Vegetable Stew

Vegetable Stew

Vegetable Stew in a slow cooker is a wonderful hearty meal any time of the years and this recipe has only 95 mg of sodium per serving and is rich in fiber and vitamins.

INGREDIENTS

• 2 baby eggplants
• 1 zucchini (cut into 1/2-inch slices)
• 1 yellow summer squash (cut into 1/2-inch slices)
• 1 Sweet potato
• 1 Red Bell Pepper
• 1 carrot (sliced thinly)
• 19 ounces cannellini (white kidney beans, rinsed and drained)
• 1 tomato (large, chopped)
• 2 teaspoons minced garlic ( 4 cloves)
• 1/4 teaspoon dried Italian herbs
• 1/4 teaspoon ground black pepper
• 1 tablespoon fresh basil (or 1 teaspoon dried basil)
• 1 1/2 cups low sodium tomato juice

• 1 tablespoon balsamic vinegar (white or regular)
• 1/2 teaspoon of Red pepper flakes (if you like it a little spicy)
• 2 handfuls of baby spinach
  
  

  DIRECTIONS
  

  Peel eggplant. Cut eggplant into 3/4-inch pieces (you should have about 3 cups).
  

In 3-1/2- or 4-quart slow cooker, combine eggplant, zucchini, yellow squash, cannellini beans, sweet potato, bell pepper, tomato, garlic, Italian herbs, pepper, and dried basil.

Add tomato juice.

Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

Stir in fresh basil, if using, and balsamic vinegar.


About 30 minutes before your ready to serve put in the baby spinach.

LoSo Chili

Here is a low sodium chili recipe that is a big success with my family and friends. There are now no salt canned goods now available in your local supermarket, when making your chili this is the best time to use these.

You could try ground turkey instead of ground beef for a healthier option.

TIP:

This recipe is quite spicy; you can reduce the paprika, Tabasco and cumin quantities if you want to make you chili a little milder.

INGREDIENTS

• 
• 1 can no-salt-added pinto beans
• 1 1 lb lean ground 90:10 beef
• 1 can no-salt-added kidney beans
• 1 can low-sodium crushed tomatoes
• 1 can low-sodium tomato puree
• 4 teaspoons oregano
• 4 tablespoons paprika
• 1 tablespoons crushed garlic
• 1 tablespoon onion powder
• 2 teaspoons Tabasco sauce
• 1 ¹⁄₂ teaspoons black pepper
• 1 teaspoon cayenne pepper
• 2 teaspoons ground cumin
• 2 teaspoons minced garlic
• 1 ¹⁄₂ cups chopped onions
• 1 ¹⁄₂ cups chopped green peppers
  
  Directions

In a skillet add a little olive oil and brown the ground beef, add peppers, onions and garlic. – This just halves to cooking time in your slow cooker.

Mix all ingredients in crock pot and let cook at low heat for 4- 8 hours.

Garnish with a little low sodium cheese and spring onion.

Peach Cobbler

DASH DIET PEACH COBBLER

Here is a Peach cobbler recipe that is made in a slow cooker and this recipe uses frozen peaches, they have far less sugar than canned peaches, and being frozen they will cook for the appropriate time without burning. You can also use fresh peaches and the cooking time will be the same.

Ingredients

1 Cup Brown sugar
¾ Cup of Rolled Oats
3/4/ Cup of All Purpose flour
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon all spice
½ cup unsalted melted butter ( 6 tablespoons + 2 Tablespoons)
20 ounces peaches

Instructions

In a large bowl combine all the dry ingredients, mix 6 tablespoons of melted butter into the dry ingredients until the mixture is moist.

Use the remaining butter to butter the side of the slow cooker (use 3.5 quart slow cooker).

Place a layer of the dry ingredients with butter in the bottom of the slow cooker and then add the frozen peaches to the remaining dry ingredients and mix well.

Add that mixture to your slow cooker and cook on low for 3 – 3/12 hours.



Serve hot with a little Greek Yogurt

Chicken Enchilada Soup

This is a classic crock pot meal and this DASH Diet Chicken Enchilada Soup recipe has only 368 calories per serving which is 1 and ½ cups.


INGREDIENTS:

• 2 tsp olive oil
• 1/2 cup red onion, chopped
• 3 cloves garlic, minced
• 3 cups less sodium chicken broth
• 16 oz can tomato with Jalapenos
• 1-2 tsp Sriracha
• 1/4 cup chopped cilantro (plus more for garnish)
•  15 oz can black beans, rinsed and drained
• 6 oz can of tomato paste
• 2 cups frozen corn
• 1 tsp cumin
• 1/2 tsp dried oregano
• 2 skinless chicken breasts (16 oz total)

For topping:

• 1/4 cup shredded part skim cheddar cheese
• 1/4 cup chopped scallions
• 1/4 cup chopped cilantro

DIRECTIONS:

Heat oil in a saucepan over medium-low heat. Add onion and garlic and sauté until soft, 3-4 minutes. Slowly add the chicken broth, tomato paste and Sriracha and bring to a boil. Add cilantro and remove from heat. Pour into crock pot.

Add the drained beans, diced tomatoes, corn, cumin, oregano and stir. Add the chicken breasts; cover and cook on low heat for 4-6 hours.

Remove chicken and shred with two forks. Add chicken back into the soup, adjust with cumin and pepper to your taste.


Serve in bowls and top with cheese, avocado, scallions and cilantro.