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

DASH friendly products: CANNED FOOD

Canned foods

Meal time happens at least 3 times a day. And on today's hectic times, sometimes getting healthy and nutritional foods on your families table gets harder and harder. Most of us think that an "easy" fast food meal will satisfy our hunger and allow us go back to our very busy schedules. 

Just with investigating different fast food chains nutritional fact information, you could realize that you are eating tons of saturated fats, salt and meat products full of antibiotics and very little vegetables and vitamins .... Realizing that eating a burger with almost the entire amount of calories that you should eat through a day... is not a very smart idea. 

Eating fast food only makes you tired, sleepy and at an increased risk for cardiovascular diseases, obesity and cancer. Just watch Super Size Me or even Food, Inc and you will get a big glance of what is really going on. 

Not only documentaries are noticing the pattern; also you can find tons of articles about how good is for your body eating organic fruits, vegetables, dairy products and meat. So getting into a healthy life style is a win, win for you and your family. Even DASH ( Dietary Approaches to Stop Hypertension) diet is supported by many studies... showing evidence of how good is for lowering your blood pressure and for your body.

organic, no salt added/low sodium canned beans

But spending too much time cooking is complicated and you should not be a victim of time. Some days you don't even have time to go grocery shopping or to the farmers market or even you are just plain tired. So getting canned foods can help you shorten the amount of cooking time and are always available on your pantry. 

Not all canned foods are created equal. Look for canned foods that are made from organic produce, no preservatives and no salt added. So the product will be made from quality ingredients/produce that are harvested at their peak of ripeness and normally cooked and processed within hours. Canned foods are great because they offer comparable nutrition at sometimes lower cost. Most of them are packed with vitamins and minerals as well as their fresh counterparts and in some canned food products have even more.

So remember good canned foods are your friends and will help you stay on track on your diet. Will also help you, thanks to shortening cooking times and their convenience.

Great for spaghetti, stews, chili and almost anything that your imagination and appetite desires.

DASH friendly products: SNACK: frozen greek yogurt

Frozen greek yogurt

Oh, I love ice cream but ice cream is full of sugar and fat. Since been on DASH diet doesn't mean that you have to miss out on your favorite things. I went "ice cream shopping" and I found this delicious and nutritional option that will fulfill your craving for ice cream; it has tons of flavor, great texture and yummy flavors. It comes in strawberry, blueberry and raspberry.

This product is made from natural ingredients, no preservatives and the best thing NO CORN SYRUP. Yasso is delicious made from non fat milk, non fat greek yogurt, fruit puree and beat juice for color. Only 70 calories per bar. Thanks to the yogurt, these bars are a great source of calcium and protein. Even better, they are really low in sodium with just 40mg per bar. One bar equals 1 dairy on your DASH diet daily requirements.

So consider, next time you are buying/craving ice cream... buy Yasso, frozen greek yogurt.
You could fine them in any mayor grocery store in the country.

Enjoy!

Low Sodium Salisbury "Steak" with Mushroom Sauce: Gone healthy DASH style

Salisbury "Steak" with mushroom sauce 

A classic recipe... usually from those frozen TV dinners! Very popular in the 60's served over mash potatoes and gravy.
It was invented by a colleague, an American physician, Dr. J. H. Salisbury. He was an early proponent of a low-carbohydrate diet for weight loss.
Now a days, if you buy them frozen or already prepared... it comes with a combination of  ground beef and pork and tons of salt.
Here is a simple but yet delicious way of enjoying this recipe in a way that is healthy and good for you!


INGREDIENTS ( Serves 2)

1 serving= 1 patty ( 4oz ground beef) + 2 tablespoon of gravy = 141.6mg of salt

For the patties:
8oz of ground beef ( 95% lean, 5% fat)
Dash of dried oregano leafs
1/2 teaspoon of onion powder
1 teaspoon of garlic powder
1/2 teaspoon of dried parsley flakes
1/2 tablespoon of plain breadcrumbs
1/4 teaspoon of Worcestershire sauce
1 tablespoon of all purpose flour
3 seconds of PAM spray
Dash of black pepper and No Salt (if allowed by you physician)



For the sauce/gravy
1 cup of sliced mushrooms ( use any that you like)
1/4 cup of diced onion
1/2 tablespoon of onion powder
1/2 tablespoon of garlic powder
1/2 tablespoon of dried parsley flakes
1/4 teaspoon of Worcestershire sauce
1 tablespoon of balsamic vinegar
1 teaspoon of low sodium ketchup
1/4 teaspoon of ground mustard
1/4 cup of water
3 seconds of PAM spray



PREPARATION


In a large bowl, combine the ingredients for the patties except the PAM and the flour.
Mix well. Divide into 2 (4oz) patties. Each patty should be oval in size and no more than 1/2 inch thick. Let them chill in the refrigerator while you prepare the rest of the ingredients for the sauce/gravy.

In a non-stick skillet, heat over medium-high and spray 3 seconds of PAM. Next, add the onion, the mushrooms, the onion powder, the garlic powder, the parsley and the Worcestershire sauce. Cook for 3-5 min or until the mushrooms just change color. Remove from the skillet and set it aside.
Just before cooking the patties, take them out of the refrigerator and sprinkle them around with the flour (this would help the patties brown and for a delicious thicker gravy). Then, add 3 seconds of PAM to the skillet again. Cook for 3 minutes in each side. Next, add the mixture of mushrooms that was cook previously to the skillet where the patties are cooking and then add the balsamic vinegar, the ketchup, ground mustard and the water. Mix the sauce. Lower the temperature to medium heat. Cover and let it simmer for 15 min or until internal temperature of the patties reach 160F.

Serve over white rice or potatoes.

ENJOY!

Salisbury Steak with rice

 

ONION SOUP: low sodium, very tasty

Onion soup is one of my favorite soup of all time. Is sweet and hearty. I love it a la gratinee. But if you order it at a restaurant you would probably going to eat more than half the amount of salt in a day.
Being on DASH doesn't mean that you have to miss out of all the things that you use to eat ... It only means that you have to pick better options to cook them now.
Is a great recipe with few ingredients and tons of deliciousness... that I promise you if you are an onion fan you are going to love this recipe.



INGREDIENTS (FEEDS 2)

Total salt per serving ( 1 serving of soup = 2 cups)
     1 serving of soup = 176.25 mg of salt// if you add fresh mozzarella= 281.25mg of salt

1 big yellow onion, cut into thin slices
1 dry bay leaf
1 clove of garlic, minced
Dash of black pepper and No Salt ( important because chloride is needed to soften the onions)
4 cups of low sodium chicken or beef or vegetable stock
           ( preferably Pacific Natural Foods, Organic, Free Range Chicken broth low sodium
            1 cup = 80mg of sodium or 3% of the daily value)
1/4 teaspoon of Worcestershire sauce (avoid if you are vegan, it contains anchovies)
3 seconds of PAM spray


PREPARATION

In medium to large saucepan add 3 seconds of PAM and then over medium-low heat sweat the onions with the bay leaf, No salt and pepper for about 30 min until caramelize or golden brown. During this time if you notice that the onions are very dry add from time to time (usually every 5min) a splash of your stock ( it going to probably take around 118mL for the entire onions to become caramelize). This would help the onions cook and it will avoid them to burn.

Then, add the garlic and let them cook for another 5 min.
Next, add the rest of the stock and crank up the heat to medium-high until it boils. Then lower the heat to medium and let it simmer for 40 min or until it reduces to half. Fish out the bay leaf.
Serve over an oven resistant bowls with a toasted piece of bread ( equal to one carb in DASH) or croutons made of whole wheat pita and 1 oz of fresh mozzarella and let the stand under the broiler for 2min or until cheese is melted and golden brown.
Enjoy!!!

DASH: TZATZIKI SAUCE / CUCUMBER YOGURT DIP

tzatziki sauce with a twist

Tzatziki sauce is delicious as a side for gyros and kabobs. Makes a tangy salad dressing. Great as a marinate for meat. Wonderful as a dip for chips, raw vegetables, falafel and pita squares.

Main ingredient: Greek yogurt!! Tip:  choose greek yogurt instead of sour cream because it is minimally processed, an excellent source of calcium and protein ( twice the amount of protein as regular american yogurt) and NO FAT at all.

DASH diet based in a 2000 cal/day recommends between 2-3 diary servings a day. This recipe is great because it just contain 1 cup of yogurt that is equal to 1 serving of diary and almost 2 serving of vegetables. Feeds so many people or even great for several servings.... so added it to so many thing as you imagination let you!



INGREDIENTS (feeds 3-4persons)

1 medium size cucumber, seeded, chopped in very small squares
1 cup of non fat plain greek yogurt, Chobani  0% fat
1 garlic clove, minced finely
1/2 tablespoon of white wine vinegar
1/2 tablespoon of freshly squeezed lime
1/2 teaspoon of dried dill or 1 teaspoon of fresh chopped dill (optional)
1 teaspoon of garlic powder (gives taste without the spice of an extra raw garlic)
1 teaspoon of extra virgin olive oil or even garlic flavored olive oil
1 tablespoon of finely chopped yellow onion (adds an extra layer of flavor)
Dash of black pepper and No Salt ( if allowed by your doctor if not avoid)


PREPARATION

Leave the cucumber skin, it adds fiber and color to the sauce. But you could also remove the skin if you don't like it; the dip will still taste fabulous either way.

In a bowl, mix all the ingredients together. Cover and let it chill for 1-2 hours before serving. The more it chills the better the flavors will blend.

Enjoy!

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DASH: TABOULE SALAD

Taboule is a great vegetarian salad. Great with turkey kabobs and pitas. 

Bulgur wheat is an excellent source of whole-grain and fiber. Also is a great low fat ingredient and high in iron. 

You are able to buy it in almost every grocery stores in the U.S.

taboule salad: low sodium, low fat, high in fiber

INGREDIENTS ( Feeds 4-6 persons)

2 1/2 tbsp of bulgur wheat, parboiled and dried
2/3 cup of boiled water
1 large bunch of parsley (curled or flat-leaf), chopped
1 tbsp of fresh lemon juice
1 whole ripe tomato, chopped in squares
1/2 medium chopped onion
1 garlic clove, minced
1 cucumber, seeded and chopped in small squares
4-5 mint leafs finely chopped (optional)
4 teaspoon of extra virgin olive oil
Dash of black pepper and No Salt ( if allowed by our doctor)
Lettuce (optional)

PREPARATION

In a medium bowl combine the wheat and the hot water. Next, cover it and let it stand in the refrigerator over night.
In the morning, drain the excess water form the wheat and combine the rest of the ingredients. Mix well and let it marinate for 2-3 hours in the refrigerator before serving. Toss well before serving.
Suggestions: Serve on a bed of lettuce.

Enjoy!!

DASH friendly products: sugars

Remember moderation, moderation, moderation is the key in everything and it also applies to the use of sugars in your daily diet. Even artificial sweeteners have a daily recommendation quantity. 

The Mayo Clinic couldn't said it better : " Get informed and look beyond the hype. While artificial sweeteners and sugar substitutes may help with weight management, they aren't a magic bullet and should be used only in moderation. Just because a food is marketed as sugar-free doesn't mean it's free of calories. If you eat too many sugar-free foods, you can still gain weight if they have other ingredients that contain calories. And remember that processed foods, which often contain sugar substitutes, generally don't offer the same health benefits as do whole foods, such as fruits and vegetables. " 

FOR SUGARS:

1) Demerara sugar is unrefined cane sugar. Doesn't have any added molasses. As it is barely processed. It is excellent for sweetening teas and coffee. 

2) Agave Nectar: low-glycemic sweetener and dont spike sugar levels

3) Raw organic honey: just be careful because it contains small amounts of botulism toxins. So if you suffer from some immunodeficiency disease, please avoid.

Avoid: 

Artificial sweeteners and high fructose corn syrup because both have been linked with the incidence of diabetes. Their sweetening power is at least 100 times more intense than regular sugar.

Artificial sweeteners have a possible association with the appearance of cancer. But yet only in certain studies and on animals. They are still FDA approved. 

In addition, artificial sweeteners are also associated with non alcoholic fatty liver. It bypasses the normal digestive stages and are immediately taken into the liver. The liver basically shuts down all other metabolic processes, including metabolizing fat, to contend with the sweetener. So the fats in the liver are not properly processed and released- without being fully metabolized- so they attach themselves to the liver.

DASH: CHEESE AND VEGETABLES FRITTATA/ FRITTATA DE QUESO Y VEGETALES

DASH cheese and vegetable frittata

DASH recipe Cheese and Vegetables Frittata

DASH recipe

CHEESE AND VEGETABLES FRITTATA





Frittata de queso y vegetales bajo el regimen DASH

Deliciosa!




Frittata is just the italian take on an omelette. Yeah egg! Even though you are on a life-changing/eating-changing energy on your new DASH diet that doesn't mean that you should never eat eggs anymore. If you explore different frittata recipes you notice that most of them are made with way to many eggs and that is not good.
The most delicious thing of preparing frittata  is being able to use it as a yummy vehicle for adding so many different ingredients as your imagination likes. Be spontaneous and explore. This recipe is with cheese, corn and peas but you could make it a meal by itself ...just add a cooked and chopped potato, cheese and vegetables and of course avoid the portion of rice that comes in the picture... and voila ... deliciousness in a plate!
Moderation, moderation, moderation and I like to say portion, portion, portion is the key for success in everything even if you already have a healthy lifestyle and for these recipe.. stick to 1 egg per person.
So back to business... which is the best egg? Eggs are very nutritious and delicious. You just have to recognize which type of eggs is the best for you. Be critical! Interesting enough...  Not all eggs are created equal. Yes, they all come from hen but, and here comes the BUT not all hen all the same. A happy hen is a happy egg. So chose and support sustainable ways of growing and feeding hens. Chose vegetarian fed hens and organic. Remember that the egg yolk contains plenty of vitamins like A,D and E. Always plan your meals ahead so you are able to enjoy a whole egg once a week. But I just stick to eating 1 whole egg a week and if you enjoy egg a lot you could eat instead 2 egg whites because 2 egg white is equal to 1 protein exchange.


INGREDIENTS ( FEEDS 2)

2 whole organic eggs
1/2 cup of a mix of frozen yellow corn and peas, already thawed
1/4 cup of chopped onion
2 garlic cloves finely chopped ( use as much as you like)
1/4 cup of chopped green onion
1/2 teaspoon of onion powder
1/2 teaspoon of garlic powder (optional)
1 teaspoon of nonfat milk
Dash of pepper and a dash of No Salt ( if allowed by your doctor if not omit)
1/4 teaspoon of ground coriander
1/4 teaspoon of ground cumin
1/4 cup of shredded mozzarella cheese ( from part skim milk)
1 oz of gouda cheese ( if you don't like it or don't have it around just double the portion of the mozzarella)
PAM spray
Preferable a cast-iron skillet if not don't panic because you can also do it over a non-stick skillet (read preparation for details)

PREPARATION

Heat a skillet over medium heat and spray 2 seconds of PAM. Add the onion, the peas and corn and cook until onions are translucent (usually 5-7min). While that is cooking.... in a bowl, whisk the eggs with the teaspoon of milk, No salt and pepper until the eggs are even in color. Set aside.
Then add the garlic, the onion powder, garlic powder, the coriander and the cumin to the skillet; mix and cook for another 2 minutes. Next, level the vegetable mixture in the skillet and add slowly and evenly the whisked eggs until every vegetable is covered. You could move around the skillet so everything gets covered. Let it cook for 2-3 min.
Put the oven over broil.
Here comes the tricky part, if you have a cast iron skillet you could do the entire recipe in that but if you are like me and only have non-stick skillets... don't panic... Just heat the oven over broil and let the oven's door open and just slightly put the skillet under the broiler while you are controlling the handle ( wear an oven mitten all the time)  for 1 -2 min ( Do not put the entire thing in the oven because the plastic handle will melt).

If you have a cast-iron skillet just stick it to the oven until cheese is melted and golden brown (2-3min)

That time will be enough for the cheese to melt and the edges to turn slightly golden brown.
Garnish with the green onion.
Enjoy it with white rice and diced tomatoes. :)


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Frittata es una deliciosa manera de comer huevo. Esta receta es sencilla de hacer y nutritiva ya que es muy similar al omelette.

Estar bajo el regimen DASH no significa que nunca mas vas a poder comer huevo. La clave para disfrutar del huevo es la moderación y reconoger cuales son las porciones adecuadas para cada platillo a preparar. Te recomiendo que consumas un huevo entero a la semana y si deseas aun mas.... nada mas utiliza las claras ( 2 claras de huevo equivalen a 1 proteina en DASH). El huevo, especialmente la yema, es un ingrediente rico en nutrientes y vitaminas como la Vit A, D y E.

Escoge siempre consumir productos orgánicos y libres de antibióticos.

.
INGREDIENTES (PARA 2 PERSONAS)


2 huevos organicos
1/2 taza de maiz y petit pois congelados, dejar descongelar y utilizar a temperatura ambiente
1/4 taza de cebolla cortada en pedacitos
2 dientes de ajo cortados finamente ( puede no utilizar o puede usar cuantos dientes de ajo quiera)
1/4 taza de cebollin cortado finamente
1/2 cucharadita de cebolla en polvo
1/2 cucharadita de ajo en polvo (optional)
1 cucharadita de leche sin grasa
Una pizca de pimienta y del producto No Salt ( sustituto de sal, solo si su medico se lo recomienda)
1/4 cucharadita de culantro en polvo
1/4 cucharadita de comino en polvo
1/4 de taza de queso mozzarella en polvo ( ojala de leche 2% o menos)
1 oz de queso gouda ( si no tiene o no le gusta, solo duplique la dosis de queso mozzarella)
PAM spray
Utilizar preferiblemente un sarten de hierro si no tiene puede aun utilizar un sarten de teflon... seguir leyendo las instrucciones para mas informacion

PREPARACION

Caliente un sarten sobre fuego medio y agregue dos segundos de PAM spray. Luego agregue la cebolla  y los vegetales y cocine haste que la cebolla quede translucida (usualemente 5-7min). Mientras tanto en un recipiente bata el huevo, la cucharadita de leche descremada, el No Sal y la pimienta hasta que este todo bien incorporado. Deje de lado.
Luego a la cebolla cocida y los vegetales, agregele el ajo y las especies. Mezcle bien y deje cocinar por otros 2 min ( cuide que no se le queme el ajo). Cuando eso esta listo, agregele a esa preparacion lentamente el huevo batido de manera pareja hasta que todos los vegetales esten cubiertos de huevo. Puede levantar el sarten y moverlo hacia los lados con cuidado hasta que todo este cubierto. Deje cocinar por 2-3 min (siempre sobre fuego moderado).
Caliente el horno en broil.
Si utilizo un sarten de hierro coloque todo en el horno por2-3min o hasta que el queso este derretido y los bordes esten doratitos.

Si utilizo un sarten de teflon.... abre la puerta del horno y utilizando un guante para horno coloque el sarten debajo de la rejilla del horno por 1-2 min. Nunca coloque un sarten de teflon directo en el horno porque las agaraderras tienen a ser de plastico y este se derrite.

Puede acompanar con arroz blanco y ensalada de tomate. Provecho!

DASH: PIZZA GOES EXTRA HEALTHY: MARGHERITA STYLE

Multigrain low sodium meatless pizza

My husband loves PIZZA. He could eat pizza for breakfast, lunch, dinner and as a snack in one day. So when you are in a "diet" you should be able to reinvent an unhealthy family favorite recipe into a delicious, nutritious and low sodium mouthwatering dish. I promise you that you would never call again for delivery or even go out for pizza anymore.

INGREDIENTS ( FEEDS 2-3 persons) :)

12 inch multi grain thin pizza pie crust Mamma Mary's ( really good deal, low sodium of all brands per piece)
1 cup of tomato sauce Muir Glen Organic No salt added
10 large garlic cloves chopped ( or as much as you like)
1  teaspoon of dried oregano (total)
1 teaspoon of dried basil (total)
Dash of No Salt ( if allowed by your doctor) and black pepper
1/4 cup of part skim milk mozzarella shredded cheese
1.5 oz of fresh mozzarella cheese
1 big red and ripe tomato, cut thinly
12 leaf of fresh basil, chopped
2 teaspoon of good quality extra virgin olive oil
2 teaspoon of onion powder (total)
2 teaspoon of garlic powder (total)
PAM spray

PREPARATION

Preheat the oven to 425 F.

Heat over medium-high a medium size saucepan. Spray 2 seconds of PAM. Add the garlic. Cook for 3 min or until golden brown. Next add the tomato sauce, 1/2 teaspoon of basil and oregano and as well 1 teaspoon of onion powder and garlic powder. Let simmer for 8-10 min over medium-low heat.

In a pizza pan, spray evenly PAM until covered. Put the pizza pie crust. Spray the pizza pie crust with PAM. Sprinkle on top the pie crust 1 teaspoon of onion powder and garlic powder. Stick it into the oven for 4 min. Remove from the oven. Add evenly the 2/3 of the tomato sauce over the pie crust even over the edges.  Set aside the other 1/3 of the sauce for dipping. Then add around the pie crust the tomato slices. Sprinkle the rest of 1/2 teaspoon of dried oregano and basil over the tomatoes. Stick back to the oven for 5 min.

Next remove from the oven and add first the shredded mozzarella around the tomato slices and then add the fresh mozzarella on top of the tomato slices. Stick back to the oven for 3 min. Then change the oven temperature to broil and let it cook for 2-3 min or until edges and cheese are turning slightly brown.
Remove from the oven. Let it rest for 2-3 min. At last add the fresh basil and drizzle the 2 teaspoon of the extra virgin olive oil over the entire pizza. Cut into slices. Remember the reserved tomato sauce for dipping. ENJOY!!

DASH: FRIED RICE/ JAMBALAYA SHRIMP

fried rice jambalaya shrimp

My own mix between a creole and Costa Rican recipe... is delicious and very tasty recipe. Many use previously chilled leftover white rice but I don't. I like flavoring the rice instead of using plain white rice because it adds deep flavor. 

The key for great fried rice is to let the heat of the pan make its wonder, spread out the rice and just leave it alone for some time. Also cook ingredients separately as well.

 Hope you enjoy the recipe!



INGREDIENTS / PREPARATION ( FEEDS 2)


FIRST THE RICE:

1 cup of Riceland parboiled long grain rice uncooked
1/4 cup of chopped yellow onion
2 cloves of garlic, chopped
1/4 teaspoon of garlic powder
1/4 teaspoon of paprika
1/4 teaspoon of onion powder
1/4 teaspoon of achiote/annatto ( if you cannot find it, use instead tumeric)
1 dash of cayenne ( as much as you like)
1/2 teaspoon of tomato paste
1 cup of low sodium seafood stock
1 cup of water
2 second PAM spray


DO NOT WASH THE RICE.
Heat a medium size saucepan over medium- high heat. Spray for 2 seconds the PAM. Then add the onions, the achiote, the garlic, the spices and the tomato paste. Let it cook until onions are translucent. Next add the rice and let it cook for 2 minutes. Then add the water and stock. Stir for 1 minute or so and ....
DONT MESS WITH IT ANY MORE...
Let it simmer until 2/3 of the water is evaporated. And then cover the saucepan with a lid.
Reduce heat to low and let it cook for 20 min.
DONT PEEK NO MATTER WHAT....
Then remove the lid. Let the steam evaporate. Let it stand still for 5 min or so. Remove it from the heat. Then fluff with a fork.
Set aside.

SECOND THE SHRIMP:

8 onz of medium-small raw shrimp, shelled and deveined
Dash of No salt ( if allowed by your doctor)
5 drops of hot sauce
1 teaspoon of unsalted butter
1 teaspoon of lime juice
1/4 teaspoon of paprika
1/4 teaspoon lemon-pepper (no-salt added)


In a bowl, toss the shrimp with the No Salt, the paprika,the lemon-pepper and the hot sauce. Heat a non-stick pan over medium-high heat. Add the butter and then the shrimp with the lime juice. Cook each side for less than 1 minute ( until it turns slightly pink and dont let them curled) . Remove from heat. Set aside.


THIRD FOR THE SOFRITO:

1/2 cup of chopped yellow onion
1/4 cup of green or red bell pepper
2 garlic cloves, chopped
1/2 teaspoon of achiote
1/4 teaspoon of lemon-pepper (no salt)
1/2 cup of mix thawed yellow corn and peas
1 teaspoon of dried parsley
1 teaspoon of tomato paste
1 cup of chopped fresh cilantro
2 tablespoons of chopped green onion
2 second spray of PAM


In the same non-stick pan that you just cooked the shrimp. Spray PAM again. Add the onion, the bell peppers, the achiote and the tomato paste mix and cooked until onions are translucent ( 4 min). Then add the garlic, the lemon-pepper and the parsley. Cooked for 2 min. Add the entire amount of rice to the non-stick pan, mix and let it stand still for 2 min. Then mix. Let stand for 3 min. ( repeat this for 10 min in total). At last add the shrimp and cook for 2 min.


Serve and add as much cilantro and green onion as you like as a garnish.

Enjoy!!

DASH: SOPA AZTECA MADE EASY AND LOW SODIUM

EASY AND DELICIOUS    !!

LOW IN SODIUM

HEALTHY!!!

RECIPE ( feeds two)

For the stock:

10 onz boneless skinless chicken breast

1/2 small onion

1/2 green bell pepper 

1/4 cup of chopped flat leaf parsley

dash of no salt (if allowed by your doctor) 

dash of pepper

3 cups of water

1 cup of organic free range low sodium chicken broth, Pacific Natural Foods

For the sofrito:

1 big tomato chopped

1/2 cup of chopped yellow onion

1/4 cup of chopped green bell pepper

5 cloves of garlic, chopped

1 teaspoon of hot sauce

2 cups of tomato sauce Muir Glen Organic No salt 

2 teaspoons of good tomato paste

1/2 teaspoon of ground cumin

2 teaspoon of onion powder

2 second PAM spray

Sides:

1 cup of chopped cilantro

1/2 cup of low sodium mozzarella

4 soft corn tortillas Mission Extra Thin, cut in strips

2 slices of avocado (optional)

PREPARATION 

For the stock: In a large saucepan add the chicken, the water, the chicken broth, half the onion, and the rest of the ingredients and let it simmer over medium heat for 30-40 min until internal chicken breast temperature is 165F. Let the chicken rest and until you are able to handle it with your hands. Then shredded all of it and put it on the side. For the broth strain it and set aside.

In the same saucepan ( without the broth) spray for 2 seconds with the PAM spray and then saute the onions and the green bell pepper until soft. Then add the tomato, the garlic, the onion powder, the ground cumin and the tomato paste and let it cook in medium heat for 5-8 min. Next add the tomato sauce, the broth and the hot sauce. Let it simmer for 20 min. Finally add the shredded chicken to the soup and let it simmer for 5 min.

While the soup simmers the last 5 min. Broil the tortilla chips for 2 min or until they are golden brown.

Serve it in a nice bowl. Add as much cilantro as you like. Add 1/4 cup of cheese in each bowl and the tortilla chips... Enjoy!!!

HEALTHY ONION DIP WITH PITA CHIPS

Super easy fast recipe is delicious and nutritious. Is made with non fat greek yogurt and simple ingredients. Everyone will enjoy this recipe and will be asking for more.

INGREDIENTS ( FOR 2)

1 cup of Non fat greek yogurt

1/4 cup of small diced onion

1/4 cup of diced green onion

2 tablespoon of diced chives (optional)

1 teaspoon of garlic powder

1 teaspoon of onion powder

1 dash of cayenne pepper ( add as much as you like)

1 dash of black pepper (add as much as you like)

1 tablespoon of non fat milk

1/2 tablespoon of low fat mayo ( optional)

1 whole wheat pita ( look for less than 10% of salt requirements, recommended brand is Toufayan)

PREPARATION

Mix all the ingredients in a bowl except the pita. Chill in the refrigerator ( the better is chilled, the better the taste).

Dice pita in wedges or squares as you preferred. You could add extra flavor (sprinkle cayenne pepper or chipotle pepper for extra heat). Broil, 5-7 inches from the heat, until golden brown. 

Serve and enjoy.

:)

DELICIOUS CHICKEN ENCHILADA RECIPE: DASH

Quick and super easy recipe for week night dinner.
My husband loves them.
Great because they are low Carb and low sodium. Enjoy!!!

INGREDIENTS ( per person. Just multiply the ingredients by the # of guests or friends eating)
5onz boneless skinless chicken breast
4 cups of water
4 tortillas Mission Extra Thin
1/2 cup of tomato sauce Muir Glen Organic No salt added
1/4 cup red pepper
1/4 cup green pepper
1/4 cup onion
2 garlic cloves
1 teaspoon of ground coriander
1 teaspoon of ground cumin
1/2 teaspoon of cayenne pepper
4 drops of Louisiana Red hot sauce
1/4 cup of part skim milk mozzarella cheese
1/4 cup of chop cilantro
PAM cooking spray

PREPARATION

DASH: chicken enchiladas

The chicken:
In a pot bring to a boiled the 4 cups of water and the chicken breast. Let it simmer for 35-40 min until the chicken breast reach a temp of 165 F. Put a side and let it rest.
The sauce:
In a skillet applied 2 second PAM spray and bring it to medium high heat. Saute the onions and peppers until translucent then add the chopped garlic, cook for 1 more minute. Add the 1/2 cup of tomato sauce and only half of the spices. Let it simmer for 5-10 min.


The assembly:
Take the chicken until is warm to the touch and with a fork shred it up. Add half of the 1/4 cup of cheese and the other half of the spices. Also add 2 tbsp of the sauce. Mix all together and set a side.
In a microwave warm the tortillas on high for 35 seconds.
Take the sauce off the heat.
Warm the oven on low broil.
In a baking dish or casserole dish apply 2 seconds of PAM.
Take the one by one each tortilla and dunk it on the sauce lightly and add 1 -2 tbsp of chicken filling, rolled them and put them on the dish. Repeat until all the tortillas are done. Apply the rest of the sauce and cheese.
They are done until cheese is bubbly and starts to brown.
Serve with the cilantro as garnish and enjoy!!

COLLEGE LIFE ESSENTIALS... ??????

The summer has arrived and that means for many high school graduates a new adventure... COLLEGE. Most of them will travel thousands of miles to attend their campuses. So many parents are heading to mayor department stores to get the so called "College essentials".

I got an ad this week with a title that said "college life essentials" and I was perplexed.

Sadly the article promotes unhealthy life styles. Like what? For example, implies that college life will be based on diets high in cholesterol, carbohydrates and salt instead of proteins, fruits and vegetables; compensating for the lack of energy resulting from an inadequate diet and little exercise, college students "should" relay on sport drinks (high in sodium and carbohydrates) and energy drinks.

Then when we ask ourselves... are we doing something wrong? As doctor and as a patient, I realize that the pandemic of obesity, high blood pressure / heart disease, diabetes and cancer are those who are undermining our society. All of them being the number one cause of morbidity and mortality in the world. And the importance of what we eat has in the occurrence of these diseases.

The work of prevention and education has to come from every household, teacher and doctor but the problem is that most of us dont know what are we doing is wrong. Many households in the world do not eat every food group at each meal  and are unaware of the importance of measuring how much we eat. Therefore, we relay in ads that are misleading and mischievous and that are intended to sell instead of caring for you health. So leading to high cholesterol, lots of carbohydrates and tons of salt rich diets and causing as well nutritional deficiencies. I want to encourages some change! And as human beings, we should analyze what we take to the our mouth meaning don't be careless of what you eat. Stop the fast food chain abuse as well!

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El verano ya llego y eso significa que dentro de poco muchos recien graduados de los colegios se embarcaran a una nueva aventura... la universidad. Muchos les tocara viajar miles de millas para cursar sus estudios superiores y los padres preocupados desean darles el ultimo empujon para que esta etapa sea todo un exito. Y se dirijen a muchas tiendas departamentales a adquirir las cosas necesarias para esta nueva etapa.

Leyendo las promociones de la semana, me encuentro este anuncio de una tienda departamental y supermercado, con curiosidad leo todo el panfleto y al final me encuentro con este titulo " college life essentials"/ cosas ensenciales para la universidad ".

Tristemente, el articulo fomenta estilos de vida no saludables. Como cuales? Por ejemplo, implica que por ser universitario, la dieta de este se basara en productos altos en colesterol, carbohidratos y sal en vez de proteinas, frutas y verduras; compensando la falta de energia que conlleva una dieta inadecuada y escaso ejercicio, con bebidas electroliticas que tambien son altas en sodio y en carbohidratos y bebidas energizantes.

Luego nos preguntamos que estamos haciendo mal? Como medico y paciente me doy cuenta que la pandemia de la obesidad, la hipertension arterial/enfermedades cardiovasculares, diabetes y el cancer son los que estan carcomiendo nuestra sociedad. Siendo las causas numero uno de morbimortalidad en el mundo. Y la importante de lo que comemos tiene en la aparicion de estas enfermedades. 

La labor de prevencion y eduacion no se estan cumpliendo en los hogares adecuadamente ya que inclusive ni los mismos padres de familia saben que estan haciendo mal. Muchos hogares en el mundo no comen de los todos grupos basicos alimenticios en cada comida en el dia y desconocen la gran importancia de las cantidades necesarias de cada grupo. Por ende, se observan las deficiencias nutricionales y todo lo que conlleva dietas altas en colesterol, carbohidratos y sal.

Esto incita al cambio! Y como seres humanos analizar lo que llevamos a la boca. No comer por comer. Ni que el cansancio nos derrote y comer de las cadenas rapidas!

MAS FRASES CELEBRESES....

Frases que cultivan el alma.

Es cosa notable que los que más hablan son los que menos tienen que decir. (Matthew Prior)

Habla poquísimo de ti, poco de los otros, mucho de las cosas. (Paolo Mantegazza)

No abras los labios si no estás seguro de que lo que vas a decir es más hermoso que el silencio. (Proverbio Árabe)

Para dialogar, preguntad primero, después... escuchad. (Antonio Machado)

Quien habla mucho, poco piensa. (Carlo Dossi)

Quien habla todo lo que le place, ha de escuchar lo que no le place. (Alceo)

Si los que hablan mal de mí supieran exactamente lo que pienso de ellos, aún hablarían peor. (Sacha Guitry)