What Are Some DASH Diet Plan Recipes?


Quick Answer

Almond and apricot biscotti and creole-style black-eyed peas are two DASH diet plan recipes. These recipes call for healthy ingredients such as whole wheat, nuts and beans, which help with blood pressure, bone formation and thyroid function.

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Full Answer

To make almond and apricot biscotti, whisk 3/4 cup of whole-wheat flour, 3/4 cup of all-purpose flour, 1/4 cup of brown sugar and 1 teaspoon of baking powder in a bowl. Stir in 2 lightly beaten eggs, 2 tablespoons of low-fat milk, 2 tablespoons of canola oil, 2 tablespoons of honey and 1/2 teaspoon of almond extract until a dough forms. Add 2/3 cup of chopped dried apricots and 1/4 cup of coarsely chopped almonds, and mix well.

Shape the dough into a flattened log, and invert it onto a non-stick baking sheet. Bake the log at 350 degrees Fahrenheit for 25 to 30 minutes, and let it cool for 10 minutes. Cut the log into 1/2-inch wide slices, and arrange them on a baking sheet. Bake the biscotti for 15 to 20 more minutes, and let them cool completely.

To make creole-style black-eyed peas, boil 2 cups of water and 2 cups of dried black-eyed peas over high heat for two minutes. Cover the pan, remove it from heat and let it stand for one hour, then drain the water. Add 1 cup of water, 1 teaspoon of chicken-flavored bouillon granules, 2 cups of crushed tomatoes, 1 chopped onion and 3 teaspoons of minced garlic, as well as 1/2 teaspoon of dry mustard, 1/4 teaspoon of ground ginger, 1/4 teaspoon of cayenne pepper and 1 bay leaf to the beans. Bring the mixture to a boil, and simmer it for two hours, stirring occasionally. Remove the bay leaf, and garnish the beans with 1/2 cup of chopped parsley.

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