Tag Archives: Dash diet

Meatballs and Salad



Getting back on the health kick, I keep looking for recipes that offer lots of veggies (without spending too much time extra prepping them!).


1 lb. ground beef, turkey, chicken, or bison

1 t. lemon zest

2 T. lemon juice

1/4 c. non fat greek yogurt

1 T. water

1 T. chopped fresh chives


Sliced tomatoes

Sliced avocados

1/4 chopped red onion

2 minced garlic cloves


Combine meat, red onions and garlic. Season with some salt and pepper. Form the meat into about 12-15 meat balls.

Cook them in a pan until done.

In the meantime, mix together the yogurt, water, chives and lemon zest in a small bowl. Set aside.

In another bowl, mix together 3 T. olive oil, lemon juice, and some salt and pepper.

In a large salad bowl, place the arugula, tomatoes and avocados. Mix with the olive oil mixture. Top with the meatballs and drizzle the yogurt sauce on top.

Kale & Garbanzo’s



Here’s a tasty Dash-friendly salad – and the best part is that the dressing is so flavorful with the Dijon mustard, that you won’t even miss the salt! I know that the cheese has sodium in it, but at least you’re not adding any extra!


1 can garbanzo beans – drained & rinsed

1/2 cup mayonnaise – I always use non-fat

2 T. Dijon mustard – I use the Maille brand (it’s delicious)

Juice of 1/2 lemon

1/8 t minced garlic

1/4 cup shredded Parmesan cheese

1 1/4 lb. chopped Tuscan kale

Olive oil


“Fry” the beans in some olive oil until they are nicely toasted.

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While those are browing, combine the remaining ingredients (minus the kale) and mix well.

Assemble the salad with the dressing and the garbanzo’s.


Tex Mex Chicken Soup


Slow cookers are an excellent way to make soup! By the time you get home, the aroma of a good soup cooking away makes my mouth water. And when that soup is as tasty as this one, even more so! Depending on how much chile you use, there will be a little kick to this one. It will definitely warm you up – inside and out!FullSizeRender


1 lb boneless chicken breasts

1/2 cup chopped onions

3 cloves of minced garlic

4 cups chicken broth (I make my own…)

1 cup tomato sauce 

1/2 T. Chipotle chile in adobo, chopped

1 t. dried oregano

1/4 t. cumin

2 bay leaves

1/4 cup chopped cilantro

1 avocado, chopped (optional)

Crumbled queso fresco (optional)


Lightly season the chicken with salt and pepper before placing it in the crock pot.

Saute the onion and garlic in a pan with some olive oil until it is translucent and starting to brown. Add it to the crock pot.

Add all the other ingredients except the avocado and cheese.

Cook on low for 4-6 hours.

Shred the chicken and return it to the crock pot. Discard the bay leaves.

Serve it up with the chopped avocado and cheese!

A Different Kind of Steak


Yes, it is different because it’s a Cauliflower Steak! And talk about Dash-friendly! This is the perfect complement to any main course – so delicious and so healthy! FullSizeRender


One head of cauliflower, cut into steaks about 3/4″ thick

Herbs and spices to your liking

Olive oil

Shredded parmesan cheese (optional)


Preheat oven to 450.

Place cauliflower steaks on an aluminum foil lined cookie sheet.

Lightly brush each side of steaks with olive oil.

Season with your favorite spices and Parmesan cheese, if you’re using it.

Place in the oven for about 20 minutes. Turn then over, re-season and re-cheese them.

Cook until they are tender and brown!


The Un-Cabbage Roll


FullSizeRenderCabbage rolls are a great Dash friendly meal, but I find them cumbersome to make. Instead, why not take all the regular ingredients and just put them together without stuffing the cabbage leaves? Yes, it’s not as pretty, but it’s just as tasty! I promise!


1 to 1 1/2 lbs. ground meat (you can use whatever you like)

2 sausages, cut up

Olive oil

I onion, chopped fine

1 garlic clove, minced

1 head of cabbage, shredded

2 cans diced tomatoes

1 cup tomato sauce

Salt & pepper to taste

Chicken broth, as needed


Saute onion and garlic in some olive oil under tender and starting to brown. Add the ground meat and sausage and cook until meat is no longer pink.

Add the shredded cabbage, tomatoes, tomato sauce, salt and pepper. Cover and simmer for 20 to 30 minutes until cabbage is tender. If it dries out, add some chicken broth and continue cooking until the cabbage is done.

Roasted Cauliflower & Red Pepper Soup




Here is a great recipe that can be customized with whatever spice you like! I, personally, like it plain because the roasted peppers already have quite a bit of flavor, but if you like, you can spice it up with paprika, cumin, dill, or anything else you fancy!


4 medium red peppers

1 medium cauliflower, diced

1 onion, diced

3 garlic cloves, minced

4 cups of chicken stock

Olive oil

Salt & pepper to taste


  1. Cut the red peppers in half and scoop out ribs and seeds. Place them on a cookie sheet and broil them until the skins turn black. Take them out and cover them with aluminum foil until cooled. Peel the skin and chop up the peppers.
  2. Roast the cauliflower in a 400 degree oven until crisp, turning them a few times.
  3. While the cauliflower is roasting, sauté the onion and garlic in a little bit of olive oil in a large pot until caramelized.
  4. Add the chicken stock and spices, if using, and simmer for a few minutes.
  5. Add the chopped peppers, cauliflower, salt and pepper and simmer for 20 minutes.
  6. Puree the soup with an immersion blender until creamy and simmer for a few more minutes.
  7. Serve it up nice and hot! If you like, you can drizzle a little bit of olive or truffle oil on the top!


Mmm, mmm good!