Following the DASH diet does not have to be boring, and cooking the foods you’ll be eating on this plan is easy, especially when you have the right tools on hand.
There are a few simple pans and appliances that make cooking for the DASH diet all the more manageable. You may already have these items in your kitchen; if not, you’ll find they are inexpensive and easy to find in stores.
Some other items that make cooking a breeze include nonstick baking pans, blenders, and food processors.
There are many fantastic low-salt or no-salt spice blends on the market; in addition, fresh herbs such as basil, dill, and cilantro add zip to foods without adding fat, salt, or calories. You can also use vinegar, onions, garlic, ginger, or fruit to add flavor to dishes.
Broiling is a fast, easy cooking method that works well with lean cuts of meat, fish, and poultry, and it can be used to finish vegetables as well. You will need a broiler pan or a wire rack placed on a rimmed baking sheet. Lining the lower portion of the broiler pan with foil to catch drips will help save on cleanup time, and using marinades or rubs will add wonderful flavor to the foods you prepare in this way.
Steaming food requires no additional fat. While it is most commonly used for preparing vegetables, you can steam fish, chicken, and meat as well. When steaming foods, it is important to ensure the pot never goes dry. You can toss a few clean coins or marbles into the bottom of the pan before adding the steamer insert. These will make noise as the liquid boils; if the water level drops, the noise will stop, reminding you to add more water.
Adding olive oil to vegetables or other foods just after steaming will add immense flavor, along with a smidge of healthful fat. Even ½ teaspoon of olive oil will provide more satisfying flavor than would sautéing the food in a tablespoon of fat. Top with fresh, chopped herbs for an even more sensational flavor boost.
Poaching is another simple, no-fat-added technique that works well for cooking a wide variety of foods. Eggs, chicken, and fish are all excellent candidates for poaching, either in water, a bit of wine, or some low-sodium broth. You will need a large, flat-bottomed pan with a tight-fitting lid; place the food in the pan, adding just enough liquid to cover it. Bring it to a gentle simmer so that barely any bubbles break the surface. Watch closely and don’t allow the liquid to boil, since this can cause foods to become tough. Save the cooking liquid if you like; it makes a nice base for soups.
Wrapping food in parchment paper before baking allows it to steam gently in its own juices, preventing dryness and flavor loss. This method is excellent for chicken and fish, and is ideal for minimizing cleanup. Simply place the food on a large piece of parchment paper, along with any spices or vegetables you wish to add. Wrap it up loosely, folding open edges to create a sealed pouch. Place the package on a rimmed baking sheet and set on the oven rack. Be sure to use only oven-safe parchment paper; do not substitute waxed paper.
Pureeing cooked vegetables transforms them into a velvety, delicious treat. Sweet potatoes, cauliflower, and squash are perfect candidates for this treatment. First simmer or steam the vegetables until tender, then blend them with a small amount of broth until you achieve the desired consistency. Because hot liquids expand, fill the blender only halfway, using a potholder or towel to keep the lid firmly in place while the machine is running. If you love the idea of creating thick, creamy soups, consider purchasing an immersion blender, which can be submerged in a pot of hot liquid for quick, easy pureeing.
Baking foods at high heat helps to deepen natural flavors. A baked medley of root vegetables is a comforting side dish for a cold evening; parsnips, carrots, sweet onions, and even brussels sprouts take on delicious complexity and sweetness when baked. Baking works well for chicken, fish, and meat, too; be sure to baste foods with liquid during baking to prevent them from drying out.
Grilling is an uncomplicated way to prepare flavorful dishes of all kinds. Fish, shrimp, meat, and poultry are all fantastic for the grill, as are vegetables. If you like the idea of preparing your food alfresco, invest in some special tools to make low-fat grilling simple and mess-free. A fish basket, a vegetable tray, and some kebab skewers are just some of the inexpensive, easy-to-find tools that can take your grilling to the next level while keeping unwanted fat out of your food.