Some more DASH Diet Recipes from this Past Week

Broccoli, Spinach, Eggplant and Olive Tomato Sauce on Whole Wheat Couscous 

1 Serving (includes 4 servings of vegetables)

Olive Oil

Garlic

Onion

Eggplant

Broccoli

Spinach

Olives

Heart Healthy Tomato Sauce

Whole Wheat Couscous

Sauté all vegetables in a small amount of olive oil with garlic. Add tomato sauce.

Cook couscous according to directions.

Cream Cheese and Veggie Pita Sandwich

1 Serving (includes 2 servings of vegetables)

Whole Wheat Pita

Cream Cheese

Onion

Cucumber

Tomato

Oregano

Red Bean and Vegetable Stir Fry on Quinoa

1 Serving (includes 2 ½ servings of vegetables)

Olive Oil

Garlic

Onions

Orange, Yellow and Red Peppers

Broccoli

1/2 can of Kidney Beans

White Vinegar

Black Pepper

 

Sauté vegetables and garlic in a small amount of olive oil. Add Kidney Beans, vinegar and pepper.

Cook quinoa according to directions.

Chicken, Potato and Vegetable Stew

1 Serving (includes 3 servings of vegetables

Olive Oil

Garlic

Onions

Mushrooms

Spinach

Carrots

Potatoes

Italian Herbs

1/2 Chicken Breast, cubed

1/2 cup Water

1 tsp. White Vinegar

1 tsp. Apple Cider Vinegar

Black Pepper

Sauté vegetables and chicken in a small amount of olive oil. Once chicken is cooked, add water, both vinegars and pepper. Continue to simmer until potatoes are tender.

Veggie Tostada

1 Serving (includes 2 servings of vegetables)

Onion

Green Pepper

Tomato

Cilantro

Cheddar Cheese, shredded

Chili Powder

Garlic Powder

Eggplant without the Parmesan

1 Serving (includes 3 servings of vegetables)

Olive Oil

Eggplant

Onion

Garlic

Paprika

Black Pepper

Water

Heart Healthy Tomato Sauce

Cut eggplant into crescents, about ¼ inch thick. Sauté in a small amount of oil with onions and garlic. Sprinkle with pepper and paprika. Once both sides are browned, add a bit of water so the eggplant can continue to cook. Dollop small amounts of tomato sauce on each crescent.  Continue simmering until eggplant is soft.

Broccoli is a nice side.

Other meals:

Fruit in cereal/oatmeal

Roasted Eggplant, Onions and Cherry Tomatoes with Feta Cheese

Spinach, Green Pepper and Tomato Sandwich on a Whole Wheat Pita