Third Week of DASH Recipes

  

All things DASH have been going very well, although my blood pressure has not altered much. Time will tell if this experiment works. I've really enjoyed finding new taste combinations and taking pictures of such vibrant colors.

The goal, if you remember, is to reduce the amount of sodium in my diet. I've gotten very good at hounding out the lowest percentages of sodium in cheese, yogurt, salad dressing, and whole grain bread. I even found this amazing chip company that makes their snacks from only the most natural ingredients. Check out their website: Food Should Taste Good.

Hope you enjoy some of this last week's recipes:

Spinach, Falafel and Tomato Salad

1 Serving (includes 3 ½ servings of vegetables)

Spinach

Tomatoes

Onions

Falafel, crumbled

Balsamic Vinaigrette

Fresh Mozzarella

Chop spinach, tomatoes and onions. Sauté onions until translucent, if desired. Prepare falafel according to box instructions. Crumble 2-3 falafels on top of salad. Sprinkle with dressing. Top with small chunks of fresh mozzarella.

Sweet Potato, Kidney Bean and Mushrooms on Quinoa

1 Serving (includes 3 servings of vegetables)

Onions

Garlic

½ medium Sweet Potato

Mushrooms

Italian herbs

2 tsp. Lemon Juice

2 tsp. White Vinegar

Paprika

Chili Powder

Black pepper

Cilantro

½ can of Kidney Beans

¼ cup Quinoa

Sauté onions, garlic, cubed sweet potatoes, sliced mushrooms. Add Kidney beans, herbs, lemon juice, vinegar, paprika, chili powder and pepper. Add a small amount of water and reduce heat. Cover and simmer until sweet potatoes are soft.

Cook quinoa according to instructions.

Super Veggie Pizza

1 Serving (includes 3 servings of vegetables)

 

Whole Wheat Pita

Heart Healthy Tomato Sauce

Spinach

Onions

Mushrooms

Italian Herbs

Garlic Powder

Fresh Mozzarella

Divide pita into two pieces, length wise.  Spread with sauce. Add vegetables, garlic and herbs. Top with thin slices of mozzarella. Cook at 400 degrees Fahrenheit  for 15-20 minutes, or until browned.

Lots-o-Veggies and Falafel Pita Sandwich

1 Serving (includes 3 servings of vegetables)

Whole Wheat Pita, cut in half

Small amount of mayonnaise

Cucumber

Tomato

Onion

Spinach

Falafel, crumbled

Balsamic Vinaigrette

Fill pitas with mayonnaise, vegetables and falafel. Sprinkle with small amount of dressing.

Mushroom, Spinach, and Tomato Grilled Cheese on Sun-dried Tomato Bread

1 Serving (includes 3 servings of vegetables)

 

Two slices of your favorite bread

Mustard

Mushrooms

Onions

Tomatoes

Spinach

Cheddar Cheese

Small amount of olive oil

Chickpeas, Sweet Potatoes and Eggplant with Cilantro

1 Serving (includes 3 servings of vegetables)

Olive oil

Onions

Sweet Potatoes, cubed

Garlic

Eggplant, cubed

½ can of Chick Peas/Garbanzo beans

Paprika

Cinnamon

Chili Powder

1 Tbsp. Lemon Juice

1 Tbsp. White Vinegar

Black Pepper

½ cup water

Cilantro

Sauté onions, sweet potatoes, eggplant, and garlic in small amount of olive oil. Add chick peas, paprika, pepper, chili powder, very small amount of cinnamon, lemon juice, vinegar. Reduce heat and add water. Cover and simmer until sweet potatoes are soft.

Top with chopped cilantro.