Dash Recipes
(Recipe Collection)

65 Recipes Created by CD10733878

Recipes in this Collection

Hearty Extra Veggie Chili (DASH Diet Weight Loss Solution)
Incredible! 5.0/5
(1 rating)
Hearty Extra Veggie Chili (DASH Diet Weight Loss Solution)

modified slightlySubmitted by ANGELCITYGAL

Carbs: 17.5g | Fat: 7.3g | Fiber: 6.1g | Protein: 17.7g | Calories: 209.6
Quinoa-Black Bean Casserole
Very Good 4.2/5
(590 ratings)
Quinoa-Black Bean Casserole

An experiment with leftovers yields a delightful, filling vegetarian meal.Submitted by STEPFANIER

Carbs: 31.7g | Fat: 3.2g | Fiber: 9.1g | Protein: 13.8g | Calories: 204.5
Veggie Soup - LOW SODIUM
(no ratings)
Veggie Soup - LOW SODIUM

This is an easy way to get your veggies in without the prep work or sodium. You can throw this together in the crockpot on a Sunday and have it all week long for lunches or snacks. It also will freeze well.Submitted by WISHICOULDFLY

Carbs: 17g | Fat: 0.1g | Fiber: 3.6g | Protein: 3.2g | Calories: 82.2
Parmesan Tuna Patties (low fat, low carb)
Very Good 4.4/5
(176 ratings)
Parmesan Tuna Patties (low fat, low carb)

These are fast and tasty. If desired, top with a bit of marinara, mustard, etc. This makes 4 small patties, so I usually double the recipe for my family.Submitted by IMSHERRY7

Carbs: 1.8g | Fat: 4.6g | Fiber: 1g | Protein: 13.8g | Calories: 105.4
MAKEOVER: Coach Nicole's Yummy Hummus (by MAHJA2010)
(no ratings)
MAKEOVER: Coach Nicole's Yummy Hummus (by MAHJA2010)

Use as a dip for veggies or a spread on pita and sandwiches. Submitted by CD10733878

Carbs: 21.2g | Fat: 12.8g | Fiber: 4.5g | Protein: 5.8g | Calories: 215.9
White Beans, Spinach and Tomatoes over Linguine
Very Good 4.3/5
(541 ratings)
White Beans, Spinach and Tomatoes over Linguine

This filling vegetarian meal is nutritious and easy to make. Submitted by TWINMOM143

Carbs: 52.7g | Fat: 5.1g | Fiber: 10.2g | Protein: 13.7g | Calories: 284.5
Black Bean Hummus
Very Good 4.2/5
(364 ratings)
Black Bean Hummus

Smoky from the cumin with a hidden serving of vegetables, this dip is equally delicious in a burrito as it is spread on tortilla chips.Submitted by STEPFANIER

Carbs: 5.3g | Fat: 0.7g | Fiber: 1.7g | Protein: 1.7g | Calories: 32.9
Quinoa and Cheese
Good 3.9/5
(72 ratings)
Quinoa and Cheese

This healthy mac 'n cheese swap is packed with protein! Submitted by STEPFANIER

Carbs: 33.2g | Fat: 4.8g | Fiber: 3.1g | Protein: 16.7g | Calories: 244.2
Low-Sodium Breakfast Sausage
Very Good 4.2/5
(90 ratings)
Low-Sodium Breakfast Sausage

Love your breakfast sausage but can't handle all the sodium? Try this lower sodium version: 25% less fat, and 1/10th of the sodium. Submitted by CHEF_MEG

Carbs: 0.6g | Fat: 11.1g | Fiber: 0.2g | Protein: 10.1g | Calories: 147.7
Mushroom 'Sausage' Gravy
Good 3.6/5
(47 ratings)
Mushroom 'Sausage' Gravy

Growing up in the South, sausage gravy was a staple on our breakfast table, so I wanted to create a healthier version--with a secret ingredient. Submitted by CHEF_MEG

Carbs: 9.3g | Fat: 7.1g | Fiber: 0.9g | Protein: 4.8g | Calories: 115.4
Macaroni Salad with Bacon, Peas, and Creamy Dijon Dressing
Very Good 4.5/5
(13 ratings)
Macaroni Salad with Bacon, Peas, and Creamy Dijon Dressing

The tangy dressing contrasts well with the smoky bacon, sweet bell pepper, and red onion.Submitted by DACQUISTO

Carbs: 25.7g | Fat: 5.9g | Fiber: 2g | Protein: 7.1g | Calories: 189
Oatmeal & Whole Wheat Pancakes/Waffles
Very Good 4.0/5
(4 ratings)
Oatmeal & Whole Wheat Pancakes/Waffles

Use this delicious recipe to make healthy and nutritious pancakes, OR waffles. The recipe is very versatile and you can substitute soy milk for regular or even buttermilk and honey for water and sugar substitute or substitute the whole eggs for eggbeaters! It makes a wonderful, filling, and guilt free breakfast. Most pancakes and waffles have about 400 calories each, these only have 110! I usually make about 16 waffles in my Belgian waffle maker, but you could make even more pancakes or mini waffles! Submitted by LAURAJK90

Carbs: 15.6g | Fat: 4.5g | Fiber: 1.9g | Protein: 3.6g | Calories: 111.5
Cheeseburger Soup
Very Good 4.2/5
(56 ratings)
Cheeseburger Soup

A hearty, healthier take on an iconic American meal.Submitted by CHEF_MEG

Carbs: 19.3g | Fat: 4.8g | Fiber: 3.6g | Protein: 14.4g | Calories: 196.6
Skinny Sour Cream & Chicken Enchiladas
Very Good 4.4/5
(954 ratings)
Skinny Sour Cream & Chicken Enchiladas

Serve up creamy, cheesy chicken enchiladas, and no one will be late to dinner!Submitted by SKEYDOO

Carbs: 35g | Fat: 4.5g | Fiber: 2.7g | Protein: 18.3g | Calories: 252
Healthy Chicken Vegetable Casserole
Very Good 4.1/5
(686 ratings)
Healthy Chicken Vegetable Casserole

Try this inexpensive and fresh version of a chicken casserole--no need for processed soups or sauces!Submitted by CHEF_MEG

Carbs: 36.1g | Fat: 8.9g | Fiber: 8.8g | Protein: 27.9g | Calories: 320.6
Southwestern Quinoa Avocado Bowl
Very Good 4.2/5
(81 ratings)
Southwestern Quinoa Avocado Bowl

Stir quinoa into your favorite hearty salsa, add avocado and black beans, and what do you get? A simple meal you won't soon forget!Submitted by SPARK_RECIPES

Carbs: 45.7g | Fat: 7.2g | Fiber: 8.5g | Protein: 9.5g | Calories: 256.1
Oatmeal Cookie Dough Truffles
Very Good 4.7/5
(3 ratings)
Oatmeal Cookie Dough Truffles

Submitted by BLOOMY59

Carbs: 13.6g | Fat: 3g | Fiber: 1.2g | Protein: 0.8g | Calories: 70.2
Oatmeal ''Cookie'' Pancakes
Very Good 4.7/5
(38 ratings)
Oatmeal ''Cookie'' Pancakes

I started making these for my children when they were very young (and wanted to know what exactly I was putting in their mouths). Now they are a family favorite and a working mom's delight.

They have more calories than frozen waffles, but they are packed with good nutrition and keep you full until noon.These are great when made ahead of time. They are very dense pancakes and because they are so dense you can pop them into the toaster to warm up like an eggo. Simply wait until they cool and freeze them or seal them in a container for the fridge. They last about a week in the fridge.

I use oat milk because I am a vegetarian and want more protein than soy or rice milk can provide. However, I have used all the milks (including dairy) and they work fine. The calorie calculation is done with oat milk and brown sugar included in the recipe. Values will change depending on the milk you use and if you add the brown sugar or not.

Serving Ideas: Serve with fresh fruit or sugar free maple syrup.Submitted by PAISANS

Carbs: 20.1g | Fat: 2.6g | Fiber: 2.2g | Protein: 4.1g | Calories: 111.3
Whole Wheat Pasta with Sesame Peanut Sauce
Good 3.7/5
(203 ratings)
Whole Wheat Pasta with Sesame Peanut Sauce

This Asian-inspired pasta dish is so good and so quick to make and can be served hot or cold. Add some tofu for another healthy option.Submitted by BCJL13

Carbs: 39.5g | Fat: 5.9g | Fiber: 7g | Protein: 9.4g | Calories: 239.9
Whole Wheat Couscous with Spinach and Squash
Good 3.9/5
(98 ratings)
Whole Wheat Couscous with Spinach and Squash

A double-hitter: Each portion has almost two servings of vegetables. Submitted by CHEF_MEG

Carbs: 47.5g | Fat: 2.1g | Fiber: 10.4g | Protein: 8.6g | Calories: 228.3
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