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DASH Diet: Meal Ideas

Dinner Side Dish: Spicy Roasted Broccoli


1 1/4 pounds broccoli, large stems trimmed and cut into 2-inch pieces (about 8 cups)

4 tablespoons olive oil, divided

1/2 teaspoon salt-free seasoning blend

1/4 teaspoon freshly ground black pepper

4 cloves garlic, peeled and minced

1/4 teaspoon crushed red pepper flakes


Preheat the oven to 450 F.

In a large bowl, toss together the broccoli and 2 tablespoons olive oil. Sprinkle with salt-free seasoning and pepper. Transfer to a rimmed baking sheet and bake for 15 minutes. Meanwhile, mix together 2 tablespoons olive oil, the garlic, and the red pepper flakes. After the broccoli has cooked 15 minutes, drizzle the garlic oil over the broccoli and shake the baking sheet to coat the broccoli. Return to the oven and continue baking until the broccoli starts to brown, about 8 to 10 more minutes. Serve hot.

Serves 8.


Nutrition per 1-cup serving:

Calories: 86

Sodium: 24 milligrams

Potassium: 232 milligrams

Magnesium: 16 milligrams

Calcium: 37 milligrams

Fat: 7 grams

Saturated Fat: 1 gram

Cholesterol: 0 milligrams

Carbohydrate: 5 grams

Dietary Fiber: 2 grams

Sugars: 1 gram

Protein: 2 grams


Dinner Side Dish: Garlic Mashed Potatoes


2 pounds all-purpose red or gold potatoes, scrubbed and cut into large chunks

6 cloves garlic, peeled

1/4 cup olive oil

1 teaspoon salt-free seasoning blend

1/2 teaspoon freshly ground black pepper


Place the potato chunks and peeled garlic cloves in a large saucepan. Cover with cold water and bring to a boil.

Reduce the heat and cook for about 25 minutes, or until the potatoes are tender when pierced with a fork.

Remove from heat.

Drain the cooking liquid off the potatoes, reserving 3/4 cup of the cooking liquid.

Add the olive oil, salt-free seasoning blend, pepper, and reserved cooking liquid to the potatoes.

Mash with a potato masher or large fork.

Taste and season with more salt-free seasoning and pepper, if you like.

Serves 8.


Nutrition per 1-cup serving:

Calories: 145

Sodium: 7 milligrams

Potassium: 527 milligrams

Magnesium: 26 milligrams

Calcium: 16 milligrams

Fat: 7 grams

Saturated Fat: 1 gram

Cholesterol: 0 milligrams

Carbohydrate: 19 grams

Dietary Fiber: 2 grams

Sugars: 1 gram

Protein: 2 grams

Dinner's Dessert: Chocolate Banana Cake


2 cups all-purpose flour

1/2 cup Splenda Brown Sugar Blend

1/4 cup unsweetened cocoa powder

1/2 teaspoon baking soda

1 large ripe banana, mashed (1/2 cup)

3/4 cup soy milk

1/4 cup canola oil

1 large egg

1 egg white

1 tablespoon lemon juice

1 teaspoon vanilla extract

1/2 cup semisweet dark chocolate chips


Preheat oven to 350 F.

Coat an 11- by 7-inch brownie pan with nonstick spray.

Whisk together flour, brown sugar blend, cocoa, and baking soda in large bowl.

In another bowl, whisk together the bananas, soy milk, oil, egg, egg white, lemon juice, and vanilla.

Make a hole in the middle of the flour mixture, and pour in the soy milk mixture and chocolate chips.

With a wooden spoon, stir the ingredients together until blended. Spoon the batter into the pan.

Bake about 25 minutes until the center of the cake springs back when pressed lightly with fingertips.

Serves 18.


Nutrition per serving:

Calories: 150

Sodium: 52 milligrams

Potassium: 119 milligrams

Magnesium: 19 milligrams

Calcium: 23 milligrams

Fat: 4 grams

Saturated Fat: 1 gram

Cholesterol: 12 milligrams

Carbohydrate: 27 grams

Dietary Fiber: 1 gram

Sugars: 9 grams

Protein: 3 grams

Reviewed on August 08, 2014

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