8 Dash Diet Slow Cooker Recipes / Vegetable Soups 2018 

By | June 16, 2018


The healthy DASH diet plan was developed to lower blood pressure without medication. In Research sponsored by the US National Institutes of Health, Dietary Approaches to Stop Hypertension.

The first DASH diet research showed that it could lower blood pressure as well as the first line blood pressure medications, even with a sodium intake of 3300 mg/day!

Since then, numerous studies have shown that the DASH diet reduces the risk of many diseases, including some kinds of cancer, stroke, heart disease, heart failure, kidney stones, and diabetes.

It has been proven to be an effective way to lose weight and become healthier at the same time.

It is full of fabulous, delicious, real foods. All of these benefits led to the #1 diet ranking by US News & World Report in 2011, 2012, 2013, and 2014. Dash Diet Slow Cooker Recipes / Vegetable Soups!

8 Dash Diet Slow Cooker Recipes 2018

Now let us move quickly to the  Dash Diet Slow Cooker Recipes

so, here are some of the latest Dash Diet Slow Cooker Recipes.

You can use your slow cooker all year round it great to come home from work. Having your meal cooking in your Crock Pot.

 1. Apple Oatmeal Recipe

This low sugar recipe for Apple Oatmeal in the crock-pot can be made the night before and be ready for you when you wake up in the morning.

It is an easy and healthy way to start your day.


2 cups milk low-fat milk, soy or almond milk will also work, you can also use water

2 tablespoons honey or stevia

1 tablespoon light butter

1/2 teaspoon ground cinnamon

2 drops vanilla essence

1 cup old fashioned oats

1 cup apple chopped

1/4 cup raisins


Spray the inside of a 5-quart slow cooker with non-stick cooking spray or use a Crock Pot Liner.

Add all ingredients to the slow cooker and stir well to combine.

Cover and cook on LOW overnight, ideally no more than 6 hours or it will dry out.

Stir well in the morning before serving.

2. Breakfast Egg Scramble

If you are having guests over or having brunch after church here is a great breakfast egg scramble that serves 8-10 people.


12 eggs

1 bag of frozen hash browns

1 16oz roll of your favorite sausage

16 oz of 2% shredded cheddar cheese

1 cup of 2% Milk

2-4 drops of Tobasco sauce

Add your favorite mixed herbs and pepper to taste

you can add if you want

1 bell pepper (red or green)

1/2 white onion, chopped


Brown your sausage and set aside. If you are using the onion, go ahead and add it to the sausage while browning.

Spray the bottom of the crockpot with cooking spray and layer your hash browns on the bottom.

Shred your cheese, if not done already, and chop your bell pepper. In a medium bowl, crack your eggs and whisk them together.

Slowly add the milk and Tabasco sauce, and add in your herbs and pepper.

A good amount of pepper is needed. Layer the sausage on top of the hash browns, then the bell pepper, and lastly the cheese on top of that.

Mix it all together before you add the egg mixture.

Pour the egg mixture over the top and mix it until even.

Cover and cook on low overnight, or for 6-8 hours.

When you wake up, you can serve it alone, or you can make breakfast burritos out of it.  We did both, and it was so tasty.

3. Pork Roast


2-pound boneless pork shoulder roast (sirloin roast)
1/2 tsp garlic powder

1 tablespoon of dried sage
½ teaspoon red pepper flakes
1/3 cup chicken or vegetable broth
1/3 cup balsamic vinegar
1 tablespoon Worcestershire sauce

2 tablespoon of low sodium soy sauce
1 tablespoon honey


Season the pork with garlic powder and red pepper flakes and place it into the slow cooker.
Mix together the broth, vinegar and Worcestershire sauce and pour it over the pork,
then pour the honey over and set the timer for 4 hours on High or 6-8
hours on Low.
Once the pork is cooked and tender (it should shred easily with a fork),
remove from slow cooker with tongs into a serving dish.
Break apart lightly with two forks and put back into the slow cooker.
Ladle 1/2 cup sauce over the pork and keep warm until ready to eat.

4. Coconut Quinoa Curry


1 medium sweet potato peeled + chopped (about 3 cups)

1 large broccoli crown cut into florets (about 2 cups)

1/2 white onion diced (about 1 cup)

1 15 oz can organic chickpeas, drained and rinsed

1 28 oz can diced tomatoes

2 14.5 oz cans coconut milk (either full fat or lite)

1/4 cup quinoa

2 garlic cloves minced (about 1 tablespoon)

1 tablespoon freshly grated ginger

1 tablespoon freshly grated turmeric or 1 teaspoon ground

2 teaspoon wheat-free tamari sauce

1 teaspoon miso or additional tamari

1/2 – 1 teaspoon chili flakes


Add all ingredients to a slow cooker, starting with 1 cup of water. Stir until everything is fully incorporated.

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

5. Mediterranean Chicken and Orzo


1 pound boneless, skinless chicken breasts, trimmed

1 cup low-sodium chicken broth

2 medium tomatoes, chopped

1/2 cup bell peppers 9 red, green, yellow or orange)

1 medium onion, halved and sliced

 Zest and juice of 1 lemon

1 teaspoon mixed Italian herbs

½ teaspoon ground pepper

¾ cup whole-wheat orzo

⅓ cup quartered black or green olives

2 tablespoons chopped fresh scallions


cut chicken breast pieces into 4-5 pieces. combine chicken, broth, onion, bell peppers lemon zest, herbs and pepper

and lemon juices in a 6-quart slow cooker.

cook for high for 2 hours or low for 4 hours.

stir in orzo and olives.

cook for 30 minutes more and then it is ready.

6. Light and Fluffy Mashed potatoes

Here is a no-bake mashed potato recipe that is delicious.

Cook in your slow cooker 5-6 hours on low or 3-4 hours on high

Use 2 lbs of whole little Red potatoes, with skins on.

Put them in your slow cooker without water. But put a piece of parchment paper on top of the potatoes, this helps the potatoes steam – so there is no draining.

Add a little olive oil and your favorite herb, rosemary is a great choice.

Once cooked mash and add buttermilk, 2/3 cup add ½ cup of Greek yogurt or low-fat sour cream.

If you would like a lighter, fluffier mashed potato add 1/8 teaspoon baking powder.

7. Chicken Potatoes, and Green Beans


1.5- 2 lbs Boneless Skinless Chicken Breasts

½ lb. fresh green beans, trimmed (about 2.5 cups)

1.25 lb. diced red potatoes (about 4 cups)

⅓ cup FRESH lemon juice

¼ cup olive oil

1 tsp. dried oregano

1 tsp. dried cilantro

¼ Tsp. pepper

¼ tsp. onion powder

2 garlic cloves, minced


Start by placing the chicken in a 6-quart crockpot, in the center. Next, add the green beans on one side. Then for the potatoes, you will need to mound them high off to the other side.

In a medium-sized bowl, whisk together the lemon juice, olive oil, oregano, cilantro, pepper, onion powder, and garlic cloves.

Pour this mixture evenly over the chicken, green beans, and potatoes.

Cover and cook on HIGH for 4 hours, without opening the lid during the cooking time.

Note- Do NOT use lemon juice out of squeeze bottle and expect this to taste

8.  Low Sodium Turkey Chili


1 tbsp. garlic powder

1 tbsp. sriracha sauce

1lb of lean ground turkey

1 large onion chopped

3 tbsp. onion powder

1 clove garlic minced

1 1/2 cup corn fresh, frozen,

1/4 cup cumin or no salt added

1 medium red bell pepper seeded and chopped

2 tbsp. oregano

1 medium green bell pepper seeded and chopped

1 28 oz. can crushed tomatoes no salt added

2 tbsp. chili powder salt-free

1 15 oz. can kidney beans no salt added, drained and rinsed

1 15 oz. can black beans no salt added, drained, and rinsed

2 tbsp. paprika

1 8 oz. can tomato sauce no salt added


To make the seasoning: add the chili powder, garlic powder, cumin, onion powder, paprika, and thyme to a mason jar.

Seal the jar and shake it up to mix. Keep the spice mix sealed in the jar in your pantry, where it will keep for a few months.

For the Chili: Brown the turkey, onion, and garlic in a large skillet over medium-high heat for 7-10 minutes until brown and crumbled.

Add the turkey mix, crushed tomatoes, corn, peppers, beans, sauce, and 3 tbsp of the chili seasoning mix to your slow cooker.

Cook on low for 4-5 hours on high or 6-8 hours on low

Serve in bowls and offer toppings like low sodium hot sauce, finely diced red onions, sliced avocado, low sodium sour cream, spring onions, and no salt added tortilla chips.

Dash Diet Vegetable Soup

Here is a very simple and tasty Dash Diet Vegetable Soup that tastes better a day or two after you make it.

Put your own favorite vegetables in it and enjoy for a light dinner or lunchtime meal.

1. Black Bean Soup Low Sodium

Image result for Black Bean Soup Low Sodium


1 tbsp. Olive Oil extra virgin

1 medium Yellow Onion chopped

4 cloves Garlic minced

1 medium Yellow Bell Pepper chopped

1 medium Red Bell Pepper chopped

4 15 oz. cans Black Beans no salt added, drained and rinsed

4 cups water

1 tsp Cumin ground

1 tsp coriander

3/4 tsp Black Pepper freshly ground

4 cups Low Sodium Vegetable Broth

1/2 cup Cilantro chopped

2 Limes, squeeze the juice.

Hot sauce to your taste if you like it spicy


In a large skillet, sauté the onions, yellow and red peppers for 4 to 5 minutes on medium-high heat until the onions are translucent. Add the garlic and sauté another minute or so until the garlic is fragrant. then remove from heat.

Add the beans and the onion, pepper, garlic, the mixture to the crockpot.

Now again add the water, broth, cumin, pepper, coriander, lime juice, and hot sauce and cook for 8 hours on low or 4 hours on high.

Once the soup is done, add the cilantro and serve.

2 Vegetable Soup ( Lo So )

Image result for Vegetable Soup ( Lo So )


Dice hard vegetables -potatoes, sweet potatoes, carrots, celery, onions, winter squash, green beans, corn, all the colors of bell peppers- place them in the bottom of the slow cooker insert.

1 can of low sodium black beans or low sodium red kidney beans

Cut any meat you’re adding into bite-sized bits and add it on top of the vegetables. Stick with fresh meats; processed meats like ham, corned beef and sausage can contain upwards of 1,000 milligrams of sodium per serving.

Season with your favorite fresh or dried herbs.

Add tender vegetables like corn, peas, beans, and okra.

Cover with sodium-free bouillon dissolved in water.

 For creamy soups or chowders, stir in a half cup of heavy whipping cream (liquid, not whipped), or 1 cup of half-and-half or evaporated milk, maybe try a little coconut milk if you like the taste of coconut.

Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).

3. Wild and Chicken Rice Soup 

Image result for Wild and Chicken Rice Soup 


2 onions, chopped

4 garlic cloves, minced

1 tablespoon tomato paste

1 tablespoon olive oil

½ teaspoon of dried thyme

8 cups low-sodium chicken broth

3 carrots, peeled and sliced into ¼ inch thick pieces

2 celery ribs, sliced into ¼ inch thick pieces

8 oz of corn kernels

2 bay leaves

2 lbs. boneless, skinless chicken thighs

1 cup long-grain and wild rice blend

2 tablespoons minced fresh parsley

2 tablespoons cornstarch

1 tablespoon sriracha

2 tablespoons water


Place your onions, garlic, tomato paste, oil, and thyme in a skillet and cook until your onions are tender

Then pour your onion mixture into your crockpot.

Next, add your broth, carrots, celery, corn, sriracha, and bay leaves into your crock pot and then stir.

Sprinkle your chicken with pepper.

Then, place your seasoned chicken in your crockpot.

Cover and cook on low for 6-8 hours or on high for 5 hours.

Next, remove your chicken and shred with two forks and return to soup.

Then remove your bay leaves.

Next, add your rice your rice to your slow cooker.

Mix together your cornstarch and water and add to slow cooker.

Cover and cook on high for 30-40 minutes (wait for your rice to be tender)

The to serve, sprinkle your parsley or cilantro, add pepper to taste and serve.

hope you enjoyed it!

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