Dash Diet Recipes | The DASH Diet - Part 4

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Blueberry Bling

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Directions: 1. Preheat oven to 375 degrees. 2. Wash and drain the blueberries and place them in a 9 inch pie plate. 3. In a small bowl, use… Read More »

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Blackberry Oat Nut Crumble

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Directions: 1. Preheat the oven to 350 degrees. Coat an 8 inch baking dish with non-stick spray. 2. In a medium mixing bowl combine the sugar and cornstarch… Read More »

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Berry Yogurt Popsicles

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Directions: 1. Blend the ingredients in a blender. 2. Pour about ½ cup of the smoothie mixture into your molds or cups. (Depending on the size of your… Read More »

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Basmati Rice Pudding with Oranges

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Directions: 1. Boil 2 cups of water in a heavy 2-quart saucepan. Add rice, cover, and reduce heat to a simmer. Cook rice for about 20 minutes until… Read More »

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Baked Stuffed Apples

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Directions: 1. Peel top 1/3 of apples and hollow out center with a knife. Arrange, peeled end up, in microwave-safe baking dish. Combine coconut, apricots, and orange zest;… Read More »

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Apples and Cream Shake

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Directions: 1. In a blender container combine low-fat ice cream, applesauce and cinnamon or apple pie spice. Cover and blend until smooth. 2. Add fat free skim milk…. Read More »

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Almond Rice Pudding

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Directions: 1. Combine milk and rice in a medium saucepan, and bring to a boil. 2. Reduce heat and simmer for 1/2 hour with the lid on until… Read More »

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Zucchini Walnut Muffins

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Directions: 1. Preheat oven to 400 degrees. 2. Spray twelve 3-inch muffin cups with nonstick spray, or line with paper liners. 3. In large bowl, combine both flours,… Read More »

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Zucchini Pizza Boats

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Directions: 1. Preheat oven to 350 degrees. 2. Wash zucchini. Trim ends and cut each in half lengthwise. Use a spoon to gently scrape out soft, seedy center… Read More »

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Zucchini Pizza Bites

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Directions: 1. Preheat broiler to 500˚F. 2. Spray both sides of each zucchini slice lightly with olive oil or cooking spray and season with pepper. Place zucchini slices… Read More »

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Whole Wheat Muffins

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Directions: 1. Preheat oven to 350ᵒF. Lightly spray muffin tin with cooking spray, or use muffin paper liners. 2. In mixing bowl, combine flour, sugar and baking powder…. Read More »

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Un-beet-able Berry Smoothie

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Directions: 1. Combine all ingredients in a blender. 2. Blend until smooth. 3. Serve immediately. 4. Refrigerate or freeze leftovers within 2 hours. Tips: Beets are full of… Read More »

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Tzatziki

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Directions: 1. Place the plain yogurt in a paper towel-lined strainer and set it over a bowl. Place the bowl in the refrigerator for 2 hours so the… Read More »

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Two Tomato Bruschetta

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Directions: 1. Preheat oven to 350 degrees F. 2. In a small bowl, combine feta cheese, dried tomatoes, basil, and parsley. Set aside. 3. In another small bowl,… Read More »

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Strawberry Frozen Yogurt Squares

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Directions: 1. Line an 8×8 inch baking pan with foil. Sprinkle cereal evenly on the bottom of the pan; set aside. 2. Place yogurt, strawberries and condensed milk… Read More »

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Skinny Ranch Dip

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Directions: 1. Combine all ingredients in a small bowl and serve. 2. Keep refrigerated for about 2 days. Tips: The best way to turn a creamy, purchased salad… Read More »

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Skillet Granola

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Directions: 1. Line a baking sheet with parchment or waxed paper. 2. Warm oil and honey in a skillet for one minute over medium heat. Add powdered milk… Read More »

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Pumpkin Pie Spiced Yogurt

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Directions: 1. In a medium sized bowl thoroughly mix the pumpkin puree with the spices. 2. Add the yogurt to the bowl and mix well. 3. Place in… Read More »

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Pumpkin Chai Smoothie

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Directions: 1. Combine milk, instant tea, and spices in a blender; blend until tea is dissolved. Add the remaining ingredients except for the ice. Process until blended. 2…. Read More »

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Potato Nachos

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Directions: 1. Slice potatoes into small circles about 1/4 inch thick. Lightly coat the potato slices with oil (or spray for 3 seconds with cooking spray). Arrange slices… Read More »

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Popeye Power Smoothie

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Directions: 1. Combine all ingredients in a blender. 2. Puree until completely smooth. 3. Serve immediately. 4. Refrigerate leftovers within 2 hours. Tips: This smoothie is packed with… Read More »

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Peach and Raspberry “Lassi”

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Directions: 1. Combine all of the ingredients in a blender and blend on high until smooth. 2. Serve immediately. Tips: This fantastic smoothie is delicious in the heart… Read More »

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Morning Muffins

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Directions: 1. Preheat oven to 400 degrees. Coat muffin tin with nonstick cooking spray. 2. Combine egg, milk, sugar, oil, carrots, raisins, walnuts, and vanilla in a bowl… Read More »

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Low-Fat Pumpkin Bread

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Directions: 1. Preheat oven to 350F. 2. Butter and flour a loaf pan and set aside. 3. In a bowl, with a wire whisk, combine first 4 ingredients…. Read More »

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Lightened-Up Peanut Dipping Sauce

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Directions: 1. Place all ingredients in a small bowl. Mix well. 2. If sauce is too thick, add water until sauce reaches desired consistency. Tips: Lightened-up peanut dipping… Read More »

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Lemon Pick-Me-Up Smoothie

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Directions: 1. Make milk ice cubes: fill an ice-cube tray with low-fat or non-fat milk (about 1-1½ cups fills one tray). Freeze 3 hours or until solid. 2…. Read More »

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Lemon Blueberry Oatmeal Muffins

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Directions: 1. Heat oven to 400°F. Line 12 medium muffin cups with paper baking cups. For topping, combine 1/4 cup oats and brown sugar; set aside. 2. For… Read More »

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