DASH Diet Recipes

Roasted Garlic Salmon With Brussels Sprouts

Ingredients:

• 14 divided large garlic cloves
• Extra-virgin olive oil, ¼ cup
• Finely chopped fresh oregano, two tablespoons divided
• Salt, one teaspoon divided
• Freshly ground pepper, ¾ teaspoon divided
• Trimmed and sliced brussels sprouts, 6 cups
• White wine, ¾ cup Chardonnay, preferably
• Lemon slices

Preparation/Cook Time: Cook for 25 Minutes/Total of 45 Minutes

(Additional Time 20 Minutes)

Servings: 6

Preparation:

• Heat the oven to 450 degrees Fahrenheit.
• Mince two garlic cloves, then mix in a small bowl with the extra-virgin olive oil, ½ teaspoon salt, ¼ teaspoon pepper, and one tablespoon oregano. Halve the leftover garlic, tossing it with the brussels sprouts and three tablespoons of the oil and seasoning mixture in a large roasting dish. Roast for 15 minutes, stirring once.
• Combine the wine with the leftover oil mixture. Take the pan out of the oven, toss the vegetables, and top with the salmon fillets, then drizzle with the wine and oil mixture. Garnish with the leftover one tablespoon of oregano and salt and pepper, ½ teaspoon each. Bake for an extra 5 to 10 minutes until the salmon is thoroughly cooked. Serve with lemon slices for garnish.

Chicken & Chickpea Crock-Pot Soup

Ingredients:

• 1 ½ cups dried chickpeas, pre-soaked
• Water, 4 cups
• One yellow onion, large, finely diced
• No-salt-added diced tomatoes, one 15-ounce can, fire-roasted preferably
• Tomato paste, two tablespoons
• Four garlic cloves, finely chopped
• One bay leaf
• Ground cumin, four teaspoons
• Paprika, four teaspoons
• Cayenne pepper, ¼ teaspoon
• Ground pepper, ¼ teaspoon
• Bone-in trimmed chicken thighs, 2 pounds, skin removed
• Drained and quartered artichoke hearts, one 14-ounce can
• Pitted oil-cured olives, ¼ cup halved
• Salt, ½ teaspoon
• Fresh parsley or cilantro, ¼ cup chopped

Preparation/Cook Time: Prep 20 Minutes/Total 4 Hours 20 Minutes

(Additional Time 4 Hours)

Servings: 6

Preparation:

• In a 6 quart cooker or larger, add in the drained chickpeas. Then, stir well with the water, tomatoes and their juices, tomato paste, onion, garlic, cumin, cayenne, paprika, bay leaf, and pepper. Cook covered on Low for eight hours or on High for four hours.
• Remove the chicken, then place it on a clean cutting board to cool slightly. Next, mix thoroughly, remove the bay leaf, and incorporate the olives, artichokes, and salt into the slow cooker.
• Shred the chicken, throw away the bones, then mix the chicken back into the soup. Serve with a garnishment of parsley.

Peanut Butter Banana Toast With Cinnamon

Ingredients:

• Toasted whole-wheat bread, one slice
• Peanut butter, one tablespoon
• One sliced small banana
• Cinnamon for garnish

Preparation/Cook Time: Prep Time 5 Minutes/Total 5 Minutes

Servings: 1

Preparation:

• Spread the peanut butter over the toast and top with the slices of bananas. Garnish with a sprinkle of cinnamon to taste.