Blood Pressure : DASH Diet Does a Body Good

For more than a decade, the Dietary Approaches to Stop Hypertension (DASH) eating plan - or the high blood pressure diet - has been a model of healthy eating. Studies show that following the DASH pattern, which emphasizes fruits, vegetables, low-fat dairy and minimizes saturated fat and sodium, is effective in treating mild hypertension. The 2010 Dietary Guidelines for Americans released this past January cited the DASH pattern as a healthy eating plan for all adults, not just those with high blood pressure.

The great news about DASH is that a wide variety of foods and flavors fit the pattern, so you can keep your heart healthy without losing flavor. This week's recipes come from our free DASH cookbook and many of the other user-contributed recipes on our website.

For healthy hearts and happy stomachs, start with a family meal of Creamy Fettuccine with Brussels Sprouts and Mushrooms, Boston Lettuce Salad and Honey Baked Bananas. Other recipes to enjoy throughout the week include Turkey Divan with Broccoli, Strawberry Breakfast Sandwiches, Bow Tie Chicken Supper and Winter Squash Soup.

For more information on the 2010 Dietary Guidelines for Americans, visit http://www.cnpp.usda.gov/DietaryGuidelines.htm.

SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)

CREAMY FETTUCCINE WITH BRUSSELS SPROUTS & MUSHROOMS

12 ounces whole-wheat fettuccine

1 tablespoon extra-virgin olive oil

4 cups sliced mixed mushrooms, such as cremini, oyster and/or shiitake

4 cups thinly sliced Brussels sprouts

1 tablespoon minced garlic

One-half cup dry sherry or 2 tablespoons sherry vinegar

2 cups low-fat milk

2 tablespoons all-purpose flour

One-half teaspoon salt

One-half teaspoon freshly ground pepper

1 cup finely shredded Asiago cheese, plus more for garnish

BOSTON LETTUCE SALAD

One-quarter cup reduced-fat mayonnaise

One-half teaspoon Dijon mustard

One-quarter cup fresh orange juice (about 1 orange)

2 teaspoons finely chopped shallot

Freshly ground pepper to taste

5 cups Boston lettuce (1 large head), washed, dried and torn into bite-size pieces

1 cup julienned or grated carrot (1 cup)

1 cup cherry or grape tomatoes, rinsed and halved

2 tablespoons snipped fresh tarragon or chives (optional)

HONEY BAKED BANANAS

4 firm ripe bananas, peeled and cut in half cross-wise

2 teaspoons butter, melted

One-quarter cup honey

1 tablespoon orange juice

One-quarter cup chopped pecans

FEATURED FAMILY MEAL LINKS

Creamy Fettuccine with Brussels Sprouts and Mushrooms

http://www.MealsMatter.org/recipes-meals/recipe/84509

12 ounces whole-wheat fettuccine

1 tablespoon extra-virgin olive oil

4 cups sliced mixed mushrooms, such as cremini, oyster and/or shiitake

4 cups thinly sliced Brussels sprouts

1 tablespoon minced garlic

1/2 cup dry sherry (see Note), or 2 tablespoons sherry vinegar

2 cups low-fat milk

2 tablespoons all-purpose flour

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

1 cup finely shredded Asiago cheese, plus more for garnish

Preparation

Cook pasta in a large pot of boiling water until tender, 8 to 10 minutes. Drain, return to

the pot and set aside.

Meanwhile, heat oil in a large skillet over medium heat. Add mushrooms and Brussels

sprouts and cook, stirring often, until the mushrooms release their liquid, 8 to 10

minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add sherry (or vinegar), scraping up any brown bits; bring to a boil and cook, stirring, until almost evaporated, 10 seconds (if using vinegar) or about 1 minute (if using sherry).

Whisk milk and flour in a bowl; add to the skillet with salt and pepper. Cook, stirring, until the sauce bubbles and thickens, about 2 minutes. Stir in Asiago until melted. Add the sauce to the pasta; gently toss. Serve with more cheese, if desired.

Ingredient note: We prefer dry sherry, sold with other fortified wines in your wine or liquor store, instead of higher-sodium "cooking" sherry.

Boston Lettuce Salad

http://www.MealsMatter.org/recipes-meals/recipe/16968

1/4 cup reduced-fat mayonnaise

1/2 teaspoon Dijon mustard

1/4 cup fresh orange juice (about 1 orange)

2 teaspoons finely chopped shallot

Freshly ground pepper to taste

Salad

5 cups Boston lettuce (1 large head), washed, dried and torn into bite-size pieces

1 cup julienned or grated carrot (1 cup)

1 cup cherry or grape tomatoes, rinsed and halved

2 tablespoons snipped fresh tarragon or chives (optional)

1. Whisk mayonnaise and mustard in a small bowl. Slowly whisk in orange juice until smooth. Stir in shallot. Season with pepper.

2. Divide lettuce among 4 plates and scatter carrot and tomatoes on top. Drizzle dressing over salads and sprinkle with tarragon (or chives), if desired. Serve immediately.

Honey Baked Bananas

http://www.MealsMatter.org/recipes-meals/recipe/45485

4 firm ripe bananas, peeled and cut in half cross-wise

2 teaspoons butter, melted

1/4 cup honey

1 tablespoon orange juice

1/4 cup chopped pecans

Brush Bananas with butter, and place in a shallow baking dish. Combine honey and

orange juice; stir well, and pour juice mixture over bananas.

Sprinkle with chopped pecans.

Bake at 375 for 15 minutes. Do not overbake.

OTHER FEATURED RECIPES

Turkey Divan with Broccoli

http://www.MealsMatter.org/recipes-meals/recipe/29979

4 cups broccoli florets

1 pound boneless, skinless, turkey breast, cubed

2 cups cooked brown rice

2 cups fat-free milk

1 1/2 tablespoons all-purpose flour

3/4 cup shredded reduced-fat cheddar cheese

1/2 teaspoon salt

1/4 teaspoon ground black pepper Preheat oven to 350 degrees. Coat a 9 x 9-inch glass baking dish with cooking spray. Steam broccoli florets until tender-crisp. In a large bowl, combine steamed broccoli, turkey breast and rice. Spread into the prepared baking dish. Whisk together fat-free milk and flour in a small bowl. In a medium saucepan, bring milk and flour mixture to a boil. Reduce heat and add cheese. salt and pepper. Simmer for 1 minute or until all cheese is melted. Pour cheese sauce over turkey, broccoli and rice mixture and stir. Bake for 30 minutes or until turkey is done and sauce is bubbly.

Strawberry Breakfast Sandwiches

http://www.MealsMatter.org/recipes-meals/recipe/12302

8 oz. Neufchatel cheese or low-fat cream cheese, softened

1 tablespoon honey

1 tablespoon grated lemon zest

4 English muffins, split and toasted

2 cups (10 oz.) sliced stemmed California strawberries

In food processor, process cheese, honey and zest until well mixed, or mix in bowl with wooden spoon. Spread 1 tablespoon cheese mixture on cut side of 1 muffin half; top with 1/4 cup strawberries. Repeat with remaining ingredients to make 8 open-faced sandwiches.

"Family Meals Matter" features recipes selected by registered dietitians from the thousands of user-contributed recipes available at our free online nutrition and meal-planning website, Meals Matter (www.MealsMatter.org), sponsored by Dairy Council of California. For more healthy meal planning made simple, go to www.mealsmatter.org © 2011, Dairy Council of California, MealsMatter.org. © 2011 Mclatchy-Tribune News Service.. All Rights Reserved

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