Resources for Let's Cook at Home: The DASH Diet

Thank you for registering for Let's Cook at Home: The DASH Diet! If you plan to cook along with us, you will find a list of suggested ingredients and kitchen tools needed, as well as links to the recipes and other useful handouts at the bottom of the page.

Ingredients

Produce

• 2 pounds asparagus
• 1 lemon
• 1 lime
• 3 cloves garlic
• 2 apples (Gala or Red Delicious)
• 1 pear
• 1 cup green grapes
• 1 cup red grapes
• 1 yellow onion
• 1 butternut squash (substitute 4 cups pre-cubed and peeled)

Fresh Herbs

• Parsley (can substitute dried)

Dairy

• Fat-free Greek yogurt (substitute fat-free sour cream)
• Low-fat buttermilk (substitute fat-free milk)

Pantry

• Olive oil
• Cornstarch
• Honey
• Black pepper
• Dried thyme
• Bay leaves
• Poppy seeds
• No salt added vegetable or chicken broth 
• Green lentils
• 1 (15 ounce) can unsalted white beans

Equipment

• Knife
• Cutting board
• Measuring spoons
• Measuring cups (liquid and dry)
• Large mixing bowl
• Small bowl
• Small pot
• Large pot
• Large saucepan or skillet
• Cooking spoon
• Mixing spoons (2)
• Colander
• Serving bowl

Prepare Ahead Steps

Wash all produce under cold running water.

Chop onion

Mince garlic according to video below

Recipes

Asparagus Salad with Lemon Garlic Dressing

Lentils, Butternut Squash and White Bean Soup

Lime-Honey Fruit Salad

Other Resources

The DASH Eating Plan

A Journey to a Healthier Heart

DASH Recommendations for Heart Health

DASH Serving Sizes for Heart Health