Dash Diet Recipes

There are so many great Dash Diet Recipes here are some of my favorites.

Here is one of my DASH Diet Slow Cooker favorites.

Chili Chicken in a Slow Cooker

This wholesome meal is best prepares the night before.

Place 1 pound of your favorite dried pinto beans in a large pot; cover them in water, cover the pot with a lid, and let the beans soak overnight.

Cover 3 skinless chicken breasts (with ribs) with water; add 1 teaspoon each of poultry seasoning and white pepper, and boil for one hour.

Let the chicken cool, and then remove it from the bones and chop or shred it. Save the broth.

To prepare the chili:

1. Drain the beans, this takes out any excess salt and place them in the slow cooker insert.
   
   
2. Chop up 1 large onion, 1 can of corn kernels, 1 red bell pepper, 1 green bell pepper, 4 celery stalks, and 4 to 6 green chili peppers; add them to the beans.
   
   
3. Place the shredded, cooked chicken on top of the vegetables.
   
   
4. Measure the broth from boiling the chicken; add water to make the total liquid equal 5 cups.
   
   
5. ¼ teaspoon red pepper
   1 teaspoons cumin
   1 teaspoon of turmeric
   1 tablespoon cilantro
   1 bay leaf
   1 cup lite sour cream into the liquid
   
   Pour everything into the slow cooker.
   
   
6. Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).

 Here are some more DASH Diet Slow Cooker Recipes

Black Bean Burgers

This Black Bean Burger recipe is for 6 people, and each black bean patty is packed with garlic, parsley, cilantro, and egg.

Ingredients

• 1/2 medium yellow onion, roughly chopped
• 1 tbsp chopped garlic
• 2 (15-ounce) cans black beans, rinsed, drained, and divided
• 2 tsp freshly chopped parsley leaves
• 1 egg

• 1/2 tsp red pepper flakes
• 1 tablespoon of Sriracha
• 1/2 cup bread crumbs
• ½ cup 2% grated cheese
•  fresh ground pepper
• 6  Whole Grain burger buns

Directions

1. Heat a grill or grill pan over medium-low heat. 

2. In a food processor, pulse onion and garlic until finely chopped. Then, add 1 can black beans, cilantro, parsley, egg, and red pepper flakes. Pulse to combine. 

3. Transfer mixture to a large mixing bowl. Add the remaining can of black beans and then the bread crumbs. Season with pepper and mix until well combined. 

4. Reserve 1/3 of the black bean mixture for Round 2 recipe. Divide remaining black bean mixture into 4 portions and form into patties. Place patties on hot, oiled grill over medium-low heat and cook for about 12 minutes, 6 minutes on each side. (Toast hamburger buns on grill.) 

5. Place each burger on a bun and top with lettuce, tomato, and ketchup.

Make sure you get more of the latest Dash Diet Recipes HERE

Sweet Potato Hash

This Sweet Potato recipe is nutritious, healthy and is an irresistible combo of sweet potatoes (raw or baked) and red beans. Your taste buds will be dancing.

Ingredients

• 1 tbsp extra virgin olive oil
• 1 medium onion, chopped
• 2 garlic cloves, finely chopped
• 1 large sweet potato (or your preference of potato), cooked, peeled, and diced

• 1/2 tsp dried thyme
• 1/2 tsp dried oregano
• 1 can (15 oz.) dark red kidney beans, drained and rinsed
•  ground pepper

Directions

1. Heat the olive oil in a large skillet over medium-high heat. 

2. Add the onion and cook for about 5 minutes, until softened. 

3. Add the garlic and cook for 1 minute longer. 

4. Stir in the sweet potato, thyme, oregano, and salt and pepper to taste. 

5. Place the beans in a bowl and mash them with a fork or potato ricer. 

6. Add the mashed beans to the skillet and stir to combine with the onion mixture. 

7. Then, cook for about 10 minutes, turning frequently, and pressing the spatula down on the mixture, until the bottom is lightly crisped and browned when turned. 

8. Serve hot.

Tip: 
For this recipe, the sweet potato should be tender but still firm enough to dice. If you don’t have a cooked sweet potato (or the 45 minutes to an hour it takes to bake one), you can use whichever potatoes you've got in your kitchen and microwave one in minutes. Pierce the potato with a fork in three places. Place the potato on a microwavable plate and microwave on high for 5 minutes, rotating halfway through. You may need to microwave it a minute or two longer, depending on the size of the potato, until it is tender.

 

Try this Roasted Cauliflower Recipe

Dash Diet Phase 2 Plan

The Dash Diet Phase 2 follows the 14 days of Phase 1,  plus some additional healthy foods added into your daily diet. Phase 2 is a healthy plan and a lifestyle choice for your future.

Your serving sizes are very important in the Dash Diet Phase 2 plan, take a good look at the pie chart.

Foods encouraged to eat in limited amounts in Stage 2 of the DASH Diet

• Dairy
• Make sure you get 2-3 servings per day for smaller appetite, 2-3 servings per day for moderate appetite, 3-4 servings per day for large appetite
• Serving size – 8 ounces yogurt, 1 ounce cheese, ½ cup cottage cheese
• Also add nonfat milk / skim milk – serving size 8 ounces. If you are lactose intolerant, choose lactose-free milk or take lactose digesting tablets to reduce the lactose. Here are some low sodium cheeses if you just can't live without your cheese fix!
• Buttermilk, nonfat sour cream (not containing titanium dioxide) – listed in recipes, no serving size given
• Nuts, beans, seeds
• 1-2 serving per day for smaller appetite, 1-3 servings per day for moderate appetite, 2-4 servings per day for large appetite
• See list above under General – foods to limit
• Serving size – ¼ cup beans, ¼ cup nuts, ¼ cup seeds
• No clear guidelines on portions of vegetarian proteins for vegetarian diets
• Lean meat, fish, poultry, eggs
• 5-6 ounces per day for smaller appetite, 6-8 ounces per day for moderate appetite, 8-11 ounces per day for large appetite
• See list above under General – foods to limit
• Fats – heart-healthy
• 1-2 servings per day for smaller appetite, 2-3 servings per day for moderate appetite, 3-4 servings per day for large appetite
• See list above under General – foods to limit
• Serving size – 1 tablespoon salad dressing, 1 teaspoon of butter or oil
• Also add: olives, some regular mayonnaise
• Whole grains and other starchy foods, if desired

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• 2-3 servings per day for smaller appetite, 2-3 servings per day for moderate appetite, 3-4 servings per day for large appetite. Try to avoid going over 3 servings of whole grains per day.
• Cereals e.g. oatmeal (unsweetened), grits, wheat, high-fiber cereals without added sugar, Grape Nut Flakes, Wheaties – serving size is ½ cup cooked cereal, 1 ounce dry cereal (80-100 calories). Try to get cereals with no more than 5 grams of sugar, and less than 250 milligrams of sodium
• Breads e.g. whole wheat / whole grain bread, including “light” or “lite” kinds – serving size is 1 slice bread, ¼ bagel, ½ English muffin, ½ hamburger bun, ½ hot dog bun
• Baked foods – if you bake with whole grain flour, store it somewhere cool or refrigerated to avoid rancidity
• Pastas – serving size is ½ cup cooked pasta
• Starchy vegetables e.g. corn, potatoes, sweet potatoes/yams, winter squash – serving size ½ cup
• Brown rice – serving size 1/3 cup
• Popcorn – serving size 2 cups
• For people with sensitivity to gluten, it’s fine to substitute gluten-free GF whole grains for wheat products.
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• Fruit
• Make sure you get at least 2-3 servings per day for smaller appetite, 2-4 servings per day for moderate appetite, 3-5 servings per day for large appetite
• Fresh fruit, e.g. apples, bananas, blueberries, cantaloupe, clementines, grapes, honeydew melon, mangoes, melons, oranges, papaya, peaches, pears, pomegranate, pineapple, plums, raspberries, strawberries – serving size –1 cup diced raw fruit
• Dried fruit – serving size ¼ cup
• Canned fruit – serving size ½ cup
• Unsweetened applesauce (serving size not given)
• No more than 4-6 ounces of fruit juice e.g. orange juice; another part of the book says 4 ounces. It’s better to have whole fruits
• Other foods



• These foods can also be added: Some ketchup, BBQ sauce, hot sauce; Some jelly or jam;
•  Low-calorie, low-sugar, low-fat ice cream
  
  
  

  Diet Tip
  When you are 80% full – STOP Eating- you are satisfied and by the time that last mouth full you ate hits your stomach you will be full. You will still be able to eat the food you like but you don’t need to over eat, try it, you will be surprised at how easy it is to do and you won’t suffer from that belly bloat and you will feel so much more comfortable.