dash diet slow cooker recipes_ - dylanna press

DASHDietSlowCookerRecipes

Easy,Delicious,andHealthyRecipes

Copyright©2015byDylannaPublishing,Inc.Allrightsreserved.Thisbookoranyportionthereof

maynotbereproducedorusedinanymannerwhatsoeverwithouttheexpresswrittenpermissionofthepublisherexceptfortheuseofbriefquotationsinabookreview.

Firstedition:2015

Disclaimer/LimitofLiability

Thisbookisforinformationalpurposesonly.Theviewsexpressedarethoseoftheauthoralone,andshouldnotbetakenasexpert,legal,ormedicaladvice.Thereaderisresponsibleforhisorherownactions.

Everyattempthasbeenmadetoverifytheaccuracyoftheinformationinthispublication.However,neithertheauthornorthepublisherassumesanyresponsibilityforerrors,omissions,orcontraryinterpretationofthematerialcontained

herein.

Thisbookisnotintendedtoprovidemedicaladvice.Pleaseseeyourhealthcareprofessionalbeforeembarkingonanynewdietorexerciseprogram.Thereadershouldregularlyconsultaphysicianinmattersrelatingtohis/herhealthand

particularlywithrespecttoanysymptomsthatmayrequirediagnosisormedicalattention.

Photocredits:CanstockPhoto

ContentsIntroduction

AbouttheDASHDiet

DailyNutrientGoalsfortheDASHDiet

DASHDietEatingPlan

SpicesandSeasonings

TopHiddenSourcesofSodium

StockingYourKitchen

SlowCookerEssentials

PartII

Recipes

BreakfastDishes

Apple-CinnamonBakedOatmeal

Banana-NutOatmeal

HomemadeGreek-StyleYogurt

BreakfastCasserole

Soups

ChickenBroth

PotatoLeekSoupwithBeans

CrockpotFrenchOnionSoup

SlowCookerChickenNoodleSoup

HeartyMinestroneSoup

NewEnglandClamChowder

Crock-PotLobsterBisque

MeatballSoup

ChickenTortillaSoup

CornandShrimpChowder

SplitPeaSoup

PoultryDishes

Manteshwer

Typewritten Text

Ahashare.com

MexicanChickenStew

CrockpotChickenFajitas

BlackBeanChicken

TurkeyChili

MediterraneanRoastTurkeyBreast

Honey-GlazedChickenWings

Jambalaya

Slow-CookerTurkeyStroganoff

ProvencalChickenandWhiteBeans

WhiteChickenChili

MeatDishes

(Beef,Pork,Lamb,Veal)

BarbecuedPork

SlowCookerChili

SpaghettiSaucewithMeatandVegetables

SlowCookerBologneseSauce

MexicanBeefStew

MoroccanBeefTagine

LambTaginewithPears

Slow-CookerBeefStewProvencal

Slow-CookedBeefRoast

BeefStewwithButternutSquash

IrishStew

CiderPorkRoast

VegetableDishes

BakedPotatoeswithBroccoliandMushrooms

SweetPotatoCoconutCurry

MediterraneanVegetableStew

SlowCookerBakedBeans

MoroccanRootVegetableTagine

VegetarianVegetableStew

Desserts

SlowCookerBrownRicePudding

BerryCobbler

SpicedApplesauce

AppleCrisp

IntroductionTheDASHdiethasonceagainbeennamedthehealthiestdietbytopnutritionexpertsandthere’snobettertimetostartreapingtherewardsofthissmart,sensibleeatingplan.EatingtheDASHdietwaydoesnothavetobeboring,infact,itcontainsthemostdeliciousfoodsaround–leansmeats,wholegrains,lotsoffreshfruitsandvegetables,andflavorfulherbsandspices.SowhetheryouarejuststartingoutontheDASHdietorhavebeeneatinglow-sodiumforyears,theDASHDietSlowCookerRecipes:Easy,Delicious,andHealthyRecipesisgoingtohelpyoumakedelicious,healthymealswithoutspendingalotoftimeinthekitchen.

Forthisbook,we’vecollectedthebestslowcookerrecipesandadaptedthemtotheDASHdiettocreatemouthwatering,family-pleasingdishesthatcanallbepreparedeasilyandthencookedinyourslowcookerwhileyou’reoffdoingotherthings.There’sreallynothingbetterthancominghomeattheendofahecticdaytothesmelloftonight’sdinneralreadypreparedandwaitingtobeeaten.

Theserecipesfeaturefresh,wholefoodsandincludeawidevarietyofrecipestoappealtoeverytastefromclassicdishestonewtwiststhatjustmaybecomeyournewfavorites.Inaddition,eachrecipehaslessthan500mgofsodiumperserving,manyalotlessthanthat.

Inadditiontorecipes,thebookincludesabriefoverviewoftheDASHdietaswellastipsonhowtogetthemostoutofyourslowcooker.

Thanksforreadingandhappycooking!

AbouttheDASHDietTheDASHdietisoneofthemostresearchedandwell-respecteddietsavailabletoday.Itisnotafaddietoraquickweight-lossscheme,butinsteadaguidetoahealthierwayofeatingandliving.

TheDASHdietwasdevelopedtolowerbloodpressure,oneoftheleadingfactorsinheartdisease.Inadditiontoloweringbloodpressure,thediethasbeenfoundtobemorenutritiousandleadtobetterhealthinallareaswhencomparedwiththestandardAmericandiet(SAD).

DASHstandsforDietaryApproachestoStopHypertensionanditisdesignedasalife-longapproachtotreatingorpreventinghypertension(highbloodpressure).Itisoftenprescribedbydoctorsasafirststepindealingwithpre-hypertensionasawayofavoidingbloodpressuremedications.

TheDASHdietfocusesonreducingtheamountofsodiuminyourdietandincreasingnutrient-richfoodssuchasfruits,vegetables,andwholegrains.ResearchhasshownthatbyfollowingtheDASHdietyoucanreduceyourbloodpressurebyasmuchas12points,

whichisaseffectiveastakingamedication.[1]

Inadditiontohelpingtolowerbloodpressure,theDASHdiethasmanyotherhealthbenefits.Theseinclude:

·decreasedriskofheartdisease

·decreasedriskofcancer

·decreasedriskofdiabetes

·decreasedriskofstroke

·lowercholesterollevels

·helpstopreventosteoporosis

·helpstopromoteweightloss

Forthesereasons,theDASHdietisasmartchoiceforanyonelookingtoimprovetheirhealth.

DailyNutrientGoalsfortheDASHDietBelowarethedailynutrientguidelinessetbytheNationalHeart,Lung,andBlood

Institute:[2]

DailyNutrientGoalsfortheDASHDietTotalfat:27%ofcaloriesSaturatedfat:6%ofcaloriesProtein:18%ofcaloriesCarbohydrate:55%ofcaloriesCholesterol:150mgSodium:2,300mg/1,500mg*Potassium:4,700mgCalcium:1,250mgMagnesium:500mgFiber:30g

*1,500mgsodiumhasbeenfoundtobeevenbetterforloweringbloodpressure.Itwasparticularlyeffectiveformiddle-agedandolderindividuals,AfricanAmericans,andthosewhoalreadyhadhighbloodpressure.g=grams;mg=milligrams

Itisrecommendedthatyouconsultwithyourdoctortodeterminewhetheryoushouldfollowthe2,300or1,500mgsodiumrecommendations.

DASHDietEatingPlanTheDASHdieteatingplanfocusesonincludingfreshfruitsandvegetables,low-fatdairyproducts,andleansourcesofproteinintoyourdailydiet.Itaimstoreducetheamountofsaltandsodium,addedsugar,fats,andredmeat.Thedietisrichinnutrientsthatpromotelowbloodpressureincludingpotassium,magnesium,calcium,protein,andfiber.

Belowaretherecommendationsfordailyservingsbasedona2,000calorieperdaydiet.TheseguidelinesweredevelopedbytheNationalInstitutesofHealth.

Wholegrains:6to8servingsperdayThiscategoryincludesbreads,pasta,oats,cereals,rice,quinoa,ryeaswellasothergrains.Itisrecommendedthatyouchoosewholegrainsoverwhiteandrefinedgrains.

Sampleservings:

·1slicebread

·1ouncecereal

·½cupcookedpastaorrice

Vegetables:4to6servingsperdayThiscategoryincludesasparagus,broccoli,Brusselssprouts,carrots,celery,greenbeans,greenleafyvegetables,kale,lettuce,peppers,potatoes,pumpkin,spinach,squash,sweetpotatoes,tomatoes,andturnipsaswellasothervegetables.

Sampleservings:

·1cupleafygreens

·½cupcookedorrawvegetables

·½cupvegetablejuice

Fruits:4to6servingsperdayThiscategoryincludesapples,bananas,cherries,dates,grapes,grapefruit,lemons,mangoes,melons,peaches,pears,pineapple,raisins,strawberries,andwatermelonaswellasotherfruits.

Sampleservings:

·1mediumapple,peach,orpear

·½cupfresh,frozen,orcannedfruit

·¼driedfruit

Dairyproducts:2to3servingsperdayThiscategoryincludeslow-fat/nonfatmilk,buttermilk,low-fat/nonfatcheeses,andlow-fat/nonfatyogurt.

Sampleservings:

·1cup(8ounces)milkoryogurt

·1½ouncescheese

Leanprotein:3to6servingsperdayThiscategoryincludesmeats,poultry,fish,andeggs.Chooseleancutsofmeatandtrimawayexcessfat.Removeskinfrompoultry.

Sampleservings:

·1egg

·1ouncecookedmeat(tovisualize,4ouncesisaboutthesizeofadeckofcards)

Nuts,seeds,legumes:3to5servingsperweekThiscategoryincludesalmonds,blackbeans,hazelnuts,kidneybeans,legumes,lentils,peanuts,pumpkinseeds,splitpeas,andsunflowerseedsaswellothernuts,seeds,andlegumes.

Sampleservings:

·1/3cup(1½ounces)nuts

·2tablespoonspeanutbutter

·2tablespoonssunflowerseeds

·½cupcookedlegumes

Fatsandoils:2-3servingperdayThiscategoryincludescoconutoil,ghee,low-fatmayonnaise,margarine,oliveoil,saladdressings,andvegetableoils.

Sampleservings:

·1teaspoonoliveoil

·1teaspoonmargarine

·1tablespoonsmayonnaise

·2tablespoonssaladdressing

Sweetsandsugars:5orlessperweekThiscategoryincludesfruit-flavoredgelatin,candy,jelly,maplesyrup,sorbet,andsugar

Sampleservings:

·1tablespoonsugar

·1tablespoonjam

·½cupsorbet

Thetablebelowoutlinesthenumberofrecommendeddailyservingsforvariouscalorielevels.Theamountofcaloriesneededperdaydependsonanumberoffactorsincludingyourcurrentage,weight,gender,andactivitylevel.

DASHEatingPlan—NumberofDailyServingsforOtherCalorieLevels

Servings/Day

FoodGroups 1,600calories/day

2,600calories/day 3,100calories/day

Grains 6 10-11 12-13

Vegetables 3-4 5-6 6

Fruits 4 5-6 6

Nonfatorlowfatdairyproducts 2-3 3 3-4

Leanmeats,poultry,andfish 3-6 6 6-9

Nuts,seeds,andlegumes 3/week 1 1

Fatsandoils 2 3 4

Sweetsandsugars 0 lessthan2 lessthan2

SpicesandSeasoningsIfyouareusedtoseasoningyourfoodwithsalt,thendoingwithoutmaytakesomegettingusedtoit.Butrestassuredthattherearemanyalternativewaystoampuptheflavorofyourfoodwithoutresortingtoshakingsaltonit.Asanaddedbenefit,manyherbsandspicescontainpowerfulantioxidantsandotherpropertiesthatarehighlybeneficialtoyourhealth.BelowisalistofherbsandspicesthatcanbeusedtoreplacesaltontheDASHdiettoaddflavortoyourfood.

Basil:Basilisoneofthemostcommonherbsusedincooking.Ithasaslightlysweetandpungenttaste.

Bayleaves:Thesesweetandaromaticleavesareoftenusedtoenhancetheflavorofmeats,stews,andotherdishes.

Cardamom:CardamomisapopularspiceinIndiancookingwithapepperyandcitrusytaste.

Cayenne:Cayennehasahotandpepperyflavorthatwilldefinitelyspiceupadish.Alsocalledredchilipepper.

Cinnamon:Cinnamoncanhelptoregulatebloodsugarandlowercholesterol.

Garlic/garlicpowder:Garlic,whetherfreshorinpowderform,isagreatalternativetosaltasitnotonlyenhancestastebuthasmanyknownhealth-boostingproperties.

Ginger:Gingercanbeusedeitherfreshorasapowderandinadditiontoaddingflavorhasmanyhealthbenefits.

Lemonjuice:Asqueezeoflemonjuiceaddsafreshcitrusyflavorthatcanenhancetheflavorofmanyfoods.

Onionpowder:Onionpowderhasastrongtastethatmanypeoplelove,butusesparinglyoritsflavorcanoverpoweradish.

Pepper(black):Youmaythinkofsaltandpepperasadynamicduobutpepperisperfectlycapableofstandingalone.Itwillenhancetheflavorofanydish.Choosefreshlygroundblackpepperforamoredistinctandintensetaste.

TopHiddenSourcesofSodiumYoumaythinkthatjustpassingonthesaltshakerwillbeenoughtolowertheamountofsodiuminyourdiet.However,youmightbesurprisedtolearnaboutthemanyproductsthatcontainhiddensodium.Herearesomeofthetopculprits.

SodiuminCommonFoodsBreadandbakedgoods:Breadisoneofthetopsourcesofdietarysodium.Onesliceofbreadcancontainanywherefrom350-700milligramsofsodium.Readlabelscarefullyandchooseabrandwiththelowestsodiumcontent.Otherbakedgoodssuchasdoughnuts,muffins,andcakesmadefrombakingmixesarealsoloadedwithsodium.

Breakfastcereals:Theamountofsaltincerealsvarieswidelysoitisimportanttoreadlabelscarefully.

Condimentsandsauces:Themajorityofstore-boughtcondimentssuchasketchup,mustard,saladdressings,soysauce,relish,barbecuesauce,andjarredspaghettisauceareloadedwithsodium.Readlabelscarefullyandbuyreducedorno-sodiumproductswheneverpossible.Evenbetter,makeyourownhomemadesaucesanddressings.

Cheeseanddairyproducts:Mostpeopledon’tthinkofsaltwhenitcomestocheese,butsaltisusedinthecheese-makingprocessandtheyareasignificantsourceofsodiuminthediet.Milkalsocontainssodium,120milligramsperhalf-cupserving.

Cannedfoods:Saltisusedtoflavorandpreservemostcannedfoodssuchassoups,stews,andvegetables.AcanofCampbell’schickennoodlesouphasawhopping900milligramsofsodiumperserving.Cannedbeansarealsohighinsodiumcontent.Lookforlow-saltandsalt-freeversionsormakeyourown.

StockingYourKitchenAbigpartofpreparingmealswithoutalotoffussishavingtheingredientsyouneedonhand.KeepingyourpantrystockedwithafewessentialswillgoalongwaytowardmakingiteasytoprepareaquickandhealthyDASHdietmeal.

CleaningOut

Ifyou’recommittedtoincorporatingtheDASHdietprinciplesintoyoureating,thefirstthingyouneedtodoiscleanoutyourrefrigerator,freezer,andpantry.Lookcarefullyatallofthelabelsofeverythinginyourkitchen.Getridofanythingthatishighinsodium,sugar,whiteflour,orsaturatedandtransfats.

Restocking

Nowthatyou’vegottenridofallthefoodsthatmaybecausingproblems,it’stimetostockuponafewbasicstokeeponhand.

PantryItems

·100%whole-wheatbread(smallslice)andpitapockets

·Applesauce,unsweetened

·Bakingpowderandbakingsoda

·Beans(driedand/orcanned)

·Brownrice

·Brownsugar

·Chicken,beefand/orvegetablebroth,low-sodium

·Cornstarchorarrowroot

·Driedfruitandnuts

·Flour(unbleachedandwholewheat)

·Granolabars,low-fat

·Marinade,low-sodium–trytheMrs.Dashbrand

·Oatmeal(wholeoatsorquickcooking,notinstant)

·Oliveandcanolaoils

·Pretzels(unsalted)

·Quinoa

·Reduced-sodiumketchup,delimustard,“lite”mayonnaise

·Saladdressings,low-sodium,agoodbrandtotryisConsorzio

·Salsa

·Tomatosauce,low-sodium

·Tomatoes,canned,no-salt-added

·Tunapackedinwater

·Vegetableoilspray

·Vinegar(balsamicandwhitewine)

·Whole-graincereals(shreddedwheat,toastedoat,branflakes)

·Whole-wheatpasta

·Whole-wheatsnackcrackers,low-sodium

RefrigeratorItems

·Bottledlemonjuice

·Eggsand/oreggsubstitute

·Freshfruit

·Freshvegetables

·Fresh-packsaladgreens

·Garlic

·Lemons

·Lime

·Low-fatandnonfatyogurt

·Low-fatcottagecheese

·Low-fatornonfatmilk

·Naturalpeanutbutter

·Onions

·Reduced-fatstringcheese

·Reduced-fat,low-sodiumdelimeat

·Reduced-sodiumsoysauceandteriyakisauce

·Tortillas,wholewheatorcorn

·Trans-fat-freemargarine

FreezerItems

·Fish

·Frozenfruit(withoutaddedsugar)

·Frozenvegetables(nosaucesorsalt)

·Homemadesoupsandbroth–freezeinsingleservings

·Leanmeats

·Low-caloriefrozendesserts

SlowCookerEssentialsSlowcookersarethegreatestinventionofalltime.Okay,thatmightbeaslightexaggeration,buttherereallyisnobetterwaytopreparedelicious,flavorfulmealswithsolittleeffort.

Inaddition,withaslowcooker,youcansavemoneybybuyingcheapercutsofmeatbecausewhencookedover6-8hourstheywillbecometenderandreleasetheirrichflavors.

ChoosingaSlowCookerTherearemanystylesandsizesofslowcookersavailabletoday.Theyrangeinsizefromverysmall,whichhold11/2to2quarts,tolarge,whichholdupto7quarts.Themostversatileandcommonsizeforaslowcookerisa6-quartmodelandthatisthesizeusedfortherecipesinthisbook.However,theycanbeadaptedtoasmallerorlargercookersize.

Theycomeinvarietyofshapesaswell—round,oval,evenrectangular.Anovalshapeisrecommendedoveraroundone,becausetheytendtohavelesshotspots.

Someslowcookermodelsfeatureastovetopsafeinsert,andifyouareinthemarketforanewslowcookerthenitishighlyrecommendedthatyouchoosethisoption.Manyrecipesrequirethatyousautéorbrownthemeatsandvegetablesbeforeaddingthemtotheslowcookerandwiththesemodelsthereisnoneedtodirtyanotherpan.

Anotherfeaturetolookforisprogrammability.Whilemanualslowcookersarecheaper,theabilitytoautomaticallyswitchtowarmafteracertainperiodoftimecanbeabigplusifyouworklongdaysanddon’twanttocomehomeandfindanovercookedmealwaitingforyou.

TipsforUsingYourSlowCookerDonotoverfillyourslowcooker.Onlyfillabouttwo-thirdsfull.

Donotaddfrozeningredientsdirectlytoslowcooker.Thiscancausefoodtospendtoomuchtimeinthefoodsafety“dangerzone”andpotentiallyincreasethechancesoffood-borneillnesses.Alwaysthawingredientsbeforeaddingtoslowcooker.

CookmeatandpoultrytotheFDAminimuminternaltemperaturerecommendations(seetable).Useaninstant-readthermometertotestdoneness.

Donotliftcoverwhilecookingmorethanabsolutelynecessary.Doingsowillcausethetemperaturetodroptopotentiallyunsafelevels.

Neverreheatfoodsusingtheslowcooker.

Brownmeatsbeforeaddingtoslowcooker.Althoughitisnicetojustthrowallthe

ingredientsintheslowcookerandletitcook,themajorityofrecipeswillbeenhancedbyfirstbrowningthemeatsonthestovetop.Takingthisextrastepwillleadtomoreflavorfuldishes.

Sautéingonionsandgarlicinoilforacoupleofminutesbeforeaddingthemtotheslowcookerwilllikewiseincreasetherichnessandflavorofthedish.

Choosetherightcutofmeat.Manypeoplebelievethattheleanestcutsofmeatarethebest.However,whencookingintheslowcookertheoppositeistrue.Whenleanmeatsarecookedforalongtimetheycanendupdryandtough.Thisiswhyslowcookersareidealformoreinexpensive,tougher,andfattiercutsofmeat.Theslowcookingbreaksthemdownandleavesatender,juicypieceofmeat.

Don’taddtoomuchliquid.Sinceyouarecookingwiththelidon,verylittleliquidwillevaporateduringcooking.Iftoomuchliquidisadded,youwillhaveathin,waterysauce.

Usealinerforeasycleanup.Liningyourslowcookerwillmakeforincrediblyeasycleanup.

MinimumInternalTemperatureforDonenessTheUSDArecommendsthefollowingminimuminternaltemperaturesformeatsandpoultry.Toaccuratelymeasuretemperature,stickandinstant-readthermometerintothecenterofthemeat,beingcarefultonotletthethermometertouchthebone.

TypeofMeatMinimumInternalTemperature(degreesF)

Beef145

Pork145

Lamb145

Veal145

Groundmeat160

Poultry165

PartII

Recipes

BreakfastDishes

Apple-CinnamonBakedOatmeal

Thisoatmealrecipeiscookedintheslowcookersoyoucanwakeuptoawarmandsatisfyingbreakfastwithoutanyfuss.

Servings:8

Ingredients:

·2cupssteelcutoats

·8cupswater

·1tspcinnamon

·1/2tspallspice

·1/2tspnutmeg

·1/4cupbrownsugar

·1tspvanillaextract

·2apples,diced

·1cupraisins

·1/2cupunsalted,roastedwalnuts,chopped

Directions:

1.Sprayslowcookerwithnonstickcookingspray.

2.Addallingredientstoslowcookerexceptforwalnuts.Mixwelltocombine.

3.Setslowcookertolowsettingandcookfor8hours.

4.Servetoppedwithchoppedwalnuts

NutritionalInformation(perserving)

Calories:312

Sodium:4mg

Protein:9g

Carbs:60g

Fat:7.5g

Sugar:23g

Note:Besuretousesteelcutoatsforthisrecipe(notinstantorrolledoats)oryoumayendupwithastickymess.

Banana-NutOatmeal

Anotherflavorfulversionofoatmealthatwillbereadyforyouwhenyouwakeupinthemorning.

Servings:4

Ingredients:

·1cupsteelcutoats

·1banana,mashed

·1/3cupwalnuts,chopped

·2cupsskimmilk

·2cupswater

·1/3cuphoney

·2teaspoonscinnamon

·1/2teaspoonnutmeg

·1teaspoonvanillaextract

·1/2teaspoonsalt

Directions:

1.Placeallingredientsinslowcooker.Stirwell,cover,andcookonlowfor8hours.

2.Servewithextrabananaslicesandwalnutsontop.


Calories:310

Sodium:365mg

Protein:11g

Carbs:42g

DietaryFiber:6g

Fat:9g

HomemadeGreek-StyleYogurt

Ifyoueatalotofyogurt(andyoushould!)thenyouknowitcangetexpensive.Makingyourownisreallysimplewiththehelpofyourslowcooker.

Servings:8(1cupsize)

Ingredients:

·1/2gallon2percentmilk

·1cuppowderedmilk(thisisoptionalbutdoesmaketheyogurtthicker)

·½cupliveyogurtculture(canuseregularplainyogurt)

·Thermometer

·Smallblanket

·Cheeseclothforstraining

Directions:

1.Pourmilkintoslowcooker.Stirinpowderedmilk.Heatthemilkintheslowcookeronhighuntilitreaches180degreesF(about1-2hoursdependingonyourcooker).Turnoffslowcookerandletmilkcoolto110degreesF.Stirinliveyogurtcultureandmixuntilcompletelyblended.Wraptheslowcooker(whichisturnedoff)inablankettokeeptheheatin.Letsitfor6-8hours.

2.Takelidofslowcooker.Tomakethick,Greek-styleyogurtyouwillneedtodrainthewhey(theliquidontopoftheyogurt)outoftheyogurt.Todothis,placeafewlayersofcheeseclothinacolander.Placethecolanderoveralargebowl.Addtheyogurttothecolanderandletitdrainintherefrigeratorforacoupleofhoursuntilithasreachedtheconsistencyyoulike.YounowhavedeliciousGreekyogurt!

3.Pourtheyogurtintomasonjars(orothercontainers)andstoreintherefrigeratorfor7-10days.


Calories:143

TotalFat:3.5g

Sodium:159mg

TotalCarbs:19g

DietaryFiber:0g

Protein:18g

BreakfastCasserole

PerfectforarelaxingSundaybrunch.

Servings:8

Ingredients:

·4cupsfrozenhashbrowns

·12eggs

·1/2cuplowfatmilk

·10ouncessausage,cooked,low-sodium

·8ouncescheddarcheese,shredded

·2garliccloves,minced

·1mediumonion,diced

·1/2redbellpepper,diced

·Freshlygroundblackpepper

Directions:

1.Spraybottomofslowcookerwithcookingspray.

2.Crackeggsintolargebowl.Addmilk,mustard,andblackpepperandwhiskuntilcombined.

3.Spread1/2hashbrownsonbottomofslowcooker.Topwith1/2each:sausage,cheese,garlic,onion,bellpepper.Addsecondlayerofhashbrowns,sausage,cheese,garlic,onion,andbellpepper.

4.Poureggmixtureoverlayers.Cover,andcookonlowsettingfor4to5hoursoronhighfor2to3hours,untileggsareset.


Calories:336

TotalFat:23g

Sodium:468mg

TotalCarbs:13g

Protein:19g

ChickenBroth

Theslowcookerisperfectformakingyourownchickenbroth.Itisperfectforusingasabaseinyoursoupsandotherrecipes.

Servings:5

Ingredients:

·2poundsbone-inchickenpieces(anytypewilldo)

·6cupswater

·2celerystalks,chopped

·2mediumcarrots,chopped

·1mediumonion,chopped

·1tablespoonbasil,dried

Directions:

1.Placeallingredientsintoslowcooker.

2.Coverandcookonlowfor8to10hours.Strainbeforeusing.Discardvegetables.Chickencanbeusedinsouporotherrecipe.

Nutritionalinformation(perserving)

Calories:247

TotalFat:15g

Sodium:99mg

TotalCarbs:6g

DietaryFiber:1.8g

Protein:22g

PotatoLeekSoupwithBeans

Thissoupisheartyenoughtomakeamaindish.

Servings:8

Ingredients:

·2leeks

·1/2ofamediumwhiteonion

·2tablespoonsunsaltedbutter

·4mediumpotatoes,peeledandcubed

·1/2parsnip,diced

·4cupsvegetablebroth,low-sodium(homemadeorstorebought)

·2sprigsfreshrosemary

·2sprigsfreshthyme

·1cannonfatevaporatedmilk

·1canwhitebeans(cannellinioranyotherwhitebean),no-salt-added,drainedandrinsed

·Freshlygroundblackpepper,totaste

Directions:

1.Slicethedarkgreentopsofftheleeksandthebottomrootsoff.Youwillbeusingonlythewhiteandlightgreenpartsoftheleek,about4-6inchesofleek.Rinsetheleeks,thenchopupintosmallslices.Dicethewhiteonion.Inaskillet,melttheunsaltedbutterovermediumheat.Sautétheleekandonionforabout5minutes,oruntiltheybegintosoften.Removefromheatandpourtheleek,onion,andanymeltedbutterstillthereintotheslowcooker.

2.Addthepotatoes,parsnip,broth,rosemary,thyme,evaporatedmilk,andwhitebeansintotheslowcooker.Stirwell.

3.Coverandcookonlowfor6-7hoursorhighfor4-5untilpotatoesandparsniparesoft.

4.Useandimmersionblendertopureesouptodesiredconsistency.Alternatively,transferthecontentstoablenderorlargefoodprocessor,andpureeit.(Thismaytaketwobatchesifyourblenderorprocessorissmall.)Returnthepureetotheslowcookerandheatthrough-about15minutes.Seasonwithpeppertotaste.Servehot.


Calories:251.9

TotalFat:3.4g

Sodium:109.2mg

TotalCarbs:44.1g

DietaryFiber:6.4g

Protein:11.2g

CrockpotFrenchOnionSoup

Servings:8-10

Ingredients:

·4mediumsweetonions,thinlysliced


·4tablespoonsofbutter,unsalted

·2tablespoonsbrownsugar

·2tablespoonsbalsamicvinegar

·3tablespoonsall-purposeflour

·8ouncesofbeer

·64ouncesoflow-sodiumbeefstock

·2tablespoonsfreshthyme

·1/2teaspoonblackpepper

·Frenchbread

·8-10piecesGruyerecheese,sliced

Directions:

1.Heatamediumsizeskilletovermediumheat.Addonions,garlic,andbutter,andsautéuntilonionssoften,about3-4minutes.Addbrownsugarandvinegarandmixuntilcombined.Addtoslowcooker.

2.Addinflour,beer,beefstock,thyme,andpepper.Stir,cover,andcookonlowsettingfor6-8hours.

3.Beforeserving,cutFrenchbreadintoslicesaboutaninch-thick.Filloven-safesoupbowlswithsoup,topwithsliceofbreadandasliceofcheese.Setunderthebroilerfor2-3minutes,oruntilcheeseisbubblyandgoldenbrown.Serveatonce.


Calories:140

TotalFat:4.5g

Sodium:505mg

TotalCarbs:19g

DietaryFiber:2g

Protein:5g

SlowCookerChickenNoodleSoup

Nothingismoresoothingthanhome-cookedchickennoodlesoup.

Servings:8

Ingredients:

·2poundschicken,skinlessandboneless,cutinto2”pieces

·6cupslow-sodiumchickenbroth

·1/2teaspooncrushedredpepperflakes

·1cupcelery,diced

·4carrots,sliced

·1smallonion,diced

·3clovesgarlic,minced

·1/4cupfresh,chopped,Italianparsley

·1/2teaspoonblackpepper

·Pinchseasalt

·8ounceswholewheatnoodles

Directions:

1.Addallingredients,exceptthenoodles,yotheslowcookerandcookfor6-8hoursonlow,oruntilcarrotsaretender.

2.Thelasthourofcookingtime,addinthenoodlesandcontinuecookingoneadditionalhouroruntilpastaistodesireddoneness.


Calories:149

TotalFat:2g

Sodium:150mg

TotalCarbs:14g

DietaryFiber:2g

Protein:11g

HeartyMinestroneSoup

Thissoupprovidesanicevegetariandinner.Servewithsomecrustywhole-grainbread.

Servings:8

Ingredients:

·4cupstomatojuice,low-sodium

·4cupsvegetablebroth,low-sodium


·4clovesgarlic,diced

·3stalkscelery,diced

·3largecarrots,sliced

·2mediumzucchini,chopped

·1redpepper,diced

·1(15ounce)canwhitebeans,rinsedanddrained

·1cupdriedStellinepasta(cansubstituteorzo,farfalline,orothersmallpasta)

·2teaspoonsdriedbasil

·2teaspoonsdriedoregano


Directions:

1.Placeallingredientsintoslowcooker.Cover,andcookonlowfor8-9hoursorhighfor4-5hours,untilvegetablesaretender.


Calories:204

TotalFat:1g

Sodium:180mg

TotalCarbs:40g

Protein:9g

NewEnglandClamChowder

Thisheartychowderisrichwithpotatoesandclams.

Servings:10

Ingredients:

·2cupsskimmilk

·2cups1%milk

·2tablespoonsbutter,unsalted

·3mediumpotatoes,peeledanddiced

·1mediumyellowonion,chopped

·2celerystalks,chopped

·1bagoffrozensweetcorn

·16ouncesoffreshclamsinjuice

Directions:

1Placeallingredientsintoslowcooker.

2Coverandcook2-3hoursonhighsettingor4-6hoursonlowsetting.Onionsshouldbesoftandpotatoshouldbetender.


Calories:225.8

TotalFat:3.8g

Sodium:112.7mg

TotalCarbs:34.1g

DietaryFiber:2.4g

Protein:5g

Crock-PotLobsterBisque

Servings:6-8

Ingredients:

·1teaspoonoliveoil

·2shallots,minced

·1clovegarlic,minced

·2(14.5ounce)cansdicedtomatoes,nosaltadded

·1(32ounce)cartonlow-sodiumchickenbroth(orhomemade)

·1tablespoonOldBayseasoning

·1teaspoondrieddill

·1/4cupfreshparsley,chopped

·1teaspoonfreshlygroundblackpepper

·1/2teaspoonpaprika

·3lobstertails

·1pintheavycream

Directions:

1.Heatoliveoilinskilletovermediumheat.Addshallotsandgarlicandsautéfor2-3minutes.Addshallotandgarlicmixturetoslowcooker.

2.Addtomatoes,chickenbroth,OldBayseasoning,dill,parsley,pepper,andpaprikatoslowcooker.

3.Usingasharpknifecutoffthefanpartoftheendofthelobstersandaddthosetoslowcooker,reservingthelobstertailsforlater.

4.Stir,cover,andcookonlowsettingfor6hoursorhighsettingfor3hours.

5.Removethelobstertailendsfromcookeranddiscard.

6.Usinganimmersionblenderpureethesoupmixturetoyourdesiredchunkiness.Canalsousearegularblender,workinginbatches.

7.Addlobstertailstothesoup,cover,andcookaboutanhouronloworuntiltheshellsturnredandthelobstermeatiscooked.

8.Removelobstertailsfromthesoupandletcoolslightly.Cuteachlobstertailinhalflong-waysandremovethelobsterfleshfromtheshells.Discardshellsandroughly

choplobstermeatandaddbackintothesoup.

9.Addthecreamandstir.


Calories:380

TotalFat:27g

Sodium:330mg

TotalCarbs:15g

DietaryFiber:1g

Protein:22g

MeatballSoup

Thisheartysoupisperfectonacoldwinterday.

Servings:6

Ingredients:

Forthemeatballs:

·1poundgroundbeef,lean(90/10)

·½poundgroundpork

·1/4cupbreadcrumbs


·1smallyellowonion,finelychopped

·1egg,beaten

·1tablespoonItalianseasoning

·1teaspoonblackpepper

·2tablespoonsoliveoil

Forthesoup:

·4slicesbacon,cutintopieces


·1mediumzucchini,chopped

·1mediumyellowsquash,chopped

·2carrots,slicedthin

·1smallonion,dicedfine

·1teaspoonoregano

·1teaspoonmarjoram

·1teaspoongarlicpowder

·4cupschickenbroth,lowsodium

·1can(14.5ounces)dicedtomatoes,nosaltadded

Directions:

1.Inalargebowl,mixtogetherallingredientsformeatballsexceptforoliveoil.Formintoballsabout1½to2inchesindiameter.

2.Heatoliveoilinlargeskilletovermediumheat.Addmeatballsandcookuntilallsidesarebrowned.Removemeatballsandsetaside.Addbacontopanandsautéfor4-5minutes.Addgarlicandsautéforanother2minutes.

3.Placebaconandgarlic(alongwithdrippings)intoslowcooker.Placemeatballsontop.

4.Addinallremainingingredients.Stirgentlytomix.

5.Coverandcookonlowsettingfor8hoursoronhighsettingfor5hours.


Calories:295

TotalFat:17g

Sodium:195mg

TotalCarbs:11g

Protein:21g

ChickenTortillaSoup

Thisisahealthier,low-sodiumversionofapopularsoup.

Servings:8

Ingredients:

·1poundchicken,bonelessandskinless,cutintobite-sizepieces

·1(15ounce)canwholetomatoes,mashed

·1(10ounce)canenchiladasauce


·2chilipeppers,chopped


·2cupswater

·2cupslow-sodiumchickenbroth

·1(10ounce)packagefrozencorn

·2teaspoonscumin

·2teaspoonschilipowder

·1/2teaspoonsalt

·1/2teaspoonfreshlygroundblackpepper

·1bayleaf

·1tablespoonfreshcilantro,chopped

·8corntortillas

Directions:

1Placechicken,tomatoes,enchiladasauce,onion,pepper,andgarlicintoslowcooker.Addinwater,chickenbrothandcorn.Seasonwithcumin,chilipowder,salt,pepper,bayleaf,andcilantro.

2Coverandcookonlowfor7-8hoursorhighfor3-4hours.

3Cuttortillasintostrips.Placeonbakingsheetandcookinpreheated400degreeFovenforabout10minutesuntilcrisp.

4Servesoupwithtortillastripssprinkledontop.

Note:Mayalsobetoppedwithfreshavocadoslices,shreddedcheese,orfreshcilantro.


Calories:210

TotalFat:6.8g

Sodium:398mg

TotalCarbs:24g

DietaryFiber:3.9g

Protein:15g

CornandShrimpChowder

MostrecipesforcornandshrimpchowderhavetoomuchsodiumfortheDASHdiet.Herewehavereducedthesodiumwithoutreducingtheflavor.

Servings:6

Ingredients:

·3cupschickenbroth,low-sodium

·2cupswater

·2(16ounce)bagsfrozencorn


·2largecarrots,chopped

·1redbellpepper,chopped

·3mediumpotatoes,diced

·2bayleaves

·2teaspoonsOldBayseasoning

·1teaspooncayennepepper

·1poundmediumshrimp,peeledanddeveined

·1/2cupwholemilk

·1/3cupfreshparsley


Directions:

1.Addchickenbroth,water,corn,onion,carrots,pepper,potatoes,bayleaves,OldBay,andcayennepeppertoslowcooker.Coverandcookonlowfor5-6hours,untilvegetablesaretender.

2.Usinganimmersionblender,pureesoupuntildesiredconsistencyisreached.Alternatively,workinginbatches,blendsoupintraditionalblenderuntildesiredconsistencyisreachedandreturntoslowcooker.

3.Addshrimpandmilk,stir,cover,andcookforanother15minutesuntilshrimparepink.

4.Removebayleaves,sprinklewithparsley,andseasonwithblackpepperbeforeserving.


Calories:550

TotalFat:6g

Sodium:391mg

TotalCarbs:97g

DietaryFiber:6g

Protein:31g

SplitPeaSoup

Thisclassicsoupworkswellintheslowcooker.

Servings:6

Ingredients:

·7cupschickenbroth,low-sodium

·1baggreenoryellowsplitpeas,rinsedanddrained

·1mediumonion,diced

·4carrots,diced

·1celerystalk,diced

·1/2redbellpepper,diced


·1teaspoondriedthyme

·1bayleaf

·1hamhock


Directions:

1Addallingredientstoslowcooker.Stir,cover,andcookonhighfor6-7hoursoruntilsplitpeasarecreamy.

2Removehamhocks.Removeanddiscardskinandbones.Dicemeatandreturntoslowcooker.Removebayleafbeforeserving.


Calories:370

Sodium:180mg

Protein:28g

Carbs:62g

DietaryFiber:25g

Fat:3.5g

PoultryDishes

MexicanChickenStew

Thisspicystewisveryeasytoprepare.

Servings:12

Ingredients:

·4chickenbreasts,bonelessandskinless

·1(15.5ounce)canwholekernelcorn,no-saltadded

·1(15.5ounce)cankidneybeans,no-sodiumadded

·1(15.5ounce)canblackbeans,no-sodiumadded

·1(15.5ounce)candicedtomatoes,no-saltadded

·1mediumyellowonion,diced

·1greenbellpepper,diced

·1(15.5ounce)cantomatosauce,no-saltadded

·2tablespoonschilipowder

·2teaspoonsonionpowder

·2teaspoonsgroundcumin


·1teaspoonpaprika

·1teaspoongroundoregano

Directions:

1Placechickenbreastsinslowcooker.Addremainingingredients,andstirgently,leavingchickenonbottom.

2Coverandcookonhighfor3-4hoursorlowfor5-6hours.Removechickenbreastsandshredorchopthemandaddbacktostew.Mixwellbeforeserving.


Calories:208.5

TotalFat:1.6g

Sodium:162.3mg

Carbs:23.3g

DietaryFiber:5.9g

Protein:25.6g

CrockpotChickenFajitas

Servings:4

Ingredients:

·1poundchickenbreast,bonelessandskinless

·1mediumonion,slicedintostrips

·1mediumredbellpepper,slicedintostrips

·1mediumgreenbellpepper,slicedintostrips


·1tablespoontacoseasoning

·1cupsalsa

Directions:

1Placechickenbreastincrockpot.Cutonion,peppers,andgarlicandplaceontopofchicken.Topwithsalsa.Coverandcookfor7-8hoursonlowsettingor5-6hoursonhigh.

2Shredchickenandservewithtortillas.

NutritionalInfo(perserving)

Calories:176.0

TotalFat:1.6g

Sodium:156.2mg

TotalCarbs:11.3g

DietaryFiber:1.6g

Protein:27.2g

BlackBeanChicken

Thisisaverysimplerecipebutitisverytasty.

Servings:6

Ingredients:

·1poundboneless,skinlesschickenbreasts

·215-ouncecansblackbeans,low-sodium,rinsedanddrained

·2cupssalsa(ifbuyingjarred,makesureitislowsodium)

·1/2cupbrownrice(uncooked)

Directions:

·Placechickenbreastsinslowcooker.

·Pourbeans,rice,andsalsaoverchicken.Stirtocombine.

·Coverandcookonlowfor8-10hours.Servehot.


Calories:307.3

TotalFat:2.9g

Sodium:146.4mg

TotalCarbs:40.0g

DietaryFiber:13.0g

Protein:30g

TurkeyChili

Servings:8

Ingredients:

·1tablespoonoliveoil

·1poundgroundturkey

·2(10.75ounce)canstomatosoup,low-sodium

·2(15ounce)cansredkidneybeans,low-sodium,rinsedanddrained

·1(15ounce)canblackbeans,drained

·1/2mediumonion,chopped

·2tablespoonschilipowder

·1teaspoonredpepperflakes

·1/2tablespoongarlicpowder

·1/2tablespoongroundcumin


·½teaspoongroundallspice

Directions:

1Heattheoilinaskilletovermediumheat.Addgroundturkeytoskillet,andcookuntilbrowned,drain.

2Sprayslowcookerwithcookingspray,andaddturkey,tomatosoup,kidneybeans,blackbeans,andonion.Seasonwithchilipowder,redpepperflakes,garlicpowder,cumin,blackpepper,allspice,andsalt.

3Coverandcook7-8hoursonlowsettingor4-5hoursonhighsetting.


Calories:520

TotalFat:8g

Sodium:390mg

TotalCarbs:14g

DietaryFiber:21g

Protein:38g

MediterraneanRoastTurkeyBreast

ThisMediterranean-inspireddishisflavorfulandaromatic.

Servings:8

·1bonelessturkeybreast(about31/2-4pounds)

·1cupchickenbroth,low-sodium

·2tablespoonslemonjuice

·2mediumyellowonions,chopped

·1/2cupkalamataolives,pitted


·1teaspoonbasil

·1teaspoonoregano

·1/2teaspooncinnamon

·1/2teaspoonrosemary


·1(12ounce)jarartichokehearts

·1/2cupsun-driedtomatoes,oil-packed,sliced

Directions:

1Placeturkeybreastinslowcooker.Addchickenbroth,lemonjuice,onions,olives,andspices.Stir,cover,andcookonlowfor6hours.

2Addinartichokeheartsandsun-driedtomatoes.Stir,recover,andcookanadditional30minutestoanhour.

3Serveoverbrownrice.


Calories:356

TotalFat:4.8g

Sodium:365mg

TotalCarbs:9g

DietaryFiber:1.6g

Protein:60g

Honey-GlazedChickenWings

Thesewingsarespicyandsweet.

Servings:8

Ingredients:

·1/2cupricewinevinegar

·5tablespoonshoney

·3tablespoonssoysauce,low-sodium

·1/4cupsesameoil


·3tablespoonsAsianchilipaste


·1tablespoonfreshlygratedginger(or1/2teaspoondriedginger)


·2poundschickenwings

·2tablespoonstoastedsesameseeds

Directions:

1.Inabowl,whisktogetherallingredientsexceptforchickenwingsandsesameseeds.

2.Placechickenwingsinslowcooker.Poursauceoverwingsandstirtocoatchicken.

3.Coverandcookonlowfor4-5hoursorhighfor2-3hours,untilchickeniscookedthrough.

4.Servesprinkledwithtoastedsesameseeds.


Calories:321

TotalFat:19g

Sodium:428mg

TotalCarbs:14g

Protein:22g

Jambalaya

ThisisaspicyCajundishthatwe’vereformulatedtocutthesodiumwaydownwithoutcompromisingtheflavor.

Servings:6

Ingredients:

·1poundchickenbreast,skinlessandboneless,cutinto1-2inchchunks

·1/2poundandouillesausage,crumbled

·2(15ounce)canschoppedtomatoes,nosaltadded

·1largegreenbellpepper,chopped


·1cupchickenbroth,low-sodium

·1/2cupwhitewine

·2teaspoonsoregano

·1tablespoonfreshparsley

·2teaspoonsCajunseasoning


·1/2poundmediumshrimp,peeled

·2cupscookedbrownrice

Directions:

1Placeallingredientsthroughcayennepepperinslowcooker.Stir,coverandcookonlowfor6-8hoursoronhighfor3-4hours.

2Addinshrimpandrice.Coverandcookforanadditional30minutes.


Calories:430

TotalFat:18g

Sodium:188mg

TotalCarbs:23g

DietaryFiber:2g

Protein:40g

Slow-CookerTurkeyStroganoff

Servings:6

Ingredients:

·4cupsmushrooms,sliced(canuseamixoftypes)

·3mediumcarrots,sliced

·1smallonion,diced

·One3-4poundsplitturkeybreast,skinremoved(cansubstitutewithchickenbreast)

·1/3cupall-purposeflour

·1cupnonfatGreek-styleplainyogurt

·1tablespoonlemonjuice

·1/4cupdrysherry(notcookingsherry)

·1cupfrozenpeas,thawed


·12ounceswhole-wheateggnoodles,cooked

·1/4cupflat-leafparsley,chopped

Directions:

1.Placemushrooms,carrots,onion,andturkeyintoslowcooker.Coverandcookonlowfor8hoursoronhighfor4hours.

2.Removeturkeyfromslowcookerandcutmeatfrombone.Cutintobitesizepiecesandputbackinslowcooker.

3.Inabowl,whisktogetherflour,yogurt,lemonjuice,andsherry.Addtoslowcookeralongwithpeasandpepper.Stir,cover,andcookonhighforanother20minutes.

4.Serveovereggnoodlesandtopwithchoppedparsley.


Calories:440

Sodium:480mg

Protein:46g

Carbs:43g

Fat:6g

ProvencalChickenandWhiteBeans

Anotherveryeasyrecipethattasteslikeyouspentalotoftimeinthekitchen.

Servings:6

Ingredients:

·11/2poundschickenbreast,bonelessandskinless

·1redbellpepper,diced

·1(16ounce)cancannellinibeans,lowsodium,rinsedanddrained

·1(14.5ounce)candicedtomatoes,nosaltadded

·1/4teaspoonsalt


·2teaspoonsbasil

·2teaspoonsoregano

·1teaspoonthyme

Directions:

1.Placeallingredientsinslowcooker.Stir,cover,andcookonlowfor7-8hours.


Calories:225

Sodium:489mg

Protein:29g

Carbs:20g

Fat:3g

WhiteChickenChili

Servings:6

Ingredients:

·2(15ounce)canswhitebeans(GreatNorthernorcannellini),no-saltadded

·1poundchicken,bonelessandskinless,cutintochunks

·1(15ounce)candicedtomatoes,nosaltadded

·1(4.5ounce)cangreenchilies,drainedandchopped



·1tablespoonchilipowder

·1teaspooncumin

·1teaspoonoregano


Directions:

1.Addallingredientstoslowcooker.Stirtocombine,coverandcookonlowfor8hoursorhighfor4hours.


Calories:285

Sodium:260mg

Protein:25g

Carbs:34g

DietaryFiber:8g

Fat:5.7g

MeatDishes

(Beef,Pork,Lamb,Veal)

BarbecuedPork

Servings:6-8

Ingredients:

·½poundporkcutlets,boneless

·1cupcelery,chopped



·1teaspoonoliveoil

·16-ouncecantomatopaste,nosaltadded

·18-ouncecantomatosauce,nosaltadded

·2tablespoonswhitevinegar

·1teaspoonWorcestershiresauce

·2teaspoonschoppedparsley

·1/4teaspoonpepper

·1/2teaspoongarlicpowder

·1tablespoonpackedbrownsugar

·1teaspoonchilipowder

Directions:

1.Cutporkcutletsinto1-2inchcubes.

2.Heatoliveoilinlargeskilletovermediumheat.Addporkcubesandbrownonallsides,about4-5minutes.Placeinslowcooker.Addcelery,onion,andgarlictoskilletandsautéuntiltheybegintosoften,2-3minutes.Addtoslowcookerwithpork.

3.Inabowl,combinesauceingredients(tomatopastethroughchilipowder),andthenpourintoslowcookeroverporkandvegetables.Stirtocombine.

4.Coverandcookonlowfor7-8hoursorhighfor5-6hours.


Calories:335.0

TotalFat:13.5g

Sodium:115.0mg

TotalCarbs:9.9g

DietaryFiber:1.4g

Protein:42.7g

SlowCookerChili

Servings:11(1cupservings)

Ingredients:

·1cupdrypintobeans

·1cupdrydarkredkidneybeans

·1cuplightredkidneybeans

·1cupwater

·½poundgroundturkey

·½poundleangroundbeef


·1largegreenbellpepper,chopped

·1largeredbellpepper,chopped


·6largetomatoes,chopped


·1tablespooncumin

·1/2tablespoonmarjoram


·1tablespoonchilipowder

·1tablespoonoregano

Directions:

1.Placebeansinlargebowl,coverwithwater,andsoakovernight.Rinseanddrainwell.

2.Heatalargeskilletovermediumheat.Addgroundbeefandgroundturkeyandcookuntilbrowned.Addbrownedmeattoslowcooker.Insamepan,sautéonions,pepper,andgarlicuntiljustsoftened,about3-4minutes.Addtoslowcooker.

3.Addsoakedanddrainedbeans,choppedtomatoes,andspicestoslowcooker.Stirwell.

4.Coverandcookfor7-8hoursonlow.


Calories:181.8

TotalFat:3.5g

Sodium:63.0mg

TotalCarbs:33.0g

DietaryFiber:15.0g

Protein:18.4g

SpaghettiSaucewithMeatandVegetables

Jarredsaucetypicallyhasalargeamountofsodium.Makeyourownandsneakinsomeextraveggiestoo.

Servings:6-8

Ingredients:

·½poundgroundturkey

·½poundgroundbeef,lean

·1largeyellowonion,dicedfine


·1greenpepper,dicedfine

·1mediumzucchini,diced

·1mediumyellow/crooknecksquash,diced

·1poundslicedmushrooms

·16-ouncecantomatopaste,nosaltadded

·6largetomatoes,diced

·1cupredwine

·1tablespoongarlicpowder

·1tablespoonoregano

·1/2tablespoondriedbasil

·1tablespoonItalianseasoning


Directions:

1.Heatlargenonstickskilletovermediumheat.Addgroundturkeyandbeefandcookuntilbrowned.Addbrownedmeattoslowcooker.

2.Inthesameskilletusedtocookthegroundmeatheatonion,bellpepper,zucchini,squash,mushrooms,andgarlicuntiljustsoftened,about3-4minutes.Addtoslowcookeralongwiththemeat.

3.Addtomatopaste,choppedtomatoes,wine,andspices,stirwell.

4.Coverandcookonlow6-7hours.


Calories:291.1

TotalFat:6.4g

Sodium:91.3mg

TotalCarbs:28.0g

DietaryFiber:7.2g

Protein:21.4g

SlowCookerBologneseSauce

Thissaucehasadistinct,rich,meatyflavor.

Servings:8

Ingredients:

·4slicesbacon,cutintosmallpieces



·1carrot,choppedfine

·2celerystalks,choppedfine

·1poundgroundbeef,lean

·½cuptomatopaste,nosaltadded

·½cupmilk,reducedfat

·1½cupsbeefstock,lowsodium

·½cupredwine

·1teaspoondriedbasil

·1teaspoondriedoregano


Directions:

1.Sautébaconinlargefryingpanfor5minutesovermediumheat.Addoliveoil,onion,carrots,andceleryandcookforanother5-6minutes.Addgroundbeeftopanandcookuntilbrowned,stirringoccasionally,about4-5minutes.

2.Addtomatopaste,milk,beefstock,andredwinetoslowcooker.Stirwelltodissolvetomatopaste.Addmeatmixturetoslowcooker.Seasonwithsaltandpepper.

3.Coverandcookonlowfor6hours.


Calories:175

TotalFat:9g

Sodium:157mg

TotalCarbs:7g

Protein:15g

MexicanBeefStew

Thisheartystewisaflavorfultwistontraditionalbeefstew.

Servings:6

Ingredients:

·1poundbeefstewmeat,cutinto1-inchcubes



·1(15ounce)canblackbeans,nosalt-added,rinsedanddrained

·2mediumcarrots,sliced




·1(14.5ounce)canlow-sodiumbeefbroth

·2teaspoonschilipowder

·1teaspoongroundcumin


·1/2teaspooncrushedredpepper

·1cupfrozencornkernels

·1avocado,peeled,pitted,andcubed(optional)

Directions:

1.Placebeefcubesinabowl,sprinklewithflour.Stirtocoatbeefwithflour.

2.Heatoliveoilinaskilletovermedium-highheat.Addbeefcubesandbrownbeefonallsides,about5minutes.

3.Addbeef,beans,carrots,onion,garlic,dicedtomatoes,beefbroth,andspicestoslowcooker.Stirtocombine.

4.Coverandcookonlowfor7hoursoruntilbeefistender.

5.Addcornkernelsandstirgently.Recoverandcookforanother15minutes.

6.Servetoppedwithavocadocubes.


Calories:272

TotalFat:9g

Sodium:456mg

TotalCarbs:27g

DietaryFiber:7.8g

Protein:22g

MoroccanBeefTagine

Cookingthisdishintheslowcookerallowstheflavorstodeepenanddevelop.

Servings:4to6

Ingredients:

Spicerub

·1tablespooncumin

·1tablespooncinnamon

·1tablespoonginger

·1tablespoonpaprika

·1teaspoonnutmeg

·1teaspoonturmeric

·1/2teaspoonseasalt


Forthestew

·1½poundsstewbeef



·1bunchfreshcoriander

·1(14ounce)canchoppedtomatoes

·3cupsvegetableorbeefstock,low-sodium

·1smallzucchini,chopped

·1largecarrot,slicedthin

·1redbellpepper,slicedthin

·3-4prunes,chopped


Directions:

1.Inasmallbowlmixtogetheralloftheingredientsforthespicerub.

2.Placebeefinlargeziplockbag.Addspicemixtureandshaketothoroughlycoat

meat.Putinrefrigeratorforacoupleofhoursorovernight.

3.Heatoliveoilinlargeskilletovermediumheat.Addbeefandbrownonallsides,about5minutes.

4.Addmeattoslowcooker.Addallremainingingredients.Stirtocombine.

5.Coverandcookonhighsettingfor5-6hoursorlowsettingfor7-8hours.


Calories:338

TotalFat:17g

Sodium:329mg

TotalCarbs:18g

Protein:26g

LambTaginewithPears

Taginesareslow-cookedmeats,vegetables,andfruitsthateasilyadaptedtoaslowcooker.

Servings:5

Ingredients:


·2mediumonions,sliced

·2poundslambmeat,cutinto1to2inchcubes

·2teaspoonscumin

·2teaspoonscoriander

·1teaspoonginger

·1teaspooncinnamon

·1teaspoonfreshlygroundblackpepper,totaste

·11/2cupschickenbroth,low-sodium

·1bayleaf

·1tablespoonlemonjuice

·4pears,peeled,cored,andcutinto1inchcubes

·1/2cupgoldenraisins

·1/2cupsliveredalmonds,blanched

Directions:

1.Heatoliveoilinlargeskilletovermediumheat,addonionsandsautéfor2-3minutes.Addinlambmeatandcontinuetocook,stirring,untillambisbrownedonallsides.Addlambandonionstoslowcooker.

2.Seasonwithcumin,coriander,ginger,cinnamon,andblackpepper.Pourinchickenbroth,andaddinbayleafandlemonjuice.Coverandcookonlowfor6-7hoursorhighfor4-5hoursoruntilmeatistender.

3.Addinpears,raisins,andalmonds,recoverandcookonlowforanother15minutesoruntilpearsaresoft.

4.Serveovercouscous.


Calories:394

TotalFat:14.5g

Sodium:246mg

TotalCarbs:42g

DietaryFiber:7.5g

Protein:26.5g

Slow-CookerBeefStewProvencal

Servings:10

Ingredients:

Bouquetgarni

·Cheesecloth

·1bayleaf

·1stalkcelery,chopped

·3sprigsfreshparsley

·3sprigsfreshthyme

Stew

·2tablespoonsextra-virginoliveoil,divided

·3poundsbeefchuck(orotherstewmeat),cutinto1-inchpieces

·3teaspoonskoshersalt,divided

·1/2teaspoonfreshlygroundpepper,divided



·3-4largecarrots,slicedinto1-inchrounds

·3tablespoonstomatopaste,nosaltadded

·1poundmushrooms,sliced

·1quartbeefstock,low-sodium

·1/4cupredwine

Directions:

1.Toassemblebouquetgarni,cutasquareofcheesecloth.Placebayleaf,celery,parsley,andthymeincenter.Tiewithkitchentwine.

2.Topreparestewheat1tablespoonoliveoilinlargeheavy-dutypan.Addbeefcubesandcookuntilbrownedonallsides.Transfertoslowcooker,seasonwith1teaspoonsaltandblackpepper.

3.Addanothertablespoonofoiltopanandaddonions,garlic,andcarrots.Cook,stirringoccasionallyuntiltheybegintosoften,about4-5minutes.Seasonwithremainingsaltandpepper.Addtoslowcookerwithbeef.

4.Addtomatopaste,mushrooms,beefstock,redwine,andbouquetgarnitoslowcooker.Stirtocombine.

5.Coverandcookonlowsettingfor8-9hoursorhighsettingfor5-6hours.


Calories:351

Sodium:380mg

Protein:26g

Carbs:14g

DietaryFiber:5g

Fat:15g

Slow-CookedBeefRoast

Servings:8

Ingredients:


·1chuckbeefroast(3pounds)

·1/2teaspoonsalt

·1teaspoonblackpepper

·2cupslow-sodiumbeefbroth


·3mediumonions,diced

·2cupsmushrooms,sliced


·3stalkscelery,diced

·2tablespoonstomatopaste

·1tablespoonWorcestershiresauce

·2sprigsfreshthyme

·tablespoonsall-purposeflour

Directions:

1.Heatoilinalargeskilletovermedium-highheat.Sprinkleroastwithsaltandpepper.Placeroastinpanandbrownonallsides,about5minutes.Putroastinslowcooker.

2.Addremainingingredientsexceptforflour.Stir,cover,andcookonlowfor7-8hoursorhighfor3-4hours,untilroastiscookedthrough.

3.Removea1/4cupofbrothfromslowcookerandplaceinsmallbowl.Addflowandmixuntilflourisdissolved.Addbackintoslowcookerandstir.Removeanddiscardthymesprigs.

4.Sliceroastandtopwithvegetablesandsauce.


Calories:284

Sodium:424mg

Protein:31g

Carbs:17g

DietaryFiber:1.5g

Fat:9g

BeefStewwithButternutSquash

Thisaromaticstewwithjustahintofsweetnessisperfectforacrispautumnday.

Servings:4

Ingredients:




·2poundsstewbeef,cutintocubes

·1can(16ounces)dicedtomatoes,nosaltadded

·1largebutternutsquash,trimmedandcutintobite-sizecubes

·4cupsbeefbroth,low-sodium

·1tablespoonrosemary

·1tablespoonthyme


Directions:

1.Heatoliveoilinlargepotovermediumheat.Addonionsandgarlicandsautéfor2-3minutes.Addthebeefcubesandcookuntilthebeefisbrowned,about5minutes.

2.Transfertoslowcooker.Addthedicedtomatoes,butternutsquash,beefbroth,rosemary,andthyme.Setcookertolowsettingandcookfor8hours.Addsaltandfreshlygroundblackpeppertotaste.


Calories:580

Sodium:292mg

Protein:51g

Carbs:8g

Fat:36g

IrishStew

Thisisaheartystew.

Servings:6-8

Ingredients:

·2poundslambroast,cutinto1”pieces

·1lbsmallredpotatoes,cutintobitesizepieces

·1mediumonion,sliced


·1largeparsnip,sliced

·3stalkscelery,chopped

·3cupschickenbroth,lowsodium

·2teaspoonfreshthyme,chopped

·1/2teaspoonseasalt

·1teaspoonpepper

Directions:

1.Combineallingredientsinslowcooker.Stirtocombine.

2.Coverandcookonlowfor8hours.


Calories:269

Sodium:257mg

Protein:39g

Carbs:20g

Fat:7g

CiderPorkRoast

Thisisaverytenderandflavorfulporkroast.

Servings:8

Ingredients:

·1teaspoongroundginger

·1/4teaspoonsalt



·1porkloinroast(3pounds)



·1apple,peeled,cored,andchopped


·2stalkscelery,chopped

·4carrots,sliced

·2cupsapplecider

·11/2cupswater

Directions:

1.Combineginger,salt,pepper,andflourinabowl.Sprinkleflourmixtureoverroast,coveringallsides.

2.Inalargeskillet,heatoilovermedium-highheat.Addroastandbrownonallsides,about5minutes.

3.Placeroastinslowcooker.Addallremainingingredients.Coverandcookonlowfor6-7hoursoronhighfor3-4hours,untilporkiscookedthrough.


Calories:235

Sodium:125mg

Protein:21g

Carbs:20g

DietaryFiber:2g

Fat:8g

VegetableDishes

BakedPotatoeswithBroccoliandMushrooms

Youmaynotthinkaboutbakingpotatoesinaslowcookerbutitisaneasywaytomakethemandtheycomeoutmoistanddelicious.Theseveggie-toppedpotatoesmakeamealin

themselves.

Servings:4

Ingredients:

·4mediumbakingpotatoes,washed

·2tablespoonsoliveoil,divided

·1/2poundmushrooms,sliced

·1bunchbroccoli,cutintosmallflorets

·1/3cupbroth(vegetable,chicken,orbeef),hot,low-sodium


·2/3cupplainyogurt,low-fat

Directions:

1.Makesurepotatoesarecompletelydry.Rubpotatoeswith1tablespoonofoliveoil.Wrapeachpotatoinaluminumfoil.Placeinslowcooker,cover,andcookonlowsettingfor7-8hoursorhighsettingfor4-5hours,untilpotatoesaretender.

2.Heatremainingtablespoonofoliveoilinalargeskilletovermediumheat.Addmushroomsandbroccoliandsautéuntilbroccoliistenderbutnotsoft,about10minutes.

3.Unwrapeachpotatofromfoil.Makesliceincenterofpotatoesandscoopoutpotatointobowl.Addbroth,pepper,andyogurt.Mixtocombine.Dividemixtureandstuffbackintopotatoskins.Topwithbroccoliandmushrooms.


Calories:330

TotalFat:7g

Sodium:360mg

TotalCarbs:57g

DietaryFiber:8g

Protein:14g

SweetPotatoCoconutCurry

Thisisamildcurrythatmakesadelicioussidetofishorchicken.

Servings:4

Ingredients:


·1smallyellowonion,diced

·3clovegarlic,minced

·1teaspooncuminpowder

·½teaspoonturmeric

·½teaspooncardamom

·½teaspooncinnamon

·½teaspoongroundginger


·4mediumsweetpotatoes,peeledandcutintobit-sizecubes

·1can(14ounces)coconutmilk


·Flatleafparsleyforgarnish

Directions:

1.Addallingredientstoslowcooker.Mixtocombine.

2.Coverandcookonlowsettingfor4-5hoursuntilsweetpotatoesaretender.

3.Servehot,toppedwithfreshparsleyforgarnish.


Calories:174

TotalFat:10g

Sodium:36mg

TotalCarbs:20g

Protein:4g

MediterraneanVegetableStew

Thisisareallyeasystewthatmakesanice,lightvegetarianmeal.Serveoverbrownriceororzo.

Servings:10

Ingredients:

·1butternutsquash,peeledandcubed

·1eggplant,cubed

·1largezucchini,cubed


·1tomato,diced

·1carrot,slicedthin


·1cuptomatosauce,low-sodium(homemadeorstorebought)

·1/2cupvegetablebroth,low-sodium

·1/2teaspoongroundcumin

·1/2teaspoonturmeric

·1/2teaspooncrushedredpepper


·1/4teaspoonpaprika

Directions:

1.Combineallingredientsinslowcooker.Stir,cover,andcookonlowfor7-8hoursorhighfor4-5hours,oruntilvegetablesaretender.


Calories:122

TotalFat:.5g

Sodium:157mg

TotalCarbs:30g

DietaryFiber:7.8g

Protein:3.4g

SlowCookerBakedBeans

Thesebeanstakeawhilebuthaveatasteyoujustcan’tgetfromcannedbakedbeans.

Servings:8

Ingredients:

·1pounddrygreatNorthernbeans

·8cupswater

·4ouncessaltpork,diced


·1/2cupmolasses

·1/3cupbrownsugar,packed

·1teaspoondrymustard

·2tablespoonscidervinegar


Directions:

1.Inalargesaucepan,bringbeansandwatertoaboil.Cookfor2hours.Placepanwithbeansandwater,covered,intorefrigeratorovernight.

2.Thenextday,pourbeansand11/2cupsoftheirliquidintoslowcooker.Addinsaltpork,molasses,brownsugar,drymustard,andblackpepper.Coverandcookonlowfor12-14hours.


Calories:365

TotalFat:12g

Sodium:215mg

TotalCarbs:54g

DietaryFiber:1.7g

Protein:12g

MoroccanRootVegetableTagine

Subtlyspiced,thisvegetariandishmakesanicemealservedwithcouscous.

Servings:8

Ingredients:

·1poundparsnips,peeledandcubed

·1poundsweetpotatoes,peeledandcubed


·1poundcarrots,chopped

·12driedapricots,chopped

·8prunes,pittedandchopped

·2teaspoonsturmeric

·2teaspoonscumin

·1teaspoongroundginger

·1teaspooncinnamon

·1/2teaspooncayennepepper

·1tablespoondriedparsley

·1tablespooncilantro


Directions:

1.Placevegetablesinslowcooker.Seasonwithspicesandstirtocoat.Pourinvegetablebroth.

2.Coverandcookfor5-6hoursonlowor3-4hoursonhigh,oruntilvegetablesaretender.

3.Servewithcouscous.


Calories:171

TotalFat:.7g

Sodium:188mg

TotalCarbs:38g

DietaryFiber:8.7g

Protein:3.4g

VegetarianVegetableStew

Thisisperfectasasidedishoralightmeal.

Servings:6

Ingredients:


·2mediumturnips,peeledandcubes

·1largeonion,slicedthin


·1zucchini,sliced

·2yellowsquash,sliced


·1/2teaspoonredpepperflakes

·1teaspoonthyme


Directions:

1.Combineallingredientsinslowcooker.

2.Cover,andcookonlowfor5-6hoursoronhighfor3-4hours.


Calories:55

TotalFat:0g

Sodium:112mg

TotalCarbs:13g

Protein:2g

Desserts

SlowCookerBrownRicePudding

Servings:6

Ingredients:

·2/3cupbrownrice,longgrain

·1teaspooncinnamon

·1/4cuphoney

·12/3cupsmilk,low-fat

·1(13.5ouncecan)coconutmilk,low-fat

·1teaspoonvanillaextract

·1/2cupraisins(optional)

Directions:

1.Addallingredientsthroughcoconutmilktoslowcooker.Stirtocombine.Coverandcookonlowfor3-4hoursuntildesiredconsistencyisreached.

2.Addvanillaandraisins,stir,recoverslowcookerandturnoff.Letsitfor15minutesbeforeserving.


Calories:245

TotalFat:14g

Sodium:50mg

TotalCarbs:29g

DietaryFiber:1g

Protein:4g

BerryCobbler

Servings:8

Ingredients:

·11/4cupsall-purposeflour,divided

·1cupsugarplus2tablespoons,divided

·1teaspoonbakingpowder


·1egg,beaten

·1/4cupskimmilk


·1/8teaspoonsalt

·2cupsraspberries,freshorfrozen(thawed)

·2cupsblueberries,freshorfrozen(thawed)

·Vanillayogurtfortopping(optional)

Directions:

1.Combine1cupflour,2tablespoonsugar,bakingpowderandcinnamoninalargebowl.

2.Inaseparatebowl,mixtogethertheegg,milk,andoil.Foldindryingredientsuntiljustmoistened(batterwillbethick).

3.Spraybottomofslowcookerwithnonstickspray.Spreadbatterevenlyintobottomofslowcooker.

4.Inalargebowl,combinethesaltandremainingflourandsugar;addberriesandtosstocoat.Spreadoverbatter.

5.Coverandcookonhighfor2to2-1/2hoursoruntilatoothpickinsertedintocobblercomesoutclean.

6.Servetoppedwithyogurt.


Calories:250

TotalFat:4g

Sodium:140mg

TotalCarbs:51g

DietaryFiber:4g

Protein:3g

SpicedApplesauce

Thisapplesauceiseasyandmakesanice,warm,healthytreatonacoldday.

Servings:8

Ingredients:

·8apples,peeled,cored,andsliced(canuseacombination,GrannySmith,Gala,GoldenDelicious,etc.)

·1/3cupwater


·1/2teaspoonpumpkinpiespice

·1/4teaspoonnutmeg

Directions:

1.Combineallingredientsinslowcooker.Stir,coverandcookonlowfor6to8hours.


Calories:98

TotalFat:.2g

Sodium:3mg

TotalCarbs:26g

DietaryFiber:1.7g

Protein:.4g

AppleCrisp

Reallydeliciousandsupereasyintheslowcooker.

Servings:6

Ingredients:

·1cupall-purposeflour

·1/2cupoats


·2/3cupwhitesugar,divided

·11/2teaspoonscinnamon,divided

·1/2teaspoonnutmeg

·Pinchofsalt

·4tablespoonsbutter,cutintopieces

·1cupwalnuts,chopped

·1tablespooncornstarch

·1teaspoonginger

·6cupsapples(about6-7largeapples),peeled,cored,andcubed


Directions:

1.Inabowl,mixtogetherflour,oats,brownsugar,1/3cupwhitesugar,1teaspooncinnamon,nutmeg,andsalt.Addinbutterpiecesandusehandsorforktomixtogetheruntilcrumbsform.Stirinwalnuts.

2.Inaseparatebowl,mixtogether1/3cupsugar,cornstarch,ginger,and1/2teaspooncinnamon.

3.Placeapplesinslowcooker.Stirinsugarandcornstarchmixture.Sprinkleonlemonjuiceandstir.Sprinklebutterandwalnutmixtureevenlyontop.Coverandcookonlowfor3-4hoursorhighfor2hoursoruntilapplesaretender.


Calories:565

TotalFat:29g

Sodium:118mg

TotalCarbs:84g

DietaryFiber:6g

Protein:6g

FromtheAuthorIhopeyouenjoyedtheDASHDietSlowCookerRecipes:Easy,Delicious,andHealthyRecipesandthatithelpsyoucreateeasy,healthyDASHDietmealsforyouandyourfamilytoenjoy!

PleasecheckoutourothertitlesintheDASHDietseries:

DASHDietforWeightLoss

DASHDietforBeginners

DASHDietCookbook:QuickandEasyDASHDietRecipes

MoreBestsellingTitlesfromDylannaPress

MasonJarMealsbyDylannaPress

Masonjarmealsareafunandpracticalwaytotakeyourmealsonthego.Masonjarsareaneasywaytoprepareindividualservings,sowhetheryou’recookingforone,two,orawholecrowd,thesefun,make-aheadmealswillwork.

IncludesMorethan50RecipesandFull-ColorPhotos

Inthisbook,you’llfindawidevarietyofrecipesincludingallkindsofsalads,aswellashotmealideassuchasminichickenpotpiesandlasagnainajar.Alsoincludedaremouth-wateringdessertssuchasstrawberryshortcake,applepie,ands’mores.

Therecipesareeasytoprepareanddon’trequireanyspecialcookingskills.Sowhatareyouwaitingfor?GrabyourMasonjarsandstartpreparingthesegorgeousandtastydishes!

TheInflammationDietbyDylannaPress

BeatPain,SlowAging,andReduceRiskofHeartDiseasewiththeInflammationDiet

Inflammationhasbeencalledthe“silentkiller”andithasbeenlinkedtoawidevarietyofillnessesincludingheartdisease,arthritis,diabetes,chronicpain,autoimmunedisorders,andcancer.

Often,therootofchronicinflammationisinthefoodsweeat.

TheInflammationDiet:CompleteGuidetoBeatingPainandInflammationwillshowyouhow,bymakingsimplechangestoyourdiet,youcangreatlyreduceinflammationinyourbodyandreduceyoursymptomsandloweryourriskofchronicdisease.

Thebookincludesacompleteplanforeliminatinginflammationandimplementingananti-inflammatorydiet:

•Overviewofinflammationandthebody’simmuneresponse–whatcantriggeritandwhychronicinflammationisharmful•Thelinkbetweendietandinflammation•Inflammatoryfoodstoavoid•Anti-inflammatoryfoodstoaddtoyourdiettobeatpainandinflammation•Over50deliciousinflammationdietrecipes•A14-daymealplan

Takechargeofyourhealthandimplementtheinflammationdiettoloseweight,slowtheagingprocess,eliminatechronicpain,andreducethelikelihoodandsymptomsofchronicdisease.

Learnhowtohealyourbodyfromwithinthroughdiet.

[1]http://www.health.harvard.edu/press_releases/diet-can-lower-blood-pressure-as-much-as-taking-a-medication

[2]http://www.nhlbi.nih.gov/health/resources/heart/hbp-dash-how-plan-html

dash diet slow cooker recipes_ - dylanna press

Documents