February is National Heart Health Month, so it’s only appropriate to highlight some delicious meals that comply with the DASH diet. DASH stands for “Dietary Approaches to Stop Hypertension.” The DASH diet includes foods that are rich in potassium, calcium, magnesium, fiber, and protein. DASH foods are low in saturated fat and sodium. Believe it or not, the DASH diet allows for a lot of food freedom and variety. Check out the recipes below!
1. Pork Tenderloin with Apple-Thyme Sweet Potatoes
Recipe / Image Credit: Eating Well
Ingredients:
- 1 (1 lb) pork tenderloin, trimmed fat
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1 tablespoon canola oil
- 1 lb sweet potatoes, peeled and cut into 1/2 inch pieces
- 1 cup chopped sweet onions
- 2 cloves garlic, minced
- 1/4 cup apple cider (the lower sugar content the better)
- 1/4 cup apple cider vinegar
- 2 medium apples of your choice, cored and cut into eighths
- 2 sprigs fresh thyme
- 2 bay leaves
Instructions:
1. Preheat oven to 350 degrees F. Sprinkle meat with salt and pepper. In a 12-inch skillet, heat oil over medium-high. Add meat; cook 5 minutes or until browned on all sides. Transfer to a plate.
2. Add sweet potatoes to skillet. Cook over medium 2 minutes, stirring occasionally. Add onions and garlic; cook 3 to 5 minutes or until onions are tender, stirring occasionally. Stir in cider and vinegar. Return meat and any juices to skillet. Add the remaining ingredients.
3. Transfer skillet to oven. Bake 20 to 25 minutes or until a thermometer inserted in center of meat registers 145 degrees F, turning and basting meat occasionally. Remove and discard thyme and bay leaves.
4. Transfer meat to a cutting board. Cover with foil and let stand 5 minutes. Cut meat into 1/4-inch slices. Serve with potato mixture and, if desired, top with additional thyme.
2. Beef and Bean Sloppy Joes
Recipe / Image Credit: Eating Well
Ingredients:
- 1 tablespoon extra-virgin olive oil
- 12 ounces 90% lean ground beef
- 1 cup no-salt-added black beans, rinsed
- 1 cup chopped onion
- 2 teaspoons chili powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Pinch of cayenne pepper
- 1 cup no-salt-added tomato sauce
- 3 tablespoons ketchup
- 1 tablespoon reduced-sodium Worcestershire sauce
- 2 teaspoons spicy brown mustard
- 1 teaspoon light brown sugar
- 4 whole-wheat hamburger buns, split and toasted
Ingredients:
- 1 lb Yukon Gold potatoes, cut into 3/4-inch pieces
- 2 tablespoons extra-virgin olive oil, divided
- 3/4 teaspoon salt, divided
- 1/4 teaspoon ground pepper
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon garlic powder
- 1 lime, zested and quartered
- 2 medium bell peppers, any color, sliced
- 1 1/4 lb center-cut salmon fillet, skinned if desired, and cut into 4 portions
Instructions:
1. Preheat oven to 425 degrees F. Coat a large rimmed baking sheet with cooking spray.
2. Toss potatoes, 1 tablespoon oil, 1/4 teaspoon salt and pepper together in a medium bowl. Transfer to the prepared pan and roast for 15 minutes.
3. Meanwhile, combine chili powder, cumin, garlic powder, lime zest and the remaining 1/2 teaspoon salt in a small bowl. Place bell peppers in the medium bowl and add the remaining 1 tablespoon oil and 1/2 tablespoon of the spice mixture; toss well to coat. Coat the salmon with the remaining spice mixture.
4. After 15 minutes, remove the pan from the oven. Add the peppers and stir to combine. Roast for 5 minutes. Remove from the oven; move some of the vegetables over and add the salmon to the pan. Roast until the salmon is just cooked through, 6 to 8 minutes. Serve with lime wedges.