DASH diet recipe - turkey chili

I made this for dinner last night and it was full of flavor. It was our first official DASH diet meal. I had no recipe, so I hope I remember everything I put in it! TURKEY CHILI 1.5 lbs ground turkey 2 med. onions, chopped 1 cup chopped celery 1 cup chopped green pepper 1 cup diced carrots 1 15 oz can low-sodium tomato sauce 1 15 oz can low-sodium diced tomatoes 1 can low-sodium beef broth 1 tsp garlic powder 2 tbsp chili powder 2 tbsp cumin 2 tbsp oregano 1 tbsp black pepper 1 tsp red pepper flakes 1 tsp worsteshire sauce 1 tsp olive oil Heat olive oil in large soup pot and add onions, celery, green peppers, and carrots; cook until onions are tender. Add turkey and cook until all pink is gone. Add all other ingredients, bring to a simmer and simmer for at least two hours. Stir frequently, add water if the chili gets too thick. This made 8 servings. Chili freezes well - just place in airtight plastic container and freeze! I served the chili with homemade corn muffins (no sugar or salt) and a mixed green salad.

Meatless Crockpot Dinner recipe - Moroccan Lentil Stew

I love lentils and I love curry. So this recipe really appeals to me - especially when thinking about the upcoming cool nights of Fall and Winter. Prep Time: 30 minutes Cook Time: 9 hours, Ingredients: 1 cup dried lentils, sorted and rinsed 1 lb. butternut squash, peeled and cubed 10 small new red potatoes, cubed 1 onion, chopped 4 cloves garlic, minced 2 (14 oz.) cans diced tomatoes, undrained 1 Tbsp. curry powder 1/2 tsp. salt 1/8 tsp. white pepper 1/8 tsp. crushed red pepper 2 cups water 8 oz. pkg. frozen cut green beans, thawed Preparation: Combine all ingredients except green beans in a 3-4 quart slow cooker. Cover and cook on low for 8-10 hours until lentils, squash, and potatoes are tender when tested with knife. Increase heat to high setting. Stir in thawed green beans, cover and cook for 10-15 minutes until mixture is thoroughly heated and beans are tender. 6 servings

More on the DASH Diet

Of all the diets I've looked at/considered (and there are many many many over the years), I'm having the hardest time getting my mind around the do's and don'ts of this DASH diet. Lots of "examples" but not much of an actual list of "you can eat this much of this but none of that" type list. So far, this is what I've come up with for the 1600 calorie version of this diet. Vegetables - Artichokes, asparagus, beets, bell peppers, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, corn, cucumbers, eggplant, green beans, jicama, mushrooms, leafy greens (collars, kale, swiss chard, turnip greens), leeks, lettuce or salad greens, onions, peas (green, snap or snow), potatoes, sweet potatoes, radishes, root vegetables (parsnips, rutabaga, turnips), spinach, squash (zucchini, yellow, crookneck, pattypan, acorn, butternut, pumpkin, spaghetti), tomatoes. 1 1/2 to 2 cups per day Fat Free or Lowfat Milk and Dairy - Buttermilk, hard and soft cheese, cottage cheese, milk, flavored milk, margarine (trans fat free), mozzarella, sour cream, yogurt. 2 - 3 cups per day. Whole Grains/Cereal - Whole wheat whole grain bagels, bread, english muffins, pita, pizza crust tortillas (corn or whole wheat) Bran Cereal, whole grain cereal (hot or cold), lowfat granola, muesli, old fashioned or steel cut oats. Barley, brown rice, bulgur, couscous, kasha, pasta, quinoa, millet, amaranth, spelt, triticale, kamut, wild rice. 6 oz. daily Fruits - Apples, apricots, bananas, berries, strawberries, blueberries, raspberries, blackberries, cherries, citrus (grapefruit, oranges, tangerines), dates, figs, grapes, kiwi, lemons and limes, mango, melons, nectarines, peaches, papaya, pears, pineapple, plums, prunes, raisins. 2 cups daily. Frozen Foods - Skinless chicken breasts, fish fillets (plain), french toast (whole grain), fruit (no added sugar), 100% fruit juice, 100% fruit juice bars, pancakes (whole grain), vegetables, veggie burgers, waffles (whole grain). Servings according to appropriate group lists above. Canned Foods - Applesauce (unsweetened), beans and lentils (canned or dry - black, garbanzo, kidney, pinto, refried, split peas, white), broth (reduced-sodium), salmon or tuna (canned in water), soup (reduced sodium), tomatoes (reduced sodium), tomato paste, tomato sauce (reduced sodium). Servings according to appropriate group lists above. Condiments, Sauces, Spreads - Bean dip, chili or hot sauce, fruit-only spreads, hummus, marinara sauce (low sodium), mayonnaise (low fat), mustard, oil (canola, olive, sesame), pesto, fresh salsa, salad dressing (reduced sodium), soy sauce (reduced sodium), sun-dried tomatoes, vinegar (balsamic, cider, redwine, rice wine, etc.) Not sure how you count these -- I assume you count the sodium content. Nuts and Seeds - Almonds, cashews, hazelnuts, nut butter (peanut butter), peanuts, pecans, seeds (pumpkin or sunflower), soy nuts, walnuts. 3 - 4 ounces per week.