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The DASH Diet with Marla Heller MS, RD

Recipes

Cinnamon-Almond French Toast with Raspberry Sauce
Makes 4 servings
Ingredients: Raspberry Sauce


2 (6-ounce) containers fresh raspberries (about 2 2/3 cups), or 1 (12-ounce) bag thawed
frozen raspberries
1 tablespoon amber agave nectar
2 teaspoons fresh lemon juice, as needed

To make the sauce: Pulse the raspberries, agave, and lemon juice in a food processor or blender just
until the berries are smooth. (Don’t puree until the raspberry seeds are crushed, or the sauce could be
bitter.) Strain through a fine-meshed wire strainer to remove the seeds. Set aside at room temperature.
Ingredients: French Toast









1 large egg plus 1 large egg
white
½ teaspoon ground cinnamon
¾ cup low-fat (1%) milk
1 tablespoon amber agave
nectar
½ teaspoon vanilla extract
¼ teaspoon almond extract
Canola oil in a pump sprayer
8 slices whole-wheat or multigrain bread
½ cup sliced natural almonds, toasted, for serving
1 (6-ounce) container fresh raspberries (about 1 1/3 cups), for serving (optional)

To make the French toast: Preheat the oven to 200° F.
In a large, wide bowl, whisk together the egg and the egg white. Whisk in the cinnamon until it is well
distributed. Whisk in the milk, agave, vanilla, and almond extract.
Spray a large griddle or nonstick skillet with oil and heat over medium heat. In batches, dip a bread slice
into the egg mixture to moisten, but not soak, the bread. Place on the griddle and reduce the heat to
medium-low. Cook until the underside is browned, about 2 minutes. Flip the French toast with a wide
spatula and cook until the other side is browned, about 2 minutes more. Transfer to a baking sheet and
keep warm in the oven while cooking the remaining French toast.
For each serving, place 2 slices of French toast on a plate. Top with 3 tablespoons of the sauce and
sprinkle with 2 tablespoons almonds. Add a few fresh raspberries, if desired, and serve immediately.
Note: In this recipe, if you would like to cut the added sugar content, you could skip the agave nectar for
both the berries and the French toast.

undrained 1 cup fresh or thawed frozen corn kernels 2 tablespoons chopped fresh cilantro. Reduce the heat to medium-low. Spray a rimmed baking sheet with oil. RD Recipes Mexican Chicken Tortilla Soup Makes 8 servings Ingredients: Baked Tortilla Strips   Olive oil in a pump sprayer 3 (6-inch) corn tortillas. scraping up the browned bits in the bottom of the pot with a wooden spoon. Stir in the water and tomatoes with their juice and bring to a boil over high heat. stirring occasionally.The DASH Diet with Marla Heller MS. trimmed and cut into ½-inch dice 2 cloves garlic. Stir in the broth. zucchini. cut into strips about ½ inch wide and 1 inch long To make the tortilla strips: Preheat the oven to 400°F. Bake. Ladle into soup bowls and sprinkle each serving with about 1 tablespoon of tortilla chips and additional cilantro. Simmer until the chicken is opaque in the center when pierced with the tip of a sharp knife. add the chicken and cook. stir in the corn and the 2 tablespoons cilantro. seeded and finely chopped 3 cups homemade chicken broth or canned low-sodium chicken broth 3 cups water 1 (14. 7 to 10 minutes. red pepper. about 5 minutes. . Let cool. minced 1 jalapeno. until lightly browned. about 35 minutes. excess fat trimmed. plus more for serving Lime wedges for serving To make the soup: Heat the oil in a large pot over medium-high heat. until crisp and golden brown. garlic. and jalapeno and reduce the heat to medium. stirring occasionally. Serve hot with the lime wedges for squeezing into the soup as desired. skinless chicken thighs. Ingredients: Soup              1 tablespoon olive oil 1 ½ pounds boneless. In two batches. Add the onion. until the onion softens. cut into bite-sized pieces 1 medium yellow onion. about 6 minutes. cored and cut into ½-inch dice 1 large zucchini. Spread the tortilla strips on the baking sheet and spray with oil. During the last 5 minutes. chopped 1 medium red bell pepper. Cook.5-ounce) can no-salt-added diced tomatoes with juice. stirring occasionally.

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 from 30 minutes. but it helps mellow the onion’s strong flavor. and bell pepper and toss well. peeled. halved lengthwise. minced 1 /8 teaspoon freshly ground black pepper 1 tablespoon extra-virgin olive oil 1 pint grape tomatoes. . garlic. drain and pat dry. cut in halves 1 medium cucumber. (This step is optional. water. Gradually whisk in the oil. RD Recipes Chopped Greek Salad Makes 4 servings Ingredients            1 small red onion. cucumber. cut into very thin half-moons 1 tablespoon red wine vinegar 1 tablespoon water 1 teaspoon dried oregano 1 clove garlic.) In a large bowl. Sprinkle with the goat cheese and serve at once. Variation: You could also make this salad with regular feta cheese in place of the goat cheese. Add the drained onion. tomatoes. whisk together the vinegar. seeded. and pepper. oregano.The DASH Diet with Marla Heller MS.

a commercial salsa can be used. veins and seeds removed. use a fish grill pan and cover with vegetable oil spray. This is a great way to add flavor to a very mild-tasting fish. diced 1 medium jalapeno. top again with salsa. RD Recipes Tilapia with Salsa Ingredients        2 diced tomatoes (in winter. Hint: If you are pressed for time. or until the fish is cooked through and flakes easily with a fork. and cook for another 3 minutes. combine all the ingredients except the tilapia. to prevent excessive sticking. you can use no-added-salt diced tomatoes) ½ medium Vidalia onion. Then flip the fish.The DASH Diet with Marla Heller MS. Top with salsa and cook about 3 minutes. minced 1 tablespoon chopped cilantro 1 teaspoon sugar 1 tablespoon red vinegar 4 tilapia filets To make the salsa. To grill. The fish can be cooked either on the grill or in a sauté pan. .

cinnamon. such as Braeburn or Rome ½ lemon 1 /3 cup dried cranberries 1 /3 cup chopped walnuts 6 tablespoons grade B maple syrup (dark. stopping about ½ inch from the bottom of the apple. Using a vegetable peeler. 20 to 30 minutes more. mix the cranberries. In a medium bowl.” Scoop out the core with a melon baller. Rub the exposed flesh all over with the lemon half. Squeeze the lemon juice from the lemon half over the apples. cut off the top inch of an apple to make a “lid. Top each with 1 teaspoon of butter. and nutmeg. walnuts. . Bake for 20 minutes. sharp knife. 2 tablespoons of the maple syrup.” Transfer to a baking dish just large enough to hold the apples. Replace the apple “lids. Uncover and baste with the liquid in the baking dish. Transfer each apple to a dessert bowl and drizzle each with 1 tablespoon maple syrup.The DASH Diet with Marla Heller MS. Serve warm. strong maple flavor) ¼ teaspoon ground cinnamon ¼ teaspoon freshly grated nutmeg 4 teaspoons unsalted butter 1 cup boiling water Preheat the oven to 350°F. Pour in the boiling water and cover tightly with aluminum foil. Continue baking until the apples are tender when pierced with the tip of a small. Stuff the apples with the mixture. remove the top half of the apple skin. RD Recipes Baked Apples Stuffed with Cranberries and Walnuts Makes 4 servings Ingredients          4 baking apples. One at a time. Remove from the oven and let stand for 5 minutes. depending on the size of the apples.