The Everyday DASH Diet Cookbook (12 page)

Arugula, Peach, and Almond Salad

Make this salad in the summer when peaches and arugula are in season and at their best. Cling peaches (you will have to cut away the flesh from the pit) arrive first in late spring, and the freestones (with loose pits) show up throughout the summer. Nectarines are delicious in this salad, too. The combination of spicy arugula and sweet peaches will have you going back for more.

MAKES 4 SERVINGS

1 tablespoon balsamic vinegar

1 tablespoon olive oil, preferably extra-virgin

1 tablespoon water

Pinch of kosher salt

6 cups (5 ounces) baby arugula, well washed and dried

3 ripe peaches, pitted and sliced

½ cup sliced natural almonds, toasted (see “Toasting Nuts,” below)

Freshly ground black pepper

In a large bowl, whisk together the vinegar, oil, water, and salt. Add the arugula, peaches, and almonds and toss. Season with the pepper. Serve immediately.

NUTRITIONAL ANALYSIS

(1 serving) 152 calories, 4 g protein, 15 g carbohydrates, 10 g fat, 4 g fiber, 0 mg cholesterol, 72 mg sodium, 431 mg potassium. Food groups: 1 vegetable, 1 fruit, ½ nuts, 1 fat.

Toasting Nuts

Nuts are valuable for adding crunch, flavor, and protein to meals, especially in salads. Toasting nuts makes a good thing better. Although nuts can be toasted in a skillet, you will get more even coloring by baking. You can use a regular oven or, to avoid heating up the kitchen, a toaster oven.

Spread the nuts on a baking sheet (or a toaster oven tray). Bake in a preheated 350°F oven (or toaster oven), stirring occasionally, until lightly browned and fragrant, about 10 minutes. Transfer to a plate and let cool.

For hazelnuts, bake until the skins are cracked, about 10 minutes. Wrap the hazelnuts in a kitchen towel and let stand about 10 minutes to cool slightly. Rub the hazelnuts in the towel to remove as much of the skins as possible. (Don’t worry if a few skins remain on the nuts.)

Roasted Beet Salad with Yogurt-Dill Dressing

For years, beets were cooked by boiling, which doesn’t do much for their flavor. Roasting, however, brings out their sweetness, which is balanced here with a tangy yogurt-dill dressing. This recipe keeps well in the refrigerator, so you can have it ready to serve as a cool salad or side dish.

MAKES 4 SERVINGS

1½ pounds beets (6 medium) without leaves or stems, scrubbed but unpeeled

½ cup plain nonfat yogurt

1 tablespoon cider vinegar

1 tablespoon finely chopped fresh dill, tarragon, or parsley

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 clove garlic, crushed through a press

1 cup halved grape tomatoes

2 scallions, white and green parts, trimmed and thinly sliced

Preheat the oven to 400°F. Wrap each beet in aluminum foil.

Place on a rimmed baking sheet and roast until tender, about 1¼ hour, depending on the size and age of the beets. Unwrap and let cool until easy to handle. Peel the beets and cut into ½-inch-thick wedges.

In a medium bowl, whisk together the yogurt, vinegar, dill, salt, pepper, and garlic. Add the tomatoes, beets, and scallions and toss to coat. Cover and refrigerate until chilled, at least 1 hour and up to 12 hours. Serve chilled.

NUTRITIONAL ANALYSIS

(1 serving) 83 calories, 4 g protein, 17 g carbohydrates, 0 g fat, 4 g fiber, 0 mg cholesterol, 325 mg sodium, 617 mg potassium. Food groups: 2 vegetables.

Roasting Beets

Uncooked beets can be stored in the refrigerator for about a week. Get in the habit of cooking them when the oven is already on. Just wrap the beets in foil and bake directly on a baking sheet. Don’t worry about the oven temperature. If the other food is cooking at the common temperature of 350°F, use it for cooking the beets, too. When the other food is removed from the oven, increase the temperature to 400°F and roast until the beets are tender. Some people like to microwave beets in a baking dish with a little water, which is a time-saver, but nothing brings out the beets’ sweetness like the dry heat of an oven.

Apple Coleslaw with Buttermilk Dressing

Coleslaw is a cookout staple, but this one has a few twists to make a healthier version. Shredded apple gives it just the right amount of sweetness, and the dressing uses buttermilk as its base.

MAKES 4 SERVINGS

1 (14-ounce) bag shredded coleslaw mix

1 large red bell pepper, cored and thinly sliced (a food processor with the slicing blade does the best job)

1 Granny Smith apple, unpeeled, shredded down to the core on the large holes of a box grater

2 scallions, white and green parts, finely chopped

1 tablespoon cider vinegar

⅓
cup plus 1 tablespoon buttermilk

3 tablespoons light mayonnaise

¼ teaspoon kosher salt

½ teaspoon celery seed (optional)

¼ teaspoon freshly ground black pepper

Combine the coleslaw mix, bell pepper, apple, and scallions in a large bowl. Sprinkle with the vinegar and toss well.

In a small bowl, whisk together the buttermilk, mayonnaise, salt, celery seed (if using), and pepper. Pour over the cabbage mixture and mix well. Cover and refrigerate for at least 1 hour and up to 1 day. Serve chilled.

NUTRITIONAL ANALYSIS

(1 serving) 113 calories, 3 g protein, 17 g carbohydrates, 4 g fat, 5 g fiber, 5 mg cholesterol, 157 mg sodium, 373 mg potassium. Food groups: 1 vegetable, ½ fruit.

Asian Slaw with Ginger Dressing

This slightly spicy slaw is bound to become a favorite, as it brings lots of flavor to the table without much effort, especially if you use a food processor to prepare the cabbage, bell pepper, and carrots. Served soon after mixing, it retains its crunch; if allowed to stand more than a couple of hours, it softens, but it is still delicious.

MAKES 4 SERVINGS

1 (3-inch-long) piece of unpeeled fresh ginger, shredded on the large holes of a box grater

2 tablespoons unseasoned rice vinegar

1 clove garlic, crushed through a press

½ teaspoon kosher salt

¼ teaspoon crushed hot red pepper

1 tablespoon Asian dark sesame oil

1 tablespoon canola oil

4 cups thinly sliced Napa cabbage (about ½ small head)

1 red bell pepper, cored and cut into ¼-inch-wide strips

2 carrots, shredded

2 scallions, white and green parts, thinly sliced

2 tablespoons chopped fresh cilantro (optional)

¼ cup coarsely chopped dry-roasted unsalted peanuts

Squeeze the shredded ginger into a large bowl to extract its juice. You should have about 2 tablespoons ginger juice. Whisk in the rice vinegar, garlic, salt, and hot pepper. Gradually whisk in the sesame and canola oils.

Add the cabbage, bell pepper, carrots, scallions, and cilantro (if using) and mix well. Sprinkle with the peanuts and serve immediately. (The salad can be covered and refrigerated for 1 day. Reseason with more vinegar and sesame oil before serving.) Serve immediately or cover with plastic wrap and refrigerate.

NUTRITIONAL ANALYSIS

(1 serving) 137 calories, 4 g protein, 14 g carbohydrates, 8 g fat, 4 g fiber, 0 mg cholesterol, 290 mg sodium, 516 mg potassium. Food groups: 1½ vegetables, ½ nuts, 1 fat.

Crunchy Broccoli Slaw

Everyone knows cabbage slaw, but have you tried the broccoli slaw now available in supermarket produce refrigerators? It is surprisingly versatile and makes a terrific salad.

MAKES 6 SERVINGS

½ cup dried cranberries

1 (12-ounce) bag broccoli slaw

2 scallions, white and green parts, finely chopped

¼ cup sliced natural almonds, toasted (see “Toasting Nuts,”
here
)

¼ cup nonfat sour cream

2 tablespoons cider vinegar

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Cover the cranberries with hot tap water in a small bowl and let stand until softened, about 30 minutes. (Or place the cranberries and water in a microwave-safe bowl and microwave for 1½ minutes on high power.) Drain and pat dry.

In a medium bowl, combine the broccoli slaw, scallions, drained cranberries, almonds, sour cream, vinegar, salt, and pepper. Mix well to distribute the sour cream.

Cover with plastic wrap and refrigerate until the slaw is chilled and slightly wilted, about 1 hour and up to 12 hours. Serve chilled.

NUTRITIONAL ANALYSIS

(1 serving) 83 calories, 2 g protein, 15 g carbohydrates, 2 g fat, 3 g fiber, 0 mg cholesterol, 190 mg sodium, 75 mg potassium. Food groups: 3 vegetables.

Chopped Greek Salad

The bright colors of Greek salad are as appetizing as its flavor. Usually it is made with feta cheese, but low-sodium feta is impossible to find. However, goat cheese has a similar flavor and has a naturally low-sodium content. If you can find it, low-fat goat cheese has the least amount of sodium and fat. You can refrigerate the salad, without the cheese, for a few hours, but drain it before serving and add the goat cheese at the last minute. This is a perfect salad to serve with the Grilled Pork and Vegetable Souvlaki with Oregano-Lemon Marinade
here
.

MAKES 4 SERVINGS

1 small red onion, cut into very thin half-moons

1 tablespoon red wine vinegar

1 tablespoon water

1 teaspoon dried oregano

1 clove garlic, minced

⅛
teaspoon freshly ground black pepper

1 tablespoon extra-virgin olive oil

1 pint grape tomatoes, cut in halves

1 medium cucumber, peeled, halved lengthwise, seeded, and cut into thin half-moons

½ cup diced (½-inch) green bell pepper

2 ounces (½ cup) crumbled regular rindless goat cheese

Soak the red onion in a small bowl of cold water for 30 minutes; drain and pat dry. (This step is optional, but it helps mellow the onion’s strong flavor.)

In a large bowl, whisk together the vinegar, water, oregano, garlic, and pepper. Gradually whisk in the oil. Add the drained onion, tomatoes, cucumber, and bell pepper and toss well. Sprinkle with the goat cheese and serve at once.

NUTRITIONAL ANALYSIS

(1 serving) 95 calories, 5 g protein, 10 g carbohydrates, 5 g fat, 3 g fiber, 11 mg cholesterol, 81 mg sodium, 383 mg potassium. Food groups: 2 vegetables, ¼ dairy.

Variation

You could also make this salad with regular feta cheese in place of the goat cheese.

NUTRITIONAL ANALYSIS

(1 serving) 80 calories, 4 g protein, 10 g carbohydrates, 3 g fat, 3 g fiber, 13 mg cholesterol, 166 mg sodium, 370 mg potassium. Food groups: 2 vegetables, ¼ dairy.