The DASH (Dietary Approaches to Stop Hypertension) diet is a healthy eating plan designed to help treat or prevent high blood pressure. It emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy while limiting foods high in saturated fat, cholesterol, and sodium. Slow cookers are a convenient way to prepare DASH-friendly meals because they require minimal effort and can be loaded with nutritious ingredients.
Why Choose a Slow Cooker for DASH Diet Recipes?
Slow cookers offer several advantages for those following the DASH diet:
- Convenience: Simply add the ingredients, set the timer, and let the slow cooker do the work. This is ideal for busy individuals who don't have much time to cook during the week.
- Flavor Development: Slow cooking allows flavors to meld and deepen, resulting in richer and more satisfying meals.
- Nutrient Retention: Slow cooking at lower temperatures can help preserve the nutrients in vegetables and other ingredients.
- Budget-Friendly: Slow cookers are perfect for using less expensive cuts of meat, which become tender and flavorful during the long cooking process.
- Reduced Sodium: Cooking at home gives you control over the ingredients, which means you can cut back on the salt. Plenty of herbs and spices also boost the flavor even further.
DASH Diet Slow Cooker Recipes
DASH Diet Friendly Slow Cooker Soup
This DASH Diet friendly slow cooker soup calls for minimal effort but delivers BIG payback in flavor. This is sure to be your new favorite slow cooker recipe for any time of year.
Ingredients:
Garlic, onion, celery, carrots, oregano, salt, stock, diced tomatoes, squash, beans, thyme sprigs, bay leaf, pasta, oil.
Instructions:
- Heat oil in slow cooker set to sauté function. Add garlic, onion, celery and carrots and cook for 2 minutes.
- Add oregano and salt. Cook for an additional 3 minutes.
- Stir in the stock, diced tomatoes, squash, beans and stir.
- Using a piece of kitchen twine, gently tie thyme sprigs and bay leaf into a bundle and toss in the slow cooker.
- Cover and cook on HIGH for 4 hours (or on LOW for 6 hours).
- With 20 minutes cook time remaining, remove lid and stir in pasta.
- Cover and cook for remaining time.
- When cook time is up, remove thyme bundle and discard.
- Ladle soup into bowls and serve. Cool and store leftovers in the refrigerator for up to 1 week or in the freezer for up to 3 months.
Tips:
- Add a piece of parmesan rind to soup for extra nutty flavor.
Pork Tacos
This delicious pork tacos recipe is my copycat version of the most excellent Mexican food we ever had, when we were visiting Flagstaff, Arizona. The original recipe used beef instead of pork, but this comes mighty close to the same taste.
Read also: Delicious DASH Diet Treats
Nutrition Facts (2 tacos): 246 calories, 7 g fat (2 g saturated fat), 51 mg cholesterol, 582 mg sodium, 25 g carbohydrate (10 g sugars, 2 g fiber), 21 g protein.
Spicy Steak and Beans Over Rice
This deliciously spicy steak and beans over rice will have family and friends asking for more. It’s a favorite in my recipe collection. -Marie Leamon, Bethesda, Maryland.
Nutrition Facts (1 cup, calculated without rice): 185 calories, 3g fat (1g saturated fat), 47mg cholesterol, 584mg sodium, 16g carbohydrate (5g sugars, 5g fiber), 24g protein.
Fragrant Chicken
For Sunday dinner or any time, this tender, fragrant chicken is special. My favorite kitchen appliance is the slow cooker, and I use mine more than anyone else I know. It does a great job with this good-for-you dish.
Flavorful Fajitas
When friends call to ask me for new recipes to try, I suggest these flavorful fajitas. It's wonderful to put the beef in the slow cooker before church and come home to a hot delicious main dish.
Read also: Which Diet is Right for You?
Nutrition Facts (1 fajita): 220 calories, 9g fat (3g saturated fat), 34mg cholesterol, 337mg sodium, 12g carbohydrate (2g sugars, 2g fiber), 20g protein.
Spiced-Up Curry Dish
I love the fuss-free nature of the slow cooker, but I don't want to sacrifice flavor for convenience. This cozy, spiced-up dish has both.
Nutrition Facts (1-2/3 cups curry): 304 calories, 8g fat (2g saturated fat), 2mg cholesterol, 696mg sodium, 49g carbohydrate (12g sugars, 12g fiber), 9g protein.
Husband's Favorite Slow-Cooked Dish
Family and friends like to call me the slow-cooker queen. Of my many slow-cooked specialties, this is my husband's favorite.
Nutrition Facts (1 serving): 338 calories, 19g fat (6g saturated fat), 97mg cholesterol, 527mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 33g protein.
Read also: The DASH Diet and Blood Sugar
Sweet Potato Lentil Stew
I fell in love with the spicy aromas in this sweet potato lentil stew. Add whatever ingredients you have on hand, like zucchini, spinach, kale and corn.
Nutrition Facts (1-1/3 cups): 290 calories, 1g fat (0 saturated fat), 0 cholesterol, 662mg sodium, 58g carbohydrate (16g sugars, 15g fiber), 15g protein.
Pork Chops and Squash
My husband and I are crazy for the squash we grow in our garden. For a sweet and tangy dish, we slow-cook it with pork chops and orange juice.
Nutrition Facts (1 pork chop with 2/3 cup squash): 317 calories, 10g fat (5g saturated fat), 65mg cholesterol, 365mg sodium, 34g carbohydrate (22g sugars, 2g fiber), 23g protein.
Slow-Cooker Salmon
I love this slow-cooker salmon recipe because it's healthy and almost effortless. The salmon always cooks to perfection!
Nutrition Facts (1 salmon fillet): 272 calories, 16g fat (3g saturated fat), 85mg cholesterol, 115mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 29g protein.
Gentle Curry Dish
Here's a gentle curry dish that's sure to please American palates. For fun, try varying the garnish-add a few chopped peanuts or a little chutney.
Nutrition Facts (2/3 cup): 174 calories, 6g fat (2g saturated fat), 57mg cholesterol, 287mg sodium, 8g carbohydrate (4g sugars, 1g fiber), 22g protein.
Asian Slow Cooker Pork Roast
Asian slow cooker recipes are a favorite in our home, and this one is perfect for fall and winter evenings. A pork roast cooks all afternoon with sweet onions, honey, soy sauce and ginger for fabulous flavor.
Nutrition Facts (1 serving, calculated without rice): 203 calories, 7g fat (2g saturated fat), 56mg cholesterol, 342mg sodium, 11g carbohydrate (7g sugars, 1g fiber), 23g protein.
Slow Cooker Meal with More Meat
My friend gave me this recipe two decades ago. All I added was a little more meat, the celery and mushrooms. My family loves it!
Nutrition Facts (1 cup): 237 calories, 8g fat (2g saturated fat), 63mg cholesterol, 659mg sodium, 14g carbohydrate (4g sugars, 4g fiber), 29g protein.
Wonderful Dish
My mom used to make this wonderful dish, and I’ve always enjoyed it.
Nutrition Facts (1 serving): 357 calories, 7g fat (2g saturated fat), 64mg cholesterol, 329mg sodium, 42g carbohydrate (4g sugars, 4g fiber), 31g protein.
Tender Pork
This delicious recipe will give you the most tender pork you have ever tasted! You can cut it with a fork, and it's just as moist and tender the next day-if there are any leftovers.
Slow-Cooker Burritos
I have been making these slow-cooker burritos for as long as I can remember, changing the recipe now and then to add variety. This is the version we serve for casual get-togethers with friends.
Nutrition Facts (1 burrito): 320 calories, 9g fat (3g saturated fat), 61mg cholesterol, 606mg sodium, 33g carbohydrate (1g sugars, 2g fiber), 26g protein.
Pulled Pork
We used to raise our own hogs. I'm a dietitian at the local VA hospital. Cooking, of course, is one of my top pastimes!
Nutrition Facts (1 each): 280 calories, 9g fat (3g saturated fat), 73mg cholesterol, 434mg sodium, 21g carbohydrate (2g sugars, 3g fiber), 28g protein.
Pork Chops with Cherry Mixture
When I want to jump-start supper, I opt for these tender pork chops. The sweet and savory cherry sauce makes the recipe a keeper. Try serving it with wild rice pilaf.
Nutrition Facts (1 pork chop with 1/4 cup cherry mixture): 278 calories, 8g fat (3g saturated fat), 68mg cholesterol, 425mg sodium, 23g carbohydrate (9g sugars, 1g fiber), 28g protein.
Moroccan Roast
I'm always getting recipe inspiration from newspapers and magazines. Here’s a tender roast with aromatic spices that give it a Moroccan feel.
Nutrition Facts (3 ounces cooked beef with 2/3 cup sauce): 251 calories, 12g fat (4g saturated fat), 74mg cholesterol, 271mg sodium, 11g carbohydrate (2g sugars, 3g fiber), 24g protein.
Teriyaki Pork Roast
With three kids and a husband who works full time and attends school, it's fair to say we have a busy household. I'm always looking for no-fuss recipes, so I was thrilled to find this one. The juicy teriyaki seasoned pork roast has become a family favorite.
Nutrition Facts (4 ounces cooked pork): 247 calories, 8g fat (3g saturated fat), 85mg cholesterol, 194mg sodium, 9g carbohydrate (5g sugars, 0 fiber), 33g protein.
Beef with Sweet Potatoes
This dish is definitely a year-round recipe. Sweet potatoes, orange zest and baking cocoa are my surprise ingredients.
Nutrition Facts (3 ounces cooked beef with 1/2 cup vegetable mixture): 278 calories, 12g fat (4g saturated fat), 74mg cholesterol, 453mg sodium, 16g carbohydrate (8g sugars, 3g fiber), 25g protein.
Apple Cider Stew
My husband and I enjoy visiting the apple orchards in nearby Nebraska City. We always make sure to buy extra cider to use in this sensational slow-cooked stew.
Nutrition Facts (1 cup): 284 calories, 6g fat (1g saturated fat), 63mg cholesterol, 533mg sodium, 31g carbohydrate (9g sugars, 4g fiber), 26g protein.
Delicious Slow-Cooker Meal
One day I needed to have dinner ready when we walked in the door after work and school. I altered a skillet dish that my family likes, creating this delicious slow-cooker meal. It's perfect for a weeknight but nice enough for company too.
Nutrition Facts (1 serving): 282 calories, 5g fat (2g saturated fat), 103mg cholesterol, 550mg sodium, 16g carbohydrate (6g sugars, 5g fiber), 43g protein.
Beef and Veggies
Packed with wholesome veggies and tender beef, this is one company-special entree all ages will like. Serve mashed potatoes alongside to soak up every last drop of the beefy gravy.
Nutrition Facts (4 ounces cooked beef with 2/3 cup vegetables and 1/2 cup gravy): 310 calories, 14g fat (5g saturated fat), 89mg cholesterol, 363mg sodium, 14g carbohydrate (4g sugars, 3g fiber), 30g protein.
Italian Chicken
Treat company to this perfect Italian meal. You will have time to visit with your guests while it simmers, and it often earns rave reviews. I serve it with couscous, green beans and a dry red wine. Mangia!
Nutrition Facts (3 ounces cooked chicken with about 1/2 cup sauce): 207 calories, 9g fat (2g saturated fat), 76mg cholesterol, 410mg sodium, 8g carbohydrate (4g sugars, 1g fiber), 23g protein.
Citrus Pork Roast
The genius combination of seasonings and citrus in this tender roast reminds us why we cherish tasty recipes. It's nice to serve with hot noodles to soak up any extra citrus gravy.