Introduction to the DASH Diet Slow Cooker Recipes
The DASH (Dietary Approaches to Stop Hypertension) diet has been consistently ranked as one of the best diets for heart health, weight loss, and overall healthy eating. The diet focuses on eating whole grains, fruits, vegetables, lean proteins, nuts, seeds, and low-fat dairy products. Research has shown that following the DASH diet can help lower blood pressure and cholesterol levels, reducing the risk of heart disease, stroke, and other health conditions.
One of the easiest ways to follow the DASH diet is to utilize a slow cooker. Slow cookers allow you to simply throw in ingredients in the morning, and come home to a complete, delicious meal at night. The low and slow cooking method tenderizes meats and brings out flavors in a unique way. Slow cooker recipes are also very budget-friendly, as you can use more affordable cuts of meat and dried beans and stretch them into flavorful DASH diet dishes.
If you're looking for some fresh ideas to add more DASH diet recipes into your routine, check out these delicious and nutritious slow cooker options!
Slow Cooker Breakfast
Overnight Apple Cinnamon Oatmeal
Start your day off right with this warm and comforting oatmeal recipe. Steel cut oats cook slowly overnight and are ready to eat in the morning. The oats pack fiber and whole grains, while the apples, cinnamon, and maple syrup add a deliciously sweet flavor. It's easy to prep the night before so you wake up to a nutritious DASH-friendly breakfast.
Vegetable Egg Casserole
This protein and veggie-packed dish is a great make-ahead option for busy mornings. Simply mix up the eggs, milk, vegetables, and cheese the night before and pop it in the slow cooker in the morning. Shredded potatoes provide a hearty base to soak up the fluffy egg mixture. Spinach, bell peppers, and onion add color and nutrients. Sprinkle with reduced-fat cheddar for a satisfying and nutritious breakfast.
Slow Cooker Lunch & Dinner Entrees
Chicken Tortilla Soup
This classic chicken soup gets incredible flavor from chili powder, cumin, garlic, onion, and fire-roasted tomatoes. Shredded chicken breasts cook up tender and juicy in the slow cooker. Black beans add fiber, texture, and plant-based protein. Top each bowl with crunchy tortilla strips, avocado, and cilantro for a quick yet filling DASH-approved dinner.
Beef and Vegetable Stew
Satisfying and hearty, this stew is full of lean beef, vegetables, and beans cooked in a savory broth. Opt for a leaner beef like sirloin, 90% lean ground beef, or round steak. Load up on vitamin-rich veggies like carrots, celery, onions, potatoes, and green beans. Kidney beans add even more plant-based protein and fiber. The stew cooks all day so the beef becomes fall-apart tender.
Shredded Chicken Tacos
These easy shredded chicken tacos come together with just 5 main ingredients. Chicken breasts cook to tender perfection in chili powder, cumin, salsa, and chicken broth. Once shredded, stuff the chicken into corn tortillas along with your favorite taco toppings. Keep it DASH diet friendly by loading up on produce like lettuce, tomatoes, onions, peppers, and avocados.
Lentil Soup
Warm up with this protein and fiber-rich lentil soup. Lentils cook up soft and creamy in vegetable broth along with carrot, celery, onions, garlic, and Italian seasoning. They require no pre-soaking, making this soup even easier to throw together. Lentils give you a healthy dose of plant-based protein with each serving. Add some spinach during the last 30 minutes of cook time for an extra serving of veggies.
Slow Cooker Sides
Honey Balsamic Carrots
Elevate a basic side of carrots by cooking them with a bit of honey and balsamic vinegar. The sweet and tangy flavors transform simple carrots into something special. Onions add savory depth, while fresh thyme adds herbal notes. The carrots end up glazed and caramelized for a delicious addition to any DASH diet meal.
Parsnip and Pear Puree
Parsnips have an earthy sweetness that pairs perfectly with the juicy sweetness of pears in this interesting puree. Simply chop the vegetables, add some seasoning, broth, and nutmeg, and let the slow cooker work its magic. Once tender, puree the parsnips and pears together for a smooth and velvety texture. It makes a nice change from everyday mashed potatoes.
Slow Cooker Desserts
Slow Cooker Apple Crisp
You can easily transform apples into a healthy DASH diet dessert using your slow cooker. Chop apples and baking spices like cinnamon and nutmeg, then top with an oat topping packed with nuts, oats, brown sugar, and butter. As it cooks, the apples soften into a delicious filling while the oat topping gets crispy on top. Serve warm with a scoop of frozen yogurt for added protein and calcium.
Peach Cobbler
Cobblers are easy to prep and make the perfect dessert to come home to after a long day. Peaches get deliciously syrupy and soft after cooking all day in the slow cooker. Pour an easy biscuit dough on top, and let it bake until golden brown. The biscuits soak up the sweet peach juice, creating an irresistible texture combination. Top each serving with a dollop of whipped cream or low-fat ice cream.
Tips for DASH Diet Slow Cooker Success
Here are some helpful tips and tricks to get the most out of cooking DASH diet recipes in your slow cooker:
Prep ingredients ahead of time
Chop vegetables, measure spices, and gather ingredients the night before. This makes it so easy to dump everything in the slow cooker in the morning.
Skip Added Salt
Since slow cookers intensify flavor on their own, you can often skip adding extra salt to recipes. Taste the dish before serving and adjust seasoning if needed.
Go easy on oils
The small amount of liquid in the slow cooker means you usually only need to use 1-2 tsp of oil to keep food from sticking. Spritz the cooker with cooking spray before adding ingredients.
Cook on low heat
Cooking on low heat for 7-8 hours usually results in more tender meats and balanced flavors.
Add veggies at the right time
Add quick-cooking vegetables like spinach, zucchini, and broccoli during the last 30 minutes so they don't get overly mushy.
Use the right cuts of meat
Choose lean cuts of beef, pork, and chicken. The slow cooking makes tougher cuts like shoulder or round fall apart.
Skip the salt-heavy seasonings
Swap out salt-heavy seasoning packets for herbs, garlic, pepper, lemon juice, vinegar, mustard, and other low-sodium flavor boosters.
Thicken stews and sauces
For thicker stews and sauces, whisk in a spoonful of whole wheat flour at the end of cooking. You can also puree beans or vegetables to naturally thicken.
Make desserts heart-healthy
Use whole grain flours, oats, nuts, seeds, and dried fruit to make desserts full of fiber and nutrients. Limit added sugars.
The Benefits of the DASH Diet
The DASH diet has been consistently ranked the #1 diet for a reason. Research has shown it can provide some powerful benefits for your health and wellbeing, including:
- Lower blood pressure - The diet is designed to reduce hypertension, the #1 risk factor for heart disease.
- Lower LDL cholesterol - The focus on
FAQs
What are the benefits of the DASH diet?
The DASH diet is designed to lower blood pressure and cholesterol levels, reducing your risk for heart disease, stroke, and other health conditions. It focuses on eating foods that are low in sodium and saturated fat but high in potassium, calcium, protein, fiber, and other nutrients.
What kinds of foods can I eat on the DASH diet?
The DASH diet includes plenty of fruits, vegetables, whole grains, lean proteins like fish, poultry, beans, nuts and low-fat dairy. It limits foods high in saturated fat, salt and added sugars.
How do you make slow cooker meals DASH-friendly?
Choose lean meats, load up on veggies, use herbs and spices instead of salt, opt for whole grains over refined grains, and limit added sugars and oils. Avoid using salt-heavy seasoning packets.
What are some good proteins for the DASH diet?
Good lean protein options include skinless chicken, fish, eggs, beans, lentils, tofu, nuts, seeds and low-fat dairy like yogurt and cottage cheese. Limit red meat and processed meats.
Can you make desserts that fit the DASH diet?
Yes, you can make healthier desserts using whole grains, nuts, seeds, dried fruit, applesauce, yogurt, and other DASH-approved ingredients. Limit added sugars and stick to smaller portions.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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