• 1 cup fresh broccoli, chopped*
  • 1 cup fresh cauliflower, sliced*
  • 2 cups fresh spinach, chopped*
  • 1/2 cup chopped onion
  • 1/4 cup chopped green pepper
  • 1 cup cheddar cheese, grated (4 oz.)
  • 1 cup coarsely chopped Oregon hazelnuts
  • 1-1/2 cups nonfat milk
  • 1 cup baking mix
  • 4 eggs
  • 1/4 teaspoon pepper
  • *frozen vegetables can be used – be sure to thoroughly drain them before use.


1. Pre-cook broccoli and cauliflower until almost tender (about 5 minutes.) Drain well.

2. Combine broccoli, cauliflower, spinach, onion, green pepper and cheese. Divide into two well-greased 8-inch pie pans. Top with Oregon hazelnuts. Beat together milk, baking mix, eggs, garlic and pepper; pour over vegetable mixture.

3. Bake at 400 for 35 to 40 minutes, until golden brown. Allow to stand for 5 minutes before cutting.


This dish provides a unique blend of vitamins and minerals by incorporating vegetables and nuts. Round out your meal with a cup of nonfat milk to get that protein and dairy component that the DASH Diet enthusiast loves!