1 serving) 158 calories, 8 g protein, 26 g carbohydrates, 3 g fat, 2 g fiber, 7 mg cholesterol, 39 mg sodium, 703 mg potassium. Food groups: ½ dairy, 1 fruit.

At-Home Cappuccino

Don’t rely on the local café to make your cappuccino when you can make one at home. An expensive espresso machine is nice to have, but you will get great results with a stovetop Italian coffeemaker (Bialetti is a common brand). These coffeemakers are reasonably priced, and every espresso lover should have one.

MAKES 2 SERVINGS

1 cup low-fat (1%) or fat-free milk

3 tablespoons ground espresso beans

Heat the milk in a small saucepan over medium heat until steaming. (Or heat in a microwave oven on high for about 1 minute.)

Meanwhile, add cold water to the bottom of the coffeepot up to the steam vent. Add the coffee beans to the basket and screw on the top. Bring to a boil over high heat and cook until the coffee has stopped sputtering through the vertical spout under the lid. Remove from the heat.

Pour the hot milk into a blender and process until foamy. Divide the coffee between two coffee cups. Spoon equal amounts of the milk from the blender to cover the coffee, then pour in the remaining milk. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 135 calories, 10 g protein, 17 g carbohydrates, 2 g fat, 0 g fiber, 12 mg cholesterol, 112 mg sodium, 843 mg potassium. Food groups: ½ dairy.

Gingered Green Tea

If you are a tea drinker, up your game with fresh ginger added to the brew. Green tea is loaded with powerful antioxidants and is a fine way to start the day.

MAKES 1 SERVING

2 quarter-sized slices unpeeled fresh ginger

¾ cup water

1 green teabag

Put the ginger in a small saucepan and smash the slices with the handle of a wooden spoon. Add the water and bring to a boil over high heat.

Add the teabag to a mug. Pour in the hot water with the ginger. Let steep for 2 to 3 minutes. Using a spoon, remove the ginger and teabag. Drink hot.

NUTRITIONAL ANALYSIS

(1 serving) 2 calories, 0 g protein, 1 g carbohydrates, 0 g fat, 0 g fiber, 0 mg cholesterol, 5 mg sodium, 66 mg potassium. Food groups: none.

Soups and Chowders

Old-Fashioned Chicken and Brown Rice Soup

Chicken and Spring Vegetable Soup

Mexican Chicken Tortilla Soup

Hearty Beef and Vegetable Soup

Lentil and Sausage Soup

Sausage Minestrone with Kale and Beans

Homemade Clam Chowder

Cod and Corn Chowder

Manhattan Snapper Chowder

Sweet Potato, Collard, and Black-Eyed Pea Soup

Homemade Chicken Broth

Soup is nourishing and satisfying. These recipes all make large batches because it is worth the minimal effort to make a large batch and freeze leftovers to serve as a quick meal at another time. But soup often relies on salty liquid as its base, so you need to have some tricks up your sleeve to keep the salt at bay. The vegetables in the base provide lots of flavor, so you can use a combination of broth and water and still have delicious soup. Be sure to use homemade or canned low-sodium broth, or leave the salt out altogether and season
each serving with just a pinch according to your taste. You can also round out your meal with fruit or an unsalted salad to fill you up without added sodium. Just skip the saltines!

Old-Fashioned Chicken and Brown Rice Soup

Nothing beats homemade chicken soup, but there are a couple of tricks to making a truly satisfying pot. First, use chicken thighs, as chicken breast tends to toughen and dry out with long simmering. Also, the rice should be cooked separately. If cooked directly in the soup, it will soak up too much of the broth and make a very thick soup. (This is true if you want to substitute noodles for the rice, too.) Boiling the brown rice like pasta takes a lot of the guesswork out of the process.

MAKES 8 SERVINGS

⅔
cup brown rice

1 tablespoon canola oil

1½ pounds boneless, skinless chicken thighs, excess fat trimmed, cut into bite-sized pieces

2 medium leeks, white and pale green parts only, chopped and well rinsed (2 cups), or 1 large yellow onion, chopped

2 medium carrots, cut into ½-inch dice

2 large celery ribs, cut into ½-inch dice

1 quart Homemade Chicken Broth (
here
) or canned low-sodium chicken broth

2 cups water

2 tablespoons finely chopped fresh parsley

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper

¼ teaspoon dried thyme

1 bay leaf

Bring a medium saucepan of lightly salted water to a boil over high heat. Add the rice and reduce the heat to medium-low. Cook at a low boil until the rice is tender, about 40 minutes. Drain in a wire sieve, rinse under cold water, and set aside.

Meanwhile, heat the oil in a large pot over medium-high heat. In two batches, add the chicken and cook, stirring occasionally, until lightly browned, about 6 minutes. Transfer to a plate.

Add the leeks, carrots, and celery to the pot. Reduce the heat to medium and cover. Cook, occasionally uncovering and stirring with a wooden spoon, loosening the browned bits in the bottom of the pot with the spoon, until the vegetables soften, about 5 minutes. Return the chicken to the pot. Add the broth and water and bring to a boil over high heat, skimming off any foam that rises to the surface. Stir in the parsley, salt, pepper, thyme, and bay leaf. Return the heat to medium-low and simmer, uncovered, until the chicken is tender and opaque when pierced with the tip of a sharp knife, about 40 minutes.