3 or 4 swordfish steaks, 8 to 10 oz. each 1 ¼ lbs. pork cutlets 3 lbs. ground turkey 3 large eggs 8 oz. tempeh 24 oz. Brussels sprouts 3 cups broccoli florets 6 medium-sized beets 1 ½ cups cauliflower florets 2 carrots 1 onion 11 garlic cloves 2 tbsp. capers 2 cups Castelvetrano olives ½ cup kalamata olives 2½ cups chopped radicchio 2 cups spinach leaves 1 cup sage leaves + 12 individual leaves 6 sprigs fresh oregano ¼ cup fresh parsley ¼ tsp. freshly grated nutmeg 4 lemons 1 tbsp. lemon juice 1 15-oz. can diced tomatoes 1 can pumpkin puree 2 cups whole milk ¼ cup + 2 tbsp. grated Parmesan cheese 2 cups shredded Havarti cheese 3 oz. goat cheese 1 cup crumbled feta 1 cup whole milk ricotta 12 oz. pasta shells ½ cup slow roasted pecans ¼ cup raw hazelnuts 3 tbsp. tamari
Pantry Ingredients:
Kosher salt, ground black pepper, olive oil, canola oil spray, unsalted butter, salted butter, white wine vinegar, apple cider vinegar, Dijon mustard, grainy mustard, maple syrup, ketchup, dried oregano, sesame seeds, crushed red pepper flakes, ground ginger, all-purpose flour, panko bread crumbs
Monday: Pork Scallopini with Lemon, Capers and Radicchio
Pork doesn’t seem to get nearly as much play as chicken, but it’s just as quick to cook on a weeknight. Example A: This pork scallopini that’s done in only 20 minutes.
Thursday: Sheet Pan Tamari Glazed Tempeh and Broccoli
Meet tempeh, the other soy “meat.” Like tofu, it absorbs the flavors it’s cooking in, which is why we love Gena Hamshaw’s tamari-glazed tempeh recipe with chunks of healthy broccoli.
Opt for chicken as a low-fat, high-protein stuffing for this traditional Vietnamese sandwich recipe.
Healthy Sandwich Calorie Count: 275
Directions-
Marinate one skinless, boneless chicken breast in lime juice, Dijon mustard, and siracha, and grill until nicely charred (about 5-7 minutes per side). Put the grilled chicken inside a fresh baguette with cilantro stems and shredded carrots. Squeeze extra lime juice over the top for more flavor.
8 DASH diet-approved recipes to make every meal of the day good for your heart
Emily Laurence
With *so* many different healthy eating plans out there, it’s clear that there isn’t just one way to live your best, nutrient-rich life. But when it comes to the way of eating that doctors and dietitians recommend the most, there are two main contenders: the Mediterranean diet and the DASH diet.
You’re likely very familiar with the Med diet (it made a big comeback this year), but what about its less famous cousin, DASH? DASH stands for Dietary Approaches to Stop Hypertension and like the Mediterranean diet, is a heart-healthy eating plan that emphasizes healthy monounsaturated fats, such as olive oil, nuts, and avocado. Other requirements: consuming six to eight servings of whole grains per day, four to five servings of fruits and veggies, fewer than six servings of animal protein, two to three servings of low- or non-fat dairy products, and keeping sugar and sodium intake to a minimum. (Again, veeeeery reminiscent of the Med diet.)
Another reason health experts are such a fan of the DASH diet is that it isn’t restrictive and is actually pretty easy to stick with. Need proof? Check out the recipes rounded up here, for every meal of the day. Not only are they all DASH diet-compliant, they’ll have your mouth watering.
Serving of whole grains? Check. Healthy fats and protein? Check. Fruit? Yep. In just five ingredients, this mason jar breakfast recipe has all the requirements needed for a DASH diet-approved a.m. meal. It also only takes five minutes of active prep time, making it a major time-saving win, too.
This breakfast is similar to a yogurt parfait, only way more fun to eat. Made on whole wheat pita flatbreads (there’s your serving of whole grains), the base is cream cheese (though Greek yogurt works too), and it’s topped with antioxidant- and fiber-rich berries, with a touch of honey for natural sweetness.
One fun way to switch up your salad game is sticking all your greens, avocado, and veggies through a skewer. You can even eat it right off the stick—no fork required.
This recipe is full of ingredients well-known to be good for heart health, including black beans, olive oil, and avocado. Brown rice serves as the bowl’s base, getting in the serving of healthy grains, and it’s topped with a serving of shredded cheese, getting the eating plan’s serving of dairy.
If you’re looking for a snack to satisfy your sweet tooth—but won’t spike blood sugar—this colorful fruit salad is it. Incorporating grapefruit and lime juice add tanginess that rounds out the tartness from the berries. Plus, it’s full of antioxidants that work to lower blood pressure.
Since the DASH diet is often followed as a way to lower blood pressure, keeping sodium to a minimum is a must. This recipe does just that, while using plenty of other spices to ensure it’s anything but bland. The herbs that are used, including garlic and onion powder, actually make the rest of the healthy ingredients even more nutrient-dense.
This classic comfort food is loaded with protein-rich lentils and veggies particularly high in antioxidants, like tomatoes and carrots. It only takes about 30 minutes to make and the leftovers keep for about a week—perfect for getting you through a busy work week.
One dessert hack DASH diet devotees live by: using black beans or chickpeas for a base instead of processed flour. In order to keep your brownies from tasting like hummus, combine them with almond flour, nut butter, and a few smart sweeteners. Because the chickpeas and nut butter are loaded with protein, this dessert doubles as a post-workout snack, too.
8 large cooked shrimp – peeled, deveined and cut in half
1 1/3 tablespoons chopped fresh Thai basil
3 tablespoons chopped fresh mint leaves
3 tablespoons chopped fresh cilantro
2 leaves lettuce, chopped
4 teaspoons fish sauce
1/4 cup water
2 tablespoons fresh lime juice
1 clove garlic, minced
2 tablespoons white sugarC&H Pure Cane Granulated Sugar 4 Lb $1.78 for 1 item – expires in a month
1/2 teaspoon garlic chili sauce
3 tablespoons hoisin sauce
1 teaspoon finely chopped peanuts
Add all ingredients to list
Directions
Prep45 m
Cook5 m
Ready In50 m
Bring a medium saucepan of water to boil. Boil rice vermicelli 3 to 5 minutes, or until al dente, and drain.
Fill a large bowl with warm water. Dip one wrapper into the hot water for 1 second to soften. Lay wrapper flat. In a row across the center, place 2 shrimp halves, a handful of vermicelli, basil, mint, cilantro and lettuce, leaving about 2 inches uncovered on each side. Fold uncovered sides inward, then tightly roll the wrapper, beginning at the end with the lettuce. Repeat with remaining ingredients.
In a small bowl, mix the fish sauce, water, lime juice, garlic, sugar and chili sauce.
In another small bowl, mix the hoisin sauce and peanuts.
Serve rolled spring rolls with the fish sauce and hoisin sauce mixtures.
Footnotes
Cook’s Note:
The fish sauce, rice vermicelli, chili garlic sauce, hoisin sauce, and rice wrappers can be found at Asian food markets.
Partner Tip
Reynolds® parchment can be used for easier cleanup/removal from the pan.
Nutrition Facts
Per Serving: 82 calories; 0.7 g fat; 15.8 g carbohydrates; 3.3 g protein; 11 mg cholesterol; 305 mg sodium.
4 eggs 8 oz. canned tuna, packed in olive oil 3 cups shredded cooked chicken 2 lbs. skirt steak 8 cups baby arugula 3 cups mixed greens 2 romaine hearts 1 small butternut squash 1 large carrot 12 oz. haricot verts or green beans 1 lb. baby purple or red potatoes 10 oz. mushrooms 2 cloves of garlic 1 shallot 1 red onion 4 ears of corn 2 Persian cucumbers 1 can of chickpeas 1 can of lentils 5 avocados 3 lemons 30 oz. grape tomatoes 1 cup cherry tomatoes 2 tablespoons fresh thyme leaves 2 tablespoons chopped dill springs 3 tablespoons chopped chives ½ cup chopped fresh basil ¼ cup chopped fresh cilantro ½ cup pickled radishes ½ cup pine nuts ⅓ cup unsalted raw cashews 4 oz. Niçoise olives 4 oz blue cheese ¾ cup crumbled goat cheese 1 cup feta cheese 1 tablespoon heavy cream 3 tablespoons tahini 1 lb. bite-sized pasta, like orecchiette
Pantry Ingredients:
Salt, pepper, olive oil, balsamic vinegar, apple cider vinegar, red wine vinegar, Dijon mustard, whole grain mustard, mayonnaise, sour cream, Worcestershire sauce, capers, honey, red pepper flakes, cinnamon, curry powder. Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Monday: Aran Goyoaga’s Niçoise Salad
Wishing you were in Paris on this Monday? Tone down the stress of the week ahead with this 20-minute Niçoise salad.
Tuesday: Curried Tahini Cashew Chicken and Carrot Salad
Coterie member Ali Maffucci’s curried cashew chicken and carrot salad has an added bonus: It saves well, meaning you’ll be taking a Tupperware full for lunch tomorrow.
Friday: Shaved Brussels Sprouts with Roasted Beets, Pecans and Goat Cheese
Prove to Mom you do eat your brussels sprouts. They make the perfect bed for fall flavors like roasted beets, crunchy pecans and creamy goat cheese. (Thanks for the recipe, Coterie member Heidi Larsen.)
With *so* many different healthy eating plans out there, it’s clear that there isn’t just one way to live your best, nutrient-rich life. But when it comes to the way of eating that doctors and dietitians recommend the most, there are two main contenders: the Mediterranean diet and the DASH diet.
You’re likely very familiar with the Med diet (it made a big comeback this year), but what about its less famous cousin, DASH? DASH stands for Dietary Approaches to Stop Hypertension and like the Mediterranean diet, is a heart-healthy eating plan that emphasizes healthy monounsaturated fats, such as olive oil, nuts, and avocado. Other requirements: consuming six to eight servings of whole grains per day, four to five servings of fruits and veggies, fewer than six servings of animal protein, two to three servings of low- or non-fat dairy products, and keeping sugar and sodium intake to a minimum. (Again, veeeeery reminiscent of the Med diet.)
Another reason health experts are such a fan of the DASH diet is that it isn’t restrictive and is actually pretty easy to stick with. Need proof? Check out the recipes rounded up here, for every meal of the day. Not only are they all DASH diet-compliant, they’ll have your mouth watering.
Serving of whole grains? Check. Healthy fats and protein? Check. Fruit? Yep. In just five ingredients, this mason jar breakfast recipe has all the requirements needed for a DASH diet-approved a.m. meal. It also only takes five minutes of active prep time, making it a major time-saving win, too.
This breakfast is similar to a yogurt parfait, only way more fun to eat. Made on whole wheat pita flatbreads (there’s your serving of whole grains), the base is cream cheese (though Greek yogurt works too), and it’s topped with antioxidant- and fiber-rich berries, with a touch of honey for natural sweetness.
One fun way to switch up your salad game is sticking all your greens, avocado, and veggies through a skewer. You can even eat it right off the stick—no fork required.
This recipe is full of ingredients well-known to be good for heart health, including black beans, olive oil, and avocado. Brown rice serves as the bowl’s base, getting in the serving of healthy grains, and it’s topped with a serving of shredded cheese, getting the eating plan’s serving of dairy.
If you’re looking for a snack to satisfy your sweet tooth—but won’t spike blood sugar—this colorful fruit salad is it. Incorporating grapefruit and lime juice add tanginess that rounds out the tartness from the berries. Plus, it’s full of antioxidants that work to lower blood pressure.
Since the DASH diet is often followed as a way to lower blood pressure, keeping sodium to a minimum is a must. This recipe does just that, while using plenty of other spices to ensure it’s anything but bland. The herbs that are used, including garlic and onion powder, actually make the rest of the healthy ingredients even more nutrient-dense.
This classic comfort food is loaded with protein-rich lentils and veggies particularly high in antioxidants, like tomatoes and carrots. It only takes about 30 minutes to make and the leftovers keep for about a week—perfect for getting you through a busy work week.
One dessert hack DASH diet devotees live by: using black beans or chickpeas for a base instead of processed flour. In order to keep your brownies from tasting like hummus, combine them with almond flour, nut butter, and a few smart sweeteners. Because the chickpeas and nut butter are loaded with protein, this dessert doubles as a post-workout snack,
Cattle Drive Casserole, the ultimate comfort food. Layers of cheese, meat and more cheese make for this satisfying casserole beyond delicious.Prep Time
15 minutes
Cook Time
30 minutes
Total Time
45 minutes
Ingredients
1 1/2 lbs ground beef
3/4 cup onion, diced
1 bell pepper, diced
1 taco seasoning packet
1/2 cup sour cream
1/2 cup mayonnaise
1 cup cheddar cheese, shredded & divided
1 sm. can (4 oz) diced green chilies
1 (10 oz) can Rotel diced tomatoes with green chilies
2 cups Bisquick
1 1/4 cup water, divided
Instructions
Pre-heat oven to 350 degrees F.
Brown ground beef, drain off grease. Add in diced onion, bell pepper, taco seasoning and 1/2 cup of the water to pan. Simmer approximately 10 minutes until onion & pepper are softened.
In separate bowl, combine sour cream, mayonnaise, 1/2 cup cheddar cheese and green chilies, set aside.
Stir Bisquick and 3/4 cup water (you may need a tiny bit more water) to make a soft dough. Spray 13X9 baking pan with non-stick spray. Press dough into bottom of pan and bake 5 minutes.
On top of biscuit layer, spread ground beef mixture, next add can of Rotel spreading over ground beef mixture, next spread the sour cream mixture and end with remaining shredded cheese sprinkled over the top.
• 1 can (10-3/4 ounces) condensed cream of mushroom soup, undiluted
• 8 ounces process cheese (Velveeta), cubed
• Salt and pepper to taste
• 1/4 cup dry bread crumbs
Directions
• Cook cabbage in boiling water until tender; drain thoroughly. In a large skillet, saute onion in 5 tablespoons butter until tender. Stir in soup. Add cheese; stir until melted. Remove from the heat. Stir in the cabbage, salt and pepper. Transfer to an ungreased 2-qt. baking dish. In a small skillet, melt remaining butter. Cook and stir crumbs in butter until lightly browned; sprinkle over casserole. Bake, uncovered, at 350° for 20 to 30 minutes or until heated through.
