Dessert Recipes

Finding a Dash Diet Phase One Dessert recipe can be difficult , but here is a couple that may satisfy your curiosity. The DASH Diet has many dessert recipes that are tasty and nutritious and one of my favorite super seeds is Chia Seeds, they are an energy booster and are full of the healthy omega 3 fatty acids, carbohydrates, protein, fiber and calcium.

Pomegranate and Chia Seed Pudding

Here is another version with the intensity of the super seeds- both Pomegranates and Chia seed with this thick, vanilla and cinnamon laced chia pudding mixed with sweet pomegranate seeds that surprise you with every bite.

Pomegranates are loaded with nutrients – fiber, protein vitamin A and C, folate and Potassium. 

They are very sweet so they have a natural sweetness to them.

Pomegranates contains unique substances called punicalagins and punicic acid, these have anti inflammatory properties which help reduce the risk of chronic inflammation, heart disease, cancer, type 2 diabetes and Alzheimer’s.

Ingredients:

 6 tablespoons of chia seeds
2 cups of milk (dairy milk or almond milk)
4 teaspoons of honey
2 teaspoons of pure vanilla extract
1 teaspoon of ground cinnamon
1 cup of fresh pomegranate seeds

Directions:

1) In a large bowl, mix chia seeds, milk, honey, vanilla extract and ground cinnamon together. (Make sure to mix the chia seeds thoroughly so you don’t end up with chunky chia pudding.)

2) Let the mixture chill in the fridge overnight in the refrigerator

3) Divide chia puddings into two portions and serve topped with fresh pomegranate seeds

Mango and Coconut Chia Seed Parfait

Another one of my favorite fruits is mangoes, it is low in fat, cholesterol free and has loads of vitamin A and C, plus it tastes great. So when they are in season I make this treat for dessert.

Ingredients:

• 1 14-oz. can coconut milk
• 6 tbsp chia seeds
• 5 tbsp shredded coconut
• 2-3 tbsp agave  syrup
• 1 teaspoon vanilla extract
• fresh mango, diced and chilled

Directions:

1. In a bowl, combine the coconut milk, chia seeds, shredded coconut, agave syrup and vanilla extract. Whisk until well combined.
2. Let the mixture sit for about 30 minutes at room temperature.
3. Mix once more, cover, and refrigerate for at least 3 hours (for best results, refrigerate overnight).
4. Remove the bowl with the pudding from the fridge about 15 minutes prior to serving.
5. Layer some pudding into the bottom each of 2 or 3 serving glasses. Layer some diced fresh mango on top of the pudding layer. Alternate layers of chia pudding and freshly diced mango until glasses are filled to the top, ending with freshly diced mango.

The 2nd Best Diet Overall 2024

DASH is not a fad diet, but it has been revealed as the  2nd best diet in 2024 but a healthy eating plan that supports long-term lifestyle changes. It is low in saturated fat, cholesterol and zero trans fat. Recently been announced as the No.2 Healthy Living Diet for 2024

It emphasizes fruits, vegetables, and low-fat dairy foods, and includes whole grains, poultry, fish, lean meats, beans, and nuts. It is rich in potassium, calcium, and magnesium, as well as protein and fiber. 

DASH does ask for a reduction in high fat red meat, sweets, and sugary beverages.

Slow Cooker Recipes

COCONUT & VEGETABLE QUINOA CURRY

One of the easiest meals you can make this healthy slow cooker Coconut & Vegetable Quinoa Curry is full of flavor. Just toss everything into the slow cooker and your nearly done done. Slow cookers are wonderful, throw all your ingredients into a pot, set and viola in a few hours you have this magnificent tasting meal and if you made plenty enough for leftovers the next day.

Ingredients

1 medium Sweet Potato chopped into about 3 cups

1 large Broccoli Crown

½ White Onion diced

½ Cauliflower

1 cup of diced Butternut Squash

1 28oz.Diced Tomatoes

2 14.5 oz cans of Coconut Milk

¼ Cup Quinoa

2 garlic cloves (minced)

1 teaspoon ground turmeric

½ - 1 teaspoon Red Chili Flakes

2 teaspoon Tamari Sauce

Topping: 2 teaspoons of fresh Cilantro

Instructions

Add all ingredients to a slow cooker and stir

Turn the slow cooker to high and cook for 3 - 4 hours until sweet potato cooks through and the curry has thickened.

Serve on it’s own like a soup/stew or add a little white rice to enhance your meal.

Chicken and Red Bean Chili

You can have a plentiful abundant of beans while you’re in the Phase One of the Dash Diet, you can also enjoy up to 6 ounces of lean meats, fish and poultry a day and up to 4 to 5 servings of beans or lentils a week.

This easy slow cooker chicken chili is relatively light and low-calorie compared to the classic beef or pork chili. Boneless chicken breasts and a variety of canned beans make the chili super easy and convenient beans.

• 2 (14-ounce) cans red beans, small or kidney beans
• 4 boneless chicken breast halves, diced
• 1 tablespoon olive oil
• 1 tablespoon butter
• 1 medium green bell pepper, diced
• 1 medium red bell pepper, diced
• 1/2 cup chopped yellow onion
• 1 clove garlic, minced
• 1 tablespoon chili powder
• 1/2 teaspoon ground cumin
• ½ teaspoon paprika
• 8-10 Roma fresh tomatoes or 1 (28-ounce) can low sodium tomatoes
• 1 (6-ounce) can tomato paste
• 1 (4-ounce) can chopped green chili peppers
• 2 ears of shucked corn of 1 small can of low sodium corn
• Ground black pepper
• 1 cup water

Directions

Put chicken breasts into the bottom of the slow cooker crock; add water.

Rinse canned beans to take all the sodium out of them and add to crock pot. 

Add the diced Roma tomatoes, yellow onion, corn chili powder, garlic, cumin, paprika, tomato paste, green chili’s and black pepper. Cook on Low for 6 hours (or on High for 3 hours).

Get some Bone Broth Recipes HERE