DASH Sun-dried tomato dip with basil, nuts and yogurt

You all guys know that I'm a big nonfat greek yogurt fan! It is totally delish!

I'm gonna share with you guys my new dip recipe. Perfect for veggie chips, potato chips, veggie wedges, and as a spread for wraps, pockets, sandwiches and burgers. Hope you enjoy it!

I'm exploring with new textures and flavors. Sun-dried tomatoes are a good source of vit K, magnesium and niacin. They also taste pretty good in my book.

sun-dried tomatoes

INGREDIENTS

1/3 cup of finely chopped regular/unsmoked sun-dried tomatoes ( not the ones that comes in oil)
1 clove of garlic, chopped
2 tablespoons of sliced green onions ( mainly the green part)
1/4 cup of lightly chopped fresh basil leaves
1 cup of non fat greek yogurt, (my favorite is Chobani)
1 1/2 tablespoon of toasted and chopped pecans or walnuts
1 teaspoon of extra-virgin olive oil
Season to taste with No-Salt and black pepper to taste.




DIRECTIONS

Place all the ingredients in a bowl. Mix all together. Season with S&P to taste. Refrigerate. For better taste at least 1-2hrs before serving.



Enjoy!

Wonton Soup: DASH style

CHICKEN WONTONS AND WONTON SOUP WITH CHICKEN AND CABBAGE

I love wontons... chicken, pork, even shrimp wontons are AMAZING!!

Under DASH you should be able to enjoy every type of food out there. One should not miss out in life. We only have to find a way to make it healthier. :)

This is a one-pot super lazy recipe. Yes, lazy! I know! Crazy, huh! But so packed in flavor that I really had to share it. You could go all fancy with it. If you have tons of veggies and stuff. But the ingredients used in this recipe, I always have them around in the pantry... so for me is a no-brainer. My husband really likes it as well... so win, win!! :)

My favorite Chinese products are: low sodium soy sauce, sesame seed oil and ground ginger.These ingredients are just a one time investment. I can promise you that you would love them as much I do. You would only need a little bit of each at the time, so you should keep them refrigerated and will be plenty left for many, many recipes more. 

Now, lets talk about the cabbage. Cabbage is an astonishing vegetable. In any of it varieties like savoy or curly cabbage, napa, bok choy and even green plain cabbage, is a great source of potassium, vitamin C and vitamin K ( remember!! patients taking anticoagulant therapy, like coumadin, should avoid green leafy vegetables). Cabbage has few calories, low in sodium and fat. Is wonderful in salads, soups, wraps, and stews.

Onion powder, low sodium soy sauce, sesame seed oil, ground ginger

one organic onion, parsley, whole black peppercorns

low calorie, low sodium chicken stock

CHICKEN WONTON SOUP ( for 2)

Amount of sodium per bowl of soup with the wontons: 564mg of sodium

1. CHICKEN STOCK

INGREDIENTS FOR THE CHICKEN STOCK

1 boneless, skinless organic raw chicken breast or a 8 oz boneless, skinless chicken breast

5 cups of water

10-20 whole black peppercorns (it is not an exact science! Add as much as you like)

1/2 whole onion, roughly chopped

1 cup of chopped Italian parsley ( my favorite but go ahead and use whichever you like)

1 1/2 teaspoon of No Salt ( only if recommended use from your doctor)

2 tablespoons of ground ginger

1 tablespoon of low sodium soy sauce

1 head of cabbage, roughly chopped ( SAVE the other half)

       ( my favorite is savoy! But choose between savoy, napa or bok choy for this recipe)

DIRECTIONS FOR CHICKEN STOCK

Reserve half of the chopped cabbage. Set aside. 

In a medium saucepan, add all the rest of the ingredients in the list. ( Chicken, water, peppercorns, 1/2 onion, the parsley, the No Salt, the ground ginger, the soy sauce and 1/2 of the head of cabbage).First bring it to a boil for 5 min and then let it simmer in medium heat until chicken is fully cooked. I use a meat thermometer to check if the chicken is done (an internal temperature of 162 F); usually around 20-25 min.

Next, set the chicken aside and let it cool. Remove the chicken stock from the heat and strain it. Please be careful the stock is hot! No one wants whole peppercorns in their soup :p that is why you should throw away what is been strained and remember to keep the stock and put it back in the pot and let it simmer while you prepare the rest of the ingredients to be added to the soup.

2. CHICKEN WONTONS

INGREDIENTS for the CHICKEN WONTONS

1/2 of the previously cooked and shredded boneless skinless chicken breast ( from above)
2 teaspoons of ground ginger
1 teaspoon of low sodium soy sauce
1 teaspoon of onion powder
8-10 pieces of round or square wonton wraps ( 4-5 pieces each)
1/2 glass of water


DIRECTIONS for the CHICKEN WONTONS

In a small bowl, mix the shredded chicken with the ground ginger, the low sodium soy sauce and the onion powder. Next, take the 1 wonton wrap and add approximately 1 teaspoon of the filling. Then lightly moisten the external rim of the wonton with water. Finally fold the wonton carefully in a half moon shape. ( Look the photo). REPEAT UNTIL ALL ARE DONE and set aside!

3. WONTON SOUP WITH CHICKEN WONTONS- FINAL PRODUCT

FINAL INGREDIENTS: 

*The chicken stock
*The rest of the shredded chicken breast
1/2 of roughly chopped cabbage
1 teaspoon of low sodium soy sauce
1/2 tablespoon of ground ginger
1/2 teaspoon of sesame seed oil for each bowl of soup
2 green onions, finely chopped, whites and green

DIRECTIONS:

In the pot where the chicken stock is simmering away, just raise the temperature to medium/high heat. Add the rest of the cabbage ( that was set apart since the beggining), the low sodium soy sauce, the ground ginger and the rest of the shredded chicken. Let it come to a boil. Next, to the pot, add the wontons and let them cook for 3-4 min.


PRESENTATION:

Serve the soup with the wontons in a beautiful bowl. Add the chopped green onion and the sesame oil.... Enjoy!!

DASH friendly product: Nonfat greek yogurt

I love sour cream but since DASH diet regimen; I had to say goodbye to my old love and go out in the hunt for some healthy yet delicious new option. I search and search until nonfat greek yogurt enchanted me with its tangy and creamy richness.

What not to love about yogurt? Full of probiotics, excellent for digestion (even better tolerated than cows milk alone) and packed with calcium ... is a doctor and dietician dream food. Yup! Amazing! Any yogurt is good (mainly if its plain with no sugar added) but nonfat greek is over the top. Our Mediterranean friends really hit the ball out of the park with this one. No fat added, double the protein and half of the sugars compared to regular yogurt. And just around 110mg of sodium in 8 oz. ( 8onz equals 1 cup equals 1 diary in DASH).

I love it in backed potatoes, dips, marinates and desserts. Is the most versatile product and its healthy too...

That is why is an outstanding DASH product.

My favorite brand is Chobani but go and explore all the different brands of nonfat greek yogurt. If you love yogurt for breakfast or dessert... consider instead of sugar or splenda adding organic honey even add vanilla and cinnamon and omit the sugar all together.

Enjoy!

CHINESE RECIPES WITH A DASH TWIST

I really love chinese food but sometimes enjoying it without feeling guilty is complicated. Even though, you could eat tones of veggies in chinese takeout, the amount of sodium in their dishes is overwhelming. 
So I decided to give it a try and start preparing my own take on chinese favorites. Yes, yes, off course is not exactly the same taste but is pretty close. I try my best to prepare easy recipes with common/regular produce or if you would invest in a less common product that you will either notice that its shelf life is long and its price is affordable.
My first recipes are:
    a) wonton soup
    b) chicken wontons
I hope you try these amazing recipes and that you enjoy them just like my family does. :)

DASH friendly products: Golden Flax

Well, well, well... I'm always looking for products to share with you guys. I give all the credit for introducing me to this new product to my husband. It's FLAXSEED!

Lets talk about flaxseed. In my youngster years, my bestfriend used it as a hair product. O.o! For real! She was able to manage her beautiful curly hair without any over-the-counter-full-of-chemicals products instead she used good and cheap flaxseed. Also its been used as a linen fiber but flaxseed most importantly is a great superfood.

Yes, a superfood!

Is thought that it helps fight against cardiovascular diseases (stroke, peripheral vascular disease, myocardial infarction), diabetes and cholesterol.

Why? Because is full of Omega-3 fatty acids ( good fats), fiber ( helps prevent colorectal cancer, constipation and maintain healthy weight) and plenty of lignans ( excellent antioxidant).

Just to be clear, flaxseed is not the cure for any of the above mentioned diseases and researchers are still studying all its impact in humans. Some patients should avoid using it without the consent of their primary care physicians.  These people are pregnant women, children, women during breastfeeding and patients with triglycerides over 500mg/dL.

But considered it as a great supplement that used in conjunction with a healty diet and regular exercise, can help you achieve a well balance lifestyle!

This presentation of flaxseed is really convenient because is already prepared (no boiling or drying). It doesn't need to be refrigerated. It gives a nice texture to cookies, juices and smoothies. Some vegeterians even used it, instead of eggs in recipes.

Feel free to explore with flaxseed in any of its varieties and presentations. Enjoy!

DASH information: fruit and vegetables with bar codes/PLU

PLU in fruits and vegetables

Fruits and vegetables have some kind of  bar codes. You should know that the number on the produce is not a real bar code, instead is a PLU (price look up) number.

Most PLU gives you a clue about the produce that you are purchasing. It will help you choose between organic or genetic modified foods. Is a very important number that you should be familiarized with.

P.L.U.'s consist of 4 to 5 numbers:
   
    4 numbers, starting with a "3" or  " 4 " = conventional produce ( use of pesticides)
   
    5 numbers, starting with a " 9 " = organic produce

    5 numbers, starting with a " 8 " = genetically engineered produce

POTATO AND LEEK SOUP: DASH STYLE

Potato and Leek soup

AMERICAN OR FRENCH IN ORIGIN? 

This soup is delicious.

Leek and potato soup

SERVED COLD OR HOT?

 Excellent for summer or winter times.

Is a classic. DASH style makes it hearty and healthy.









INGREDIENTS ( SERVES 3-4)

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Serving size:
      1 1/2 cups with 1 tablespoon of greek yogurt:  salt content: 141.1 mg per serving / Carbs: 1

      1 1/2 cup without greek yogurt and the Canadian bacon: salt content: 97 mg / Carbs: 1

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20 onz of yukon golden potatoes ( around 2 big potatoes in size/ best choice for extra creamy soup)
1 medium onion, diced in small cubes
1 big leek, clean, diced or sliced into rough pieces
1 sliced of Canadian bacon  ( optional)
        ( ideally a slice: less than 12 grams in weight and less than 150mg of salt)
1 garlic clove, minced
2 bay leaves
2 cups of low sodium chicken stock or vegetables stock.
      Favorite brand: Pacific Natural Foods Organic Free Range Chicken Broth low sodium  ( gives flavor)
2 cups of water ( you con substitute the entire thing - 4 cups of water)
5 whole black peppercorns
1/4 teaspoon of thyme
Dash of red pepper flakes
Dash of black pepper and No Salt ( if allowed by your doctor, if not just omit)
PAM cooking spray
1/4 cup of plain non fat greek yogurt ( in total for 4 servings) Favorite brand: Chobani
2 tablespoons of chopped green onion or chives

PREPARATION

In a medium or large saucepan, over medium-high heat, spray 3 seconds of PAM cooking spray. Add the onions, the leeks, the bay leaf, the peppercorns, the thyme, the Canadian bacon, the garlic and the pepper flakes, stirring frequently, until becoming translucent and soft ( usually 5 min). Add the potatoes and let them cook with the mix for another 2 min. Then add the chicken broth and the water. Raise the heat to high and bring to a boil. Next reduce the heat to medium/low and let it simmer for 30-40 min or until the potatoes are soft.
Use an immersion blender or a regular blender with caution to puree the mixture until smooth ( remember to remove the bay leaves). Or for a more rustic feel just use a potato masher instead.

You could serve it 2 ways:

    Hot from the saucepan:
          just serve over cute bowls with a tablespoon of plain non fat greek yogurt
          and garnish with a sprinkle of green onions or chives.

    Cold: let it chill in the refrigerator for 2 hours or until nice and cold
         Serve over bowls the same ways as the hot preparation ( with greek yogurt &/or chives)

Favorite broth and greek yogurt