Advanced Preparation for “DASH Diet”

1 - 5 days prior [optional], Brown rice, medium-grain, dry 1/2 cup [for Cinnamon Raisin Brown Rice Porridge on Mon]
Instructions:

Combine the rice, milk, honey, flaxseed meal, raisins, and cinnamon in a medium saucepan.

Bring to a boil over medium heat, and then turn the heat down slightly and cook until thickened to your liking, about 30 minutes, stirring frequently. Turn off the heat and stir in the vanilla extract and greek yogurt.

1 day prior [optional], Chicken breast, boneless, skinless 1 lb [for Lemon-Herb Chicken Breasts on Mon]
Instructions:

Rinse the chicken breasts and pat dry. In a large, shallow nonreactive dish, whisk together the olive oil, garlic, grated lemon zest and juice, rosemary, thyme, salt, and pepper. Add the chicken breasts and turn to coat well. Cover and refrigerate for at least 4 hours or up to 8 hours.

1 - 3 days prior [optional], Egg 4 medium egg [for Turmeric Egg Salad on Mon]
Instructions:

Place the egg in boiling water for 7 minutes, until hardboiled. Peel when cooled and store in airtight container in the fridge.

1 - 3 days prior [optional], Garlic 4 1/2 clove(s) [for All-Kale Caesar on Mon]
Instructions:

To make dressing: Combine all ingredients (except olive oil) for dressing and blend. Slowly drizzle in oil or add it by the spoonful - blending after each addition. Season with salt and pepper. Store in a glass jar in the fridge.

1 - 3 days prior [optional], Chickpeas, raw 1/2 cup [for Crispy Roasted Chickpeas on Mon]
Instructions:

Place the chickpeas in a bowl and cover with plenty of water. Let soak for at least 8 hours, or overnight. Drain and rinse well. Place in a large pot, cover with water, bring to a boil and reduce to simmer with the lid on for about 50 minutes. Drain and store in a glass Tupperware in the fridge.

1 - 3 days prior [optional], Garlic 1 1/2 bulb [for All-Kale Caesar on Mon]
Instructions:

To make roasted garlic: Preheat your oven to 400°F. Peel and discard the papery outer layers of the whole garlic bulb, leaving intact the skins of the individual cloves of garlic. Using a sharp knife, cut 1/4 to a 1/2 inch from the top of cloves, exposing the individual cloves of garlic. Place the garlic head in a baking dish, cut side up. Drizzle a couple teaspoons of olive oil over the exposed head. Cover the baking dish with aluminum foil and bake for 30-35 minutes, or until the cloves feel soft when pressed. Let cool. Use a cocktail fork or your fingers to pull or squeeze the roasted garlic cloves out of their skins. Store in a glass jar in the fridge.

1 - 3 days prior, Black beans, raw 3/4 cup [for Fully Loaded Chili on Tue]
Instructions:

Place the beans in a bowl and cover with plenty of water. Let soak for at least 8 hours, or overnight. Drain and rinse well. Place in a large pot, cover with water, bring to a boil and reduce to simmer with the lid on for about 50 minutes. Drain and store in a glass Tupperware in the fridge.

1 - 3 days prior, Red kidney beans, raw 3 tbsp [for Fully Loaded Chili on Tue]
Instructions:

Place the beans in a bowl and cover with plenty of water. Let soak for at least 8 hours, or overnight. Drain and rinse well. Place in a large pot, cover with water, bring to a boil and reduce to simmer with the lid on for about 50 minutes. Drain and store in a glass Tupperware in the fridge.

1 - 3 days prior [optional], Chickpeas, raw 3/4 cup [for Veggie Sandwich with Butternut Sage Hummus on Tue]
Instructions:

Place the chickpeas in a bowl and cover with plenty of water. Let soak for at least 8 hours, or overnight. Drain and rinse well. Place in a large pot, cover with water, bring to a boil and reduce to simmer with the lid on for about 50 minutes. Drain and store in a glass Tupperware in the fridge.

1 - 7 days prior [optional], Rolled oats, dry 2/3 cup [for Simple Muesli on Tue]
Instructions:

Mix all ingredients (except dried fruit) in a large bowl. 

Find your largest baking tray, line with baking paper and spread out the muesli on top.

Bake at around 325°F for 10 minutes.

Take out the tray and stir.

Pop it back into the oven and continue cooking for 5 minutes at a time, stirring every 5 minutes, until the muesli is lightly golden. This will probably take another 10-15 minutes.

1 - 5 days prior [optional], Butternut squash 1/2 cup [for Veggie Sandwich with Butternut Sage Hummus on Tue]
Instructions:

Preheat oven to 400°F. Wash squash and cut it in half lengthwise. Using a spoon, scoop out and discard seeds. Peel with a vegetable peeler or cut into big chunks and keep steady on the cutting board while cutting off the peel with a knife. Cut into 1 1/2 inch cubes. Transfer to a large, rimmed baking sheet. Toss with oil, salt, pepper, and 1 tbsp fresh sage or rosemary and spread out in a single layer. Roast, tossing occasionally, until just tender and golden brown, about 30 minutes. Puree in a blender with some vegetable stock or water.

1 - 5 days prior, Wheat berries 1/2 cup, dry [for Wheat Berry Porridge with Blueberry Topping on Tue]
Instructions:

Bring the wheat berries and water to a boil in a medium saucepan; cover the pot, turn the heat down, and simmer for 45 minutes, stirring occasionally. Turn the heat off and let the porridge sit for an hour (or overnight).

1 - 3 days prior [optional], Garlic 1/2 bulb [for Veggie Sandwich with Butternut Sage Hummus on Tue]
Instructions:

Preheat your oven to 400°F (205° C). (A toaster oven works great for this.) Peel and discard the papery outer layers of the whole garlic bulb, leaving intact the skins of the individual cloves of garlic. Using a sharp knife, cut 1/4 to a 1/2 inch from the top of cloves, exposing the individual cloves of garlic. Place the garlic head in a baking dish, cut side up. Drizzle a couple teaspoons of olive oil over the exposed head. Cover the baking dish with aluminum foil and bake for 30-35 minutes, or until the cloves feel soft when pressed. Let cool. Use a cocktail fork or your fingers to pull or squeeze the roasted garlic cloves out of their skins.

1 - 5 days prior [optional], Frozen blueberries 2/3 cup [for Wheat Berry Porridge with Blueberry Topping on Tue]
Instructions:

Combine all ingredients for the blueberry topping in a small saucepan over medium heat. Cover the saucepan, bring it up to a boil, and let it cook for 3 minutes, adjusting the heat down as necessary so it doesn’t boil over.

1 - 5 days prior [optional], Lemon juice 1 1/2 tsp [for Veggie Sandwich with Butternut Sage Hummus on Tue]
Instructions:

To make hummus: Place all hummus ingredients (except for sage) in a food processor/high power mixer, and process until smooth, scraping the sides as needed.
Fry the sage leaves on high heat for 2-3 minutes in 1 tsp of grapeseed oil until crispy (be careful not to burn).
When cooled slightly, roughly chop some of the sage and add to hummus. Mix with a spoon.
Garnish with the rest of the sage, smoked paprika, and pumpkin seeds (optional). Store in the fridge for up to 1 week.

1 - 3 days prior [optional], Beef, ground, lean 1/3 lb [for Fully Loaded Chili on Tue]
Instructions:

To make the beef: Toast cumin seeds in a dry soup pot on medium heat, for 2 minutes until the aroma is strong. Set aside.
Brown the beef in a large pan. Add in diced mushroom and cook for 3-5 minutes. Add the cumin seeds, olive oil, chili powder, onion, and jalapeño. Stir consistently until the onion is golden and translucent. Add the garlic and cook for a minute until fragrant. Store in glass Tupperware in the fridge,

1 - 5 days prior [optional], Sweet potato 2/3 medium potato [for Butternut Mashed Potatoes with Sage Browned Butter on Wed]
Instructions:

In a 3-quart saucepan over medium heat, add potatoes and butternut squash chunks and cover with 1-inch water. Steam with the lid on and cook until tender, approximately 12 to 15 minutes. Be careful not too burn - add more water if necessary. Store in a glass container in the fridge.

1 - 5 days prior [optional], Sweet potato 2 medium potato [for Sweet Potato Toast with Soft Boiled Eggs on Sat]
Instructions:

For the sweet potato toast: Pre-heat oven to 425°F, line a baking sheet with foil and spray with oil. Wash sweet potato well to remove any dirt and slice lengthwise into 1/4-inch thick toast-like pieces. You should have about 4-6 slices. Brush each slice on top and bottom with a little olive oil and season with sea salt and pepper. Pop in the oven for 25 minutes and flip over halfway through to crisp the other side. You can warm them up in the toaster or oven.

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