To celebrate February as National Heart Month, this week's recipe selections all follow the Dietary Approaches to Stop Hypertension (DASH) dietary pattern. Studies show that following the DASH pattern, which emphasizes fruits, vegetables, low fat dairy and minimizes saturated fat and sodium, can lower blood pressure and even eliminate the need for medication. While originally designed for people at risk of cardiovascular disease, the DASH pattern is appropriate for overall healthy eating.
Serve up a hearty and healthy family meal with Baked Cod Casserole, Green Beans with Pine Nuts and Apple Crumble. For a DASH of health throughout the week, serve up Shrimp and Lime Tostadas with Spicy Corn Salad with Chiles and Cilantro, Broccoli and Roasted Red Pepper Pasta or Creamy Beef Stroganoff.
For a free online DASH cookbook, visit http://www.MealsMatter.org/Cookbooks/DCC/dashdiet/ Register for free to add these and other healthy recipes to your own personalized meal plan and shopping list.
"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.
FEATURED FAMILY MEALS
Baked Cod Casserole
2 tablespoons extra-virgin olive oil, divided
2 medium onions, very thinly sliced
1 cup dry white wine
1 1/4 pounds Pacific cod, cut into 4 pieces
2 teaspoons chopped fresh thyme
1/2 teaspoon Kosher salt
1/2 teaspoon black pepper
1 1/2 cups finely chopped whole-wheat country bread (about 2 slices)
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1 cup finely shredded Gruyere or Swiss cheese
1. Preheat oven to 400 degrees Fahrenheit.
2. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes.
3. Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes.
4. Toss the bread with the remaining 1 tablespoon oil, paprika and garlic powder in a small bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered, until the fish is opaque in the center, about 10 minutes more.
Green Beans with Pine Nuts
1 pound green beans, washed and trimmed
2 tablespoons pine nuts
1 tablespoons olive oil
Butter
Fresh black pepper
1. Steam green beans in microwave for 6 minutes or on top of the stove for 10 minutes, until tender, drain well.
2. Meanwhile, place pine nuts in small, heavy saute pan over medium heat until lightly toasted, stir often to not burn. Remove from heat and set aside.
3. Season cooked green beans with margarine, sea salt and fresh black pepper.
Apple Crumble
2 pounds Granny Smith or Pippin apples, peeled, cored and sliced
1 tablespoons lemon juice
1 tablespoons sugar
1 tablespoons flour
1 1/4 teaspoon cinnamon
1 tablespoons orange zest
Topping:
1 cup rolled oats
1/2 cup brown sugar
1/2 cup flour (can use 1/4 cup of whole wheat plus 1/4 cup of white flour)
1/2 cup no trans fat margarine
1 teaspoon cinnamon
Serve with:
Frozen low-fat yogurt
1. Preheat oven to 350 degrees. Spray a 9x13 inch baking dish with non-stick spray.
2. Toss apple slices with remaining ingredients in baking dish.
3. Sprinkle oat toppings over apples.
4. Bake for 30 minutes, until topping is brown and crisp.
5. Serve warm with frozen low-fat yogurt.
Topping:
1. Mix all ingredients in a small bowl with fingers until crumbly.
SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)
BAKED COD CASSEROLE
2 tablespoons extra-virgin olive oil, divided
2 medium onions, very thinly sliced
1 cup dry white wine
1 1/4 pounds pacific cod, cut into 4 pieces
2 teaspoons chopped fresh thyme
1/2 teaspoon Kosher salt
1/2 teaspoon black pepper
1 1/2 cups whole-wheat country bread (about 2 slices, chopped)
1/2 teaspoon paprika
One-half teaspoon garlic powder
1 cup Gruyere or Swiss cheese, shredded
GREEN BEANS WITH PINE NUTS
1 pound green beans, washed and trimmed
2 tablespoons pine nuts
1 tablespoon olive oil
Fresh black pepper
APPLE CRUMBLE
2 pounds Granny Smith or Pippin apples, peeled, cored and sliced
1 tablespoon lemon juice
1 tablespoon sugar
2 1/4 teaspoons cinnamon
1 tablespoon orange zest
1 cup rolled oats
1/2 cup brown sugar
1/2 cup plus one tablespoon flour
1/2 cup non-trans fat, reduced-fat margarine
Frozen low-fat yogurt
Other Featured Recipes
Broccoli and Roasted Red Pepper Pasta
http://www.MealsMatter.org/recipes-meals/recipe/8312
Creamy Beef Stroganoff
http://www.MealsMatter.org/recipes-meals/recipe/15607
Shrimp and Lime Tostadas
http://www.MealsMatter.org/recipes-meals/recipe/6906
Spicy Corn Salad with Chilies and Cilantro
http://www.MealsMatter.org/recipes-meals/recipe/7052
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For more healthy meal planning made simple, go to www.mealsmatter.org
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(c) 2010, Dairy Council of California, MealsMatter.org.
Distributed by McClatchy-Tribune Information Services.
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